He mea a kākou a pau e makemake ai e ʻai i ka yogurt. Mai ke keiki liʻiliʻi a i ke kanaka makua, ua maʻa mākou i ka ʻai ʻana i ka yogurt ma hope o ka ʻai ʻana a i ʻole i ka wā e pōloli iki ai mākou. ʻAi kekahi poʻe i ka yogurt ma kahi o ka ice cream. Akā, ua noʻonoʻo paha ʻoe inā he meaʻai māmā wale nō kēia yogurt ʻono, a i ʻole he mau pono olakino waiwai nui kona no ko kākou kino? I kēia lā, e kamaʻilio kākou e pili ana i nā waiwai huna o kēia yogurt.
ʻO ka mea mua, he aha ka yogurt?
I ka ʻōlelo maʻalahi, he meaʻai momona loa ka yogurt i hana ʻia mai ka waiū. ʻIke anei ʻoe pehea e hana ʻia ai? Hoʻomehana ʻia ka waiū a hoʻohui ʻia kahi ʻano bacteria kūikawā e pono ai ko mākou kino. A laila waiho ʻia kēia hui ʻana ma kahi mahana no kekahi mau hola. A laila, hoʻoulu ka bacteria i ke kō i loko o ka waiū, ʻo ia hoʻi ka "Lactose" , a hoʻolilo iā ia i "Lactic acid" . ʻO kēlā kaʻina hana ke kumu e hoʻopili ai ka waiū a hāʻawi iā mākou i ka ʻono ʻawaʻawa o ka yogurt a mākou i kamaʻāina ai.
ʻO kēia kaʻina hana e hana ai i ka yogurt ʻaʻole wale he huahana waiū, akā he meaʻai hū ʻia. He meaʻai piha nō hoʻi ia i nā probiotics ola, he mea maikaʻi loa ia no ke olakino o ko kākou ʻōpū.
E aʻo kākou e pili ana i nā meaʻai i loko o ka yogurt.
He kumu maikaʻi loa ka yogurt no ka protein, ka calcium, a me nā probiotics. ʻAʻole wale ia, akā hāʻawi pū ia iā mākou i nā huaora a me nā minelala ʻē aʻe he nui e pono ai ko mākou kino.
| ʻAno hānai | Nā pono no ke kino |
|---|---|
| Wikamina B12 | Mālama i ke olakino o nā hunaola koko a me ka ʻōnaehana nerve. Kāohi i ka anemia. |
| Kalipuna | Hoʻoikaika i nā iwi a me nā niho. Kāohi i ka osteoporosis. |
| Potasiuma | Kōkua i ke kāohi ʻana i ke koko. |
| ʻO ka phosphorus | He mea nui no nā iwi a me nā niho olakino. |
| ʻAiodine | He mea nui no ka hana olakino o ka thyroid a me ka palekana. |
Eia nā waiwai meaʻai no ke kīʻaha (e pili ana i 245 grams) o ka yogurt maʻemaʻe, haʻahaʻa momona me ke kō ʻole i hoʻohui ʻia:
- Kalori: Ma kahi o 154
- Pūmua: 13 grams
- Momona: 4 grams
- Nā kalapona: 17 grams
ʻO ka mea nui loa, hiki i ke kīʻaha yogurt ke hoʻokō i 40% o kāu mau pono calcium i kēlā me kēia lā a ma kahi o 50% o kāu mau pono mineral i kēlā me kēia lā, e like me ka potassium a me ka phosphorus.
E aʻo kākou e pili ana i kekahi mau ʻano yogurt.
Aia kekahi mau ʻano yogurt ma ka mākeke, he ʻokoʻa iki kēlā me kēia.
- Yogurt Kuʻuna: ʻO kēia ke ʻano yogurt maʻamau a mākou i ʻike ai. Loaʻa ia i nā pae momona like ʻole, e like me ka momona ʻole, ka momona haʻahaʻa, a me ka waiū piha.
