Pezani Mkaka Woyenera kwa Inu

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Kodi mumada nkhawa ndi momwe mungapezere mkaka wabwino kwambiri womwe mungamwe? Zosankha zanu sizimangokhala zopanda mafuta kapena zopanda mafuta; tsopano mutha kusankha kuchokera pakumwa kuchokera ku gwero la chomera kapena nyama. Yang'anani pamndandanda wamitundu yodziwika bwino kuti mudziwe mkaka womwe ungakuthandizeni kuti mukhale ndi thanzi labwino.

Mkaka wa Soy

Wopangidwa kuchokera kuzomera, mkaka uwu mulibe cholesterol ndipo uli ndi mafuta ochepa kwambiri. Nyemba za soya zili ndi mapuloteni ambiri ndi potaziyamu, ndipo zidzakuthandizani kuti musakhale owonda: Chikho chimodzi cha mkaka wopanda soya chimakhala ndi zopatsa mphamvu 100 ndi magalamu anayi a mafuta. Ngakhale pali ubwino wambiri wathanzi wa mkaka wa soya , opanga ena amawonjezera shuga kuti azikometsera kukoma, kotero werengani ma CD mosamala.

Mkaka wa Almond

Njira iyi yopanda mafuta m'thupi ndi yabwino kwa iwo omwe akuyesera kuti azikhala ndi zakudya zopatsa thanzi ndikuwunika kuchuluka kwa cholesterol. Ndichisankho chabwino kwa anthu omwe ali ndi lactose osalolera. Ngakhale mkaka wa amondi uli ndi zopatsa mphamvu zochepa (chikho chimodzi chili ndi zopatsa mphamvu 60), ulibe phindu la thanzi la mkaka wa soya, monga mapuloteni ndi calcium.

Mkaka wa Mbuzi

Anthu ena amakonda mawonekedwe a mkaka wa mbuzi, kuphatikizapo kafukufuku wina wasonyeza kuti ndi ochepa allergenic komanso osungunuka kwambiri kusiyana ndi zosankha zina. Chikho chimodzi chimakhala ndi zopatsa mphamvu 170, magalamu 10 a mafuta, ndi mamiligalamu 27 a cholesterol.

Mkaka Wa Ng'ombe

Mofanana ndi ubwino wa mkaka wa soya pa thanzi, kapu ya mkaka wa ng'ombe yomwe imakonda kutchuka imakhala ndi kashiamu, mapuloteni, ndi vitamini A ndi D. Pankhani ya thanzi la mkaka, mkaka wathunthu umakhala ndi pafupifupi kuwirikiza kawiri ma calories a skim (150 ndi 80) zopatsa mphamvu pa kapu imodzi, motsatana), kotero ngati mukuyesera kuti mukhale ndi thanzi labwino komanso kuwonera kuchuluka kwa mafuta m'thupi, mutha kusankha mafuta ochepa kapena ochepa - amapereka mapuloteni ofanana opanda mafuta odzaza.

Mkaka wa hemp

Ubwino wamkaka wa chomera chochokera ku cannabis ndi wabwino kwambiri. Mkaka wa hemp uli ndi omega-3 fatty acids wambiri, ndipo ulibe cholesterol. Chikho chimodzi cha mkaka wa hemp chimakhala ndi ma calorie 100 ndi mamiligalamu 400 a calcium, zomwe ndizoposa mkaka wa ng'ombe.

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