ʻOi aku ka nui o ka poʻe e hōʻole i ka waiū bipi no nā kumu like ʻole. Ua hoʻāʻo ʻo Kauka Carrie Torrance, kahi meaʻai meaʻai, e wehewehe i ke ʻano o ke kumu e makemake ai ʻoe i kekahi mau waiū a me nā mea inu vegan.
Ma nā papa o nā hale kūʻai nui, e pili ana i nā pūʻolo o ka waiū bipi maʻamau, aia paha ka waiū kao, nā ʻano soy, nā mea inu waiu i hana ʻia mai nā nati. Ke piʻi nei ke koi no ia mau mea pani i kēlā me kēia makahiki. Wahi a ka poʻe ʻepekema Pelekane, 4 o 10 poʻe Pelekania e hoʻohana nei i nā "ʻokoʻa" waiu i nā mea inu wela, me ka ʻaina kakahiaka a hoʻohana i ka kuke ʻana i nā kīʻaha like ʻole.
ʻO kekahi kumu o kēia, ʻo ia ka mea paʻakikī i ka nui o ka poʻe i ka waiū e hoʻoheheʻe ʻia, e hoʻoulu ai i ka bloating, gas, a me ka maʻi maʻi. ʻO ke kumu maʻamau o kēia ka haʻahaʻa haʻahaʻa o ka lactase enzyme, kahi e hiki ai i ka haki ʻana o ka lactose, ke kō i loaʻa i nā huahana waiū. Aia kekahi poʻe i loaʻa i ka (lactase deficiency) a i ʻole ka waiu protein casein, a i ʻole nā mea aleʻa ʻē aʻe e pili ana i ka waiū bipi. ʻO ka maʻi maʻi waiu o ka bipi kekahi o nā pilikia olakino maʻamau o nā keiki preschool, e pili ana i ka 2-3%. Hiki ke ʻokoʻa loa kona mau hōʻailona, mai ka ʻili ʻili a hiki i nā pilikia digestive.
ʻAʻohe momona, semi-momona, a holoʻokoʻa paha?
Ua hōʻike ʻia nā haʻawina ʻepekema hou ʻaʻole maikaʻi ka waiū skimmed. ʻAe, ua emi ka momona a me nā calorie, a ʻoi aku ka nui o ka calcium ma mua o ka waiū holoʻokoʻa. Akā ke kuhikuhi nei kekahi poʻe loea ʻaʻole hiki i ka momona momona i loaʻa i nā huahana dairy ke pilikia olakino. Eia nō naʻe, ma ke koho ʻana i ka waiū skim ma mua o ka waiū holoʻokoʻa, ke hoʻonele nei mākou iā mākou iho i nā mea momona momona e like me nā huaora A a me E.
ʻO ka waiū semi-momona i manaʻo ʻia he "meaʻai olakino" (no ka mea ʻoi aku ka liʻiliʻi o ka momona ma mua o ka waiū holoʻokoʻa), akā ʻoi aku ka liʻiliʻi o nā huaora momona. Inā inu ʻoe i ia waiū, pono ʻoe e kiʻi i nā huaora momona hou mai nā kumu ʻē aʻe - no ka laʻana, e ʻai i nā lau lau (lettuce o nā ʻano ʻano like ʻole), a i ʻole e ʻai i nā salakeke huaʻai hou me ka ʻaila meaʻai.
ʻO ka waiū maikaʻi loa no nā pēpē
ʻO ka meaʻai maikaʻi loa no nā pēpē, ʻo ia ka waiū o ka makuahine, ma ka liʻiliʻi loa no nā mahina 6 mua (e like me nā ʻōlelo aʻo WHO - ma ka liʻiliʻi o nā makahiki 2 mua, a ʻoi aku paha - Vegetarian), a laila hiki iā ʻoe ke hoʻomaka e hāʻawi liʻiliʻi i ka waiū bipi holoʻokoʻa, ʻaʻole. ma mua o hoʻokahi makahiki. Hiki ke hāʻawi ʻia ka waiū semi-momona i ke keiki mai ka makahiki 2 o ke ola, a me ka waiū skim - ʻaʻole ma mua o 5 mau makahiki. I ka hana ʻana pēlā, pono ʻoe e hōʻoia ʻaʻole maʻi kāu keiki i ka waiū bipi. ʻAʻole kūpono paha kekahi mau "ʻokoʻa" waiu, e like me nā mea inu soy, no nā keiki liʻiliʻi.
