19 Mea ʻai i kiʻekiʻe i ka mānoanoa

Anter

• 1. ʻĀina Kūʻai (74%)
• 2. Rice Krispes Cereal (72.1%)
• 3. Pretzels (71.3%)
• 4-6: Nā palaoa (68-70%)
• 4. ʻO ka palaoa millet (70%)
• 5. ʻO ka palaoa Sorghum (68%)
• 6. ʻO ka palaoa keʻokeʻo (68%)
• 7. Nā Paʻi Paʻakai (67.8%)
• 8. Oats (57.9%)
• 9. ʻO ka palaoa palaoa holoʻokoʻa (57.8%)
• 10. Nānā Instant (56%)
• 11-14: Nā palaoa a me nā huahana palaoa (40.2-44.4%)
• 11. English Muffins (44.4%)
• 12. Nā pēpē (43.6%)
• 13. palaoa keʻokeʻo (40.8%)
• 14. Tortillas (40.2%)
• 15. Nā Kuki palaoa pōkole (40.5%)
• 16. Rice (28.7%)
• 17. Pasta (26%)
• 18. Kālā (18.2%)
• 19. Uala (18%)
• Ka Laina Lalo

Hiki ke hoʻokaʻawale ʻia nā Carbohidates i ʻekolu mau papa nui: kō, puluniu a me starch.

ʻO nā starches ka ʻano o nā kalebona i hoʻopau pinepine ʻia, a kahi kumu nui o ka ikehu no nā poʻe he nui. ʻO nā hua palaʻai a me nā mea kanu aʻa ke kumu maʻamau.

Hoʻokaʻawale ʻia nā hōkū ma ke ʻano he carbs paʻakikī, ʻoiai he nui nā mole kō i hoʻohui pū ʻia.

ʻO ka maʻamau, ua nānā ʻia nā kāhiko paʻakikī e like me nā koho olakino. Hoʻokuʻu liʻiliʻi nā starches meaʻai āpau i ke kō i loko o ke koko, ma mua o ka hoʻoheheʻe wikiwiki ʻana o nā kō i ke kō ().

ʻAʻole maikaʻi nā kui kō kō no ka mea hiki iā lākou ke waiho i ka luhi, pōloli a me ka ʻiʻini i nā mea momona kiʻekiʻe (2,).

Eia nō naʻe, nui o nā starches e ʻai nei ka poʻe i kēia lā e hoʻomaʻemaʻe nui ʻia. Hiki iā lākou ke kumu i ke kiʻekiʻe o ke kō o ke kō e piʻi wikiwiki, ʻoiai ua hoʻokaʻawale ʻia lākou me he carbs paʻakikī.

ʻO ia no ka mea ua hemo loa nā starches i hoʻomaʻemaʻe ʻia kokoke i kā lākou momona a me nā fiber. Ma ka waiho wale, loaʻa iā lākou nā calories hakahaka a hāʻawi i ka pono kīnāi iki.

Ua hōʻike ʻia kekahi mau noiʻi he nui ka pili ʻana o ka ʻai ʻana i ka papaʻai i nā starches i hoʻomaʻemaʻe ʻia i kahi kiʻekiʻe o ka maʻi diabetes type 2, maʻi puʻuwai a me ka loaʻa ʻana o ke kaupaona (,,).

Papa inoa kēia ʻatikala i nā meaʻai 19 i kiʻekiʻe i ka starch.

1. ʻĀina Kūʻai (74%)

ʻO Cornmeal kahi ʻano o ka palaoa wīwī i hana ʻia e ka wili ʻana i nā hua kulina maloʻo. ʻAʻohe gluten-kūlohelohe ia, ʻo ia hoʻi palekana ke ʻai inā loaʻa ʻoe i ka maʻi celiac.

