Palaoa palaoaʻo ia kekahi o nā papa ʻekolu o ka hua palaoa.
i wehe ʻia i ka wā o ka wili ʻana a loiloi ʻia ma ke ʻano he huahana. palaoa palaoa, ʻaʻole hiki ke hoʻohana ʻia no kekahi poʻe.
Eia nō naʻe, waiwai nui ia i nā mea kanu a me nā minerala a he kumu maikaʻi loa ia o ka fiber.
ʻO ka ʻoiaʻiʻo, maikaʻi loa kāna ʻano meaʻai no ke olakino kanaka a hiki ke hōʻemi i ka pilikia o kekahi mau maʻi maʻi.
He aha ka Bran Wheat?
ʻEkolu mau ʻāpana o ka hua palaoa: ka bran, endosperm a me ka germ.
ʻO ka bran ka papa waho paʻa o ka hua palaoa i hoʻopaʻa paʻa ʻia me nā ʻano meaʻai like ʻole a me nā fiber.
I ka wā o ka wili palaoa, hoʻoneʻe ʻia ka bran mai ka hua palaoa a lilo i mea hoʻohua.
Palaoa palaoa He ʻono kona. Hoʻohana ʻia ia e hoʻohui i ke ʻano i ka berena, nā keke a me nā meaʻai i kālua ʻia.
Ka Waiwai o ka Palaoa Bran
Palaoa palaoa Ua piha i nā meaʻai he nui. Hāʻawi ka hapalua kīʻaha (29-gram) i:
Kalori: 63
Ka momona: 1.3 grams
Ka momona momona: 0.2 grams
Pūmua: 4.5 gram
ʻO nā kalapona: 18.5 grams
ʻO ka fiber meaʻai: 12.5 grams
Tiamina: 0.15 mg
Riboflavin: 0.15mg
Niacin: 4mg
Huaʻai B6: 0.4mg
Potauma: 343
Ka hao: 3.05 mg
Magnesium: 177mg
ʻO ka Phosphorus: 294 mg
Palaoa palaoaaia ka nui o ka zinc a me ke keleawe. Kahi mea hou aʻe, seleniumHāʻawi ia ma mua o ka hapalua o ka waiwai o kēlā me kēia lā o ka palaoa a ʻoi aku ma mua o ka pono o ka manganese i kēlā me kēia lā.
Palaoa palaoa Ma waho aʻe o kona momona momona, he haʻahaʻa hoʻi ia i nā calorie. ʻO ka hapalua kīʻaha (29 grams) he 63 calories wale nō, he waiwai liʻiliʻi ia e noʻonoʻo ana i nā meaʻai i loko.
ʻO ka mea ʻē aʻe, ʻo ka hapalua kīʻaha (29 grams) aia ma kahi o 5 grams o ka protein, me ka momona holoʻokoʻa, ka momona momona, a me ka cholesterol, no laila he kumu maikaʻi ia o ka protein mai nā mea kanu.
Malia paha, palaoa palaoaʻO kāna hiʻohiʻona maikaʻi loa ʻo kona ʻano fiber. ½ kīʻaha (29 grams) palaoa palaoaHāʻawi ia ma kahi o 99 grams o ka fiber dietary, ʻo ia ka 13% o ka DV.
He aha nā pōmaikaʻi o ka Bran Wheat?
Pono no ke ola kino
Palaoa palaoahāʻawi i nā pono he nui no ka ʻai ʻana.
He kumu paʻa kēia o ka fiber hiki ʻole ke hoʻoheheʻe ʻia, e hoʻohui i ka nui i ka stool a me ka wikiwiki o ka neʻe ʻana o ka pahu ma o ke kolonā.
ʻO ia hoʻi, palaoa palaoa ʻO ka fiber insoluble i loko o ia mea e kōkua i ka hoʻomaha a pale i ka constipation a mālama mau i ka neʻe ʻana o ka ʻōpū.
