Ua ʻike anei ʻoe i nā ʻano berena like ʻole ke hele ʻoe i ka hale kūʻai nui? Ma waena o nā ʻano like ʻole e like me ka berena keʻokeʻo, ka berena rai, a me ka berena palaoa piha, ua lohe paha ʻoe i ka 'berena Ezekiel'. He mea kaulana loa kēia inoa i waena o ka poʻe makemake i ka ʻai olakino, ma nā ʻāina ʻē a i kēia manawa ma Sri Lanka. No laila, he maikaʻi maoli anei kēia berena Ezekiel no ke olakino e like me ka ʻōlelo a ka poʻe he nui? E kamaʻilio kākou e pili ana i kēia me ka maʻalahi a me ka maopopo.
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He aha ka berena a ʻEkiseli?
I ka ʻōlelo maʻalahi, ʻo ka berena ʻEkiseli kahi ʻano berena i hana ʻia me ka hoʻohana ʻole ʻana i ka palaoa . Hana ʻia ka berena maʻamau ma ka wili ʻana i nā hua palaoa i palaoa. Akā i kēia hihia, lawe ʻia kekahi mau ʻano hua palaoa a me nā legume a ʻae ʻia e kupu . A laila, wili maikaʻi ʻia kēia mau hua i kupu ʻia, hana ʻia i palaoa, a hoʻomoʻa ʻia.
Ke kupu ʻia nā hua palaoa, piʻi aʻe ko lākou waiwai meaʻai. ʻO ia ke kumu e ʻōlelo ai kekahi poʻe noiʻi he mea maikaʻi paha nā hua palaoa i kupu ʻia no ka hōʻemi ʻana i ka pae o nā hemahema meaʻai ma ka honua.
He huahana palaoa piha ka berena ʻEkisela, ʻo ia hoʻi, ʻoi aku ka olakino ma mua o ka palaoa keʻokeʻo i hana ʻia. Ma waho aʻe o ka palaoa, aia pū kekahi mau palaoa ʻē aʻe i loko o kēia berena e like me ka bale, nā lentil, ka spelt, ka millet, a me nā soybeans.
He aha ka mea i loko o kēia berena?
ʻO ka hui nui e hana ana i ka berena ʻEkisela e hana i nā ʻano berena like ʻole, no laila e ʻokoʻa iki paha nā mea hoʻohui. Akā eia nā mea i loko o kā lākou berena ʻEkisela mua:
| Nā Mea Hoʻohui | Wehewehena |
|---|---|
| Nā hua i kupu ʻia | ʻO ka palaoa i kupu ʻia, ka bale, ka millet, ka spelled i hoʻoulu ʻia me ka organik |
| Nā hua legume i kupu ʻia | Nā lentil i kupu ʻia me nā mea kanu organik, nā soybeans |
| Nā mea hana ʻē aʻe | Wai kānana, bale malted organik, hū, gluten palaoa organik, paʻakai kai |
He meaʻai vegan anei ka berena ʻEkisela? ʻAe. ʻAʻohe ona huahana holoholona, e like me nā hua manu, nā huahana waiū, a me ka meli.
Ka waiwai o ka meaʻai a me nā pono olakino o ka berena ʻEkiseli
E nānā kākou i ka ʻike pono o kēia ʻāpana berena. Aia i loko o kahi ʻāpana berena Ezekiel maʻamau (34 grams):
- Kalori: 80
- Pūmua: 5 grams
- Momona: 0.5 grams
- Nā kalapona: 15 grams
- ʻO ka fiber: 3 grams
- Kōpaʻa: 0 grams
- Paʻakai: 75 milligrams
ʻO ka ʻoiaʻiʻo ʻaʻohe ona kō i hoʻohui ʻia he mea maikaʻi nui ia. He waiwai nui hoʻi ia i ka selenium a me ka manganese . He kumu maikaʻi nō hoʻi ia o ka niacin (vitamin B3) a me ka zinc .
He aha nā pōmaikaʻi o ka ʻai ʻana i kēia berena?
