Peheaʻoe eʻike ai e pili ana i nāʻano likeʻole o ka lepo
Loaʻa i nā mea a pau keʻai i ka palaoa i kekahi wahi. ʻO ia ke kumu o ka waiwai nui loa, e like me ka berena a me nā kuki, a hoʻohanaʻia ia he mea kumu nui i ka wā e paʻi a me ka kuke i kaʻiʻo, ka iʻa a me nā huaʻai. Akā, ua maikaʻi ka palaoa? ʻAʻole i kiʻekiʻe loa nā calorie i loko o ka palaoa no ka mea hoʻohana pinepine mākou i kahi'āpanaʻuʻuku. Akā, aia kekahi mauʻano e hoʻomāhuahua ai i kāu ola me nāʻano palaoa likeʻole.
Calories i ka Flour a me nā meaʻono
| ʻO Wheat, Keʻokeʻo, Nā Kuleana Aʻo | |
|---|---|
| Ka lawelaweʻana i ka Launa 1 cup (125 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 455 | |
| Nā Kalo mai ka'Ame 11 | |
| Ka Pau'Akea 1.2g | 2% |
| 'Aluʻu Wai Loa 0.2g | 1% |
| ʻO ka momona momona 0.5g | |
| ʻO ka momona momona 0.1g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 3mg | 0% |
| Pōpila 133.75mg | 4% |
| ʻO ka Carbohydrates 95.4g | 32% |
| Dietary Fiber 3.4g | 14% |
| Nalu 0.3g | |
| Paʻi 12.9g | |
| ʻO ka Vitamin A 0% · Hua'ōlelo C 0% | |
| Ke Komika 2% · Kaha 32% | |
| * Ma luna o kahi hānaiʻai 2000 | |
Nui nāʻano likeʻole o ka palaoa i hiki ke hoʻohanaʻia no ka kukeʻana a me ka kukeʻana. ʻO kahi o ka palaoa āpau,ʻo ia ka palaoa keʻokeʻo e hoʻopiliʻia mai ka palaoa. Eʻikeʻoe i loko o ka hale kūʻai i kapaʻiaʻo "All-purpose, Enriched, Bchedched Flour."
ʻO nā meaʻai kūpono no ka palaoa e hōʻike i hoʻokahi kīʻaha e hāʻawi ana i ka calories 455, akāʻaʻoleʻoe eʻai i kēlā mau calorie ināʻoe eʻai i ka palaoa no ka mea ua huiʻia me nā mea'ē aʻe e hana i ka berena, muffins, kuki, a me nā mea'ē aʻe.
Wahi a USDA,ʻo ke kīʻaha keʻokeʻo, nā kumu a pau, nā mea momona,ʻo ka palaoa momona he kumu maikaʻi loa ia o ka selenium, riboflavin, niacin, a me ke koko. He kumu maikaʻi hoʻi ia o ke keleawe, ka hao, ka phosphorus, a me ka zinc.
Akā, nui nāʻano likeʻole o ka palaoa i kohoʻoe i ka kuke a hoʻomākaukau i nā meaʻai.
He mea kōkua e hoʻohālikelike i ka hoʻohanaʻana i ka pono a me nā meaʻai ponoʻole no nāʻano likeʻole o ka palaoa a me ka hoʻoholoʻana i kahi mea pono iāʻoe.
- Hoʻopihaʻia ka palaoa he 408 kalo i kēlā me kēia kīʻaha, 16 grams o ka protein, 86 grams o ka waiʻahu, 13 grams o ke fiber a me ka 3ʻona momona.
- ʻO ka palaoa Almond e hāʻawiʻia he 640 calories ma ke kīʻaha, 24 grams o ka protein, 24 grams o ka waipika, 12 grams o ke fiber a 56 grams o ka momona.
- Hāʻawiʻo Semolina i ka calories 601 i ke kīʻaha, 21 grams o ka protein, 122 pahuka o ka waihā, 7 grams o ke fiber a me ka 1.8 karamu o ka momona.
