He aha nā ʻano laiki maikaʻi loa?

Anter

• Nā ʻano olakino
• Laiki palaunu
• Laiki ʻeleʻele (pāpā ʻia)
• Laiki ʻulaʻula
• Laiki ʻāhiu
• Nā ʻano momona liʻiliʻi
• Laiki keʻokeʻo
• Hana kāwili ʻia i hana mua ʻia a pūʻolo hoʻi
• ʻO ke ʻano hea ʻoe e koho ai?
• Ke laina lalo

ʻO ka raiki kahi meaʻai nui i nā ʻāina he nui a hāʻawi i nā piliona o ka poʻe a puni ka honua me kahi kumu kūʻai ikehu, momona o ka ikehu.

Nui nā ʻano o kēia palaoa makemake e ʻokoʻa i ke kala, ʻono, a me ka waiwai o ke kino.

Nui kekahi i nā mea momona a me nā mea kanu kanu ikaika e pōmaikaʻi ai i ke olakino, ʻoiai ʻo nā mea ʻē aʻe i hōʻemi i nā ʻikepili momona.

Kūkākūkā kēia ʻatikala i nā ʻano laiki kūpono loa a no ke aha ʻoe e koho ai i kekahi mau ʻano ma mua o nā poʻe ʻē aʻe.

Nā ʻano olakino

ʻO nā ʻano laiki e hiki mai ana ke loaʻa i nā ʻano meaola kūpono e hoʻokū iā lākou i waho o nā poʻe ʻē aʻe.

Laiki palaunu

ʻO ka laiki Brown kahi laiki palaoa holoʻokoʻa i loaʻa ka iwi pale o waho, i ʻike ʻia ʻo ka hull, hemo. ʻAʻole like me ka laiki keʻokeʻo, loaʻa nō i ka papa bran a me ka germ - kahi e hoʻopili ai i kahi nui nui o nā meaola.

ʻO kahi laʻana, loaʻa i ka momona laiki brown nā flavonoid antioxidants apigenin, quercetin, a me ka luteolin. He mea nui kēia mau mea hoʻohui i ka pale ʻana i ka maʻi.

ʻO ka ʻai mau ʻana o nā meaʻai i waiwai i nā flavonoid ua hoʻopili ʻia i kahi haʻahaʻa haʻahaʻa o nā kūlana mau, e like me ka maʻi puʻuwai a me kekahi mau maʻi maʻi maʻi (,).

Hāʻawi ka laiki Brown i nā helu like o nā calorie a me nā carbs i ka laiki keʻokeʻo, ka mea i lawe ʻia ka bran a me ka germ. Eia nō naʻe, ʻekolu mau manawa o ka fiber ke ʻano ʻeleʻele a ʻoi aku ka kiʻekiʻe ma ka protein ().

Paipai ka ʻelua a me ka protein i nā manaʻo o ka piha a hiki ke kōkua iā ʻoe e mālama i kahi kaupaona olakino. ʻO ka mea hou aʻe, ke koho ʻana i ka palaoa ma luna o ka laiki keʻokeʻo hiki ke kōkua i ka mālama ʻana i ke kō a me ka insulin, kahi hormone e kākoʻo i nā pae kō kō kō (4).

Ua hōʻike ʻia kahi noiʻi i loko o 15 mau mākua ʻoi loa ka paona i hōʻike i ka poʻe i ʻai i 7 auneki (200 mau) raiki brown no 5 mau lā i hoʻohaʻahaʻa haʻahaʻa i ke kō a me nā kiʻekiʻe o ka insulin ma mua o ka poʻe i ʻai i ka nui o ka laiki keʻokeʻo.

Hoʻohui ʻia, ua ʻike ka hui laiki ʻeleʻele i kahi pākēneka i hoʻololi i ka hoʻokē ʻai insulin ʻo 57% ka haʻahaʻa ma mua o ka loli pākēneka 5 lā i ʻike ʻia i ka hui laiki keʻokeʻo ().

