Maliʻa paha, ua lohe ka hapa nui ma mua o hoʻokahi manawa e pili ana i nā pono o nā hua holoʻokoʻa a me ka pōʻino o ka palaoa. Ua hoʻomaikaʻi ʻia ka ode i nā kīʻaha āpau e nā blog meaʻai maikaʻi, nā mea hoʻolaha, a me nā mea olakino (a i manaʻo ʻia he olakino).
He aha nā hua piha? No ke aha mākou e pono ai? A he aha nā meaʻai e pono ai ʻoe e hoʻopili i kāu papaʻai e lawa pono ai nā kīʻaha? E noʻonoʻo kākou.
He aha nā kīʻaha holoʻokoʻa
ʻO ka palaoa palaoa piha ka ʻahu pua (bran), endosperm, a me ka germ germ. He kuleana ko ka hua piha e kāhea ʻia ka huahana i hoʻopaʻa hope ʻia i nā ʻāpana āpau o ka palaoa kūlohelohe mai ka manawa o ka hoʻokumu ʻana a hiki i ka oʻo ʻana a paʻi ʻana i ka waihona o ka hale kūʻai. ʻAʻole hiki ke hōʻole ʻia nā pōmaikaʻi o ka palaoa palaoa holoʻokoʻa, no ka mea, loaʻa i loko o lākou ka germ germ a me ka bran. ʻO ke kumu o ia ka huahana palaoa holoʻokoʻa i pau i kāu pākaukau e halihali i nā pono āpau o ka palaoa.
ʻO ka palaʻai kekahi o nā pūʻulu meaʻai nui e hoʻokumu i ke kumu o ka papaʻai olakino. ʻO ka palaoa inconspicuous ke kumu waiwai nui o nā meaʻai, e like me ka fiber, B vitamins - thiamine, riboflavin, niacin a me folates, nā mineral nā mea hoʻohui ʻē aʻe)…
A ʻoiai ʻo ka hapanui o mākou e ukali nei i nā lula cereal o kēlā me kēia lā (150-200 gram i kēlā me kēia lā ke kaukaʻi ʻia i ka makahiki, ke kāne, a me ke kiʻekiʻe o ka hana kino) Ma hope o nā mea āpau, ʻo ka hapalua o nā cereala i hoʻopau ʻia he mau māno holoʻokoʻa, e like me ka US Department of Agriculture. A ʻo ʻoe, ʻo ka mea paha, ʻai i ka sanwī me ka berena palaoa keʻokeʻo no ka ʻaina kakahiaka, ʻai i ka sup me nā croutons no ka ʻaina awakea, a i ke ahiahi inu kī tī me kahi crouton, nele loa i ka bran olakino ... akā i ka manawa like i lau i loko o ka makasina ʻoihana ma ka mea āu i ʻike ai i ka huaʻōlelo kaulana "ʻO nā pōmaikaʻi o ka pasta palaoa holoʻokoʻa he ..."
Ma hea e kiʻi ai i nā kīʻaha holoʻokoʻa
Hōʻike nui ʻia nā huahana palaoa piha i nā hale kūʻai i kēia lā. Loaʻa i ka amaranth, ka bale, ka laiki brown, ka buckwheat, ka kulina, ka millet, ka quinoa a me ka palaoa (bulgur, farro, spelled, etc.). Eia kekahi, hiki iā ʻoe ke kūʻai i ka palaoa palaoa piha mai ka spelled, spelled, oats, wheat, rye, bale, buckwheat, peas, spelled, me ka ʻoi loa o ka lepo.
