Ma ka haʻahaʻa haʻahaʻa liʻiliʻi,ʻo ka pahuhopu nui ka palekanaʻana i ka hoʻonui nuiʻana o ka kulukose koko. ʻO kēia ke kumu e palekana ai mākou i nā meaʻai i nā mea he nui a me nā meaʻai. Akā i ka hoʻololiʻana,ʻaʻole i hoʻokumuʻia nā hōkū. Hiki wikiwikiʻia kekahi mau mea hōʻoki a hoʻonui i ke koko koko. Ua hoʻonui mālieʻia nā mea'ē aʻe, e hoʻonui ana i ka glucose koko aʻoi aku i lōʻihi lōʻihi.
ʻO kekahi mākalo, i kapaʻia he starch kūʻokoʻa ,ʻaʻole i paʻiʻia i loko o ka'ōpū liʻiliʻi ma muli o ka hopena o ke koko. ʻO ka nui nui o ka māhele o ka maloʻo māmā māmā i loko o kahiʻaiʻai,ʻo kaʻoi aku ka kiʻekiʻe o ka hōʻailona o kaʻai.
He ahaʻo Starch?
ʻO nā pae hiamoe he mau kaulahao lōʻihi lōʻihi o nā meaʻala liʻiliʻi. ʻO ia ke kumu i kapaʻia ai lākou he "mau huaʻaleʻa." Ua noʻonoʻoʻia e hikiʻole i nā'ōpelu'aleʻa ke hoʻopuka i ke koko koko i wikiwiki aiʻole e like me nā suga, akā i kēia manawa, uaʻike mākou heʻoi aku ka nui o nā meaʻai ma mua o kekahi mau meaʻala. Ma kēiaʻano,ʻaʻole lākou "pilikia" no ka lōʻihi loa. ʻO nā kānaka i paʻakikī i ke kola, ponoʻole lākou e pale i nā meaʻaiʻoi aku kaʻoi aku o kaʻoihana starchy a mai ka nui loa o nā meaʻaiʻeleʻele e wāwahi kokeʻia i loko o ke kō.
ʻO wai kahi meaʻai i loaʻa i kahi Lūkini?
ʻO ka palaoa (ka palaoa, ka laiki, ka bale, kaʻaila), ka'ailala, ka kānana, a me nā pīni he mau meaʻai nui loa. Hanaʻia nā'ehi i meaʻai, meaʻala a pasta, a me nā pīkī, nā kuki, nā kuki, nā keke, ke kīkino, a me nā mea'ē aʻe i hanaʻia me ka palaoa.
He aha ka mea e hoʻoholo ai i ka hoʻouluʻana a me ka haʻahaʻa o ka uluʻana?
Nui nā kumuhana i ka hana.
He aha ka hana i ka maloʻuma ma mua o ko mākouʻaiʻana? ʻO keʻano o kaʻohi (aʻo ka palaoa paha), hiki iā mākou ke'oniʻuki, pākī, hāpala,'ōwili, a kāpili pinepine i lalo e hoʻokomo i nā meaʻai.
ʻO kēia ka hopena o ka hanaʻana i kekahi o ka hana o kā mākou'ōpena'ōpala ma mua o kaʻaiʻana i loko o ko mākou waha. ʻAʻole ia he mea kupanaha no ka liloʻana o kēia mau mea i loko o kaʻoihana maikaʻi i loko o nā minuke o ko mākou kino. ʻO nā mea momona i wikiwikiʻia e hoʻopihaʻia,ʻo ia mau mea i hanaʻia mai ka palaoa (e like me ka palaoa āpau piha) a me nā'āpana'ōkōpō loa.
I kekahiʻaoʻao, inā e mau ana ka'ōmaʻomaʻu aiʻole ka lemu, e like me ka pī, ka laiki laiki, ka bale a pau, uaʻoki liʻiliʻi ka mākiko i loko o ka sugars, aʻaʻole kekahi i lilo i ke sukake akā hiki i ka'ōpū nui i paʻa - kēia i kapaʻiaʻo starch.
