ʻO ka palaoa palaoa: meaʻai, nā pono a me nā mea hou aku

Anter

• He aha ka palaoa palaoa?
• Hōʻike Nutritional
• Paipai i ke ola Digestive
• Hiki ke kōkua i ka pale ʻana i kekahi mau maʻi ʻōkō
• Hiki ke hāpai i ke olakino puʻuwai
• Nā Downsides kūpono
• Nā Gluten
• Loaʻa nā Fructans
• ʻAikika Phytic
• Pehea e ʻai ai i ka palaoa palaoa
• Ka Laina Lalo

ʻO ka palaoa palaoa kekahi o nā papa ʻekolu o ka ʻoka palaoa.

Ua wehe ʻia i ka wā o ka wili, a noʻonoʻo paha kekahi poʻe ʻaʻole ia he mea i ʻoi aʻe.

Eia nō naʻe, waiwai nui ia i nā mea kanu a me nā minelala he nui a me kahi kumu o nā puluniu maikaʻi loa.

ʻO ka ʻoiaʻiʻo, hoʻomaikaʻi ʻia paha kou olakino a me ka hoʻohaʻahaʻa ʻana i kou makaʻi i kekahi mau maʻi maʻi.

Eia nā mea āpau āu e ʻike ai e pili ana i ka palaoa palaoa.

He aha ka palaoa palaoa?

Hoʻokumu ʻia kahi kernel palaoa i ʻekolu mau ʻāpana: ka bran, endosperm a me germ.

ʻO ka bran ka papa o waho paʻakikī o ka kernel palaoa, kahi i piha me nā huaora a me nā fiber.

I ka wā o ka wili ʻana, hemo ka bran mai ka hua palaoa a lilo i huahana hana.

He meaʻono a momona hoʻi ka palaoa palaoa. Hiki ke hoʻohana ʻia e hoʻohui i ke ʻano a me kahi ʻono piha i ka berena, muffins a me nā mea i hoʻomoʻa ʻia ʻē aʻe.

ʻO ka palaoa palaoa ka pūpū waho i pale o ka ʻoka palaoa i holehole ʻia i ka wā o ka wili ʻana.

Hōʻike Nutritional

ʻO ka palaoa palaoa ka piha piha i nā huaora he nui. Hāʻawi kahi hapalua kīʻaha (29-gram) i ka lawelawe ʻana (1):

• Kalepona: 63
• Momona: 1.3 gram
• ʻO ka momona momona: 0,2 gram
• Kumuʻiʻo: 4.5 gram
• Kālika 18.5 gram
• Puluniuʻai: 12.5 gram
• Thiamine: 0.15 mg
• Riboflavin: 0.15 mg
• Niacin: 4 mg
• ʻO ka Vitamin B6: 0.4 mg
• Pālima: 343
• Hao: 3.05 mg
• Makanekiuma: 177 mg
• Phosphorous: 294 mg

Loaʻa ka nui o ka zinc a me ka keleawe i ka palaoa palaoa. Hoʻohui ʻia, hāʻawi ia ma kahi o ka hapalua o ka waiwai o kēlā me kēia lā (DV) o selenium a ʻoi aku ma mua o ka DV o ka manganese.

ʻAʻole wale ka momona o ka palaoa bran, he calorie haʻahaʻa hoʻi ia. ʻO ka hapalua o ke kīʻaha (29 gram) he 63 wale nō calories, a he minuscule ia e noʻonoʻo ana i nā meaʻai a pau e ʻūlū ai.

ʻO ka mea hou aʻe, haʻahaʻa ia i ka momona o ka momona, momona momona a me ka cholesterol, a me kahi kumu maikaʻi o nā protein i hoʻokumu ʻia me nā mea kanu, e hāʻawi ana ma kahi o 5 mau mika o ka protein i ka hapalua kīʻaha (29 gram).

ʻO ka mea hiki ke ʻike ʻia, ʻo ke ʻano nui o ka bran palaoa kona ʻano ʻike. Hāʻawi ka hapalua kīʻaha (29 gram) o ka palaoa palaoa i 13 gram o ka fiber dietary, ʻo 99% ia o ka DV (1).

ʻO ka palaoa palaoa kahi kumu maikaʻi o nā huaora a me nā protein a haʻahaʻa loa i nā calories. He kumu maikaʻi loa ia o ka fiber dietary pū kekahi.

Paipai i ke ola Digestive

Hāʻawi ka palaoa palaoa i nā keu pono he nui no kou olakino digestive.

