Ma mua o kekahi mau makahiki i hala aku nei, he huahana exotic no ka Lūkini. Eia nō naʻe, i kēia lā ke ulu wikiwiki nei kona kaulana, keu hoʻi i waena o ka poʻe pili i ka meaʻai kūpono a me kahi nohona olakino. He laiki ʻulaʻula hihiu ia i manaʻo ʻia he mea pono loa ma waena o nā ʻano laiki ʻē aʻe i pau ʻole, kahi e mālama ʻia ai ka pūpū bran waiwai. ʻAʻole he mea kupanaha ma Kina kahiko kahi laiki ʻulaʻula i loaʻa wale i ka poʻe hanohano a me nā lālā o ka ʻohana o ka emepera.
Ka haku mele a me nā waiwai o ka laiki ʻulaʻula
Kāhea ʻia ka raiki i ka ʻulaʻula, kahi i hana ʻia me ka hana ʻōnaehana liʻiliʻi me ka ʻole o ka poli ʻana, me ke kala o ka iwi mai ka ʻulaʻula ruby a i ka brown brown. Aia i loko o ia mea nā mea waiwai nui i loko. Maʻalahi ka hoʻomākaukau ʻana i nā groats mai ia ʻano ʻano cereal, kahi ʻono, kahi ʻono momona a me ka ʻala berena.
Hāʻawi ka papa i ka ʻike ma nā ʻano maʻamau o ka laiki ʻulaʻula.
| ʻAno laiki ʻulaʻula | ʻĀina hānau | Hōʻike o ka palaoa |
| Ukana (Thai) | Tailani | ʻO ka palaoa lōʻihi, burgundy (kokoke i ke kala i ka pālolo) |
| ʻO Devzira | Usepekikana | ʻO ka palaoa waena, me kahi ʻulaʻula a ʻulaʻula paha, e hoʻomālamalama ma hope o ka holoi ʻana, wikiwiki e hoʻomākaukau |
| ʻO Ruby | ʻInia, USA, Lūkia | ʻO ka palaoa lōʻihi, ʻulaʻula ʻulaʻula |
| Yaponika (Akamai) | Iapana | Pōʻai, ʻulaʻula ʻulaʻula, kikoʻī loa |
| ʻO Camargue | Palani | ʻO ka palaoa waena, brown brown me kahi ʻono nutty a me ka ʻala i haʻi ʻia |
Hoʻoiho i kahi papaʻaina o nā ʻano laiki ʻulaʻula ma aneʻi no laila e loaʻa mau ia ma kou manamanalima.
ʻO ka helu calorie o ka laiki ʻulaʻula i kahi ʻano maloʻo he ʻokoʻa mai 355 a 390 kcal no 100 g, akā hoʻemi ʻia ka helu o nā calorie e 3 mau manawa ma hope o ke kuke ʻana i ka huahana. Loaʻa i kahi ʻāpana o ka palaʻai i kuke ʻia wale nō 110-115 kcal. Hoʻohui ʻia, hoʻokaʻawale ʻia ia ma ke ʻano he carbohydrate huikau pono. Ma hope o nā mea āpau, ke kuhikuhi o ka papa kuhikuhi glycemic, kaukaʻi ʻia i nā ʻano laiki ʻulaʻula, mai ka 42 a 46 ka nui.
Ka haku ʻana o ka laiki ʻulaʻula (100 g):
- Nā Proteins - 7.6 g
- Momona - 2.4 g
- ʻO nā kālika - 69 g
- Puluniu - 9.1 g
Nā wikamina:
- A - 0.13 mg
- E - 0.403 mg
- PP - 2.3 mg
- B1 - 0.43 mg
- B2 - 0.09 mg
- B4 - 1.1 mg
- B5 - 1.58 mg
- B6 - 0.6 mg
- B9 - 0.53 mg
Makau, microelements:
- Potassium - 230 mg
- Makanekiuma - 150 mg
- Kalipuna - 36 mg
- Sodium - 12 mg
- Pākuʻi - 252 mg
- Chromium - 2.8 mcg
- Hao - 2.3 mg
- Kiniki - 1.7 mg
- Manganese - 4.1 mg
- Selenium - 25 mcg
- Fluoride - 75 mcg
- ʻIodine - 5 mcg
I ka kuke ʻana, hoʻohana ʻia ka laiki ʻulaʻula e hana i nā ipu ʻaoʻao, nā kopa, nā sāleta. Hiki iā ia ke lilo i kīʻaha kūʻokoʻa. ʻOi aku ka maikaʻi i hui pū ʻia me nā manu moa, nā iʻa, nā mea kanu (koe wale no nā starchy: uala, turnip, pīni). ʻO ka manawa kuke e pili ana i 40 mau minuke, ʻo ka lakio o nā cereala a me ka wai he 1: 2.5. ʻAe ʻia e hoʻohui i ka aila mea kanu i ka laiki mākaukau: ʻoliva, linseed, a pēlā aku.
