Nui ka poʻe i kēia mau lā e noʻonoʻo iki ana i ka ʻai ʻana i ka palaoa. Wahi a kekahi, ʻo ka palaoa ke kumu o nā maʻi allergies, a ʻo kekahi e ʻōlelo ana he kumu ia o nā maʻi e like me Celiac. I ka manawa like, ua lohe pū mākou he nui nā pono o ka palaoa. No laila he aha ka moʻolelo maoli? He maikaʻi anei ka palaoa no ko kākou kino? He mea ʻino anei? E kamaʻilio kākou e pili ana i kēia me ka maopopo a me ka maʻalahi.
He aha kēia palaoa?
I ka ʻōlelo maʻalahi, he ʻano palaoa ka palaoa. ʻElua ʻano nui o ka palaoa ma ka honua. ʻO kekahi ka palaoa a mākou e hoʻohana mau ai e hana i ka berena. ʻO kekahi ka ʻano i kapa ʻia ʻo 'Durum', kahi i hoʻohana ʻia e hana i nā mea e like me ka pasta a me nā noodles.
ʻO ka palaoa huita kekahi mea nui i nā meaʻai a mākou e ʻai ai. E noʻonoʻo wale i ka nui o nā mea a mākou e hana ai me ka palaoa huita, e like me ka berena, ka pasta, nā noodles, nā keke, nā biscuits, a me nā rotis.
ʻO wai ka mea hiki ke maʻi alerika i ka palaoa?
I ke kamaʻilio ʻana e pili ana i ka palaoa, hoʻokahi huaʻōlelo a ka hapa nui e hoʻohana ai ʻo ia ka gluten . ʻO Gluten kahi ʻano protein i loaʻa i ka palaoa. He paʻakikī i kekahi poʻe ke hoʻoheheʻe i kēia protein gluten, hiki ke hana i nā hopena ʻaoʻao. Akā ʻo ka mea nui e hoʻomanaʻo ai, ʻo ka hapa nui o ka poʻe ma ka honua e hiki ke ʻai i nā meaʻai i loaʻa ka gluten me ka ʻole o nā pilikia.
Aia kekahi mau kūlana nui kahi e hiki ai i ka palaoa ke hana i nā pilikia:
1. Maʻi Celiac: He maʻi autoimmune kēia. ʻO ke ʻano kēia, ke ʻai ke kanaka me kēia maʻi i ka gluten, hoʻomaka kā lākou ʻōnaehana pale ponoʻī e hoʻouka i ko lākou ʻōpū liʻiliʻi. I ka hala ʻana o ka manawa, hōʻino kēia i nā paia o ka ʻōpū liʻiliʻi a hōʻemi i ka hiki o ke kino ke omo i nā meaola mai ka meaʻai.
2. ʻAleka palaoa: He ʻaleleka maʻamau kēia. E like me kekahi poʻe e maʻi ai i ka pīnati a i ʻole ka ʻōpae. ʻOi aku ka maʻamau o kēia i nā keiki ʻōpio ma mua o nā pākeke.
3. ʻAʻohe ʻano celiac gluten: He mea hou kēia. Ke hoʻopiʻi nei kekahi poʻe i nā hōʻailona e like me ke poʻo ʻeha, ka luhi, a me nā ʻehaʻeha o nā ʻiʻo ma hope o ka ʻai ʻana i ka palaoa. Eia nō naʻe, i ka wā e hoʻāʻo ʻia ai, ʻaʻohe o lākou maʻi celiac a i ʻole kahi maʻi allergy palaoa.
Inā loaʻa iā ʻoe ka ʻeha o ka ʻōpū, nā ʻulaʻula ʻili, a i ʻole nā hōʻailona ʻē aʻe ma hope o ka ʻai ʻana i ka palaoa, mai hoʻōki wale i ka ʻai ʻana i ka palaoa ma ka manaʻo wale nō. ʻO ka mea maikaʻi loa e hana ai, ʻo ia ke ʻike i kāu kauka ʻohana e ʻike i ke kumu pololei.
No ke aha e ʻōlelo ai nā kānaka a pau he maikaʻi nā 'grains whole'?
Ua lohe paha ʻoe i ka huaʻōlelo "whole grains." Ua ʻike paha ʻoe i ka berena palaoa piha ma ka ʻaoʻao o ka berena keʻokeʻo ma ka hale kūʻai nui. No ke aha i ʻono ai kēia mau palaoa piha?
E noʻonoʻo i kahi hua palaoa. ʻEkolu ona ʻāpana nui:
- Bran: ʻO kēia ka papa pale waho o ka kernel. Loaʻa iā ia ka nui o ka fiber, nā huaora B, nā antioxidants, a me nā minelala.
- Germ: ʻO kēia ke kikowaena o ka hua. Loaʻa iā ia nā meaʻai e pono ai no ka ulu ʻana i kahi mea kanu hou. Piha pū kekahi i nā huaora, nā minelala, a me ka protein.
- Endosperm: ʻO kēia ka ʻāpana starchy nui loa ma waenakonu o ka hua.
