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Me ke kō, hoʻopiʻi pinepine ʻia ka berena no ka hoʻolaha ʻana i ka maʻi ʻōpē momona. ʻOiaʻiʻo, loaʻa i ka palaoa palaoa ka nui o nā calories a me nā mea momona liʻiliʻi.
ʻO kēia ka manaʻo e haʻalele loa mākou i ka berena? Aia kekahi mau mea bakena olakino?
Ke ʻimi nei nā mea hana e hoʻowalewale i nā mea kūʻai aku me nā inoa nui: "Healthy", "Grain", "Diet". ʻO ka ʻike hou aʻe e pili ana i ka pūʻolo berena - ʻoi aku ka huikau o ka mea kūʻai aku.
E aʻo e koho i ka palaoa kūpono.
ʻO kahi manaʻo
ʻO nā hua āpau - ka palaoa, ka rai, a me nā mea ʻē aʻe - ʻekolu mau mea nui: ka ʻili palaoa a i ʻole bran, ka germ a me ka endosperm.
I ka wā o ka hana ʻana e hoʻoneʻe ʻia ka bran a me ka germ - ʻo ka hopena wale nō ka endosperm, waiwai i nā wīwī "wikiwiki" i digestible. Puluniu, nā mea momona momona a me nā mea kōkua ʻē aʻe i loko o ia ʻano lapaʻau nalowale.
Mai ka endosperm o ka palaoa palaoa loaʻa iā mākou ka palaoa keʻokeʻo maikaʻi, i hoʻohana ʻia no ka hana ʻana i nā berena keʻokeʻo a me nā pā.
Palaoa palaoa holoʻokoʻa
ʻOi loa ke olakino palaoa. Loaʻa i loko o ʻekolu mau gram o ka fiber i kēlā me kēia ʻāpana.
E koho he maʻalahi wale ia - i ka papa inoa o nā mea hoʻohui ka mea "palaoa āpau" ma ka mua. Hōʻike kēia no ka hoʻomaʻemaʻe ʻana i ka palaoa ʻaʻole i hoʻomaʻemaʻe ʻia, a aia nō i nā mea pono āpau.
palapala aie: inā hāʻawi ka berena i ka lepili me ka "palaoa maoli" a i ʻole "rai maoli", ʻaʻole ia he kumu he palaoa ka palaoa.
ʻO ka hapanui pinepine, ua hana ʻia kēia huahana mai hoʻokahi wale nō ʻano palaoa, me ka hoʻohui ʻole ʻia o nā mea kanu palaoa. Kaha ʻia "kūlohelohe" ʻaʻole e hōʻoia i ka holoi ʻole ʻia o ka palaoa i nā pūpū a me nā embryo.
Palaoa mau hiki ke hūnā nā inoa hou a like ʻole e like me "palaoa hoʻonui" a me "multigrain".
ʻO ka palaoa me nā hua a me nā hua
ʻO kahi pōpō berena, kāpīpī nui ʻia me nā ʻanoʻano a i ʻole nā ʻāpana, aia paha he koho olakino loa ia. Akā mai poina i kēia mau mea hoʻohui e hoʻonui i nā calorie i ka huahana i pau.
ʻO kahi laʻana, he ʻumi mau gram o nā hua pua sunflower, i kaʻana like ʻia i loko o kahi muffin "olakino", e hoʻonui ai i kāna mau calorie e aneane 60 calories.
Hoʻohui pū me nā ʻanoʻano, nā nati, nā hua maloʻo a me nā mea hoʻopihapiha mea kanu pinepine uhi maka i ka palaoa i hana ʻia mai ka palaoa keʻokeʻo maʻamau, e hāʻawi ana i kahi huahana papaʻai.
E nānā pono i ka nui o nā calorie i loko o ka popo me nā hua, a nānā i ka huahana "palaoa āpau" i ka papa inoa o nā mea hoʻohui.
Nā momona a me nā kumu ʻē aʻe o nā calorie keu
I ka hui ʻana o nā huahana bakery e hoʻokomo pinepine ʻia nā momona o ka mea kanu a i ʻole nā mea holoholona.
I mea e hōʻalo ai i ka momona nui, e hoʻāʻo e kūʻai ʻole i ka palaoa, i haku ʻia hydrogenated nā aila mea kanu, nā aila hydrogenated hapa, margarine a i ʻole momona kuke.
Nā mea hoʻohui e hoʻohui i nā calorie e komo pū me nā molake, kō syrup a me nā caramel. Hoʻohui pinepine ʻia lākou i ka berena "olakino" me nā nati a i nā hua maloʻo paha. E nānā pono i ka haku mele!
Salt
ʻAneʻane pau nā mea i hoʻomoʻa ʻia i ka paʻakai, ʻaʻole wau wale no ka ʻono akā no ka mālama ʻana i ka hana o ka hū i ka palaoa.
Wahi a nā kumuwaiwai like ʻole, hoʻokahi wale nō ʻāpana o ka berena palaoa āpau e loaʻa ana ma kahi o 200 mg o ka sodium. I ka nānā mua he wahi liʻiliʻi ia, akā ʻo ka paukū i koi ʻia i kēlā me kēia lā e pili ana i ka 1800 mg o ka mea a me ka papaʻai maʻamau ʻaʻole kau palena ʻia i hoʻokahi bun.
ʻO ka paʻakai paʻakai lalo i loko o ka berena kahi i hope ai kēia mea hana ma ka papa inoa - a ma hope o ka palaoa a me ka wai.
ʻO ka mea nui
ʻO kahi berena olakino i loaʻa ka nui o nā vitamina a me nā fiber, i hoʻomoʻa ʻia mai ka palaoa āpau, kahi e komo pū ai ka bran a me ka germ.
ʻO ka hoʻohui o nā momona, nā nati, nā hua a me nā hua maloʻo e hoʻomāhuahua ai ka berena i ka ʻai.
Nā ʻike hou aʻe pehea e koho ai i kahi wati berena olakino i ke wikiō ma lalo:
