Ua heluhelu mua paha ʻoe he ʻoi aku ka olakino o ka laiki ʻulaʻula a me ka laiki ma mua o ka laiki keʻokeʻo, ke ʻole ʻoe e kamaʻilio e pili ana i ka hoʻoulu hewa ʻana, i kuke ʻia i ka maikaʻi, a ʻala. biryani (ʻo wai e noʻonoʻo nei i ke olakino a biryani pu?). Akā, he aha kāu e koho mau ai? Palaunu a ʻulaʻula paha? Pono nā mea ʻelua no ke olakino, no laila ʻaʻole ia he nīnau eeny-meenie-miny-mo. E heluhelu no ka ʻike ʻana i ka palaoa e hāʻawi i ke ʻano o nā pōmaikaʻi, a koho e like me ia!
Laiki palaka
ʻO ia ka laiki i hoʻomaʻemaʻe ʻole ʻia, me ka ʻili o waho wale nō i ʻai ʻole ʻia, akā me ka papa bran a me ka cereal germ i paʻa. Hāʻawi kēia mau papa i ka laiki i kona waihoʻoluʻu a me kona ʻano maʻa. Hoʻopiha ʻia kēia ʻano me ka fiber a waiwai i nā meaʻai. ʻO ia hoʻi (e like me ka laiki keʻokeʻo) he ʻokoʻa ka lōʻihi o ka palaoa me ka pōkole, waena a me ka lōʻihi. E like ana ka pae meaʻai, ʻo ka nui o ka palaoa āu e koho ai he mea makemake wale nō ia.
Laiki ʻulaʻula
He kala kū hoʻokahi ko ka laiki ʻulaʻula ma muli o kahi pūhui i kapa ʻia he anthocyanin, kahi e hoʻolako nui ai i nā antioxidants. Loaʻa kēia pūhui i loko o kekahi mau huaʻai ʻulaʻula-ʻulaʻula a me nā mea kanu e like me ka blueberries. Loaʻa pū kekahi i ka bran o waho a me ka germ cereal. ʻOi aku ka nui o nā meaʻai ma kēia laiki ma mua o ka laiki keʻokeʻo, akā hiki mai ke kumu kūʻai ʻoi aʻe. Ua ʻoi aku ka maikaʻi o ka loaʻa ʻana o ka laiki ʻulaʻula i nā makahiki, a nui ka poʻe i hoʻopaʻa iā ia ma ke ʻano he ʻano laiki momona loa e ʻai ai.
Mea ai
ʻO ka mea āu e loaʻa ai mai ka palaoa e hilinaʻi nui ʻia i ke ʻano o ka mahi ʻana a me ka ʻohi ʻana. ʻO ka nui o ka hoʻomaʻamaʻa ʻia a me ka nui o ka hoʻoili ʻia ʻana e hoʻololi ʻia. ʻO ka meaʻai nui i hāʻawi ʻia i nā ʻano laiki āpau, ʻo ia ka carbohydrates, ʻo ka nui e pili ana i ke ʻano. Ma ke ʻano o ka meaʻai, ʻano like ka laiki ʻeleʻele a me ka ʻulaʻula ma nā ʻano he nui. No ka mea, ua paʻa nā mea ʻelua - ka papa bran a me ka cereal germ, i loaʻa ka huaʻa B1, calcium, magnesium, potassium a me ka fiber. Eia kekahi, loaʻa nā waiwai ʻelua e hoʻohaʻahaʻa i nā pae cholesterol a pale i ka momona.
ʻO ka mea hoʻokaʻawale ke hele mai ma ke ʻano o nā antioxidants like ʻole i ka laiki ʻulaʻula, e kōkua ana i kona pae ʻai e lele i kekahi mau notches ma luna o ka ʻano brown. ʻIke ʻia ka hana antioxidant i ka laiki ʻulaʻula ma kahi o 10 mau manawa ʻoi aku ma mua o ka laiki brown. ʻO ka laiki ʻulaʻula kekahi kumu o ka selenium, kahi e pale ai i ke kino mai nā maʻi. Ma ka ʻaoʻao ʻē aʻe, ʻo ka laiki palaka kekahi kumu maikaʻi o ka hao a me ka zinc.
Pomaikai ola kino
Ma muli o ke ʻano maʻalahi o ka laiki ʻulaʻula a me ka ʻulaʻula i loko o kahi ʻāpana fiber kiʻekiʻe, e ʻoluʻolu lākou iā ʻoe no ka manawa lōʻihi a kōkua pū hoʻi i ka hoʻoikaika ʻana i ka ʻōnaehana digestive a hoʻomaʻamaʻa i ka neʻe ʻana o ka ʻōpū. ʻO ka fiber e hoʻolohi i ka wikiwiki o ka hoʻololi ʻana o nā kalapona i ke kō i loko o ke kino, ʻo ia ke kumu i ʻoi aku ka maikaʻi o kēia mau ʻano no ka maʻi diabetes.
E huikau!
No laila, ʻo ka ʻeleʻele a me ka ʻulaʻula ka meaʻai, akā ʻo ka ʻano ʻulaʻula, ʻoi aku ka meaʻai. ʻOiai, ʻaʻole paha kēia mau mea ʻelua i koho i kēlā me kēia lā no ʻoe no ka mea ua maʻa ʻoe i ke ʻano palupalu o ka laiki keʻokeʻo e kūʻē i ka chewiness o nā ʻano ʻulaʻula a me ka ʻeleʻele. Manaʻo ka poʻe loea ʻo ka hui ʻana e hāʻawi i ka maikaʻi o nā ao ʻelua. Hiki iā ʻoe ke hoʻohui i ka laiki ʻeleʻele me ka laiki keʻokeʻo (pono e hoʻomoʻa ʻia ka mua ma mua o ka laiki hope) no ka loaʻa ʻana o ka ʻono a me ka ʻai ʻana. Hana pū me ka ʻulaʻula a me ke keʻokeʻo. Inā makemake nui ʻoe, e koho i nā mea ʻekolu i ka hui!
