Maikaʻi a maikaʻi ʻole ka waiū kokoleka?

Anter

• Waiwai i nā mea momona
• Pono ke olakino iwi
• Hiki ke kōkua iā ʻoe e hoʻōla mai nā hana
• Nā hopena o ka waiū kokoleka
• Rich i nā kō i hoʻohui ʻia
• ʻAʻole hiki i nā kānaka āpau ke hoʻomanawanui iā ia
• Hiki ke hoʻonui i kou makaʻi i kekahi mau maʻi
• Hiki ke kōkua i ka maʻi maʻi puʻuwai
• E hoʻopili ʻia i kekahi mau maʻi ʻaʻai
• Pono ʻoe e inu i ka waiū kokoleka?
• Ke laina lalo

ʻO ka waiū kokoleka ka waiū maʻamau i ʻono ʻia me ka koko a me ke kō.

ʻOiai he mau ʻano nondairy, pili kēia ʻatikala i ka waiū kokoleka i hana ʻia me ka waiū o ka bipi.

Hoʻonui pinepine ʻia ia ma ke ʻano he ala maikaʻi loa e hoʻōla hou mai kahi hoʻoikaika a me kahi koho maikaʻi i ka waiū o ka bipi mau i ka wā e hoʻāʻo nei e hoʻonui i ka calcium a nā keiki a me ka lāʻau D.

Eia nō naʻe, noʻonoʻo ka poʻe he nui inā ʻo ke kiʻekiʻe o ke kō o ka waiū momona i uhi ʻia i kāna waiwai momona.

Nānā kēia ʻatikala inā maikaʻi a maikaʻi ʻole paha ka waiū kokoleka i kou olakino.

Waiwai i nā mea momona

Hana ʻia ka waiū kokoleka e ka hoʻohuihui ʻana i ka waiū o ka bipi me ka koko a me nā mea hoʻonanea e like me ke kō a i ʻole ka syrup kānana kiʻekiʻe-fructose.

ʻOi aku ka momona o nā carbs a me nā calorie ma mua o ka waiū unsweetened akā i ʻole loaʻa i nā pae o nā meaola like ʻole. Kaukaʻi ʻia i ke ʻano, hāʻawi ke 1 cup (240 ml) o ka waiū kokoleka ():

• Kalepona: 180–211
• Kumuʻiʻo: 8 gram
• Kāpena: 26-32 gram
• Kō: 11-17 gram
• Momona: 2.5-9 gram
• Kalipuna: 28% o ka Reference Daily Intake (RDI)
• Wikamina D: 25% o ka RDI
• Riboflavin: 24% o ka RDI
• Pālima: 12% o ka RDI
• Phosphorous: 25% o ka RDI

Loaʻa i ka waiū kokoleka ka nui o ka zinc, selenium, iodine, magnesium, a me nā huaora A, B1, B6, B12.

Manaʻo ʻia ʻo Milk he protein piha - no ka mea hāʻawi ia i ʻeiwa mau amino acid pono i kou kino.

He waiwai nui ia i ka leucine, me he mea lā ʻo ka amino acid ka mea pili i ke kūkulu ʻana a me ka mālama ʻana i nā mākala ikaika (,,).

Nui ka waiwai o ka waiū i ka acidug linoleic i hoʻopili ʻia (CLA), kahi ʻano o ka momona omega-6 i loaʻa i kaʻiʻo a me ka waiū, ʻo ia hoʻi mai nā holoholona i hānai ʻia i ka mauʻu. Hōʻike kekahi mau noiʻi e hāʻawi paha ʻo CLA i nā pōmaikaʻi pohō liʻiliʻi - ʻoiai ʻaʻole ʻae ʻia nā haʻawina āpau (,,).

Ma ka ʻaoʻao ʻē aʻe, no ka mea, ua momona, ʻo ka waiū kokoleka he 1.5-2 mau manawa ka nui o ke kō ma mua o ka waiū o ka bipi unsweetened ().

