palaoa, ʻO ia kekahi o nā cereals i hoʻohana nui ʻia ma ka honua.Mai hoʻokahi ʻano hua (i ulu ʻia i nā ʻano like ʻole a puni ka honua) Tritikum) loaa.
palaoa palaoa ʻo ia ke ʻano maʻamau. ʻO ka palaoa keʻokeʻo a me ka palaoa holoʻokoʻa ka mea nui o nā meaʻai i kālua ʻia e like me ka berena. ʻO nā meaʻai ʻē aʻe e pili ana i ka palaoa ka pasta, vermicelli, semolina, mea, ua ulu a me couscous.
PalaoaHe meaʻai hoʻopaʻapaʻa nui ia no ka mea aia i loko o kahi pūmua i kapa ʻia ʻo gluten, kahi e hoʻoulu ai i ka pane kūlohelohe ʻino i nā poʻe maʻi.
Akā no ka poʻe hiki ke ʻae iā ia, ʻo ka palaoa palaoa piha kahi kumu waiwai o nā antioxidants like ʻole, nā huaora, nā minerala a me ka fiber.
ʻaneʻi "he aha nā pōmaikaʻi o ka palaoa", "he aha nā huaora i loko o ka palaoa", "he aha ka waiwai o ka ikehu o ka palaoa" pane i kāu mau nīnau…
Waiwai Nutritional Wheat
ʻO ka palaoa ka nui o nā carbohydrates, akā loaʻa pū kekahi i ka nui o ka protein.100 grams i ka papa ma lalo nei nā huaora i ka palaoa Hāʻawi i ka ʻike e pili ana.
Miktar
Kalepona
340
Su
% 11
kumuʻiʻo
13.2 G
carbohydrate
72 G
kōpaʻa
0.4 Art
ʻO
10.7 Art
ka aila
2.5 Art
momona momona
0.43 Art
Monounsaturated
0.28 Art
Polyunsaturated
1.17 Art
Omega 3
0.07 Art
Omega 6
1.09 Art
momona trans
~
carbohydrate
e like me nā kīʻaha a pau palaoa Aia ka nui o nā carbohydrates. ʻO Starch ke ʻano nui o ka waiʻaʻaʻaʻaʻa i loko o ke aupuni mea kanu, ʻoi aku ma mua o 90% o ka nui o ka ʻai i loko o ka palaoa.
ʻO ka hopena olakino o ka starch e hilinaʻi nui ʻia i kona digestibility, ʻo ia ka mea e hoʻoholo ai i kona hopena i ke kiʻekiʻe o ke kō koko.
Hiki i ka digestibility kiʻekiʻe ke piʻi maikaʻi ʻole i ke kō koko ma hope o ka ʻai ʻana a me nā hopena pōʻino, ʻoi aku ka poʻe me ka maʻi diabetes.
laiki keʻokeʻo ve ʻualaPēlā nō, ʻo ka palaoa keʻokeʻo a me ka palaoa holoʻokoʻa he glycemic index kiʻekiʻe a no laila ʻaʻole kūpono loa i ka maʻi maʻi.
Ma ka ʻaoʻao ʻē aʻe, ʻoi aku ka maikaʻi o ka ʻeli ʻana o kekahi mau hua palaoa i hana ʻia, e like me ka pasta, a no laila ʻaʻole e hoʻonui nui i ke kō koko.
ʻO
ʻO ka palaoa holoʻokoʻa he kiʻekiʻe i ka fiber, akā ʻaʻole i loaʻa i ka palaoa i hoʻomaʻemaʻe ʻia. ʻO ka nui o ka fiber o ka palaoa palaoa holoʻokoʻa e like me ka 12-15% o ke kaumaha maloʻo. Hoʻopau ʻia ka hapa nui o ka fiber i hoʻopaʻa ʻia i ka bran ma ke kaʻina wili, a ʻo ka palaoa i hoʻomaʻemaʻe ʻia ka hapa nui o ka fiber.
Palaoa palaoa ʻO ka fiber maʻamau i loko o ia mea he arabinoxylan (70%), he ʻano hemicellulose. ʻO ke koena ka hapa nui o ka cellulose a me ka beta glucan.
ʻAʻole hiki ke hoʻoheheʻe ʻia kēia mau fiber a pau. Hele lākou i loko o ka digestive tract aneane paʻa a hoʻonui i ke kaumaha o ka peʻe. ʻAi kekahi i nā hua bacteria aloha i loko o ka ʻōpū.
palaina palaoa
Hoʻokumu nā protein i 7% a 22% o ke kaumaha maloʻo o ka palaoa. ʻO Gluten, kahi ʻohana nui o nā protein, ʻo ia ka 80% o ka nui o ka protein.
