Wahi a ka Council Whole Grains Council,ʻo ka hua liʻiliʻi "aia nā'āpana a pau a me nā meaʻai pono'ī o ka huaʻano o nā huaʻano a pau i ko lākou kūlana mua loa." Nānā ka'Āina Kupaʻo ka'Āina e hiki ke hoʻoponoponoʻia nā'ōpala piha akā ua like ka pale kaulike o nā meaʻai.
Ua maʻa muaʻoe i nā'ōpūʻokoʻa, akā hiki iāʻoe ke loaʻa aku i nā mea hou āu i ho'āʻoʻole ai, me kekahi mea e hana i nā meaʻai momonaʻole . Makemakeʻia? E nānā aku i kēia mau'ōkiko holoʻokoʻa he 17.
1 - Amaranth
He kanaka maoliʻo Amaranth i Peru a he meaʻai nui ia o nā Aztecs kahiko. ʻAʻole kēiaʻano kānana palaoa e like me ka palaoa, kaʻole, a me ka bale, a kapaʻia ia he 'pseudo-cereal.' Hoʻokomoʻia ia i loko o ka pūʻulu meaʻai a pau no ka mea he lōʻihi ka hoʻohanaʻana o ka meaʻai. He kiʻekiʻe ka Amaranth i loko o ka protein a me nā minela. ʻO ia keʻano piluten-freeʻole i hiki ai ke hoʻohanaʻia i kaʻaiʻole gluten-ʻole no ka meaʻaʻole i loko o ka gluten.
2 - Riki Noi
ʻAʻole i kaulana iki ka laikiʻeleʻele i ka laiki keʻokeʻo aʻeleʻele paha, akā hiki ke loaʻa i nā hale kūʻai meaʻai kūikawā a pau. ʻO ka puaʻa e hāʻawi ana i ka laiki i ka hueʻeleʻele momona nui kona waiwai i nā antioxidants a no ka meaʻaʻole i hoʻomaʻemaʻeʻia, ua kūponoʻo ia e like me keʻano o nā hua'iliapala nui.
3 - Barley
ʻO Barley kahi hua'ē aʻe i hoʻopuniʻia no nā makahiki. ʻO ia paha ka mea iʻike nuiʻiaʻo kekahi o nā meaʻai nui loa i ka pia, akā hoʻohanaʻia nō hoʻi ia me he meaʻai maʻamau. ʻO ka bale nui i ka wā maʻamau, no laila, e loaʻa ana pahaʻoe i ka 'palaoa bale' i kāu hale kūʻai. Māheleʻia kahi paʻi paʻipaʻi, akā naʻe ua weheʻia kahi hapa o ka hull, uaʻoi aku kona maikaʻi ma mua o ka palaoa maoli.
Ma waho o ka kiʻekiʻe i ka fiber,ʻo ka bale kahi kumu nui o nā kolala e like me ka manganese, selenium, a me ka magnesium.
4 - Rīni Brown
ʻO kahi laiki wale nōʻo Risla no ka lauiki. Aia nō i ka uhiʻia o ka lālāʻalani'ōmaʻomaʻo, no laila uaʻoi aʻe kaʻoi aku o ka fiber aʻoi aku ka maikaʻi ma mua o ka raiki keʻokeʻo. He kiʻekiʻe kahi laiki a raiki i ka selenium a me ka manganese. He lōʻihi ka lōʻihi o ka kuke a me ka maʻalahi o keʻano o ka'ōmole, akā hiki ke hoʻohanaʻia i loko o nā kumuhana e kāhea mau ana i ka laiki. A like me ka laiki keʻokeʻo, aia i ka laikiʻeleʻele i nāʻano likeʻole, e like me ka laiki a me ka lāiki lōʻihi.
5 - Buckwheat
ʻAʻoleʻo Buckwheat heʻano o ka palaoa aʻaʻoleʻo kahi palaoa. He pilina ia i ka rhubarb a heʻano'ē aʻe o nā pseudo-cereals a ua liʻiliʻiʻole. He kiʻekiʻeʻo Buckwheat i ka manganese a me ka magnesium. He kiʻekiʻe ia i ka fiber, he maikaʻi ia, akā hiki ke maʻalahi ke kuke a hiki ke lilo i mele. Hiki iāʻoe ke loaʻa buckwheat i soba noodles a kasha.