A ʻo kahi hopena, he koho maikaʻi paha ka laiki pala no nā poʻe me ka maʻi diabetes. ʻO ka mea hou aku, kiʻekiʻe ia i ka magnesium, kahi mineral e hana nui i ka kō kō a me ka mimiki insulin ().

Laiki ʻeleʻele (pāpā ʻia)

ʻO nā ʻano laiki ʻeleʻele, e like me ka laiki ʻeleʻele ʻInidonesia a me ka laiki ʻeleʻele jasmine Thai, he ʻeleʻeleʻeleʻele ke ʻano e hoʻololi pinepine i ka poni ke kuke.

Kuhi ʻia kēia ʻano i kekahi manawa ma ke ʻano he laiki pāpā ʻia, ʻoiai ua ʻōlelo ʻia ua mālama ʻia no nā aliʻi ma Kina kahiko.

Hōʻike ka noiʻi i ka laiki ʻeleʻele i ka hana antioxidant kiʻekiʻe loa o nā ʻano āpau, e hoʻolilo iā ia i kahi koho momona ().

Pākuʻi ʻia nā Antioxidant e pale i nā hunaola mai ka pohō i hoʻokumu ʻia e ka nui o nā mole i kapa ʻia he radicals free, e hāʻawi i kahi ʻano i kapa ʻia he stress oxidative.

Ua hoʻopili ʻia ke koʻikoʻi oxidative me ka holomua o nā kūlana mau, e like me ka maʻi puʻuwai, kekahi mau maʻi maʻi maʻi, a me ka noʻonoʻo noʻonoʻo ().

Nui ka waiwai o ka laiki ʻeleʻele i nā anthocyanins, kahi hui o nā pigment mea kanu flavonoid i loaʻa ka mana antioxidant a me nā anti-inflammatory.

Ua hōʻike ʻia nā Anthocyanins e loaʻa kahi waiwai anticancer ikaika pū kekahi. Hōʻike nā loiloi heluna kanaka i ka ʻoi aku o ka ʻai o anthocyanin waiwai nui e pili ana me ka makaʻu haʻahaʻa o kekahi mau maʻi maʻi maʻi, e like me ka maʻi ʻaʻa kala ().

He aha hou aʻe, i loko o ka noiʻi hoʻowalewale hoʻowalewale, nā anthocyanins i lawe ʻia mai ka laiki ʻeleʻele i kāohi pono i ka ulu a hoʻolaha ʻana o nā hunaola maʻi ʻaʻai kanaka.

Laiki ʻulaʻula

ʻO nā ʻano laiki ʻulaʻula, e like me ka laiki ʻulaʻula Himalayan, a me ka laiki ukana ʻulaʻula Thai, hoʻoluʻu piha ʻia a piha i ka nui o nā mea momona a me nā mea kanu pono.

ʻOi aku ke kiʻekiʻe o kēia ʻano i ka protein a me ka fiber ma mua o nā ʻano laiki keʻokeʻo, akā kahi e ʻālohilohi maoli ai i loko o kāna ʻike antioxidant.

E like me ka laiki ʻeleʻele, piha pū me nā flavonoid antioxidants, me nā anthocyanins apigenin, myricetin, a me ka quercetin.

I ka ʻoiaʻiʻo, hōʻike ka noiʻi i ka raiki ʻulaʻula i ka hiki ke hakakā me nā radical free a loaʻa ka nui o nā flavonoid antioxidants ma mua o ka laiki brown ().

Hiki i nā Flavonoids ke kōkua i ka hoʻohaʻahaʻa ʻana i ka mumū i kou kino, mālama i nā pae radical manuahi i ke kaha, a hoʻoliʻiliʻi paha i kou makaʻu i nā kūlana maʻi mau, e like me ka maʻi puʻuwai a me ka maʻi diabetes 2 ().

Laiki ʻāhiu

ʻOiai ʻo ka laiki hihiu kahi ʻenehana nā ʻanoʻano o nā mauʻu wai, hoʻohana nui ʻia e like me ka laiki i ka lumi kuke.

ʻIke ʻia ma ke ʻano he palaoa holoʻokoʻa a loaʻa ma kahi o ʻekolu mau manawa ʻoi aku ka fiber a ʻoi aku ka nui o nā protein ma mua o ka laiki keʻokeʻo, e hana ana i kahi koho piha (().

Hoʻohui ʻia, ua hoʻopili ʻia i kekahi mau pono olakino i nā noiʻi holoholona.

ʻO kahi laʻana, hōʻike nā rodent Studies i ka hoʻololi ʻana i ka laiki keʻokeʻo me ka laiki ʻāhiu e hoʻoliʻiliʻi pono i ka triglyceride a me nā pae kolesterol, ke kūpaʻa ʻana o ka insulin, a me ke koʻikoʻi oxidative - nā pilikia nui no ka maʻi puʻuwai (,,).

ʻO kahi laiki hihi kahi kumu maikaʻi o nā wikamina a me nā minelala, e like me nā huaʻai B, magnesium, a me nā manganese. ʻO ka mea hou aʻe, hōʻike ka noiʻi i kāna hana antioxidant a 30 mau manawa i ʻoi aku ma mua o ka laiki keʻokeʻo ().

ʻO nā laiki, ʻeleʻele, ʻulaʻula, a me ka laiki hihiu nā koho pono a pau i loko o nā lāhui momona a me nā mea kanu hakakā hakakā maʻi.

Nā ʻano momona liʻiliʻi

ʻAʻohe mea hewa i ka ʻai ʻana i ka laiki keʻokeʻo a i ʻole nā ​​pūʻulu raiki pūʻolo i ka hoʻohaʻahaʻa, akā nele lākou i nā ʻano nutritious o nā ʻano i ʻōlelo ʻia ma luna.

Laiki keʻokeʻo

Ua wehe ʻia ka husk, bran, a me germ i ka laiki keʻokeʻo. ʻOiai hoʻonui kēia hana i ke ola papa o ka huahana hope loa, nalowale nā ​​meaola a me nā mea kanu pono e loaʻa i ka bran a me ka germ i ka wā o ka hana ʻana.

ʻO ka hopena, loaʻa ka liʻiliʻi o ka fiber, protein, antioxidants, a me kekahi mau huaora a me nā minelala ma mua o ka laiki brown.

ʻOiai ʻoi aku ka haʻahaʻa o ka laiki keʻokeʻo i ka fiber a me ka protein, ʻoi aku ka liʻiliʻi o ka hoʻopiha ʻana a ʻoi aku ka hopena o ke kō kō ma mua o ka laiki brown ().

ʻOi aku ka haʻahaʻa o nā antioxidant ma mua o nā brown, ʻeleʻele, ʻulaʻula, a i ʻole nā ​​ʻano hihiu pū kekahi (,).

Hana kāwili ʻia i hana mua ʻia a pūʻolo hoʻi

ʻOiai hiki i kekahi mau raiki laulau pūʻolo ke hana i kahi koho olakino, he nui nā mea ʻē aʻe he kiʻekiʻe i ka kalori, sodium, a me nā mea pono ʻole.

ʻO kahi laʻana, kahi kīʻaha 1-kīʻaha (150-gram) o Uncle Ben's Teriyaki Flavor Ready Rice pūʻolo 870 mg o ka sodium - kokoke i 38% o ka meaʻai i koi ʻia (22,).

ʻO ka ʻai ʻana i ka nui o ka sodium hiki ke hoʻonui i kou makaʻu i nā kūlana olakino koʻikoʻi, e like me ka maʻi puʻuwai a me ka hahau ʻana ().

Hoʻohui ʻia, hiki i nā huahana i hana ʻia ke loaʻa nā kō i hoʻohui ʻia, nā kala kala ʻia, a me nā mea mālama - nā mea pono e kaupalena ʻia no ke olakino maikaʻi, ().

ʻOi aku ka momona o ka laiki keʻokeʻo a me nā huahana laiki pūʻolo ma mua o nā ʻano ʻeleʻele, ʻeleʻele, ʻulaʻula, a me nā ʻano hihiu. ʻAi wale lākou i nā manawa a me ke kūpono.

ʻO ke ʻano hea ʻoe e koho ai?