ʻO Gluten ke kuleana no ka elasticity kūʻokoʻa a me ka paʻa o ka palaoa palaoa a me kāna mau waiwai i ka hana ʻana i ka berena.
Hiki i ka Wheat gluten ke hoʻopilikia i ke olakino i nā poʻe maʻi.
ʻO nā huaora a me nā minerala i loko o ka palaoa
ʻO ka palaoa holoʻokoʻa kahi kumu maikaʻi o nā huaora a me nā minela like ʻole. E like me ka nui o nā kīʻaha, pili ka nui o nā mineral i ka ʻike o ka ʻāina i ulu.
selenium
He ʻano ʻano ia i loaʻa nā hana koʻikoʻi i loko o ke kino. o ka palaoa selenium Aia kona ʻike i ka lepo a haʻahaʻa loa ma kekahi mau wahi e like me Kina.
Loaʻa i ka nui nui i loko o nā kīʻaha piha, nā legumes, nā huaʻai a me nā mea kanu manganeseʻAʻole ʻae ʻia ia mai ka palaoa holoʻokoʻa ma muli o kona ʻano phytic acid.
phosphorus
He mineral ka mea nui i ka mālama a me ka ulu ʻana o nā ʻiʻo kino.
ʻO Folate, kekahi o nā huaora B, ʻakika folic a i ʻole i ʻike ʻia ʻo vitamin B9. He mea nui ia i ka wā hāpai.
Hoʻopau ʻia nā ʻāpana momona o ka palaoa - ka bran a me ka germ - i ka wā o ka wili a me ka hoʻomaʻemaʻe ʻana a ʻaʻole i loaʻa i ka palaoa keʻokeʻo.
No laila, ʻilihune ka palaoa keʻokeʻo i ka nui o nā huaora a me nā minela ke hoʻohālikelike ʻia me ka palaoa palaoa piha.
Ma muli o ka hana pinepine ʻana o ka palaoa i ka hapa nui o ka ʻai ʻana o nā kānaka, ua hoʻonui pinepine ʻia kāna palaoa me nā huaora a me nā minela.
ʻO ka ʻoiaʻiʻo, pono ka paʻa ʻana o ka palaoa palaoa ma nā ʻāina he nui.
Ma waho aʻe o nā meaʻai i ʻōlelo ʻia ma luna nei, hiki i ka palaoa palaoa i hoʻonui ʻia ke kumu maikaʻi o ka hao, thiamine, niacin a me ka huaora B6. Hoʻohui pinepine ʻia ka calcium.
Nā mea kanu ʻē aʻe
ʻO ka hapa nui o nā mea kanu i loaʻa i ka palaoa e hoʻopili i ka palaoa a me ka bran i nele i ka palaoa keʻokeʻo.
Loaʻa nā kiʻekiʻe kiʻekiʻe o nā antioxidants i ka papa o aleuron, kahi meaʻai piha. Kūʻai pū ʻia ka palaoa aleuron ma ke ʻano he meaʻai meaʻai.
ʻakika ferulic
Loaʻa ka antioxidant nui i ka palaoa a me nā kīʻaha cereal ʻē aʻe polyphenol'ōwili.
ʻakika phytic
Hoʻopili ʻia i ka bran ʻakika phytic Hiki ke hoʻemi i ka lawe ʻana o nā minerale e like me ka hao a me ka zinc. ʻO ka hoʻoulu ʻana, ka ulu ʻana, a me ka hoʻomoʻa ʻana i nā kīʻaha e haki ai ka nui o lākou.
Alkylresorcinols
ʻO nā alkylresorcinols i loaʻa i ka palaoa palaoa he papa o nā antioxidants me ka nui o nā pono olakino.
nā lignans
ʻO kekahi ʻohana o nā antioxidants i loaʻa i ka palaoa palaoa. Hōʻike ʻia nā hoʻokolohua hoʻāʻo e hiki ke kōkua ʻo lignan i ka pale ʻana i ka maʻi maʻi ʻaʻai.
ʻO ka hua palaoa agglutinin
He hua palaoa lectin(protein) a loaʻa i kekahi mau hopena maikaʻi ʻole i ke olakino. Eia nō naʻe, hoʻopau ʻia nā lectins e ka wela a ʻaʻole ikaika i nā huahana palaoa i kālua ʻia.
