Pono nā pōpoki i nā cereals

ʻO kēlā me kēia pōpoki he mea ʻaihue pono. ʻO ia ke kumu e pono ai ʻo ia i kahi meaʻai e pili ana i ka protein holoholona (a hiki i 90%). ʻAʻole hiki i ka pōpoki ke ola kino kino inā he nui nā mea kanu i loko o kāna ʻai. Eia nō naʻe, pono e mālama ʻia kekahi hapa o ka carbohydrate, a eia ke kumu.

Hoʻohana ʻia nā kalapona ma ke ʻano he kumu wikiwiki o ka ikehu e pono ai ka pōpoki e wāwahi i ka protein holoholona. ʻO ia hoʻi, ʻo kahi hapa liʻiliʻi o nā carbohydrates e hōʻoiaʻiʻo i ka hoʻoemi maʻamau o ka protein holoholona, ​​​​mai kahi e loaʻa ai i ka pōpoki ka ikehu a me nā mea kūkulu hale no ke kino holoʻokoʻa.

Ma ke ʻano maoli, hoʻopau nā pōpoki (e like me nā mea ʻaihue ʻē aʻe) i ko lākou makemake i nā ʻakika wikiwiki ma o ka ʻōpū o ka ʻai (nā rodents a me nā manu e ʻai i ka cereals a me nā mea kanu). ʻO ka mea pio maʻamau o ka pōpoki ma ke ʻano - he ʻiole - ʻai wale i nā cereals a me nā meaʻai mea kanu. ʻO ka ʻiole kahi kumu o ka protein holoholona no ka pōpoki, akā ma ka ʻai ʻana iā ia, loaʻa pū i ka pōpoki kahi ʻāpana liʻiliʻi o ka palaoa mai ka ʻōpū o ka ʻiole.

Ke koho ke kanaka i ka meaʻai no ka pōpoki, pono ʻoe e noʻonoʻo i kēlā:

1. ʻAʻole i hoʻokomo ʻia nā kīʻaha (fermented) i ka meaʻai (i loaʻa i ka pōpoki mai ka ʻōpū o ka mea pio). No laila, ua hoʻohui ʻia i ka ʻai i nā huaʻai i hana ʻia mai ka palaoa me kahi pūpū i luku ʻia. ʻOi aku ka bioavailable i kahi predator.

2. Pono ka palaoa i ka liʻiliʻi liʻiliʻi i ka haku ʻana o ka hānai. ʻO ke kumu o ka ʻai popoki he protein holoholona.

3. ʻO ka palaoa, kahi hapa o ka hānai ma ke ʻano o ka palaoa, pono e ʻokoʻa. No ka mea, loaʻa i kēlā me kēia ʻano cereal kāna iho glycemic index. Ma nā ʻōlelo maʻalahi, pono kēlā me kēia ʻano cereal i kahi manawa ʻokoʻa e māhele ai, me ka hoʻokuʻu ʻana i ka ikehu like ʻole.

ʻO nā cereals me kahi index kiʻekiʻe e alakaʻi i ka fermentation, ʻo ia ka mea hiki ke hoʻopilikia nui i ka holoholona me ka hoʻokumu ʻana i ke kinoea. ʻO ka haʻahaʻa haʻahaʻa glycemic index e hōʻike ana i ka haʻahaʻa haʻahaʻa, haʻahaʻa fermentation. 'O ia ho'i, 'a'ole lawa ka hopena i loko o ke kino no ka ho'opau 'ana i ka wai'apona a 'a'ole e lawa ka ikehu i ka pipi no ka 'eli iho i ka protein holoholona.

ʻO ia ke kumu e hoʻohana ai nā meaʻai kiʻekiʻe kiʻekiʻe i nā haʻahaʻa haʻahaʻa i hoʻohālikelike ʻia me nā kumu protein holoholona, ​​​​a ʻokoʻa mau kēia mau ʻano. I ka haku mele, hiki iā ʻoe ke ʻike i nā kuhikuhi i nā cereals like ʻole, a me kahi mea kanu i kahi ʻano ʻokoʻa. No ka laʻana, loaʻa i ka palaoa laiki a me ka palaoa raiki he ʻokoʻa glycemic index, no laila ua manaʻo ʻia lākou i nā mea ʻokoʻa ʻokoʻa i loko o ka haku mele.

Inā hoʻohana ʻia kekahi ʻano kīʻaha i ka haku mele, a laila koho nā mea hana i kēlā mau kaʻa i loaʻa ka glycemic index awelika.

ʻO kēia ka ʻike kumu e pili ana i ke kuleana o ka cereals i ka ʻai ʻana i ka pōpoki. Inā he kanalua paha kāu e pili ana i ka ʻai a kāu pipi, mai hoʻokolohua, akā e nīnau i kāu kauka holoholona.