ʻĀina pala

ʻĀina pala

Kū mai ka ʻoka i ka maleat bran, ka papa waho e uhi ana i ka palaoa. ʻOi aku ka nui o ka fiber a me ka protein ma mua o nā cereala ʻē aʻe a ʻoi aku ka liʻiliʻi o ka momona, no laila me kēia mau mea ʻelua e hoʻolilo ai ia i hoʻokahi o nā meaʻai nui a ke kūlohelohe e hāʻawi ai.

Hāʻawi kahi punetune o ka oat bran iā mākou me 24 calories o ka ikehu. ʻO ka poʻe e lawe mau i ka oat bran e kōkua i ka pale ʻana i ka paʻa paʻa. 

Hāʻawi ʻo Oat bran i nā pono he nui no ke kino, nā wikamina B a me nā nui o nā fiber. A laila haʻi mākou iā ʻoe i kā lākou nā maikaʻi maikaʻi loa.

Nā waiwai o oat bran

He meaʻai me ke kiʻekiʻe mea pōhaku a me ka maʻiʻo o ka wikamina. ʻO ka protein, nā paʻakai, a me nā fiber ʻoi aku ka nui ma mua o nā hua. No ka 100 gram o ka meaʻai e loaʻa iā mākou kēia mau waiwai waiwai:

  • 358 mau calories.
  • ʻO ka momona 8,7 gram.
  • ʻO ka momona momona 1,6 gram.
  • ʻO ka momona Monounsaturated 3,5 gram.
  • ʻO ka momona Polyunsaturated 3,6 gram.
  • ʻO Carbohidates 44,1 gram.
  • Pākuʻi 1,4 gram.
  • Meaʻai pono 16,5 gram.
  • Nā Proteins 17,6 gram.

Mahalo i ka nui o nā fiber, ʻoiai ʻo ka fiber hiki ke hoʻoheheʻe ʻia, ʻike mākou i piha piha ke hoʻopau mākou ia no kahi manawa lōʻihi. Hoʻolālā ka manaʻo o ka pōloli a hoʻolohi i ka asimilation o ke kō a hoʻemi i nā kiʻekiʻe kolesterol.

muffins me ka oat bran

Kōkua ia i ka lawe ʻōpū a pale aku i ka paʻa paʻa, a me nā maʻi digestive ʻē aʻe. ʻO ka mahele lāʻau i koi ʻia i kēlā me kēia lā o ka bran oat he ʻelua a ʻekolu paha punetēpu puʻupuʻu, ʻo ia hoʻi, Hoʻolaha ka lā 40 i kēlā me kēia lā. Hiki ke hoʻopau ʻia i hui ʻia i ka waiū, kope, yogurt, i nā mea leʻaleʻa, nā pōpō a me nā pā.

Nā pono o ka oat bran

ʻO ka mea a mākou e kuhikuhi nui ai e pili ana i ka bran, ʻo ia kāna māona ʻana i ka waiwaiNo laila, ʻo ia kekahi o nā kumuwaiwai i hoʻohana nui ʻia e lilo kaupaona. Hoʻopomo i kahi nui o ka wai a hoʻonui i kona leo, hoʻonui i ka ʻōpū a hoʻēmi i ka makemake.

  • Hoʻohaʻahaʻa i nā pae kolesterol kiʻekiʻe.
  • Kāohi i ka maʻi kō. 
  • Hoʻoemi i ka manaʻo o ka pōloli.
  • Hoʻoponopono i ka transit iwi, pale a hōʻoluʻolu paha i ka paʻa paʻa.
  • Mahalo iā hoʻonui i kona leo, kōkua i ka lilo o ke kaupaona no ka mea ua piha mākou.

Inā hana hoʻomāinoino ʻia ia, hiki ke lilo i huahana caloric, akā loaʻa iā ia nā pōmaikaʻi maikaʻi a me nā mea momona no ko mākou kino. No laila, koi ʻia kāna ʻai maʻamau e loaʻa nā pae fiber maikaʻi akā ʻaʻole pono e hōʻino ʻia.

waiū oatmeal

Oat bran no ka pohō kaumaha

No kekahi mau makahiki ua lilo kēia meaʻai i mea maʻalahi i waena o nā lālā o ke kaiāulu e ʻimi nei e lilo i kaupaona mahalo ʻia nā ʻO ka papaʻai kontroversial a Mr. Dukan, he kauka Palani nāna i hoʻokumu i kahi hana hōʻemi kaumaha hou i hoʻohiki e lilo i ka nui o ke kaupaona i kahi manawa pōkole me kahi papaʻai protein protein.

