Maiʻa 101: Nā Meaʻai Pono a me nā Pōmaikaʻi Ola

Anter

• ʻIke kūpono
• Kālika
• Nā olonā
• Nā wikamina a me nā minelala
• Nā mea kanu mea kanu ʻē aʻe
• Nā pono olakino o ka maiʻa
• ʻO ke olakino puʻuwai
• ʻO ke olakino Digestive
• Nā maiʻa maiʻa
• Ke laina lalo

ʻO ka maiʻa i waena o nā mea kanu meaʻai nui a nui loa ma ka honua.

Hele mai lākou mai kahi ʻohana mea kanu i kapa ʻia Musa kamaaina i ka Hikina Hema ʻAsia a ulu i nā wahi mehana o ka honua.

ʻO ka maiʻa kahi kumu olakino o ka fiber, potassium, vitamina B6, vitamini C, a me nā antioxidant like ʻole a me nā phytonutrients.

Aia nā ʻano a me nā nui he nui. ʻO ka laulā o kā lākou kala mai ka ʻōmaʻomaʻo a i ka melemele, akā ʻulaʻula kekahi ʻano.

Hōʻike kēia ʻatikala iā ʻoe i nā mea āpau āu e ʻike ai e pili ana i ka maiʻa.

ʻIke kūpono

ʻO nā ʻoiaʻiʻo o ka pono no 1 maiʻa liʻiliʻi (100 gram) ():

• Kalepona: 89
• Wai: 75%
• Kumuʻiʻo: 1.1 gram
• Kāpena: 22.8 gram
• Kō: 12.2 gram
• Puluniu: 2.6 gram
• Momona: 0.3 gram

Kālika

ʻO ka maiʻa kahi waiwai waiwai o nā kālaki, i ʻike pinepine ʻia e like me ka starch i ka maiʻa pala ʻole a me nā kō i nā maiʻa pala.

Hoʻololi maoli ke ʻano o ka maiʻa i ka maiʻa.

ʻO ka mea nui o ka maiʻa maka ʻole ka starch. Aia nā maiʻa ʻōmaʻomaʻo i 80% starch i ana ʻia i ke kaomi maloʻo.

I ka wā oʻo, hoʻololi ke starch i nā kō a hoʻopau ʻia i lalo o 1% ke oʻo loa ka maiʻa (2).

ʻO nā ʻano kō o nā kō i ʻike pinepine ʻia ma ka maiʻa pala ka sukuro, fructose, a me glucose. I ka maiʻa pala, hiki i ka nui o ke kō i loko o 16% o ke kaumaha hou (2).

Loaʻa i ka maiʻa kahi papa inoa glycemic haʻahaʻa haʻahaʻa (GI) o 42-58, kaukaʻi ʻia i ko lākou oʻo. ʻO ke GI kahi ana o ka wikiwiki o ka carbs i ka meaʻai e komo i kāu kahena kōkō a hāpai i ke kō kō (3).

ʻO ka maiʻa kiʻekiʻe o ka maiʻa o ka starch kūpale a me ka fiber e wehewehe i kā lākou GI haʻahaʻa.

Nā olonā

ʻO kahi mahele kiʻekiʻe o ka starch i ka maiʻa maka ʻole ka starch kūpale, i hele i loko o kou ʻōpū i wili ʻole ʻia.

I loko o kou ʻōpū nui, hū ʻia kēia starch e nā bacteria e hana i butyrate, kahi waikawa momona momona pokole e ʻike ʻia he hopena maikaʻi i ke olakino ʻōpū.

ʻO ka maiʻa kahi kumu maikaʻi o nā ʻano fiber ʻē aʻe, e like me ka pectin. ʻO kekahi o nā pectin i loko o ka maiʻa hiki ke hoʻonā ʻia i ka wai.

Ke pala ka maiʻa, piʻi ka mahele o ka pectin hiki ke hoʻoheheʻe wai, ʻo ia kekahi o nā kumu nui e palupalu ai ka maiʻa i ko lākou mau makahiki (5).

ʻO ka pectin a me ka starch kūpaʻa ke kaulike i ka piʻi ʻana o ke kō kō ma hope o ka pāʻina.

Hoʻokomo nui ʻia ka maiʻa i nā carbs. Aia paha i ka maiʻa maka ʻole ka huina o nā starch kūpale, e hana e like me ka fiber, kōkua i kou ʻōpū a hāpai i nā pae kō kō olakino olakino.

Nā wikamina a me nā minelala

ʻO ka maiʻa kahi kumu maikaʻi o nā huaora a me nā minelala, keu hoʻi o ka potassium, wikamina B6, a me ka wikamina C ().

• Pāpaʻakai. ʻO ka maiʻa kahi kumu maikaʻi o ka potassium. Hiki i kahi papaʻai kiʻekiʻe i ka potassium ke hoʻohaʻahaʻa i ke kahe o ke koko i ka poʻe me nā kiʻekiʻe kiʻekiʻe a me ke olakino olakino puʻuwai ().
• Wikamina B6. Nui ka maiʻa i ka wikamina B6. Hiki i hoʻokahi maiʻa nui ke hāʻawi ʻia i 33% o ka Daily Value (DV) o kēia huaola.
• Wikamina C. E like me ka nui o nā hua, ʻo ka maiʻa kahi kumu maikaʻi o ka wikamina C.

Loaʻa i ka maiʻa i kahi helu o nā huaora a me nā minelala i nā helu kūpono. Hoʻopili kēia i ka potassium a me nā huaora B6 a me C.