- ʻO ka Yogurt Helene: Ua kaulana loa kēia i kēia manawa ma Sri Lanka. Hana ʻia ia ma ka wehe ʻana i nā ʻāpana wai keu (whey) i loko o ka yogurt maʻamau. No laila, ʻoi aku ka mānoanoa a me ka ʻono o ka yogurt Helene ma mua o ka yogurt maʻamau . ʻO ka mea nui loa, he pālua ka nui o ka protein ma mua o ka yogurt maʻamau . No laila, ua piha ʻoe ma hope o ka ʻai iki ʻana. He haʻahaʻa nō hoʻi ka nui o ke kō a me nā kalapona.
- Kefir: He yogurt inu kēia. He kumu ikaika loa ia o nā probiotics ma mua o ka yogurt maʻamau. Hoʻemi ke kaʻina hana fermentation i ka nui o ka lactose i loko. No laila, ʻoiai ka poʻe i loaʻa nā pilikia ʻōpū ma hope o ka inu ʻana i ka waiū (lactose intolerant) hiki ke hoʻohana i kefir i kekahi manawa.
- Yogurt Hau: He koho maikaʻi loa no ka ice cream. Eia nō naʻe, ua hoʻohui pinepine ʻia ke kō a me nā mea ʻono . No laila, ʻoiai he emi kona momona ma mua o ka ice cream, hiki iā ia ke loaʻa ka nui like o ke kō. No laila he mea nui e heluhelu i ka lepili.
ʻO nā pono olakino nui o ka ʻai ʻana i ka yogurt
1. Hoʻomaikaʻi i ke olakino o ka ʻōpū a me ka ʻai ʻana
He probiotic ka Yogurt, ʻo ia hoʻi, he mau bacteria maikaʻi ia e noho ana i loko o ko kākou ʻōpū.He hoaaloha maoli. Kōkua kēia mau probiotics i ka mālama ʻana i ke kaulike ma waena o nā bacteria maikaʻi a me nā bacteria maikaʻi ʻole i loko o ko kākou ʻōpū. Hoʻomaʻalahi kēia i ka ʻai ʻana, a hiki ke hōʻemi i nā mea e like me ka pehu ʻana a me nā ʻeha o ka ʻōpū.
2. Hoʻoikaika i nā iwi
E like me kā mākou i kūkākūkā ai ma mua, ua waiwai ka yogurt i ka calcium a me ka wikamina D (ua hoʻohui ʻia kekahi mau yogurt i ka wikamina D). He mea nui kēia mau mea ʻelua no ka hoʻoikaika ʻana i ko kākou mau iwi. ʻO ka ʻai ʻana i ka yogurt i kēlā me kēia lā hiki ke hōʻemi i ka pilikia o ka osteoporosis .
3. Maikaʻi no ke olakino o ka puʻuwai
Ua hōʻike kekahi mau noiʻi e hiki i ka ʻai ʻana i nā meaʻai e like me ka yogurt Helene ke hōʻemi i nā pae o ka cholesterol maikaʻi ʻole a me nā triglycerides i loko o ke koko. ʻO kēia nā momona e hōʻiliʻili i loko o nā kīʻaha koko i ka hala ʻana o ka manawa a hoʻoulu i ka maʻi puʻuwai. No laila, hiki i ka yogurt ke kōkua i ka hōʻemi ʻana i ka pilikia o ka maʻi puʻuwai i kekahi ʻano.
4. Hoʻemi i ka pilikia o ka maʻi diabetes
Ua hōʻike ʻia kahi loiloi o kekahi mau noiʻi nui e hiki i ka poʻe e ʻai ana i ka yogurt i kēlā me kēia lā ke loaʻa i ka 14% haʻahaʻa o ka pilikia o ka hoʻomohala ʻana i ka maʻi diabetes type 2. ʻOiai ke noiʻi ʻia nei ke kumu pololei no kēia, he maikaʻi loa ka pilina.
5. Ke pale ʻana i nā maʻi ʻōpū i nā wahine
ʻO nā wāhine me ka maʻi diabetes, ʻoi aku ka nui o ka loaʻa ʻana o nā maʻi Candida (yeast). Manaʻo kekahi mau noiʻi e hiki i ka ʻai ʻana i 8 auneke (ma kahi o hoʻokahi kīʻaha) o ka yogurt me nā moʻomeheu ola i kēlā me kēia lā ke hōʻemi i ka pilikia o kēia mau maʻi.
