palaoa ʻaina kakahiakaNā meaʻai maʻalahi e hoʻomākaukau. Ua ʻōlelo ʻia he nui nā pōmaikaʻi olakino.
ʻOiaʻiʻo He maikaʻi anei ka palaoa ʻaina kakahiaka?? Ma keia kikokikona "He aha ka cereal", "he mea ʻino ka cereal" e kūkākūkā ʻia nā kumuhana.
He aha ka ʻaina kakahiaka?
ʻO kēia mau meaʻai, Hana ʻia ia mai nā kīʻaha i hana ʻia a hoʻonui pinepine ʻia me nā huaora a me nā minela. ʻAi ʻia me ka waiū, yogurt, hua a i ʻole nati.
Nā ʻano ʻano kīʻaha kakahiaka he nui loa. Akā ma ka laulā, ua like ke kūkulu ʻana o ka hapa nui o lākou.
Pehea e hana ʻia ai ka palaoa ʻaina kakahiaka?
Kaʻina hana
Hoʻopili ʻia ka palaoa i palaoa maikaʻi a moʻa.
Hoʻohuihui
A laila hui pū ʻia ka palaoa me nā mea e like me ke kō, ka koko a me ka wai.
ʻEemiʻi ʻana
Hana ʻia ka hapa nui o kēia mau meaʻai ma o ka extrusion, kahi kaʻina hana wela kiʻekiʻe e hoʻohana ai i ka mīkini e hoʻohua i ka palaoa.
ka maloʻoʻana
A laila, maloʻo nā cereals.
Ke hoʻokumu nei
ʻO ka hope, i ka cereals; hāʻawi ʻia nā ʻano like me ka pōpō, ka hōkū, ke apo a i ʻole ka ʻāpana ʻāpana.
Ua uhi ʻia kekahi mau cereals i ke kokoleka no ka mea ua ʻāwili a pehu paha lākou i ka wā e hana ai.
- Nā ʻōpala; Hana ʻia ia ma ka hana ʻana i ka palaoa a loaʻa ka paʻakai, ke kō, ka malt a me nā mea ʻē aʻe i hoʻohui ʻia. Hoʻohui pinepine ʻia kēia me nā huaora a me nā minela.
– ʻO ka palaoa māwae; Hana ʻia ia ma ka hoʻohui ʻana i ka ea paʻa i nā ʻano kīʻaha like ʻole. ʻOi aku ka maʻalahi o kēia mau cereals ma mua o nā mea ʻē aʻe.
- ʻO ka palaoa palaoa piha i ka fiber; he mau cereals i hanaia mai ka palaoa piha.
- ʻano muesli; cereals like oats, puffed raiki, kulina, palaoa; Aia i loko o ka hui ʻana o nā nati e like me nā ʻalemona, nā walnuts, nā hazelnuts a me nā hua maloʻo e like me nā hua waina, nā ʻāpala, ka maiʻa a me nā niu.
– paakai; Hoʻomoʻa ʻia ka oatmeal akā hiki ke loaʻa nā mea ʻē aʻe.
ʻO ka pōʻino o ka palaoa ʻaina kakahiaka He aha lākou?
Kiʻekiʻe i loko o ke kō a me nā ʻakika i hoʻomaʻemaʻe ʻia
ʻO ke kō i hoʻohui ʻia kekahi o nā mea ʻino loa i ka meaʻai hou. He nui na ma'i mau.
ʻO ka hapa nui o ke kō a mākou e ʻai ai mai nā meaʻai i hana ʻia a palaoa ʻaina kakahiaka ʻO ia kekahi o nā meaʻai kaulana loa.
ʻO ka hoʻomaka ʻana i ka lā me kahi cereal kiʻekiʻe e hoʻonui i ke kō koko a me nā pae insulin. Ma hope o kekahi mau hola, hiki i ke kō koko ke hoʻohaʻahaʻa i waho a makemake paha ke kino i ka ʻai kalaka kiʻekiʻe - hiki ke hana i kahi pōʻai ʻai binge.
ʻO ka hoʻohana nui ʻana i ke kō e hoʻonui i ka pilikia o ka maʻi diabetes type 2, ka maʻi puʻuwai a me ka maʻi kanesa.
Pōmaikaʻi ʻai ʻai kakahiaka
Kūʻai ʻia lākou ma ke ʻano he olakino. "Ka momona momona" a me ka "palaoa holoʻokoʻa" a i ʻole ka "momona haʻahaʻa"kōʻai ʻai ʻaina kakahiaka ʻoleAia nā koi olakino e like me ”.
