E hele i ka berena, eʻoluʻolu! Hiki i nā mea i loko o ka honua meaʻai ke paio me kahi'āpana momona a pillowy, a me ka momona o ka maikaʻi i kālepaʻia i loko o ka paʻakai a iʻole nā mea i hoʻoponoponoʻia me ke kālai'āina. Akā i kēia manawa, ua loaʻa i ka berena kahi rapʻino. E noi i kekahi, a loaʻa paha i ka hopena ke ho'āʻo nei e pale i ka berena no ka mea "ua hewa ia noʻoe."ʻO ia anei?
ʻAʻole kahi berena hou e pono ai ka meaʻai.
Nui nā mea i hanaʻia me ka palaoa keʻokeʻo (AKA i hānaiʻia i ka palaoa palaoa) a loaʻaʻole kahi waiwai kūpono ma muli o ka nele o nā'ōpū piha. ʻOiai inā kohoʻoe no ka 100% o ka palaoa palaoa a pau, ua hoʻopiha pinepineʻia nā koho ma nā hale kūʻai kūʻai me nā mea hou e hoʻomaikaʻi ai i ka noho hale, nāʻano, kaʻono, a me ka nui o ka pailaʻana. Hiki iāʻoe ke hana i kahi pīpī maikaʻi loa ma ka home me ka hoʻohanaʻana iʻehā meaʻai-palaoa, wai, kapi a me ka paʻakai - akā,ʻaʻole lōʻihi lōʻihi. E hoʻololi wikiwiki ia i loko o hoʻokahi lā a pēlā paha a hoʻomaka e ulu iʻekolu.
I ka USʻo ia wale nōʻaʻole lele. Loaʻa mākou i nā pōʻai e mālamaʻia no nā pule hebedoma no ka meaʻaʻohe mea i loaʻa ka manawa (aiʻole ke kālā) e hoʻopihapiha i kā lākou pale i kēlā me kēia lā. Ināʻaʻole i hoʻohana nā kamaliʻi berena i kēia mau mea hōʻano'ē aʻe, e wikiwiki wikiwiki kā lākouʻai aʻaʻole lākou e hoʻololi i ka uku.
Aia kahi hana i ka liʻiliʻi o nā meaʻai a me nā meaʻai kai kūlohelohe. Loaʻa nā meaʻai i kahi huaʻoi aku maikaʻi-a me ka nui o nā hui berena e hana ana.
ʻO ia ka lono nui, no ka mea, i kēia mau lā,ʻoi aku ka maʻalahi o ka loaʻaʻana o nā pipi maikaʻi ma nā hale kūʻai i nā wā a pau e paʻa anaʻoe me nā mea hana pono e hoʻokele ai.
He mea e nānā ai ma ka Supermarket
ʻO ka heluheluʻana i nā inoaʻo ia ka lālani pale mua loa e hiki ai iāʻoe ke mālama i kāuʻohana. Akā, me nā haneli haneli a me ka nui o nā kuleana ola ola e koi ana iāʻoe e hoʻolohe, hiki i ka hoʻololi koʻikoʻi ke hoʻololi i kou lauoho lauoho.
Akā, ma mua o ka holoʻana i ka moku, e nānā i kaʻu mau alakaʻi maʻamau a pololei no ka kiʻiʻana i kahi pīpī aloha.
- Pono ka hua mua e lilo i ka palaoa piha . Nui nā'ā'ī i hāʻule ma lalo o ka "palaoaʻohi", e like me ka palaoa, kaʻohi, ka laikiiki, ka bale, ka millet, ka buckwheat, a me ka bulgur. E mālama pono i ka mea muaʻole i "hoʻomāhuahuaʻia i ka palaoa palaoa."ʻO ia ka helu no ka palaoaʻeleʻele.
- E nānā i ka helu huaʻai 100% . ʻO ka hōʻailona he 100% e hōʻoiaʻiʻo iāʻoeʻo nā huapalapala a pau (hoʻokahiʻano a iʻole ka hui pūʻana paha) i loko o ka pā,ʻo ia ka palaoa piha.
- E nānā ma kahi o 2g o fiber ma kēlā me kēia paʻi.
- E pale i nā meaʻai me nā mea nui. Eia ka lāpili liʻiliʻi o nā mea additive no ka hoʻokaʻawaleʻana i nāʻaila i hoʻohuiʻia i ka lepo, potassium bromate, azodicarbonamine, DATEM, a me nā kala laulā.
- E noʻonoʻo i nā kalola. No kahiʻoi aku o 100 mau calories ma kēlā me kēia'āpana (80 inā nānāʻoe i kou kaumaha). A no nā poʻe e nānā ana i nā koho a trimmer, nui nā'āpanaʻano palaoa ma waena o 40 a 50 calories ma kēlā me kēia'āpana.
ʻO ke ola o ka puʻuwai i ka manawa kahiko
ʻO ka mea maʻalahi, nā pīpī i hoʻopihaʻia me ka'ōpuʻu i hōʻiliʻiliʻia, ka bale, ka palaoa, ka hua'ōlelo i uluʻia, a me nā lelo e piʻi ana i luna o nā papa inoa kūʻai ma o ka'āina a no ka kumu maikaʻi.
Mālamaʻia kēia mau pōʻaiʻokiʻoki me nā meaʻai a me ka mālamaʻana i ka mākeke berena-wikiwiki.
ʻO kahi haʻawina i paʻiʻia ma ka International Journal of Food Sciences a me Nutrition ka nānāʻana i nāʻano iʻa o ka palaoa kahiko a me ko lākou mau pono e ola ai ma 45 mau kānaka olakino olakino. Ma hope o nā pule heʻewalu o kaʻaiʻana i ka palaoa kahiko i kāhikoʻia i ka meaʻahaʻaina, uaʻike nā haumāna i ka hoʻonui iki o ka cholesterol, LDL cholesterol, a me ka glucose (me ka loaʻaʻole o nā lawelawe olakino i ka poʻe eʻai nei i nā meaʻai hou).
ʻO kēia keʻano o kaʻokiʻana i kāu'āpana maʻamau no kaʻai i hanaʻia me nā kīʻahi kahiko, he ala maʻamau ia e ho'ēmi ai i kāu maʻi o ka maʻi maʻi.
Hiki iāʻoe keʻimi i kēia mau meaʻai maikaʻi a me ka maikaʻi i nā papa ma nā hale meaʻai meaʻai a me ka'āpanaʻenehana "natural" ma nā wahi'ē aʻe. ʻO ka manawa'ē aʻe e kūʻai akuʻoe i kahi papaʻa hou, e hāʻawi i nā kānana kahiko a ho'āʻoʻoe - e kahaha pahaʻoe pehea kou makemake!
ʻO Joy Bauer, MS, RDN, CDN,ʻo ia ka mea olakino olakino no ka NBC o Today show and founder of Nourish Snacks
> Puna:
> Sereni A, et al. Nā Hua'ōlelo Cardiovascular Mai ka PaʻiʻAna o ka Paʻa Loaʻa: Nānāʻana mai kahi Hoʻopiʻi Hiki Kūʻokoʻa i kahi Kūlohelohe. ʻO ka International Journal of Food Sciences a me ka meaʻai 2016 (0) 0: 1-7.