Moe i kaʻaoʻao, quinoa -ʻo ka kaulana o nā'ōkui i ulu (a me nāʻano) ke piʻi. ʻO kaʻoiaʻiʻo,ʻo nā huaʻano i uluʻia a me nā huaʻano hua e waihoʻia ma nā māhele he nui o ka hale kūʻai no ka mea ua hoʻohanaʻia lākou e hana i nā mea likeʻole, e like me ka berena, ka palaoa , ka muffins, ka pancakes, ka pasta, nā alahele a me kaʻoi aku. No laila he aha nā mea koʻikoʻi e pili ana iā lākou?
ʻO ka mea kupaianaha,ʻo kaʻohi a me nāʻanoʻano ka hiki ke ulu i loko o kahi mea kanu hou.
(Hoʻoponopono hou: E kanu i kahi hua i loko o ka lepo a hoʻonui i ka wai.) I loko o ka lōʻihi, e ulu ana kāu hua a hoʻomau i ka uluʻana mai ka mea kanu e kanu.) Akā no nā makahiki he nui,ʻo ka poʻe mahiʻai a me nā mea hanaʻai eʻoki ana i ka palaoa no ka hoʻohanaʻana i ka palaoa i mua o ka hiki ke hoʻomaka ka hoʻomakaʻana i ka papa hana. ʻAʻoleʻike mākou i kaʻikeʻoleʻia e mākou i kekahi mau meaʻai waiwai nui ma ka hanaʻana i ka hoʻololiʻana,ʻo kaʻoihana ulu e hoʻonui i ka nui o nā huaora a me nā minela.
Nā Pōmaikaʻi o nāʻAla Paʻi
E hoʻonui i nā Kahula
ʻO nā'ōpala a me nāʻanoʻano iʻoi aku ka nui i loko o ka pāhaki ma mua o ko lākou mau palaoa palaoa palaoa. ʻO kēia ke kumu no ka hāpaiʻana o ka papa hana ulu i ka starch e hoʻohana ai no ka wahie. No ka laʻana, 1 paʻi o ka palaoa palaoa piha = e like me 20 grams o nā'ōpoki; 1'alaina o ka 'ai i ka palaoa = e like me 15 grams o nā pahu.
Nā Kūlana Nui o Nutrition and Better Absorption
Hiki ke hoʻonui i ka nui a me ka loaʻa o kekahi mau huaʻai a me nā minela me nā hua B, huamini C, huamoa E, beta-carotene, folate, fiber, a me nā mea aminoʻehu (e like me lysine), e hāʻawi ana i ka nui o ka ola olakino no kāu .
Loaʻa i ka Digest
ʻO nā huaʻano sprouted e hua mai i nā enzymes e hoʻololi i ka starch endosperm i nā molecule māmā. ʻO kēia mau moleculo maʻalahi keʻano maʻalahi ma ka'ōnaehana GI a ua maʻalahi ke eliʻana i ka hoʻohālikelikeʻana i nā kuʻuna maʻamau. ʻO ka'ōlelo maikaʻi no nā poʻe me nā pilikia nui.
Hoʻonui i ka Mana Ola Koko
Hoʻopuka i nā hua kuʻiʻia i kākoʻoʻia e mālama i ka blood sugar sugar ma ka hoʻohaunaeleʻana i nā pane o ke kino ma hope o kaʻaiʻana, e lilo ia i mea maikaʻi no ka poʻe iʻikeʻia me keʻano diabetes type 2.
Pehea e hana ai i ka mauʻu i kōkuhiʻia
He mea maʻalahi loa ka hanaʻana i nā'ōpuʻu o kaʻohi i ka home. ʻO nā mea a pau āu e makemake ai he pahu,ʻo kou manaʻoi aʻe a me kekahi manawa a me ke ahonui.
- E hoʻomaʻemaʻe i ka ½ kapu o kaʻakika i ka wai-hiki iāʻoe ke koho i nā'ōkōpika, amaranth (kaʻole), ka bale, ka buckwheat, ka kānana, ka einkorn, ka farro, ka kamut, ka lau, quinoa, rīki, hua waina, ka sorghum, ka huapalapala, .
- E kau i nā kī i loko o kahiʻehā quart-size aiʻole ka pahu hopu.
- E hoʻopiha i ka pahu i ka wai a hoʻouhi me kahi'ōpuʻu e ulu ana a iʻole ke kapa'ehuhi i hoʻopaʻaʻia me ke poʻi. E lele i ka pō.
- E puhi i nā kī. Ke uhi pūʻia ka uhi a kapa komo paha, e hoʻopili i ke kīʻaha ma luna o kahi pola i hiki i ka lewa ke hele ākea i ka wā e hoʻoulu ana i nā kī. Eʻae i nā'ōpala e hoʻomaʻemaʻe no 8-12 mau hola, a laila holoi hou a hoʻouka hou.
