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ʻO ka maiʻa kekahi o nā meaʻai i loaʻa mau i ka mākeke. ʻOiai he kūlana maikaʻi kona no ka lilo ʻana i huaʻai ʻai ʻole, hiki iā ia ke lawelawe ma ke ʻano he meaʻai māmā nui.
ʻO kēia hua ka hale waihona o nā wikamina pono, nā minelala a me ka starch kūpaʻa hiki ʻole ke kōkua i ka hoʻohaʻahaʻa ʻana i ka papa kuhikuhi glycemic, hoʻomaikaʻi i ke kaʻina o ka digestion, a hoʻomaka i ke kaʻina hana momona. ʻAe, lohe pono ʻoe.
Hiki i nā maiʻa ke kōkua i ka hāpai ʻana i ka pohō kaumaha. No laila, i kēia lā e kamaʻilio mākou e pili ana i ka manawa ʻoi loa e ʻai i ka maiʻa no ka pohō kaumaha. ʻO ka maiʻa i nā hola o ke kakahiaka me nā hua ʻē aʻe a i ʻole oatmeal a i ʻole ʻoi aku ka maikaʻi no ka ʻaina kakahiaka hiki ke kōkua i ka puhi ʻana i ka momona i mālama ʻia.
ʻO ka ʻaila maikaʻi loa no ka ulu ʻana o ka lauoho
He meaʻai māmā maikaʻi loa ia me ka nui o ka maikaʻi. ʻO ka maiʻa ka mea olakino a me nā meaʻai momona e hana i kahi ʻāpana o ka papahana hoʻemi kino, akā ʻaʻohe meaʻai wale nō e hiki ke wāwahi i nā momona.
No laila, inā makemake ʻoe e hemo i ka momona o ka ʻōpū paʻakikī, he mea nui ʻoe e hana i nā papahana puhi calorie. ʻIke ʻia ma ka awelika o kēlā me kēia lā, 10-15% o ka calorie deficit ke alakaʻi i ka hiki ke hoʻemi ʻia ke kaupaona.
No ke aha ʻoe e ʻai ai i ka maiʻa?
ʻO ka maiʻa kahi waiwai waiwai o ka potassium, carbohydrate, vitamins, fiber, minerals, a me ka ikehu. Kapa ʻia ia ma ke ʻano he meaʻai māmā momona i hoʻopau ʻia e nā poʻe o nā makahiki āpau.
ʻIke ʻia kahi 100 g o ka maiʻa i hiki ke hāʻawi i ke kino kokoke 90 calories. ʻO nā maiʻa he carbs olakino hiki i ke kanaka ke hana a hoʻoulu i ka ikehu. Ma muli o kahi nui o ka potassium content, kōkua ia i ka hoʻohaʻahaʻa ʻana i ke kiʻekiʻe o ke koko.
Ma waho aʻe, mālama ka ʻili o ka fiber i ka pae i kou kiʻekiʻe o ka makemake a pale iā ʻoe mai ka pīhoihoi ʻana i nā meaʻai maikaʻi ʻole e hopena ai i ka loaʻa kaumaha.
Eia kekahi, waiwai ka maiʻa i ka huaʻai B6. Hōʻike nā noiʻi e hiki i ka maiʻa ke hakakā i ke kaumaha ma muli o ke kū ʻana o ka tryptophan. Ua hoʻopau kēia mineral mineral waiwai i ka pilikia o ka paʻa paʻa a me nā pōmaikaʻi i ka poʻe e ʻeha nei i ka anemia, e like me ka mea i kākau ʻia e kahi noiʻi.
Loaʻa i ka hua i ke kō kūlohelohe e hoʻokomo i ka lawa kūpono o ka ikehu e hana i ka hālāwai hoʻoikaika kino. ʻO ia ka wahie a ko mākou kino e koi ai ma mua o ka hoʻokō ʻana i kahi haʻuki.
I ka wā hea e ʻai ai ka maiʻa?
ʻO kēia hua ikehu kekahi o nā meaʻai punahele o nā makahiki āpau. ʻO ka ʻai ʻana i ke kakahiaka nui, ʻoiai me nā hua / oatmeal ʻē aʻe hiki ke hana i nā mea kupanaha no ka poʻe e noʻonoʻo nei i ka hana ʻana i ka hālāwai hoʻēmi kino.
