Nā Kaloka ma Rice a me nā Huakaʻi Ola
ʻO kaʻonika he hua mākino i hoʻohanaʻia ma keʻano he mea hoʻokūkī nui e ka hapalua o ka heluna o ke ao nei, ma ka hapa nui ma muli o kona maʻalahi a me ka hiki ke hoʻololi i nā meaʻono a me ka hoʻolālāʻana. Hanaʻo ia e like me ka waiwai nui ma kahi kokoke i kēlā me kēiaʻano o ka meaʻai,ʻo kahi laiki kahi haʻahaʻa a me nā'ōleloʻoluʻolu e hoʻoulu ai i ka meaʻai a hoʻopihaʻana i nāʻanoʻano meaʻai he nui.
Eia kekahi,ʻo ka laiki kahi meaʻai maʻaʻole.
ʻO nā laiki a pau he'ōmaʻomaʻo ia a me ka palaoa a pau me ke kaula. Hāʻawiʻia ka laikiʻulaʻula e ka'ōleʻele. I ka wā o ka hoʻoukaʻana, e hele ana ka palaoa ma loko o kahi mīkini kahi i'ōwiliʻia ai a'eliʻokiʻia ka "bran" i kaʻeleʻele keʻokeʻo. ʻO kēia ka hanaʻana i ka palaoa i ka palaoa i hoʻoponoponoʻia, a hoʻomaʻemaʻeʻia,ʻaʻole ia he huaʻokoʻa. Hoʻoiho ka Pearling i ka manawa e hoʻolapalapa ai a hoʻonui i ka ola o ka palaoa. Hoʻopili kaʻaila i nā mea nui , nā huaʻai, a me nā minela.
| ʻO ka'āpana'alaʻula,ʻo ka meaʻai maoli | |
|---|---|
| Ka lawelaweʻana i ka Launa 1 kapu iʻaila (186 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 242 | |
| Nā Kalole mai ka Fat 4 | |
| Ka Honua Loa 0.4g | 1% |
| 'Aluʻu Wai Loa 0.1g | 1% |
| ʻO ka momona momona 0.1g | |
| ʻO ka momona momona 0.1g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Pailapila 53.94mg | 2% |
| Kālekaleka 53.2g | 18% |
| Fiber Dietary 0.6g | 2% |
| Nalu 0g | |
| Aiai 4.4g | |
| ʻO ka Vitamin A 0% · Hua'ōlelo C 0% | |
| Ke Komika 0% · Mea 34% | |
> * Ma luna o kahi hānaiʻai 2000 | |
Kapaʻia ka'iliko he kumu mākaʻomaʻa o nā'ōpū. Ināʻoe e helu ana i nā'aleʻaleʻa no ka maʻi maʻisā a iʻole ka mea hoʻemiʻia ka momona, ponoʻoe e nānā pono i kou nui.
Nā Huakaʻi Ola o Rice
Ma muli o keʻano o ka laiki e koho aiʻoe, hiki ke hiki ke hiki i ka raiki ke kumu maikaʻi o nā hua B, nākila, niacin, riboflavin, fiber a me ka hao .
ʻO kaʻonika kahi kumu maikaʻi loa o ka manganese a me ka magnesium. Hoʻonuiʻia ka laiki i nā hua waina a me nā minelala i hoʻohui houʻia ma hope o ka hoʻomaʻemaʻeʻana.
ʻO ka Thiamin he huaʻa Bʻo ia e kōkua ana i ka hāhūpona'aleʻa. ʻO ka Magnesium ka hoʻohui o nā iwi e kōkua ana i nā haneli enzyme e pili ana i ka manaʻo o DNA a me nā protein a ua koiʻia no ka hoʻohālike kūpona kūpono a me ka hoʻoiʻuluaʻana o kaʻiʻo. ʻO Manganese kahi māhele o nā enzymes antioxidant e kōkua ana i ka hāʻalo a me ke kinipona.
