kilialaʻO ia ke kumu nui loa o ka ikehu meaʻai. ʻO nā ʻano mea ʻai nui loa ʻekolu; ka palaoa, ka laiki a me ke kulina. ʻOiai ka laha ʻana o ka ʻai ʻana, paʻapaʻa kona hopena olakino.
Kekahi palaoaʻOiai ua manaʻo ʻia he ʻāpana koʻikoʻi o ka meaʻai olakino, ʻōlelo ʻia kekahi o lākou he mea pōʻino. ʻO kekahi mau limahana mālama ola palaoamanaʻo e pale ʻia e like me ka hiki.
nui nui huaʻai hoʻomaʻemaʻe; ʻOiai pili i nā pilikia olakino e like me ka momona a me ka mumū, me ka hoʻohaʻahaʻa ʻana i ka pilikia o ka maʻi diabetes, ka maʻi puʻuwai a me ke koko kiʻekiʻe. palaoa pihaHe nui nā pono olakino.
"He maikaʻi ka cereals", "he aha ka cereals", "he aha nā kīʻaha holoʻokoʻa", "he aha nā pono o ka cereals", "he aha nā pōʻino o ka cereals", "he aha nā cereals olakino", "he aha ʻo nā cereals i hana ʻia", he aha nā ʻano cereals he aha nā huaora", "he aha nā inoa o nā cereals" ʻO nā nīnau ke kumuhana o ka ʻatikala.
He aha nā cereals?
kilialahe mauʻanoʻano maloʻo liʻiliʻi, paʻakikī a hiki ke ʻai ʻia ma luna o nā mea kanu like me ka mauʻu i kapa ʻia ʻo cereals.
He meaʻai nui ia ma ka hapa nui o nā ʻāina a hāʻawi i ka ikehu meaʻai ma mua o nā hui meaʻai ʻē aʻe o ka honua.
kiliala ua hana nui i ka moolelo kanaka a mahiai palaoaʻO ia kekahi o nā holomua koʻikoʻi i kōkua i ka hoʻomohala ʻana o ka civilization.
ʻOiai ua ʻai ʻia e ke kanaka, hoʻohana ʻia lākou e hānai holoholona.
Nui, a me keia ʻano palaoa ua loaʻa. pau i keia la nā ʻano kīʻaha Ia mea:
- Kuna ʻono
– Laiki keʻokeʻo
- Palaoa
- Oat
- Popcorn
– Millet
– Laiki palaka
– Rai
– Laiki hihiu
- Palaoa Bulgur
– Buckwheat
– Firik bulgur
- Barley
– Sorghum
Aia kekahi mau meaʻai i kapa ʻia ʻo pseudograins, ʻaʻole ia he kīʻaha akā ua hoʻomākaukau ʻia a ʻai ʻia e like me ka palaoa. I kēia mau mea, quinoa ve palaoa ua komo.
ʻO ka meaʻai i hana ʻia mai ka palaoa Loaʻa i nā meaʻai e like me ka berena, pasta, cereals kakahiaka, muesli, oatmeal, pastries a me nā kuki. Hoʻohana pū ʻia nā huahana kumu kīʻaha e hana i nā mea hoʻohui i hoʻohui ʻia i nā ʻano meaʻai i hoʻoponopono ʻia.
No ka laʻana, kiʻekiʻe fructose corn syrup, kahi mea ʻono koʻikoʻi, hana ʻia mai ka kulina.
He aha nā kīʻaha holoʻokoʻa a me nā kīʻaha i hoʻomaʻemaʻe ʻia?
E like me ka nui o nā meaʻai ʻē aʻe, piha palaoa ʻaʻole like ia. Wholegrain a hoʻomaʻemaʻe ʻia palaoa aia nā ʻokoʻa nui ma waena o lākou. ʻO nā huaʻai piha Aia i loko o 3 mau ʻāpana nui:
Bran
ʻO ka papa waho paʻakikī o ka palaoa. Loaʻa i ka fiber, nā minerala a me nā antioxidants.
hua
He kernel waiwai nui ia e loaʻa ana nā kalapona, nā momona, nā protein, nā huaora, nā minela, nā antioxidants a me nā phytonutrients like ʻole.
ʻOslelo Endosperm
ʻO ka hapa nui o ka palaoa ka hapa nui o nā kalapona (e like me ka starch) a me ka protein.
huaʻai hoʻomaʻemaʻeWehe ʻia ka bran a me ka germ, waiho wale ka endosperm. palaoa pihaa me keia mau pauku.
