ʻO Yogurt

Ua ʻike kēlā me kēia mea mālama i ka meaʻai olakino e pili ana i nā waiwai ʻino o ka waiū bipi. Akā ʻo ka yogurts, hāʻawi ʻia i kā lākou hana ʻana a me ka paʻa ʻana, ʻaʻole ia he mea weliweli a pōʻino paha. ^[1]. Ma waena o nā huahana waiu, makemake nui ʻia nā yoghurts. ^[2]. Hoʻoikaika nā mea hana e hana i nā mea ʻono hou a huki i nā mea kūʻai aku me ka hoʻolaha ʻana a i ʻole ka hoʻolaha. Ke hana nei nā hoʻolālā kālepa, a ke ulu nei ka hoʻohana ʻana i ka yogurt. He nui ka poʻe makemake e hoʻololi i nā ʻaina kakahiaka a i ʻole nā ​​​​mea ʻai me kahi ʻano mānoanoa momona. Maʻona koke ke kanaka a hoʻomaʻamaʻa i kona ʻono, akā pehea ka hopena o ke kino ma hope o ka ʻai ʻana i ka waiū bipi i hana ʻia a palekana paha ke hoʻokomo ʻia i loko o ka ʻai?

He aha kāu e ʻike ai e pili ana i ka yogurt

ʻO ka yogurt ka mea i loaʻa ka inoa kūʻokoʻa o ka huahana waiu pono loa. ^[3]. ʻO ka hoʻolaha, nā mākua, ka Internet, pseudo-nutritionists e haʻi mai iā mākou ʻo ia ka meaʻai maikaʻi loa e hoʻomaikaʻi ai i ka digestion, wehe i nā waihona momona kūloko, saturates i ke kino me nā huaora / meaʻai pono, e nani ai ka lauoho, olakino nā niho, a ʻoi aku ka mālamalama o ke ola. ^[4].

Wahi a nā helu helu, ʻai ka mea hoʻokahi ma kahi o 1 kilokani o kēia huahana waiu i kēlā me kēia makahiki. Ke manaʻo nei kēlā me kēia mea kūʻai iā ia iho i ke olakino maikaʻi loa a me ka heluhelu ʻana (ma ke ʻano o ka hoʻohana ʻana i ka meaʻai kūpono), akā, ʻo ka mea pōʻino, ua kuhihewa loa ia.

Inā mākou e hoʻokaʻawale i ka pōʻino mai ka waiū ponoʻī, a laila ʻo ka yogurt kahi hui pū ʻia i hoʻopiha ʻia me nā kemika, nā mea ʻono, nā lima o ke kō a me nā mea hoʻonani. ^[5]. ʻO nā kamaliʻi liʻiliʻi ma nā kindergartens e hoʻomaopopo hiki iā ʻoe ke ʻimi pau ʻole i ka hua i loko o ka "fruit yogurt". Ma kahi o lākou, noho nā mea ʻala, nā kala meaʻai a me nā mea hoʻololi ʻē aʻe e like me nā mea maoli i loko o nā ipu. ʻOi aku ka hauʻoli o kā mākou mau ʻono ma mua o ke kiwi pala a i ʻole nā ​​hua raspberry waiwai. ʻO nā hua i kapa ʻia ʻo "kūlohelohe", ʻoiai inā lākou i loko o ka haku mele, hele i kahi kaʻina hana lōʻihi, e hoʻopau loa i nā waiwai pono, e hoʻonele ana i ka huahana o ka ʻono a me ka ʻono.

Loaʻa i ka ʻai ʻana o ka yogurt ma kahi o 1 grams o ka lactose (ke kō maoli) a me 20 grams o nā mea ʻono. ^[6]. ʻO ka hopena, loaʻa ka huahana i kahi glycemic index kiʻekiʻe, hoʻonāukiuki i ka lele ʻana i ke koko glucose, hoʻonui i ka hopena o ka momona, ka hanana o nā pathologies o ka puʻuwai a me nā kīʻaha koko.

Ua hōʻike ʻo Colleen Campbell, ka mea kākau o The China Study, i kahi pilina pololei ma waena o ka ʻai ʻana i ka yogurt me ka waiū bipi a me ka ulu ʻana o ka maʻi kanesa.

ʻO ka waiū, ʻo ia ka mea nui, e hoʻoili i kahi papa inoa o nā waiwai i nā huahana derivative. Hiki i kēia mau waiwai ke kūpono a maikaʻi ʻole. Loaʻa i ka waiū ka hormone insulin-like growth factor (IGF-I), e pili ana i ka ulu ʻana o ke kanesa. Hoʻoulu ka hormone i ka ulu wikiwiki a me ka hoʻolaha ʻana o nā maʻi kanesa, kahi e alakaʻi ai i ka maʻi uila-wikiwiki a me ka pōʻino o ke olakino kanaka.

