ʻO wai nā meaʻai i loaʻa i ka mākiko ka nui?

ʻO nā meaʻai i loaʻa i ka mākiko kekahi ʻano o ka carbohydrate. Hoʻokaʻawale ʻia nā kalapona i ʻekolu mau ʻāpana: Sugar, fiber and starch. ʻO ka starch ka mea ʻai nui loa o ka carbohydrate.

ʻO ka starch he waiʻaʻaʻaʻaʻaʻaʻī no ka mea he nui nā molekole kō i hui pū ʻia. ʻOi aku ka maikaʻi o nā ʻakipaʻa paʻakikī ma mua o nā ʻakika maʻalahi. E wehewehe kākou i ke kumu i ʻoi aku ka maikaʻi o ko lākou ola kino: ʻO ka hoʻokahe ʻia ʻana o nā haʻahaʻa haʻahaʻa maʻalahi a hiki ke piʻi koke ke kō koko a hāʻule koke.

ʻO ka ʻokoʻa, hoʻokuʻu mālie nā ʻakika paʻakikī i ke kō i loko o ke koko. He mea nui paha ke hoʻokuʻu koke ʻia i loko o ke koko a lohi paha? ʻOiaʻiʻo. Inā piʻi a hāʻule koke ke kō koko, e like ʻoe me ka ʻīlio pōloli a hoʻouka i ka meaʻai. ʻAʻole e haʻi i ka luhi a me ka luhi. ʻAʻole hiki kēia me nā meaʻai i loaʻa i ka starch. Akā, puka mai kahi pilikia ma ʻaneʻi.

Hoʻomaʻemaʻe ʻia ka hapa nui o nā starch a mākou e ʻai ai i kēia lā. ʻO ia hoʻi, ua nele ka fiber a me nā meaʻai i loko. ʻAʻole ʻokoʻa kēia mau mea mai nā carbohydrate maʻalahi. ʻO ka ʻoiaʻiʻo, ua hōʻike ʻia nā haʻawina ʻo ka hoʻohana ʻana i ka starch i hoʻomaʻemaʻe ʻia e lawe i nā pilikia e like me ka maʻi diabetes type 2, ka maʻi puʻuwai a me ka loaʻa ʻana o ke kaumaha. 'Ōlelo wau e makaʻala e pili ana i nā starches i hoʻomaʻemaʻe ʻia a neʻe aku i nā meaʻai i loaʻa i ka starch ma ke ʻano o nā haʻalulu paʻakikī.

ʻO nā meaʻai i loaʻa i ka starch

• palaoa kulina

Maʻiʻo mākū: (74%)

He kiʻekiʻe loa ka nui o ka palaoa a me ka starch. Hoʻokahi kīʻaha (159 grams) he 117 grams o nā carbohydrates, 126 grams o ia mau starches. Inā ʻai ʻoe i ka palaoa kulina, koho i ka palaoa piha. No ka mea, i ka wā e hana ʻia ai, nalowale kekahi fiber a me nā meaʻai.

• palaoa millet

Maʻiʻo mākū: (70%)

Hoʻokahi kīʻaha o ka palaoa millet he 83 grams, a i ʻole 70% ma ke kaumaha, o ka mākiko. ʻO ka palaoa ʻo Millet ʻaʻohe gluten maoli a loaʻa i ka magnesium, phosphorus, manganese a me selenium ua waiwai i

• palaoa sorghum

Maʻiʻo mākū: (68%)

Hana ʻia ka palaoa sorghum mai ka sorghum, kahi huaʻai momona. ʻO ka palaoa Sorghum, kahi meaʻai i loaʻa nā kiʻekiʻe o ka starch, ʻoi aku ka olakino ma mua o nā ʻano palaoa he nui. No ka mea he gluten-free a he kumu maikaʻi loa o ka protein a me ka fiber.

• palaoa keʻokeʻo

Maʻiʻo mākū: (68%)

Loaʻa ka palaoa keʻokeʻo ma ka wehe ʻana i nā ʻāpana bran a me nā germ o ka palaoa, aia nā meaʻai a me ka fiber. I ka palaoa keʻokeʻo, ʻo ka ʻāpana endosperm wale nō ke koe. He haʻahaʻa kēia ʻāpana i nā meaʻai a loaʻa nā calorie ʻole. Eia kekahi, hāʻawi ka endosperm i ka palaoa keʻokeʻo i kahi ʻano starch kiʻekiʻe. Hoʻokahi kīʻaha palaoa keʻokeʻo he 81.6 kalama o ka mākiko.

• ʻOaka

Maʻiʻo mākū: (57.9%) 

ʻOakaHe meaʻai olakino ia no ka mea aia i loko o ka protein, ka fiber a me ka momona, nā ʻano huaora a me nā minela. Loaʻa nō hoʻi i ka ʻoat ka nui o ka starch. Hoʻokahi kīʻaha oat he 46.9 kalama o ka mākiko, a i ʻole 57.9% ma ke kaumaha.

• ʻO ka palaoa palaoa holoʻokoʻa

Maʻiʻo mākū: (57.8%) 

Ke hoʻohālikelike ʻia me ka palaoa keʻokeʻo, ʻoi aku ka momona o ka palaoa palaoa piha. ʻOiai ʻo nā ʻano palaoa ʻelua he like ka nui o ka nui o nā carbohydrates, ʻoi aku ka nui o ka fiber a ʻoi aku ka momona o ka palaoa holoʻokoʻa.

