9 Nā pono olakino ma muli o ka ʻepekema o ka waiū ʻaila

Anter

• 1. Haahaa i nā Kalepona
• 2. Haʻahaʻa i ke kō
• 3. ʻOi loa i ka Wikamina E
• 4. Kahi Puna maikaʻi o ka puna
• 5. Hoʻonui pinepine ʻia me ka Vitamin D
• 6. Kūlohelohe-Lactose-ʻole
• 7. Manu-waiū me Vegan
• 8. Haʻahaʻa i ka Phosphorus, Me ka nui o ka pāhare potassium
• 9. Maʻalahi loa e hoʻohui i kāu papaʻai
• Ka Laina Lalo

ʻO ka waiū ʻAmona kahi mea inu momona, momona liʻiliʻi i lilo i mea makemake nui ʻia.

Hana ʻia ia e ka wili ʻana i nā ʻalemona, ka hoʻohuihui ʻana iā lākou me ka wai a laila kānana i ka hui ʻana e hana i kahi huahana e like me ka waiū a me kahi ʻono momona.

ʻO ka mea maʻamau, hoʻohui ʻia nā mea hoʻohui keu e like me ka calcium, riboflavin, vitamini E a me ka wikamina D iā ia e hoʻonui ai i ka ʻike kino.

Loaʻa nā ʻano kālepa he nui, a hana kekahi i kā lākou iho ma ka home.

He mea maikaʻi loa ia no ka poʻe hiki ʻole a koho ʻole paha e inu i ka waiū o ka bipi, a me nā poʻe makemake wale i ka ʻono.

Ke nānā pono nei kēia ʻatikala i nā pono olakino nui 9 o ka waiū almond.

1. Haahaa i nā Kalepona

ʻOi aku ka haʻahaʻa o ka waiū ʻAmona i nā caloriu ma mua o ka waiū o ka bipi.

Kuhi kekahi poʻe i kēia huikau, no ka mea, ʻike ʻia nā ʻalemona i kiʻekiʻe i nā kalori a me nā momona. Eia naʻe, ma muli o ke ʻano o ka hana ʻana i ka waiū ʻalemona, aia wale nō kahi ʻāpana almonds liʻiliʻi loa i loaʻa i ka huahana i hoʻopau ʻia.

Maikaʻi kēia no ka poʻe makemake e ʻokiʻoki i nā calorie a lilo i ka paona.

Hoʻokahi kīʻaha (240 ml) o ka waiū almond unsweetened i loaʻa ma kahi o 30-50 calories, ʻoiai ka nui like o ka waiū waiū holoʻokoʻa i piha i nā 146 calories. ʻO ia hoʻi, loaʻa i ka waiū almond he 65-80% mau calori liʻiliʻi (1, 2, 3).

ʻO ke kaohi ʻana i kāu lawe ʻana i ka calorie he ala maikaʻi ia e lilo ai ka paona, keu hoʻi me ka hoʻoikaika kino. ʻOiai ʻo ka hoʻohaʻahaʻa kaumaha kaumaha o 5-10% o kou kaumaha o ke kino e hiki ke kōkua i ka pale a mālama ʻana i nā kūlana e like me ka maʻi diabetes (,).

Inā ʻoe e hoʻāʻo nei e lilo i ka paona, hoʻololi wale i ʻelua a ʻekolu paha mau hana o ka waiū me ka waiū almond ka hopena o ka hōʻemi ʻana o ka calorie i kēlā me kēia lā a hiki i 348 calories.

No ka mea ʻoi aku ka paepae o nā papa hana hoʻohaʻahaʻa kaumaha i ka ʻai ʻana ma kahi o 500 mau kalori i kēlā me kēia lā, hiki i ka inu ʻana i ka waiū almond ke ala maʻalahi e kōkua iā ʻoe e lilo i ka paona.

E hoʻomanaʻo i nā ʻano ʻoihana ʻono i hiki ke ʻoi aku ke kiʻekiʻe i loko o nā calories, no ka mea, loaʻa nā kō i hoʻohui ʻia. Eia kekahi, ʻoi aku ka nui o nā ʻalemona i waiho ʻia i loko o lākou i nā mana hana ʻole ʻole ʻia i hiki ke kiʻekiʻe aʻe i nā calorie.

