No ke kanaka me ka maʻi o ka maʻi type 2, pono ʻole e hoʻohana i nā meaʻai e alakaʻi i kahi piʻi kiʻekiʻe o ke kō koko. ʻO kekahi mea hoʻohālike loa i kēia ʻano i kēia a na ke kau a pau.
ʻO ka maʻi maʻamau a me ka laiki
ʻO ka Rice kekahi o nā mea maʻamau, a ma kekahi mau mokuʻāina, ʻo nā huahana kai maʻamau. E maʻalahi maʻalahi ka maʻalahi o ka huahana, akā aneane ʻaʻohe fiber. Hoʻohana ʻia nā kūlouahi i nā kīʻaha ākea i makemake ʻia e nā lāʻau lapaʻau.
Hoʻokahi haneri haneli haneli:
- Pūnaewele - 7 g
- ʻOi - 0.6 g
- ʻO nā pūpū paʻapau - 77.3 g
- Kālā - 340 kcal.
ʻAʻohe mea paʻakikī maʻalea i loko o ka cereals laiki, akā he nui nā mea paʻakikī. ʻAʻole hopena o nā hāleʻopaʻu i ka hopena maikaʻi i ka maʻi maʻi, ʻo ia hoʻi, ʻaʻole lākou kahi pihi ākea i nā pae kūmole koko.
Loaʻa ka nui a me ka nui o nā huaora B, ʻo ia ka thiamine, riboflavin, B6 a me niacin. Hāʻawi kēia mau mea i ka hana maʻamau o ka ʻōnaehana a pili i ka hoʻopili o ka ikehu ma o ke kino. Noho ka ʻāpala o nā mea kanu he nui nā waikona amino, me ke kōkua o nā mea hou e kū mai ai nā ʻona hou.
ʻAʻole loaʻa i nā protein momona ka gluten - kahi protein e hiki ai ke hoʻonāukiuki i nā hopena kūlohelohe.
ʻAʻole aneane ʻaʻohe asin nā ʻineka, no laila ke kumu e aʻo ai nā kauka i nā poʻe i loaʻa nā pilikia me ka mālama ʻana i ka wai i loko o ko lākou mau kino e hoʻopau ai i nā groats. Hoʻokomo ka huaʻai i ka pāhare, kahi e hōʻemi ai i nā hopena o ka paʻakai e komo ana i loko o ke kino. ʻO ka pāʻai ka mea nui e like me ka calcium, iodine, hao, zinc, a me ka phosphorus.
Aia ka nui o ka pāʻina he 4.5% kaʻai papaʻai. ʻO ka hapa nui ka ʻeleʻele i ka laiki ʻulaʻula, a ma ka keʻokeʻo. Pono ʻia ka palala o ka palaka no nā maʻi o ka pēpē o ka gastrointestinal, no ka mea he hopena pākuʻi nā mea i hoʻohui ʻia, e kōkua ana i ka hōʻoluʻolu i ke kaʻina hana.
Nā ʻano ʻano laiki
He nui nā ʻano palaoa holi ʻole like ʻole i ke ʻano o ka hana ʻana. Loaʻa nā ʻano laila like ʻole. Aia he 3 mau ʻano nui:
- Paʻa keʻokeʻo
- Kāleʻa ʻona
- Pau ka aila
Hāʻawi ʻia nā poʻe me ka maʻi maʻi e pale i ka ʻai ʻana i ka cereal lae keʻokeʻo.
Ma ke kaʻina hana ʻana i ka laiki ʻulaʻula, ʻaʻole e hoʻoneʻe ʻia kahi layer o ka husk mai ia mea, no laila, kū ka hakahaka bran ma kahi. ʻO ka ʻili ia e hāʻawi ai i ka laiki i kahi kala kala.
Loaʻa i kā ka waiola he mau huaora, nā minelala, ke ake kaiʻaiʻai, a me nā momona momona saturated. Kūpono nui ia ʻano laiki no ka poʻe maʻi me ka maʻi maʻi maʻi. Eia naʻe, ʻaʻole ʻōlelo ʻia ka ʻai i ka laiki browns no ka poʻe maʻi maʻi momona loa.