ʻOiai ʻo ka palaoa i loko o kekahi mau mea momona, kiʻekiʻe loa ia i nā carbs a me ka starch. Hoʻokahi kīʻaha (159 gram) i loko o 126 gram o carbs, a ʻo 117 gram (74%) he starch (8).

Inā koho ʻoe i ka palaoa, koho i kahi palaoa āpau ma kahi o kahi de-germed variety. Ke de-germed ka palaoa, nalowale kekahi o nā fiber a me nā meaola.

Hōʻuluʻulu Manaʻo: ʻO Cornmeal kahi palaoa-gluten-ʻole i hana ʻia mai ke kulina maloʻo. Hoʻokahi kīʻaha (159 gram) i loaʻa nā 117 gram o ka starch, a i ʻole 74% ma ke kaupaona.

2. Rice Krispes Cereal (72.1%)

ʻO ka Rice Krispies kahi cereal punahele i hana ʻia i ka laiki i kāwili ʻia. ʻO kēia kahi hui ʻana o ka laiki puffed a me ka paʻi kō i hana ʻia i loko o nā ʻano laiki crispy.

Hoʻopaʻa pinepine ʻia lākou me nā huaora a me nā minelala. Loaʻa i kahi lawelawe 1-auneke (28-gram) ma luna o ka hapakolu o kāu mau pono i kēlā me kēia lā no ka thiamine, riboflavin, folate, hao, a me nā huaora B6 a me B12.

ʻLelo ʻia, hana nui ʻia ʻo Rice Krispies a kiʻekiʻe loa i ka starch. Loaʻa i kahi lawelawe 1-auneke (28-gram) i 20.2 gram o ka starch, a i ʻole 72.1% ma ke kaupaona (9).

Inā he meaʻai nui ʻo Rice Kris Puppies i kou ʻohana, e noʻonoʻo e koho i kahi koho ʻē aʻe olakino olakino. Hiki iā ʻoe ke loaʻa i kahi mau cereala olakino ma aneʻi.

Hōʻuluʻulu Manaʻo: ʻO ka Rice Krispies kahi cereal kaulana i hana ʻia me ka laiki a paʻa ʻia me nā huaora a me nā minelala. Loaʻa iā lākou he 20.2 gram o ka māno o kēlā me kēia auneke, a i ʻole 72.1% ma ke kaupaona.

3. Pretzels (71.3%)

ʻO Pretzels kahi meaʻai māmā i kiʻekiʻe i ka starch i hoʻomaʻemaʻe ʻia.

ʻO kahi lawelawe maʻamau o 10 pretzel twists (60 gram) loaʻa iā 42.8 gram o ka starch, a i ʻole 71.3% ma ke kaupaona (10).

Minamina, hana pinepine ʻia nā pretzels me ka palaoa palaoa i hoʻomaʻemaʻe ʻia. Hiki i kēia ʻano palaoa ke kumu i nā kui kō kō a waiho aku ʻoe i ka luhi a me ka pōloli (11).

ʻO ka mea nui loa, hiki i nā kui kō kō ke kō pinepine i kou hiki i ke kino ke hoʻohaʻahaʻa i kāu kō kō i ke kō, a hiki i ke alakaʻi ʻana i ka maʻi diabetes 2,,).

Hōʻuluʻulu Manaʻo: Hana pinepine ʻia ʻo Pretzels me ka palaoa i hoʻomaʻemaʻe ʻia a hana wikiwiki i kāu kō kō. Loaʻa i kahi lawelawe 60-gram o 10 twzel twists i 42.8 gram o ka starch, a i ʻole 71.4% ma ke kaupaona.

4-6: Nā palaoa (68-70%)

ʻO nā palaoa nā mea hana kālua naukau a me kahi staple pantry.

Hele mai lākou i nā ʻano ʻano like ʻole, e like me sorghum, millet, palaoa a me ka palaoa palaoa i hoʻomaʻemaʻe ʻia. He kiʻekiʻe lākou i ka starch.