He aha nā huaʻai piha?
palaoa pihaaia nā ʻāpana ʻekolu i ʻōlelo ʻia ma luna.
Hiki ke ʻoki ʻia a ʻokiʻoki ʻia paha nā kīʻaha, akā ʻo ka lōʻihi o kēia mau ʻāpana ʻekolu i ko lākou ʻano kumu. palaoa holoʻokoʻa Noonoo ia.
Nā meaʻai palaoa pihanā huahana i hana ʻia mai meaʻai palaoa piha Noonoo ia.
He aha nā pono o ka cereals?
He kiʻekiʻe nā meaʻai a me ka fiber i nā ʻano meaʻai āpau a me nā kīʻaha holoʻokoʻa
huaʻai hoʻomaʻemaʻeloaʻa nā calorie ʻole a nele i ka meaʻai; ʻAʻole pili kēia i nā kīʻaha piha. He kiʻekiʻe nā kīʻaha holoʻokoʻa i nā meaʻai he nui, me ka fiber, nā huaora B, ka magnesium, ka hao, ka phosphorus, manganese a me ka selenium.
Ma muli o ke ʻano o ka palaoa. Hoʻopiha ʻia kekahi mau kīʻaha (e like me ka oats a me ka palaoa holoʻokoʻa) i nā meaʻai, aʻo nā mea ʻē aʻe (e like me ka laiki a me ke kulina) ʻaʻole pono.
palaoa piha hāʻawi i nā meaʻai koʻikoʻi he nui. Ua ʻōlelo ʻo Tnā hua ʻaiʻO kekahi o nā meaʻai nui i loaʻa i loko o ia mea:
ʻO
Hāʻawi ka bran i ka hapa nui o ka fiber i nā kīʻaha holoʻokoʻa.
huaora
He kiʻekiʻe loa nā kīʻaha piha i nā huaora B, me ka niacin, thiamine, a me ka folate.
nā minelala hao
Loaʻa iā lākou ka nui o nā minerale e like me ka zinc, ka hao, ka magnesium a me ka manganese.
kumuʻiʻo
palaoa piha hāʻawi i kekahi mau grams o ka protein i kēlā me kēia lawelawe.
Nā Antioxidant
ʻO nā pūhui like ʻole i loko o nā kīʻaha holoʻokoʻa he antioxidants. I kēia mau mea ʻakika phytic, nā pūhui lignin a me ka sulfur.
nā mea kanu
palaoa pihahāʻawi i nā pūhui mea kanu he nui ke kuleana i ka pale ʻana i ka maʻi. ʻO kēia nā lignans, stanols, a me nā sterols.
ʻOkoʻa ka nui pololei o kēia mau meaʻai me ke ʻano o ka palaoa.
No ka hāʻawi ʻana iā ʻoe i ka manaʻo o ka ʻike meaʻai, ʻo ka meaʻai meaʻai o 28 grams o nā oats maloʻo penei:
ʻO ka fiber: 3 grams
Manganese: 69% o ka RDI
Phosphorus: 15% o ka RDI
Thiamine: 14% o ka RDI
Magnesium: 12% o ka RDI
Ke keleawe: 9% o ka RDI
Zinc a me ka hao: 7% o ka RDI
Hoʻemi i ka pilikia o ka maʻi puʻuwai
palaoa pihaʻO kekahi o nā pono olakino nui loa o ka pineapple ʻo ia ka hoʻohaʻahaʻa ʻana i ka pilikia o ka maʻi puʻuwai, ʻo ia ke kumu nui o ka make ma ka honua holoʻokoʻa.
Ua hoʻopaʻa ʻia kahi noiʻi loiloi 2016 i nā hopena o nā haʻawina 10 a loaʻa ʻekolu grams i kēlā me kēia lā. ʻai ʻana i nā kīʻaha piha ʻike ʻia hiki ke hoʻohaʻahaʻa i ka pilikia o ka maʻi puʻuwai e 22%.
Manaʻo ka poʻe noiʻi he ʻoi aku ka maikaʻi o ka naʻau palaoa piha a ua hoʻoholo ʻo ia e loaʻa i nā hua liʻiliʻi liʻiliʻi.
