Ubwino 10 wa Mkaka Wagolide (Wotentha) Ndi Momwe Mungapangire

Zamkati

• 1. Zosakaniza Zapamwamba Zimadzaza Ndi Ma Antioxidants
• 2. Zitha Kuthandizira Kuchepetsa Kutupa ndi Kupweteka Kwapakati
• 3. Atha Kukweza Ntchito Zokumbukira ndi Ubongo
• 4. Curcumin mu Turmeric Meyi Itha Kusintha Maganizo
• 5. Atha Kuteteza Kulimbana ndi Matenda a Mtima
• 6. Mutha Kuchepetsa Magazi Atsuko
• 7. Mutha Kuchepetsa Chiwopsezo Cha Khansa
• 8. Ali ndi Antibacterial, Antiviral ndi Antifungal Properties
• 9. Ginger ndi Turmeric Zitha Kukweza Kudya
• 10. Calcium ndi Vitamini D Amathandizira Kulimbitsa Mitsempha
• Momwe Mungapangire Mkaka Wagolide
• Mfundo Yofunika Kwambiri
• 9. Ginger ndi Turmeric Zitha Kukweza Kudya
• 10. Calcium ndi Vitamini D Amathandizira Kulimbitsa Mitsempha
• Momwe Mungapangire Mkaka Wagolide
• Mfundo Yofunika Kwambiri

Mkaka wagolide - womwe umadziwikanso kuti mkaka wam'madzi - ndi chakumwa chaku India chomwe chakhala chikudziwika kuzikhalidwe zakumadzulo.

Chakumwa chowala chachikasu ichi mwamwambo chimapangidwa potenthetsa mkaka wa ng'ombe kapena wobzala ndi turmeric ndi zonunkhira zina, monga sinamoni ndi ginger.

Amapangidwira zabwino zambiri zathanzi ndipo amagwiritsidwa ntchito ngati njira ina yolimbikitsira chitetezo chamthupi ndikuletsa matenda.

Nawa maubwino 10 asayansi amkaka wagolide - komanso njira yodzipangira yanu.

1. Zosakaniza Zapamwamba Zimadzaza Ndi Ma Antioxidants

Chofunika kwambiri mumkaka wagolide ndi turmeric, zonunkhira zachikasu zomwe zimakonda ku Asia zakudya, zomwe zimapangitsa curry kukhala wachikasu.

Curcumin, yomwe imagwira ntchito mu turmeric, yakhala ikugwiritsidwa ntchito ngati mankhwala a Ayurvedic kwazaka zambiri chifukwa cha mphamvu zake za antioxidant ().

Antioxidants ndi mankhwala omwe amalimbana ndi kuwonongeka kwa maselo, kuteteza thupi lanu ku nkhawa yama okosijeni.

Ndizofunikira pakugwira ntchito kwama cell anu, ndipo kafukufuku amawonetsa kuti zakudya zomwe zili ndi ma antioxidants zitha kuthandiza kuti muchepetse matenda ndi matenda (2,).

Maphikidwe ambiri amkaka wagolide amaphatikizanso sinamoni ndi ginger - zonse zomwe zimakhala ndi ma antioxidant komanso (,).

Chidule Mkaka wagolide uli ndi ma antioxidants ambiri, omwe amathandiza kuteteza maselo kuti asawonongeke, kulimbana ndi matenda ndi matenda ndikuthandizira kukhala ndi thanzi labwino.

2. Zitha Kuthandizira Kuchepetsa Kutupa ndi Kupweteka Kwapakati

Zosakaniza mu mkaka wagolide zimakhala ndi mphamvu zotsutsa-zotupa.

Kutupa kwanthawi yayitali kumaganiziridwa kuti kumawathandiza kwambiri ku matenda osachiritsika, kuphatikiza khansa, metabolic syndrome, Alzheimer's ndi matenda amtima. Pachifukwa ichi, zakudya zomwe zili ndi mankhwala odana ndi zotupa zimachepetsa chiopsezo chanu.

Kafukufuku akuwonetsa kuti ginger, sinamoni ndi curcumin - zomwe zimagwiritsidwa ntchito mu turmeric - zimakhala ndi zotsutsana ndi zotupa (,,).