4. ʻO ka palaoa millet (70%)

Hana ʻia ka palaoa millet mai ka wili ʻana i nā ʻanoʻano o ka millet, kahi hui o nā hua kanu kahiko momona loa.

Hoʻokahi kīʻaha (119 gram) o ka palaoa millet i loaʻa nā 83 gram o ka starch, a i ʻole 70% ma ke kaupaona.

ʻO ka palaoa palaoa ka gluten-ʻole a waiwai i ka magnesium, phosphor, manganese a me selenium ().

ʻO ka millet millet ka ʻano millet ulu nui loa. ʻOiai ʻoi loa ka momona o ka momi momi, aia kekahi mau hōʻike e hoʻopilikia paha ia i ka hana thyroid. Eia nō naʻe, akāka ʻole nā ​​hopena o ke kanaka, no laila he nui nā noiʻi e pono ai (,,).

5. ʻO ka palaoa Sorghum (68%)

ʻO Sorghum kahi hua palaoa momona e hoʻowali ʻia ana e hana i ka palaoa sorghum.

Hoʻokahi kīʻaha (121 gram) o ka palaoa sorghum i loaʻa nā 82 gram o ka starch, a i ʻole 68% ma ke kaupaona. ʻOiai kiʻekiʻe ia i ka starch, ʻoi aku ka maikaʻi o ka palaoa sorghum ma mua o ka nui o nā ʻano palaoa.

ʻO ia no ka mea ʻaʻohe gluten a kahi kumu maikaʻi loa o ka protein a me ka fiber. Hoʻokahi kīʻaha i loko o ka 10.2 gram o ka protein a me 8 gram o ka fiber ().

Eia kekahi, ʻo ke sorghum kahi kumu nui o nā antioxidant. Ua hōʻike ʻia nā noiʻi e hiki i kēia mau antioxidant ke kōkua i ka hōʻemi ʻana i ke kūpaʻa o ka insulin, hoʻoliʻiliʻi i ke kō o ke kōkō a loaʻa paha iā ia nā ʻano anticancer (,,).

6. ʻO ka palaoa keʻokeʻo (68%)

ʻEkolu mau lālā nui o ka palaoa holoʻokoʻa. ʻO ka papa waho ka mea i ʻike ʻia ma ke ʻano he bran, ʻo ka germ ka mea hānau o ka palaoa, a ʻo ka endosperm kāna lako meaʻai.

Hana ʻia ka palaoa keʻokeʻo e ka hemo ʻana i ka palaoa āpau o kāna bran a me kāna germ, i piha me nā mea momona a me nā fiber ().

Waiho wale kēia i ka endosperm, i pulverized i ka palaoa keʻokeʻo. He haʻahaʻa haʻahaʻa ia i nā meaʻai a nui ka hakahaka o nā calories ().

Hoʻohui, hāʻawi ka endosperm i ka palaoa keʻokeʻo i kahi ʻano starch kiʻekiʻe. Hoʻokahi kīʻaha (120 gram) o ka palaoa keʻokeʻo i loko o 81.6 gram o ka starch, a i ʻole 68% ma ke kaupaona (25).

Hōʻuluʻulu Manaʻo: ʻO ka palaoa millet, ka palaoa sorghum a me ka palaoa keʻokeʻo nā palaoa kaulana me kahi ʻano starch like. ʻO ka pūpū, ʻo ke sorghum ka mea olakino, ʻoiai ka palaoa keʻokeʻo he olakino a pono e hōʻalo ʻia.

7. Nā Paʻi Paʻakai (67.8%)

ʻO nā paʻakai paʻakai a paʻakai paha lahilahi, pahūpahā i hana ʻia me ka palaoa i hoʻomaʻemaʻe ʻia, ka hū a me ka soda baking. ʻAi mau ka poʻe iā lākou ma ka ʻaoʻao o kahi pola o ka sop a me ka chili paha.

