Nā Nutrition Nutrition
ʻO nā meaʻai i hanaʻia mai ka palaoa, ka laiki, nā'ōleʻa, ka huapalaoa, ka bale, aʻo nā huapalapala'ē aʻe paha he huaʻai. ʻO nā hua o ka palaoa me kaʻai, ka pasta, ka oatmeal, nā kīpōpō, nā tortillas, nā muffins a me nā meaʻai'ē aʻe.
Hoʻokomo pinepine nā poʻe loea kūikawā i kaʻaiʻana i ka nui o nā'āpana he hapa o ka meaʻai maikaʻi. Akā, uaʻikeʻoe pehea e koho ai i nā kānana maikaʻi loa no ka pohō kaumaha a me ke olakino maikaʻi?
Nāʻano o kaʻiliahi: Kaʻiliahi Aʻo a me nā Kāpala Hoʻolapala
Hiki ke hoʻohālikelikeʻia nā huaʻano i nāʻanoʻelua: nā kīʻaha a pau a me nā'ōpala i hoʻomaʻemaʻeʻia .
ʻO ka laiki a me ka oatmeal nā lālā o ka'ōpala piha. Aia nā'ōpū piha i kaʻohi kernel piha.
ʻO ka'ilikaʻulaʻula a me ka palaoa keʻokeʻo he mau hōʻailona ia o nā'ōpala i hoʻomaʻemaʻeʻia ʻO nā huapalapala i kālaiʻia i kekahi manawa i kapaʻia he mau kāpili'ōpala i hoʻopiliʻia. Ua hanaʻia kēia mau palaoa. Hoʻopau ka hoʻoponoponoʻana i ka lālā a me ka germ. Hoʻomaopopo ka hoʻoponoponoʻana i kēia mau meaʻai i kahiʻano maikaʻi a hoʻopau i ko lākou ola.
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Pehea eʻai ai i ka ho'āla nui, maikaʻi-no-ʻoe Granola
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Pehea e hiki ai iāʻoe ke hoʻohana i nā'ōpala i kāwiliʻia no kou ola
ʻO kekahi poʻe meaʻai e makemake i ka hopena a me keʻano o nā'ōpala i hoʻomaʻemaʻeʻia, akāʻo ka hoʻomehana hoʻomaʻemaʻe e hoʻopau i nā meaola maikaʻi e like me ka B vitamins, fiber, a me ka hao. ʻO ia ke kumu i'ōleloʻia e nā kauka kau ola e hoʻopau i kā mākou noi o nā mea i hoʻomaʻemaʻeʻia aiʻole nā'ōpala i hoʻomaʻemaʻeʻia a hoʻokaʻawale i nā huapalapala ma kahi.
Nā kumu o kaʻohi piha
ʻO nā lālā o nā'ōʻaiʻai meaʻai āpau he mau:
- ka laikiʻala
- oatmeal
- popcorn
- ʻo ka palaoa a pau
- muesli
- ka palaoa a pau
- nā'ōpala palaoa palaoa a pau
- ʻo ka palaoa a pau loa
- nā hoʻopalaʻau'āhi palaoa a pau
- lālā laiki
ʻO kekahi mau hōʻailona o nā'ā'ī'ōpala liʻiliʻi maʻamau i loko o:
- amaranth
- millet
- quinoa
- ka sorghum
ʻO nā lālā o nā mea i hoʻomehanaʻia e pale a koho paha i nā mea liʻiliʻi pinepine:
- kukū
- ka palaoa a me ka palaoa tortillas
- nā grits
- nā noodles
- ka spaghetti
- macaroni
- kiʻi
- ka paʻi kānina
- ka berena keʻokeʻo
- i ka laikiʻeleʻele
ʻO kēia mau hiʻohiʻona o nā kīpala e kōkua iāʻoe e hana i nā koho maikaʻi aʻe i ka wā o kāu kūʻai kūʻai . Hiki iāʻoe ke paʻiʻia i loko a mālama i ka lima a iʻole ka kahakaʻina o kaʻaoʻao ma kāuʻike. Hiki i nā hoʻololi kūikawā i kāu mau meaʻai a me nā koho kai ka mea nui i kāuʻaiʻana, e like me ka hoʻonuiʻana o ka fiber a me nā meaʻai.
