ʻO ka ʻai ʻana i kaʻuala kaʻuala: olakino a ʻino paha?

Anter

• Uala maka vs. Uala Kuke
• Kūpono ʻaina Kūmau
• ʻOi aku i ka Vitamin C
• Hiki i nā Antinutrients ke kāohi i ka omo Nutrient
• Hiki i nā Pūʻulu Toxic
• Hiki iā ia ke hana i nā pilikia Digestive
• Ka Laina Lalo
• Pehea e ihi ai i kaʻuala

ʻO ka uala kuke kahi mea makemake nui ʻia i nā kīʻaha ʻaoʻao, nā salakeke, a me nā papa nui.

Eia nō naʻe, ʻaʻole kokoke ka ʻai maʻamau ʻana i ka uala maka, no ka mea, noʻonoʻo pinepine ʻia lākou he liʻiliʻi me ka paʻakikī e ʻeli.

ʻOiai e pili ana ka ʻai ʻana i ka uala maka i kekahi mau pono olakino, aia kekahi mau hopohopo e pili ana i ko lākou palekana a me ka waiwai o ka meaʻai.

Nānā kēia ʻatikala i nā pono a me nā pilikia e pili ana i nā uala maka, e hoʻoholo ana inā he olakino a ʻino paha lākou.

Uala maka vs. Uala Kuke

Loaʻa i ka uala maka kahi mea ʻawaʻawa a me ke ʻano starchy e hoʻopiʻi ʻole i nā mea he nui.

No kēia kumu, makemake ka hapanui o ka poʻe i ka hoʻomoʻa ʻana, kālua ʻana, ka ʻai ʻana a me ka hoʻomoʻa ʻana i kā lākou mau ʻuala ma mua o ka ʻai ʻana iā lākou.

ʻO kēia ke alakaʻi i kekahi mau ʻano ʻokoʻa i ka ʻono, ke ʻano a me ke kala.

Ke kuke ʻia kaʻuala maka, hana lākou i kahi hana i kapa ʻia ʻo ka hopena Maillard - kahi hopena kemika e kū ma waena o nā amino acid a me ka hōʻemi kō i mua o ka wela ().

ʻO kēia hopena ʻeleʻele ke kuleana no ka ʻokoʻa ʻokoʻa a me ke kala ʻano a me ka crispness o kaʻuala i kuke ʻia.

Eia kekahi, ua hōʻike ʻia ka noiʻi ʻana i ka hoʻomoʻa ʻana i kaʻuala i kekahi mau pūhui kuleana no ka ʻono kū hoʻokahi e ʻoi aku ai ka ʻono o kaʻuala kuke ma mua o nā mea maka ().

Loaʻa i ka uala maka kahi mea ʻawaʻawa a me ke ʻano starchy. Ke kuke ʻia kaʻuala, hele lākou i ka hopena Maillard a hana i nā mea hoʻohui e hoʻonui i kā lākou leʻa.

Kūpono ʻaina Kūmau

Hoʻouka ʻia nā uala maka me ka starch kūpale, kahi ʻano o ka starch i kō ʻole ʻia e kou kino a ʻānai paha. Ma kahi o, hoʻohana ʻia ia e hāʻawi i ka ikehu no kāu bacteria koʻohune maikaʻi ().

Hoʻohui ʻia ka starch kūpale i kāu papaʻai me ka huina o nā pono olakino hiki ke loaʻa.

ʻO ka ʻoiaʻiʻo, hōʻike nā noiʻi e hiki iā ia ke hoʻohaʻahaʻa i nā pae kō kō, hoʻomaikaʻi i ka noʻonoʻo o ka insulin a mālama iā ʻoe i ka piha e kōkua i ka hoʻonui i ka pohō kaumaha (,,).

Hoʻohuli pū ʻia ka starch resistant i butyrate, kahi waikawa momona momona paʻa liʻiliʻi i hiki ke hoʻomaikaʻi i ke olakino digestive.

Ua ʻike ʻia kahi noiʻi Tube-tube hiki i ka butyrate ke kāohi i ka mumū ma ke kolona a ālai i ka ulu ʻana o nā hunaola maʻi ʻaʻai kolona (,).

Hoʻohui, e like me hoʻokahi loiloi, hiki i ka mālama ʻana me ka butyrate ke kōkua i ka hoʻēmi ʻana i kekahi mau hōʻailona o ka huhū o ka bowel syndrome (IBS), e like me ka bloating a me ka ʻeha o ka ʻōpū ().

