nui na kanaka, laiki keʻokeʻo ʻike ia he koho maikaʻi ʻole.
He meaʻai i hoʻoponopono ʻia, a ua wehe ʻia kona hull (ka uhi pale paʻa), bran (papa waho) a me ka germ (nā meaʻai waiwai nui) ua wehe ʻia. ʻO ke kumu o ka laiki palaka wale nō i wehe ʻia.
No laila, laiki keʻokeʻoLoaʻa ka nui o nā huaora a me nā minela i loaʻa i ka laiki ʻeleʻele. Akā, laiki keʻokeʻo Ua ʻike ʻia he mau pōmaikaʻi.
He aha ka Laiki Keʻokeʻo?
laiki keʻokeʻoʻO ka laiki me ka husk, bran a me ka germ i wehe ʻia. Hoʻololi kēia kaʻina i ka ʻono a me ke ʻano o ka laiki, e hoʻolōʻihi i kona ola paʻa.
Me ka ʻole o ka bran a me nā ʻanoʻano, nalowale ka palaoa i ka 25% o kāna protein a me 17 mau meaʻai pono ʻē aʻe.
Kanaka laiki keʻokeʻo ʻO kekahi kumu nui i makemake ai lākou no ka mea ʻono. ʻOi aku ka wikiwiki o ka kuke ʻana o ka laiki keʻokeʻo ma mua o nā ʻano laiki ʻē aʻe.
laiki palakaʻo ia ka palaoa a pau o ka raiki. Loaʻa iā ia ka bran waiwai nui, ka meaʻai meaʻai, a me ka endosperm waiwai nui i ka carbohydrate.
Ma ka lima 'ē aʻe, laiki keʻokeʻo Wehe ʻia ka bran a me ka germ, waiho wale ka endosperm. Hoʻohana ʻia ia e hoʻomaikaʻi i ka ʻono, hoʻonui i ke ola o ka papa a hoʻomaikaʻi i nā waiwai kuke.
laiki keʻokeʻoua manaʻo ʻia he mau kalapona ʻole i ka nalowale ʻana o kā lākou kumu waiwai.
100 grams o ka laiki brown, laiki keʻokeʻoLoaʻa ʻelua ʻoi aku ka nui o ka fiber a ʻoi aku ka liʻiliʻi o nā calorie a me nā kalapona
ʻO ka maʻamau, ka laiki palaka laiki keʻokeʻoLoaʻa i ka nui o nā huaora a me nā minela ma mua o Eia kekahi, ʻoi aku ka nui o nā antioxidants a ʻakika amino ponoe.
ʻO ka laiki keʻokeʻo a me ka laiki ʻeleʻele ʻaʻole maoli ka gluten a maʻi celiac He koho kalapona maikaʻi loa ia no ka poʻe me ka celiac gluten sensitivity.
He aha nā pōʻino o ka raiki keʻokeʻo?
Hoʻonui ka glycemic index kiʻekiʻe i ka maʻi diabetes
glycemic index (GI), he ana ia o ka wikiwiki o ko kakou kino hoohuli ana i na kalapona i ke ko, i komo iloko o ke koko. Aia ka helu glycemic index mai 0 a 100:
ʻOi aku ka maikaʻi o nā meaʻai haʻahaʻa GI no ka poʻe me ka maʻi maʻi maʻi type 2 no ka mea ke kumu lākou i ka piʻi lohi ʻana o ke kō koko. Hiki i nā meaʻai kiʻekiʻe GI ke piʻi wikiwiki.
laiki keʻokeʻoHe 64 ka GI, a he 55 ka GI o ka laiki palaka. ʻAe, laiki keʻokeʻoʻOi aku ka wikiwiki o ka hoʻololi ʻana i ke kōpaʻa i loko o ka laiki ma mua o ka laiki ʻeleʻele.
ia, laiki keʻokeʻo ke kumu e hoʻonui ai i ka maʻi diabetes type 2. ʻO kēlā me kēia laiki āu e ʻai ai i kēlā me kēia lā e hoʻonui i ka pilikia o ka maʻi diabetes type 2 ma 11%.
Hoʻonui i ka pilikia o ka metabolic syndrome
ʻO ka Metabolic Syndrome ka inoa no kahi hui o nā mea pilikia e hiki ke hoʻonui i ka pilikia o nā kūlana olakino e like me ka maʻi puʻuwai, ka maʻi diabetes type 2, a me ka hahau. ʻO kēia mau mea pilikia:
- Ka maʻi kiʻekiʻe
– Kiʻekiʻe ka hoʻokē ʻai koko koko
- Nā pae triglyceride kiʻekiʻe
– Puhaka ākea
- Haʻahaʻa "maikaʻi" HDL cholesterol pae
Haʻawina mau laiki keʻokeʻo Ua hōʻike ʻia ʻoi aku ka nui o ka poʻe e inu ana i ka waiʻona i ka metabolic syndrome, ʻoi aku ka nui o ka poʻe ʻAsia.
