Ma hope o nā mea a pau, he kumu ia o ka fiber, ka huameʻa, nā mineral, nā amino a me nā waiʻaleʻa nui, i hoʻomeleʻa haʻahaʻaʻia a kōkua iā mākou e hoʻomau i kahi leʻaleʻa no ka wā lōʻihi. Akāʻo ka oatmeal, buckwheat a semolina porridge, ka mea i maʻa iā mākou mai ka wā kamaliʻi mai, he paʻakikī ia i ka hoʻowalewaleʻia:ʻaʻohe mea kūpono iā mākou. Malia paha, no ka mea, no laila,ʻo kaʻai a me ka legumes i kā mākouʻaiʻai kahi wahi kūponoʻole. Me kahi ākea nui mai nā alakaʻi'ē aʻe i loko o ko mākou pāpale,ʻelua wale nō mea kanu - keiki a me ka palaoa. I kēiaʻano,ʻoi aku ka hoʻomaʻemaʻeʻana, nā huahana i hoʻoheheʻeʻia: ka'āina'akihi, ka palaoa keʻokeʻo, nā kānana kānana kānana i hanaʻia, a lilo i ka kakahiaka kakahiaka maikaʻi. I loko o ia mau mea, i ka hoʻohālikelikeʻana i ka'ōpūʻokoʻa, he nui ke kumu o ke kī i (fiber diet), vitamins a me nā microeleuses, kahi e maikaʻi ai kaʻai. No laila, ma ka hoʻomaʻemaʻeʻole i ka palaoa, ma muli o keʻano likeʻole, hiki i ka 13.5% o ke fiber i loko, akā i ka palaoa palaoa - he hapa wale nō o ka hapa. Me kaʻaiʻole o kaʻai, hikiʻole ke loli maʻamau i nā mea i hoʻopiliʻoleʻia ma ke kino, akā, aia nō hoʻi ke kuleana o ka mālamaʻana i kā mākou palapilikia: e pili ana i ka 70% o nā pūnaewele pukaʻole i ka mucosa. ʻO ke kumu kūpono o ka fiber e hoʻemi ana i ka hopena o kaʻehaʻeha o ka colon a kōkua iā ia e mālama i nā kūlana cholesterol maʻamau. A pehea hoʻi inā e ho'āʻoʻoe i nā huahana hou,ʻoiai ua liʻiliʻi paha mākou aʻaʻole paha iʻike muaʻia aʻaʻole mākou i hoʻomau i kā mākou hānauʻana? ʻO ka mea hou,ʻoiai, hiki iā lākou ke noʻonoʻo waleʻia:ʻaʻole kēia ka hua o ka hānauʻana o nā lā, akā,ʻo ka mea iʻikeʻia no nā kau a me nā lemu. Hiki ke loaʻa iā lākou i loko o nā meaʻai meaʻai meaʻai aiʻole i nāʻoihana kūikawā o nā supermarketsʻai ma nā supermarkets nui. A pono kēia pilikino e hoʻohana i ka manawa eʻimi ai.
Pale
ʻO ka palale eʻono loa i ke kūponoʻole i mea e hoʻonui ai i ka hui - a me ka paʻakai, a me ka momona, a me nāʻano momona o nā hua maloʻo. Hanaʻia ka bale mai ka bale (ua pahūʻia, paona paʻiʻole): ua waiwai nuiʻo ia i ka fiber a uaʻoi aku ka maikaʻi ma mua o ka palaoa bale maʻamau (ʻo ia ka hua'ōwili). Ua hoʻohanaʻia
Spulta
Kapaʻia ka hua'ōlelo i kapaʻia ma Europa, ma ka US. Ke kūʻaiʻia nei ma lalo o ka inoa "kamut", a aia ma Rūsia heʻano like-polba. Ua lōʻihi kēia mauʻano o ka palaoa: ua ulu lākou iʻAigupita kahiko,ʻo Babulona,ʻo Kievan Rus. Loaʻa ka loiloi i kēia mau lā:ʻoi aku ka nui o ka pilina ma mua o ka palaoa maʻamau, a me nā mea kelepona (eg selenium). ʻO ka pōmaikaʻi nui: ma ka'ōpū he nui nā momona i hoʻopihaʻoleʻia, a me ka pīnopili, i likeʻole konaʻano me ka mea i loaʻa i ka palaoa i maʻa iā mākou, ua waiwai nui nā amino acids. Eia kekahi,ʻo spelta kahi kumu maikaʻi o ka magnesium.
