Maikaʻi paha ka waiū waiu iā ʻoe, a maikaʻi paha? ʻO ka Milky, ʻoiaʻiʻo Cheesy

Anter

• Kūlohelohe paha ia e hoʻopau ai?
• ʻO ka hapa nui o ka Honua He Lactose Intolerant
• ʻIke Nutrient
• Kākoʻo i kou iwi
• ʻO ka hoʻohaʻahaʻa haʻahaʻa o ka nui a me ka maʻi maʻamau
• Ka hopena i ka maʻi puʻuwai
• ʻO ke olakino a me ka maʻi ʻaʻai
• Nā ʻano ʻoi loa no kou olakino
• Ka Laina Lalo

Kūpilikiʻi nā huahana waiū i kēia mau lā.

ʻOiai mālama nui ʻia ka waiū e nā ʻoihana olakino e pono ai no kou mau iwi, hoʻopaʻapaʻa kekahi poʻe he mea ʻino ia a pono e hōʻalo ʻia.

ʻOiaʻiʻo, ʻaʻole like nā huahana waiū a pau.

Hoʻololi nui lākou i ka maikaʻi a me nā hopena olakino e pili ana i ka hānai ʻia ʻana o nā holoholona hāʻawi waiū a me ka hana ʻana o ka waiū.

Hāʻawi kēia ʻatikala i kahi nānā hohonu i ka waiū a hoʻoholo inā maikaʻi a maikaʻi ʻole paha i kou olakino.

Kūlohelohe paha ia e hoʻopau ai?

ʻO kahi hoʻopaʻapaʻa maʻamau e kūʻē i nā huahana waiū he mea maʻamau ʻole ia e hoʻopau iā lākou.

ʻAʻole wale nā ​​kānaka wale nō nā ʻano e hoʻopau i ka waiū i ka wā makua, akā ʻo lākou kekahi wale nō e inu i ka waiū o nā holoholona ʻē aʻe.

ʻO Biologically, ka waiū o ka bipi e pono ai e hānai i kahi bipi keiki e ulu wikiwiki nei. ʻAʻole nā ​​keiki bipi a nā kānaka - a ʻaʻole pono nā mākua e ulu.

Ma mua o ka hoʻokahuli mahiʻai, ua inu wale nā ​​kānaka i ka waiū o ka makuahine ma ke ʻano he pēpē. ʻAʻole lākou i hoʻopau i ka waiū i ka wā o nā mākua - ʻo ia kekahi o nā kumu i kāpae ʻia ai ka waiū mai kaʻai paleo koʻikoʻi ().

Mai kahi hiʻohiʻona evolution, ʻaʻole pono ka waiū no ke olakino maikaʻi loa.

Ua ʻōlelo ʻia, ua ʻai mau kekahi mau moʻomeheu i ka waiū waiū mau no nā makahiki he mau kaukani. Palapala nā noiʻi he nui pehea i loli ai ko lākou mau ʻaoʻao i mea e lawa ai nā huahana waiū i ka papaʻai ().

ʻO ka mea i hoʻololi ʻia i kekahi poʻe i ka ʻai ʻana i ka waiū he hoʻopaʻapaʻa hōʻoia ia he kūlohelohe no lākou e ʻai.

ʻO nā kānaka wale nō ka mea e hoʻopau i ka waiū i ka wā makua, a me ka waiū mai nā holoholona ʻē aʻe. ʻAʻole i pau ka waiū a ma hope o ka hoʻololi ʻana o ka mahiʻai.

ʻO ka hapa nui o ka Honua He Lactose Intolerant

ʻO ka carbohydrate nui i ka waiū waiū ka lactose, kahi kō kō waiū i haku ʻia i nā kō kō ʻelua maʻalahi a me ka galactose.

Ma ke ʻano he pēpē, ua hana kou kino i kahi enzyme digestive i kapa ʻia ʻo lactase, nāna i haki ka lactose mai ka waiū o kou makuahine. Eia naʻe, nui ka poʻe e lilo ka hiki ke wāwahi i ka lactose i ka wā makua ().

ʻO ka ʻoiaʻiʻo, ma kahi o 75% o ka poʻe mākua o ka honua i hiki ʻole ke wāwahi i ka lactose - kahi hanana i kapa ʻia he lactose intolerance (4).

ʻO ka hoʻomanawanui ʻole ʻana o ka lactose ma ʻApelika, ʻAsia a me ʻAmelika Hema, akā ʻoi aku ka liʻiliʻi ma ʻAmelika ʻĀkau, ʻEulopa a me ʻAukekulia.

Loaʻa i nā poʻe lactose intolerant nā hōʻailona digestive ke hoʻopau lākou i nā huahana waiū. Hoʻopili kēia i ka nausea, ka luaʻi, ka maʻi hē a me nā ʻōuli e pili ana.