Kafukufuku akuunikiranso kuti zotsatira za anti-yotupa za curcumin ndizofanana ndi mankhwala ena osokoneza bongo omwe alibe zovuta zake (,).

Izi zotsutsana ndi zotupa zimatha kuchepetsa kupweteka kwamalumikizidwe a osteoarthritis ndi nyamakazi ya nyamakazi.

Mwachitsanzo, kafukufuku wina mwa anthu 45 omwe ali ndi nyamakazi ya nyamakazi adapeza kuti mamiligalamu 500 a curcumin tsiku lililonse amachepetsa kupweteka kwamalumikizidwe kuposa magalamu 50 a mankhwala wamba a nyamakazi kapena kuphatikiza kwa curcumin ndi mankhwala ().

Mofananamo, mu kafukufuku wamasabata asanu ndi limodzi mwa anthu 247 omwe ali ndi nyamakazi, omwe adapatsidwa ginger adamva kuwawa pang'ono ndipo amafunikira mankhwala ochepetsa ululu kuposa omwe adapatsidwa placebo ().

Chidule Turmeric, ginger ndi sinamoni, zomwe zimapangidwira mkaka wagolide, zimakhala ndi zotsutsana ndi zotupa zomwe zimatha kuchepetsa kutupa ndi kupweteka kwamalumikizidwe.

3. Atha Kukweza Ntchito Zokumbukira ndi Ubongo

Mkaka wagolide ukhoza kukhala wabwino kwa ubongo wanu, nanunso.

Kafukufuku akuwonetsa kuti curcumin imatha kukulitsa milingo yaubongo yotengera neurotrophic factor (BDNF). BDNF ndi gulu lomwe limathandiza ubongo wanu kupanga malumikizidwe atsopano ndikulimbikitsa kukula kwa maselo aubongo ().

Magulu otsika a BDNF atha kulumikizidwa ndi zovuta zamaubongo, kuphatikiza matenda a Alzheimer's (, 15).

Zosakaniza zina zimaperekanso phindu.

Mwachitsanzo, chimodzi mwazizindikiro za Alzheimer's's ndi kudzikundikira kwa protein inayake muubongo, yotchedwa tau protein. Kafukufuku woyesera ndi nyama akuwonetsa kuti mankhwala mu sinamoni atha kuthandiza kuchepetsa izi (,,).

Komanso, sinamoni ikuwoneka kuti imachepetsa zizindikilo za matenda a Parkinson ndikusintha magwiridwe antchito aubongo m'maphunziro a nyama ().

Ginger amathanso kulimbitsa ubongo kugwira ntchito posintha nthawi ndi kukumbukira. Kuphatikiza apo, pamaphunziro a nyama, ginger amaoneka ngati amateteza ku ubongo chifukwa cha kuchepa kwa ntchito (,,).

Izi zati, kufufuza kwina kwaumunthu kumafunikira kuti mumvetsetse bwino zomwe zimaphatikizidwa pazomwe zimakumbukira komanso kugwira ntchito kwa ubongo.

Chidule Zosakaniza zina mumkaka wagolide zitha kuthandiza kusunga kukumbukira ndikuchepetsa kuchepa kwa magwiridwe antchito aubongo kuchokera ku matenda a Alzheimer's ndi Parkinson.

4. Curcumin mu Turmeric Meyi Itha Kusintha Maganizo

Zikuwoneka kuti turmeric - makamaka curcumin yake yogwira - imatha kukulitsa chisangalalo ndikuchepetsa zizindikiritso.

Pakafukufuku wamasabata asanu ndi limodzi, anthu 60 omwe ali ndi vuto lalikulu lachisoni adatenga curcumin, antidepressant kapena kuphatikiza.

Omwe amapatsidwa curcumin okha adakumana ndi kusintha komweko monga omwe amapatsidwa mankhwala opatsirana, pomwe gulu losakanikirana lidazindikira zabwino zambiri ().

Matenda okhumudwa amathanso kulumikizidwa ndi magawo ochepa am'magazi omwe amachokera muubongo (BDNF). Momwe curcumin imawonekera kukulitsa milingo ya BDNF, itha kukhala ndi mwayi wothandizira kuchepetsa zipsinjo za kukhumudwa ().

Izi zati, kafukufuku wowerengeka adachitidwa mderali ndipo zambiri zikufunika asanapange mayankho olimba.

Chidule Curcumin, yomwe imagwiritsidwa ntchito popanga turmeric, itha kuthandiza kuchepetsa zizindikilo za kukhumudwa. Komabe, kafukufuku wina amafunika.

5. Atha Kuteteza Kulimbana ndi Matenda a Mtima

Matenda a mtima ndi omwe amafala kwambiri padziko lonse lapansi. Chosangalatsa ndichakuti, sinamoni, ginger ndi turmeric - zomwe zimapangidwira mkaka wagolide - zonse zimalumikizidwa ndi chiopsezo chochepa cha matenda amtima ().

Mwachitsanzo, kuwunika kwamaphunziro 10 kunatsimikizira kuti 120 mg ya sinamoni patsiku imatha kutsitsa cholesterol yonse, triglyceride ndi "oyipa" ma LDL ndikukweza milingo "yabwino" ya HDL ().

Pakafukufuku wina, otenga nawo gawo 41 omwe ali ndi matenda a shuga amtundu wa 2 adapatsidwa magalamu awiri a ufa wa ginger patsiku. Kumapeto kwa kafukufuku wa masabata a 12, zoyezera zomwe zimayambitsa matenda amtima zinali 23-28% m'munsi ().

Kuphatikiza apo, curcumin imatha kusintha magwiridwe antchito am'magazi anu - omwe amadziwika kuti endothelial function. Kugwiritsa ntchito endothelial koyenera ndikofunikira pamtima wathanzi ().

Pakafukufuku wina, anthu omwe adachitidwa opaleshoni yamtima adapatsidwa ma 4 magalamu a curcumin kapena placebo masiku angapo asanachitike komanso atachitidwa opaleshoni.

Omwe amapatsidwa curcumin anali ndi 65% yocheperako kuti azidwala matenda amtima panthawi yomwe amakhala kuchipatala kuposa anthu omwe ali mgulu la placebo ().

Izi zotsutsana ndi zotupa komanso antioxidant zimatha kuteteza ku matenda amtima. Komabe, kafukufuku ndi wocheperako, ndipo zambiri zimafunika asanapange mayankho olimba.

Chidule Turmeric, ginger ndi sinamoni - zomwe zimapangidwira mkaka wagolide - zonse zimakhala ndi zinthu zomwe zingathandize mtima kugwira ntchito ndikuteteza ku matenda amtima. Komabe, maphunziro ena amafunikira kuti atsimikizire izi.

6. Mutha Kuchepetsa Magazi Atsuko

Zosakaniza mu mkaka wagolide, makamaka ginger ndi sinamoni, zitha kuthandiza kutsitsa shuga m'magazi.

Mwachitsanzo, magalamu 1-6 a sinamoni patsiku amatha kutsitsa kusala kwa magazi m'magazi mpaka 29%. Kuphatikiza apo, sinamoni imatha kuchepetsa kukana kwa insulin (,,).

Maselo osagwiritsa ntchito insulini amalephera kutenga shuga m'magazi anu, motero kutsitsa kukana kwa insulin nthawi zambiri kumachepetsa shuga m'magazi (,).

Sinamoni akuwoneka kuti amachepetsa kuchuluka kwa shuga m'matumbo mwanu mukatha kudya, zomwe zitha kupititsa patsogolo kuwongolera shuga m'magazi (,,,).

Momwemonso, kuwonjezera pafupipafupi ginger pang'ono pazakudya zanu kumatha kuthandizira kuchepetsa kusala kwa magazi mpaka 12% ().

Ginger wocheperako, watsiku ndi tsiku amathanso kutsitsa hemoglobin A1C mpaka 10% -chizindikiro cha kuwongolera shuga kwa nthawi yayitali ().

Izi zati, umboniwo umangotengera maphunziro owerengeka chabe, ndipo kafukufuku wina amafunika kuti atsimikizire izi.

