Kodi mkaka ndi woyipa kwa inu, kapena wabwino? Milky, Choonadi Choona

Zamkati

• Kodi Zakudya Zimakhala Zachilengedwe?
• Ambiri Padziko Lonse Ndi Lactose Osalolera
• Zakudya Zakudya
• Imathandizira Mafupa Anu
• Kuopsa Kwakuchepa Kwambiri ndi Matenda Awiri A shuga
• Zovuta pa matenda amtima
• Khungu Thanzi ndi Khansa
• Mitundu Yabwino Kwambiri Yathanzi Lanu
• Mfundo Yofunika Kwambiri

Zakudya za mkaka ndizotsutsana masiku ano.

Ngakhale mkaka umakondedwa ndi mabungwe azaumoyo ngati ofunikira mafupa anu, anthu ena amati ndiwovulaza ndipo tiyenera kuwapewa.

Inde, sizinthu zonse zamkaka zomwe ndizofanana.

Zimasiyanasiyana pamtundu wabwino komanso thanzi kutengera momwe nyama zopatsa mkaka zidakulira komanso momwe mkaka udasinthidwira.

Nkhaniyi imafotokoza mozama za mkaka ndikuwona ngati zili zabwino kapena zoipa pa thanzi lanu.

Kodi Zakudya Zimakhala Zachilengedwe?

Mfundo imodzi yodziwika bwino yotsutsana ndi zopangira mkaka ndikuti sizachilendo kuzidya.

Sikuti ndi anthu okhawo omwe amadya mkaka atakula, komanso ndiwo okha omwe amamwa mkaka wa nyama zina.

Mwachilengedwe, mkaka wa ng'ombe umayenera kudyetsa mwana wang'ombe yemwe akukula mofulumira. Anthu si ng'ombe - ndipo akulu nthawi zambiri safunika kukula.

Asanachitike kusintha kwaulimi, anthu amangomwa mkaka wa amayi ngati makanda. Sanadye mkaka atakula - ichi ndi chifukwa chimodzi chomwe mkaka umasiyidwira pachakudya chokhwima cha paleo ().

Kuchokera pamawonekedwe osinthika, mkaka sofunikira kuti mukhale ndi thanzi labwino.

Izi zati, zikhalidwe zina zakhala zikudya mkaka pafupipafupi kwazaka zambiri. Kafukufuku wambiri amafotokoza momwe majini awo asinthira kuti agwirizane ndi mkaka muzakudya ().

Zowona kuti anthu ena amasinthidwa kuti adye mkaka ndizotsimikizira kuti ndizachilengedwe kuti adye.

Anthu ndi mitundu yokhayo yomwe imadya mkaka mukakula, komanso mkaka wochokera kuzinyama zina. Mkaka sunadye mpaka pambuyo pa kusintha kwaulimi.

Ambiri Padziko Lonse Ndi Lactose Osalolera

Zakudya zamadzimadzi zazikulu mkaka ndi lactose, shuga wa mkaka wopangidwa ndi shuga awiri wosavuta shuga ndi galactose.

Monga khanda, thupi lanu limapanga enzyme yotaya chakudya yotchedwa lactase, yomwe imaphwanya lactose kuchokera mkaka wa amayi anu. Komabe, anthu ambiri amalephera kuthetsa lactose atakula ().

Ndipotu, pafupifupi 75% mwa anthu akuluakulu padziko lapansi sangathe kuthetsa lactose - chinthu chotchedwa lactose intolerance (4).

Kusalolera kwa Lactose ndikofala ku Africa, Asia ndi South America, koma sikuchuluka ku North America, Europe ndi Australia.

Anthu omwe sagwirizana ndi lactose amakhala ndi zizindikiritso zakudya m'mimba akamadya mkaka. Izi zikuphatikizapo kunyoza, kusanza, kutsegula m'mimba ndi zina zokhudzana nazo.

Komabe, kumbukirani kuti anthu omwe sagwirizane ndi lactose nthawi zina amatha kumwa mkaka wofufumitsa (monga yogati) kapena mkaka wamafuta kwambiri ngati batala ().

Muthanso kukhala osagwirizana ndi zinthu zina mumkaka, monga mapuloteni. Ngakhale kuti izi ndizofala kwambiri kwa ana, ndizochepa kwa akuluakulu.

Atatu mwa anthu anayi aliwonse padziko lapansi sangavomereze lactose, carb wamkulu mkaka. Anthu ambiri ochokera ku Europe amatha kugaya lactose popanda zovuta.

Zakudya Zakudya

Zogulitsa mkaka ndizopatsa thanzi kwambiri.

Chikho chimodzi (237 ml) cha mkaka muli (6):

• Calcium: 276 mg - 28% a RDI
• Vitamini D: 24% ya RDI
• Riboflavin (vitamini B2): 26% ya RDI
• Vitamini B12: 18% ya RDI
• Potaziyamu: 10% ya RDI
• Phosphorus: 22% ya RDI

Amakhalanso ndi vitamini A wambiri, mavitamini B1 ndi B6, selenium, zinc ndi magnesium, limodzi ndi ma 146 calories, 8 magalamu amafuta, 8 magalamu a protein ndi 13 magalamu a carbs.

