He olakino anei ka palaoa Rye?

Anter

• Nā ʻano
• ʻIke kūpono
• Nā pono olakino hiki
• Hiki ke hoʻomaikaʻi i ke olakino puʻuwai
• Hiki ke kōkua i ke kaohi kō kō
• Kōkua i ke olakino digestive
• Kōkua iā ʻoe e noho piha no ka lōʻihi
• Nā pōmaikaʻi kūpono ʻē aʻe
• Hiki i nā downsides o ka berena rai
• Pehea e hana ai i ka palaoa rai
• Ke laina lalo

ʻOi ka ʻeleʻele o ka berena Rye a ʻoi aku ka ikaika, ʻono o ka honua ma mua o ka berena keʻokeʻo a me ka palaoa, ʻo ia kekahi kumu e ʻoliʻoli ai ka poʻe he nui iā ia.

Hoʻohui ʻia, ua hoʻopili ʻia i kekahi mau pono olakino hiki ke loaʻa, me ke kāohi ʻana i ke kō kō a me ka maikaʻi o ka olakino puʻuwai a me ka digestive.

Nānā kēia ʻatikala i ka ʻike olakino a me nā pono olakino o ka berena rai.

Nā ʻano

Hana mau ʻia ka palaoa rai me ka huina o ka palaoa a me nā hua rai (Secale cereale).

Ua hele mai i loko o kekahi mau 'ano, ke kaumaha ma muli o ka huikau hoʻohana, me:

• Palaoa palaoa māmā. Hana ʻia kēia ʻano mai ka palaoa keʻokeʻo keʻokeʻo wale nō, kahi mai ka endosperm hua palaoa i hoʻoulu ʻia - ke kumu starchy o ka palaoa rai.
• Berena palaoa ʻeleʻele. Hana ʻia kēia ʻano mai nā ʻano palaoa piha o ka honua. I kekahi manawa, hana ʻia ka palaoa rai eleele mai ka palaoa rai keʻokeʻo i kala ʻia me ka pauka koko, kope koke, a i ʻole nā ​​molakeke.
• Palaoa palaoa marbled. Hana ʻia kēia mana mai ka palaoa a me ka palaoa pōʻele palaoa i kāwili pū ʻia. I kekahi manawa, hana ʻia ka palaoa rai pōʻele mai ka palaoa rai māmā i kala ʻia me ka pauka koko, kope koke, a i ʻole nā ​​molakeke.
• Palaoa Pumpernickel. Hana ʻia kēia palaoa mai ka palaoa palaoa palaoa a pau.

Ma ʻAmelika Hui Pū ʻIa, hana maʻalahi ʻia nā berena ʻālamalama a me nā rai pōʻeleʻele e hui pū ʻia me ka palaoa palaoa.

Hoʻohālikelike ʻia me ka berena keʻokeʻo a me ka palaoa a pau, ʻoi aku ka nui o ka palaoa a me ka ʻeleʻele i ka berena rai a me ka ʻono a momona hoʻi o ka honua.

Loaʻa i ka palaoa Rye ka liʻiliʻi o ka gluten ma mua o ka palaoa, ʻo ia ke kumu i ʻoi aku ai ka palaoa a piʻi ʻole i kiʻekiʻe e like me nā berena maʻa mau.

Eia nō naʻe, hāʻawi ʻia i loko ona ka gluten, kūpono ʻole ia no ka poʻe me ka maʻi celiac a i ʻole ka ʻike gluten.

Hana ʻia nā palaoa rai me ka huina o ka palaoa a me nā hua, ke ʻano o ka berena. ʻOi aku ka nui o lākou, ʻeleʻele, a me kahi ʻono ikaika ma mua o ka berena keʻokeʻo a me ka palaoa mau.

ʻIke kūpono

Kiʻekiʻe ka palaoa Rye i ka fiber a loaʻa iā ia kahi hiʻona momona maikaʻi.

ʻO ka mea i ʻōlelo ʻia, kaukaʻi ʻia i ka nui o ka palaoa rai i hoʻohana ʻia, me nā berena rai ʻeleʻele i ʻoi aku ka nui o ka palaoa rai ma mua o nā ʻano māmā.

Ma ka awelika, ʻo 1 ʻāpana (32 gram) o ka berena rai ke hāʻawi i nā mea momona ():

• Kalepona: 83
• Kumuʻiʻo: 2.7 gram
• Kāpena: 15.5 gram
• Momona: 1.1 gram
• Puluniu: 1.9 gram
• Selenium: 18% o ka Daily Value (DV)
• Thiamine: 11.6% o ka DV
• Manganese: 11.5% o ka DV
• Riboflavin: 8.2% o ka DV
• Niacin: 7.6% o ka DV
• ʻO ka Vitamin B6: 7.5% o ka DV
• Keleawe: 6.6% o ka DV
• Hao: 5% o ka DV
• Folate: 8.8% o ka DV

Aia i loko o ka palaoa rai ka liʻiliʻi o ka zinc, ka pantothenic acid, ka phosphore, ka magnesium, ka calcium, a me nā micronutrients ʻē aʻe.