- E hana hou i ka holoi a hoʻouluʻelua iʻekolu manawa i kēlā lā i kēia lā.
- Hoʻomaka ka uluʻana o nā kōmaʻi i loko o kekahi mau lā. I kēia manawaʻo ka'ōʻana o ka'ōʻana. E hoʻomaʻemaʻe maikaʻi ma mua o ka hoʻohana a me ka waihoʻana. E kūʻai i loko o ka pahu frihi i uhiʻia no 3 lā. Inā hoʻonā lākou i kaʻino a iʻole e hana i kahi kiʻi paʻi kiʻi, hoʻolei.
- Hiki iāʻoe ke hoʻomaloʻo i kāu mau'ōpuʻu i kanuʻia ma ke kauʻana iā lākou i loko o ka mea wai puna, ka umu wela wela, aiʻole i ka lā. A laila e'ōniʻoki i loko o ka palaoa no ka kukeʻana, e hoʻohana i ka meaʻai aiʻole ka meaʻala.
4 Ke ala e hauʻoli ai i ka palaoa i kōwiliʻia
Hoʻoulu i loko o kahi salakeke. E'ō aku i ka lima o nā kānana i loko o kāu salala punahele. A e ho'āʻo e hoʻololi i nā lelo a me nā pīni i loko o ka hua bala i ka saladi me nāʻano i kanuʻia.
E hānai i kahi kīʻaha wela. E hoʻopoina oatmeal - kūkoko i ka buckwheat, quinoa, amaranth aiʻole ka millet i ka waiū (aiʻole ka wai) ma luna o ka stovetop a hiki i ka wa eʻoluʻolu ka'ōpala. ʻO kahi kiʻekiʻe me kāu mea kanu punahele-like me nā hua, nāʻanoʻano, nā hua, nā niu kulu, a me ka niu. Hoʻopili i ka oatmeal i ka pumpkin-chia oatmeal me ka amaranth i kīhāʻia, ka millet a me ka buckwheat.
E hoʻohui i loko o nā mea i kāluaʻia. E hoʻopau hou i ka palaoa a me nā mea kanu e pono ai me ka palaoa palaoa i'ōhinuʻia me kahi ratio 1: 1.
Hiki nō hoʻi iāʻoe keʻoki i ka palaoa i loko o kekahi pāpā kahiko no ka mea e hoʻonui i nā meaʻai a me ka fiber.
Ke kūʻai aku i nā mea hoihoi ma ka hale kūʻai. Hoʻopiliʻia ka huaʻano'āpala i ka hema a pololei ma kāu hale kūʻai. Eʻimi i nā meaʻai, nā meaʻai, nā kini, nā pāʻahi, nā waffles, nā tortillas, nā mīkini Pelekānia a me nā mea i hoʻolapalapaʻia i loko o nā'āpana hou a me ka maloʻo. Ke manaʻo nei wau iāʻoe e loaʻa i kekahi mau lanakila!
ʻO Joy Bauer, MS, RDN, CDN, Hauka Ola a me ka Mea Niko no ka NBC o kēia Hōʻike Hōʻike a me ka mea hoʻokumu i nā Nū Food Snacks.
> Kālā:
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> Chavan JK, Kadam SS. Ka Hoʻolālāʻana i nāʻenehana kūikawā ma o ke kāheaʻana. Palapala Hōʻaikaʻi Nānā Nalu. 1989; 28 (5): 401-37. https://www.ncbi.nlm.nih.gov/pubmed/2692609.
> Hung PV, Maeda T, Yamamoto S, Morita N. Nā hopena o ka hoʻopiʻiʻana ma ka papahana waiwaiʻo Waxy Wheat. Ka Meaʻai Meaʻaiʻo J Sci. 2012; 92 (3): 667-72. https://www.ncbi.nlm.nih.gov/pubmed/?term=Effects+of+germination+on+nutritional+composition+of+waxy+wheat
> Mofidi A, Ferraro ZM, Stewart KA, Tulk HM, Robinson LE, Duncan AM, Graham TE. ʻO ka hopenaʻoi aku o kaʻaiʻana i ka mūkūkū a me ka palaoa āpau-palaoa ma luna o ka blood glucose, insulin, a me incretins i loko o ka weightweight a me ke kāne. ʻO J Nutr Metab . 2012: 184710. https://www.ncbi.nlm.nih.gov/pubmed/22474577
> Platel K, Eipeson SW, Srinivasan K. Bioheccessible Mineral Content of Malted Finger Millet (Elusine coracana), Wheat (Triticum aestivum), a me Barley (Hordeum vulgare). Ka Hui Manaʻo 2010 2010, 58 (13): 8100-3. https://www.ncbi.nlm.nih.gov/pubmed/20560601