Paipai ka hapa nui o nā luna olakino i ka palena ʻana i nā kō i hoʻohui ʻia ma mua o 5-10% o kāu lawe ʻana i ka calorie i kēlā me kēia lā - a i ʻole ma lalo o 10 teaspoons o nā kō i hoʻohui ʻia i kēlā me kēia lā no ka mākua maʻamau.

Hiki i hoʻokahi kīʻaha (240 ml) o ka waiū kokoleka ke loaʻa a i 3 mau teaspoon o ke kō i hoʻohui ʻia. No laila inu maʻalahi ka mea hiki ke maʻalahi iā ʻoe e ʻoi aku i kēia ʻōlelo aʻoaʻo (,).

Hiki i ka waiū kokoleka ke hāʻawi iā ʻoe i nā huaora like i loaʻa i ka waiū o ka bipi mau. Eia nō naʻe, loaʻa pū kekahi ʻoi aku ka nui o nā calories a me 1.5-2 mau manawa ke kō ma mua o ka waiū o ka bipi unsweetened.

Pono ke olakino iwi

Nui ka waiū kokoleka i ka punaila - ka mea nui o ka mineral i loko o kou mau iwi.

ʻO ka waiū ka waiwai nui o ka calcium meaʻai ma ʻAmelika Hui Pū ʻIa a me Kanada - e hāʻawi ana ma kahi o 72% o ka awelika o ke kanaka maʻamau i kēlā me kēia lā. ʻO ke koena e hele mai ana mai nā mea kanu, nā lūlū, nā legume, nā huaʻai, nā meaʻai, nā moa, nā iʻa, a me nā hua ().

ʻO ke kalima i loko o ka waiū wai e maʻalahi. Manaʻo nā kānaka noiʻi ʻo kēia paha ke kumu nui e pili mau ai ka waiū i ka ulu ʻana o nā iwi ikaika i nā keiki a me nā ʻōpio ().

Nui ka momona o ka waiū i ka protein a me ka phosphore, a me ka lāʻau vitamin D pinepine ʻia - ʻo ia mau mea āpau he mea nui nā mea nui no ke kūkulu ʻana a me ka mālama ʻana i nā iwi ikaika a me nā niho (,,).

Hōʻike paha kēia i ke kumu e hoʻopili ai nā noiʻi he nui i ka ʻai ʻana o ka waiū a me nā huahana waiū e hoʻohaʻahaʻa ai i nā haʻi a me nā maʻi iwi, e like me ka osteoporosis - keu hoʻi i nā mākua (,,).

ʻO kēlā, ʻaʻole pili kēia mau meaʻai i ka waiū. ʻO nā meaʻai waiwai waiwai ʻē aʻe i ka calcium e komo pū me nā legume, nā nati, nā hua, nā limu, nā lau lau, nā ʻeleʻele blackstrap, a me kekahi mau ʻano o ka tofu.

Hoʻoikaika paʻa ʻia kekahi mau meaʻai i ka calcium a me ka wikamina D, e komo pū ana me kekahi ʻano o ka cereal a me ka wai, a me kekahi waiū waiū a me nā yogurts.

Nui ka waiū i ka calcium, protein, phosphorus, a me ka vitamina D. He mea kōkua kēia mau meaola i ke kūkulu ʻana a me ka mālama ʻana i nā iwi ikaika a pale aku i kou mau iwi i kou mau makahiki.

Hiki ke kōkua iā ʻoe e hoʻōla mai nā hana

Hiki i ka waiū kokoleka ke kōkua i kou mau mākala e ola hou ma hope o ka hoʻoikaika ʻana.

ʻO ia no ka mea waiwai nā mea inu i ka carbs a me ka protein i ka hoʻopiha hou ʻana i nā kō, nā wai, a me nā electrolytes i nalowale i ka wā hoʻoikaika ().