Hoʻohālikelike ʻia me nā berena mau, e like me ke keʻokeʻo a me ka palaoa holoʻokoʻa, ʻoi aku ka kiʻekiʻe o ka berena rai i ka fiber a hāʻawi i nā micronutrients hou aku, ʻo ia hoʻi nā huaora B (,,).

ʻO ka mea hou aʻe, ua hōʻike ʻia nā noiʻi i ka berena palaoa maʻemaʻe e hoʻonui i ka hoʻopiha a hoʻopili i nā pae kō kō i kahi liʻiliʻi ma mua o ka berena keʻokeʻo a me ka palaoa (,).

ʻOi aku ka nui o ka berena Rye i nā meaola he nui, ʻo ia hoʻi nā huaora a me nā huaora B. ʻOi aku paha ka hoʻopiha a pili i nā pae kō kō i kahi liʻiliʻi ma mua o ka berena keʻokeʻo a me ka palaoa paha.

Nā pono olakino hiki

ʻO ka ʻai ʻana i ka berena rai ke hoʻomaikaʻi i kou olakino ma nā ʻano like ʻole.

Hiki ke hoʻomaikaʻi i ke olakino puʻuwai

Hoʻohui i ka berena rai i kāu papaʻai hiki ke hoʻomaikaʻi i kekahi mau ʻano o ke olakino puʻuwai, ʻoiai ua hoʻopili ka noiʻi i kāna lawe ʻana i nā pae haʻahaʻa o nā maʻi maʻi maʻi puʻuwai.

ʻO kahi laʻana, he 8 mau pule i hoʻopaʻa ʻia ma 40 poʻe i hoʻohālikelike i nā hopena o ka ʻai ʻana i 20% o kā lākou mau calorie o kēlā me kēia lā mai ka palaoa a i ʻole ka palaoa palaoa ma nā pae kolesterol.

Ua ʻike nā kānaka noiʻi ua ʻoi aku ka maikaʻi o ka berena rai i ka hoʻohaʻahaʻa ʻana i nā pae kolesterol i nā kāne ma mua o ka berena palaoa a hoʻemi ʻia ka nui a me ka LDL (ʻino) kolamu a hiki i ka 14% a me 12%, ().

Pili paha kēia hopena ma muli o ka ʻili o ka palaoa i hoʻoheheʻe ʻia i ka berena, kahi ʻano o ka fiber i hiki ʻole ke hoʻoliʻiliʻi e hana i kahi gel-like i loko o kāu pūnaehana digestive a hiki ke kōkua i ka lawe ʻana i ka bile waiwai kolesterol mai kou koko a me kou kino.

Ua hōʻike ʻia ka noiʻi e hoʻopili ʻia ka lawe ʻana o ka fiber hiki ke hoʻopili ʻia i kahi hōʻemi 5-10% o nā koleke a me ka LDL (ʻino) kolamu ma kahi o 4 mau pule ().

Hiki ke kōkua i ke kaohi kō kō

He mea nui ka kaohi kō kō no kēlā me kēia kanaka, keu hoʻi nā kānaka me ka maʻi kōkō ʻelua a me nā mea hiki ʻole ke hana i ka nui o ka insulin, kahi hōmona e hoʻoponopono ai i nā kō kō kō.

Loaʻa i nā berena Rye he mau ʻano like ʻole i hiki ke kōkua i ke kaohi kō kō ().

No ka poʻe hoʻomaka, kiʻekiʻe ia i ka fiber soluble, kahi e kōkua ai e hoʻolohi i ka digestion a me ka omo ʻana o nā carbs a me ke kō ma o ka digestive tract, e alakaʻi ana i kahi piʻi mālie o nā kō kō ().

Loaʻa i ka palaoa rai ka phenolic compound, e like me ka ferulic acid a me ka caffeic acid, i lohi ai paha i ka hoʻokuʻu ʻia ʻana o ke kō a me ka insulin i loko o ke kahe koko, e kōkua hou aku ana i ke kaohi kō kō ().