Lutein
He carotenoid antioxidant kuleana no ke kala o ka palaoa durum melemele. ʻO nā meaʻai nui i ka lutein e hoʻomaikaʻi i ke olakino maka.
Nā Pōmaikaʻi o ka ʻai ʻana i ka Palaoa
ʻO ka palaoa keʻokeʻo hoʻomaʻemaʻe ʻAʻohe ona hiʻohiʻona pono.
Ma ka ʻaoʻao ʻē aʻe, ʻo ka ʻai ʻana i ka palaoa palaoa holoʻokoʻa e lawe mai i nā pono olakino he nui i ka poʻe hiki ke ʻae iā ia, ʻoi aku hoʻi i ka wā e pani ai i ka palaoa keʻokeʻo.
ola kino
palaoa palaoa piha, waiwai i ka fiber, ka hapa nui ʻaʻole hiki ke hoʻoheheʻe ʻia, i hoʻopaʻa ʻia i ka bran.
Hōʻike nā haʻawina e hana nā ʻāpana bran palaoa i prebiotics a hānai i nā hua bacteria maikaʻi i ka ʻōpū.
Ua hōʻike ʻia kahi noiʻi hiki i ka bran ke hoʻemi i ka hopena o ka constipation i nā keiki.
Eia nō naʻe, ma muli o ke kumu kumu o ka constipation, ʻaʻole maikaʻi ka ʻai ʻana i nā kīʻaha piha.
Ka pale ʻana i ka maʻi maʻi ʻaʻai
'O ka ma'i 'a'ai ma'amau ka 'ano ma'i 'a'ai ma'amau i loko o ka 'ai 'ai. Ua hōʻike ʻia nā haʻawina nānā ʻana i ka ʻai ʻana i nā kīʻaha holoʻokoʻa (me ka palaoa holoʻokoʻa) e hōʻemi i ka pilikia o ka maʻi maʻi ʻaʻai.
Manaʻo kekahi noiʻi ʻike e hiki i ka poʻe e ʻai i ka fiber ke hōʻemi i ko lākou pilikia o ka maʻi maʻi colon ma 40% ke hoʻohālikelike ʻia me ka poʻe e ʻai ana i ka fiber haʻahaʻa.
Kāohi i ka momona
PalaoaUa ʻike ʻia e hoʻomalu i ka momona, ʻoi aku ka ikaika o kēia pōmaikaʻi i nā wahine ma mua o nā kāne. ʻO ka ʻai mau ʻana i nā huahana palaoa holoʻokoʻa hiki ke hāʻawi i ke kaumaha nui i nā poʻe maʻi obesity.
Ke hana ʻole ka metabolism o ko mākou kino i kahi pae maikaʻi loa, hiki iā ia ke alakaʻi i nā maʻi metabolic like ʻole. ʻO kekahi o nā mea maʻamau ʻo ia ka triglycerides kiʻekiʻe, ka momona visceral (e alakaʻi ana i kahi kino pear), ke koko kiʻekiʻe, a me nā pae haʻahaʻa HDL cholesterol.
Hiki i kēia mau mea ke hoʻopilikia i nā kānaka no ka maʻi cardiovascular. ʻO ia ke kumu i ʻōlelo ai ka hapa nui o nā kauka e ʻai i ka palaoa holoʻokoʻa. No ka mea, hoʻomaikaʻi ia i ka hoʻoheheʻe holoʻokoʻa, he mea pono no ka metabolism, no laila e pale ai i kēia mau pilikia mai ka wā mua.
Kāohi i ka maʻi diabetes type 2
ʻO ka maʻi maʻi type 2 he maʻi maʻi maʻi a hiki ke pilikia loa inā ʻaʻole mālama pono ʻia, akā he maʻi hiki ke hoʻihoʻi ʻia ke nānā nui ke kanaka i kāna ʻai.
ʻO kekahi o nā meaʻai nui i ka palaoa makanekiumaKāohi. Hoʻopili pololei kēia mineral i ke ʻano o ka hoʻohana ʻana o ke kino i ka insulin a he kumu maʻamau ia no ka ʻoi aku o 300 enzymes e hoʻokuʻu i ka glucose. Pela, mau e hoopau ana i ka palaoaKōkua ia i ka mālama ʻana i ke kō koko a pale ʻole i ka maʻi diabetes type 2.
Hoʻemi i ka ʻeha mau
ʻO ka maʻi maʻamau e pili ana i kekahi mumū e mau ana no kekahi mau mahina. Hiki ke hoʻokumu ʻia e nā kumu he nui, e like me ka pane ʻana i kahi hoʻoulu ʻino a i ʻole ka pilikia me ka ʻōnaehana pale. ʻOiai ʻaʻole ia he pilikia koʻikoʻi loa, hiki iā ia ke alakaʻi i kekahi ʻano o ka maʻi maʻi a me ka maʻi rheumatoid.
