ka waiuʻO ia ka wai momona loa i loaʻa i ke kanaka mai ka wā i hānau ʻia ai. Hana ʻia nā ʻano meaʻai like ʻole mai ka waiū bipi, e like me ka cheese, cream, butter, a me ka yogurt.
i keia mau mea ai nā huahana paʻakai a he mea nui ia o ka ai kanaka. He paʻakikī loa ka ʻike meaʻai o ka waiū a loaʻa nā meaʻai āpau e pono ai ke kino kanaka.
ma ka ʻatikala "he aha ka hoʻohana ʻana i ka waiū", "ʻehia ka nui o nā calorie i ka waiū", "he mea maikaʻi a maikaʻi ʻole ka waiū", "he aha nā pōmaikaʻi o ka waiū", "he aha nā pōʻino o ka inu nui ʻana i ka waiū", "he aha kekahi hopena o ka waiū” e pane ʻia nā nīnau.
Waiwai Nutritional o ka Waiu
ʻO ka papa ma lalo, nā meaʻai i ka waiū Loaʻa ka ʻike kikoʻī e pili ana
Nutritional Facts: Milk 3.25% momona - 100 grams
Miktar
Kalepona
61
Su
% 88
kumuʻiʻo
3.2 G
carbohydrate
4.8 G
kōpaʻa
5.1 G
ʻO
0 G
ka aila
3.3 G
Hoʻopau ʻia
1.87 G
Monounsaturated
0.81 G
Polyunsaturated
0.2 G
Omega-3
0.08 G
Omega-6
0.12 G
momona trans
~
E hoʻomanaʻo i ka nui o nā huahana waiu i hoʻoikaika ʻia me nā huaora, me D a me A.
Waiwai Polokina Waiu
ka waiu He kumu waiwai ia o ka protein. 30.5 kalama ka waiu Aia ma kahi o 1 g o ka protein. ka waiuHoʻokaʻawale ʻia nā protein i ʻelua pūʻulu e like me ko lākou solubility i ka wai.
insoluble waiu polokinaʻAʻole hoʻi i kapa ʻia ʻo casein, ʻoiai ua ʻike ʻia nā protein soluble he protein whey. ʻO kēia waiu polokina He kūlana maikaʻi loa nā hui ʻelua, me kahi kiʻekiʻe o nā waikawa amino pono a me ka digestibility maikaʻi.
Casein
ʻO Casein ka hapa nui (80%) i ka waiū. ʻO Casein maoli ka ʻohana o nā protein ʻokoʻa, a ʻo ka mea nui loa i kapa ʻia ʻo alpha-casein.
ʻO kahi waiwai nui o ka casein ʻo ia kalipuna ve pākuʻi kona hiki ke hoʻonui i ka absorption o nā minela e like me Hiki i ka Casein ke hoʻokiʻekiʻe i ke koko haʻahaʻa.
ka huaʻala
Whey ʻo ka protein whey, ʻike ʻia hoʻi ka waiuHe ʻohana ʻē aʻe ia o nā protein i loaʻa i ka 20% o ka ʻike protein i hoʻokahi.
He waiwai nui ka Whey i nā ʻakika amino branched-chain (BCAA), e like me ka leucine, isoleucine, a me valine. He nui nā ʻano protein soluble me nā waiwai like ʻole.
Ua hui pū ʻia nā protein Whey me nā hopena olakino maikaʻi, e like me ka hōʻemi ʻana i ke koko a me ka hoʻomaikaʻi ʻana i ke ʻano i ka wā pilikia.
ʻO ka hoʻohana ʻana i ka protein whey maikaʻi loa no ka ulu ʻana a me ka mālama ʻana. Ma muli o kēia, he mea hoʻohui kaulana i waena o nā mea pāʻani a me nā bodybuilders.
momona waiu
loaʻa pololei mai ka bipi keiat ma kahi o 4% momona. ʻO ka momona waiu kekahi o nā momona maoli a pau, aia ma kahi o 400 mau momona momona like ʻole.
ka waiuMa kahi o 70% o nā ʻakika momona i hoʻokahi i hoʻopiha ʻia. Loaʻa nā momona polyunsaturated i nā mea liʻiliʻi. Aia kēia mau mea ma kahi o 2.3% o ka nui o ka momona. ʻO nā momona monounsaturated e pili ana i 28% o ka nui o ka momona.
