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Ka home Ola ʻAiʻai Pono Nutr oi-Neha Ghosh By ʻO Neha Ghosh | Hoʻohou: Pōʻalua, Malaki 5, 2019, 10:52 [IST]

Nānā pinepine ʻole ʻia ʻo Carbohidrat i ka papaʻai akā he kumu wahie ia no kou kino. Eia nō naʻe, maikaʻi ʻole nā olakino i hoʻomaʻemaʻe ʻia i loko o ka berena keʻokeʻo, nā kuki, nā ʻūmū, a me nā sereala kō i kou olakino. ʻO ka ʻai ʻana i ka nui o kēia mau meaʻai ʻaʻole maikaʻi wale ia no kou kaumaha akā hiki nō ke hoʻonui i ka makaʻu o nā maʻi puʻuwai a me ka maʻi kō. ʻO ka hoʻololi ʻana i nā hua palaoa olakino kahi koho maikaʻi loa no ka mea e pale ia i kēia mau kūlana olakino mai ka wā mua ^[1] .

He aha nā hua a pau?

Kāhea ʻia kahi palaoa i ka palaoa holoʻokoʻa inā loaʻa iā ia nā ʻāpana ʻekolu o kahi hua - ka bran, germ and endosperm. Hoʻokaʻawale ʻia nā kīmaha holoʻokoʻa i ʻelua mau ʻāpana - cereals a me pseudocereals. ʻO nā cereala ka mea i loaʻa i nā mauʻu cereal e like me ka palaoa, nā ʻoka, ka palaoa, ka laiki, ke kō, ka palaoa, ka palaoa a me ka rai. Loaʻa ʻo Pseudocereal i nā mauʻu ʻole e like me amaranth, quinoa a me buckwheat.

ʻO 100 mau keneta keneta holoʻokoʻa kahi kī nui o ka papaʻai kaulike no ka mea he meaʻai pono loa ia, ʻaʻole like me nā hua i hoʻomaʻemaʻe ʻia e kāʻili ʻia i kāna mau huaʻai ke hana lākou.

Nā huaʻai olakino olakino a me ke kumu e ʻai ai ʻoe iā lākou

1. ʻO ka palaoa holoʻokoʻa

ʻO ka palaoa piha kahi mea hana nui i loaʻa i nā huahana i hoʻomoʻa ʻia, noodles, pasta, bulgur a me semolina. ʻOiai he hua palaoa cereal maʻalahi hiki i ka gluten. Inā ʻaʻole maʻalahi ʻoe i ka gluten, hiki iā ʻoe ke hana i ka hapa nui o ia mea he kiʻekiʻe ka palaoa i loko o nā antioxidant, nā meaʻai meaʻai, nā huaora a me nā minelala. ʻO ka palaoa holoʻokoʻa kahi meaʻai kūpono maikaʻi aʻe i ka palaoa mau. Akā e nānā pono i ka lepili i ʻōlelo he 100 pākēneka o ka palaoa holoʻokoʻa ke kūʻai aku nei i nā huahana palaoa holoʻokoʻa.

2. Oats piha

ʻAtslika waiwai lākou i ka avenanthramide, kahi antioxidant e pale i ka puʻuwai mai nā ʻano maʻi like ʻole a ua hoʻopili ʻia i ka hoʻohaʻahaʻa hoʻohaʻahaʻa ʻia o ka maʻi ʻaʻai kolona a me ke kahe haʻahaʻa o ke koko. ^[elua] . Hāpai pū ʻia me ka fiber, nā wikamina a me nā minelala. Ke kūʻai aku nei ʻoe i nā ʻoka holoʻokoʻa, e kūʻai i nā ʻoki oki kila, nā ʻoka i ʻōwili ʻia a me nā ʻōhua oat. Hōʻalo i ka oatmeal koke e like me kēlā mau mea me ka syrup kānana fructose kiʻekiʻe i maikaʻi ʻole no ke olakino.

3. Rye palaoa holoʻokoʻa

Rye palaoa holoʻokoʻa manaʻo ʻia ʻoi aku ka maikaʻi o ka momona ma mua o ka palaoa no ka mea he nui nā minelala me ka liʻiliʻi o ka momona a ʻaʻole ia he kumu i ka pae kō kō ^[3] . He kumu maikaʻi loa ʻo Rye o ka fiber me 16.7 g i kahi lawelawe 100 g. Ua hōʻike ʻia nā noiʻi ʻana i ka lawe ʻana o ka pulupuluʻai kōkua i ka lohi o ka lawe ʻia ʻana o nā carbohydrates, ka mea e pale ai i ke kiʻekiʻe o ke kō kō e piʻi wikiwiki ^[4] , ^[5] .