ʻO nā ʻōpū ʻulaʻula keʻokeʻo, ma mua o ka hōʻea i ka papaʻaina, ke kau ʻia nei i kekahi mau hana hoʻoiho, ma muli o ko lākou mau waiwai waiwai e hōʻemi ʻia, e loaʻa ana i kahi keokeo keʻokeʻo a me ka ʻano. Loaʻa kēlā ʻano laʻu i kekahi hale kūʻai. Hiki ke kīleʻa lau, ʻaʻai a lōʻihi paha paha. He nui nā mea pono e hoʻonui ʻia i ka māhu keʻokeʻo, akā aia ka mea i loko o kēia kaila ʻula a ʻaʻa.
Hoʻokumu ʻia ka māla kaulua ma o ka hoʻohana ʻana i ka pau. Ma ke kaʻina hana o nā hōʻaʻai, hoʻomaikaʻi ka laiki i kāna mau waiwai. Ma hope o ke kaʻina hana, maloʻo ka laiki a palulu ʻia. ʻO ka hopena, lilo i mau huaʻala i ka translucent a kiʻi i ka pua melemele.
Ma hope o ka aihue ʻana i ka laiki, 4/5 o nā waiwai pono o ka ʻiʻo bran e hele ana i loko o nā ʻalā. No laila, ʻoiai ke nānāʻana, e noho mau ana nā mea pono nui.
Kāleʻa ʻona
ʻO kahi mea pono kūpono no ka laʻa keʻokeʻo a ʻona paha a i ʻole palaʻai. ʻAʻole ia he mau kālaiʻu maʻalahi, ʻo ia ka mea e hoʻohana ʻole ai kona make ʻana i ka nui o ke kahe koko o kahi maʻi maʻi. He nui nā pono kūpono o ka loiki brown. I kona ʻano
- ʻO nā kalapona kalapona
- Selenium
- Pākuʻu wai hoʻohuihui ʻia
- ʻO nā momona o ka Polysaturated
- ʻO kahi nui o nā huaora.
I ka wā o ka hōʻiliʻili ʻana, ʻaʻole i hoʻoneʻe ʻia ka papa ʻalua o ka ʻili ma nā huina, aia nā mea pono āpau o ka ʻohi palaoa a pau. No laila, kūpono ka laiki browns no ka maʻi maʻi maʻi maʻi.
Kāleʻa brown no ka maʻi maʻi
ʻO ka laiki ʻona ka pīni ʻuʻina ʻole ʻole e ʻānai ʻia. Ma hope o ka hoʻōla ʻana, noho mau ka palaiki brown a bran. ʻO kēia ke kumu e noho mau nā waiwai pono a i kēia ʻano laiki e hiki ke hoʻopau ʻia e nā maʻi maʻi.
He nui ka nui o ka cereal o ka huaora B1, ka mea nui no ka hana holoʻokoʻa o nā nane a me nā ʻōnaehana cardiovascular. Eia kekahi, he paʻakikī kahi huaora, micro-, a me nā macrocells, like pū me ka fiber, a me ka paʻakikī, nā huamina a me nā maʻi maʻi e hele maikaʻi loa i ka meaʻai.
Kūleʻa mau nā kauka i nā laiki ʻokoʻa no ka maʻi maʻamau ʻo 2, ʻoiai e hoʻemi ana ʻo ia i ka mea ʻai i ke koko koko, aʻo nā mea liʻiliʻi e ʻai ana i nā meaʻai. Aia ka folic acid i ka laiki, kōkua ia i ka maʻamau o ke kō.
Liu hihiu no ka Diabetes
Hōʻike ʻia ka ʻano laiki ʻole a i ʻole ka wai citric acid i nā mea āpau me ke alakaʻi no ka poʻe i hoʻohālikelike ʻia i waena o nā cereals ma nā ʻano o nā mea pono hānai, kūpono no nā maʻi maʻi 2. I ka raiki hiu:
- Pūkohu
- 18 mau waikina amino
- Pākuʻi momona
- Waiora B
- Zinc
- Hoʻolilo
- Manganese
- Sodium
ʻAʻohe momona saturated a me cholesterol i ka huahana. I ka laiki hihiu, ʻoi aku ka liʻiliʻi o ka folic 5 mau manawa ma mua o ke kalo waila. I ka maʻiʻai, hiki ke hoʻopau ʻia i kēia ʻano laihi e ka poʻe me ka momona.
