Waiu - No nā kamaliʻi wale nō a waiwai paha no nā poʻe ʻelemakule?

ʻOiai he kanaka ʻelemakule, pōmaikaʻi ʻoe i nā mea ʻai o ka waiū a ʻoi aku ka yogurt.

ʻO nā mea nui i ka pōkole:

• He meaʻai waiwai ka waiū ʻaʻole na nā keiki wale nō. ʻOiai i ka wā ʻelemakule, ʻo ka waiū a ʻoi aku ka yoghurt kahi kumu maikaʻi o ka protein kiʻekiʻe, ka nui o ka calcium a me nā huaora B.
• Inā ʻeha kou ʻōpū ma hope o ka inu waiu, ʻaʻole ia he manaʻo e haʻalele ʻoe i nā huahana waiū a pau.
• Akā hiki ke loaʻa ka lako o nā meaʻai me ka ʻole o ka waiū a me nā huahana waiū.

He aha ka waiwai nui o ka waiū, ʻoiai i ka wā ʻelemakule?

ʻO ka waiū a me nā hua waiū he kumu nui o nā meaʻai i ka wā ʻelemakule, ʻoiai ke hala ka makahiki ulu a ke emi nei ka iwi. ʻOi loa i ka wā e emi ai ka hoʻohana ʻana i nā mea meaʻai i ka wā ʻelemakule, pono e koho i nā meaʻai ma ke ʻano i manaʻo ʻia. Pono kēia mau mea e hāʻawi i nā meaʻai e like me ka hiki ke maʻalahi. Hiki ke helu ʻia ka waiū a me ka waiū ma ʻaneʻi ma nā ʻano he nui.

• Ua manaʻo ʻia lākou he mau mea hoʻolako maikaʻi o ka protein kiʻekiʻe a maʻalahi hoʻi e ʻeli. 'O ia ho'i, hiki i ke kino ke ho'ololi maika'i i ka waiū ke'oke'o i loko o ke kino pono'ī. Ma kēia pōʻaiapili, ʻōlelo kekahi i kahi waiwai olaola kiʻekiʻe. ʻAʻole pono ka hoʻonui ʻana i ka protein.
• Eia kekahi, hāʻawi ka waiū i ka calcium i hiki ke loaʻa ma nā ʻano nui. ʻO 100 ml o ka waiū, yoghurt a i ʻole kefir ua hāʻawi mua i 120 milligrams o ka calcium a no laila ʻoi aku ma mua o 10 ka nui o ka ʻai i kēlā me kēia lā. He mea nui ka ʻai ʻana i ka calcium i ka wā ʻelemakule e hoʻolohi i ka nalowale o ka iwi. He kuleana koʻikoʻi nō hoʻi ka calcium i ke koko koko, ka ʻiʻo a me ka hana aʻalolo.
• Hāʻawi ka waiū a me nā hua waiū i ka nui o nā huaora B, ʻoi aku ka nui o nā huaora B2 a me B12. Pono nā huaora B, no ka laʻana, no ka haʻihaʻi a me ka hoʻololi ʻana i nā kaʻina hana i loko o ke kino, ka hoʻolako ʻana i ka ikehu a me ka hoʻokumu ʻana i ke koko.

Paipai ka DGE i ka ʻai ʻana o nā mākua 250 ml o ka waiū, yoghurt, kefir a i ʻole buttermilk a me 50 - 60 g o ka paʻakai (e like me 1 - 2 mau ʻāpana) nā lā āpau. Pono ka poʻe ʻelemakule e makemake i nā ʻano momona haʻahaʻa.

Makemake ʻoe e ʻike i ka mea nui i ke kūʻai ʻana i ka waiū a me ka yogurt? Hiki iā ʻoe ke ʻike hou aku ma lalo o " Nā mea a pau e pili ana i ka waiū a me nā huahana waiū ".

He aha ka hana inā ʻaʻole hiki iaʻu ke ʻae i ka waiū?

ʻOi aku ka maʻamau ʻaʻole ʻae maikaʻi ʻia ka waiū me ka wā ʻelemakule. Hoʻoemi ke kino i ka lactase, kahi enzyme e wāwahi ai i ke kō o ka waiū. ʻO ka hopena, ʻoi aku ka nui o ka lactose i nā ʻāpana haʻahaʻa o ka ʻōpū a hoʻoulu i nā hōʻailona e like me ka ʻōpū o ka ʻōpū, flatulence a i ʻole ka maʻi maʻi. I kekahi manawa, ʻo ia wale nō ka waiū “maʻemaʻe” (eia paha e kōkua kekahi mau ʻōpala hehee) a i ʻole kekahi hapa nui e alakaʻi i nā hōʻailona. ʻAʻole ʻōlelo ʻia inā pono ʻoe e kiʻi koke i nā meaʻai ʻole lactose.

Hiki iaʻu ke pani i ka waiū me nā meaʻai ʻē aʻe?

ʻO ka mea hōʻole loa a ʻaʻole ʻae i ka waiū a me nā huahana waiu e pono e hoʻolohe i ka wai mineral waiwai calcium, no ka laʻana. Hoʻopili maikaʻi ke kino i ka calcium i loko. ʻO ka wai mineral me 500 milligrams o ka calcium no ka lita ua uhi mua i ka hapalua o ka pono calcium i kēlā me kēia lā. ʻO nā huaʻai hoʻokahi e like me ka leeks, broccoli, spinach a me kale kekahi kumu maikaʻi o ka calcium.

Loaʻa ka Vitamin B2 i nā meaʻai holoholona a me nā mea kanu. Eia naʻe, ʻo nā mea kanu i ʻōlelo ʻia he mea hoʻolako maikaʻi nō hoʻi i ka huaora B2, ʻoi aku ka maikaʻi inā mākaukau lākou me ka wai kuke liʻiliʻi. I ka wā e pili ana i nā hua kīʻaha, pono e makemake ʻia nā hua palaoa piha. ʻElua mau ʻāpana palaoa ʻai piha a i ʻole 100 grams o nā ʻoʻa i ʻōwili ʻia e uhi ana ma mua o ka ʻumi pākēneka o ka manaʻo.

Eia kekahi, hiki ke uhi maikaʻi ʻia ka hāʻawi ʻana i ka protein kiʻekiʻe a me ka huaora B12 e ka iʻa a me ka ʻiʻo.