Nā hua a pau: he aha ia a me nā koho olakino

Anter

• Papa inoa o nā hua palaoa holoʻokoʻa
• Pehea e hoʻomākaukau ai i nā kīʻaha holoʻokoʻa
• No ka mea maikaʻi ʻole nā ​​cereala ʻaina kakahiaka

ʻO nā hua āpau nā mea i mālama ʻia ai nā hua palaʻa a i ʻole i hoʻowali ʻia i loko o ka palaoa a ʻaʻole hoʻi e hana i kahi kaʻina hana hou, i koe i ke ʻano o ka bran, germ a endosperm paha o ka hua.

ʻO ka ʻai ʻana o kēia ʻano cereal he nui nā pono olakino, no ka mea hāʻawi ia i nā olonā he nui i ke kino, me ka hoʻohui i nā meaola ʻē aʻe, momona loa, kōkua me ka pohō kaumaha, hoʻoliʻiliʻi kolesterol, hoʻomaikaʻi i ka lawe ʻana o ka ʻōpū a kōkua i ka hoʻoponopono ʻana i nā pae kō kō.

ʻO kēia ʻano cereal kahi koho olakino no ka ʻaina kakahiaka no ka poʻe pono e lilo i ka paona, akā ʻaʻole pono nā cereala i kūʻai ʻia mai i loko o nā supermarkets, no ka mea, he nui ke kō a me ka palaoa keʻokeʻo, nā mea hana e paʻakikī ai ka pohō kaumaha.

No laila, ʻo ka mea kūpono e nānā no nā hua āpau i ka ʻaina meaʻai a i ʻole nā ​​hale kūʻai meaʻai olakino, no ka mea, hana maoli ʻia kēia mau mea mai nā hua holoʻokoʻa, me ka liʻiliʻi a i ʻole ka kō i hoʻohui ʻia.

Maopopo maikaʻi i nā cereala e koho ai i kēia wikiō:

Papa inoa o nā hua palaoa holoʻokoʻa

ʻO nā hua āpau i maʻalahi ka maʻalahi o ka loaʻa a hiki ke kōkua i ka hōʻemi kino.

• Oat;
• ʻAno laiki;
• Quinoa;
• Amaranth;
• ʻO Barley;
• Rye;
• ʻO Buckwheat.

Hiki ke hoʻohana ʻia ka ʻoka a me ka bale i kā lākou ʻano kūlohelohe a hoʻohui pono ʻia i ka waiū, ʻoiai ʻo nā mea ʻē aʻe e hoʻohui pinepine ʻia i nā berena, kālua ʻia a mea ʻai kuke ʻia paha.

I ke kumu o nā huahana i hoʻokumu ʻia me nā kāwili cereal, he mea nui ia e hoʻolohe i ka lepili e hōʻoia i ka ʻole o ke kō i hoʻohui ʻia. ʻO ke kūpono, pono i ka pūʻulu cereal ma lalo o 5 gram o ke kō no kēlā me kēia 30 gram, a i ʻole ma lalo o 16 gram no kēlā me kēia 100 gram. E aʻo pehea e heluhelu ai i nā lepili.

Pehea e hoʻomākaukau ai i nā kīʻaha holoʻokoʻa

ʻOi aku ka maʻalahi o ka hoʻohana ʻana i nā hua palaoa āpau i kūʻai ʻia i ke ʻano o nā flakes no ka mea ua hoʻomoʻa ʻia a hana mua ʻia. No laila i kēia mau hihia, e hoʻohui wale i kahi lawelawe ma kahi o 30 gram a i ʻole ka lima liʻiliʻi i loko o ke pola o ka waiū ma mua o ka ʻai ʻana.

Eia nō naʻe, inā koho ʻoe e hoʻohana i nā cereala e like me ka laiki brown a i ʻole quinoa i kona ʻano kūlohelohe, ʻoi aku ka maikaʻi e kuke mua. I ka wā o ka hoʻomākaukau, pono e kuke i ka cereal me ka pāpālua o ka nui o ka waiū a i ʻole ka wai, a hiki i ka paila ʻana. A laila, e hoʻēmi i ka wela a hoʻoulu a hiki i ka wā e pau ai ka wai i ka wai a hoʻokumu ʻia kahi porridge. ʻO ka hope loa, nā huaʻai, kokoleka pouli a i ʻole nā ​​mea ʻala a me nā mea ʻala e like me ke kinamona a me ka turmeric hiki ke hoʻohui ʻia i ka hui e hāʻawi iā ia i nā mea ʻono a me nā mea nui e pono ai, e like me nā huaora, nā minelala a me nā antioxidants.

No ka mea maikaʻi ʻole nā ​​cereala ʻaina kakahiaka

ʻO nā mea ʻai kakahiaka i kūʻai ʻia ma ka supermarket, keu hoʻi no nā keiki, he huahana hana nui ia, ʻoiai lākou i hana ʻia mai nā hua palaoa a pau, e like me ka palaoa a me ke kulina, ʻaʻole e lawe hou mai i kekahi ʻano o ke kōkua olakino.

ʻO kēia no ka mea ʻo ka hapa nui o nā meaʻai e hoʻopili i ka hoʻohana ʻana o ka nui o ke kō, a me nā mea hoʻohui kemika like ʻole, e like me nā kala, nā mea hoʻāʻo ʻono a me nā preservatives. Hoʻohui ʻia, kuke ʻia kahi ʻāpana maikaʻi o nā cereala i nā mahana kiʻekiʻe a komo i nā hana kaomi kiʻekiʻe, a hoʻopau i ka hemo ʻana i nā mea pono nui āpau. Eia pehea e hana ai i kahi granola olakino.