Nā mānoanoa: Maikaʻi lākou iā ʻoe, a maikaʻi ʻole paha?

Anter

• He aha nā hua?
• Nā mānoanoa āpau me nā māno hoʻomaʻemaʻe
• Kūpono Kūpono kekahi mau hua palaoa holoʻokoʻa
• ʻO nā hua pala i hoʻomaʻemaʻe ʻia ʻoi loa ke olakino
• Loaʻa nā hua olakino he nui i nā hua
• Loaʻa i kekahi mau hua liʻiliʻi ka gluten, nā mea e pilikia ai nā poʻe he nui
• Kiʻekiʻena nā mānoanoa i nā Carbs, a ʻaʻohe kūpono paha no ka poʻe Diabetes
• Aia nā huaʻai i loko o nā Antinutrients, akā hiki nō ke hoʻohaʻahaʻa iā lākou
• Loaʻa i kekahi mau papaʻaiʻai manuahi mana maikaʻi ʻole i ke olakino
• Lawe i ka Home Message

ʻO nā hua cereal ke kumu waiwai nui hoʻokahi o ka honua i ka ikehu o ka meaʻai.

ʻO nā ʻano ʻekolu e hoʻopau mau ʻia ka palaoa, ka laiki a me ka palaoa.

I loko nō o ka laha ʻana o ka ʻai, kontroversial ka hopena olakino o nā hua.

Manaʻo kekahi he mea pono lākou i ka papaʻai olakino, ʻoiai manaʻo kekahi he kumu ʻino lākou.

I ka US, ua paipai nā luna olakino i nā wahine e ʻai i ka 5-6 mau lūlū i kēlā me kēia lā, a ʻai nā kāne i ka 6-8 (1).

Eia nō naʻe, manaʻo kekahi mau loea olakino pono mākou e hōʻalo i nā hua pala i ka hiki.

Me ka piʻi ʻana o ke kaulana o ka papaʻai paleo, kahi e kāpae ai i nā palaoa, ke pale nei ka poʻe ma ka honua holoʻokoʻa i nā hua palaoa no ka mea manaʻoʻiʻo lākou ʻaʻole maikaʻi.

E like me ka pinepine o ka hihia i ka meaʻai, aia nā paio maikaʻi ma nā ʻaoʻao ʻelua.

E nānā kikoʻī kēia ʻatikala i nā hua a me nā hopena o ke olakino, e nānā ana i nā mea maikaʻi, a me nā mea maikaʻi ʻole.

He aha nā hua?

ʻO nā hua cereal (a i ʻole nā ​​palaoa maʻalahi) he mau ʻano liʻiliʻi, paʻakikī a ʻai ʻia e ulu ana ma nā mea kanu e like me ka mauʻu i kapa ʻia nā cereal.

He meaʻai nui lākou i ka hapanui o nā ʻāina, a hāʻawi i ka nui o ka ikehu meaʻai ma ka honua holoʻokoʻa ma mua o nā hui meaʻai ʻē aʻe, i kahi lōʻihi.

Ua hana nui nā mānoanoa i ka mōʻaukala o ke kanaka, a ʻo ka mahiʻai palaoa kekahi o nā holomua nui i hoʻoikaika i ka hoʻomohala ʻana o ka lāhui.

ʻAi ʻia lākou e nā kānaka, a hoʻohana pū ʻia e hānai a momona i nā holoholona. A laila hiki ke hana i nā hua ma nā ʻano meaʻai like ʻole

I kēia lā, ʻo nā hua nui i hana pinepine ʻia a hoʻopau ʻia hoʻi, he kulina (a he māno paha), laiki, a me ka palaoa.

ʻO nā hua ʻē aʻe i pau i ka nui o ka nui me ka bale, ʻoka, sorghum, millet, rai a me nā mea ʻē aʻe ʻē aʻe.

A laila aia kekahi mau meaʻai i kapa ʻia he pseudocereals, ʻaʻole ia he ʻanoʻano, akā hoʻomākaukau ʻia a hoʻopau ʻia e like me nā hua. Hoʻopili kēia i ka quinoa a me ka buckwheat.