ʻO kahi laʻana, ua ʻike ʻia kahi noiʻi i 21 mau mākua olakino ʻo ka ʻai ʻana i ka pāʻina ahiahi i hoʻokumu ʻia i ka rai me ka starch resistant resistant i kōkua e hoʻolohi i ka hoʻokuʻu ʻana o ke kō a me ka insulin i loko o ke kahena koko. Hoʻohui ʻia, ua hoʻāla ʻo ia i nā kiʻekiʻe o nā hormona satiety, ka mea i mālama i ka poʻe no ka lōʻihi ().

Eia naʻe, ʻaʻohe hopena koʻikoʻi o ka rai māmā i nā pae kō kō, akā ua hoʻonui ʻia ka manaʻo o ka piha ().

Kōkua i ke olakino digestive

Hiki i ka palaoa palaoa ke kōkua i ka hoʻomaikaʻi ʻana i kou olakino digestive ma nā ʻano like ʻole.

ʻO ka mea mua, he kumu maikaʻi ia o ka fiber, hiki ke kōkua i ka mālama ʻana i kou ʻōpū. Hoʻomaʻemaʻe ka fiber soluble i ka wai, kōkua i nā noho i noho nui a palupalu, e maʻalahi e hele ().

I ka ʻoiaʻiʻo, hoʻokahi hoʻopaʻa noiʻi ma 51 mau mākua me ka constipation i ʻōlelo ʻia ua ʻoi aku ka maikaʻi o ka berena rai ma mua o ka berena palaoa a me nā laxatives i ka mālama ʻana i ka constipation, me ka loaʻa ʻole o nā hopena maikaʻi ʻole ().

Ua hōʻike ʻia nā noiʻi ʻē aʻe i hiki i ka fiber rai berena ke hoʻokiʻekiʻe i nā kiʻekiʻe o nā kaula momona momona pokole e like me ka butyrate i kou kahe koko.

Ua hoʻopili ʻia kēia mau momona momona paʻa i nā pono like ʻole, e like me ke kaupaona ʻana, nā pae kō kō haʻahaʻa, a me ka pale ʻana i nā maʻi ʻaʻai kolona (,,).

Kōkua iā ʻoe e noho piha no ka lōʻihi

Ua hōʻike ʻia nā noiʻi he nui e hoʻopiha piha ana ka palaoa rai (,,).

ʻO kēia paha no ka mea kiʻekiʻe ia i ka fiber soluble, hiki ke kōkua iā ʻoe e piha piha no ka lōʻihi (,,).

ʻO kahi laʻana, kahi noiʻi ma 41 poʻe i komo i ʻike i ka poʻe i ʻai i ka berena palaoa palaoa i piha i ka meaʻai a ʻai i ka liʻiliʻi o nā calorie ma hope o ka lā ma mua o ka poʻe i ʻai i ka palaoa i hoʻomaʻemaʻe ʻia ().

Nā pōmaikaʻi kūpono ʻē aʻe

Ma waho o kēlā mau mea i helu ʻia ma luna, hāʻawi ka berena rai i kekahi mau keu olakino hiki ke loaʻa.

ʻOiai lākou e kākoʻo ʻia e nā haʻawina liʻiliʻi a me nā hōʻike nāwaliwali, hoʻopili lākou i nā mea penei:

• Hiki ke hōʻemi i ka pehu. Hoʻopili kahi noiʻi kanaka i ka ʻai berena rai i nā kaha haʻahaʻa o ka mumū, e like me interleukin 1 beta (IL-1β) a me interleukin 6 (IL-6) ().
• Pale aku ai i kekahi mau maʻi ʻaʻai. I loko o nā haʻawina kanaka a me nā paipu hoʻowalewale, ua hoʻopili ʻia ka loaʻa ʻana o ka rai i ka hoʻemi hoʻemi ʻia o nā maʻi ʻaʻai, e like me ka prostate, colorectal, a me nā maʻi ʻōpū o ka umauma,,,).

Ua hoʻopili ʻia ka berena Rye i nā pono olakino hiki ke loaʻa, e like me ka pohō kaumaha, hoʻemi i ka mumuna, ka maikaʻi o ke kahe kō, a me ka maikaʻi o ka olakino a me ka digestive.

