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Aua le misia

Fale Soifua Maloloina Meaai paleni Meaʻai oi-Neha Ghosh E Neha Ghosh | Faʻafouina: Aso Lua, Mati 5, 2019, 10:52 [IST]

E masani ona le amanaʻiaina karbohidate i meaʻai ae o le mea moni o se faʻapogai o suauʻu mo lou tino. Ae ui i lea, o le faʻamamaina o gaʻo o loʻo maua i falaoa paʻepaʻe, kuki, lole, ma cereals suka e leaga mo lou soifua maloloina. O le 'ai tele o nei meaʻai e le naʻo le leaga o lou pauna ae e faʻatupuina ai foʻi le faʻamaʻi o le fatu ma le maʻi suka. O le fesuiaʻi i fatu maloloina lelei o se filifiliga lelei aua o le a puipuia ai nei tulaga soifua maloloina mai le tupu i le taimi muamua ^[1] .

O a Ninii Atoa?

O le saito e taʻua o le saito atoa pe a fai o loʻo iai vaega e tolu o le fatu - o le mago, siama ma le endosperm. Ua vaevaeina fatu atoa i ni vaega se lua - cereals ma pseudocereals. O sirio e aofia ai mutia pei o saito, oats, sana, araisa, sorghum, karite, millet ma rai. Pseudocereal aofia ai le leai-mutia pei o amaranth, quinoa ma buckwheat.

100 pasene atoa fatu o se vaega taua o le paleni lelei taumafataga ona latou sili lelei meaʻai, e le pei o faʻamamaina fatu e aveʻeseina ona meaʻai maloloina pe a uma ona gaosi.

O fatu maloloina maloloina ma pe aisea e tatau ai ona e 'ai

1. Saito atoa

O le saito atoa o se vaega taua lea e maua i mea tao, tao, pasta, bulgur ma semolina. Avea o se fatufatu tele sereal fatu e maualuga i le kulukeni. Afai e te le o gluten maaleale, oe mafai ona faia le tele o ia pei o le saito atoa e maualuga i antioxidants, meaʻai alava, vitamini ma minerals. O le saito atoa o se meaʻai lelei lea e sui i le saito masani. Ae ia e mautinoa ia siaki le igoa o loʻo faʻapea mai, 100 pasene atoa saito a o faʻatau mo oloa atoa o le saito.

2. Ooti atoa

Oati e mauoa i le avenanthramide, o se vailaʻau e puipuia le fatu mai faʻamaʻi eseʻese ma ua fesoʻotaʻi atu i le tuʻufaʻatasia o le kanesa o le toto ma le toto maualalo faʻapena foi ^[lua] . O loʻo faʻatumuina foʻi ile fiber, vitamini ma minerals. A o e faʻatau mo gaioiga atoa, faʻatau saito tipi uʻamea, taʻavale faʻasolosolo ma poloka galu. Aloʻese mai i le taimi nei oatmeal ona o i latou o loʻo maualuga fructose sana syrup e leaga mo le soifua maloloina.

3. Rye atoa fatu

Rye atoa fatu e manatu sili atu lelei nai lo le saito ona o loʻo aofia ai le tele o minerals ma le laʻititi o gaʻo ma e le mafua ai se faʻaoso i le toto suka tulaga ^[3] . Rye o se sili sili punaoa o alava ma 16.7 g i le 100 g tautua. Suʻesuʻega ua faʻaalia ai o le faʻaaogaina o meaʻai o le alava fesoasoani i le telegese taliaina o gaʻo, lea e puipuia ai le toto suka tulaga i luga tulaʻi vave ^[4] , ^[5] .

4. araisa enaena

E tele atu mea aoga o loʻo i ai le brown brown nai lo le araisa papaʻe aua o le muamua sa i ai le saito atoa ma le mulimuli tasi ua aveʻesea uma le siama ma le mago. Brown araisa o loʻo i ai mea aoga uma e aofia ai le magnesium, iron, calcium, B vitamini ma le phosphorous. E aofia ai le vailaʻau e taʻua o le lignan e faʻaititia ai le faʻamaʻi o le fatu, toto, toto ma le suka ^[6] . Brown araisa e i ai foi enaena ituaiga manogi pei o basmati araisa.

