Wahi a ka United States Dietary Guidelines no nāʻAmelika,ʻo ka hapalua o nāʻai a pau e pono keʻai i ka palaoa. ʻO kēia mau mea e like me nā meaʻai i hanaʻia mai ka palaoa a pau, kaʻole, ka bale, ka palaoa a me ka laikiʻeleʻele. ʻO nāʻano'iliala ālaʻula i hanaʻia me ka palaoa keʻokeʻo-ʻo ia he palaoa i hoʻomaʻemaʻeʻia.
ʻO ia keʻano o kaʻokiʻana i kāu laiki keʻokeʻo no ka laikiʻeleʻele he ala maikaʻi loa ia e hoʻonui ai i kāuʻaiʻai .
ʻO Brown Rice vs. White Rice
ʻO kahi laikiʻeleʻele wale nō ka laiki kahi i uhiʻia, i kapaʻia ka hull. ʻOi aku ka wikiwiki aʻoi aku kaʻoihana'ākīnika aʻoi aku konaʻano maʻalahi ma mua o ka lauiki laulā, no laila, uaʻoi aku ka maikaʻi.
Akā i ka weheʻana o ka hull, hele pū ka nui o ke fiber. ʻO kahi kīʻaha laiki he 3 ka hapalua o ka hapalua o ka laulā ke loaʻa ka lauiki i lalo o kaʻeka hoʻokahi o ka fiber.
Pono mākou a pau i ka 28 a 35 karamu o ke fiber i kā mākouʻai i kēlā lā i kēia lā no ka mea hiki i kēlā mau kope ke hana i kahi likeʻole.
Nā Huakaʻi Ola
He maikaʻi ka lapalapaʻiliahi laiki no kāu'ōnaehana nūnū a hoʻomaha ia i ka laweʻana o ka'āpanaʻeleʻele keʻokeʻo. Ua hōʻikeʻia nā haʻawina noiʻi eʻike ana i kaʻaiʻana i ka meaʻai maʻamau ka pono no ka mālamaʻana i ka cholesterol a me ka hōʻemiʻana i ka maʻi o ka maʻi. ʻAʻole kū hoʻokahi ia i ka laiki laiki-ʻo ia hoʻi nā kumuhana o ka'ōpalaʻokoʻa.
Mālama ka raiki i ka magnesium, manganese, a me ka zinc, nā mea a pau i ka wā e hoʻomaʻemaʻeʻia ai ka laiki.
Akā i ka nalowaleʻana o kēlā mau minelala i ka lau nahele, akā, ua hana pinepineʻia me ka hao a me kekahi mau hua B. He mea maikaʻi kēlā, akā, ua nalowale ka laiki keʻokeʻo.
Kūʻai a lawelawe
Ua aloha kekahi poʻe i keʻano o ka maʻa a me kaʻonoʻoi aku o ka laiki laiki. ʻO ia ka maʻalahi-e kūʻai wale i kahiʻeleʻele'ōpala ma mua o ke keʻokeʻo.
Akā no kekahi, he manawa pōkole e hoʻohana ai i kaʻokoʻa. I kēlāʻano, hoʻokolohua me nāʻaoʻaoʻaoʻao'ē aʻe a hiki ke huiʻia nā raiki laulā me nā huaʻaiʻeleʻele e like me ka laiki a me ka quinoa.
Makemake ka laikiʻo Railana e hoʻomākaukau, e like me ka raiki keʻokeʻo, akā lōʻihi ka lōʻihi e kuke ai. E hana i ka laiki laiki me heʻaoʻaoʻaoʻao aiʻole hoʻohanaʻia paha ia he mea hoʻohui i loko o ka pilaf, saladi, a i kekahi mea'ē aʻe paha. A eʻimi i nā mea noʻonoʻoʻole i kāheaʻia no ka nui o ka waiūpaʻa a me ka margarine a mālama i nā meaʻai-i ka nui i ka momona a me ka sodomi ke hanaʻia me ka paʻakai a me nā meaʻono.
Ināʻoe e noʻonoʻo ana, makemake wau e hana i kuʻu'aliki laiki me ka'ōpala o ka'ōmoa ma mua o ka wai a me ka hoʻonuiʻana i nā halo a me nā'alemona almond. I kekahi manawa, hana pū wau i ka quinoa a me ka laiki laiki a me ka kukeʻana i ka manawa like. Hiki pū ke pālahalahaʻia kahi raiki laiki me ka'ōniʻa paʻi a me nā kāloti a me nā pepa a me ka riki. Pāʻina!
Nā kumuhana:
Cho SS, Qi L, Fahey GC Jr, Klurfeld DM. "Kaʻaiʻana i nāʻala o ka meaʻai, nā hui o nā'ōpū a me ke kūlā, a me nā kīʻaha holoʻokoʻa a me ka hōʻemiʻia o ka maʻi maʻamau 2, ka nui a me ka maʻi maʻi maʻi." Am J Clin Nutr. 2013 Aug; 98 (2): 594-619.
Ka Moku'āinaʻoʻAmelika Hui PūʻIa o ka'Iihana Mahiʻai'Aihana no ka Palapala Hōʻali Kūlana Palekana 28. "Hōʻike Hoʻolaha: 20037, Rice, Brown, Long-Grain, Kāhiʻia."
ʻO nā keʻena o kaʻoihana mahiʻai a me ke olakino a me nā lawelawe kanaka. "Nā Dietary Guidelines no nāʻAmelika 2015-2020."