ʻO ka raiki kekahi o nā meaʻai nui i ka papaʻai kanaka. He kumuwaiwai waiwai nui ia no ke kākoʻo ʻana i ka hana o ka lolo a me nā mākala, ka hana kino a me ka noʻonoʻo. Ma muli o ka ʻai caloric o ka laiki, waiwai ʻia kēia hua palaoa e like me ka palaoa a me nā cereala ʻē aʻe. Aia ka ʻōlelo Kina i kahi aloha e unuhi maoli ʻia e like me "ua ʻai mua ʻoe i ka laiki?", Ka mea e hōʻike ana i ke koʻikoʻi o kēia huahana i ka meaʻai o ka lāhui nui loa ma ka honua.
ʻAʻole wale ʻo Kina, akā ʻo Iapana, Thailand, Kōlea, India, a ʻo ʻApelika hoʻi, ʻAmelika Hema e hoʻohana i ka raiki i kēlā me kēia pāʻina ma ke ʻano he ʻaoʻao no kaʻiʻo a me ka iʻa. I kēia lā, hoʻohana ʻia ka laiki ma ke ʻano he kumu nui i nā ʻano mea kanu ʻai ʻole a me nā mea ʻai ʻole.
- ʻōwili sushi;
- pilaf;
- risotto;
- biriyani;
- curry.
No ʻEulopa a me ʻAmelika ʻĀkau, makemake nui ʻia ka laiki i nā kuʻuna culinary like ʻole, akā nā cereala, ka nui o ka palaoa a me kāna kumu nui, ka berena, e hoʻokūkū pū me ia. I kā mākou moʻomeheu, ʻo ka kaulana o ka laiki ma muli o ka pilina moʻomeheu a me ka mōʻaukala me nā ʻāina o ka Hikina Waena. ʻO Plov, kahi kīʻaha Kazakh a me Uzbek lāhui, ua hoʻokumu paʻa ʻia i ka meaʻai Slavic.
Akā no ka poʻe e hoʻāʻo e ʻai pono, mālama pono, makemake e kūkulu i nā puʻupuʻu, ka ikaika a me ke ahonui, ʻo ka hihia o ka ʻai ʻana i ka laiki ka mea hoʻopaʻapaʻa loa. ʻOiai ʻo ka waiwai nui o ka meaʻai, nā mea aʻoaʻo a me nā mea hoʻomaʻamaʻa hoʻoikaika kino e paipai pinepine i ka kaupalena ʻana a hōʻalo paha i ka ʻai laiki. E ʻike pehea e pono ai ka laiki a i ʻole, i ka ʻaoʻao ʻē, hoʻopōʻino no ke olakino, hoʻemi kino a me ka meaʻai kūpono.
ʻO ka ʻike calorie o nā ʻano laiki
Aia ma lalo kahi papa e hoʻohālikelike i ka waiwai o ka meaʻai, nā calorie, a me ka papa kuhikuhi glycemic.
| ʻAno ʻokoʻa | ʻO ka ʻike calorie, kcal no 100 mau gram | Pūmua, gram | Momona, gram | Kālika, gram | ʻO GI |
| keʻokeʻo | 334 | 6,7 | 0,7 | 78,9 | 50 |
| palaunu | 337 | 7,4 | 1,8 | 72,9 | 50 |
| ʻAno ʻole ʻo Red | 362 | 10,5 | 2,5 | 70,5 | 55 |
| palaunu | 331 | 6,3 | 4,4 | 65,1 | 55 |
| ʻEleʻele (hihiu) | 357 | 15,0 | 1,1 | 75, 0 | 50 |
E like me kāu e ʻike ai, ʻaʻohe ʻokoʻa koʻikoʻi o ka ʻike kalori i waena o nā ʻano laiki. ʻO ka mea momona ka laiki ʻulaʻula ʻulaʻula, akā ma muli o ka hoʻonui ʻia o ka protein a me ka momona. Ke hopu nei ʻo ka laiki ʻeleʻele me ia, ʻoiai, ʻo ke kumu kūpono, ʻo ia paha ka calorie kiʻekiʻe loa o nā mea āpau.
Hiki ke hoʻoholo ʻia ʻo ke ʻano maikaʻi o nā cereala e laiki ʻeleʻele, kahi i loaʻa ka nui o ka fiber, a me ia - tocopherols, iron, magnesium, B vitamins a me nā amino acid waiwai. Eia kekahi, ʻo ka papa kuhikuhi glycemic no nā ʻano ʻokoʻa like like.
