ʻO ka laiki ʻeleʻele kahi laiki piha me ka waihoʻoluʻu poni ʻeleʻele i hoʻoholo ʻia e kona kiʻekiʻe o nā antioxidants.
He ʻāpana ia o ka ʻano i kapa ʻia ʻo "Oryza sativa" a ua manaʻo ʻia ua puka mai ia ma Iapana ma mua o ka laha ʻana i Kina kahiko a lilo i "Forbidden Rice," aia wale nō i ka poʻe i loko o ka Hale Hoʻokolokolo Imperial Kina.
No ka mea, ʻaʻole i hoʻomaʻemaʻe ʻia ka raiki ʻeleʻele i kona ala e hele aku ai iā ʻoe, ua paʻa ia i kāna mau minerala maoli a me nā huaora, me ka Vitamin E, nā pae kiʻekiʻe o ka fiber, a me 9.9g o ka protein i kēlā me kēia 100g o ka lawelawe ʻana, ʻoi aku ka kiʻekiʻe ma mua o ka nui o nā raiki a me nā kīʻaha.
Ma Italia a me Kina, ua mahalo ʻia ka laiki ʻeleʻele no kona hui pū ʻana me ke olakino a me ka ikaika.
ʻOi aku ka makemake o nā meaʻai ma ka honua holoʻokoʻa i kēia huapalaoa hou, i loaʻa i kona kala ʻeleʻele hohonu mai ka nui o nā antioxidants.
Ua ʻike paha ʻoe ʻo kēia mau antioxidants like ka mea e hana ai i ka aubergines poni a me ka blueberries uliuli?
Inā ʻoe e ʻike nei i ka laiki ʻeleʻele i loko o nā ʻano ʻano ʻoluʻolu loa i kēia mau lā a ke noʻonoʻo nei ʻoe inā e nalowale ana ʻoe, mai hopohopo… Eia nā mea āpau e pono ai ʻoe e ʻike e pili ana i ke kumu e pono ai ka laiki ʻeleʻele i kahi kūlana koʻikoʻi i kāu mau ʻai a me ka lā- ʻai i kēia lā.
Ma kēia ʻatikala, e wehewehe mākou i ke ʻano o ka laiki ʻeleʻele, a me nā pono olakino e pili ana me ia. E wāwahi mākou i ka ʻike meaʻai o kahi kīʻaha, e ʻōlelo i ka mea e pale aku iā ia, a pehea e kuke ai i ka laiki ʻeleʻele.
He aha ka laiki ʻeleʻele?
ʻO ka laiki ʻeleʻele kahi ʻano laiki ʻāhiu me ka poni hohonu, aneane ʻeleʻele, ka waihoʻoluʻu, ma muli o kona ʻano antioxidant kiʻekiʻe.
Hana pinepine ʻia nā mea ʻai mai ka laiki ʻeleʻele ma Asia Hema Hikina, no ka mea, ʻoi aku ka starchy, ʻoi aku ka paʻa, a ʻoi aku ka ʻono o ka nutti ma mua o ka nui o nā ʻano raiki.
11 pono o ka laiki eleele
Hoʻopili ʻia ka laiki ʻeleʻele me ka nui o nā pono olakino, e like me:
- Nā waiwai antioxidant
ʻOi aku ka nui o nā antioxidants ma mua o nā laiki ʻē aʻe.
Mālama nā Antioxidants i kou kino mai nā hopena maikaʻi ʻole o ka ʻelemakule, e like me nā maʻi pili makahiki, ma ka hōʻemi ʻana i ke kaumaha oxidative.
Hiki ke loaʻa nā Antioxidants i loko o nā ʻano hua like ʻole, nā huaʻai, a me nā mea kanu - ʻoiaʻiʻo, eia nā meaʻai ʻeono i kiʻekiʻe i nā antioxidants āu e makemake ai e lawe mai i kāu lumi kuke.
Mākaukau no ka ʻepekema ma hope o ia? ʻAe, ʻo ka papa waho o ka laiki, i kapa ʻia ʻo ka bran a me ka hull, ua hoʻopiha ʻia me kahi antioxidant i kapa ʻia ʻo "anthocyanin", he antioxidant - e like me kāu e ʻike ai - kōkua iā ʻoe e mālama i kou olakino ma nā ʻano he nui.
- ʻOi aku ka maikaʻi o ka naʻau
ʻO nā meaʻai momona i ka meaʻai me ka nui o ka anthocyanin maʻi, e like me ka laiki ʻeleʻele, pili i nā manawa liʻiliʻi o ka maʻi maʻi cardiovascular ʻoiai lākou e kōkua i ka hōʻemi ʻana i ka cholesterol.
