Kānā 101: Nā Mea Pono Nutr a me nā Pōmaikaʻi Ola

Anter

• ʻIke kūpono
• Kālika
• Puluniu
• Pūmua
• ʻO kaʻaila kulina
• Nā wikamina a me nā minelala
• Popopona
• Kōlea momona
• Nā mea kanu mea kanu ʻē aʻe
• Popopona
• Nā pono olakino
• ʻO ke olakino maka
• Kāohi ʻana i ka maʻi diverticular
• Nā hopena hiki ʻole
• Nā Antinutrients i ke kulina
• ʻO Mycotoxins
• Ka hoʻomanawanui ʻole ʻana i ka ʻoka
• Ke laina lalo

Kaulana ʻia ʻo maize (ʻO Zea Mays), ka palaoa kekahi o nā mea kanu cereal i makemake nui ʻia ma ka honua. ʻO ia ka hua o kahi mea kanu i ka ʻohana mauʻu, ʻōiwi i Central America akā ulu i nā ʻano lehulehu he nui i ka honua holoʻokoʻa.

ʻO nā popcorn a me nā kulina momona nā ʻano laha, akā hoʻohana nui ʻia nā huahana kulina hoʻomaʻemaʻe, e like me nā mea hoʻohui i ka meaʻai i hoʻoponopono ʻia.

Hoʻopili kēia i nā tortillas, nā ʻoka tortilla, polenta, palaoa, palaoa kulina, syrup kānana, a me ka aila kulina.

ʻO ke kulina palaoa a pau e like me ke olakino e like me ka palaoa cereal, no ka mea waiwai i ka fiber a me nā huaora, minerals, a me nā antioxidants he nui.

He melemele ka maʻa mau akā aia i loko o nā ʻano kala like ʻole, e like me ka ʻulaʻula, ʻalani, poni, polū, keʻokeʻo, a me ka ʻeleʻele.

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

ʻIke kūpono

Eia nā ʻike pono no nā auneke 3.5 (100 gram) o ke kō melemele i kuke ʻia ():

• Kalepona: 96
• Wai: 73%
• Kumuʻiʻo: 3.4 gram
• Kāpena: 21 gram
• Kō: 4.5 gram
• Puluniu: 2.4 gram
• Momona: 1.5 gram

Kālika

E like me nā palaoa cereal āpau, ua haku mua ʻia ke kola i nā carbs.

ʻO Starch kāna kalepona nui, nona ka 28-80% o kona kaupaona maloʻo. Hāʻawi pū ka Corn i nā kō liʻiliʻi (1-3%) (, 2).

ʻO ke kōlea ʻono, a i ʻole ke kō kō, kahi ʻano kūikawā, pālaha liʻiliʻi me nā kiʻekiʻe o ke kō, ma 18% o ke kaomi maloʻo. ʻO ka hapanui o ke kō kō ().

ʻOiai ke kō i ke kulina momona, ʻaʻole ia he meaʻai kiʻekiʻe-glycemic, kūlana haʻahaʻa a kaulike paha ma ka papa kuhikuhi glycemic (GI) (3).

ʻO ke GI kahi ana o ka wikiwiki o ka ʻai ʻana o ka carbs. Hiki i nā meaʻai ke kūlana kiʻekiʻe ma kēia papa kuhikuhi ke kumu o ka piʻi maikaʻi ʻole o ke kō kō.

Puluniu

Loaʻa i ka kānana kahi nui o nā fiber.

Hoʻokahi ʻeke waena (112 gram) o ka cinema popcorn e kaena aku ma kahi o 16 mau huna o ka puluniu.

ʻO 42% kēia a me 64% o ka Daily Value (DV) no nā kāne a me nā wahine. ʻOiai he ʻokoʻa ka ʻikepili o nā ʻano kulina ʻokoʻa, aia ma kahi o 9-15% o ke kaupaona maloʻo (, 2,).

