ʻOi aku ka maikaʻi o ka waiū piha ma mua o ka waiū momona a me ka waiū?

Anter

• Nā ʻano waiu ʻokoʻa: holoʻokoʻa, momona-momona a me ka ʻili
• No ke aha e manaʻo maikaʻi ʻole ʻia ai ka waiū holoʻokoʻa i kekahi manawa?
• Pono ʻoe e makaʻu i ka momona momona?
• ʻO ka inu ʻana i ka waiū piha e kōkua maoli iā ʻoe e hoʻokele i kou kaumaha
• ʻO ka waiū holoʻokoʻa e hoʻoliʻiliʻi i kāu maʻi o ka maʻi maʻi
• ʻO ka pono nui o ka waiū Skim ʻO ia ka helu o ka calorie haʻahaʻa
• Lawe i ka Home Message

ʻO ka waiū kekahi o nā mea inu momona loa o ka honua.

ʻO ia ke kumu he mea nui i nā ʻaina awakea kula a he mea inu nui ia no nā poʻe o nā makahiki āpau.

No nā makahiki he nui, ua paipai nā kulekele olakino i nā huahana waiū momona momona wale no nā mea āpau i nā makahiki he ʻelua ().

Eia nō naʻe, i nā makahiki i hala iho nei, ua kāhea nā ʻepekema i kēlā ʻōlelo aʻoaʻo i nīnau.

Hōʻike nā noiʻi hou ʻaʻole hiki i ka skim ke koho ʻoi loa ke olakino ke hiki mai i ka waiū.

Nā ʻano waiu ʻokoʻa: holoʻokoʻa, momona-momona a me ka ʻili

Nui a hewahewa nā ʻano waiū i loaʻa i ke ala waiū o ka hapa nui o nā hale kūʻai.

ʻOkoʻa ka ʻokoʻa i kā lākou ʻike momona. ʻO ka waiū holoʻokoʻa i kekahi manawa i kapa ʻia ʻo "waiū maʻamau" no ka mea ʻaʻole i hoʻololi ʻia ka nui o nā momona i loko. Hana ʻia ʻo Skim a me 1% waiū e ka lawe ʻana i ka momona mai ka waiū holoʻokoʻa.

Ana ʻia ka ʻike momona ma ke ʻano he pākēneka o ka huina wai, ma ke kaupaona.

Eia nā momona o nā ʻano waiū kaulana:

• Ka waiū holoʻokoʻa: 3.25% momona momona
• Ka waiū momona momona: 1% momona waiū
• Skim: ʻOi aku ka momona o ka waiū ma 0.5%

Hōʻuluʻulu kēia papa i nā meaʻai i loko o hoʻokahi kīʻaha (237 ml) o nā ʻano waiū he nui:

Ma muli o ka momona o nā calorie ma ke kaupaona ma mua o nā mea momona ʻē aʻe, ʻo ka waiū me kahi momona momona ʻoi aku ka nui o nā calories (2, 3, 4).

ʻO ka Vitamin D kekahi mea momona e hiki ke ʻokoʻa i ka momona o ka momona. ʻO kahi huaora momona hiki ke hoʻoheheʻe ʻia, no laila i ka waiū aia wale nō i ka momona. Eia nō naʻe, hoʻohui ka hapanui o nā mea hana waiū i ka wikamina D i ka waiū, no laila loaʻa i kēlā me kēia ʻano huaola D like.

E like me kāu e ʻike ai, ʻo kekahi o nā ʻokoʻa waiwai nui loa i waena o nā ʻano waiū ʻo kā lākou ʻike omega-3.

Ua hoʻopili ʻia nā Omega-3 fatty acid i nā pono olakino he nui, me ke olakino o ka puʻuwai a me ka lolo a me ka haʻahaʻa o ka maʻi ʻaʻai. ʻO ka momona o ke kīʻaha o ka waiū i loko ona, ʻo ke kiʻekiʻe kona omega-3 maʻi (,).

Hoʻohui ʻia, ua hōʻike ʻia nā noiʻi i loko o ka waiū piha ka meaola i ʻoi aku ka nui o nā omega-3 ma mua o ka waiū holoʻokoʻa holoʻokoʻa.

ʻO ka ʻokoʻa nui ma waena o nā ʻano o ka waiū i loaʻa ko lākou ʻike momona. Loaʻa ka momona a me nā calorie i ka waiū holoʻokoʻa ma mua o ka waiū skim.

No ke aha e manaʻo maikaʻi ʻole ʻia ai ka waiū holoʻokoʻa i kekahi manawa?

No nā makahiki, ua aʻo ʻia nā ʻōkuhi meaʻai i nā poʻe e hōʻalo i ka waiū holoʻokoʻa, ma muli o ka momona momona.

