10 mau koho olakino e pani i ka palaoa palaoa

Anter

• 1. ʻO ka palaoa holoʻokoʻa
• 2. ʻO Carob
• 3. Oats
• 4. niu
• 5. Buckwheat
• 6. ʻAalemona
• 7. ʻO Amaranth
• 8. Quinoa
• 9. Piʻi
• 10. Pua

Hana ʻia ka palaoa palaoa mai ka wili palaoa ʻana, kahi cereal waiwai o ka gluten, hoʻohana ākea ʻia i ka hoʻomākaukau ʻana i nā kuki, nā pōpō, nā berena a me nā huahana hana like ʻole ma ka honua holoʻokoʻa.

Eia nō naʻe, ke hoʻohana ākea ʻia ia, ʻo ka nui o ka hoʻohana ʻana i nā huahana i hoʻomaʻemaʻe ʻia, i loaʻa mai i ka palaoa palaoa, pili pū ʻia me ka hanana o nā maʻi maʻi maʻi, maʻi diabetes a me ka momona.

No kēia kumu, ua ʻike ʻia kekahi ʻano palaoa ʻē aʻe ma ka mākeke, me kahi kiʻekiʻe o nā fiber a me nā mea momona, a i kekahi manawa me ka ʻole o ka gluten, hiki ke hoʻololi i ka palaoa palaoa i nā hoʻomākaukau kuke.

1. ʻO ka palaoa holoʻokoʻa

ʻO kahi palaoa palaoa holoʻokoʻa kahi mea maikaʻi loa no ka palaoa keʻokeʻo no ka mea he kiʻekiʻe ka nui o ka fiber. Hāʻawi kēlā me kēia 100 gram e pili ana i 8.6 g o ka fiber, ʻokoʻa i ka palaoa palaoa keʻokeʻo e hāʻawi wale iā 2.9 g. Hāʻawi ka fiber i ke olakino o ka ʻōpū, kahi koho maikaʻi no nā poʻe e ʻeha nei i ka constipation, me ka hoʻonui ʻana i ka manaʻo o ka māʻona.

Hoʻohui ʻia, loaʻa i ka palaoa holoʻokoʻa kahi kiʻekiʻe o nā huaora B, he mea nui ia no ka hana ʻana o ka metabolism. Loaʻa ka palaoa piha i ka palaoa, no laila ʻaʻole pono e hoʻohana ʻia e ka poʻe me ka hoʻomanawanui gluten a i ʻole nā ​​mea āpau āpau.

2. ʻO Carob

ʻO Carob kahi palaoa i hua ʻia mai nā hua o ka carob, kahi waiwai i nā antioxidants, ka hapa nui o nā polyphenols. Hoʻohui ʻia, waiwai ka palaoa ʻūhini kolo i ka puna a me ka magnesium, nā minelala nui no ke olakino iwi.

Hiki ke hoʻohana ʻia ʻo Carob ma ke ʻano he koho ʻē aʻe i ka pauka koko a kokoleka paha, no ka mea like ka ʻono. ʻAʻohe i loko o kēia palaoa ka gluten a hiki ke hoʻohana ʻia e ka poʻe me ka maʻi celiac, allergy palaoa a i ʻole intolerance gluten. E ʻike pehea e hoʻohana ai i ka carob.

3. Oats

ʻO kahi koho maikaʻi loa e pani i ka palaoa palaoa, ʻo ia ka palaoa oat, kahi i loaʻa i nā olonā i hoʻonā ʻia, i kapa ʻia ʻo beta-glucans. Kūkulu kēia ʻano fiber i kahi ʻano o ka gel i loko o ka ʻōpū e kōkua ai e hoʻonui i ka manaʻo o ka māʻona, hoʻomaikaʻi i ke olakino o ka flora ʻōpū, hoʻoliʻiliʻi i ka cholesterol maikaʻi (LDL) a kōkua i ka hoʻoponopono ʻana i ke kō kō. No laila, he koho maikaʻi loa ka oatmeal no ka poʻe e makemake e lilo i ka paona a e hoʻoponopono i ka glucose koko.

I ka hihia o ka celiac poʻe, pono e hoʻopau ʻia ka ʻoka ma lalo o ke alakaʻi a kahi mea hānai. ʻOiai ʻaʻohe ona gluten, i kekahi mau hihia ua ʻike ʻia e hiki i ke kino ke hoʻomohala i ka pane pale ʻana i nā protein oat, nā ulia pōpilikia. Eia hou, i kekahi mau hihia, hiki ke hoʻowahāwahā ʻia nā ʻoka me ka palaoa, ka rai a me ka palaoa.

4. niu

Hana ʻia ka palaoa niu mai ka wili ʻana o ka niu i make wai. He palaoa wili kēia, hāʻawi ia i nā pono olakino he nui. Waiwai ka niu i nā momona momona, me ka antimicrobial a me nā waiwai antiviral e kōkua i ka hoʻoikaika ʻana i ka ʻōnaehana pale, a ʻaʻohe gluten, e hana ana i kahi koho maikaʻi loa no ka poʻe me ka maʻi celiac, allergy palaoa a me ka ʻike gluten.