Eia kekahi, noiʻi palaoa palaoaUa hōʻike ʻia e hōʻemi i nā hōʻailona digestive e like me ka bloating a me ka hōʻoluʻolu, ʻoi aku ka maikaʻi ma mua o nā ʻano ʻano o ka fiber insoluble e like me ka oats a me kekahi mau huaʻai a me nā mea kanu.
Palaoa palaoa He mau fibers non-digestible nō hoʻi lākou e hana nei ma ke ʻano he kumu o nā meaʻai no ka bacteria ʻōpū olakino, e hoʻonui ana i nā helu e kākoʻo ana i ke olakino ʻōpū. prebiotics He waiwai no hoi ma ke ano o
Hiki ke kōkua i ka pale ʻana i kekahi ʻano maʻi kanesa
Palaoa palaoaʻO kekahi pōmaikaʻi olakino ʻo ia kona kuleana i ka pale ʻana i kekahi mau ʻano o ka maʻi kanesa, ʻo ia ka maʻi maʻi ʻaʻai - ke kolu o ka maʻi maʻi maʻamau maʻamau o ka honua.
Nui nā haʻawina i nā kānaka a me nā ʻiole palaoa palaoa ua hoʻopili ʻia ka ʻai ʻana me ka hōʻemi ʻia o ka pilikia o ka maʻi maʻi ʻaʻai.
Kekahi, palaoa palaoa, ka ulu ʻana o ka maʻi maʻi ma nā ʻōpū o ke kanaka, oat bran ʻoi aʻe ma mua o nā kumu kīʻaha kiʻekiʻe-fiber e like me
Palaoa palaoaʻO ka hopena o ka lactose ma luna o ka maʻi maʻi ʻaʻai koko ma muli paha o kona kiʻekiʻe o ka fiber, no ka mea, ua hōʻike ʻia nā haʻawina he nui e pili ana ka meaʻai fiber kiʻekiʻe me ka hōʻemi ʻana o ka maʻi kanesa colon.
Palaoa palaoaʻAʻole paha ʻo ka fiber wale nō ke kumu e hoʻemi ai i ka pilikia.
ʻO nā mea ʻē aʻe o ka palaoa palaoa - e like me ka phytochemical lignans a me nā antioxidants kūlohelohe e like me ka phytic acid - hiki ke pāʻani i kahi kuleana.
Palaoa palaoa Ua hōʻike ʻia ka hoʻohana ʻana i ka hoʻonui nui ʻana i ka hana ʻana o nā mea momona momona pōkole (SCFA) i ka hoʻāʻo ʻana a me nā haʻawina holoholona.
Hoʻokumu ʻia nā SCFA e nā maʻi bacteria o ka ʻōpū olakino a he kumu waiwai nui ia no nā cell colon.
ʻOiai ʻaʻole i hoʻomaopopo piha ʻia ke ʻano hana, hōʻike nā haʻawina laboratory e kōkua nā SCFA i ka pale ʻana i ka ulu ʻana o ka maʻi maʻi a alakaʻi i ka make ʻana o nā maʻi maʻi maʻi i loko o ke kolonā.
ʻO ka palaoa palaoa, ʻakika phytic a he hana hoʻomalu i ka ulu ʻana o ka maʻi maʻi umauma ma muli o kona ʻano lignan.
Ua kāohi kēia mau antioxidants i ka ulu ʻana o ka maʻi maʻi umauma i ka hoʻāʻo ʻana a me nā haʻawina holoholona.
Kahi mea hou aʻe, palaoa palaoaHiki nō hoʻi i ka fiber ke kōkua i ka hōʻemi ʻana i ka maʻi kanesa o ka umauma.
Ua hōʻike nā haʻawina e hiki i ka fiber ke hoʻonui i ka nui o ka estrogen i hoʻokuʻu ʻia e ke kino ma ke kāohi ʻana i ka absorption o ka estrogen i loko o ka ʻōpū, ka hopena i ka emi ʻana o ka pae o ka estrogen.
Hiki ke hoʻemi ʻia kēia hoʻemi ʻana o ka estrogen kaʻapuni me ka hōʻemi ʻana o ka maʻi kanesa o ka umauma.