Eia nō naʻe, e noʻonoʻo i ka hiki i nā lactose-intolerant poʻe ke hoʻopau i ka waiū hū momona (e like me ka yogurt) a i ʻole nā ​​huahana waiū momona momona e like me ka bata ().

Hiki iā ʻoe ke maʻi i nā mea ʻē aʻe i ka waiū, e like me nā protein. ʻOiai maʻamau kēia i nā keiki, kākaʻikahi ka poʻe mākua.

ʻEkolu o kēlā me kēia ʻehā mau kānaka i ka honua e hoʻomanawanui ʻole i ka lactose, ke kalebona nui i ka waiū. Hiki i ka hapanui o nā poʻe kūpuna o ʻEulopa ke digest lactose me ka pilikia ʻole.

ʻIke Nutrient

Kūpono nui nā huahana waiū.

Aia i kahi kīʻaha hoʻokahi (237 ml) o ka waiū (6):

• Kalipuna: 276 mg - 28% o ka RDI
• Wikamina D: 24% o ka RDI
• Riboflavin (wikamina B2): 26% o ka RDI
• ʻO Vitamin B12: 18% o ka RDI
• Pālima: 10% o ka RDI
• Phosphorous: 22% o ka RDI

Haʻaheo hoʻi ia i nā huina maikaʻi o ka wikamina A, nā wikamina B1 a me B6, selenium, zinc a me ka magnesium, ma ka ʻaoʻao o 146 mau caloriu, 8 mau momona o ka momona, 8 mau kolamu o nā protein a me 13 mau ʻakika.

ʻO ka calorie no ka calorie, maikaʻi olakino ka waiū holoʻokoʻa. Hāʻawi ia i kahi ʻaneʻane o nā mea āpau e pono ai i kou kino.

E hoʻomanaʻo i nā huahana momona e like me ka tī a me ka waiūpona i kahi ʻano nutrient ʻokoʻa loa ma mua o ka waiū.

ʻO ka hoʻohui pono o ka momona - ʻo ia hoʻi nā mea momona - pili nō hoʻi i ka ʻai a nā holoholona a me ka mālama ʻana. He paʻakikī loa ka momona o ka waiū, ʻo ia hoʻi he mau haneli o nā waikawa momona like ʻole. Nui nā mea olaola a hiki ke hoʻoikaika i kou olakino ().

ʻO nā bipi i hānai ʻia i ka nāhelehele a hānai ʻia i nā mauʻu i ʻoi aku ka nui o nā omega-3 fatty acid a hiki i ka 500% ʻoi aku ʻoi aku ka nui o ka linolic acid i hoʻohui ʻia (CLA) (,).

ʻOi aku ka ʻoi loa o ka waiū hānai hānai i loko o nā wikamina hiki ke hoʻoheheʻe ʻia me ka momona, ʻo ia hoʻi ka lāʻau K2, kahi mea waiwai nui no ka hoʻoponopono ʻana i ka metabolism calcium a me ke kākoʻo ʻana i ka iwi a me ka naʻau. (10,,).

E hoʻomanaʻo i kēia mau momona olakino a me nā huamona momona hiki ʻole i ka momona momona a i ʻole nā ​​huahana waiū skim, i hoʻouka pinepine ʻia me ke kō no ka nele o ka ʻono i hana ʻia e ka lawe ʻana i ka momona.

ʻOi aku ka momona o ka waiū, akā ʻokoʻa ka ʻano o nā huaora e ka ʻano waiū. ʻO ka waiū mai nā kau kau hānai a hānai hānai paha i loaʻa nā vitamini momona e hoʻoheheʻe ʻia a me nā momona momona momona.

Kākoʻo i kou iwi

ʻO ka kalipuna ka mineral nui i loko o kou mau iwi - a ʻo ka waiū ka puna maikaʻi loa o ka calcium i ka papaʻai kanaka.

No laila, he nui nā pono o ka waiū no ke olakino iwi.

ʻO ka ʻoiaʻiʻo, ʻo ka hapa nui o nā ʻoihana olakino e paipai iā ʻoe e ʻai i nā lawelawe o ka waiū 2-3 i kēlā me kēia lā i mea e loaʻa ai ka nui o ka calcium i kou mau iwi (14, 15).

I loko nō o kekahi mau koi āu e lohe ai, ʻaʻohe hōʻike paʻa e loaʻa nā hopena maikaʻi ʻole i ka lawe ʻana i ka waiū ma ke olakino iwi ().

Hōʻike ka hapa nui o ka waiū i ka momona o ka iwi, hoʻemi i ka osteoporosis a hoʻohaʻahaʻa i ka ʻelemakule makua i nā haki (,,,,).

