Maiʻa: Maikaʻi a maikaʻi ʻole paha?

Anter

• ʻO ka maiʻa i loko o nā mea pono nui
• He kiʻekiʻe ka maiʻa i ka Fiber a me ka Starch Resistant
• Pehea ka maiʻa e pili ai i ka lilo o ke kaupaona?
• Nui ka maiʻa i ka pāhare potassium
• Loaʻa pū ka maiʻa i kahi nui kūpono o ka makanekiuma
• Hiki i nā maiʻa ke loaʻa ke kōkua no ke olakino Digestive
• Maluhia paha ka maiʻa no ka poʻe Diabetes?
• Loaʻa i nā maiʻa i nā hopena olakino maikaʻi ʻole?
• E like me ka hua nui, Ola Loa ka maiʻa

ʻO ka maiʻa i waena o nā hua i makemake nui ʻia ma ka honua.

Lawe nui lākou a maʻalahi hoʻi e hoʻopau, e hoʻolilo iā lākou i meaʻai māmā maikaʻi loa.

Mālama kūpono ʻia ka maiʻa, a loaʻa nā nui o nā fiber a me nā antioxidants.

Eia nō naʻe, kānalua nā poʻe he nui e pili ana i ka maiʻa ma muli o kā lākou kiʻekiʻe kō a me nā mea momona.

Nānā kikoʻī kēia ʻatikala i ka maiʻa a me nā hopena olakino.

ʻO ka maiʻa i loko o nā mea pono nui

Ma luna o 90% o nā calorie i ka maiʻa mai nā carbs.

Ke oʻo nei ka maiʻa, hoʻololi ke kō i loko i ke kō.

No kēia kumu, kiʻekiʻe ka maiʻa maka ʻole (ʻōmaʻomaʻo) i ka starch a me ka starch kūpale, ʻoiai ʻo ka maiʻa pala (melemele) ka hapanui o ke kō.

Aia pū ka maiʻa i kahi nui o ka fiber, a haʻahaʻa loa i ka protein a me ka momona.

Aia nā ʻano maiʻa he nui, kahi e ʻokoʻa ai ka nui a me ke kala. Loaʻa i kahi maiʻa nui (118 gram) ma kahi o 105 mau calorie.

Aia kekahi maiʻa waena me nā huaora e hiki mai ana ():

• Pālima: 9% o ka RDI.
• ʻO ka Vitamin B6: 33% o ka RDI.
• ʻO Vitamin C: 11% o ka RDI.
• Makanekiuma: 8% o ka RDI.
• Keleawe: 10% o ka RDI.
• Manganese: 14% o ka RDI.
• Puluniu: 3.1 gram.

Aia i ka maiʻa nā mea kanu pono a me nā antioxidant pū kekahi, e like me ka dopamine a me ka catechin (, 3).

No nā kikoʻī hou aʻe e pili ana i nā meaʻai i ka maiʻa, loaʻa i kēia ʻatikala nā mea āpau āu e ʻike ai.

ʻO ka maiʻa kahi kumu maikaʻi o nā meaola he nui, e like me ka potassium, wikamina B6, wikamina C a me ka fiber. Loaʻa iā lākou kekahi mau antioxidant like ʻole a me nā mea kanu mea kanu.

He kiʻekiʻe ka maiʻa i ka Fiber a me ka Starch Resistant

Kuhi ka fiber i nā carbs i hiki ʻole ke hoʻoiho ʻia i ka ʻōnaehana digestive kiʻekiʻe.

Ua hoʻopili ʻia ka loaʻa ʻana o ka fiber kiʻekiʻe i nā pono olakino he nui. Loaʻa i kēlā me kēia maiʻa he 3 mau gram, a lilo lākou i kumu puna maikaʻi (, 4).

ʻO ka maiʻa ʻōmaʻomaʻo a unripe paha ka waiwai i ka starch kūpale, kahi ʻano o ka ʻaʻāpelu ʻole e hiki ʻole ke hana e like me ka fiber. ʻO ka ʻōmaʻomaʻo ʻōmaʻomaʻo, ʻoi aku ka nui o ka ʻike o ka starch kūpale (5).

Ua hoʻopili ʻia ka starch resistant i kekahi mau pono olakino (,,,,,).

• Hoʻonui i ke olakino kolon.
• Hoʻonui i ka manaʻo o ka piha ma hope o ka ʻai.
• Hoʻoemi i ke kūpaʻa o ka insulin.
• E hoʻohaʻahaʻa i ke kō i ke kō ma hope o ka ʻai ʻana.

