Nā Pōmaikaʻi o ka Berena Rye, nā pōʻino, ka waiwai ʻai a me ka hana ʻana

Palaoa RyeHe ʻeleʻele kona kala a ʻoi aku ka ikaika ma mua o ka palaoa palaoa keʻokeʻo. 

Loaʻa iā ia kekahi mau pono olakino e pili ana, me ka mālama ʻana i ke kō koko, ke olakino naʻau, a me ke olakino digestive. 

ʻOi aku ka liʻiliʻi o ka gluten i ka palaoa Rye ma mua o ka palaoa palaoa, no laila ʻoi aku ka paʻa o ka berena a ʻaʻole piʻi e like me ka palaoa maʻamau. 

Eia nō naʻe, ʻoiai aia nō i loko o ka gluten, maʻi celiac ai ole ia, ka ʻike gluten ʻAʻole kūpono i nā poʻe me

Ma ka ʻatikala "He mea ino anei ka berena rai, he ola kino, heaha ka pono?" "pōmaikaʻi a me nā pōʻino o ka berena rai", "nā mea ʻai berena rai", "waiwai kaʻa rai a me ka waiwai protein", "pono ​​a me nā waiwai o ka berena rai"e hāʻawi ʻia ka ʻike.

Ka Waiwai o ka Berena Rye

He berena waiwai nui ia a loaʻa iā ia kahi ʻano meaʻai maikaʻi. Ma ka awelika, 1 ʻāpana (32 grams) ʻai ka palaoa rai penei: 

Kalori: 83

Pūmua: 2.7 gram

Kāpena: 15.5 grams

Ka momona: 1,1 grams

ʻO ka fiber: 1.9 grams

Selenium: 18% o ka waiwai o kēlā me kēia lā (DV)

Thiamine: 11.6% o ka DV

Manganese: 11.5% o ka DV

Riboflavin: 8.2% o ka DV

Niacin: 7.6% o ka DV

Huaola B6: 7.5% o ka DV

Ke keleawe: 6,6% o DV

Hao: 5% o ka DV

Folate: 8.8% o ka DV 

Also wahi liʻiliʻi kiniki, ʻakika pantothenic, phosphorus, makanekiumaaia ka calcium a me nā micronutrients ʻē aʻe.

Hoʻohālikelike ʻia me nā berena maʻamau e like me ka palaoa keʻokeʻo a me ka palaoa piha. palaoa rai ʻoi aku ka nui o ka fiber a hāʻawi i nā micronutrients ʻoi aku ka nui o nā huaora B.

Haʻawina berena rai maemaeUa hōʻike ʻia ʻoi aku ka hoʻopiha piha ʻana o ka laiki a pili i ke kiʻekiʻe o ke kō koko ma mua o ka berena keʻokeʻo a me ka palaoa.

He aha nā pōmaikaʻi o ka Berena Rye?

Kumu waiwai o ka fiber

ʻO nā meaʻai momona i ka fiber ke kōkua i ka hoʻoemi ʻana a hoʻohaʻahaʻa i ka cholesterol. Palaoa RyeHe kiʻekiʻe kona maʻiʻo fiber a ʻoi aku ke kiʻekiʻe o ka berena ma ka palaoa. 

Palaoa RyeKākoʻo ka fiber i loko o ka ʻai ʻana a hoʻolāʻihi ʻoe i ka piha ma hope o ka ʻai ʻana. 

ʻO ka hoʻohui ʻana a me ka nui o ka fiber meaʻai i loko o ka rai he mea maikaʻi ia i ka mālama ʻana i ka poʻe me ka constipation a i ʻole ke keʻakeʻa ʻana o ka ʻōpū. Hiki iā ia ke hōʻemi i ke kinoea nui a hoʻemi i ka ʻūhā, hoʻomaha i ka ʻeha o ka ʻōpū, a pale pū i nā maʻi olakino koʻikoʻi e like me ka gallstones, nā ʻeha, a me ka maʻi maʻi ʻaʻai.

Pono no ke ola kino

ʻAi ʻana i ka berena raihoʻohaʻahaʻa i nā kumu pilikia o ka maʻi puʻuwai. 

ʻO kēia ma muli o ke kiʻekiʻe o ka fiber soluble i loko o ka berena, hana kēia ʻano fiber i mea like me ka gel i loko o ka digestive tract, e kōkua ana e wehe i ka bile waiwai nui o ka cholesterol mai ke koko a me ke kino.

Ua ʻike nā haʻawina ʻo ka loaʻa ʻana o ka fiber soluble maʻamau e hōʻemi i ka 4-5% o ka huina a me ka LDL (ʻino) cholesterol i loko o 10 mau pule. 

