ʻO Gluten kahi protein i loaʻa i kekahi mau ʻano kīʻaha, me ka palaoa, ka bale a me ka rai. Hāʻawi ia i ka elasticity, hiki ke ala i ka berena, a hāʻawi i nā meaʻai i kahi ʻano palupalu (1, 2).
ʻOiai ʻaʻole pilikia ka gluten no ka hapa nui o nā kānaka, ʻaʻole hiki i kekahi ke ʻae maikaʻi.
ʻO ka maʻi Celiac kahi maʻi autoimmune e hoʻoulu i kahi pane kūlohelohe i ka gluten. No ka poʻe me kēia maʻi a i ʻole ka naʻau gluten, ʻo ka ʻai ʻana i ka gluten hiki ke hōʻeha i nā hōʻailona e like me ka bloating, diarrhea, a me ka ʻeha ʻōpū (3).
ʻO ka hapa nui o nā cereals i hoʻohana pinepine ʻia he gluten. Eia nō naʻe, he nui nō hoʻi nā kīʻaha gluten-free.
Eia he 9 mau kīʻaha gluten-ʻole i olakino maikaʻi.
Ka papa o nā mea
1. Sorghum
Hoʻoulu pinepine ʻia ka Sorghum ma ke ʻano he meaʻai a me nā holoholona. Hoʻohana ʻia ia e hana i ka sorghum syrup, kahi ʻano mea ʻono, a me kekahi mau mea inu ʻona.
Loaʻa i kēia palaoa gluten-free nā mea kanu pono e hana ma ke ʻano he antioxidants e hōʻemi i ke koʻikoʻi oxidative a hoʻemi i ka pilikia o ka maʻi maʻi (4).
Ma ka makahiki 2010, ua hōʻike ʻia ka hoʻāʻo ʻana a me ka haʻawina holoholona he mau waiwai anti-inflammatory ko ka sorghum ma muli o kona kiʻekiʻe o kēia mau mea kanu (5).
Eia hou, he kiʻekiʻe ka sorghum i ka fiber a hiki ke kōkua i ka hoʻolohi ʻana i ka komo ʻana o ke kō no ka mālama ʻana i nā pae kō koko.
Ua hoʻohālikelike kekahi haʻawina i ke kō koko a me ka pae o ka insulin i 10 mau mea komo ma hope o ka ʻai ʻana i ka muffin i hana ʻia mai ka sorghum a i ʻole ka palaoa palaoa holoʻokoʻa. ʻO ka muffin sorghum ka hopena o ka emi ʻana o ke kō koko a me ka insulin ma mua o ka muffin palaoa holoʻokoʻa (6).
Hoʻokahi kīʻaha (192 grams) o ka sorghum he 12 grams o ka fiber, 22 grams o ka protein, a kokoke i ka hapalua o ka hao āu e pono ai i ka lā (7).
He ʻono ʻoluʻolu ka Sorghum a hiki ke hoʻoheheʻe ʻia i palaoa no ka kuke ʻana i nā huahana gluten-free. Hiki iā ia ke hoʻololi i ka bale i loko o nā meaʻai e like me ka ʻala a me ka soup bale.
Summary: Ua hōʻike ʻia kekahi mau noiʻi ʻana he waiwai nui ka sorghum i nā mea kanu a hiki ke kōkua i ka hōʻemi ʻana i ka ʻona a me ke kiʻekiʻe o ke kō koko.
2. Kinoa
Ua lilo koke ʻo Quinoa i hoʻokahi o nā kīʻaha gluten-free kaulana loa. He mea maʻalahi loa ia a waiwai i ka fiber a me ka protein i hoʻokumu ʻia i nā mea kanu.
ʻO ia kekahi o nā kīʻaha olakino maikaʻi loa no ka mea he nui ka nui o nā antioxidants i hiki ke loaʻa ka hopena maikaʻi i ka hōʻemi ʻana i ka pilikia o ka maʻi (8).
Eia kekahi, waiwai nui ka quinoa i ka protein a ʻo ia kekahi o nā meaʻai liʻiliʻi i manaʻo ʻia he kumu piha o ka protein.
ʻOiai ʻo ka hapa nui o nā meaʻai mea kanu ʻaʻole i hoʻokahi a ʻelua paha o nā waikawa amino koʻikoʻi e pono ai kou kino, aia ka quinoa i nā ʻewalu. ʻO ia ke kumu maikaʻi loa o ka protein i hoʻokumu ʻia i nā mea kanu (9).
Hoʻokahi kīʻaha (185 grams) o ka quinoa moʻa e hāʻawi i 8 grams o ka protein a me 5 grams o ka fiber. Loaʻa iā ia nā micronutrients a hoʻokō nui i kāu mau pono i kēlā me kēia lā no ka magnesium, manganese, a me ka phosphorus (10).