ʻO nā olonā nui i ke kulina nā mea insoluble, e like me hemicellulose, cellulose, a me lignin (2).

Pūmua

ʻO Korn kahi kumu kūpono o ka protein.

Kaukaʻi ʻia i nā ʻano like ʻole, mai ka 10-15% (, 5) ka ʻikepili protein.

ʻO nā protein i nui loa i ka kānana i ʻike ʻia he zeins, e helu ana no 44-779% o ka huina protein (, 7).

Ma ke ʻano holoʻokoʻa, maikaʻi ʻole ka maikaʻi o ka protein o zeins no ka mea nele lākou i kekahi mau amino acid pono ().

He nui nā noi hanahana ʻo Zeins, no ka mea hoʻohana ʻia lākou i ka hana ʻana i nā lina, nā inika, a me nā uhi no nā huaale, ke kanakē, a me nā nati (7).

Hoʻohui ʻia ʻo Corn i nā carbs a kiʻekiʻe kiʻekiʻe i ka fiber. Hoʻopili pū ia i kahi huina protein kūpono haʻahaʻa haʻahaʻa.

ʻO kaʻaila kulina

ʻO ka momona o nā kulina mai 5-6%, e hoʻolilo iā ia i mea momona momona (, 5).

Eia nō naʻe, ʻo ka germ germ, kahi huahana ʻaoʻao nui o ka wili palaoa, waiwai nui i ka momona a hoʻohana ʻia e hana i ka aila kulina, kahi huahana kuke maʻamau.

Hoʻohui nui ʻia ka aila kulina hoʻomaʻemaʻe o ka linoleic acid, kahi waikawa momona polyunsaturated, ʻoiai ʻo nā momona momona a me nā momona i hana i ke koena ().

Loaʻa i loko o ia ka nui o nā huaora E, ubiquinone (Q10), a me nā phytosterols, e hoʻonui ana i kona ola a hana i ka hopena i ka hoʻohaʻahaʻa ʻana i nā pae kolesterol (10,).

Haʻahaʻa iki ke kulina i ka momona, ʻoiai ʻo ka aila kulina - kahi aila kuke hoʻomaʻemaʻe nui ʻia - hana ʻia i kekahi manawa mai ka germ germ, kahi huahana o ka wili palaoa.

Nā wikamina a me nā minelala

Loaʻa paha i ka kānana kahi nui kūpono o nā huaora a me nā minelala. ʻO ka mea nui, ʻano nui ka nui ma muli o ka ʻano kulina.

Ma ka laulaha, waiwai ka popcorn i nā minelala, akā ʻoi aku ka kiʻekiʻe o ka kulina momona i nā wikamina he nui.

Popopona

Hoʻohanohano kēia meaʻai māmā i nā huaora a me nā minelala, e like me:

• Manganese. ʻO kahi mea e pono ai, he manganese i nā nui i nā hua piha, nā legum, nā hua, a me nā mea kanu. Hoʻomaʻemaʻe maikaʻi ʻole ʻia ia mai ke kulina ma muli o ka ʻike o kēia mea kanu kaola acid acid ().
• Pākuʻi. Loaʻa i nā kālā kūpono i ka popcorn a me ka palaoa momona, ʻo ka phosphoror kahi mineral i hana nui i ka ulu a me ka mālama ʻana o nā kino o ke kino.
• Makanekiuma Hiki i nā pae maikaʻi ʻole o kēia mineral koʻikoʻi ke hoʻonui i kou makaʻu i nā maʻi maʻi maʻamau, e like me ka maʻi puʻuwai (,).
• Kiniki He nui nā mana nui o kēia kumumea i kou kino. Ma muli o ke kū ʻana o ka acid acid i loko o ka kulina, ʻilihuna paha kāna lawe ʻana (,).
• Keleawe. ʻO kahi mea e loaʻa ai ka antioxidant, haʻahaʻa ka keleawe i ka papa komohana. Loaʻa paha nā hopena maikaʻi ʻole i ka lawa ʻole o ka lawe ʻana i ke olakino puʻuwai (,).