- ʻO ka palaoaʻeleʻele ka hāʻawi i 496 kaloni i kēlā me kēia pahu, 11 grams o ka protein, 107 grams o ka carbohydrate, 2 grams o ke fiber a hoʻokahi gram o nā momona.
Nā Huakaʻi Ola o nāʻokoʻa likeʻole o ka lepo
Hiki iāʻoe ke koho e hoʻohana i kahiʻano likeʻole o ka palaoa e hoʻomoʻa ai i mea e hoʻomaikaʻi ai i nā pono o kāu meaʻai. ʻO kekahi laʻana,ʻo ka palaoa i hanaʻia mai ka palaoa palaoa maikaʻi e hāʻawi mai i kaʻoihana maikaʻiʻoi aku ma mua o ka palaoa i hanaʻia mai nā'ōpala i hoʻomaʻemaʻeʻia . Akā,ʻaʻole pālahalaha ka palaoa a pau. He mea nui eʻike i keʻano pehea e hoʻohana aiʻoe i kāu palaoa i mua o kou hanaʻana i ka mīkini.
- He helehelena maikaʻi loa ka'ōpala a me ka hoʻohana pinepineʻia i ka mea i hoʻomoʻaʻia e like me nā kuki a me nā pōpō. Uaʻoi aku ka kiʻekiʻe i ka mākalo a lalo i loko o ka protein. Wahi a ka Council Wheat Foods Council, hiki ke hanaʻia hoʻokahi kīʻaha o ka palaoa palaoa ma ke anaʻana i hoʻokahi kīʻaha 1 ka palaoa, e wehe i 2 punetēpē o ka palaoa a hoʻololi i ia me 2 punetēpē o ka palaoa.
- ʻO nā kumu a pau, ua hanaʻia ka palaoaʻeleʻele maikaʻi mai kahi hui pū me ka palaoa paʻakikī a palupalu aʻoi aku ka maʻalahi o ka hoʻohanaʻana no ka mea, ua hoʻomaʻemaʻeʻia ka loaʻaʻana o ka'ōmole haʻahaʻa ma mua o ka palaoa palaoa. ʻO ke olaʻana o ka'ōpala i ka palaoa a pau he meaʻala. ʻOiai ua maʻalahi ka palaoa a pau,ʻo ia ka huaʻai waiwai . Kālepa nā kauka lapaʻau e hoʻopiha mākou i nā'ekene'āpana me nā kīʻaha piha i nā manawa a pau e hiki ai ke hoʻonui i kā mākou iʻai.
- Hanaʻia Semolina mai ka lepo a iʻole ka palaoa paʻama iʻoi aku ka nui o ka pilikino a me ka māliko i nā mea'ē aʻe. Hoʻohanaʻiaʻo Semolina e hana i nāʻano pasta a me nā couscous. ʻAʻole kēia he palaoa maikaʻi e hoʻohana ai i ka hanaʻai. ʻAʻole ia he maikaʻi maikaʻi no ka poʻe mālama i kaʻai momona liʻiliʻi a iʻole ka maʻalahi.
- ʻO ka palaoa a pau , no loko mai ia o ka palaoa a pau. Hōʻiliʻili ia i ka berena i maʻa mau loa, akā,ʻoi aku kaʻoi aku o ka fiber a me ka meaʻai ma mua o ka palaoa i hanaʻia mai ka palaoa maikaʻi. ʻOiaiʻaʻole makemake kekahi poʻe meaʻai maikaʻi i keʻano o nā mea i hoʻolapalapaʻia me kēia meaʻoi aku ka meaʻoi aku ka maikaʻi, uaʻoi aku ka maikaʻi o ka olakino ma mua o nāʻano momona a maikaʻi.
