Maikaʻi paha ka pata iā ʻoe, a maikaʻi paha?

Anter

• He aha ka bata?
• ʻAiʻai pata
• Kahi kumu maikaʻi o ka conjugated linoleic acid
• Loaʻa nā butyrate
• ʻOi i ka momona momona
• Kiʻekiʻena i nā calories
• He aha ka ʻōlelo a ka noiʻi?
• Ehia mau pata hiki iā ʻoe ke ʻai palekana?
• Ke laina lalo

ʻO ka waiūpaka ka mea lōʻihi o ka hoʻopaʻapaʻa i ka honua o ka meaʻai.

ʻOiai e ʻōlelo ana kekahi e hoʻopiʻi ia i nā pae kolesterol a clogs i kou mau aʻa, haʻi kekahi e hiki ke lilo i mea momona a ʻono hoʻi i kāu papaʻai.

ʻO ka mea pōmaikaʻi, ua mālama ʻia ka nui o nā noiʻi i nā makahiki i hala iho nei e loiloi ana i nā hopena olakino hiki i ka waiūpaka.

E nānā pono kēia ʻatikala i ka waiūpaka a inā maikaʻi a maikaʻi ʻole paha no kou olakino.

He aha ka bata?

ʻO ka waiūpona kahi huahana waiū i hana ʻia e ka waiū churning, kahi hana e hoʻokaʻawale ana i nā momona paʻa mai ka wai, i ʻike ʻia ʻo buttermilk.

ʻOiai hana ʻia ka waiūpaka mai ka waiū o nā māmela ʻē aʻe e like me nā hipa, nā kao, a me nā buffalo, pili kēia ʻatikala i ka waiūpaka i hana ʻia mai ka waiū o ka bipi.

Loaʻa nā ʻano pata he nui, e like me ka paʻakai, paʻakai ʻole, hānai ʻia o ka mauʻu, a me ka waiūpaka i hoʻomaʻamaʻa ʻia - ʻokoʻa kēlā me kēia mea e pili ana i kā lākou mea pono a me ka hana hana.

Ma muli o ke kiʻekiʻe o ka momona, momona ka momona a me ka momona momona.

Hana maikaʻi ia no ka kuke wela wela kiʻekiʻe e like me ka palu ʻana a me ka pā palai ʻana a hiki ke kōkua i ka pale ʻana i ka hoʻopili ʻana ke hoʻohui nei i ka mea ʻono.

Hoʻohana ākea ʻia ka waiūpaka i ka hoʻomoʻa ʻana e hoʻohui i ke ʻano a me ka leo i nā mea i hoʻomoʻa ʻia a me nā mea ʻono.

Hoʻohui ʻia, hiki ke pālahalaha ʻia i ka berena, nā mea ʻai i pūlehu ʻia, nā kīʻaha pasta, a me nā mea hou aku.

ʻO ka waiūpona kahi huahana waiū i hana maʻamau ʻia mai ka waiū o ka bipi, ʻoiai he nui nā ʻano like ʻole i loaʻa. Hoʻohana ʻia ia i ka kuke ʻana a me ka hoʻomoʻa ʻana a hiki ke hoʻohui ʻia i nā pā like ʻole.

ʻAiʻai pata

Hoʻokahi punetune (14 gram) o ka waiūpaka e hāʻawi i nā meaola e hiki mai ana ():

• Kalepona: 102
• Huina momona: 11.5 gram
• Wikamina A: 11% o ka Reference Daily Intake (RDI)
• Wikamina E: 2% o ka RDI
• ʻO Vitamin B12: 1% o ka RDI
• ʻO Vitamin K: 1% o ka RDI

ʻOiai ke kiʻekiʻe o ka waiūpona a me ka momona, loaʻa pū kekahi ʻano o nā meaola nui pū kekahi.

ʻO kahi laʻana, he kumu maikaʻi ia o ka huaora A, kahi huaora momona e hoʻōla ʻia e pono ai no ke olakino o ka ʻili, ka hana pale a me ka ʻike olakino ().

Loaʻa iā ia ka huaola E, i kākoʻo i ke olakino puʻuwai a hana ma ke ʻano he antioxidant e pale aku i kāu mau hunaola mai nā ʻino i hoʻokumu ʻia e nā mole i kapa ʻia nā radical free ().

Hoʻohui ʻia, loaʻa i ka waiūpaka i nā mea liʻiliʻi ʻē aʻe o nā meaola, e like me riboflavin, niacin, calcium, a me ka phosphorus.