ʻO Quinoa ka mea kūpono no ka hana ʻana i nā ʻōpala gluten-free a me nā stews. Hiki ke hoʻohana ʻia ka palaoa Quinoa e hana i nā pancakes, nā tortillas a i ʻole ka berena wikiwiki.
Summary: Loaʻa i ka Quinoa ka nui o nā antioxidants. ʻO ia kekahi o nā mea kanu liʻiliʻi i loaʻa nā amino acids pono.
3. Millet
ʻOiai i ʻike nui ʻia ʻo ia ka mea kumu i loko o ka hua manu, ʻo ka millet kahi ʻano meaʻai maikaʻi loa i hiki ke loaʻa i nā pono olakino.
Ua ʻike ʻia kahi noiʻi holoholona ʻo ka hānai ʻana i ka millet i nā ʻiole hiki ke hōʻemi i nā triglycerides a me ka mumū i loko o ke koko (11).
ʻO kekahi noiʻi ʻē aʻe i nānā i ka hopena o ka millet i ke kiʻekiʻe o ke kō koko i nā maʻi maʻi maʻi maʻi ʻeono. Ua ʻike ʻia ua alakaʻi ka millet i ka pane glycemic haʻahaʻa a me ke kō koko ma mua o ka laiki a me ka palaoa (12).
Hoʻokahi kīʻaha (174 grams) o ka millet i kuke ʻia he 2 grams o ka fiber, 6 grams o ka protein, a me 19% o kāu mau pono magnesium i kēlā me kēia lā (13).
Hiki iā ʻoe ke hoʻohui i ka millet i kāu ʻaina kakahiaka me kahi kīʻaha wela o ka millet porridge. Eia hou, hiki iā ʻoe ke hoʻohana i ka millet a i ʻole ka palaoa millet e kuke ai i nā falafels, berena a i ʻole croquettes.
Summary: Ua hōʻike ʻia nā haʻawina holoholona a me nā kānaka e hiki i ka millet ke hoʻemi i ke koko triglycerides, ʻāʻā, a me nā pae kō koko.
4. oat
He ola kino loa ka oats. ʻO lākou kekahi o nā kumu maikaʻi loa o ka beta-glucan, kahi ʻano o ka fiber soluble hoʻoikaika kino.
Ua ʻike ʻia kahi loiloi o 28 mau haʻawina ʻo ka beta-glucan i hōʻemi pono i ka "ʻino" LDL cholesterol a me ka nui o ka cholesterol me ka ʻole o ka hoʻopili ʻana i ka "maikaʻi" HDL cholesterol (14).
Ua hōʻike ʻia nā haʻawina ʻē aʻe e hiki i ka beta-glucan ke hoʻolōʻihi i ke kō a hoʻohaʻahaʻa i ke kō koko a me nā pae insulin (15, 16).
Hāʻawi ka 1/4 kīʻaha (39 grams) o nā oats maloʻo i 4 grams o ka fiber a me 7 grams o ka protein. Hāʻawi pū ia i ka phosphorus, magnesium, a me nā huaora B (17).
ʻOiai ʻaʻole gluten maoli ka oats, nui nā ʻano oat i loaʻa i ka gluten ma muli o ke ʻano o ke ʻano o ka ulu ʻana a me ka hana ʻana.
Inā loaʻa iā ʻoe ka maʻi celiac a i ʻole ka gluten sensitivity, e nānā pono i nā oats i kapa ʻia he gluten-free.
ʻO kahi kīʻaha mahana o ka oatmeal ka ala kaulana loa e leʻaleʻa ai i ka oatmeal, akā hiki iā ʻoe ke hoʻohui i ka oatmeal i nā pancakes, granola bars, a i ʻole parfaits no ka hoʻohui ʻana i ka fiber a me nā meaʻai.
Summary: Loaʻa ka beta-glucan i ka oats, hiki ke hoʻohaʻahaʻa i ka cholesterol koko a kōkua i ka hoʻoponopono ʻana i ke kō koko.
5. Buckwheat
ʻOiai kona inoa, ʻo ka buckwheat kahi hua ʻano ʻano kīʻaha ʻaʻohe gluten a pili ʻole i ka palaoa.
Hāʻawi ia i ka nui o nā antioxidants, me ka nui o nā ʻano kikoʻī ʻelua: rutin a me quercetin (18).
Ua manaʻo kekahi mau noiʻi holoholona he mea pono ka rutin i ka hōʻemi ʻana i nā hōʻailona o ka maʻi Alzheimer. I ka manawa like, ua hōʻike ʻia ka quercetin e hōʻemi i ka mumū a me ke kaumaha oxidative (19, 20).