Kōlea momona

Haʻaheo ke kulina momona i kekahi mau huaora, e like me:

• ʻAkika pantothenic. Kapa ʻia ʻo ka wikamina B5, ʻike ʻia kēia waikawa ma kekahi ʻaneʻane i nā meaʻai āpau. No laila, kākaʻikahi ka hemahema.
• Folate. ʻIke pū ʻia hoʻi me ka huaola B9 a i ʻole ka folic acid, ʻo ka folate kahi mea pono nui, keu hoʻi i ka wā hāpai ().
• Wikamina B6. ʻO ka B6 kahi papa o nā wikamina e pili ana, ʻo ka pyridoxine pinepine. Lawelawe ia i nā hana like ʻole i kou kino.
• Niacin. Kapa pū ʻia ʻo ka huaora B3, ʻaʻole ʻai maikaʻi ʻia ka niacin i ke kulina. Hiki i ke kuke ʻana i ka palaoa me ka lime ke hiki ke hoʻohana i kēia mea momona no ka omo (2, 20).
• Pāpaʻakai. ʻO kahi mea pono nui, he mea nui ka potassium no ka kaohi o ke kahe o ke koko a hoʻomaikaʻi paha i ke olakino puʻuwai ().

ʻO Korn kahi kumu maikaʻi o nā wikamina a me nā minelala he nui. ʻOi aku ka kiʻekiʻe o Popcorn i nā minelala, ʻoiai ʻoi aku ka kiʻekiʻe o nā kulina momona i nā wikamina.

Nā mea kanu mea kanu ʻē aʻe

Loaʻa i ka Corn kahi helu o nā mea kanu mea kanu bioactive, kekahi o ia e hoʻonui ai i kou olakino.

I ka ʻoiaʻiʻo, ke kaena nei ke kulina i nā nui o nā antioxidant ma mua o nā hua sereal maʻamau ():

• ʻAkika Ferulic. ʻO kēia kekahi o nā antioxidant polyphenol nui i ka kulina, nona nā mea i ʻoi aku ka kiʻekiʻe ma mua o nā hua palaoa e like me ka palaoa, nā ʻoka, a me ka laiki (, 23).
• Nā Anthocyanins. ʻO kēia ʻohana o nā pigment antioxidant ke kuleana no ke kala o ka polū, poni, a me ka ʻulaʻula (23, 24).
• Zeaxanthin. Ua kapa ʻia ka inoa ʻepekema o ka palaoa (ʻO Zea Mays), zeaxanthin kekahi o nā carotenoids mea kanu kanu maʻamau. I nā kānaka, ua hoʻopili ʻia i ka olakino maka maka (,).
• Lutein. ʻO kekahi o nā carotenoids nui i ke kulina, lawelawe ʻo lutein ma ke ʻano he antioxidant, pale ʻana i kou mau maka mai ka poino oxidative i hana ʻia e ke kukui polū (,).
• ʻAikika Phytic. Hiki i kēia antioxidant ke hoʻopōʻino i kou lawe ʻana i nā minela dietary, e like me ka zinc a me ka hao ().

Hāʻawi ke kō i nā nui o nā antioxidant kiʻekiʻe ma mua o nā hua sirio ʻē aʻe. ʻOi aku ka waiwai i nā carotenoids ola-maka.

Popopona

ʻO Popcorn kahi ʻano kulina kūʻokoʻa i kū mai ke kū ʻia i ka wela.

Hana ʻia kēia i ka wā i paʻa ka wai i loko o kona kikowaena, a lilo i ka mahu, e hana ana i kaomi o loko, kahi e pahū ai nā kernels.

