Loiloi Nutr Rice Wild Rice - Maikaʻi iā ʻoe?

Anter

• He aha ka laiki hihiu?
• Nā ʻoiaʻiʻo hānai laiki
• ʻOi aku i ka protein a me ka fiber
• Kumu o nā antioxidants ikaika
• Maikaʻi paha i kou puʻuwai
• Hiki e hoʻohaʻahaʻa i kāu makaʻu o ka maʻi diabetes type 2
• Nā hopena maikaʻi ʻole
• Pōʻino Ergot
• Nā metala kaumaha
• Pehea e ʻai ai i ka laiki ʻāhiu
• Nā Pono
• Kuhikuhi
• Ke laina lalo

ʻO ka laiki hihiu kahi palaoa holoʻokoʻa i ulu a kaulana i nā makahiki i hala iho nei.

He mea momona loa a manaʻoʻiʻo ʻia e hāʻawi i nā pono olakino lehulehu.

ʻOiai ua kaupalena ʻia ka noiʻi ʻana, ua hōʻike kekahi mau haʻawina i ka hoʻohiki maikaʻi loa.

Hōʻike kēia ʻatikala iā ʻoe i nā mea āpau āu e ʻike ai e pili ana i ka laiki ʻāhiu.

He aha ka laiki hihiu?

ʻOiai kona inoa, ʻaʻole ka laiki hihiu kahi laiki.

ʻOiai ʻo ia ka hua o kahi mauʻu wai e like me ka laiki, ʻaʻole pili pono iā ia.

Ulu kūlohelohe kēia i nā kahawai wai pāpaʻu a ma kahakai o nā kahawai a me nā loko.

ʻEhā mau ʻano laiki laiki ʻehā. He ʻōiwi kekahi o ʻAsia a ʻohiʻohi ʻia me he mea kanu lā. ʻO nā koena ʻekolu i ko ʻAmelika ʻĀkau - kikoʻī i ka ʻĀina Nui Lakes - a ʻohiʻohi ʻia e like me ka palaoa.

Ua kanu mua ʻia ka laiki hihiu a ʻohiʻohi ʻia e nā ʻōiwi ʻAmelika, ka poʻe i hoʻohana i ka palaoa i mea ʻai nui i nā makahiki he haneli. Kāhea wale ʻia ia he raiki no ka mea ke nānā a kuke e like me nā ʻano laiki ʻē aʻe.

Eia nō naʻe, loaʻa iā ia kahi stronger avor ikaika a me ke kumu kūʻai kiʻekiʻe.

ʻO ka laiki ʻāhiu kahi laha mauʻu e hua mai ana i nā hua ʻai e like me ka laiki. Mālama ʻia ka ʻono ikaika a me ke kumukūʻai ʻoi aku ka maikaʻi ma mua o ka laiki.

Nā ʻoiaʻiʻo hānai laiki

Hāʻawi kahi 3.5-auneke (100-gram) o ka raiki ʻāhiu i kuke ʻia ():

• Kalepona: 101
• Kāpena: 21 gram
• Kumuʻiʻo: 4 gram
• Puluniu: 2 gram
• ʻO ka Vitamin B6: 7% o ka Daily Value (DV)
• Folate: 6% o ka DV
• Makanekiuma: 8% o ka DV
• Phosphorous: 8% o ka DV
• Kiniki: 9% o ka DV
• Keleawe: 6% o ka DV
• Manganese: 14% o ka DV

Me 101 mau calorie, 3.5 auneke (100 mau) o ka laiki hihi i kuke ʻia e hāʻawi ai i kahi mau calori liʻiliʻi ma mua o ka lawelawe like ʻana o ka laiki ʻeleʻele a keʻokeʻo paha, e hāʻawi nei iā 112 a me 130 mau calori, (,,).

Loaʻa i ka laiki hihiu ka nui o ka hao, potassium, a me ka selenium.

