ʻO ka raiki kahi huaʻai maʻamau i ʻai nui ʻia e nā poʻe a puni ka honua. He meaʻai nui ia no nā poʻe he nui, ʻoi aku ka poʻe e noho ana ma Asia.
Hiki ke hele mai ka laiki ma nā ʻano kala, nā ʻano a me nā nui, akā ʻo ka mea kaulana loa he laiki keʻokeʻo a ʻeleʻele.
ʻO ka laiki keʻokeʻo ka ʻano ʻai nui loa, akā ua manaʻo ʻia ka laiki brown he koho olakino.
He aha ka Laiki Keʻokeʻo?
laiki keʻokeʻoHe ʻano ia o ka palaoa i hoʻomaʻemaʻe ʻia i ʻeli ʻia a hoʻomaʻamaʻa ʻia no ka wehe ʻana i ka bran a me ke kumu o ka palaoa, e kōkua ana i nā mea hana e hōʻemi i nā kumukūʻai a hoʻonui i ke ola o nā huahana.
Eia naʻe, nui nā meaʻai i nalowale i ka wā o ka wili ʻana, a ʻo ka laiki ka mea maʻamau e wehe ʻia i ka fiber, manganese, magnesium, selenium, a me ka phosphorus.
He aha ka Laiki Brown?
laiki palakaLoaʻa i ka fiber a me ka protein, a me nā huaora a me nā minela e hoʻohālikelike ai i nā carbohydrates.
Ua hōʻike ʻia ka noiʻi ʻepekema hiki i ka laiki brown ke hōʻemi i ka pilikia o ka ulu ʻana i ka maʻi diabetes a me nā pilikia naʻau.
He aha ka ʻokoʻa ma waena o ka Laiki Brown a me ke Keʻokeʻo?
Loaʻa i ka laiki ʻaneʻane he mau carbohydrates, me ka liʻiliʻi okumuʻiʻo ʻAʻohe ʻaila i loko.
ʻO ka laiki ʻulaʻula ka palaoa piha. ʻO ia hoʻi, aia nā ʻāpana āpau o ka palaoa (fibrous bran, nutritious germ and endosperm).
Ua wehe ʻia ka laiki keʻokeʻo mai ka bran a me ka germ, ʻo ia nā ʻāpana momona loa o ka palaoa. Kakaikahi nā meaʻai pono i koe i ka laiki keʻokeʻo; No laila, ʻoi aku ka maikaʻi o ka laiki ʻeleʻele ma mua o ka laiki keʻokeʻo.
ʻOi aku ka kiʻekiʻe o ka laiki palaka i ka fiber, nā huaora, a me nā minela
ʻOi aku ka maikaʻi o ka laiki palau ma mua o ka laiki keʻokeʻo ma ke ʻano o ka meaʻai. ʻOi aku ka nui o nā fiber a me nā antioxidants i ka raiki palaka, a me nā huaora a me nā minela koʻikoʻi.
ʻO ka laiki keʻokeʻo kahi kumu o nā calorie ʻole a me nā haʻahaʻa me ka liʻiliʻi o nā meaʻai pono. ʻO ka 100 grams o ka laiki ʻeleʻele i hoʻomoʻa ʻia he 1.8 grams o ka fiber, aʻo ka 100 grams o ka laiki keʻokeʻo e hāʻawi wale i 0.4 grams o ka fiber.
Hoʻohālikelike ka papa ma lalo nei i ka laiki keʻokeʻo a me ka laiki ʻeleʻele.
ʻulaʻula (RDI)
Keʻokeʻo (RDI)
ʻO ka thiamine
%6
%1
Niacin
% 8
% 2
Huaola B6
% 7
% 5
Manganese
% 45
% 24
makanekiuma
% 11
% 3
phosphorus
% 8
% 4
me ka hao
% 2
% 1
kiniki
% 4
% 3
Loaʻa i ka raiki palaka nā antinutrients a ʻoi aku paha ka kiʻekiʻe o ka arsenic
ʻO nā antinutrients nā mea kanu e hiki ke hōʻemi i ko mākou kino e komo i kekahi mau meaʻai. Loaʻa i ka laiki ʻulaʻula kahi antinutrient i kapa ʻia ʻo phytic acid a i ʻole phytate.
Loaʻa paha ka nui o ka arsenic, kahi mea ʻawaʻawa.
ʻAʻakika Phytic
ʻakika phytic ʻOiai e hāʻawi ana i kekahi mau pono olakino, hoʻohaʻahaʻa ia i ka hiki o ko mākou kino ke komo i ka hao a me ka zinc mai ka meaʻai.
