Ma luna o ka pizza, ma waenakonu o kahi sanwika, ma luna o kahi salakeke... he aha kāu e hana ai me ka ʻole o ka tīhi? He ʻono loa ia. Akā ua lohe mākou a pau he meaʻai momona a maikaʻi ʻole ka tīhi. ʻO ia ke kumu e makaʻu iki ai kekahi poʻe i ka ʻai ʻana i ka tīhi. He aha ka moʻolelo maoli? He meaʻai ʻono wale nō anei ka tīhi? A i ʻole he mau pono olakino kona a mākou i ʻike ʻole ai? ʻAe, no laila i kēia lā e kamaʻilio mākou e pili ana i nā mea āpau e pili ana i kēia tīhi.
E nānā mua kākou i ka meaʻai i loko o ka tīhi.
He "meaʻai holoʻokoʻa" maoli ka tīhi. I ka ʻōlelo maʻalahi, he meaʻai ia i hana ʻia e like me kona ʻano maoli e like me ka hiki, me ka hoʻohui ʻole ʻana i nā mea hana he nui.
Akā, ʻokoʻa loa ka waiwai o ka tīhi ma muli o ke ʻano a me ka nui o ka tīhi āu e ʻai ai. ʻO kahi mea e hoʻomanaʻo ai, ʻo ia ka noho mamao aku mai nā tīhi i hana nui ʻia ma ka mākeke . No ka laʻana, aia paha i loko o kekahi mau 'ʻāpana tīhi' nā mea ʻono i hoʻohui ʻia, nā mea mālama, a me ka paʻakai kiʻekiʻe (sodium).
Aia i loko o ka tīhi maikaʻi nā meaʻai waiwai e like me:
- Pūmua
- Wikamina A
- Wikamina B12
- Wikamina K
- Zinc
- Kalipuna
- Wikamina D
I mea e hoʻomaopopo ai i nā ʻokoʻa meaʻai ma waena o nā ʻano tīhi, e nānā kākou i kekahi mau laʻana.
| ʻAi Meaʻai | Kīhi ʻAmelika (1 auneke / 28 grams) | Kīhi Brie (1 auneke / 28 grams) | Kīhi Feta (1 auneke / 28 grams) |
|---|---|---|---|
| Nā Kalori | 104 | 95 | 75 |
| Pūmua | 5 grams | 6 grams | 4 grams |
| Momona | 9 grams | 8 grams | 6 grams |
| Kalipuna | 293 milligrams | 52 milligrams | 140 milligrams |
| Paʻakai (sodium) | 468 milligrams | 180 milligrams | 323 milligrams |
ʻO ke ala maikaʻi loa e koho ai i kahi tīhi olakino, ʻo ia ka heluhelu pono ʻana i ka lepili ma mua o ke kūʻai ʻana.
He aha nā pono olakino o ka ʻai ʻana i ka tīhi?
ʻAʻole wale ka tīhi he meaʻai ʻono. Inā koho pono ʻoe a ʻai pono iā ia, he nui kona mau pono.
Ikaika no nā iwi a me nā ʻiʻo
He mea nui loa ka calcium a me ka protein i loko o ka tīhi no ke kūkulu ʻana i nā iwi ikaika a me nā ʻiʻo. Waiwai ka tīhi i kahi ʻano protein i kapa ʻia ʻo 'Whey protein', kahi i hoʻohana ʻia e nā mea hoʻoikaika kino. Eia kekahi, waiwai ka tīhi i ka calcium no ka mea ua hana ʻia mai ka waiū. Kōkua ka calcium i ka ulu ʻana o nā iwi i nā keiki ʻōpio a kōkua pū i ka pale ʻana i ka osteoporosis, kahi e kū mai ana i ka wā ʻelemakule.
Kōkua i ka hōʻemi ʻana i ka mumū
Ua ʻike ʻia ma ka noiʻi ʻana he kōkua kekahi ʻano momona i loko o ka tīhi, e like me ka conjugated linoleic acid (CLA) , i ka hōʻemi ʻana i ka mumū i loko o ke kino. Hiki nō hoʻi i kēia ke kōkua i ka pale ʻana i nā maʻi puʻuwai a me ka momona.
Hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ke koko
ʻO ke kiʻekiʻe o ka calcium i loko o nā meaʻai waiū, e like me ka tīhi, hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ke koko. ʻOi aku ka maikaʻi, hiki ke ʻai ʻia nā tīhi haʻahaʻa momona a haʻahaʻa sodium (e.g. tīhi hale liʻiliʻi, tīhi ricotta, parmesan, feta) ma ke ʻano he ʻāpana o ka ʻai olakino.
Kōkua i ka mālama ʻana i nā kīʻaha koko
ʻO Glutathione ka tīhi.Ua hōʻike ʻia e ka noiʻi he kumu maikaʻi paha ia o kahi antioxidant ikaika i kapa ʻia ʻo niacin. Kōkua kēia antioxidant i ka mālama ʻana i ke olakino o ka lolo a me ka hana o nā kīʻaha koko.
Maikaʻi no ke olakino ʻōpū
Aia i loko o nā meaʻai i hoʻoulu ʻia e like me ka tīhi a me ka yogurt nā bacteria probiotic , he mau bacteria maikaʻi ia i loko o ko kākou ʻōpū. Ua hōʻike kekahi mau noiʻi e hiki i kēia mau bacteria maikaʻi ke kōkua i ka mālama ʻana i nā pae cholesterol olakino i loko o ke kino.