Nā Nutrition Ola a me nā Huakaʻi Ola
ʻO nā'ōpū nui aʻoi aku ka maikaʻi a maikaʻi ma mua o nā'ehi i hoʻomaʻemaʻeʻia. Hoʻomoʻaʻia ka'ōmoa a pau i nā huaʻaola E, B, a me ka folic acid ma mua o nā'ōpala i hoʻomaʻemaʻeʻia. A hoʻolako lākou i nā mineral nui e like me ka magnesium, ka zinc, a me ka hao.
Akā,ʻaʻole i pau nā huahana olakino o ka palaoa. Ua loaʻa i nā mea noiʻi nā pilina ma waena o kaʻaiʻana i nā'ōpū a me nāʻoihanaʻoihana'ē aʻe e like me:
- ʻO ka pilikia iki o kekahi mau maʻi lapaʻau
- ke kahe haʻahaʻa
- ua emi mai ka nui o ka maʻi maʻamau 2 type
- ka cholesterol haʻahaʻa
- maikaʻi maikaʻi ke olakino
- ʻO ka hopena o ka maʻi maʻi o ka naʻau
ʻO ka mea nui loa,ʻo ia ka mea e pono ai kaʻaiʻana ma nā'ōpū holoʻokoʻa no ka mea,ʻoi aʻe kaʻai o kaʻai i ke kō.
ʻO ke ahi i hoʻopiliʻia a hikiʻole ke kōkua aku i kāuʻai i nāʻano likeʻole. Akāʻo nāʻanoʻelua o ke fiber e kōkua iāʻoe e lilo i ka kaumaha no ka mea, ʻo nā meaʻai momona o ka momona e kōkua iāʻoe e noʻonoʻo i ka lōʻihi o ka lā. ʻO ka manaʻo i piha ka mea hiki ke kāohi i kaʻaiʻana.
Ua hoʻonuiʻia ka'āpana momona . I ka wā e hoʻomāʻonaʻia ai kaʻai,ʻo ia hoʻi, ua hoʻihoʻiʻia nā meaʻai i loaʻa mua i kaʻai i ka huahana i ka manawa o ka hanaʻana. ʻO kekahi laʻana, ua loaʻa paha i ka palaoa maʻemaʻe ka B a me ka hao i hoʻohui houʻia i loko o ka hana hana.
Akā, ʻaʻole i hoʻokomoʻia ka fiber i nā'āpana waiwai . No ka dieters, he pilikia paha kēia. Ināʻaʻoleʻoe e lawa i ka fiber i kāuʻai, hiki iāʻoe ke kaumaha i ka wā e lilo ai ke kaumaha.
Ke kuhikuhiʻana i ka palaoa a me ka momona
No laila, pehea lāʻoe eʻike ai inā heʻaiʻokoʻa kāuʻai aʻo kahi palaoa kūpono paha? No ka hoʻomaopopoʻana i nā meaʻaiʻokoʻa o ka meaʻai, eʻimi i nā hua'ōlelo e like me "ka palaoa a pau," "ka palaoa a pau," "rye," aiʻole "nā'ounu holoʻokoʻa" e like me ka mea mua. Hiki paha iāʻoe keʻike i kēia mau meaʻai i nā meaʻai e'ōlelo ana "i kahi kumu maikaʻi o ka fiber" ma mua o ka pūʻali.
A pehea lāʻoe e hōʻiliʻili ai i nā'ākīʻeleʻele a momona paha? Inā hōʻoleʻole kahi huaʻai i nā'ōpala piha, a laila ua hoʻomaʻemaʻeʻia. Akā, ua hoʻomāʻonaʻia kekahi mau'āpala i hoʻomaʻemaʻeʻia aʻaʻole kekahi. Hoʻolaha ka USDA e nānāʻoe i ka papa helu hoʻolālā i ka hōʻailona o nā huahana i hoʻohanaʻia no ka hua'ōlelo "hoʻonuiʻia." ʻO nā'ehi i kālaiʻia i hāʻawiʻoleʻia e hāʻawi i ka waiwai kūponoʻole o kēlā me kēia meaʻai aʻo lākou keʻano kiʻekiʻe i ke kōpaʻa a me nā calorie.
