ʻO ka berena: nā pōmaikaʻi a me nā pōʻino i ke kino

ʻO ka pōmaikaʻi o ka berena ma muli o ke ʻano o ka palaoa i kālua ʻia ai. Ke kūʻai aku nei nā hale kūʻai i ka palaoa keʻokeʻo, palaoa piha, ʻeleʻele, hū ʻole, berena bran. Ma muli o nā ʻano ʻano like ʻole, paʻakikī pinepine ke koho pono. E haʻi mākou iā ʻoe e pili ana i ke ʻano o ka berena, pehea ia e pono ai ke kino, a i nā hihia e hiki ai ke pōʻino.

ʻO ka moʻolelo o ke ʻano o ka berena i ka meaʻai

He moʻolelo waiwai a lōʻihi ka palaoa: mai ka wā kahiko ua manaʻo ʻia ʻo ia kekahi o nā huahana nui, me ka ʻole o ka mea hiki ʻole ke noʻonoʻo i kahi meaʻai. Ma mua o ka mahi ʻana i nā cereals, ua hana ʻia mai nā mea kanu hihiu. Ua hoʻohana nā kūpuna i nā hua o nā kumulāʻau a me nā kumu lāʻau, me ka hoʻohui ʻana i ka wai iā lākou. ʻOi aku ka maʻamau iā mākou i ka palaoa palaoa ma kahi o 15 tausani mau makahiki i hala, ua hoʻomaka lākou e hana ma ka ʻāina o Asia hou. 

I ka hoʻomaka ʻana, ʻo ka berena i loko o kahi gruel toasted, kahi i hoʻokomo ʻia i nā ʻōpala i ʻoki ʻia. Ua kālua ʻia ma ke ʻano o nā keke. A laila hoʻomaka ka ʻai ʻana i ka palaoa i ke ahi, a laila hoʻomākaukau lākou i kahi nui no ka hoʻomoʻa ʻana i ka berena mai iā lākou - ma kēia ʻano ua ʻoi aku ka ʻono.

Ua ʻike ʻia ka palaoa kālua i ka wā i haku ʻia ai nā wili lima a me nā morta. A ua kālua mua ʻia ka berena hū ma ʻAigupita, me ka ʻike ʻana he ʻoi aku ka nani a me ka ʻono o ia mau pōpō.

Nā ʻano palaoa

ʻAʻole pili ka ʻano o ka palaoa i ka palaoa i hana ʻia ai, akā i ke ʻano o ka hoʻomākaukau ʻana.

Palaoa keʻokeʻo

ʻO ka calorie kiʻekiʻe loa o nā ʻano berena āpau i hana ʻia mai ka palaoa palaoa i hoʻomaʻemaʻe ʻia. Ma kahi liʻiliʻi, ʻaʻole ia e hōʻeha i ke kino, akā pono e haʻalele ka poʻe me ka metabolism impaired carbohydrate i ka berena keʻokeʻo. He waiwai ka huahana i loko o ka protein, he kiʻekiʻe glycemic index a, me ka ʻai mau, e hoʻoneʻe i ka calcium mai ke kino. Pono e hoʻokomo i kēlā berena i loko o ka meaʻai me ka makaʻala, e nānā ana i ka hopena o ke kino.

Palaoa Rye 

ʻOi aku ka liʻiliʻi o ka ʻai ʻai i ka berena Rye ma mua o ka berena keʻokeʻo. ʻOi aku ka liʻiliʻi o ka calorie kiʻekiʻe: ma kahi o 200 mau calorie no 100 grams. ʻO ka palaoa Rye ka waiwai i ka fiber, nā mea trace a me nā huaora; ʻO kekahi o nā waikawa amino koʻikoʻi no ke kino - lysine - aia i loko o ka nui. Ma ke ʻano o ka haku mele ʻana a me nā pono no ke kino, ʻoi aku ka maikaʻi o kēia berena ma mua o ka berena keʻokeʻo: ʻoi aku ka nui o ka calcium, magnesium, a me ka hao. Hiki ke hoʻokomo i ka meaʻai o nā keiki, nā ʻelemakule, nā mea i loaʻa i ka maʻi diabetes type XNUMX.