ʻO ka nui o nā ʻōlelo aʻoaʻo a me nā loina e pili ana i kēia huahana e holo nei ma ka Pūnaewele, inā ʻaʻole hiki iā ʻoe ke ʻike ia ma kahi o nā hale kūʻai a i nā hale kūʻai kūikawā wale nō i kēia lā. hiki iā mākou ke loaʻa iā ia i nā kaulahao supermarket āpau.

ʻaila-ʻaina kakahiaka

A laila e haʻi aku mākou iā ʻoe i nā ʻano maikaʻi e kōkua iā ʻoe e lilo i nā kilo keu.

  • ʻO nā papa o ka oats i waho Hāʻawi lākou i nā pono nui a me nā mea momona no ko mākou olakino. Hoʻoponopono i ka cholesterol a mālama i nā kiʻekiʻe o ke kō i ke kō.
  • He hoʻomāʻona kūlohelohe iaHe cereal ia, inā e hoʻopau ʻia me ka nui o ka wai, hoʻonui i kona leo a 20 mau manawa, e hoʻonui ana iā mākou no ka lōʻihi.
  • He waiwai nui i ka fiberKōkua kēia iā mākou e hoʻoponopono i ka lawe ʻana o ka ʻōpū, hoʻolohi i ka lawe ʻana o nā momona a hāʻawi iā mākou i kahi ʻano o ka māʻona a me ka ikaika no ka manawa lōʻihi.
  • Loaʻa nā mucilageʻO kēia ka hoʻomaikaʻi a me ka wikiwiki i ka metabolism. Eia hou, hāʻawi ia i ka omo o nā toxins.

E kōkua ka bran iā ʻoe e māʻona no ka lōʻihi, no laila e hōʻalo ʻoe i ka noʻonoʻo ʻana i ka meaʻai i nā manawa āpau a no laila e hoʻomaka ʻoe e lilo i ka kaumaha. Eia nō naʻe, ke hoʻopaneʻe nei i ka lawe ʻana o nā momona a hoʻonui i ka wikiwiki i ka metabolism e hāʻawi i kou kino i mea e hoʻonui ai i kēlā mau paona keu.

ʻaina kakahiaka

El maleat bran hiki ke hele pū a hiki ke hoʻohana ʻia i nā hoʻomākaukau kuke mea nui ʻaʻole e luhi i kēia meaʻai. Eia kekahi mau manaʻo:

  • Hui pū me nā yogur skimmed, kahi koho kūpono e hoʻomaka ai ka lā me ka ikehu.
  • E kau i kekahi mau puna i ka waiū skimE ʻoluʻolu loa kēia i kahi ʻano porridge e ʻono a nāna e māʻona a hiki i ka wā ʻaina awakea.
  • I ka wai momona a i ʻole nā ​​mea leʻaleʻa, hiki iā ʻoe ke hoʻohui i kahi punetuna i kāu wai punahele a ʻoluʻolu paha i hiki iā ia ke loaʻa kahi ʻano ʻē aʻe a me kahi ʻono ʻē aʻe. E hoʻopiha ʻoe i kēlā hoʻoluliluli a kōkua iā ʻoe e lilo i ka paona.
  • I nā salakeke, hiki iā ʻoe ke hoʻohui i ka bran oat maka e hāʻawi i kahi pā ʻokoʻa i kāu salakeke.

He meaʻai momona ka momona bran e lawe a hoʻopiha loa, akā naʻe, pono mau mākou e mālama i kā mākou papaʻai i mea e loaʻa ʻole ai nā downturns nutritional a hemahema paha o kēlā me kēia ʻano. He mea maʻalahi ka meaʻai a me ka hoʻoikaika kino e pono ai e hoʻokuʻu i nā toxins, endorphins a me ka momona.


Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

E waiho i kāu manaʻo

Kāu leka uila aae? E,ʻaʻole e paʻiʻia.

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.