He mea momona ka palaoa?

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Ua nīnau pinepine au i kēia nīnau i kēia mau lā, ʻoi aku ka nui o ka poʻe i ʻike i kahi hoaaloha, hoa hana a i ʻole nā ​​​​mea kaulana i hoʻemi koke ʻia ma hope o ka hoʻokuke ʻana i ka palaoa. ʻO ka laina lalo: he paʻakikī, akā ʻo ka hoʻomaopopo ʻana i nā nuances hiki ke kōkua iā ʻoe e hoʻoholo inā he pono ka hoʻopau ʻana i ka palaoa, a no ke aha ʻoe e ʻike ai i ka hopena kaumaha. Eia nā mea ʻehā e ʻike:

ʻAʻole like ka ʻai ʻole palaoa me ka gluten-free

Ua pahū ka mea hope i ka kaulana, no ka mea ke piʻi nei ka maʻi Celiac a me ka intolerance gluten. ʻO Gluten kahi ʻano protein i loaʻa maoli i ka palaoa a me nā hua ʻē aʻe, e like me ka rai a me ka palaoa. I loko o ka poʻe i loaʻa i ka maʻi Celiac, ʻo ka liʻiliʻi o ka gluten e hoʻoulu i ka ʻōnaehana pale e hōʻino a luku paha i ka villi, nā hua liʻiliʻi a me nā manamana lima e laina ana i ka ʻōpū liʻiliʻi. Hoʻokomo ka villi olakino i nā meaola ma o ka paia o ka ʻōpū i loko o ke kahe o ke koko, no laila ke hōʻino ʻia lākou, hiki mai ka malnutrite mau, me nā ʻōuli e like me ka ʻeha o ka ʻōpū, ka momona, a me ka pohō kaumaha. I ka poʻe i ho'āʻo maikaʻi ʻole no ka maʻi Celiac akā ʻaʻole hiki i ka gluten intolerant i ka ʻai ʻana i kēia protein hiki ke hoʻoulu i nā hopena i makemake ʻole ʻia, e like me ka manaʻo like me ka maʻi maʻi, ka maʻi maʻi, ke kinoea, ka reflux acid, ka luhi a me ka pohō kaumaha.

Ke hoʻopau ka poʻe i loaʻa i ka maʻi Celiac a i ʻole intolerance gluten i ka gluten mai kā lākou papaʻai hiki i kekahi ke lilo i ka kaumaha a loaʻa kekahi i kekahi. ʻO ka pohō ke kaumaha ma muli o ka hoʻopau ʻana i nā kīʻaha i hoʻomaʻemaʻe ʻia, e like me nā ʻeke, pasta a me nā meaʻai i kālua ʻia, ʻoiai inā e hoʻololi ʻia lākou me nā mea kanu hou aʻe a me nā kīʻaha holoʻokoʻa gluten-free e like me ka quinoa a me ka laiki hihiu. Akā hiki ke loaʻa ke kaupaona ke hoʻouka ka poʻe i nā meaʻai momona kiʻekiʻe i hana ʻia e like me nā pahū, nā ʻāpana a me nā meaʻono i hana ʻia mai nā hua ʻole gluten. I nā huaʻōlelo ʻē aʻe, ʻaʻole ʻai ka papaʻai gluten-ʻole i ke kaupaona ʻana – ʻo ke kī nui a me ke kaulike o kāu papaʻai ke kī nui.

Ke ʻai nei ka hapa nui o ʻAmelika i nā ʻano momona o ka palaoa

Ma waho o ka gluten manaʻo kekahi poʻe e momona ana ka palaoa. Eia naʻe, ke hōʻike nei nā stats hou loa ma luna o 90% o ʻAmelika e hāʻule i ka palena liʻiliʻi i ʻōlelo ʻia ʻekolu mau ʻai palaoa piha i kēlā me kēia lā, a ua piʻi aʻe kā mākou ʻai ʻana i nā kīʻaha i hoʻomaʻemaʻe ʻia i nā makahiki he ʻekolu i hala. ʻO ia ke ʻano o ka hapa nui o nā ʻAmelika e ʻai ana i ka palaoa i hoʻomaʻemaʻe ʻia, ka mea i loaʻa i kahi hopena ʻokoʻa loa i loko o ke kino i hoʻohālikelike ʻia me ka 100% palaoa holoʻokoʻa (ʻaʻole hiki ke hoʻololi ʻia nā huaʻai organik).