Hoʻohaʻahaʻa i ka pilikia o ka hahau ʻana
palaoa piha hiki ke hoemi i ka pilikia o ka hahau. Ma kahi hoʻopaʻa ʻana o ʻeono mau haʻawina e pili ana i kahi 250.000 poʻe, ʻo ka hapa nui palaoa holoʻokoʻa ʻO ka poʻe i ʻai liʻiliʻi he 14% ka haʻahaʻa o ka maʻi maʻi ma mua o ka poʻe i ʻai liʻiliʻi.
Kekahi, palaoa pihaʻEkolu o nā pūhui (fiber, vitamina K, a me nā antioxidants) hiki ke hōʻemi i ka pilikia o ka hahau ʻana.
Hoʻemi i ka nui o ka momona
ʻAi ʻana i nā meaʻai momona mai ʻai nuii pale aku. ʻO kēia kekahi kumu e paipai ʻia ai nā meaʻai fiber kiʻekiʻe no ka pohō kaumaha.
palaoa piha a me nā huahana i hana ʻia mai lākou, huaʻai hoʻomaʻemaʻeHāʻawi ia i ka māʻona ma mua o ka meaʻai, a hōʻike nā haʻawina he nui hiki ke hōʻemi i ka pilikia o ka momona.
ʻekolu mau lawelawe i ka lā palaoa holoʻokoʻa ʻO ka loiloi o 120.000 mau haʻawina e pili ana i ka poʻe 15 i ʻai i ka meaʻai i ʻike i kēia poʻe he haʻahaʻa BMI a hoʻemi i ka momona o ka ʻōpū.
Ma kahi noiʻi ʻē aʻe i loiloi i ka noiʻi mai 1965 a 2010, palaoa holoʻokoʻa ua ʻike ʻia ka pili ʻana o ka ʻai ʻana me ka haʻahaʻa haʻahaʻa o ka momona.
Hoʻemi i ka pilikia o ka maʻi diabetes type 2
huaʻai hoʻomaʻemaʻe kahi palaoa pihaHiki i ka ʻai ʻana ke hōʻemi i ka pilikia o ka maʻi diabetes type 2.
He loiloi o 16 mau haʻawina, huaʻai hoʻomaʻemaʻeo, me ka palaoa pihaUa hoʻoholo ʻo ia ʻo ka hoʻololi ʻana i ka meaʻai a me ka ʻai ʻana i ʻelua mau lawelawe i ka lā hiki ke hōʻemi i ka pilikia o ka maʻi diabetes.
ʻO kekahi kumu no ka waiwai o ka fiber. palaoa pihaHiki iā lākou ke kōkua i ka mālama ʻana i ke kaumaha a pale i ka momona, ʻo ia ka mea pilikia no ka maʻi diabetes.
Eia kekahi, nā haʻawina ʻai palaoa pihaUa pili ia me ka hoʻokē ʻai haʻahaʻa o ke kō koko a me ka hoʻomaikaʻi ʻana i ka ʻike insulin.
ʻO kēia no ka mea kōkua ia i ke kino e hoʻoheheʻe i nā carbohydrates a palaoahe mineral i loaa no ma makanekiumahooki.
Kākoʻo i ke olakino digestive
palaoa pihaPono ka fiber no ke olakino digestive ma nā ʻano he nui.
ʻO ka mea mua, kōkua ka fiber i ka ʻōpū nui a pale i ka constipation.
Ma hope, palaoakekahi ʻano fiber i loko prebiotic hana like. ʻO ia ka mea e kōkua lākou i ka hānai ʻana i nā hua bacteria maikaʻi i loko o ka ʻōpū i mea nui no ke olakino digestive.
Hoʻemi i ka ʻeha mau
ʻO ka mumū ke kumu o nā maʻi maʻi mau loa. Kekahi mau hoike palaoa pihaHōʻike ia e hoʻohaʻahaʻa i ka mumū.
Ma kahi haʻawina, ʻo ka hapa nui palaoa holoʻokoʻa ʻO nā wāhine i ʻai ia mea, ʻoi aku ka liʻiliʻi o ka make ʻana i nā maʻi maʻi e pili ana i ka ʻā.
Eia kekahi, i loko o kahi noiʻi hou, ua hoʻololi ka poʻe meaʻai maikaʻi ʻole i nā hua palaoa i hoʻomaʻemaʻe ʻia me nā huahana palaoa holoʻokoʻa a ʻike i ka emi ʻana o nā hōʻailona inflammatory.
Hiki ke hōʻemi i ka maʻi kanesa
ʻO ka palaoa a me ke kanesa ʻO ka noiʻi ʻana e pili ana i ka pilikia ua hoʻopuka i nā hopena like ʻole.
