ʻO kā mākou meaʻai nui ka laiki! He aha nā pono olakino maoli o ka ʻai ʻana i ka laiki? (Nā Pono Ola o ka Laiki)

ʻO ka nīnau ʻana i kekahi ma ko kākou ʻāina, "Pehea ʻoe?" ua like ia me ka nīnau ʻana, "Ua ʻai anei ʻoe i ka laiki?" He mea nui ka laiki i ko kākou ola a me ko kākou moʻomeheu. Ma kahi o ka hapalua o ka heluna kanaka o ka honua e loaʻa ana he 50% o ko lākou ikehu i kēlā me kēia lā mai ka laiki. No laila, ʻaʻole anei he mea nui loa ka ʻike pono ʻana i ka laiki a kākou e ʻai ai i kēlā me kēia lā, a me kona mau pono a me nā hemahema? E kamaʻilio kākou e pili ana i kēlā i kēia lā.

Laiki keʻokeʻo? Laiki ʻōpala? He aha ka ʻokoʻa?

Manaʻo ka poʻe he nui he ʻelua ʻano like ʻole ka laiki keʻokeʻo a me ka laiki ʻeleʻele (laiki ʻulaʻula). Akā ʻo ka ʻoiaʻiʻo, ua hele mai lāua ʻelua mai ka hua laiki hoʻokahi. Aia ka ʻokoʻa ma ke ʻano o ka hana ʻana (wili ʻia ʻana) o ka hua laiki.

I ka ʻōlelo maʻalahi, ʻo ka papa waho o ka hua laiki he papa ʻeleʻele ʻeleʻele i waiwai i nā meaolaola. Kāhea mākou i kēia ʻo "papa bran." ʻAʻole wehe ʻia kēia papa bran mai ka laiki bran a i ʻole ka laiki ʻulaʻula.

Eia nō naʻe, i ka wā e hana ʻia ai ka laiki keʻokeʻo, wili loa ʻia kēia ʻāpana palaoa waiwai nui a laila wili ʻia e wehe. ʻO ia ke kumu e ʻālohilohi ai ka laiki keʻokeʻo.

ʻO ka mea nui loa, ʻo ka hapa nui o nā huaora, nā minelala, a me ka fiber i loko o nā hua laiki e loaʻa ana ma ka ʻāpana bran i lawe ʻia. ʻO ke ʻano kēia , ma ke ʻano o ka meaʻai, ʻoi aku ka maikaʻi o ka laiki bran ma mua o ka laiki keʻokeʻo.

Eia nō naʻe, no ka mea, aia ka bran i loko, ʻoi aku ka lōʻihi o ka kuke ʻana o ka laiki bran ma mua o ka laiki keʻokeʻo. No laila, no ka loaʻa ʻana o ka nui o ka meaʻai, ʻoi aku ka maikaʻi o ka hoʻohui ʻana i ka laiki bran i kāu meaʻai.

Nā pono olakino nui o ka ʻai ʻana i ka laiki bran

E nānā kākou i kekahi o nā pono olakino o ka hoʻohui ʻana i ka laiki ʻeleʻele i kāu papaʻai.

Kōkua i ka kaohi ʻana i ka maʻi diabetes

Hiki i ka laiki ʻeleʻele ke kōkua i ka poʻe me ka maʻi diabetes e kāohi i ko lākou pae kō koko. E hoʻomaopopo kākou i kēia me kahi waiwai i kapa ʻia ʻo ka Glycemic Index . I ka ʻōlelo maʻalahi, ana ia i ka wikiwiki o ka piʻi ʻana o kou pae kō koko ma hope o ka ʻai ʻana i kahi meaʻai.

• He kiʻekiʻe ka glycemic index o ka laiki keʻokeʻo he 64.
• ʻO kēia waiwai no ka laiki bran ma kahi o 55, he waiwai haʻahaʻa ia.