Loaʻa i ka waiū ʻalemona ʻole i hoʻoemi ʻia i 80% ʻoi aku o nā calori ma mua o ka waiū waiū maʻamau. ʻO ka hoʻohana ʻana iā ia ma ke ʻano he pani no ka waiū o ka bipi hiki ke lilo i kahi hoʻolālā pohō kaumaha.

2. Haʻahaʻa i ke kō

ʻO nā ʻano momona ʻole o ka waiū almond ka haʻahaʻa loa i ke kō.

Hoʻokahi kīʻaha (240 ml) o ka waiū ʻalemona he 1-2 wale nō kālakeka, ʻo ka hapanui o lākou he fiber dietary. I ka hoʻohālikelike ʻana, loaʻa i 1 kīʻaha (240 ml) o ka waiū waiū 13 mau kolamu o ka waiū, ka hapanui o lākou he kō (1, 2, 3).

He mea nui e hoʻomaopopo he nui nā ʻano ʻoihana kālepa waiū almond i hoʻonoi ʻia a ʻono ʻia me nā kō i hoʻohui ʻia. Loaʻa paha i kēia mau ʻano he 5-17 mau kō o ke kō (240 ml) (6, 7).

No laila, he mea nui e nānā mau i ka lepili meaʻai a me nā papa inoa no nā kō i hoʻohui ʻia.

Eia nō naʻe, hiki i ka waiū ʻalemona unsweetened ke kōkua i ka poʻe e hoʻāʻo ana e kaohi i kā lākou lawe kō.

ʻO kahi laʻana, pono mau ka poʻe me ka maʻi diabetes i ka palena o kā lākou lawe ʻana i ka ʻaihue. Ke hoʻololi nei i ka waiū waiū me ka waiū ʻalemona kahi ala maikaʻi paha e hoʻokō ai i kēia ().

ʻO ka waiū almond ʻole i hoʻomomona ʻia he haʻahaʻa maoli ia i ke kō, e kūpono ana no nā mea e kaohi ana i kā lākou kō ʻana, e like me ka poʻe me ka maʻi kō. Eia nō naʻe, ʻono ka nui o nā ʻano, no laila he mea nui e nānā i ka lepiliʻai.

3. ʻOi loa i ka Wikamina E

He kiʻekiʻe maoli nā ʻalemona i ka wikamina E, ke hāʻawi nei iā 37% o ka pono o ka huaola E i kēlā me kēia lā wale nō i ka ʻuneke (28 gram) (9).

No laila, ʻo ka waiū almond kekahi kumu maoli o ka lāʻau E, ʻoiai ʻo ka hapa nui o nā ʻano ʻoihana i hoʻohui pū i ka wikamina E i ka wā o ka hana ʻana ().

Hāʻawi kahi kīʻaha o ka waiū almond (240 ml) i ka 20-50% o kāu koi ʻana i ka wikamina E i kēlā me kēia lā, ke kaukaʻi ʻia i ka mana. I ka hoʻohālikelike ʻana, ʻaʻohe huaʻai E i nā waiū waiū (1, 3, 11).

ʻO ka Wikamina E kahi antioxidant mana e hakakā i ka mumū a me ke koʻikoʻi i ke kino (,).

Kōkua ia i ka pale ʻana i ka maʻi puʻuwai a me ka maʻi ʻaʻai, a he hopena maikaʻi paha kā ia i ka olakino iwi a me ka maka (,,).

He aha hou aʻe, ua loaʻa ka huaola E i mea e pōmaikaʻi nui ai i ke olakino lolo. Ua ʻike nā haʻawina e hoʻomaikaʻi i ka hana noʻonoʻo. ʻIke pū ʻia e hōʻemi i ka makaʻu o ka maʻi Alzheimer a lohi paha i kāna holomua ().

Hiki i hoʻokahi kīʻaha (240 ml) o ka waiū almond ke hāʻawi i 20-50% o kāu koi no ka lāʻau E i kēlā me kēia lā. ʻO ka Wikamina E kahi antioxidant ikaika i hiki ke hōʻemi i ka mumū, ke koʻikoʻi a me ka hopena o ka maʻi.

4. Kahi Puna maikaʻi o ka puna

ʻO ka waiū a me nā huahana hana waiū ʻē aʻe ke kumu o ka calcium i nā papaʻai o nā poʻe he nui. Hoʻokahi kīʻaha (240 ml) o ka waiū holoʻokoʻa e hāʻawi i 28% o nā lā i koi ʻia i kēlā me kēia lā (3).