Eia nō naʻe, ʻo ka palaoa a me ke kō i hoʻomaʻemaʻe ʻia ma luna o ka papa inoa meaʻai. ʻAʻole hoʻi e hoʻopōmaikaʻi ʻia kēia mau huahana i loko o ia mea.
Hōʻike nā haʻawina he ala maikaʻi kēia mau koi olakino e hōʻoiaʻiʻo ai i ka poʻe i ʻoi aku ka olakino o kēia mau huahana.
palaoa ʻaina kakahiaka olakino wale nō ke hana ʻia mai ka ʻai piha, ʻaʻole olakino ka ʻai mau ʻana i nā kīʻaha i hoʻopaʻa ʻia.
ʻO ka palaoa palaoa piha
ʻO nā cereals mai nā kīʻaha holoʻokoʻa e like me ka oats, rye, bale, kulina, ka palaoa a me ka laiki palaka e hāʻawi i nā huaora, nā minerala a me nā meaʻai e pono ai ke kino. I ka manawa like, aia kēia mau cereals i ka fiber dietary e hana i nā hana like ʻole i loko o ke kino, a no laila ua pōmaikaʻi lākou.
ʻO ka palaoa i hoʻopaʻa ʻia
ʻO nā kīʻaha i hoʻopaʻa ʻia ma ke ʻano maʻamau i loko o nā kīʻaha i hoʻoponopono ʻia a loaʻa i nā mea ʻē aʻe he nui loa, e hoʻolilo iā lākou i mea ʻai ʻōpala.
ʻO nā kīʻaha i hoʻopaʻa ʻia he mau meaʻai i hana nui ʻia me ka nui o ke kō a ʻaʻohe fiber.
He aha nā pōmaikaʻi o ka ʻai ʻana i ka palaoa palaoa piha no ka ʻaina kakahiaka?
Hiki ke pale i ka constipation a hoʻomaikaʻi i ke olakino holoʻokoʻa
ʻO ka ʻai ʻana i ka oatmeal i hoʻonui ʻia me nā huaʻai a me nā ʻanoʻano he koho olakino no ka mea aia nā huaora, nā amino acids a me nā fiber i maikaʻi no ke ake a me ka puʻuwai.
Eia kekahi, hāʻawi ka oats a me nā kīʻaha ʻē aʻe i ka fiber e hoʻoikaika i ka transit intestinal, no laila e kōkua i ka pale ʻana i ka constipation.
Hāʻawi nā cereals holoʻokoʻa i nā micronutrients e like me ka vitamina A, folic acid, a me nā minela e like me ka hao, zinc, selenium, magnesium a me ke keleawe, e hoʻonui ai i ka ʻōnaehana pale.
Loaʻa nā momona maikaʻi a hoʻohaʻahaʻa i ka cholesterol maikaʻi ʻole
ʻO Buckwheat ve quinoa ʻO nā cereals e like me ka omega 3 he mau momona momona koʻikoʻi. Hāʻawi pū ia i ka protein (e hāʻawi i ka satiety) a me ka fiber meaʻai. Kōkua kēia mau mea i ka hoʻohaʻahaʻa i ka cholesterol maikaʻi ʻole, hoʻoponopono i ke kō koko, a pale i nā maʻi e like me ka maʻi diabetes.
Kōkua i ka mālama ʻana i ke kaumaha olakino
ʻO ka ʻai ʻana i ka meaʻai maikaʻi, ʻoi aku ka waiwai o ka fiber a me ka protein, pale mai ka ʻai nui a me ka ʻai ʻana. ʻO ia ke kumu he mea maikaʻi loa ka palaoa piha no ka mālama ʻana i ke kaumaha olakino.
Hiki ke kaumaha i ka ʻaina kakahiaka?
ʻai ʻai kakahiaka hoʻemi kaumaha hoʻomaka e hoʻohana ʻia ma ke ʻano he koho. No laila, hoʻonāwaliwali maoli lākou?
ʻAʻohe mea ʻai āu e ʻai ai, inā ʻoe e ʻai i nā calorie ʻoi aku ma mua o ka puhi ʻana i ka lā, loaʻa iā ʻoe ke kaumaha, inā ʻai ʻoe i ka liʻiliʻi, e nalowale ke kaumaha.
Hoʻemi kaumaha me ka palaoa ʻaina kakahiakano k muaʻehia ka nui o nā calorie i ka palaoa ʻaina kakahiakaPono ʻoe e nīnau i ka nīnau "a hoʻopau iā ia ma ka helu ʻana i nā calorie e like me nā waiwai o kāna ʻike.
