Nui nā pōmaikaʻi o ka cheese, ʻo ka mea nui loa ʻo ia ka B12. E aʻo hou

ʻO ka paʻakai kahi meaʻai waiu kaulana i hiki ke leʻaleʻa iā ia iho a i hoʻohana ʻia ma ke ʻano he mea ʻono i nā meaʻai a me nā meaʻai, mai ka cheddar i ka omelet kakahiaka a i nā tōmato cherry a me nā pōpō mozzarella no ka meaʻai ʻai Mediterranean, a me ka parmesan ma ka pasta i ka ʻaina ahiahi.

Hiki i ka poʻe aloha kīkī ke huki pinepine iā lākou iho i nā huahana waiu, e alakaʻi paha i kekahi e noʻonoʻo e pili ana i ka hopena o ka ʻai ʻana i ka cheese i kēlā me kēia lā, e like me ka mea i paʻi ʻia e ka pūnaewele "Eat This Not That".

Nui nā meaʻai e like me ka protein a me ka calcium, a loaʻa i nā pūhui bioactive, e like me ka magnesium a me ka huaora B12, a me ka nui o ka sodium, momona momona, a me nā calorie.

Ua hōʻike ka poʻe akamai i ka nui o nā kuhi hewa ʻole e pili ana i ka paʻakai ma ka Pūnaewele, kahi e hopohopo ai kekahi poʻe i ka noʻonoʻo ʻana i ka ʻai ʻana, ʻoiai ʻo ia ka mea i wehewehe pinepine ʻia he kumu nui o ka momona momona, he mea paʻakikī ke hoʻoheheʻe ʻia, a hoʻopiʻi ʻia. no na mai he nui wale. Eat This Not That i noiʻi i nā loea meaʻai hilinaʻi a hōʻike lākou i kēia mau mea:

Hoʻonui ka nui o ka calcium

Wahi a ka US Dietary Guidelines, 30% o nā kāne a me 60% o nā wahine ʻaʻole lawa ka calcium i kā lākou meaʻai, a ʻo 75% o nā pākeke ʻaʻole i hoʻokō i ka haʻawina i ʻōlelo ʻia i kēlā me kēia lā o 1000 mg o ka calcium. Kōkua ka calcium i ka mālama ʻana i nā iwi olakino, akā Ua hōʻike ʻia ka noiʻi e hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ke koko, ka pale ʻana i ka pre-eclampsia, a me ka mālama ʻana i ke kaumaha olakino.

Ua wehewehe ka poʻe loea ma kahi o 72% o ka lawe ʻana i ka calcium mai nā huahana waiu a me nā meaʻai i loaʻa i nā mea waiū i hoʻohui ʻia.

E hoʻomaikaʻi i ka microbiome o ka ʻōpū

He nui ka poʻe i ʻike ʻo ka yogurt kekahi o nā ala maikaʻi loa e hoʻopaʻa ai i nā hua bacteria e kōkua i ka hoʻomaikaʻi ʻana i kāu microbiome, digestive tract, a me ke olakino ʻōnaehana immune, akā nui nā ʻano kīʻaha palupalu a paʻakikī, me ka cheddar, edamame, feta, Parmesan, a me Gouda e hāʻawi i ke kino me ka nui o nā probiotics.

Ke hoʻomau nei ka noiʻi hou ʻana e hoʻomaopopo maikaʻi i ka nui a me ke ola o ka bacteria i ka wā e hana ai i ka tiiki.

E ho'ēmi i ka pilikia o ka maʻi puʻuwai

ʻOiai ʻo ka paʻakai piha piha he kumu nui ia o ka momona momona, a ʻoiai hiki ke hoʻonui i ka pilikia o ka maʻi coronary artery, hōʻike ka noiʻi i ka ʻokoʻa.