- Hoʻoikaika i ka hana lolo olakino
ʻO nā kiʻekiʻe kiʻekiʻe o ka antioxidant-anthocyanin i manaʻoʻiʻo ʻia e kākoʻo me ka hana o ka lolo olakino a me ka hoʻemi ʻana i ka mumū, pili pū me ka hiki i ka anthocyanin ke kāohi i nā hōʻailona o ka mumū ma nā wahi e hiki mai ai.14
- Kākoʻo i ka poho kaumaha
No ka mea, ʻo ka raiki ʻeleʻele ka palaoa holoʻokoʻa, hāʻawi ia i nā pae kiʻekiʻe o ka fiber i loko o kāna bran (papa waho).
'O ia ho'i, 'oi aku ka lō'ihi o ka ho'omohu 'ia 'ana o ka glucose i loko o kēlā me kēia hua'ai e ke kino, e kōkua ana iā 'oe e ho'omau i ka mālama 'ana i kāu mau kōpa'a a ho'emi i ka pōloli.
Ke hoʻomau nei nā pae kiʻekiʻe o ka fiber iā ʻoe i ka piha a me ka ikaika no ka lōʻihi, e liʻiliʻi ʻoe i ka hoʻowalewale ʻana i ka ʻai ʻai a puni ka lā, no laila ke kākoʻo nei iā ʻoe i ka ʻai olakino a me ka hoʻemi kaumaha.
- ʻOi aku ka maikaʻi o ke olakino maka
Loaʻa i ka raiki ʻeleʻele nā carotenoids ikaika e mālama ai i ke olakino o ka maka ma o ka pale ʻana i ke kukui polū pōʻino a kōkua i ka hōʻemi ʻana i ka pilikia o ka makapō pili makahiki.
- Piha i ka fiber
He pae kiʻekiʻe ko ka laiki ʻeleʻele, me kahi o 3.7g o ka fiber no 100g o ka laiki ʻeleʻele, hāʻawi iā ʻoe i kahi ala maʻalahi e ʻai ai i ka 7.4% o kāu ʻai i kēlā me kēia lā i ka ʻai hoʻokahi.
Loaʻa nā hōʻike ikaika e hiki i nā meaʻai me nā pae kiʻekiʻe o ka fiber ke kōkua i ka ʻeli ʻana, pale i ka constipation, a pili pū me ka pale ʻana i nā maʻi cardiovascular.
- Nā pae kiʻekiʻe o ka protein
Ke ʻimi nei ʻoe e kūkulu i ka ʻiʻo a i ʻole e lilo i ke kaumaha, ʻo ka mea mua āu e noi pinepine ai e hoʻemi ʻo ia ka ʻai ʻana i ka carbohydrate.
ʻO ia no ka mea, ʻo nā meaʻai i kiʻekiʻe i loko o nā kalapona i manaʻo pinepine ʻia he haʻahaʻa i loko o ka protein, ʻoiai he mea nui nā mea ʻelua i ka mālama ʻana i ka meaʻai olakino.
ʻAʻole pēlā ka hihia ma ʻaneʻi. Loaʻa maoli i ka laiki ʻeleʻele kekahi o nā protein kiʻekiʻe loa ma waena o nā kīʻaha āpau, me 9.9g o ka protein i 100g o ka laiki ʻeleʻele, i hoʻohālikelike ʻia me 3.5g o ka protein i loko o ka hale kūʻai maʻamau o ka laiki palaoa lōʻihi.
- Kiʻekiʻe maoli i ka Vitamin E
ʻOiai e nalowale ana ka nui o nā meaʻai i ka laiki i hoʻomaʻemaʻe ʻia i ko lākou nalo ʻana i ko lākou papa waho i ko lākou hele ʻana i nā hale kūʻai kūʻai nui, ʻo nā kīʻaha holoʻokoʻa e like me ka laiki ʻeleʻele e mālama i ko lākou mau mineral maoli, fiber, antioxidants, a me nā huaora.
ʻO kekahi o ia mau huaora ʻo ia ka Vitamin E, e kākoʻo ana i ke olakino o kou mau maka, ʻili, a me ka ʻōnaehana pale.
Pehea e hoʻohana ai i ka laiki ʻeleʻele?
Hiki iā ʻoe ke hoʻohana i ka laiki ʻeleʻele i mea ʻokoʻa i ka laiki keʻokeʻo maʻamau.
Pono ʻoe e nīnau i ke kauka kūpono ma mua o ka lawe ʻana i ka laiki ʻeleʻele i ka nui a i ʻole nā mea hoʻohui lāʻau ʻē aʻe. Mai hoʻopau a hoʻololi paha i ka mālama ʻana i ka lāʻau lapaʻau hou me ka hoʻomākaukau ʻana i ka ayurvedic/herbal me ka ʻole e nīnau i ke kauka kūpono.
Ka manawa hoʻouna: Sep-26-2023