Ua hōʻike ʻia kahi loiloi 20 o 2016 mau haʻawina e pili ana i ke kumuhana e hōʻike ana ʻeono mau haʻawina i hōʻemi ʻia ka maʻi kanesa, ʻoiai ʻo 14 mau haʻawina i hōʻike ʻole i kahi loulou.
noiʻi o kēia manawa, palaoa pihaHōʻike ia ʻo nā pōmaikaʻi anti-cancer ikaika loa o ka lāʻau lapaʻau e kūʻē i ka maʻi maʻi colorectal, kekahi o nā ʻano maʻi maʻi maʻamau i nā kāne a me nā wahine.
Eia kekahi, hiki i kekahi o nā pono olakino e pili ana i ka fiber ke hōʻemi i ka pilikia o ka maʻi kanesa. ʻO kēia mau mea he antioxidant a me ka hana prebiotic.
ʻO ka hope loa, me ka phytic acid, phenolic acids a me nā saponins. palaoa pihaHiki i nā mea ʻē aʻe o ka lāʻau lapaʻau ke hoʻolōʻihi i ka ulu ʻana o ka maʻi kanesa.
Hoʻopili ʻia i ka hōʻemi ʻana i ka pilikia o ka make mua
Ke emi mai ka pilikia o ka ma'i ma'i, pela no ka make mua.
He haʻawina ma 2015, ʻai palaoa pihaUa ʻōlelo ʻo ia, ma waho aʻe o ka poʻe i make i ka maʻi puʻuwai, e emi ana ka pilikia o ka make mai kekahi kumu ʻē aʻe.
Kōkua i ka lilo kaumaha
palaoa piha Ma muli o ke kumu nui o ka fiber, hiki iā ia ke kōkua iā ʻoe e piha i waena o nā meaʻai e hōʻemi i ka pōloli a me ka hakakā ʻana i ka ʻai.
Ua ʻike ʻia kahi haʻawina e pili ana ka hoʻonui ʻana i ka nui o ka fiber i ka haʻahaʻa o ka loaʻa ʻana o ke kaumaha a me ka momona o nā wahine.
ʻO nā haʻawina ʻē aʻe kekahi palaoa holoʻokoʻa hōʻike e pili ana ka ʻai ʻana me ka haʻahaʻa haʻahaʻa o ka loaʻa ʻana o ke kaumaha a me ka momona.
He aha nā pōʻino o ka palaoa?
ʻAʻole maikaʻi loa ka ʻai i hoʻomaʻemaʻe ʻia
nā hua ʻai i hoʻomaʻemaʻe ʻia,palaoa pihaUa like ia me ka hapa nui o nā meaʻai i hoʻopau ʻia. ʻAʻohe mea i koe akā ʻo ka endosperm high-carbohydrate, high-calorie me ka nui o ka starch a me ka protein liʻiliʻi.
Wehe ʻia ka fiber a me nā meaʻai a no laila huaʻai hoʻomaʻemaʻe i helu ʻia ma ke ʻano he "calorie hakahaka".
Hiki ke maʻalahi ka loaʻa ʻana o nā enzyme digestive o ke kino, no ka mea, ua hoʻokaʻawale ʻia nā ʻakika mai ka fiber a i hana ʻia paha i palaoa.
No laila, wāwahi koke lākou a hiki ke hoʻoulu wikiwiki i nā pae kō koko ke ʻai ʻia.
Ke ʻai mākou i nā meaʻai me nā ʻakika i hoʻomaʻemaʻe ʻia, piʻi koke ke kō koko a hāʻule hou ma hope koke iho. Ke hāʻule ke kō i ke koko, pōloli koke mākou a makemake i ka ʻai.
He nui nā haʻawina e hōʻike ana i ka ʻai ʻana i kēia mau meaʻai e alakaʻi i ka ʻai nui a no laila hiki ke alakaʻi i ka loaʻa kaumaha a me ka momona.
huaʻai hoʻomaʻemaʻepili i nā maʻi metabolic he nui. pale ʻana i ka insulinʻO ke kumu o lākou, pili lākou i ka maʻi maʻi type 2 a me ka maʻi puʻuwai.
