ʻO ka berena hea nā mea liʻiliʻi loa?
Inā makemakeʻoe eʻokiʻoki i nā pahu hana akāʻaʻole makemakeʻoe e hoʻopau i ka berena, peheaʻoe e koho ai i ka palaoa haʻahaʻa-lima? Ma ka haʻahaʻa haʻahaʻa haʻahaʻa me ka haʻahaʻa mau no kou olakino, pono e hoʻopau loaʻia ka berena. Ponoʻoe e hoʻololi i nā mea lawaiʻa kūikawā kūikawā aiʻole e hana i kāu pono'ī, e like me kaʻai o ka flax .
No ke aha i lawe ai ka palaoa i ke ala i ke koko?
ʻO ka palaoa e like me ka palaoa palaoa i hoʻomaʻemaʻe nuiʻia ka maloo, aʻo ka maloo he mau lōʻihi o ka glucose.
ʻO nā enzymes i kāu manawa e hoʻomaka ai e wāwahi i nā molecona maloʻo i loko o nā mea'ūmū e like me keʻala. I ka manawa i hiki ai lākou i ka'ōpū, ua hoʻololiʻia ka hapa nui o nā mea ulu i ke kō. Akā, aia nā mea hōʻole, a he mau mea kēia e hoʻolohe ai i ke kūʻaiʻana i ka meaʻai.
He mea e nānā ai i ka wā e kūʻai ai i ka berena
- Ka Lākiʻi "Usable" Carbohydrate: E nānā i ka lepili pono . No kaʻikeʻana i ka waipona waiwai hiki ke hoʻohanaʻia, e unuhi i ka fihi mai ka momona holoʻokoʻa. ʻO kēia keʻano nui loa i ka manawa eʻikeʻia ai ka hopena o ka meaʻai ma ke koko glucose (pehea keʻano o kaʻona). Ināʻoe e helu ana i nā kahīpihi , ponoʻoe e heluhelu i ka lepili aʻike i ka nui o ka carbohydrate eʻai anaʻoe. Akā, ināʻaʻoleʻoe e mālama e hana i ka helu carb, e nānā i nā popo berena eʻike i ka nui o ka waipika i loko o lākou.
- Pākī Nono:ʻO keʻano,ʻoi liʻiliʻi ka liʻiliʻi o nā'āpana'āpana liʻiliʻi aʻoiʻole paha, no ka mea he emi iki nā mea a pau. Eia naʻe, e makaʻala no ka palaoa lahilahi (ke lawe pinepineʻia mai) no ka mea e like kēia me ka berena maʻamau i ka nui o ka māka.
- Nā nui o ka fiber:ʻO kekahi mau meaʻai e pani ai i kahi meaʻai no kekahi o ka mākiko i loko o ka berena, e ho'ēmi ana i nā calories a me ka carbohydrate. Akā,ʻoi aku ka nui o ka fiber i ka hopena liʻiliʻi ma ke koko koko, inā e hoʻohuiʻia ke kaula i nā mea'ē aʻe, ma mua o ka liloʻana i pani no ka mākiko. Eia hou, e unuhi i ke kaula mai ka momona a pau e nānā i kēia.
- Mālī, Grainy Texture: ʻO kaʻoi aku o ka lepo me ka huapalaoa o ka huapalaoa aʻo nā hua'ē aʻe paha,ʻo kaʻoi aku ka lōʻihi o ka wāwahiʻana o ka mākiko i loko o ke kō. Ua ho'āʻoʻia e kekahi mea hana meaʻai no ka hanaʻana i 100% o ka palaoa maikaʻi loa ma lalo o ka'ōmole, me kahi hua'ōlelo e like me ka palaoa keʻokeʻo. ʻO ka pilikia,ʻo kēia berena i kēlā me kēiaʻano e like me ke kīʻaha e like me ka palaoa keʻokeʻo. Aʻo kekahiʻaoʻao,ʻo ka berena me kaʻoi aku o kaʻeleʻele,ʻo ia hoʻi, heʻuʻuku liʻiliʻi. ʻO ka palaoa maikaʻi loa no kēia kumu, he mau'āpana'āpana ia o ka'āpana palaoa, e like me ka haʻiʻana o kekahi i ka palaoa.
- Pale Paina: ʻAʻole i nui ka nui o ka noiʻiʻana i kēia, akāʻo kekahi mau hōʻailona mua e hōʻike ana i kaʻaiʻana i ka palaoaʻaiʻole e hoʻoulu i ke kiʻekiʻe a wikiwiki o ke koko koko e like me ka berena maʻamau. Eia naʻe,ʻaʻole ponoʻole nā lālā o nā'ōpuʻu i uluʻia, e like me ka'ōleloʻana o kekahi mau inoa o ka berena, no laila e heluhelu pono i nā lepili inā lākou e koi nei i ka nui o nā fiber a me nā " upbs net " haʻahaʻa loa.
- Nā Palena Pākihana kiʻekiʻe :ʻO kahi berena e hoʻohana i ka pōʻai palaoa he nui ma mua o ka huapalaoa a pau. ʻOiaiʻo gluten ka pūmua o ka palaoa, hiki i kēia mau palaoa ke maikaʻi maikaʻi keʻoleʻoe e nānā i ka pipi.