Nā momona Trans Ruminant
Loaʻa maoli nā momona trans i nā huahana waiu. ʻAʻole like me nā momona trans i loaʻa i nā meaʻai i hana ʻia, ʻo nā momona trans i nā huahana dairy, i kapa ʻia hoʻi nā momona trans maoli, he hopena maikaʻi i ke olakino.
ka waiu, kaʻakika vaccine a me ka waika linoleic conjugated a i ʻole CLA loaʻa i kahi momona liʻiliʻi. Ua loaʻa iā CLA ka manaʻo nui no kāna mau pono olakino like ʻole. Eia nō naʻe, hiki ke loaʻa nā hopena pōʻino i ka metabolism i ka nui o ka CLA ma o nā mea hoʻohui.
carbohydrates i ka waiū nui ka waiuAia ia ma ke ʻano o ke kō maʻalahi i kapa ʻia ʻo lactose, kahi i hana ʻia ma kahi o 5% o ke kaumaha o ka palaoa.
I ka ʻōnaehana digestive, ua wāwahi ʻia ka lactose i ka glucose a me ka galactose. Hoʻopili ʻia kēia mau mea i ke kahe koko a hoʻololi ʻia ka galactose i ka glucose e ke ake. Loaʻa i kekahi poʻe ka enzyme e pono ai e wāwahi i ka lactose. i keia kulana lactose intoleranceı Ua kapa.
ʻO nā huaora a me nā minerala i ka waiū
ka waiuAia nā huaora a me nā minela e pono ai e hoʻomau i ka ulu a me ka ulu ʻana o ka bipi i nā mahina mua o kona ola.
Loaʻa iā ia kahi kokoke i nā meaʻai e pono ai ke kanaka, e lilo ia i mea ʻai nui loa. Loaʻa nā huaora a me nā minela i ka nui o ka waiū:
Huaola B12
Loaʻa kēia huaora koʻikoʻi i nā meaʻai holoholona a ʻo ia ka huaora B12. ka waiukiʻekiʻe loa ʻoe.
kalipuna
ka waiu ʻo ia ke kumu maikaʻi o ka calcium, akā pū kekahi ka waiuʻO ka calcium i loko o ia mea he maʻalahi.
riboflavin
ʻO ia kekahi o nā huaora B a ua kapa ʻia ʻo ia ka huaora B2. Nā huahana huahanaʻO ia ke kumu nui o riboflavin.
phosphorus
ʻO nā huahana dairy kahi kumu maikaʻi o ka phosphorus, kahi mea koʻikoʻi i nā kaʻina hana olaola.
He aha nā pono o ka inu waiu?
Kūkulu ʻia nā iwi ikaika
He mea koʻikoʻi ke kūkulu ʻana i ka iwi kino a me ka mālama ʻana i nā iwi olakino mai ke ola fetal a hiki i ka wā makua (a me ka menopause).
Mālama kēia i ka osteoporosis, ka nalowale o ka iwi a me ka palupalu pili. I ka ulu nui ʻana i nā makahiki ʻōpio, pono paha ke kino i ka nui o 400 mg o ka calcium i kēlā me kēia lā.
No ka pale ʻana i ka nalo iwi huaʻai Di ve makanekiumapono no hoi. He ʻoiaʻiʻo loa kēia no nā wahine e hele ana i ka menopause - hiki i ka fluctuations estrogen ke hoʻoulu i ka nalowale o ka iwi (hoʻemi i ka iwi iwi).
E inu waiu Hāʻawi ia i kēia mau meaʻai e pono ai nā iwi.
Hoʻomaikaʻi i ke olakino naʻau
200-300 ml i kēlā me kēia lā inu waiuua ʻike ʻia e hōʻemi i ka pilikia o ka maʻi puʻuwai e 7%. Ka inu waiu momona haʻahaʻaHiki iā ia ke hoʻokiʻekiʻe i nā pae cholesterol maikaʻi (HDL) a hoʻohaʻahaʻa i nā pae cholesterol maikaʻi ʻole (LDL).
pū kekahi ka waiuʻO ka nui o ka calcium i loko e hoʻonui i nā kīʻaha koko a hoʻoikaika i nā ʻiʻo o ka naʻau. I ka hopena - hiki i ka inu ʻana i ka waiu momona haʻahaʻa mai ka wā ʻōpio ke pale aku i ke atherosclerosis, ka maʻi ʻaʻaʻa coronary, angina a me nā maʻi puʻuwai weliweli ʻē aʻe.
ka waiu Hoʻopiha ʻia me ka nui o nā meaʻai pono a loaʻa i ka potassium, e kōkua i ka hoʻoponopono a mālama i ke koko.
