Kodi Kirimu Wokwapula Ungakhale Mgonero Wathanzi?

Zamkati

• Kodi kukwapula kwambiri ndi chiyani?
• Ntchito zonona zonona
• Zakudya zabwino zakukwapula kirimu
• Kukwapula kirimu motsutsana ndi kukwapula kirimu
• Ubwino ndi zotsika
• Ubwino wakukwapula kwambiri
• Kutsika pansi kwa kirimu cholemera kwambiri
• Kodi ndi wathanzi?
• Mfundo yofunika

Kukwapula kirimu kumakhala ndi ntchito zosiyanasiyana zophikira. Mutha kuyigwiritsa ntchito popanga batala ndi kirimu wokwapulidwa, onjezani kirimu kapena msuzi, ndi zina zambiri.

Kukwapula kirimu kumadzaza ndi michere komanso michere yambiri.

Nkhaniyi ikufotokoza zonse zomwe muyenera kudziwa pakukwapula kwambiri kirimu, kuphatikiza kagwiritsidwe kake, zinthu zopatsa thanzi, maubwino, ndi kutsika.

Kodi kukwapula kwambiri ndi chiyani?

Kukwapula kirimu ndi gawo lamafuta ambiri mkaka wa mkaka wosaphika (1).

Mkaka watsopano wobiriwira umasiyanitsa kirimu ndi mkaka. Kirimu imakwera pamwamba chifukwa cha mafuta. Ikusinthidwa kenako kusinthidwa (1).

Kuti apange kirimu wonyezimira, kirimu wowawasawu amakhala wosakanikirana komanso wosakanizidwa. Izi zimaphatikizapo kutenthetsa ndikugwiritsa ntchito kukakamiza kwambiri kirimu kupha tizilombo toyambitsa matenda, kutalikitsa moyo wa alumali, ndikuwongolera bata (2, 3, 4).

Mitundu yambiri ya kirimu wonyezimira mulinso zowonjezera zomwe zimathandiza kukhazika kirimu ndikusungitsa mafuta kuti asapatukane.

Chimodzi mwazowonjezera izi ndi carrageenan, yomwe imachokera ku udzu wanyanja. Wina ndi sodium caseinate, mtundu wowonjezera chakudya wa mkaka wa proteinin casein (5, 6).

Ntchito zonona zonona

Kukwapula kirimu kumatha kugwiritsidwa ntchito m'njira zosiyanasiyana popanga zakudya komanso kuphika kunyumba.

Kukwapula kapena kuphwanya kirimu wonyezimira kumapangitsa mamolekyu ake amafuta kugundana.

Pambuyo pakukwapula kwamphindi zochepa, malowa amachititsa kuti zonona zamadzimadzi zisanduke zonona. Pambuyo pothira mphindi zochepa, kirimu wokwapulidwa amasanduka batala (, 8, 9).

Buttermilk, womwe ndi mkaka wina wotchuka, ndi madzi omwe amatsalira pambuyo pokwapula kwambiri kirimu atapakidwa batala (10).

Kukwapula kirimu kumagwiritsidwanso ntchito kuwonjezera zonunkhira za khofi, zinthu zophika, msuzi, ndi maphikidwe ena. Anthu ambiri omwe amatsata zakudya zamafuta ambiri, monga zakudya za ketogenic, amagwiritsa ntchito kuwonjezera mafuta pachakudya ndi zakumwa zawo.

Kukwapula kirimu kwambiri kumapangidwa ndikusungunula zonona zonona kwambiri kuchokera mkaka watsopano wamkaka. Amagwiritsidwa ntchito popanga batala ndi kirimu wokwapulidwa ndikuwonjezera kutsekemera kwa khofi ndi mbale zina zambiri.

