ʻO ka waiū niu: nā pono olakino a me nā hoʻohana

Anter

• He aha ka waiū niu?
• Pehea e hana ai?
• ʻImi Nūhou
• Nā hopena ma ke kaupaona a me ka metabolism
• Nā hopena ma Cholesterol a me ke olakino puʻuwai
• Nā pono e pono ai ke olakino ʻē aʻe
• Nā hopena ʻē aʻe paha
• Pehea e hoʻohana ai
• Nā manaʻo no ka hoʻohui ʻana i kāu papaʻai
• Pehea e koho ai i ka waiū niu maikaʻi loa
• Ka Laina Lalo

ʻO ka wai niu i lilo i kaulana loa.

He ʻono ʻono ʻē aʻe i ka waiū o ka bipi e hāʻawi pū paha i kekahi o nā pono olakino.

Nānā piha kēia ʻatikala i ka waiū niu.

He aha ka waiū niu?

ʻO ka wai niu mai kaʻiʻo keʻokeʻo o nā niu pala pala pala, nā hua o ka niu.

He paʻa paʻa ka waiū o ka waiū a me kahi momona, momona momona.

ʻO nā mea kuke Thai a me nā ʻĀkia Hikina Hema e hoʻopili pinepine i kēia waiū Kaulana pū kekahi ia ma Hawaii, India a me kekahi mau ʻāina ʻAmelika Hema a me Caribbean.

ʻAʻole e huikau ka wai niu me ka wai niu, i ʻike maoli ʻia i nā niu ʻōmaʻomaʻo ʻole.

ʻAʻole like me ka wai niu, ʻaʻole kūlohelohe ka waiū. Akā, ua kāwili ʻia kaʻiʻo niu paʻa me ka wai e hana i ka wai niu, ma kahi o 50% wai.

Ma ka hoʻohālikelike, ʻo ka wai niu ma kahi o 94% wai. Loaʻa ka momona o ka momona a ʻoi aku ka nui o nā mea momona ma mua o ka waiū niu.

ʻO ka niu niu mai kaʻiʻo o nā niu pala pala. Hoʻohana ʻia ia i nā kuke kuʻuna maʻamau a puni ka honua.

Pehea e hana ai?

Hoʻokaʻawale ʻia ka wai niu ma ka mānoanoa a lahilahi paha ma muli o ke kūlike a me ka nui o ka hana ʻana.

• Mānoanoa: Hoʻomaʻu maikaʻi ʻia kaʻiʻo niu paʻa a hoʻolapalapa ʻia a ʻū paha i ka wai. Hoʻopili ʻia ka hui ʻana ma o ka cheesecloth e hana i ka waiū niu mānoanoa.
• Nani: Ma hope o ka hana ʻana i ka wai niu mānoanoa, waiho ʻia ka niu niu i koe i ka cheesecloth i loko o ka wai. Hoʻomaʻa hou i ke kaʻina hana e hana i ka waiū lahilahi.

I nā meaʻai maʻamau, hoʻohana ʻia ka waiū niu mānoanoa i nā mea ʻono a me nā sauka mānoanoa. Hoʻohana ʻia ka waiū lahilahi i nā kopa a me nā kohu lahilahi.

Loaʻa i ka hapa nui o ka waiū niu i hui pū ʻia me ka waiū lahilahi a mānoanoa. He mea maʻalahi hoʻi ka hana ʻana i kāu waiū niu ponoʻī ma ka home, e hoʻoponopono ana i ka mānoanoa i kou makemake.

Hana ʻia ka wai niu e ka iʻa ʻana o ka niu mai ka niu ʻeleʻele, e hoʻopulu iā ia i ka wai a laila kānana ia e hana i kahi kūlike me ka waiū.

ʻImi Nūhou

ʻO ka wai niu kahi meaʻai kalepona kiʻekiʻe.

Ma kahi o 93% o kāna mau calorie i hele mai mai ka momona, me nā momona momona i ʻike ʻia ma ke ʻano he triglycerides medium-chain (MCTs).

