Ka Waika i loko o kaʻai a me ko lākou mau pono palekana
ʻO ka'ōpala he hua liʻiliʻi,ʻo ia hoʻi, ua paʻa ka palaoa a ua hakuʻia ka'ōmole iʻekolu mau māhele likeʻole: ka pua, endosperm, a me ka germ. Ma muli o ka huaʻokoʻa, uaʻoi aku ka nui o nā meaʻai, e like me nā huaora, nā minelala, a me ka fiber, a laila nā'ōpala i kāpaeʻia. ʻO kaʻaila kekahi meaʻoi aku ka maʻemaʻe o ka fiber ma mua o ka hapa nui o ka palaoa,ʻo ka nui o ia beta-glucan, manaʻoʻia he waiwai no ka cholesterol.
ʻO ka'ōpona kahi kumu maikaʻi o ka'aleʻaleʻa paʻakiki a hiki i nāʻano kuke kuke. Ināʻoe eʻimi e hoʻololi i kāu meaʻai hauʻawa, e hoʻomaopopo he hoʻokahi kīʻaha o kaʻohe i kukeʻia e like me kaʻelua mau paʻi.
| Nā MeaʻAiʻAi Mea Ola | |
|---|---|
| Ke lawelaweʻana i ka Lāki 1 kapu i kāʻaʻia me ka wai,ʻaʻohe paʻakai i hoʻonuiʻia (234 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 166 | |
| Nā Kalo maiʻApa 32 | |
| Ka Honua Nui 3.6g | 5% |
| Ka Honua Ui 0.7g | 4% |
| ʻO ka momona momona 1.3g | |
| Ka Nui Monufsaturated 1g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 9mg | 0% |
| Pōpila 164mg | 5% |
| ʻO Carbohydrates 28.1g | 9% |
| Dietary Fiber 4g | 16% |
| Nalu 0.6g | |
| Aiai 5.9g | |
| ʻO ka Vitamin A 0% · Hua'ōlelo C 0% | |
| Ke Komika 2% · Kaha 12% | |
| * Ma luna o kahi hānaiʻai 2000 | |
ʻOiaiʻo kaʻohi e hāʻawi kokoke i 30 grams o ka waiʻahu i hoʻokahi kīʻaha iʻokiʻia, he kohoʻoi aku ka maikaʻi ma mua o nā koho koho'ē aʻe e hāʻawi ai i nā kālā like, e like me nāʻelua o ka palaoa keʻokeʻo a he 1/2 paha o ka bagel. He mea maikaʻi ka'ōpū a me ka protein, aʻaʻole kiʻekiʻe ka momona.
ʻOiaiʻo kahi kīʻaha kapu hoʻokahi ke heleʻana, e hoʻomanaʻo e hiki iāʻoe ke hoʻemi i kou'āpana a me ka paiʻana iā ia me ka hua, ka flaxseed, ka chia hua, a me nā koho ola'ē aʻe .
Nā Huakaʻi Ola o kaʻai
ʻO ka'ōpona kahi kumu maikaʻi o ke fiber, 4 grams i hoʻokahi kīʻaha iʻokiʻia. ʻO kaʻohe i loko o nā fipa e hiki ke hoʻopiliʻia,ʻo keʻano o ka fiber i hōʻikeʻia e kōkua i ka haʻahaʻa o ka cholesterol,ʻo ia ke kumu e'ōlelo ai kāu kauka e hoʻomaka i kou lā me ka piha piha o ka oatmeal.
He kumu maikaʻi nō hoʻi lākou o ka manganese, he hapa o nā enzymes antioxidant, he mea nui i ka hoʻoikaikaʻana i ka iwi a me ke kōkua i ka hana a me ka hāʻuleʻana i ka glucose.
ʻO ka mea hope loa, he kumu maikaʻiʻo ka'oʻameʻa, ka hao, ka magnesium, ka zinc, a me ka selenium. No kahi kīʻaha āu eʻoliʻoli pinepine ai i ke kakahiaka,ʻo ia kahi alaʻoluʻolu e hoʻomaka ai kou lā.
Nā nīnau maʻamau e pili ana i kaʻai
Pehea e loli ai ka kalori a me ka momona o ka'ōpona i ka'ōmaʻomaʻo mai kahi maloʻo a hoʻomaʻemaʻe?
Kūʻaiʻia nāʻohiʻeleʻele me kahi ratio ratio 1: 2,ʻo ia hoʻi, no ka pauʻana o kēlā me kēia wahi maloʻo, ponoʻoe iʻelua mau'āpana mūkini. No laila, i ka wā eʻoki ai, e hāʻawi ana ke ana wela i ka papalua. No ka laʻana, hoʻokahi hapa o ka'ōmaʻomaʻo maloʻo e lawe mai i hoʻokahi kīʻaha i paʻi. Ināʻoe e nānā ana i ka lepili a heluheluʻia ka hapalua o kaʻeke o ka oatmeal iʻole i hoʻomoʻaʻia he 166 kalolo, 28 grams carbohydrate, 4 grams kepa, a me 5.9 grams ka protein, a laila e komo i ka nui o nā calories i hoʻokahi kīʻaha iʻokiʻia. Ināʻoe eʻai wale i ka hapalua hapalua i kuke, hiki iāʻoe ke hoʻemi i nā calories a me nā kumu waiwai'ē aʻe e ka hapalua.