Nā mea e makaʻala ai i ka wā e ʻai ana i ka tīhi
Me nā pono o ka tīhi, aia kekahi mau mea e pono ai mākou e makaʻala i ka wā e ʻai ana i ka tīhi.
- ʻAleʻaleʻa Casein: Hiki i kekahi poʻe ke maʻi i ka casein, kahi protein i loaʻa i nā huahana waiū. Hiki i kēia ke hana i nā kūlana e like me ka mumū ma ke kino holoʻokoʻa, nā ʻulaʻula ʻili, ka ʻāʻī, ka ʻeha poʻo, a me ka luhi.
- ʻAʻole hiki i kou kino ke hoʻoheheʻe i ka lactose , kahi ʻano kō i loaʻa i ka waiū, hiki iā ʻoe ke ʻike i nā hōʻailona e like me ka bloating, ke kinoea , a me ka maʻi diarrhea ma hope o ka ʻai ʻana i ka tīhi.
Inā loaʻa iā ʻoe kēia ʻano ʻeha ma hope o ka ʻai ʻana i ka tīhi a i ʻole nā meaʻai waiū ʻē aʻe, he mea nui loa ia e kamaʻilio me kāu kauka ʻohana e pili ana i ia mea.
- Kiʻekiʻe i ka momona saturated a me ka sodium (paʻakai): ʻOi aku ka kiʻekiʻe o ka tīhi i ka momona saturated a me ka sodium (paʻakai). ʻO ka nui o kēia mau mea hiki ke kōkua i ka maʻi puʻuwai, ka maʻi diabetes, a me ke koko kiʻekiʻe . No laila, ʻaʻohe mea ʻono o ka tīhi, he mea naʻauao mau ke ʻai ʻana iā ia me ke kaulike .
Inā he mea kanu ʻoe, pono ʻoe e ʻike i kēia!
Manaʻo ka poʻe he nui ua hana ʻia ka tīhi mai ka waiū a no laila hiki ke ʻai ʻia e nā mea ʻai mea kanu āpau. Akā ʻoi aku ka paʻakikī o ka ʻoiaʻiʻo ma mua o kēlā.
ʻO ka mea maʻamau, i ka hana ʻana i ka tīhi, hoʻohana ʻia kahi hui ʻana o nā enzymes i kapa ʻia ʻo rennet e hoʻohuihui i ka waiū a hoʻolilo iā ia i tīhi. ʻO ka mea pōʻino, loaʻa pinepine kēia rennet mai ka ʻōpū o nā keiki bipi . Ua kapa ʻia hoʻi ʻo 'calf rennet'. No laila, inā he mea ʻai mea kanu a vegan paha ʻoe e pale loa i nā huahana holoholona, ʻaʻole kūpono kēia mau ʻano tīhi iā ʻoe.
Eia naʻe, ʻaʻole hana ʻia nā tīhi a pau me ka rennet holoholona. I kēia mau lā, nui nā ʻano hana ʻē aʻe.
| ʻAno Rennet | Wehewehena |
|---|---|
| ʻO ka Rennet holoholona | Loaʻa ia mai ka ʻōpū o nā keiki bipi a nui i nā tīhi e like me Parmesan a me Gorgonzola. |
| Rennet Mea Kanu | Nā ʻenzymes i unuhi ʻia mai kekahi mau mea kanu (e like me nā fiku, ka pua kākala). Kūpono no ka poʻe ʻai mea kanu. |
| Rennet Microbial | Hana ʻia mai nā microorganisms e like me ka fungi a me ka hū. He kūpono nō hoʻi kēia no ka poʻe ʻai mea kanu. |
| ʻAʻohe Rennet | Hana ʻia nā tīhi e like me ka paneer a me ka tīhi hale me nā waikawa e like me ka wai lemona a i ʻole ka vīnega. ʻAʻole pono kēia i ka rennet. |
No laila, inā he mea ʻai mea kanu ʻoe, ma mua o ke kūʻai ʻana i ka tīhi, e nānā i ka lepili e ʻike inā ʻōlelo ʻia "vegetable rennet" a i ʻole "microbial rennet." Inā ʻōlelo wale ia "enzymes," he rennet holoholona paha ia.
Leka Lawe-Home
- He meaʻai ka tīhi i loaʻa nā meaola waiwai e like me ka protein a me ka calcium.
- Eia nō naʻe, hiki ke kiʻekiʻe i ka momona a me ka paʻakai (sodium), no laila he mea nui e ʻai mau i ka palena .
- I ke kūʻai ʻana, e hoʻāʻo e koho i nā tīhi kūlohelohe ʻaʻole i hana nui ʻia. E heluhelu i ka lepili a e makaʻala i ka paʻakai a me ka momona.
- Inā he mea ʻai mea kanu ʻoe, e makaʻala i ke ʻano o ka rennet i loko o ka tīhi. E koho i nā tīhi i loaʻa ka rennet "mea kanu" a i ʻole "microbial".
- Inā loaʻa iā ʻoe kekahi mau hōʻailona maʻi a i ʻole ka ʻeha o ka ʻōpū ma hope o ka ʻai ʻana i ka tīhi, e kamaʻilio me kāu kauka e pili ana i ia mea.
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