He olakino nā keke Rice? Nutrisi, Kalepona a me nā hopena olakino

Anter

• Haʻahaʻa i loko o Nutrients
• Haahaa i nā Kalepona
• Nā hopena olakino
• ʻO kekahi mau kīʻaha piha
• ʻO ka hapa nui o Gluten-Free
• Hiki ke hāpai i ke kō kō
• Pehea e hoʻohui ai iā lākou i kāu papaʻai
• Ka Laina Lalo

ʻO nā pōpō raiki kahi meaʻai māmā i ka wā momona momona o nā makahiki 1980 - akā e noʻonoʻo paha ʻoe e ʻai ana paha ʻoe iā lākou.

Hana ʻia mai ka laiki puffed i kaomi ʻia i loko o kahi pōpō, ʻai mau ʻia nā palaoa laiki ma ke ʻano he calorie haʻahaʻa e pani ai no ka palaoa a me nā pahū.

ʻOiai loaʻa nā ʻano ʻono, nā ʻano laulaha wale nō e hana ʻia mai ka raiki a i kekahi manawa ka paʻakai. E like me ka mea i manaʻo ʻia, ʻaʻohe o lākou ʻono ma kā lākou iho.

Nānā kēia ʻatikala i ka meaʻai a me nā hopena olakino o nā palaoa laiki.

Haʻahaʻa i loko o Nutrients

ʻO ka palaoa laiki ka laiki a me ka ea a no laila ʻaʻole e kaena i kahi ʻano momona o ka momona.

Hoʻokahi keke laiki mānoanoa i hana ʻia mai nā laiki palaunu (1):

• Kalepona: 35
• Kāpena: 7.3 gram
• Puluniu: 0.4 gram
• Kumuʻiʻo: 0.7 gram
• Momona: 0.3 gram
• Niacin: 4% o ka Reference Daily Intake (RDI)
• Makanekiuma: 3% o ka RDI
• Phosphorous: 3% o ka RDI
• Manganese: 17% o ka RDI

Loaʻa iā lākou he mau helu liʻiliʻi o ka wikamina E, riboflavin, wikamina B6, acid pantothenic, hao, potasiuma, zinc, keleawe a me selenium (1).

Pili kā lākou ʻona sodium i ka paʻakai o lākou.

Hoʻohui ʻia, ke kaʻina o ka puffing raiki - e like me ka hoʻohana ʻana i ka hana ʻana i nā palaoa laiki - ua hōʻike ʻia e hōʻemi i ka ʻikepili antioksant raiki ().

E hoʻomanaʻo i kēia mau ʻike pono no nā keke laiki maʻamau wale nō. Hoʻokomo pinepine ʻia nā ʻano flavored i nā kō a me nā mea hoʻohui ʻē aʻe.

Haʻahaʻa nā pōpō palaoa i nā wikamina a me nā minelala pono. ʻAno momona-ʻole lākou a loaʻa i nā protein a i ʻole ka fiber.

Haahaa i nā Kalepona

ʻO hoʻokahi keke laiki (9 gram) he 35 mau calorie - ka nui mai nā kalakeka (1).

ʻAi ka hapanui o ka poʻe i nā pōpō laiki ma kahi o ka palaoa a i ʻole nā ​​pahūpahū, a ʻoi aku ke kiʻekiʻe o nā caloriu ʻelua.

ʻO kahi laʻana, hoʻokahi ʻāpana (28 gram) o ka palaoa palaoa piha i nā 69 calories. No laila, i ka hoʻololi ʻana i ʻelua mau ʻāpana berena me nā pōpō laiki ʻelua e mālama iā ʻoe i nā 68 calories (1, 3).

Eia nō naʻe, e nalo nō hoʻi ʻoe iā ʻoe i ka 3 mau huna o ka puluniu a me nā meaola like ʻole.

