Ke noʻonoʻo kākou i ke kīʻaha waiū, noʻonoʻo kākou i ka ikaika a me ke olakino. Mai ka wā kamaliʻi mai, ua koi mai ko kākou mau makuahine iā kākou e inu i ka waiū, me ka ʻōlelo ʻana, "E ke keiki, e inu i ka waiū e hoʻoikaika i kou mau iwi." Akā, he mea maikaʻi maoli anei ka waiū a he mea nui no nā kānaka a pau? Loaʻa i kekahi poʻe nā pilikia ʻōpū ke inu lākou i ka waiū. Wahi a kekahi poʻe e ulu nui ana lākou ke inu lākou i ka waiū. No laila, i kēia lā, e kamaʻilio kākou e pili ana i nā mea āpau e pono ai ke ʻike e pili ana i ka waiū, ʻo ia hoʻi, nā pono a me nā pōʻino a pau, me ka maʻalahi a me ka pololei.
I ka ʻōlelo maʻalahi, he aha kēia waiū?
He wai momona ka waiū i hana ʻia e nā ʻōpū umauma o nā mammary. Hana nā mammals a pau, me nā kānaka, i ka waiū. ʻO ka waiū umauma ka meaʻai maikaʻi loa no nā pēpē ʻōpio. Akā eia kekahi, ua ʻai mākou i nā waiū holoholona e like me ka waiū bipi, ka waiū pipi, a me ka waiū kao no nā tausani makahiki. Ma Sri Lanka, ke ʻōlelo mākou "waiū," ʻo ia hoʻi ka waiū bipi. ʻO kahi ala maikaʻi, maʻalahi, a ʻaʻole hoʻi i emi ke kumukūʻai e hoʻohui koke i kekahi mau meaʻai e like me ka protein, calcium, a me ka wikamina D i kou kino, ʻo ia ka inu ʻana i kahi aniani waiū.
He aha nā ʻano waiū i loaʻa i kēia lā?
Ke hele ʻoe i kahi hale kūʻai, ua ʻike paha ʻoe i nā ʻano waiū like ʻole. E nānā kākou i ko lākou ʻano. ʻO ka ʻike e pili ana i kēia mau mea e kōkua iā ʻoe e koho i ka mea kūpono iā ʻoe.
| ʻAno waiū | He wehewehe maʻalahi |
|---|---|
| Waiū UHT | He waiū kēia i hoʻomehana ʻia i kahi mahana kiʻekiʻe loa e pepehi i nā germs. No laila, ʻaʻole pono ʻoe e hoʻokomo i loko o ka friji a hiki i ka wehe ʻana o ka ʻeke. Hiki ke mālama ʻia no ka manawa lōʻihi. |
| Waiū Paka | He mea kaulana loa ia i waena o mākou ma Sri Lanka. Hana ʻia ia ma ka hoʻomaloʻo ʻana i ka waiū wai a me ka wehe ʻana i ka wai a pau. Hiki ke mālama ʻia kēia no ka manawa lōʻihi. |
| Waiū pata | He ʻano waiū i hana ʻia ma ka hoʻoulu ʻana i ka waiū maʻamau me kahi ʻano bacteria kūikawā. He ʻawaʻawa iki ka ʻono. |
| Waiū ʻono | He mea kaulana ka waiū me nā mea ʻono i hoʻohui ʻia e like me ka vanilla, ke kokoleka, ka ʻōhelopapa, a me ke kō, i waena o nā keiki ʻōpio. |
| Waiū ʻaʻohe waiū | He mau koho ʻē aʻe maikaʻi kēia no ka poʻe maʻi ʻaleka i ka waiū a i ʻole ka poʻe ʻaʻole ʻai i nā huahana holoholona. ʻO nā laʻana e like me ka soy, almond, oat, a me ka waiū niu. |
He aha nā pono nui o ka inu ʻana i ka waiū?
He nui nā pono koʻikoʻi o ka inu ʻana i ka waiū i ko kākou kino. E nānā kākou i kēlā me kēia.
