Berena rai He ʻeleʻele ʻeleʻele a ʻoi aku ka ikaika o ka ʻono ma mua o ka berena keʻokeʻo a me ka palaoa maʻamau, ʻo ia ke kumu e hauʻoli ai nā kānaka he nui. ola kino.

Hōʻike kēia ʻatikala i ka meaʻai a me nā pono olakino o ka berena rye.

Nā ʻano

Hana ʻia ka berena rye mai ka hui pū ʻana o ka palaoa rai a me ka palaoa rai (palaoa maloʻo).

Hele mai ia ma nā ʻano he nui, e pili ana i ka hui ʻana i hoʻohana ʻia, me:

• Berena rai māmā. Hana ʻia kēia ʻano ʻano mai ka palaoa rai keʻokeʻo wale nō, mai ka lepo rye grain endosperm - ke kumu starchy o ka palaoa rai.
• Berena rai ʻeleʻele. Hana ʻia kēia ʻano mai loko mai o ka palaoa rai holoʻokoʻa. I kekahi manawa, hana ʻia ka palaoa rai ʻeleʻele mai ka palaoa rai keʻokeʻo i waiho ʻia me ka pauka koko, kofe koke, a i ʻole molasses.
• Berena rai marble. Hana ʻia kēia ʻano mai ka palaoa rai māmā a me ka pōʻeleʻele i ʻōwili pū ʻia. I kekahi manawa, hana ʻia ka palaoa rai ʻeleʻele mai ka palaoa rai māmā i kala ʻia me ke kofe koke a i ʻole molasses.
• Berena rai ʻeleʻele. Hana ʻia kēia berena mai nā ʻanoʻano rai holoʻokoʻa i kāwili ʻia.

E heluhelu pū kekahi: Rye Bread: He koho meaʻai a ʻono

Ma ʻAmelika Hui Pū ʻIa, hana ʻia nā berena rai māmā a me ka pōʻeleʻele i hui pū ʻia me ka palaoa palaoa.

Ke hoʻohālikelike ʻia me ka berena palaoa keʻokeʻo a maʻamau, ʻoi aku ka ʻeleʻele a me ka ʻeleʻele o ka berena rai a ʻoi aku ka ikaika, ka ʻawaʻawa, ka ʻono lepo.

ʻOi aku ka liʻiliʻi o ka gluten i ka palaoa Rye ma mua o ka palaoa palaoa, ʻo ia ke kumu i ʻoi aku ka paʻa o ka berena a ʻaʻole piʻi aʻe e like me ka palaoa maʻamau.

Eia nō naʻe, no ka mea aia mau ka gluten, ʻaʻole kūpono ia no ka poʻe me ka maʻi celiac a i ʻole maʻi celiac.

hōʻuluʻulu manaʻo

Hana ʻia nā berena rye me ka hui pū ʻana o ka palaoa rai a me ka palaoa, e pili ana i ke ʻano o ka berena. ʻOi aku ka ʻeleʻele, ʻeleʻele, a ʻoi aku ka ikaika o ka ʻono ma mua o ka palaoa keʻokeʻo a me ka palaoa.

ʻai meaʻai

ʻO ka berena Rye ka meaʻai maikaʻi loa.

ʻO kēlā ʻōlelo, pili ka haku mele i ka nui o ka palaoa rai i hoʻohana ʻia, me nā berena rai ʻeleʻele i ʻoi aku ka nui o ka palaoa rai ma mua o nā ʻano māmā.

Ma ka awelika, 1 ʻāpana (32 grams) o ka berena rai e hāʻawi i kēia mau meaʻai ():

• Kāleka: 83
• Polokina: 2,7 grams
• Nā kalapona: 15,5 grams
• Momona: 1,1 grams
• Huai: 1,9 grams
• Selenium: 18% o ka waiwai o kēlā me kēia lā (DV)
• Tiamin: 11,6% o ka DV
• Manganese: 11,5% o ka DV
• Riboflavin: 8,2% o ka DV
• Niacin: 7,6% o ka DV
• Vitamin B6: 7,5% o ka DV
• keleawe: 6,6% o ka DV
• ʻO ka hao: 5% o ka DV
• Palena: 8,8% o ka DV

Loaʻa i ka berena Rye nā mea liʻiliʻi o ka zinc, pantothenic acid, phosphorus, magnesium, calcium a me nā micronutrients ʻē aʻe.

Ke hoʻohālikelike ʻia me nā berena maʻamau, e like me ka palaoa keʻokeʻo a me ka palaoa holoʻokoʻa, ʻoi aku ka momona o ka berena rai i ka fiber a hāʻawi i nā mea hou aku, ʻoi aku ka nui o nā huaora B (, , ).

Eia kekahi, ua hōʻike ʻia nā haʻawina e ʻoi aku ka hoʻopiha piha ʻana o ka berena rai maʻemaʻe a pili i ke kiʻekiʻe o ke kō koko ma kahi liʻiliʻi ma mua o ka berena keʻokeʻo a me ka palaoa (,).

hōʻuluʻulu manaʻo

ʻO ka berena Rye ka waiwai i nā meaʻai he nui, ʻoi aku ka nui o ka fiber a me nā huaora B. ʻOi aku paha ia i ka hoʻopiha a hoʻopilikia i ke kiʻekiʻe o ke kō koko ma mua o ka berena keʻokeʻo a i ʻole ka palaoa.

Nā pōmaikaʻi ola kino

Hiki i ka ʻai ʻana i ka berena rai ke pōmaikaʻi i kou olakino ma nā ʻano he nui.

Hiki ke hoʻomaikaʻi i ke olakino naʻau

ʻO ka hoʻohui ʻana i ka berena rai i kāu meaʻai hiki ke hoʻomaikaʻi i nā ʻano he nui, ʻoiai ua hoʻopili ka noiʻi i kāna ʻai ʻana i nā pae haʻahaʻa o nā kumu pilikia o ka maʻi puʻuwai.

No ka laʻana, kahi haʻawina 8-wiki o 40 mau kānaka i hoʻohālikelike i nā hopena o ka ʻai ʻana i ka 20% o kā lākou mau calorie i kēlā me kēia lā mai ka rai a i ʻole ka palaoa palaoa ma nā pae cholesterol koko.

Ua ʻike nā mea noiʻi ʻoi aku ka maikaʻi o ka berena rai i nā kānaka ma mua o ka palaoa palaoa a hoʻemi ʻia ka nui a me ka LDL (ʻino) cholesterol a hiki i ka 14% a me 12%, kēlā me kēia ().

Loaʻa paha kēia hopena ma muli o ka nui o ka fiber soluble o ka berena rai, kahi ʻano o ka fiber hiki ʻole ke hoʻoheheʻe ʻia e hana i kahi mea e like me ka gel i loko o kāu ʻāpana digestive a hiki ke kōkua i ka wehe ʻana i ka bile waiwai nui o ka cholesterol mai kou koko a me kou kino.

Ua hōʻike ʻia ka noiʻi ʻana e pili ana ka ʻai maʻamau o ka fiber soluble i kahi hōʻemi 5-10% o ka nui a me ka LDL (ʻino) cholesterol i loko o 4 mau pule ().

Hiki ke kōkua i ka mālama ʻana i ke kō koko

He mea nui ia no kēlā me kēia kanaka, ʻoi aku ka nui o ka poʻe me ka maʻi maʻi type 2 a me ka poʻe ʻaʻole hiki ke hoʻohua i ka insulin, he hormone e hoʻoponopono ai i ke kō koko.

Loaʻa i ka palaoa Rye kekahi mau ʻano maikaʻi e hiki ke kōkua i ke kāohi ʻana i ke kō koko ().

No ka hoʻomaka ʻana, he kiʻekiʻe i ka fiber soluble, e kōkua ana i ka hoʻolohi ʻana i ka ʻai ʻana a me ka absorption o nā carbohydrates a me ke kō i loko o ka digestive tract, e alakaʻi ana i ka piʻi ʻana o ke kō koko koko ().

Loaʻa i ka berena Rye nā pūhui phenolic, e like me ka ferulic acid a me ka waikawa caffeic, hiki ke hoʻolōʻihi i ka hoʻokuʻu ʻana o ke kō a i loko o ke kahe koko, e maʻalahi ai ke kāohi ʻana i ke kō koko ().

No ka laʻana, ua ʻike ʻia kahi noiʻi o 21 mau pākeke olakino ʻo ka ʻai ʻana i ka pāʻina ahiahi o ka rai me kahi mākoki kūʻē hou i kōkua i ka hoʻolohi i ka hoʻokuʻu ʻana o ke kō a me ka insulin i loko o ke kahe koko. Eia kekahi, ua hoʻonui ia i nā kiʻekiʻe o ka hormone satiety, i mālama i ka poʻe i ka lōʻihi ().