5. Karite

O le karite atoa o se faʻaopopoga sili lea i lau taumafataga maloloina aua o le karite o loʻo iai le tele o le soluble ma le insoluble fiber. E avanoa i avanoa e lua - o le karite atoa ma le karite penina. O le karite atoa o se mea lelei tele o minerale ma vaitamini e pei o le manganese, magnesium, selenium, 'apamemea, metala paʻepaʻe, uʻamea, potassium, phosphorus, B vitamini ma alava. O loʻo mitamita ai foʻi le tino e faʻaititia ai le faʻamaʻi o faʻamaʻi masani, fai mai le suʻesuʻega ^[7] .

6. Quinoa

O Quinoa e taʻua o se meaʻai sili aua o se atoatoa porotini puna ma e tamaoaiga i vitamini, minerals, maloloina gaʻo ma alava. O lenei fatu saito uma o loʻo faʻatumuina i ni vailaʻau e pei o le kaempferol ma le quercetin o loʻo iai le malosiaga e faʻaititia ai faʻamaʻi tumau pei o fatu, kanesa ma le fulafula masani. ^[8] , ^[9] . O Quinoa e leai se pulutasi, e iai sina tofo malie, ma se lamulamu lemu.

7. Faapaologa

O le Buckwheat o le isi lea fatu-fatu e lelei mo tagata e maua ile maʻi ole celiac. O loʻo tumu i mea lelei e pei ole manganese, 'apamemea, magnesium, uʻamea, phosphorous, fiber ma B vitamini. Buckwheat e maualuga i le tetee masoa, o meaʻai aluga e pasi atu i lou kolone e fafaga le maloloina manava siama lea e taua i le lelei faʻagaioiga o le digestive tract ^[10] . O i latou e malamalama i le kulukeni e mafai ona faʻaumatia buckwheat ona e leai se gluten.

8. Raisa Vao

Araisa vao o leisi atoa saito aofia ai le faʻatupuina, germ ma endosperm. O se malosiʻaga o porotini ma e i ai se manogi nutty tofo e mafua ai vao vao taugata. Ole araisa vao e sili ona lelei mo i latou e maua ile faʻamaʻi celiac pe mo i latou e maua ile kulukeni poʻo le saito. Ole araisa vao o se mea lelei tele ile fiber, manganese, magnesium, vitamini B6, metala paʻepaʻe ma le niacin. O le taumafaina o araisa vao i aso uma o le a faʻaleleia ai le soifua maloloina o le fatu ma faʻaititia ai le faʻamaʻi o le maʻisuka ituaiga 2 ^{[sefulu ma le tasi]} .

9. Saito

O le sana o se mea e faʻaaoga e le tele o tagata e fiafia e 'aʻai. O le saga atoa, e leʻi faʻataʻitaʻia o se mea lelei lea e maua mai ai le magnesium, phosphorus, zinc, copper, antioxidants ma le B vitamini. O le saga atoa e faʻatupuina ai le ola maloloina o fualaʻau ma e maualuga foi i vailaʻau faʻapipiʻi pei o le lutein ma le zeaxanthin lea e fai mai e faʻaititia ai le faʻafitauli o le macular degeneration ma cataract, e tusa ai ma se suʻesuʻega. ^[12] .

10. sipelaina

O le sipelaga e aofia ai mea taua e pei o le fiber, B vitamini, zinc, iron, manganese, magnesium ma le phosphore. Ae ui i lea, o lenei fatu atoa aofia ai antinutrients pei o le suka acid lea e faʻatelegese ai le faʻaaogaina o le uʻamea ma le metala paʻepaʻe, ae o antinutrients e mafai ona faʻaititia e ala i le faʻapipiʻiina, totogo poʻo le faʻasusuina o fatu. Tagata e gluten maaleale tatau ona aloese mai le sipelaina.

