Ke papa inoa o nā palaʻai
Nā ʻatikala Cereals
E pili ana i ka palaʻai
Mālama nā mānoanoa i ko mākou kino me nā waihā, nā protein, nā minelala, nā wikamina, nā mea kanu, a me nā olonā.
I loko o kāna haku mele ʻana, loaʻa nā cereal i kahi paʻakikī āpau o nā micro-a me nā macroelement ke kuleana no ka hana maʻamau o ka meaola holoʻokoʻa. ʻAʻole lākou e māʻona i ka pōloli wale nō a hāʻawi iā mākou i ka ikehu akā kōkua pū nō hoʻi i ke kaʻina hana maoli o ka assimilating ʻai.
Nā pōmaikaʻi o nā cereala
ʻO nā palaʻai maʻamau ka millet, oatmeal, buckwheat, raiki. ʻO ka pinepine, hoʻomākaukau nā porridges puʻuwai mai iā lākou, hoʻohui ʻia i nā kopa, nā casserole, a me nā cutlets.
Loaʻa nā cereala i ka paʻakikī āpau o nā wikamina (A, C, B, E), nā minelala (phosphorus, potassium, zinc), a me nā mea i kapa ʻia he ballast e kōkua i ka hoʻomaʻemaʻe i nā ʻōpū o a me nā toxins
ʻO kahi laʻana, waiwai ka millet i nā wīwī digestible maʻalahi a me nā protein, akā i ka manawa like, haʻahaʻa ia i nā calories. Hoʻoemi i ke kiʻekiʻe o ke koko kolesterol e hoʻomaikaʻi ai i ka pale a me ka normalize o ka metabolism. Maikaʻi loa ʻo Semolina no ka ʻōpū o lalo: hoʻomaʻemaʻe ia iā ka hua, nā mea make, a me nā toxins.
Loaʻa i nā barley groats nā pulupulu he nui, nā antioxidant kūlohelohe, nā enzyme, nā wikamina A, PP, E, a me D, a me kahi ʻano holoʻokoʻa o nā minelala (magnesium, phosphorus, cobalt, zinc, manganese, iron, molybdenum, iodine, bromine, nickel). Hoʻonui ka hopena o ka palekana i ka hopohopo, musculoskeletal, a me nā ʻōnaehana puni.
Nui ka waiwai o ka Oatmeal i ka fiber soluble, nā amino acid, nā aila pono, nā wikamina o nā hui B, E, a me K. ʻO Groats e hoʻoikaika i nā kino āpau o ke kino, hoʻomaikaʻi i ka hana o ka lolo, hoʻomaha i ka luhi a me ke koʻikoʻi, a hoʻomaʻemaʻe i ke kō kolesterol.
Ka hōʻino ʻana i nā cereala
Loaʻa i nā cereala ke starch, a ʻo kahi keiki ma lalo o 2 mau makahiki ʻaʻohe ona enzyme kūikawā e hana ai, no laila ʻaʻole kūpono nā cereal no ka hānai ʻana i nā pēpē
Eia kekahi, i nā cereala, hiki i nā mea hana waikawa ke hoʻomomona i ke kino a alakaʻi i ka acidosis (kahi hoʻololi i ke kaulike acid-base o ke kino). No laila, koi ʻia e hoʻololi i ka porridge me nā mea kanu.
ʻAʻohe calcium i nā cereal. Inā ʻai ʻoe i kekahi mau cereala no ka manawa lōʻihi, a laila pilikia me nā ami, nā niho, nā kui, nā lauoho e ala aʻe — nā hōʻailona mua o ka nele o ka calcium: kahoʻi, ka luaʻi, ka huhū, a me ka luhi.
Pehea e koho ai i ka palaʻai kūpono
Ke koho ʻana i hoʻokahi a i ʻole cereal ʻē aʻe, e hoʻopaʻa i kona ʻano. Pono ke kala i kāna kūlana. Inā he laiki, a laila keʻokeʻo nā hua maikaʻi, melemele ka palaoa, a pēlā aku.
I kahi huahana kūpono, ʻaʻole ʻoe e ʻike i nā haumia haole, ʻōpala, a puna paha, a me nā ʻano huʻi a wāwahi ʻia hoʻi. Eia kekahi, ʻaʻohe mea ʻala e haʻi ʻia nā cereala (koe wale no ka buckwheat), no laila e hoʻolohe i ka ʻaʻala ʻole o ka mea ʻalani. Inā ʻoe e ʻike i kahi "pilau" extraneous - ua hoʻohui ʻia nā kemika, a i ʻole ua hao ʻia ka huahana.
Mai poina e nānā i ka lā hana a me ka lā palena o ka cereal a nānā i ka paʻa o ka pahu.