ʻAʻole like ka palaoa a pau

ʻO ka palaoa holoʻokoʻa, e like me ka palaoa holoʻokoʻa, aia i loko o ka ʻōpala palaoa holoʻokoʻa, nona nā ʻāpana ʻokoʻa ʻekolu - ʻo ka bran (ka ʻili waho), ka germ (ka ʻaoʻao o loko e ulu aʻe i mea kanu hou), a me ka endosperm (ka lako meaʻai a ka germ) . ʻO nā hua i hoʻomaʻemaʻe ʻia, ma ka ʻaoʻao ʻē aʻe (e like me ka palaoa keʻokeʻo), ua hana ʻia, kahi e hemo ai ka bran a me ka germ. Hāʻawi kēia hana ʻana i ka palaoa i kahi ʻano ʻoi aku ka maikaʻi, a hoʻolōʻihi i ke ola o ka mālama ʻana, akā hoʻoneʻe pū ia i ka fiber, nā meaʻai he nui, a ʻoi aku ka paʻakikī.

ʻO ka ʻai ʻana i nā kīʻaha holoʻokoʻa, me ka palaoa holoʻokoʻa, ua hoʻopili ʻia i nā haʻahaʻa haʻahaʻa o ka maʻi puʻuwai, ka maʻi diabetes type 2, kekahi mau maʻi kanesa, a me ka momona. ʻO ia paha no ka hopena o ka bran a me ka germ i ka wikiwiki o ka digestion, no laila ma kahi o ka nui o ka carbohydrate e holo ana i loko o ke kahe o ke koko i ka manawa hoʻokahi, loaʻa i nā hunaola kahi lako steadier o ka wahie no kahi manawa lōʻihi. ʻOi aku ka maikaʻi o kēlā ʻano hoʻouna i hoʻopuka ʻia i ka manawa ke hoʻoponopono i ke kō a me nā kiʻekiʻe o ka insulin, a ʻo ia ka mea e puhi ʻia ke kāhāhā, ma mua o ke kaʻi ʻia ʻana i nā hunaola momona.

Hoʻopili pū ka fiber i loko o ka palaoa whole-grain i ka hopena o kou kino. Hoʻopiha ʻia ka fiber, no laila e ʻoi aku ka wikiwiki o kou māʻona a no laila e ʻai liʻiliʻi. Hoʻohui ʻia, ua hōʻike ʻia kahi noiʻi no kēlā me kēia gram o nā olonā a mākou e ʻai ai, hoʻopau mākou i kahi ʻehiku mau kalori. A ua ʻike ʻia kahi haʻawina i ka poʻe meaʻai meaʻai ma Brazil ma kahi o 6 mau mahina, ʻo kēlā me kēia gram hou o ka fiber i loaʻa i kahi hapaha paona o ke kaumaha.

Hōʻike kēia hoʻohālikelike i nā ʻokoʻa:

ʻO 1 kīʻaha i kuke ʻia, 100% whole-wheat organic pasta hāʻawi i 37 grams carb, 6 ma ke ʻano o ka fiber.

vs.

ʻO 1 kīʻaha kīʻaha palaoa hoʻomaʻemaʻe ʻia he 43 grams carb, 2.5 ma ke ʻano o ka fiber.

Nā kūlana kūpono

No laila, he aha kēia mau mea a pau inā ʻaʻole ʻoe makemake e ʻai i ka palaoa a i ʻole hiki ʻole iā ʻoe no ka mea o ka gluten ʻike maikaʻi ia, akā ʻaʻole momona maoli ka palaoa. Inā ʻoe e ʻai i ka palaoa a ʻaʻole paha, ʻo ke kī maoli i ke olakino maikaʻi loa a me ka hoʻokele paona ʻo ka hoʻomaʻemaʻe ʻana i nā kīʻaha i hoʻomaʻemaʻe ʻia a hoʻopaʻa ʻia me nā ʻāpana kūpono o 100% whole-grains.

He aha kāu i lohe ai e pili ana i ka palaoa, gluten a me ka pohō kaumaha? E ʻoluʻolu e kaʻana like i kou mau manaʻo a me kāu mau nīnau ma aneʻi a i ʻole tweet iā @cynthiasass a me @Shape_Magazine.

ʻO Cynthia Sass kahi meaʻai meaʻai i hoʻopaʻa ʻia me nā kekelē master ma ka ʻepekema meaʻai a me ke olakino lehulehu. ʻIke pinepine ʻia ma ka kīwī lahui, ʻo ia kahi SHAPE e hāʻawi nei i ka mea hoʻoponopono a me ke kūkā nūhou no ka New York Rangers a me Tampa Bay Rays. ʻO kāna mea kūʻai aku hou loa o New York Times ʻo S.A.S.S! Oe iho Slim: Lanakila kuko, Drop Pounds a me nā Lose Inches.

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