ʻO ka ʻai ʻana i ka buckwheat hiki ke kōkua i ka hōʻemi ʻana i kekahi mau mea pilikia no ka maʻi puʻuwai.
I loko o kahi noiʻi, pili ka ʻai ʻana i ka buckwheat me ka haʻahaʻa haʻahaʻa o ka kolamu a me ka "kino" LDL cholesterol, a me ka ratio kiʻekiʻe o ka "maikaʻi" HDL cholesterol i ka kolamu piha (21).
ʻO kekahi haʻawina i loaʻa i nā hopena like, e hōʻike ana i ka poʻe i ʻai i ka buckwheat he haʻahaʻa haʻahaʻa o ke koko kiʻekiʻe, cholesterol, a me ke koko kiʻekiʻe (22).
Hoʻokahi kīʻaha (170 grams) o ka buckwheat hāʻawi i 17 grams o ka fiber, 23 grams o ka protein, a ʻoi aku ma mua o 90% o ka magnesium, copper, a me ka manganese āu e pono ai no ka lā (23).
E ho'āʻo i nā noodles soba i hoʻokumu ʻia i ka buckwheat ma ke ʻano he swap gluten-free no ka pasta kuʻuna. A i ʻole, e hoʻohana i ka buckwheat e hoʻohui i kahi kīʻaha liʻiliʻi i nā sopa, salakeke a i ʻole nā mea ʻai meaʻai.
Summary: He waiwai ʻo Buckwheat i nā antioxidants a ua hoʻopili ʻia i ka hōʻemi ʻana i nā kumu pilikia o ka maʻi puʻuwai, e like me ke kiʻekiʻe o ka cholesterol koko.
6. Amaranto
He moʻolelo waiwai ko Amaranth a ʻo ia kekahi o nā meaʻai nui o ka lāhui Inca, Mayan a me Aztec. Eia kekahi, he ʻano meaʻai maikaʻi loa ia i loaʻa nā pono olakino maikaʻi (24).
Ua hōʻike ʻia kahi haʻawina i ka makahiki 2014 ua pale pono nā pūhui amaranth i ka mumū i loko o nā kānaka a me nā ʻiole ma ka pale ʻana i ka hoʻāla ʻana o kahi ala e hoʻoulu ai i ka mumū (25).
Mahalo i kona ʻano fiber kiʻekiʻe, hiki i ka amaranth ke hōʻemi i kekahi mau kumu pilikia no ka maʻi puʻuwai.
ʻO ka ʻoiaʻiʻo, ua ʻike ʻia kahi noiʻi holoholona ua hoʻemi nā hua amaranth i nā triglycerides koko a me nā pae cholesterol LDL "ʻino" (26).
Hoʻokahi kīʻaha (246 grams) o ka amaranth i kuke ʻia he 5 grams o ka fiber me 9 grams o ka protein. Hoʻopili pū ia i ka 29% o kāu pono hao i kēlā me kēia lā a loaʻa ka nui o ka magnesium, phosphorus, a me ka manganese (27).
Hiki iā ʻoe ke hoʻohana i ka amaranth e pani i nā kīʻaha ʻē aʻe, e like me ka laiki a i ʻole couscous. Hiki ke hoʻohana ʻia ka Amaranth i hoʻomoʻa ʻia a hoʻoluʻu ʻia ma kahi o ka cornstarch ma ke ʻano he mea mānoanoa no nā sopa, jellies a i ʻole nā ʻuala.
Summary: Ke hōʻike nei kekahi mau haʻawina e hiki ke hana maikaʻi ka amaranth i ka hoʻohaʻahaʻa ʻana i ka mumū a me nā kumu pilikia no ka maʻi puʻuwai.
7. Teff
ʻOiai ʻo ka hua liʻiliʻi loa o ka honua, ʻo teff kahi hua liʻiliʻi akā ikaika.
ʻOiai he peni wale nō ka nui o ka hua palaoa, ʻo teff kahi hale mana meaʻai.
He waiwai ʻo Teff i ka protein, hiki ke hoʻoikaika i ka māʻona, hoʻemi i ka makemake, a hoʻonui i ka metabolism (28, 29, 30).
Hāʻawi pū ia i kahi ʻāpana maikaʻi o kāu pono fiber i kēlā me kēia lā. He ʻāpana koʻikoʻi ka fiber o ka meaʻai a pili pū me ka pohō kaumaha, hoʻemi i ka ʻai a hoʻomaikaʻi i ka maʻamau (31, 32, 33).
Hoʻokahi kīʻaha (252 grams) o ka teff i kuke ʻia he 10 grams o ka protein a me 7 grams o ka fiber. Hāʻawi ia i ka nui o nā huaora B, ʻoi aku ka thiamine (34).