11. Sorghum

Sorghum ei ai le agamalu uiga ma se nutty tofo. E saoloto mai le gluten ma aofia ai unsaturated gaʻoa, alava, porotini ma minerals pei o potassium, kalisiu, phosphorous ma uʻamea. I se faʻaopopoga, sorghum ua lauiloa e sili atu ona tele vailaʻau puipuia nai lo blueberry ma rimoni. E tusa ai ma se suʻesuʻega, o le sorghum o loʻo iai le compound e taʻua o le 3-Deoxyanthoxyanins (3-DXA) lea e malosi lona mafai e tuʻu ai i lalo le aʻafiaga o le kanesa o le kolone. ^[13] .

12. Fua atoa saito

Faʻailoa e le Whole Grains Council, o le millet le sili taua o sana i le lalolagi. E tele ituaiga o millets maua pei o kodo, foxtail, tamatamailima, proso, penina ma nai millets. O nei uma e leai se gluten ma maualuga i le faʻagaioiga o vailaʻau ^[14] . Foxtail millet ua faʻaalia e faʻaititia ai le maualuga o le triglyceride ma faʻatele ai le lelei o le kolesterol, e tusa ai ma se suʻesuʻega ^{[sefulu ma le lima]} .

13. Amaranth

O lenei fatu atoa e maualuga i le calcium, uʻamea, magnesium, phosphorous ma le potassium ma na o le pau lea o saito e aofia ai le tele o vitamini C, e tusa ai ma le Whole Grains Council. O se malosiʻaga o polotini, aofia ai aneti-afaina ma kanesa-puipuia meatotino, penefiti soifua maloloina soifua maloloina, ma o se mauoa puna o phytosterols ^[16] , ^[17] , ^[18] .

Auala e Faʻaopopo ai fatuga atoa i lau taumafataga

Fiafia i seleala saito atoa e pei o polesi poʻo fasi mago i le taimi o le 'aiga o le taeao.

Filifili falaoa saito atoa nai lo falaoa papaʻe ua maeʻa faʻamamaina mo le faiga o sanuisi.

Sui laisa papaʻe mo araisa vao, araisa enaena pe quinoa.

Nai lo le mago falaoa, e mafai ona e faʻaaogaina fualaʻau pe nutimomoia atoa-saito pala enaena mo fua loloto-falai fua.

E mafai ona e faʻaopopoina vao vao poʻo karite i supo, meaʻai, ma salati ia maua ai se isi fualaʻau o meaʻai.