Hāʻawi i ka mālama koko koko

He mea koʻikoʻi ka mālama ʻana i ke kō koko no ka poʻe me ka maʻi maʻi type 2 a me ka poʻe ʻaʻole hiki ke hana i ka nui o ka insulin.

Palaoa RyeLoaʻa iā ia kekahi mau waiwai e hiki ke kōkua i ka mālama ʻana i ke kō koko.

ʻO ka mea mua, he waiwai ia i ka fiber soluble, e kōkua ana i ka hoʻolohi ʻana i ka ʻai ʻana a me ka absorption o nā carbohydrates a me ke kō ma o ka digestive tract, ka hopena i ka piʻi ʻana o ke kō koko koko. 

Palaoa RyeLoaʻa iā ia nā pūhui phenolic e like me ka ferulic acid a me ka waika caffeic e hiki ke hoʻolohi i ka hoʻokuʻu ʻana o ke kō a me ka insulin i loko o ke kahe koko a kōkua pū i ka hoʻomalu ʻana i ke kō koko.

Pono no ke ola kino

Palaoa RyeHe mea maikaʻi no ka ʻai ʻana. 

He kumu maikaʻi ia o ka fiber, hiki ke kōkua i ka mālama mau ʻana i ka ʻōpū. Hoʻopili ka fiber soluble i ka wai, kōkua i ka palupalu i waho, e maʻalahi ke hele. 

Ua piha

Nui nā haʻawina, palaoa raiUa hōʻike ʻia e kōkua iā ʻoe e ʻoluʻolu no ka lōʻihi. ʻO kēia no ka mea he kiʻekiʻe i ka fiber soluble, hiki iā ʻoe ke hoʻomau i ka māʻona no ka lōʻihi. 

Hoʻemi i ka lawe ʻana i ka gluten

Palaoa RyeLoaʻa ka liʻiliʻi o ka gluten ma mua o ka berena keʻokeʻo. Maikaʻi no ka poʻe me ka naʻau haʻahaʻa.

Paipai i ka hānō

Ua hōʻike ʻia kahi noiʻi hou he mea koʻikoʻi ka meaʻai i ka ulu ʻana o ka hānō i nā keiki.

Palaoa RyeUa ʻike ʻia he hopena maikaʻi i nā pilikia olakino e like me ka hānō. ʻOi aku ka liʻiliʻi o nā keiki e ʻai ana i ka rai i ka maʻi hānō.

Kāohi i nā pōhaku ʻōpū

ʻO nā meaʻai nui i ka fiber ke kōkua i ka pale ʻana i nā pōhaku ʻōpū. 

Palaoa RyeʻO ka fiber i loko o ia mea ke kōkua i ka pale ʻana i kēia pilikia olakino i ka poʻe maʻamau i ka ʻāʻī. Loaʻa iā ia kekahi mau mea e kōkua i ka hoʻohaʻahaʻa i ka wai bile, ʻo ia ke kumu o ka gallstones.

Hoʻonui i ka metabolism

Palaoa Rye Kōkua i ka wikiwiki o ka metabolism. Aia i loko o ka fiber kekahi mau waiwai e kōkua i ke kino e hoʻohana i ka ikehu keu a pau i hiki ke hoʻololi ʻia i momona. He kōkua nō hoʻi kēia i ka pohō kaumaha.

E hakakā ana i ka maʻi diabetes

He haʻahaʻa haʻahaʻa glycemic index ʻo Rye a hana i ka liʻiliʻi o ka glucose i loko o ka fiber. Kōkua ia i ka pale ʻana i ka loli o ka insulin i ka maʻi maʻi. Hoʻohālikelike ia i nā pae kōpaʻa koko, pale i nā maʻi maʻi. 

Kōkua ʻo Rye e mālama i ke olakino digestive. ʻO ka fiber i loko o ia mea he prebiotic, kahi e hoʻomaha ai i ka constipation. Hoʻomaha i ka ʻōpū o ka ʻōpū a me ka ʻeha. He kōkua nō hoʻi i ka mālama ʻana i nā maʻi ʻeha.

Mālama i ke olakino iwi

Loaʻa i ka Rye ka nui o ka calcium a me ka magnesium. ʻO nā iwi kahi hale kūʻai o ka calcium. Mālama ʻo ia i ka 99 pakeneka o ka calcium i loko o ke kino a hāʻawi iā ia i ke kahe koko ke pono. Kōkua maikaʻi ka calcium, manganese a me ka magnesium i ke kūkulu ʻana i nā iwi ikaika a me nā niho.

