ʻO Flour ka hopena hana hoʻoili palaoa a hope loa. Hoʻohana ia ia no ka hana ʻana i ka berena, pastry, pasta a me nā huahana palaoa. He mea nui ia i ka poʻe maʻi me ka maʻi maʻi i ʻike i ka glycemic index o ka palaoa, me kāna mau ʻano, e koho ai i kahi ʻano kūpono no ka kuke ʻana i nā kīʻaha haʻahaʻa haʻahaʻa.
He aha ka hoʻohui?
Loaʻa ka Flour mai kahi kaʻaina hoʻokahi, akā ma nā ʻano hana like ʻole, ʻokoʻa ka hana ʻana i nā hana.
- Hoʻohālikelike kumukūʻai - ʻo ia ʻano huahana ka hopena o ka hoʻomaʻemaʻe i ka hua mai ke koʻi, bran a me ka aleurone layer. Hoʻopili ʻia ia ma muli o ka nui o nā kinamona i ka hoʻoili ʻana.
- Ke kāwele waikahi - ʻo kēia ʻano palaoa ka iʻa mai ka ʻili o ka huapalaoa. Ua palena ʻia ka hoʻohana.
- Ke kāwili ʻaila (like a palaoa kākā) - like like me ka palaoa kaomi. Loaʻa i nā huahana nā hapa a pau o ka hānai. He kūpono kūpono a i me ka pono no ka hoʻohana 'ana i ka maʻi diabetes a me ka meaʻai.
ʻO ka kiko kikoʻī o ka palaoa:
- kōpio (mai 50 a 90% e hilinaʻi ai ma ka ʻano ʻano);
- nā protein (mai 14 a 45%) - i nā huaʻala o ka palaoa he haʻahaʻa, ma soy - ka mea kiʻekiʻe;
- nā lehelehe - a hiki i ka 4%;
- māpana - ʻaina kīʻaha;
- Nā huahelu B-series;
- retinol;
- toccololii;
- hoʻoneʻe;
- minuke.
Palaoa palaoa
Ua hoʻohua ʻia kekahi mau ʻano mai ka palaoa. Kuhi ʻia ka papa kiʻekiʻe e ka haʻahaʻa haʻahaʻa haʻahaʻa, ka nui o ka liʻiliʻi liʻiliʻi a me ka pau ʻole o nā ʻu huʻu. Kēia huahana huahana he kaloli kiʻekiʻe mau (334 kcal) a me nā waiwai nui glycemic index (85). Kuhi kēia mau kuhikuhi i ka palaoa o kā ka palaoa huakaʻi e like me ka mea laʻa ka mea nui o ka meaʻai o ka maʻi maʻi.
ʻO kahi mea i loaʻa i ka Wheat e kiʻekiʻe kiʻekiʻe ma kahi no ka maʻi maʻi maʻi maʻi
Nā hōʻike hōʻike o nā ʻano koena:
- ʻO ka mea mua - nui ka nui o ka pālolo, nā pālū calorie - 329 kcal, GI 85.
- Aia ka lua - ka nui o ka hōʻailona ma ka awelika a hiki i 0.2 mm, kaloli - 324 kcal.
- Krupchatka - pūpū a hiki i ka 0.5 mm, hoʻomaʻemaʻe ʻia mai ka ʻu, ua liʻiliʻi ka liʻiliʻi o ka fiber.
- ʻO ka palaoa wīwī - a hiki i 0.6 mm, hoʻohana ʻole ʻia nā ʻala, no laila ua ʻoi aku ka nui o nā huaora, nā microelements a me nā fiber no nā ʻoihana i hala.
- Ka palaoa palaoa - kīleʻa i nā hua kanu maka o ka ʻō loa makaʻa, ʻoi loa ka maikaʻi no ka poʻe ololi a me ka poʻe maʻi.
Oat palaoa
I waena o nā mea āpau āpau i hoʻohana ʻia e hana i ka oatmeal, ʻoi loa ka nui o nā mea kākoi (58%). Eia kekahi, ʻo ka hoʻonohonohoʻana o nā huapalapala e pili ana i nā beta-glucans, e hoʻohaʻahaʻa ana i ke kō o ke koko a kōkua i ka hoʻopau ʻana i ke kolamu ka nui, a me nā huaora B-series a me nā mea hoʻolale (zinc, hao, selenium, magnesium).
Hoʻohui i nā huahana oatemika i ka meaʻai e hiki ke hōʻemi i ka pono o ke kino no ka insulin, a me ka nui o ka momona e kōkua i ka hoʻoliʻiliʻi o ka hoʻoneʻe ʻana. Aia ka pualikoa glycemic waena ma waena waena - 45 mau ʻāpana.
