Ka Waika i loko o ka Milka a me nā Pōmaikaʻi
Ua loheʻoe i ka waiū e maikaʻi ai ke kino. Akā,ʻo wai o ka waiū he mea maikaʻi ia no kāu meaʻai maikaʻi? Aʻo wai hea ka waiū e inu aiʻoe inā e ho'āʻoʻoe e pale a mālama i kahi kaumaha olakino ? Eʻike i ka loaʻaʻana o nā pono olakino o ka waiū i kāuʻai.
Kalo i loko o ka Milk
| 2% Pālā Waiwai Mea Waiwai Loa | |
|---|---|
| Ka lawelaweʻana i ka Launa 1 kapu | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 122 | |
| Nā Kalo maiʻAi 45 | |
| Ka nui o 5g | 8% |
| Nui 3g | 15% |
| ʻO ka momona momona 0g | |
| Ka Nui Monufsaturated 1g | |
| ʻO Cholesterol 20mg | 7% |
| Sodium 115mg | 5% |
| Kalepona 140.16mg | 4% |
| Carbohydrates 12g | 4% |
| Fiber Dietary 0g | 0% |
| ʻOihana 11g | |
| Pana 8g | |
| ʻO ka Vitamin A 1% · Hua'ōlelo C 0% | |
| Kaomika 29% · Nui 0% | |
| * Ma luna o kahi hānaiʻai 2000 | |
ʻO ka helu o nā calories i ka waiū e pili ana i keʻano o ka waiū e koho aiʻoe e inu a me ke kālā āu eʻai ai. ʻO ka waiū momona liʻiliʻi (2 ōna waiū) kekahi o nāʻano kaulana loa o ka waiū bipi. Hāʻawiʻia ka momona o ka momona ma mua o ka waiū holoʻokoʻa akā heʻoi aku kaʻoi o ke keʻa a me ka kikokikona ma mua o ka waiū.
ʻO kēia nā meaʻai kūpono no nāʻano likeʻole o ka waiū, e like me kaʻike USDA. Ma kaʻikeʻana iā lākou paha e kōkua iāʻoe e koho i kahi waiū eʻoi aku ka maikaʻi iāʻoe .
- Hoʻokahi kīʻaha o ka waiū lūlū e hāʻawi ana i 83 calories, 8 grams o ka protein, 12 grams o ka waiʻalulu, 12 grams o ke kō, a me ka 0 momona o ka momona.
- Hoʻokahi kīʻaha o ka 1 wai waiū he 102 calories, 8 grams o ka protein, 12 grams o ka waipika, 13 grams o ke kō, 2 grams o ka momona momona a me 2 grams ka momona.
- Hoʻokahi kīʻaha o ka waiū waiu a pau e hāʻawi aku i 149 calories, 8 grams o ka protein, 12 grams o ka carbohydrate, 12 grams o ke kō, 8 momona o ka momona momona a me 5 grams o ka momona momona.
- Hoʻokahi kīʻaha a me ka hapalua e hāʻawi aku i 315 calories, 7 grams o ka pōmaika, 10 grams o ka waipika, 10 grams o ke kō, 17 mau mele o ka momona momona a 28 grams o ka momona momona. Akā, e hoʻomanaʻo i kahi hoʻokahi hapalua a me ka hapalua hoʻokahi walekē punetini ka hāʻawi waleʻia he 20 calories.
- Hoʻokahi hoʻokahi (hoʻokahi punetune) o ka mea kaumaha ka momona e hāʻawi ana i 821 calories, 5 grams o ka protein, 7 grams o ka waiʻahu, 7 grams o ke kō, 55 grams o ka momona momona a 88 mau kumu o ka momona momona. Hoʻokahi wale nō punetine kaʻaila hana hoʻokahi he 51 calories.
Ināʻoe o ka lactoseʻole, hiki iāʻoe ke koho i kekahi o nāʻano waiū lactoseʻole.
Nui nā koho e noʻonoʻo.
- Hoʻokahi kīʻaha o ka waiu waiu i hāʻawi aku i 108 calories, 6 grams o ka protein, 12 grams o ka waiʻalulu, 9 grams o ke kō, 1 gram o ke momona momona a me 4 grams o ka momona momona.
- Hoʻokahi kīʻaha o ka waiʻona almond wai i hāʻawi 93 calories, 1 grams o ka protein, 16 grams o ka waiʻahu, 15 grams o ke kō, 0 kameka momona momona a me 3 grams o ka momona momona.
- Hoʻokahi kīʻaha o ka waiū lactose-free (2% haʻahaʻa momona) he 122 calories, 8 grams o ka protein, 12 grams o ka carbohydrate, 12 grams o ke kō, 3 grams o ka momona momona a me 5 grams o ka momona momona.