- Pākī Paʻumeʻa: Ua hōʻikeʻia ka berena wili i hoʻokahi o nā haʻawina e hana i ka pane liʻiliʻi ma mua o ka palaoa.
He aha ka mea e pili ana i ka berena'ōmā?
"ʻAʻole hiki ke hoʻomāmāʻoe i ka berena" Māmā ". Heʻuʻuku kaʻoihana kalo ma mua o ko lākou mau poʻe maʻamau, akā hiki ke hoʻokōʻia kēia ma ka hoʻonuiʻana i ka ea a me ka lahilahi o nā'āpana. Ma kekahiʻaoʻao,ʻo kekahi mau "māmā māmā" i lalo i nā hākomo ma mua o ka manawa mau. ʻo kahi laʻana:
- Hoʻokahi'āpana o ka'Oroweat 100 pakeneka o ka palaoa palaoa a pau he 38 grams a he 17 mau'ōmole o ka hauʻahu, 3ʻo ia he fiber, a he 100 calories.
- Hoʻokahi'āpana o'Orowheat Light 100 pakeneka ka palaoa holoʻokoʻa piha he 23 grams a he 9 mau'ōmole o ka pahuhuka nui, he 3.5 o ia he fiber, a he 40 calories.
- Ma kēiaʻano,ʻo ka hapa nui o nā mālama i ka calorie mai ka hana ikiʻana i nā paʻipaʻi, akā, ua kūpono paha kahi pani o ka mākiko no ka fiber.
ʻO ka haʻahaʻa haʻahaʻaʻo Low-Carb hiki ke hana i kahi hoʻololi nui
Malia paha kahi meaʻaiʻoi aku iʻoi aku ka maikaʻi ma keʻano kūʻai he tortila-carb. Ua uku ponoʻia lākou, a ua nui nā mea kūʻai kūʻai i lawe iā lākou. Hana i kahi pale, hoʻohanaʻia e like me ka pulu wili wela, aiʻole he kumu no ka pizza. Ināʻaʻohe e halihali i kāu hale kūʻai, hiki ke loaʻa iā lākou i nā pūnaewele, e like me:
- Ka Pila Carb Balance Tortillas ma Amazon: 4 grams ke kāpena'opi (13 grams nui, 9 mau fiber)
- ʻO Maria a me Ricardo's Low-Carb / Low-Fat Tortillas ma Amazon: 3 grams ka pahu carb (10 grams ka nui, 7 grams fiber)
- ʻO ka momonaʻo Lono Lupe ma Amazon: 3 grams kaʻene carb (7 grams ka nui, 4 grams kehe)
Ka Pale eʻAlo
- Nā Bagels a me nā Rola:ʻO nā maʻa a me nā'ōwili pinepine he hoʻopunipuni,ʻoiai e hiki iā lākou ke komo i lokoʻelua,ʻekolu, aʻehā mauʻoihana maʻamau o ka berena. ʻO ka nui loa paha o ka palaoa i 100%. Eia naʻe, he mau "ʻeleʻeleʻeleʻele" kekahi ma kekahi mau mākeke. Ināʻaʻole, e hana i ka maka. E hoʻohana i ka puna aiʻole i kou mau manamana lima no ka laweʻana i kahi o ke kele uila o kahiʻeke'alanihi a hoʻokuʻu i waho ma mua o kou hoʻonohoʻana i ka schmear a hoʻohana paha i ka sandwich.
- Pākī Nānā: E hanaʻia ka palaoa mīlū mai keʻokeʻo a / a maikaʻi loa paha i ka palaoa e huli koke i ka paʻakai i loko o kou kino.
- ʻAiʻAlaʻAna: E kāpaeʻia nā meaʻai me ke kola'ē aʻe, akāʻo ka hapanui o ka berena ma ke kālepa e hanaʻia me ke kō liʻiliʻi. ʻO ke kaʻina maikaʻi,ʻo ia ke pale i nā pōʻai ma kahi o nā meaʻelima pae mua loa,ʻo ia ke kō, ka meli, ka molasses, ka palaki, a pēlā aku.
- Nā PalenaʻAla'ē aʻe: Mai ka nui o ka pilina o ka palaoa ma mua o ka nui o nā kīʻaha'ē aʻe,ʻo nā palaoaʻai'ē aʻe e like me ka palaoa gluten-freeʻole iʻoi aku ka kiʻekiʻe i loko o ka waiʻahu ma mua o nā palaoa i hanaʻia me ka palaoa.
> Kālā:
> Najjar, AM, Parsons, PM, et al. "ʻO ka hopena koʻikoʻi o kaʻaiʻana i nā meaʻono o nāʻanoʻokoʻa i ka blood glucose, insulin a me nā mea ulu ma hope o kaʻaina mua a me ka lua." Nā Haumana a me nā Haumāna . Vol. 101, No. 3 391-398 (2009).
> Najjar, AM. "Ka hopena o nā pānaʻi o ke kahakaiʻana i nā mea kanuʻo Biomarkers o ke kūkomo kalakiko i loko o ka popo me ka obese o nā mākua." Kulanui o Guelph, Kekemapa 2009
> USDA National Nutrient Database no ke Kūlana Kūkākūkā, Release 21.
Hōʻike
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