ʻO ka palaoa niu: meaʻai, nā pono, a me nā mea hou aku

Anter

• He aha ka palaoa niu?
• ʻAʻohe gluten ka palaoa niu
• Nā pono o ka palaoa niu
• Loaʻa i nā mea momona a me nā momona momona
• Mālama i ke kō i ke kūpaʻa o nā kō
• Hiki ke hāpai i ka digestion olakino
• Hiki ke hoʻomaikaʻi i ke olakino puʻuwai
• Hiki ke kōkua iā ʻoe e lilo i ka paona
• Hiki paha iā ia ke pepehi i nā virus a me nā bacteria
• Hoʻohana ka palaoa niu
• Pehea ia e hoʻohālikelike ai i nā palaoa manuahi gluten?
• Ke laina lalo

ʻO ka palaoa niu kahi ʻano ʻokoʻa i ka palaoa palaoa.

Kaulana ia i waena o nā poʻe aloha haʻahaʻa-haʻahaʻa a me ka poʻe i loaʻa ka gluten intolerance.

Ma waho aʻe o kāna hiʻohiʻona maikaʻi maikaʻi, hiki i ka palaoa niu ke hāʻawi i nā pono he nui. Hoʻopili kēia i ka paepae ʻana i ke kūpaʻa kō kō, ka digestion maikaʻi, ke olakino puʻuwai, a me ka pohō kaumaha.

Nānā kēia ʻatikala i ka palaoa niu, me nā meaʻai, nā pono, a me ka hoʻohālikelike ʻana i nā huahana like.

He aha ka palaoa niu?

Hana ʻia ka palaoa niu mai kaʻiʻo niu i hoʻomaloʻo ʻia a lepo.

Ua hoʻomaka ia ma Pilipine, kahi i hana mua ʻia ai ma ke ʻano he huahana o ka waiū niu (1,).

I ka wā o ka hana ʻana, haki mua ʻia nā niu a hoʻokahe ʻia o ka wai. ʻOki ʻia kaʻiʻo niu a holoi ʻia, holoi ʻia, ʻoki ʻia, a kānana ʻia e hoʻokaʻawale i nā mea paʻa mai ka waiū. Hoʻomoʻa ʻia kēia huahana i kahi mahana haʻahaʻa a maloʻo ma mua o ka lepo ʻana i ka palaoa.

ʻO ka hopena e like me ka palaoa keʻokeʻo e like me nā palaoa i hana ʻia mai nā hua e like me ka palaoa a akahai loa i ka ʻono.

Hana ʻia ka palaoa niu mai kaʻiʻo niu i hoʻomaloʻo a lepo. Mālie i ka ʻono, ʻano like kona ʻano me nā palaoa ʻē aʻe.

ʻAʻohe gluten ka palaoa niu

ʻAʻohe gluten o ka palaoa niu, e koho ana ia no nā poʻe me kekahi ʻano, e like me ka maʻi celiac, allergy palaoa, a me ka ʻike non-celiac gluten.

ʻO Gluten kahi hui o nā protein i loaʻa i nā hua, e like me ka palaoa, bale, a me ka rai, a paʻakikī e wāwahi i ka wā o ka digestion. I kekahi mau hihia, hoʻonāukiuki paha ka gluten i kahi pane pale.

Hiki i ka poʻe intolerant i ka gluten ke ʻike i nā ʻōuli mai ke gas, cramp, a i ʻole ka diarrhea e hōʻino ai i ka ʻōpū a me malabsorption nutrient (,,).

ʻO ka poʻe me ka maʻi celiac a i ʻole ka allergy palaoa e hōʻalo i nā huaʻai gluten āpau, ʻoiai ʻo ka poʻe me ka ʻike gluten hiki ke koho a hoʻoliʻiliʻi a hoʻopau loa paha i kēia protein mai kā lākou papaʻai.

Hāʻawi ka palaoa niu i kahi ʻokoʻa i ka palaoa a i ʻole nā ​​palaoa i loaʻa i ka gluten.

He kūlohelohe ʻole hoʻi ia, ke koho nei ia i mea makemake nui ʻia no nā poʻe ma nā papaʻai palaoa, e like me kaʻai paleo.

ʻAʻohe gluten ka palaoa niu. Hana kēia i kahi koho maikaʻi loa no ka poʻe me ka maʻi celiac, allergy palaoa, a me ka non-celiac gluten sensitive.