I ka wā lōʻihi, ʻo ka ʻai ʻana i ka phytic acid me ka hapa nui o nā meaʻai hiki ke hoʻoulu i nā hemahema mineral. Eia naʻe, ʻaʻole paha kēia no ka poʻe e ʻai i nā ʻano meaʻai like ʻole.
ʻAikena
ʻOi aku ka kiʻekiʻe o ka laiki ʻulaʻula i loko o kahi mea ʻawaʻawa i kapa ʻia ʻo arsenic.
ʻO Arsenic kahi metala kaumaha e kū maoli ana i ke kaiapuni akā ke hoʻonui nei ma kekahi mau wahi ma muli o ka haumia. Ua ʻike ʻia ka nui o ka nui o ka laiki a me nā huahana kumu laiki.
He mea make ka Arsenic. Hoʻonui ka ʻai ʻana i ka wā lōʻihi i ka pilikia o nā maʻi maʻi e like me ke kanesa, ka maʻi puʻuwai a me ka maʻi diabetes type 2.
ʻOi aku ka kiʻekiʻe o ka laiki palaka i ka arsenic ma mua o ka laiki keʻokeʻo. Akā naʻe, ʻaʻole pilikia kēia inā ʻai ʻoe i ka laiki me nā ʻano meaʻai like ʻole. Ua lawa kekahi mau lawelawe i ka pule.
Inā he ʻāpana nui ka laiki o kāu ʻai, pono ʻoe e hoʻemi i kāna ʻike arsenic.
Hoʻopilikia i ke kō koko a me ka maʻi diabetes
He kiʻekiʻe ka laiki ʻulaʻula i ka magnesium a me ka fiber, ʻo ia mau mea ʻelua e kōkua i ka mālama ʻana i ke kō koko.
Hōʻike nā haʻawina ʻo ka ʻai mau ʻana i nā kīʻaha e like me ka laiki brown e kōkua i ka hoʻohaʻahaʻa ʻana i ke kiʻekiʻe o ke kō koko a hoʻemi i ka pilikia o ka maʻi diabetes type 2.
Ma kahi noiʻi, ʻo nā wahine i ʻai i ka cereals he 2.9% ka haʻahaʻa o ka maʻi diabetes ma mua o ka poʻe i ʻai i ka liʻiliʻi o ka cereals.
Ua ʻōlelo ʻia ʻo ka hoʻololi wale ʻana i ka laiki keʻokeʻo me ka ʻeleʻele e hōʻemi ana i ke kiʻekiʻe o ke kō koko a hoʻemi i ka pilikia o ka maʻi diabetes type 2.
Ma kekahi ʻaoʻao, ʻo ka ʻai nui ʻana i ka laiki keʻokeʻo e hoʻonui i ka pilikia o ka maʻi diabetes.
Ma muli paha kēia o ka glycemic index kiʻekiʻe (GI) o ka meaʻai, e ana i ka wikiwiki o ka hoʻonui ʻana i ke kō koko.
He 50 ka GI o ka laiki Brown a me ka GI o ka laiki keʻokeʻo he 89, ʻo ia hoʻi, hoʻonui koke ka laiki keʻokeʻo i ke kō koko koko.
ʻO ka ʻai ʻana i nā meaʻai kiʻekiʻe GI ua pili pū me nā maʻi olakino he nui, me ka maʻi diabetes type 2.
Nā hopena olakino o ka Laiki Keʻokeʻo a me Brown
Hiki i ka laiki keʻokeʻo a me ka laiki ʻulaʻula ke hoʻopilikia i nā ʻano ʻē aʻe o ke olakino. Hoʻopili kēia i ka maʻi maʻi puʻuwai, nā pae antioxidant, a me ka mālama kaumaha.
nā kumu pilikia o ka maʻi puʻuwai
Loaʻa i ka laiki ʻulaʻula nā lignans, nā mea kanu e kōkua i ka pale ʻana i ka maʻi puʻuwai.
Ua ʻōlelo ʻia ʻo Lignans e hoʻemi i ka nui o ka momona i loko o ke koko, hoʻohaʻahaʻa i ke koko a hoʻemi i ka mumū i loko o ke aʻa.
Hōʻike nā haʻawina e kōkua ana ka ʻai ʻana i ka laiki brown i ka hōʻemi ʻana i nā kumu pilikia no ka maʻi puʻuwai.
Ua ʻike ʻia kahi loiloi o 45 mau haʻawina ʻo ka poʻe i ʻai i ka nui o ka palaoa, me ka laiki brown, he 16-21% ka haʻahaʻa o ka maʻi puʻuwai ma mua o ka poʻe i ʻai i ka liʻiliʻi liʻiliʻi.