Berena ʻeleʻele  

E like me nā ʻano ʻano berena rai, loaʻa nō hoʻi nā pōmaikaʻi o ka berena brown no ke kino. Hana ʻia ia mai ka palaoa rai, i kekahi manawa e hoʻohui i ka palaoa. ʻOiai ʻoi aku ka kiʻekiʻe o ka waiwai ola o ka berena ʻeleʻele ma mua o ka berena keʻokeʻo, ʻoi aku ka liʻiliʻi o ka digestible. No ka ʻeleʻele ʻeleʻele, hoʻohui ʻia nā dyes i ka berena ʻeleʻele: hana ʻia kēia no ke ʻano nani o ka huahana. 

Palaoa hū ʻole

ʻO ka waiwai nui o ka meaʻai me ka haʻahaʻa calorie e hoʻolilo i ka berena hū ʻole he huahana meaʻai. Loaʻa iā ia nā huaora B, nā amino acids a me nā mea kanu fiber. Mai ka inoa o ka berena, ua maopopo ʻaʻole hoʻohana ʻia ka hū i kāna hoʻomākaukau ʻana. Akā, hana ʻia ka berena me ka sourdough, kahi i kinai ʻia me ka soda. ʻO kekahi o nā hemahema, ʻo ia ke ʻai ʻia me ka akahele e ka poʻe me nā maʻi o ka ʻōpū ʻōpū.

Palaoa hū 

ʻO ka berena i hana ʻia me ka huʻu e hao ʻia me ka wikiwiki. Hoʻohui nā mea hana i nā stabilizers a me nā mea ʻē aʻe e kōkua i ka mālama ʻana i ka hōʻike no ka lōʻihi o ka hiki. 

Palaoa palaoa holoʻokoʻa

Ua manaʻo ʻia ʻo ia ka ʻano berena kahiko loa: ʻo ia ka palaoa i hana ʻia e ka poʻe noho ma Asia. Hana ʻia ka palaoa holoʻokoʻa mai ka palaoa kūikawā: i ka wā o kāna hoʻomākaukau ʻana, hele nā ​​​​huaʻai wili a pau i ka palaoa. ʻO ia ke kumu i kapa ʻia ai ka berena. ʻOi aku ka nui o nā calorie ma mua o ka berena rai: 245 calories no 100 grams. Akā i ka manawa like, ʻoi aku ka maikaʻi ma mua o nā ʻano berena i hana ʻia mai ka palaoa premium.

 - Inā kohoʻoe ma waena o ka palaoa a me ka palaoa a pau, a laila,ʻoiaʻiʻo,ʻoi aku ka maikaʻi o ka lua o ka koho, no ka mea, i ka wā e hoʻomoʻa ai, hoʻohanaʻia ka palaoa, kahi i mālamaʻia ai ka'āpana o ka pūpū palaoa. No laila, ʻoi aku ka nui o nā huaora, nā minela, a ʻo ia ʻano berena he haʻahaʻa haʻahaʻa glycemic index: ʻo ka hiki ke hoʻonui i ke kō koko koko ma hope o ka ʻai ʻana. Marina Kartashova, endocrinologist-diabetologist o ka waeʻano kiʻekiʻe, meaʻai meaʻai.

Berena Borodino

ʻO ke kala o ka palaoa Borodino heʻeleʻele, kokoke pinepine i kaʻeleʻele aʻeleʻele paha. Hana ʻia ia mai ka palaoa rai, no laila ua manaʻo ʻia he ʻano berena rai. ʻO 80% o ka palaoa ma Borodino berena i hana ʻia mai ka rai, a me 20% mai ka palaoa. Eia kekahi, ʻokoʻa ka berena i ka ʻono mai nā mea ʻē aʻe ma muli o nā mea ʻala i ka haku mele. Ma keʻano o nā calorie, he haʻahaʻa ia ma mua o ka berena keʻokeʻo, a loaʻa i ʻehā mau manawa ʻoi aku ka nui o ka huaora B1, pono ia no ka hana paʻa o ka ʻōnaehana nerve.