Hāʻawi ka laiki laiki i nā huaʻaiʻoi aku ma mua o ka raiki keʻokeʻo maʻamau. Ma waho aʻe o ka mīkini a me ka magnesium, hiki i ka laiki'eleka ka'ālani, ka mea e pili ana i ka hana thyroid a he mea nui ia i nā enzymes antioxidants. ʻEhiku ka nui o nā lālā o ka laiki kokoke i ke keka laiki. Hoʻokahi kīʻaha o ka'āpana huapalapala he'ekeiki kahi lauiki he 0.5 grams o ke fiber, akāʻo hoʻokahi kīʻaha o ka laiki laiki he 3.5 grams o ke fiber. ʻO ka kīʻaha, he 25 mau caloi ka lauiki aʻehiku mau kiʻikuʻu ka nui o ka waiʻalima ma mua o ka raiki keʻokeʻo.
Ka nui
Hoʻokaʻawaleʻia nāʻano laiki i nāʻano e like me ka nui o ka hua. Hiki i ka'aliki ke lōʻihi i ka palaoa, ka palaoa-kau, aiʻole ka pua liʻiliʻi. I loko o kēia mauʻano, heʻano likeʻole kaʻano o nā mea hana.
ʻO ka laka i hoʻolahalahaʻia, e like me ka hana, ua kāpaeʻia e wehe i kahi māka o ka'āina.
ʻO ia ka maʻalahi o ka peʻahiʻana i nā hana maʻamau. ʻOi aku ka'oihanaʻai i nā meaʻai aʻoi aku ka wikiwiki aʻoi aku ka māmā ma mua o ka raiki laiki maʻamau.
ʻO ka hoʻomākaukau koke aʻo ka wikiwikiʻana i ke kuke i ka laiki, ma kekahiʻaoʻao'ē aʻe, ua mākaukau maikaʻiʻia a laila e kaomi keʻokeʻo. Hoʻopuka kēia hana i kekahi o nā meaʻai a me ka meaʻai akā ke hana wikiwiki ia i ka laiki.
Eia kekahi mauʻoihana laikiʻoihana kaulana loa:
- ʻO ka laikiʻo Arborio , i kapaʻiaʻo risotto, he lāiki laiki'ōkō liʻiliʻi me kahi'ōlaʻiʻoluʻolu. Hoʻohanaʻia ia i nā mea Italian.
- ʻO kahi laiki kahi laiki kahi liʻiliʻi loa i ka laiki. Uaʻikeʻiaʻo ia i ka laiki a me ka lauiki laiki. Hiki ke hanaʻia i loko o ka palaoa a hoʻohanaʻia no nā pahupapaʻu a hoʻohanaʻia i ka hanaʻana i ka wīniki a me ka mea Japenese.
- ʻO kahi laiki kahiʻoihana kiʻekiʻe o ka laulā,ʻo ia ka meaʻoi aku ka lōʻihi o ke kukeʻana ma mua o ka raiki keʻokeʻo.
- ʻO ka laiki Basmati a me ka laiki Jasmine o nāʻanoʻano loloa lōʻihi e loaʻa ana i ka mea hoʻokahi a me ka meaʻala.
- ʻO ka laiki ālapala ka hua o kahi mea uluʻole likeʻole e like me ka wai. Hoʻohanaʻia ia me he'āpanaʻaoʻao a he nui aku nā huaora, nā minela, a me ka fiʻili ma mua o nāʻano laikiʻeleʻele.
- He lālā laiki lōʻihiʻo ka laikiʻiliahi i loaʻa kahiʻala a me kahi meaʻala maikaʻi.
ʻO ka liʻikuʻu a me ka mīkiko
Hiki ke hoʻohuiʻia ka līlī i loko o nā kumukūʻaiʻai nui,ʻo nā mea hoʻi e ho'ēmi i nā kalola a me nā'ōpona. ʻO ke kīʻo kaʻaiʻana i ka raikiʻo ia ke mālama i kāu mahele. ʻO kahi o ka laiki i laʻaʻia e pili ana i kahi hapakolu hapa. Inā lawelaweʻia ka raiki wale nō ke kānake i kāuʻai, e hoʻoholoʻoe e mālama i kāu'āpana i kahi oʻelua hapaha kīʻaha iʻekolu kīhāhā kīʻaha i ka laiki.