He huaʻona māmāʻole ia?
Akā,ʻaʻole i loaʻaʻole ka'ōpiopio i kaʻai, akā naʻe, hiki i ka nui o nā meaʻai ke hōʻiliʻili i ka palaoa i ka palaoa, ka palaoa, ka rai, ka bale, a me ka hua'ōlelo.
Ua lilo lākou i mea hoʻopiliʻia me ka pilakeke a no lailaʻaʻole lākou eʻike houʻia he free gluten. Ināʻoe eʻimi ana i kaʻohe free 100% mau loa, pono e kapa inoaʻia lākou, no lailaʻaʻole e lawe i kekahi oat free gluten free.
He aha kaʻokoʻa ma waena o nāʻohe'ōpili a me nāʻano'ē aʻe?
Kuhi ka hopena i ka manawa o ka hanaʻana. ʻO kaʻoiʻana o kahi oat ka manawa liʻiliʻi liʻiliʻi e pono ai. ʻO ka maʻamau,ʻo ka hoʻonuiʻana i ka hanaʻana e hoʻonui i ka hōʻailona o kaʻai (pehea e wikiwiki ai ke koko o ke koko). ʻO ka hoʻohālikelikeʻana i nāʻano likeʻole o nāʻohe:
- ʻO ke kapu: ʻo ka'ōpū a pau wale nō i weheʻia ke kino.
- ʻO kaʻohi o kaʻohi hao: (iʻikeʻoleʻia heʻohi Irish) he mau'ati o nā mea i hoʻouluʻia aʻokiʻoki i loko o nā'ōpili liʻiliʻi me kahi kila kila. Loaʻa iā lākou kahi lauwili keʻokeʻo i ka wā i kukeʻia ai.
- ʻO nā'ōpiopio: keʻano kūʻaiʻia e like me kaʻohi kahiko,ʻo ia ka mea a mākou e hoʻohana mau ai i he oatmeal; Hoʻopalupaluʻia ka'āwai o ka'ā'ī e ka mīkini a hoʻokomoʻia i nā hui kila e palaka. ʻO kēia mea kuke i ka oats.
- ʻO kaʻaila kaʻina wikiwiki:ʻo nā'ōpili i'ōwiliʻia eʻoi aku ka'ōniʻoniʻo ma mua o nā'ōpili i kālaiʻia i ka manawa wikiwiki e hiki ai i ka wai e komo i loko.
- ʻO ka'ōhumu o ka manawa:ʻo ka nui o nā mea i hoʻopihapiʻiʻia me nā meaʻala me ke kola i hoʻohuiʻia,ʻo kēiaʻano ohemeal i hanaʻia i nā'ōpili i kālaiʻia a hoʻomaloʻoʻia. ʻAʻole kēia ka maikaʻi loa o ka oatmeal.
Nutritionally, ua like nāʻano o kaʻohe o ke kila a me ka'ōwili'ōwili. ʻO nā meaʻelua o ka palaoa i ka palaoa a me nā māheleʻekolu o ka palaoa-ke kūkā, germ, a me endosperm-paʻa. ʻO nā mea likeʻole ka mea ulana a me ka manawa kuke, a heʻano likeʻole paha ka piliʻana o ke koko.
Ke kiʻi a me ka mālamaʻana i nā meaʻai
Kūʻai i nā kī liʻiliʻi me ka meaʻole kahi meaʻai a me nā meaʻono. Eʻoluʻoluʻoe e leʻaleʻa i kāu oatmeal ma kāu iho me nā hua hou a me nā huaʻetoʻa a me nā meaʻala like me ka nutmeg, ka kinamona, a me ka vanilla pau.
E kūʻai i nāʻai i loko o kahi pahu paʻa i kahi maloʻo a maloʻo. E hoʻohana iā lākou i kā lākou kūʻai maikaʻi loa.
Nā Huakaʻi Ola e hoʻomākaukau ai i nāʻai
Hiki i nāʻula ke hoʻomākaukau pono, e like me ka pō o kaʻohi , aiʻole i kukeʻia e like me ka mea'alala wela. Hiki ke hoʻohanaʻia hoʻi nāʻohi i ka paniʻana i nā meaʻai i nā meaʻai like me ka meatloaf. E hoʻohana i kaʻaila e hoʻohui i ke fiber a me keʻano i nā meaʻai a me nā kuki, aiʻole e hana i kāu kōkoʻona paʻakai-aiʻole e like me kahi kīʻaha a iʻole hoʻi me ka waihona i ka yogurt momona liʻiliʻi aiʻole ka lihi puaʻa no ka meaʻai a me ke kīpona.
Nā Recipes MeʻOhi
- NāʻAhiʻAna: E hana i ka Pōʻomaha I kou Moe
- Hana i kēia Bowl Big Bowl o Oatmeal
- 3 Hoʻomākaukau'Alemale Kaʻaʻo Carb-Balanced
> Kālā:
> Labensky, SR, Hause, AM. Nānā:ʻO kahi puke o nā mea kanu. 3rd ed. Ka muliwaiʻo Sadle, NJ: Prentice Hall, 2003: 699.
> Linus Pauling Institute. Nā Mikronutrients no ka Ola. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf