Kōkua ka waiū iā ʻoe e loaʻa kaupaona?

Anter

• Ka meaʻai kūpono o nā ʻano waiū like ʻole
• Ka waiū a me ka loaʻa waiwai
• Hiki ke kōkua iā ʻoe e kūkulu i nā mākala
• ʻAʻole paha ke koho kūpono no nā mea āpau
• Pehea e hoʻohui ai i ka waiū i kāu papaʻai e loaʻa ai ke kaumaha
• Ke laina lalo

He wai momona a momona ka waiū waiū i hua ʻia e nā māmela wahine.

ʻO kekahi o nā ʻano ʻai e ʻai mau ʻia ka waiū o ka bipi, i loaʻa nā carbs, momona, protein, calcium, a me nā wikamina a me nā minelala ʻē aʻe.

Ma muli o kāna pilikino waiwai, noʻonoʻo paha ʻoe hiki i ka waiū ke kōkua iā ʻoe e loaʻa kaupaona.

Hōʻike kēia ʻatikala iā ʻoe i nā mea āpau āu e ʻike ai e pili ana i ka waiū a me ka loaʻa ʻana o ke kaumaha.

Ka meaʻai kūpono o nā ʻano waiū like ʻole

Loaʻa ka waiū o ka bipi i nā pākēneka momona like ʻole, e like me ka skim, 1%, 2%, a me ka holoʻokoʻa.

Hāʻawi nā mea āpau ma kahi o 12-15 mau kaleka o nā kalaka a me 8 mau kekona o nā protein i 1 cup (240 ml). Eia nō naʻe, ʻokoʻa ka nui o nā momona a me nā helu o nā calorie e ka ʻano (,).

Eia ka papa inoa o nā ʻano waiū ʻokoʻa a me ko lākou momona a me nā calorie i kēlā me kēia 1 cup (240 ml) ():

ʻOi aku ka nui o ka waiū i ka calcium a paʻa pinepine ʻia me ka lāʻau D - ʻelua mau meaola e pono ai ka ulu ʻana o ka iwi a me ke olakino. ʻO ka mea hou aʻe, loaʻa iā ia ka huaʻai A, kahi e paipai ai i ke olakino maka maikaʻi a kākoʻo i kou ʻōnaehana pale (,, 4).

ʻO nā protein ʻelua i ka waiū he whey a me ka casein. Hōʻike kekahi mau noiʻi e hiki i kēia mau protein ke kōkua i ka hōʻemi ʻana i ke kahe o ke koko a me nā pae kolesterol - ʻelua mau pilikia no ka maʻi puʻuwai ().

Hoʻohui ʻia, hōʻike nā noiʻi i ka inu ʻana i ka waiū ma hope o ka hoʻoikaika kino hiki ke kōkua i ke kūkulu ʻana i nā mākala wīwī a hoʻomaikaʻi i ke kino o ke kino (,).

E hoʻomanaʻo i kēlā waiū ʻaʻole mai nā bipi kauō - me ka hipa a me ka waiū kao, a me nā waiū hoʻokumu-i hana ʻia mai nā nati a me nā ʻanoʻano - loaʻa nā ʻikepili pilikino like ʻole a ʻaʻole paha e loaʻa nā hopena like i ke olakino.

Hāʻawi ka waiū i nā calorie, carbs, protein, fat, vitamins, a me nā minelala. ʻO ka nui o ka momona a me ka helu o nā calorie i kēlā me kēia ʻano ʻokoʻa.

Ka waiū a me ka loaʻa waiwai

ʻOiai he kumu waiū maikaʻi ka waiū, protein, a me nā meaola ʻē aʻe, hāʻawi ia i kahi ala kaulike e loaʻa ai ka kaumaha.

I ke kikoʻī, he mea kōkua paha ia no nā mea ʻaleʻale a me nā bodybuilders e pono a makemake paha e loaʻa ka nāhelehele, a me nā mea i kaupaona ʻole a makemake e loaʻa i ka paona.

Loaʻa nā hopena o ke kaupaona ʻana mai ka ʻai ʻana i nā calorie hou aku ma mua o kou puhi ʻana. Inā ʻoe e ʻimi ana e kau i ke kaupaona, he mea nui ia e kiʻi i nā calorie keu mai nā meaʻai momona ma kahi o nā calorie kiʻekiʻe i haʻahaʻa i nā mea momona, e like me nā mea momona a me nā meaʻai māmā.

ʻO ka inu waiū - ʻoi aku nā ʻano momona-kiʻekiʻe - hiki ke hāʻawi i nā mea keu keu me ka protein a me nā mea kōkua maikaʻi ʻē aʻe.

ʻO nā ʻano waiū o nā bipi a pau - koe wale no ka skim - loaʻa ka momona momona.

ʻOiai kekahi mau noiʻi e hōʻike ana he nui ka momona o ka momona momona i mea olakino i ka olakino puʻuwai, hōʻike ʻia kahi noiʻi ʻē aʻe hiki i nā momona momona, hoʻēmi i nā pae kolesterol a me kou makaʻi i nā maʻi puʻuwai.

ʻOiai waiwai nā huahana waiū momona momona i ka kolesterol, ʻo ka ʻai ʻana i nā mea momona momona ʻaʻole alakaʻi i ka hoʻonui nui ʻia o ke kōkōkō koko no ka hapanui o nā kānaka ().

Eia nō naʻe, he mea nui e hoʻomaopopo no kekahi mau kānaka - ʻike ʻia ma ke ʻano he hyper-responders kolesterol - ʻo ka ʻai ʻana i nā meaʻai kolesterol hiki ke alakaʻi i kahi piʻi nui aʻe o nā kiʻekiʻe kolesterol.

Wahi a ka noiʻi, ʻaʻole hiki i kēia hoʻonui ke hopena maikaʻi ʻole i ka olakino puʻuwai, akā ʻo ka poʻe me ka predisposition genetical i nā kiʻekiʻe kolesterol makemake paha lākou e ʻai i ka waiū i loaʻa ka pākēneka momona haʻahaʻa, e like me 1% a i ʻole 2% ().

Ma ke ʻano holoʻokoʻa, maʻalahi ka waiū a hiki ke hoʻohui ʻia i nā meaʻai he nui a i ʻole leʻaleʻa iā ia iho, e maʻalahi ai e hoʻopau i nā calorie hou me ka hoʻololi ʻole i kāu papaʻai.

Hiki ke kōkua iā ʻoe e kūkulu i nā mākala

Hiki paha i ka waiū ke kōkua i ke kaumaha ma ke kōkua ʻana iā ʻoe e kūkulu i nā mākala.

ʻO ke kikoʻī, hiki i ka whey a me ka casein proteins i ka waiū o ka bipi ke hāʻawi i ka musele ma kahi o ka nui momona.

Hoʻokahi hebedoma hebedoma hebedoma i 10 mau wahine ʻōpio i ʻike i ka inu ʻana he 24 auneki (1 lita) o ka waiū skim ma hope o ka hoʻoikaika hoʻoikaika ʻana ua alakaʻi ʻia i nā loaʻa nui a me nā lilo momona i hoʻohālikelike ʻia i ka inu ʻana i ka mea inu waiu me ka helu like o nā calorie ().

Ua aʻo ʻia kekahi mau kāne ma 8 mau kāne e inu ana ma kahi o 2 mau kīʻaha (500 ml) o ka waiū skim ma hope o ka hoʻoikaika hoʻoikaika ʻana i mea e piʻi ai ka nui o nā hale i ka hoʻohālikelike ʻia me ka ʻai ʻana i ka mea inu soya like me ka mea pono ().

Pili nā noiʻi ʻē aʻe i ka ʻai ʻana o ka waiū a i ʻole nā ​​casein a me nā mea kōkua whey ma hope o ka hoʻomaʻamaʻa ʻana i ka hoʻonui ʻana i ka nui o nā mākala pū (,).

No kēia mau kumu, he koho akamai paha ka waiū no ka poʻe e makemake e kūkulu i nā mākala a kau i ka paona.