ʻO ka calorie haʻahaʻa a me nā meaʻai momona kiʻekiʻe e hana i ka laiki hihiu i kahi meaʻai momona. He kumu waiwai nui ia o nā minelala a me kahi kumu protein kumu lāʻau hoʻokumu maikaʻi.

Hoʻohanohano ka laiki hihiu i nā huina o nā meaola he nui, e like me ka protein, manganese, phosphorus, magnesium, a me zinc.

ʻOi aku i ka protein a me ka fiber

Loaʻa i ka laiki ʻāhiu nā protein i ʻoi aku ka nui ma mua o ka laiki mau a me nā hua ʻē aʻe.

Hāʻawi kahi 3.5-auneke (100-gram) o ka laiki hihiu i ka 4 gram o ka protein, a ʻoi aku ka nui o ka manawa ma mua o ka laiki brown a keʻokeʻo maʻamau (,,).

ʻOiai ʻaʻole ia he kumu waiwai protein waiwai, manaʻo ʻia ka laiki ʻāhiu he protein piha, ʻo ia hoʻi aia i loko o ʻeiwa mau amino acid pono.

I kēia manawa, ua like ka ʻikepili o ka laiki hihiu me ka laiki palaunu, me kēlā me kēia mea e hāʻawi ana i ka 1.8 gram o ka fiber i 3.5-auneke (100-gram) e lawelawe nei. Ma ka ʻaoʻao ʻē aʻe, hāʻawi ka laiki keʻokeʻo i ka liʻiliʻi o ka fiber.

Loaʻa i ka laiki ʻāhiu nā protein i ʻoi aku ma mua o nā ʻano laiki akā like ka nui o ka fiber me ka laiki palaunu.

Kumu o nā antioxidants ikaika

He mea nui nā Antioxidant no ke olakino holoʻokoʻa.

Manaʻo lākou e pale aku i ka ʻelemakule a hoʻemi i kou makaʻi i kekahi mau maʻi, e like me ka maʻi ʻaʻai (4,).

Ua hōʻike ʻia ka laiki hihiu i ke kiʻekiʻe o nā antioxidants (6,).

I ka ʻoiaʻiʻo, i ke kālailai ʻana he 11 mau laʻana o ka laiki hihiu, ʻike ʻia he 30 mau manawa ka nui o ka hana antioxidant ma mua o ka laiki keʻokeʻo ().

ʻOi aku ka kiʻekiʻe o ka laiki ʻāhiu i nā antioxidants, a he mea kōkua paha ia e hōʻemi i kou makaʻi ʻana i kekahi mau maʻi.

Maikaʻi paha i kou puʻuwai

ʻOiai ka palena o ka noiʻi ʻana i ka laiki hihiu, ua nānā ʻia nā noiʻi he nui i nā hopena o nā hua holoʻokoʻa, e like me ka laiki ʻāhiu, i ke olakino puʻuwai.

ʻO ka mea maʻamau, pili ka lawe kiʻekiʻe ʻana o nā hua āpau me kahi hōʻemi o ka maʻi puʻuwai (,).

Ua hōʻike ʻia kahi loiloi o 45 mau noiʻi i ka poʻe i ʻai i ka nui o nā laha i loaʻa ka 16-21% haʻahaʻa o ka maʻi puʻuwai, hoʻohālikelike ʻia me ka poʻe i ʻai i ka liʻiliʻi ().

Ma kahi kikoʻī, ʻike ʻia kahi noiʻi e hoʻonui ana i kāu lawe ʻana i ka palaoa āpau e 25 gram i kēlā me kēia lā e hoʻoliʻiliʻi i kāu makaʻu o ka puʻuwai puʻuwai e 12-13% ().

Ua ʻike ʻia kahi noiʻi ʻē aʻe i ka ʻai ʻana ma ka liʻiliʻi he ʻeono mau lawelawe o nā hua āpau i kēlā me kēia pule i lohi ai ka hana ʻana o ka pā i loko o nā aʻa ().