ʻO nā meaʻai i hana ʻia mai nā ʻanoʻai nā berena, pasta, nā mea ʻai kakahiaka, muesli, ʻoatmeal, tortillas, a me nā mea ʻai ʻino e like me nā pā a me nā kuki. Hoʻohana ʻia nā huahana huaʻai e hana i nā mea hoʻohui i hoʻohui ʻia i nā ʻano meaʻai like ʻole i hana ʻia.

ʻO kahi laʻana, ʻo ka syrup kānana fructose kiʻekiʻe, kahi meaʻono nui i ka papaʻai US, hana ʻia mai ka palaoa.

ʻO nā hua kanu nā hua maloʻo maloʻo mai nā mea kanu i kapa ʻia he cereals. Hāʻawi lākou i ka nui o ka ikehu meaʻai ma ka honua holoʻokoʻa ma mua o nā pūʻulu meaʻai ʻē aʻe. ʻO ka palaoa (maize), ka laiki a me ka palaoa nā ʻai i hoʻopau pinepine ʻia.

Nā mānoanoa āpau me nā māno hoʻomaʻemaʻe

E like me ka nui o nā meaʻai ʻē aʻe, ʻaʻole like nā kīhāpai like.

He mea nui e hoʻokaʻawale i waena o nā hua a holoi a hoʻomaʻemaʻe ʻia.

Loaʻa i ka palaoa āpau nā ʻāpana nui 3 (,):

• Bran: ʻO ka papa o waho o ka palaoa. Loaʻa iā ia ka fiber, nā minelala a me nā antioxidant.
• Kelemānia: ʻO ke kumu waiwai momona ka mea i piha i nā carbs, nā momona, nā protein, nā wikamina, nā mineral, nā antioxidant a me nā ʻano like ʻole. ʻO ka germ ka embryo o ka mea kanu, ka ʻāpana e ulu ai kahi mea kanu hou.
• Endosperm: ʻO ka ʻāpana nui loa o ka palaoa, loaʻa ka nui o nā carbs (i ke ʻano o ka starch) a me ka protein.

Ua hoʻopau ʻia kahi bran a me germ i kahi palaoa i hoʻomaʻemaʻe ʻia, a waiho wale i ka endosperm ().

ʻAi ʻia kekahi mau hua (e like me nā ʻoka) āpau, akā ʻo nā mea ʻē aʻe e ʻai pinepine ʻia.

Pau ka nui o nā līlū ma hope o ka pulverized ʻana i loko o ka palaoa wali loa a hana ʻia i loko o kahi ʻano ʻokoʻa. Pākuʻi ʻia kēia i ka palaoa.

Mea nui: E hoʻomanaʻo i ka hiki i ka lepili palaoa āpau ma ka hōʻaiʻai meaʻai hiki ke alakaʻi hewa hewa loa. Hoʻomaʻamaʻa pinepine ʻia kēia mau hua i loko o ka palaoa wali loa a pono e loaʻa nā hopena metabolic like me kā lākou mau hoa i hoʻomaʻemaʻe ʻia.

ʻO nā laʻana e pili ana i nā cereal ʻaina kakahiaka i hana ʻia, e like me "palaoa holoʻokoʻa" Froot Loops a me Cocoa Puffs. ʻAʻole olakino kēia mau meaʻai, ʻoiai he ʻuʻuku paha kā lākou (pulverized) mau kīʻaha piha.

Loaʻa i kahi palaoa āpau ka bran a me ka germ o ka palaoa, ka mea e hāʻawi i ka fiber a me nā ʻano waiwai nui āpau. Ua hoʻoneʻe ʻia nā ʻāpana hoʻomaʻemaʻe i kēia mau mea momona, a waiho wale i ka endosperm kiʻekiʻe-kalapona.

Kūpono Kūpono kekahi mau hua palaoa holoʻokoʻa

ʻOiai he maikaʻi ʻole nā ​​huaola i hoʻomaʻemaʻe ʻia (nā calorie nele), ʻaʻole pololei kēia o nā hua āpau.

ʻOi nā kīʻaha āpau e kiʻekiʻe i nā meaola he nui, e like me ka fiber, B vitamins, magnesium, iron, phosphorus, manganese a me selenium (5, 6).

Pili kēia i ka ʻano palaoa. ʻO kekahi mau hua (e like me nā ʻoka a me ka palaoa holoʻokoʻa) i hoʻouka ʻia me nā mea momona, ʻo ka mea ʻē aʻe (e like me ka laiki a me ka palaoa) ʻaʻole momona loa, ʻoiai i ko lākou ʻano holoʻokoʻa.