Nā pono o ka palaoa niu

Loaʻa i ka palaoa niu kahi ʻano momona like ʻole a hāʻawi paha i kahi ʻano o nā pono olakino.

ʻLelo ʻia, ua nānā pono kekahi mau noiʻi i ka palaoa niu. Hoʻokumu ʻia kona mau pōmaikaʻi kūpono ma ka noiʻi ʻana e pili ana i kāna meaola a i ʻole nā ​​mea hoʻohui maikaʻi.

Loaʻa i nā mea momona a me nā momona momona

Hāʻawi ka palaoa niu i nā ʻano meaola like ʻole, me nā momona momona. Loaʻa i kahi 1/4-kīʻaha (30-gram) i lawelawe ():

• Kalepona: 120
• Kāpena: 18 gram
• Kō: 6 gram
• Puluniu: 10 gram
• Kumuʻiʻo: 6 gram
• Momona: 4 gram
• Hao: 20% o ka waiwai o kēlā me kēia lā (DV)

Ma waho o ka waiwai nui i ka fiber, hāʻawi ka palaoa niu i nā triglycerides medium-chain (MCTs) a me ka hao mea kanu.

ʻO nā MCT kahi ʻano momona i hoʻopili ʻia i nā pōmaikaʻi he nui, e like me ka pohō kaumaha, pale ʻana i nā bacteria a me nā virus, a me ka maikaʻi o ka lolo a me ka puʻuwai (,,).

Mālama i ke kō i ke kūpaʻa o nā kō

Hoʻopiha ʻia ka palaoa niu me ka fiber, i hiki ke kōkua i ka mālama ʻana i kāu kō kō kō.

Hāʻawi kahi lawelawe 1/4-cup (30-gram) i kahi keu 40% o ka DV no ka fiber, a i ʻole 3 a 10 mau manawa i ʻoi aku ma mua o ka nui o ka palaoa āpau a me nā mea āpau.

ʻO nā meaʻai i waiwai i ka pulupulu e kōkua i ka mālama ʻana i nā pae kō kō ma ka hoʻolōʻihi ʻana i ka wikiwiki a ke kō i komo ai i kou kahena koko.

ʻOiaʻiʻo kēia no nā meaʻai e waiwai ana i ka fiber soluble, kahi e hana ai i kahi gel i ka wā o ka digestion. Loaʻa i ka palaoa niu nā liʻiliʻi o kēia fiber (,).

Kū haʻahaʻa hoʻi ia ma ka papa kuhikuhi glycemic (GI), ʻo ia hoʻi, ʻo nā berena a me nā mea i hoʻomoʻa ʻia i hana ʻia mai ia mea mai ka liʻiliʻi o ke kō ʻana i nā pae kō kō (1,).

Hiki ke hāpai i ka digestion olakino

ʻO ke kiʻekiʻe o ka palaoa niu o ka palaoa niu paha e pōmaikaʻi i kāu digestion.

ʻAʻole hiki ke hoʻoulu ʻia ka hapa nui o kāna fiber, kahi e hoʻohui i ka nui i nā stools a kōkua i ka neʻe ʻana i ka meaʻai ma o kou ʻōpū, e hoʻemi ana i ka likelike o ka paʻa paʻa ().

Hoʻohui ʻia, hoʻolaʻa ka palaoa niu i nā liʻiliʻi o ka hiki ke hoʻoheheʻe ʻia a me nā olonā fermentable ʻē aʻe, e hānai i nā bacteria maikaʻi i loko o kou ʻōpū.

Ma ka hoʻololi, hana kēia mau koʻohune i nā waikawa momona momona (SCFAs) e like me ka acetate, propionate, a me ka butyrate, nā mea āpau e hānai i kāu mau ʻōpū pūpū (1,).

Hiki i nā SCFA ke hoʻoliʻiliʻi i ka mumū a me nā ʻōuli e pili ana i nā maʻi ʻōpū, e like me ka maʻi ʻōpū (IBD) a me ka maʻi huhū huhū (IBS) (,,).

Hiki ke hoʻomaikaʻi i ke olakino puʻuwai

Pōmaikaʻi paha ka palaoa niu i ke olakino puʻuwai.

Hōʻike ka noiʻi i ka ʻai ʻana he 15-25 mau kolamu o ka pulupulu niu i kēlā me kēia lā e kōkua i ka hoʻohaʻahaʻa ʻana i nā pae kolukala koko e 11%, LDL (ʻino) kolokolo e 9%, a me nā triglycerides koko e 22% (1).