ʻO ka mea pōmaikaʻi, ʻo ka mumū mau loa he mea hiki ke hoʻomalu ʻia me nā meaʻai e like me ka palaoa holoʻokoʻa. Loaʻa i ka palaoa ka betaine, ʻaʻole ia e hōʻemi wale i ka mumū akā kōkua pū kekahi i nā maʻi ʻē aʻe e like me ka maʻi Alzheimer, ka emi ʻana o ka naʻau, ka maʻi puʻuwai, ka maʻi diabetes type 2 a me ka osteoporosis.
Kāohi i nā pōhaku ʻōpū
ʻO ka palaoa pihaKōkua i ka pale ʻana i nā gallstones i nā wahine. Hoʻokumu ʻia nā pōhaku ʻōpū ma muli o ka nui o ka huna ʻana o nā waikawa bile. Ma muli o ka fiber insoluble i ka palaoa, hāʻawi ia i kahi hoʻoheheʻe maʻalahi e pono ai ka liʻiliʻi o ka huna ʻana o nā waikawa bile, no laila e pale ai i nā gallstones.
Kāohi i ka maʻi kanesa o ka umauma
He lāʻau anticarcinogenic ʻo Wheat bran i nā wahine a pale i kekahi ʻano o ka maʻi kanesa. Hoʻonui ka palaoa i ka pae o ka estrogen i mea e hoʻomalu mau ai lākou, pēlā maʻi ʻaʻai umaumapale ia.
He mea koʻikoʻi kēia i nā wahine premenopausal i pilikia i ka hoʻomohala ʻana i kēia ʻano maʻi kanesa.
Loaʻa i ka palaoa nā lignans. Noho nā Lignans i nā mea hoʻokipa hormone i loko o ke kino, e kōkua i ka mālama ʻana i nā pae estrogen kiʻekiʻe i ka nānā ʻana, kahi mea nui i ka pale ʻana i ka maʻi maʻi umauma.
Kāohi i ka hānō kamaliʻi
Ke hoʻomau nei ka piʻi ʻana o ka pollution, ʻoi aku ka nui o nā keiki i pilikia i ka hoʻomohala ʻana i ka hānō kamaliʻi. Eia nō naʻe, hiki i ka ʻai ʻana i ka palaoa ke hōʻemi i ka manawa o ka hoʻomohala ʻana i ka hānō kamaliʻi ma kahi o 50%. ʻO kēia no ka mea he waiwai ka palaoa i ka magnesium a me ka huaora E.
Hoʻopau i nā hōʻailona postmenopausal
e hoopau ana i ka palaoaHe mea maikaʻi ia no nā wahine menopausal i pilikia i nā maʻi like ʻole. Kāohi ia i ke koko kiʻekiʻe, ka maʻi cardiovascular a me ka cholesterol kiʻekiʻe ma o ka hoʻolohi ʻana i ka hoʻokumu ʻana o ka plaque i loko o nā kīʻaha koko a me nā aʻa a me ka piʻi ʻana o ka atherosclerosis, kahi e hōʻemi ai i ka hopena o ka hōʻeha puʻuwai a me ka hahau i nā wahine.
Kāohi i ka hōʻeha puʻuwai
ʻO ka ʻai ʻana i nā meaʻai momona i ka fiber, e like me ka palaoa holoʻokoʻa, e hoʻohaʻahaʻa i ke kiʻekiʻe o ke koko i ka poʻe me ka maʻi puʻuwai, kahi e hoʻohaʻahaʻa ai i ka loaʻa ʻana o ka puʻuwai puʻuwai.
Poino o ka Palaoa
maʻi celiac
maʻi celiacHe maʻi maʻi maʻi i hōʻike ʻia e ka hopena kūlohelohe i ka gluten. 0.5-1% o nā kānaka i loaʻa i ka maʻi celiac.
ʻO Gluten, ka ʻohana nui o nā protein i ka palaoa, ua māhele ʻia i ʻelua e like me glutenins a me gliadins, i loaʻa i nā ʻano like ʻole i nā ʻano palaoa āpau. Ua ʻike ʻia ʻo Gliadins ke kumu nui o ka maʻi celiac.