- Hanaʻia ka palaoa'Amone mai nā'alemona a pau i uhiʻia a hoʻohana pinepineʻia no ka mea kanu kīkī a me ka gluten liʻiliʻi. He mea kōkua kēia palaoa i nā mea make me nā kānaka liʻiliʻi liʻiliʻi a me nā kānaka i mālama i ka meaʻai pāʻaniʻole-ʻole he nui loa i ka momona.
Nā nīnau maʻamau e pili ana i ka lepo
ʻO nā pane i kekahi o nā nīnau i nīnau pinepineʻia e pili ana i ka palaoa e hilinaʻiʻia ma kaʻano o ka palaoa āu e koho ai
He aha ke ala maikaʻi e mālama ai i ka palaoa?
ʻO ka mea hana olakinoʻo Erin Huffstetler e paipai ana i nā mea e hoʻomaʻemaʻe ai i nā mea e hoʻomaʻemaʻeʻia e pepehi i nā hua manu a me nā hua manu. A laila, e hoʻohuli i kahi pahu'ilika a me ka ipu aniani me kahi pale e hoʻopaʻa ai. ʻO ka'ōpala o ka palaoa kaʻoi aku o kona ola ma mua o nā mea'ē aʻe, no lailaʻaʻole e lōʻihi. Kākoʻoʻo ia i ka mālamaʻana i ka palaoa palaoa a pau i ka paʻukū. Mālama maikaʻiʻia ka palaoaʻAmona me ka hau maloʻo.
Pehea ka lōʻihi o ka palaoa inā e mālama ponoʻia?
ʻO ka'ōpala e mau ana 3-6 mahina inā mālama ponoʻia. Ināʻoe e mālama i ka palaoa i loko o ka pahu pāʻani, e lōʻihi loa (a hiki i hoʻokahi makahiki). He nui nā meaʻai kīhāpai e'ōlelo inā inā maikaʻi maikaʻi kaʻala o kāu palaoa, pono nō ia e hoʻohana. He nui nā papaha palaoa i loaʻa i kahi "ʻoi aku maikaʻi" i hiki iāʻoe ke hoʻohana i alakaʻi.
Hiki iaʻu ke hui pū i ka palaoa ke kūʻai aku au i kahi hōʻailona hou?
ʻAʻole maikaʻi e hui pū me kāu palaoaʻala me kāu palaoa kahiko.
E hoʻohana mau au i ka palaoa palaoa maikaʻi no ke olakino maikaʻi?
ʻAʻole pololei. Hāʻawiʻia ka palaoa maikaʻi e ka palaoa piha, akā,ʻaʻole ia e hana mau i kēlā me kēia meaʻai. Hoʻohana iāʻoe inā hiki iāʻoe keʻai a me ka hoʻopihaʻana i ka palaoa i loko o ka hoʻoponopono.
ʻO kahi hua'ōlelo mai
Inā he mea kukeʻaiʻoe, hiki iāʻoe ke koho i kaʻano o ka palaoa e hoʻohana aiʻoe i nā meaʻai. Akā inā kūʻaiʻoe aʻai paha i nā mea i kāluaʻia, hikiʻole iāʻoe ke koho. ʻOiai he mea maʻalahi ke nānāʻana i nā meaʻai e like me ka palaoa o ka palaoa a pau, ponoʻoe e hana i nā koho kūpono no ka pono ma muli o nā kumuhana'ē aʻe o kāu meaʻai. Makemake mākou a pau e pāʻina i nā mea i kāluaʻia mai kēlā manawa i kēia manawa, akā, e loaʻa iāʻoe kekahi pale no kāu meaʻaiʻaiʻai inā kohoʻoe i nā mea i kāluaʻia me nā meaʻai maikaʻi e like me nā huaʻai a me nā lau.
> Kālā:
> Wheat Foods Council.Different Types of Wheat. He Alakaʻi Kūkākūkā Kūlohelohe no nā Bakers Bakena.
> Ka Manawa o Roberta Larson Duyff Mea Mana: E aʻo e pili ana i nāʻano likeʻole o nā papahana Flours Academy of Nutrition and Dietetics Food & Nutrition