I runga i te pīta, i waenganui o te hanawiti, i runga i te huamata... he aha te mea ka taea e koe te mahi me te kore tiihi? He tino reka. Engari kua rongo katoa tātou he kai momona, he kai kino te tiihi. Koia te take e mataku ai ētahi tāngata ki te kai tiihi. He aha te kōrero pono? He kai reka noa iho te tiihi? He pai rānei ki te hauora kāore tātou e mōhio? Āe, i tēnei rā ka kōrero tātou mō ngā mea katoa e pā ana ki tēnei tiihi.
Kia titiro tuatahi tātou ki ngā matūkai kei roto i te tiihi.
He "kai katoa" tūturu te tīhi. Ki te kī māmā noa, he kai i hangaia kia tata ki tōna āhua tūturu, me te kore e tāpirihia he maha o ngā kai hangai.
Engari he rerekē te uara kai o te tīhi i runga i te momo me te nui o te tīhi e kainga ana e koe. Ko tētahi mea hei maumahara māu ko te karo i ngā tīhi tino tukatukahia kei te mākete . Hei tauira, ko ētahi 'poro tīhi' kei roto pea he kakara tāpiri, he matū tiaki, me te tote nui (konutai).
Kei roto i te tīhi kounga pai ngā matūkai whai hua pēnei i:
- Pūmua
- Huaora A
- Huaora B12
- Huaora K
- Konutea
- Konupūmā
- Huaora D
Hei mārama ki ngā rerekētanga kai i waenga i ngā momo tiihi, me titiro tātou ki ētahi tauira.
| Kai Totika | Tīhi Amerika (1 aune / 28 karamu) | Tīhi Brie (1 auneke / 28 karamu) | Tīhi Feta (1 auneke / 28 karamu) |
|---|---|---|---|
| Ngā Kaora | 104 | 95 | 75 |
| Pūmua | 5 karamu | 6 karamu | 4 karamu |
| Ngako | 9 karamu | 8 karamu | 6 karamu |
| Konupūmā | 293 mirikaramu | 52 mirikaramu | 140 mirikaramu |
| Konutai (tote) | 468 mirikaramu | 180 mirikaramu | 323 mirikaramu |
Ko te huarahi pai ki te whiriwhiri i tētahi tīhi hauora ko te pānui marie i te tapanga i mua i te hoko.
He aha ngā painga hauora o te kai tiihi?
Ehara i te mea he kai reka noa te tīhi. Ki te whiriwhiria tika, ā, ki te kai taurite hoki, he maha ngā painga.
Te kaha mō ngā wheua me ngā uaua
He mea tino nui te konupūmā me te pūmua i roto i te tīhi mō te hanga i ngā wheua me ngā uaua kaha. He nui te momo pūmua i roto i te tīhi e kiia nei ko te 'Whey protein', e whakamahia ana e ngā kaiwhakakorikori tinana. He nui hoki te konupūmā i roto i te tīhi nā te mea he miraka te mea i hangaia ai. Ka āwhina te konupūmā ki te whanaketanga o ngā wheua i roto i ngā tamariki nohinohi, ā, ka āwhina hoki ki te tiaki i te osteoporosis, e pā ana ki te kaumātuatanga.
Āwhina ki te whakaiti i te mumura
Kua kitea e ngā rangahau he āwhina ētahi momo ngako i roto i te tīhi, pērā i te waikawa linoleic conjugated (CLA) , ki te whakaiti i te mumura i roto i te tinana. Tērā pea ka āwhina anō hoki tēnei ki te ārai i te mate manawa me te momona.
Tērā pea ka āwhina i te whakaheke i te toto toto
Mā te nui o te konupūmā i roto i ngā kai miraka, pērā i te tīhi, ka āwhina i te whakaheke i te toto toto. Ina koa, ko ngā tīhi iti-ngako me te iti-konutai (hei tauira, te tīhi kātihi, te tīhi ricotta, te parmesan, te feta) ka taea te kai i roto i te kai hauora me te iti o te ngako.
Ka whai wāhi ki te tiaki i ngā oko toto
Ko te tīhi he Glutathione.E whakaatu ana ngā rangahau he puna pai pea tēnei mō tētahi antioxidant kaha e kiia nei ko te niacin. Ka āwhina tēnei antioxidant ki te pupuri i te hauora o te roro me te mahi a ngā oko toto.