ʻO ka ʻōmeka kalala o ka laiki hihiu he 101 Kcal / 100 g. ʻO ka mea momona kiʻekiʻe e hāʻawi pono i ka hoʻomaʻemaʻe maikaʻi ʻana i ke kino o nā mea hoʻopau a me nā mea toxic.
Kaʻa mānoʻa no ka maʻi maʻamau ʻo ka maʻi 2
ʻO ka hana kūikawā o ka waiū i mua o ka hoʻokaʻa ʻana o ka popo i ka 80% o nā mea pono a hiki i ka palaoa mai ka ihe. I ka hopena, loaʻa ka mea kūʻai aku i ka huahana e loaʻa ana nā huaora PP, B a me E, micro- a me nā macrocells, i waena o lākou:
- Pāhau
- Kālā
- Hoʻolilo
- Ka hao
- Kokoi
- Selenium
Loaʻa ka ʻai i ka mālo, kahi e hoʻomoʻi lūlū ʻia e ke kino, ma ia mea i hāʻawi ʻia i ka hiki ʻana o ka hoʻoliʻiliʻi o ke kō i loko o ke koko. No laila, hiki ke hoʻohana ʻia i ka laiki umu me ka maʻi maʻamau o ka maʻi lae, he mea e hoʻomaʻamaʻa i ke ana o ke kō. Hiki ke hoʻohui i ka laiki i loko o ka papa o kahi maʻi maʻi.
Kekahi mau ʻano lau
E like me kāu e ʻike ai, hiki iā mākou ke ʻōlelo i ke kīʻaha ke kumu o ka pale ʻana a me ka mālama ʻana no ka maʻi type 2, no laila he mea nui nā meaʻai ʻaʻai, a ua nui nā kuhi ʻana i kēia mau kīʻaha. ʻImi ʻia ia e nā mea maʻi ʻole eʻai i kekahi mea momona, akā ʻaʻole kēia. Nui nā kīʻaha maikaʻi i loaʻa i ka poʻe me ka maʻi maʻi, e komo pū me ka laiki.
ʻO ka kumulāila ʻona palā
No ka hupa āu e pono ai:
- Cauliflower - 250 g
- Kāleka brown - 50 g
- Oniona - ʻelua ʻāpana
- ʻŌmole ʻaʻa - kahi papa
- Butteruk
- Kahalaole.
ʻOhi a kāpī i nā ʻaliki ʻelua, e hoʻohui i ka laiki i ka pā a me ka palaoa. E hoʻokomo i ka pīpī i loko o kahi pā wai o ka wai paila a lawe mai i ka cereal i ka 50% mākaukau.
Ma hope o kēlā, hiki iā ʻoe ke hoʻohui i ka cauliflower a hoʻolapalapa i ka ʻai no kahi 15 mau minuke. Ma hope o kēia manawa, e hoʻohui i nā greens a me kahi ʻīpū o ka ʻono o ka waiʻai i ka puhaka.
Haka ʻaʻa
No ka kuke ʻana āu e pono ai:
- Kāleka brown - 50 g
- Kāleka - 2 mau ʻāpana
- Miliki - 2 mau kīʻaha
- waiū - 2 mau aniani;
- Butteruk.
E holoi, kāpili, kāpī i nā kāloti ʻelua a waiho i loko o ka pā me ka wai. Hiki iā ʻoe ke hoʻohui i ka pata, a laila hoʻomoʻi i ka wela wela no kahi o 10-15 mau minuke.
E hoʻohui i kekahi wai inā ua maloʻo ia, a laila hoʻohui i ka waiū nonfat a me ka raiki brown. E hoʻolapalapa i ka paka i ka hapalua hola.