4. Laiki palaunu

ʻOi aku ka momona o ka laiki Brown ma mua o ka laiki keʻokeʻo no ka mea ʻo ka mea ma mua ka mea i piha i ka palaoa a ʻo ka mea hope loa ua lawe ʻia ka germ a me ka bran. Loaʻa i ka laiki Brown nā meaola āpau e like me ka magnesium, ka hao, ka puna, nā huaʻai B a me ka phosphorous. Loaʻa iā ia kahi antioxidant i kapa ʻia ʻo lignan e hoʻohaʻahaʻa ai i ka makaʻu o ka maʻi puʻuwai, ke kahe o ke koko, ka mumū a me ka cholesterol ^[6] . ʻO ka laiki Brown hoʻi he mau ʻanoʻano onaona e like me ka raiki basmati.

5. Pāleka

ʻO ka bale a pau kahi mea maikaʻi loa i kāu papaʻai olakino no ka mea ʻo ka bale ka nui o nā pulupulu i hiki ʻole ke hoʻoheheʻe ʻia. Loaʻa iā ia i loko o nā ʻano ʻelua - ka palaoa holoʻokoʻa a me ka palaoa ʻōlepa. ʻO ka bale a pau kahi kumu maikaʻi loa o nā minelala a me nā wikamina e like me ka manganese, magnesium, selenium, keleawe, zinc, iron, potassium, phosphorus, B vitamins a me ka fiber. Haʻaheo hoʻi ia i nā phytochemical e hoʻemi ana i ka makaʻu o nā maʻi maʻi, wahi a ka noiʻi ^[7] .

6. Quinoa

Ua manaʻo ʻia ʻo Quinoa he superfood no ka mea he kumu protein piha ia a waiwai i nā wikamina, nā minelala, nā momona momona a me nā fiber. Kuhi ʻia kēia palaoa āpau me nā antioxidant e like me kaempferol a me ka quercetin nona ka mana hiki ke hōʻemi i nā maʻi maʻi e like me ka maʻi puʻuwai, ka maʻi ʻaʻai a me ka mumū mau. ^[8] , ^[9] . ʻAʻohe o ka gluten a Quinoa, loaʻa kahi ʻono akahai, a me ka nau mālie.

7. Buckwheat

ʻO Buckwheat kahi palaoa pseudo ʻē aʻe maikaʻi no ka poʻe me ka maʻi celiac. Hoʻopiha ʻia me nā meaola e like me manganese, keleawe, magnesium, hao, phosphorous, fiber a me nā huaora B. He kiʻekiʻena ʻo Buckwheat i ka starch kūpale, kahi fiber dietary e hele i kāu kolona e hānai i ka bacteria bacteria maikaʻi e pono ai i ka hana kūpono o ka digestive tract ^[10] . Hiki i nā mea maʻalahi i ka gluten ke hoʻopau i ka buckwheat no ka mea manuahi ka gluten.

8. Laiki Laa

Laiki ʻāhiu ʻo ia kekahi palaoa āpau e pili ana i ka bran, germ a me ka endosperm. He mana o ka protein a he ʻono momona kona e hoʻowaiwai ai ka laiki hihiu. ʻOi aku ka maikaʻi o ka laiki ʻāhiu no ka poʻe me ka maʻi celiac a i ʻole no ka poʻe i loaʻa ka gluten a i ʻole ka sensitizities o ka palaoa. ʻO kahi laiki ʻāhi kahi kumu maikaʻi loa o ka fiber, manganese, magnesium, vitamin B6, zinc, a me ka niacin. ʻO ka ʻai ʻana i ka laiki ʻāhiu i kēlā me kēia lā e hoʻomaikaʻi ai i ke olakino puʻuwai a hoʻēmi i ka makaʻu o ka maʻi diabetes type 2 ^{[umikumākahi]} .

9. Kihi

ʻO ka kulina kahi meaʻai māmā a pau i makemake nui ʻia i ka ʻai ʻana. ʻO ke kulina āpau, ʻaʻole i hoʻomākaukau ʻia kahi kumu maikaʻi o ka magnesium, phosphorus, zinc, keleawe, antioxidants a me nā huaora B. Hoʻonui ka kulina piha i ka flora ʻōpū maikaʻi a kiʻekiʻe hoʻi ia i nā antioxidants e like me lutein a me zeaxanthin i ʻōlelo ʻia e hōʻemi i ka makaʻu o ka macular degeneration a me nā cataract, e like me kahi noiʻi. ^[12] .