Pehea e koho ai i ka waiū "maikaʻi" nou iho?
Hāʻawi mākou iā ʻoe i kahi hoʻohālikelike o 10 mau ʻano waiu ʻokoʻa. Inā hoʻoholo ʻoe e hoʻopau i ka inu ʻana i ka waiū bipi a ʻaʻole paha, e hoʻokomo mau i nā kumu waiu ʻole o ka calcium i kāu meaʻai, e like me ka letus, nati a me nā ʻanoʻano, me nā ʻalemona a me nā kumulāʻau sesame.
1. Ka waiu bipi kuʻuna (holo).
Nā hiʻohiʻona: kahi huahana kūlohelohe i waiwai i ka protein, kahi kumu waiwai o ka calcium. Aia i loko o ka waiu bipi "Organic" nā ʻakika momona omega-3 maikaʻi a emi mai nā lāʻau antibiotic a me nā pesticides. Makemake kekahi poʻe i ka waiū homogenized no ka mea ua hana mua ʻia nā molekala momona i loko e kōkua i ka hoʻoemi ʻana i ka ʻōnaehana digestive.
Maikaʻi: no nā mea ʻai meaʻai.
ʻono: palupalu, ʻono.
ʻO ka kuke ʻana: maikaʻi e hoʻohana me nā ʻaina kakahiaka i hoʻomākaukau ʻia, no ka hana ʻana i nā cereals, i nā mea inu anuanu, a me ia iho; kūpono no nā ʻuala a me nā pākī.
Hoʻāʻo ʻia no ka hoʻomākaukau ʻana i kēia mea: ka waiu piha ʻo Tesco brand.
Nutrition no 100 ml: 68 kcal, 122 mg calcium, 4 g momona, 2.6 g momona momona, 4.7 g kō, 3.4 g protein.
2. ʻO ka waiū bipi ʻole lactose
Nā hiʻohiʻona: ka waiū bipi, kānana kūikawā i ke ʻano e wehe ai i ka lactose. Hoʻohui ʻia ka enzyme lactase iā ia. Loaʻa nā meaʻai maʻamau e like me ka waiū bipi mau.
Maikaʻi: no ka poʻe me ka lactose intolerance.
ʻono: ʻO ka mea maʻamau e like me ka waiū bipi.
Kuke: Hoʻohana ʻia e like me ka waiū bipi holoʻokoʻa.
Hoʻāʻo ʻia no ka hoʻomākaukau ʻana i kēia mea: ʻO ka waiu bipi holoʻokoʻa ʻole lactose brand Asda.
Nutrition no 100 ml: 58 kcal, 135 mg calcium, 3.5 g momona, 2 g momona momona, 2.7 g kō, 3.9 g protein.
3. Ka waiu bipi "A2"
ʻO nā hiʻohiʻona: ka waiū bipi i loaʻa i ka protein A2 wale nō. Loaʻa i ka waiū bipi maʻamau ka nui o nā protein like ʻole, me kahi hui o nā caseins, ʻo ka mea nui ʻo A1 a me A2. Hōʻike nā haʻawina ʻepekema hou i ka ʻeha ʻana o ka ʻōpū ma muli o nā protein o ka ʻano A1, no laila inā ʻaʻole ʻoe i ka lactose intolerant ma ke ʻano nui, akā i kekahi manawa ma hope o ka inu ʻana i ke aniani o ka waiū e manaʻo ʻoe i ka bloated, a laila no ʻoe kēia waiū.
Maikaʻi: No ka poʻe i loaʻa i ka waiu waiu waiu intolerance. ʻono: E like me ka waiū bipi mau.
Kuke: Hoʻohana ʻia e like me ka waiū bipi holoʻokoʻa.