Nā waiwai kūpono a me ka hoʻohui ʻana o ka laiki
I kēia lā he nui nā ʻano laiki, akā ʻo ka mea a mākou e maʻa mau ai i ka ʻike ʻana ma nā waihona hale kūʻai ma kahi o ka buckwheat, semolina, barley a me nā cereal e keʻokeʻo anai ʻia a i ʻole ka raiki palaoa lōʻihi. ʻOi aku ka liʻiliʻi o nā ʻano pipiʻi o kēia moʻomeheu - brown, ʻulaʻula, brown, a mākou e ʻike ai ma ke ʻano he ʻano papaʻai o ka huahana. Akā, ʻoiaʻiʻo nō? ʻOi aku ka maikaʻi o ke kiʻi e hoʻohana i ka laiki hoʻomaʻemaʻe keʻokeʻo, akā ʻeleʻele a ʻeleʻele paha?
Laiki keʻokeʻo
ʻO ka mea mua, e nānā i nā pono olakino o ka laiki keʻokeʻo poli ʻia i hoʻomoana ʻia i ka hale kūʻai. I ke kaʻina o ka hana ʻana, hoʻomaʻemaʻe ʻia nā cereala i nā pūpū paʻakikī āpau, a me lākou - o nā mea momona waiwai, nā wikamina a me nā microelement. ʻO ka hopena he high-carbohydrate, starchy a me ka cereal calorie kiʻekiʻe me kahi papa kuhikuhi glycemic kiʻekiʻe.
ʻO kahi wikiō kikoʻī e pili ana i ka laiki keʻokeʻo no ka mea haʻuki maloʻo:
BJU a me ka ʻike calorie
No laila, ʻo ka nui o ka calorie o ka laiki no 100 mau gram he 334 kcal. ʻO ka poʻe ʻike nui e pili ana i ka meaʻai meaʻai a nānā i nā kūlike o BJU i kā lākou papaʻai ua ʻike mua lākou i ka 100 mau gram o kēia huahana e like me ka ʻai o kēlā me kēia lā o nā wīwī. Ma ke ʻano he pākēneka, hiki iā ʻoe ke ʻike i ke koho ʻana o ka carbohydrates i ka laiki: 78.9 g o ka net carbohydrates no 100 g cereal, ʻo ia ka 16.1% o ka nui o ka ʻike calorie o ka huahana. Nui loa nā momona i ka moʻomeheu - 0.7 g wale nō ma 100 g o nā mea maloʻo. Aia kekahi mau protein ʻē aʻe - 6.7 g, ʻo ia ka 1.4% o ka nui o ka ʻike kalori.
ʻIke loa, ʻo ka papa kuhikuhi glycemic (GI) o ka laiki keʻokeʻo maʻamau he kiʻekiʻe hoʻi ma 50 mau kikowaena. Ua manaʻo ʻia kēia he contraindication no ka meaʻai me ke kūpaʻa ʻana o ka insulin a me ka maʻi kō, akā ʻo ka poʻe makemake e hoʻohana i nā papa protein protein low-carb no ka pohō kaumaha (Kremlin, Atkins) ʻike i ka raiki ma ke ʻano kapu. No nā poʻe ʻimi e ʻimi ana e kūkulu i nā ʻili a i ʻole ka ikaika, maikaʻi ka ʻai ʻana i ka laiki. akā aia i loko o ka nui o ka ʻike kalori a mai hele i waho o ka pākēneka o BZHU.
No ka papaʻai kiʻekiʻe-kalapona i hoʻolālā ʻia i ke kūkulu ʻana i ka nui o nā mākala, ʻo ka pākēneka o nā kapena i ka momona a me ka protein ʻo 60/25/15. No laila, pili pono ka laiki i kēia ʻōnaehana.
Akā no nā papaʻai low-carb no ka lilo o ke kaupaona a me ka puhi ʻana i ka momona, pono nā ʻōpelu i nā momona a me nā protein i ka lakio o 25/35/40. He ʻōlelo aʻoaʻo he mau mea ʻai hou a stewed paha ia a me kekahi mau huaʻai hua ʻole e mālama i ka hana gastrointestinal maʻamau. No laila, ʻaʻole maikaʻi ka laiki me kēia ʻōnaehana.
