Kodi Mkaka Wolimba Ndi Chiyani? Ubwino ndi Ntchito

Zamkati

• Momwe amapangidwira
• Kulimbitsa motsutsana ndi mkaka wopanda mpumulo
• Ubwino wa mkaka wokhala ndi mipanda yolimba
• Kumadzaza mipata yazakudya mu zakudya zanu
• Amalimbikitsa kukula bwino kwa ana
• Bwino thanzi mafupa
• Zowonongeka
• Mfundo yofunika

Mkaka wolimba umagwiritsidwa ntchito kwambiri padziko lonse lapansi kuthandiza anthu kupeza michere yomwe mwina ingasowe m'zakudya zawo.

Amapereka maubwino angapo poyerekeza ndi mkaka wopanda vuto.

Nkhaniyi ikufotokoza momwe mkaka wolimbikira umapangidwira, komanso zakudya zake, maubwino ake, komanso kuchepa kwa ntchito.

Momwe amapangidwira

Mkaka wolimba ndi mkaka wa ng'ombe womwe uli ndi mavitamini owonjezera ndi mchere womwe mwachilengedwe sapezeka mumkaka wambiri.

Nthawi zambiri, mavitamini D ndi A amawonjezeredwa mkaka wogulitsidwa ku United States ().

Komabe, mkaka ukhoza kulimbikitsidwa ndi zakudya zina zosiyanasiyana, kuphatikiza zinc, iron, ndi folic acid ().

Momwe mkaka umalimbikitsidwira kapena kutengera komwe mumakhala komanso zakudya zomwe zingasowe mdziko lanu. Ngakhale mayiko ena amafuna kuti mkaka uzitsata ndi lamulo, sizili choncho ku United States ().

Komabe, mkaka wokhala ndi mipanda yolimba ndikofala kwambiri kuposa mkaka wopanda mpumulo ku United States.

Potengera momwe amagwiritsidwira ntchito, mkaka wokhala ndi mipanda yolimba umagwiritsidwanso ntchito chimodzimodzi ndi mitundu yopanda zingwe, monga kumwa kapena kuphika.

Kulimbitsa mkaka, vitamini A palmitate ndi vitamini D3 zimaphatikizidwa. Izi ndiye mitundu yogwira kwambiri komanso yotheka ya michere (,).

Popeza zimakhala zosagwirizana ndi kutentha, mankhwalawa amatha kuwonjezeredwa mkaka musanaperekedwe ndi homogenization, zomwe ndi njira zotentha zomwe zimapha mabakiteriya owopsa ndikusintha moyo wa alumali (, 6, 7).

Zakudya zina monga mavitamini a B ziyenera kuwonjezedwa pambuyo pake, chifukwa kutentha kumatha kuziwononga. Komabe, mkaka samalimbikitsidwa ndi mavitamini a B ku United States ().

Mkaka wolimba ndi mkaka womwe mumakhala zakudya zowonjezera. Ku United States, mkaka nthawi zambiri umalimbikitsidwa ndi mavitamini A ndi D, ngakhale sikofunikira ndi lamulo.

Kulimbitsa motsutsana ndi mkaka wopanda mpumulo

Mkaka wolimba ndi gwero labwino la mavitamini A ndi D. Komanso, mkaka mwachilengedwe umakhala ndi mavitamini ndi michere yambiri.

Tchati chili m'munsichi chikufanizira mavitamini a mavitamini 8 (240 ml) a mkaka wolimba komanso wopanda nkhawa wa 2% (,):

Milk yonse yolimba komanso yopanda thanzi imakhala yopatsa thanzi kwambiri.

Amalimbikitsanso thanzi la mafupa chifukwa cha calcium ndi phosphorous, michere iwiri yoyamba yomwe ili ndi mafupa. Kuphatikiza apo, vitamini D mumkaka wokhala ndi mpanda wolimbitsa thupi umathandizira kuyamwa kwa calcium ya thupi lanu,,).

Kuphatikiza apo, pafupifupi 30% ya ma calories mu mkaka amachokera ku mapuloteni, omwe thupi lanu limafunikira kuti likhale ndi minyewa yathanzi ndikupanga mankhwala omwe amathandizira kuwongolera machitidwe amthupi (12, 13).