ʻai ʻai pāʻina ʻai calorie He ʻokoʻa ma waena o 300-400. Ke hoʻohui ʻoe i ka waiū, yogurt a i ʻole nā mea ʻē aʻe i loko o ia mea, e piʻi aʻe nā calorie āu e loaʻa ai. No laila pono ʻoe e hana maikaʻi i ka makemakika.
Hana i nā koho olakino
Inā koho ʻoe e ʻai i ka cereal no ka ʻaina kakahiaka, e nānā i kēia mau ʻōlelo aʻoaʻo e kōkua iā ʻoe e hana i nā koho olakino;
E nānā pono i ke kō
E koho i kahi huahana me ka liʻiliʻi o 5 grams o ke kō i kēlā me kēia lawelawe. ma ka lepili meaʻai e ʻike ai i ka nui o ke kō i loko o ka huahana. ʻai meaʻai ʻai kakahiaka heluhelu.
E koho i nā fiber kiʻekiʻe
ʻO nā cereals me ka liʻiliʻi o 3 grams o ka fiber no ka lawelawe ʻoi aku ka maikaʻi. ʻO ka ʻai ʻana i ka fiber he nui nā pono olakino. ʻO nā huaora o ka palaoa ʻaina kakahiaka a aia ka nui o ka fiber i ka papa inoa o ka huahana.
E koho i ka palaoa piha
Hoʻopau ʻia nā huaʻai i hoʻomaʻemaʻe ʻia i ka fiber a me nā meaʻai.
ʻO nā kīʻaha holoʻokoʻa e like me ka palaoa, ka laiki ʻulaʻula, a me ke kulina, ka mea e paʻa ai ka ʻōpala palaoa holoʻokoʻa, he koho maʻalahi.
Hāʻawi nā kīʻaha holoʻokoʻa i ka nui o nā huaora a me nā minela e kōkua i ka hana o ke kino. Hoʻemi ia i ka pilikia o ka maʻi puʻuwai a hoʻohauʻoli iā ʻoe no ka lōʻihi o ka lōʻihi o ka ʻeli ʻana.
He ʻono loa kēia mau meaʻai, hiki iā ʻoe ke ʻai koke iā lākou me ke kāohi ʻole ʻia a loaʻa ka nui o nā calorie. E ho'āʻo e ana i ka nui o kāu ʻai, no kēia mea ʻai palaoa ʻaina kakahiaka E nānā i ka papa inoa a ʻai e like me ka nui o ka pūʻolo.
E heluhelu i ka papa inoa
ʻO nā mea mua ʻelua a ʻekolu paha ma ka papa inoa mea hoʻohui ka mea nui loa, ʻoiai ʻo lākou ka hapa nui o ka cereal. Hiki i nā mea hana meaʻai ke hoʻohana i nā mea hoʻopunipuni e hūnā i ka nui o ke kō i kā lākou huahana.
Inā helu pinepine ʻia nā inoa like ʻole no ke kō, ʻoi aku ka kiʻekiʻe o ka huahana i ke kō.
E hoʻohui i kahi protein
ʻO ka protein ka macronutrient piha loa. Hoʻonui ia i ka māʻona a hoʻemi i ka ʻai. No ka mea, proteinhunger hormone ghrelin a hoʻololi i nā pae o nā hormones like ʻole e like me ka hormone piha i kapa ʻia ʻo peptide YY.
ʻO ka ʻai ʻana i ka cereal me ka yogurt, kahi liʻiliʻi o nā nati a i ʻole nāʻanoʻano e kōkua iā ʻoe e ʻai i ka protein keu a hoʻomaikaʻi i kāu ʻai.
E haʻalele i ka sodium
Hiki i nā cereals super-sweet ke loaʻa ka nui o ka sodium.
ʻO ka ʻai ʻana i ka nui o ka paʻakai hiki ke hoʻonui i ke koko, ʻoi aku ka nui o ka maʻi hahau a me ka maʻi puʻuwai. E koho i ka cereal me ka nui o ka 220 mg o ka sodium no ka lawelawe.
Ma ka hopena;
palaoa ʻaina kakahiakaHoʻomaʻamaʻa nui ʻia, loaʻa pinepine i ke kō i hoʻohui ʻia a me nā kalapona i hoʻomaʻemaʻe ʻia.
Inā ʻoe e ʻai ana i kēia mau cereals, e heluhelu i ka papa inoa mea hoʻohui a e kānalua i nā koi olakino. ʻO nā cereals maikaʻi loa he kiʻekiʻe i ka fiber a me ke kō ʻole.