Ua ʻike ʻia kahi loiloi o 285.000 kāne a me nā wahine ʻo ka ʻai ʻana i ka awelika o 2.5 mau lawelawe o nā meaʻai palaoa holoʻokoʻa i kēlā me kēia lā hiki ke hōʻemi i ka pilikia o ka maʻi puʻuwai ma kahi o 25%.
Hiki i nā kīʻaha holoʻokoʻa e like me ka laiki ʻulaʻula ke hoʻohaʻahaʻa i ka kolamu LDL ("ʻino") cholesterol. Hoʻopili ʻia ka laiki ʻulaʻula i ka piʻi ʻana o ka HDL ("maikaʻi") cholesterol.
mana antioxidant
He nui nā antioxidants ikaika i ka palaiki palaka.
Hōʻike nā haʻawina ma muli o ko lākou pae antioxidant, ʻo nā kīʻaha holoʻokoʻa e like me ka laiki brown e kōkua i ka pale ʻana i nā maʻi maʻi e like me ka maʻi puʻuwai, ka maʻi kanesa, a me ka maʻi diabetes type 2.
Hōʻike pū nā haʻawina e kōkua ka laiki brown i ka hoʻonui ʻana i nā pae antioxidant koko i nā wahine momona.
Eia kekahi, ua hōʻike ʻia kahi noiʻi holoholona hou i ka ʻai ʻana i ka laiki keʻokeʻo hiki ke hoʻohaʻahaʻa i nā pae antioxidant koko i nā poʻe me ka maʻi diabetes type 2.
hoʻomalu kaumaha
ʻO ka ʻai ʻana i ka laiki ʻeleʻele ma mua o ka laiki keʻokeʻo hiki ke hoʻemi nui i ke kaumaha, body mass index (BMI), a me ka pūhaka a me ka ʻāʻī.
Ua hōʻiliʻili kahi noiʻi i ka ʻikepili ma 29.683 mau mākua a me 15.280 keiki. Ua ʻike ka poʻe noiʻi ʻo ka poʻe i ʻai i nā kīʻaha he haʻahaʻa ke kaumaha o ke kino.
Ma kekahi noiʻi ʻē aʻe, ua hahai nā mea noiʻi ma mua o 12 mau wahine ma mua o 74.000 mau makahiki a ua hoʻoholo ʻo nā wahine i ʻai i nā kīʻaha he nui ke kaumaha ma mua o nā wahine i ʻai liʻiliʻi.
Hoʻohui ʻia, ua ʻike ʻia kahi hoʻāʻo i hoʻopaʻa ʻia o 40 mau wahine momona a momona ua hoʻemi ka laiki brown i ke kaumaha o ke kino a me ka nui o ka pūhaka i hoʻohālikelike ʻia me ka laiki keʻokeʻo.
ʻO ka laiki keʻokeʻo a i ʻole ka laiki ʻeleʻele?
ʻOi aku ka maikaʻi o ka laiki palau ma ke ʻano o ka maikaʻi o ka meaʻai a me nā pono olakino. Akā, hiki i nā ʻano laiki ʻelua ke lilo i ʻāpana o ka meaʻai olakino.
Ma ka hopena;
Aia kekahi mau ʻokoʻa ma waena o ka laiki ʻulaʻula a me ka laiki keʻokeʻo, e hoʻomaka me ke ʻano o ka hana ʻana a me ka hana ʻana o kēlā me kēia.
Aia nā ʻāpana ʻekolu o ka germ i ka laiki ʻulaʻula, a ʻo ka laiki keʻokeʻo e wili ʻia e wehe i ka bran a me ka pulp, a waiho wale i ka endosperm.
ʻO kēia ke kumu o kekahi mau ʻokoʻa koʻikoʻi o ka ʻike meaʻai o ka laiki keʻokeʻo me ka laiki ʻeleʻele. Ma waho aʻe o ka ʻoi aku ka kiʻekiʻe o ka fiber, ʻoi aku ka nui o nā micronutrients i ka laiki brown, me ka manganese, magnesium a me ka selenium.
ʻO ka laiki keʻokeʻo, ma ka ʻaoʻao ʻē aʻe, hoʻonui pinepine ʻia me nā huaora a me nā minela, ʻo ia hoʻi e hoʻohui hou ʻia i ka palaoa i ka wā e hana ai. ʻO ia ke kumu i ʻoi aku ka kiʻekiʻe o ka raiki keʻokeʻo paʻa i ka hao, folate, a me ka thiamine.
ʻAʻole like me ka laiki keʻokeʻo, ʻike ʻia ka laiki ʻeleʻele he huaʻai piha. Hiki i nā kīʻaha holoʻokoʻa ke pale aku i nā maʻi maʻi e like me ka maʻi puʻuwai, ka maʻi kanesa, a me ka maʻi diabetes.
