Mīkini 101: Nā Mea Pono Nutr a me nā hopena olakino

Anter

• Nā hana hana
• ʻIke kūpono
• ʻO nā momona i ka waiūpata
• ʻO nā momona momona kuʻina
• Nā momona momona trans
• Nā wikamina a me nā minelala
• Nā hopohopo olakino
• Pākuʻi waiū
• Ka hoʻomanawanui ʻole ʻana i ka lactose
• ʻO ke olakino puʻuwai
• ʻAi ʻia ka mauʻu vs. ʻai-ʻai
• Ke laina lalo

ʻO ka waiūpaka kahi huahana waiū makemake nui ʻia i hana ʻia mai ka waiū o ka bipi.

I haku ʻia o ka momona o ka waiū i hoʻokaʻawale ʻia mai nā ʻāpana waiū ʻē aʻe, loaʻa iā ia kahi ʻono momona a hoʻohana nui ʻia e like me ka pālahalaha, a no ka kuke ʻana a me ka hoʻomoʻa ʻana ʻana.

I nā makahiki i hala aku nei, ua hoʻopiʻi ʻia ka waiūpaka no ka maʻi puʻuwai ma muli o ka momona momona o ka momona.

Eia nō naʻe, noʻonoʻo nui ʻia ka waiūpaka i ke olakino - ma ka liʻiliʻi ke hoʻohana ʻia i ka hoʻohaʻahaʻa.

Hōʻike kēia ʻatikala iā ʻoe i nā mea āpau e pono ai ʻoe e ʻike e pili ana i ka waiūpaka.

Nā hana hana

ʻO ka hana mua i ka hana pata e pili ana i ka hoʻokaʻawale ʻana i ka holika mai ka waiū.

I ka wā ma mua, waiho wale ka waiū e kū ana a hiki i ka piʻi ʻana o ka holika i luna, a ma ia manawa ua skimmed ʻia. Piʻi ka kalima no ka mea ʻoi aku ka māmā o ka momona ma mua o nā mea waiū ʻē aʻe.

Hana ka hana kalima hou i kahi hana ʻoi aku ka maikaʻi i kapa ʻia centrifugation.

Hana ʻia ka pata mai ka kalima ma o ka churning, kahi e hoʻoluliluli ai i ka waiū a hiki i ka momona o ka waiū - a i ʻole ka pata - hoʻopaʻa pū ʻia a hoʻokaʻawale ʻia mai ka ʻāpana wai - a i ʻole ka waiū waiū

Ma hope o ka ninini ʻia ʻana o ka waiūpaka, ʻokiʻā hou ʻia ka waiūpaka a hiki i ka wā e mākaukau ai no ka wahī ʻana.

Hoʻopuka ʻia ka waiūpaka e ka hoʻokaʻawale ʻana i ka kirimaila mai ka waiū, a laila ʻokiʻoki i ka kalima e hoʻokahe i ka wai keu.

ʻIke kūpono

ʻOiai ʻo ka mea nui o ka momona, ʻo ka waiūpaka kahi meaʻai kiʻekiʻe-kalori. Hoʻokahi punetune (14 gram) o nā pāpaʻa waiū ma kahi o 100 mau kalori, a he like ia me ka maiʻa waena waena.

ʻO nā ʻike pono no nā punetēpu he 1 (14 gram) o ka waiū paʻakai i ():

• Kalepona: 102<
• Wai: 16%
• Kumuʻiʻo: 0.12 gram
• Kāpena: 0,01 gram
• Kō: 0,01 gram
• Puluniu: 0 gram
• Momona: 11.52 gram
  • ʻO saturated: 7.29 gram
  • Monounsaturated: 2.99 gram
  • Polyunsaturated: 0.43 gram
  • Trans: 0.47 gram

Aia i ka waiūpaka ka nui o nā calories a me nā momona, e hoʻopili ana ma luna o 100 mau calorie a me 11 mau momona o ka momona i 1 punetēpē (14 mau).

ʻO nā momona i ka waiūpata

Ma kahi o 80% momona ka pata, a ʻo ke koena he wai ka nui.

ʻO ia ka ʻāpana momona o ka waiū i hoʻokaʻawale ʻia mai ka protein a me nā carbs.

ʻO ka waiūpaka kekahi o nā mea paʻakikī loa o nā momona papaʻai āpau, i loaʻa ma mua o 400 o nā waikawa momona like ʻole.

He kiʻekiʻe loa ia i nā waikawaʻa momona momona (ma kahi o 70%) a paʻa i kahi nui kūpono o nā mon fatsaturated fatty acid (ma kahi o 25%).

ʻO nā momona momona polyunsaturated wale nō i nā mea liʻiliʻi, e pili ana ma kahi o 2.3% o ka nui o ka momona (,).

ʻO nā ʻano mea momona ʻē aʻe i loaʻa i ka waiūpelu me ka kolesterol a me nā phospholipids.