Hoʻopili, hāʻawi ka waiū waiū ma mua o ka calcium wale nō. ʻO kāna mau meaola e hoʻonui ai i ka iwi e komo pū me ka protein, phosphorus a - i ka hihia o ka mauʻu i hānai ʻia, ka waiū momona piha - wikamina K2.

Hōʻike i nā noiʻi he nui nā pono kūpono no ka waiū no ka olakino iwi, e hoʻohaʻahaʻa ana i ka ʻelemakule mākua o nā haki a me ka hoʻomaikaʻi ʻana i ka iwi iwi.

ʻO ka hoʻohaʻahaʻa haʻahaʻa o ka nui a me ka maʻi maʻamau

Loaʻa i ka waiū waiū momona piha kekahi mau pono no ke olakino metabolic.

ʻOiai ke kiʻekiʻe o nā calories, hoʻopili ʻia ka waiū waiū momona piha me ka hoʻemi liʻiliʻi o ka momona.

Ua hōʻike ʻia kahi loiloi o nā noiʻi 16 i pili ka hapanui o ka waiū momona piha i hoʻemi ʻia ka momona - akā ʻaʻohe mea i ʻike ʻia e like me ka hopena no ka waiū momona momona (23).

Aia kekahi mau hōʻike e hiki ai i ka momona waiū ke hoʻēmi i kou maka o ka maʻi kō.

I hoʻokahi ana nānā, ʻo ka poʻe i ʻai i ka waiū momona momona piha, ʻoi aku ka liʻiliʻi o ka momona o ka ʻōpū, ʻoi aku ka mumū, triglycerides haʻahaʻa, hoʻomaikaʻi i ka insulin a me kahi 62% haʻahaʻa o ka maʻi diabetes type 2 ().

Hoʻohui kekahi mau noiʻi ʻē aʻe i ka waiū waiū momona piha me ka hoʻemi ʻia o ka pilikia o ka maʻi kō, akā naʻe he nui nā noiʻi i loaʻa ʻole kahi hui.,,).

Hoʻohui kekahi mau noiʻi i nā huahana waiū momona piha i kahi hōʻemi hoʻemi ʻia o ka momona a me ka maʻi maʻamau ʻo 2 - akā ʻike ʻole kekahi i ka hopena.

Ka hopena i ka maʻi puʻuwai

Kauoha ka ʻike kuʻuna i ka waiū e hoʻāla i kou makaʻu i ka maʻi puʻuwai no ka mea kiʻekiʻe ia i ka momona momona.

Eia naʻe, ua hoʻomaka nā kānaka ʻepekema e nīnau i ke kuleana o ka momona o ka waiū i ka ulu ʻana o ka maʻi puʻuwai ().

Ua ʻōlelo kekahi kekahi ʻaʻohe loulou ma waena o ka momona momona momona a me nā maʻi puʻuwai - ma ka liʻiliʻi no ka hapanui o ka poʻe (, 30).

Hiki ke loli paha nā hopena o ka waiū ma ka maʻi maʻi puʻuwai ma waena o nā ʻāina, pili paha i ka hānai ʻana a me ka hānai ʻana o nā bipi.

I hoʻokahi o nā noi nui ʻana ma ka US, ua hoʻopili ʻia ka momona o ka waiū i ka hoʻonui ʻia o ka maʻi o ka maʻi puʻuwai (,).

Eia nō naʻe, he nui nā noiʻi ʻē aʻe e hōʻike nei he hopena pale ka ka waiū waiū piha i nā maʻi puʻuwai a me ka hahau.

I hoʻokahi loiloi o 10 mau noiʻi - ʻo ka hapa nui o lākou i hoʻohana i ka waiū waiū momona piha - ua hoʻopili ʻia ka waiū me ka hoʻemi ʻia o ka maʻi stroke a me nā hanana puʻuwai. ʻOiai ua hoʻemi ʻia ka makaʻu o ka maʻi puʻuwai, ʻaʻole koʻikoʻi ia ().

I nā ʻāina kahi e hānai nui ʻia ai nā bipi, pili ka waiū waiū piha me ka hoʻēmi nui ʻana i ka maʻi puʻuwai a me ka pōpilikia hahau (,).

ʻO kahi laʻana, ua hōʻike ʻia kahi noiʻi ma Australia ʻo ka poʻe i ʻai i ka waiū momona momona piha i loaʻa ka 69% haʻahaʻa i ka maʻi maʻi maʻi ().

Pili paha kēia i ke kiʻekiʻe o ka huaola K2 olakino puʻuwai i nā huahana waiū hānai hānai, ʻoiai hiki i ka waiū waiū ke hoʻomaikaʻi i nā kumu pilikia ʻē aʻe no ka maʻi puʻuwai pū kekahi, e like me ke kaomi koko a me ka mumū (,, 40).

