He aha ka waiū paʻa? Nā Pōmaikaʻi a me nā hoʻohana

Anter

• Pehea i hana ʻia ai
• Pākuʻi vs. waiū maikaʻi ʻole
• Nā pono o ka waiū paʻa
• Hoʻopiha i nā hakahaka nutrient i kāu papaʻai
• Paipai i ka ulu olakino i nā keiki
• Hoʻonui i ke olakino iwi
• Nā hopena hiki ʻole
• Ke laina lalo

Hoʻohana ākea ka waiū paʻa a puni ka honua e kōkua i ka poʻe e loaʻa nā mea momona e hemahema paha i kā lākou papaʻai.

Hāʻawi ia i nā pono he nui ke hoʻohālikelike ʻia me ka waiū maikaʻi ʻole.

Nānā kēia ʻatikala i ka hana ʻia o ka waiū paʻa, a me ka meaʻai, nā pono, a me nā downsides.

Pehea i hana ʻia ai

ʻO ka waiū paʻa ka waiū o ka bipi i loaʻa nā huaora keu a me nā minelala ʻaʻole i loaʻa kūlohelohe i ka waiū i nā nui nui.

ʻO ka maʻamau, hoʻohui ʻia nā wikamina D a me A i ka waiū i kūʻai ʻia ma United States ().

Eia nō naʻe, hiki ke hoʻopaʻa ʻia ka waiū me nā meaola like ʻole, e like me ka zinc, ka hao, a me ka waikawa folic ().

Pehea a inā e hoʻokūpaʻa ʻia ka waiū e pili ana i kahi āu e noho ai a me nā mea momona e nele i ka papaʻai maʻamau o kou ʻāina. ʻOiai koi kekahi mau ʻāina i ka hoʻoikaika ʻana i ka waiū e ke kānāwai, ʻaʻole kēia ka hihia ma United States ().

Eia nō naʻe, ʻoi aku ka maʻamau o ka waiū paʻa paʻa ma mua o ka waiū maikaʻi ʻole ma United States.

I ke ʻano o ka hoʻohana, hoʻohana ʻia ka waiū paʻa i ka ala like me nā ʻano maikaʻi ʻole, e like me ka inu a kuke ʻana paha.

No ka hoʻoikaika ʻana i ka waiū, hoʻohui ʻia ka wikamina A palmitate a me ka wikamina D3. ʻO kēia nā ʻano hana a hiki ke ʻimi ʻia o kēia mau meaola (,).

ʻOiai kūpaʻa lākou i ka wela, hiki ke hoʻohui ʻia kēia mau mea hoʻohui i ka waiū ma mua o ka pasteurization a me ka homogenization, nā hana wela e luku i nā maʻi bacteria maikaʻi a hoʻomaikaʻi i ke ola papa (, 6, 7).

Pono e hoʻohui i nā meaola ʻē aʻe e like me nā wikamina B ma hope, no ka mea hiki i ka wela ke luku iā lākou. Eia nō naʻe, ʻaʻole paʻa paʻa ka waiū me nā huaʻai B i United States ().

ʻO ka waiū paʻa ka waiū i loaʻa nā hua hoʻohui i hoʻohui ʻia. Ma ʻAmelika Hui Pū ʻIa, hoʻoikaika paʻa pinepine ʻia ka waiū me nā wikamina A a me D, ʻoiai ʻaʻole koi ʻia e ke kānāwai.

Pākuʻi vs. waiū maikaʻi ʻole

ʻO ka waiū paʻa ka waiwai maikaʻi o nā huaora A a me D. Plus, kiʻekiʻe maoli ka waiū ma nā ʻano wikamina a me nā minelala ʻē aʻe.

Hoʻohālikelike ka pakuhi ma lalo i nā mea momona o 8 auneke (240 ml) o 2% o ka waiū paʻa, a maikaʻi ʻole.

ʻO nā waiū paʻa paʻa a ʻoluʻolu ʻole hoʻi ka momona.

Hāpai pū lākou i ke olakino iwi ma muli o kā lākou kiʻekiʻe o ka calcium a me ka phosphore, nā minela mua ʻelua e pili ana i nā iwi. Hoʻohui ʻia, ʻo ka wikamina D i ka waiū paʻa e hoʻonui ai i ka lawe ʻana o ka calcium i kou kino (,).

ʻO ka mea hou aku, kokoke i 30% o nā calorie i ka waiū e hele mai mai ka protein, kahi e pono ai i kou kino e kūkulu i nā mākala olakino a hana i nā hui e kōkua i ke kuhikuhi ʻana i nā hana kino (12, 13).

