He kanaka aloha pasta ʻoe? Ua ʻike paha ʻoe i ka ʻeke pasta ʻeleʻele ma ka ʻaoʻao o ka ʻeke pasta keʻokeʻo maʻamau ma ka hale kūʻai nui. Ke noʻonoʻo nei paha ʻoe, "He aha ka ʻokoʻa?" ʻOiaʻiʻo, ʻoi aku ka olakino o ka pasta ʻeleʻele a ʻoi aku ka momona. I kēia lā, e kamaʻilio kākou e pili ana i ke kumu e koho ai ʻoe i ka pasta palaoa piha ma mua o ka pasta keʻokeʻo.
ʻO ka mea mua, e nānā kākou, he aha kēia mau 'hua palaoa piha'?
He mea maʻalahi loa kēia e hoʻomaopopo. E noʻonoʻo i kekahi ʻano palaoa, e like me ka palaoa. He ʻekolu ona ʻāpana nui.
1. Bran: ʻO kēia ka papa waho pale o ka palaoa, i waiwai i ka fiber, nā huaora, a me nā minelala.
2. Germ: ʻO kēia ka ʻāpana liʻiliʻi o ka palaoa e kōkua iā ia e ulu a momona i nā meaolaola. Loaʻa iā ia nā huaora B, ka huaora E, a me nā momona olakino.
3. Endosperm: ʻO kēia ka ʻāpana nui loa o ka palaoa. Loaʻa iā ia ka hapa nui o nā kalapona, ʻo ia hoʻi nā starches.
E nānā, ʻo ka berena keʻokeʻo maʻamau, ka pasta keʻokeʻo, a me ka laiki keʻokeʻo a mākou e ʻai ai ua hana ʻia ma ka wehe ʻana i nā ʻāpana pono loa o ka palaoa i kapa ʻia ʻo ka bran a me ka germ . ʻO ka mea wale nō i koe ʻo ka ʻāpana starchy (endosperm) . ʻO kēia ka mea a mākou e kapa nei he 'refined grains' . I kēia kaʻina hana, ua nalowale nā meaʻai waiwai nui loa i loko o ka palaoa.
I kekahi manawa, ua hoʻohui hou ʻia kekahi o nā meaola i nalowale ma kēia ʻano. ʻO ia ka mea a mākou e kapa nei he 'hoʻonui ʻia' . Akā, ʻaʻole ia e hoʻohui hou i nā mea āpau i nalowale.
No laila he aha ke ʻano o ka 'whole-grain' ? ʻO ia hoʻi nā meaʻai i hana ʻia mai ka palaoa like me ka wehe ʻole ʻana i nā ʻāpana ʻekolu i ʻōlelo ʻia ma luna, ʻo ia hoʻi ka bran, germ, a me ka endosperm. No laila, loaʻa i ko mākou kino ka waiwai nui loa o ka meaʻai.
He aha nā pōmaikaʻi o ka ʻai ʻana i ka pasta palaoa piha?
ʻO ke koho ʻana i ka pasta palaoa piha ma kahi o kāu pasta maʻamau he nui aku nā pono olakino ma mua o kou manaʻo. E nānā kākou i kēlā me kēia.
| ʻĀpana Pōmaikaʻi / Pāpilikia | ʻO ka maikaʻi e hana ana a me ka wehewehe |
|---|---|
| Ola kino o ka puʻuwai | Ua hōʻike ʻia nā noiʻi e hiki i ka ʻai mau ʻana i nā palaoa piha ke hōʻemi i ka pilikia o ka maʻi puʻuwai ma 20-30%. Hoʻemi lākou i nā pae o ka cholesterol 'maikaʻi ʻole', a i ʻole LDL, i loko o ke kino, a me ka cholesterol holoʻokoʻa a me nā triglycerides, kahi ʻano momona i loko o ke koko. |
| Ola Kino ʻŌpū | ʻO ka nui o ka fiber i loko o kēia meaʻai e pale ai i ka constipation, hoʻoponopono i ka hana o ka ʻōpū, a kōkua i ka hōʻemi ʻana i ka mumū i loko o nā ʻōpū. Hoʻemi kēia i ka pilikia o ka hoʻomohala ʻana i nā maʻi e like me ka maʻi diverticular . |
| Kāohi ʻana i ka maʻi diabetes | He mau kalapona paʻakikī nā huaʻai piha. No laila, lōʻihi ka manawa e ʻeli ai. ʻO ka pōmaikaʻi o kēia, ʻo ia ka hoʻolohi ʻana i ka wikiwiki o ka hoʻohui ʻia ʻana o ke kō i ke koko. Pale kēia i ka piʻi koke ʻana o ke kō koko (nā piʻi ʻana o ke kō koko). Hiki ke hoʻemi ʻia ka pilikia o ka loaʻa ʻana o ka maʻi diabetes Type 2 ma kahi o 30%. |