1. Nā protein e kūkulu ai i ke kino
E noʻonoʻo i ko kākou kino me he hale lā. ʻO ka poloka hale nui i hoʻohana ʻia no ke kūkulu ʻana i kēlā hale, ʻo ia ka protein . ʻO ka protein ka poloka hale nui o nā mea āpau i loko o ko kākou kino, me ko kākou mau ʻiʻo, nā iwi, ka ʻili, a me ka lauoho. Ma ka awelika, pono kahi pākeke ma kahi o 50 grams o ka protein i kēlā me kēia lā. ʻO kahi aniani o ka waiū bipi (1% momona) aia ma kahi o 8 grams o ka protein. No laila, he kumu maikaʻi ia o ka protein.
2. Kalipuna no nā iwi a me nā niho ikaika
He mineral koʻikoʻi ka kalipuna e mālama i ko kākou mau iwi a me nā niho i ikaika. Pono nō hoʻi ia no ke kāpili ʻana o ke koko, ka ʻūlū ʻana o nā ʻiʻo, a me ka puʻuwai maʻamau . ʻOkoʻa ka nui o ka kalipuna āu e pono ai i kēlā me kēia lā ma muli o kou mau makahiki.
Paipai nā kauka i ka poʻe ma luna o 50 mau makahiki e inu i ka waiū e hōʻemi i ka pilikia o ka osteoporosis, kahi maʻi lahilahi iwi e kū mai ana me ka ʻelemakule. Eia nō naʻe, ua hui pū ʻia nā manaʻo o ka noiʻi e pili ana i kēia. Wahi a kekahi mau noiʻi ʻoiai ʻo ka inu ʻana i ka waiū e hoʻonui ai i ka nui o ka iwi, ʻaʻohe ona hopena koʻikoʻi i ka pale ʻana i nā haki.
3. Kōkua iā ʻoe e hiamoe maikaʻi i ka pō
Inā pilikia ʻoe i ka hiamoe ʻana i ka pō, ua lohe paha ʻoe i kekahi e ʻōlelo ana iā ʻoe e "inu i ke kīʻaha waiū mehana a hiamoe." Aia kekahi ʻoiaʻiʻo i kēia. Aia i loko o ka waiū kahi waikawa amino i kapa ʻia ʻo tryptophan . Hoʻohana ko mākou kino i kēia e hana i ʻelua mau kemika he mea nui no ka lolo. ʻO kēia ka serotonin a me ka melatonin . Kōkua kēia mau mea ʻelua i ka hoʻomaha ʻana i ko mākou kino a me ka noʻonoʻo a hoʻomākaukau iā mākou no ka hiamoe. Ua like ia me ka hoʻouna ʻana i kahi hōʻailona i ko mākou lolo ua hiki i ka manawa e hiamoe ai.
Nā pōʻino o ka waiū a me nā mea e pono ai ke ʻike
ʻOiai he mea inu olakino ka waiū, ʻaʻole kūpono ia no nā kānaka a pau. A aia kekahi mau mea e makaʻala ai.
| Nā mea e makaʻala ai | Ka wehewehe a me nā kuhikuhi |
|---|---|
| ʻAʻole hoʻomanawanui i ka lactose | He pilikia kēia i loaʻa i nā kānaka he nui. ʻO ke kumu, ʻo ka emi ʻana o ka hana a ke kino i ka enzyme lactase, ka mea e pono ai no ka hoʻoheheʻe ʻana i ka lactose, kahi ʻano kō i loaʻa i ka waiū. Inā ʻike ʻoe i nā hōʻailona e like me ka piha, ka ʻeha o ka ʻōpū, a me ka pehu ʻana i loko o ka hapalua hola a ʻelua paha o ka inu ʻana i ka waiū, hiki iā ʻoe ke loaʻa i kēia maʻi. ʻO mākou, he poʻe ʻAsia, hiki ke ʻike pinepine i kēia maʻi. Inā he kānalua kāu e pili ana i kēia , ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka. |
| ʻO ka momona a me ka maʻi puʻuwai | Kiʻekiʻe ka momona momona i ka waiū momona piha. Aia kahi manaʻoʻiʻo e hiki i ka ʻai nui ʻana i ia mea ke hoʻonui i ka pilikia o ka maʻi puʻuwai. ʻO ia ke kumu e paipai ai nā hui e like me ka American Heart Association e koho i ka waiū haʻahaʻa a i ʻole ka waiū ʻole. |