ʻO ke ʻano kēia, ke ʻai ʻoe i ka laiki keʻokeʻo, piʻi koke kou pae kō koko. Akā ke ʻai ʻoe i ka laiki ʻeleʻele, piʻi mālie kou pae kō koko. He mea nui loa kēia no ka poʻe maʻi diabetes. Ua ʻike ʻia kekahi mau noiʻi e hoʻonui ka ʻai ʻana i ka laiki keʻokeʻo nui i ka pilikia o ka loaʻa ʻana o ka maʻi diabetes.

Maikaʻi no ke olakino o ka puʻuwai

ʻOi aku ka nui o ka fiber i nā palaoa piha, e like me ka laiki ʻeleʻele, ma mua o nā meaʻai i hana ʻia. Kōkua kēia fiber i ka hoʻohaʻahaʻa ʻana i nā pae o ka cholesterol maikaʻi ʻole i loko o kou koko, hiki ke hōʻemi i kou pilikia o ka maʻi puʻuwai a me ka hahau ʻana.

Eia kekahi, ʻoiai ʻo ka ʻai ʻana i nā meaʻai momona i ka fiber e hoʻomāʻona ai ʻoe, ʻoi aku ka maʻalahi o ka mālama ʻana i ke kaumaha olakino. Eia kekahi, ʻo nā huaora a me nā minelala i loko o ka laiki bran e kōkua i ka lawe ʻana i ka oxygen i ke koko a me nā kaʻina hana koʻikoʻi ʻē aʻe i loko o ke kino.

Hiki ke hōʻemi i ka pilikia o ka maʻi kanesa

ʻEkolu ʻano phenolics i loko o ka laiki ʻeleʻele. He mau antioxidants ikaika kēia i loaʻa maoli i nā mea kanu. Mālama nā antioxidants i kā mākou mau cell mai nā radical free, ka mea e hōʻino ai i nā cell. Ma ka pale ʻana i nā cell ma kēia ʻano, hiki iā mākou ke hōʻemi i ka pilikia o ka maʻi kanesa. Loaʻa kēia mau phenolics waiwai nui i ka ʻāpana bran o ka hua laiki. No laila, ke wehe ʻia ka bran i ka wā e hana ai i ka laiki keʻokeʻo, wehe ʻia ka hapa nui o kēia mau antioxidants.

Ola kino o ka ʻōnaehana hoʻoheheʻe

ʻO ka fiber hiki ʻole ke hoʻoheheʻe ʻia i loko o ka laiki ʻeleʻele e pale aku i ka paʻa ʻana o ka ʻōpū a hoʻoponopono i ka neʻe ʻana o ka ʻōpū. Kōkua nō hoʻi ia i ka pale ʻana i nā maʻi e like me nā hemorrhoids .

ʻO kekahi mea nui, ʻo ka laiki he meaʻai gluten-free . ʻAʻole hiki i ka poʻe me ka maʻi celiac ke hoʻoheheʻe i kekahi mau hua. No lākou, he meaʻai maikaʻi ka laiki hiki iā lākou ke ʻai me ka pilikia ʻole a loaʻa ka meaʻai e pono ai.

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E nānā kākou i ka ʻike pono o ka laiki.

Aia i loko o ka laiki ʻeleʻele kekahi mau wikamina a me nā minelala he mea nui loa ia no ko kākou kino. E nānā pū kākou pehea e hoʻohālikelike ʻia ai nā waiwai meaʻai me ka laiki keʻokeʻo.

ʻElua mau mea e hoʻomanaʻo ai i ka wā e kamaʻilio ai e pili ana i ka laiki

ʻOiai he meaʻai maikaʻi loa ka laiki, aia ʻelua mau mea e pono ai kākou e hoʻolohe i ka wā e noʻonoʻo ai e pili ana i ka palekana o ka meaʻai.