He kumu keleawe ia o ka fiber insoluble, e hoʻohui i ka nui i kāu pahu a hoʻonui i ka neʻe o ka pahu ma o kāu kolona ().

I nā huaʻōlelo ʻē aʻe, hiki i ka pulupulu insoluble i loko o ka palaoa palaoa ke kōkua i ka hōʻoluʻolu a pale paha i ka paʻa paʻa a mālama mau i kou neʻe ʻana o kou ʻōpū.

Hoʻohui ʻia, ua hōʻike ʻia nā noiʻi e hiki i ka palaoa palaoa ke hōʻemi i nā ʻōuli o ka digestive, e like me ka bloating a me ka hōʻoluʻolu ʻole, a ʻoi aku ka maikaʻi o ka hoʻonui ʻana i ka nui o ka fecal ma mua o nā ʻano ʻē aʻe o ka fiber insoluble e like me nā ʻoka a me kekahi mau huaʻai a me nā mea kanu (,).

He momona nō hoʻi ka palaoa palaoa i nā prebiotics, he mau fibre pono ʻole e hana ʻia ma ke ʻano he kumuʻai no kāu bacteria koʻohune maikaʻi, e hoʻonui ana i kā lākou helu, a laila, hoʻolaha i ke olakino ʻōpū ().

ʻO ka palaoa bran bolsters olakino olakino olakino ma o ka hāʻawi ʻana i kahi kumu maikaʻi o ke fiber insoluble, hiki ke kōkua i ke pale ʻana a mālama ʻana i ka paʻa. Hana pū kekahi ia ma ke ʻano he prebiotic, e paipai ana i ka ulu ʻana o nā bacteria bacteria maikaʻi.

Hiki ke kōkua i ka pale ʻana i kekahi mau maʻi ʻōkō

ʻO kekahi ke kōkua olakino o ka palaoa palaoa ka mea hiki ke pale aku i kekahi ʻano o nā maʻi ʻaʻai, ʻo kekahi o ia mau ʻano - ka maʻi ʻaʻai kolona - ʻo ia ke kolu o nā maʻi ʻaʻai e ʻike pinepine ʻia ma ka honua holoʻokoʻa.

Ua hoʻopili nā noiʻi he nui i nā kānaka āpau a me nāʻiole i ka lawe ʻana i ka palaoa wī i ka hoʻemi liʻiliʻi o ka maʻi ʻaʻai kolona (,,).

Eia kekahi, ʻike ʻia ka bran palaoa e hoʻohoka i ka ulu ʻana o ka tumora i nā kolona o ka poʻe i ka hoʻohālikelike mau ʻia me nā kumuwaiwai palaoa kiʻekiʻe-fiber, e like me ka oat bran ().

ʻO ka hopena o ka palaoa wīwī ma ka hopena o ka maʻi ʻaʻai kolone ma muli o ka hapa nui o ka nui o ka fiber, ʻoiai he nui nā noiʻi e pili ana i ka papaʻai fiber kiʻekiʻe me ka hoʻemi ʻia o ka maka o ka maʻi ʻaʻai kolona ().

Eia naʻe, ʻaʻole paha ka ʻikepili o ka palaoa palaoa ka mea hāʻawi i ka hōʻemi ʻana i kēia pilikia.

ʻO nā ʻāpana ʻē aʻe o ka palaoa palaoa - e like me nā antioxidant kūlohelohe e like me nā lignans fittochemical a me nā acid acid - hiki ke pāʻani pū kekahi (,,).

Ua hōʻike ʻia ka lawe ʻana i ka palaoa palaoa e hoʻonui nui i ka hana ʻana o nā momona momona momona (SCFA) maikaʻi i ka paipu hoʻowalewale a me nā holoholona ().

Hana ʻia nā SCFA e nā ʻōpū puʻuwai olakino olakino a me kahi kumu waiwai nui o ka meaʻai no nā hunaola kolone, e mālama ana iā lākou i ke olakino.

ʻOiai ʻaʻole maopopo iki ke ʻano o ka hana, hōʻike nā haʻawina lab e hōʻike ana i ka SCFA kōkua i ka pale ʻana i ka ulu ʻana o ka tumora a me ka wikiwiki i ka make ʻana o nā hunaola maʻi ʻaʻai i loko o ke kolona (,,).

Hiki i ka palaoa palaoa ke pāʻani i kahi hana pale e kūʻē i ka ulu ʻana o ka maʻi ʻaʻai umauma ma muli o kāna ʻike o ka acidic acid a me ka lignan ().

Ua kāohi kēia mau antioxidant i ka ulu ʻana o ka maʻi ʻaʻai umauma i ka test-Tube a me nā holoholona (,).