I ka hoʻohālikelike ʻana, loaʻa i nā ʻalemona kahi hapa calcium wale nō, he 7% wale nō o ka koi o kēlā me kēia lā i ka 1 auneke (28 gram) (19).

Ma muli o ka hoʻohana pinepine ʻia ʻana o ka waiū ʻalemone ma ke ʻano he pani no ka waiū waiū, hoʻonui nā mea hana iā ia me ka calcium e hōʻoia i ka nalowale ʻole o nā poʻe ().

He mea nui ka aila no ka ulu a me ke olakino o nā iwi. Mālama pū kekahi ia i ka pilikia o ka haki a me ka osteoporosis ().

Hoʻohui ʻia, pono ka calcium no ka hana kūpono o ka puʻuwai, nā aʻa a me nā mākala.

Hoʻokahi kīʻaha o ka waiū almond (240 ml) hāʻawi iā 20-45% o ka lā i koi ʻia no ka calcium (1, 11).

Hoʻohana kekahi mau māka i kahi ʻano o ka calcium i kapa ʻia ʻo tricalcium phosphate, ma mua o ka calcium carbonate. Eia nō naʻe, ʻaʻole kūpale maikaʻi ʻia ka tricalcium phosphate. E ʻike ai i ke ʻano o ka calcium i hoʻohana ʻia i kāu waiū almond, e nānā i nā lepili ().

Inā ʻoe e hana ana i ka waiū ʻalemona iā ʻoe iho ma ka home, pono paha ʻoe e ʻike i nā kumuwaiwai ʻē aʻe e hoʻopiha i kāu papaʻai, e like me ka tī, ka yogurt, ka iʻa, nā hua, nā legume a me nā lau lau.

Hoʻonui ʻia ka waiū almond me ka puna e hāʻawi ai i ka 20-45% o kāu mau koi i kēlā me kēia lā no ka lawelawe ʻana. He mea nui ka calcium no ke olakino iwi, me ka pale ʻana i nā haki a me ka osteoporosis.

5. Hoʻonui pinepine ʻia me ka Vitamin D

ʻO ka Vitamin D kahi mea waiwai nui no nā ʻaoʻao he nui o ke olakino maikaʻi, e like me ka hana o ka puʻuwai, ke olakino iwi a me ka hana pale (,).

Hiki i kou kino ke hana iā ia ke wehe ʻia kou ʻili i ka lā. Eia nō naʻe, ʻaʻole lawa ka 30-50% o ka poʻe i ka wikamina D ma muli o ko lākou ʻili, ka nohona, nā hola hana lōʻihi a i ʻole ka noho maʻalahi ʻana i kahi wahi i kaupalena ʻia ka lā ().

Pili ka hemahema o ka Vitamin D me ka hoʻonui ʻia o ka maʻi ʻaʻai, maʻi puʻuwai, ke koko kiʻekiʻe, osteoporosis, nāwaliwali o nā mākala, nā pilikia momona, nā maʻi autoimmune a me nā maʻi lele (,,,).

Loaʻa nā meaʻai i loko o ka huaola D, no laila hiki i nā mea hana ke hoʻoikaika i nā meaʻai me ia. ʻO nā huahana i hoʻopaʻa pinepine ʻia me ka huaola D e komo pū me ka waiū, nā wai, nā cereala, ka tī, ka margarine a me ka yogurt (,).

Hoʻoikaika ʻia ka hapa nui o nā waiū ʻalemona me ka wikamina D2, a ʻo ka ergocalciferol kekahi. Ma ka awelika, ʻo 1 kīʻaha (240 ml) o ka waiū ʻalemona paʻa e hāʻawi i 25% o ka mea i koi ʻia i kēlā me kēia lā no ka lāʻau D (1, 11).

ʻAʻohe i loko o ka waiū almond homemade kekahi vitamini D, no laila pono ʻoe e ʻimi i nā kumuwaiwai ʻē aʻe inā ʻaʻole lawa kāu wikamina D mai ka lā o ka lā.

ʻO ka Vitamin D kahi mea waiwai i ke olakino maikaʻi, ʻoiai ʻo 30-50% o ka poʻe nele. Hoʻoikaika ʻia ka waiū ʻAmona me ka wikamina D a hāʻawi ma kahi o ka hapahā o ka lā i koi ʻia i kēlā me kēia lā i kahi lawelawe he 1-cup (240-ml).