ʻO ka maʻi Celiac ka mea e hōʻino ai i ka ʻōpū liʻiliʻi a me ka hoʻopili ʻana i nā meaʻai. ʻO nā hōʻailona e pili ana i ke kaumaha o ke kaumaha, ka bloating, ke kinoea, ka maʻi paʻa, ka ʻeha o ka ʻōpū, a me ka luhi.
Ua manaʻo ʻia e hiki i ka gluten ke kōkua i nā maʻi lolo e like me ka schizophrenia a me ka epilepsy.
ʻO ka meaʻai gluten-free ka lāʻau lapaʻau i ʻike ʻia no ka maʻi celiac. ʻO ka palaoa ke kumu meaʻai nui o ka gluten, akā hiki ke loaʻa i ka rai, ka bale a me nā meaʻai i hana ʻia.
ʻAʻole hoʻomanawanui ʻo Gluten
ʻOi aku ka nui o ka poʻe e hahai ana i ka meaʻai gluten-free ma mua o ka poʻe me ka maʻi celiac. I kekahi manawa, ʻo ke kumu wale nō ka manaʻoʻiʻo he mea ʻino ka palaoa a me ka gluten i ke olakino. I nā kumu'ē aʻe, hiki i ka palaoa a iʻole ka gluten ke hana i nā hōʻailona maoli e like me ka maʻi celiac.
ʻO kēia kūlana, ka hoʻomanawanui ʻole o ka gluten a i ʻole ka naʻau palaoa non-celiac a ua wehewehe ʻia he hopena ʻino i ka palaoa me ka ʻole o ka autoimmune a i ʻole ka maʻi maʻi.
ʻO nā hōʻailona maʻamau o ka gluten intolerance ʻo ia ka ʻeha o ka ʻōpū, ke poʻo poʻo, ka luhi, ka maʻi maʻi, ka ʻeha hui, ka ʻōpū a me ka eczema. Hōʻike kahi haʻawina i kekahi poʻe, hiki ke hoʻoulu ʻia nā hōʻailona o ka intolerance palaoa e nā mea ʻē aʻe ma mua o ka gluten.
ʻO nā hōʻailona digestive ma muli paha o ka ʻohana o nā fila hiki ke hoʻoheheʻe ʻia i ka palaoa i kapa ʻia ʻo fructans, nona ka papa o ka fiber i kapa ʻia ʻo FODMAPs.
ʻO ka lawe ʻana i ka FODMAP kiʻekiʻe e hōʻeha i ka maʻi irritable bowel syndrome, he mau hōʻailona like me ka maʻi celiac.
ʻO ka maʻi ʻeha o ka ʻōpū (IBS)
irritable bowel syndrome He maʻi maʻamau i hōʻike ʻia e ka ʻeha o ka ʻōpū, ka pehu, ka maʻamau ʻole o ka ʻōpū, ka ʻōpū a me ka paʻa.
ʻOi aku ka maʻamau o kēia ʻano i ka poʻe no ka mea e hoʻoulu ai i kahi ola hopohopo a pilikia pinepine. He mea maʻamau ka naʻau o ka palaoa ma waena o ka poʻe me ka maʻi ʻehaʻeha. ʻO kekahi kumu o kēia, ʻo ia paha ka loaʻa ʻana o nā fiber soluble i ka palaoa i kapa ʻia ʻo fructans, ʻo ia ka FODMAP. ʻO ka meaʻai kiʻekiʻe i FODMAP hiki ke hōʻailona i ka maʻi o ka ʻōpū huhū i nā poʻe hypersensitive.
ʻOiai hiki i ka FODMAP ke hoʻonui i nā hōʻailona o ke ʻano, ʻaʻole lākou i manaʻo ʻia ʻo ia wale nō ke kumu kumu o ka maʻi irritable bowel syndrome. Hōʻike nā haʻawina e pili ana ka maʻi irritable bowel syndrome me ka ʻeha haʻahaʻa i loko o ka ʻāpana digestive. Inā loaʻa iā ʻoe ka maʻi irritable bowel, pono paha ʻoe e kaupalena i kāu ʻai palaoa.
Ma ka hopena;
ʻO ka palaoa kekahi o nā meaʻai maʻamau o ka honua. ʻO ia kekahi o nā meaʻai hoʻopaʻapaʻa loa. Nui ka poʻe i ka gluten intolerant a hoʻopau loa i ka palaoa mai kā lākou meaʻai.
ʻO ka ʻai ʻana i ka palaoa piha i ka fiber he meaʻai maikaʻi ia no ka poʻe e ʻae maikaʻi. Hiki iā ia ke hoʻomaikaʻi i ke olakino digestive a kōkua i ka pale ʻana i ka maʻi kanesa colon.