Hoʻāʻo ʻia no ka hoʻomākaukau ʻana i kēia mea: ʻo Morrisons brand A2 ka waiū bipi holoʻokoʻa.
Nutrition no 100 ml: 64 kcal, 120 mg calcium, 3.6 g momona, 2.4 g momona momona, 4.7 g kō, 3.2 g protein.
4. Waiu kao
Nā hiʻohiʻona: he huahana kūlohelohe, ʻano meaʻai like me ka waiū bipi.
Maikaʻi: no ka poʻe me ka intolerance waiu bipi, e like me ka liʻiliʻi o nā ʻāpana momona o ke kao, a ʻoi aku ka liʻiliʻi o ka lactose. ʻono: ikaika, kikoʻī, ʻono me ka ʻono paʻakai.
Kuke: hiki ke hoʻohui ʻia i ke kī, kofe, ke kokoleka wela (ʻoiai e lilo ia i mea inu "amateur" - Vegetarian). I loko o nā mea hoʻomaʻamaʻa, hoʻololi pinepine ia i ka bipi.
Hoʻāʻo ʻia no ka hoʻomākaukau ʻana i kēia mea: ka waiu kao holoʻokoʻa a Sainsbury.
Nutrition no 100 ml: 61 kcal, 120 mg calcium, 3.6 g momona, 2.5 g momona momona, 4.3 g kō, 2.8 g protein.
5. Waiu soy
Nā hiʻohiʻona: hoʻohālikelike ʻia i loko o ka protein me ka waiū bipi, akā haʻahaʻa ka momona. Hiki i nā huahana soy ke hoʻohaʻahaʻa i ka cholesterol, akā no ka hoʻokō ʻana i kēia hopena, pono ʻoe e ʻai i kahi 25 g o ka protein soy, ʻo ia hoʻi, he 3-4 mau aniani o ka waiū soy i kēlā me kēia lā. Ua hoʻohui kekahi mau ʻano waiu soy i ka calcium a me nā huaora A a me D, he mea pono.
Maikaʻi: No ka poʻe inu ʻole i ka waiū bipi a ke ʻimi nei i kahi inu momona haʻahaʻa. ʻOi aku ka maikaʻi o ka inu ʻana i ka waiū soy i hoʻopaʻa ʻia me ka calcium a me nā huaora A a me D.
ʻono: nutty; waiu mānoanoa.
ʻO ka kuke ʻana: hele maikaʻi me ke kī a me ke kofe. Nui no ka kuke ʻana i ka hale.
Hoʻāʻo ʻia no ka hoʻomākaukau ʻana i kēia mea: Vivesoy unsweetened soy milk - Tesco.
Nutrition no 100 ml: 37 kcal, 120 mg calcium, 1.7 g momona, 0.26 g momona momona, 0.8 g kō, 3.1 g protein.
6. waiu almond
Nā hiʻohiʻona: hoʻomākaukau ʻia mai ka hui ʻana o nā ʻalemona i ʻoki ʻia me ka wai puna, hoʻonui ʻia me ka calcium a me nā huaora, me D a me B12.
Maikaʻi: No nā vegans a me nā mea e pale aku i nā huahana holoholona no nā kumu like ʻole. Hoʻonui ʻia me ka huaʻa B12, pono no nā vegans a me nā mea ʻai meaʻai. ʻono: ʻono ʻono ʻono; no ka inu ʻana, ʻoi aku ka maikaʻi o ke koho ʻana i ka ʻono ʻole.
Kuke: maikaʻi no ke kope, ʻoi aku ka maikaʻi ma nā mea inu wela ʻē aʻe; i loko o nā meaʻai me ka hoʻololi ʻole i ka nui, hoʻololi ia i ka bipi.
Hoʻāʻo ʻia no ka hoʻomākaukau ʻana i kēia mea: Alpro - Ocado waiu ʻalemona ʻole.
Nutrition no 100 ml: 13 kcal, 120 mg calcium, 1.1. g momona, 0.1 g momona momona, 0.1 g kō, 0.4 g protein. (E heluhelu pono i ka ʻike e pili ana i ka ʻeke: hiki ke ʻokoʻa ka ʻike o nā ʻalemona i ka waiu almond mai nā mea hana like ʻole - Vegetarian).
