I loko o ka porridge ka nui o ka proteinlā: nā mea pono, nā calories a me nā mea maika'i

Mai ka wā kamali'i,'ike nā mea a pau he mea'ai maika'i loa ka parota. Eia na'e, i kēia mau lā, makemake mākou e kama'ilio e pili ana i ke'ano o ka hua'ai ka mea nui loa. 'O nā mea'ai a pau ka kumu waiwai loa o ka huaora a me nā minela, nā amino a me nā mea'ai. Ua kūpono'o Kashi i ka nānā'ana a me nā'ano hana like'ole hou o nā mea kū'ai ma nā supermarkets.

Ka'ike ku'una

Loa'a mākou i ka'ike kahiko o ka'ai'ana i ka mea'ai. 'O kēia ka kumu kumu mua loa o ka'ai a kekahi i mana'o ai e ho'ohana. 'Oiai he 17,000 mau makahiki i hala, ua ho'omaka ka hana'ana i nā pālele i nā kūpuna kahiko. A ma hope iki,'ike lākou i nā'ele, a me ka millet. 'A'ole i koho'ia i ka porridge ka nui o ka protein. Ua hele ka'ai i ka mea e ulu nei ma kēia māhele. 'O ka'ai ka mea i ho'olako i ka mea'ai waiwai a me ka mea'ai aku i nā mea momona o ka heluna kānaka, hā'awi i nā mana me ka ike.

'Ai'ia nā mea'ai i nā'ano like'ole. 'O lākou, ua kuke'ia ka porridge a me nā pīpī, a'o ka'ōwili ho'i no ka pule pālua. Mai hō'ole aku iā lākou a me ka po'e waiwai. Ma kēia'ano, ua ho'ohana'ia nā'ao'ao o ke kīhāpai e like me nā'ao'ao o ka mea'ai. I kēia mau lā,'oi a'e ka nui o nā mea'ai iā mākou ma mua o nā kānaka o ka noho'ana. 'O wai o lākou ka mea nui loa? Loa'a nā pōmaika'i no ke kino i ka helu'ana i nā mea pilikino. 'O kēia kahi'oihana nui loa o ka hale no kā mākou mau mea a me nā'ōpena. No laila, ua ho'oholo mākou i kēia lā e'ike i ke'ano o ka hua'ai i ka nui o ka protein.

Oat groats

I kēia lā, nui nā po'e e kū'ai ana i nā flakes o Hercules. Eia nō na'e,'a'ole kēia mau hua maika'i i kūpono'ole. No laila, inā e no'ono'o'oe iā'oe iho i ka mea'ai maika'i, e aho e ho'opau i ka oatmeal. 'O ka'ai'ana,'a'ole ia he pa'akikī. Akā'o ka'ai'ana o ka'ohi koke'ana he mea ho'ohehe'e'ia e hā'awi'ole i ke kino i kekahi mea pono.

I ka'ōlelo'ana e pili ana i ke'ano o ka hua'ai ka mea nui loa i ka protein,'a'ole hiki iā'oe ke ho'opoina e pili ana i ka'ōpala. 'O kēia hua palaoa kekahi o nā mea mua. Ho'ohui pū me nā pūmua, aia nā microelements a me nā huaora, a me ka nui o ka fiber. 'O ka helu o Caloric he 355 kcal no 100 g hua. Aia nā'ōpala i nā lālā hiki'ole ke hana'ia e like me ka'ōpala i loko o ka'ōpū. E ho'oma'ema'e lākou i nā paia a ma ka manawa like e alaka'i ai i ka cholesterol.

I ka wā ma'amau e'ai i ka oatmeal, e ho'ohemo'ia'oe i nā ma'i o ka'ōpū o ka ma'i. Hā'awi'ia ka nui o ka ike, no laila e hau'oli'oe i ka lā a pau. Aia ka hanana i kahi enzyme e ho'onui ai i ka absorption o ka momona i loko o ka'ōpū. Ua'ike'ia'o Oatmeal e ka nui o ka biotin, a ua komo'o ia i ka kū'ai'ana i nā cholesterol, nā protein a me nā amino acids.

Naʻe, ai ka porridge eʻai i kēlā lā, ua au e hoomanao i ka mea iloko phyticʻakika. Ho'opilikia ka mea i ka'ona o ka pa'iko i loko o nā'ōpū, kahi e hiki ai ke ulu i ka osteoporosis.

