5 mau ala e hiki ai i ka waiū inu ke hoʻomaikaʻi i kou olakino

Anter

• 1. Hoʻopiha ʻia ka waiū me nā mea momona
• 2. He Kumuwaiwai maikaʻi ia o ke Protein e like ai
• 3. Pōmaikaʻi ka waiū i ka olakino iwi
• 4. Kōkua i ka pale ʻana i ke kaupaona
• 5. ʻO ka waiū kahi mea hoʻohui i nā mea nui
• ʻAʻole no ka poʻe āpau ka waiū
• Ka Laina Lalo

Ua hauʻoli ka waiū ma ka honua holoʻokoʻa i mau makahiki he mau kaukani ().

Ma ka wehewehe ʻana, he wai waiwai momona e hana ʻia e nā māmela wahine e hānai ai i kā lākou ʻōpio.

ʻO nā ʻano i hoʻopau pinepine ʻia e hele mai nā bipi, nā hipa a me nā kao.

Inu pinepine nā ʻāina Komohana i ka waiū o ka bipi.

ʻO ka ʻai ʻana o ka waiū he kumuhana nui i hoʻopaʻapaʻa ʻia i ka honua meaʻai, no laila e noʻonoʻo paha ʻoe inā he olakino a hoʻopōʻino paha ia.

Ma lalo iho nei he 5 mau pono olakino i kākoʻo ʻia e ka ʻepekema i hiki iā ʻoe ke hoʻoholo inā ʻo ia ke koho kūpono nou.

1. Hoʻopiha ʻia ka waiū me nā mea momona

He mea kupaianaha ka ʻike pilikino o ka waiū.

Ma hope o nā mea āpau, hoʻolālā ʻia e hānai piha i nā holoholona hānau hou.

Hoʻokahi wale nō kīʻaha (244 gram) o ka waiū bipi holoʻokoʻa i loaʻa (2):

• Kalepona: 146
• Kumuʻiʻo: 8 gram
• Momona: 8 gram
• Kalipuna: 28% o ka RDA
• Wikamina D: 24% o ka RDA
• Riboflavin (B2): 26% o ka RDA
• ʻO Vitamin B12: 18% o ka RDA
• Pālima: 10% o ka RDA
• Phosphorous: 22% o ka RDA
• Selenium: 13% o ka RDA

ʻO ka waiū kahi kumu maikaʻi loa o nā wikamina a me nā minelala, me "nā mea momona o ka hopohopo," i hoʻopau ʻia e nā heluna lehulehu ().

Hāʻawi ia i ka potassium, B12, calcium a me ka wikamina D, i nele i ka nui o nā papaʻai ().

ʻO ka waiū kekahi kumu waiwai maikaʻi o ka wikamina A, magnesium, zinc a me thiamine (B1).

Hoʻohui ʻia, he kumu maikaʻi ʻoi loa ia o ka protein a loaʻa i loko o he mau haneli mau momona momona like ʻole, e like me ka conjugated linoleic acid (CLA) a me ka omega-3s ().

Hoʻopili ʻia ka acid linoleic conjugated a me ka omega-3 fatty acid i nā pono olakino he nui, e like me ka hoʻemi ʻia ʻana o ka maʻi diabetes a me nā maʻi puʻuwai (,,).

ʻOkoʻa ka meaʻai o ka waiū, kaukaʻi ʻia i nā mea like me ka momona o ka momona a me ka papaʻai a me ka mālama ʻana o ka bipi i lawe ʻia mai ().

ʻO kahi laʻana, ʻo ka waiū mai nā bipi e ʻai i ka mauʻu ka hapanui he nui ke kiʻekiʻe o nā waikawa linoleic conjugated a me nā omega-3 fatty acid ().

Eia kekahi, ʻo ka waiū o ka bipi i hānai ʻia a me ka mauʻu i loko o nā helu he nui o nā antioxidant pono, e like me ka wikamina E a me beta-carotene, ka mea e kōkua ai i ka hōʻemi ʻana i ka mumū a me ka hakakā ʻana me ka stress oxidative ().

Hōʻuluʻulu Manaʻo Loaʻa i ka waiū ka nui o nā meaola, e like me nā wikamina, nā minelala, protein, nā momona momona a me nā antioxidants. E hoʻomanaʻo i hiki ke loli ke ʻano o ka meaʻai i ka hilinaʻi ʻana i nā kumu.

2. He Kumuwaiwai maikaʻi ia o ke Protein e like ai

ʻO Milk kahi waiwai waiwai o ka protein, me hoʻokahi kīʻaha i piha me 8 gram.

Pono ka protein i nā hana nui i loko o kou kino, e like me ka ulu ʻana a me ka hoʻomohala ʻana, hoʻoponopono a me nā lula ʻōnaehana pale ().

Manaʻo ʻia ʻo ka waiū he "protein piha," ʻo ia hoʻi he ʻeiwa mau amino amino pono a pau e pono ai i kou kino e hana i kahi pae maikaʻi ().

Aia he ʻano nui ʻelua o nā protein i loaʻa i ka waiū - casein a me ka protein whey. Ua manaʻo ʻia nā mea ʻelua i nā protein.

ʻO Casein ka hapa nui o nā protein i loaʻa i ka waiū o ka bipi, nona ka 70-80% o ka huina protein i loko. ʻIke ʻo Whey ma kahi o 20% ().

Loaʻa i loko o ka protein Whey nā lālā amino acids leucine, isoleucine a me valine, pili ia i nā pono olakino.

He kōkua nui paha nā lālā amino chain i kōkua ʻia i ke kūkulu ʻana i nā mākala, e pale ana i ka nalo ʻana o nā mākala a me ka hāʻawi ʻana i ka wahie i ka wā hoʻoikaika (,).

Hoʻopili ʻia ka inu waiū me kahi haʻahaʻa haʻahaʻa o ka nalo ʻana o nā mākala e pili ana i nā makahiki i kekahi mau noiʻi.

ʻO ka ʻoiaʻiʻo, ʻo ka ʻai nui o ka waiū a me nā huahana waiū ua hoʻopili ʻia i ka nui o nā mākala kino āpau a me ka maikaʻi o ke kino i nā mākua ().

Ua hōʻike ʻia ka waiū e hoʻonui i ka hoʻoponopono ʻana i nā mākala i nā mea pāʻani.

I ka ʻoiaʻiʻo, ua hōʻike ʻia kekahi mau noiʻi ʻana i ka inu ʻana i ka waiū ma hope o ka hoʻomaʻamaʻa hiki ke hōʻemi i ka hōʻino ʻana o nā mākala, paipai i ka hoʻoponopono ʻana i nā mākala, hoʻonui i ka ikaika a hoʻoliʻiliʻi hoʻi i ka ʻehaʻeha o nāʻiʻo (,,).

Hoʻohui, he koho kūlohelohe ia i nā mea inu protein protein i hana ʻia e ka mākeke e pili ana i ka hoʻihoʻi hou ʻana ma hope o ka hana.

Hōʻuluʻulu Manaʻo ʻO ka waiū kahi waiwai waiwai o ka protein protein i loaʻa i loko o ʻeiwa mau amino acid pono. Hiki ke kōkua i ka hōʻemi ʻana i nā nalo o ka mākala e pili ana i ka makahiki a paipai i ka hoʻoponopono ʻana i nā mākala ma hope o ka hoʻoikaika kino.

3. Pōmaikaʻi ka waiū i ka olakino iwi

Ua pili lōʻihi ka inu waiū me nā iwi olakino.

Loaʻa kēia i ka hoʻohui ikaika o nā meaola, e like me ka calcium, phosphorus, potassium, protein a me (i ka meaʻai mauʻu, ka waiū momona piha) huaʻai K2.

Pono kēia mau meaola āpau no ka mālama ʻana i nā iwi ikaika a olakino hoʻi.

Ma kahi o 99% o kou kino ka calcium e mālama ʻia i loko o kou mau iwi a me nā niho ().

ʻO ka waiū kahi kumu maikaʻi loa o nā meaola a kou kino e hilinaʻi ai e omo pono i ka calcium, e like me ka wikamina D, ka wikamina K, ka phosphore a me ka magnesium.

ʻO ka hoʻohui ʻana i ka waiū a me nā huahana waiū i kāu papaʻai hiki ke pale i nā maʻi iwi e like me ka osteoporosis.

Ua hoʻopili nā noiʻi i ka waiū a me ka waiū i kahi makaʻu haʻahaʻa o ka osteoporosis a me nā haʻihaʻi, keu hoʻi i nā mākua (,,).

ʻO ka mea hou aku, ʻo ka waiū kahi kumu maikaʻi o ka protein, kahi mea pono nui no ke olakino iwi.

I ka ʻoiaʻiʻo, hana ka protein i kahi o 50% o ka nui o ka iwi a ma kahi o ka hapakolu o ka nui iwi ().

Hōʻike nā hōʻike i ka ʻai ʻana i nā protein e pale aku i ka nalo ʻana o ka iwi, ʻoi aku i nā wahine i hoʻopau ʻole i ka nui o ka calcium ().

Hōʻuluʻulu Manaʻo Loaʻa i ka waiū ka nui o nā meaola e hoʻopōmaikaʻi i ke olakino iwi, e like me ka puna, ka wikamina D, ka phosphore a me ka magnesium. Hōʻike nā noiʻi i ka ʻai ʻana i ka waiū a me nā huahana waiū e pale ai i ka osteoporosis a hoʻemi i ka hopena o ka haki.

4. Kōkua i ka pale ʻana i ke kaupaona

Ua pili kekahi mau noiʻi i ka lawe ʻana i ka waiū i kahi makaʻu haʻahaʻa o ka momona.

ʻO ka mea hoihoi, ua pili wale kēia pōmaikaʻi me ka waiū holoʻokoʻa.

Ua ʻike ʻia kahi noiʻi i loko o nā keiki Latino he ʻekolu makahiki o ka nui o ka ʻai ʻana o ka waiū momona me ka haʻahaʻa o ka momona o ke keiki ().

Ua hōʻike ʻia kahi noiʻi ʻē aʻe ma luna o 18,000 mau makahiki waena a ʻelemakule hoʻi e pili ana ka ʻai ʻana i nā huahana waiū momona momona me ka hoʻēmi kino a me ka haʻahaʻa o ka momona ().

Loaʻa i ka waiū i nā ʻāpana like ʻole e hāʻawi i ka hōʻemi kaumaha a pale i ka loaʻa ʻana o ke kaupaona.

ʻO kahi laʻana, kōkua kāna ʻike protein-kiʻekiʻe iā ʻoe e piha no kahi wā lōʻihi, e pale ai paha i ka ʻai ʻana (, 31).

Eia kekahi, ua aʻo ʻia ka acid linoleic conjugated i ka waiū no kona hiki ke hoʻonui i ka pohō o ke kaupaona e ka paipai ʻana i ka haʻihaʻi momona a me ka hōʻoki ʻana i ka hana momona ().

Hoʻohui ʻia, pili nā noiʻi he nui i nā papaʻai e waiwai ana i ka calcium me ka haʻahaʻa o ka momona.

Hōʻike nā hōʻike e loaʻa i ka poʻe me ke kiʻekiʻe o ka lawe ʻana i ka calcium i ka haʻahaʻa haʻahaʻa o ka momona a momona paha.

Ua hōʻike ʻia nā noiʻi i nā kiʻekiʻe kiʻekiʻe o ka papaʻai kalima paipai i ka hoʻohaunaele momona a kāohi i ka lawe ʻana o ka momona i ke kino (,).

Hōʻuluʻulu Manaʻo Hoʻohui i ka waiū, ʻoi aku ka waiū a pau, i kāu papaʻai hiki ke pale i ka loaʻa ʻana o ke kaumaha.

5. ʻO ka waiū kahi mea hoʻohui i nā mea nui

ʻO ka waiū ka mea inu momona e hāʻawi i nā pono olakino he nui.

Eia kekahi, he mea hana i hiki ke hoʻohui maʻalahi ʻia i kāu papaʻai.

Ma waho o ka inu ʻana i ka waiū, e hoʻāʻo i kēia mau manaʻo no ka hoʻokomo ʻana iā ia i kāu hana o kēlā me kēia lā.

• Smoothies: Hana ia i kahi kumu maikaʻi maikaʻi loa-protein no nā smoothies olakino. E hoʻāʻo e hoʻohui me nā greens a me nā hua liʻiliʻi no kahi meaʻai māmā.
• Oatmeal: Hāʻawi ia i kahi ʻono ʻono, ʻoi aku ka momona o ka wai ke hana ana i kāu oatmeal i kakahiaka a i ʻole cereal wela.
• Kope: Ke hoʻohui nei i kāu kīʻaha kakahiaka a i ʻole tī e hāʻawi i kāu mea inu i mea hoʻonui i nā mea momona maikaʻi.
• Kopa: E hoʻāʻo e hoʻohui iā ia i kāu punahele punahele punahele no ka mea ʻono a me ka meaʻai.

Inā ʻaʻole ʻoe he peahi o ka waiū, aia kekahi mau huahana waiū ʻē aʻe i loaʻa nā ʻikepili momona like.

ʻO kahi laʻana, ʻo ka yogurt unsweetened i hana ʻia mai ka waiū i loaʻa ka nui o ka protein, ka calcium a me ka phosphore.

ʻO Yogurt kahi ala olakino a maʻalahi hoʻi i nā dips a me nā pāpale i hoʻoponopono ʻia.

Hōʻuluʻulu Manaʻo ʻO ka waiū ka mea hana maʻalahi hiki ke hoʻohui ʻia i kāu papaʻai ma nā ʻano like ʻole. E hoʻāʻo e hoʻohui iā ia i nā mea leʻaleʻa, kope a i ʻole i kāu oatmeal kakahiaka.

ʻAʻole no ka poʻe āpau ka waiū

ʻOiai paha he koho maikaʻi ka waiū no kekahi, ʻaʻole hiki i nā poʻe ʻē aʻe ke ʻeli iā ia a koho paha ʻaʻole e hoʻopau.

ʻAʻole hiki i ka poʻe he nui ke hoʻomanawanui i ka waiū no ka hiki ʻole iā lākou ke ʻānai i ka lactose, kahi kō i loaʻa i ka waiū a me nā huahana waiū.

ʻO ka mea e mahalo ai, hoʻopili ka lactose intolerance ma kahi o 65% o ko ka honua heluna (35).

Koho ka poʻe ʻē aʻe i ka ʻai ʻana i ka waiū a i ʻole nā ​​huahana waiū ma muli o nā kapu dietary, nā manaʻo olakino a i ʻole nā ​​kumu kūpono.

Ua alakaʻi kēia i ka laulā o nā ʻano waiū nond milk, e like me:

• Waiū ʻalemona: Hana ʻia mai nā ʻalemona, ʻoi aku ka haʻahaʻa o kēia mea kanu ma nā kalorika a me ka momona ma mua o ka waiū o ka bipi.
• ʻO ka niu niu: ʻO kēia mea inu wai i hana ʻia mai kaʻiʻo niu a me ka wai kahi ʻano momona a me ka ʻono ʻoluʻolu.
• ʻO ka waiū Cashew: Hui nā cashews a me ka wai e hana i kēia mea subtly momona a momona waiwai.
• Waiū soya: Loaʻa i kahi like o ka protein e like me ka waiū o ka bipi a loaʻa kahi ʻono ʻoluʻolu.
• Waiū Hemp: Hana ʻia kēia koho ʻē aʻe mai nā ʻano hemp a hāʻawi i kahi nui maikaʻi o ke kiʻekiʻe, nā protein i hoʻokumu ʻia me nā mea kanu.
• ʻO ka waiū Oat: Māmā loa kēia mea pani i ka ʻono me kahi kūpaʻa mānoanoa, e lilo ana i mea hoʻohui maikaʻi loa i ka kofe.
• Ka waiū raiki: ʻO kahi koho maikaʻi loa no ka poʻe me ka sensitivities a i ʻole nā ​​maʻi āpau, ʻoiai ka mea liʻiliʻi liʻiliʻi o nā waiū nond milk āpau.

Ke koho nei i kahi pani waiū nond milk, e hoʻomanaʻo i ka hapa nui o kēia huahana huahana i hoʻohui ʻia e like me nā meaʻono, nā mea ʻono hana, nā mea mālama a me nā mea momona.

Ke koho ʻana i kahi huahana me nā mea i kaupalena ʻia kahi koho maikaʻi ke hoʻohālikelike i nā mana. Heluhelu i nā lepili e hoʻoholo ai i kahi kūpono loa i kāu mau pono.

Inā hiki, hoʻopili i nā ʻano momona ʻole e kaupalena i ka nui o nā kō i hoʻohui ʻia i kāu papaʻai.

Hōʻuluʻulu Manaʻo Nui a hewahewa nā koho waiū nond milk i loaʻa no ka poʻe hiki ʻole a koho paha ʻaʻole e inu i ka waiū.

Ka Laina Lalo

ʻO ka waiū ka mea inu waiwai momona e hiki ke hoʻopōmaikaʻi i kou olakino ma nā ʻano like ʻole.

Hoʻopili ʻia me nā meaola nui e like me ka calcium, phosphorus, B vitamins, potassium a me ka huaora D. Plus, kahi kumu maikaʻi loa o ka protein.

ʻO ka inu ʻana i ka waiū a me nā huahana waiū e pale ai i ka osteoporosis a me nā haʻi iwi a kōkua pū iā ʻoe e mālama i ke kaupaona olakino.

ʻAʻole hiki i nā poʻe he nui ke ʻeli i ka waiū a i ʻole koho e hōʻalo iā ia no nā kumu pilikino.

No ka poʻe hiki ke hoʻomanawanui iā ia, ʻo ka ʻai ʻana i ka waiū waiū kiʻekiʻe a me nā mea hana waiū i hōʻoia ʻia e hāʻawi i kahi nui o nā pono olakino.