ʻOiai haʻahaʻa nā mea paʻakai paʻakai i nā kalorone, haʻahaʻa pū lākou i nā huaora a me nā minelala. Eia kekahi, kiʻekiʻe loa lākou i ka starch.

ʻO kahi laʻana, ʻo ka lawelawe ʻana o ʻelima mau mīkini paʻakai paʻakai (15 gram) he 11 mau huna o ka starch, a i ʻole 67.8% ma ke kaupaona (26).

Inā ʻoe e leʻaleʻa i nā pahūpahū, e koho i nā mea i hana ʻia me 100% mau kīʻaha a me nā ʻanoʻano.

Hōʻuluʻulu Manaʻo: ʻOiai ʻo nā mea paʻakai paʻakai kahi meaʻai māmā i makemake nui ʻia, haʻahaʻa lākou i nā mea momona a kiʻekiʻe i ka starch. Loaʻa i kahi lawelawe o ʻelima mau paʻakai paʻakai paʻakai (15 gram) nā 11 gram o ka starch, a i ʻole 67.8% ma ke kaupaona.

8. Oats (57.9%)

ʻO nā ʻō i waena o nā hua kanu olakino hiki iā ʻoe ke ʻai.

Hāʻawi lākou i kahi nui o ka protein, ka fiber a me ka momona, a me ka nui o nā huaora a me nā minelala. Hana kēia i kahi koho maikaʻi loa no ka ʻaina kakahiaka maikaʻi.

Eia kekahi, ua hōʻike ʻia nā noiʻi e hiki i nā oats ke kōkua iā ʻoe e lilo i ka paona, hoʻoliʻiliʻi i kou kiʻekiʻe o ke kō a me ka hoʻohaʻahaʻa ʻana i kou maka o ka maʻi puʻuwai (,,).

Eia nō naʻe ʻo lākou kekahi o nā meaʻai olakino a he mea hoʻohui maikaʻi loa i kāu papaʻai, kiʻekiʻe pū lākou i ka starch. Hoʻokahi kīʻaha o nā oats (81 gram) i loaʻa iā 46.9 gram o ka starch, a i ʻole 57.9% ma ke kaupaona (30).

Hōʻuluʻulu Manaʻo: He koho maikaʻi loa ʻo Oats a loaʻa i loko o nā ʻano huaora a me nā minelala. Hoʻokahi kīʻaha (81 gram) i loaʻa iā 46.9 gram o ka starch, a i ʻole 57.9% ma ke kaupaona.

9. ʻO ka palaoa palaoa holoʻokoʻa (57.8%)

Hoʻohālikelike ʻia me ka palaoa i hoʻomaʻemaʻe ʻia, ʻoi aku ka momona o ka palaoa palaoa āpau a haʻahaʻa i ka starch. Hana kēia i kahi koho maikaʻi aʻe i ka hoʻohālikelike.

ʻO kahi laʻana, ʻo 1 kīʻaha (120 gram) o ka palaoa palaoa piha he 69 gram o ka starch, a i ʻole 57.8% ma ke kaupaona ().

ʻOiai ʻelua mauʻano palaoa i loaʻa ka nui o nā carbs āpau, ʻoi aku ka nui o ka fiber o ka palaoa āpau a ʻoi aku ka momona. Hana kēia i kahi koho olakino olakino loa loa loa aʻe no kāu mau meaʻai.

Hōʻuluʻulu Manaʻo: ʻO ka palaoa palaoa piha kahi kumu nui o ka fiber a me nā meaola. Loaʻa i kahi kīʻaha hoʻokahi (120 gram) i ka 69 gram o ka starch, a i ʻole 57.8% ma ke kaupaona.

10. Nānā Instant (56%)

ʻO nā noodles koke kahi meaʻai maʻalahi no ka mea he maʻalahi a maʻalahi hoʻi e hana.