E hoʻomanaʻo i ka hoʻonui pinepine ʻia o nā hua i hoʻomaʻemaʻe ʻia me nā meaola e like me ka hao, folate a me nā huaora B, e pani i kekahi o nā meaola i nalo i ka hana ʻana (7).

ʻO nā hua i hoʻomaʻemaʻe ʻia he pono ʻole o ka momona, akā ʻo kekahi mau kīʻaha holoʻokoʻa (e like me nā ʻoka a me nā palaoa) ua hoʻouka ʻia me nā mea nui nui.

ʻO nā hua pala i hoʻomaʻemaʻe ʻia ʻoi loa ke olakino

ʻO nā hua i hoʻomaʻemaʻe ʻia e like me nā hua palaoa, koe wale nō nā mea āpau o nā mea maikaʻi i kāʻili ʻia.

ʻAʻohe mea i koe wale nō ka high-carb, endosperm kiʻekiʻe-calorie me ka nui o ka starch a me nā protein.

Ua kāʻili ʻia ke olonā a me nā mea momona, a hoʻomaʻemaʻe ʻia nā hua palaoa no laila hoʻohālikelike ʻia me he "hakahaka" nā calorie.

Ma muli o ka hoʻokaʻawale ʻia ʻana o nā carbs mai ka puluniu, a ʻo ka lepo paha i ka palaoa, maʻalahi lākou i kēia manawa i nā ʻenema digestive o ke kino.

No kēia kumu, haʻihaʻi lākou wikiwiki, a hiki ke alakaʻi i nā spike wikiwiki i nā pae kō kō ke lawe ʻia.

Ke ʻai mākou i nā meaʻai me nā wīwī i hoʻomaʻemaʻe ʻia, piʻi wikiwiki ko mākou kō koko, a laila hāʻule koke ma hope. Ke hāʻule nā ​​kō kō kō, lilo mākou i ka pōloli a loaʻa i ke kuko ().

Hōʻike nā noiʻi he nui i ka ʻai ʻana i kēia ʻano meaʻai e alakaʻi ai i ka ʻai nui, a no laila ke kumu o ka loaʻa ʻana o ke kaumaha a me ka momona (9, 10).

Hoʻopili pū ʻia nā hua i hoʻomaʻemaʻe ʻia i nā maʻi metabolic lehulehu. Hiki iā lākou ke hoʻokuke i ke kūpaʻa o ka insulin a pili ʻia i ka maʻi diabetes type 2 a me nā maʻi puʻuwai (11,,).

Mai ka manaʻo o ka meaʻai, aia mea ʻole maikaʻi e pili ana i nā hua kanu hoʻomaʻemaʻe.

He haʻahaʻa lākou i nā mea momona, momona, a me nā mea ʻino, a ʻo ka hapa nui o ka poʻe e ʻai nui ana i ka nui o lākou.

Minamina, ʻo ka hapanui o ka hānai palaoa a ka poʻe e hele mai ana mai ka ʻano i hoʻomaʻemaʻe ʻia. Kakaʻikahi ka poʻe ma nā ʻāina Komohana e ʻai i ka nui o nā lū āpau.

Kiʻekiʻena nā mānoʻai hoʻomaʻemaʻe i nā carbs e hiki ke ʻai a komo koke, e alakaʻi ana i nā kui wikiwiki i ke kō kō a me ka wī a me ka ʻiʻo aʻe. Pili lākou i ka momona a me nā maʻi metabolic.

Loaʻa nā hua olakino he nui i nā hua

ʻOi aku ka maikaʻi o nā meaʻai āpau ma mua o nā meaʻai i hana ʻia. ʻAʻohe ʻē aʻe.

ʻOi nā kīʻaha āpau e kiʻekiʻe i ka fiber a me nā ʻano mea nui like ʻole, a ʻAʻohe o lākou hopena metabolic e like me nā hua i hoʻomaʻemaʻe ʻia.