Milk yolimba komanso yopanda thanzi imakhala yathanzi kwambiri ndipo imakhala ndi vitamini B12, calcium, ndi phosphorous yambiri. Mkaka wolimba ku United States ulinso ndi mavitamini A ndi D.

Ubwino wa mkaka wokhala ndi mipanda yolimba

Poyerekeza ndi mkaka wopanda vuto, mkaka wokhala ndi mipanda yolimba umapereka maubwino angapo.

Kumadzaza mipata yazakudya mu zakudya zanu

Kulimbitsa (kuwonjezera michere yomwe chakudya chimasowa) komanso kupangitsa mphamvu (kubwezeretsanso michere yotayika pokonza) idapangidwa koyamba kuti iteteze matenda osowa michere monga rickets, kufooketsa mafupa chifukwa chakuchepa kwa vitamini D ().

Kulimbitsa ndi kulimbikitsa ufa ndi mkaka zathandiza pafupifupi kuthana ndi matenda akusowa kwamayiko otukuka ().

Kuphatikiza apo, fortification ndi njira yothandiza kukonza zoperewera zina zama micronutrient zomwe sizingakhale zazikulu koma zitha kukhala zowopsa ().

Mwachitsanzo, anthu ambiri padziko lonse lapansi amakhala ndi vitamini D wokwanira kuti ateteze ma rickets koma osakhala ndi zovuta zina zakusowa kwa vitamini D, monga kuchepa kwa chitetezo chamthupi (,,).

Kafukufuku wina adapeza kuti mayiko omwe amagwiritsa ntchito mkaka wokhala ndi mipanda yolimba amakhala ndi anthu okhala ndi vitamini D wambiri komanso mavitamini D amwazi kuposa mayiko omwe sanagwiritse ntchito mkaka wokhala ndi mipanda yolimba ().

Amalimbikitsa kukula bwino kwa ana

Mkaka wolimba umathandiza kupewa kuchepa kwa magazi m'thupi mwa ana, vuto lomwe limakonda, makamaka m'maiko omwe akutukuka. M'madera amenewa, mkaka nthawi zambiri umakhala ndi ayironi komanso zakudya zina, monga zinc ndi mavitamini a B.

Kafukufuku m'modzi mwa ana opitilira 5,000 adapeza kuti zakudya zamkaka ndi tirigu zolimbidwa ndi chitsulo, zinc, ndi vitamini A zidachepetsa kuchepa kwa kuchepa kwa magazi kupitirira 50% mwa ana ochepera zaka 5 ().

Kafukufuku wina yemwe adachitika ku Pakistan, mkaka wokhala ndi asidi wa folic-acid adathandizira kukonza chitsulo cha ana ang'onoang'ono, poyerekeza ndi mkaka wopanda ng'ombe ().

Kafukufuku wofananako ku United Kingdom adazindikira kuti ana omwe amamwa mkaka wokhala ndi mipanda yolimba amadya chitsulo chochuluka, zinc, vitamini A, ndi vitamini D ndipo amakhala ndi mavitamini D ochulukirapo komanso ma iron kuposa omwe amamwa mkaka wopanda ng'ombe ().

Kuphatikiza apo, mkaka wolimba umatha kusintha magwiridwe antchito aubongo mwa ana okulirapo ().

Pakafukufuku wina mwa ophunzira 296 aku China aku sekondale, omwe amamwa mkaka wokhala ndi mipata yolimba anali ndi mwayi wokhala ndi riboflavin komanso kusowa kwachitsulo. Kuphatikiza apo, adawonetsa kuchita bwino kwamaphunziro ndi chidwi, poyerekeza ndi omwe amamwa mkaka wosakhazikika ().

Komabe, kumbukirani kuti mkaka wa michere umalimbikitsidwa kutengera zosowa za anthu ena. Nthawi zambiri, mkaka ku United States suli ndi chitsulo, folic acid, zinc, kapena riboflavin.