10. Kākau ʻia

Kuhi ʻia nā huapalapala nui e like me ka fiber, B vitamins, zinc, iron, manganese, magnesium a me phosphorus. Eia nō naʻe, loaʻa i kēia palaoa āpau nā antinutrients e like me ka acidic acid e lohi i ka lawe ʻana o ka hao a me ka zinc, akā hiki ke hoʻemi ʻia nā antinutrients e ka huʻi ʻana, kupu ʻana a pulu ʻana paha i nā hua. ʻO ka poʻe i maʻalahi i ka gluten pono e hōʻalo i ka pela ʻana i ka pela.

11. Sorghum

He ʻano maʻalahi ʻo Sorghum me kahi ʻono nutty. ʻAʻohe o ka gluten a loaʻa nā momona momona ʻole, ka fiber, protein a me nā minelala e like me ka potassium, calcium, phosphorous a me ka hao. Hoʻohui ʻia, ʻike ʻia ka sorghum ʻoi aku ka nui o nā antioxidants ma mua o nā blueberry a me nā pomegranates. Wahi a kahi noiʻi, loaʻa i ka sorghum kahi hui i kapa ʻia ʻo 3-Deoxyanthoxyanins (3-DXA) nona ka mana ikaika e hoʻohaʻahaʻa i ka makaʻu o ka maʻi ʻaʻai kolona. ^[13] .

12. Mākala palaoa holoʻokoʻa

Wahi a ka Whole Grains Council, ʻo ka millet ka palaoa nui o ka honua. Aia kekahi mau ʻano millet e like me kodo, foxtail, manamana, proso, momi a me nā wili liʻiliʻi. Pau kēia mau mea āpau i ka gluten a kiʻekiʻe i ka hana antioxidant ^[14] . Hōʻike ʻia ka millet Foxtail e hōʻemi i nā pae triglyceride a hoʻonui i ka maikaʻi o ka cholesterol, e like me kahi noiʻi ^{[umikumālima]} .

13. ʻO Amaranth

ʻO kēia palaoa āpau he kiʻekiʻe i ka calcium, hao, magnesium, phosphorous a me potassium a ʻo ia wale nō ka palaoa i loaʻa ka nui o ka wikamina C, e like me ka Whole Grains Council. He mana ia o ka protein, loaʻa nā anti-inflammatory a me nā maʻi maʻi pale-maʻi, nā pono olakino puʻuwai, a me kahi kumu waiwai o nā phytosterols. ^[16] , ^[17] , ^[18] .

Nā ala e hoʻohui i nā hua āpau i kāu papaʻai

Eʻoliʻoli i nā palaoa palaoa e like me ka ʻō a i ʻole nā peʻa bran i ka wā kakahiaka.

Koho i ka palaoa palaoa a pau ma luna o ka berena keʻokeʻo i hoʻomaʻemaʻe ʻia no ka hana ʻana i nā sanwika.

Hoʻololi i ka laiki keʻokeʻo no ka laiki hihiu, laiki brown a quinoa paha.

Ma kahi o ka berena maloʻo, hiki iā ʻoe ke hoʻohana i nā ʻoka i ʻōwili ʻia a i ʻole ka palaʻai palaoa palaoa holoʻokoʻa no nā mea hoʻomoʻa hohonu.

Hiki iā ʻoe ke hoʻohui i ka laiki ʻāhiu a i ʻole ka bale i loko o nā soups, nā ʻai, a me nā salakeke e kiʻi ai i nā lā keu o ka meaʻai.