Pōmaikaʻi no ka puʻuwai
Ua hoʻopili kekahi mau haʻawina nānā i nā meaʻai fiber kiʻekiʻe me ka hōʻemi ʻana o ka maʻi puʻuwai.
Ma kahi noiʻi hou, i kēlā me kēia lā ma kahi o ʻekolu pule palaoa palaoa Ua hōʻike ka poʻe i ʻai i ka cereal i kahi hōʻemi nui o ka cholesterol holoʻokoʻa. Eia kekahi, ʻaʻohe hōʻemi o ka "maikaʻi" HDL cholesterol.
Hōʻike pū kekahi noiʻi ʻo ka meaʻai kiʻekiʻe i ka fiber dietary hiki ke hoʻohaʻahaʻa iki i ke koko triglycerides.
triglyceridesʻo ia nā ʻano momona i loaʻa i loko o ke koko e pili ana i ka nui o ka maʻi puʻuwai.
No laila, i kēlā me kēia lā palaoa palaoa ʻO ka ʻai ʻana i ka fiber e kōkua i ka pale ʻana i ka maʻi puʻuwai ma o ka hoʻonui ʻana i ka ʻai fiber.
Kōkua ka palaoa palaoa e lilo i ke kaumaha
Palaoa palaoa a ʻo ka ʻai ʻana i nā meaʻai kiʻekiʻe i ka fiber e ʻoluʻolu iā ʻoe. Kōkua kēia i ka mālama ʻana i ke kaumaha.
Ua hōʻike ʻia kahi loiloi ma ke Keʻena ʻEpekema Meaʻai a me Nutrition ma ke Kulanui o Minnesota "ʻo ka hoʻonui ʻana i ka ʻai ʻana i ka fiber meaʻai i loko o ke ola holoʻokoʻa he hana koʻikoʻi ia i ka pale ʻana i ka maʻi obesity i nā ʻāina hoʻomohala."
He aha nā pōʻino o ka Bran Wheat?
Palaoa palaoaʻOiai ʻo ia ka meaʻai momona me ka nui o nā pono olakino, loaʻa paha kekahi mau waiwai maikaʻi ʻole.
Loaʻa i ka gluten
ʻO Gluten kahi ʻohana o nā protein i loaʻa i kekahi mau kīʻaha, me ka palaoa.
Hiki i ka hapa nui o ka poʻe ke ʻai i ka gluten me ka ʻole o nā hopena ʻino. Eia naʻe, paʻakikī kekahi poʻe i ka ʻae ʻana i kēia ʻano protein.
maʻi celiache maʻi autoimmune kahi i kuhi hewa ʻole ai ke kino i ka gluten ma ke ʻano he kino ʻē, e hōʻike ana i nā hōʻailona digestive e like me ka ʻeha o ka ʻōpū a me ka maʻi maʻi.
Hiki i ka ʻai ʻana o Gluten ke hōʻino i ka uhi o ka ʻōpū a me ka ʻōpū liʻiliʻi i nā poʻe me ka maʻi celiac.
ʻIke kekahi poʻe i ka ʻeha ʻana ma hope o ka ʻai ʻana i ka gluten, ʻo ia ke kumu i loaʻa ai lākou i ka non-celiac gluten sensitivity.
No laila, ʻo ka poʻe me ka maʻi celiac a me ka naʻau gluten, palaoa palaoa E hōʻalo i nā kīʻaha me ka gluten, me ka gluten.
Loaʻa nā fructans
ʻO Fructans kekahi ʻano oligosaccharide, ʻo ia hoʻi he kaʻapona i loaʻa i ke kaulahao o nā molekole fructose, a ma ka hope he mole glucose. ʻAʻole ʻeli ʻia kēia kaulahao kalapona i loko o ke kolonā.
Hiki i kēia kaʻina hana fermentation ke hoʻoulu i ke kinoea a me nā hopena ʻaoʻao ʻē aʻe e like me ka ʻeha o ka ʻōpū a i ʻole ka maʻi maʻi, ʻoi loa i ka poʻe me ka irritable bowel syndrome (IBS).