Loaʻa i kekahi mau kīʻaha ka gluten
ʻO Gluten kahi protein i loaʻa i loko o nā kīʻaha e like me ka palaoa, rai a me ka bale. Pili kekahi i ka gluten. ʻO kēia maʻi celiac Hoʻopili kēia i nā poʻe me nā maʻi autoimmune koʻikoʻi a me ka naʻau gluten.
Kekahi palaoaʻO ka palaoa, ʻo ia hoʻi, he kiʻekiʻe nō hoʻi i FODMAPs, kahi ʻano o ka carbohydrate e hiki ke hoʻonāukiuki i ka digestive i nā poʻe he nui.
He kiʻekiʻe ka cereals i nā kalapona, ʻaʻole kūpono paha i ka maʻi maʻi
kilialaHe kiʻekiʻe loa ka nui o kona ʻano carbohydrate.
Ke ʻai ka poʻe maʻi maʻi i ka nui o ka waiʻaleʻa, hiki ke pilikia inā lawe lākou i nā lāʻau e hoʻohaʻahaʻa i ke kō koko (e like me ka insulin).
No laila, nā maʻi me ka insulin resistance, metabolic syndrome a i ʻole diabetes palaoapono e pale ʻia, ʻoi aku ka maikaʻi o nā ʻano like ʻole.
Eia nō naʻe, ʻaʻole like nā kīʻaha a pau ma kēia ʻano, a ʻo kekahi (e like me ka oats) he mea pono paha.
Ua hōʻike ʻia kahi noiʻi liʻiliʻi ʻo ka ʻai ʻana i ka oatmeal i kēlā me kēia lā e hoʻemi i ke kiʻekiʻe o ke kō koko a hoʻemi i ka pono o ka insulin e 40% i nā maʻi maʻi maʻi.
Loaʻa i nā cereals nā antinutrients
ʻO kahi pilikia maʻamau me nā kīʻaha he mau antinutrients. ʻO nā antinutrients nā mea i loko o nā meaʻai, ʻoi aku ka nui o nā mea kanu, e keʻakeʻa ana i ka hoʻoemi ʻana a me ka absorption o nā meaʻai ʻē aʻe.
ia, fitic acid, lectin, a me nā mea ʻē aʻe. Hoʻopaʻa ka phytic acid i nā minerala a pale i kā lākou absorption, a ʻo nā lectins e hōʻino i ka ʻōpū.
Eia nō naʻe, he mea nui e ʻike ʻaʻole kū hoʻokahi nā antinutrients i nā kīʻaha. Loaʻa ia i nā ʻano meaʻai olakino a pau, me nā nati, nā ʻanoʻano, nā legumes, nā ʻuala, a me nā huaʻai a me nā mea kanu.
Inā mākou e haʻalele i nā meaʻai āpau i loaʻa nā antinutrients, ʻaʻole nui ka mea e ʻai ai. ʻO nā ʻano hoʻomākaukau kuʻuna e like me ka hoʻoulu ʻana, ka ulu ʻana, a me ka fermentation e hoʻohaʻahaʻa i ka hapa nui o nā antinutrients.
ʻO ka mea pōʻino, nui nā kīʻaha i hoʻopau ʻia i kēia lā ʻaʻole i hele i kēia mau kaʻina hana, no laila hiki iā lākou ke loaʻa ka nui o nā antinutrients.
Eia naʻe, ʻo ka loaʻa ʻana o nā antinutrients i kahi meaʻai, ʻaʻole ia he mea ʻino. Loaʻa i kēlā me kēia meaʻai nā pōmaikaʻi a me nā pōʻino, a ʻoi aku ka maikaʻi o nā meaʻai maoli ma mua o nā hopena ʻino o nā antinutrients.
Pehea e ʻai ai i ka palaoa holoʻokoʻa
palaoa pihaHe mea maʻalahi ke hoʻopau. i kāu ʻai huaʻai hoʻomaʻemaʻeʻO wau, palaoa piha pani me.
No ka laʻana, e ʻai i ka pasta palaoa holoʻokoʻa ma mua o ka pasta. E hana like me ka berena a me nā kīʻaha ʻē aʻe.
o kahi huahana palaoaE heluhelu i ka papa inoa mea hoʻohui no ka ʻike inā hana ʻia mai ia E ʻimi i ka huaʻōlelo "holoʻokoʻa" ma nā ʻano ʻano huapalaoa.
Makemake ʻoe e ʻai i nā meaʻai mai ka hui palaoa? ʻAi ʻoe i ka palaoa piha? E ʻoluʻolu e hāʻawi mai iā mākou i kahi manaʻo.