Nānā i nā ʻatikala

[1]Steffen, L. M., Jacobs, D. R., Stevens, J., Shahar, E., Carithers, T., & Folsom, A. R. (2003). ʻO nā hui o ka palaoa holoʻokoʻa, ka palaoa i hoʻomaʻemaʻe ʻia, a me nā hua a me nā mea kanu me nā pilikia o ka make āpau āpau a me nā maʻi coronary artery a me ka maʻi ischemic: ʻo ka Atherosclerosis Risk in Communities (ARIC) Study. ʻO ka American Journal of Clinical Nutr, 78 (3), 383-390.
[elua]Meydani, M. (2009). Nā pono olakino kūpono o avenanthramides o nā ʻoka. Nānā Nutr, 67 (12), 731-735.
[3]Nordlund, E., Katina, K., Mykkänen, H., & Poutanen, K. (2016). Nā ʻano kūlike ʻole o ka Rye a me ka palaoa palaoa e hopena ai i kā lākou Vitro Gastric Disintegration a me Vivo Glucose a me nā pane Insulin. Nā Meaʻai (Basel, Kuikilana), 5 (2), 24.
[4]Lattimer, J. M., & Haub, M. D. (2010). Nā hopena o ka puluniu meaʻai a me nā mea e pili ana i ke olakino Metabolic. Nutrients, 2 (12), 1266-1289.
[5]Post, R. E., Mainous, A. G., King, D. E., & Simpson, K. N. (2012). ʻO ka puluniu meaʻai no ka mālama ʻana i ke ʻano ʻo 2 Diabetes Mellitus: kahi Meta-Analysis. ʻO ka puke pai o ka Papa ʻAmelika o ka lāʻau lapaʻau ʻohana, 25 (1), 16-23.
[6]Peterson, J., Dwyer, J., Adlercreutz, H., Scalbert, A., Jacques, P., & McCullough, M. L. (2010). ʻO nā lignans meaʻai: physiology a me ka hiki no ka hōʻemi ʻana i ka maʻi maʻi maʻi maʻi. Nānā Nutr, 68 (10), 571-603.
[7]Idehen, E., Tang, Y., & Sang, S. (2017). ʻO nā phytochemical bioactive i ka bale. Ka Nūpepa o ka ʻIkepili Meaʻai a me nā Lāʻau, 25 (1), 148-161.
[8]Shaik, Y. B., Castellani, M. L., Perrella, A., Conti, F., Salini, V., Tete, S., ... & Cerulli, G. (2006). Ke kuleana o ka quercetin (kahi mea kanu lāʻau maoli) i ka maʻi āpau a me ka mumū. ʻO ka nūhou o nā mea hoʻokele biology a me nā mea homeostatic, 20 (3-4), 47-52.
[9]M Calderon-Montano, J., Burgos-Morón, E., Pérez-Guerrero, C., & López-Lázaro, M. (2011). ʻO kahi loiloi e pili ana i ka dietferono flavonoid kaempferol. Nānā iki i ka kemika lāʻau, 11 (4), 298-344.
[10]Skrabanja, V., Liljeberg Elmståhl, H. G., Kreft, I., & Björck, I. M. (2001). Nā huaʻai kūpono o ka starch i nā huahana buckwheat: ke aʻo ʻana i ka vitro a me ka vivo. Ka Nūpepa o ka Chemical and Chemical Chemistry, 49 (1), 490-496.
[umikumākahi]Belobrajdic, D. P., & Manu, A. R. (2013). ʻO ke kūlana kūpono o nā phytochemical i nā cereal wholegrain no ka pale ʻana i ka maʻi diabetes type-2. Palapala Noi Pono, 12 (1).
[12]ʻO Wu, J., Cho, E., Willett, W. C., Sastry, S. M., & Schaumberg, D. A. (2015). Nā ʻai o Lutein, Zeaxanthin, a me nā Carotenoids ʻē aʻe a me nā degeneration Macular e pili ana i nā makahiki i loko o 2 mau makahiki o ka wā e hiki mai ana. ʻO JAMA Ophthalmology, 133 (12), 1415.
[13]Yang, L., Browning, J. D., & Awika, J. M. (2009). ʻO Sorghum 3-Deoxyanthocyanins Loaʻa i ka Mana ikaika II Enzyme Inducer Haʻawina a me nā Pūnaewele Hoʻoulu ulu maʻi ʻaʻai. Ka Nūpepa o nā Kemika Meaʻai a me nā Mea ʻai, 57 (5), 1797-1804.
[14]Chandrasekara, A., & Shahidi, F. (2010). ʻIke o nā Phenolics palena ʻole i hiki ʻole ke hoʻopau ʻia i nā millet a me kā lākou hāʻawi i ka Antioxidant Capacity. Ka Nūpepa o ka Kemikala Mahiai a me nā Mea ʻai, 58 (11), 6706-674.
[umikumālima]Sireesha, Y., Kasetti, R. B., Nabi, S. A., Swapna, S., & Apparao, C. (2011). Nā hana Antihyperglycemic a me hypolipidemic o nā hua seed Setaria italica i nāʻiole diabetes STZ. Pathophysiology, 18 (2), 159-164.
[16]Silva-Sánchez, C., de la Rosa, A. P. B., León-Galván, M. F., de Lumen, B. O., de León-Rodríguez, A., & de Mejía, E. G. (2008). ʻO nā Peptides Bioactive i Amaranth (Amaranthus hypochondriacus) hua. Ka Nūpepa o ka Kemikala Mahiai a me nā Mea ʻai, 56 (4), 1233–1240.
[17]Martirosyan, D. M., Miroshnichenko, L. A., Kulakova, S. N., Pogojeva, A. V., & Zoloedov, V. I. (2007). Noi aila Amaranth no ka maʻi puʻuwau coronary a me ke kiʻekiʻe. Lipid i ke olakino a me nā maʻi, 6 (1), 1.
[18]Marcone, M. F., Kakuda, Y., & Yada, R. Y. (2003). ʻO Amaranth ma ke ʻano he kumuwaiwai waiwai nui o β-sitosterol a me kekahi mau phytosterols. Nā mea kanu nā mea kanu no ka meaʻai kanaka, 58 (3), 207-211.