He aha nā kīʻaha koʻikoʻi a maikaʻi loa no ke olakino?

He aha nā kīʻaha koʻikoʻi a maikaʻi loa no ke olakino?

Aia nā ʻāpana ʻekolu o ka mea kanu palaoa i loko o nā kīʻaha holoʻokoʻa: ʻo ka bran, germ a me endosperm, aia nā mea waiwai nui, e like me nā antioxidants, protein, fiber a me nā huaora B.

Hāʻawi nā kīʻaha holoʻokoʻa i kahi hapa nui o ka fiber i ka meaʻai, kahi meaʻai i ʻai ʻole ʻia e ka poʻe he nui i kēlā me kēia lā. Kōkua ʻo Fiber i ke kaʻina hana ʻana a he hana pū kekahi i ka pale ʻana i nā maʻi maʻi, e like me ka mea i paʻi ʻia ma ka pūnaewele papahana Today, hoʻolaha ʻia e ka pūnaewele ʻAmelika NBC. Manaʻo ka poʻe akamai i ka ʻai ʻana ma ka liʻiliʻi o ʻekolu mau ʻāpana o ka palaoa piha i kēlā me kēia lā. Akā he nui nā koho ma waho o ka ʻai ʻana i ka berena palaoa holoʻokoʻa, penei:
• Amaranth
• bale
Laiki palaunu
• Laiki ʻeleʻele
• ka palaoa ʻeleʻele
• Bulgur
• Freekeh
• Millet
• Oat
• Quinoa
• ka maia
• Sorghum
• tiff
• ʻO ka palaoa i kālai ʻia

ʻO nā huaʻai piha olakino

Aneane hiki ole ke kapa aku i ka palaoa piha ka mea maikai loa. Akā inā pono ke koho ʻana i hoʻokahi, e manaʻo ʻia ka oats ʻo ia ka palaoa piha maikaʻi loa. E like me nā kīʻaha holoʻokoʻa ʻē aʻe, ua waiwai ka oats i ka fiber a me ka protein, a he mea kūʻai aku, maʻalahi, a maʻalahi hoʻi.

Aia ka oats ma luna o ka papa inoa

Nui nō hoʻi nā noiʻi e pili ana i nā pono o ka oats. Ma ke ʻano kikoʻī, loaʻa i ka oats kahi fiber kūikawā i kapa ʻia ʻo beta-glucan, i hoʻopili ʻia i ka hoʻohaʻahaʻa ʻana i nā pae o ka LDL cholesterol maikaʻi ʻole. Ua hōʻike ʻia he mea pono ka oats no ka ʻai ʻana a me ke olakino o ka ʻōpū. Eia kekahi, hoʻoikaika ka oats i ka ulu ʻana o ka hua bacteria maikaʻi i ka ʻōpū, ka mea e pāʻani ai i ke olakino digestive, ka hana ʻōnaehana immune, a me ka cognition.

ʻOi aku ka protein i ka amaranth

Ma waho aʻe o ka oat, aia kekahi mau huaʻai piha ʻē aʻe i loaʻa nā waiwai kūʻokoʻa, e like me ka amaranth, aia nā pae kiʻekiʻe o ka protein, i manaʻo ʻia ma kahi o 9 grams no ke kīʻaha kuke. Hiki ke ʻai ʻia ka amaranth maloʻo ma ke ʻano he ʻano ʻono i ka popcorn.

Nā pono olakino o ka sorghum

ʻO Sorghum kahi palaoa gluten-free i waiwai i ka protein a me ka fiber. He waiwai nō hoʻi ia i nā antioxidants, a ua hōʻike ka noiʻi ʻana i ka ʻai ʻana i ka sorghum e hōʻemi i kekahi mau biomarkers koʻikoʻi o nā maʻi maʻi.

Kaumaha emi

Loaʻa i nā kīʻaha holoʻokoʻa ʻelua mau meaʻai e kōkua i ka pohō kaumaha: protein a me ka fiber. Hāʻawi ka protein i ka hoʻonui ʻana i ka nui o ka ʻiʻo, kōkua i ka mālama ʻana i ka ʻai, a hoʻemi i ka makemake e ʻai i nā meaʻai ma waena o nā meaʻai. ʻO nā meaʻai i loaʻa i ka fiber e noho lōʻihi i ka ʻōpū, e hoʻonui ana i ka manaʻo o ka piha ma waena o nā meaʻai. Ua hoʻopili ʻia kēia mau meaʻai ʻelua i ka pohō kaumaha a me ka mālama ʻana i ke kaumaha.

ʻOiai ua manaʻo ka poʻe he nui nā kīʻaha holoʻokoʻa i loko o ka carbohydrates e kōkua i ka loaʻa ʻana o ke kaumaha, ʻaʻole ʻē aʻe ka noiʻi. ʻO kahi haʻawina, i hana ʻia ma 2023 a ua paʻi ʻia nā hopena i loko o ka puke pai BMJ, i hōʻike i kahi pilina ma waena o ka lawe ʻana i ka carbohydrate a me nā loli kaumaha. Ua ʻike ʻia nā hopena he mea koʻikoʻi ke ʻano o nā mea momona i hoʻopau ʻia no ka loaʻa ʻana o ke kaumaha.

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