Eia nō naʻe, ʻaʻohe hopena koʻikoʻi o ka rai maʻamau i ke kiʻekiʻe o ke kō koko, ʻoiai ua hoʻonui i ka manaʻo o ka piha ().

Kōkua i ke olakino digestive

Hiki i ka berena Rye ke kōkua i ka hoʻomaikaʻi ʻana i kou olakino ma nā ʻano he nui.

ʻO ka mea mua, he kumu maikaʻi ia o ka fiber, hiki ke kōkua i ka mālama mau ʻana i kou ʻōpū. ʻO ka pulupulu hoʻoheheʻe ʻia ka wai, kōkua i ka nui a me ka palupalu o ka ʻili, e maʻalahi ke hele ().

ʻO ka ʻoiaʻiʻo, ua ʻike ʻia kahi noiʻi o 51 mau mākua me ka constipation ʻoi aku ka maikaʻi o ka berena rai ma mua o ka berena palaoa holoʻokoʻa a me nā laxatives i ka mālama ʻana i ka constipation, me nā hopena ʻino ().

Ua hōʻike ʻia nā haʻawina ʻē aʻe e hiki ke hoʻonui i ka nui o ka butyrate like i loko o kou kahe koko.

Ua hoʻopili ʻia kēia mau ʻakika momona pōkole i nā pono like ʻole, e like me ka hoʻemi ʻana o ke kaumaha, ke kō koko koko haʻahaʻa, a me ka pale ʻana i ka maʻi maʻi colon (, , ).

Kōkua iā ʻoe e noho piha lōʻihi

Ua hōʻike ʻia nā haʻawina he nui i ka palaoa rai (, , ).

ʻO kēia paha no ka mea he kiʻekiʻe i ka fiber soluble, hiki ke kōkua iā ʻoe e ʻoi aku ka piha no ka lōʻihi (, , ).

No ka laʻana, ua ʻike ka poʻe i ʻai i ka berena rai palaoa holoʻokoʻa i kahi haʻawina o 41 a ʻai i nā calorie liʻiliʻi ma hope o ka lā ma mua o ka poʻe i ʻai i ka berena palaoa i hoʻomaʻemaʻe ʻia ().

Nā pōmaikaʻi ʻē aʻe

Ma waho aʻe o nā mea i helu ʻia ma luna, hāʻawi ka berena rye i nā pono olakino hou aʻe.

ʻOiai ua kākoʻo ʻia lākou e nā haʻawina liʻiliʻi a me nā hōʻike nāwaliwali, aia lākou i kēia mau mea:

• Hiki ke ho'ēmi i ka mumū. Ua hoʻopili kekahi haʻawina kanaka i ka ʻai ʻana i ka berena rai i nā hōʻailona haʻahaʻa o ka mumū, e like me ka interleukin 1 beta (IL-1β) a me ka interleukin 6 (IL-6) ().
• Hiki ke pale aku i kekahi mau ma'i 'a'ai. Ma nā haʻawina kanaka a me ka hoʻāʻo ʻana, ua hoʻopili ʻia ka hoʻohana ʻana i ka rai i ka hōʻemi ʻia o ka nui o nā maʻi maʻi, e like me ka prostate, colorectal, a me nā maʻi maʻi umauma.

hōʻuluʻulu manaʻo

Ua hoʻopili ʻia ka berena Rye i nā pono olakino e hiki mai ana, e like me ka pohō kaumaha, hoʻemi ʻia ka mumū, ʻoi aku ka maikaʻi o ka mālama ʻana i ke kō koko, a me ka maikaʻi o ka naʻau a me ke olakino digestive.

ʻO nā hemahema paha o ka berena rai

ʻOiai he olakino maʻamau ka berena rai, hiki ke loaʻa kekahi mau hemahema, e like me:

• Loaʻa nā antinutrients. ʻO ka berena Rye, ʻoi aku ka māmā o nā ʻano like ʻole, loaʻa ka phytic acid, kahi antinutrient e hiki ke pale i ka lawe ʻana o nā minerale like me ka hao a me ka zinc mai ka ʻai like. Akā naʻe, ʻaʻole ia he mea hopohopo no ka poʻe e hahai ana i ka meaʻai kaulike ().
• Hiki ke hoʻoulu ʻia. He kiʻekiʻe ʻo Rye i ka fiber a me ka gluten, hiki ke hoʻoulu i ka bloating i ka poʻe i maʻa i kēia mau pūhui.
• ʻAʻole kūpono i ka meaʻai gluten-free. Loaʻa i ka berena Rye ka gluten, no laila ʻaʻole kūpono ia no ka poʻe ma ka ʻai ʻole gluten, e like me ka poʻe me ka maʻi celiac.
• Hiki ke kiʻekiʻe i ke kō i hoʻohui ʻia. Ma kekahi mau wahi o ka honua, ua waiwai nā berena rai i mea e hoʻomaikaʻi ai i ko lākou ʻono. ʻAʻole maikaʻi ke kō i hoʻohui ʻia a hiki ke hoʻohui i nā calorie makemake ʻole i kāu ʻai.