6. Kūlohelohe-Lactose-ʻole

ʻO ka hoʻomanawanui ʻole o ka lactose kahi ʻano i hiki ʻole i nā kānaka ke ʻānai i ka lactose, ke kō i ka waiū.

Hoʻokumu ʻia ia e ka hemahema o ka lactase, ka enzyme nona ke kuleana no ka haki ʻana i ka lactose i kahi ʻano digestible. Hoʻokumu ʻia kēia hemahema e nā genetics, ʻelemakule a i ʻole kekahi mau ʻano olakino ().

Hiki i ka hoʻomanawanui ʻole ke kumu o nā ʻano hōʻoluʻolu ʻole like ʻole, e like me ka ʻeha o ka ʻōpū, ka momona a me ke kōkō (,).

Hoʻolālā ʻia ka hoʻomanawanui ʻole ʻana o Lactose a hiki i ka 75% o ka poʻe ma ka honua holoʻokoʻa. He mea liʻiliʻi loa ia i ka poʻe keʻokeʻo o ka moʻokūʻauhau ʻEulopa, e hoʻololi ana i ka 5-17% o ka heluna kanaka. Eia nō naʻe, ma ʻAmelika Hema, ʻApelika a me ʻAsia, aia nā helu ma kahi o 50-100% (,).

Ma muli o ka waiū almond he manuahi lactose-kūlohelohe, he koho kūpono ia no ka poʻe i loaʻa ʻole ka lactose intolerance.

Aia i 75% o ko ka honua heluna kanaka intolerant. ʻAʻohe lactose-noa ka waiū ʻalemona, kahi e hoʻololi maikaʻi ai i ka waiū.

7. Manu-waiū me Vegan

Koho kekahi poʻe e hōʻalo i ka waiū waiū ma ke ʻano haipule, olakino, kaiapuni a i ʻole ke koho nohona, e like me ka veganism ().

Ma muli o ka hoʻokumu ʻana o ka waiū ʻalemona i mea kanu, kūpono ia no kēia mau pūʻulu āpau a hiki ke hoʻohana ʻia ma kahi o ka waiū waiū ma kāna iho a i ʻole i kekahi papa hana.

Hoʻohui ʻia, noa ka waiū ʻalemona i nā protein i kumu i ka maʻi ʻaʻai waiū a hiki i ka 0,5% o nā mākua (,,).

ʻOiai ʻo ka waiū soy kahi kuʻuna kuʻuna i ka waiū waiū no nā mākua, a hiki i ka 14% o ka poʻe i maʻi i ka waiū waiū a maʻi pū kekahi i ka waiū soy. No laila, hāʻawi ka waiū ʻalemona i kahi koho maikaʻi (34).

Eia naʻe, hāʻawi ʻia i ka waiū almond he haʻahaʻa loa i ka protein digestible i hoʻohālikelike ʻia me ka waiū waiū, ʻaʻole kūpono ia ma ke ʻano he pani no nā pēpē a i ʻole nā ​​keiki ʻōpio me nā maʻi waiū. Ma kahi o, koi paha lākou i nā kumumanaʻo kūikawā (34).

Hoʻokumu paʻa ʻia ka waiū ʻAmona, kūpono i nā vegans a me nā kānaka ʻē aʻe e pale i nā huahana waiū. He kūpono hoʻi ia no nā poʻe i loaʻa i kahi allergy waiū. Ma muli o ka haʻahaʻa o ka protein, ʻaʻole kūpono ia ma ke ʻano he pani pani piha no ka waiū i nā keiki ʻōpio.

8. Haʻahaʻa i ka Phosphorus, Me ka nui o ka pāhare potassium

Hōʻalo ka poʻe me nā maʻi puʻupaʻa mau i ka waiū ma muli o ke kiʻekiʻe o ka phosphorous a me ka potassium (35, 36).

Ma muli o ka hiki ʻole i ko lākou puʻupaʻa ke hoʻomaʻemaʻe pono i kēia mau meaola, aia kahi pilikia e kūkulu lākou i loko o ke koko.

ʻO ka nui o ka phosphor i ke koko e hoʻonui ai i ka makaʻi o ka maʻi puʻuwai, hyperparathyroidism a me nā maʻi iwi. I kēia manawa, hoʻonui ka nui o ka potassium i ka makaʻi o ka puʻuwai puʻuwai ʻole, ka hōʻeha puʻuwai a me ka make (35, 36).