ʻO ka ʻoiaʻiʻo, haneli o nā noiʻi e hoʻopili i ka ʻai ʻana i ka palaoa i nā ʻano hopena maikaʻi āpau i ke olakino (,,):

• Lōʻihi: Ua hōʻike ʻia nā noiʻi mai Harvard ʻo ka poʻe i ʻai i ka nui o ka palaoa he 9% ka liʻiliʻi o ka make ma nā wā hoʻopaʻa, me ka 15% hoʻemi o ka make mai nā maʻi puʻuwai ().
• Nui loa: ʻO ka poʻe e ʻai i nā lī āpau āpau e loaʻa ka haʻahaʻa o ka lilo i ka momona, a me ka momona o ka momona o ka ʻōpū (,,,).
• ʻAno 2 diabetes: ʻO ka poʻe e ʻai i nā laha holoʻokoʻa holoʻokoʻa i ka makaʻu haʻahaʻa o ka lilo ʻana i diabetic (,,).
• Maʻi naʻau: ʻO ka poʻe e ʻai i nā laha holoʻokoʻa holoʻokoʻa a hiki i ka 30% haʻahaʻa o ka maʻi puʻuwai, ka mea nui loa o ka honua (,,,).
• Ka maʻi ʻaʻai Kolona: I hoʻokahi o nā noi ʻana, ua hoʻopili ʻia he 3 mau hana o nā hua palaoa i kēlā me kēia lā i kahi 17% haʻahaʻa o ka maʻi ʻaʻai kala. Ua ʻike nā noiʻi ʻē aʻe he nui i nā hopena like (,,).

He mea kupaianaha ia, akā e hoʻomanaʻo i ka hapanui o kēia mau aʻo ʻana he observational i ke ʻano. ʻAʻole hiki iā lākou ke hōʻoia i kēlā mau hua kumu ka hoʻemi ʻia o ka maʻi o ka maʻi, ʻo ka poʻe wale nō i ʻai i nā hua palaoa āpau emi iki e kiʻi iā lākou.

Ke ʻōlelo ʻia nei, aia kekahi mau hoʻokolohua kāohi ʻia (ʻepekema maoli) e hōʻike ana i nā kīʻaha holoʻokoʻa ke hoʻonui i ka māʻona a hoʻomaikaʻi i nā hōʻailona olakino, e like me nā māka o ka mumū a me ka maʻi maʻi puʻuwai (,,,,,).

Hōʻike nā noiʻi he nui i ka poʻe e ʻai i ka nui o nā laha i ka haʻahaʻa o ka momona, maʻi puʻuwai, ka maʻi kō, ka maʻi ʻaʻai kolona, ​​a makemake e ola lōʻihi. Kākoʻo ʻia kēia me nā ʻikepili mai nā hoʻokolohua kāohi.

Loaʻa i kekahi mau hua liʻiliʻi ka gluten, nā mea e pilikia ai nā poʻe he nui

ʻO Gluten kahi protein i loaʻa i nā hua e like me ka palaoa, spelling, rai a me ka bale.

ʻAʻole hoʻomanawanui nā poʻe he nui i ka gluten. Hoʻopili kēia i ka poʻe me ka maʻi celiac, kahi maʻi autoimmune koʻikoʻi, a me nā kānaka me ka noʻonoʻo gluten (39).

Hoʻopili ka maʻi Celiac i ka 0.7-1% o ka poʻe, ʻoiai nā helu no ka ʻike gluten ma waena o 0.5-13%, me ka hapa nui o 5-6% (,).

No laila, i ka huina, emi paha ma mua o 10% o ka heluna kanaka e maʻalahi i ka gluten. Loaʻa kēia i miliona o ka poʻe ma ka US wale nō, a ʻaʻole pono e lawe maʻalahi.

ʻO kēia kahi kaumaha kaumaha loa i kau ʻia i hoʻokahi meaʻai (palaoa) wale nō.

ʻO kekahi mau hua, ʻo ia hoʻi ka palaoa, kiʻekiʻe pū kekahi i nā FODMAPs, kahi ʻano o ka carbohydrate e hiki ai ke hōʻeha i ka digestive i nā poʻe he nui (42, 43).

Eia nō naʻe, no ka gluten ke kumu o nā pilikia i nā poʻe he nui, ʻaʻole ia he manaʻo he maikaʻi ʻole nā ​​"hua", no ka mea, ʻaʻohe gluten ka nui o nā meaʻai āpau āpau.