He kiʻekiʻe ʻo ka waiūpona a me ka momona akā loaʻa pū kekahi mau mea waiwai nui, e like me nā huaora A a me E.

Kahi kumu maikaʻi o ka conjugated linoleic acid

ʻO ka waiūpaka kahi kumu maikaʻi loa o ka conjugated linoleic acid (CLA) - kahi ʻano momona i loaʻa i kaʻiʻo a me nā huahana waiū. Ua hoʻopili ʻia ʻo CLA i nā pono olakino maikaʻi.

Hōʻike nā hōʻike hoʻokolohua hōʻike i ka loaʻa ʻana o ka CLA i nā waiwai anticancer a hiki ke kōkua i ka hōʻemi ʻana i ka ulu ʻana o ka umauma, kolona, ​​kala kala, ʻōpū, prostate, a me ka maʻi ʻaʻai ate (,).

Hōʻike kekahi noiʻi ʻē aʻe i ka hoʻopili ʻana me CLA hiki ke hoʻemi i ka momona o ke kino e kōkua i ka mālama ʻana i ke kaupaona (,).

Wahi a kahi noiʻi 24 mau mahina, ʻo ka ʻai ʻana i ka 3.4 gram o CLA i kēlā me kēia lā e hoʻemi ana i ka momona o ke kino i 134 mau mākua kaupaona ().

Hiki iā ia ke kōkua i ka hoʻomaikaʻi ʻana i ka hana pale a hoʻemi i nā māka o ka mumū e kākoʻo i ke olakino maikaʻi (,).

ʻO kahi laʻana, ua hōʻike ʻia kahi noiʻi ma 23 mau kāne e lawe ana i ka 5.6 mau huna o CLA no 2 mau pule i hoʻoliʻiliʻi i nā pae o kekahi mau protein i pili i ka mumū, e like me ka helu tumrosis tumo a me ka pūmua C-reactive ().

E hoʻomanaʻo i ka loaʻa ʻana o ka noiʻi i loaʻa nui me ka hoʻohana nui ʻia o nā ʻano CLA i loko o ka palapala hoʻopihapiha ma mua o ka nui i loaʻa i ka nui o ka nui o ka waiūpata.

Pono nā noiʻi hou e hoʻomaopopo pehea ka hopena o CLA i ke olakino ke hoʻopau ʻia i nā nui maʻamau mai nā meaʻai.

Aia i loko o ka waiūpaka ka CLA, kahi ʻano momona e loaʻa paha nā waiwai hakakā i ka maʻi ʻaʻai, kōkua e hōʻemi i ka momona o ke kino, a hoʻomaikaʻi i ka hana pale.

Loaʻa nā butyrate

He momona ka waiūpona ma ka butyrate, kahi ʻano o ka waikawa momona momona i pili me nā pono he nui.

Hana ʻia ʻo Butyrate e nā hua bacteria maikaʻi i loko o kou ʻōpū a hoʻohana ʻia ma ke ʻano he kumu o ka ikehu no nā hunaola i loko o kou ʻōpū ().

Hiki iā ia ke hoʻoikaika i ke olakino digestive ma o ka hōʻemi ʻana i ka mumū o ka ʻōpū a me ke kākoʻo ʻana i ka lawe ʻana o nā wai a me nā electrolytes e hoʻoikaika i ka maʻamau a me ke kaulike electrolyte ().

Hoʻohui ʻia, kōkua paha ia i ka mālama ʻana i ka maʻi huhū o ka huhū (IBS), kahi ʻano i hōʻike ʻia e nā ʻōuli e like me ka ʻeha o ka ʻōpū, kahe ʻana, ka paʻa ʻana, a me ka maʻi pākī ().

Ma muli o kāna anti-inflammatory waiwai, hōʻike kekahi mau noiʻi e hiki ke kōkua ʻia ka butyrate i ka mālama ʻana i ka maʻi o Crohn (,).

Wahi a kekahi mau haʻawina holoholona, ​​akā hiki i ka butyrate ke hoʻomaikaʻi i ka ʻike insulin, hoʻonui i ka metabolism, a hoʻemi i ke kūkulu ʻana o ka momona momona e kākoʻo i ka kaupaona (,).

Eia nō naʻe, ua hana ʻia kēia mau noiʻi me ka hoʻohana ʻana i nā mahele nui o ka butyrate. Pono nā noiʻi hou e loiloi i ka ʻike ʻana o ka butyrate i ka nui o ka nui o ka bata i ka olakino i nā kānaka.

Aia ka pata i ka butyrate, kahi ʻano momona e hoʻomaikaʻi ai i ke olakino digestive, hoʻemi i ka mumū, a kākoʻo i ke kaohi o ke kaupaona e like me ka loiloi kanaka a me nā holoholona.