ʻO kahi meaʻai māmā kaulana, popcorn kekahi o nā meaʻai āpau āpau loa ma United States.

ʻO ka ʻoiaʻiʻo, ʻo ia kekahi o nā hua liʻiliʻi holoʻokoʻa i hoʻopau ʻia e kāna iho ma ke ʻano he meaʻai māmā. ʻO ka pinepine, hoʻopau ʻia nā kīʻaha holoʻokoʻa e like me nā meaʻai, e like me nā berena a me nā tortillas ().

Hiki i nā meaʻai āpau-palaoa ke loaʻa i nā pono olakino, e like me ka hoʻemi ʻia ʻana o nā maʻi puʻuwai a me ka maʻi diabetes 2 (,).

Eia nō naʻe, ʻaʻole pili ka ʻai ʻana o ka popcorn maʻamau i ka olakino puʻuwai ().

ʻOiai he olakino ka popcorn iā ia iho, ʻai mau ʻia ia me nā mea inu momona momona a hoʻouka pinepine ʻia me ka paʻakai i hoʻohui ʻia a me nā aila kuke kiʻekiʻe-calorie, nā mea āpau e hoʻopōʻino i kou olakino i ka hala ʻana o ka manawa,,,).

Hiki iā ʻoe ke hōʻalo i nā aila i hoʻohui ʻia e ka hana ʻana i kāu popcorn i ka popper ea.

ʻO Popcorn kahi ʻano kulina e popo ke hoʻomehana ʻia. ʻO kahi meaʻai meaʻai māmā i hoʻokaʻawale ʻia ma ke ʻano he cereal palaoa. I mea e hoʻonui ai i kona pono, e hana i ka popcorn homemade me ka ʻole o ka aila a me nā mea hoʻohui.

Nā pono olakino

Loaʻa paha i ka loaʻa ʻana o ka palaoa holoʻokoʻa ka nui o nā pono olakino.

ʻO ke olakino maka

ʻO ka hoʻohaʻahaʻa macular a me nā cataract i waena o nā hōʻino ʻike pinepine o ka honua a me nā kumu nui o ka makapō ().

ʻO nā maʻi a me nā ʻelemakule kekahi o nā kumu nui o kēia mau maʻi, akā he kuleana nui paha ka meaʻai.

ʻO kaʻai ʻana o nā antioxidant, ʻo nā carotenoids ʻoi loa e like me zeaxanthin a me lutein, hiki ke hoʻonui i ka olakino maka (,,).

ʻO Lutein a me zeaxanthin nā carotenoid nui i ka palaoa, e helu ana ma kahi o 70% o ka nui o nā ʻike carotenoid. Eia nō naʻe, haʻahaʻa ka pae o lākou i ka kānana keʻokeʻo (,,).

ʻO ka mea i ʻike pinepine ʻia he pigment macular, aia kēia mau mea i loko o kāu retina, ka ʻāpana malamalama o loko o kou maka, kahi e pale ai i ka hōʻino oxidative i hoʻokumu ʻia e ka kukui polū (,,).

Pili loa nā pae kiʻekiʻe o kēia mau carotenoids i kou koko i ka hoʻemi hoʻemi ʻia o ka macular degeneration a me nā cataract (,,).

Hōʻike kekahi mau haʻawina nānā i ka lawe nui ʻana o kaʻai lutein a me zeaxanthin i mea pale, ʻaʻole naʻe nā haʻawina āpau e kākoʻo i kēia (,,).

Hoʻokahi kahi noiʻi ma 356 waena a ʻelemakule nā ​​mākua i loaʻa kahi 43% hoʻemi i ka makaʻu o ka macular degeneration i kēlā me ka nui o nā carotenoids, ʻo ia hoʻi ka lutein a me ka zeaxanthin, i hoʻohālikelike ʻia me ka hapa haʻahaʻa o ka ʻai ().

