I kēia mau lā, ke hopohopo nui nei kākou a pau i kā kākou meaʻai a me ka mea inu, ʻeā? Makemake ka poʻe he nui e hoʻomaʻamaʻa i kahi mea olakino a maikaʻi e like me ka ʻoka ma kahi o ka laiki a me ka berena maʻamau. I kēia lā, ke kamaʻilio nei mākou e pili ana i kahi meaʻai kūikawā i piha i ka waiwai meaʻai, akā ʻaʻole paha ʻoe i lohe nui iā ia. ʻO ia ʻo Rye Flakes. ʻOiai he mea hou iki ka inoa, kiʻekiʻe loa nā pono olakino o kēia.
He mea nui loa nā palaoa piha no ke ola olakino. Ua ʻike ʻia nā noiʻi e hiki i ka hoʻohui ʻana i kēia ʻano palaoa i kāu meaʻai i kēlā me kēia lā ke hōʻemi i ka pilikia o nā maʻi he nui e like me ka hānō, ka maʻi Crohn, a me ka ulcerative colitis. No laila, ʻo nā ʻōpala rye kekahi o ia mau palaoa piha i kēlā mau waiwai.
I ka ʻōlelo maʻalahi, he aha nā Rye Flakes?
E noʻonoʻo, hana ʻia kēia mau ʻāpana rai ma ka mahu ʻana, ka ʻōwili ʻana, a me ka hoʻomaloʻo ʻana i nā hua o ka mea kanu rai, e like me ka ʻoka. Ke nānā ʻoe iā lākou, ua like lākou me ka ʻoka i ʻōwili ʻia. He maʻalahi loa hoʻi ka hana ʻana.
ʻAʻole kēia he meaʻai wale nō, akā, he hale waihona meaʻai piha i nā wikamina, nā minelala, a me ka fiber e pono ai ko kākou kino. No laila, e nānā kākou i nā pono nui o kēia mau hua liʻiliʻi no ko kākou olakino.
Nā pōmaikaʻi olakino o nā flakes rye no kou kino
ʻAʻole i kaupalena ʻia nā ʻāpana rai i hoʻokahi wale nō pono. He hopena maikaʻi ko lākou i kekahi mau ʻōnaehana i loko o ko mākou kino.
Maikaʻi no ka ʻōnaehana digestive!
Inā loaʻa pinepine iā ʻoe nā pilikia e like me ka ʻōpū ʻeha a me ka paʻa ʻana o ka ʻōpū, hiki i nā ʻāpana rye ke lilo i hopena maikaʻi. Kōkua ka fiber i loko o lākou i kā mākou ʻōnaehana hoʻoheheʻe e hana maikaʻi loa. I ka pōkole, ke ʻai mākou i nā ʻāpana rye, ʻoi aku ka maikaʻi o ka neʻe ʻana o ka meaʻai ma o ko mākou mau ʻōpū. Kōkua pū kēia i ka hōʻemi ʻana i ka pilikia o ka loaʻa ʻana o nā maʻi koʻikoʻi e like me ke kanesa colon.
He kōkua nui i ka kaohi ʻana i ka maʻi diabetes
He meaʻai waiwai nui nā ʻāpana rai no ka poʻe me ka maʻi diabetes a me ka poʻe i pilikia i ka loaʻa ʻana o ka maʻi diabetes. ʻO kēia no ka mea he haʻahaʻa ka glycemic index (GI) o nā ʻāpana rai.
ʻO ke ʻano kēia, ke ʻai mākou i kēia mau mea, ʻaʻole e piʻi koke ko mākou pae kō koko. Akā, ua komo mālie ke kō i loko o ke kino, e maʻalahi ai i ka poʻe me ka maʻi diabetes ke kāohi i ko lākou pae kō koko.
Eia kekahi, ʻo ka fiber hiki ke hoʻoheheʻe ʻia i loko e kōkua pū i ka hōʻemi ʻana i ka pilikia o ka hoʻomohala ʻana i ka maʻi diabetes Type 2. Eia nō naʻe, inā ʻoe e mālama ʻia nei no ka maʻi diabetes, he mea nui e kamaʻilio me kāu kauka ma mua o ka hoʻomaka ʻana i kahi papaʻai e like me kēia.
Kōkua pū kekahi i ka kaohi ʻana i ke kaumaha o ke kino.
ʻO kekahi o nā pilikia nui no kekahi e hoʻāʻo nei e hoʻemi i ke kaumaha, ʻo ia ke kāohi ʻana i kā lākou ʻai ʻana. Hiki i nā ʻāpana rai ke kōkua pū me kēia. Ua hōʻike ʻia nā noiʻi e hiki i ka ʻai ʻana i nā ʻāpana rai ke kōkua iā ʻoe e māʻona no ka manawa lōʻihi. No laila, ʻo ka ʻai ʻana i kekahi mau ʻāpana rai i ke kakahiaka ke kōkua iā ʻoe e kāohi i kāu ʻai nui ʻana a hiki i ka ʻaina awakea. Hiki iā ia ke kōkua iā ʻoe e ʻai liʻiliʻi i kāu ʻai aʻe.
Maikaʻi no ke olakino o ka puʻuwai
I ka wā e pili ana i ka cholesterol i loko o ko kākou koko, aia ʻelua ʻano: ka cholesterol "maikaʻi" (HDL) a me ka cholesterol "maikaʻi ʻole" (LDL). ʻO nā meaʻai haʻahaʻa-GI e like me nā ʻāpana rye e kōkua i ka hoʻonui ʻana i ka cholesterol "maikaʻi" HDL i loko o ko kākou kino. Hana kēia cholesterol HDL ma ka wehe ʻana i ka cholesterol "maikaʻi ʻole" LDL hiki ke hōʻiliʻili i loko o ko kākou mau kīʻaha koko a paʻa iā lākou.