Palaoa Palaoa 

Ua kālua ʻia mai ka palaoa i loaʻa ka bran: ʻo ia ka inoa o ka ʻili paʻa o ka palaoa. Ma muli o ka palaoa kahi i kālua ʻia ai ka palaoa bran, ʻike ʻia ka palaoa, ka rai, ka laiki a me ka buckwheat. Loaʻa i ka Bran ka nui o nā waikawa momona, calcium, hao, zinc, magnesium a me nā mea ʻē aʻe. ʻO ka palaoa Bran, ʻaʻole like me ka berena keʻokeʻo, ʻaʻole pili i ke kō koko koko a hoʻomāʻona i ka pōloli no ka manawa lōʻihi.

Palaoa palaoa 

Nui nō hoʻi ka ʻai ʻana o ka palaoa kulina. Loaʻa iā ia nā huaora B āpau, hao, calcium, fluorine, iodine. ʻOi aku ka kiʻekiʻe o ka calorie o kēia ʻano berena ma mua o ka palaoa rye: ma muli o ka hui ʻana o ka palaoa a me ka palaoa palaoa i ka wā kuke. He palupalu a porous ke ʻano o ka huahana, a makemake nui ʻia kona kala melemele e nā keiki.

palaoa malt 

Malt loaʻa ma ka wili ʻana i ka palaoa i kupu a maloʻo. I ka hoʻomoʻa ʻana i ka berena malt, hoʻohana ʻia nā ʻano like ʻole o ka malt: ʻo ka pinepine ka malt bale. Akā ma ke kūʻai aku hiki iā ʻoe ke loaʻa ka berena i hana ʻia mai ka palaoa, rai a me ka buckwheat malt. He pōʻeleʻele ka waihoʻoluʻu o ia berena, a ua ʻōlelo ʻia ka ʻono a waiwai. Ma keʻano o nā calories, hiki ke hoʻohālikelikeʻia me ka rai, a ma keʻano o nā pono - me ka hūʻole. 

ʻO ka haku mele a me ka calorie o ka palaoa

Hana ʻia ka berena mai ka palaoa, ka wai a me ka paʻakai. Hoʻohui pū ʻia ka hū i ka hū, a, no ka laʻana, hoʻohui ʻia ka kumine, coriander a me nā mea ʻala ʻē aʻe i Borodino. Ma kahi ʻāpana o ka palaoa, rai a me ka palaoa ʻeleʻele aia nā huaora o ka hui B, ka huaʻa A, C, E, PP. Loaʻa nā micronutrients e like me ka calcium a me ka magnesium i ka nui i loko o ka palaoa palaoa piha. Aia i ka berena ka hao, e kōkua ana i ka lawe ʻana i ka oxygen a puni ke kino, a me ka iodine, he mea nui ia o nā hormones thyroid.

ʻO ka fiber mea kanu, nā amino acids a me nā minela i loaʻa i nā ʻano berena he mea nui hoʻi no ke kanaka. Hoʻopili ʻia ko lākou digestibility e ka ʻono, ka helehelena a me ka meaʻai maʻamau: ʻoi aku ka ʻokoʻa, ʻoi aku ka maikaʻi o ka palaoa keʻokeʻo a me ka ʻeleʻele.

Palaoa keʻokeʻo

Palaoa Rye

Palaoa palaoa holoʻokoʻa

ʻO nā pono o ka berena

ʻO ke kumu o ka berena ʻo ka carbohydrates, he ʻāpana nui ia o ka ʻai kanaka. Me ka ʻole o ko lākou komo ʻana i loko o ke kino, ʻaʻole e hana maʻamau ke kino o ke kanaka: ma hope o nā mea a pau, ʻo ka carbohydrates e lawe mai i ka ikehu e pono ai ke ola. Loaʻa i ka berena keʻokeʻo ka ʻoi aku ka nui o nā carbohydrate ma mua o ka palaoa piha a i ʻole ka berena rai. 

Ua hōʻike ʻia nā haʻawina ʻo ka poʻe e ʻai ana i ka 70 grams o ka palaoa palaoa holoʻokoʻa i kēlā me kēia lā, ke hoʻohālikelike ʻia me ka poʻe ʻai ʻole i ka berena a ʻai ʻole i ka berena liʻiliʻi, he 22% ka nui o ka make mua, he 20% ka haʻahaʻa o ka hoʻomohala ʻana i nā ʻano maʻi kanesa. . . (ʻekahi)

Nui ka berena i ka fiber, e kōkua i ka mālama ʻana i ke kūlana o ka ʻōpū o ka ʻōpū. ʻO nā meaʻai fiber kiʻekiʻe e pale i nā maʻi e like me ke kanesa a i ʻole ka momona. 