He pai mō te hauora o te nakunaku
Kei roto i ngā kai whakapūkara pērā i te tīhi me te miraka kawa ngā huakita probiotic , arā, he huakita pai i roto i tō tātou puku. Kua whakaatuhia e ētahi rangahau ka taea e ēnei huakita pai te āwhina ki te pupuri i ngā taumata cholesterol hauora i roto i te tinana.
Ngā mea hei tūpato i te wā e kai ana i te tīhi
Haunga ngā painga, tera ētahi mea me mōhio tātou i te wā e kai ana i te tiihi.
- Mate pāwera ki te Casein: Tērā pea ka pāwera ētahi tāngata ki te casein, he pūmua e kitea ana i roto i ngā hua miraka. Ka pā mai pea ēnei āhuatanga pēnei i te mumura puta noa i te tinana, te ponana kiri, te hakihaki, te ānini, me te ngenge.
- Te Ārai i te Lactose: Ki te kore e taea e tō tinana te nakunaku i te lactose , he momo huka e kitea ana i roto i te miraka, ka pāngia pea koe e ngā tohu pēnei i te pupuhi, te hau , me te mate korere i muri i te kai tiihi.
Ki te pāngia koe e ēnei momo mamae i muri i te kai tiihi, i ētahi atu kai miraka rānei, he mea tino nui kia kōrero koe ki tō tākuta whānau mō tēnei mea.
- He nui te ngako kukū me te konutai (tote): He nui te ngako kukū me te konutai (tote) i roto i te tīhi. Ki te nui rawa ēnei ka pāngia e te mate manawa, te mate huka, me te toto toto tiketike . Nō reira, ahakoa te reka o te tīhi, he mea whakaaro nui kia kai i te iti noa iho .
Ki te mea he kai huawhenua koe, me mōhio koe ki tēnei!
He tokomaha te hunga e whakaaro ana he miraka te mea e hanga ai te tiihi, nō reira ka taea te kai e te hunga kaiwhenua katoa. Engari he uaua ake te pono i tērā.
I ngā tikanga tuku iho, i te wā e hanga ana i te tiihi, ka whakamahia he ranunga o ngā whākōkī e kiia nei ko te rennet hei whakapūmau i te miraka, hei huri hei tiihi. Engari, he maha ngā wā ka puta mai tēnei rennet i te arai puku o ngā kuao kau . Ka kiia hoki ko te 'calf rennet'. Nō reira, ki te mea he kaiwhenua koe, he vegan rānei e karo rawa ana i ngā hua kararehe, kāore ēnei momo tiihi e pai mōu.
Heoi, kāore ngā tiihi katoa e hangaia ana ki te rennet kararehe. I ēnei rā, he maha ngā tikanga rerekē.
| Momo rennet | Whakaahuatanga |
|---|---|
| Rennet Kararehe | Ka riro mai i ngā puku o ngā kuao kau, ā, he nui ngā tiihi pērā i te Parmesan me te Gorgonzola. |
| Rennet Huawhenua | Ngā whākōkī i tangohia mai i ētahi tipu (hei tauira, piki, tataramoa). He pai mō te hunga kaiwhenua. |
| Rennet moroiti | I hangaia mai i ngā moroiti pēnei i te harore me te rewena. He pai hoki tēnei mō te hunga kaiwhenua. |
| Kore-Rēneti | Ko ngā tīhi pēnei i te paneer me te tīhi kātihi ka hangaia ki ngā waikawa pēnei i te wai rēmana, te winika rānei. Kāore e hiahiatia he rennet. |
Nō reira, ki te mea he kaiwhenua koe, i mua i te hoko tiihi, tirohia te tapanga kia kite mēnā kei roto te kīanga "rennet huawhenua" "rennet moroiti rānei." Ki te mea ko te kīanga "ngā whākōkī" anake, he rennet kararehe pea.
Karere Tangohia ki te Kāinga
- He kai te tīhi kei roto i ngā matūkai whai hua pērā i te pūmua me te konupūmā.
- Heoi, he nui te ngako me te tote (konutai) i roto, nō reira he mea nui kia kai taurite tonu .
- I te wā e hoko ana, ngana ki te whiriwhiri i ngā tiihi māori kāore i tino tukatukahia. Pānuihia te tapanga, kia mōhio hoki ki te tote me te ngako kei roto.
- Ki te mea he kai huawhenua koe, kia tūpato ki te momo rennet i roto i te tīhi. Kōwhiria ngā tīhi kei roto he rennet "huawhenua" he rennet "pūtaiao" rānei.
- Mena ka pāngia koe e ētahi tohu mate pāwera, mamae rānei te puku i muri i te kai tiihi, kōrero ki tō tākuta .
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