Hoʻohui ʻia, hāʻawi ia i kahi nui o nā fiber, ma kahi o 37.5 g no 100 g, ke hoʻohālikelike ʻia me nā palaoa ʻē aʻe, e hana ana i kahi koho maikaʻi loa no ka poʻe e ʻeha nei i ka paʻa paʻa. E ʻike i nā pono olakino ʻē aʻe o ka niu.

5. Buckwheat

Manaʻo ʻia ʻo Buckwheat he pseudo-cereal no ka mea he ʻanoʻano ia. Hoʻohālikelike ʻia ia me ka ʻole o ka gluten a me ka waiwai o nā antioxidant, ʻo ka hapa nui o nā polyphenols, ka mea e kōkua ai e hōʻemi i ka mumū, hoʻomaikaʻi i ke kaomi aryerial a hāʻawi i ka hana kūpono o ka puʻuwai.

Hoʻohui ʻia, waiwai ka palaoa buckwheat i nā huaora B a me nā minelala e like me ka hao, calcium a me selenium, i mea e pale aku ai i nā maʻi e like me anemia, osteoporosis a me Alzheimer. ʻOiai ʻaʻohe ona gluten, he mea nui e nānā i ka lepili, no ka mea, aia paha i loko o kekahi koina o kēia protein. E ʻike i nā pono hou aʻe o ka buckwheat a aʻo pehea e hoʻohana ai.

6. ʻAalemona

ʻO ka palaoa ʻAmona kahi kahi koho maikaʻi loa e kāpae i ka palaoa palaoa, no ka mea ʻoi aku ka ʻono o ka ʻono, haʻahaʻa ia i nā mea ʻaʻā, ʻaʻohe gluten, waiwai i ka huaora E a me nā micronutrients ʻē aʻe.

ʻO ka hoʻohana ʻana o kēia palaoa i nā mea hoʻāʻo kahi koho maikaʻi loa no ka poʻe me ka maʻi diabetes a makemake e lilo i ka paona, no ka mea he mea kōkua ia e hoʻoponopono i ke kō a me ke kahe o ke koko, a e hōʻemi i ka cholesterol maikaʻi ʻole (LDL).

7. ʻO Amaranth

E like me ka buckwheat, amaranth i manaʻo ʻia he pseudocereal, waiwai i nā antioxidants, proteins, fibers, iron, calcium a me selenium. No kēia kumu, maikaʻi loa ia no ka hoʻomaikaʻi ʻana i ke olakino o ka lolo, nā iwi a me ka puʻuwai.

ʻOiai ʻaʻohe ona gluten, he mea nui e heluhelu i ka lepili pūʻolo, no ka mea aia paha he haumia keʻa a loaʻa kekahi mau koina o kēia protein.

8. Quinoa

Loaʻa ka palaoa Quinoa i ka fiber, ʻaʻohe gluten, a loaʻa ka protein a me ka hao, e hana ana i kahi koho maikaʻi loa e pani i ka palaoa palaoa. Hiki ke hoʻohana ʻia kēia palaoa i mea e hoʻomākaukau ai i nā pancake, nā pizza, nā kuki, nā berena a me nā pōpō, a hiki ke kiʻi ʻia i loko o nā supermarkets a i hoʻomākaukau ʻia paha ma ka home, e waiho ana i nā pī i loko o ka pā palai e kāwili ai iā lākou a laila i ka meaʻai a me ka blender

9. Piʻi

ʻO nā peas nā legume me nā keu pono maikaʻi loa i ke kino, no ka mea waiwai lākou i nā antioxidant, nā protein a me nā olonā, e kōkua ai e hoʻomaikaʻi i ke olakino ʻōpū, me ka ʻole o ka gluten. Eia nō naʻe, ʻo ka poʻe e ʻeha i ka ʻōpū ʻōpū a i ʻole ka momona pinepine ʻana, ʻaʻole maikaʻi ka palaoa peʻa no ka mea he momona nā mea momona i loko o ka ʻōpū a hiki ke hoʻonāukiuki.

10. Pua

ʻO ka Arrowroot kahi tuber e like me ka cassava a i ʻole ka yam, waiwai i nā olonā a me nā mea momona e like me ka magnesium, ka hao a me ka calcium, kahi e kōkua ai i ka digestion. Hoʻohui ʻia, hoʻohana ākea ʻia ia i ke ʻano o ka palaoa a me ka pauka, i mea e pani ai i ka palaoa e nā poʻe me ka maʻi celiac a i ʻole maʻalahi paha i ka gluten. Ma muli o ka maʻalahi o ka hōʻola, koi ʻia no nā keiki ʻōpio a me nā pēpē ma mua o 6 mau makahiki, nā ʻelemākule a me nā wahine hāpai. E ʻike pehea e hoʻohana ʻia ai ka arrowroot i ka kuke ʻana, nā mea hoʻonaninani a me ka hoʻomaʻemaʻe pilikino.