ʻO nā momona momona kuʻina

Ma kahi o 11% o nā momona momona i ka waiūpona he mau waikawa momona momona (SCFAs), ʻo ka mea maʻamau o ka butyric acid ().

ʻO ka Butyric acid kahi ʻokoʻa o ka momona o ka waiū o nā holoholona ruminant, e like me ka bipi, hipa, a me nā kao.

ʻO Butyrate, kahi ʻano o ka butyric acid, i hōʻike ʻia e hōʻemi i ka mumū i ka ʻōnaehana digestive a ua hoʻohana ʻia ma ke ʻano he lapaʻau no ka maʻi o Crohn ().

Nā momona momona trans

ʻAʻole like me nā momona trans i nā meaʻai i hoʻoponopono ʻia, manaʻo ʻia nā momona momona waiū.

ʻO ka waiūpaka ka waiwai papaʻai momona o nā momona momona trans, ʻo ka mea maʻamau o ia mau mea he waikawa vaccenic a me conjugated linoleic acid (CLA) (4).

Pili ʻo CLA me nā pono olakino like ʻole ().

Hōʻike ka paipu hōʻoia a me nā noiʻi holoholona i hiki i ka CLA ke pale aku i kekahi ʻano maʻi ʻaʻai (,,).

Kūʻai ʻia aku ʻo CLA ma ke ʻano he mea kōkua hōʻemi kaumaha ().

Eia nō naʻe, ʻaʻole kākoʻo nā noiʻi āpau i nā hopena o ke kaupaona ʻana, a he mea hiki paha i nā kaha nui o nā mea hoʻopiha CLA ke hōʻeha i ke olakino metabolic (,,).

Hoʻokomo nui ʻia ka waiūpaka i ka momona, e like me ka momona, monounsaturated, a me nā momona trans.

Nā wikamina a me nā minelala

He kumu waiwai ka waiūpona o kekahi mau wikamina - keu hoʻi i nā mea hiki ke hoʻonā ʻia ka momona.

Loaʻa nā huaora i lalo i ka nui o ka waiūpaka:

• Wikamina A. ʻO ka wikamina ʻoi loa ia i ka waiūpaka. Hoʻokahi punetune (14 gram) e hāʻawi ana ma kahi o 11% o ka Reference Daily Intake (RDI) ().
• Wikamina D. ʻO Puna ka puna maikaʻi o ka huaʻai D.
• Wikamina E. ʻO kahi antioxidant ikaika, huaʻai E ʻike pinepine ʻia i nā meaʻai momona.
• ʻO Vitamin B12. Kapa ʻia ʻo cobalamin, loaʻa wale ka huaʻai B12 i nā meaʻai o ka holoholona a i ʻole ke kūpikipiki, e like me nā hua manu, nā ʻiʻo, nā mea hana waiū, a me nā meaʻai momona.
• ʻO Wikamina K2. ʻO kahi ʻano o ka huaʻai K, ʻo kēia huaola - i kapa ʻia ʻo menaquinone - hiki ke pale aku i nā maʻi puʻuwai a me nā osteoporosis (,,).

Eia naʻe, ʻaʻole hāʻawi nui ka waiūpata i kāu huina nui o ka lawe ʻana i kēia mau wikamina no ka mea maʻamau ʻoe e ʻai ia mea i nā mea liʻiliʻi.

Loaʻa ka waiūpona i nā huaola like ʻole, e like me A, D, E, B12, a me K2.

Nā hopohopo olakino

Inā ʻai ʻia i nā nui maʻamau, loaʻa i ka waiūpala nā hopena olakino maikaʻi ʻole i ʻike ʻia.

Eia nō naʻe, ʻo ka ʻai ʻana i ka waiūpaka i nā nui he nui ke alakaʻi i ka waiwai kaupaona a me nā pilikia olakino e pili pū ana, keu hoʻi i ka pōʻaiapili o ka papa-calorie kiʻekiʻe.

Kuhi ʻia ma lalo kahi mau hemahema.

Pākuʻi waiū

ʻOiai haʻahaʻa loa ka waiūpona i ka protein, aia nō i loko nā protein protey wheen āpau e hoʻonā ai i nā hopena.

No laila, e makaʻala ka poʻe me ka maʻi hānai waiū me ka waiūpaka - a pale ʻē paha iā ia.

Ka hoʻomanawanui ʻole ʻana i ka lactose

Aia i loko o ka waiū kope wale nā ​​helu lactose, no laila e palekana ka ʻai kūpono no ka hapa nui o ka poʻe me ka hoʻomanawanui ʻole i ka lactose.

ʻO ka bata i mahi ʻia (hana ʻia mai ka waiū hū) a me ka waiūpaka i wehewehe ʻia - i kapa ʻia hoʻi ʻo ghee - hāʻawi i nā lactose liʻiliʻi a ʻoi aku paha ke kūpono.

ʻO ke olakino puʻuwai

ʻO ka maʻi puʻuwai kekahi o nā kumu nui o ka make i ka nohona hou.