Hiki ke hoʻomaha ʻia nā manaʻo o ke kaumaha, ke kaumaha a me ka melancholy e kahi ʻāpana o ka palaoa kālua hou me nā mea kanu hou. Hoʻonui nā kalapona i nā kiʻekiʻe serotonin: hoʻomaikaʻi ia i ke ʻano a hoʻemi i ka makemake i nā meaʻai ʻai ʻole. (2) 

No ke olakino o ka ʻōnaehana nerve, he mea nui ka lawe ʻana i nā huaora B. Loaʻa ka hapa nui o lākou i ka berena ʻeleʻele. Eia kekahi, hoʻopiha ia i ka pono o ke kanaka no ke keleawe a me ka zinc e 35%.

Ua hōʻike ʻia nā haʻawina ʻo ka palaoa a me ka berena hū ʻole, ke ʻai mau ʻia, hiki ke hōʻemi i ka make mai ka maʻi cardiovascular. ʻAʻole wale ka berena, akā ʻo nā kīʻaha holoʻokoʻa ʻē aʻe, ke ʻai ʻia ʻekolu manawa i ka lā, he pōmaikaʻi. (3) 

Ma waho aʻe o nā kalapona, loaʻa pū ka berena i ka protein: kahi mea kūkulu hale o nā ʻiʻo āpau. ʻO ka palaoa i hoʻohana ʻia no ka hana ʻana i ka palaoa palaoa i loko o ka protein digestible. ʻO ka hapa nui o ka protein i ka oatmeal a me ka palaoa rye. Hiki iā ʻoe ke loaʻa i ka berena me kēia haku mele ma nā papa.

ʻO nā pono o ka berena no nā wahine 

Manaʻo ʻia nā wahine hāpai e ʻai i ka berena hū ʻole: e lawe mai ia i nā pōmaikaʻi nui. Kākoʻo ka huahana i ka ʻōnaehana cardiovascular, pale i ka anemia a loaʻa ka hopena maikaʻi i ka hoʻomohala ʻana o ka fetus. Eia kekahi, ʻaʻole like me ka berena keʻokeʻo, he waiwai nui ka meaʻai, a ʻaʻole kiʻekiʻe ka helu o nā calorie.

ʻOi aku ka maikaʻi o ka ʻai ʻana ma mua o 150 grams o ka berena ʻeleʻele i ka lā, a ʻoi aku ka maikaʻi - hoʻomaloʻo i ka umu. No laila e ʻoi aku ka maikaʻi o ke komo ʻana.

ʻO nā pono o ka berena no nā kāne

Me ka ʻai mau ʻana i ka berena rye, hoʻemi ʻia ka pilikia o ka hoʻomohala ʻana i nā maʻi maʻi maʻi. ʻO kēlā poʻe kāne e ʻai ana i ka berena ʻeleʻele a me ka rai ma kahi o ke keʻokeʻo, ʻo ka hapalua ka nui o ka loaʻa ʻana o ka maʻi diabetes. 

ʻO ka protein i ka haku ʻana i ka berena e kōkua i ka hoʻomohala ʻana i nā ʻiʻo, a hoʻopiha nā carbohydrates i ke kino me ka ikehu. ʻO ka nui o ka berena i kēlā me kēia lā (150-200 grams) e hoʻomāʻona i ka pōloli no ka manawa lōʻihi. Ma ke ala, me ka hoʻoikaika kino kino, hiki i nā kāne ke ʻai i ka 500 grams o ka berena rye i kēlā me kēia lā.

ʻO nā pono o ka berena no nā keiki 

Hiki ke hoʻokomo paʻa ʻia ka berena i ka ʻai ma hope o ʻekolu makahiki. A hiki i kēia makahiki, ua ʻōlelo ʻia e hāʻawi iā ia i kahi ʻano palupalu, ma hope o ʻehiku mau mahina, hiki ke hāʻawi ʻia nā keiki e ʻai i nā pahū palaoa.

