He aha ka hopena o ka palaoa ma nā neʻe hoʻoneʻe?

Nā Inoa MaikaʻI Loa No Nā Keiki

Mokuna:

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Ua hele mai mākou e hoʻomoʻa i nā ʻano ʻai āpau i nā makahiki he 30,000 i hala. Wahi a ka nohona o kēia mau lā, manaʻo ʻia ka palaoa ʻaʻole maikaʻi ma muli o ka mea i hoʻopau ʻia e 65% o kēlā me kēia kanaka ma ke ʻano he ʻāpana nui o kā lākou papaʻai. ʻO ka ʻai ʻana i ka berena i kēlā me kēia lā he drawbacks like ʻole. E like me ka hoʻonui ʻia ʻana o ke kō kō, ka maʻi celiac, ka ʻai kiʻekiʻe o ka fructose, kahi papaʻai o nā kiʻekiʻena ʻoi aku ka nui akā nā mea pono pono haʻahaʻa, kahi hoʻāla ʻana i nā kolesterol maikaʻi ʻole,

No laila, he aha ka hopena o ka berena i nā neʻe kūlohelohe?

ʻōlelo maikaʻi no nā hoaaloha

1. Ke alo o Gluten

ʻO nā hua i hoʻohana ʻia i ka palaoa i ʻike ʻia i loko o kahi hui o nā protein i kapa ʻia gluten. Aia ʻo Gluten me ka starch i ka endosperm o nā hua. ʻO kēia ka protein i hāʻawi i ka waiwai viscoelastic o ka palaoa palaoa, ʻo ia ke kuleana no ke ʻano chewy a ka palaoa e hoʻomoʻa ai a hoʻomākaukau ʻia no ka ʻai.

ʻO kēia gluten i ka wā e lawe ʻia e ke kino e hoʻonāukiuki i nā pā o ka digestive, ka villi o ka ʻōpū liʻiliʻi. Kapa ʻia kēia ʻo gluten intolerance a i ʻole celiac maʻi. Na kēia villi ke kuleana o ka omo o nā meaʻai i ko mākou kino. Ke hana ʻole ʻia kēia hana, alakaʻi ia i ka ʻeha o ka ʻōpū, ka momona o ke kino a me ke kūlike ʻole o ka ʻōpū.

ʻAʻole wale ka poʻe me ka maʻi celiac e ʻike i ka huhū o ka ʻōpū, akā ʻike ʻia ka 77% o ka lehulehu e ʻike i kēia mau ʻōuli me ka nānā ʻole i ka noho ʻana o ka maʻi.

2. Ke kūʻana o ka Phytic Acid

Aia i loko o nā hua nā 'anti-nutrient' i kapa ʻia he acid acid. ʻO kēia ke kumu o ka hopena e like me ka gluten a pale i ka lawe ʻana i nā mea nui e like me ka zinc a me ka calcium mai ka ʻai i pau. ʻO kēia ke alakaʻi i ka huhū o ka ʻōpū a i ka hopena i ka noho kūpono ʻole o ka noho.

3. Ke kūʻana o ke olonā kiʻekiʻe

ʻO ka palaoa kahi meaʻai momona. ʻO ka fiber ponoʻī kahi mea paʻakikī e ʻānai a hoʻopau ʻia no ka hoʻoponopono koʻikoʻi o ke kino. Ke kū nei ka huhū o ka ʻōpū, hui pū nā olonā me ka wai i loko o ke kino, e holo pinepine ai i ka lumi holoi.

4. Ke kūʻana o Starch

Loaʻa ka berena i ka berena. E wāwahi ʻia kēia starch e ke kino me ka maʻalahi, e piʻi wikiwiki ana i nā pae kō kō. ʻO kēia ke kumu e pōloli ai ʻoe i ka manawa koke, a no laila e pae ana ʻoe i ka ʻai hou ʻana o kēlā mau mea momona momona momona kiʻekiʻe i ʻike maʻalahi ʻia. ʻO kēia papa kuhikuhi glycemic kiʻekiʻe (GI) i hoʻokumu ʻia e ka ʻai ʻana i ka berena e alakaʻi ai i ka ʻōpū ʻōpū a me kahi pahu wai.

pehea e mālama ai i ka lauoho hina

ʻAʻole kēia ka berena i kahi meaʻai aloha leʻaleʻa.

Inā nui ka berena i hoʻopau ʻia, ʻo kekahi o nā ala maikaʻi loa e hōʻoluʻolu i ka huhū o ka villi.

• Ma ka inu ʻana i ka wai he nui a me ka hydrated.
• Hoʻohana i ka nui o nā electrolytes waha e hoʻopiha i ke kaulike ʻole i hana ʻia i ke kino ma muli o ka nalo ʻana o ka wai āpau.
• ʻO ka ʻai ʻana i nā meaʻai i waiwai i ka sodium a me ka potassium.
• Ke hoʻopau nei i kekahi ʻano o nā meaʻai momona, a i ʻole nā ​​meaʻai e hāpai i ka GI.
• ʻO ka ʻai ʻana i ka mea liʻiliʻi o ka meaʻai a me ka ʻai ʻana i nā meaʻai maʻalahi ma ka ʻōpū, e like me nā ʻāpala, maiʻa, laiki, a pēlā aku.
• ʻO nā probiotics kūwaho, ka wai aloe vera, nā enzyme digestive, flax a chia paha.

ʻO ka mea nui loa, ʻo ka noʻonoʻo noʻonoʻo ke ʻai ʻoe he mea nui.

No laila, ʻai i ke olakino, a noho i ke olakino.

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E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele