Ka Papa Hana Mea Ola: Fiber-Rich Whole Grains

Anter

• Ke haʻohaʻo nei e pili ana i ka papaʻai momona haʻahaʻa? Ma kahi o, lilo kaupaona i ka nānā ʻana i nā carbs olakino, ʻo ia nā wahie maikaʻi i loaʻa i nā hua piha o ka fiber.
• E ʻike hou aʻe e pili ana i nā meaʻai olakino e kōkua iā ʻoe e hōʻemi i ka paona ke hoʻokomo ʻoe i nā kaʻa kalapona maikaʻi i kāu hoʻolālā meaʻai olakino waiwai nui.
• Kahe paona me nā carbs olakino ikaika.
• Hoʻopili pū me nā kīwī piha piha i nā carbs maikaʻi ma ke ʻano he ʻāpana o kāu papaʻai olakino holoʻokoʻa.
• ʻO nā carbs olakino kahi ʻāpana wale nō o kāu hoʻolālā papaʻai olakino kūleʻa. E ʻike i kāu mea e pono ai e ʻai me nā kalapona maikaʻi no nā meaʻai olakino holoʻokoʻa.
• Nānā no

Ke haʻohaʻo nei e pili ana i ka papaʻai momona haʻahaʻa? Ma kahi o, lilo kaupaona i ka nānā ʻana i nā carbs olakino, ʻo ia nā wahie maikaʻi i loaʻa i nā hua piha o ka fiber.

Loaʻa iā ʻoe kekahi mau nūhou maikaʻi loa no ʻoe e ka poʻe loea Nutrition: Hiki iā ʻoe ke hauʻoli i nā kalapona a lilo i ke kaumaha! "E kōkua maoli paha kekahi mau carbohydrates i ka pale ʻana i ka momona," wahi a Pauline Koh-Banerjee, Sc.D., ke kumu aʻoaʻo kōkua ma ke keʻena o ka lāʻau pale ma ke Kulanui o Tennessee.

Loaʻa kēia mau kalapona olakino palekana i:

• mea i kālua ʻia
• pasta
• palaoa ʻai
• laiki

Akā ʻo nā huaʻōlelo koʻikoʻi ma ʻaneʻi ʻo ka palaoa piha. E heluhelu e ʻike pehea e hiki ai iā ʻoe ke paʻi i ka mana meaʻai a me ka pohō kaumaha o kēia mau kalapona maikaʻi maikaʻi (ʻaʻole ka meaʻai kalaka haʻahaʻa akā he meaʻai kalapona maikaʻi!) .

E ʻike hou aʻe e pili ana i nā meaʻai olakino e kōkua iā ʻoe e hōʻemi i ka paona ke hoʻokomo ʻoe i nā kaʻa kalapona maikaʻi i kāu hoʻolālā meaʻai olakino waiwai nui.

E ʻai i nā kīʻaha piha i kāu mau meaʻai olakino a emi ʻoe ke kaumaha - ʻo ia ka mea i hōʻike ʻia e ka noiʻi hou loa. ʻO kahi haʻawina Harvard i hahai i nā kahu hānai wahine 74,000 no nā makahiki 12 ua ʻike ʻo nā wahine i hoʻokomo i ka nui o nā kīʻaha piha i kā lākou papaʻai meaʻai maikaʻi ʻoi aku ka liʻiliʻi ma mua o ka poʻe i ʻai liʻiliʻi. A ua ʻike ʻia kahi haʻawina ʻo Louisiana State University o nā wahine he 149 ua pili ka ʻai haʻahaʻa i ka momona o ke kino.

Pehea e holo ai nā hua holoʻokoʻa i kā lākou mea hoʻokalakupua? He maʻalahi ia: ʻoi aku ka kiʻekiʻe o nā hua ma mua o ka fiber ma mua o kā lākou mau hoa hana i hoʻomaʻamaʻa nui ʻia, a me ka hoʻohui ʻana i ka fiber i kāu papaʻai papaʻai olakino ka mea huna huna i ke kaua kaumaha. ʻO kahi laʻana, ʻo kahi kīʻaha 1/2 kīʻaha o ka laiki ʻeleʻele he aneane 2 grams o ka fiber, ʻoiai ʻaʻole i loaʻa i ka laiki keʻokeʻo hoʻokahi.

"ʻO ka palaoa a me ka fiber e hoʻopili i ka manaʻo o ka piha a me ka hauʻoli," wehewehe ʻo Barbara J. Rolls, Ph.D., ke kaukaʻi o ka ʻepekema meaʻai ma Pennsylvania State University a me ka mea kākau o ʻO ka Hoʻolālā ʻAi Volumetrics: Nā ʻenehana a me nā Recipe no ka piha ʻana o nā Calories (HarperCollins, 2005). "ʻAʻole maopopo iā mākou ke kumu, akā hiki i ka [fiber and whole grains] ke hoʻopili i nā hormones e hoʻouna i ka hōʻailona i kou lolo ua lawa kāu ʻai."

[header = Nā meaʻai olakino: e ʻike i ka mea e ʻai ai me nā carbs olakino i loaʻa i nā hua palaoa āpau.]

Kahe paona me nā carbs olakino ikaika.

Hoʻopili pū me nā kīwī piha piha i nā carbs maikaʻi ma ke ʻano he ʻāpana o kāu papaʻai olakino holoʻokoʻa.

I kēia manawa ua kūʻai ʻia ʻoe ma ka mana o nā kalapona maikaʻi e kōkua iā ʻoe e hoʻokaʻawale i kēlā mau paona i makemake ʻole ʻia, eia ke ʻano e hana ai i ka palaoa holoʻokoʻa no ʻoe i kēlā me kēia lā: E kūʻai wale aku i ʻekolu a ʻoi aʻe paha o kāu US Department of Agriculture-i ʻōlelo ʻia ʻeono mau lawelawe ʻai i kēlā me kēia lā. no ka palaoa piha. He mea maʻalahi ke hana inā hoʻokomo ʻoe i nā kīʻaha piha i kēlā me kēia ʻai.

No ka laʻana, e hoʻohui i nā kalapona olakino i kēlā me kēia ʻai:

• e loaʻa i kahi ʻeke oatmeal koke no ka ʻaina kakahiaka (lawelawe ʻana i ka palaoa 1)
• he ʻoki ʻoki ʻoki ʻia ma ka palaoa palaoa holoʻokoʻa no ka ʻaina awakea (2 ʻāpana palaoa)
• ʻelua mau berena ʻai me ka paʻakai haʻahaʻa ma ke ʻano he ʻai ma waena o nā meaʻai maikaʻi (1 lawelawe ʻai)
• 1 kīʻaha o ka spaghetti palaoa holoʻokoʻa no ka ʻaina ahiahi (2 mau ʻāpana palaoa)

ʻO nā carbs olakino kahi ʻāpana wale nō o kāu hoʻolālā papaʻai olakino kūleʻa. E ʻike i kāu mea e pono ai e ʻai me nā kalapona maikaʻi no nā meaʻai olakino holoʻokoʻa.

Akā e like me ka ikaika e like me nā kīʻaha holoʻokoʻa i ka pale ʻana i ka loaʻa ʻana o ke kaumaha, he ʻāpana wale nō ia o ka papahana hoʻomalu paona kūleʻa."ʻO ka hoʻohui ʻana i nā kīʻaha āpau e lilo i ʻāpana o kahi papaʻai olakino āpau a me ka nohona," wahi a Len Marquart, Ph.D., ke kumu aʻoaʻo kōkua o ka meaʻai ma ke Kulanui o Minnesota. No laila e noʻonoʻo pono ʻoe e ʻai pū ana ʻoe i 2-1 / 2 mau kīʻaha o nā mea kanu, 2 mau kīʻaha o nā hua a me 5-1 / 2 auneke o nā protein momona i kēlā me kēia lā e like me ka ʻōlelo a ka USDA.

Nānā no