E wehewehe paha kēia no ke aha e hoʻonui pinepine ʻia ai ka waiū kokoleka ma ke ʻano he inu hoʻōla maikaʻi loa. ʻO kēlā, ʻo ka hapa nui o nā noiʻi e hōʻike ana i nā pōmaikaʻi e hana ʻia i nā mea ʻaleʻale nona ka hoʻomaʻamaʻa aʻoi aku ka nui a me ka pinepine ma mua o ka awelika hoʻoikaika kino.

Ma muli o kēia, maopopo ʻole i ka nui o ka pōmaikaʻi o ka nonathletes i ka inu ʻana i ka waiū kokoleka e hoʻihoʻi mai kahi hoʻomaʻamaʻa (,).

ʻO ka mea nui, ʻaʻole pili ka pōmaikaʻi i ka waiū kokoleka.

Ua hōʻike ʻia kahi loiloi o nā noiʻi he 12 ʻaʻole i ʻoi aku ka maikaʻi o ka waiū kokoleka ma mua o nā mea inu ʻē aʻe i loaʻa i ke karb-a me ka protein i ka hoʻomaikaʻi ʻana i nā hōʻailona hoʻihoʻi hope o ka hoʻoikaika kino, e like me ka lactate serum a me ka serum creatine kinase (CK) ().

No laila, he mea hoʻonani home - a i ʻole nā ​​mea ʻai kaulike a i ʻole nā ​​meaʻai māmā - e like paha me ka maikaʻi i ke kōkua ʻana i kou mau mākala e hoʻi hou mai kāu hana aʻoi aku ka momona o ka momona.

Hāʻawi ka waiū kokoleka i ka hui pū ʻana o ka protein a me ka carbs i hiki ke kōkua i ka hoʻonui ʻana i ka hiki i kou kino ke ola ma hope o ka hoʻomaʻamaʻa ʻana. Eia nō naʻe, ʻoi aku ka momona o nā meaʻai a me nā meaʻai māmā a maikaʻi like paha nā koho.

Nā hopena o ka waiū kokoleka

ʻO ka inu ʻana i ka waiū kokoleka e loaʻa mau paha nā downsides.

Rich i nā kō i hoʻohui ʻia

ʻO ka maʻamau, ma kahi o ka hapalua o nā kalakeke i loaʻa i ka waiū kokoleka e hele mai ana mai nā kō i hoʻohui ʻia. Hoʻohana kekahi mau māka i ka syrup kānana frfrose kiʻekiʻe (HFCS), kahi ʻano o nā mea momona i hoʻopili ʻia i ka momona a me ka maʻi kō.

Paipai ka hapa nui o nā luna olakino i nā mākua a me nā keiki e kaupalena i kā lākou lawe ʻana i nā kō.

ʻO kahi laʻana, koi ka ʻAhahui Puʻuwai ʻAmelika (AHA) i nā wahine a me nā keiki e ʻai ma lalo o 100 mau calorie - a i ʻole 6 mau teaspoon - o ke kō i hoʻohui ʻia i kēlā lā i kēia lā e ʻimi nā kāne ma mua o 150 mau calori a 9 mau teaspoon i kēlā me kēia lā ().

Hoʻokahi kīʻaha (240 ml) o ka waiū kokoleka he 11-17 karamu o ke kō i hoʻohui ʻia - ma kahi o 3-4 teaspoons. Ua hala ia i ka hapakolu o ke kāne maʻamau a ʻoi aku ma mua o ka hapalua o nā wahine a me nā keiki i kēlā me kēia lā palena kiʻekiʻe ().

Hoʻopili ka lawe nui ʻana o nā kō i hoʻohui ʻia i ka waiwai kaupaona a me ka nui o ka hopena o nā kūlana mau, e like me ka maʻi diabetes 2, nā maʻi puʻuwai, a me kekahi ʻano o nā maʻi ʻaʻai (,,).

ʻO kaʻai momona i hoʻohui ʻia i nā kō i hoʻohui pū ʻia me ka huehue, nā niho niho, a me ka hoʻonui ʻia o ka makaʻu o ke kaumaha (,,).