Ndikoyenera kudziwa kuti maphikidwe ambiri a mkaka wagolide amatsekemera ndi uchi kapena madzi a mapulo. Kuchepetsa shuga wamagazi, ngati kulipo, mwina kumangopezeka mukamamwa mitundu yopanda zotsekemera.

Chidule Sinamoni ndi ginger, zinthu ziwiri zazikulu mumkaka wagolide, zimachepetsa shuga m'magazi ndikupangitsa kuti insulin izindikire. Komabe, kafukufuku wina amafunika.

7. Mutha Kuchepetsa Chiwopsezo Cha Khansa

Khansa ndi matenda omwe amadziwika ndi kukula kwama cell osalamulirika.

Kuphatikiza pa mankhwala ochiritsira, njira zina zothetsera khansa zikufunidwa kwambiri. Chosangalatsa ndichakuti, kafukufuku wina akuwonetsa kuti zonunkhira zomwe zimagwiritsidwa ntchito mkaka wagolide zitha kupindulitsanso pankhaniyi.

Mwachitsanzo, kafukufuku wina wamayeso am'magulu oyeserera amati anti-cancer ndi 6-gingerol, chinthu chomwe chimapezeka kwambiri mu ginger wosaphika (,).

Momwemonso, kafukufuku wa labu ndi zinyama akuti mankhwala mu sinamoni atha kuthandiza kuchepetsa kukula kwa maselo a khansa (,,).

Curcumin, yomwe imagwiritsidwa ntchito popanga turmeric, imathanso kupha ma cell a khansa akutali mu chubu choyeserera ndikuletsa kukula kwa mitsempha yatsopano yamagazi m'matumbo, kulepheretsa kufalikira (,).

Izi zati, umboni pazabwino zolimbana ndi khansa za ginger, sinamoni ndi curcumin mwa anthu zimakhalabe zochepa.

Kuphatikiza apo, zotsatira zakusanthula ndizosemphana, ndipo sizikudziwika bwinobwino kuti ndichinthu chiti chilichonse chomwe chikuyenera kudyedwa kuti chikwaniritse izi (,,,).

Chidule Kafukufuku akuwonetsa kuti sinamoni, ginger ndi turmeric zitha kuteteza ku khansa. Komabe, zotsatira zikutsutsana ndipo kafukufuku wowonjezera amafunikira.

8. Ali ndi Antibacterial, Antiviral ndi Antifungal Properties

Ku India, mkaka wagolide nthawi zambiri umagwiritsidwa ntchito ngati njira yothana ndi chimfine. M'malo mwake, chakumwa chachikaso chimapangidwa chifukwa champhamvu zolimbitsa thupi.

Kafukufuku woyesera akuwonetsa kuti curcumin ili ndi ma antibacterial, antiviral ndi ma antifungal omwe angathandize kupewa ndikulimbana ndi matenda ().

Ngakhale zotsatira zamaphunziro a test-tube zikulonjeza, pakadali pano palibe umboni kuti mkaka wagolide umachepetsa matenda mwa anthu.

Komanso, mankhwala mu ginger watsopano amatha kulepheretsa kukula kwa mabakiteriya ena. Kuchotsa kwa ginger kumatha kulimbana ndi kachilombo koyambitsa matenda a anthu (HRSV), komwe kumayambitsa matenda opuma (,,).

Momwemonso, kafukufuku woyeserera labu akuwonetsa kuti cinnamaldehyde, gawo logwira ntchito mu sinamoni, limatha kuletsa kukula kwa mabakiteriya. Kuphatikiza apo, itha kuthandizira kuchiza matenda opatsirana opatsirana omwe amadza chifukwa cha bowa (,).

Zosakaniza mumkaka wagolide zilinso ndi ma antioxidant amphamvu komanso odana ndi zotupa zomwe zimalimbitsa chitetezo chamthupi ().

Chidule Zosakaniza zomwe zimagwiritsidwa ntchito popanga mkaka wagolide zimakhala ndi ma antibacterial ndi ma virus omwe amateteza thupi lanu ku matenda. Mankhwala awo a antioxidant ndi odana ndi zotupa amatha kulimbikitsanso chitetezo chamthupi chanu.