ʻOatmeal - kahi hua o ka loiloi cereal
Hiki i nā kīʻaha kūpono e pili ana i ka oatmeal no nā maʻi maʻi:
- nā loiloi oatmeal;
- nā pancakes me ka maple syrup a me nā hua;
- ʻehā me nā hua ʻono a me nā ʻono, nā ʻona.
ʻO Buckwheat
ʻO ka palaoa Buckwheat (glycemic index he 50, kaloli - 353 kcal) - kahi huahanaʻai e hiki ai iā ʻoe ke hoʻomaʻemaʻe i ke kino o nā meaʻokoʻa a me nā toxins. ʻO nā waiwai e hoʻohana ai i nā mea kiko:
ʻO nā pancakes mai loko mai o ka palaoa rye no ka maʻi maʻi- ʻO B huaora e hoʻolaʻa i ke kikowaena waena a me ke kaʻa;
- Hoʻokuʻu ka kāpili nikotinic i ka kolamu nui, hoʻonoho i ke kahe o ke koko;
- pili ke keleawe i ka ulu a me nā ʻokoʻa ʻē o nā pūna, hoʻoikaika i nā pale o ke kino;
- kākoʻo ke manganese i ka hana maʻi thyroid, hoʻomaʻamaʻa i ka pae o ka glycemia, e ʻae i ka nui o nā huaora e komo ai;
- Hoʻonui hou ka zinc i ke ʻano o ka ʻili, ka lauoho, nā kui;
- hāʻawi ka waiwai i nā pono o nā mīkini hana;
- ka momona folic (ʻoi aku ka nui o ka manawa o ke gestation) ua hoʻopili i ka hoʻomohala maʻamau o ka pūpū a pale i ka nānā ʻana o nā maʻi abnormalities neural;
- kōkua ke hao e hoʻonui i ka hemoglobin.
Palaoa palaoa
ʻO ka huahana ka palena o ka glycemic index o 70, akā ma muli o kona ʻano a me nā waiwai pono he nui, pono ia e lilo i ka māhele o ka meaʻai i nā mea olakino a me nā mea maʻi. Aia i nā pae kiʻekiʻe o ka fiber, kahi hopena maikaʻi i ka digestive tract a me ka hoʻowalewale ʻana.
Kūpono nā helu nui o ka thiamine i ke ʻano maʻamau o nā hana kūnaʻi, hoʻomaikaʻi i ka hoʻokahe koko i ka lolo. Hoʻokuʻu ka huahana kālaʻai i ka kolamu nui, hoʻonā hou i ka hōʻola hou ʻana o nā pūnao a me nā ʻili, hoʻonui i ka ulu ʻana o ka mea hōʻeha kino (ma muli o ke ʻano o ka hana kino koʻikoʻi).
Mea huahana Rye
ʻO ka rye momona (glycemic index - 40, calorie content - 298 kcal) ʻoi ka mea nui i makemake ʻia no ka hana ʻana i nā ʻano huahana like ʻole. ʻO ka hopohopo pili nui kēia i nā poʻe i makemake i ka hyperglycemia. ʻO ka hapa nui loa o nā mea kanu pono i loaʻa i nā ʻano waihoʻoluʻu, i loaʻa mai nā ʻano kō i hoʻoheheʻe ʻole ʻia.
ʻO ka huahana Rye-hoʻokumu - kahi hale mālama o nā huaora a me nā minela
Hoʻohana ka palaoa wele no ka paila palaoa, akā ʻo nā kiko o nā minerala a me nā momona he ʻekolu mau manawa e ʻoi aku ai ma mua o ka palaoa, a me ka nui o ke kao - bale a me ka buckwheat. Aia i loko o ke ʻano nā mea pono:
- oosapera;
- kalaiula
- pākaukau
- keleawe
- hoʻōla
- hao
- Nā huaora B
Palapala palaoa
ʻO ka huaʻōlelo glycemic flaxseed he 35 mau ʻāpana, e pili ana i nā huahana ʻae ʻia. He haʻahaʻa loa nā haʻawina calorie - 270 kcal, kahi nui no ka hoʻohana ʻana i kēia ʻano palaoa no ka hiʻona.
Hana ʻia ka palaoa Flaxseed mai ka flaxseed ma hope o ka lawe ʻia ʻana mai loko mai o ia mea me ka pehu ʻana. ʻO nā huahana ia mau waiwai pono e loaʻa mai:
- ka hoʻoponopono maoli i nā kaʻina metabola;
- hoʻoikaika i ka hana o ke kaomi kūwaho;
- pale i nā pilikia o ka naʻau a me nā kīʻaha koko;
- hoʻonui i ka glycemia a me ka kolamu;
- nakinaki pū i nā mea ʻona a wehe aku i ke kino;
- he hopena pili anti-cancer.