Hoʻohui ʻia, ʻo ka fiber i loaʻa i ka palaoa palaoa e kōkua pū paha i ka hōʻemi ʻana i ka maʻi ʻaʻai umauma.

Ua hōʻike ʻia nā noiʻi e hoʻonui paha ka fiber i ka nui o ka estrogen i excreted e kou kino ma o ka pāpā ʻana i ka lawe ʻia ʻana o ka estrogen i loko o nā ʻōpū, e hoʻemi ana i nā pae estrogen e holo nei (,,).

ʻO kēlā ʻano hoʻemi i ka estrogen e hele nei e pili ana i ka hoʻemi liʻiliʻi o ka maʻi ʻaʻai umauma (,).

ʻO ka palaoa palaoa ka mea kiʻekiʻe i ka fiber a loaʻa nā phytochemical lignan a me nā acid acid - nā mea āpau e pili ana i ka hoʻemi hoʻemi o ka maʻi kolone a me ka umauma umauma.

Hiki ke hāpai i ke olakino puʻuwai

Ua hoʻopili kekahi mau noiʻi nānā i nā papa hana kiʻekiʻe me ka hoʻoliʻiliʻi o ka maʻi puʻuwai (,,).

Ua hōʻike ʻia kahi noiʻi liʻiliʻi e pili ana i kēia manawa no ka hōʻemi nui ʻana o ka huina o ka cholesterol ma hope o ka ʻai ʻana i ka palaoa palaoa palaoa i kēlā me kēia lā no ʻekolu pule. Hoʻohui ʻia, ʻaʻohe hōʻemi o ka "maikaʻi" HDL cholesterol i loaʻa ().

Hōʻike ka noiʻi e pili ana i nā papaʻai kiʻekiʻe i ka fiber dietary e hoʻoliʻiliʻi iki i nā triglycerides koko ().

ʻO Triglycerides kekahi ʻano momona i loaʻa i loko o kou koko e pili pū ana me ka nui o ka makaʻu o ka maʻi puʻuwai inā kiʻekiʻe.

No laila, ʻo ka hoʻohui ʻana i ka palaoa palaoa i kāu papaʻai i kēlā me kēia lā hiki ke hoʻonui i kāu lawe ʻana i ka fiber āpau e kōkua ai i ka pale ʻana i ka maʻi puʻuwai.

Ma ke ʻano he kumu maikaʻi o ka fiber, hiki i ka bran palaoa ke kōkua i ka hoʻohaʻahaʻa ʻana i nā kolukala a me nā triglycerides, i hoʻemi ai i kou makaʻi i nā maʻi puʻuwai.

Nā Downsides kūpono

ʻOiai he meaʻai momona ka momona o ka palaoa me ka nui o nā pono olakino hiki, aia paha kekahi mau mea maikaʻi ʻole.

Nā Gluten

ʻO Gluten kahi ʻohana o nā protein i loaʻa i loko o kekahi mau hua, me ka palaoa ().

Hiki i ka hapanui o ka poʻe ke ʻai i ka gluten me ka loaʻa ʻole o nā hopena maikaʻi ʻole. Eia nō naʻe, pilikia paha kekahi poʻe i ka ʻae ʻana i kēia ʻano protein.

ʻO ka maʻi Celiac kahi maʻi autoimmune kahi i kuhi hewa ai ke kino i ka gluten ma ke ʻano he hoʻoweliweli haole i ke kino, e hana ana i nā ʻōpū digestive e like me ka ʻeha o ka ʻōpū a me ka diarrhea.

Hiki i kaʻai gluten ke hoʻopōʻino i ka uhi o ka ʻōpū a me ka ʻōpū liʻiliʻi i nā mea maʻi celiac ().

Hoʻopilikia kekahi poʻe i ka noʻonoʻo ʻole celiac gluten, kahi a lākou e hōʻoia ʻole ai no ka maʻi celiac akā ʻike mau lākou i ka maʻi digestive ma hope o ka ʻai ʻana i ka gluten (,).

No laila, ʻo ka poʻe me ka maʻi celiac a me ka ʻike gluten e makaʻala i nā hua i loaʻa ka gluten, me ka palaoa palaoa.

Loaʻa nā Fructans

ʻO Fructans kahi ʻano o ka oligosaccharide, kahi pākōpika i hana ʻia i ke kaulahao o nā mole fructose me kahi mole glucose i ka hopena.

He mea hiki ʻole ka hoʻohenehene ʻia ʻana o kēia kaulahao a me ka hū i loko o kou kolone.

