Iloko ona i kakauia kelulose, a pehea e pono lawe

Iloko ona i kakauia puluniu? Kēia ninau mea o ka hoihoi i na kanaka he nui, ka poe e kiai ana lākouʻai. No ka mea, puluniu i ka nui o ka mea pono keia mau waiwai: stabilizes koko kō pae, ho'ēmi i kā ka pilikia o ka maʻi 'aʻai, e huikala i ke kino o toxins a oi.

No laila, ma hea ua iloko?

Ma mua o mākou loaʻa mai iʻai i puluniu, e pono ke kuai i ka i ana ia ia mea maikaʻi, e loaa ia ia ma o ka maoli alanui, ai oa ma. Ia mea,ʻaʻole e pono ke hana kumukanawai. Penei, kou kino e kiʻi i wale i ka puluniu, akā, i ka poʻe kaua o nā mahuaola e like me phytonutrients, nā wikamina, antioxidants a me nā minelala hao.

Paipai mahele lāʻau no ka lā o 25-30 nā huna, oiai kekahi nutritionists Meu '40 diabetic mahele lāʻau He 50 nā huna no ka lā. Nui, he kela la i keia mahele lāʻau o ka puluniu E e wae pākahi. No ka laʻana, bodybuilders pono i ka hailona o calories, a nolaila he nui ka helu o ka mea pono keia mau oihana mua, e like me puluniu.

Inā 'oe a loa hoʻonui i ke dala i hua mai la no ka lā mea, a lailaʻoe e i ka pilikia bloating, a ina e lawe nui loa o ia, pakahi aku la ia bran, laila loaʻa diarrhea. No ia mea, ia mea e pono ai i ke kiʻekiʻe o hoʻonui i ka laʻau heluna.

Ano, ma hope, e ike mākou, a he puluniu. Ua Ua na kuhikuhi ma ka ai. Ka a pau oat a me ka oat bran he wailana puluniu a me ka Hoʻokolohua-glucan. Ia e hoopau ana i kēiaʻano o ka puluniu, i ke kino emi naʻokoko. Rice bran e no hoi e pono keia mau mea, no ka mea, emi ka nui o ka LDL i loko o ke kino. Ka mea, i ka ia waiwai Brandy mannan, glucomannan i loaʻa ka mahalo i kia.

Puluniu ua loaʻa i loko o ka pā, ahu iho o ke cocoa ka papapa maka, i mea i loko o ka bran. E like me ka poe akamai, i kēia mau bran hoomahuahua i ka nui o ke kiʻekiʻe nuʻa lipoprotein naʻokoko, a malalo pae o oxidized naʻokoko i loko o ke kino.

Puluniu ua loaʻa i loko o buckwheat. Kekahi kiaha o ka oatmeal, e haawi aku oe i 20% o ka kela la i keia waiwai, no laila, pinepine ai ia. A hailona no dietary puluniu hiki ke loaʻa i loko o ka poeikohoia o ka ʻohana o nā legumes: ka papapa maka, papapa, peas, peanuts. ʻO ka pī iloko i ka nui helu o nā insoluble a me ka wailana puluniu. Akā, oi loa aku hoi i hilinai ma luna o kēia mau huahana, like me ka wailana waiwai uaʻawaʻawaʻana i loko o ka naʻau liʻiliʻi nui, ma o na la bloating.

O ka ihu, he wahi lihi iki o ka puluniu i ka hua, o ka oi aku wailana. No hoi na loko ia a me ka insoluble ano o ke olona, e ka poʻea pau i ka hana o gastric iaʻi.

A iloko ona i kakauia hou puluniu? Hua kukui. He nui na kamailio e pili ana i ka Anati-'aiaola waiwai (phytates), iloko o loko o ia mau mea, akā, inā pono-O ke kaulikeʻai, ka mea e ole ālai ia 'aʻe i ke omo o ka mea pōhaku kumu mua. E hiki no hoi e alohaʻia i ke kukui no ka germination, a laila, maloʻo. Phytates Wāwahi i posapahate a me ka inositol.

Pakahi aku la ia i ka mea waiwai ma ka puluniu anoano. Ke olona i pihaʻi me ka hola 7 g. O ka waiwai no 1 tablespoon. Sesame na anoano i kekahi waiwai i loko o laila. Aie i ke 'ano o ka insoluble puluniu, lignans, anoano emi i ka pilikia o ka maʻi' aʻai.

Iloko ona i kakauia puluniu, ma ka hou ana i keia? O ka holo ana, ka lau, a me ka nui mea. E uku nānā 'ana i ka spinach, Kale, asparagus a me ka broccoli.