ʻO ka mea hou aʻe, hāʻawi ka palaoa niu i ka waikawa lauric, kahi ʻano momona i manaʻo ʻia e kōkua i ka pepehi ʻana i nā koʻohune ke kuleana no ke kūkulu ʻana i ka pā i loko o kāu aʻa. Pili kēia pāka me ka maʻi puʻuwai ().

Eia nō naʻe, hōʻike kekahi mau noiʻi ʻē aʻe i ka hopena ʻole o ka hopena o ka lauric acid a hāpai paha i ka LDL (maikaʻi) kolamu, no laila ʻokoʻa ka hopena o ka lauric acid i ka cholesterol e kēlā me kēia (1,).

Hiki ke kōkua iā ʻoe e lilo i ka paona

Hiki i ka palaoa niu ke kōkua iā ʻoe e hoʻokahe i ka kaupaona nui no ka mea hāʻawi ia i ka fiber a me ka protein, ʻelua mau meaola i hōʻike ʻia e hōʻemi i ka pōloli a me ka makemake (,).

Hoʻohui ʻia, loaʻa i ka palaoa niu nā MCT, kahi mea liʻiliʻi e mālama ʻia e like me ka momona no ka mea hele pololei lākou i kou ake, kahi e hoʻohana ai lākou no ka hana ikehu (21).

Hiki i nā MCT ke hōʻemi i ka makemake a hana ʻia e kou kino ʻokoʻa ma mua o nā momona momona lōʻihi i loaʻa i nā meaʻai e like me nā ʻoliva a me nā nati. Hiki i kēia ʻokoʻa ke kōkua iā ʻoe e kuni iki i nā calorie (22,).

Eia nō naʻe, liʻiliʻi paha kēia hopena. I ka loiloi o 13 mau haʻawina, ʻo ka hoʻololi ʻana i nā momona momona lōʻihi me nā MCT i kōkua i nā poʻe komo e lilo i 1.1 paona (0.5 kg) wale nō, ma ka awelika, ma luna o 3 mau pule a ʻoi ().

E hoʻomanaʻo i ka hopena o ke kaupaona ʻana o nā MCT e koi pinepine i ka ʻai ʻana i nā mea i ʻoi aku ka nui ma mua o ka loaʻa ma ka palaoa niu.

Hiki paha iā ia ke pepehi i nā virus a me nā bacteria

Waiwai ka palaoa niu i ka waikawa lauric, kahi ʻano momona e kūʻē i kekahi mau maʻi.

I ka manawa iʻai ʻia, hana ʻia ka lauric acid i kahi hui i kapa ʻia ʻo monolaurin. Hōʻike ka noiʻi hōʻike-paipu i ka make ʻana o ka lauric acid a me ka monolaurin i nā maʻi ʻinoʻino, nā koʻohune, a me nā fungi (,).

ʻO kahi laʻana, ʻike maikaʻi ʻia kēia mau hui e kūʻē i nā maʻi i hoʻokumu ʻia e Staphylococcus aureus koʻohune a me Canā albicans ndida hū (,,).

Eia naʻe, pono hou ka noiʻi i nā kānaka.

Hoʻoulu ka pae niu i nā pae kō kō a paʻa a me ka puʻuwai olakino. Hoʻohui ʻia, loaʻa paha iā ia nā waiwai antibacterial a kōkua i ka digestion a me ka pohō kaumaha, ʻoiai ka palena o ka noiʻi ʻana i kēia mau wahi.

Hoʻohana ka palaoa niu

Hiki ke hoʻohana ʻia ka palaoa niu i nā ʻano hana like ʻole, nā mea ʻono a ʻono hoʻi.

Hiki iā ʻoe ke pani iā ​​ia no nā palaoa ʻē aʻe ke hana ana i ka berena, pancakes, nā kuki, nā muffins, a i ʻole nā ​​mea i hoʻomoʻa ʻia ʻē aʻe. E noʻonoʻo pono wale i ka palaoa niu e hoʻopili i nā wai ʻoi aku ma mua o nā palaoa ʻē aʻe. No kēia kumu, ʻaʻole hiki ke hoʻohana ʻia ma ke ʻano he pani kū hoʻokahi.

