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Pehea e ʻike ai i ka tī tī olakino loa ma ka supermarket
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ʻOi aku ka maikaʻi o ka pohō ʻana no nā ʻiʻo liʻiliʻi loa, e like me ka hou, no ko mākou olakino
+ ʻO nā meaʻai he nui a ʻoi aku paha ka calcium ma mua o ka waiū
El kaka he honua nona iho. He meaʻai e uhi ana i nā ʻano like ʻole, nā ʻano, nā ʻono a me nā mea leʻaleʻa a e hoʻohūhū ai i nā mea he nui. Akā, i loko o ka laulā o nā koho, i kekahi manawa hiki iā mākou ke pilikia e hoomaopopo i na pomaikai hiki i kēia meaʻai lehulehu ke lawe mai iā mākou.
Inā ʻo kā mākou e ʻimi nei ʻo ka tiiki maikaʻi loa, ma ke ʻano he ʻai i kēlā me kēia lā, pono mākou e dmakemake i ka paʻakai hou, e like me ka wehewehe ʻana e Sara Martínez, meaʻai meaʻai meaʻai ma Alimmenta. "ʻO kēia mau cheeses ka mea olakino maikaʻi loa no ka ʻai pinepine ʻana no ka mea ʻoi aku ka liʻiliʻi o ka momona," wehewehe ka ʻoihana.
ʻAʻole makemake mākou e kaupalena iā mākou iho i ka ʻai ʻana i ka cheese māmā. Ke koho ʻana i kahi mea e kūʻai ai ma ka hale kūʻai nui, pono e nānā i kekahi mau wahi e koho ai i ka mea i loaʻa nā pono nui loa. «Ma kāna lepili, pono mākou e nānā i kona momona momona, a ʻoiaʻiʻo hoʻi, ʻo ia mau mea i komo i ka waiu, rennet, ferments waiu a me ka paʻakai», wehewehe ʻo Sara Martínez. Eia kekahi, hana ʻo ia i kahi ʻōlelo aʻo e pili ana i nā ʻōlelo aʻoaʻo o ka cheeses: "ʻAʻohe mea e loaʻa nā waiwai kupanaha."
ʻO nā cheeses maikaʻi loa
A ma nā ʻano kīʻaha ... ʻo wai ka mea maikaʻi loa i kēlā me kēia hihia? Hoʻopau ka ʻoihana iā mākou mai nā kānalua. Ma waena o nā cheese hou, i loaʻa maʻamau ka ʻike haʻahaʻa i ka momona a loaʻa iā lākou ka mana māʻona kiʻekiʻe, he nui nā ʻano i hiki ke maikaʻi: Burgos, Quark, smoothie, Cottage ... "Inā makemake mākou e lilo i ke kaumaha he mea nui e koho i nā mana skimmed a 0% paha," wahi a Martínez.
I ka hihia o ka ʻaila cream, ʻoi hou ka mea ʻoihana i ke koho maikaʻi loa ʻo ia nā cheese skimmed. Me nā kīʻaha semi-cured a cured pono mākou e makaʻala. ʻOiai mahalo i kāna emi ka wai He mau meaʻai lākou me ka ʻai calcium maikaʻi loa, ʻoi aku ka nui o ka momona a me ka paʻakai ma mua o nā mea ʻē aʻe, no laila e hoʻomanaʻo mai ka meaʻai meaʻai pono mākou e kaupalena i kā lākou ʻai.
"ʻO ka momona o kēia mau ʻano cheeses ua hoʻopiha ʻia, akā ʻaʻohe mea pili i nā meaʻai e like me ka avocado a i ʻole ka ʻaila ʻoliva," wahi āna. ʻOiai hiki iā lākou e hoʻokomo i ka meaʻai olakino me ka pilikia ʻole, ʻaʻole noʻonoʻo ka mea ʻai meaʻai i kāna ʻai pono. "He paʻakai paʻa loa ia, e hāʻawi ana iā mākou i ka calcium a me ka protein, akā he momona maikaʻi ʻole hoʻi," i ʻōlelo ai ʻo ia a hoʻomau: "No ka ʻai ʻana i kēlā me kēia lā, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i nā cheeses māmā, e like me ka cheese hou, a hoʻemi i nā ʻāpana ʻoi aku ka nui o nā paʻakai. momona ».
ʻO ke kumu maikaʻi o ka calcium
ʻOi aku ka nui o nā meaʻai i hoʻōla ʻia, ʻoi aku ka nui o nā meaʻai, no laila ʻoi aku ka nui o ka calcium. ʻOi aku ka nui o ka wai i nā cheese hou, no laila ua hoʻoheheʻe ʻia ka mea calcium. Eia nō naʻe, pono mākou e hoʻomanaʻo he mau cheeses e alakaʻi i ka ʻai ʻoi aku. ʻO ia hoʻi, ma ka ʻai ʻana i ka nui ma mua o ka paʻakai ikaika a ʻoi aku ka paʻakikī, ua uku ʻia ka hāʻawi calcium.
A hiki iā mākou ke hoʻololi i ka hāʻawi calcium o ka waiū ma ka ʻai ʻana i ka tiiki wale nō? ʻOiai e hoʻomanaʻo mākou he nui nā momona e hele pū me ia, ʻoi aku ka kiʻekiʻe o ka calcium. No ka laʻana, 100 milliliters o ka waiū skim he 112 mg o ka calcium, aʻo ka 100 grams o kahi paʻakai maʻamau he 848 mg.
He aha ka mea e hui pū me ia
He meaʻai ʻo Cheese e hāʻawi ana i nā mea hiki ke hoʻokō i ka ʻai a me nā kīʻaha. Hoʻohui pū me ka ʻono a me ka paʻakai. Hāʻawi ʻo Sara Martínez iā mākou i kekahi mau hiʻohiʻona e hoʻohui iā ia: "Hiki iā mākou, i ke ʻano o ka mea ʻono, e hana i kahi mea ʻai o ka berena me ka paʻakai semi-cured a i ʻole ka paʻakai hou. jam a i ʻole quince; a inā ʻoe e koho i ka mea paʻakai: he ʻuala palaoa me ka avocado a me ka paʻakai hou. A hiki nō, milkshake holika me kahi teaspoon o ka nut cream.
Eia kekahi, no ka nui o ka calcium o kēia meaʻai a me kona kiʻekiʻe o ka sodium, pono mākou e loaʻa e akahele i ka hui ana. Hōʻike ka meaʻai meaʻai i nā meaʻai momona i ka calcium "hoʻokūkū" me nā mea waiwai i ka hao i ka manawa o ka metabolization. No kēia kumu, wehewehe ʻo ia, no ka laʻana, pono e hōʻole ke kanaka me ka osteoporosis i ka ʻai ʻana i nā meaʻai i loaʻa ka haʻawina kiʻekiʻe o nā mea ʻelua i ka ʻai hoʻokahi. Pēlā nō, ʻōlelo ʻia i ka poʻe me ke kiʻekiʻe kiʻekiʻe, ka paʻa ʻana o ka wai a i ʻole ka hōʻole ʻana i ka ʻokiʻoki e pale aku i ka ʻai ʻana i nā kīʻaha semi-cured a hoʻōla ʻia ma muli o ko lākou kiʻekiʻe o ka sodium.