ʻAʻole hiki i nā kānaka āpau ke hoʻomanawanui iā ia

Loaʻa i ka waiū kokoleka ka lactose, kahi kō kō i loaʻa i ka waiū a me nā huahana hana waiū ʻē aʻe.

ʻAʻole hiki i ka poʻe he nui ma ka honua holoʻokoʻa ke ʻānai i ka lactose a ʻike i ke kinoea, cramping, a i ʻole ka diarrhea ke pau ka waiū (30,).

Eia kekahi, ʻaʻohe maʻi o kekahi poʻe i ka waiū a hoʻomōhala i ka paʻa paʻa mau ke inu ʻia. ʻOi aku ka maʻamau o kēia i nā keiki ʻōpio ma mua o nā mākua (,).

Kiʻekiʻena kokoleka i ke kō a me ka lactose, kahi protein i hiki ʻole i nā poʻe he nui ke ʻeli. ʻO ka maʻi ʻaʻai waiū kekahi mea maʻamau - keu hoʻi i nā keiki ʻōpio.

Hiki ke hoʻonui i kou makaʻi i kekahi mau maʻi

Hiki i ka waiū kokoleka ke hoʻonui i kou makaʻi i kekahi mau ʻano, e like me ka maʻi puʻuwai a me kekahi mau maʻi ʻaʻai.

Hiki ke kōkua i ka maʻi maʻi puʻuwai

He kiʻekiʻe ka waiū kokoleka i ka momona momona a hoʻohui ʻia i nā kō, kahi e hopena ai i ka olakino puʻuwai.

ʻO kahi laʻana, hōʻike ka noiʻi e hoʻopau ana i ka 17-21% o nā calorie mai ke kō i hoʻohui ʻia e hoʻonui i kou makaʻi o ka maʻi puʻuwai e 38%, ke hoʻohālikelike ʻia i ka ʻai ʻana ma lalo o 8% o nā calorie mai ke kō i hoʻohui ʻia ().

ʻO ka mea hou aʻe, ua loaʻa ke kō i hoʻonui ʻia e hoʻonui i ka maʻi maʻi puʻuwai i nā keiki ma o ka hoʻonui ʻana i ka ʻai a me ka momona o ke kino. Hāpai pū kekahi ia i nā kumu pilikia o ka maʻi puʻuwai, e like me ka LDL (ʻino) kolesterol a me nā pae triglyceride ().

ʻOiai ua hoʻomaka kekahi nīnau ʻepekema i ka hana o ka momona momona i ka maʻi puʻuwai, ua ʻae ka hapa nui o ka poʻe loea i nā papaʻai kiʻekiʻe i kēia ʻano momona e hoʻonui i nā mea pilikia no ka maʻi puʻuwai. ().

Hoʻohui ʻia, hōʻike ʻia kahi noiʻi e hoʻololi i ka momona momona me nā momona ʻē aʻe i ke olakino o kou puʻuwai ().

ʻO kahi laʻana, ua hōʻike ʻia kahi noiʻi he 20 mau makahiki i ka hoʻololi ʻana i ka momona mai ka waiū me ka nui like o ka momona polyunsaturated - i loaʻa i nā meaʻai e like me ka iʻa momona a me nā nati - hoʻemi ʻia ka maʻi maʻi puʻuwai e 24% ().

Pēlā nō, ua ʻike ʻia kahi noi nui ʻē aʻe e hoʻololi i ka liʻiliʻi o 1% o nā calorie mai nā momona momona i ka nui like o nā calorie mai nā momona unsaturated, nā kīʻaha āpau, a me nā proteins mea kanu paha e hoʻemi i ka maʻi maʻi puʻuwai e 5-8% ().

E hoʻopili ʻia i kekahi mau maʻi ʻaʻai

I kekahi mau hihia, ua hoʻopili ʻia nā papaʻai momona i ka waiū a me nā huahana hana waiū ʻē aʻe i ka hoʻonui ʻia o ka hopena o kekahi ʻano maʻi ʻaʻai.