ʻO ka mea hope loa, hōʻike kekahi mau noiʻi holoholona i ka ʻai ʻana i ka laiki ʻāhiu e hoʻoliʻiliʻi i ka LDL (ʻino) kolesterol a pale i ka paʻa ʻana o ka pā i nā aʻa, kahi e hoʻohaʻahaʻa ai i ka maʻi puʻuwai (,).

Ua hōʻike ʻia ka ʻai ʻana i ka laiki ʻāhiu e hoʻomaikaʻi ai i ke olakino puʻuwai i nā noiʻi holoholona. Pēlā nō, hōʻike kekahi mau noiʻi ʻē aʻe e pili ana ka ʻai ʻana i nā hua holoʻokoʻa e like me ka laiki hihiu i ka hoʻemi ʻia o ka maʻi puʻuwai.

Hiki e hoʻohaʻahaʻa i kāu makaʻu o ka maʻi diabetes type 2

ʻO nā papaʻai kiʻekiʻe i nā hua āpau e like me ka laiki ʻāhiu e hoʻoliʻiliʻi i kāu makaʻu o ka maʻi ʻaʻano 2 e 20-30% ().

Hāʻawi ʻia kēia i nā huaora, nā minelala, nā mea kanu mea kanu, a me nā fiber i nā hua āpau.

I loko o kahi loiloi o 16 mau noiʻi, ua pili nā kīʻaha āpau me ka hoʻemi ʻia o ka maʻi diabetes type 2, ʻoiai ʻo nā hua i hoʻomaʻemaʻe ʻia e like me ka laiki keʻokeʻo e pili ana i ka hoʻonui ʻia o ka pilikia ().

Hōʻike nā kānaka noiʻi i ka ʻai ʻana ma ka liʻiliʻi i ʻelua mau hana o nā kīʻaha āpau i kēlā me kēia lā e hōʻemi paha i kou makaʻi o kēia ʻano.

Hōʻike ka ʻikepili mai nā noi 6 ma 286,125 poʻe e pili ana ka ʻai ʻana i 2 mau kīʻaha āpau i kēlā me kēia lā me ka hōʻemi 21% o ka maʻi ʻaʻano diabetes 2 ().

ʻOiai ʻaʻole i hoʻāʻo ʻia i ka poʻe, ua hōʻike ʻia ka ʻai ʻana i ka laiki ʻāhiu e hoʻomaikaʻi ai i ke kaohi kō kō a hoʻēmi i ke kūpaʻa o ka insulin i nā ʻiole ().

ʻO ka papa kuhikuhi glycemic (GI) kahi ana o ka wikiwiki o ka ʻai ʻana i kāu kō kō. ʻO ka GI o ka laiki hihiu ʻo 57, kahi like me ka oats a me ka laiki palaunu (19).

Pili ka ʻai ʻana i nā kīʻaha āpau me ka hoʻemi ʻia o ka maʻi diabetes type 2. ʻO ka mea hou aʻe, hōʻike kekahi mau noiʻi holoholona i ka ʻai ʻana i ka laiki ʻāhiu e hoʻomaikaʻi ai i ke kaohi kō kō.

Nā hopena maikaʻi ʻole

Palekana ʻo ka laiki ʻāhiu no ka ʻai ʻana o kānaka.

Eia nō naʻe, hiki ke haumia iā ia me nā metala ergot a kaumaha paha.

Pōʻino Ergot

Hiki ke hoʻopili ʻia nā ʻano laiki ʻāhiu me kahi fungus i kapa ʻia ʻo ergot, a weliweli paha inā ʻai ʻia.

ʻO kekahi mau hopena ʻē aʻe o ka toxin ergot e komo pū me ka nausea, ka luaʻi, diarrhea, headache, dizziness, seizures, a me ka noʻonoʻo pono ʻole.

ʻO nā hua laha i loaʻa mau i nā poni a purplish paha a i ʻole ulu ulu i ʻike maka ʻia e ka maka o ke kanaka.