Kāohi ʻana i ka maʻi diverticular

ʻO ka maʻi diverticular (diverticulosis) kahi ʻano i hōʻike ʻia e nā pou i nā paia o kou kolone. ʻO nā ʻōuli nui ka cramp, flatulence, bloating, a - emi pinepine - kahe ʻana o ke kahe a me ka maʻi.

ʻO ka popcorn a me nā meaʻai ʻē aʻe kiʻekiʻe-fiber i manaʻo ʻia e hoʻomaka i kēia ʻano ().

Eia nō naʻe, hoʻokahi mau makahiki he 18 mau makahiki ma 47,228 mau kāne e hōʻike nei i ka popcorn, i ka ʻoiaʻiʻo, pale aku i ka maʻi diverticular. ʻO nā kāne i ʻai i ka popcorn nui he 28% ka liʻiliʻi e hoʻomohala i ka maʻi diverticular ma mua o ka poʻe me ka hapa haʻahaʻa o ka ʻai.

Ma ke ʻano he kumu maikaʻi o ka lutein a me ka zeaxanthin, hiki i ke kulina ke kōkua i ka mālama ʻana i ke olakino o kou maka. He aha hou aʻe, ʻaʻole ia e paipai i ka maʻi diverticular, e like me ka mea i manaʻo mua ʻia. Ma ka ʻaoʻao ʻē aʻe, he mea pale.

Nā hopena hiki ʻole

Manaʻo ʻia ʻo Corn he mea palekana. Eia nō naʻe, aia kekahi mau hopohopo.

Nā Antinutrients i ke kulina

E like me nā palaoa cereal āpau, loaʻa i ke kō ka palaoa ka palaoa a pau ke ʻano he acid acid (phytate).

Hoʻopilikia ka acid Phytic i kou lawe ʻana i nā minela dietary, e like me ka hao a me ka zinc, mai ka ʻai like ().

ʻOiai ʻaʻole ia he pilikia no ka poʻe e ukali nei i ka papaʻai kaulike maikaʻi, he hopohopo nui paha ia i nā ʻāina e ulu ana kahi meaʻai nā cereal a me nā legume i meaʻai nui.

Hiki i ka pulu ʻana, kupu ʻana, a me ka pala ʻana o ka palaoa ke hoʻēmi i nā kiʻekiʻe o ka acidic acid (,,).

ʻO Mycotoxins

ʻO kekahi mau hua cereal a me nā legume e maʻalahi i ka haumia e nā fungi.

Hana nā fungi i nā toxins like ʻole, i ʻike ʻia he mycotoxins, i manaʻo ʻia he hopohopo olakino koʻikoʻi (,).

ʻO nā papa nui o mycotoxins i ke kulina nā fumonisins, nā aflatoxins, a me nā trichothecenes. Kaulana ʻo Fumonisins.

Kū lākou i loko o nā palaʻai i mālama ʻia ma ka honua holoʻokoʻa, akā ua hoʻopili ka hopena olakino maikaʻi ʻole i ka ʻai ʻana o nā hua kulina a me nā kulina - ʻoi aku ma waena o ka poʻe e hilinaʻi nei i ka kulina ma ke ʻano he papaʻai papaʻai nui (53).

ʻO ka ʻai nui ʻana i ka palaoa i hoʻohaumia ʻia kahi mea hopohopo ʻia no ka maʻi ʻaʻai a me nā kīnā neural tube, nā maʻi hānau maʻamau e hopena ai i ke kīnā a i ʻole ka make (,,).

Kuhi kahi nānā ninaninau ma ʻApelika Hema e hōʻike ana i ka ʻai mau ʻana o ka palaoa i hiki ke hoʻonui i ka makaʻu o ka maʻi ʻaʻai o ka esophagus, ka paipu e lawe i ka meaʻai mai ka waha a hiki i ka ʻōpū ().