Eia naʻe, hana nui ʻia lākou a haʻahaʻa haʻahaʻa i nā meaola. Hoʻohui ʻia, kiʻekiʻe nui lākou i ka momona a me nā carbs.

ʻO kahi laʻana, loaʻa i kahi pākeke hoʻokahi he 54 mau kolamu o nā carbs a me 13.4 mau momona o ka momona (32).

ʻO ka hapa nui o nā carbs mai ka noodles koke mai ka starch. Loaʻa i kahi packet 47.7 mau mākau o ka starch, a i ʻole 56% ma ke kaupaona.

Hoʻohui ʻia, ua hōʻike ʻia nā noiʻi i ka poʻe e ʻai ana i ka noodles wikiwiki i ʻoi aku ma mua o ʻelua mau manawa i kēlā me kēia pule he ʻoi aku ka kiʻekiʻe o ka maʻi metabolic, diabetes a me nā maʻi puʻuwai. Kūpono paha kēia no nā wahine (,).

Hōʻuluʻulu Manaʻo: Hoʻokomo nui ʻia nā noodles koke a kiʻekiʻe loa i ka starch. Hoʻokahi packet i loko o 47.7 gram o ka starch, a i ʻole 56% ma ke kaupaona.

11-14: Nā palaoa a me nā huahana palaoa (40.2-44.4%)

ʻO nā palaoa a me nā huahana berena nā mea ʻai nui a puni ka honua. Hoʻopili kēia i ka berena keʻokeʻo, ʻeke, muffins Pelekane a me nā tortilla.

Eia nō naʻe, hana ʻia ka hapa nui o kēia mau huahana me ka palaoa palaoa i hoʻomaʻemaʻe ʻia a loaʻa kahi helu helu glycemic index kiʻekiʻe. ʻO kēia ke hiki iā lākou ke spike wikiwiki i kāu kō kō (11).

11. English Muffins (44.4%)

ʻO nā muffins Pelekania kahi pālahalaha, ʻano pōʻai o ka berena e hoʻomaʻamaʻa pinepine ʻia a lawelawe ʻia me ka waiūpaka.

Loaʻa i kahi muffin Pelekania maʻamau ka 23.1 gram o ka starch, a i ʻole 44.4% ma ke kaupaona (35).

12. Nā pēpē (43.6%)

ʻO Bagel kahi huahana berena maʻamau i hoʻomaka ʻia ma Polani.

He kiʻekiʻe lākou i ka starch, e hāʻawi ana iā 38.8 gram i kēlā me kēia ʻeke liʻiliʻi, a i ʻole 43.6% ma ke kaupaona (36).

13. palaoa keʻokeʻo (40.8%)

E like me ka palaoa palaoa i hoʻomaʻemaʻe ʻia, hana ʻia ka berena keʻokeʻo a kokoke wale nō mai ka endosperm o ka palaoa. Ma ka ʻaoʻao, loaʻa iā ia kahi ʻike starch kiʻekiʻe.

Aia nā ʻāpana ʻelua o ka berena keʻokeʻo i 20.4 mau kaha o ka starch, a i ʻole 40.8% ma ke kaupaona (37).

Haahaa hoʻi ka berena keʻokeʻo i ka fiber, nā wikamina a me nā minelala. Inā makemake ʻoe e ʻai i ka berena, koho i kahi koho huina holoʻokoʻa ma kahi.

14. Tortillas (40.2%)

ʻO Tortillas kahi ʻano o ka palaoa lahilahi, pālahalaha i hana ʻia mai nā kānana a palaoa paha. No Mekiko lākou i hele mai ai.

Loaʻa i hoʻokahi tortilla (49 gram) i ka 19.7 gram o ka starch, a i ʻole 40.2% ma ke kaupaona ().