ʻO ka poʻe e hakakā nei me ka ʻeʻe a i ʻole ka maʻalahi i nā allergens, pono e hoʻokaʻawale i ka yogurt mai ka meaʻai. Ua hōʻoia nā ʻepekema ʻo ka hoʻohana ʻana i nā huahana dairy a me kahi maka maʻemaʻe he mau manaʻo kūpono ʻole. ʻO ka ʻili, ʻo ia ka mea nui loa, e hōʻike ana i ke kanaka ʻaʻole e noho wale ka pōʻino i loko, akā hele pū nō hoʻi i waho. E nānā i ka hopena o kou kino ponoʻī: inā ma hope o kekahi mau puna o ka yogurt e ʻeha ʻoe i ka ʻeha, ka huhū, ka ʻulaʻula a i ʻole ka subcutaneous acne, e kāpae i ka huahana mai ka meaʻai. ʻOi aku ka nui o ka ʻili maʻemaʻe a me ke kino olakino ma mua o ka leʻaleʻa meaʻai no ka manawa pōkole.

Ke lawe nei nā yogurt a pau i kahi pōʻino huna?

ʻO ka mea pōmaikaʻi, ʻaʻole, ʻaʻole pilikia nā yogurts āpau a ʻaʻole ʻōlelo ʻia no ka ʻai ʻana. Hiki ke hanu maʻalahi ka poʻe ʻai olakino ʻaʻole hiki ke haʻi aku i ko lākou makemake i ka yogurt. ʻAʻohe pono e haʻalele i kēia huahana mai kāu meaʻai, pono ʻoe e aʻo pehea e kuke ai iā ʻoe iho ^[7]. ʻOiaʻiʻo, ʻoi aku ka maikaʻi o ka pale ʻana i nā yogurts mai ka hale kūʻai, ʻaʻole e hoʻohana iā ʻoe iho a hoʻokuʻu i ka poʻe aloha mai kēlā ʻano hana. ʻO nā mea a pau āu e hana ai no ka hoʻololi ʻana i ka waiu waiu maikaʻi ʻole i mea ʻai nui e pono ai ke hoʻololi i ka waiū me kahi mea kanu. ^[8].

ʻAʻole loaʻa kahi hopena pathogenic i ke kino o ke kanaka ka hōʻole piha ʻana i ka waiū bipi. ʻO ka mea ʻē aʻe, ʻo ka liʻiliʻi o ka ʻai ʻana o ke kanaka i nā momona holoholona, ​​​​lactose a me nā hormones like ʻole (kahi i loko o ka waiū), ʻoi aku ka maikaʻi a me ka hauʻoli. Wahi a nā helu helu, ua hoʻonui ʻia ka hoʻohana ʻana i ka waiū a me kāna mau derivatives i ka honua, a me ia ka nui o nā exacerbations acne, pathologies gastrointestinal, lactose intolerance a me nā maʻi hormonal. Ua hōʻoia ʻia ka pilina ma waena o kēia mau hanana a ua kamaʻilio lōʻihi ʻia e ka hui hou.

Pehea a me ka mea e hoʻomākaukau ai i ka yogurt olakino

ʻO ka lactose intolerance ʻaʻole ia he mea hōʻeha o ka hanauna hou, akā he waiwai maʻamau o ke kino kanaka. ^[9]. Ma hope o 5 mau makahiki, ho'ōki mākou i ka lawe ʻana i ka lactose, a ʻo kāna komo ʻole ʻana i loko o ke kino e hoʻonāukiuki i nā maʻi stool, ʻeha ʻōpū, nā pathologies maʻi a me ka haki. No ka pale ʻana i kēia mau hōʻailona a olakino maikaʻi, hoʻololi i ka waiū bipi me ka wai niu. ʻOi aku ka maikaʻi, ʻoi aku ka kūlohelohe a me ka meaʻai.

Hiki iā ʻoe ke hoʻohana i ka cream ma kahi o ka waiu niu. Inā ʻaʻole kūpono ka waiu niu i kou ʻono a i ʻole kālā, a laila e nānā i ka ʻalemona, hemp, soy, raiki, hazelnut, oat a me ka waiū kao. No ka laʻana, loaʻa i ka waiu waiu kao ma kahi o 8 grams o ka protein a me 30% o ka ʻai pono o ka calcium (Ca). He mea kūpono ia huahana no ke kuleana o kekahi o nā ʻāpana o ka ʻaina kakahiaka a i ʻole kahi meaʻai e noho maikaʻi ai i ka lā a pau.