ʻO kahi laʻana, kahi loiloi hou o nā noi 11 ma luna o 700,000 mau kānaka, ʻike ʻia he kāne me ka nui o ka loaʻa o ka waiū - ʻoi aku hoʻi mai ka waiū holoʻokoʻa - malia paha he 1.5 mau manawa e make i ka maʻi ʻaʻai prostate ().

Pēlā nō, kahi loiloi hou loa o 34 mau noiʻi e hoʻopili ana i ka ʻai waiū i 20% ʻoi aku ka nui o ka maʻi ʻōpū.

Eia nō naʻe, nānā nā noiʻi ʻē aʻe i kahi pilina ma waena o ka waiū a i ʻole ka loaʻa ʻana o ka waiū a me ka maʻi ʻaʻai. I kekahi mau hihia, hāʻawi ʻia ka waiū waiū i nā hopena pale liʻiliʻi e kūʻē i nā colorectal, bladder, umauma, pancreatic, ovarian, a me nā maʻi ʻāpā māmā (,,).

ʻO ka mea hou aku, ua hoʻopili ʻia nā papaʻai kiʻekiʻe i hoʻohui ʻia i nā sugars i ka hoʻonui ʻana i ka makaʻu o kekahi mau maʻi ʻaʻai e like me ka maʻi ʻaʻai esophageal a me ka maʻi ʻaʻai o ka pleura, kahi membrane e uhi ana i nā akemāmā ().

ʻOiai e hōʻike ana kahi noiʻi e hiki i kekahi ʻano o ka waiū ke hoʻokiʻekiʻe i kou makaʻu i kekahi mau maʻi ʻaʻai, pono hou ʻia kahi mau noiʻi e ʻimi nei i kēia mau hui ma mua o ka hiki ʻana ke hoʻoholo ikaika.

Loaʻa ka waiū kokoleka i nā kō a hoʻohui ʻia a hoʻonui paha i kou makaʻi i nā ʻano ʻano like ʻole, e like me ka maʻi puʻuwai a me kekahi mau maʻi maʻi maʻi. Eia nō naʻe, ʻaʻole paʻa ka noiʻi.

Pono ʻoe e inu i ka waiū kokoleka?

Hāʻawi ka waiū kokoleka i nā meaola nui - e like me ka calcium, protein, a me ka wikamina D - e pōmaikaʻi ai ke olakino. Eia nō naʻe, kiʻekiʻe ia i nā calorie a hoʻohui ʻia i ke kō, hiki ke kōkua i ka loaʻa ʻana o ke kaumaha a hoʻonui paha i kou makaʻi i kekahi mau maʻi maʻi mau.

Pono e kiaʻi pono ʻia ka hānai kokoleka i nā keiki. Hiki i nā mea ke hāʻawi i ka momona, nā lua, a me nā pilikia olakino ʻē aʻe i nā keiki (,).

ʻOiai he mea inu momona ka waiū kokoleka, pono e noʻonoʻo ʻia ʻoi aku ka nui o ka mea hoʻonoe ma mua o ka mea inu no nā keiki a me nā mākua.

ʻOi aku ka nui o ka waiū kokoleka a hoʻohui ʻia ke kō a pono e hoʻopau ʻia i ka manawa kūpono.

Ke laina lalo

Hāʻawi ka waiū kokoleka i nā huaora like me ka waiū o ka bipi akā hoʻopaʻa ʻia i kahi lāʻau hefty o ke kō i hoʻohui ʻia.

Hāʻawi paha kēia mea inu i kekahi mau pono i kou mauʻiʻo a me nā iwi - akā e paipai paha i nā ʻano e like me ka maʻi puʻuwai i nā mākua a me ka momona i nā keiki ma muli o ke kō.

No laila, ʻoi aku ka leʻaleʻa o ka waiū kokoleka i ka hoʻohaʻahaʻa ma ke ʻano he mālama maʻamau ma mua o ka hoʻopau ʻia i kēlā me kēia lā.