ʻOi i ka momona momona

Aia i loko o ka waiūpaka kahi momona maikaʻi o ka momona momona, kahi ʻano momona i loaʻa i nā meaʻai e like me kaʻiʻo a me nā huahana waiū.

I ka ʻoiaʻiʻo, ma kahi o 63% o ka momona i ka pata i momona momona, ʻoiai ʻo ka momona momona a me polyunsaturated momona he 26% a me 4% o ka nui o ka momona o ka momona, ().

ʻO ka mōʻaukala, ʻo ka momona momona ka mea i manaʻo pinepine ʻia he ʻano olakino maikaʻi ʻole, ʻaʻa ʻia o ke aʻa, manaʻo ʻia e hōʻeha i ka olakino puʻuwai.

Eia naʻe, ʻaʻole i loaʻa kahi noiʻi hou i kahi loulou ma waena o ka momona momona a me ka nui o ka maʻi maʻi maʻi a make paha mai ka maʻi puʻuwai (,).

Eia nō naʻe, pono e hoʻohui ʻia ka momona momona me nā ʻano momona momona maikaʻi o ka naʻau ma ke ʻano he papaʻai pono.

I ka ʻoiaʻiʻo, ua hōʻike ʻia kahi loiloi o 15 mau aʻo e pili ana i ka hoʻololi ʻana i ka momona momona i ka papaʻai me ka momona polyunsaturated i pili me ka 27% haʻahaʻa o ka hopena o ka maʻi maʻi maʻi, a ʻo ia nā hanana i hōʻino i kou puʻuwai.

Wahi a nā Kaʻina Meaʻai Mea Hou loa no ʻAmelika, koi ʻia e kaupalena i ka lawe momona momona ma lalo o 10% o kāu mau calorie o kēlā me kēia lā ().

ʻO kēia ka mea hiki ke leʻaleʻa ʻia ka waiūpaka akā pono e hoʻopili ʻia me nā momona olakino ʻē aʻe mai nā meaʻai e like me nā nati, nā ʻanoʻano, nā aila ʻoliva, a me nā iʻa momona.

ʻO nā mea hou aku, pono loa nā momona momona e like me ka waiū no ke kuke wela wela kiʻekiʻe no ka mea kūpaʻa lākou i ka hoʻowali a loaʻa kahi kiko uahi kiʻekiʻe. Hiki i kēia ke kōkua i ke pale ʻana i ke kūkulu ʻana i nā radical manuahi manuahi ke kuke ʻana ().

Kiʻekiʻe ka waiūpona i ka momona momona. ʻOiai ʻaʻole e hoʻopili ʻia ka momona momona i kahi kiʻekiʻe o ka maʻi puʻuwai, ʻo ka hoʻololi ʻana iā ia me ka momona polyunsaturated e pili pū ʻia me ka hopena haʻahaʻa o nā hanana maʻi maʻi.

Kiʻekiʻena i nā calories

ʻOi aku ka nui o ka waiū i ka waiūpaʻa - ka ʻūlū ʻana ma kahi o 102 mau calorie i loko o kēlā me kēia puna (14 gram) ().

ʻOiai maikaʻi kēia i ka hoʻohaʻahaʻa, ʻo ka hana nui ʻana hiki ke kumu koke i ka hoʻonui ʻia ʻana o nā calorto.

Inā ʻaʻole ʻoe e hana i nā loli dietary ʻē aʻe i ka helu no kēia nui o nā calorie, hiki iā ia ke hāʻawi i ka loaʻa ʻana o ke kaumaha ma mua o ka manawa.

ʻO ke kumumanaʻo, me ka hoʻohui ʻana i hoʻokahi wale nō lawelawe i kēlā me kēia lā i kāu papaʻai me ka hana ʻole ʻana i nā loli ʻē aʻe e alakaʻi i kahi 10 mau paona (4.5 kg) o ke kaupaona i loaʻa i loko o hoʻokahi makahiki.

No laila, ʻoi aku ka maikaʻi o ka leʻaleʻa i ka pata i ka hoʻohaʻahaʻa a hoʻololi iā ia no nā momona ʻē aʻe i kāu papaʻai e mālama ai i ka lawe ʻana o kāu calorie.

ʻOi aku ka waiūpona ma ka waiūpaka, a he mea kōkua paha ia i ka loaʻa ʻana o ke kaumaha inā ʻai ʻia i nā nui.

He aha ka ʻōlelo a ka noiʻi?