E hoʻomaopopo ʻoe i kāna mau pono ke hoʻomaka ʻoe e ʻai iā ia i kēlā me kēia lā. Hiki iā ʻoe ke hoʻopau maka a hana paha i nā pā a me nā mea ʻono like ʻole e hoʻoheheʻe waha ana.
Ma waho aʻe, e noʻonoʻo ana i kona mau pono olakino, ʻaʻole wale ka hua akā hiki i kāna peel ke hāʻawi iā ʻoe me ke olakino maikaʻi o ka ʻili. No kēia, pono ʻoe e hamo i ka ʻaoʻao i loko o ka ihi i kēlā me kēia pō a haʻalele iā ia. I ke ala ʻana, hiki iā ʻoe ke ʻike i kahi ʻalani kūlohelohe i kou ʻili me ka hoʻopau ʻia o nā pimples.
Me nā ʻano huaʻai like ʻole, hiki i ka maiʻa ke hoʻomaikaʻi i kou olakino a me kou helehelena. He hua kaumaha ia, a inā pau i ka nui kūpono, hiki ke hoʻoulu i ka pohō kaumaha.
Ka ʻAina maiʻa
Loaʻa he ʻokoʻa nā ʻano maiʻa 500 ma ka mākeke. ʻO ka maiʻa ʻōmaʻomaʻo he starchy, ʻoiai ʻo nā mākua oʻo i loko o nā kō kō, e hiki ke hoʻoulu i ka ikehu. Ma waho aʻe, nā wikamina a me nā minelala, ʻo ka maiʻa kahi waiwai waiwai o nā antioxidant e like me catechin a me dopamine, hiki ke hoʻopōmaikaʻi i ke kino o ke kino.
E like me ka mea i ʻōlelo ʻia ma mua, ʻoi aku ka maikaʻi o ka hoʻopau ʻana iā ia i ke kakahiaka, ʻoiai e hāʻawi iā ʻoe i kahi ʻano o ka piha a hoʻemi i kou makemake. ʻO ke kiʻekiʻe o ka ʻike fiber i loko o ka maiʻa e kōkua hou aʻe i ka hoʻolilo ʻana iā ia i ikehu e kōkua ai i ka hana kūpono o ke kino a puni ka lā.
No ka ʻaina kakahiaka, hiki iā ʻoe ke loaʻa i kahi maiʻa maka maka a hoʻopili ʻia me nā mea meaʻai momona ʻē aʻe. Hiki iā ʻoe ke hoʻomākaukau i kahi pāʻina holoʻokoʻa me ke pola o ka waiū, nā ʻāpana kulina a me ka maiʻa i kālai ʻia no ka ʻaina kakahiaka.
Hiki iā ʻoe ke hoʻohui i nā ʻāpana maiʻa i loko o kāu oatmeal i hiki ke hoʻonui hou i kona ʻono. I nā hola o ke kakahiaka, hiki iā ʻoe ke mālama i kāu papaʻai maʻalahi me ka ʻai ʻana i nā ʻoka me ke aniani o ka waiū, kekahi o nā ʻalemona i hoʻopulu ʻia, hoʻokahi maiʻa pala a me kahi hua manu i hoʻolapalapa ʻia. Mālama kēia koho ʻaina kakahiaka piha iā ʻoe e māʻona no kahi lōʻihi o ka manawa.
Ma waho o kēia, hiki iā ʻoe ke loaʻa i kahi milkshake maiʻa a i ʻole me ia me ka yoghurt. Hiki iā ʻoe ke hana i nā paneke maiʻa maiʻa a hoʻonaninani ʻia me kahi meli no ke ahiahi a kakahiaka paha.
Ma waho aʻe, inā he aloha hua ʻoe, a laila hiki iā ʻoe ke hoʻāʻo no kekahi salakeke huaʻai ma ke ʻano he ʻaina awakea olakino e māʻona ai kou makemake. No nā mea ʻono, hiki iā ʻoe ke hana i ka ʻūpā maiʻa a i kahi mālama maiʻa a lawelawe iā ia. ʻOiai nā keiki e aloha i ka pā a loaʻa iā ia.
No laila, ʻo ka ʻai ʻana i ka maiʻa i kēlā me kēia lā he ala maikaʻi loa ia e kīki ai i kāu hana kuni momona a loaʻa ke kino i makemake ʻia.
Kaʻana i kēia ʻatikala!
Inā makemake ʻoe i ka heluhelu ʻana i kēia ʻatikala, mai poina e kaʻana like.