7. Wai niu
Hiʻona: Hana ʻia ma ke kaomi ʻana i ka niu. Loaʻa i ka calcium i hoʻohui ʻia, ka protein haʻahaʻa, a me ka momona momona kiʻekiʻe.
Maikaʻi: no nā mea ʻai meaʻai, vegans.
ʻOno: māmā, me kahi ʻano niu.
Kuke: hiki ke hoʻohui ʻia i nā ʻaina kakahiaka i mākaukau, kī, kofe. Nui no ka kuke ʻana, no ka mea. ʻAʻole ʻālohilohi ka ʻono niu maikaʻi a ʻaʻole "hoʻopaʻa" i nā ʻono ʻē aʻe. He mea maikaʻi loa ke kālua i nā pancakes vegan lahilahi me ka waiu niu, no ka mea. he wai maikaʻi.
Hoʻāʻo ʻia no ka hoʻomākaukau ʻana i kēia mea: manuahi mai ka waiu niu - Tesco.
Nutrition no 100 ml: 25 kcal, 120 mg calcium, 1.8 g momona, 1.6 g momona momona, 1.6 g kō, 0.2 g protein.
8. Hemp waiu
ʻO ka hiʻohiʻona: inu hua hemp i hoʻonui ʻia me ka calcium a me ka huaʻa D.
Maikaʻi: no nā vegans.
ʻono: palupalu, ʻono.
Ke kuke ʻana: He kūpono no ka hoʻohui ʻana i nā mea inu wela a me ke anu, smoothies, kī, kofe, ʻai. Hiki iā ʻoe ke hoʻohui i ka waiū hemp me ka hua a me ka meli a hoʻokuʻu ʻia no kahi "ice cream" vegan maikaʻi loa! Hoʻāʻo ʻia no ka hoʻomākaukau ʻana i kēia mea: Braham & Murray Good Hemp Original - Tesco hemp milk.
Nutrition no 100 ml: 39 kcal, 120 mg calcium, 2.5 g momona, 0.2 g momona momona, 1.6 g kō, 0.04 g protein.
9. waiu oat
Hana ʻia: Hana ʻia mai ka oatmeal me nā huaora a me ka calcium. Hoʻemi ʻia ka momona momona.
Maikaʻi: no nā vegans. Haʻahaʻa-calorie, akā olakino, e like me ka oatmeal. ʻono: ʻono, me kahi ʻono kikoʻī.
Ke kuke ʻana: ʻAʻole ʻohu, maikaʻi loa no ka hana ʻana i ka mila keʻokeʻo (me ka lemona, a me nā mea ʻē aʻe).
Hoʻāʻo ʻia no ka hoʻomākaukau ʻana i kēia mea: Oatly Oat – ʻO ka waiu oat a Sainsbury.
Nutrition no 100 ml: 45 kcal, 120 mg calcium, 1.5 g momona, 0.2 g momona momona, 4 g kō, 1.0 g protein.
10. Laiki waiu
Hiʻona: ʻO ka inu ʻono i loko o ka protein a hoʻonui ʻia me ka calcium.
Maikaʻi: no ka poʻe me ka hoʻomanawanui ʻole i ka waiū bipi a me ka protein soy. ʻono: ʻono.
ʻO ka kuke ʻana: ʻaʻole ia e hāʻawi i kahi kala waiū i nā mea inu wela, no laila ʻaʻole kūpono ia no ka hoʻohui ʻana i ke kofe a me ke kī. He wai ka waiū laiki - pono e noʻonoʻo ʻia kēia i ka wā e kuke ai (i kekahi manawa pono e hoʻohui i ka palaoa).
Hoʻāʻo ʻia no ka hoʻomākaukau ʻana i kēia mea: waiu laiki brand Rice Dream - Holland & Barrett.
Nutrition no 100 ml: 47 kcal, 120 mg calcium, 1.0 g momona, 0.1 g momona momona, 4 g kō, 0.1 g protein.