Vaʻai Tusitusiga Faʻasino

[1]Steffen, L. M., Jacobs, D. R., Stevens, J., Shahar, E., Carithers, T., & Folsom, A. R. (2003). Le faʻafesoʻotaʻiga o saito atoa, lelei-lelei, ma fualaʻau ma fualaʻau taumafaina ma lamatiaga o mea uma-mafuaʻaga o le oti ma faʻalavelave coronary alatoto ma le faʻamaʻi o le ischemic: o le Atherosclerosis Risk i Communities (ARIC) Suesuega. Le American Journal of Clinical Nutrition, 78 (3), 383-390.
[lua]Meydani, M. (2009). Faigofie soifua maloloina aoga o avenanthramides o oats. Faʻamatalaga o meaʻai paleni, 67 (12), 731-735.
[3]Nordlund, E., Katina, K., Mykkänen, H., & Poutanen, K. (2016). Eseesega Uiga o Rye ma Falaoa Saito Aʻafiaga i la Latou Vitro Gastric Disintegration ma i Vivo Glucose ma Insulin Tali. Meaʻai (Basel, Suiselani), 5 (2), 24.
[4]Lattimer, J. M., & Haub, M. D. (2010). Aʻafiaga o Fuafua Meaʻai ma Ana Vaega i Metabolic Soifua Maloloina. Meaʻai, 2 (12), 1266–1289.
[5]Post, R. E., Mainous, A. G., King, D. E., & Simpson, K. N. (2012). Meaʻai mo Meaʻai mo le Faʻataʻitaʻiga ole Type 2 Diabetes Mellitus: O se Meta-Suʻesuʻega. Le Tusi Faʻasalalau a le American Board of Family Medicine, 25 (1), 16-23.
[6]Peterson, J., Dwyer, J., Adlercreutz, H., Scalbert, A., Jacques, P., & McCullough, M. L. (2010). Meaʻai mama: tino ma ono mafai ai ona faʻaititia le faʻamaʻi o le fatu fatu. Iloiloga o mea taumafa, 68 (10), 571-603.
[7]Idehen, E., Tang, Y., & Sang, S. (2017). O vailaʻau oona i le karite. Tusi o Tala o Meaʻai ma Vailaʻau Faʻataʻitaʻi, 25 (1), 148-161.
[8]Shaik, Y. B., Castellani, M. L., Perrella, A., Conti, F., Salini, V., Tete, S., ... & Cerulli, G. (2006). Matafaioi o le quercetin (o se vailaʻau o loʻo afifiina vailaʻau) i allergy ma pupuga. Faʻasalalauga o meaola faʻatonutonu ma homeostatic sooupu, 20 (3-4), 47-52.
[9]M Calderon-Montano, J., Burgos-Morón, E., Pérez-Guerrero, C., & López-Lázaro, M. (2011). O se toe iloiloga o le dietary flavonoid kaempferol, Itiiti iloiloga i vailaʻau vailaʻau, 11 (4), 298-344.
[10]Skrabanja, V., Liljeberg Elmståhl, H. G., Kreft, I., & Björck, I. M. (2001). Nutritional meatotino o le masoa i buckwheat oloa: suesuega i vitro ma i vivo. Faʻasalalauga o Faifaʻatoʻaga ma Meaʻai vailaʻau, 49 (1), 490-496.
[sefulu ma le tasi]Belobrajdic, D. P., & Bird, A. R. (2013). O le ono mafai ona fai meaʻai i fualaʻau 'aina mo le puipuia ole maʻi suka ituaiga-2. Tusi o Mea Taumafa, 12 (1).
[12]Wu, J., Cho, E., Willett, W. C., Sastry, S. M., & Schaumberg, D. A. (2015). Intakes o Lutein, Zeaxanthin, ma Isi Carotenoids ma Age-fesoʻotaʻi Macular Degeneration I le taimi o 2 Decades o le Prospective Follow-up. JAMA Ophthalmology, 133 (12), 1415.
[13]Yang, L., Browning, J. D., & Awika, J. M. (2009). Sorghum 3-Deoxyanthocyanins Mauaina Malosiaga Vaega II Enzyme Inducer Gaoioiga ma Kanesa Laʻitiiti Faʻateleina Initaneti Tetee. Tusi o mea tau vailaʻau ma meaʻai, 57 (5), 1797-1804.
[14]Chandrasekara, A., & Shahidi, F. (2010). Aano o Phenolics Bound le mafai ona faʻamamaina i Millets ma a latou saofaga i Antioxidant Malosiaga. Tusi o mea tau vailaʻau ma meaʻai, 58 (11), 6706-667.
[sefulu ma le lima]Sireesha, Y., Kasetti, R. B., Nabi, S. A., Swapna, S., & Apparao, C. (2011). Antihyperglycemic ma hypolipidemic gaioiga a Setaria italica fatu i STZ maʻisuka isumu. Pathophysiology, 18 (2), 159–164.
[16]Silva-Sánchez, C., de la Rosa, A. P. B., León-Galván, M. F., de Lumen, B. O., de León-Rodríguez, A., & de Mejía, E. G. (2008). Peptides Bioactive i Amaranth (Amaranthus hypochondriacus) Fatu. Tusi o mea tau vailaʻau ma meaʻai, 56 (4), 1233–1240.
[17]Martirosyan, D. M., Miroshnichenko, L. A., Kulakova, S. N., Pogojeva, A. V., & Zoloedov, V. I. (2007). Apalai o le suauʻu Amaranth mo gasegase o le fatu ma toto maualuga. Vailaau i le soifua maloloina ma faamaʻi, 6 (1), 1.
[18]Marcone, M. F., Kakuda, Y., & Yada, R. Y. (2003). Amaranth o se tamaoaiga mauoa mafuaʻaga o β-sitosterol ma isi phytosterols. Meaʻai toto mo tagata soifua maloloina, 58 (3), 207-211.