ʻO nā ʻōlelo aʻoaʻo a ka Mainstream aʻoaʻo aʻoaʻo e kaupalena ana i ka momona o ka momona ma muli o ka pili i ka maʻi puʻuwai.

Ua hōʻike ʻia kekahi mau noiʻi e hāpai ana ka momona momona i nā kiʻekiʻe kolesterol, a ʻike ka poʻe noiʻi pili ka pae kolesterol kiʻekiʻe me ka piʻi nui o ka maʻi puʻuwai (8).

Ma muli o kēia ʻike, ua manaʻo ka poʻe loea i ka momona momona e hoʻonui i ka makaʻu o ka maʻi puʻuwai. Eia nō naʻe, ʻaʻohe hōʻike hoʻokolohua e hōʻike ai he ʻoiaʻiʻo kēia (8).

I nā makahiki 1970, ua lawe ʻia nā kulekele lehulehu e pili ana i kēia pilina i manaʻo ʻia ma waena o ka momona momona a me nā maʻi puʻuwai. A ʻo kahi hopena, ua kauoha ʻia nā kulekele kūhelu i ka poʻe e hōʻemi i kā lākou momona momona.

ʻO ke kīʻaha (237 ml) o ka waiū holoʻokoʻa he 4.6 mau huna o ka momona momona, aia ma kahi o 20% o ka nui o kēlā me kēia lā i ʻōlelo ʻia e nā Kaʻai Dieteta 2015 no nā ʻAmelika ().

No kēia kumu, paipai nā alakaʻi i ka ʻai ʻana i ka waiū momona a momona paha (2) wale nō.

I nā makahiki i hala iho nei, ua kāhea ʻia kēia ʻōlelo aʻoaʻo. Nui nā ʻikepili hoʻokolohua i kēia manawa e hōʻike i ka ʻai ʻana i ka momona momona ʻaʻole ia e kumu i nā maʻi puʻuwai (8).

I ka wā ma mua, ua manaʻo ʻia ʻaʻole maikaʻi ke olakino holoʻokoʻa ma muli o ka momona momona o ka momona, akā ʻaʻole kākoʻo kēia noiʻi i kēia ʻōlelo paipai.

Pono ʻoe e makaʻu i ka momona momona?

Aia kahi ʻike ʻepekema liʻiliʻi loa e hōʻike iā ʻoe e hōʻalo i ka momona momona i kāu papaʻai (, 10).

I ka ʻoiaʻiʻo, ua loiloi kahi loiloi o 21 mau noiʻi ʻaʻole he hōʻike koʻikoʻi e hoʻonui ka momona momona i ka makaʻu o ka maʻi puʻuwai ().

ʻO ke kuhiakau kahiko ka momona momona e hoʻonui i nā kiʻekiʻe kolesterol a hoʻonui nā pae kolesterol kiʻekiʻe i ka makaʻu o ka maʻi puʻuwai.

Eia naʻe, ʻoi aku ka paʻakikī o ka pilina ma waena o ka momona momona a me ka cholesterol ma mua o kēlā.

ʻO ka momona momona e hoʻonui i kou mau kiʻekiʻe o ke koko o ka lipoprotein (LDL) kolesterol haʻahaʻa, kahi i ʻike ʻia ʻo "kolekole" kolesterol.

Akā ʻo ka mea pinepine ʻole e nānā ʻia ʻo ka momona momona hoʻi e hāpai i nā kiʻekiʻe o ka lipoprotein (HDL) kolona kiʻekiʻe, ʻo ka "maikaʻi" kolesterol. He hopena pale kā HDL e kūʻē i nā maʻi puʻuwai (8, 12).

Hoʻohui ʻia, ʻaʻole weliweli nā LDL āpau.

Aia nā ʻano like ʻole o ka LDL a ʻo ia ka liʻiliʻi loa, nā ʻāpana mānoanoa o LDL i loaʻa nā hopena maikaʻi loa ma ka puʻuwai a me nā aʻa (13,, 15, 16, 17).

ʻO ka mea e mahalo ai, hoʻololi maoli ka momona momona i ka LDL mai nā liʻiliʻi, nā ʻāpana kikoʻī i nā mea nui, ʻoi aku ka liʻiliʻi o ka pōʻino (,).

ʻAʻohe hōʻike paʻa e hoʻonui ka momona momona i ka makaʻu o ka maʻi puʻuwai. Hoʻonui ka momona momona i ka LDL, akā ʻaʻole ka ʻano LDL ʻoi loa ka hōʻino. Hāpai pū kekahi i nā pae HDL maikaʻi.

ʻO ka inu ʻana i ka waiū piha e kōkua maoli iā ʻoe e hoʻokele i kou kaumaha

Hōʻalo ka poʻe he nui i ka inu ʻana i ka waiū holoʻokoʻa no ka mea manaʻo lākou i ka momona keu a me nā calories e hoʻonui iā lākou i ke kaupaona.

ʻO ka mea hoihoi, he ʻoiaʻiʻo paha ka ʻaoʻao ʻē. Ua hōʻike ʻia nā noiʻi he nui i ka ʻai ʻana i nā huahana waiū momona momona, e like me ka waiū holoʻokoʻa, hiki ke kōkua maoli i ka pale ʻana i ka loaʻa ʻana o ke kaumaha.

I hoʻokahi loiloi, 11 mai loko mai o 16 mau noiʻi i loaʻa kahi hui ma waena o ka ʻai ʻana i ka waiū waiū momona kiʻekiʻe a me ka hoʻohaʻahaʻa haʻahaʻa o ka momona ().

Hoʻokahi o nā noi nui loa i hōʻike ʻia ʻo nā wahine i hoʻopau i ka nui o nā huahana waiū momona momona ka mea liʻiliʻi e lilo i kaona i ka manawa ().

Ua ʻike ʻia kahi noiʻi ʻē aʻe o 1,782 mau kāne i loaʻa i nā mea hana nui i nā waiū waiū momona kiʻekiʻe he 48% haʻahaʻa o ka loaʻa ʻana o ka momona o ka ʻōpū, hoʻohālikelike ʻia me nā kāne i loaʻa ka ʻai waena.

Ma ke ʻano like, ʻo nā kāne i loaʻa ka haʻahaʻa o ka waiū momona momona kiʻekiʻe loa, he 53% ka nui o ka pilikia o ka momona o ka ʻōpū ().

He mea nui kēia ma muli o ka momona o ka ʻōpū, kahi e ʻākoakoa ai ka momona a puni ka pūhaka, ʻo ia paha ke ʻano momona o ke kaupaona.

Ua ʻike nā noiʻi e loaʻa ana ka momona a puni kou waena i mea e hoʻonui ai i kou make ʻana mai nā maʻi puʻuwai a me nā maʻi ʻaʻai (23, 24).

ʻO ka pilina ma waena o ka waiū a me ka hoʻokele kaumaha he kumuhana o ka noiʻi no kekahi mau makahiki a ua kūlike ʻole nā ​​hopena.

Eia nō naʻe, ʻo ka hapa nui o kēia mau aʻo ʻana e hoʻopili pū i nā ʻano o nā huahana waiū a i ʻole ka nānā ʻana i ka waiū momona momona (,,).

I nā noiʻi e nānā wale i nā huahana waiū momona nui, e like me ka waiū holoʻokoʻa, aia kahi pilina paʻa ma waena o ka waiū momona momona a me ke kaumaha o ke kino haʻahaʻa.

Ua ʻike ʻia kahi noiʻi o ka ʻaneʻane 20,000 mau wahine i kēlā mau mea i hoʻopau i ka nui o ka lawelawe ʻana o ka waiū holoʻokoʻa i kēlā me kēia lā he 15% ka liʻiliʻi o ka loaʻa ʻana o ke kaupaona ma kahi o ʻeiwa mau makahiki ma mua o nā wahine i inu ʻole i ka waiū a i ʻole ka waiū momona momona ().

ʻO ka poʻe e inu i ka waiū holoʻokoʻa ma ke kaupaona o ke kaupaona. ʻAʻohe mea hōʻike i ka inu ʻana i ka waiū holoʻokoʻa ma kahi o ka skim e hoʻonui ai i kou kaumaha.

ʻO ka waiū holoʻokoʻa e hoʻoliʻiliʻi i kāu maʻi o ka maʻi maʻi

ʻAʻole wale kahi hōʻike ʻepekema e hōʻike nei i ka momona momona i ka waiū holoʻokoʻa e kumu ai ka maʻi puʻuwai, akā ua hōʻike ʻia kekahi mau noiʻi e pili ana ka inu ʻana i ka waiū holoʻokoʻa me nā pono olakino.

Ua hōʻike ʻia nā noiʻi he nui e pili ana ka inu ʻana i ka waiū holoʻokoʻa me ka hoʻohaʻahaʻa haʻahaʻa o ka metabolic syndrome.

ʻO Metabolic syndrome ka inoa i hāʻawi ʻia i kahi hui o nā kumu pilikia, e like me ke kūpaʻa ʻana o ka insulin, ka momona o ka ʻōpū, nā haʻahaʻa HDL haʻahaʻa a me nā pae triglyceride kiʻekiʻe.

Ke hui pū ʻia kēia mau mea pilikia, kiʻekiʻe kou makaʻu i ka maʻi kō a me nā maʻi puʻuwai ().