No nā hopena maikaʻi loa, e hoʻomaka me ka pani ʻana i 1/4 kīʻaha (30 gram) o ka palaoa niu no kēlā me kēia kīʻaha (120 gram) o ka palaoa holoʻokoʻa. Hiki paha iā ʻoe ke hoʻāʻo e hoʻonui i ka nui o nā wai i ka nui o ka palaoa niu āu i hoʻohui ai.

ʻO kahi laʻana, inā ʻoe i hoʻohana i 1/4 kīʻaha (30 gram) o ka palaoa niu, e ninini i 1/4 kīʻaha (60 ml) o nā wai hou aʻe.

E hoʻomanaʻo ʻoi aku ka momona o ka palaoa niu ma mua o nā palaoa ʻē aʻe a ʻaʻole paʻa me ka maʻalahi.

Paipai pinepine ʻo Bakers e kāwili iā ia me nā palaoa ʻē aʻe a i ʻole e hoʻohui i 1 hua manu no kēlā me kēia ʻehā 1/4 (30 gram) o ka palaoa niu e kōkua i ka hāʻawi ʻana i kāu huahana hopena i kahi ʻano fluffier.

Hiki ke hoʻohana ʻia i kēia palaoa kūikawā i ke kuʻi ʻana a i ʻole ka mānoanoa ʻana i nā kopa a me nā ʻōpala. ʻO ka mea hou aku, hiki iā ʻoe ke hoʻohana iā ia ma ke ʻano he mea hoʻopaʻa paʻa i nā mea ʻono o ka burger a i ka veggie, a me ka hana ʻana i ka palaoa pizza ʻole a wili paha.

Hiki ke hoʻohana ʻia ka palaoa niu i nā ʻano hana like ʻole, e like me nā mea i hoʻomoʻa ʻia, nā ʻāpala pizza, nā ʻūpā, nā ʻopa, nā ʻai, nā mea ʻai, a me nā berena a me nā mea ʻai.

Pehea ia e hoʻohālikelike ai i nā palaoa manuahi gluten?

Hoʻohālikelike pinepine ʻia ka palaoa niu i nā palaoa ʻole gluten, e like me ka ʻalemona, ka hazelnut, ka amaranth, a me nā palaoa moa.

ʻOiai waiwai ka poʻe āpau i nā meaola, he loli ka nui o kā lākou ʻike pilikino.

Ma kaʻaoʻao o ka palaoa moa a me ka palaoa amaranth, ʻo ka palaoa niu kekahi o nā mea haʻahaʻa i ka momona a momona o nā carbs ().

Ma 6 gram no 1/4 kīʻaha (30 gram), hāʻawi ia i kahi protein liʻiliʻi ma mua o ka palaoa ʻo ka moa a me ka ʻalemona akā e like ka nui me nā palaoa hazelnut a me amaranth.

ʻIke nō, kaena ia 2-3 mau manawa ʻoi aku o ka fiber ma mua o kēia mau palaoa manuahi ʻole gluten. ʻOi aku ka momona o ka ʻono a me kahi hiki ke hoʻololi i ka palaoa almond a me ka hazelnut no kēlā mau mea āpau i nā nati.

Eia kekahi, ʻoi aku ka haʻahaʻa o ka palaoa niu i nā momona omega-6 - kahi a ka poʻe e ʻai nui ai - ma mua o nā palaoa ʻole gluten ().

He mea nui kēia no ka mea ʻoi loa ka nui o nā papaʻai ma ka omega-6 momona a haʻahaʻa loa i nā momona anti-inflammatory omega-3 e kōkua i ka hoʻāpā, e hoʻonui ai i kou makaʻi o ka maʻi (,).

Ma waena o nā palaoa gluten-ʻole, kiʻekiʻe ka palaoa niu i nā carbs a haʻahaʻa i ka momona. Eia nō naʻe, ʻoi aku ka momona o ka fiber, hoʻohaʻahaʻa i nā momona omega-6, a me ka ʻoluʻolu i ka ʻono.

Ke laina lalo

ʻO ka palaoa niu kahi palaoa kīnā ʻole i hana ʻia mai nā niu wale nō.

Loaʻa i ka fiber a me nā MCT, hoʻoliʻiliʻi paha ia i ke kō kō, ka digestion maikaʻi, a me ka olakino puʻuwai. Hoʻoulu paha ia i ka pohō kaumaha a hakakā i kekahi mau maʻi.

Hoʻohui, ʻono a maʻalahi hoʻi ia, e hana ana i kahi koho akamai i ke koho ʻana i nā pā palaoa.