Hoʻohui ʻia, hāʻawi ʻia nā pōpō laiki ʻelua wale nō ma kahi o 0.6 auneke (18 gram) o ka meaʻai, ke hoʻohālikelike ʻia me 2 auneke (56 gram) no nā ʻāpana berena ʻelua. I ke kumu, hiki i ka ʻokoʻa calorie ma muli o ka ʻai liʻiliʻi ʻana i ka meaʻai.

I ka ʻoiaʻiʻo, ʻo ka gram no ka gram, ʻoi aku ka nui o nā calorie i nā palaoa laiki - ma kahi o 210 i kahi lawelawe 2-auneke (56-gram), ke hoʻohālikelike ʻia me 138 no ka palaoa palaoa holoʻokoʻa.

Pēlā nō hoʻi, hoʻokahi auneke (28 gram) o nā pahū palaoa palaoa piha he 124 calories. Inā ʻoe e pani iā ​​lākou me ka nui o nā palaoa laiki - ʻekolu mau keke laiki, a i ʻole 27 mau gram - hoʻopau ʻoe i 105 mau calorie - kahi mālama kālā he 19 wale nō calories (1, 4).

ʻIke paha ʻoe e ʻai nui ana ʻoe no ka mea ʻo ke ea i loko o nā keke laiki e kōkua iā ʻoe e māʻona, akā ʻo ka mālama kālā ʻana i ka paʻi ʻana i nā pōpō laiki no ka berena a me nā pahū liʻiliʻi he liʻiliʻi paha - a e nalo paha ʻoe i ka fiber a me nā mea nui ʻē aʻe. māhuaola.

ʻOi aku ka lawelaw o nā pōpō laiki ma lalo o nā kālori ma mua o ka berena a i ʻole nā ​​pahū pahū, akā he hapa iki ka ʻokoʻa. I ka ʻoiaʻiʻo, ka gram no ka gram, nā keke laiki paha i ʻoi aku ka nui o nā calorie. Ua haʻahaʻa hoʻi lākou i ka fiber a me nā meaola i hoʻohālikelike ʻia i ka palaoa palaoa a i ʻole nā ​​pahū.

Nā hopena olakino

Loaʻa paha i nā pōpō palaoa nā hopena maikaʻi a me nā hopena olakino maikaʻi ʻole.

ʻO kekahi mau kīʻaha piha

Hana pinepine ʻia nā palaoa laiki me ka hoʻohana ʻana i ka laiki palaoa palaoa.

Ua hōʻoia ʻia kahi papaʻai kiʻekiʻe i nā kīʻaha āpau e hoʻohaʻahaʻa ai i kāu makaʻu i nā maʻi maʻi mau.

Ua ʻike ʻia kahi noiʻi nui ma luna o 360,000 mau kānaka ʻo ka poʻe nāna i hoʻopau i nā hua nui āpau - e like me ka laiki ʻeleʻele - he 17% ka nui o ka makaʻu o ka make mai nā kumu āpau, ke hoʻohālikelike ʻia i ka poʻe i ʻai i nā hua liʻiliʻi ().

Hoʻohui ʻia, ua hoʻopili ʻia ka hoʻohana ʻana i ka palaoa āpau i kahi makaʻu haʻahaʻa o ka maʻi diabetes type 2 a me ka momona ().

Eia nō naʻe, ʻaʻole hoʻohana i nā palaoa laiki a pau ma ka makeke i nā hua piha, no laila e nānā no ka "laiki palaoa palaoa palaoa holoʻokoʻa" ma ka lepili e hōʻoia i ke kūʻai ʻana i ka mea pololei.

ʻO ka hapa nui o Gluten-Free

ʻO nā pōpō palaoa i hana wale ʻia mai ka laiki mai ka ʻole o ka gluten.

Hoʻohui kekahi mau ʻano i ka hua bale, kamut a i ʻole nā ​​hua ʻai gluten, no laila e heluhelu pono i ka lepili inā loaʻa ʻoe i ka maʻi celiac a i ʻole ka intolerance gluten.