1. He mea weliweli maoli anei ka ʻai ʻana i ke koena laiki?

Ua lohe paha ʻoe i kēia moʻolelo. ʻAʻole maikaʻi ka ʻai ʻana i ke koena o ka laiki, hiki ke lilo i mea ʻawahia. Aia kekahi ʻoiaʻiʻo i kēia. Aia kekahi ʻano bacteria i kapa ʻia ʻo Bacillus cereus . Inā ʻaʻole i hoʻomaʻalili pono ʻia a hoʻokomo ʻia i loko o ka pahu hau nā meaʻai starchy e like me ka laiki i moʻa ʻia, hiki i kēia bacteria ke ulu i loko. Inā ʻai ʻia kēia bacteria, hiki iā ia ke hoʻoulu i ka nausea a me ka luaʻi.

He mea maʻalahi loa kēia e pale aku ai:

• Inā he koena laiki i moʻa ʻia, mai waiho iā ia ma ka mahana o ka lumi no nā hola.
• E pani pono a waiho i loko o ka friji i ka hikiwawe loa.
• E hoʻomehana maikaʻi i ka wā e hoʻomehana hou ai.
• E mālama i ka maʻemaʻe maikaʻi i loko o ka lumi kuke.

2. Aia anei ka arsenic i loko o ka laiki?

He kemika ʻawahia loa ka Arsenic e kū maoli ana ma ka honua. Ua hoʻonui ka hoʻohana ʻana i nā mea hoʻouluulu a me nā pesticides i nā pae arsenic i loko o ka lepo a me ka wai honua. ʻOi aku ka nui o ka hiki o ka laiki ke omo i ka arsenic ma mua o nā hua ʻē aʻe. ʻO kēia no ka mea ua ulu ka laiki me ka hoʻohana ʻana i ka nui o ka wai.

Aia kekahi hopena no kēia:

• Ma mua o ka kuke ʻana i ka laiki, holoi i ka laiki i nā manawa he nui ma lalo o ka wai e kahe ana.
• I ke kuke ʻana, e kuke me ka wai ʻoi aku ma mua o ka mea maʻamau . E like me ka pasta e hoʻolapalapa ana.
• Ma hope o ka moʻa ʻana o ka laiki , e kānana i ke koena o ka wai.

Hiki i kēia mau ʻano hana ke hōʻemi nui i ka nui o ka arsenic i ka laiki.

Nā ala ʻono e hoʻohana pono ai i ka laiki

Inā ʻoe e hopohopo nei e pili ana i ka manawa kuke lōʻihi o ka laiki bran, e kuke i kahi nui i ka manawa hoʻokahi, e puʻunaue iā ia i mau ʻāpana, a mālama i loko o ka pahu hau. A laila, ke mākaukau ʻoe e ʻai, ʻo ka mea wale nō āu e hana ai, ʻo ia ke hoʻomehana.

ʻAʻole pono e ʻai wale ʻia ka laiki e like me ka laiki. Hiki ke hoʻolilo iā ia i mea momona ma ka hoʻohui ʻana me nā ʻano mea kanu like ʻole, nā mea kanu, ka ʻiʻo a me ka iʻa. Eia kekahi mau manaʻo:

• E hana i kahi salakeke laiki ʻono ma ka hoʻohui ʻana i nā mea e like me nā lentil, chickpeas, peas, a me kāu mau mea kanu punahele.
• E hana i ka laiki e like me ka laiki palai me nā mea kanu e like me ke kāloti, nā pīni, nā līki, a me ke kāpeti.
• E hoʻopiha i nā pepa bele me ka hui ʻana o ka laiki a me nā mea kanu a kuke.
• E kāwili i ka laiki me nā pīni ʻeleʻele, ka kulina, a me ka sambal e hana i kahi ʻono hou.
• E hoʻohui i kahi mea e like me ka broccoli a i ʻole ka spinach i kāu kari moa a i ʻole ka kari iʻa punahele a ʻai pū me ka laiki.

Inā ʻoe e hopohopo nei e pili ana i kāu meaʻai, ʻoiai ma muli o kahi maʻi (e like me ka maʻi diabetes a i ʻole ke koko kiʻekiʻe), he mea nui loa ia e ʻimi i ka ʻōlelo aʻo mai kāu kauka e pili ana i ka meaʻai kūpono loa iā ʻoe.