ʻO kaʻaiʻana i nāʻano laiki nui nui hiki ke alakaʻi aku i ka calorie nui a me kaʻai'aleʻaleʻa. Ua hoʻoliloʻia nā'ōpelu i ka glucose i loko o ke kino a ua mālamaʻia kekahi mea i ka momona. Hiki i nā'aleʻalea i hoʻohemoʻia, hiki ke hoʻopiʻi koke i ke kō koko, e hoʻonuiʻia ai ka nui o nāʻano insulin i ka pane. No nā kānaka me ka maʻi diabetes a me ka hoʻoikaika o ka insulin, hiki ke pilikia kēia. Hoʻolālāʻia ka laikiʻoi liʻiliʻi i ka helu kiʻekiʻeʻoi aku o ka palaoa lōʻihi, ka'ōpala manawa, a me ka laikiʻeleʻele. ʻO ke kumu o kēia e hoʻonui ka wikiwiki i ke koko.
Koho a mālamaʻana i kahi Līki
E koho i kahi'ōpala'alapalapa i ka wa e hiki ai ke loaʻa ka nui o nā fiber, huaʻai, a me nā mineral. Hoʻopiliʻia ka pila a paʻa pono ka hua. E mālama i ka laiki wikiwiki a wikiwiki paha i ka manawa e hiki ai ke laweʻia kēiaʻano raiki i kekahi o nā meaʻai a me ka meaʻono.
E kūʻai i ka laiki ma kahi mea maloʻo, kahi maloʻo. Ma nā mahana o 70 F aiʻole ma lalo nei, hiki ke mālama i ke rala no 10 mau makahiki aʻoi aʻe paha. Hiki ke mālamaʻia kahi raiki laiki noʻeono mahina ma kahi maloʻo, akā ināʻoe e kau i loko o ka paʻukū, e mālamaʻia no kahi makahiki hoʻokahi.
Ke hoʻomalapalaʻia ka laiki, e waiho i loko o ka firi a hoʻohana i loko oʻekolu aʻehā lā. Eʻikeʻoe inā ua hewa kou laiki i ka paʻakikī a maloʻo a inā heʻala maikaʻiʻole.
Nā Huakaʻi Ola e Hoʻomākaukau ai
He maʻemaʻe ka laiki'AikaʻAmelika i kaʻaʻole a paʻaʻole i nā'ōpala. ʻAʻole pono ka holoiʻiaʻana keʻole ka hōʻailona e holoi i ka holoi.
ʻO ka maʻamau maʻamau no ka lawaiʻaʻana i ka raiki,ʻelua māhele o ka wai i kahi laiki hoʻokahi. Eia naʻe, hiki ke loli keʻano o kēiaʻano ma muli o keʻano a me kaʻano laiki. E hōʻoia i ka lepili hōʻailona no nā kulekele kūpono. Hoʻokahi kīʻaha o ka'ōiwi,ʻo ka hānai kīnāʻole ke hāʻawiʻia ma kahi oʻekolu aʻehā kīʻaha.
E hoʻohana i ka raiki i like me kaʻaoʻaoʻaoʻao, me nā huaʻai aiʻole i ka hoʻokō pū, nā pihi, a me nā hulu. Hiki nō hoʻi ke hoʻohanaʻia ka raihi i ka hanaʻana i nā puddings, i ka berena, aiʻole i mea hoʻoulu i nā salam.
ʻO kahi hua'ōlelo mai
ʻO ka'iliaki he hua'ū liʻiliʻiʻole o ka palaoa a no laila ua loaʻa ka laʻana i waena o ka poʻe eʻalo nei i nā huapalaoa. Ma ka kohoʻana i ka laiki laikiʻoi aʻe i ka fiber a me ka palenaʻana i nāʻano nui, hiki ke lilo ia i wahi o ka meaʻai maikaʻi.
> Kālā:
> Glycemic Index a me ka maʻi diabet. Ka HuiʻAi Moku KahunaʻAmelika. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html.
> Labensky SR, Hoʻopiʻi AM, Martel P. Ma Nānā: he puke kākau'ōlelo kumuʻai . ʻO Boston: Pearson; 2015.
> Nānāʻau Hana no ka Ola . Linus Pauling Institute. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf
> E mālama ana i nā'āpanaʻokoʻa. Ka Papaʻaina Aʻo. http://wholegrainscouncil.org/recipes/cooking-whole-grains/storing-whole-grains
> NĀ KĀKĀ LAWE. Ke KulanuiʻoʻAmelika Huipuʻia. http://extension.usu.edu/foodstorage/htm/white-rice/