ʻO Pectin kekahi ʻano o ka fiber dietary i loaʻa i ka maiʻa. Hāʻawi ʻo Pectin i nā ʻano kūkulu i ka maiʻa, e kōkua ana iā lākou e mālama i ko lākou kinona.

Ke hele a pala ka maiʻa, hoʻomaka nā enzyme e wāwahi i ka pectin a palupalu a palupalu ka hua (13).

Hiki i nā Pectins ke hōʻemi i ka makemake a me ke kiʻekiʻe o ke kō i ke kō ma hope o ka pāʻina ʻana. Hiki iā lākou ke kōkua i ka pale ʻana i ka maʻi ʻaʻai kolona (,,,).

Nui ka maiʻa i ka fiber. Nui ka maiʻa pala ʻole i ka starch kūpale a me ka pectin, hiki ke hāʻawi i nā pono olakino he nui.

Pehea ka maiʻa e pili ai i ka lilo o ke kaupaona?

ʻAʻohe noiʻi i noiʻi i nā hopena o ka maiʻa i ka pohō kaumaha.

Eia nō naʻe, ua noi ʻia kahi noiʻi o ka nui loa, ka poʻe diabetic e nānā ai i ka maiʻa pala ʻole mānoanoa (kiʻekiʻe i ka starch kūpale) i hoʻopili i ke kaumaha o ke kino a me ka ʻike insulin.

Ua ʻike lākou i ka lawe ʻana he 24 mau kālani maiʻa i kēlā me kēia lā no 4 mau pule i lilo i ka paona o 2.6 lbs (1.2 kg), ʻoiai e hoʻomaikaʻi ana i ka ʻike insulin ().

Ua hoʻopili pū kekahi mau noiʻi ʻē aʻe i ka hoʻohana ʻana i nā hua i ka pohō kaumaha. Nui ka hua i ka fiber, a ua pili ka lawe ʻana o ka fiber kiʻekiʻe me ke kaumaha o ke kino haʻahaʻa (,,).

Eia kekahi, ua loaʻa i ka starch kūpaʻa kekahi nānā i kēia manawa ma ke ʻano he launa aloha hōʻemi kaumaha ().

Hāʻawi paha ia i ka pohō kaumaha ma o ka hoʻonui ʻana i ka piha a me ka hōʻemi ʻana i ka makemake, a pēlā e kōkua ai i ka poʻe e ʻai i nā calori liʻiliʻi (,).

ʻOiai ʻaʻole i hōʻike ʻia kahi noiʻi i ka maiʻa pakahi ke kumu o ka pohō kaumaha, loaʻa iā lākou kekahi mau waiwai e pono e hoʻolilo iā lākou i meaʻai hoʻoliʻiliʻi kaumaha.

ʻO ka ʻōlelo ʻia, ʻaʻole ʻo ka maiʻa kahi meaʻai maikaʻi no nā papaʻai low-carb. Loaʻa i kahi maiʻa liʻiliʻi i 27 mau kaloka.

Hiki i ka ʻili o ka maiʻa ke hāpai i ka pohō kaumaha ma o ka hoʻonui ʻana i ka manaʻo o ka piha a me ka hōʻemi ʻana i ka makemake. Eia nō naʻe, ʻaʻole i kūpono i nā ʻāpana momona kiʻekiʻe o ka maiʻa iā lākou no nā papaʻai low-carb.

Nui ka maiʻa i ka pāhare potassium

ʻO ka maiʻa kahi kumuʻai nui o ka potassium.

Aia i loko o ka maiʻa nui liʻiliʻi ma kahi o 0.4 mau kolamu o ka potassium, a i ʻole 9% o ka RDI.

ʻO ka potassium kahi mineral nui a ka nui o ka poʻe e lawa ʻole ai. He mea nui ia i ka kaohi kaomi koko a me ka hana o ka hakuʻala (24).

Hiki i kahi papaʻai waiwai potassium ke kōkua i ka hoʻohaʻahaʻa i ke koko a me ka hopena i ke olakino puʻuwai. Hoʻopili ʻia kahi lawe pālima kiʻekiʻe i ka hoʻemi ʻia o ka maʻi puʻuwai (,,).

He kiʻekiʻe ka maiʻa i loko o ka potassium, i hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ke koko a hoʻemi i ka makaʻi o ka maʻi puʻuwai.

Loaʻa pū ka maiʻa i kahi nui kūpono o ka makanekiuma

ʻO ka maiʻa kahi kumu maikaʻi o ka magnesium, no ka mea aia 8% o ka RDI.

