Makemake nā kānaka āpau e hoʻopōpō iā lākou iho me kahi mea ʻono. A ʻaʻole ʻokoʻa nā mea kākoʻo i ka ʻai olakino. Hoʻololi lākou i nā pōpō maikaʻi ʻole a me nā muffins me ka berena olakino. He mea pono wale anei ka berena a i ʻole he kaʻao, a he hiki paha ke hoʻololi i kāu mau ʻono me kēia, i ka nānā mua ʻana, nā papa unremarkable - e loaʻa nā pane i kēia mau nīnau i kā mākou ʻatikala hou.
He aha nā berena a pehea e hana ai?
ʻO ka palaoa kahi huahana bakery i hana ʻia mai ka palaoa cereal e hoʻohana ana i kahi ʻenehana kūikawā i kapa ʻia extrusion. ʻO ke kumu o ka hana penei:
- pulu i ka palaʻai i hoʻomākaukau ʻia;
- e ninini ana iā ia i kahi mea hana kūikawā - extruder;
- hoʻopau i ka wai i lawe ʻia mai nā hua ma lalo o ke kaomi kiʻekiʻe a hoʻohuli i ka palaoa i waho;
- hoʻopili ʻana o nā hua i kekahi i kekahi e hana i kahi briquette.
Aia ka palaoa i loko o ka extruder ma mua o ʻewalu kekona, e ʻae ai iā ʻoe e mālama i nā mea pono āpau. Hoʻohui ʻia, me kēia ʻano hana, ʻaʻohe mea i hiki ke hoʻohui ʻia i ka berena, e laʻa me ke kō, ka hū, a me nā preservatives. Aia ka palaoa i ka palaoa a me ka wai wale nō.
Ma waho aʻe o nā hua, e hoʻomaikaʻi i nā ʻano meaʻai a hoʻonui i ka huahana, hiki i nā berena ke hoʻopili ʻia.
- ʻākala;
- kupu ka pala;
- limu;
- nā hua maloʻo;
- nā wikamina a me nā minelala.
No ka palaoa a me ka palaoa mai ia ia, hiki ke hana ʻia i nā berena mai nā ʻano mea like ʻole o ia a kāhea ʻia, e laʻa me:
- Palaoa. ʻO ka berena maʻamau i hana ʻia mai kekahi o nā palaoa olakino. ʻO ka palaoa palaoa kahi kumu o nā wikamina, nā waihā, nā protein, nā microelement. He momona nō hoʻi ia i ka fiber. Hoʻoholo ʻia ka waiwai o ka palaoa e kāna papa a me ka coarseness o ka wili ʻana. I kēia hihia, ʻoi aku ka maikaʻi o ka papa haʻahaʻa.
- Rye. ʻO nā keke i hana ʻia mai ka palaoa kāʻili ʻia i ʻili ʻia, nona nā meaʻai he nui i loaʻa mai nā pūpū o ka palaoa.
- Kolo. Hoʻohana ākea ʻia nā pā palaoa i hana ʻia mai ka palaoa kulina i ka meaʻai pēpē. He mea kūpono hoʻi lākou no ka poʻe gluten intolerant.
- Laiki. ʻO ka palaoa maikaʻi loa i hana ʻia mai ka palaoa gluten-free. Pālahalaha a palupalu ka huahana. ʻO ka mea laiki ka laiki ʻeleʻele, nona ka helu nui o nā kumumea kumumea.
ʻIke pū ʻia ʻo ka palaoa, bale, palaoa ʻoka. ʻAno a olakino hoʻi lākou āpau i kā lākou ala ponoʻī. A no nā gourmets maoli, hiki iā ʻoe ke hāʻawi i nā huahana waffle a i ʻole nā lilina.
Nā pōmaikaʻi o nā berena: maikaʻi anei lākou āpau?
ʻIke ʻia nā pono o nā berena no ke kino o ke kanaka. ʻO ka mea mua, no ka nui o ka fiber i loko o lākou e hana nui ai i ka microflora ʻōpū a me ka hoʻomaʻemaʻe i ke kino o nā toxins a me nā toxins. I ka ʻōlelo o ka ʻikepili puluniu, 100 wale nō ka berena e hiki ke pani i kahi kilogram oatmeal! No laila, ʻaʻohe hiki ke pani ʻia ka berena no ka poʻe makemake e lilo i ka paona.
Eia kekahi, ʻo ka berena palaoa a pau kahi huahana papaʻai i kūpono no nā hui āpau o ka poʻe.
Hōʻike ʻia lākou i ka poʻe:
- makemake e lilo i kaupaona;
- nā mea maʻi ʻaʻai;
- loaʻa nā pilikia me ka gastrointestinal tract;
- me nā kinona kūpilikiʻi;
- ke alakaʻi wale nei i kahi nohona olakino.
Kōkua nā palaoa i ka pale ʻana i nā maʻi he nui:
- kūpono ka palaoa no nā maʻi gastrointestinal;
- Hōʻike ʻia ka buckwheat no ka anemia - hoʻonui maoli lākou i ka hemoglobin;
- hōʻike maikaʻi ka bale iā lākou iho no nā pilikia me ka gastrointestinal tract a me ke akepaʻa;
- Paipai ʻia ka oatmeal no ka poʻe i ʻeha i ke anuanu pinepine, ka maʻi ʻaʻai a me ka dermatitis;
- E kōkua ka laiki i nā maʻi o ke kikowaena ʻōnaehana, kūpono lākou no ka poʻe me ka ʻili pilikia.
Nā palaoa pālahalaha nunui, i kūpono no nā mea āpau loa, hōʻike maikaʻi pū kekahi iā lākou iho.