9. Ginger ndi Turmeric Zitha Kukweza Kudya

Kudzimbidwa kosalekeza, komwe kumatchedwanso dyspepsia, kumadziwika ndi ululu komanso kusapeza bwino kumtunda kwa mimba yanu.

Kuchedwa kutaya m'mimba ndi komwe kumayambitsa kudzimbidwa. Ginger, chimodzi mwazinthu zomwe zimagwiritsidwa ntchito mumkaka wagolide, zitha kuthandiza kuthetsa vutoli pofulumizitsa kutaya m'mimba mwa anthu omwe ali ndi matenda a dyspepsia (,).

Kafukufuku akuwonetsanso kuti turmeric, chophatikizira china chopangira mkaka wagolide, chitha kuthandiza kuchepetsa zizindikiritso za kudzimbidwa. Turmeric itha kusinthanso chimbudzi cha mafuta powonjezera kupanga kwanu kwa bile mpaka 62% ().

Pomaliza, kafukufuku akuwonetsa kuti turmeric imatha kuthandizira kukhala ndi chimbudzi choyenera ndikuletsa kuwonongeka kwa anthu omwe ali ndi ulcerative colitis, matenda otupa m'mimba omwe amatuluka zilonda m'matumbo (,).

Chidule Ginger ndi turmeric, zopangira ziwiri mkaka wagolide, zitha kuthandiza kuchepetsa kudzimbidwa. Kutentha kumathandizanso kuthetsa zizindikiritso mwa anthu omwe ali ndi ulcerative colitis.

10. Calcium ndi Vitamini D Amathandizira Kulimbitsa Mitsempha

Mkaka wagolide ungapangitse mafupa olimba.

Milk ya mbeu ya ng'ombe ndi yopindulitsa nthawi zambiri imakhala ndi calcium ndi vitamini D - michere iwiri yofunikira pomanga ndi kusunga mafupa olimba ().

Ngati zakudya zanu ndizochepa kashiamu, thupi lanu limayamba kuchotsa calcium m'mafupa anu kuti mukhale ndi calcium mwazi wanu. Popita nthawi, izi zimapangitsa mafupa kufooka komanso kuwonongeka, kuwonjezera chiopsezo chanu cha matenda am'mafupa, monga osteopenia ndi osteoporosis (62).

Vitamini D imathandizira kuti mafupa akhale olimba potukula matumbo anu kuti atenge calcium kuchokera pazakudya zanu. Mavitamini D ochepa mthupi lanu amatha kupangitsa mafupa ofooka, ngakhale zakudya zanu zili ndi calcium yambiri (62).

Ngakhale mkaka wa ng'ombe mwachilengedwe umakhala ndi calcium ndipo nthawi zambiri umakhala wathanzi ndi vitamini D, si onse amkaka obzala omwe ali ndi michere iwiri imeneyi.

Ngati mukufuna kupanga mkaka wanu wagolide pogwiritsa ntchito mkaka wopangidwa ndi chomera, sankhani imodzi yomwe imaphatikizidwa ndi calcium ndi vitamini D kuti mupindulitse kwambiri mafupa.

Chidule Mkaka wagolide ukhoza kukhala ndi calcium yambiri ndi vitamini D kutengera mkaka womwe mumagwiritsa ntchito. Zakudya zonsezi zimapangitsa mafupa olimba, kuchepetsa chiopsezo cha matenda am'mafupa, monga osteopenia ndi kufooka kwa mafupa.

Momwe Mungapangire Mkaka Wagolide

Mkaka wagolide ndiosavuta kupanga kunyumba. Pakumwa kamodzi kokha mkaka wagolide kapena chikho chimodzi, ingotsatirani izi:

Zosakaniza:

• 1/2 chikho (120ml) cha mkaka wopanda shuga womwe mungasankhe
• 1 tsp yamatsenga
• Gawo limodzi laling'ono la ginger watsopano kapena 1/2 tsp ya ufa wa ginger
• 1/2 tsp ya sinamoni ufa
• Tsabola 1 tsabola wakuda wakuda
• 1 tsp wa uchi kapena madzi a mapulo (mwakufuna)

Mayendedwe:

Kuti mupange mkaka wagolide, ingosakanizani zosakaniza zonse mu kapu kapena poto pang'ono ndikubweretsa kwa chithupsa. Pezani kutentha ndi kutentha kwa mphindi 10 kapena mpaka onunkhira komanso onunkhira. Sungani zakumwazo kudzera mu chopopera chabwino mu makapu ndikukwera pamwamba ndi sinamoni.

