Laiki brown: nā pono a me pehea e hana ai

Anter

• He aha nā pono olakino
• ʻIke kūpono no ka laiki palaunu
• Pehea e hoʻomākaukau ai i ka laiki palaunu

ʻO ka laiki Brown kahi cereal waiwai i nā huaʻaleʻale, nā olonā, nā wikamina a me nā minelala, i hoʻohui ʻia me nā mea ʻē aʻe i loaʻa nā waiwai antioxidant, e like me polyphenols, oryzanol, nā phytosterols, tocotrienols a me nā carotenoids, ka mea e hoʻohana mau ai i ka pale ʻana i nā maʻi e like me ka maʻi kō. momona.

ʻO ka ʻokoʻa nui ma waena o ka laiki ʻeleʻele a me keʻokeʻo ka lawe ʻia ʻana o ka husk a me ka germ mai ka hope, ʻo ia ka ʻāpana o ka palaoa i waiwai i ka fiber a loaʻa nā meaʻai āpau i ʻōlelo ʻia ma luna, ʻo ia ke kumu e pili ai ka laiki keʻokeʻo. hoʻonui i ka makaʻu o ka hoʻomohala ʻana i nā maʻi maʻi.

He aha nā pono olakino

Loaʻa ka loaʻa o nā pono olakino ka loaʻa ʻana o ka laiki palaunu, e like me:

• Hoʻonui i ke olakino ʻōpū, ma muli o ke kū o nā olonā e kōkua i ka hoʻonui ʻana i ka nui o ka pahu stool a kōkua i ka neʻe ʻana, kahi koho maikaʻi loa no ka poʻe e loaʻa ana i ka paʻa paʻa;
• Hāʻawi ia i ka lilo o ke kaupaona no ka mea, ʻoiai he mau ʻaihue i loko, aia pū kekahi me nā olonā, ke hoʻopau ʻia i nā mea kaulike, kōkua e hoʻonui i ka manaʻo o ka māʻona a hoʻemi i ka ʻai o ka meaʻai. Hoʻohui ʻia, he nui nā meaola bioactive i loaʻa i ka laiki pala, ʻo ia hoʻi ʻo gamma oryzanol, kahi hui hoʻohiki e kūʻē i ka momona.
• Kōkua ia e hoʻoliʻiliʻi i ka cholesterol, no ka mea waiwai ia i nā antioxidants, kahi e hōʻemi a pale aku ai i ka hoʻohaʻahaʻa o ka momona, e hoʻemi ana i ka hopena o nā maʻi maʻi maʻi maʻi;
• Hāʻawi ia i ke kaohi o ke kō kō, ma muli o ke alo o ka fiber, kahi e hāʻawi ai i ka raiki ʻeleʻele i kahi index glycemic medium, no laila ʻaʻole e hoʻonui ka glucose i ke koko ke pau. Hoʻohui ʻia, hōʻike kekahi mau noiʻi e pili pū paha kāna mau waiwai antidiabetic i ka gamma oryzanol, ka mea e pale ai i nā hunaola o ka pancreas ke kuleana no ka hana ʻana o ka insulin, he hormone ia e kōkua ai i ka hoʻoponopono ʻana i ke kō;
• Kōkua i ka pale ʻana i ka maʻi ʻaʻai, ʻoiai he mea hoʻohui bioactive me ka antioxidant a me nā anti-inflammatory waiwai, kahi e pale ai i nā hunaola mai nā pōʻino i hoʻokumu ʻia e nā radical free;
• Loaʻa iā ia kahi hopena neuroprotective, ma muli o ke alo o nā antioxidant, kōkua i ka pale ʻana i nā maʻi neurodegenerative, e like me Alzheimer, no ka laʻana.

Hoʻohui ʻia, waiwai ka laiki ʻeleʻele i nā protein i ka wā e hui pū ʻia me kekahi mau legume, e like me nā pīni, nā pīpī a i ʻole nā ​​pī, e hana i kahi protein maikaʻi maikaʻi, hiki ke lilo i koho maikaʻi loa no nā vegans, nā mea ʻai a me nā maʻi celiac. Ua hōʻike ʻia kahi noiʻi ʻepekema e hoʻohālikelike ʻia ka protein raiki laiki me ka protein soy a me ka whey.

ʻIke kūpono no ka laiki palaunu

Hoʻohālikelike ka papa ma lalo i ka waiwai kūpono o ka laiki palaunu me ka laiki keʻokeʻo:

Pehea e hoʻomākaukau ai i ka laiki palaunu

ʻO ka lakio no ka kuke ʻana i ka laiki, he 1: 3, ʻo ia hoʻi, ʻo ka nui o ka wai e ʻekolu mau manawa ʻoi aku ka nui ma mua o ka laiki. ʻO ka mea mua, pono e pulu i ka laiki pala, e hoʻonui i ka wai e uhi iā ia, ma kahi o 20 mau minuke.

No ka hoʻomākaukau ʻana i ka laiki, kau i 1 a 2 mau punetune o ka aila i loko o ka pā a, ke wela ia, e hoʻohui i 1 kīʻaha raiki ʻeleʻele a kāwili ʻia, i mea e pale ʻole ai. A laila hoʻohui i nā kīʻaha o 3 o ka wai a me kahi wahi o ka paʻakai, kuke ma kahi wela waena a hiki i ka paila o ka wai a, ke kū kēia, e hoʻoliʻiliʻi ka mahana i ka wela, a laila uhi ka pā, e kuke no 30 mau minuke a ʻoi paha. moʻa

Ke hoʻomaka ʻoe e ʻike i nā lua i ka laiki, e hoʻopau i ka wela a hoʻomaha ia no kekahi mau minuke hou me ka uhi o ka uhi, e ʻae ana i ka laiki e hoʻopau i ke komo ʻana i ka wai.