Ho'ōla i nā maʻi ʻōpū a me ka ʻai ʻana
Waiu bipiMa kahi o 3% o ka protein he protein, a ʻo 80% o kēia ka casein. ʻO ka hana nui o ka casein ka lawe ʻana i nā minerala i nā wahi i kuhikuhi ʻia.
No ka laʻana, hoʻopaʻa ka casein i ka calcium a me ka phosphorus a lawe iā lākou i ka ʻāpana digestive. Hoʻoikaika kēia mau minerala i ka ʻai ʻana ma o ka hoʻoulu ʻana i ka hoʻokuʻu ʻana o nā wai hoʻoheheʻe i loko o ka ʻōpū.
Hoʻopili pū ʻo Casein me nā kaulahao liʻiliʻi o nā waikawa amino i kapa ʻia ʻo peptides. Ke pale nei kēia mau casein-peptide complexes i ka hoʻouka ʻana i nā pathogen ma ka ʻāpana GI ma ka hūnā ʻana i kahi mucin slimy e paʻa iā lākou.
No laila, hiki i ka calcium a me ka waiu protein ke mālama i ka ʻai ʻana, ka maʻi ʻai, ka ʻeha, ka puʻuwai pili GERD, nā maʻi bacteria, a me nā maʻi maʻi ʻōpū.
Hoʻemi i ka pilikia o ka maʻi diabetes
ka waiu a he nui nā kuhiakau e pili ana i ka maʻi diabetes type 2. ʻOiai aia kahi lumi no ka noiʻi nui, aia kekahi mau kuhiakau ka waiuHoʻomaʻamaʻa pono ia i ka hopena o ka lāʻau lapaʻau i ia mau maʻi maʻi.
Pāʻani ka calcium, magnesium a me nā peptides ma ʻaneʻi. Hoʻololi kēia mau mea i ka hoʻomanawanui glucose a me ka naʻau o ka insulin i ke kino.
pū kekahi ka waiuʻO nā protein whey e hoʻomaikaʻi i ka satiety a me ka mālama ʻana i ka makemake. Ma kēia ʻano, ʻaʻole ʻai ʻia ka ʻai nui a hoʻemi ʻia ka nui o ka momona. Me ia kaohi ʻana, hiki ke pale ʻia ka lipid peroxidation, ka mumū o ke kino a me ka maʻi diabetes.
Hoʻomaʻemaʻe i ka ʻili
Waiu pihaHe hale kūʻai ia o nā protein whey soluble. ʻO kekahi, e like me ka lactoferrin, he hana anti-inflammatory ikaika.
Nui i ka lactoferrin waiu fermentedhoʻohana kumuhana o acne vulgaris Hiki iā ia ke hoʻomaikaʻi i nā kūlana inflammatory e like me
Ka inu ʻana i ka waiū momona haʻahaʻa ʻeʻe, psoriasisHiki iā ia ke pale a mālama pono i nā maʻi ʻili pathogenic, nā ʻeha a me nā māwae.
ʻO kēia no ka mea ʻaʻole liʻiliʻi ka momona a me ka triglyceride i ka waiū skim. Ma kekahi haʻawina, noi waiu Ua hoʻemi ʻia ka nui o ka sebum i loko o ka ʻili e 31%.
He aha nā pōʻino o ka inu waiu?
lactose intolerance
ʻO ka lactose, ka mea i kapa ʻia ʻo ka waiu waiu, ʻo ia ka mea nui i loaʻa i ka waiū. I loko o ka ʻōnaehana digestive, ua wāwahi ʻia i loko o kāna mau subunits, glucose a me galactose. Akā naʻe, ʻaʻole hiki kēia i nā kānaka a pau.
Pono ka enzyme i kapa ʻia ʻo lactase no ka decomposition o ka lactose. Ua nalowale kekahi poʻe i ka hiki ke ʻeli i ka lactose ma hope o ka wā kamaliʻi.
Ua manaʻo ʻia aia ma kahi o 75% o ka heluna kanaka o ka honua he lactose intolerant. I ka poʻe me ka lactose intolerance, ʻaʻole i komo piha ka lactose a hele kekahi (a i ʻole ka hapa nui) o ia mea i loko o ke kolamu.
I loko o ke kolone, hoʻomaka ka hua bacteria i laila e ferment. ʻO kēia kaʻina hana fermentation, e like me ka methane a me ka carbon dioxide ʻakika momona kaulahao pōkole a ke kumu o ke kinoea.