Mkaka wagolide amathanso kupangidwa pasadakhale ndikusungidwa m'firiji mpaka masiku asanu. Ingotenthetsani musanamwe.

Chidule Mkaka wagolide ndiosavuta kupanga panyumba potsatira njira yomwe ili pamwambapa. Sakanizani zosakaniza mu poto kapena mphika ndikuwotchere chakumwa chokoma komanso chopatsa thanzi.

Mfundo Yofunika Kwambiri

Mkaka wagolide ndi chakumwa chokoma chodzaza ndi ma antioxidants omwe atha kukupatsirani zabwino zingapo zaumoyo, kuyambira kuubongo wathanzi ndi mtima mpaka mafupa olimba, chimbudzi chokwanira komanso chiopsezo chochepa cha matenda.

Kuti mupeze zabwino zathanzi, gwiritsani ntchito mkaka wokhala ndi calcium ndi vitamini D ndikuchepetsa uchi kapena madzi omwe mumamwa.

Ngakhale zotsatira za kafukufuku wamayeso akuyembekeza, pakadali pano palibe umboni kuti mkaka wagolide umachepetsa matenda mwa anthu.

Komanso, mankhwala mu ginger watsopano amatha kulepheretsa kukula kwa mabakiteriya ena. Kuchotsa kwa ginger kumatha kulimbana ndi kachilombo koyambitsa matenda a anthu (HRSV), komwe kumayambitsa matenda opuma (,,).

Momwemonso, kafukufuku woyeserera labu akuwonetsa kuti cinnamaldehyde, gawo logwira ntchito mu sinamoni, limatha kuletsa kukula kwa mabakiteriya. Kuphatikiza apo, itha kuthandizira kuchiza matenda opatsirana opatsirana omwe amadza chifukwa cha bowa (,).

Zosakaniza mumkaka wagolide zilinso ndi ma antioxidant amphamvu komanso odana ndi zotupa zomwe zimalimbitsa chitetezo chamthupi ().

Chidule Zosakaniza zomwe zimagwiritsidwa ntchito popanga mkaka wagolide zimakhala ndi ma antibacterial ndi ma virus omwe amateteza thupi lanu ku matenda. Mankhwala awo a antioxidant ndi odana ndi zotupa amatha kulimbikitsanso chitetezo chamthupi chanu.

9. Ginger ndi Turmeric Zitha Kukweza Kudya

Kudzimbidwa kosalekeza, komwe kumatchedwanso dyspepsia, kumadziwika ndi ululu komanso kusapeza bwino kumtunda kwa mimba yanu.

Kuchedwa kutaya m'mimba ndi komwe kumayambitsa kudzimbidwa. Ginger, chimodzi mwazinthu zomwe zimagwiritsidwa ntchito mumkaka wagolide, zitha kuthandiza kuthetsa vutoli pofulumizitsa kutaya m'mimba mwa anthu omwe ali ndi matenda a dyspepsia (,).

Kafukufuku akuwonetsanso kuti turmeric, chophatikizira china chopangira mkaka wagolide, chitha kuthandiza kuchepetsa zizindikiritso za kudzimbidwa. Turmeric itha kusinthanso chimbudzi cha mafuta powonjezera kupanga kwanu kwa bile mpaka 62% ().

Pomaliza, kafukufuku akuwonetsa kuti turmeric imatha kuthandizira kukhala ndi chimbudzi choyenera ndikuletsa kuwonongeka kwa anthu omwe ali ndi ulcerative colitis, matenda otupa m'mimba omwe amatuluka zilonda m'matumbo (,).