ʻO nā waiū paʻa paʻa a maikaʻi ʻole ka momona a waiwai nui i ka huaʻai B12, calcium, a me ka phosphore. ʻO ka waiū paʻa i ka United States he kiʻekiʻe pū kekahi i nā wikamina A a me D.

Nā pono o ka waiū paʻa

Ke hoʻohālikelike ʻia me ka waiū maikaʻi ʻole, hāʻawi ka waiū paʻa i nā pono he nui.

Hoʻopiha i nā hakahaka nutrient i kāu papaʻai

ʻO ka hoʻoikaika ʻana (hoʻohui ʻana i nā mea momona i nele ka meaʻai) a me ka hoʻonui ʻana (hana hou ʻana i nā mea momona i nalowale i ka wā o ka hana ʻana) i hoʻomohala mua ʻia e pale aku ai i nā maʻi hemahema nutrient e like me nā rickets, kahi nāwaliwali o nā iwi ma muli o ka lawa ʻole o ka wikamina D ().

Ua kōkua ka hoʻoikaika ʻana a me ka hoʻonui ʻana i ka palaoa a me ka waiū i aneane e hoʻopau i nā maʻi hemahema i nā ʻāina kūkulu ().

Eia hou, he hana maikaʻi ka hoʻoikaika ʻana e hoʻoponopono i nā hemahema micronutrient ʻē aʻe ʻaʻole koʻikoʻi paha akā hiki ke hōʻeha ().

ʻO kahi laʻana, loaʻa ka hapa nui o ka poʻe a puni ka honua i ka wikamina D e pale aku ai i nā rickets akā ʻaʻole nā ​​hopena ʻino ʻē aʻe o ka lawa ʻole o ka wikamina D, e like me ka hōʻemi ʻana o ka pale (,,).

Ua ʻike ʻia kahi noiʻi i nā ʻāina me ka hoʻohana ākea o ka waiū paʻa i loaʻa ka nui o ka lehulehu me ka loaʻa ʻana o ka wikamina D kiʻekiʻe a me nā pae vitamin D koko ma mua o nā ʻāina i hoʻohana ʻole i ka waiū paʻa ().

Paipai i ka ulu olakino i nā keiki

Kōkua ka waiū paʻa i pale i ka anemia hemahema hao i nā keiki, kahi pilikia maʻamau, keu hoʻi i nā ʻāina kūkulu. I kēia mau wahi, hoʻopaʻa paʻa pinepine ʻia ka waiū me ka hao a me nā meaola ʻē aʻe, e like me ka zinc a me nā huaora B.

Hoʻokahi loiloi o nā noiʻi ma luna o 5,000 mau keiki i ʻike i ka waiū a me nā mea ʻai i hoʻopaʻa ʻia me ka hao, zinc, a me ka vitamina A i hoʻemi ʻia ka hanana o ka anemia ma o 50% o nā keiki ma mua o 5 mau makahiki ().

I kahi noiʻi ʻē aʻe i mālama ʻia ma Pakistan, ua kōkua ka waiū paʻa paʻa-folic i ka hoʻomaikaʻi ʻana i ke kūlana hao o nā kamaliʻi, ke hoʻohālikelike ʻia me ka waiū o ka bipi maikaʻi ʻole ().

Ua hōʻike ʻia kahi noiʻi like i ka United Kingdom ʻo nā kamaliʻi i inu i ka waiū paʻa i ʻai nui i ka hao, zinc, vitamine A, a me ka wikamina D a ʻoi aku ka kiʻekiʻe o ka wikamina D a me nā pae hao ma mua o kēlā mau inu waiū o ka bipi maikaʻi ʻole ().

Hoʻohui ʻia, hoʻomaikaʻi ka waiū paʻa i ka hana o ka lolo i nā keiki makua ().

I hoʻokahi noi ʻana ma 296 mau haumāna kula waena Kina, ʻo ka poʻe i inu i ka waiū paʻa me ka liʻiliʻi o ka riboflavin a me ka hao. Hoʻohui ʻia, ua hōʻike lākou i ka hoʻomaikaʻi ʻana i ka hana a me ka hoʻoikaika ʻana, ke hoʻohālikelike ʻia me ka poʻe inu waiū maikaʻi ʻole ().

Eia nō naʻe, e hoʻomanaʻo i ka hoʻoikaika ʻia ʻana o ka waiū momona me ka hilinaʻi ʻana i nā pono āpana o kekahi mau heluna. ʻO ka maʻamau, ʻaʻole paʻa ka waiū ma ʻAmelika Hui Pū ʻIa me ka hao, folic acid, zinc, a i ʻole riboflavin.