ʻO ka waiū kekahi kumu maikaʻi o nā wikamina a me nā minelala. Hoʻokahi kīʻaha (240 gram) i loaʻa (1):

• Kalepona: 552
• Momona: 57 gram
• Kumuʻiʻo: 5 gram
• Kāpena: 13 gram
• Puluniu: 5 gram
• ʻO Vitamin C: 11% o ka RDI
• Folate: 10% o ka RDI
• Hao: 22% o ka RDI
• Makanekiuma: 22% o ka RDI
• Pālima: 18% o ka RDI
• Keleawe: 32% o ka RDI
• Manganese: 110% o ka RDI
• Selenium: 21% o ka RDI

Hoʻohui ʻia, manaʻo kekahi mau loea i ka wai niu e loaʻa nā protein ʻokoʻa i hiki ke hāʻawi i nā pono olakino. Eia naʻe, pono ka noiʻi hou ().

ʻOi aku ka nui o ka waiū niu i nā calories a me nā momona momona. Loaʻa iā ia he nui nā meaola ʻē aʻe.

Nā hopena ma ke kaupaona a me ka metabolism

Aia kekahi mau hōʻike e hiki i nā momona MCT i ka waiū niu ke hoʻopōmaikaʻi i ka pohō o ke kaumaha, ka hoʻohui ʻana o ke kino a me ka metabolism.

Hana ʻia ʻo Lauric acid ma kahi o 50% o ka aila niu. Hiki ke hoʻokaʻawale ʻia e like me kahi waikawa momona momona lōʻihi a i ʻole kaulahao waena, ʻoiai ka lōʻihi o ke kaulahao a me nā hopena metabolic i waena ma waena o nā ().

Akā ʻo ka ʻaila niu kekahi he 12% ʻoiaʻiʻo nā kaulahao momona waena - ka waikawa capric a me ka waikawa caprylic.

ʻAʻole like me nā momona momona lōʻihi, hele nā ​​MCT mai ka digestive tract pololei i kou ake, kahi e hoʻohana ai lākou no ka ikehu a i ʻole ka ketone. ʻAʻole lākou e mālama ʻia ma ke ʻano momona (4).

Hōʻike ka noiʻi e hiki i nā MCT ke kōkua i ka hōʻemi ʻana i ka makemake a hoʻemi i ka ʻai o ka calorie i hoʻohālikelike ʻia i nā momona ʻē aʻe (,,,).

I loko o kahi noiʻi liʻiliʻi, ʻo nā kāne momona i hoʻopau i ka 20 gram o ka ʻaila MCT i ka ʻaina kakahiaka, ua ʻai lākou he 272 mau caler i ka ʻaina awakea ma mua o ka ʻai ʻana i ka aila kulina ().

ʻO ka mea hou aku, hiki i nā MCT ke hoʻonui i nā lilo calorie a me ka puhi ʻana i ka momona - ma ka liʻiliʻi ((,).

Eia nō naʻe, ʻaʻole paha e loaʻa nā hopena nui o nā MCT i ka waiū niu i nā hopena koʻikoʻi i ke kaumaha o ke kino a i ʻole ka metabolism.

ʻO kekahi mau haʻawina i kāohi ʻia i loko o nā kānaka momona a me nā poʻe me ka maʻi puʻuwai e ʻōlelo ana e hōʻemi ana ka puhaka i ka ʻaila niu. Akā ʻaʻohe hopena o ka aila niu i ke kaumaha o ke kino (,,).

ʻAʻohe noiʻi i nānā pololei ʻia pehea ka wai niu e hoʻopili ai i ke kaumaha a me ka metabolism. Pono nā noiʻi hou aʻe ma mua o ka hiki ke hoʻopiʻi.

Aia nā waiū niu i nā mea liʻiliʻi o ka MCT. ʻOiai paha e hoʻonui ka MCT i ka metabolism a kōkua iā ʻoe e lilo i ka momona o ka ʻōpū, ʻaʻole hiki i nā pae haʻahaʻa i ka waiū niu ke hoʻololi i ka pohō kaumaha.

Nā hopena ma Cholesterol a me ke olakino puʻuwai

Ma muli o ka kiʻekiʻe o ka waiū niu i ka momona momona, e noʻonoʻo paha ka poʻe inā he koho olakino naʻau ia.

ʻImi iki ka noiʻi ʻana i ka waiū niu, akā hōʻike ʻia kahi noiʻi e pōmaikaʻi paha ka poʻe me nā pae kolesterol maʻamau a kiʻekiʻe paha.