Chidule Ginger ndi turmeric, zopangira ziwiri mkaka wagolide, zitha kuthandiza kuchepetsa kudzimbidwa. Kutentha kumathandizanso kuthetsa zizindikiritso mwa anthu omwe ali ndi ulcerative colitis.

10. Calcium ndi Vitamini D Amathandizira Kulimbitsa Mitsempha

Mkaka wagolide ungapangitse mafupa olimba.

Milk ya mbeu ya ng'ombe ndi yopindulitsa nthawi zambiri imakhala ndi calcium ndi vitamini D - michere iwiri yofunikira pomanga ndi kusunga mafupa olimba ().

Ngati zakudya zanu ndizochepa kashiamu, thupi lanu limayamba kuchotsa calcium m'mafupa anu kuti mukhale ndi calcium mwazi wanu. Popita nthawi, izi zimapangitsa mafupa kufooka komanso kuwonongeka, kuwonjezera chiopsezo chanu cha matenda am'mafupa, monga osteopenia ndi osteoporosis (62).

Vitamini D imathandizira kuti mafupa akhale olimba potukula matumbo anu kuti atenge calcium kuchokera pazakudya zanu. Mavitamini D ochepa mthupi lanu amatha kupangitsa mafupa ofooka, ngakhale zakudya zanu zili ndi calcium yambiri (62).

Ngakhale mkaka wa ng'ombe mwachilengedwe umakhala ndi calcium ndipo nthawi zambiri umakhala wathanzi ndi vitamini D, si onse amkaka obzala omwe ali ndi michere iwiri imeneyi.

Ngati mukufuna kupanga mkaka wanu wagolide pogwiritsa ntchito mkaka wopangidwa ndi chomera, sankhani imodzi yomwe imaphatikizidwa ndi calcium ndi vitamini D kuti mupindulitse kwambiri mafupa.

Chidule Mkaka wagolide ukhoza kukhala ndi calcium yambiri ndi vitamini D kutengera mkaka womwe mumagwiritsa ntchito. Zakudya zonsezi zimapangitsa mafupa olimba, kuchepetsa chiopsezo cha matenda am'mafupa, monga osteopenia ndi kufooka kwa mafupa.

Momwe Mungapangire Mkaka Wagolide

Mkaka wagolide ndiosavuta kupanga kunyumba. Pakumwa kamodzi kokha mkaka wagolide kapena chikho chimodzi, ingotsatirani izi:

Zosakaniza:

• 1/2 chikho (120ml) cha mkaka wopanda shuga womwe mungasankhe
• 1 tsp yamatsenga
• Gawo limodzi laling'ono la ginger watsopano kapena 1/2 tsp ya ufa wa ginger
• 1/2 tsp ya sinamoni ufa
• Tsabola 1 tsabola wakuda wakuda
• 1 tsp wa uchi kapena madzi a mapulo (mwakufuna)

Mayendedwe:

Kuti mupange mkaka wagolide, ingosakanizani zosakaniza zonse mu kapu kapena poto pang'ono ndikubweretsa kwa chithupsa. Pezani kutentha ndi kutentha kwa mphindi 10 kapena mpaka onunkhira komanso onunkhira. Sungani zakumwazo pofinya bwino mu makapu ndi pamwamba ndi sinamoni wambiri.

Mkaka wagolide amathanso kupangidwa pasadakhale ndikusungidwa m'firiji mpaka masiku asanu. Ingotenthetsani musanamwe.

Chidule Mkaka wagolide ndiosavuta kupanga panyumba potsatira njira yomwe ili pamwambapa. Sakanizani zosakaniza mu poto kapena mphika ndikuwotchere chakumwa chokoma komanso chopatsa thanzi.

Mfundo Yofunika Kwambiri

Mkaka wagolide ndi chakumwa chokoma chodzaza ndi ma antioxidants omwe atha kukupatsirani zabwino zingapo zaumoyo, kuyambira kuubongo wathanzi ndi mtima mpaka mafupa olimba, chimbudzi chokwanira komanso chiopsezo chochepa cha matenda.

Kuti mupeze zabwino zathanzi, gwiritsani ntchito mkaka wokhala ndi calcium ndi vitamini D ndikuchepetsa uchi kapena madzi omwe mumamwa.