Hana ʻia ka palaoa keʻokeʻo a mākou e kūʻai ai ma ka hale kūʻai ma ka wehe ʻana i nā ʻāpana waiwai nui ʻelua o ka palaoa, ʻo ia ka bran a me ka germ . ʻO ka mea i koe ʻo ka ʻāpana waena, ʻo ia wale nō ka starch. ʻO ia hoʻi, ua hoʻonele ʻia ka nui o nā meaola waiwai.
Akā, hana ʻia ka palaoa palaoa holoʻokoʻa ma ka wili ʻana i kēia mau ʻāpana ʻekolu. ʻO ia ke kumu he mea momona loa ia.
He aha nā pono olakino o ka palaoa holoʻokoʻa?
ʻAʻole wale ka palaoa holoʻokoʻa he kalapona. He hui pū ʻana ia o nā meaola he nui e pono ai no ko kākou kino. E nānā kākou i kēlā mau pono.
| ʻĀpana meaʻai / pono | Nā pōmaikaʻi i ke kino |
|---|---|
| Nā kalapona | ʻO kēia ke kumu nui o ka ikehu no ke kino. Hāʻawi mai nā kalapona iā mākou i ka ikehu e holo ai, lele ai, hana ai, a noʻonoʻo ai hoʻi. |
| ʻO ke olonā | He mea maikaʻi loa kēia. Hoʻomalu ia i nā pae kō koko, hoʻohaʻahaʻa i ka cholesterol, pale i ka paʻa ʻana o ka ʻōpū, kōkua i ka kaohi ʻana i ke kaumaha ma ka hoʻomāʻona ʻana iā ʻoe. Kōkua nō hoʻi ia i ka hoʻēmi ʻana i ka pilikia o ka maʻi ʻaʻai colon. |
| Pūmua | Pono kēlā me kēia ʻāpana o ko kākou kino i ka protein. Pono ka protein e kūkulu i nā mea āpau mai nā ʻiʻo a i ka ʻili a i ka lauoho. |
| Nā minelala | Aia i loko o ka palaoa holoʻokoʻa he nui nā minelala, e like me ka hao, ka magnesium, ka zinc, a me ka selenium. He mea nui kēia mau mea no nā iwi ikaika, ka hana enzyme, a me ka mālama ʻana i ke kaulike i loko o ke kino. |
| Nā mea pale ʻona | Pale kēia i ka hōʻino ʻana i nā ʻāpana o ke kino. ʻOi aku ka maikaʻi o nā antioxidants lutein a me zeaxanthin i loaʻa i loko o ka germ palaoa no ke olakino o ka maka. Kōkua lākou i ka pale ʻana i nā cataracts a me ka nalowale o ka ʻike e pili ana i ka makahiki. |
No laila he aha kaʻu e hana ai?
Ma keʻano holoʻokoʻa, inā ʻaʻohe ou pilikia olakino e pili ana i ka palaoa, he mea maikaʻi loa ka palaoa e hoʻohui i kāu papaʻai. Akā pono ʻoe e koho naʻauao.
- E koho i ka berena palaoa ʻeleʻele ma kahi o ka berena keʻokeʻo.
- E hana i nā mea e like me ka roti a me ka pitta ma ka home me ka hoʻohana ʻana i nā mea e like me ka palaoa atta a me ka palaoa bran.
- I ke kūʻai ʻana i kahi mea ma ka hale kūʻai, e nānā i ka lepili e ʻōlelo ana "100% Whole Wheat" a i ʻole "whole wheat."
- Aia kekahi mau mea e like me ka pasta palaoa piha a me nā noodles ma ka mākeke i kēia manawa.
ʻO ka mea nui loa, ʻo ia ka mālama ʻana i kahi papaʻai kaulike. ʻAʻole wale ka palaoa e hoʻokomo i nā ʻano palaoa like ʻole, nā mea kanu, nā huaʻai, a me nā kumu maikaʻi o ka protein i kāu papaʻai.
Leka Lawe-Home
- Hiki i ka hapa nui o ka poʻe ke ʻai i nā meaʻai i loaʻa ka palaoa a me ka gluten me ka pilikia ʻole.
- No ka loaʻa ʻana o ka meaʻai maikaʻi loa mai ka palaoa, e koho mau i nā meaʻai i hana ʻia me ka palaoa piha ma kahi o nā mea i hana ʻia me ka palaoa keʻokeʻo.
- Hāʻawi ka palaoa holoʻokoʻa iā ʻoe i ka ikehu, ka fiber, nā wikamina, a me nā minelala, hiki ke kōkua i ka kaohi kaumaha, hoʻemi i ka pilikia o ka maʻi puʻuwai, a kākoʻo i ke olakino ʻōnaehana hoʻoheheʻe.
- Inā loaʻa iā ʻoe kekahi ʻano ʻoluʻolu ʻole i ka wā e ʻai ana i ka palaoa, he mea nui loa ia e nīnau i kāu kauka no ka ʻōlelo aʻo kūpono a me ka hoʻāʻo ʻana , ma mua o ka hoʻololi ʻana i kāu ʻai ma muli o ke kuhi wale ʻana.
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