Ma waho aʻe o ka kuhi, ʻaʻohe mea hōʻike e pili ana inā kōkua ka momona waiū a pale paha i ke olakino puʻuwai.

ʻOiai ka ʻāpana o ke kaiāulu ʻepekema i kona manaʻo, kuhikuhi nā lula olakino lehulehu i ka poʻe e hoʻohaʻahaʻa i kā lākou lawe ʻana i ka momona momona - me nā huahana waiū momona momona.

ʻAʻohe mea hōʻike mau i ka momona o ka waiū e alakaʻi i nā maʻi puʻuwai. Eia nō naʻe, aʻoaʻo ka hapa nui o nā luna olakino i ka poʻe e hoʻoliʻiliʻi i kā lākou lawe ʻana.

ʻO ke olakino a me ka maʻi ʻaʻai

ʻIke ʻia ka waiū e hoʻoulu ai i ka hoʻokuʻu o ka insulin a me ka protein IGF-1.

ʻO kēia paha ke kumu o ka hoʻopili ʻana o ka waiū i ka huehue hoʻonui (, 42).

Pili pū nā pae kiʻekiʻe o ka insulin a me ka IGF-1 me ka hoʻonui ʻia o ka makaʻu o kekahi mau maʻi maʻi maʻi ().

E hoʻomanaʻo he nui nā ʻano like ʻole o ka maʻi ʻaʻai, a paʻakikī hoʻi ka pilina ma waena o ka waiū a me ka maʻi ʻaʻai (44).

Hōʻike kekahi mau noiʻi e hoʻoliʻiliʻi ka waiū i kou makaʻu i ka maʻi ʻaʻai kala akā e hoʻonui i kou maka o ka maʻi ʻaʻai prostate (,).

ʻLelo ia, nāwaliwali ka hui pū ʻana me ka maʻi ʻaʻai prostate. ʻOiai kekahi mau noiʻi e hōʻike i kahi 34% hoʻonui i ka makaʻu, ʻike ʻole kekahi i ka hopena (,).

ʻAʻole maikaʻi nā hopena o ka hoʻonui ʻana o ka insulin a me ka IGF-1. Inā ʻoe e hoʻāʻo nei e loaʻa ka mākala a me ka ikaika, a laila hiki i kēia mau hormoni ke hāʻawi i nā pono kūpono ().

Hiki i ka waiū waiū ke hoʻonāukiuki i ka hoʻokuʻu ʻana o ka insulin a me ka IGF-1, ka mea e alakaʻi ai i ka hoʻonui ʻana o ka huehue a me ka nui o ka makaʻu o ka maʻi ʻaʻai prostate. Ma ka ʻaoʻao ʻē aʻe, e hoʻohaʻahaʻa iho ka waiū i kou makaʻu i ka maʻi ʻaʻai kala.

Nā ʻano ʻoi loa no kou olakino

ʻO nā huahana waiū olakino olakino loa mai nā bipi wahine i hānai ʻia i ka mauʻu a / a i ʻole hānai ʻia i ka pā.

ʻOi aku ka maikaʻi o ka momona momona o kā lākou waiū, e like me nā mea momona momona a me nā huaola momona-momona - ʻoi loa K2.

ʻOi aku ka ʻoi aku o nā huahana waiū fermented e like me yogurt a me kefir. Loaʻa iā lākou nā koʻohune probiotic i hiki ke loaʻa i nā pono olakino he nui (50).

He mea kūpono nō hoʻi ia e hoʻomaopopo i ka hiki i nā poʻe hiki ʻole ke hoʻomanawanui i ka waiū mai nā bipi kau e hiki ke maʻalahi i ka wīwī mai nā kao.

ʻO nā ʻano waiu maikaʻi ʻoi loa mai nā holoholona i hānai ʻia a me / a i ʻole nā ​​mauʻu i hānai ʻia no ka mea he ʻoi aku ka momona o ka momona o kā lākou waiū.

Ka Laina Lalo

ʻAʻole maʻalahi ka mahele waiū e like me ke olakino a olakino ʻole paha no ka mea e loli nui nā hopena ma waena o nā kānaka.

Inā ʻoe e hoʻomanawanui i nā huahana waiū a leʻaleʻa iā lākou, pono ʻoe e ʻoluʻolu e ʻai i ka waiū. ʻAʻohe hōʻike koʻikoʻi e hōʻalo ka poʻe iā ia - a me nā hōʻike he nui o nā pono.

Inā hiki iā ʻoe ke koho, koho i ka waiū waiū kiʻekiʻe - ʻoi aku ka maikaʻi me ka ʻole o nā kō, a mai nā holoholona i hānai ʻia i ka mauʻu a me / a i ʻole nā ​​holoholona i hānai ʻia.