Hoʻonohonoho Starch. ʻO nāʻano likeʻole o ka mākaloka he mau hoʻonohonoho likeʻole o nā molekuma, a he maʻalahi ka maʻalahi o kā mākou mau enzymes digestive ma mua o nā mea'ē aʻe. ʻO kekahiʻano starch, i kapaʻiaʻo amylose, ua haʻihaʻi haʻahaʻa. ʻO kaʻoi aku o ka nui o ka amylose i loko o ka mākiko,ʻo kaʻoi aku o ka mālie o ka digested. Heʻano likeʻole nāʻano laiki likeʻole o ka amylose. ʻO ka līkihi lōʻihi, kahi e ho'āʻo ai e noho iʻoi aku,ʻoi aku ka kiʻekiʻe i ka amylose. ʻO ka lālā laikiʻoi o ka lauʻano,ʻo ia ka mea e hana ai i ka laiki a me ka laikiʻoihana, e emi mai ana i ka amylose aʻoi aku ka nui o ka lāʻau. ʻO ka uala hou (i kekahi manawa i kapaʻiaʻo "waxy") he starch e pili kokoke ana i ka amylose i ka papahana ma mua o kaʻoi aku o nā'ōlala maikaʻi, a heʻano liʻiliʻi lākou.
ʻO ka hapa nui o ka māka i loko o nā pīni he hale kahi e nāhae wale ai i lalo i nā meaʻala.
Nānā:ʻO kahi meaʻai i mālamaʻia me kaʻoi aku o ka maʻalahi ma mua o ke kohoʻia he pasta. ʻO keʻano,ʻo nā mākena maloloka kahi paʻa loa e hoʻopau waleʻia ka hapalua o ka hapalua i ka wā i hoʻolapalapaʻia ai ka pasta "al dente" (kahi paʻa paʻa). ʻO ka wā kanu a me ka mānoanoa o ka pasta e pili ana i keʻano o ka pīkī.
Eia hou, i ka manawa i hoʻomoʻaʻia ai kekahi mau meaʻai i kaʻaila, e like me kaʻuala a me ka raiki, aʻo ka hapa iki o ka mākiko e lōʻihi ai ka manawa.
Pehea e hiki ai iā mākou ke haʻi pehea e wikiwiki ai ka hoʻomelehuaʻiaʻana o kahi mākia?
He mea paʻakikī keʻike i ka wikiwiki o kahi kanaka eʻeli iho ai i kēlā meaʻai kēia meaʻai .
Uaʻikeʻia nā meaʻaiʻole no nāʻano o ka'ōnaehana digestive i wāwahiʻia, a he mauʻano likeʻole o ka hoʻokolohuaʻana i kūʻoleʻia. Eia kekahi, "i hoʻopihaʻoluʻoluʻia" heʻano, aʻo nā meaʻai e pili pono ana i ka hopena wikiwiki. Eia hou,ʻo keʻano o nā'ōnaehana hoʻomeheu a kēlā me kēia kanaka, heʻano liʻiliʻi loa ia, a he mauʻano likeʻole me ka hoʻomaʻemaʻeʻia o kaʻai a me nā meaʻai'ē aʻe eʻaiʻia me ia.
ʻO kahi wale nō ala maoli no kaʻikeʻana o ke kanaka i keʻano o kaʻaiʻana i kaʻai iā lākou,ʻo ia ke nānāʻana i ko lākou koko glucose. Akā aia kekahi mau alakaʻi e hiki i nā mea a pau ke hoʻohana.
He aha nā hōʻailona e pono aiʻoe eʻai?
- ʻO nā mea momona maikaʻi loa ka pīni maikaʻi a me nā lepa. ʻO ka mākiko ka mea nui aʻoi i ka malolo mālie a kūpaʻa paha (ʻoiai uaʻoi aku ka hoʻopihaʻia o nā pīni kēne ma mua o nā mea i tunuʻia mai kahi maloʻo maloʻo).
- Ke kohoʻana i kaʻohi, nā meaʻai e ola a paʻa i ka wā iʻakoʻia, e like me ka laiki, ka bale, amaranth , a me ka quinoa .
- E hōʻalo i ka waiwai a me nā mea i hanaʻia me ka palaoa. ʻO nā koho maikaʻi loa he mau momona lob ka haʻawina nui , he emiʻole ka māka a me ka lahilahi o nā fiber.
- E pale i kaʻai me ka liʻiliʻiʻole. ʻO nā koho maikaʻi loa he mau kānā maloʻo ka nui o nā fiber, aiʻole nā hua wela i hanaʻia me ka'ōpala piha.