Zakudya zabwino zakukwapula kirimu

Kukwapula kirimu kumakhala mafuta kwambiri, motero kumakhala ndi ma calories ambiri. Amakhalanso ndi choline, mavitamini osungunuka ndi mafuta, ndi mchere wina. Chikho chimodzi (119 magalamu) chili ndi ():

• Ma calories: 400
• Mapuloteni: 3 magalamu
• Mafuta: Magalamu 43
• Ma carbs: 3 magalamu
• Vitamini A: 35% ya Reference Daily Intake (RDI)
• Vitamini D: 10% ya RDI
• Vitamini E: 7% ya RDI
• Calcium: 7% ya RDI
• Phosphorus: 7% ya RDI
• Choline: 4% ya RDI
• Vitamini K: 3% ya RDI

Mafuta okhala ndi zonona zonona amakhala mafuta okhutira, omwe amalingaliridwa kale kuti amathandizira kukulitsa matenda amtima.

Komabe, kafukufuku wapano sakuwonetsa kulumikizana kwamphamvu pakati pamafuta amkaka ndi matenda amtima. M'malo mwake, kafukufuku yemwe akutuluka akuwonetsa kuti kudya mafuta okhuta kungathandize kuteteza matenda amtima (,).

Kukwapula kirimu kumakhala ndi choline ndi mavitamini A, D, E, ndi K, zonse zomwe zimachita mbali yofunika kwambiri paumoyo wanu.

Mwachitsanzo, vitamini A ndiyofunikira pa thanzi lamaso ndi chitetezo cha mthupi, pomwe choline ndiyofunikira pakukula kwaubongo ndi kagayidwe kake (,).

Kuphatikiza apo, zonona zonona zimakhala ndi calcium ndi phosphorous, michere iwiri yomwe ndiyofunika kuti mafupa akhale athanzi ().

Kukwapula kirimu motsutsana ndi kukwapula kirimu

Mitundu yosiyanasiyana ya zonona imagawidwa potengera mafuta zomwe zili.

Kukwapula kirimu ndi kukwapula kirimu sikuyenera kulakwitsa chifukwa cha zomwezo. Kukwapula kirimu ndi kirimu cholemera mumakhala osachepera 36% mafuta amkaka (3).

Kumbali inayi, kirimu wopepuka, yemwe nthawi zina amatchedwa kukwapula kirimu, ndi wopepuka pang'ono, wokhala ndi 30-35% mafuta amkaka (3).

Chifukwa cha mafuta ochepa, kukwapula kirimu kumatulutsa kirimu chakukwapula, pomwe kukwapula kirimu kumatulutsa kirimu wonyezimira (3).

Hafu ndi theka ndi chinthu china chopangidwa ndi kirimu, chophatikizapo kirimu theka ndi theka la mkaka. Lili ndi 10-18% mafuta amkaka ndipo amagwiritsidwa ntchito kwambiri mu khofi (3).

Kukwapula kirimu kumakhala ndi ma calories ambiri ndipo ayenera kukhala ndi mafuta osachepera 36%. Ndiwopatsa thanzi, monga vitamini A, choline, calcium, ndi phosphorous. Zinthu zina zonona, kuphatikizapo zonona zonona, kukwapula kirimu, ndi theka ndi theka, ndizochepa mafuta.

Ubwino ndi zotsika

Kukwapula kirimu kumakhala kodzaza ndi mavitamini ndi michere yolimbikitsa thanzi. Komabe, ndi ma calories ambiri ndipo amatha kuthandizira kulemera ngati mutadya kwambiri.

Pansipa pali zabwino ndi kutsika kwa zonona zokukwapulani.

Ubwino wakukwapula kwambiri

Kukwapula kirimu ndi zinthu zina zamkaka zonenepa zili ndi mavitamini ndi michere yambiri yolimbitsa thupi, kuphatikiza mavitamini A, D, E, ndi K.

M'malo mwake, zopangira mkaka zamafuta athunthu zimakhala ndi mavitamini osungunuka mafuta kuposa omwe alibe mafuta ambiri komanso opanda mafuta (,,).