Loaʻa i nā mycotoxins ʻē aʻe i nā hopena maikaʻi ʻole. I ʻApelila 2004, ua make he 125 mau kānaka ma Kenya mai ka lāʻau ʻawaʻawa aflatoxin ma hope o ka ʻai ʻana i ka palaoa homegrown i mālama kūpono ʻole ʻia ().

Hoʻopili paha nā papa hana pale kūpono i nā fungicides a me nā hana hoʻomaloʻo kūpono.

I ka hapanui o nā ʻāina i hoʻomohala ʻia, nānā nā luna palekana meaʻai i nā pae o nā mycotoxins i nā meaʻai ma ka mākeke, me ka hana ʻana i ka meaʻai a me ka mālama pono ʻana.

Ka hoʻomanawanui ʻole ʻana i ka ʻoka

ʻO ka hoʻomanawanui ʻana o Gluten a i ʻole maʻi celiac kahi ʻano maʻamau i hopena ʻia e ka pane auto-immune i ka gluten i ka palaoa, ka rai, a me ka palaoa.

ʻO nā ʻōuli o ka gluten intolerance e komo pū me ka luhi, bloating, diarrhea, and weight loss ().

No ka hapanui o ka poʻe me ka maʻi celiac, nalo nā ʻōuli ma ka papaʻai gluten-free koʻikoʻi. Eia nō naʻe, i kekahi poʻe, hoʻomau mau nā ʻōuli.

I nā manawa he nui, hoʻomau ka maʻi celiac ma muli o ka gluten i hōʻike ʻole ʻia i ka meaʻai i hana ʻia. I nā hihia ʻē aʻe, hewa paha ka hoʻomanawanui ʻole i ka meaʻai e pili ai.

Loaʻa i ka kānana nā protein i ʻike ʻia ma ke ʻano he zein e pili ana i ka gluten.

Ua hōʻike ʻia kahi noiʻi ua hana ka zein kulina i kahi hopena hoʻāla i loko o kahi subgroup o ka poʻe me ka maʻi celiac. Eia nō naʻe, ʻoi aku ka liʻiliʻi o ka hopena i zein ma mua o ka gluten ().

No kēia kumu, ua kuhi ka poʻe ʻepekema i ka lawe ʻana o ke kulina i mau manawa laha ʻole ke kumu o nā hōʻailona hoʻomau i kekahi poʻe me ka maʻi celiac ().

Ua hōʻike ʻia ʻo Corn he mea hōʻeuʻeu hōʻailona i ka poʻe me ka maʻi huhū o ka huhū (IBS) a i ʻole ke ahonui FODMAP ().

ʻO nā FODMAP kahi mahele o ka puluniʻu i hiki ke komo maikaʻi ʻole ʻia. Hiki i ka ʻai kiʻekiʻe ke hoʻonāukiuki i ka digestive, e like me ka bloating, gas, a me ka diarrhea, i kekahi poʻe.

Loaʻa i ka kānana ka waikawa phytic, kahi e hoʻemi ai i ka lawe ʻana o ka mineral. ʻO ka maʻi Mycotoxin kekahi mea hopohopo paha i nā ʻāina kūkulu. ʻO ka mea hope loa, hiki i ke fiber soluble fiber (FODMAPs) ke kumu i nā hōʻailona no kekahi poʻe.

Ke laina lalo

ʻO ke kulina kekahi o nā hua sereal i laha nui ʻia.

Ma ke ʻano he kumu maikaʻi o nā antioxidant carotenoids, e like me ka lutein a me ka zeaxanthin, hiki i ka hua melemele ke hāpai i ke olakino maka. ʻO kahi kumu waiwai hoʻi o nā wikamina a me nā minelala he nui.

No kēia kumu, ʻo ka ʻai kūpono o ke kulina palaoa holoʻokoʻa, e like me popcorn a i ʻole kulina momona, hiki ke lilo i mea hoʻohui maikaʻi loa i ka papaʻai olakino.