Ua ʻike ʻia kahi noiʻi o nā kānaka he 1,800 a ʻoi aku ka nui o ka loaʻa o nā huahana waiū momona momona kiʻekiʻe he 59% ka haʻahaʻa o ka maʻi metabolic ma mua o nā mākua me ka hapa haʻahaʻa o ka ʻai.

Ua ʻike ʻia kahi noi 2016 ma kahi o 10,000 mau mākua i ka pili o nā huahana waiū momona momona me ka hoʻoliʻiliʻi o nā māka o ka metabolic syndrome. ʻAʻole i loaʻa kahi noiʻi i nā hopena maikaʻi e pili ana i ka waiū momona momona ().

ʻO nā waikawa momona i ka waiū holoʻokoʻa ke kuleana no kona pono ke olakino.

I loko o hoʻokahi noi nui, ʻo ka poʻe me ka nui o nā wai momona momona i loaʻa i ko lākou mau kahe koko i loaʻa ka 44% haʻahaʻa o ka maʻi kō ma mua o ka poʻe me ka hapa haʻahaʻa ().

ʻO ka inu ʻana i ka waiū holoʻokoʻa i loaʻa nā pono kūpono ʻē aʻe e like me ka hoʻonui ʻana o ka momona a me ka haʻahaʻa o ka maʻi ʻaʻai kolona. Eia naʻe, ʻaʻole ikaika nā hōʻike (, 34).

Loaʻa paha i ka inu ʻana i ka waiū holoʻokoʻa i kekahi mau pono olakino, e like me ka hoʻohaʻahaʻa ʻana i ka makaʻu o ka maʻi metabolic.

ʻO ka pono nui o ka waiū Skim ʻO ia ka helu o ka calorie haʻahaʻa

Aia kekahi mau hanana ma kahi o ka waiū skim ke koho maikaʻi loa loa no kāu papaʻai.

Inā ʻoe e ukali nei i kahi papa ʻaina haʻahaʻa haʻahaʻa loa, ʻo kahi laʻana, ʻoi aku ka nui o nā calorie 63 e loaʻa iā ʻoe mai ka inu ʻana i kahi kīʻaha (237 ml) o ka waiū holoʻokoʻa ma kahi o ka skim e ʻoi aku paha ma mua o kāu hiki ke uku.

Hāʻawi pū aku ka waiu skim i ka pōmaikaʻi o ke kumu haʻahaʻa haʻahaʻa haʻahaʻa o ka protein. Loaʻa i loko o ka waiū a me ka waiū skim a puni ka 8 mau lakoma o nā protein i kēlā me kēia kīʻaha.

Eia nō naʻe, i ka waiū holoʻokoʻa, 22% wale nō o nā calorie i loaʻa i ka protein, ʻoiai he 39% o nā calorie i ka waiū skim.

ʻO ka waiū skim ka "nutrient-dense," ʻo ia hoʻi ka hāʻawi ʻana i kahi nui o nā wikamina a me nā minelala me nā kālani liʻiliʻi loa.

ʻO ka ʻoiaʻiʻo, ʻo ka waiū skim kekahi o nā kumu waiwai waiwai nui loa o ka puna, e hāʻawi ana ma kahi o 300 mg i kēlā me kēia kīʻaha. ʻOi aku kēia kiʻekiʻe ma mua o ka nui o ka calcium o ka waiū holoʻokoʻa, ʻo 276 mg i kēlā me kēia kīʻaha.

Inā pono ʻoe e hoʻonui i kāu lawe ʻana i ka calcium akā ʻaʻole hiki ke uku i ka nui o nā calorie hou aʻe i kāu papaʻai, ʻo ka waiū skim ke ala e hele ai.

Hāʻawi ka waiū skim i nā protein a me nā kalipona āpau a ka waiū holoʻokoʻa e hana ai, akā me ka hapa nui o nā calorie.

Lawe i ka Home Message

ʻO ka ʻōlelo paipai e hōʻalo i ka waiū holoʻokoʻa paha i makemake ʻia i ka wā i hala, akā ʻaʻole ia i kākoʻo ʻia e ka ʻepekema.

Aia paha kekahi mau kūlana kahi o ka waiū skim ke koho maikaʻi loa, akā no ka hapanui o ka poʻe, hāʻawi ka waiū holoʻokoʻa i nā pono kūpono maikaʻi loa ma mua o ka skim a me ka waiū momona momona.

ʻO ka inu ʻana i ka waiū holoʻokoʻa i kēlā me kēia manawa ke kōkua iā ʻoe e hoʻokele i kou kaupaona i ka manawa a hoʻohaʻahaʻa i kou makaʻi o ka metabolic syndrome.