Kuphatikiza apo, thupi lanu limayamwa mavitamini osungunuka bwino mafuta akamadyedwa ndi mafuta, monga mafuta omwe amapezeka mu kirimu cholemera kwambiri ().

Kafukufuku wina apezanso kuti mkaka wamafuta wathunthu umalumikizidwa ndi kuchepa kwa kunenepa kwambiri, mtundu wa 2 shuga, ndi matenda amtima (,,,).

Kafukufuku wina mwa anthu opitilira 1,300 adawona kuti omwe adanenetsa kuti amamwa mkaka wambiri wamafuta ambiri sangakhale onenepa kwambiri kuposa omwe adanena kuti amadya kwambiri. Amakhalanso ndi mafuta ochepa m'mimba ().

Kafukufuku m'modzi wamasabata 13 mwa akulu 36 amayerekezera zakudya zamafuta ochepa zothetsera matenda oopsa (DASH) ndi mtundu wamafuta kwambiri wazakudya zomwe zili ndi mafuta 40% ndi mkaka wamafuta athunthu.

Ofufuzawo anati zakudya zonse ziwiri zimachepetsa kuthamanga kwa magazi, koma zakudya zamafuta ochulukirapo zinali ndi phindu lina lochepetsera lipoprotein (VLDL) yovutitsa kwambiri, nthawi zonse pomwe amateteza lipoprotein (HDL) () yoteteza mtima.

Kuphatikiza apo, kukwapula kirimu kambiri kumawoneka kuti ndikwabwino kwa inu kuposa zinthu zingapo zonona zotsika kwambiri zamafuta zomwe zimalowa m'malo mwa zonona, monga zonunkhira khofi ndi kukwapula ().

Poyerekeza ndi zakudya zonse, izi sizikudzaza kwenikweni ndipo zimakhudza kwambiri kuchuluka kwa shuga wamagazi. Kudya kwambiri zakudya zoyengedwa izi kumalumikizananso ndi kunenepa kwambiri (,,).

Kutsika pansi kwa kirimu cholemera kwambiri

Kukwapula kirimu kumakhala kochuluka kwambiri, kumakhala ndi makilogalamu 400 pa 1/2 chikho (119 magalamu). Chifukwa chake, zimakhala zosavuta kudya zopatsa mphamvu ngati mumazigwiritsa ntchito pafupipafupi.

Njira zotsika kwambiri zamagalori zimaphatikizapo theka ndi theka, mkaka wathunthu, ndi ma milkati a nati ().

Chodabwitsa ndichakuti akuti anthu opitilira 65% atha kukhala osalolera lactose motero amafunika kupewa kukwapula zonona, komanso zinthu zina za mkaka ().

Komanso, kafukufuku wina akuwonetsa kuti zopangidwa ndi mkaka zitha kupangitsa kuti mamina azitulutsa mamina ambiri, ngakhale omwe alibe matupi awo kapena osalolera ().

Kafukufuku m'modzi mwa anthu oposa 100 omwe amakhala ndi mamina ochuluka kwambiri amapeza kuti kupita kopanda mkaka kunathandiza kuchepetsa vutoli.

Omwe adadya zakudya zopanda mkaka kwa masiku asanu ndi limodzi adanenanso zakuchepa kwa mamina kuposa omwe adakhala opanda mkaka masiku awiri okha ndikubwezeretsanso mkaka muzakudya zawo ().

Komabe, ili ndi gawo lazokangana. Ofufuza ena sanapeze kulumikizana pakati pakumwa mkaka ndi mamina ().

Kudya mkaka kumathandizanso kuti chiwopsezo cha khansa zina ().

Mwachitsanzo, kuwunika kuphatikiza anthu opitilira 8,000 adawona kuti omwe ali ndi mkaka waukulu kwambiri ali ndi mwayi wambiri 20% wokhala ndi khansa yam'mimba kuposa omwe amamwa mkaka wotsika kwambiri ().

