Nā Mea Mea Ola Mea Ola
ʻO ka huahana meaʻai i ka waiū me nā huahana i hanaʻia mai ka waiū. ʻO ka hapanui o lākou he mau puna maikaʻi maikaʻi loa o ka calcium a me ka protein. ʻO kaʻoiaʻiʻo, no ka nui loa o ka waiu i ka calcium , hāʻawiʻia konaʻona ponoi ma luna o ka pūnaewele USDA ChooseMyPlate.
He aha ke helu e like me kahi huaʻai?
Milk, kaʻaila, paʻakikī, a me ka paʻakai liʻiliʻi ua hoʻohuiʻia e like me ka lālā. Akā, mai ka waiū mai ka pata, akā, no ka momona a pauʻole ka momona,ʻaʻole i helu heluʻia e like me ka hua laʻau.
I ka US,ʻoi aku ka hapanui o nā huaʻai mai ka waihona waiū. Akā, hiki iāʻoe ke loaʻa i ka waiū kao a me ka lihi a me ka hīnaʻi mai ka waiū hipa.
ʻO nā huahana hua laʻau mai i ka waiū, e like me ka yogurt, ka pudding, ka ice cream, ka waikume maloʻo, a me nā wai inu waiū. ʻO lākou nā kumu puna maikaʻi a pau o ke kaloka, akā hiki paha iā lākou ke kiʻekiʻe i ka momona a me ke kō, no laila he mea nui e helu i nā calories a mālama i nā nui ma ka helu.
He mau meaʻokoʻa'ē aʻe e pili ana i nā huahana meaʻai?
ʻO kekahi poʻe ke maʻi nei i ka waiū aʻaʻole hiki keʻeliʻia ka lactose (ka waiūpaʻa) iʻole e hiki keʻai i nā hua meaʻai. Eia kekahi,ʻo ka poʻe e ukali nei i nā meaʻai pākīkīʻaʻole lākou eʻai i nā hua puaa mai ka hānauʻana mai o nā bipi.
ʻO nā mea'ē aʻe i nā mea kanu laulā maʻamau e komo pū me ka waiū a me ka'ū. Hiki iāʻoe keʻai aku i nā mea milikona, e like me ka almond a me ka waiū o ka cashew, a me ka waiū laiki. ʻAʻole kū like nāʻano hana likeʻole me ka waiū a me nā huahana'ē aʻe , akā i hana pinepineʻia lākou me ka lāʻau calcium a me ka hua malo D.
Nutūlā i loaʻa i loko o nā Huahana Hana
ʻO keʻano, he kiʻekiʻe nā hua laʻa i ka'ōpū.
ʻO ia ka mea i kaulana ai lākou. Akā, ua kiʻekiʻe lākou i ka protein a me ka potassium, aʻo ka waiū e hana pinepineʻia me ka lāʻauʻo D a i kekahi manawa mau huaʻai A.
Hiki ke momona ka momona o nā mea Milk, e like me nā momona momona, akā hiki iāʻoe ke koho pinepine i nāʻano momona momona aʻaʻole momona o nā mea laʻa punahele āu. A, no ka mea,ʻo nā hua puaʻa e like me ka ice cream, ka waiū i hōʻoia, a me ka'awaʻawe i hoʻouluʻia e hiki ke kiʻekiʻe i ke kō.
Ināʻaʻoleʻoe eʻai i nā meaʻai waiū, hiki iāʻoe ke loaʻa ka nui o ka punaha mai nā kumu'ē aʻe e like me nā lauʻeleʻele uliuli e like me kale, bok choy a broccoli, iʻa iʻa (me nā iwi), soybeans, aiʻole nā mea lawaiʻa i'ōlelo muaʻia. Loaʻa paha iāʻoe kahi meaʻona hou D no ka meaʻaʻohe o ia mau meaʻai he kumu maikaʻiʻo ka lāʻau D. ʻO kaʻoiaʻiʻo, he mau meaʻai loa kaʻaiʻai D, akā ke kamaʻilio neiʻoe i kāu kauka lapaʻau e pili ana i ka laweʻana i nā mea hoʻokomo hou ināʻaʻoleʻoe e loaʻa i kaʻike kūponoʻole i ka lā o ka lā.
Ināʻoe eʻimi ana i ka waiwai hou, eʻikeʻoe i ka nui o nā meaʻai, ka moa, nā iʻa, nā legumes, nā nuts a me nāʻanoʻano.
Aʻo nā meaʻai pāpona'ē aʻe kekahi i nā hua a me nā puaʻa .
Nā Huakaʻi Ola o nā Mea Ola
Ponoʻia ke kalaika no ka hana a mālamaʻana i nā iwi a me ka laweʻana i nā mea lawaiʻa e pili ana i ka ola o ka iwi a hiki ke kōkua i ka ho'ēmiʻana i kāu mea e hiki ai i ka osteoporosis, ka mea hoʻonāwaliwali i nā iwi. Pono nō hoʻi ka'eleko i kaʻiʻo o ka olakino a me ka hana nerve a me nā kuʻi koko.