| Hoʻokele Kaumaha | No ka mea, ua waiwai lākou i ka fiber, ʻoiai inā ʻoe e ʻai iki i kēia mau mea, e ʻike koke ʻoe i ka manaʻo o ka piha. No laila, ua kāohi ʻia ka nui o ka meaʻai a mākou e ʻai ai. Ua hoʻemi ʻia ka hōʻiliʻili pono ʻole o nā calorie i loko o ke kino. Akā e hoʻomanaʻo, ʻaʻole hiki iā ʻoe ke lilo i ke kaumaha ma ka ʻai wale ʻana i kēia, he ʻāpana wale nō kēia o ka ʻai kaulike. |
| Ka hōʻemi ʻana i ka pilikia o ka maʻi kanesa (Cancer Prevention) | Wahi a kekahi mau noiʻi, ʻo ka poʻe e ʻai ana i nā palaoa piha he 21% ka haʻahaʻa o ka pilikia o ka maʻi ʻaʻai colorectal . Ua manaʻoʻiʻo ʻia hoʻi e kōkua lākou i ka pale ʻana i nā maʻi ʻaʻai ʻē aʻe o ke ala ʻai. |
He aha nā meaolaola hou aʻe i loko o kēia meaʻai?
He hale kūʻai o nā huaora a me nā minelala nā palaoa piha. Eia nā mea āu e loaʻa ai:
- Pūmua
- Nā Antioxidants - pale i ka hōʻino ʻana i nā ʻāpana kino
- Hao
- Zinc
- Nā ʻano o ka huaora B
- ʻAkika Folic
- Makenesium
- Selenium
Kōkua kēia mau meaolaola a pau i ka hoʻoikaika ʻana i kou ʻōnaehana pale kino, mālama i ke olakino o ka iwi, a mālama i kou kino e hana pono.
E noʻonoʻo i kēia mau mea ma mua o ke kūʻai ʻana
ʻOiai ua kapa ʻia kekahi mea he 'whole-grain', ʻaʻole ia he manaʻo he 100% olakino ia. I kekahi manawa hoʻohui nā mea hana i ke kō, ka paʻakai, a me nā mea mālama e hoʻonui i ka ʻono. No laila he mea nui e heluhelu i ka papa inoa o nā mea hoʻohui ma mua o kou kūʻai ʻana i kahi mea.
Inā ma ka liʻiliʻi he hapalua o nā palaoa a mākou e ʻai ai i kēlā me kēia lā he palaoa piha, he mea hoʻopukapuka kālā nui ia no ko mākou olakino.
ʻO ia hoʻi, inā ʻoe e ʻai i 4 ʻāpana berena i ka lā, he mea maikaʻi inā ma ka liʻiliʻi he 2 o lākou e like me ka berena kurakkan, ka berena atta piti, a pēlā aku. Pēlā nō hoʻi no ke koho ʻana i ka pasta palaoa ʻeleʻele ma kahi o ka pasta keʻokeʻo i ka wā e ʻai ai i ka pasta.
Leka Lawe-Home
- Ma kahi o kāu berena keʻokeʻo maʻamau, ka pasta keʻokeʻo, a me ka laiki keʻokeʻo, e hoʻāʻo e koho i kā lākou mau koho ʻē aʻe 'grain-whole', e like me ka pasta ʻeleʻele, ka berena palaoa piha, a me ka laiki ʻeleʻele me ka bran.
- He mea maikaʻi loa ka nui o ka fiber i loko o kēia mau meaʻai no ke olakino o kou ʻōpū, ke olakino o ka puʻuwai, ka mālama ʻana i ka maʻi diabetes, a me ka mālama ʻana i ke kaumaha.
- ʻOiai inā he lepili 'whole-grain', e heluhelu pono i ka papa inoa o nā mea hoʻohui e ʻike i ka nui o ke kō a me ka paʻakai i hoʻohui ʻia.
- ʻAʻole hiki i ka ʻai wale ʻana i kēia ke ho'ōla i nā maʻi āpau a i ʻole e kōkua iā ʻoe e hoʻemi i ke kaumaha. He ʻāpana koʻikoʻi wale nō ia o ka ʻai kaulike .
- Inā he mau hopohopo kāu e pili ana i kāu meaʻai a i ʻole ke kūlana olakino, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka ʻohana e pili ana i ia mea a e ʻimi i ka ʻōlelo aʻo.
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