Loaʻa i ka waiū waiū he 233 mg o ka phosphorus a me 366 mg o ka potassium ma ke kīʻaha (240 ml), ʻoiai ʻo ka nui o ka waiū almond he 20 mg wale nō o ka phosphorus a me 160 mg o ka potassium (35).

Eia nō naʻe, ʻokoʻa paha nā kālā mai kēlā me kēia inoa i kahi inoa, no laila pono ʻoe e nānā me ka mea hana.

Inā loaʻa ʻoe i ka maʻi puʻupaʻa, hiki ke loli i kāu mau koi a me nā palena ma muli o kāu pae o ka maʻi a me nā kiʻekiʻe o ke koko o ka potassium a me ka phosphorus (37).

Eia nō naʻe, hiki i ka waiū almond ke lilo i koho kūpono no ka poʻe e hoʻāʻo nei e hōʻemi i kā lākou lawe ʻana i ka pāhare potassium a me ka phosphore ma muli o ka maʻi maʻi puʻupaʻa.

Hōʻalo ka poʻe me nā maʻi puʻukū mau i ka waiū ma muli o ke kiʻekiʻe o ka potassium a me ka phosphorus. ʻOi aku ka haʻahaʻa o ka waiū almond i kēia mau meaola a he koho kūpono paha ia.

9. Maʻalahi loa e hoʻohui i kāu papaʻai

Hiki ke hoʻohana ʻia ka waiū almond i kekahi ʻano i hiki ke hoʻohana ʻia ka waiū waiū maʻamau.

Ma lalo iho nei kekahi mau manaʻo e pili ana i ka hoʻopili ʻana i kāu papaʻai.

• Ma ke ʻano he mea momona, hōʻoluʻolu hoʻi
• I ka palaʻai, muesli a i ʻole nā ​​ʻoma i ka ʻaina kakahiaka
• I kāu kī, kope a kokoleka wela paha
• I ka laumania
• I ka kuke ʻana a me ka hoʻomoʻa ʻana, e like me nā meaʻai no muffins a me pancakes
• I nā sopa, nā mea ʻono a i ʻole nā ​​ʻaʻahu
• I kāu hau kalima ponoʻī
• I ka yogurt almond homemade

E hana i 1 kīʻaha (240 ml) o ka waiū ʻalemona ma ka home, e kāwili i ka hapalua kīʻaha o nā wai ʻalemo i hoʻopulu ʻia, ʻaʻohe ʻili me 1 kīʻaha (240 ml) o ka wai. A laila e hoʻohana i kahi ʻeke nut e kānana i nā paʻa o ka hui.

Hiki iā ʻoe ke hana i ka mānoanoa a lahilahi paha ma ka hoʻoponopono ʻana i ka nui o ka wai. Hiki ke mālama ʻia ka waiū a ʻelua mau lā i loko o ka pahu hau.

Hiki iā ʻoe ke inu i ka waiū ʻalemona ma ona iho, hoʻohui ʻia i nā cereala a me kope a i ʻole hoʻohana ʻia i nā ʻano hana like ʻole no ka kuke ʻana a me ka hoʻomoʻa ʻana. Hiki iā ʻoe ke hana iā ia ma ka home e ka hoʻopili ʻana i nā ʻalemona i hoʻoulu ʻia me ka wai, a laila kānana i ka hui.

Ka Laina Lalo

ʻO ka waiū ʻAmona kahi mea momona, waiū kōpaka mea hānai nāna he nui nā pono olakino koʻikoʻi.

Haʻahaʻa ia i nā calories a me ke kō a kiʻekiʻe i ka calcium, vitamini E a me ka wikamina D.

Hoʻohui ʻia, kūpono ia no ka poʻe me ka hoʻomanawanui ʻole i ka lactose, kahi alapiʻi waiū a i ʻole nā ​​maʻi puʻupaʻa, a me nā mea vegan a pale paha i ka waiū no nā kumu ʻē aʻe.

Hiki iā ʻoe ke hoʻohana i ka waiū almond i kekahi ʻano e hoʻohana ai ʻoe i ka waiū waiū maʻamau.

E hoʻāʻo e hoʻohui iā ia i ka cereal a i ʻole ke kope, e kāwili ʻia i mau mea ʻono a hoʻohana ia i nā meaʻai no ka ʻaikalima, nā kopa a me nā mea ʻono.