Hoʻokahi haʻawina ma The Lancet, kahi i komo ai he 135000 i komo ma 21 mau ʻāina, i hōʻike ʻia ʻaʻohe pilina ma waena o ka ʻai ʻana i nā huahana dairy, me ka cheese, a me ka pilikia o ka maʻi puʻuwai a i ʻole nā ​​hanana coronary nui.

ʻO ka ʻoiaʻiʻo, ua hōʻike ʻia ka haʻawina ʻo ka poʻe i ʻai ʻoi aku ma mua o hoʻokahi lawelawe ʻana i nā mea momona piha a momona liʻiliʻi paha i kēlā me kēia lā i hōʻemi ʻia ka pilikia o ka maʻi puʻuwai, ka puʻuwai puʻuwai, a i ʻole ka make mai ka maʻi puʻuwai.

Hoʻōla hou ka ʻiʻo ma hope o ka hoʻoikaika kino

Ke hilinaʻi nei ka poʻe haʻuki i nā mea hoʻohui protein e hoʻoikaika i ka hoʻihoʻi ʻana i ka ʻiʻo a hāʻawi i ka ikaika a me ka loaʻa ʻana o ka hoʻomanawanui, a aia ka waiū i ka protein kiʻekiʻe a me nā ʻakika amino pono a pau. Ua hōʻoia ka noiʻi e hiki i ka whey a me ka casein protein i ka waiū ke hāpai i ka hoʻihoʻi hou ʻana ma hope o ka hoʻomaʻamaʻa ʻana a kōkua i ka hoʻoulu ʻana i ka synthesis protein muscle. Hana mua ʻia ka ʻai me ka casein, kahi protein e hoʻolohi ana i ka hoʻoulu ʻana i ka protein ma hope o ka workout.

ʻO kahi noiʻi hou, i paʻi ʻia ma ka puke moʻolelo Nutrients, ʻike ʻia ma waena o 20 mau mea pāʻani ikaika i hōʻike i ka 30g o ka protein mai ka cheese i hoʻoikaika i ka synthesis protein muscle, ka nui o ka protein mai ka waiū.

Hiki ke hoʻohui maikaʻi ʻia ka pākī i kahi ʻano ʻai kaulike, akā he mea nui e noʻonoʻo i ka nui o ka ʻāpana, no ka mea he nui nā calorie, ka sodium, a me ka momona momona.

ʻAʻole hoʻomanawanui i ka lactose

Ma kahi o 68% o ka heluna kanaka o ka honua i loaʻa i ke ʻano o ka lactose malabsorption, kahi i hiki ʻole i ke kino ke hoʻoheheʻe piha i ka lactose, ka mea nui i loaʻa i ka waiū a me nā huahana waiū. Inā ʻaʻole ʻae ʻoe i ka lactose, hiki i ka paʻakai ke hōʻeha i ka ʻōpū ma hope o ka ʻai ʻana a alakaʻi i ka pehu, ke kinoea a me ka maʻi maʻi.

ʻO ka nūhou maikaʻi, ʻoi aku ka liʻiliʻi o ka lactose ma mua o ka waiū a me ka yogurt. ʻO nā kīʻaha haʻahaʻa i ka lactose a ʻae maikaʻi ʻia ʻo Parmesan, Swiss, blue, Gouda, cheddar, brie a me edamame. ʻO nā kāki me ka nui o ka lactose me ka ricotta a me ka tilika cream.

Calories

ʻO ka hapa nui o ka poʻe aloha cheese he pilikia nui i ka ʻai ʻana i ka cheese, ʻo ia hoʻi ka nui o ka ʻai ʻana i ia mea. ʻO 30 grams o ka nui o nā cheeses paʻakikī, e like me ka cheddar, aia ma kahi o 100-125 calories, ma muli o ke ʻano. He mea maʻalahi ka lawe ʻana i ka 90 a 120 grams i ka noho hoʻokahi, ma ke ʻano he ʻai a i ʻole he ʻāpana o ka papa nui.

ʻO ka wānana horoscope a Maguy Farah no ka makahiki 2023