ʻO ka lactose intolerance ke kumu o nā hōʻailona maikaʻi ʻole, ʻo ia hoʻi ke kinoea, ka puʻupuʻu, ka ʻōpū o ka ʻōpū, ka ʻōpū, ka nausea a me ka luaʻi.
ʻAleʻa waiu
maʻi waiu ʻOiai he maʻi kakaʻikahi ia i nā poʻe mākua, ʻoi aku ka maʻamau o nā keiki liʻiliʻi. ʻO ka hapa nui o ka manawa, loaʻa nā hōʻailona maʻi ma muli o nā protein whey i kapa ʻia ʻo alpha-lactoglobulin a me beta-lactoglobulin, akā hiki ke hana ʻia e nā caseins. ʻO nā hōʻailona nui o ka maʻi maʻi waiū pilikia o ka pehu, ka lua'i, ka ma'i pa'i a me ka ma'i 'ili.
Hoʻoulu ʻAneʻe
E ʻai i ka waiūua pili me ka hakihaki. He ma'i 'ili ma'amau ka 'a'e ma ka helehelena, ka umauma a me ke kua.
Ka nui o ka waiuUaʻikeʻia e hoʻonui i nā kiʻekiʻe o ka insulin-like growth factor-1 (IGF-1), he hormone i manaʻoʻia e pili ana i keʻano o ka'ekene.
Kaʻakika a me ka maʻi maʻi ʻōpū
inu waiu ʻOiai aia nā hōʻike noiʻi e ʻōlelo ana hiki ke hōʻemi i ka maʻi gastritis a me nā ʻeha, aia kekahi mau mea ʻaʻole kākoʻo iā ia.
ka waiuNo ke kōkua ʻana o ka casein i ka lawe ʻana i nā minerala a me nā peptides i loko o ka ʻōpū, hiki iā ia ke hoʻoulu i ka nui o ka hana ʻana i ka wai o ka ʻōpū. Hoʻololi kēia i ke kaulike pH o ka ʻōpū.
Ma kahi o ka hoʻomaikaʻi ʻana ka waiuHiki i kēia hopena manaʻo o ka waiʻona ke hoʻonui i ka ʻeha peptic. I ka hihia maikaʻi loa, ʻo ke kūkulu ʻana o ia ʻano pH ʻole i loko o ka ʻōpū ke alakaʻi i ka maʻi maʻi ʻōpū.
Hormonal Imbalance
Waiu bipi a me ka bufalo Loaʻa iā ia nā hormones kūlohelohe i huna ʻia e ka holoholona. Estrogen, ka waiuʻO kēia ʻano hormone i loaʻa nui i loko o ke kino.
Ua hana mua ko mākou kino i ka estrogen e hana i kekahi mau hana. ka waiu Hiki i ka nui o ka estrogen ke hoʻoulu i nā pilikia, ʻoi aku i nā kāne.
Kekahi noiʻi ka waiuHōʻike ia pehea e hiki ai i ka estrogen i lawe ʻia mai ka ʻili ke hoʻoulu i ka maʻi maʻi umauma, prostate a me ka testicular.
nā maʻi bacteria
Mai ka bipi, kao, hipa a bufalo inu waiu maka hiki ke hoʻoulu i nā maʻi pathogenic acute a mau loa. waiu unpasteurized, Salmonella, E. coli, Ka Campylobacter, Staphylococcus aureus, Yersinia, Brucella, Coxiella ve Listeria loaʻa i nā bacteria weliweli e like me.
ʻO ka mea maʻamau, waiu makaHiki i ka ma'i bacteria ke ho'oulu i ka lua'i, ka ma'i pa'i (ke koko i kekahi manawa), ka 'eha o ka opu, ke kuni, ke po'o a me ka 'eha kino.
I nā hihia koʻikoʻi, hiki iā ia ke hoʻoulu i nā maʻi koʻikoʻi a hiki i ke ola e like me ka hahau ʻana, hemolytic uremic syndrome, hōʻino ʻole ʻana, a me ka make.
ʻaneʻane kūʻai ʻia nā huahana a pau no ka ʻai kanaka ka waiu hana ʻia ma kekahi ʻano. Hana ʻia kēia i mea e hoʻonui ai i ka palekana o ka hoʻohana ʻana i ka waiū a me ke ola o nā huahana dairy.
Pasteurization
pasteurization, waiu makaʻO ia ke kaʻina hana o ka hoʻomehana ʻana i ka waiū e luku ai i nā huakini ʻino i loaʻa i kekahi manawa i ka waiū. Hoʻopau ka wela i nā hua bacteria ʻino, hū a me nā poʻi.