Hoʻopili maikaʻi ʻia ka berena hū ʻole i nā keiki, a hiki i ʻekolu mau makahiki ʻoi aku ka maikaʻi o ka hōʻole ʻana i ka ʻai ʻana i ka berena rye, ʻoiai ma kahi ʻano palupalu. ʻO ka mea ʻoiaʻiʻo, aia i loko o ia nā haʻalulu paʻakikī ʻaʻole hiki i ke kino o ke pēpē ke ʻeli a hiki i ka hopena. Pono e hā'awi 'ia me ka akahele i ka palaoa piha a me ka bran i nā keiki me nā 'ōpū pa'akikī.

Hiki i ka 100 grams o ka berena i kēlā me kēia lā ke lilo i ʻāpana o ka ʻai a ke keiki, e kōkua ana i kona ulu ʻana a me ka hana o ke kino. ʻO nā huaora a me nā microelements i loko o ka haku mele e mālama i nā ʻōnaehana like ʻole i ke kūlana maikaʻi: ka digestive, cardiovascular, visual, a me nā carbohydrates e hoʻopiha i ka pēpē me ka ikehu no ke ola o kēlā me kēia lā.

Poino berena

ʻO ka berena keʻokeʻo i manaʻo ʻia ʻo ia ka mea ʻino loa o nā ʻano āpau: he kiʻekiʻe glycemic index, ka nui o nā calorie i ka haku mele, kahi kiʻekiʻe o ka gluten a me nā preservatives kemika. Me kēia mau mea a pau, inā ʻoe e ʻai i ka 100 grams o ka berena i ka lā no ke kanaka i loaʻa ʻole i ka maʻi celiac (gluten intolerance) a i ʻole diabetes, ʻaʻohe pōʻino i ke kino. Ma ka hoʻohaʻahaʻa, hāʻawi ka berena keʻokeʻo i ke kino me ka ikehu: no ke kanaka olakino me ka ʻole contraindications, pono kēia.

"ʻO ka berena i hana ʻia mai ka palaoa gluten, ʻoiaʻiʻo, ʻaʻole hiki ke ʻai ʻia e ka poʻe i loaʻa i ka gluten intolerance," wahi a Marina Kartashova.. - Ke aʻo nei kekahi mau kauka e kaupalena i ka ʻai ʻana ma mua o ʻelua, akā ʻaʻole hōʻole loa: pili ia i ke ʻano o kahi mea maʻi. Inā mākou e kamaʻilio e pili ana i ka palaoa gluten-free, a laila aia nā contraindications. He ʻoiaʻiʻo kēia no ka palaoa palupalu a kālua hou. ʻAʻole pono e ʻai ʻia e ka poʻe me nā maʻi hyperacid o ka ʻōpū (me ka acidity kiʻekiʻe). I kēia hihia, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i ka palaoa maloʻo i ka umu.

ʻOiai ʻoi aku ka maikaʻi o ka rai a me ka berena ʻeleʻele ma mua o ka berena keʻokeʻo i ka haku mele ʻana a me ka ʻike calorie, loaʻa iā lākou nā drawbacks. ʻAʻole hiki iā ʻoe ke ʻai i kēia mau ʻano berena me ka mumū o ka esophagus, pancreatitis, thrush a me nā ʻōpū ʻōpū. Mai ʻai i ka berena rai me ke kī: paʻakikī kēia i ka ʻeli ʻana.

Ka hoʻohana ʻana i ka palaoa i ka kuke ʻana 

He paʻakikī ke pale ʻana i ka ʻala o ka palaoa hou. Hiki iā ʻoe ke hana ma ka home: ʻo ka hapa nui o ka manawa e hoʻopau ʻia i ka kuke ʻana i ka palaoa hū. Inā hoʻoholo ʻoe e kālua iā Borodino, mai poina e kūʻai i ka kumini a me ka coriander. Hiki ke hoʻohana ʻia ka berena no ka hana ʻana i nā sandwiches, salads a me nā sopa. A i ʻole ʻai wale ʻia ma ke ʻano he kīʻaha nui.

Palaoa Rye 

Me ka ʻōpala a me ka ʻono ʻoluʻolu o ka palaoa rye: mai poina e hoʻomaʻamaʻa i ka umu ma mua o ka kuke ʻana.