No ka hana ʻana i ka gluten-free, e hoʻāʻo e hoʻololi i ka palaoa palaoa me ka teff ma kahi hapa a i ʻole ka pau. Hiki ke hoʻohui ʻia ʻo Teff i loko o ka chili, hana ʻia i porridge, a hoʻohana maoli ʻia e hoʻomoʻo i nā kīʻaha.
Summary: ʻO Teff ka palaoa liʻiliʻi loa ma ka honua, akā he waiwai ia i ka fiber a me ka protein. Pono kēia mau meaʻai ʻelua no ke olakino a he nui nā pono.
8. kulina
ʻO ka palaoa, a i ʻole ka maile, ʻo ia kekahi o nā cereals gluten-free ʻai loa i ka honua.
Ma waho aʻe o ka kiʻekiʻe o ka fiber, ʻo ka kulina kekahi kumu waiwai o ka lutein a me ka zeaxanthin, carotenoids, nā mea kanu puaʻa e hana nei he antioxidants (35).
Hōʻike nā haʻawina e pōmaikaʻi ka lutein a me ka zeaxanthin i ke olakino o ka maka ma ka hoʻemi ʻana i ka pilikia o ka cataracts a me ka degeneration macular e pili ana i ka makahiki, ʻelua kumu maʻamau o ka nalo ʻana o ka ʻike i ka poʻe ʻelemakule (36).
Ua hōʻike ʻia kahi haʻawina ʻo ka pilikia o ka macular degeneration e pili ana i ka makahiki he 43% haʻahaʻa i nā poʻe maʻi me ka ʻai carotenoid kiʻekiʻe ma mua o ka poʻe me ka ʻai haʻahaʻa (37).
ʻO 1/2 kīʻaha (83 grams) o ka palaoa melemele he 6 grams o ka fiber a me 8 grams o ka protein. Loaʻa ka nui o ka magnesium, ka huaʻa B6, ka thiamine, ka manganese, a me ka selenium (38).
Hiki ke hoʻolapalapa ʻia ka kulina, kalua ʻia a i ʻoki ʻia paha no kahi meaʻai maikaʻi. E ʻoliʻoli iā ia a i ʻole e hoʻohui i ka saladi, ka sopa a i ʻole ka casserole.
Summary: He kiʻekiʻe ka palaoa i ka fiber a he kumu maikaʻi o ka lutein a me ka zeaxanthin, ʻelua mau carotenoids e pili ana i ka hōʻemi ʻana o ka maʻi o ka maka.
9. laiki palaka
ʻOiai ke hele mai ka laiki ʻeleʻele a me ka laiki keʻokeʻo mai ka palaoa hoʻokahi, ua wehe ʻia ka bran a me ka germ o ka palaoa i ka wā e hana ai.
No laila, ʻoi aku ka nui o ka fiber a ʻoi aku ka nui o nā micronutrients i ka raiki palaka, e lilo ia i mea ʻoi loa o ka gluten-free grains i loaʻa.
ʻAʻole gluten-free nā ʻano laiki ʻelua, akā hōʻike nā haʻawina ʻo ka hoʻololi ʻana i ka laiki keʻokeʻo me ka laiki brown he mau pono olakino hou aʻe.
ʻO ka ʻoiaʻiʻo, ʻo ka laiki ʻeleʻele ma kahi o ka laiki keʻokeʻo hiki ke hōʻemi i ka pilikia o ka maʻi diabetes, ka piʻi paona a me ka maʻi puʻuwai (39, 40, 41).
Hoʻokahi kīʻaha (195 grams) o ka laiki ʻeleʻele he 4 grams o ka fiber a me 5 grams o ka protein. Hāʻawi ia i kahi ʻāpana maikaʻi o kāu magnesium a me selenium pono no ka lā (42).
Hana ʻia ka laiki palaka i kahi ʻaoʻao ʻono ponoʻī a i ʻole hiki ke hoʻohui ʻia me nā mea kanu a me kahi kumu protein lean e hana ai i kahi meaʻai puʻuwai.
Summary: He kiʻekiʻe ka laiki ʻulaʻula i ka fiber a pili pū me ka emi ʻana o ka pilikia o ka maʻi diabetes, ka piʻi paona a me ka maʻi puʻuwai ke hoʻohana ʻia ma kahi o ka laiki keʻokeʻo.
ʻO ka hopena hope loa
Ke loaʻa iā ʻoe ka maʻi celiac a i ʻole ka gluten sensitivity, hiki ke paʻakikī ke hahai i ka meaʻai gluten-free.
Eia naʻe, nui nā koho gluten-free e pani i ka palaoa.
Mai ka hāʻawi ʻana i nā antioxidants i ka hōʻemi ʻana i ka pilikia o ka maʻi, hiki i kēia mau kīʻaha gluten-free ʻai ke lilo i mea maikaʻi loa i kou olakino.