Ua ʻike ʻia he ʻewalu pule i hoʻopaʻa ʻia i 60 mau kāne i ka hoʻohaʻahaʻa ʻana o ka waiū niu i ka maikaʻi ʻole o ka LDL kolesterol ma mua o ka porridge waiū soy. Ua hoʻoulu aʻe ka porridge waiū niu i ka maikaʻi "HD" HDL cholesterol e 18%, ke hoʻohālikelike ʻia me 3% wale no ka soy ().

ʻO ka hapa nui o nā noiʻi o ka aila niu a i ʻole nā ​​flakes i ʻike hou i ka hoʻomaikaʻi ʻana i ka "maikaʻi" LDL kolesterol, "maikaʻi" HDL cholesterol a me / a i ʻole nā ​​pae triglyceride (,,,,).

ʻOiai i loko o kekahi mau haʻawina LDL nā pae kolesterol i hoʻonui i ka pane i ka momona niu, ua hoʻonui pū ʻia ʻo HDL. Ua emi nā Triglycerides i ka hoʻohālikelike ʻia me nā momona ʻē aʻe (,).

ʻO ka waikawa Lauric, ka waikawa momona nui i loko o ka niu niu, e hoʻāla i ka LDL kolesterol "maikaʻi" ma ka hoʻoliʻiliʻi ʻana i ka hana o nā mea loaʻa e hoʻomaʻemaʻe iā LDL mai kou koko ().

ʻElua mau noiʻi e pili ana i nā heluna like e hōʻike ana e loli paha ka pane ʻana o ka cholesterol i ka waikawa lauric e kēlā me kēia. Pili paha ia i ka nui o kāu papaʻai.

I loko o kahi noiʻi i nā wahine olakino, ke hoʻololi nei i ka 14% o nā momona monounsaturated me ka waikawa lauric i hoʻāla ʻia ka "maikaʻi" LDL kolokolo ma kahi o 16%, ʻoiai ke pani nei i ka 4% o kēia mau momona me ka waikawa lauric i kahi noiʻi ʻē aʻe i loaʻa iki ka hopena ma ka kolesterol (,).

Ma ke ʻano holoʻokoʻa, hoʻomaikaʻi ka pae kolesterol a me nā triglyceride me ka lawe ʻana o ka niu. I nā hihia e hoʻonui ai ka "maikaʻi" LDL kolesterol, hoʻonui ʻoi aku ka "maikaʻi" HDL pū kekahi.

Nā pono e pono ai ke olakino ʻē aʻe

ʻO ka wai niu kekahi:

• E hoʻemi i ka mumū: Ua ʻike ʻia nā noiʻi holoholona i ka ʻiʻo niu a me ka aila niu e hōʻemi i ka mumū a me ka pehu ʻana o nā ʻiole a me nāʻiole i ʻeha.
• E hoʻemi i ka nui o ka ulcer ʻōpū: I hoʻokahi noiʻi, ua hoʻemi ka waiū niu i ka nui o ka ulcer ʻōpū ma nāʻiole e 54% - kahi hopena e like me ka hopena o kahi lāʻau anti-ulcer ().
• E hakakā i nā virus a me nā bacteria: Hōʻike nā loiloi hōʻike-paipu i hiki i ka lauric acid ke hoʻemi i nā pae o nā virus a me nā bacteria i kumu i nā maʻi. Hoʻopili kēia i nā mea e noho i kou waha (,,).

E hoʻomanaʻo ʻaʻole nā ​​noiʻi āpau i ka hopena o ka waiū niu i kikoʻī.

Hōʻike nā haʻawina holoholona a me nā paipu hoʻowalewale e hoʻoliʻiliʻi ka waiū niu i ka momona, hoʻoliʻiliʻi i ka nui o ka ulcer a me ka hakakā ʻana i nā maʻi a me nā koʻohune i kumu i nā maʻi - ʻoiai ʻaʻole i nānā wale kekahi mau noiʻi i ka waiū niu.

Nā hopena ʻē aʻe paha

Inā ʻaʻole ʻoe e maʻi i nā niu, ʻaʻole paha e loaʻa ka hopena maikaʻi ʻole o ka waiū. Hoʻohālikelike ʻia i nā kumu lāʻau a me nā pīpī peanut, ʻano laha ʻole ka maʻi niu ().