6 - Kui
Pili ka hua i kekahi poʻe no ka mea e noʻonoʻo ana lākou he mea kanu. Akā,ʻo ka palaoa ma luna o ka'ōpū,ʻo ka momona a me ka popcorn, he maikaʻi loa ia i nā kīʻaha maikaʻi a pauʻole. He meaʻai maoli ka'ōmaʻomaʻo a ua loaʻa iā ia kahi kinoʻino no ka mea, ua kiʻekiʻe ia i ka māka. Ua kiʻekiʻeʻo ia i ka wela a me kekahi o kā mākou mau meaʻono loa loa .
7 - Emmer
ʻO Emmer kahiʻano o ka palaoa, no laila,ʻaʻole i pōpō wale. ʻO kaʻoiaʻiʻo,ʻo ia kekahi o nāʻano kahiko o ka palaoa. ʻO kekahi manawa ua'ōleloʻiaʻo farro. E nānā pono i ka emmer a pau a iʻole ka mamao holoʻokoʻa, 'emmer pearled'. ʻO ka nui o ka emmer i ka fiber, ka protein, a me ka magnesium.
8 - Kamut
ʻO Kamut kahi kānana kahiko o ka palaoa me kahiʻaʻa hakeke a me nā mea'enela kiʻekiʻe. He kiʻekiʻe hoʻi ia i ka hao a me ka magnesium. ʻAʻole i maʻalahi kahi kamuta e loaʻa ai, akā eʻike pahaʻoe i ka'ōpala o ka palaoa, nā mea kuʻi a me ka palaoa o Kamut i loko o ka māheleʻai mea maoli o ka hale kūʻai a i nā hale kūʻai meaʻai kūikawā.
9 - Millet
ʻO ka millet kahiʻano liʻiliʻi o ka palaoa i hoʻohanaʻia me he porridge a polenta paha ma India, Russia, Kina, a meʻAmelika Hema. MaʻAmelika Hui PūʻIa, ua hoʻohana pinepineʻia e like me ka hua manu. ʻO ka millet ka palaoa lūlū huaʻole, no laila, palekana ia no nā poʻe me Celiac ka maʻi a iʻole ka māliko i kaʻai. He leʻaleʻaʻoluʻolu ia, a no ka mea he mea liʻiliʻi liʻiliʻi, e loaʻa mau iāʻoe i loko o keʻano'ōpala.
10 -ʻOhi
ʻAiʻia kaʻai i ka palaoa a pau, a like keʻano waiwaiʻai inā kūʻaiʻoe i nāʻohe kuke wikiwiki i hoʻopiliʻia a iʻole ka hoʻomoʻaʻana i nāʻohe. Hoʻokomoʻia kēia mau mea me ka fiber maikaʻi, protein, a me nā antioxidants. He meaʻono kaʻano o nāʻanoʻanoʻohe a pau, akā inā loaʻa iāʻoe ka manawa e hoʻolimalima ai, e hanaʻoe i kahi aloha a me ka kukeʻana i nāʻohe o ke kila, ua maikaʻi loa. ʻO ka'ōpiopioʻole ka paila, akā, he mea e hopohopo ai no ke kaʻiʻana .
11 - Quinoa
ʻO Quinoa he hua'ōpiopio maiʻAmelika Hema a hoʻohana pinepineʻia e like me ka raiki. Akā,ʻoi aʻe kaʻoi o ka fiber ma mua o ka raiki, aʻo ia kahi o nā mea kanu liʻiliʻi loa i kūpono i ka meaola,ʻo ia hoʻi he amino a pau. He mea maʻalahi ka loaʻaʻana o quinoa i ka mākaukau no ka kukeʻana, akā e mālama pono i ka quinoa e hoʻohanaʻia. Ināʻole, ponoʻoe e kulu a holoi i kāu quinoa ma mua o ka kukeʻana, aiʻole eʻawaʻawa paha ia.