Kuphatikiza apo, mafuta okwapula ambiri amakhala ndi zowonjezera, monga carrageenan ndi sodium caseinate. Izi zalumikizidwa ndi kuwonongeka kwa m'matumbo mukamadya kwambiri mu maphunziro a nyama ndi mayeso (5, 6,,).

Pomaliza, homogenization - njira yotenthetsera kapena yopanikizika yomwe imapangitsa kuti mafuta asadziphatikize mu zonona - zingakulepheretseni kukolola zabwino zina za mkaka wobiriwira.

Kafukufuku wina waposachedwa akuwonetsa kuti kumwa zopangira mkaka zosaphika kungathandize kupewa mikhalidwe yodzitchinjiriza monga mphumu ndi chifuwa ().

Kukwapula kirimu kumakhala kwamafuta ambiri komanso kodzaza ndi mavitamini osungunuka ndi mafuta, komanso ndi ma calories ambiri. Kudya mkaka wamafuta onse kumaoneka ngati kuli ndi phindu pathanzi. Komabe, pafupifupi 65% ya anthu sangathe kulekerera mkaka bwino.

Kodi ndi wathanzi?

Kukwapula kirimu kumakhala ndi ma calories ambiri komanso kumakhala ndi mafuta athanzi komanso mavitamini ndi michere yambiri. Amagwiritsidwa ntchito pang'ono, monga khofi kapena maphikidwe omwe amafunikira zonunkhira pang'ono, motero sizokayikitsa kuwonjezera zopatsa mphamvu pazakudya zanu.

Komabe, ngati muli ndi zakudya zoletsedwa ndi ma kalori, mutha kugwiritsa ntchito njira yotsika kwambiri ya kalori, monga mkaka wa mtedza kapena theka ndi theka, kapena kuchepetsa kudya kwanu tsiku ndi tsiku kirimu cholemera pang'ono.

Anthu ambiri atha kukhala osalolera pa lactose ndipo ayenera kupewa kukwapula kirimu ndi zinthu zina zamkaka kuti akhale ndi thanzi labwino ().

Kuphatikiza apo, anthu ena atha kutulutsa mamina atatha kudya mkaka. Ngati izi zikukukhudzani, muyenera kupewa kukwapula kwambiri.

Komabe, ngati mungalolere mkaka ndikugwiritsa ntchito zonona zokwera pang'ono, zitha kukhala gawo labwino pazakudya zanu.

Pomaliza, organic, udzu wonona wonona ndi chisankho chabwino, chifukwa mkaka wodyetsedwa ndi udzu umakhala ndi michere yambiri monga mafuta athanzi ndi ma antioxidants kuposa mkaka womwe umakwezedwa pamisonkhano (,,).

Ponseponse, ngati mungalolere mkaka ndikugwiritsa ntchito zonona zokukwapulani pang'ono, ndibwino kusankha. Komabe, mungafune kuzipewa ngati muli ndi tsankho la lactose, mukudya zakudya zoperewera chifukwa cha kalori, kapena mukukwaniritsa mamina ambiri.

Mfundo yofunika

Kukwapula kirimu ndiwowonjezera pamaphikidwe kapena khofi ndipo atha kugwiritsidwa ntchito kupanga kirimu ndi batala.

Zakudya zamkaka zonenepa monga kukwapula kirimu ndizodzaza ndi michere, kuphatikiza mavitamini osungunuka mafuta, omwe kafukufuku wina adalumikiza ndi chiopsezo chotsika cha matenda monga mtima ndi kunenepa kwambiri.

Komabe, kirimu wokwapula kwambiri amakhala ndi ma calories ambiri, ndipo anthu ambiri sangalolere mkaka.

Ngati mutha kulekerera mkaka ndikugwiritsa ntchito zonona zokwera pang'ono, zitha kukhala gawo labwino pazakudya zanu.