ʻO ka waiwai kūpono o nā ʻano laiki
No ka meaʻai kūpono, e lilo ana ke kaupaona a mālama i ke kaupaona olakino, he mea nui e ʻike ʻaʻole wale i ka waiwai o ka ikehu o nā meaʻai, akā i nā peculiarities o kā lākou hoʻomākaukau a me ka asimilation e ke kino. ʻO kahi laʻana, ke kamaʻilio mākou e pili ana i ka ʻike calorie o ka laiki 334 kcal, manaʻo mākou i nā cereal raw. Ke paila ʻia, ʻohiʻohi ia i ka wai a hoʻonui i ka nui e 2-2.5 mau manawa. Ma muli o ka ʻole o ka wai o ka wai, lilo ka huahana i mea momona.
No laila, ʻo ka nui o ka calorie o ka laiki i hoʻopau ʻia (paila ʻia) ua 116 kcal. No laila pehea ʻoe e helu ai i nā calorie a ʻai i ka laiki e hōʻalo ai i ka loaʻa ʻana o ke kaupaona? Paipai ʻia e kaupaona i nā cereala maka ma mua o ka kuke ʻana a helu i ka helu o nā kilocalories no ke kaupaona holoʻokoʻa o ka huahana. Mai makaʻu: ʻo ka nui o hoʻokahi mahele o ka laiki i kēlā me kēia kanaka ʻaʻole i ʻoi aku ma mua o 1/3 kīʻaha, ʻaʻole i ʻoi aku i ka 300-334 kcal.
He aha ka laiki ʻoi loa?
Manaʻo ʻia ʻo ia no ka meaʻai kūpono, ʻoi aku ka maikaʻi o ka pani ʻana o ka laiki keʻokeʻo me basmati a i ʻole ka laiki hihiu pipiʻi. ʻOiaʻiʻo, ʻo kēia mau ʻano cereala, ʻokoʻa i ka laiki keʻokeʻo, ʻaʻole i hana maikaʻi ʻia a mālama ʻia ka hapa nui o nā mea pono a me nā meaola. ʻO kahi laʻana, ka laiki ʻeleʻele - ka mea e mālama i ka hapa nui o kāna pūpū - loaʻa nā nui o nā magnesium a me nā huaora B. ʻO ka laiki ʻulaʻula, loaʻa ka nui o ka hao a me ka potassium.
Akā ke manaʻo nei kēia ua ʻoi aku ka maikaʻi o lākou mai ka laiki i hoʻonani ʻia keʻokeʻo, a lilo i ka paona mai ka ʻula a basmati paha? Aʻole iki! No kaʻai pono a me ka pohō kaumaha, ʻaʻole ia he mea nui ke ʻano o ka laiki e ʻai ʻia. ʻO ka helu calorie o nā ʻano laiki like ʻole e like like a me nā pae mai 330-365 kcal ma 100 g o ka huahana maloʻo. No laila no ke aha nā ʻano ʻē aʻe - brown, ʻulaʻula, ʻāhiu, a ʻeleʻele - i manaʻo ʻia he papaʻai?
ʻO nā mea āpau e pili ana i ka nui o nā fiber, maikaʻi no ka digestion. ʻO ka papa kuhikuhi Thermal - kahi hōʻailona o ka nui o ka ikehu a ke kino e lilo ai i ka hoʻoulu ʻana i kahi huahana kiʻekiʻe pū kekahi. Akā i ka laiki keʻokeʻo he liʻiliʻi loa ia, no ka mea Hoʻokomo koke ʻia nā cereala i hoʻolapalapa ʻia. ʻO nā ʻano ʻeleʻele, ʻeleʻele a me nā ʻulaʻula, ma muli o kā lākou ʻike kiʻekiʻe fiber, hāʻawi i kahi lōʻihi o ka piha, hoʻopiha ʻana i ka ʻōpū, a mai kumu e lele i ka insulin i loko o ke koko. Ma muli o ka fiber a me nā mea paʻa ʻē aʻe, e emi ana nā calorie a me nā kalakeke i hoʻokahi lawelawe ʻana i ka laiki ʻāhiu a ʻeleʻele paha, e ʻoi aku ai ke olakino no ka papaʻai.
Panina hopena
ʻAʻole kūpono ke hōʻole iā ʻoe iho i kahi huahana e like me ka laiki inā pili wale ʻoe i nā loina o ka meaʻai maikaʻi. He moʻomeheu waiwai ia e hāʻawi i ka ikaika i ke kino no ke ola a me ka hana. E hoʻopili wale i kāu protein dietary, momona a me ka paʻakena a me ka pākēneka i kēlā me kēia lā. He ʻōlelo aʻoaʻo e kāohi pono i ka hope inā makemake ʻoe e hōʻemi i ka kaumaha, akā ʻaʻole pono ʻoe e haʻalele loa i kāu pilaf a risotto punahele paha - e hoʻēmi wale i ka ʻāpana.