E hoʻohui i ka hū, ka paʻakai, ke kō i ka palaoa kānana a hui maikaʻi. E ninini i ka wai i loko o nā mea maloʻo a kāwili ʻia i loko o kahi paila paʻa. E kau i kahi mahana no 1,5 mau hola. Ma hope o kēlā, e ninini i ka ʻaila sunflower a kāwili hou i ka palaoa. 

E hamo i kahi kīʻaha me ka ʻaila sunflower a kāpīpī mālie me ka palaoa. E hoʻokomo i ka paila i loko a waiho i kahi mahana a hiki i ka pālua o ka nui. E hoʻomoʻa i ka berena i loko o ka umu preheated i 200 degrees no 15 mau minuke, a laila e ho'ēmi i ka mahana i 160 degrees a e hoʻomoʻa no 30 mau minuke.

ʻO ka palaoa hū ʻole ma ke kefir

ʻOi aku ka maʻalahi a me ka wikiwiki o ka kuke ʻana ma mua o ka palaoa hū. A ma ke ʻano o ka ʻono, ʻaʻole ia i haʻahaʻa i ka mana hū maʻamau.

E hoʻomoʻi i ka paʻakai a me ka paʻakai i ka kefir mahana, e hui maikaʻi. E kuʻi i ka hua a hoʻohui i ka palaoa kānana, e hoʻoulu mau. E kāpīpī i ka palaoa ma ke kāhili ʻana i kou mau lima me ka ʻaila sunflower. E hana i ka poepoe mai ka palaoa, e hana i ka longitudinal a me ka transverse oki. E kau ma luna o ka pepa bakena a waiho i 15 mau minuke.

E puhi no 30-35 mau minuke ma 180 degrees. E maalili maikaʻi ka berena ma mua o ka ʻai ʻana.

Pehea e koho ai a mālama i ka berena

ʻAʻole pono nā māwae, nā niho a me nā wahi ʻeleʻele ma ka ʻili o ka berena. I ka hoʻolālā, kūpono, he homogeneous, a i ka wā e paʻi ʻia, palupalu ia, akā i ka manawa like e paʻa i kona ʻano. Inā hāʻule ka palaoa, ʻo ia hoʻi, ua hoʻohana ʻia ka palaoa haʻahaʻa i kāna hana ʻana a i ʻole ka ʻenehana kuke ʻana.

Hiki iā ʻoe ke mālama i ka berena i loko o kahi pahu berena, e kū ana ma kahi mālamalama. Pono e hoʻomaʻemaʻe pinepine ʻia i nā ʻōpala a holoi ʻia mai nā mea haumia ʻē aʻe. ʻOi aku ka maikaʻi o ka mālama ʻole ʻana i ka berena i loko o nā keʻena pulu ʻeleʻele: hiki iā ia ke hao koke. Inā kokoke ka huahana i ka hopena o kona lā pau, akā ʻaʻohe ou manawa e ʻai ai, e hoʻokomo i ka berena i loko o ka friji. E hoʻolōʻihi kēia i ke ola o ka papa i ʻelua mau lā.

Hiki ke hoʻomaloʻo mau ʻia ka berena keu i ka umu: mālama ʻia nā pahū no ka manawa lōʻihi. Hiki ke hoʻohana ʻia no ka kuke ʻana, hāʻawi ʻia i nā keiki a ʻai ʻia i mea ʻai.

Nā nīnau a me nā pane kaulana 

Ua pane ʻia nā nīnau ʻO Marina Kartashova, ka endocrinologist-diabetologist o ka papa kiʻekiʻe loa, ka meaʻai meaʻai.

Kumuwaiwai o 

1. Geng Zong, Alisa Gao. E ʻai ana i nā kīʻaha piha i hoʻopili ʻia me nā helu make haʻahaʻa 2016. // URL: https://www.hsph.harvard.edu/news/press-releases/whole-grains-lower-mortality-rates
2. Simon N. Young. Pehea e hoʻonui ai i ke serotonin i loko o ka lolo kanaka me ka ʻole o nā lāʻau lapaʻau // 2007. URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/
3. ʻO Guo-Chong Chen и другие. Ka ʻai ʻana o ka palaoa a me ka nui, ka maʻi cardiovascular, a me ka maʻi maʻi maʻi: he loiloi ʻōnaehana a me ka meta-analysis o nā haʻawina prospective // ​​2016/ URL: https://pubmed.ncbi.nlm.nih.gov/27225432