Hōʻuluʻulu Manaʻo: Hele mai nā palaoa i nā ʻano like ʻole, akā kiʻekiʻe i ka starch a pono e kaupalena ʻia i kāu papaʻai. ʻO nā huahana palaoa e like me nā muffins ʻEnelani, ʻeke, palaoa keʻokeʻo a me nā tortillas i loaʻa ma kahi o 40-45% starch ma ke kaupaona.

15. Nā Kuki palaoa pōkole (40.5%)

ʻO nā kuki palaoa pōkole kahi hana Scottish maʻamau. Hana mau ʻia lākou i ka hoʻohana ʻana i nā mea hoʻohui ʻekolu - kō, pata a me ka palaoa.

He kiʻekiʻe loa lākou i ka starch, me hoʻokahi kuki 12-gram i piha ka 4.8 gram o ka starch, a i ʻole 40.5% ma ke kaupaona ().

Eia kekahi, e makaʻala i nā kuki palaoa pōkole. Loaʻa paha iā lākou nā momona trans transaksyon, i hoʻopili ʻia me nā kiʻekiʻe o ka maʻi puʻuwai, diabetes a me ka momona o ka ʻōpū (,).

Hōʻuluʻulu Manaʻo: ʻO nā kuki pōkole pōkole he kiʻekiʻe i ka starch, i loaʻa ka 4.8 gram o ka starch no kēlā me kēia kuki, a i ʻole 40.5% ma ke kaupaona. E kaupalena ʻoe iā lākou i kāu papaʻai no ka mea nui lākou i nā caloriʻi a loaʻa paha i nā momona trans.

16. Rice (28.7%)

ʻO ka raiki ka ʻai nui i hoʻopau pinepine ʻia i ka honua ().

He kiʻekiʻe hoʻi ia i ka starch, keu hoʻi i kona ʻano kuke ʻole. ʻO kahi laʻana, 3.5 auneke (100 mau) o ka laiki i kuke ʻole ʻia i loko o 80.4 mau kaleka o nā kālaka, a he 63.6% ka starch (43).

Eia naʻe, ke kuke ʻia ka laiki, hāʻule nui ka ʻike o ka starch.

I ke alo o ka wela a me ka wai, hoʻopili nā mole mole starch i ka wai a pehu. ʻO ka hopena, haki kēia ʻōhū i nā mea paʻa ma waena o nā molakeke starch ma o ke kaʻina i kapa ʻia gelatinization (44).

No laila, he 3.5.7 aunike kuke o ka raiki i kuke wale ʻia i loko o 28.7% starch, no ka mea, lawe ka nui o ka wai i kuke ʻia (45).

Hōʻuluʻulu Manaʻo: ʻO ka raiki ka mea nui i hoʻopau ʻia i ka honua. Loaʻa ka liʻiliʻi o ka starch ke kuke ʻia, no ka mea, komo nā mole mole starch i ka wai a haki i ka wā o ke kuke.

17. Pasta (26%)

ʻO ka pasta ka ʻano noodle i hana maʻamau ʻia mai ka palaoa durum. Hele mai ia i nā ʻano ʻano like ʻole, e like me spaghetti, macaroni a me fettuccine, e inoa wale nō i kekahi.

E like me ka laiki, ʻoi aku ka liʻiliʻi o ka starch o ka pasta ke kuke ʻia no ka mea e gelatinize ia i ka wela a me ka wai. No ka laʻana, loaʻa i ka spaghetti maloʻo 62.5% starch, ʻoiai he spaghetti kuke kuke he 26% wale nō ka starch (46, 47).

Hōʻuluʻulu Manaʻo: Hele mai ka pasta ma nā ʻano like ʻole. Loaʻa iā ia he 62.5% starch i kona ʻano maloʻo, a me 26% starch i kāna ʻano moʻa.

18. Kālā (18.2%)

ʻO ke kulina kekahi o nā hua sereal i laha nui ʻia. Loaʻa iā ia ka ʻike starch kiʻekiʻe loa ma waena o nā mea kanu āpau (48).