Laiki Keʻokeʻo a me ke kaumaha
laiki keʻokeʻo Hoʻokaʻawale ʻia ʻo ia ma ke ʻano he palaoa i hoʻomaʻemaʻe ʻia no ka mea ua wehe ʻia kona pala a me ka germ. ʻOiai e pili ana nā haʻawina he nui i ka meaʻai me nā kīʻaha i hoʻomaʻemaʻe ʻia i ka momona a me ke kaumaha. laiki keʻokeʻo ʻAʻole kūlike ka noiʻi ʻana ma ia mea.
Eia kekahi laʻana, kekahi mau haʻawina laiki keʻokeʻo ʻOiai ua pili ka nui o nā haʻawina i ka ʻai ʻana i nā kīʻaha i hoʻomaʻemaʻe ʻia, e like me ke kedera, i ka loaʻa ʻana o ke kaumaha, ka momona o ka ʻōpū, a me ka momona, ʻaʻole i loaʻa i nā haʻawina ʻē aʻe kahi hui.
Kekahi, laiki keʻokeʻo Ua hōʻike ʻia e hāʻawi i ka pohō kaumaha ma nā ʻāina kahi e ʻai nui ʻia ai, ʻoi aku hoʻi ma nā ʻāina kahi e ʻai ʻia ai i kēlā me kēia lā. Eia naʻe, ua ʻōlelo ʻia ʻo ka ʻai ʻana i nā kīʻaha holoʻokoʻa e like me ka laiki ʻeleʻele ke kōkua nui i ka pohō kaumaha.
ʻOi aku ka maikaʻi o ka laiki palau no ka pohō kaumaha ʻoiai he meaʻai, ʻoi aku ka nui o ka fiber a hāʻawi i nā antioxidants pale i nā maʻi.
He aha nā pono o ka Laiki Keʻokeʻo?
He maʻalahi ke hoʻoheheʻe
Paipai ʻia nā meaʻai haʻahaʻa haʻahaʻa no nā pilikia digestive. ʻO ka ʻai haʻahaʻa-fiber e hiki ai i ka ʻōnaehana digestive ke hoʻomaha, e hōʻemi ana i kāna hana.
Hiki i kēia mau meaʻai ke hōʻoluʻolu i nā hōʻailona pilikia o ka maʻi o Crohn, ka ulcerative colitis, ka maʻi ʻeha o ka ʻōpū, a me nā maʻi ʻē aʻe.
ʻeha puʻuwai, nausea a ʻo nā poʻe mākua i luaʻi a i loaʻa i nā kaʻina hana lapaʻau e pili ana i ka ʻōnaehana hoʻoheheʻe ʻana e pōmaikaʻi pū kekahi mai ka ʻai haʻahaʻa-fiber.
laiki keʻokeʻo, ʻōlelo ʻia i kēia mau kūlana no ka mea haʻahaʻa i ka fiber a maʻalahi hoʻi e ʻeli.
Pono ʻoe e ʻai i ka Laiki Keʻokeʻo?
laiki keʻokeʻo i kekahi manawa hiki ke hoʻohana ʻia ma ke ʻano he pani ʻoi aku ka maikaʻi no ka laiki ʻeleʻele.No ka laʻana, hoʻonui ʻia no nā wahine hāpai laiki keʻokeʻoPono ka folate keu i loko.
Eia kekahi, ʻo ka poʻe mākua i ka ʻai haʻahaʻa-fiber a loaʻa i ka nausea a i ʻole ka puʻuwai laiki keʻokeʻo ʻoi aku ka maʻalahi o ka ʻeli ʻana a ʻaʻole hoʻāla i nā hōʻailona maikaʻi ʻole.
Eia naʻe, ʻoi aku ka maikaʻi o ka laiki palaka. Loaʻa iā ia nā huaora like ʻole, nā minela, nā amino acids pono a me nā pūhui mea kanu.
Loaʻa iā ia kahi index glycemic haʻahaʻa, ʻo ia hoʻi, ua hoʻololi mālie ʻia nā carbohydrates i ke kō koko, e like me ka maʻi diabetes a i ʻole. prediabetes He koho kūpono no nā maʻi.