Mea nui: Inā kānalua ʻoe he maʻi hū kou, e ʻike pono i kāu kauka no ka ʻōlelo aʻo ma mua o ka hoʻāʻo ʻana e mālama ponoʻī.
6. Kōkua i ka kaohi ʻana i ke kaumaha
He kiʻekiʻe ka protein i loko o ka yogurt, ʻoiai ka yogurt Helene, no laila hiki i kahi liʻiliʻi ke hoʻomāʻona iā ʻoe, hiki ke kōkua iā ʻoe e kaohi i kāu ʻai nui ʻana.
E hoʻomanaʻo i kēia mau mea i ke koho ʻana a me ka ʻai ʻana i ka yogurt:
1. E makaʻala i ke kō a me ka momona: E koho i ka yogurt maʻemaʻe/ʻaʻohe mea ʻono a me ka yogurt haʻahaʻa momona i nā manawa hiki. Loaʻa pinepine i nā yogurt ʻono ka nui o ke kō.
2. E nānā i nā moʻomeheu ola: E heluhelu pono i ka lepili yogurt. E ʻimi i nā "moʻomeheu ola a me nā moʻomeheu hana" a i ʻole nā inoa o nā bacteria e like me Lactobacillus a i ʻole Bifidobacterium. ʻO kēia nā mea e hāʻawi mai iā mākou i nā pono probiotic.
3. E hana i kāu mau ʻono ponoʻī: E hoʻohui i kāu mau ʻono ponoʻī i ka yogurt ʻono ʻole ʻia.
- E hoʻohui i kekahi mau hua hou i ʻokiʻoki ʻia (maiʻa, mango, strawberries).
- E kāpīpī i kahi pauka kinamona.
- E hoʻohui i hoʻokahi teaspoon o ka pauka flaxseed. E hāʻawi pū kēia iā ʻoe i nā meaola e like me ka fiber a me ka omega-3.
4. E hoʻohana iā ia i nā meaʻai: Hiki iā ʻoe ke hoʻohana i ka yogurt ma kahi o kekahi o ka pata a i ʻole ka ʻaila i ka wā e hana ai i nā mea e like me nā keke a me nā muffins. Hiki nō hoʻi iā ʻoe ke hoʻohana i ka yogurt Helene ma kahi o kekahi mau ʻaʻahu salakeke.
He mea maikaʻi anei ka yogurt no ka poʻe pilikia i ka inu waiū?
Inā loaʻa iā ʻoe ka lactose intolerance, pono ʻoe e makaʻala i ka ʻai ʻana i ka yogurt. Eia nō naʻe, no ka mea ua wāwahi ʻia kekahi o ka lactose e ka bacteria i ka wā o ka hana ʻana i ka yogurt, ʻaʻole paha e ʻike kekahi poʻe i nā pilikia like me kā lākou e hana ai ma hope o ka inu ʻana i ka waiū. Eia nō naʻe, hiki ke ʻokoʻa kēia mai kēlā kanaka a kēia kanaka. Inā he mau hopohopo kāu, e kamaʻilio mua me kāu kauka no ka ʻōlelo aʻo.
Leka Lawe-Home
- ʻAʻole wale ka Yogurt he meaʻai ʻono, he meaʻai momona ia e waiwai ana i ka protein, ka calcium, a me nā probiotics.
- I ke kūʻai ʻana, e heluhelu mau i ka lepili e koho i kahi yogurt me ke kō ʻole i hoʻohui ʻia, haʻahaʻa ka momona, a loaʻa nā "moʻomeheu ola."
- ʻO ka ʻai ʻana i ka yogurt i kēlā me kēia lā e hoʻomaikaʻi i ke olakino o ka ʻōpū, ka ikaika o ka iwi, a me ke olakino o ka puʻuwai.
- Ma kahi o ka yogurt ʻono, ʻoi aku ka olakino o ka ʻai ʻana i ka yogurt ʻono ʻole me kahi mea e like me nā hua hou i hoʻohui ʻia.
- Inā loaʻa iā ʻoe kekahi mau maʻi, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka ma mua o ka hoʻohui ʻana i ka yogurt i kāu meaʻai.
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