ʻOiai ʻo kona kūlana lōʻihi loa ma ke ʻano he mea pono ʻole ke olakino, hōʻike ka hapa nui o ka noiʻi e hiki ke hoʻokomo ʻia ka waiūpaka i ka hoʻohaʻahaʻa ma ke ʻano he ʻāpana o ka papaʻai kaulike a pili pū paha me nā pono olakino.

ʻO kahi laʻana, hoʻokahi loiloi o 16 mau noiʻi i ʻike i ka lawe kiʻekiʻe ʻia ʻana o nā meaʻai waiū momona nui e like me ka waiūpopa i nakinaki ʻia i kahi hopena hōʻemi o ka momona ().

ʻO kekahi loiloi nui i ʻoi aku ma mua o 630,000 poʻe i hōʻike e pili ana kēlā me kēia lawelawe ʻana i ka waiūpaka me kahi 4% haʻahaʻa o ka maʻi diabetes type 2 ().

ʻAʻole wale ia, akā hōʻike nā noiʻi ʻē aʻe i ka ʻai ʻana i nā meaʻai waiū waiū e like me ka waiūpaʻa e hoʻopili ʻia i kahi haʻahaʻa haʻahaʻa o ka puʻuwai puʻuwai a me ka hahau pū kekahi (,).

Eia nō naʻe, hōʻike kekahi mau noiʻi e hiki mai ka ʻai ʻana i ka waiūpata me nā hopena olakino maikaʻi ʻole.

ʻO kahi laʻana, hoʻokahi 5 mau pule i hoʻopaʻa ʻia ma 47 poʻe i ʻike i ka lawe ʻana o ka bata pata me ka nui i nā maʻi maʻi maʻi puʻuwai, e like me ka nui a me ka LDL (ʻino) kolesterol, hoʻohālikelike ʻia me ka aila ʻoliva ().

Pēlā nō, ua hōʻike ʻia kahi noiʻi ʻē aʻe i ka ʻai ʻana i 50 mau pata o ka waiū i kēlā me kēia lā no 4 mau pule i hoʻonui i ka LDL (ʻino) kolesterol ma 91 mau mākua ().

Hoʻohui ʻia, kiʻekiʻe ka waiūpaka i nā calories a me nā momona momona, no laila he mea nui e mālama i kāu lawe ʻana a e ʻoliʻoli hoʻi i nā ʻano momona olakino ʻē aʻe.

Pono e noiʻi hou e hoʻoholo pehea ka hopena o ka lawe ʻana o ka bata i ka hopena i kou olakino holoʻokoʻa.

Ehia mau pata hiki iā ʻoe ke ʻai palekana?

Paipai ʻia e kaohi i kāu momona momona momona ma lalo o 10% o kāu mau calorie o kēlā me kēia lā ().

ʻO kahi laʻana, inā ʻoe e ʻai i ka 2000 calories i kēlā me kēia lā, e like kēia me kahi 22 mau huna o ka momona momona - a i ʻole ma kahi o 3 punetēpu (42 gram) o ka waiūpaka ().

No laila, ʻoi aku ka maikaʻi o ka hoʻopili ʻana i 1-2 mau punetēpu (14–28 gram) i kēlā me kēia lā, i hui pū ʻia me nā momona momona e like me ka aila ʻoliva, nā nati, nā ʻanoʻano, nā aila niu, nā avocado, a me nā iʻa momona.

Hiki ke hoʻopili ʻia ka leʻaleʻa ʻana i ka waiū ma ka hoʻohaʻahaʻa i kahi haʻahaʻa haʻahaʻa o ka momona, diabetes, a me nā pilikia puʻuwai. Eia nō naʻe, pono e leʻaleʻa ʻia me nā momona olakino ʻē aʻe ma ke ʻano he papaʻai momona.

Ke laina lalo

Nui ka momona o ka waiūpona a me nā mea hoʻohui maikaʻi e like me ka butyrate a me ka waikawa linoleic conjugated.

Ua hoʻopili ʻia nā huahana waiū momona momona e like me ka waiūpaʻa me ka hoʻoliʻiliʻi o ka momona, ka maʻi kō, a me nā pilikia puʻuwai.

Eia nō naʻe, kiʻekiʻe ka waiūpaka i nā calories a me nā momona momona a pono e leʻaleʻa i ka hoʻohaʻahaʻa. ʻOi aku ka maikaʻi e hoʻopau iā ia ma ka ʻaoʻao o ka momona o ka momona o ka puʻuwai e like me ka aila ʻoliva, nā avocado, nā nati, nā hua, a me nā iʻa momona.