Ke'ōlelo nei nā kulekele kūʻokoʻa e koho i nā kānanaʻokoʻa ma mua o nā'ōpala i hoʻomaʻemaʻeʻia, akā he aha ka mea likeʻole ma waena o lāua? E like paha me kāu e manaʻo ai, aia nā'ōpū piha i nā'āpana palaoa mua, e like me ka mea i uluʻia e ka mea kanu. Hoʻopihaʻia nā'āpala i hoʻopiliʻia-e wehe i kahi o kēlā mau'āpana.
ʻO kēlā mau'āpanaʻano mua loa i loaʻa ka fiber me nā meaʻai'ē aʻe, a he maikaʻi lākou noʻoe, aʻo ia ke kumu i koi ai nā mea olakino ola i nā kānaka e komo i nā kīpala piha ma kā lākou meaʻai.
Akā,ʻo ka'ōpalaʻokoʻa a me ka palaoa i hanaʻia mai loko mai o ia mau mea,ʻaʻole ia e hoʻomāmā, nā hua liʻiliʻi o ka momona,ʻo ia ke kumu e pale aku ai nā mea hana huaʻai i meaʻole.
Nā Wālā o nā Kino
ʻO ka palaoa,ʻo ka palaoa, ka palaoa, ka raiki, ka sorghum, ka bale, ka millet, ka rai, a me kaʻai. ʻO ka hua o ka mea kanu hua, i kapaʻia hoʻi kaʻolo,ʻo ia ka mea i hōʻiliʻiliʻia. Loaʻa iʻekolu mau'āpana:
- ʻOi: ʻO ka uhi uhi ka'ōpū
- Endosperm: ʻO kahi mākia o ka palaoa ma lalo pono o ka lālā
- ʻO Germ: ʻO ka hapa o ka hua e hiki ke ulu i loko o kahi ulu lāʻau'ē aʻe
ʻO ka endosperm ka hapa nui loa o ka kolo aʻo ka germ ka mea liʻiliʻi loa. Pau nā'āpana o ka'ōmole i nā meaʻai. ʻO ka huapalapa ka mea hoʻokahi i loaʻa nā momona maikaʻi. ʻO ka pīlā ka nui o ka'ōpū o ka noʻonoʻo.
ʻO ka palaoa a me ka palaoa i hoʻomaʻemaʻeʻia
ʻO ka palaoa āpau o kēlāʻano kēiaʻano o ka palaoa, ka gluten-freeʻole aʻaʻole-i loko nā'āpanaʻekolu o ka'ō'ō palaoa, me ka lepo.
ʻO ka palaoa palaoa i hoʻopiliʻia wale nō ka hopena-ka hana o ka palaoa e hoʻomaʻemaʻe i ka pua a me ka pua. ʻO ka hōʻiliʻiliʻana i ka palaoa palaoa ka mea e mālama ai i kahi ola lōʻihi loa a me kahi kikokikona maikaʻi loa.ʻO ka hana o ka palaoa e hoʻopauʻia ka pua a me ka pua. ʻO ka hōʻiliʻiliʻana i ka palaoa palaoa e hoʻolako i kahi ola lōʻihi a me kahiʻano maikaʻi.
ʻO ka palaoa'ōmaʻomaʻa he mau pono maikaʻi maoli nō. Hoʻopiliʻia me ka lālā fibrous a me ka hua o ka aʻa i ka mea kanu. Hoʻohui pūʻia kekahi mau hua Bʻoi aku iʻoi aku ka nui, nā melako, a me ka fiber ma mua o ka palaoa maikaʻi.
ʻO ka meaʻoiaʻiʻo,ʻo nā mea hana ke hoʻomāhuahua i nā huaora a me nā minela (pono, acid folic a me ka hao) hoʻi i loko o ka palaoa palaoa i hoʻomaʻemaʻeʻia e lilo i meaʻaiʻoi aku ka maikaʻi. Eia naʻe,ʻaʻohe ala e hoʻomāhuahua ai i ka fiber i ka palaoa maeʻa me ka'ānaiʻoleʻana i kāna kikokikona maikaʻi a hiki i ka hoʻohaʻahaʻaʻana i kona ola ola.
ʻO Gluten-Free Grain Flour: Ka nui o nā mea i hoʻomaʻemaʻeʻia
Inā loaʻa iāʻoe ka maʻi celiac a me kaʻole o celiac gluten, ponoʻoe e pale i nā'ōleʻalepaʻelima (ʻo ka palaoa, ka bale, a me ka rai) a me ka oats. ʻO nā momona'ē aʻe he maikaʻi ia noʻoe,ʻoiaiʻaʻole lākou i hoʻokahoʻia me ka palaoa'ōpiopio .
ʻOiai ua hoʻohana nā mea hana huapalapalaʻole liʻiliʻiʻole i nā kīʻale liʻiliʻiʻole o ka gluten no ka mālamaʻana i ka berena maikaʻi,ʻo ka hapa nui o nā huaʻai glutenʻole ma ka mākeke e hanaʻia me ka palaoa'ōpiopioʻole. No kēia kumu, he nuiʻole nā fiber i ka poʻe i hahai ma hope o kaʻai lamaʻole, aʻaʻole i loaʻa i nā mea i nā hua B he nui, aiʻole. Hiki paha iāʻoe ke hoʻonui i nā huaʻai ināʻoe eʻaiʻole i ka gluten-free.
Hiki ke loaʻa i ka palaoa i ka palaoa maikaʻiʻole.
No ka laʻana, ua hana ka Mō'ī Arthur Flour i ka palaoa palaoa wiliʻole. Akā,ʻo ka nui o nā kīʻahaʻaila-ʻole-kīʻaha-ʻole-kīʻaha eʻikeʻoe i nā'ōpala i hoʻomaʻemaʻeʻia, me ka laikiʻeleʻele ka mea maʻamau.
Eia kekahi, i ka wā e kamaʻilio anaʻoe i nā kīʻaha holoʻokoʻa free gluten, ponoʻoe eʻike i kekahi o nā mea a mākou e manaʻo ai he "ʻohi" heʻano likeʻole nāʻano mea kanu likeʻole. Hoʻomoʻiʻia ka Quinoa a me ka buckwheat i loko o kēia māhele, a hiki i nā meaʻelua ke hana i nā meaʻai maikaʻi loa.
> Kālā:
> No nā pūʻulu kala. ʻAla HuiʻOihanaʻAmelika Hui PūʻIa kohoMyPlate.gov. https://www.choosemyplate.gov/grains
> Ka Pau a me ka Hua. HuiʻAmelikaʻAmelika. http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Whole-Grains-and-Fiber_UCM_303249_Article.jsp#.WWoWG-mQzx8.