Loaʻa i ka huahana nā mea e pono ai no ke kino:
| Inoa | Pōmaikaʻi |
| ʻO ka fiber meaʻai a me ka fiber | E māʻona i ka pōloli, pale i ka ʻai nui, hoʻoliʻiliʻi i ka kolesterol, hemo i nā toxins mai ke kino, hoʻomaikaʻi i ka digestion, a hana maʻamau i nā pahu. |
| Nā waikawa momona momona ʻole | Kūleʻa lākou i ke koko, pale i nā maʻi puʻuwai, hoʻoliʻiliʻi i ka makaʻu ʻana i ka maʻi ʻaʻai, hoʻoikaika i ka ʻōnaehana a me ka pale ʻana. |
| Nā ʻAkika amino pono | Komo i loko o ke kūkulu ʻia ʻana o nā aʻa, nā hunaola, nā enzyme, nā homone, nā mea ʻāpala. |
| Nā wikamina | ʻO nā antioxidant i hana i nā berena e pale i ka ʻelemakule a me ka hoʻomaikaʻi ʻana i ka pale ʻana, a ʻo ka huaʻai PP a me B e hoʻopili i ka ʻōnaehana makaʻu waena. |
| Huli i nā mea | Loaʻa i ka palaoa palaoa ka piha o nā mea kumumea e pono ai no ka hana maʻamau o ka lolo, nā iwi, ke koko, nā kīʻaha koko, a me nā ʻōnaehana paleʻea. |
A ʻo ka mea hope loa - ʻokoʻa nā huahana bakery, ʻaʻohe hū o ka berena, a he mea nui ia no ke kino, ʻo ia hoʻi ka poʻe e nānā nei i ko lākou kiʻi.
Pōʻino kūpono
ʻOkoʻa nā berena ʻaʻole wale ma ke ʻano o ka cereal, akā me ke ʻano o ka hana ʻana. No laila, ma waho o ka extrusion, huli kekahi mau mea hana i kahi ʻano ʻokoʻa loa o ka hana ʻana i kahi huahana. Hoʻomoʻa lākou i nā ʻūlū e like me ka berena mau, akā lawelawe lākou iā lākou i ke ʻano o nā crouton lahilahi. I ka manawa like, loaʻa ka palaoa i ka hū a me nā mea hoʻohui meaʻai āpau. ʻAʻole hiki ke kapa ʻia ia mau berena ʻai pono. No laila, e hoʻolohe i ka hoʻohui o ka huahana. Inā loaʻa ka palaoa, ka hū a me nā preservatives, ʻaʻohe pōmaikaʻi.
ʻO ka berena "mea pono" hiki ke lilo i mea hōʻino. No laila:
- He mea nui e nīnau aku i kahi loea no ka poʻe e ʻeha nei i nā maʻi. Kūʻai ʻole ʻia kekahi cereala i ke alo o kēia a i ʻole ia pathology.
- Pono e hāʻawi ʻia nā keke me ke akahele i nā keiki ma lalo o ʻekolu mau makahiki: hiki i nā pulapula momona ke hoʻopōʻino i nā ʻōpū lahilahi o nā keiki.
Pehea e koho ai i ka berena?
Ke koho ʻana i kahi huahana, e nānā i nā helu aʻe:
- Haku mele. Ua wehewehe ʻia ka haku mele ʻana i nā kikoʻī ma luna. ʻO ka mea nui e hōʻoia i ka pono o ka huahana a koho iā ia e noʻonoʻo nei i kāna mau ʻano. ʻO kahi laʻana, i nā pilikia o ka ʻōpū, ʻoi aku ka maikaʻi o ka hoʻopau ʻana i ke koho ma ka palaoa a me ka palaoa bale.
- Pūʻolo. Pono ia e paʻa. Inā loaʻa kahi hemahema maopopo, e hele a maʻū a maloʻo paha ka huahana.
- Ke ʻano o ka popo. ʻO kahi huahana kūpono: pono i hoʻomoʻa ʻia, hoʻomaloʻo a paʻa i ke kala; crispy me ka laumania. ʻAʻole e haki ka berena, a ʻaʻole pono nā briquette i nā hakahaka ma waena o nā hua.
- Ka waiwai ikehu.
Hōʻike ka papa aʻe i nā hōʻailona ikehu nui no nā ʻano berena.
| Inoa o ka palaoa | ʻO ka waiwai ikehu ma 100 g o ka huahana | |||
| Kalori, kcal | Nā Proteins, g | Momona, g | Kalepona, g | |
| Rye | 310 | 11 | 2,7 | 58,0 |
| ʻO Buckwheat | 308 | 12,6 | 3,3 | 57,1 |
| Kolo | 369 | 6,5 | 2,2 | 79,0 |
| Palaoa | 242 | 8,2 | 2,6 | 46,3 |
| Laiki | 376 | 8,8 | 3,1 | 78,2 |
| Lilina | 467 | 18,5 | 42,9 | 1,7 |
No laila, ke kālailai ʻana i kēia a i ʻole i kēlā mea hōʻike, hiki iā ʻoe ke koho i ka huahana pono loa no kahi kanaka kikoʻī a no kahi kumu kikoʻī.
Ka hopena
ʻAʻole pono ka ʻai olakino e lapuwale a ʻono ʻole. ʻO nā mea hana, e ʻike nei i ka nui a keu aku o ka poʻe e hoʻololi nei i kahi nohona olakino, hoʻomaka lākou e hana i kahi koho maikaʻi loa i nā mea momona. ʻO ka berena palaoa holoʻokoʻa ʻaʻole wale ia he papaʻai a me ka meaʻai olakino. He huahana ono nō hoʻi ia i piha i nā hua maloʻo, nā hua puaʻa a i ʻole nā limu. E aʻo i ka hoʻohui ʻana o nā berena a koho i ke koho kūpono loa nāu.