ʻO ka meaʻai iʻo niu maka (1)

Pono mākou:

• wai niu - 1 hiki;
• ʻO ka capsule probiotic - 1 pc. (hoʻohana ʻia ma ka makemake, hiki ke hoʻokaʻawale ʻia mai ka papa ʻaina).

e hoomakaukau ai

E waiho i ka ipu waiu niu i ka pō i loko o ka friji. I ke kakahiaka e ʻike ʻoe ua hoʻokaʻawale ʻia kahi papa mānoanoa keʻokeʻo mai ka wai niu maʻemaʻe, ʻo ia hoʻi me he kilika paʻakikī. Wehe i kēia cream me kahi puna a waiho i loko o kahi pahu kūpono. Hiki iā ʻoe ke inu i ka wai niu a hoʻohana paha i loko o nā ʻano ʻano ʻē aʻe. ʻO ka hopena o ka cream he yogurt kūlohelohe a olakino. Hiki iā ʻoe ke hoʻohui i nā probiotics, nā huaʻai, a me nā mea olakino ʻē aʻe e like me kou makemake. E hui maikaʻi a hoʻomaka e ʻai. ʻO ka ʻono a me ka ʻala o ka niu ʻaʻole e waiho ʻole i kekahi. Ma muli o ka ʻono maoli o ka niu, ʻaʻohe pono e hoʻohui i nā mea ʻono a i ʻole nā ​​​​mea hoʻonui ʻono i ka yogurt, ʻo ia ka mea maikaʻi loa ma mua o nā yogurt waiū bipi i kūʻai ʻia ma ka hale kūʻai.

ʻO ka meaʻai iʻo niu maka (2)

Pono mākou:

• wai niu - 1 hiki;
• agar-agar - 1 teaspoon;
• probiotic capsule - 1 pc (hoʻohana ʻia ma ka makemake, hiki ke haʻalele ʻia mai ka papa ʻaina).

e hoomakaukau ai

E ninini i ka wai niu holoʻokoʻa i loko o kahi ipu hohonu, a laila e hoʻohui i ka agar-agar. Mai hoʻoulu i ka hui ʻana, inā ʻaʻole e loaʻa iā ʻoe ka makemake o ka yogurt. E kau i ka ipuhao ma luna o ka wela wela a kali i ka paila. Ke ʻike koke ʻoe e paila ana ka waiū a heheʻe ka agar-agar crumbly, e hui mālie i nā mea o ka pā, e hoʻemi i ka wela i ka liʻiliʻi loa. E hoʻoulu mau i ka hui no 5 mau minuke. A laila e wehe i ka pā mai ke kapuahi a hoʻomaha i ka mahana wela.

Ke anuanu ka waiū, hoʻohui i nā probiotics (koho), huaʻai, ʻanoʻano, a me nā mea ʻē aʻe. E ninini i nā mea i loko o kahi pahu a hoʻomoʻa i ka friji. Ma hope o kekahi manawa, e hoʻomaka ka waiū e paʻakikī a e like me ka jelly palupalu i ke ʻano. E kau i ka jelly niu i loko o ka mea huila, e kuʻi a maʻemaʻe, e hoʻāʻo i ka ʻono a hoʻohui i nā mea i nalowale.

Pono e mālama ʻia ka Yogurt e pili ana i ka waiu niu i loko o ka friji no nā lā he 14.

He meaʻai meaʻai ka yogurt?

Ke nānā aku nei nā mea hana Yogurt i ka hoʻolaha. Mai ia mea, ua aʻo mākou ʻo nā yogurts āpau i hōʻailona ʻia "bio" ʻaʻohe o nā kemika like ʻole i loko o ka haku mele, a ʻo ka huahana hau-keʻokeʻo ponoʻī e hoʻomaikaʻi i ka hana o ka ʻōpū, kōkua i ka puhi ʻana i ka momona kūloko i nā wahi pilikia loa a hoʻohauʻoli iki ka mea kūʻai aku.

E hoʻokuʻu i nā kikoʻī hoʻolaha a e nānā i ke kiʻi maoli. ʻOiaʻiʻo, aia ka yogurt i ka bacteria lactic acid. Akā ʻaʻole lākou e kōkua i kā mākou ʻōpū ma kekahi ʻano, e like me ka hōʻike ʻana o ka hoʻolaha. ʻO ka mea ʻē aʻe, hoʻopau ka bacteria lactic i ka microflora i loko, hoʻopilikia i ka metabolism a pale i ka hoʻopiha piha a ʻāpana paha o nā meaʻai pono.