Kū kiʻekiʻe nā uala maka i ka starch kūpale, kahi i hoʻopili ʻia i ke kō kō maikaʻi, hoʻonui ʻia ka ʻike o ka insulin, hoʻonui i nā manaʻo piha a hoʻomaikaʻi i ke olakino digestive.

ʻOi aku i ka Vitamin C

ʻOi aku ka ʻono o ka kuke kuke ʻana, akā hiki ke lilo i kekahi o nā meaola pū kekahi.

ʻO ka Gram no ka gram, ʻo kaʻuala kaʻuala i loko o ka liʻiliʻi o nā calorie a me nā carbs akā ʻoi aku ka liʻiliʻi o ka protein ma mua o kaʻuala. Eia kekahi, hāʻawi lākou i ka liʻiliʻi o ka pāhare potassium a me ka huaora B6 (10, 11).

Eia nō naʻe, ʻoi aku ka kiʻekiʻe ma nā micronutrients kī ʻē aʻe - hoʻopaʻa ʻelua mau manawa i ka nui o ka wikamina C no ka gram e like me ka uala i hoʻomoʻa ʻia (10, 11).

ʻO ka Vitamin C kahi wikamina hiki ke hoʻoheheʻe ʻia i ka wai e hana ma ke ʻano he antioxidant a hana nui i nā mea āpau mai ka hana collagen a i ka hana immune ().

Ma muli o ka luku ʻana o nā mahana kiʻekiʻe i ka wikamina C, ʻo ka palapū ʻana i kaʻu mau ʻuala ma kahi o ka kuke he ala maʻalahi ia e hoʻonui i kāu lawe ʻana i kēia wikamina ola.

ʻOi aku ka haʻahaʻa o kaʻuala i nā kālī, protein, carbs a me kekahi mau micronutrients. Eia nō naʻe, loaʻa iā lākou i ʻelua mau manawa i ka nui o ka wikamina C e like me ka ʻuala i hoʻomoʻa ʻia, ka gram no ka gram.

Hiki i nā Antinutrients ke kāohi i ka omo Nutrient

Loaʻa i nāʻuala nā antinutrients e like me ka protein trypsin inhibitor a me nā lektins, i hiki ke hoʻopilikia i ka digestion o kou kino a me ka lawe ʻana i nā meaola (,).

Ua hōʻike ʻia ke kuke ʻana i ka ʻuala e hōʻemi i ka maʻi antinutrient e kōkua ai i ka hoʻōla ʻana i ka momona o ka momona a pale i nā hemahema.

ʻO kahi laʻana, ua nānā ʻia kahi hoʻokolohua paipu hoʻowalewale e hiki i ka kuke ʻana i ka ʻuala ke hoʻopau i kahi ʻano trypsin mea kāohi āpau a hoʻopau hapa ʻole i kahi (15).

I kēia manawa, ua hōʻike ʻia kahi loiloi hou e hōʻike ana i ka kuke ʻana i ka ʻuala i hoʻopau ʻia he 50-60% o nā mea haʻi ʻōlelo ().

No ka poʻe e ʻai ana i ka papaʻai kaulike a ʻano like ʻole, ʻaʻohe paha he pilikia nā antinutrients.

Eia nō naʻe, inā loaʻa iā ʻoe kahi papaʻai kapu a hoʻokumu i kāu papaʻai e pili ana i nā hua, nā legume a i ʻole nā ​​kūpeʻa, ʻo ke kuke ʻana i kaʻu ʻuala he koho maikaʻi paha e kōkua i ka hoʻonui ʻana i ka lawe ʻana o ka nutrient.

Aia i loko o kaʻuala nā antinutrients i hiki ke hoʻopōʻino i ka digestion a me ka omo ʻana. ʻO ka kuke ʻana i kaʻu ʻuala kahi papa hana kūpono e hōʻemi i ka ʻike antinutrient.

Hiki i nā Pūʻulu Toxic

Aia i loko o kaʻuala nā glycoalkaloids, kahi ʻano kemika i loaʻa i nā lālā o ka ʻohana nighthade i hiki ke ʻona inā hoʻopau ʻia i nā nui.

ʻO kaʻuala, ʻo ia mau kaʻuala ʻōmaʻomaʻo, loaʻa ʻelua mau ʻano glycoalkaloids: solanine a me chaconine.

Ke hōʻike ʻia kaʻuala i ka lā, hana lākou i ka chlorophyll, kahi ʻano o nā lau nahele e hoʻohuli i ka ʻōmaʻomaʻo.