Nā mea kanu mea kanu ʻē aʻe

Loaʻa nā hua a me nā mea kanu i nā ʻano ʻanoʻano o nā mea kanu mea kanu bioactive, a he ʻokoʻa ka maiʻa.

• ʻO Dopamine. ʻOiai he neurotransmitter koʻikoʻi ia i kou lolo, ʻaʻole kū ka dopamine mai ka maiʻa i ka pale o ka lolo-lolo e hoʻohuli i ka manaʻo. Akā, hana ia ma ke ʻano he antioxidant ().
• ʻO Catechin. ʻIke ʻia kekahi mau flavonoid antioxidant i ka maiʻa, ʻoi loa nā catechins. Ua pili lākou i nā pono olakino like ʻole, me ka hoʻemi ʻia ʻana o ka maʻi puʻuwai (8,).

E like me nā huaʻai ʻē aʻe, loaʻa i ka maiʻa kekahi mau antioxidant olakino, nā kuleana no ka nui o ko lākou olakino olakino. Hoʻopili kēia i ka dopamine a me ka catechin.

Nā pono olakino o ka maiʻa

Haʻaheo ka maiʻa i kekahi mau pono olakino.

ʻO ke olakino puʻuwai

ʻO ka maʻi puʻuwai ke kumu maʻamau o ka make make ma mua o ka honua.

He kiʻekiʻe ka maiʻa i ka potassium, kahi mineral e hāpai i ke olakino puʻuwai a me ke kahe o ke koko maʻamau. Aia i loko o hoʻokahi maiʻa nui liʻiliʻi ma kahi o 0.4 gram o kēia mineral.

Wahi a kahi anamanaʻo nui o nā noiʻi he nui, hoʻopili ʻia ka ʻai o 1.3-1.4 gram o ka potassium i kahi 26% haʻahaʻa o ka maʻi puʻuwai ().

Eia kekahi, ʻo ka maiʻa i loko o nā flavonoid antioxidant i pili pū ʻia me kahi hoʻoliʻiliʻi nui o ka maʻi maʻi puʻuwai ().

ʻO ke olakino Digestive

ʻAno ʻole ka maiʻa ʻōmaʻomaʻo, ʻōmaʻomaʻo i ka nui o ka starch kūpale a me ka pectin, ʻo ia nā ʻano o ka fiber dietary.

Hana ke kūpale kūpale a me nā pectins i nā meaola prebiotic, e kākoʻo ana i ka ulu ʻana o nā bacteria momona pono.

I kou ʻōpū, hānai ʻia kēia mau olonā e nā koʻohune maikaʻi e hana ana i ka butyrate, kahi lālā momona momona liʻiliʻi e hāpai ana i ke olakino ʻōpū (,).

Maikaʻi paha ka maiʻa no ke olakino puʻuwai ma muli o kā lākou pae kiʻekiʻe o ka potasiuma a me nā antioxidants. ʻO ka mea hou aʻe, hiki i kā lākou starch kūpale a me nā pectins ke hāpai i ke olakino kolon.

Nā maiʻa maiʻa

Nui nā manaʻo pili inā maikaʻi ka maiʻa no ka poʻe me ka maʻi diabetes type 2.

He ʻoiaʻiʻo ke kiʻekiʻe o ka maiʻa i ka starch a me ke kō. No laila, manaʻo paha kekahi iā lākou e hoʻonui i ka kō kō.

Akā ma muli o kā lākou GI haʻahaʻa, ʻaʻole pono e hoʻonui ka ʻai o ka maiʻa i ke kiʻekiʻe o ke kō i ke koko e like me ka nui o nā meaʻai mea ʻāpana kiʻekiʻe.

ʻO ka mea i ʻōlelo ʻia, pono ka poʻe me ka maʻi diabetes e hōʻalo i ka ʻai ʻana i ka maiʻa i oʻo maikaʻi. ʻOi aku ka maikaʻi e nānā pono i ke kiʻekiʻe o ke kō i ke kō ma hope o ka ʻai ʻana i ke kō a me nā kōkō.

Ma kekahi memo ʻokoʻa, hōʻike ʻia kekahi mau noiʻi he kumu ʻiʻī kēia hua no ka paʻa paʻa, ʻoiai e ʻōlelo ana kekahi e loaʻa paha i ka maiʻa ka hopena ʻē aʻe (,).

Ke hoʻopau ʻia i ka hoʻohaʻahaʻa, ʻaʻohe o nā hopena maikaʻi ʻole o ka maiʻa.

Manaʻo ʻia ka maiʻa he olakino. Eia nō naʻe, pono ka poʻe me ka maʻi maʻisā ʻano 2 e hōʻalo i ka nui o nā maiʻa i oʻo maikaʻi.

Ke laina lalo

ʻO ka maiʻa i waena o nā hua i hoʻopau pinepine ʻia ma ka honua.

Hoʻohui mua ʻia me nā carbs, loaʻa i loko o lākou nā huina o nā huaora, nā minelala, a me nā antioxidants. ʻO ka potassium, wikamina C, catechin, a me nā starch kūpale i waena o kā lākou mau mea olakino olakino.

He nui nā pono paha o ka maiʻa - me ka hoʻomaikaʻi ʻana i ka naʻau a me ke olakino digestive - ke hoʻopau mau ʻia ma ke ʻano he ʻāpana o kahi nohona olakino.