ʻ Tiplelo Aʻo: Mālama ka laiki ʻulaʻula i kāna germ, no laila kūpono ia no ka germination. ʻO ka maʻamau, ʻike ʻia nā wana mua ma hope o 3-4 mau lā inā kau ʻia nā hua ma kahi kūpono. E ninini i ka laiki i ka papa 1 ma kahi pā a i ʻole ka ipu liʻiliʻi a hoʻouhi me ka gauze pulu a i kahi lole (lilina, pulupulu).
No ke aha maikaʻi ka laiki ʻulaʻula nāu?
Hoʻohui ka laiki ʻulaʻula i nā waiwai kūpono o nā ʻano brown a me nā laiki hihiu me nā ʻano waiwai pākahi. Mahalo i kāna ʻano kaulike, ka mea waiwai i nā wikamina A, E, o ka hui B āpau, potassium a me ka magnesium, hoʻokūpaʻa ka cereal i nā hana metabolic a me ke kahe o ke koko, kākoʻo i ka hana maʻamau o ka ʻōnaehana cardiovascular, a pale i ka hōʻiliʻili ʻana o nā paʻakai i nā hono.
ʻO ka raiki me kahi pūpū ʻulaʻula kahi hopena maikaʻi i kaʻiʻo o ka mākala, kahi e mahalo ʻia e nā mea ʻaleʻale. Hoʻopaʻa ia i ka naʻau a me ke ʻano o ka manaʻo maʻamau, pili i ka hana o serotonin. Ma muli o ka papa kuhikuhi glycemic haʻahaʻa, hiki i nā diabetics ke hoʻopau palekana i nā cereal. ʻAʻole wale ka laiki ʻulaʻula i kumu e piʻi ai ke kō i ke kō glucose, akā kōkua i ke kino e hana i kāna insulin ponoʻī.
ʻO nā pigment e hāʻawi i ka hue red-burgundy o ka pūpū i loko o kahi nui o nā antioxidants. ʻO ka like me nā mea kanu huamoa a me nā huaʻai. Hōʻike ʻia ko lākou hopena maikaʻi i ka hoʻoliʻiliʻi o ka paʻa o nā radical free e luku i ka pūpū pale o nā hunaola olakino o nā aʻa a me nā meaola.
Ma ka hopena:
- hoʻonui i ke kūpaʻa i kēlā me kēia maʻi.
- ka hopena o nā neoplasms malignant (ʻoi aku i nā ʻāpana āpau o ka ʻōpū) e hoʻēmi;
- lohi nā hana ʻelemakule.
Hana kāna mau amino acid i ka laiki ʻulaʻula i kahi huahana ʻē aʻe. ʻO ia kahi kumu kanu o ka hao e pono ai i ka pale ʻana i ka anemia. ʻO ka ʻai mau ʻana o ka laiki ʻulaʻula (2-3 mau manawa i ka pule) hoʻonāukiuki i ka hana o collagen kūlohelohe. Hoʻonui ka ʻili o ka ʻili, lilo ka leo i laumania. Hoʻomaopopo nā lede i nā hoʻomaikaʻi maikaʻi i ke ʻano o ka lauoho a me nā kui ke hoʻokomo ʻia kēia ʻano laiki i ka papa kuhikuhi maʻamau.
Laiki ʻulaʻula no ka pohō kaumaha
Ua koho aku nā mea ʻai pono i nā laiki ʻulaʻula no kāna pono kōkua pohō. Hoʻopiha ʻia kāna mau meaolaola e ka nele o ke koʻikoʻi ma ka ʻōpū a me nā ʻōpū. ʻO ka fiber, i loko o ka nui o ka nui i ka casan bran, komo i loko o ka ʻōpū, hui pū me ka wai a hoʻonui nui i ka nui.
A ʻo kahi hopena, hoʻemi ka makemake, a me ka fiber dietary e hōʻoia i ka neʻe a me ka neʻe o ka mea i ʻai ʻia ma o ka gastrointestinal tract. I kēia hihia, ʻaʻole lawe ʻia nā momona momona i loko o ka paia o ka ʻōpū. Hoʻohui, kiʻekiʻe ka ikehu o ka huahana, a ma muli o kahi hopena: no ka manawa lōʻihi, ʻaʻole wale ka manaʻo o ka māʻona, ʻaʻole e hoʻopilikia i ka pōloli, akā ua lawa ka ikaika a me ka ikaika no ka hoʻomaʻamaʻa ʻana a i ʻole nā hana hoʻoikaika kino.
Hoʻokumu wale ʻia ka papaʻai detox kaulana i ka laiki ʻulaʻula. ʻO kona lōʻihi he 3 mau lā. I ka pō o ka papaʻai a ma hope o ia, pono ʻoe e hoʻēmi i nā meaʻai palai a me nā starchy, palena i ka paʻakai a me ke kō, a hoʻonui i ka nui o nā mea kanu hou i ka papaʻai. Papa kuhikuhi papaʻai: 250 g laiki ʻulaʻula i kēlā me kēia lā. Pono e kuke me ka ʻole o nā mea hoʻohui a hoʻokaʻawale ʻia i 4 mau meaʻai like. Aia, ke nau pono ʻana. ʻAe ʻia hoʻi e ʻai i nā ʻōpela 3-4 me ka ʻili ʻole. ʻAʻole emi ka mea inu inu i ka mea nui i loko o kahi pūnaewele detox. Hāʻawi ka papaʻai iā ʻoe e hemo i ka tract digestive, lilo ma kahi o 2 kg, hemo ka paʻakai nui, ka wai a me nā toxins.