Hiki i kēia kaʻina fermentation ke hana i ke kinoea a me nā ʻaoʻao ʻē aʻe digestive maikaʻi ʻole e like me ke kāʻei, ʻeha o ka ʻōpū a i ʻole ka diarrhea, keu hoʻi i ka poʻe me ka maʻi huhū huhū (IBS) (35).

Minamina, ʻo kekahi mau hua palaoa, e like me ka palaoa, kiʻekiʻe i nā fructans.

Inā ʻeha ʻoe mai IBS a i ʻole i ʻike ʻole i ka hoʻomanawanui fructan, pono ʻoe e hōʻalo i ka palaoa palaoa.

ʻAikika Phytic

ʻO ka waikawa phytic kahi mea momona i loaʻa i nā ʻano mea kanu āpau, me nā huahana huina piha. Kūleʻa nui ia i ka palaoa palaoa (,,).

Hiki i ka Phytic acid ke keʻakeʻa i ka lawe ʻana o kekahi mau minelala e like me zinc, magnesium, calcium a me iron ().

No laila, hoʻoliʻiliʻi paha ka lawe ʻana o kēia mau minelala inā hoʻopau ʻia me kahi meaʻai kiʻekiʻe i ka waikawa phytic e like me ka bran palaoa.

ʻO kēia ke kumu i kapa ʻia ai ka waikawa phytic ma ke ʻano he antinutrient.

No ka hapanui o ka poʻe e ʻai i ka papaʻai kaulike, ʻaʻole hoʻoweliweli nui ka waika acid.

Eia nō naʻe, inā ʻai ʻoe i nā meaʻai-acidtic-acid kiʻekiʻe me ka hapa nui o nā meaʻai, hiki iā ʻoe ke hoʻomohala i kahi hemahema i kēia mau meaola pono i ka manawa.

Inā loaʻa iā ʻoe ka hoʻomanawanui ʻole i ka gluten a i ʻole nā ​​fructans, ʻoi aku ka maikaʻi e hōʻole i ka bran palaoa, ʻoiai ʻelua mau mea. He kiʻekiʻe hoʻi ka palaoa palaoa i ka waikawa phytic, kahi e hoʻopōʻino ai i ka lawe ʻana o kekahi mau meaola.

Pehea e ʻai ai i ka palaoa palaoa

Nui nā ala e hoʻohui ai i ka palaoa palaoa i kāu papaʻai.

Ke hiki mai i nā mea i hoʻomoʻa ʻia, hiki ke hoʻohui ʻia kēia huahana laulā a hoʻololi paha i kekahi o ka palaoa e hoʻonui ai i ka ʻono, ke ʻano a me ka meaʻai.

Hiki iā ʻoe ke kāpīpī i ka palaoa palaoa ma nā mea leʻaleʻa, yogurt a me nā cereala wela.

ʻO ka hoʻohui ʻana i ka nui o ka palaoa palaoa i kāu papaʻai hikiwawe ke hoʻonāukiuki i ka digestive ma muli o ke kiʻekiʻe o ka fiber. No laila, ʻoi aku ka maikaʻi o ka hoʻomaka ʻana me ka lohi, hoʻonui i kāu lawe ʻana me ka lohi a ʻae i kou kino e hoʻoponopono.

Eia kekahi, e noʻonoʻo pono e inu i ka nui o nā wai ke hoʻokiʻekiʻe ʻoe i kāu lawe ʻana i mea e ʻeli pono ai i ka fiber.

Hiki ke kāwili ʻia ka bran palaoa i loko o nā mea i hoʻomoʻa ʻia a i ʻole kāpīpī ʻia i nā mea leʻaleʻa, nā yogurts a me nā palaʻai. Ke hoʻohui nei i ka palaoa palaoa i kāu papaʻai, e hana mālie a e inu pono i nā wai.

Ka Laina Lalo

ʻO ka palaoa palaoa ka mea momona a kahi kumu maikaʻi o ka fiber.

Hiki ke pōmaikaʻi i ke olakino a me ka olakino puʻuwai a hiki ke hōʻemi i ka maʻi umauma a me ka maʻi ʻaʻai kolona.

Eia nō naʻe, kūpono ʻole ia no ka poʻe me ka gluten a i ʻole ka fructan intolerances, a hiki i kāna ʻano acid acid ke kāohi i ka lawe ʻana o kekahi mau minelala.

No ka hapanui o kēlā me kēia, hāʻawi ka bran palaoa i kahi kōkua palekana, maʻalahi a me ka momona i nā mea i hoʻomoʻa ʻia, nā mea leʻaleʻa a me nā yogurts.