hōʻuluʻulu manaʻo

Loaʻa i ka palaoa Rye kekahi mau hemahema. ʻAʻole kūpono ia no ka meaʻai gluten-free, hiki ke hoʻoulu i ka bloating, hiki ke kiʻekiʻe i ke kō i hoʻohui ʻia, a loaʻa nā antinutrients e like me ka phytic acid, hiki ke hoʻopili i ka absorption mineral.

Pehea e hana ai i ka berena rai

Hiki ke hana ʻia ka berena rai hou ma ka home me kekahi mau meaʻai.

Hoʻohana ʻia nā mea ʻai a me nā ratios no ka hana ʻana i ka berena rye māmā:

• 1,5 teaspoon ka hū maloʻo koke
• 1,5 kīʻaha (375 ml) wai mehana
• 1 teaspoon o
• 1,5 kīʻaha (200 grams) palaoa rye
• 1,5 kīʻaha (200 grams) palaoa palaoa
• 1 teaspoon nā hua caraway (koho)

Eia ka ʻike wikiwiki o ka hana ʻana i ka berena rai:

1. E hoʻohui i ka hū, ka paʻakai, ka palaoa rai, ka palaoa palaoa a me ka wai i loko o kahi pola. He maloʻo loa ka palaoa Rye, no laila hiki iā ʻoe ke hoʻohui i ka wai inā ʻike ʻia ka maloʻo loa o ka palaoa. Kāwili a maʻemaʻe. E hoʻomanaʻo, ʻaʻole ʻoi aku ka elastic o ka palaoa rai e like me ka palaoa palaoa.
2. E kau i ka paila palaoa i loko o kahi kīʻaha māmā, e uhi ʻia me ka ʻiʻo a hoʻokuʻu i ka paila a hiki i ka pālua o ka nui. He 1-2 hola.
3. Wehe i ka paila palaoa mai ke pola a hana i ka popo oval. Inā makemake ʻoe e hoʻohui i nā hua caraway, e hoʻohui iā lākou i kēia kaʻina.
4. E kau i ka paila palaoa i loko o ka pāpaʻi i hamo māmā ʻia, uhi ʻia me ka ʻiʻipika, a hoʻokuʻu i luna a paʻa ka nui, ʻo ia hoʻi he 1 a 2 mau hola.
5. E puhi mua i ka umu a 425°F (220°C). E wehe i ka berena, e hana i kekahi mau ʻoki ākea me ka pahi, a laila e hoʻomoʻa iā ia no 30 mau minuke a ʻeleʻele paha. Wehe i ka berena a waiho ma luna o ka pahu hooluu no 20 mau minuke ma mua o ka lawelawe ʻana.

hōʻuluʻulu manaʻo

He mea maʻalahi ka palaoa Rye e hoʻomākaukau ma ka home. E hahai wale i nā ʻanuʻu ma luna a mālama iā ʻoe iho i kahi ʻāpana berena rye homemade.

ka hapanui o

ʻO ka berena Rye kahi koho maikaʻi loa i ka berena keʻokeʻo maʻamau a me ka palaoa.

ʻOiai hiki ke hoʻoulu i ka pehu i ka poʻe maʻalahi a hoʻouka ʻia kekahi mau ʻano me ke kō i hoʻohui ʻia, hiki ke hāʻawi i nā pono like ʻole.

Loaʻa iā ia ka nui o nā fiber a me nā meaʻai - ʻoi aku ka nui o nā huaora B - a ua hoʻopili ʻia i nā pōmaikaʻi olakino, e like me ka hoʻemi ʻana i ke kaumaha, ʻoi aku ka maikaʻi o ke kō koko, a me ka maikaʻi o ka naʻau a me ke olakino.

Eia hou, maʻalahi ka hoʻokomo ʻana i kāu meaʻai ma kahi o ka berena keʻokeʻo maʻamau a i ʻole ka palaoa palaoa a hiki ke hana maʻalahi ma ka home.