Eia naʻe, ka pasteurization waiu ʻaʻole hoʻomāmā. No laila, pono e hoʻomaʻalili koke ma hope o ka hoʻomehana ʻana i mea e pale ai i nā hua bacteria i koe mai ka hoʻonui ʻana.
ʻO ka pasteurization ke kumu o ka nalowale liʻiliʻi o nā huaora ma muli o kona naʻau i ka wela, akā ʻaʻohe hopena koʻikoʻi i ka waiwai meaʻai.
Homogenization
momona waiu he nui nā po'i po'i o nā nui like 'ole. Waiu makaʻO kēia mau puʻupuʻu momona e pili pū me ka waiulana ana maluna.
ʻO ka homogenization ke kaʻina o ka wāwahi ʻana i kēia mau ʻāpana momona i nā ʻāpana liʻiliʻi. ʻO kēia, ka waiuHana ʻia ia ma ka hoʻomehana ʻana i ka palaoa a me ka puhi ʻana iā ia ma o nā paipu kaomi haiki.
Ke kumu o ka homogenization ka waiuʻO ia e hoʻolōʻihi i ke ola o ka palaoa a hāʻawi i kahi ʻono momona a me ke kala keʻokeʻo. ʻO ka hapa nui huahana waiuHana ʻia ia mai ka waiū homogenized. ʻAʻohe hopena maikaʻi ʻole o ka homogenization i ka maikaʻi o ka meaʻai.
Waiu Maka me ka waiu Pasteurized
Waiu makahe huaʻōlelo no ka waiū ʻaʻole i pasteurized a homogenized paha. ʻO ka pasteurization ka hana o ka hoʻomehana ʻana i ka waiū e hoʻolōʻihi i kona ola paʻa a e hōʻemi i ka pilikia o ka maʻi e nā microorganism ʻino i loaʻa i ka waiū maka.
Hoʻemi iki ka hoʻomehana ʻana i kekahi mau huaora, akā ʻaʻole nui kēia poho no ke olakino. ka waiuʻO ka Homogenization, ʻo ia ke kaʻina o ka wāwahi ʻana i nā globules momona i nā ʻāpana liʻiliʻi, ʻaʻohe hopena olakino maikaʻi ʻole.
Waiu makaHoʻopili ʻia ka ʻai ʻana i ka palaoa me ka hōʻemi ʻana i ka pilikia o ka hānō, eczema, a me nā mea ʻaleʻa i ka wā kamaliʻi. Eia naʻe, liʻiliʻi nā haʻawina e pili ana i kēia kumuhana.
Waiu makaʻOiai ʻoi aku ka "kūlohelohe" ma mua o ka waiū i hana ʻia, ʻoi aku ka pilikia o ka ʻai ʻana. i nā bipi olakino ka waiu ʻAʻohe hua bacteria. ka waiu i ka wā o ka waiu, ka lawe ʻana a i ʻole ka mālama ʻana, lilo ia i mea haumia i ka bacteria mai ka bipi a i ʻole ke kaiapuni.
ʻAʻole pōʻino ka hapa nui o kēia mau bacteria a he nui nā mea e pono ai, akā i kekahi manawa ka waiulilo i haumia me ka bacteria i hiki ke hoʻoulu i ka maʻi.
inu waiu maka ʻOiai he liʻiliʻi loa ka pilikia, hoʻokahi ka waiu hiki i ka maʻi ke loaʻa nā hopena koʻikoʻi. Hoʻōla koke ka hapa nui o ka poʻe, akā ʻoi aku ka maʻi o ka poʻe me nā ʻōnaehana pale ʻole, e like me nā ʻelemakule a i ʻole nā keiki liʻiliʻi.
Ma ka hopena;
ka waiu ʻO ia kekahi o nā mea inu momona loa ma ka honua. ʻAʻole wale ka waiwai o ka protein kiʻekiʻe, he kumu maikaʻi loa ia o nā huaora a me nā minela, e like me ka calcium, ka huaʻa B12, a me ka riboflavin.
No laila, hiki iā ia ke hoʻemi i ka pilikia o ka osteoporosis a hoʻohaʻahaʻa i ke koko. Ma ka ʻaoʻao haʻahaʻa, maʻi kekahi poʻe i nā protein waiū a i ʻole ke ʻae ʻole i ka waiū kō (lactose).
Maikaʻi ʻoiai ke pale ʻia ka hoʻohana nui ʻana inu waiu ola kino.