Mālama i ke koko

Ua ʻike ʻia ʻo Rye ma ke ʻano he huaʻai puʻuwai. Pono nā kānaka me ke koko kiʻekiʻe e ʻai mau i kēia. ʻO ka nui o nā ʻano like ʻole e like me ka huaora, ka fiber a me ka mineral ka hopena maikaʻi i ke kino.

Hiki ke ho'ēmi i ka mumū

Hoʻokahi haʻawina kanaka i hoʻopili i ka ʻai ʻana i ka berena rai i nā hōʻailona haʻahaʻa o ka mumū, e like me ka interleukin 1 beta (IL-1β) a me ka interleukin 6 (IL-6).

Hiki ke pale aku i kekahi ʻano maʻi kanesa

Ma nā haʻawina kanaka a me ka ho'āʻo paipu, ʻai i ka berena raiUa pili ʻia me ka hōʻemi ʻia o ka nui o nā maʻi maʻi maʻi, e like me ka prostate, colorectal, a me nā maʻi maʻi umauma.

He aha nā pōʻino o ka berena Rye?

Palaoa Rye he olakino maʻamau, akā aia kekahi mau hemahema, e like me:

Loaʻa nā antinutrients

Palaoa Rye, ʻoi aku ka māmā o nā ʻano like ʻole, hiki ke hoʻopilikia i ka lawe ʻana o nā minerale e like me ka hao a me ka zinc mai ka ʻai hoʻokahi. antinutrient loaʻa ka phytic acid.

Hiki ke hoʻoulu ʻia

He waiwai ʻo Rye i ka fiber a me ka gluten, hiki ke hoʻoulu i ka bloating i ka poʻe i maʻa i kēia mau pūhui.

ʻAʻole kūpono i ka meaʻai gluten-free

Palaoa Rye loaʻa i ka gluten, kahi i kūpono ʻole ai i ka poʻe ma ka ʻai ʻole gluten, e like me ka poʻe me ka maʻi celiac.

Pehea e hana ai i ka berena Rye

Me nā mea ʻai liʻiliʻi wale nō ma ka home berena rai hou hiki ke hana.

Ka hana ʻana i ka berena rai māmā Hoʻohana ʻia kēia mau mea a me nā ʻāpana no:

• 1,5 teaspoon ka hū maloʻo koke
• 1,5 mau aniani (375 ml) o ka wai mahana
• 1 paʻakai ka paʻakai
• 1,5 kīʻaha (200 grams) o ka palaoa rye
• 1,5 kīʻaha (200 grams) palaoa palaoa
• 1 teaspoon kumulāʻau cumin (koho)

Pehea la ia?

- E hoʻohui i ka hū, ka paʻakai, ka palaoa rai, ka palaoa palaoa a me ka wai i loko o ke pola. palaoa rai He maloʻo maikaʻi, no laila hiki iā ʻoe ke hoʻohui i ka wai inā he maloʻo loa ka palaoa. Kāwili a maʻemaʻe.

– E kau i ka paila palaoa ma luna o kahi pa'i hamo māmā, e uhi me ke ki'i pa'i a ho'oku'u i ka paila palaoa a palua ka nui. He 1-2 hola kēia.

- Wehe i ka paila palaoa mai loko mai o ka pā a ʻōwili i loko o ka popo oval maʻemaʻe. Inā makemake ʻoe e hoʻohui i nā hua cumin, e hoʻohui iā lākou i kēia kaʻina.

- E hoʻihoʻi i ka palaoa ma luna o kahi pā momona māmā, uhi ʻia me ke kiʻi ʻoniʻoni a hoʻokuʻu i luna a palua hou, ʻo ia ka 1-2 mau hola.

- E hoʻomoʻa mua i ka umu a 220 ° C. Wehe i ka berena, hana i kekahi mau ʻoki ākea me ka pahi, a laila kalua no 30 mau minuke a pōʻeleʻele. Wehe i ka berena a waiho ia no 20 mau minuke ma mua o ka lawelawe ʻana. 

Ma ka hopena;

Palaoa RyeHe koho maikaʻi loa ia i ka berena keʻokeʻo maʻamau a me ka palaoa. Eia nō naʻe, hiki iā ia ke hoʻoulu i ka bloating i ka poʻe naʻaupō. 

Loaʻa ka nui o nā fiber a me nā meaʻai, ʻoi aku ka nui o nā huaora B. Kōkua ia i ka lilo ʻana o ke kaumaha, hāʻawi i ka mālama ʻana i ke kō koko, pono no ka naʻau a me ke olakino digestive.