Pea palaoa
ʻO GI o ka huahana he haʻahaʻa - 35, calorie kikooho - 298 kcal. Loaʻa i ka palaoa Pea ka hōʻemi i nā hōʻailona glycemic o nā huahana ʻē aʻe i ka wā e ʻai ana. Hoʻoulu i nā kaʻina metabolic, kaohi i ka ulu a me ka pālahalaha o nā ʻāpana o ke kūpaʻa.
Pea oatmeal - huahana kūwaho-gluten
Hoʻohana ka hua i ka hōʻailona mau kuʻuna o ka kolamu ma ke koko, hoʻohana ʻia no nā maʻi o ka mea hana endocrine, pale i ka hōʻemi o ka hōʻemi o ka vitamin.
ʻO ka palaoa Amaranth
Ua kapa ʻia ʻo Amaranth he lāʻau laʻau o ka mea i loaʻa nā pua liʻiliʻi, ʻoihana i Mexico. Kālua nā hua o kēia mea kanu a hoʻohana pono ʻia i ka kuke ʻana. ʻO ka palaoa Amaranth kahi mea maikaʻi i koho ʻia no kēlā mau hana palupalu i loaʻa iā GI kiʻekiʻe. ʻO kāna kānana he 25 wale nō kaʻona, ʻike kūleʻa - 357 kcal.
ʻO nā waiwai o ka palaoa amaranth:
- ua loaʻa ka nui o ka calcium;
- ʻaʻole loa momona;
- nā mea i loaʻa i ka hopena antitumor;
- ka hoʻohana maʻamau ʻana o ka huahana e hiki iā ʻoe ke wehe i ka nui o ka kolamu a hoʻihoʻi i ke koko i ke kino;
- hoʻoikaika i nā pale pale o ke kino;
- Hāʻawi ʻia no ka poʻe hiki ʻole ke ʻae i ka gluten (ʻaʻole i hoʻokomo ʻia)
- ua manaʻo ʻia he antioxidant ikaika;
- Kōkua i ka mālama ʻana i ka kaulike hormonal.
Mea Kau Palapala
ʻO ka palaoa ka iʻa kahi o nā o nā kuʻuna kiʻekiʻe o GI - 95. Hoʻoweliweli ʻia kēia i ka poʻe maʻi maʻi a me nā kānaka hānai. Loaʻa kahi calorie o nā huahana ka 366 kcal.
Hiki i kahi huahana e pili ana i nā mea ʻala maka i hiki ke hana e hana i nā pancakes, keke, i nā ʻano lepe. ʻAʻole kūpono kēlā ʻano ʻaona no ka palaoa palaoa, no kēia, ua hui pū ʻia me ka palaoa.
Soya palaoa
No ka loaʻa o ia huahana, hoʻohana ke kaʻina o ke kāohi ʻana i nā pī iʻa. Hōʻike ʻia ʻo Soy i hale mālama o ka protein o ka mea kanu, mea hao, B-series vitamin, calcium. Ma nā pale haleʻa hiki iā ʻoe ke loaʻa i ke ʻano holoʻokoʻa, kahi i paʻa i nā mea pono a pau, a me ka momona haʻahaʻa (ʻo GI ka 15). I ka embodiment lua, aia ka palaoa i nā hōʻailona o ka calcium a me ka protein i mea e kauoha ai e kiʻekiʻe.
ʻO nā huahana haʻahaʻa-haʻahaʻa - ka mea nona ka GI haʻahaʻa ma waena o nā ʻano palaoa a pau
Nā huahana huahana:
- hoʻolaʻa haʻahaʻa;
- hakakā me ke kaumaha nui;
- ka pale ʻana o ka naʻau a me ka maʻi vascular;
- nā hana anti-cancer;
- ke kaua aku i ka hopena o ka menopause a me ka menopause;
- antioxidant.
Hoʻohana ʻia kahi huahana soy e hana ai i nā buns, nā pōpō, nā ʻomi, nā muffins, nā pancakes a me ka pasta. He maikaʻi ia e like me ka thickener no ka hānai i ka homemade a me nā sauce, hoʻopili i nā hua moa moa i loko o ka ʻano o ka maikaʻi a me ka hoʻokolohua (1 mauʻaina = 1 huaʻai).
ʻO ka hoʻomaopopoʻana i nā kaloria, GI a me nā waiwai o ka palaoa e kau ana i nā mea ʻenehana kūpono e hiki ai iā ʻoe ke koho i nā meaʻai i ʻae ʻia, hoʻoliʻiliʻi i ka meaʻai, hoʻopiha hou ʻia me nā mea e pono ai.