1. Maʻalahi ke ʻeli ʻia: Ke kupu mai ka palaoa, hoʻomaka ka mānoanoa i loko e wāwahi. ʻO kēia ka mea e maʻalahi ai ka ʻeli ʻana o kēia berena no ko mākou kino. He mea maikaʻi loa kēia no ka poʻe i loaʻa nā pilikia ʻeli i ko lākou wā ʻelemakule. Eia kekahi, piʻi ka nui o ka protein ma kahi o 10%.
2. Waiwai i nā Antioxidants: ʻO ke kaʻina hana kupu ʻana e maʻalahi ai ke komo ʻana o nā antioxidants i loko o nā palaoa, e like me nā polyphenols, e ko mākou kino. Ke kaua nei kēia mau antioxidants i nā radical manuahi e hōʻino ana i kā mākou mau cell. Kōkua kēia i ka hōʻemi ʻana i ka pilikia o nā maʻi e like me ke kanesa a me ka maʻi puʻuwai.
3. Hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ka cholesterol: Loaʻa i kēia ʻāpana berena he 3 grams o ka fiber. Hana ʻia kēia me nā fiber hiki ke hoʻoheheʻe ʻia a me nā fiber hiki ʻole ke hoʻoheheʻe ʻia. Hoʻoheheʻe ʻia ka fiber hiki ke hoʻoheheʻe ʻia i ka wai a hana i kahi gel, e kōkua ana i ka hoʻohaʻahaʻa ʻana i nā pae cholesterol maikaʻi ʻole . Kōkua ka fiber hiki ʻole ke hoʻoheheʻe ʻia i ka hoʻomaʻamaʻa ʻana i ka neʻe ʻana o ka ʻōpū.
4. Kūpono no ka poʻe me ka maʻi diabetes: ʻO ka palaoa holoʻokoʻa a me ka fiber i loko e pale aku i nā piʻi ʻana o ke kō koko. No laila , ʻoi aku ka maikaʻi o ka berena Ezekiel ma mua o ka berena keʻokeʻo no ka poʻe me ka maʻi diabetes.
5. Hiki ke kōkua i ka hōʻemi kaumaha: ʻO ka fiber a me ka protein i loko o kēia meaʻai e hoʻomāʻona iā ʻoe ma hope o ka ʻai ʻana i kahi liʻiliʻi. Hiki i kēia ke kōkua i ka hōʻemi ʻana i ka ʻai nui ʻana a kōkua i ka kaohi ʻana i ke kaumaha.
Nā pilikia a me nā hopohopo e pili ana i ka berena ʻEkiseli
ʻOiai he mea olakino loa kēia berena, ʻaʻole kūpono ia no nā kānaka a pau. A pono kākou e makaʻala i kekahi mau mea.
Gluten a me nā maʻi ʻaleka
ʻO ka mea nui loa: aia ka gluten i ka berena ʻEkisela.No ka mea, ua hana ʻia ia mai ka palaoa a me ka bale. No laila, ʻaʻole kūpono ia no ka poʻe me ka maʻi Celiac . Eia kekahi, hiki i ka poʻe me ka maʻi gluten ke loaʻa ka ʻoluʻolu ʻole.
Eia kekahi, hiki i kekahi o nā mea hoʻohui i loko o kēia berena ke maʻi i kekahi poʻe.
| Mea hoʻonāwaliwali | Nā hōʻailona hiki ke loaʻa |
|---|---|
| Palaoa | Pehu/maneʻe o ka waha a i ʻole ka ʻāʻī, ka hives, ka paʻakikī o ka hanu ʻana, ka luaʻi, ka ʻeha o ka ʻōpū. |
| Soy | ʻUlu ʻili, ʻeha ʻōpū, kahe, nausea, ʻū, ʻeha puʻu. |
| Sesame | Pōkole ka hanu, ka ʻū, ka ʻāʻī ʻeha, ka ʻōpū ʻeha, ka ʻili ʻāʻī, nā maka pehu. |
He kūlana weliweli loa: I kekahi manawa, hiki i kēlā mau maʻi allergies ke hana i kahi hopena koʻikoʻi a hoʻoweliweli i ke ola i kapa ʻia ʻo anaphylaxis . I kēia hihia, hāʻule koke ke koko, paʻakikī ka hanu ʻana, a hiki ke nalowale ka ʻike. Inā loaʻa kēlā mau hōʻailona, pono ʻoe e hele koke i ka Emergency Department (ETU) o ka haukapila kokoke loa.