ʻO ka pōʻino o ka laiki ʻulaʻula
ʻAe ʻia ka laiki ʻulaʻula no ka hoʻohana ʻana i nā keiki, nā papaʻai, nā haʻuki a me nā menus ʻē aʻe kikoʻī no ka mea ʻaʻohe ona hopena maikaʻi ʻole i ke kino. E noʻonoʻo i kāna ʻike calorie i ka hoʻolauna ʻana i nā kīʻaha cereal i ka papaʻai, a laila e palekana loa ka laiki. He mea nui loa kēia no ka poʻe e nānā pono i ka lawe ʻana o ka calorie o kēlā me kēia lā a me nā kūlike o BJU.
ʻO ka leka wale nō: inā ʻaʻole ʻoe i ʻono i ka laiki ʻulaʻula, a laila ʻaʻole ʻoi aku ka nui o ka lawelawe ma mua o 100 g. ʻO kahi huahana hou a maʻa ʻole no kāu ʻōnaehana digestive, a me ka nui o nā fiber, hiki ke hana i ka nui o ke kinoea i loko o nā ʻōpū. ʻAʻole pono ʻoe e hoʻomaka i ke kuke ʻana i nā ipu laiki ʻulaʻula inā ua hōʻeha ʻoe i nā pilikia gastrointestinal.
E hoʻopau loa a hiki i ka hōʻino kūpono o ka laiki ʻulaʻula, hoʻokaʻawale i nā cereala a holoi pono iā lākou ma mua o ka kuke ʻana. I loko o nā ʻeke me nā hua pala ʻole i hoʻopau ʻole ʻia, i kekahi manawa i nā husks pono ʻole, ʻike ʻia nā ʻōpala liʻiliʻi a i ʻole nā hua i hoʻomaʻemaʻe ʻole ʻia.
Aia kekahi contra contications no ka hoʻohana?
ʻO ke kumu wale nō e hōʻoki ai i ka ʻai ʻana i ka laiki ʻulaʻula ma muli o ka hoʻomanawanui ʻole o kēlā me kēia. ʻOiai he kākaʻikahi loa kēia hanana, ʻoiai nā ʻano laiki āpau a me nā ʻano laiki he mau meaʻai hypoallergenic. Ma muli o ka nele o ka gluten i ka haku mele ʻana, ʻaʻole kapu ʻia ka laiki ʻulaʻula no ka poʻe e ʻeha ʻia mai ciliakia, kahi e hoʻopiʻi ʻia ai ka rai, ka palaoa, ka ʻoka, a me ka bale. ʻOi aku ka maikaʻi e ʻai i kēia ʻano laiki ʻaʻole i ʻoi aku ma mua o 1 manawa i kēlā me kēia pule me ka haʻahaʻa o ke koko, ka ate a me nā maʻi puʻupaʻa.
Kaha! ʻAʻole e huikau me ka raiki ʻulaʻula i hoʻopau ʻole ʻia (ka cereal i hana ʻia liʻiliʻi) a me ka laiki ʻula i hū ʻia. ʻO ka mea hope loa he keʻokeʻo hoʻomaʻemaʻe hoʻomaʻemaʻe ʻia ka laiki ʻulaʻula i hōʻike ʻia i nā koʻohune fungal e like me Monascus. Ma muli o nā kaʻina fermentation, loaʻa iā ia kahi hue burgundy-brown.
ʻAʻole kuke ʻia kēlā ʻano laiki, akā hoʻohana ʻia e like me ka mea ʻono, ka pena meaʻai i ka ʻoihana ʻiʻo a me kahi ʻāpana o kekahi mau mea hoʻopihapihaʻai. Hoʻohana nui ʻia ia i nā lāʻau lapaʻau kuʻuna Kina. Eia nō naʻe, he mea nui e hoʻomaopopo i ka hū, a i ʻole hū paha, pāpā ʻia ka laiki i ka EU ma muli o ka nui o nā paio. I waena o lākou: hāpai keiki, lactation, wā kamaliʻi, hakuʻala a me ke akepaʻa ʻole, pili ʻole me kekahi huahana (e laʻa me nā hua ʻalani), etc.
Panina hopena
Hoʻohālikelike ʻia i nā ʻano laiki kuʻuna, ʻoi aku ka pipiʻi o ka ʻulaʻula. No laila, pono ke kānalua i ke kumukūʻai e kānalua i ka maikaʻi o ka huahana. ʻAʻole koi ka laiki ulaula i nā kūlana mālama kūikawā. Ua lawa ia e waiho iā ia i kahi pouli i kahi ipu paʻa.