ʻO kekahi mea koʻikoʻi ʻaʻole wale no ka poʻe e nalowale ana i ke kaumaha, akā no ka poʻe e mālama nei i ko lākou olakino ponoʻī: aia nā huahana dairy i ka lactose. ʻAʻole hiki i ke kino makua ke hoʻoheheʻe iā ia, hāʻawi wale ia i kahi pane ma ke ʻano o ka ʻōpala, maule a me nā hōʻailona ʻoluʻolu ʻē aʻe. Ma kahi o ke kō maoli, ua hoʻohui ʻia ka yogurt:

• nā kōpaʻa kō;
• waiu pauda;
• ke kō maʻemaʻe;
• mānoanoa;
• ʻakika citric.

ʻO kēlā papa inoa ākea o nā mea ʻē aʻe ʻaʻole e hoʻohui i kekahi pono i ka huahana. ʻO nā mea a pau a mākou e loaʻa ai mai ia ʻano meaʻai he hoʻopau pōkole o ka pōloli, ka loaʻa ʻana o nā maʻi he nui a me nā kūlana pathological (he hopena kumulative lākou).

ʻO ka loulou ma waena o ka yogurt a me ka probiotics

ʻO ka hoʻopaʻapaʻa nui e makemake ai i ka yogurt (a me nā huahana waiu ʻē aʻe) ʻo ka hele ʻana o nā probiotics. Manaʻo ʻia lākou e hoʻohana i ka wā a ma hope o ka lawe ʻana i nā lāʻau antibiotic e kōkua i ke kino e ola wikiwiki. Ke hoʻohiki nei ka hoʻolaha a me nā mea hana e hoʻokō ka bacteria probiotic maikaʻi i nā mea āpau: nā ʻōpū ʻole, ka lohi o ka metabolism, nā pilikia digestive, nā ʻōpala a me nā toxins. Akā he aha ka mea i hūnā ʻia ma hope o ka ʻōlelo paʻakikī?

ʻO nā probiotics he mau huakino aloha e noho nui ana i loko o ka ʻōpū. ʻO ia nā probiotics ke kuleana no ka hana like ʻana o ka ʻōpū o ka ʻōpū a me ke kūlana o ka ʻōnaehana pale o ke kino. Inā ʻoe e aʻo i ka lawe pono ʻana i nā probiotics, a laila e pani ʻia ka pilikia o ka flatulence, ka ʻeha ʻōpū a i ʻole ka maʻi maʻi maʻi mau loa (no ka mea, aia kekahi mau mea ʻē aʻe e pili ana i ka gastrointestinal tract). Ua ʻōlelo nā kānaka ʻepekema hiki i kēia mau bacteria ke hoʻomaikaʻi i ke ʻano, hakakā i ke kaumaha a me ka hopohopo. Hiki koke ka hopena pale ma hope o kā lākou noi ʻana a loaʻa iā ia ka hiki ke hōʻiliʻili, e pale ana i ka ʻōnaehana nerve kanaka mai nā haʻihaʻi hiki. ^[10].

Eia kekahi, inā hoʻopiha ka nui o nā probiotics i ka lumi o loko, a laila ʻaʻole hiki i ka bacteria "ʻino" ke kū i ko lākou wahi. Hoʻoponopono lākou i ke kiʻekiʻe o ka digestibility o nā meaʻai pono, ka metabolic rate a me nā kaʻina hana o ka hoʻoponopono hou ʻana o nā ʻōnaehana kino āpau.

ʻO kēlā mau probiotic wale nō i komo i loko o ke kino me nā meaʻai mea kanu maoli a i ʻole e ulu maoli i loko o ke kino ka palekana a me ka pono maoli. I loko o ka yogurt a me nā huahana waiu ʻē aʻe, he liʻiliʻi ka manaʻo o nā probiotics a ʻaʻole paha he hopena koʻikoʻi i ke olakino. ʻO ka mea ʻē aʻe, ʻo nā momona, ke kō, a me nā kinikona pōʻino e hōʻole i ka hopena o nā hua bacteria maikaʻi a hoʻololi i ka huahana i kahi pūʻulu o nā calorie ʻole.

ʻO nā meaʻai kiʻekiʻe i ka probiotics: sauerkraut, kimchi (he kīʻaha Korea e like loa me ka sauerkraut), kukama paʻakai māmā, miso paste, tempeh (pūmua holoʻokoʻa e pili ana i ka soybeans), kombucha (kombucha based drink), apple cider vinegar.

Kumuwaiwai o