Ke'ike nei'oe i ka hana'ana i "Hercules" maika'i? E pīpī i ka flakes me ka wai ma ke anuanu o 1/3, ae hahao i ke ahi. Ma hope o 10 mau minuke, e ho'ohui i ka'aila i ka pā a e ho'opili pono i ke po'i. Ma mua o ka lawelawe, e ho'okomo i nā hua: nā hua, ka cherries, a me nā mākoki.

Buckwheat

Inā mākou e kama'ilio e pili ana i ke'ano o ka hua'ai ka mea nui loa i ka protein, a laila hiki koke mai i ka mana'o buckwheat. Pāle'a,'olu'olu, hānai, he mea punahele ia no nā mea he nui. Malia paha he mea e'ike ai'oe, akā,'a'ole'o ka buckwheat i nā'ano'ai, e like me ka nui o nā groats. He mea kanu lā'au ia,'o ka pili pili loa o ia'ano he ke'oke'o. 'O ka hua'ōlelo kalole o kēia huahana he mea li'ili'i, akā, nui ka pōmaika'i o ke kino. Ma ka 100 g, 320 kcal wale nō.

He po'okela kūlana'ole ia i waena o nā hua'ai no ka waiwai kūpono. Aia ia ma luna o kahi nui o nā mea'ai. 'O ka hapanui, i ka ho'oholo'ana e lilo i ka kaumaha, ho'omaka nā kānaka e nānā pono i ka protein i ka mea'ai. E kōkua ka papa iā'oe e hana i ka'ai maika'i, kahi e hā'awi ai i ka manawa kūpono e loa'a ai ka maika'i.

'A'ole kūpono'o Buckwheat i ka po'e wale nō e nānā i ko lākou'ano. 'O kēia ka mea kūpono loa no nā pilikino holoholona no nā mea mahi'ai. 'O kahi hua'ai maika'i a maika'i e hā'awi iā'oe e kūkulu i ka mea'ai maika'i. Ke dala o ka haku mele 'ana o ka buckwheat mea kanu kumuʻiʻo ihoiho 18%. He hō'ailona maika'i loa kēia. Eia kekahi, ua waiwai i ka potassium a me ka magnesium.

I ka po'e, ua kapa'ia kēia huelo he kāma'a-iki. No ka mea, hiki ke ha'i'ia iā ia me ka hopena'ole. Akā, ka hapanui o pinepine ia hoihoi ka poe no ka mea a ka mea nui kumuʻiʻo ma ka ai (papaaina haawi i kekahi me nā hōʻike, no laila, e hiki ke ike pehea kona maʻiʻo mea okoa i loko o kekahi kiliala).

I waena o nā mea'ē a'e,'o ka buckwheat e ho'opakele i ke kino mai ka'ona a me ka lā'au make. Lawe ia i nā toxins a ho'emi'ia ka pilikia o ka ma'i ma'i ma'i. Hiki iā'oe ke helu i ke ki'ini'ole, kōkua ka buckwheat i nā ma'i kūpona me ka momona, a pēlā pū me ka avitaminosis. 'A'ole kēia he mea kupanaha, no ka mea, he waiwai nui ia i nā huaora o ka hui B, phosphorus, calcium, manganese a potassium, iron a me ka magnesium.

He mea ma'alahi loa ke kuke'ana i ka buckwheat maika'i i loko o ka ipu. No kēia, e ho'okahe i ka huelo i loko a ho'opiha i ka wai kai. E ho'omo i ka ipuhao i ka umu no 15 mau minuke. E wehe i ka uhi a waiho i ka waiū ma waena a ho'iho'i i ka umu no kekahi mau minuke. Ke ho'ololi nei'o ia i ka pele, mai kahi pola Lūkini.

Inā mākou e kama'ilio e pili ana i ke'ano o ka mea'ai i ka pōmaika'i nui, ho'omaka pinepine ka papa inoa me ka buckwheat. Akā,'o kēia ke'ano, e nānā hou.

'O ka palaoa bale

Ua poina'ia kona lā i kēia lā. Aia wale nō i loko o nā lumi'aina ke ho'omākaukau nei i ka rassolniki, a me ka pe'ale'a maika'i i kāhiko'ia. He nui ka po'e e no'ono'o nei he'ano na'aupō ia, akā,'a'ole lākou i'ike i ke'ano o ka kuke pono. 'O kēia ka hua o ka'eli'ana i ka palaoa,'o ia ke kumu o ka'ai a nā Roma kahiko. Ua'oli'oli'o Gladiators i kēia'ai, no ka mea, ua ho'opiha koke'ia ka uku ho'olālā. I Rusia, ua kaulana'o ia a ho'opau'ia e ka palaoa. Inā mākou e'ike i nā hua kūpono i loko o ka nui o ka protein (e hā'awi ka papa i ka manawa e no'ono'o pono ai i ka mea), a laila e hana'ia ka pele pele ma hope o ka buckwheat, me kahi'āpana li'ili'i. 'O ka helu o Caloric he 325 kcal no 100 g.