Nā pilikia ʻē aʻe
- Ka nui o ka kalapona: ʻAʻole kēia he meaʻai haʻahaʻa-kalapona. Aia he 15 grams o nā kalapona i loko o kahi ʻāpana berena. No laila , ʻaʻole kūpono kēia no kekahi kanaka ma ka papaʻai e like me Keto. Pono ka poʻe me ka maʻi diabetes a me ka poʻe e hoʻāʻo nei e hoʻemi i ke kaumaha e ʻai i kēia ma nā nui i kaupalena ʻia.
- Ka palaho koke: ʻAʻohe mea hoʻomalu i loko o kēia berena. No laila, hiki ke ʻōhū koke ma mua o ka berena maʻamau. Inā hana ʻia ka ʻōhū, ʻaʻole ia he manaʻo maikaʻi e wehe wale i ka ʻāpana i ʻike ʻia a ʻai. No ka mea, ua komo mua paha ka ʻōhū i loko o ka berena.
- Nā pilikia ʻōpū:Inā ʻaʻole ʻoe maʻa i ka ʻai ʻana i ka meaʻai fiber kiʻekiʻe, ʻo ka ʻai ʻana i kēia berena i ka manawa hoʻokahi hiki ke hoʻoulu i ka pehu a me ka gastritis. No laila, ʻoi aku ka maikaʻi o ka hoʻohui mālie ʻana i kāu meaʻai.
Pehea ʻoe e mālama ai a ʻai ai i kēia berena?
ʻOiai ʻaʻohe ona mea hoʻomalu, hiki ke pala i loko o kekahi mau lā inā mālama ʻia ma ka mahana o ka lumi. ʻOi aku ka maikaʻi o ka mālama ʻana i loko o ka friji a i ʻole ka pahu hau . Hiki iā ʻoe ke lawe i kahi ʻāpana a kālua iā ia i kēlā me kēia manawa āu e makemake ai e ʻai.
Hiki iā ʻoe ke hoʻohana i kēia berena no kekahi mea, e like me ka berena maʻamau. Hiki iā ʻoe ke ʻai ia mea ma luna o nā sanwika, ka palaoa Palani, me ka sopa, a i ʻole e hana i nā mea e like me ka palaoa ʻavokado.
Inā loaʻa iā ʻoe kahi maʻi olakino, e like me ka maʻi diabetes, ka cholesterol kiʻekiʻe, a i ʻole nā maʻi ʻaʻai, he mea naʻauao ke kamaʻilio me kāu kauka ʻohana ma mua o ka hoʻohui ʻana i nā meaʻai hou i kāu papaʻai.
Leka Lawe-Home
- He berena momona loa ka berena ʻEkiʻela i hana ʻia mai nā palaoa piha a me nā legume i ʻōpuʻu ʻia, me ka ʻole o nā mea hoʻomalu a i ʻole ke kō i hoʻohui ʻia.
- Ma muli o ka waiwai i ka fiber a me ka protein, hiki iā ia ke kōkua i ka kaohi ʻana i ka maʻi diabetes a kōkua i ka pohō kaumaha.
- Loaʻa i kēia berena ka gluten, no laila ʻaʻole kūpono ia no ka poʻe me ka maʻi Celiac.
- ʻO ka poʻe me nā maʻi allergies i ka palaoa a me ka soy e pale i ka ʻai ʻana i kēia.
- He koho maikaʻi loa ka berena ʻEkisel no ka mea e ʻimi nei i kahi koho olakino ʻē aʻe no nā meaʻai i hana ʻia e like me ka berena keʻokeʻo. Eia naʻe, e like me nā mea āpau, ʻaʻole ia he manaʻo maikaʻi e ʻai nui.
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