Pākuʻi ʻia kēia i ka raiki, nā kulina, nā quinoa a me nā ʻoka (pono e kapa ʻia nā hua ʻo "gluten-free" no nā mea maʻi celiac, no ka mea i kekahi manawa ua hoʻohui ʻia ka nui o ka palaoa i ka hana ʻana).

ʻO Gluten, kahi protein i loaʻa i loko o nā hua (ʻo ia hoʻi ka palaoa), hiki ke hana i nā pilikia no ka poʻe e maʻalahi iā ia. Eia nō naʻe, nui nā hua ʻē aʻe i noa ʻole i ka gluten.

Kiʻekiʻena nā mānoanoa i nā Carbs, a ʻaʻohe kūpono paha no ka poʻe Diabetes

Kiʻekiʻena nā mānoanoa i nā huaʻaleʻale.

No kēia kumu, hiki iā lākou ke hana i nā pilikia no ka poʻe i hoʻomanawanui ʻole i ka nui o nā haʻuki i ka papaʻai.

ʻOiaʻiʻo nō kēia o nā diabetics, nā mea e hana maikaʻi loa ma ka papaʻai haʻahaʻa-momona ().

Ke ʻai nui nā diabetic i nā carbs he nui, piʻi ka piʻipiʻi o ko lākou koko, koe wale nō inā lawe lākou i nā lāʻau (e like me ka insulin) e hoʻohaʻahaʻa iā lākou.

No laila makemake ka poʻe i loaʻa ka pale ʻana o ka insulina, metabolic syndrome a i ʻole diabetes paha e hōʻalo i nā hua, keu hoʻi ka ʻano i hoʻomaʻemaʻe ʻia.

Eia nō naʻe, ʻaʻole like nā kīʻaha āpau i kēia mea, a ʻo kekahi o lākou (e like me nā ʻoka) e pōmaikaʻi paha (,).

Ua hōʻike kekahi o nā haʻawina liʻiliʻi ua hōʻemi ka oatmeal i kēlā me kēia lā i nā pae kō kō i nā mea maʻi diabetic, a hoʻemi ʻia ka pono no ka insulin e 40% ().

ʻOiai ʻo ka hōʻalo ʻana i nā kīʻaha āpau he mea maikaʻi paha ia no nā diabetic (ma muli o nā carbs), aia nā kīʻaha holoʻokoʻa ma ka liʻiliʻi "liʻiliʻi maikaʻi" ma mua o nā hua i hoʻomaʻemaʻe ʻia ().

Kiʻekiʻena nā mānoanoa i nā huaʻāpelu, no laila kūpono ʻole ia no ka poʻe i ka papaʻai momona haʻahaʻa. ʻAʻole hiki i ka poʻe diabetic ke hoʻomanawanui i nā hua nui, no ka nui o ka momona o ka momona.

Aia nā huaʻai i loko o nā Antinutrients, akā hiki nō ke hoʻohaʻahaʻa iā lākou

ʻO kahi hoʻopaʻapaʻa maʻamau e kūʻē i nā hua, ʻo ia nā antinutrients ().

ʻO nā antinutrients nā mea i loko o nā meaʻai, ʻo ia hoʻi nā mea kanu, hoʻopilikia i ka digestion a me ka lawe ʻana i nā meaola ʻē aʻe.

Hoʻopili pū kēia me ka acid acid, nā haʻi'ōlelo a me nā mea ʻē aʻe he lehulehu.

Hiki i ka Phytic acid ke hoʻopaʻa i nā minelala a pale iā lākou mai ke komo ʻana i loko, a hiki i nā lektine ke hoʻopōʻino i ka ʻōpū (,).

Eia nō naʻe, he mea nui e hoʻomanaʻo i kēlā mau antinutrients ʻaʻole kikoʻī i nā hua. Loaʻa iā lākou i nā ʻano meaʻai olakino āpau, e like me nā nati, nā ʻanoʻano, nā legume, nā tubers a me nā huaʻai a me nā mea kanu.

Inā mākou e hōʻalo i nā meaʻai āpau i loaʻa nā antinutrients, a laila ʻaʻole e koe ka nui e ʻai.

ʻO ka mea i ʻōlelo ʻia, nā hana hoʻomākaukau kuʻuna e like me ka pulu ʻana, kupu a hoʻoheheʻe ʻana hiki ke hoʻohaʻahaʻa i ka hapa nui o nā antinutrients (, 53, 54).