Hōʻoiaʻia ka hoʻohanaʻana o ka palaoa i kēlā lā i kēia lā
ʻO ka nui o nā meaʻaiʻai e pono aiʻoe eʻai i kēlā me kēia lā e pili ana i kou makahiki, ke kāne a me ka papahanaʻoihana, e like me ka USDA. ʻO kēia nā'ōlelo a kaʻahahui no kaʻaiʻana no nā kāne a me nā wāhine kāne kūpaʻa e mālama i kahi pae hoʻolālā kino.
- Nā wāhine 19-50 makahiki :ʻeono auneke like
- Nā wāhine 51 makahiki aʻoi aku :ʻelima mauʻele
- Ka poʻe kāne 19-30 makahiki :ʻewalu'eleka mea like
- Nā kāne 31-50 mau makahiki :ʻehikuʻele
- ʻO nā keiki 51 he mau makahiki aʻoi aku :ʻeono auneke like
ʻO kahi kīʻaha o ka berena, hoʻokahi kīʻaha o ka pūʻali hoʻomākaukau i kaʻai, aiʻole ka hapalua o ke kīlaʻi laiki, ka pīni i kāpīʻia, aiʻole i ka meaʻai i kālaiʻia e hiki ke heluʻia heʻanoʻawaʻawa.
Ke'ōlelo nei ke USDA he nui ka hapalua o ka palaoa i pau i kaʻai.
Hoʻohui pū i nā kīʻahaʻokoʻa i loko o kāuʻaʻai
Hiki ke hoʻohuiʻia nā meaʻai i loko o kēlā me kēia meaʻai a meaʻai paha. I ka wā e loaʻa aiʻoe i ke kaula o ia mea, he maʻalahi kaʻaiʻana i nā kīʻaha i nā lā a pau. E noʻonoʻo i kekahi o kēia mau ala maʻalahi e hoʻokomo i ka'ōpala i kāuʻai i kēlā me kēia lā.
- E mālama i kahi oatmeal me kāu kole i ke kakahiaka
- E koho i ka'āpanaʻai kakahiaka mai nā'ōpū piha
- Eʻoliʻoli i nā'ākī palaoa'ōpiopio me ka puaʻa no kahi'āpī wikiwiki i kaʻauinalā
- E koho i ka palaoaʻokoʻa ma mua o ka berena keʻokeʻo me kāu sanwiti i ka manawa awakea
- ʻO kahi lauiki laiki kahi o ka laiki me kaʻaina awakea
- Eʻoliʻoli i ka popcorn'ōpiopio e like me ka meaʻai i ke ahiahi
> Kālā:
> Ke Kulaʻo Harvard o ke Aupuni. Pau ka'ō. ʻO ka Punawai Waiwai. https://www.hsph.harvard.edu/nutritionsource/whole-grains/
> Jones J, Engleson J. Nā kīʻaha: Nā pōmaikaʻi a me nā pilikia. ʻO ka loiloi makahiki o nāʻike'elekema a me kaʻenehana 2010; 1: 19-40. https://www.ncbi.nlm.nih.gov/pubmed/22129328.
> Jonnalagadda SS, Harnack L., et al Hoʻonohonoho i ka puʻupuʻu puʻupuʻu holoʻokoʻa: Nā lawelawe olakino e pili ana i nā'ōkōkino kūʻokoʻa-Summary o ka hui kaiaulu o ka makahiki 2010 no ke kaiāulu Hawaiʻi. ʻO ka Journal of Nutrition . 2011; 141 (5). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3078018/.
> USDA. KohoMyPlate.Gov. Nā'ehi: Nutrition and Benefits Health. https://www.choosemyplate.gov/grains-nutrients-health