Pākī lapaʻau
ʻO kekahiʻohanaʻokoʻa e noho ana ma ka papaʻaʻohe berena - he meaʻala a hua nui. A ua pololei: 350 g o kēia huahana kūikawā e hāʻawi mai ana mai ka 50% o ke koi o kēlā me kēia lā o ke kino i loko o nā kiʻopaʻa, kahi hapakolu o ka maʻamau i nā protein,ʻoi aku i ka hapalua o nā hua hua B, nā huapona a me ka hao. I ka pōkole, hāʻawi mai ka berena iā mākou i ka lako pono o nā mea ola. Akā, aia ka manaʻo nui: ua paʻiʻia nā pīpī a pau e like me nā kūʻokoʻa likeʻole, no laila,ʻaʻole i like ka hopena o kā mākou olakino. ʻO nā kānakaʻepekema o ka Institute of Biochemistry. ʻO A. V. Palladin o ka Academy of Sciences of Ukraine no ka hopena o ka noiʻiʻimi noiʻi eʻikeʻia ana kaʻaiʻole o ka palaoa hūʻole iʻoi aku ka maikaʻi ma mua o nā hua i hanaʻia me ka hoʻohanaʻana i nāʻenehana hoʻomalu maʻamau.
Nānā nā meaʻono e hoʻokomo iā ia i loko o nā meaʻai maikaʻi a me nā meaʻai. Uaʻike nā kānakaʻepekema he mea ia e hoʻomaikaʻi pono ai i ke ola o ka poʻe i loaʻa i nā maʻi kūlohelohe o ka lāʻau cardiovascular me nā kiʻekiʻe o ka cholesterol kiʻekiʻe, atherosclerosis, diabetes, ka nui a me nā maʻi o nā'ōpū kino,ʻo ka mea i pili i nā maʻi maʻi. ʻO ka pipi mai nā kīhāpai i kāohiʻia e kōkua i ka hoʻomaikaʻiʻana i ka moku'āina me nā kaumaha kaumaha a me nā puʻuwai. ʻO kēia nā hopena o ka poʻe noiʻi noiʻi kaiaulu wale nō: ua manaʻo nā kauka o kaʻAhaʻAmelika American, i ka hoʻonuiʻana i kaʻai me nā huahana mai nā kīhāpai ulu, hiki iāʻoe ke hoʻonui nui i nā ikaika o ke kino. Wahi a nā mea'alaʻau aʻAmelika, pono i kēlā me kēia kanaka keʻai i ka 100 grams o kaʻai i nā huaʻai i kēlā me kēia lā. Kōkua lākou i ka hoʻoikaika i ka puʻuwai o ka naʻau, ka paleʻana i ka hōʻeha o ka puʻuwai a me ka piʻiʻana.
He aha kāu hōʻoia mai?
He aha ka mea likeʻole ma waena o ka berena a me ka berena maoli - he meaʻala a me ka waiwai maikaʻi mai ka palaoa i ulu? ʻO kahi pīpīʻai i ka palaoa'alamaha he nui nui o nā'ōpolicū wale nō, kahi e hoʻonā ai i ka glucose i loko o ke koko. Laweʻia kona kino nui i loko o ka glycogen (waiwai starchy) a waihoʻia ia no ka lā ua i loko o ke ake a me nāʻiʻo i keʻano o nā momona momona. ʻO ia ke kumu i kūpono ai ka manaʻo e loaʻa ka maikaʻi mai ka palaoa mai. Eia kekahi,ʻo nā huahana i hanaʻia i ka palaoa a me ka palaoa heʻeleʻele koke ka ikaika. Akā,ʻo ia hoʻi, hiki i ka hāʻule wikiwikiʻana (no ka emiʻana o ke koko glucose).