ʻO kahi laʻana, 1 cup (141 gram) o nā kernels kulina i loaʻa he 25.7 gram o ka starch, a i ʻole 18.2% ma ke kaupaona.

ʻOiai he mea kanu starchy ia, momona loa ka kulina a hoʻohui maikaʻi loa i kāu papaʻai. Loaʻa ka waiwai nui i ka fiber, a me nā huaora a me nā minelala e like me folate, phosphorus a me potassium (49).

Hōʻuluʻulu Manaʻo: ʻOiai kiʻekiʻe ke kulina i ka starch, kiʻekiʻe maoli ia i ka fiber, nā wikamina a me nā minelala. Hoʻokahi kīʻaha (141 gram) o nā hua kulina he 25.7 mau huna o ka māno, a 18.2% paha e ke kaupaona.

19. Uala (18%)

Maikaʻi loa ka ʻuala a me kahi meaʻai nui i nā home he nui. ʻO lākou pinepine i waena o nā meaʻai mua i hiki i ka noʻonoʻo ke noʻonoʻo ʻoe i nā meaʻai starchy.

ʻO ka mea e hoʻoleʻaleʻa ai, ʻaʻole i loko o kaʻuala ka nui o ka starch e like me ka palaoa, nā mea i hoʻomoʻa ʻia a i ʻole nā ​​cereala, akā loaʻa iā lākou nā starch ma mua o nā mea kanu ʻē aʻe.

No ka laʻana, he ʻuala i hoʻomoʻa ʻia me ka waena (138 gram) i loaʻa he 24.8 gram o ka starch, a i ʻole 18% ma ke kaupaona.

ʻO kaʻuala kahi ʻāpana maikaʻi loa o ka papaʻai kaulike no ka mea he kumu nui lākou o ka wikamina C, wikamina B6, folate, potassium a me manganese (50).

Hōʻuluʻulu Manaʻo: ʻOiai ʻoi aku ka nui o kaʻuala i ka starch ke hoʻohālikelike ʻia i ka nui o nā mea kanu, waiwai lākou i nā huaora a me nā minelala. ʻO ia ke kumu i lilo ai ka uala i ʻāpana maikaʻi loa o ka papaʻai kaulike.

Ka Laina Lalo

ʻO ka starch ka carbohydrate nui i ka papaʻai a me kahi ʻāpana nui o nā meaʻai nui.

I nā papaʻai o kēia manawa, mālama pono nā meaʻai i kiʻekiʻe i ka starch a hoʻomaʻemaʻe ʻia a kāpae ʻia i kā lākou fiber a me nā meaola. Hoʻopili kēia mau meaʻai i ka palaoa palaoa i hoʻomaʻemaʻe ʻia, ʻeke a me palaoa.

E mālama i ka papaʻai olakino, e kuhikuhi i ka palena ʻana i kāu lawe ʻana i kēia mau meaʻai.

Hoʻopili nā papaʻai kiʻekiʻe i nā starches refined i kahi kiʻekiʻe o ka maʻi diabetes, nā maʻi puʻuwai a me ka loaʻa ʻana o ke kaumaha. Hoʻohui ʻia, hiki iā lākou ke hoʻonā i ke kō i ke kō e lele koke a laila hāʻule nui.

He mea nui loa kēia no ka poʻe me ka maʻi kō a me ka prediabetes, ʻoiai ʻaʻole hiki i ko lākou mau kino ke lawe pono i ke kō mai ke koko.

Ma ka ʻaoʻao ʻē aʻe, pono ʻole e hōʻalo ʻia nā kumuwaiwai holoʻokoʻa i hana ʻia o ka starch e like me ka palaoa sorghum, nā ʻoka, kaʻuala a me nā mea ʻē aʻe i helu ʻia ma luna. ʻO lākou nā kumuwaiwai maikaʻi loa o ka fiber a loaʻa i nā ʻano vitamina a me nā minelala.