nūhou

1. He meaʻai hoʻoulu ʻia ka berena palaoa piha me ka palaoa palaoa piha ma ke ʻano he mea nui.

1) ʻO ka berena palaoa piha e pili ana i kahi meaʻai palupalu a ʻono i hoʻoulu ʻia i hana ʻia mai ka palaoa palaoa piha, ka palaoa palaoa, ka hū, a me ka wai, me nā mea hoʻohui hou e like me ka pauka waiū, ke kō, a me ka paʻakai. Pili ke kaʻina hana i ka hui ʻana, ka hoʻoulu ʻana, ke ʻano, ka hōʻoia ʻana, a me ka hoʻomoʻa ʻana. ʻO ka ʻokoʻa nui ma waena o ka berena palaoa piha a me ka berena keʻokeʻo aia i kā lākou mau mea nui. Hana ʻia ka berena palaoa piha mai ka palaoa palaoa piha, nona ka endosperm, germ, a me ka bran o ka palaoa. Waiwai ka palaoa palaoa piha i ka fiber dietary, nā huaora B, nā mea trace, a me nā meaʻai ʻē aʻe. Eia naʻe, ʻo ka germ a me ka bran i loko o ka palaoa palaoa piha e pale i ka hoʻoulu ʻana o ka palaoa, e hopena ana i ka nui o ka berena liʻiliʻi a me kahi ʻano coarse. I ka hoʻohālikelike ʻana, hana ʻia ka berena keʻokeʻo mai ka palaoa palaoa i hoʻomaʻemaʻe ʻia, nona ka endosperm o ka palaoa, me nā liʻiliʻi o ka germ a me ka bran.

2) Ma muli o ke ʻano a me nā mea hoʻohui, hiki ke hoʻokaʻawale ʻia ka berena palaoa piha i loko o ka berena palaoa piha palupalu, ka berena palaoa piha paʻakikī, a me ka berena palaoa piha ʻono. He ʻano palupalu ka berena palaoa piha palupalu me nā puka ea i hoʻolaha like ʻia, me ka toast palaoa piha ke ʻano maʻamau. He ʻili paʻakikī a māwae paha ka berena palaoa piha paʻakikī, me kahi ʻili palupalu o loko. Hoʻopili ʻia kekahi mau ʻano me nā hua chia, nā hua sesame, nā hua pua nānālā, nā nati paina, a me nā mea hoʻohui ʻē aʻe e hoʻonui i ka ʻono a me ka meaʻai. ʻO ka berena palaoa piha ʻono e pili ana i ka hoʻohui ʻana i nā mea hoʻohui e like me ka kirīmi, nā ʻaila ʻai, nā hua manu, ka floss ʻiʻo maloʻo, ke koko, ka jam, a me nā mea ʻē aʻe i ka ʻili a i ʻole loko o ka palaoa ma mua a ma hope paha o ka hoʻomoʻa ʻana, e hopena ana i nā ʻano ʻono like ʻole.

1. Ke kūʻai kūpono a me ka mālama ʻana

Ua ʻōlelo ʻia nā mea kūʻai aku e kūʻai i ka berena palaoa piha ma o nā hale kūʻai berena kūhelu, nā hale kūʻai nui, nā mākeke, a i ʻole nā ​​kahua kūʻai, me ka nānā ʻana i nā mea ʻelua:

1) E nānā i ka papa inoa o nā mea hoʻohui

ʻO ka mea mua, e nānā i ka nui o ka palaoa palaoa piha i hoʻohui ʻia. I kēia manawa, ʻo nā huahana ma ka mākeke e koi ana he berena palaoa piha, aia ka palaoa palaoa piha mai 5% a 100%. ʻO ka lua, e nānā i ke kūlana o ka palaoa palaoa piha ma ka papa inoa mea hoʻohui; ʻo ke kiʻekiʻe o ia mea, ʻo ke kiʻekiʻe o kona ʻike. Inā makemake ʻoe e kūʻai i ka berena palaoa piha me ka nui o ka palaoa palaoa piha, hiki iā ʻoe ke koho i nā huahana kahi ʻo ka palaoa palaoa piha wale nō ka mea hoʻohui cereal a i ʻole i helu mua ʻia ma ka papa inoa mea hoʻohui. He mea nui e hoʻomaopopo ʻaʻole hiki iā ʻoe ke hoʻoholo wale inā he berena palaoa piha ia ma muli o kona kala.

2) Ka Waihona Palekana

ʻO ka berena palaoa piha me ke ola lōʻihi o ka papa ʻaina, ʻoi aku ka maʻamau o ka wai ma lalo o 30%, e hopena ana i kahi ʻano maloʻo. ʻO kona ola papa ʻaina maʻamau mai 1 a 6 mau mahina. Pono e mālama ʻia ma kahi maloʻo a anuanu i ka mahana o ka lumi, kahi mamao aku mai nā mahana kiʻekiʻe a me ka lā pololei. ʻAʻole kūpono ke mālama ʻia i loko o ka pahu hau i mea e pale ai i ka pala a hoʻopilikia i kona ʻono. Pono e ʻai koke ʻia i loko o kona ola papa ʻaina. ʻOi aku ka maʻamau o ka wai o ka berena palaoa piha me ke ola pōkole, ʻoi aku ka lōʻihi mai 3 a 7 mau lā. Loaʻa iā ia ka paʻa maikaʻi o ka wai a me ka ʻono maikaʻi, no laila ʻoi aku ka maikaʻi o ke kūʻai koke ʻana a ʻai.

1. Ka hoʻopau ʻepekema

I ka wā e ʻai ai i ka berena palaoa holoʻokoʻa, pono e hoʻolohe i nā mea ʻekolu:

1) Hoʻololi mālie i kona ʻono

Inā ʻoe e hoʻomaka wale ana e ʻai i ka berena palaoa piha, hiki iā ʻoe ke koho mua i kahi huahana me ka haʻahaʻa o ka palaoa palaoa piha. Ma hope o ka maʻa ʻana i ka ʻono, hiki iā ʻoe ke hoʻololi mālie i nā huahana me ka nui o ka palaoa palaoa piha. Inā makemake nui nā mea kūʻai aku i ka ʻai o ka berena palaoa piha, hiki iā lākou ke koho i nā huahana me ka ʻoi aku ma mua o 50% o ka palaoa palaoa piha.

2) Hoʻopau Kaulike

Ma ke ʻano laulā, hiki i nā pākeke ke ʻai i 50 a 150 grams o nā meaʻai palaoa piha e like me ka berena palaoa piha i kēlā me kēia lā (i helu ʻia ma muli o ka nui o nā palaoa piha/palaoa palaoa piha), a pono e ʻai nā keiki i kahi nui i hoʻemi ʻia. Hiki i ka poʻe me nā mākau hoʻoheheʻe nāwaliwali a i ʻole nā ​​​​maʻi ʻōnaehana hoʻoheheʻe ke hōʻemi i ka nui a me ke alapine o ka ʻai ʻana.

3) Hoʻohui kūpono

I ka wā e ʻai ai i ka berena palaoa piha, pono e hoʻolohe i ka hoʻohui kūpono ʻana me nā huaʻai, nā mea kanu, ka ʻiʻo, nā hua manu, a me nā huahana waiū e hōʻoia i ka ʻai kaulike ʻana i ka meaʻai. Inā loaʻa nā hōʻailona e like me ka pehu ʻana a i ʻole ka maʻi diarrhea ma hope o ka ʻai ʻana i ka berena palaoa piha, a inā he maʻi āpau kekahi i ka gluten, ua ʻōlelo ʻia e pale i ka ʻai ʻana.