Minamina, ʻo ka hapa nui o nā hua i hoʻopau ʻia i kēia lā ʻaʻole i hala i kēia mau ʻano hana, no laila aia paha he nui o nā antinutrients i loko o lākou.

ʻOiai, ʻo ka ʻoiaʻiʻo o ka meaʻai i loko o nā antinutrients ʻaʻole ia he manaʻo maikaʻi ʻole ia iā ʻoe. Loaʻa nā pōmaikaʻi a me nā maikaʻi ʻole i kēlā me kēia meaʻai, a me nā pōmaikaʻi o nā maoli, nā meaʻai āpau i ʻoi aku ka nui ma mua o nā hopena ʻino o nā antinutrients.

E like me nā meaʻai mea kanu, mālama nā mānoanoa i nā antinutrients e like me ka acidic acid, haʻi ʻōlelo, a me nā mea ʻē aʻe. Hiki ke hoʻohaʻahaʻa i kēia mau mea me ka hoʻohana ʻana i nā hana hoʻomākaukau e like me ka pulu ʻana, a me ka hoʻoulu ʻana.

Loaʻa i kekahi mau papaʻaiʻai manuahi mana maikaʻi ʻole i ke olakino

Ua hana ʻia kekahi mau noiʻi ma nā papaʻai e hoʻopili ʻole i nā hua.

Pākuʻi ʻia kēia i nā papaʻai low-carb a me ka papa paleo.

Hōʻalo ka papa paleo i nā hua ma ke kumu, akā hoʻopau nā papaʻai low-carb iā lākou ma muli o ka ʻili.

Ua hōʻike ka nui o nā noiʻi ma nā low-carb a me ka paleo i kēia mau papaʻai hiki ke alakaʻi i ka pohō kaumaha, hoʻemi i ka momona o ka ʻōpū a me nā hoʻomaikaʻi nui i nā kaha olakino like ʻole (55, 56,).

Hoʻololi kēia mau aʻo ʻana i nā mea he nui i ka manawa like, no laila ʻaʻole hiki iā ʻoe ke ʻōlelo pēlā pono wale ʻO ka hemo ʻana i nā hua kanu nā kumu o ke olakino.

Akā hōʻike akāka lākou ʻaʻole ka papaʻai pono e hoʻokomo i nā hua e lilo i ke olakino.

Ma ka ʻaoʻao ʻē aʻe, nui kā mākou mau aʻo ʻana e pili ana i ka papaʻai Mediterranean, kahi e hoʻopili ana i nā hua (ʻo ka hapanui holoʻokoʻa).

ʻO ka papaʻai Mediterranean hoʻi ke kumu o nā pono olakino nui a hoʻohaʻahaʻa i ka makaʻi o ka maʻi puʻuwai a me ka make mua (58,).

Wahi a kēia mau noiʻi, hiki i nā papaʻai ʻelua e hoʻopili a kāpae i nā hua i hiki ke kūlike me ke olakino maikaʻi loa.

Lawe i ka Home Message

E like me ka hapa nui o nā mea i ka meaʻai, pili pono kēia i ka mea āpau.

Inā makemake ʻoe i nā huaʻai a manaʻo maikaʻi e ʻai iā lākou, a laila ʻaʻohe kumu kūpono e hōʻalo ai iā lākou inā ʻoe e ʻai nui ana holoʻokoʻa palaoa.

Ma ka ʻaoʻao ʻē aʻe, inā ʻaʻole ʻoe makemake i nā huaʻai a i ʻole inā hōʻino lākou iā lākou, a laila ʻaʻohe mea ʻino ke pale aku iā lākou kekahi.

ʻAʻole pono ka palaoa, a ʻaʻohe mea momona i laila hiki ʻole ke kiʻi ʻia mai nā meaʻai ʻē aʻe.

I ka hopena o ka lā, maikaʻi nā huaʻai no kekahi, akā ʻaʻole kekahi.

Inā makemake ʻoe i nā hua, ʻai iā lākou. Inā ʻaʻole ʻoe makemake iā lākou, a hōʻino paha lākou iā ʻoe, a laila e hōʻalo iā lākou. Maʻalahi loa e like me kēlā.