Hiki i nā downsides o ka berena rai

ʻOiai ke olakino olakino maikaʻi ka palaoa rai, loaʻa paha iā ia kekahi mau downsides, me:

• Loaʻa nā mea antinutrients. ʻO ka palaoa rai, ʻo ia hoʻi nā ʻano māmā, loaʻa ka acidic acid, kahi antinutrient i hiki ke keʻakeʻa i ka lawe ʻana o nā minelala e like me ka hao a me ka zinc mai ka ʻai like. Eia nō naʻe, ʻaʻole hopohopo nā antinutrients no ka poʻe e ukali nei i ka papaʻai kaulike kaulike (25).
• Hiki paha ke ʻōhū. He kiʻekiʻe ʻo Rye i ka fiber a me ka gluten, i kumu ʻia ai ka ʻōpū ʻana i ka poʻe e makaʻala i kēia mau hui.
• Kūpono ʻole no ka papaʻai gluten-ʻole. Loaʻa i ka palaoa Rye ka gluten, kūpono ʻole i ka poʻe ma ka papaʻai gluten-ʻole, e like me nā mea me ka maʻi celiac.
• Hiki ke kiʻekiʻe i ke kō i hoʻohui ʻia. I kekahi mau wahi o ka honua, kiʻekiʻe nā berena rai i nā kō i hoʻonui ʻia i ko lākou ʻono. ʻAʻole maikaʻi ke kō a hoʻohui ʻia a hiki ke hoʻohui i nā calorie i makemake ʻole ʻia i kāu papaʻai.

Loaʻa i nā berena Rye nā downsides hiki ke loaʻa. He kūpono ʻole ia no ka papaʻai gluten-ʻole, hiki ke kumu i ka bloating, kiʻekiʻe paha i ke kō i hoʻohui ʻia, a loaʻa nā antinutrients e like me ka acidic acid, hiki ke hoʻopili i ka lawe ʻana o ka mineral.

Pehea e hana ai i ka palaoa rai

Hiki ke hana ʻia ka palaoa rai hou ma ka home me kekahi mau mea wale nō.

Hoʻohana ʻia nā mea hoʻohui a me nā lakio e hana i ka berena rai māmā.

• 1.5 punetune o ka hū maloʻo koke
• 1.5 mau kīʻaha (375 ml) o ka wai mehana
• 1 teaspoon o ka paʻakai
• 1.5 mau kīʻaha (200 gram) o ka palaoa palaoa
• 1.5 mau kīʻaha (200 gram) o ka palaoa wholemeal
• 1 teaspoon o nā hua caraway (pono ʻole)

Eia kahi nānā wikiwiki o ka hana ʻana i ka palaoa rye.

1. Hoʻohui i ka hū, ka paʻakai, ka palaoa rai, ka palaoa a me ka wai i loko o kahi pola. Maloʻo ka palaoa Rye, no laila hiki iā ʻoe ke hoʻohui i ka wai inā maloʻo ka palaoa. Knead ia a laumania. E hoʻomaopopo ʻaʻole like ka puna o ka palaoa me ka palaoa palaoa.
2. E kau i ka palaoa i loko o kahi pola aila hamo māmā, uhi ʻia me ka wahī paʻa, a piʻi aʻe ka palaoa a pālua i ka nui. Lawe ʻia kēia i 1-2 mau hola.
3. Wehe i ka palaoa mai ke pola a hana i loko o ka palaoa oval. Inā makemake ʻoe e hoʻohui i nā hua caraway, hoʻohui iā lākou i kēia kaʻina.
4. E kau i ka palaoa i loko o ka pahu berena ʻūmū māmā, e uhi me ka wahī paʻa, a e piʻi a hiki i ka pālua ʻana o ka nui, a he 1-2 mau hola hou aʻe.
5. Hoʻopau i ka umu i 425 ° F (220 ° C). Wehe i ka palaoa, hana i kekahi mau ʻoki ākea me ka pahi, a laila hoʻomoʻa ia no 30 mau minuke a i ka wā pouli.Wehe i ka berena a waiho iā ia e noho ma luna o kahi pahu hoʻoluʻu no 20 mau minuke ma mua o ka lawelawe ʻana.

Maʻalahi ke hana ʻana i ka palaoa rai i ka home. E hāhai wale i nā ʻanuʻu ma luna a komo i loko o kahi ʻāpana o ka berena rai i hoʻomākaukau ʻia.

Ke laina lalo

ʻO kahi palaoa Rye kahi koho maikaʻi loa i nā berena keʻokeʻo a me ka palaoa.

ʻOiai ke kumu o ka bloating i ka poʻe maʻalahi a hiki ke hoʻouka ʻia kekahi mau ʻano me ke kō i hoʻohui ʻia, hāʻawi paha ia i nā pono like ʻole.

Loaʻa iā ia ka nui o nā fiber a me nā meaola - ʻo ia hoʻi nā huaora B - a ua hoʻopili ʻia i nā pono olakino, e like me ka pohō kaumaha, ka maikaʻi o ke kahe kō kō, a me ka maikaʻi o ka olakino a me ka digestive.

ʻO ka mea hou aku, maʻalahi ka hoʻopili ʻana i kāu papaʻai ma kahi o nā berena keʻokeʻo a me ka palaoa mau a hiki ke maʻalahi i ka home.