• Noodle(Papa Mākaukau)

Maʻiʻo mākū: (56%)

Naala He pāpaʻi hikiwawe i hana nui ʻia. He kiʻekiʻe i ka momona a me nā carbohydrates. No ka laʻana, loaʻa i kahi ʻeke hoʻokahi he 54 grams o nā carbohydrates a me 13.4 grams o ka momona. No laila, ʻaʻole ia he kumu olakino maikaʻi loa o ka carbohydrate. ʻO ka hapa nui o nā kalapona i loko o ka pasta koke mai ka mākiko. Loaʻa i hoʻokahi ʻeke he 47.7 kalama o ka mākiko, a i ʻole 56% ma ke kaumaha.

• Berena keʻokeʻo

Maʻiʻo mākū: (40.8%) 

Hana ʻia ka palaoa keʻokeʻo mai ka palaoa keʻokeʻo. ʻO ia kekahi o nā meaʻai i loaʻa ka nui o ka starch. Aia i loko o 2 mau ʻāpana berena keʻokeʻo he 20,4 kalama o ka mākiko, a i ʻole 40,8% ma ke kaumaha. He haʻahaʻa ka berena keʻokeʻo i ka fiber, nā huaora a me nā minela. No kēia kumu, ʻaʻole ʻōlelo ʻia e ʻai ia. ʻOi aku ka maikaʻi o ka ʻai ʻana i ka berena palaoa piha.

• raiki

Maʻiʻo mākū: (28.7%)

raiki He meaʻai me ka mākiko kiʻekiʻe. No ka laʻana, 100 grams o ka laiki i hoʻomoʻa ʻole ʻia he 63.6 grams o nā carbohydrates, ʻo ia ka 80.4% o ka starch. Eia nō naʻe, ke moʻa ʻia ka laiki, hāʻule nui ka mākū. He 100% ka mākiko wale nō i loko o 28.7 kalama o ka laiki moʻa no ka mea, ʻoi aku ka nui o ka wai o ka laiki i kuke ʻia. 

• nulu'Īkalia

Maʻiʻo mākū: (26%)

E like me ka laiki, i ka wa i mo'a ai ka pasta, e emi ana kona starch no ka mea he gelatinize ia i ka wela a me ka wai. No ka laʻana, loaʻa i ka spaghetti maloʻo he 62.5% starch, aʻo ka spaghetti i kuke ʻia he 26% starch wale nō. 

• Aigupita

Maʻiʻo mākū: (18.2%) 

Aigupita Loaʻa iā ia ka nui o ka starch ma waena o nā mea kanu. ʻOiai he mea ʻai maloʻo ia, he meaʻai nui ke kulina. He waiwai nui ia i ka fiber, a me nā huaora a me nā minela e like me ka folate, phosphorus a me ka potassium.

• ʻuala

Maʻiʻo mākū: (18%) 

ʻuala ʻO ia kekahi o nā mea mua i manaʻo ʻia ma waena o nā meaʻai starchy. ʻuala; ʻAʻole i loaʻa i ka mākiko ka nui e like me ka palaoa, nā mea i kālua ʻia, a i ʻole nā ​​​​palapala, akā ʻoi aku ka nui o ka starch ma mua o nā mea kanu ʻē aʻe.

ʻO wai nā meaʻai e loaʻa ana i ka starch pono ʻoe e haʻalele?

ʻO ka nui o nā meaʻai starchy i helu ʻia ma luna nei he mea pono i ke olakino. Pono e haʻalele i ka palaoa keʻokeʻo, ka palaoa keʻokeʻo a me nā noodles. Akā, nui nā meaʻai i hoʻoponopono ʻia ma ka mākeke i loaʻa ka starch keu. He mau meaʻai kēia e ʻai ʻia me ka akahele. ʻo kahi laʻana;

• Berena keʻokeʻo
• Nā kuki a me nā keke i hoʻomākaukau ʻia ma ke kālepa
• Nā meaʻai paʻakai

He aha ka hopena inā ʻai ʻoe i ka meaʻai starchy?

ʻO ka hoʻohana nui ʻana i ka starch ke piʻi aʻe ke kō koko a no laila ka piʻi ʻana o ke kaumaha. ʻAʻole e haʻi i ka ʻōpū o ka ʻōpū. Hiki iā mākou ke ʻōlelo he olakino kēlā me kēia meaʻai ke ʻai ʻoe iā ia me ka liʻiliʻi. ʻO Starch kekahi o lākou. He mau ʻōlelo aʻoaʻo ko nā mea ʻai meaʻai no kēia mea. 'Ōlelo lākou he 45 a hiki i ka 65% o kāu mau calorie i kēlā me kēia lā he mau kalapona. No laila, ʻo ka mea pono e hoʻopau i ka 2000 calories i ka lā e hāʻawi i 900 a 1300 calories mai nā carbohydrates. Pili kēia i ka 225-325 grams o nā kalapona. Pono ka poʻe me ka maʻi diabetes e ʻai i ka 30-35% carbohydrates.

Ma ka hopena; ʻO nā meaʻai i loaʻa i ka starch he olakino a ʻaʻohe kumu e haʻalele ai i nā meaʻai starchy. ʻAʻole olakino maikaʻi ʻole ka starch i hoʻomaʻemaʻe ʻia a pono e pale ʻia. 

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