He nui nā wāhine e makemake ana eʻalo i ka kaumaha, hoʻokomo i ka berena i kā lākouʻai , me ka manaʻo e hiki iā lākou ke hoʻomaikaʻi i ko lākou ola kino a me nā hiʻohiʻona. Hoʻomaopopo ka nui o nā meaʻai lapaʻau a me nā kauka e hoʻohana i kēia huahana, no ka mea,ʻaʻohe mea e'āponoʻia nā pono o ka berena no ke kino. Akā naʻe,ʻaʻole kēiaʻo kaʻoiaʻiʻo a pau:ʻo ka meaʻoiaʻiʻo,ʻaʻoleʻo ka berena a pau,ʻaʻole pono nā mea a pau. No laila, pono e kūʻaiʻia ke kūʻaiʻana i kēia huahana me ke akamai.
Nā pōmaikaʻi o ka berena
No ka maopopoʻana i ka mea e pono ai ka berena, ponoʻoe e hoʻomaopopo i ka mea i komo i loko o kēia huahana. Inā mākou e kamaʻilio e pili ana i ka meaʻai i hanaʻia i nā mea kūlohelohe, hiki i ka huahana ke pili i ka meaʻai. I kēia hihia, he mea pono ia i nā kānaka me nāʻano maʻi:
- nā pilikia i ka hopena;
- ka nui;
- nā maʻi'ōpiopio;
- nā hopena maʻi.
ʻO nā meaʻai kūlohelohe a me nā keiki ma hope o 3 mau makahiki ka maikaʻi, no ka mea, ma kēia huahana he mea nui i nā mea ola kino.
Keʻano o nā popo:
- ʻOhe. Loaʻa iā lākou ka nui o ka fiber: 10 manawaʻoi aku o ka oatmeal a kokoke i 35 manawaʻoi aʻe ma mua o kaʻai rye. ʻO ke aho, e like me kouʻike, hoʻonui i ka hana o nā'ōpū, kōkua i ka hoʻolei aku i nā meaʻino a hoʻoulu i ka helu o nā microorganisms maikaʻi i loko o ka'ōpū.
- Nā Carbohydrates. Hoʻopiha mālieʻia kēia mau mea'alapona, hāʻawi i ke kanaka i keʻano o ke kaumaha.
- ʻO nā huaora. Loaʻa ka berena i nāʻano huaora : E (tocopherol), A (retinol), B1, B2, beta-carotene, PP (niacin).
- Nā mea'enela. I ka hoʻohanaʻana i ka berena, hiki iāʻoe ke hoʻomāhuahua i kou kino me ka hao, ka sodium, potassium, calcium, sodium, magnesium, phosphorus.
- Nā Dila.
- ʻAmiʻahu amino i hoʻohuiʻia, nā momona momona a momona. He mea nui kēia mau mea no ka hana nui o ke kino.
Ma waho aʻe o nā pōʻai maʻamau o nā huahana o kēia pūʻulu me nā mea likeʻole no ka mālamaʻana a me ka paleʻana i nā maʻi. Me ke kōkuaʻana o kēlā mau meaʻai e hiki ai iāʻoe ke hakakā me nā maʻi o ka'ōpiopio o ka'ōpū, ka momona, ka naʻau a me nā maʻi kīkī, nā maʻi ate, ka thyroid gland, atherosclerosis.
E koho i ka mea e pono ai: ka berena aiʻole ka berena, ponoʻoe e noʻonoʻo e pili ana i nā meaʻai caloric o nā meaʻai likeʻole. Akā,ʻo ka waiwai waiwai o nā mea hope loa, uaʻoi aku ka waiwai ma mua o ka berena. ʻOiai paha,ʻaʻole pono e hoʻololi i kaʻai me lākou a pau. No ka mea, e lawa ana ke kino e pili ana i 4-5 mau'āpana i ka lā.
ʻO kaʻino i ka palaoa
Lawe mai i ka pōmaikaʻi i nā pōʻai a iʻole pilikia paha ma muli o kā lākou hana. Inā ua hoʻomākaukau lākou i kahi ala keʻole o ka palaoa a me ka palaoa āpau, me ka hoʻohuiʻana i ka starch a me nā mea'ē aʻe, a laila hiki iāʻoe keʻai pono. Ināʻikeʻoe i kahi huahana me kahi mele e like me ka berena keʻokeʻo, a he mea'ē aʻe he mau mālama mālama kūikawā a me nā meaʻaiʻai,ʻoi aku ka maikaʻi e waiho i kēlā mau pane ma ka papa o ka hale kūʻai. ʻO nā pīpī Substandard e like me nā mea palaka liʻiliʻi, a like ko lākou hanaʻana me ka hanaʻana i ka meaʻai. Ma kēia hihia,ʻaʻoleʻoe e pōmaikaʻi mai kāu kiʻi aiʻole kou olakino. ʻO ka palaoa wale no ka palaoa e hiki ke kapaʻia he huahana kūpono.
Hiki ke hoʻopiliʻia ka pōʻino o ka berena ināʻoe e hoʻohana mau i ka huahana me nā waiwai lapaʻau a me nā mea pale. I kēia hihia, ponoʻoe eʻike i keʻano o kēia mau mea hoʻokomo iāʻoe.
Koho i ka berena maikaʻi
Hāʻawiʻia ka palaoa kūpono mai nā'ōpū piha a iʻole ka'ōpala o ka palaoa me ke kōkua o keʻano "extruder". I kēia manawa, loaʻa nā'āpana'oniʻoki, kahi iʻikeʻia ai ka palaoa huapalaoa, ka palaoa a me nā hua palaoa'ē aʻe paha.
I ka kohoʻana i ka berena eʻoi aku ka maikaʻi no ka pohō kaumaha, e hāʻawi i kahi koho i ka hua laʻelaha maoli me nā meaʻole. ʻO kēlāʻano momona ka mea kūpono e hoʻonui ai i ka pohō kaumaha, a me ka helu haʻahaʻa haʻahaʻa o nā mea likeʻole o kēia huahana.