Pono e kuke pono'ia. E ho'oku'u mua i ka huelo no ka pō, a laila holoi a ninini i ka wai 1/5. E'ai i ka bale no kahi hora, a laila e ho'omaha i kahi ahi no 5-6 mau hola.

'O Wheat Groats

He lā maoli kēia ma kahi pāpale. He mea kaumaha ia i ka lā i kēia lā. Ho'omaopopo'ia kēia hua li'ili'i i nā mea li'ili'i, a ua mālama'ia nā mea pono a pau. 'Oi aku ka helu o ka palaoa meli i ka buckwheat, a'o ka waiwai nui o nā hua'ale'a. No kēia kumu, hiki'ole ke ho'ohana'ia ka meli porridge e nā kānaka me ka ma'i diabetes. Akā, he mea mālama ka mea olakino i ka ikaika, kahi lō'ihi o ke kānati, kahi kinai maika'i o nā protein a me nā huaora. 'O ka millet ka momona momona, kahi e ho'onui ai i ka mea'ai a me ka calorie o ka porridge (334 kcal no 100 g).

'Oi Kuika

Hiki ke kau'ia ma kā mākou papa inoa ma hope o ka palaoa pale. 'Oiai he mea'ē'ole kēia huahana a he mea'ē'ole i ko mākou'āina, pono e'ai'ia. 'O ka palaoa ka mea i ho'omo'a'ia he mea'oko'a ka manawa, a he hale kū'ai i nā hale kū'ai i kēlā me kēia makahiki a puni.

He mea'ai nui ia,'a'ole nui ka hana. 'O ka lō'ihi o ka'eli'u'ana he lō'ihi. I loko o 4 mau lā, e ho'ohiolo ke kino i nā huapi'a a ho'olimalima. 'O kēia waiwai kūikawā ka croup kahi akua akua maoli no nā po'e e mālama nei i kahi ki'i. I loko o ke kāpili'ana, me ka ho'ohui'ana i kahi'āpana maika'i o ka protein,'o ka pāpasa pālolo a me ka magnesium. He mea waiwai nui kēia mau mea i ka na'au. 'O ka nui o nā hua'ai ka mea e hana ai i kēia pōkole he mea kōkua maika'i loa no ke kino i ka manawa. 'O ka helu o Caloric he 337 kcal no 100 g.

A pau mākou i ka no'ono'o'ana i nā huahana me nā mea'enela ki'eki'e loa. 'O nā alahaka i helu'ia ma kēia'atikala he mea pono loa ia, pono e ho'ohana'ia i kēlā me kēia lā. A laila, e lō'ihi ka manawa o ke kino. Aia kekahi o ka palaoa e pono ke nānā.

Kahiki

Ke ho'ohālikelike'ia me nā koena o ka'ohi,'a'ole i loa'a ke kumukū'ai i loko o laila, akā ua maika'i nā mea - 7%. Ho'okomo'ia ka huahana i ka'ai ma'amau o nā miliona miliona o ka po'e ma ka honua. Ho'opakele'o ia me nā ma'i o ka'ō'ō'ana a me ka ma'i pa. He nui kona mau ha'alulu a me kona fiber. 'O nā'ano waiwai kūikawā ke'ano'ē a'e ma muli o ke'ano. He maika'i ke koho'ana i ke kala. 'O nā kīpala a pau i ka raiki, ka nui o nā kūlana maika'i loa. 'O ka helu o Caloric e pili ana i 320 kcal no 100 g.

Ma kahi o ka ho'opau'ana

He pa'akikī ke ha'i aku i kahi mea maika'i. Ka mea, i nā mea a pau maikaʻi kumu o ka kumuʻiʻo, puluniu a me nā wikamina. No laila, maika'i loa ke koho'oe iā lākou ma kā'oukou'ai. Ma nā'ano o ka'enela pilikino,'o ka palaoa ka mea i'ike'ole i nā lemu. E'ai pono a noho maluhia.