ʻO nā meaʻai mai i ka kānana , e like me ka popcorn, ka mīkini, ka polenta, ka grits a me ka palaoa flour, nā mea i hanaʻia mai nā aʻa maloʻo maloʻo a me nā kānana kānana, e hoʻololi i nā helu mele. Keʻike nei ka jure inā he maikaʻi kaʻaiʻana i nā meaʻai i ka palaoa i loko o kaʻai kī liʻiliʻi. Pākī ka popcorn i loko o nā pākuʻi, akā i nā haʻahaʻa hoʻi ma nā meaʻai waiwai. ʻOi aku ka nui o Cornmeal i nā kaomi akā he kumu kūponoʻo nā mineral.
ʻO ke kī ke hoʻomau mau.
He mauʻu ka mea kanu, aʻo ka palaoa he mea ia e hoʻohanaʻia no nā aʻa. ʻO kaʻikeʻo Carb e pili ana i nāʻano hou, nā kānati a me nā kānana kānana paha e like me ka mea kanu iʻokoʻa ma mua o ka kānana maloʻo.
ʻO nā'ōmaʻa, nā grits, polenta , a me ka palaoa palaoa e like me ka nui o nā'ōpelu. Uaʻokoʻa paha lākou ma ka molika ma mua o keʻano.
| ʻO kaʻai kai | Ke helu nei nā'ōmaʻomaʻu, fiber, a me nā kalori |
|---|---|
| 1/4 ke kīʻaha'ōmole (e pili ana i hoʻokahi auneke) | 21 mau kēmu o nā upega net , 2 gram fiber, 111 calories |
| 1/2 kīʻahaʻaila | 18 mau'ōpoki liʻiliʻi, 1 gram fiber, 87 calories |
| 1 ka pānui popcorn pop-up | 5 kaomi pahu pahu, 1 gram fiber, 31 calories |
| 1 kaʻaila poppornʻaila | 5 kaona pahu pahu, 1 gram fiber, 55 calories |
| 1-ounce nā'āpana pilikino | 18 mau kahī net, 1 gram fiber, 138 calories |
ʻO ka Glycemic Index a me ka Loina Glycemic no ka Cornmeal a me ka Pana
ʻO ka hua'ōlelo glycemic o ka meaʻai he hōʻailona ia o ka nui a me ka wikiwiki o kahi meaʻai e hoʻonui ai i kāu koko koko.
ʻElua kālepa o ka pilalaʻau heʻelima glycemic maʻamau o 68.
ʻO ka loiloi momona o kahi meaʻai e pili ana i ka index glycemic akā e hoʻohana ana i ka nui o ka lawelaweʻana. ʻO kahi kaumaha nui o hoʻokahi, he like ia me kaʻaiʻana i 1 gram o glucose.
| ʻO ka loina Glycemic o ka mea kanu a me ka popcorn |
|---|
| 1/4 ke kīʻaha'ōmole (e pili ana i hoʻokahi auneke): 13 |
| 1/2 kīʻaha kīʻaha: 11 |
| 1 kaomi popped popcorn: 3 |
| 1-ʻane i hoʻopunipuni'āpana: 1 |
Nā Huakaʻi Ola o ka Meaʻai i Koʻa
ʻO ka huaʻano huapalaoa a pau he kumu kūpono ia o kaʻaila a me ka magnesium. ʻO nā hua o Cornmeal i hanaʻia mai nā kulina maloʻo, e like me grits, polenta, a me kāna palaoa, he kumu maikaʻiʻo ia o ka hua Beta B6 .
Ke koho
Hoʻomākaukauʻia ka nui o nā huahana meaʻai ma muli o ka loaʻaʻana mai o ka kānana maloʻo. E paʻakikīʻiaʻoe e huli i nā kernels kānā e kiʻi iāʻoe iho. ʻO ka loaʻaʻana o ka kānana maikaʻi loa e pili ana i kahi i hele mai ai a inā paha he pōhaku pōhaku a iʻole e ulu. ʻAʻole i hoʻomoʻuʻia ka papahele a no lailaʻoi aku nā meaʻai a me ka maikaʻiʻoi aku ka maikaʻi ma mua o ka momona. Eia naʻe, ua hoʻonuiʻia kekahi mau meaʻai maʻamau me nā huameʻa a me nā mineral hou i hāʻawi iā ia i kahi meaʻai kūpono.
Ka mālamaʻana i nā meaʻai
Pono e hoʻolālāʻia nā kānana pōhaku ma mua oʻehā mau mahina, akā, hiki ke mālamaʻia i nā mea kanu i loko o ka hale kūkā ma kahi maloʻo no nā mahinaʻewalu. Hiki ke hoʻomoeʻia ka Cornmeal a hiki iʻelua makahiki.
ʻO Polenta, kahi mea kanu i kuʻiʻia i kaulana i Italia, hiki ke paʻiʻia i loko o ka puaʻa e like me ke kupa, aiʻole ia e laʻau, iʻokiʻia aʻokiʻia a lilo i mau wili paʻa a hoʻohanaʻia e like me ka meaʻai a me kahi'āpanaʻaoʻao e hele pū me nā iʻa, nā meaʻai a me nā mea holo.
Hiki ke mālamaʻia i nā grits, e like me ke kuluma maʻamau, ma kahi maloʻo, akā naʻe, e weheʻia nā kīʻaha e weheʻia ai i kahi pahu pale aiʻole e hoʻokomoʻia ka'ōpili piha i kahiʻeke piha palekana no ka paleʻana i ka hoʻopauʻana.
Pehea e hoʻokuʻu ai nā meaʻai'ē aʻe?
ʻO kekahi koho iʻoi aku ka naʻauao ma mua o nā mea'ē aʻe e pili ana i ke kohoʻana i nā kohoʻai kai haʻahaʻa. ʻO ka lehuay huaʻai a me nā hua a me nāʻanoʻano e like me ka maikaʻi. ʻO ka laweʻana i ka hope he hua nui,ʻo ka palaoa a me kekahi mau leloke a me ka waiū a me nā mea laʻau .
Nā kumuhana:
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna a me Brand-Miller, Janette. "Papa papaʻaina honua o ka index index and glycemic load load: 2002." Ka NupepaʻAmelika Hui Pūʻali . Vol. 76, No. 1, 5-56, (2002).
Kāleka Nutrition Nānā Makahiki no ka Standard Reference, Release 21.