ʻO ka magnesium kahi mineral nui loa i ke kino, a he mau haneli mau hanana like ʻole e pono e holo.

Hiki i kahi kiʻekiʻe o ka magnesium ke pale aku i nā kūlana kūlohelohe, e like me ke kahe kiʻekiʻe, nā maʻi puʻuwai a me ka maʻi maʻamau 2 (, 29).

He mea maikaʻi paha ka magnesium i ke olakino iwi (,,).

ʻO ka maiʻa kahi kumu kūpono o ka magnesium, kahi mineral e hoʻokani i nā haneli he haneri i ke kino. Pale aku ka magnesium i nā maʻi puʻuwai a me ka maʻi kōkō ʻelua.

Hiki i nā maiʻa ke loaʻa ke kōkua no ke olakino Digestive

ʻAno ʻole ka maiʻa ʻōmaʻomaʻo, ʻōmaʻomaʻo i ka starch kūpale a me ka pectin.

Hana kēia mau hui i nā meaola prebiotic, ka mea e hānai i nā bacteria aloha i ka ʻōnaehana digestive ().

Hoʻomaʻa ʻia kēia mau meaola e nā koʻohune aloha i ke kolona, ​​kahi e hoʻoulu ai i ka butyrate ().

ʻO Butyrate kahi lālā momona momona pokole e kōkua i ke olakino digestive. Hoʻoemi paha ia i ka makaʻu o ka maʻi ʻaʻai kolona (,).

ʻAno ʻole ka maiʻa ʻōmaʻomaʻo, ʻōmaʻomaʻo i ka starch kūpale a me ka pectin, kahi e hāpai ai i ke olakino digestive a hoʻēmi i ka makaʻu o ka maʻi ʻaʻai kolona.

Maluhia paha ka maiʻa no ka poʻe Diabetes?

Hoʻohui ʻia nā manaʻo e pili ana inā palekana ka maiʻa no ka poʻe me ka maʻi diabetes, ʻoiai kiʻekiʻe lākou i ka starch a me ke kō.

Eia nō naʻe, haʻahaʻa haʻahaʻa lākou i ka waena ma ka papa kuhikuhi glycemic, kahi e ana ai pehea e hoʻopili ai nā meaʻai i ka piʻi ʻana o ke kō i ke kō ma hope o ka pāʻina ʻana.

Loaʻa i ka maiʻa kahi helu helu glycemic o 42-62, ma muli o ko lākou oʻo (37).

ʻO ka ʻai ʻana i ka maiʻa kūpono e palekana no ka poʻe me ka maʻi kō, akā makemake paha lākou e hōʻalo i ka ʻai ʻana i ka nui o ka maiʻa i oʻo pono.

Eia kekahi, pono e hoʻomaopopo ʻia he pono mau ka poʻe diabetes e nānā pono i kā lākou mau kō kō i ke kō ma hope o ka ʻai ʻana i nā meaʻai i nā momona a me nā kō.

ʻAʻole pono ka ʻai ʻana i ka maiʻa e hoʻāla i nā pae kō kō. Eia naʻe, pono e akahele ka poʻe diabetes me ka maiʻa pala.

Loaʻa i nā maiʻa i nā hopena olakino maikaʻi ʻole?

ʻAʻohe o ka hopena maiʻa mai ka maiʻa.

Eia nō naʻe, hiki i ka poʻe i maʻi āpau i ka latex hiki ke maʻi i ka maiʻa.

Ua hōʻike ʻia nā noiʻi ʻana ma kahi o 30-50% o ka poʻe i maʻi i ka latex ka mea maʻalahi i kekahi mau mea kanu mea kanu ().

ʻAʻohe o ka maiʻa i loaʻa i nā hopena olakino maikaʻi ʻole i ʻike ʻia, akā hiki paha iā lākou ke kumu i nā hopena maʻi ʻaihue i kekahi poʻe me ka allergy latek.

E like me ka hua nui, Ola Loa ka maiʻa

Mālama nui ka maiʻa.

Loaʻa iā lākou ka pulupulu, potassium, vitamini C, wikamina B6 a me kekahi mau mea kanu pono ʻē aʻe.

Loaʻa paha i kēia mau meaola ka nui o nā pono olakino, e like me ka digestive a me ka olakino puʻuwai.

ʻOiai ʻaʻohe kūpono ka maiʻa ma ka papaʻai momona momona a hoʻoneʻe i nā pilikia no kekahi poʻe diabetic, ʻo ka mea maʻamau he meaʻai maikaʻi loa ia.