He waiwai ka waiū o ka waiū a me ka protein. Hōʻike nā noiʻi i ka inu ʻana iā ia ma hope o ka hoʻoikaika kino hiki ke kōkua iā ʻoe e kūkulu i nā puʻupuʻu a kākoʻo i ke kaupaona olakino.

ʻAʻole paha ke koho kūpono no nā mea āpau

Nui ʻole ka poʻe e hoʻomanawanui i ka lactose, ke kō kūlohelohe i ka waiū. ʻO nā ʻōuli o ka hoʻomanawanui ʻole ʻana o ka lactose me ke kinoea, bloating, a ʻoluʻolu ʻole o ka ʻōpū ma hope o ka ʻai ʻana i nā huahana waiū ().

Pilikia paha kekahi poʻe i nā protein i ka waiū - e like me ka casein a me ka whey - hiki ke hana i nā hopena o ka ʻili, pilikia ʻole o ka ʻōpū, a me ka haʻalulu anaphylactic i kekahi mau hihia ().

I ke kumu o ka hoʻomanawanui ʻole ʻana i ka lactose a i ʻole ka maʻi ʻaʻai waiū protein, ʻaʻole maikaʻi ka waiū e kōkua me ka loaʻa ʻana o ke kaupaona.

Eia nō naʻe, he nui nā koho āu e loaʻa ai ke kaupaona - keu hoʻi nā kumu protein momona e waiwai ana i nā calories a me nā meaʻai.

ʻO kekahi mau mea olakino ʻē aʻe e pili ana i nā hua manu, nā avocados, nā iʻa momona, ka pauka protein i hoʻokumu ʻia me nā mea kanu, a me nā nati a me ka bata bata.

ʻAʻole pono ka poʻe me ka lactose intolerance e hoʻopau i ka waiū e loaʻa ai ke kaumaha. ʻO nā mea ʻai Nond milk hiki ke kōkua i ke kaupaona ʻana e komo pū me nā hua, nā lau, nā avocados, a me nā protein i hoʻokumu ʻia me nā mea kanu.

Pehea e hoʻohui ai i ka waiū i kāu papaʻai e loaʻa ai ke kaumaha

Inā makemake ʻoe i ka hoʻonui ʻana i kāu ʻai waiū e loaʻa ai ke kaumaha, aia kekahi mau ala i hiki iā ʻoe ke hoʻohui iā ia i kāu papaʻai.

ʻO kahi laʻana, hiki iā ʻoe ke hoʻokomo iā ia i loko o nā meaʻai momona, e like me nā hua manu, ʻoatmeal, nā mea leʻaleʻa, a me nā sup a me nā mea ʻai. Hiki iā ʻoe ke kāwili ʻia i loko o ke kofe a i ʻole nā ​​mea inu kī.

ʻO ka loaʻa ʻana o ke kīʻaha waiū me nā meaʻai kekahi ala maʻalahi e hoʻonui i kāu calorie a me ka lawe ʻana o ka protein e kōkua i ke kaupaona.

ʻOiai waiwai nā ʻano waiū a pau i ka protein a me nā meaola kūpono, e hoʻomanaʻo i ke kiʻekiʻe o ka momona, ʻoi aku ka nui o nā calories.

No laila, inā he pahuhopu kau pahuhopu, ʻo ka waiū holoʻokoʻa paha kāu koho maikaʻi loa.

I mea e hoʻonui ai i ka ʻai ʻana o ka waiū, inu i kahi kīʻaha me nā pāʻina a i ʻole hoʻāʻo e kāwili ʻia i loko o nā kīʻaha ʻē aʻe, e like me nā hua, ka oatmeal, a me nā mānoanoa.

Ke laina lalo

ʻO ka waiū kahi kumu nui o nā calories, protein, a me nā mea kōkua pono e kōkua iā ʻoe e loaʻa palekana a kūkulu i nā mākala.

I mea e hoʻonui ai i kāu ʻai, e hoʻāʻo e inu me ka ʻai a hoʻohui paha i ka ʻono, sopa, hua, a i ʻole nā ​​huapalaoa wela.

Eia nō naʻe, pono ka poʻe me ka lactose intolerance a i ʻole ka waiū waiū e hōʻalo iā ia.