ʻO ka ʻai ʻana i ka laiki keʻokeʻo me ka maʻalahi.
ʻAi ʻia ka Laiki?
“Ai maka ʻia ka laiki?” “He mau pōmaikaʻi paha ka ʻai ʻana i ka laiki maka?” ʻO kēia nā kumuhana hoihoi e pili ana i ka laiki. Eia nā pane…
ʻAi ʻana i ka laiki makahiki i nā pilikia olakino like ʻole.
ʻona ʻai
Ka ʻai ʻana i ka laiki maka a i ʻole ka laiki i kuke ʻole ʻia lāʻau make ʻai hoʻonui i ka pilikia.
ʻO kēia no ka laiki ʻO Bacillus cereus ( cereus ) hiki ke hoʻopaʻa i nā bacteria ʻino e like me he haʻawina, o B. cereus ua ʻike ʻia aia i loko o ka hapalua o ka laiki kalepa i hōʻike ʻia.
B. cereusmaʻamau i ka lepo a laiki maka He ʻano bacteria ia e haumia ai. Ke hana nei kēia hua bacteria i pale i ka meaʻai maka no ke ola. e ʻike hana i nā spores hiki ke kōkua.
Akā, ʻaʻole hopohopo kēia mau bacteria i ka laiki i kālua ʻia no ka mea ʻaʻole e hoʻonui ka wela kiʻekiʻe. Me ka laiki maka, ʻaʻole i hoʻomoʻa ʻia, a mālama pono ʻole ʻia, alakaʻi ke kaiapuni anu i kona hoʻonui.
me B.cereus Hōʻike ʻia ka ʻona meaʻai pili iā ia iho ma ke ʻano o nā hōʻailona e like me ka nausea, ka luaʻi, ka ʻōpū o ka ʻōpū a i ʻole ka maʻi maʻi 15-30 mau minuke ma hope o ka ʻai ʻana.
laiki makaloaʻa i kekahi mau pūhui e hiki ai ke hoʻopilikia i ka digestive.
he ʻano pūmua e hana ana ma ke ʻano he pesticide maoli lectin komo. i nā lectins antinutrient Ua kapa ʻia lākou no ka mea ua hoʻemi lākou i ka hiki o ke kino ke komo i nā meaʻai.
ʻAʻole hiki i ke kanaka ke hoʻoheheʻe i nā lectins, no laila hele lākou i loko o ka digestive tract me ka loli ʻole a hiki ke hōʻino i ka paia ʻōpū. Ke alakaʻi nei kēia i nā hōʻailona e like me ka diarrhea a me ka luaʻi. ʻO ka maʻamau, ke moʻa ʻia ka laiki, pau ka hapa nui o kēia mau lectins i ka wela.
Nā pilikia olakino ʻē aʻe
I kekahi mau hihia, laiki maka Hiki i ka ʻai ʻana ke hōʻailona o kahi maʻi ʻai i kapa ʻia ʻo pica. ʻO Pica kahi maʻi e pili ana i ka makemake i nā meaʻai a i ʻole nā meaʻai.
ʻOiai kakaʻikahi ka pica, ʻoi aku ka nui o kēia ma waena o nā keiki a me nā wahine hāpai. I ka hapanui o nā hihia he manawa pōkole akā koi ʻia ke kākoʻo noʻonoʻo.
Nui no ka pica e ʻai ana i ka laiki maka, luhi, eha opu, poho lauoho, poino niho a anemia hemahema hao hiki ke hana i nā hopena ʻaoʻao e like me
Aia kekahi mau pōmaikaʻi o ka ʻai ʻana i ka laiki maka?
e ʻai ana i ka laiki maka ʻAʻohe pono hou. Eia kekahi, e ʻai ana i ka laiki makaUa hui pū ʻia me nā hopena olakino maikaʻi ʻole, e like me ka hōʻino ʻana o ka niho, ka poho lauoho, ka ʻeha ʻōpū, a me ka anemia hemahema hao.
Ma ka hopena;
laiki keʻokeʻo ʻOiai ʻoi aku ka maikaʻi o ka hoʻomaʻamaʻa ʻana a me ka ʻai ʻole o ka meaʻai, ʻaʻole maikaʻi. ʻO ka haʻahaʻa o ka fiber e kōkua i nā pilikia digestive.Eia naʻe, ʻoi aku ka maikaʻi o ka laiki palaka a ʻoi aku ka momona.
He mea weliweli ka ʻai ʻana i ka laiki maka a hiki ke hoʻomake i ka meaʻai.