12 - Rye
ʻO Rye he huaʻalā huaʻula ka mea kiʻekiʻe ma ka fiber a haʻahaʻa ma ka index index e hiki ai i ka poʻe e nānā ana i kā lākou mau lāʻau. Hiki ke kiʻekiʻe i ka hua B-6, ka hao, a me ka magnesium. Loaʻaʻo Rye ma kaʻai Nordic , no ka laʻana, ma ka pumpernickel berena. Loaʻa iāʻoe kaʻaila rye a me ka palaoa i ka palaoa i loko o ka hale kūʻai. Ma kekahi mau wahi, hiki iāʻoe keʻimi i ka'āpana waiwai,ʻo ia keʻano o ka palaoa a me ka rai. Loaʻa iāʻoe kaʻaila rye a me ka palaoa i ka palaoa i loko o ka hale kūʻai. Ma kekahi mau wahi, hiki iāʻoe keʻimi i ka'āpana waiwai,ʻo ia keʻano o ka palaoa a me ka rai.
13 - Hōʻike
ʻO ka Sorghum kahi huaʻai āu iʻikeʻole ai no ka mea nui ka heleʻana e hānai i nā holoholona aiʻole ia i hanaʻia i meaʻaiʻole. He hua liʻiliʻiʻole ka gluten a ua kiʻekiʻeʻo ia i nā huaora B-paʻakikī, hao, a me ka magnesium. Hiki ke hoʻohanaʻia i ka palaoa palaoa Sorghua ma nā hopena he nui e kāhea ana i ka palaoa āpau.
14 - Hua'ōlelo
ʻO ka hua'ōlelo kahi o kā mākou mau punahele punahele no ka mea heʻono kaʻono a heʻono iki. Hiki ke hoʻohanaʻia i ka hapanui o nā kaomi e kāhea ana i ka palaoa āpau a me ka palaoa āpau paha. Uaʻoi aku ka nui o ka momona ma mua o ka palaoa maʻamau, akā,ʻo ia hoʻi ka palaoa lūlū, no lailaʻaʻole e hana i ka meaʻai gluten-free. Hiki ke loaʻa nā hua'ōlelo i loko o ka'ōpala āpau a i hoʻopihapihaʻia paha e pono e heluhelu i ka lepili no kaʻike pono e loaʻa ana iāʻoe ka "spelled whole".
15 - Pākī
ʻO ka'ōpala he palaoaʻAmelika ia e pili ana i ka palaoa. ʻO ka'ōpala ka māmā loa o ka'ōpala a ke wikiwiki neiʻo ia e kuke. He wahiʻono a me keʻoluʻolu ia, a hiki ke hoʻohanaʻia e like me ka porridge a i hanaʻia i polenta. ʻO kaʻaeʻole ka liʻiliʻi-free, kiʻekiʻe ma ka calcium, a mai ka mea liʻiliʻi,ʻaʻoleʻoe e hopohopo no ke kūʻai a kūʻaiʻole pahaʻoe i ka'apalapala hoʻopili. He hua liʻiliʻi ia a he kiʻekiʻe i loko o nā meaola, manganese, a me ka calcium.
16 - Pau Wheʻa
ʻO ka'ōpala o ka palaoa heʻeleʻele aʻeleʻele aʻoi aku ka maʻalahi ma mua o ka palaoa'ōmaʻomaʻo keʻokeʻo no ka mea, heʻanoʻeleʻele keʻokeʻo. Ua ulu nui ka palaoa a pau, no laila, maʻalahi ka loaʻaʻana o nā huahana ma ka hale kūʻai. E nānā pono i ka "palaoa palaoa a pau" ma ka papa inoa o nā meaʻai. Wahi a kekahi mau hua e "hanaʻia me ka huapalaoa a pau" akā ināʻikeʻoe i ka palaoa i papa muaʻia, a laila uaʻoi aku ke keʻokeʻo keʻokeʻo ma mua o ka palaoa palaoa a pau.
17 - RīwaiʻAi
ʻAʻole kahi laiki kahi laiki maoli; aia i loko o kekahiʻohana ulu likeʻole a no Amelika Akau e pili ana i ka māheleʻo Lākele Nui. He kohu ikaika a ua hui pūʻia me ka raiki a me ka quinoa e hana ai i ka pila. ʻO kaʻaila pono-keʻokeʻo,ʻoi aku ka nui o ka fiber a me ka protein i ka laiki. ʻO ia hoʻi,ʻo ka gluten-free no laila ua kūponoʻo ia no nā kānaka e pono eʻae i ka'ōpala.