Ke paʻa nei ʻoe i ka mālama ʻana i nā cereals mai loko mai o nā kīʻaha a kāu poʻe keiki a ma kahi o ka lawe ʻana mai i nā kīʻaha kakahiaka i ka home e haʻaheo nei i ka nui o nā huaora a me nā minela ma ka pahu: nā cereals paʻa. Akā, ʻo ia ke ʻano he olakino lākou? Ua kamaʻilio mākou me Kauka Felicia Stoler, DCN, he meaʻai meaʻai, meaʻai meaʻai a me ka physiologist hoʻoikaika kino, e ʻike i ka ʻoiaʻiʻo.
He aha nā cereals paʻa ʻia?
Loaʻa nā meaʻai paʻa i nā huaora a me nā minela i hoʻohui ʻia me ka lima ma mua o ka hana kūlohelohe. ʻO ka hoʻoikaika ʻana i hiki mai i ke kenekulia i hala ma ke ʻano he ala e hōʻoia ai e pale ʻia nā maʻi e pili ana i ka hemahema o ka vitamina, wahi a Stoler. Ua komo ka pakaua i nā meaʻai i manaʻo ʻia he 'staples' a hiki ke kūʻai ʻia no ka hapa nui o nā kānaka. ʻO ia ke kumu i hoʻopaʻa ʻia ai nā huahana maʻamau e like me ka cereal, ka palaoa, ka pēpē pēpē, ka waiū a me ka wai. ʻO ka hapa nui o nā cereals paʻa i hoʻopaʻa mua ʻia a mākaukau e hauʻoli i ke anu, akā hiki iā ʻoe ke loaʻa i ka oatmeal paʻa a me ka cereal wela ma ka supermarket.
'oats 'oloka'a vs 'oats 'oki kila
ʻO nā cereals mākaukau e ʻai e helu i ka palaoa holoʻokoʻa e like me kā lākou mea hana mua pono e hoʻoikaika ʻia ke ʻole ka cereal he 100 pakeneka o ka palaoa holoʻokoʻa, e like me ka USDA . ʻO nā meaʻai a pau i loaʻa mai i ka palaoa [ma U.S.] ua hoʻoikaika ʻia me nā huaora B, ka waikawa folic a me nā mea hou aku, wahi a Stoler. No laila, ʻoiai ʻo ka waiū a me ka wai e hoʻoikaika pinepine ʻia me ka calcium a me ka huaʻa D i ka US (hooray no nā iwi ikaika a me nā niho), ʻo nā cereals paʻa i ka nui o nā huaora a me nā minela hou.
He mea nui ka ʻokoʻa. No ka laʻana, ʻo ke kīʻaha kīʻaha i hana ʻia me ka palaoa maʻamau e pili ana ma kahi o 10 pakeneka o kāu hao i ʻōlelo ʻia i kēlā me kēia lā. ʻO ka nui like o ka cereal i hana ʻia me paʻa ʻia hiki ke uhi i ka palaoa 100 pakeneka ʻO kāu ʻai hao i kēlā me kēia lā, aia i loko o 40 mg i kēlā me kēia kīʻaha. Eia kekahi mau mea paʻa maʻamau, a me ke kumu e maikaʻi ai lākou iā ʻoe:
- Cracklin' Oat Bran (ʻO ia ka mea e hele ai ʻo Stoler.)
- Huina Huina
- Kashi GO Lean Original
- Nature's Path Flax Plus Multibran Flakes
- Kūikawā K Kumu
- Post Great Grains Crunchy Pecan
- Mea ʻai no ke ola ʻo Ezekiela 4: 9 ʻOpuʻu ʻia ʻo Whole Grain Cereal
- Aloha Ulu Mana Mana O
- ʻO ka Hui Honey Fiber One
- ʻO ka palaoa puna puna
- Maʻemaʻe ʻo Elizabeth Granola (Aloha ʻo Dara Katz ka mea hoʻoponopono nui i kēia keto, ʻaʻohe gluten )
- Poop Like a Champion Ultra Fiber Cereal (Psst, ʻai ʻo Bobbi Brown no ka ʻaina kakahiaka.)
He ola kino anei ka cereal forified?
Hiki i nā cereals paʻa ke lilo i ʻāpana o ka meaʻai olakino, wahi a Stoler. Inā ʻaʻole ʻoe e ʻai i ka multivitamin i kēlā me kēia lā a i ʻole e ʻai i ka meaʻai kaulike, ʻo ka cereal paʻa kahi ala maʻalahi e hoʻonui ai i kāu mau huaʻai a me ka mineral i kēlā me kēia lā. Hiki iā lākou ke kōkua nui i nā wahine hāpai, nā keiki a me nā mea ʻai meaʻai. ʻAneʻane paʻa ʻia nā cereals a pau, no laila ua lilo ka nīnau no ka 'ola maikaʻi' i mea koho. He aha kāu e nānā ai ma kahi lepili meaʻai? Noʻu, nānā au i nā calorie a me ka fiber.