Hōʻike ka noiʻi e hoʻopau ana i ke olakino i ka hoʻopau ʻana i nā hua ma luna o nā hua i hoʻomaʻemaʻe ʻia.

ʻO kahi laʻana, kahi noiʻi i ʻoi aku ma mua o 197,000 poʻe i ʻike i ka hoʻololi ʻana i ka 50 gram i kēlā me kēia lā o ka laiki keʻokeʻo me ka nui o ka laiki brown me ka 16% haʻahaʻa o ka maʻi diabetes type 2 ().

Hoʻopili pū ʻia nā kīʻaha āpau i kahi hōʻemi hoʻemi ʻia o nā maʻi puʻuwai, momona, a me kekahi mau maʻi maʻi maʻi ().

No laila, ke koho ʻana i ka palaoa palaoa piha, ʻulaʻula, ʻeleʻele, a i ʻole laiki hihiu kahi koho maikaʻi loa no ke olakino.

ʻOi aku, ʻoi aku ka waiwai o kēia mau ʻano i nā antioxidant hakakā i ka maʻi. ʻO ka ʻai ʻana i kahi papaʻai kiʻekiʻe i nā meaʻai waiwai antioxidant hiki ke hoʻopōmaikaʻi i ke olakino ma nā ʻano like ʻole.

Hōʻike nā noiʻi e pili ana i ka poʻe e ʻai nui i nā antioxidant dietary - e like me nā mea i ka brown, ʻulaʻula, ʻeleʻele, a i ʻole ka laiki hihiu - loaʻa nā haʻahaʻa haʻahaʻa o nā kūlana e like me ka metabolic syndrome, kaumaha, kekahi mau maʻi maʻi maʻi, a me nā maʻi puʻuwai (,,,).

ʻOiai maikaʻi ke laiki keʻokeʻo i ka hoʻohaʻahaʻa, ke hoʻololi nei iā ia me nā ʻano palaoa holoʻokoʻa e hāʻawi i nā meaola hou aʻe.

Inā ʻoe e ʻai pinepine i nā meaʻai laiki mākaukau a i ʻole nā ​​huahana laiki pūʻolo ʻē aʻe, e hoʻāʻo i kekahi o nā ʻano ʻoi aku ke olakino i helu ʻia ma luna.

ʻO ka hoʻomākaukau ʻana i kāu raiki ponoʻī e ʻae iā ʻoe e hoʻoholo i nā mea hana āu e makemake ai e hoʻohui a haʻalele paha i kāu papa hana. Hiki i kēia ke ʻoki loa i kāu lawe ʻana i ka sodium a me nā mea hoʻohui like e like me nā preservatives a me nā kō i hoʻohui ʻia.

Hiki i nā ʻano palaoa āpau, ʻulaʻula, ʻeleʻele, a i ʻole nā ​​laiki hihiu ke hana i nā hoʻohui momona i kāu papaʻai. E hoʻāʻo e hoʻomākaukau i kāu iho ma mua o ke kūʻai ʻana i nā huahana i hana mua ʻia.

Ke laina lalo

ʻO ke koho ʻana i kekahi ʻano laiki ma luna o nā mea ʻē aʻe hiki ke lilo i ala maʻalahi e hoʻomaikaʻi i kāu papaʻai.

Loaʻa i nā laiki laiki hua piha ka bran a me ka germ, e hāʻawi ana i nā mea kikoʻī kikoʻī e like me ka fiber, protein, antioxidants, a me kekahi mau huaora a me nā minelala.

Ke koho ʻana i ka palaoa holoʻokoʻa ma luna o ka laiki keʻokeʻo hiki ke pōmaikaʻi i ke olakino ma nā ʻano like ʻole a hōʻemi paha i kou maka o ka maʻi diabetes type 2, obesity, a me nā maʻi puʻuwai.

Ke hana nei i kahi kiko e koho ai i ka laiki i ʻoi aku ka nui o ka protein, ka fiber, nā wikamina, nā minelala, a me nā antioxidant ma luna o nā huahana i hoʻomaʻemaʻe ʻia kahi ala maʻalahi a maʻalahi hoʻi e hoʻonui i ke olakino.