ʻO ka pilina ma waena o nā momona momona a me nā maʻi puʻuwai i lilo i kumuhana kontroversial no nā makahiki he mau makahiki (, 17,,).

Hiki i kahi momona kiʻekiʻe o ka momona momona ke hoʻonui i nā kiʻekiʻe o ka LDL (ʻino) kolesterol i kou koko, kahi pilikia no ka maʻi puʻuwai ().

Eia nō naʻe, kuhikuhi ka poʻe loiloi i ka momona momona ʻaʻole e hoʻāla i ke ʻano o ka LDL e pili ikaika loa me ka maʻi puʻuwai - nā liʻiliʻi, nā liʻiliʻi LDL (sdLDL) ʻāpana (,).

Hoʻohui ʻia, ʻaʻole i loaʻa nā noiʻi he nui i kahi loulou ma waena o ka momona momona a me nā maʻi puʻuwai (,,).

Pili ka mea like i nā huahana waiū momona momona e like me ka waiūpaka. Hōʻike kekahi mau noiʻi ʻaʻole hiki i nā huahana waiū momona momona kiʻekiʻe ke hoʻonui i kou makaʻi i nā maʻi puʻuwai ().

ʻO ka mea nui, pili nā ʻike nānā ʻē aʻe i ka lawe ʻana i nā huahana waiū momona momona kiʻekiʻe i nā pono no ke olakino puʻuwai (,,).

I loko nō o kēia mau hoʻopaʻapaʻa, aʻoaʻo mau ka hapanui o nā kuhikuhi papaʻai papaʻai e pili ana i ka ʻai ʻana i nā momona momona momona.

ʻOi aku ka olakino o ka waiū - a haʻahaʻa hoʻi i ka lactose - akā hiki ke kōkua i ka loaʻa ʻana o ke kaupaona ke ʻai ʻia i ka nui. ʻOiai ua hoʻopiʻi ʻia no ka hāpai ʻana i ka maʻi maʻi puʻuwai, hōʻike ʻia kekahi mau noiʻi hiki ke loaʻa ka pōmaikaʻi i ka olakino puʻuwai.

ʻAi ʻia ka mauʻu vs. ʻai-ʻai

Hiki i ka hānai o nā bipi wahine waiū ke hana i ka hopena i ka maikaʻi o ka momona o ka waiūpaka.

Hana ʻia ka waiūpaʻa hānai mauʻu mai ka waiū o nā bipi e hānai ana i ka nāhelehele a hānai ʻia paha i ka mauʻu hou.

Ma ʻAmelika Hui Pū ʻIa, ʻo nā huahana waiū hānai hānai i loko o kahi ʻāpana liʻiliʻi o ka lālā waiū. Hānai ʻia ka hapa nui o nā bipi wahine waiū me nā meaʻai i hoʻokumu ʻia i ka palaoa (28).

I nā ʻāina ʻē aʻe, e like me ʻIlani a me Nūhōlani, ʻoi aku ka maʻamau o nā huahana waiū hānai hānai - ma ka liʻiliʻi i nā mahina kau wela.

ʻOi aku ka kiʻekiʻe o ka waiū ʻai hānai i nā huaʻai he nui ma mua o ka waiūpaka mai nā bipi hānai i hana ʻia, hānai ʻai a me nā mauʻu mālama ʻia ().

ʻO kahi mahele kiʻekiʻe o ka mauʻu hou i kaʻai a ka bipi e hoʻonui i ka nui o nā momona olakino, e like me ka omega-3 fatty acid a me CLA (,,, 32, 33).

Hoʻohui ʻia, ʻo ka ʻike o nā wikamina hiki ke hoʻoheheʻe ʻia ka momona a me nā antioxidant - e like me nā carotenoids a me nā tocopherols - ʻoi aku ka kiʻekiʻe ma ka waiū hānai hānai (34, 35).

ʻO ka hopena, ʻo ka pata mai nā bipi hānai hānai i kahi koho olakino maikaʻi loa.

ʻOi aku ka kiʻekiʻe o ka waiū mai nā bipi hānai hānai i nā meaola he nui ma mua o ka pata mai nā bipi hānai palaoa a he koho olakino paha.

Ke laina lalo

ʻO ka waiūpaka kahi huahana waiū i hua ʻia mai ka momona waiū.

ʻOiai ʻo ka mea nui o ka momona, waiwai pū ia i nā huaora he nui, ʻoi aku ka A, E, D, a me K2.

Eia nō naʻe, ʻaʻole kūpono ka momona o ka bata i ka noʻonoʻo ʻana i kāna nui nui o nā calorie.

Ma muli o ka momona momona o ka momona, ua hoʻopiʻi ʻia no ka hoʻonui ʻana i ka makaʻu no ka loaʻa ʻana o ke kaupaona a me nā maʻi puʻuwai. Eia nō naʻe, kuhikuhi kekahi mau haʻawina i ka mea ʻē aʻe.

I ka hopena o ka lā, olakino ka pata i ka hoʻohaʻahaʻa - akā pono e hōʻalo i ka ʻai nui ʻana.