- Hoʻokahi kīʻaha o ka waiu niu (canned) e hāʻawi aku i nā calo he 552, 5 grams o ka protein, 13 grams o ka waiʻaleʻa, 8 grams o ke kō, 51 grams o ka momona momona a 57 grams o ka momona momona.
- Hoʻokahi kaona waikiki i hāʻawi aku i 112 calories, 0.7 kamu o ka protein, 22 grams o ka waiʻahuka, 13 grams o ke kō, 0 kameka momona momona a me 2.3 grams o ka momona momona.
Nā kohoʻoi akuʻoi aku ka maikaʻi loa
Ke hoʻolaha nei ka 'Oihana Hoʻonaʻauao oʻAmelika Hui PūʻIa (USDA) iāʻoe e hoʻokomo i nā mea lawaiʻa i kāuʻai i kēlā lā i kēia lā. ʻO nā meaʻai o ka meaʻai e kōkua i ka hoʻonuiʻana i kāu waihona a me ke kinona no nā iwi ikaika a me nāʻiʻo. ʻO ka pūʻai meaʻai lawaiʻa e komo pū me ka waiū wai hua a me nā huahana i hanaʻia mai ka waiū.
Ma keʻano o ka papa koho ChooseMyPlate,'ōlelo lākou iāʻoe e koho i nā mea lawaiʻa momonaʻole aiʻole nā mea liʻiliʻi i ka momona no ka hoʻemiʻana i kaʻai momona.
Ke kēnā pū lākou iāʻoe e koho i nā hua waiū me ka ukuʻoleʻia o nā suga a me nā meaʻala.
ʻO ka Milk Milk A koho
ʻOiaiʻo ka nui o nā hua waiū a pau e hāʻawi aku i kahi calcium a me nā meaʻai'ē aʻe e like me ka protein, kekahi mau hua lapalapa e hāʻawi pū mai i nā meaʻai. Inā e ho'āʻoʻoe eʻokiʻoki i nā hua sukomo hou, hiki paha iāʻoe ke hōʻemi i kou liloʻana i kēia mau meaʻaiʻono.
- Hoʻokahi wale nō kahe wailekaleka (i hanaʻia mai ka waiū) a hāʻawi aku i ka calories 208, 8 grams o ka protein, 26 grams o ka waiʻahu, a me 24 grams o ke kō a me 10 grams o ke kō i kōʻia.
- ʻO kahi hoʻokahi o ka waiū lūlū ka mea i hoʻolako mai i 220 calories, 7 grams o ka protein, 32 grams o ka waiʻaleʻa, a me 31 grams o ke kō a me 18 grams o ke kō.
- Hoʻokahi hoʻokahi (hoʻokahi cone) o ka waiu waiu e hāʻawi 164 calories, 4 grams o ka protein, 24 grams o ka waiʻalulu, a me 17 grams o ke kō.
Milk alternatives (like non-creamer for coffee) kekahiʻano inu waiū e like paha me ka makemake e hoʻopau a hōʻole paha. ʻO ka nui o kēia mau huahana i hanaʻia mai kaʻaila a me ka syrup baila a hāʻawiʻole i nā pono olakino o ka waiū.
ʻO ka kūʻai a me ka mālamaʻana i ka waiū
ʻO ka milu he mea make. Ponoʻoe e kūʻai e like me ka waiū nui e like me kāu e hoʻohana ai i loko o kahi manawa pōkole. Ma mua o ka kūʻaiʻana i ka waiū, e nānā i ka "kūʻai ma" lā ma ka pahu eʻike ponoʻaʻole i hala.
Ke hānai waiʻoe i ka waiū,'ōlelo ka Council Council of California e mālamaʻoe i loko o ka pahu friji i kahi mahana he 38-40 degrees. Hōʻike lākou iāʻoe e hoʻomau i ka waiū mai ka puka o ka pahu hau e hoʻomaha ai. Maiʻae i ka waiū e noho ma luna o ka pāpale.
A pehea hoʻi inā i hiki aku kāu waiū i ka lā kūʻai aku a me ka waihoʻana o kekahi mau mea i loko o ka pahu? Wahi a ka'aha'ōlelo, hiki nō ke inu i ka wai. 'Ōlelo lākou iā lākou inā maikaʻi ka momona o ka waiū, pono nō ke palekana i kaʻai.
Hiki iāʻoe ke hoʻokuʻu i ka waiū no ka lōʻihi loa, akā paha e hoʻololi paha i ka hopena a iʻole keʻano o ka huahana. E hoʻomanaʻo wale no ka hoʻonuiʻana o ka waiū i ka wā e maloo wale ai, no laila e ponoʻoe e waiho i ka lumi hou i loko o ka pahu waiū e pale ai i kahi mea. A hikiʻoe i ka hoʻohanaʻana i ia mea, e hoʻopiha i ka waiū i loko o ka pahu hau aiʻole i ka wai anuanu.