Eia nō naʻe, koi kekahi mau loea maʻi digestive i ka poʻe i loaʻa ka hoʻomanawanui ʻole FODMAP i ka palena o ka wai niu i 1/2 kīʻaha (120 ml) i ka manawa hoʻokahi.

He nui nā ʻano kēpau i loko o ka bisphenol A (BPA), kahi kemika hiki ke lī ʻia mai nā linings hiki i ka meaʻai. Ua hoʻopili ʻia ka BPA i nā pilikia hānau a me ka maʻi ʻaʻai i nā holoholona a me nā aʻo kanaka (,,,,).

ʻO ka mea nui, hoʻohana kekahi mau lama i ka hōʻaiʻē BPA-ʻole, ka mea e koi ʻia inā koho ʻoe e ʻai i ka waiū niu i kēkū ʻia.

Maluhia paha ka wai niu i ka hapa nui o ka poʻe i ʻaʻohe maʻi i ka niu. ʻOi aku ka maikaʻi e koho i nā kini BPA-manuahi.

Pehea e hoʻohana ai

ʻOiai ka momona o ka waiū niu, kiʻekiʻe pū kekahi ia i nā calories. E hoʻomanaʻo i kēia i ka hoʻohui ʻana i nā meaʻai a i ʻole ka hoʻohana ʻana iā ia i nā meaʻai.

Nā manaʻo no ka hoʻohui ʻana i kāu papaʻai

• Hoʻopili i kekahi mau punetēpō (30-60 ml) i kāu kofe.
• Hoʻohui i ka hapalua o ke kīʻaha (120 ml) i kahi lūlū a i ʻole nā ​​protein protein.
• E ninini i kahi liʻiliʻi ma luna o nā hua a i kālai ʻia i ka papaya.
• Hoʻohui i kekahi mau punetēpu (30-60 ml) i ka oatmeal a i ʻole nā ​​cereal i kuke ʻia.

Pehea e koho ai i ka waiū niu maikaʻi loa

Eia kekahi mau ʻōlelo aʻoaʻo no ke koho ʻana i ka waiū niu maikaʻi loa:

• Heluhelu i ka lepili: Ke hiki, koho i kahi huahana i piha ka niu a me ka wai wale nō.
• Koho i nā kini BPA-ʻole: Kūʻai mai i ka waiū niu mai nā ʻoihana e hoʻohana i nā kini BPA-manuahi, e like me ka Forest Forest a me ka waiwai Kūlohelohe.
• E hoʻohana i nā cartons: ʻO ka wai niu i ʻole ka momona i loko o nā cartons loaʻa ka liʻiliʻi o ka momona a me ka liʻiliʻi o nā calorie ma mua o nā koho kēne.
• Hele i ka malamalama: No kahi koho calorie haʻahaʻa, e koho i ka waiū niu māmā. ʻOi aku ka lahilahi a loaʻa ma kahi o 125 mau calorie ma 1/2 cup (120 ml) (36).
• Hana i kāu iho: No ka waiu niu ʻoi loa, ʻoi aku ka maikaʻi, e hana i kāu ponoʻī ma ke kāwili ʻana i nā kīʻaha 1.5-2 (355-470 ml) o ka niu kīnā ʻole ʻia me 4 kīʻaha o ka wai wela, a laila kānana i loko o ka cheesecloth.

Hiki ke hoʻohana ʻia ka wai niu i nā ʻano hana like ʻole. ʻOi aku ka maikaʻi o ke koho ʻana i ka waiū niu i nā cartons a hana i kāu ponoʻī ma ka home.

Ka Laina Lalo

ʻO ka wai niu kahi meaʻai momona, momona a maʻalahi hoʻi i loaʻa ākea. Hiki ke hana maʻalahi ʻia ma ka home.

Ua piha i nā meaola nui e like me ka manganese a me ke keleawe. ʻO ka hoʻopili ʻana i nā mea kaulike i kāu papaʻai e hoʻonui ai i kou olakino puʻuwai a hāʻawi i nā keu pono ʻē aʻe.

I mea e ʻike ai i kēia koho waiū ʻono, hoʻāʻo e hoʻohana i ka waiū niu i kēia lā.