ʻAʻole e hōʻike ʻia, hiki i ka mālamalama o ka lā ke hoʻonui i ka hana o glycoalkaloids, ʻo ia ke kumu e koi pinepine ʻia e kaupalena i ka ʻai ʻana o ka uala ʻōmaʻomaʻo e kōkua i ka hoʻohaʻahaʻa ʻana i kāu lawe ʻana i kēia mau kemikona hōʻino ().

Inā hoʻopau ʻia i nā koina kiʻekiʻe, hiki i nā ʻōuli o ka toxly glycoalkaloid ke komo pū me ka hiamoe, ʻili, hoʻonui i ka ʻike a me nā pilikia digestive ().

Wahi a kahi hoʻokolohua paipu hoʻowalewale, ka paila ʻana, ka hoʻomoʻa ʻana a me ka ʻuala microwaving i hiki ke hoʻoliʻiliʻi nui i ka nui o nā glycoalkaloids ().

ʻO ka ʻili ʻana i kaʻu ʻuala, ka hōʻalo ʻana i kaʻuala i lilo i ʻōmaʻomaʻo a me ka hōʻoia ʻana i ka mālama kūpono ʻana e hōʻalo ai i ka puka ʻana o ka lā ke hiki ke hōʻemi i kou hopena o nā hopena ʻaoʻao ().

Loaʻa i kaʻuala nā glycoalkaloids, i hana ʻia ma o ka puka ʻana o ka lā a hiki ke lilo i mea ʻawahia i ke olakino i nā nui. ʻO ke kuke ʻana, ka ʻili ʻana a me ka mālama pono ʻana i kaʻuala hiki ke kōkua i ka hōʻemi ʻana i ka ʻike glycoalkaloid.

Hiki iā ia ke hana i nā pilikia Digestive

ʻOiai pili ka starch kūpale me nā pono olakino like ʻole, nā nui - e like me nā mea i loaʻa i nā uala maka - hiki ke kōkua i nā pilikia digestive.

Hana ka starch resistant ma ke ʻano he prebiotic a hānai ʻia e nā bacteria maikaʻi i loko o kou ʻōpū, e alakaʻi ana i ka hana ʻana o ke kōkō i kāu kolona.

ʻO ka hōʻoluʻolu o ka ʻōpū, ke kinoea a me ka bloating kekahi o nā hopena ʻaoʻao e pili pinepine me ka ʻai ʻana o prebiotics a me starch kūpale ().

Hiki paha i nā uala maka ke mālama i nā mea haumia a me nā koʻohune mai ka lepo e luku pinepine ʻia e ke kuke ʻana, e hoʻonui ana i kou makaʻi i nā maʻi a me nā maʻi maʻi.

ʻO ke ala ʻoi loa e kāpae ai i nā hōʻailona maikaʻi ʻole e hoʻonui mālie i kāu lawe ʻana i loko o kekahi mau lā a i ʻole mau pule a hoʻi i hope inā hoʻomaka ʻoe e ʻike i nā hopena maikaʻi ʻole.

Hoʻohui hou, e nānā pono e holoi pono i kaʻuala e wehe i nā pathogens kūpono a noʻonoʻo i ka ʻili ʻana i kaʻu mau ʻuala ma mua o ka ʻai ʻana e kōkua i ka hōʻemi hou ʻana i ka makaʻu o ka haumia.

ʻO ka ʻai ʻana i nā starch kūpale mai nā meaʻai e like me nā uala maka e kumu ai i nā pilikia digestive e like me ka hōʻoluʻolu ʻole o ka ʻōpū, ke kinoea a me ka momona.

Ka Laina Lalo

ʻO ka uala maka ka mea e hoʻopilikia ai i nā pilikia a hiki ke loaʻa i nā antinutrients a me nā hui ʻinoʻino.

Eia naʻe, ʻoi aku ka kiʻekiʻe ma ka wikamina C a me ka starch kūpaʻa, kahi e hāʻawi ai i nā pono olakino ikaika.

I ka ʻoiaʻiʻo, hiki ke ʻoluʻolu ʻia nā ʻuala maka a moa hoʻi i ka hoʻohaʻahaʻa ma ke ʻano he ʻāpana o ka papaʻai olakino. E hoʻomaʻamaʻa wale i ka palekana meaʻai maʻamau a hāhai i nā ʻenehana hoʻomākaukau kūpono.

Nānā ʻole pehea e koho ai e leʻaleʻa i kaʻu ʻuala, e holoi pono iā lākou, mālama pono iā lākou a ʻai i nā hua a me nā mea kanu ʻē aʻe e kōkua i ka hoʻopuni ʻana i kāu papaʻai.

Pehea e ihi ai i kaʻuala