I kēia mau lā, ua lilo i kaila no ka hāʻawi ʻana i nā mea ʻaihue i makemake ʻia i nā protein a i ʻole nā momona. Minamina, hāʻule ka hapanui o mākou i nā slogan hoʻowalewale a manaʻo ʻole ʻaʻole like nā mea āpau a me nā mea ʻino. ʻO ka hakakā ʻo Carbohidate carbohydrate. ʻO kahi laʻana, ʻo ka buckwheat a me ka croissant nā kumuwaiwai, akā pili lākou i ko mākou kino a me ke olakino ma nā ʻano like ʻole.
Inā makemake ʻoe e ʻai i ke olakino a olakino hoʻi, mai wikiwiki ʻoe e ʻoki i nā kalakeke āpau mai kāu papaʻai. Ua hōʻike ʻia kahi noiʻi hou na ke Kula ʻo Harvard Health Public e pili ana i ka manaʻo o nā mea ʻai momona haʻahaʻa, ʻoi aku ka maikaʻi o ka olakino a kōkua iā ʻoe e ola lōʻihi.
Wikipedia: Nā Kiʻi Pau - he hōʻailona no ka hui ʻokoʻa o nā huahana cereal i hana ʻia mai nā cereals i hoʻomaʻemaʻe ʻole ʻia a ʻaʻole i ʻoki ʻia a i ʻole ka palaoa wallpaper - ka palaoa liʻiliʻi liʻiliʻi i loaʻa nā ʻāpana āpau o ka palaoa i hoʻomaʻemaʻe ʻole ʻia (embryo, palaoa a me nā pūpū pua, aleuron layer a me ka lua endosperm). Hiki ke hana ʻia nā hua kīʻaha holoʻokoʻa mai nā ʻano mea maka, ʻo ia hoʻi, ka palaoa, rai, oats, kulina, raiki (ka mea i kapa ʻia he brown a brown rice), spelled, millet, triticale, amaranth, quinoa, buckwheat. ʻO nā huahana nui o ka hui: ka berena i hana ʻia mai ka palaoa pepa a i ʻole ka palaoa rye, ka pasta palaoa holoʻokoʻa, ka oatmeal, ka bale, ka rai flakes, nā cereals a me nā kīʻaha ʻē aʻe i hana ʻia mai nā cereals unpeeled.
Hiki i ka ʻai ʻana i nā lūlū āpau ke hoʻēmi i ka makaʻu o ka make e 5%, e like me ka noiʻi, a inā momona ka papaʻai i ia mau meaʻai, piʻi kēia kiʻi i 9%.
ʻO Bran kekahi o nā mea hana a pau nā mānoanoa, ka paakiki, fibrous o waho o nā hua cereal - hiki ke pāʻani i ka hakakā me nā ʻano maʻi like ʻole. Ua ʻike nā kānaka noiʻi he hiki i ka papaʻai bran-rich ke kōkua i ka hōʻemi ʻana i ka make ma 6% a hoʻemi ʻia e 20% ka hopena o ka maʻi puʻuwai, ʻo ia ke kumu nui o ka make ma nā ʻāina he nui, e like me Russia.
No ka hoʻoholo ʻana i ka hopena o ka papaʻai palaoa holoʻokoʻa i ke ola o ke ola, ua hoʻohana ka kime i ka ʻikepili mai nā aʻo loiloi lōʻihi lōʻihi e ʻike ʻia (ka Haʻawina Ola Ola Nānā [1] a me ka Haʻawina Haʻapiʻi Hoʻomau Ola Ola [2]). Ua nānā nā ʻepekema i ka pilina ma waena o ka ʻai cereal a me nā helu make ma ka heluna kānaka no 25 mau makahiki. No ke kumu o ke kumumanaʻo o ke aʻo ʻana, lawe pū lākou i nā kumuhana e like me ka papaʻai i ka nui (waiho ʻia nā cereal), ka papa kuhikuhi kino a me ka puhipaka.
Hoʻomaopopo i kēia i kou mau hoaaloha e ʻimi ana i ka oatmeal no ka puaʻa.
[1] Ke aʻo olakino kahu maʻi - Ke aʻo ʻana i kahi hui o nā kahu maʻi 121.701 mai 11 mau mokuʻāina ʻo US i kākau inoa ʻia i ka makahiki 1976. Haʻawina olakino kahu maʻi II - ke aʻo ʻana i kahi hui o 116.686 ʻōpio kahu maʻi mai 14
nā ʻāina i hāʻawi ʻia i ka makahiki 1989.
[2] Haʻawina Haʻapiʻi ʻOihana Ola - Ke aʻo ʻana i kahi hui o nā limahana lapaʻau 51.529 (kāne) mai nā mokuʻāina 50 āpau i uhi ʻia i ka makahiki 1986