Eia kekahi, ʻo nā loina o ka palaoa a me nā hana mahiʻai i ka hapanui o nā ʻāina e kōkua i ka pale ʻana i ka haumia.

Nā metala kaumaha

Pēlā nō me ka laiki mau, loaʻa paha nā metala kaumaha i ka laiki hihiu.

I ka hala ʻana o ka manawa, hiki i nā metala kaumaha ke hōʻiliʻili i kou kino a hana i nā pilikia olakino.

Ua ʻike ʻia nā metala kaumaha, e like me kēpau, cadmium, a me arsenic i loko o 26 mau lama o ka laiki ʻāhiu i kūʻai ʻia ma United States (20,).

Hiki i kēia mau mea ke lilo i pilikia inā hoʻopau pinepine ʻia i ka nui akā ʻaʻole pono e hopohopo no ka poʻe e ʻai ana i ka papaʻai like ʻole.

Hiki i nā laiki hihiu ke komo i nā metala kaumaha a hiki ke hoʻopili ʻia me kahi fungus ʻino i kapa ʻia ʻo ergot. ʻAʻole paha hopohopo ka hoʻohaumia i ka poʻe e ʻai i ka papaʻai like ʻole.

Pehea e ʻai ai i ka laiki ʻāhiu

Loaʻa i kahi laiki hihiu kahi hua momona, ʻono honua a me ke ʻano chewy.

He pani maikaʻi loa ia no kaʻuala, pasta, a raiki paha. ʻAi wale kekahi poʻe iā ia, a ʻo kekahi e kāwili me ia me nā laiki ʻē aʻe.

ʻOkoʻa, hiki ke hoʻohui ʻia i ka laiki ʻāhiu i nā pā like ʻole, e like me nā salakeke, nā ʻopa, nā casserole, a me nā mea ʻono hoʻi.

Maʻalahi ka hana akā 45 mau minuke ka lōʻihi o ke kuke ʻana.

No laila, he manaʻo maikaʻi paha e hana i nā ʻōhua nui a hoʻopaʻa i nā koena no nā pāʻina ma hope.

Eia kahi meaʻai maʻalahi:

Nā Pono

• 1 kīʻaha (160 gram) o ka laiki ʻāhiu
• 3 mau kīʻaha (700 ml) o ka wai
• 1/2 ka paʻakai ka paʻakai

Kuhikuhi

• E holoi i ka laiki hihiu me ka wai anuanu.
• E waiho iā ia i loko o kahi kōpena a hoʻohui i ka wai a me ka paʻakai. E hoʻolapalapa iā ia ma kahi o ka wela.
• E hoʻemi i kahi simmer a uhi i ka pā.
• Uhi ʻia ʻo Simmer no 40-60 mau minuke a hiki i ke komo ʻana o ka wai. Hoʻomoʻa piha ka laiki hihiu ke hāmama a wili.
• E kānana i ka laiki a kāwili iā ia me kahi puna ma mua o ka lawelawe ʻana.

Loaʻa i kahi laiki hihiu kahi mea ʻono momona a me ke ʻano momona. Hiki ke ʻai wale a hoʻohui ʻia paha i nā kīʻaha he nui, e like me nā salakeke, nā ʻopa, nā casserole, a me nā meaʻai meaʻai.

Ke laina lalo

ʻO ka laiki ʻāhiu kahi ʻano lūlū ʻano ʻono a ʻono hoʻi.

ʻOi aku ka kiʻekiʻe o ka protein ma mua o ka raiki mau a loaʻa nā mea nui a me kahi nui o nā antioxidants nui.

ʻO ka mea hou aku, ʻo ka ʻai ʻana i ka laiki ʻāhiu e hoʻomaikaʻi ai i ke olakino puʻuwai a hoʻohaʻahaʻa i kou makaʻi o ka maʻi diabetes type 2.

Inā ʻaʻole ʻoe i hoʻāʻo i ka laiki hihiu i kēia manawa, a laila aia ʻoe i loko no kahi mālama.