No ka hoʻohālikelike ʻana, hana nā cereala i hana ʻia i loko o ka hana ʻenehana hohonu - ma mua o ka lūlū ʻana, kālai ka mea hana i nā hua me nā pesticides, a laila hoʻohui ʻia ʻo "doping" i ka lepo ma ke ʻano o nā mea kanu mineral, a mālama ʻia nā pepeiao o ka palaoa ponoʻī me nā mea kanu lāʻau e kū ai ka mauʻu. ʻAʻole pono ʻoe e ʻike hohonu i ka hana agrotechnical e hoʻomaopopo ai ua loli ke ʻano a me ka hoʻohui kemika o ka hua mua. E maʻalulu ke ʻano o ka palaoa, a aneane makehewa ka palaoa ponoʻī. ʻO ia, he mea paʻakikī ke kali ʻana no ka hopena maikaʻi loa mai ka porridge rai maʻamau (ʻo ka mea maʻamau) a i ʻole ka berena keʻokeʻo i hana ʻia mai ka palaoa palaoa. ʻAʻole hiki i ka mea like ke ʻōlelo ʻia e pili ana i nā mea ʻono e like me ka whorreal rye porridge a i ʻole ka berena palaoa holoʻokoʻa, a he mea nui ia no ke kino.
No ke aha mākou e pono ai i nā kīʻaha holoʻokoʻa
Loaʻa nā huaʻai piha i ka fiber dietary, kahi e kōkua ai i ka kolesterol a me ke kō i ke kō, hoʻoliʻiliʻi i nā pilikia o ka maʻi puʻuwai, ʻano diabetes II, hoʻolohi i ka lawe ʻia ʻana o nā momona a me nā mea kōpona, a pēlā e hōʻemi ai i ka likelika o ka momona.
Ua hōʻike ʻia nā noiʻi haole i nā huaʻōlelo e like me ka "palaoa palaoa holoʻokoʻa" a me nā "waiwai pono" kekahi ʻano huaʻōlelo manaʻo like. Ua hōʻoia ka poʻe loea o ke Komohana i nā wahine e ʻai ana i ka hapa kūpono o nā meaʻai mai nā palaoa āpau i kēlā me kēia lā (ma kahi o 20-35% o ka nui o ka papaʻai) ʻaʻole e ʻike maka i nā pilikia o ka maʻi kō, nā maʻi o ka ʻōnaehana cardiovascular ma mua o kēlā mau wahine e hilinaʻi nei. meaʻai mai ka palaoa i hana ʻia.
ʻO nā huaora B i loaʻa i nā hua holoʻokoʻa he mea nui ia no ka metabolism kūpono (ʻo ka ʻai ʻana i nā kīʻaha āpau e mālama ai iā ʻoe no ka manawa lōʻihi) a he mea nui ia no ka mālama ʻana i kahi ʻōnaehana ʻōnaehana olakino. ʻO ka poʻe loea ka manaʻo ke kamaʻilio lākou e pili ana i nā hopena maikaʻi i ke kino o nā meaʻai i hana ʻia mai nā hua palaoa, no ka laʻana, nā pōmaikaʻi o ka berena palaoa holoʻokoʻa.
Pehea e hoʻomaikaʻi ai i kāu papaʻai a ʻai i nā meaʻai āpau
E hoʻokomo i nā hua a hiki i kāu papaʻai, e hoʻomaka i ke kuapo ʻana i nā hua i hoʻomaʻemaʻe ʻia āu e ʻai ai i kēlā me kēia lā me nā ʻano hua piha E hoʻokolohua me nā ʻano hua like ʻole o ka palaoa a koho i nā mea e kūpono iā ʻoe.
ʻO kahi laʻana, e kuapo i ka laiki keʻokeʻo me ka laiki palaunu, e koho i ka palaoa, quinoa, bulgur ma kahi o pasta a me kaʻuala ma ke ʻano he ʻaoʻao, hāʻawi i ka berena keʻokeʻo no ka berena palaoa holoʻokoʻa. He maikaʻi inā hana ʻoe i kāu berena ponoʻī ma ka home. E hoʻomanaʻo he maikaʻi no ka kino kou palaoa palaoa.
Eia kekahi mau meaʻai no ka hoʻoulu ʻana, me nā loulou i kahi hale kūʻai kahi e hiki ai iā ʻoe ke kūʻai i nā hua piha.
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