ʻAʻole wale ia, ua waiwai nui nā ʻāpana rai i ka potassium, kahi mineral e kōkua ai i ka hoʻohaʻahaʻa ʻana i ke koko. ʻO kekahi o nā kumu o ke koko kiʻekiʻe ka hoʻonui ʻia o ka nui o ka sodium (paʻakai) i loko o ke kino. Kōkua ka Potassium i ka wehe ʻana i kēia sodium keu mai ke kino. Kōkua kēia i ka hoʻomalu ʻana i ke koko a me ka hoʻemi ʻana i ka pilikia o ka maʻi puʻuwai a me ka hahau ʻana.
He waiwai piha i ka waiwai meaʻai
He waiwai nui nā ʻōpala rai i nā huaora a me nā minelala, ʻoiai kekahi mau huaora B.
| Wikamina B | Nā pōmaikaʻi i ke kino |
|---|---|
| Nā wikamina B1 (thiamine) a me B3 (niacin) | Kōkua i ka hoʻonui a mālama i ka pae ikehu o ke kino. |
| ʻO Riboflavin (wikamina B2) | He mea nui no ka hana olakino o ke akepaʻa a me ka ʻōnaehana nerve. |
| Wikamina B6 | Kōkua i ka hoʻoikaika ʻana i ka ʻōnaehana pale. |
| Folate | He mea nui loa ia e pale i nā hemahema hānau hiki i loko o ka fetus i ka wā hāpai. |
Eia kekahi, loaʻa i nā ʻōpala rye nā minelala koʻikoʻi e like me ka hao, magnesium, phosphorus, a me ka zinc , a me nā pūhui i kapa ʻia he phytochemicals, nona nā waiwai antioxidant e pale ai i ka hōʻino ʻana o nā cell.
ʻIke meaʻai i loko o 1/4 kīʻaha
ʻO kahi lawelawe maʻamau o nā ʻōpala rye i loaʻa kēia mau meaʻai:
- Kalori: 98
- Pūmua: 4 grams
- Momona: 1 gram
- Nā kalapona: 20 grams
- ʻO ka fiber: 4 grams
- Kōpaʻa: 0 grams
He mea nui: Loaʻa i nā ʻāpana rai nā kalapona. ʻOiai he mau kalapona paʻakikī lākou, ʻaʻole lākou e hoʻonui koke i ke kō koko e like me ka berena keʻokeʻo, ʻaʻole ia he manaʻo maikaʻi e ʻai nui. ʻOi aku ka maikaʻi o ka kaupalena ʻana i kāu ʻai ʻana i kahi 1/4 kīʻaha i ka manawa .
ʻAe, pehea lā e hoʻohui ai i kēia i ka meaʻai?
He mea maʻalahi loa kēia. Hiki iā ʻoe ke hana i nā ʻāpana rai e like me kāu hana ʻana i ka oats.
ʻO ke ʻano hana kaulana loa, ʻo ia ke kuke ʻana me kahi wai liʻiliʻi ma luna o ke kapuahi a hiki i ka mānoanoa ʻana i loko o ka porridge. Hiki iā ʻoe ke hoʻohui i nā nati e like me nā cashews, nā ʻalemona, nā hua waina maloʻo, a me nā ʻāpana hua e like me ka maiʻa i kēia porridge no ka ʻono.
ʻAʻole wale kēlā, akā hiki ke hoʻohana ʻia kēia mau mea ma nā ʻano ʻē aʻe he nui:
- E hoʻohui i nā flakes rye ma kahi o ka oats i ka granola homemade a i ʻole muesli.
- E hoʻāʻo e hoʻohana i kēia mau mea ma kahi o ka ʻoka i ka hana ʻana i nā kuki a me nā bisiketi.
- E palai i kekahi mau ʻāpana rai i loko o ka pā a ʻai ma luna o kahi mea e like me nā ʻāpana kulina.
- I ka hana ʻana i nā mea e like me nā cutlets, meatballs, a me nā ʻōwili ma ka home, e hoʻāʻo e hoʻohui i kahi o kēia mau mea ma kahi o ka berena berena ma ke ʻano he mea hoʻopaʻa, ʻo ia hoʻi, e hoʻopaʻa pū i ka hui ʻana.
Leka Lawe-Home
- He ʻano palaoa olakino maikaʻi ʻo Rye Flakes, e like me ka oats, me ka waiwai nui o ka meaʻai.
- ʻO ka ʻai ʻana i kēia mau mea he nui nā pono e like me ka hoʻomaʻalahi ʻana i ka ʻai ʻana, ka kaohi ʻana i nā pae kō koko, ka kaohi ʻana i ke kaumaha o ke kino, a me ka mālama ʻana i ke olakino o ka puʻuwai.
- ʻOi aku ka nui o nā meaʻai i loko o ka rai flakes e like me ka fiber, nā huaora B, a me ka potassium.
- I ka hoʻohui ʻana i kāu meaʻai, ʻoi aku ka maikaʻi o ka hoʻomaka ʻana me kahi liʻiliʻi, e like me ka 1/4 kīʻaha i ka manawa.
- Inā loaʻa iā ʻoe kahi maʻi olakino, e like me ka maʻi diabetes a i ʻole ke koko kiʻekiʻe, he mea nui loa ia e kūkākūkā me kāu kauka ma mua o ka hana ʻana i kahi hoʻololi nui i kāu meaʻai.
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