ʻO ka mea pōʻino, ʻoi aku ka nui o nā huaʻai, e like me ka palaoa, i nā fructans. inā ʻeha ʻoe i ka IBS a i ʻike ʻia ka intolerance fructan palaoa palaoaPono ʻoe e pale.
ʻAʻakika Phytic
ʻakika phytiche meaʻai i loaʻa i loko o nā hua kanu a pau, me nā hua palaoa holoʻokoʻa. ʻOi loa aku palaoa palaoake kau nei ma ka.
Hiki i ka phytic acid ke hoʻopilikia i ka absorption o kekahi mau mineral e like me ka zinc, magnesium, calcium a me ka hao.
No laila, hiki ke hoʻemi ʻia ka ʻai ʻana o kēia mau minerala ke ʻai ʻia me kahi meaʻai kiʻekiʻe i ka phytic acid, e like me ka palaoa palaoa. No kēia kumu, kapa ʻia ka phytic acid i kekahi manawa he antinutrient.
No ka hapa nui o ka poʻe ma ka ʻai kaulike, ʻaʻole hoʻoweliweli ka waika phytic.
Palaoa Palaoa a me Wheat Germ
ʻOiai ʻo ka hua palaoa ka embryo o ka palaoa. palaoa palaoaʻO ia ka ʻiʻo waho i wehe ʻia i ka wā e hana ai i ka palaoa palaoa.
Hāʻawi ʻo Wheat germ i ka nui o nā huaora a me nā minela, me ka manganese, thiamine, selenium, phosphorus a me ka zinc.
Eia kekahi, ʻo kēlā me kēia lawelawe 30-gram he 3.7 grams o ka fiber meaʻai. ʻOiai he nui maikaʻi kēia o ka fiber e hiki ke kōkua i ke kākoʻo ʻana i ka ʻai a me ka maʻamau, palaoa palaoaʻEkolu paha ka liʻiliʻi ma mua o ka nui i loaʻa ma
meaʻai palaoa palaoa i ka hoʻohālikelike ʻana i ka huapalaoa me ka huapalaoa, ua like loa nā mea ʻelua akā i ka wā e pili ana i ka maʻi fiber palaoa palaoa lanakila.
Palaoa Palaoa a me Oat Bran
oat branʻo ia ka papa waho o ka ʻoat. calorie palaoa palaoaʻOi aku ka nui o ka protein, akā ʻoi aku ka kiʻekiʻe o ka protein.
Palaoa palaoaLoaʻa i ka fiber insoluble ʻaʻole hiki ke hoʻoheheʻe ʻia e ke kino a kōkua i ka hoʻoikaika mau.
Ma ka ʻaoʻao ʻē aʻe, loaʻa i ka oat bran ka fiber soluble, kahi i hana ai i kahi mea paʻa e like me ka gel e hoʻopaʻa ai i ka cholesterol i loko o ka digestive tract a hoʻokuʻu iā ia i waho o ke kino ma o ka waihona.
I ka wā e pili ana i nā micronutrients, hāʻawi ka palaoa a me ka oat bran i ka nui o nā huaora B, me ka thiamine, riboflavin a me ka huaʻa B6.
Hiki i nā huaora B ke hoʻonui i ka ikehu, ka nānā a me ka ikaika holoʻokoʻa. ʻO nā kumu maikaʻi ʻelua o ka magnesium, phosphorus, zinc a me ka hao.
Ma ka hopena;
Palaoa palaoa He meaʻai nui ia a he kumu maikaʻi o ka fiber.
He mea maikaʻi ia no ka ʻai ʻana a me ke olakino o ka naʻau, a hiki ke hōʻemi i ka pilikia o ka umauma a me ka maʻi maʻi ʻaʻai.
Eia nō naʻe, ʻaʻole kūpono ia no ka poʻe me ka gluten a i ʻole fructan intolerances, a hiki i kona ʻano phytic acid ke hoʻopilikia i ka absorption o kekahi mau mineral.