Bwino thanzi mafupa

Mkaka wolimba ungathandize kukonza thanzi la mafupa. Kudya mkaka ndi zakudya za mkaka, zomwe nthawi zambiri zimakhala zotetezedwa, zimalumikizidwa ndi kuchuluka kwa mchere wamafupa, kapena mafupa olimba, olimba (,).

Mkaka mwachilengedwe umakhala ndi calcium ndi phosphorous yambiri, ndipo mafupa amapangidwa ndi matrix a michere iwiri ().

Chifukwa chake, ngakhale mkaka wopanda vuto ungalimbikitse thanzi la mafupa popereka zida zofunikira kuti apange ndikulimbitsa mafupa anu ().

Komabe, mkaka wokhala ndi vitamini-D, makamaka, ndiwothandiza kwambiri pamafupa, chifukwa michere iyi imathandizira thupi lanu kuyamwa calcium ().

Kudya kashiamu woyenera ndikofunikira popewa kufooka kwa mafupa, matenda omwe amadziwika ndi mafupa ofooka komanso osalimba.Mkaka wolimba ndi njira yotsika mtengo komanso yosavuta kupeza calcium yokwanira ndikulimbikitsanso kuyamwa kwa mchere wofunikawu ().

Mkaka wolimbikitsidwa umathandiza kupewa kuperewera kwa michere, kulimbikitsa chitukuko cha ana, komanso kukulitsa mafupa ndi mphamvu.

Zowonongeka

Ngakhale mkaka wolimba ndiwothandiza kwambiri, pali zovuta zina zomwe mungaganizire.

Ofufuza akuganiza kuti pafupifupi magawo awiri mwa atatu mwa anthu aliwonse padziko lapansi satha kupirira lactose motero samatha kugaya shuga wopezeka mkaka. Anthu omwe ali ndi vutoli nthawi zambiri amakhala ndi matenda otsekula m'mimba komanso matumbo ena akamwa mkaka kapena mkaka ().

Ngati mulibe lactose kapena simukuchita bwino ndi mkaka, muyenera kupewa mkaka wolimba kapena kusankha zinthu zopanda lactose. Ngati muli ndi vuto lakumwa mkaka, muyenera kupewa kupewa mkaka kwathunthu.

Komabe, mutha kusankha njira zamkaka zamtundu wa nondairy, monga soya kapena mkaka wa amondi.

Kuphatikiza apo, kukhazikika sikutanthauza kuti chakudya chimakhala chopatsa thanzi.

Mwachitsanzo, mkaka wa chokoleti ukhoza kulimbikitsidwa ndi mavitamini A ndi D monga mkaka woyera. Komabe, nthawi zambiri imadzazidwa ndi shuga ndi zowonjezera ndipo iyenera kusangalatsidwa pang'ono ().

Pomaliza, kusankha mkaka wopanda mafuta wokhala ndi mafuta kungalepheretse kuyamwa kwa mavitamini A ndi D. Mavitaminiwa amatha kusungunuka mafuta ndipo amafunikira mafuta pomwe akupukusidwa kuti alowerere bwino (,).

Anthu ambiri sagwirizana ndi lactose ndipo ayenera kupewa mkaka kapena kusankha zinthu zopanda lactose. Kuphatikiza apo, zakudya zolimbitsa thupi sizingakhale zathanzi, ndipo kumwa mkaka wopanda mafuta kumatha kuteteza thupi lanu kuti lisamwe mavitamini osungunuka bwino.

Mfundo yofunika

Mkaka wolimba umakhala ndi michere yowonjezera.

Ku United States, mkaka umakhala ndi mavitamini A ndi D. Komabe, kutengera komwe mumakhala, mkaka ungalimbikitsidwe ndi michere ina kapena ungasiyidwe wopanda vuto.

Kulimbitsa kumatha kuthandiza kudzaza mipata ya michere, kupewa kuperewera kwachitsulo kwa ana, komanso kukulitsa kuchuluka kwa mafupa ndi mphamvu.

Komabe, ngati mukuleza lactose kapena mukumwa mkaka, muyenera kusankha njira zopanda lactose kapena nondairy.