Eʻikeʻoe i nā huahana laulā a nui a me nāʻano meaʻai'ē aʻe e paʻa me ka lāʻau maloʻo. No muli o ke kino o kāu kino i ka huaora D e hōʻalo pono i ka puna. Aʻoiaiʻaʻole ponoʻoe eʻai i ka huaora D i ka manawa hoʻokahi e like me nā mea momona waiwai momona,ʻo ia he mea maikaʻi.
ʻO ka poʻe nāna e hoʻomāhuahua i ka waiū a me nā huahana meaʻai'ē aʻe kekahi mea i loaʻa i ka maʻi o ka maʻi, ka type 2 diabetes, a me ke kiʻekiʻe o ke koko. ʻO ka meaʻai i ka waiū a me nā hua laʻa e pili pū ana me ka nohoʻana ma kahi kaumahaʻoi aku, ma nā keiki.
Hōʻikeʻia nā lawelawe o ka mea mālama kula i ka lā
ʻO ka'ōlelo i kēlā me kēia lā no nā huakiʻi meaʻai ma muli o ka makahiki a me ka calcium e pono ai.
ʻO nā keiki mai nā makahikiʻelua aʻekolu paha e pono iʻelua kīʻaha o ka waiū i kēlā lā i kēia lā aʻo nā keiki mai kaʻehā a hiki i ka makahikiʻewalu e pono i kahiʻelua a me ka hapalua o ka waiū i ka lā. ʻO nā mea a pau i piha i nā makahiki heʻewalu, eʻai iʻekolu kapu o ka waiū i kēlā me kēia lā.
ʻAʻole maikaʻi nā huahana meaʻai a pau,ʻoiaʻiʻo. Aia kekahiʻano nui ma ka waiwai kūpono i loko o ke kīʻaha waiū e hoʻohālikeʻia i kahi kīʻaha pīpī a iʻole ice cream pēlā i unuhi ai ka USDA i nā mea hana'ūmaʻi e mālama ana i nā nui i loko o nā 'kīʻaha kapu.' ʻO kēlā me kēia kīʻaha kīʻaha e pili ana i kāu mau huahana meaʻai i kēlā me kēia lā, akā eʻike naʻe e loli iki nā calorie:
- 8 ounce o ka yogurt
- 1 1/2ʻewalu o ka chiʻi paʻakai
- 2 pālua o ka paʻakai
- 1/3 kapu i kuʻiʻia
- 2 ounce o ka pipi i hanaʻia, e like me ka palaoaʻAmelika
- 2 pīpī liʻiliʻi
- 1 ka pahu kēne
- 1 1/2 kīʻaha ice cream
- 1 kaomi kapu
Hoʻopiliʻia ka mea kanu i loko o kāuʻaʻai
He mea maʻalahi ke hoʻohui i nā hua puaʻa i kou lā. E ho'āʻo i kekahi o kēia mau kuhikuhi:
- E inu i ka waiū me kaʻai
- E hoʻomākaukau i ka waiū i kaʻai i ka'ōpō kakahiaka
- E kāpīpī i nā kāpena līlū ma kāu hua saladi a me kaʻaoʻao meaʻai
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E hoʻonui hou aku i ka meaʻai i kāu Diet e hoʻonui ai i nā kiʻekiʻe o ka Calcium
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Milk Nutrition Facts: Calories a me nā Huakaʻi Ola
- Eʻai i ka puʻuʻaina i meaʻai me nā hua hou, nā huaʻoki liʻiliʻi a me ka meli liʻiliʻi
- Kū i ka pīkī parmesan ma luna o ka popcorn
- E hoʻonui i kahi'āhihi i ka lawaika
- E hana i ka tīhi me nā hua hou e like me ka meaʻai
- ʻO nā lau ākea nui me ka nihi liʻiliʻi a me nā mīkeke
Hiki iāʻoe ke hana i nā kīʻaha olakino a me nā meaʻai e hoʻohana ana i nā hua laʻa e like me nā meaʻai. Eia kekahi o kā mākou mau punahele:
- Pehea e hana ai i ka honua maikaʻi maikaʻi loa o ka honua
- ʻO ka Mac Mac & Cheese i loko o kahi Kūlaki Slow
- Nā Snacks Hauleʻa no nā Mea Leʻaleʻa
- Loaʻa i ka hana Helene Yogurt ma ka home
- Tzatziki me ka Mint - Kūkena Yogurt Sauce
> Kālā:
> Thorning TK, Raben A, Tholstrup T, Soedamah-Muthu SS, Given I, Astrup A. "Milk a me nā mea Lawaiʻa: maikaʻi a maikaʻiʻole paha no ke ola kino kanaka? Nutr Res. 2016 Nov 22; 60: 32527.
> 'Amelika Hui Pūʻai. "ʻO nā mea a pau e pili ana i ka hui waiū."