Hoʻonui i ke olakino iwi

Hiki i ka waiū paʻa ke kōkua i ka hoʻomaikaʻi ʻana i ka olakino iwi. ʻO ka ʻai ʻana i ka waiū a me nā meaʻai waiū, i hoʻoikaika pinepine ʻia, pili ʻia me ka nui o ka mineral o ka iwi, a i ʻoi aku ka ikaika, nā iwi mānoanoa (,).

ʻOi aku ka kiʻekiʻe o ka waiū i ka puna a me ka phosphorus, a hana ʻia ka iwi o ka matrix o kēia mau meaola ʻelua ().

No laila, ʻo ka waiū maikaʻi ʻole e hoʻoulu ai i ka olakino iwi ma ka hāʻawi ʻana i nā mea maka e pono ai e hana a hoʻoikaika i kou mau iwi ().

Eia nō naʻe, maikaʻi loa ka waiū paʻa paʻa me ka wikamina-D no ka olakino iwi, no ka mea, kōkua kēia meaola i kou kino e omo i ka nui o ka calcium ().

Pono pono ka lawe ʻana i ka calcium kūpono no ka pale ʻana i ka osteoporosis, kahi maʻi i hōʻike ʻia e nā iwi palupalu a palupalu.ʻO ka waiū paʻa ka ala haʻahaʻa a maʻalahi hoʻi e loaʻa i ka nui o ka puna a hoʻonui i kou lawe ʻana i kēia mineral koʻikoʻi ().

Kōkua ka waiū paʻa i pale i nā hemahema o ka momona, paipai i ke olakino olakino i nā keiki, a hoʻonui i ka iwi a me ka ikaika.

Nā hopena hiki ʻole

ʻOiai he mea maikaʻi loa ka waiū paʻa, aia kekahi mau downsides e hiki ke noʻonoʻo.

Manaʻo nā kānaka noiʻi aia ma kahi o ʻelua hapakolu o ka heluna kanaka o ka honua nei ka hoʻomanawanui ʻole o ka lactose a no laila hiki ʻole ke ʻeli pono i ke kō i loaʻa i ka waiū. ʻIke pinepine ka poʻe me kēia ʻano i ka palahī a me nā pilikia ʻōpū ma hope o ka ʻai ʻana i ka waiū a i ʻole ka waiū.

Inā he lactose intolerant a hana maikaʻi ʻole paha ʻoe i nā huahana waiū, pono ʻoe e hōʻalo i ka waiū paʻa a koho paha i nā huahana lactose-free. Inā loaʻa iā ʻoe kahi maʻi maʻi waiū, pono ʻoe e hōʻalo loa i nā huahana waiū.

Eia nō naʻe, hiki iā ʻoe ke koho i nā koho waiū nond milk paʻa, e like me ka soy a me ka waiū almond.

Hoʻohui, ʻaʻole pono ka hoʻoikaika ʻana i ke olakino kahi meaʻai.

ʻO kahi laʻana, hiki ke hoʻoikaika ʻia ka waiū kokoleka me nā huaora A a me D e like me ka waiū keʻokeʻo. Eia nō naʻe, hoʻoili pinepine ʻia me ke kō a me nā mea hoʻohui a pono e leʻaleʻa ʻia i ka hoʻohaʻahaʻa ().

ʻO ka mea hope loa, ʻo ke koho ʻana i nā waiū paʻa ʻole momona ka mea e keʻakeʻa i ka lawe ʻana o nā huaora A a me D. ʻO kēia mau wikamina e hoʻonā ʻia ka momona a pono i ka momona ʻoiai e lawe ʻia lākou e komo piha (,).

He nui ka poʻe he lactose intolerant a hemo paha i ka waiū a koho i nā huahana lactose-ʻole. Hoʻohui, ʻaʻole pono ke olakino meaʻai, a me ka ʻai ʻana i ka waiū momona ʻole i mea e pale aku ai i kou kino mai ka lawe ʻana i nā huaora momona momona.

Ke laina lalo

Loaʻa i ka waiū paʻa i nā mea hoʻohui i hoʻohui ʻia.

Ma ʻAmelika Hui Pū ʻIa, paʻa paʻa ka waiū me nā wikamina A a me D. Eia nō naʻe, kaukaʻi ʻia i kou wahi e noho ai, hiki ke hoʻopaʻa ʻia ka waiū me nā meaola ʻē aʻe a i haʻalele ʻole ʻia.

Hiki i ka hoʻoikaika ʻana ke kōkua i ka hoʻopiha ʻana i nā wahi hānai, pale i nā hemahema hao i nā keiki, a hoʻonui i ka iwi a me ka ikaika.

Eia nō naʻe, inā he lactose intolerant ʻoe a i ʻole he alerike waiū, pono ʻoe e koho i nā lactose-ʻole a i ʻole nā ​​koho ʻono hou ʻole.