ʻO nā polokalamu uila
ʻAʻole kēiaʻano kūikawā kūikawā, akā,'ōpala a hoʻomaʻemaʻeʻia nā lelo: heʻulaʻula kaʻulaʻula, me kaʻole o ka iwi i waho. ʻAʻole i like kaʻono me ka'ōmaʻomaʻo e like me ka'ōmaʻomaʻo (me ka pū), akā ua mākaukau wikiwiki ia: i hoʻokahi wale nō mau minuke 5 mīkiniʻai, e hoʻohuli i nā leloʻulaʻula i loko o ka paila. Hoʻohana maikaʻiʻia ia i loko o nā mea kanu punahele a me nā'ōpala me kahi hōʻano'ē aʻe o nā meaʻala - curry, kumini, cardamom a me ka pepa. ʻO ka pōmaikaʻi nui:ʻo nā huaʻulaʻula maikaʻi kahi i hoʻopihaʻia, a he hale kūʻai maoli nō ia o ka protein a me ka fiber, akā he maikaʻi ka bale i loko o ka salakeke me nā kukama a me ka iʻa ... aiʻole e like me kaʻaoʻao i ka paʻakai a me kaʻailaʻaila. Hoʻokahi o ka caveat no ka poʻe maʻi i ka gluten (gluten), aia i loko o ka palaoa:ʻo ka bale hoʻi kahi pūnaewele. ʻO ka pōmaikaʻi nui: ka waiwai nui o ka bale i loko o nā huaora PP a me B, magnesium a me selenium.
Kinoa
I kekahi manawa he hua punaheleʻo ia o nā Incas. Ke kuhikuhi nei ka puke wehewehe'ōleloʻona eʻaʻole heʻai, akā he mea kanu. ʻO kona mau'āpana liʻiliʻiʻano like loa ia me ka palaoa - a ua mākaukau like nō ia. Ma hope o 15 mau minuke o ka kuke, ua maopopo lākou - no laila, ua hiki i ka manawa e wehe ai i ka ipu mai ka wela. Ma mua o ka kukeʻana, hiki iāʻoe ke hoʻomaloʻo i ka paʻi ma loko o ka pā: e hoʻonui i ka leʻaleʻa a hāʻawi iā ia i kahi helu ola. He maikaʻiʻo Kinoa no ka hoʻohanaʻana i nā meli, akā eʻoi aku ka maikaʻi o kaʻono i nā mea ulana, e hoʻonui i ka meaʻala eʻono ai. ʻO ka pōmaikaʻi nui: kinoa ka nui o ka protein, ka magnesium, ka huaora B.
ʻOiwi
Hiki keʻikeʻia nāʻano soybeans ma nā papa wale nō ma hope o ka lōʻihi o ka hanaʻana: uaʻailaʻia (waihoʻia i ka momona), a laila,ʻo ka topa, soya sauce, pasta, a "meaʻai" ke kumu o ka "waiū". Ua lōʻihi lōʻihi ka hoʻomākaukauʻana o nā soybeans nui (ʻo ia wale nō no ka waihoʻana ma mua o ka hōʻiliʻiliʻana i nā horaʻewalu) a hoʻomau mālie. Akā, inā eʻailaʻoe iā lākou e like me nāʻanoʻano maʻamau (ʻoiai, he pūpuʻu legume nō hoʻi ia), a lailaʻaʻole lākou e nele i ka mea a pau,ʻaʻole hoʻi i kaʻai,ʻaʻole hoʻi i ke aloha. No ka hoʻouka wikiwikiʻana i ka hana, ma hope o kaʻaeʻana, e hoʻopau i nā piʻa ma ka wok me nā huaʻai. Hiki nō iāʻoe ke hana i nā soups, nā pates, a ināʻoe e lawe i nā pīniʻeleʻele, hiki iāʻoe ke hoʻomaloʻo me ke kāleka a hui pū me nā momona a me ka iʻa. ʻO ka pōmaikaʻi nui: pēlā,ʻo ia ka mea alakaʻi i waena o nā lemu a me nā kīʻaha no ka protein, he mea nui loa ia no nā meaʻai a no ka poʻe a pau e makemakeʻole e hanaʻino i nā palekana holoholona.
Amaranth
ʻO kēia lau nahele ka manawa nui o ka poʻe Aztecs, a ma kēia manawa, ma hope o nā moʻo'ōlelo he nui o ka poina, hoʻi ia i ka meaʻai i kēia manawa. ʻO nā hua'ōmaʻomaʻo gula maikaʻi, nā mea iʻoi aku ka maikaʻi o kaʻaiʻana, e kukeʻia no kahi he kanahā mau minuke, a ma hope o ka likeʻana o ka porridge me ka likeʻana o ka polenta. Hiki iāʻoe ke'ōpala i ka palaoa i loko o ka mea'alalaʻau palaoa a hoʻohanaʻia no pancakes, aiʻole hiki iāʻoe ke hana i ka popcorn mai iā lākou e hoʻohana ana i kaʻenehana like me ka palaoa. ʻO ka pōmaikaʻi nui: He waiwai nui ka Amaranth i nā amino acids i loko o ka protein, magnesium a me ka hua'Ā (ʻo ia ma ka amaranth he like like me kaʻailaʻaila). Eia naʻe,ʻaʻole i loko o ka gluten, kahi i loaʻa ai i kekahi mau maʻi allergic.