Ka mea i hanaʻia i ka palaoa i hanaʻia ma luna o ka palaoa i kālaiʻia, ma keʻano - aia nō nā'ōpona'ūpona nui loa, a heʻano kiʻekiʻe konaʻano ola. Ua maʻalahi lākou. Akā,ʻaʻole makemake mākou eʻai i ka lōʻihi ma hope o kahi'āpana o ia berena - nā kāpelu'aleʻa ka lōʻihi no ka lōʻihi o ka manawa e hoʻopau i ke kino a mālie mālieʻia, me ka hoʻololiʻole i nā hoʻololi koʻikoʻi i ka kiʻekiʻe o ka glucose i loko o ke koko.
ʻO ia ke kumu e maikaʻi loa ai ka liloʻana o ka kaumaha ma luna o kēlāʻano berena - kahi meaʻala a kūpono - a me kaʻole e hōʻeha i ke olakino. Aʻoi aku. ʻO ka liʻiliʻi o ka huahana i ka hanaʻenehana,ʻo kaʻoi aku o ka meaʻoi aku.ʻO ka meaʻai i kahuʻia e pili ana i ka palaoa i kālaiʻia i loko o ka fiber, kahi e hoʻopau ai i nā toxins a me nā mea make, e hoʻonāukiuki i ka hana maʻamau o ka microflora intestinal pono. E hoʻohālikelike: ma kahi'āpana berena mai ka'ōpala i kālaiʻia he 1.9 grams o ke fiber, a ma kahi'āpana keʻokeʻo wale nō - he 0.6 mau kala wale nō. Ua hōʻoia kekahi mau ho'āʻoʻana e hoʻonui i ke olakino,ʻo ka hapalua o ka meaʻai e pono ke kau i nā huahana mai ka palaoa mai. He mea pono e hoʻonui i ka hua'ōlelo o nā huahana mai nā huapalapala kulina.
ʻO ka pōā hānau
Pehea e hānau ai ka berena? ʻO nāʻenehana kūmole e hāʻawi i kēiaʻano: hana mua-exfoliate ka pūpū o ka palaoa i kālaiʻia, a laila'ōniu i loko o ka palaoa. Akā, aia i loko o nā pūpū a me nā huapalaa o ka'eina ka nui o nā huaora, nā mea kohuke kohu, nā fiber, nā pono pono'ī a me nā mea ola'ē aʻe no ka pono o nā kānaka.
Ma hope o ka hoʻohanaʻana,ʻo ka fiber ka waiwai o ka hoʻouluʻana, e hoʻoulu ai i ka leʻaleʻa, hānai i ka'ōpū o ke kino, akā,ʻo ka mea nui loa - ua ikaika ia hana. Ua kūkuluʻo Ukrainian pūnaewele i kahiʻenehana no ka hanaʻana i ka meaʻai mai ka palaoa a me ka palaoa kulina. Ma kēia huahana,ʻaʻole he lelo, kaʻaila kalo a me nā meaʻono. Ua kāluaʻia e like me ka mea kahiko o ko kākou mau kūpuna - ma ka meaʻaiʻala. Hāpai maikaʻi ia i kaʻono o ka berena. I ka huapalapala huapalapa, he nui nā huaora (ma ka B a me nā hui), macro- a me nā microelements, nā amino acids, nā'eleko momona, i maʻalahi i ke kino. ʻO nā enzymes i loko o ka hoʻohuiʻana o iaʻano meaʻai e kōkua ai i ka hoʻopiʻi wikiwikiʻana o nā protein a me ka mākikua -ʻo ka hope loa e lilo i ke kōpaʻa malt, a hoʻonāukiuki kēia i kāna'ōpū. Hiki ke mālamaʻia kēlā me kēia pānaʻi no kekahi mau lā me ka haʻaleleʻole i kona mau pono pono. He meaʻoluʻolu nui ia: ma lalo o kāna'ā'īʻeleʻeleʻeleʻele he'ōwiliʻeleʻele. ʻO wai ka berena?