Hoʻohui ʻia, loaʻa ākea nā pōpō laiki, i hoʻolilo ai iā lākou i kahi koho gluten-free maʻalahi mai ka home. Inā ʻike ʻoe iā ʻoe iho ma kahi kahi i loaʻa ʻole ai kāu huahana gluten-punahele punahele, loaʻa nā pōpō laiki ma nā hale kūʻai nui āpau.

Hiki ke hāpai i ke kō kō

Hiki paha i nā palaoa laiki ke hāpai i kāu kō kō.

ʻO ka papa kuhikuhi glycemic (GI) kahi ana o ka wikiwiki o ka ʻai e hoʻāla i kāu kiʻekiʻe kō kō. Loaʻa i nā pōpō laiki puffed kahi helu GI ma mua o 70 - i manaʻo ʻia he kiʻekiʻe-glycemic ().

ʻOiai e ʻōlelo ana kekahi mau hōʻike e loaʻa paha i nā pōpō laiki kahi helu GI ma mua o 91, ʻaʻohe mea paʻi ʻepekema e kākoʻo i kēia helu.

Nānā ʻole ʻia, ʻo ka hapa nui o ka carbs me ka protein liʻiliʻi a me ka fiber e hoʻolohi i ka hopena o kēia mau kalakeke i kāu kō kō.

ʻO ka ʻai ʻana i nā palaoa laiki e lākou iho paha ka spike i kou kō kō a me ka insulin. E hōʻemi i ko lākou hopena i kāu kō kō, e hoʻohui iā lākou me ka protein, e like me kaʻiʻo, ka tī, hummus a i ʻole ka nut butter, a hoʻohui i ka fiber i ke ʻano o nā huaʻai a i ʻole nā ​​mea ʻai.

Hana ʻia nā palaoa laiki mai nā hua palaoa āpau a maʻa maʻamau me ka ʻole o ka gluten. Eia naʻe, hoʻāla koke paha lākou i kou kō kō ke ʻai ʻia e lākou iho.

Pehea e hoʻohui ai iā lākou i kāu papaʻai

Haʻahaʻa nā pōpō raiki i nā calorie, a ʻo ka fiber a me ka protein. ʻO ka hapa nui o nā calorie mai ka carbs (1).

ʻO ka hui ʻana iā lākou me ka protein a me ka fiber hiki ke kaulike i ka hopena o ka hopena i kāu kō kō.

E hoʻāʻo e hoʻohui i nā pōpō laiki me:

• Hummus a ʻoki i nā kukama a me nā kōmato
• ʻO ka tī waiū, ka salona puhi a me nā kukama i kālai ʻia
• Mīkini pīpī a me nā maiʻa i kālai ʻia
• ʻAmona ʻaila a me nā strawberry i kālai ʻia
• ʻO Guacamole a me ka tī i kāhi ʻia
• ʻO ka pākī kālai ʻia a me nā kōmato
• Hoʻolahalaha nā pīni keʻokeʻo a me nā radishes
• ʻO ka salakeke tuna a me ka seleri
• ʻO ka avocado i kāwili ʻia a me kahi hua manu
• ʻO Tomato, basil a me mozzarella

ʻO ka hapa nui o nā calorie i nā pōpō laiki mai nā carbs. E kaulike i ko lākou hopena ma kāu kō kō, e hoʻohui iā lākou me ka protein a me ka fiber.

Ka Laina Lalo

ʻOi aku ka haʻahaʻa o nā pōpō palaoa ma nā kalory ma mua o ka berena akā hoʻohaʻahaʻa ʻia hoʻi i ka fiber a me nā meaola nui ʻē aʻe.

ʻOi aku ka maikaʻi o ka olakino o nā laiki pala pala pala hua laiki, akā ʻo kēia meaʻai gluten-ʻole e lūlū paha i kāu kō kō. E kaulike i kēia hopena, ʻoi aku ka maikaʻi o ka hoʻopili ʻana i nā palaoa laiki me ka protein a me ka fiber.

ʻO ka palaoa laiki paha he meaʻai maʻamau ka meaʻai, akā ʻaʻohe waiwai maoli i ka ʻai ʻana inā ʻaʻole ʻoe makemake iā lākou.