No laila, pili maoli i ka cereal. Ua nele kekahi i ka meaʻai maoli a i ʻole he ton o ke kō a i ʻole ka momona (ke nānā aku nei mākou iā ʻoe, e Cap'n Crunch aloha). ʻO nā cereals ikaika maikaʻi loa i hana ʻia mai nā kīʻaha holoʻokoʻa i loaʻa i ka fiber kiʻekiʻe a me ka protein. Nui ka fiber a/a i ʻole protein no ka ʻaina kakahiaka = ʻoluʻolu a hiki i ka ʻaina awakea. ʻEhia ka nui o ka fiber āu e makemake ai? Paipai au i ka loaʻa ʻana o ka cereal me ka liʻiliʻi o 4 a 5 mau kalama o ka fiber no kēlā me kēia lawelawe, wahi a Stoler.
ʻO nā pōʻino kūpono o nā cereals paʻa
ʻOiai aia nā pōmaikaʻi o ka ʻai ʻana i nā cereals paʻa, ʻo ia ʻenehana hiki ke ʻai i ka nui o nā huaora a me nā minela. Akā, e like me ka Cleveland Clinic, ʻaʻole ia he mea e koʻikoʻi ai. ʻO ka ʻōpū ʻeha ka hopena pōkole o ka ʻai ʻana i ka nui o nā huaora a me nā minela; ʻO ka hopena o ka hoʻohana nui ʻana i ka wā lōʻihi (ʻo ia hoʻi ka huaora A, niacin a me ka zinc) e pili ana i ka pōʻino o ka ate a me ka iwi iwi a me kahi ʻōnaehana pale nāwaliwali. Inā hopohopo ʻoe, e noʻonoʻo i kāu meaʻai. Inā lawa kona kaulike, hiki iā ʻoe ke hoʻokuʻu i kāu mea hoʻopihapiha a i ʻole multivitamin a pau a hoʻohaʻahaʻa i kou pilikia no ka hana ʻana me ka cereal paʻa.
Akā inā ʻoe e haʻalele i ka cereal ma muli wale nō o nā kalapona, makemake paha ʻoe e noʻonoʻo hou. Nui loa ka poʻe e kau ʻia ma luna o nā kalapona a i ʻole ke kō, wahi a Stoler. ʻO nā cereals mai nā kīʻaha, ʻo ia hoʻi e loaʻa iā lākou nā kalapona, e like me ka grams o nā carbs a me ke kō ma ka lepili. No laila, mai hana ʻoe iā ʻoe iho i nā nati e pale aku i nā kalapona a i ʻole ke kō i ka wā e pili ana i nā cereals paʻa (koe ke ʻole ʻoe i ke keto a i ʻole nā meaʻai haʻahaʻa haʻahaʻa); e ho'āʻo wale e ʻimi i ka cereal kiʻekiʻe me ka liʻiliʻi o ke kō ʻoiaʻiʻo leʻaleʻa i ka ʻai ʻana. (BTW, ka ʻAhahui Puʻuwai ʻAmelika Paipai nā wāhine i kā lākou ʻai kō i kēlā me kēia lā i ʻeono punetēpē a me nā kāne i ʻeiwa punetēpē i ka lā, a i ʻole ma kahi o 25 a me 36 grams i kēlā me kēia… ʻaʻole ia e pepehi iā ʻoe (a i ʻole, ahem, mākou) e ana i ka cereal i kekahi manawa e like me ka nui o ka lawelawe ʻana ma mua o ka hoʻopiha ʻana i ke kīʻaha i luna.
Ke kūʻai nei i ka cereal olakino? Makemake mākou i kēia
Ma ke kaulike, ma waena o Kellogg's, Post a me General Mills, hana lākou a pau i nā mea i manaʻo ʻia ʻoi aku ka maikaʻi ma mua o nā mea ʻē aʻe, wahi a Stoler. I nā huaʻōlelo ʻē aʻe, he nui kāu mau koho ma ka hale kūʻai a ʻaʻole pono ʻoe e ʻimi paʻakikī e loaʻa iā lākou. Pono ʻoe e ʻike i kahi e nānā ai a me ka mea e nānā ai (ʻo ia hoʻi, ʻoi aku ka nui o ka fiber, ka liʻiliʻi o ke kō). Manaʻo kōkua: E nānā i kou wā kūʻai. Manaʻo wau e nānā i nā papa ʻelua ma luna o ka hale kūʻai. ʻO ia kahi e noho ai nā cereals olakino ma ka papa.
Eia 12 mau cereals olakino e hoʻohui i kāu papa kūʻai:
pehea e kālua ai i ka keke i ka microwave samsung
RELATED: Magic Spoon—ke Keto-Friendly, Low-Carb, Gluten-Free Cereal e kūʻai mau ana i waho—Hoʻohui wale i 2 mau ʻala hou.