| Ke hāʻawi ʻana i nā keiki liʻiliʻi | Mai hāʻawi i ka waiū bipi i nā pēpē ma lalo o hoʻokahi makahiki. Hiki iā ia ke hoʻoulu i ke kahe koko liʻiliʻi i loko o ko lākou ʻōpū. Eia kekahi, ʻaʻole hiki i ko lākou mau puʻupaʻa ke lawelawe i ka nui o ka protein i loko o ka waiū bipi. |
| Ka hoʻohana ʻana i ka waiū maka | He waiū kēia i hoʻomaʻemaʻe ʻole ʻia, ʻo ia hoʻi, ʻaʻole i hoʻomehana ʻia e pepehi i nā germs. Hiki iā ia ke loaʻa nā germs weliweli e hiki ke hoʻoulu i nā maʻi koʻikoʻi e like me ka listeria, typhoid, a me ka maʻi puʻupuʻu. Mai inu i ka waiū maka. ʻOi aku ka nui o nā keiki, nā wahine hāpai, ka poʻe ʻelemakule, a me ka poʻe me nā ʻōnaehana pale nāwaliwali (ʻo ka poʻe me nā maʻi e like me ke kanesa a me ka HIV) pono e makaʻala loa i kēia. |
| Ka pilikia o ke kanesa | Manaʻo kekahi mau haʻawina e hiki i ka momona a me nā hormones i loko o ka waiū a me ka tīhi ke hoʻonui i ka pilikia o kekahi mau maʻi kanesa, e like me ke kanesa prostate. Eia nō naʻe, manaʻo kekahi mau haʻawina e hiki i ka calcium a me ka wikamina D i loko o ka waiū ke hōʻemi i ka pilikia o nā maʻi kanesa e like me ke kanesa colorectal. No laila, aia nō kēia i ke kahua noiʻi. |
Pehea e hoʻohana ai i ka waiū?
Ma waho aʻe o ka inu ʻana i ka waiū, nui nā ala e hoʻohui ai i ka waiū i kā mākou meaʻai.
- Kī waiū: Kaulana loa i waena o mākou ma Sri Lanka.
- Hana i ka porridge: I ka hana ʻana i ka porridge mai nā mea e like me ka oats a me ka laiki, hiki iā ʻoe ke hoʻohui i ka waiū ma kahi o ka wai. Ma kēlā ala, e ʻoi aku ka momona.
- Waiū Kawau: Hoʻohana mākou i ka waiū no ka waiū waiū a mākou e hana ai no kā mākou meaʻai.
- Nā huahana ʻē aʻe: Hana ʻia nā mea he nui mai ka waiū, e like me ka yogurt, ka waiū momona ʻole, ka tīhi, ka pata, ka ghee, a me ka ice cream.
ʻO ka mea nui loa, ʻo ia ka mālama pono ʻana i ka waiū i loko o ka pahu hau ma hope o kou lawe ʻana mai i ka home. Ke pala ka waiū, loli kona ʻala, lilo ia i ʻawaʻawa, melemele, a hiki ke hū. Inā hana ʻia kēlā, mai hoʻohana.
Leka Lawe-Home
- He kumu maikaʻi ka waiū no ka calcium, ka protein, a me ka wikamina D. Akā, ʻaʻole pono ka waiū no ke olakino maikaʻi.
- Inā ʻoe e inu i ka waiū, he mea naʻauao ke koho i kahi ʻano waiū haʻahaʻa momona, me ka noʻonoʻo ʻana i ka pilikia o ka maʻi puʻuwai.
- Inā loaʻa iā ʻoe nā pilikia ʻōpū (lactose intolerance) i ka wā e inu ana i ka waiū, mai hopohopo. Aia nā koho ʻē aʻe e like me ka soy a me ka almond. E kamaʻilio me kāu kauka e pili ana i kēia.
- Mai hāʻawi i ka waiū bipi i nā pēpē ma lalo o hoʻokahi makahiki. Eia kekahi, e pale i ka hoʻohana ʻana i ka waiū maka, ʻaʻole i hoʻomaʻemaʻe ʻia.
- I ke kūʻai ʻana i ka waiū a i ʻole nā huahana waiū ʻē aʻe, e heluhelu i ka lepili e ʻike ai inā he kō i hoʻohui ʻia. ʻO nā waiū ʻono, ʻoi aku hoʻi, hiki ke kiʻekiʻe i ke kō.
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