Kalori ya kalori, mkaka wonse ndi wathanzi. Amapereka pang'ono pafupifupi chilichonse chomwe thupi lanu limafuna.

Kumbukirani kuti mafuta monga tchizi ndi batala amakhala ndi michere yambiri mosiyana ndi mkaka.

Mavitamini - makamaka mafuta - zimadaliranso zakudya ndi chithandizo cha ziweto. Mafuta amkaka ndi ovuta kwambiri, okhala ndi mafuta mazana angapo. Zambiri zimakhala zosangalatsa ndipo zimatha kukhudza thanzi lanu ().

Ng'ombe zomwe zimadyetserako msipu ndi udzu wodyetsedwa zimakhala ndi omega-3 fatty acids ambiri mpaka 500% yowonjezera conjugated linoleic acid (CLA) (,).

Mkaka wodyetsedwa ndi msipu umakhalanso ndi mavitamini osungunuka kwambiri mafuta, makamaka vitamini K2, michere yofunikira kwambiri pakulamulira kagayidwe kashiamu ndikuthandizira thanzi la mafupa ndi mtima (10,,,).

Kumbukirani kuti mafuta athanzi awa ndi mavitamini osungunuka ndi mafuta sapezeka m'mafuta ochepa kapena osakanikirana ndi mkaka, omwe nthawi zambiri amakhala ndi shuga wopangira kusowa kwa kununkhira komwe kumachitika chifukwa chotsitsa mafuta.

Mkaka ndi wathanzi, koma mavitamini amasiyanasiyana ndi mtundu wa mkaka. Mkaka wochokera ku ng'ombe zodyetsedwa ndi udzu kapena zodyetserako msipu uli ndi mavitamini osungunuka mafuta ambiri komanso mafuta opindulitsa.

Imathandizira Mafupa Anu

Calcium ndiye mchere waukulu m'mafupa anu - ndipo mkaka ndiye kashiamu wabwino kwambiri pazakudya za anthu.

Chifukwa chake, mkaka uli ndi maubwino ambiri athanzi la mafupa.

M'malo mwake, mabungwe ambiri azaumoyo amalangiza kuti muzidya mkaka wa 2-3 patsiku kuti mupeze calcium yokwanira mafupa anu (14, 15).

Ngakhale pali zina zomwe mungamve, palibe umboni wotsimikizika wosonyeza kuti kumwa mkaka kumakhudza thanzi la mafupa ().

Umboni wambiri ukusonyeza kuti mkaka umachulukitsa kuchuluka kwa mafupa, kumachepetsa kufooka kwa mafupa komanso kumachepetsa chiopsezo cha okalamba kusweka (,,,,,).

Kuphatikiza apo, mkaka umapereka zochulukirapo kuposa calcium yokha. Zakudya zake zolimbitsa mafupa zimaphatikizapo mapuloteni, phosphorous komanso - pakakhala mkaka wodyetsedwa ndi mkaka, vitamini K2.

Kafukufuku wambiri akuwonetsa kuti mkaka uli ndi maubwino omveka bwino azaumoyo wamafupa, umachepetsa chiopsezo cha okalamba chophukera ndikuwonjezera kuchuluka kwa mafupa.

Kuopsa Kwakuchepa Kwambiri ndi Matenda Awiri A shuga

Mkaka wamafuta wathunthu umapindulitsanso thanzi la kagayidwe kachakudya.

Ngakhale kuti mafuta ambiri amakhala ndi mafuta ambiri, mkaka wamafuta wathunthu umalumikizidwa ndi kuchepa kwa kunenepa kwambiri.

Kuwunikanso kafukufuku wa 16 kunawonetsa kuti mkaka wambiri wokhudzana ndi mafuta wochepetsera kunenepa kwambiri - koma palibe amene adazindikira zoterezi mkaka wamafuta ochepa (23).

Palinso umboni wina woti mafuta amkaka amachepetsa chiopsezo cha matenda ashuga.

Pakafukufuku wina, omwe amadya mkaka wambiri wamafuta anali ndi mafuta ochepa m'mimba, kutupa pang'ono, triglycerides m'munsi, kuchepa kwa mphamvu ya insulin komanso 62% pachiwopsezo chochepa cha matenda ashuga amtundu wa 2 ().

Kafukufuku wowerengeka amaphatikiza mkaka wamafuta wathunthu wokhala ndi chiopsezo chochepa cha matenda ashuga, ngakhale kafukufuku wambiri sanapeze mgwirizano (,,).

Kafukufuku angapo amalumikiza mkaka wamafuta wathunthu kuti muchepetse chiopsezo cha kunenepa kwambiri komanso mtundu wa 2 shuga - koma ena sawona chilichonse.

Zovuta pa matenda amtima

Nzeru zodziwika bwino zimati mkaka uyenera kukulitsa chiopsezo cha matenda amtima chifukwa uli ndi mafuta ambiri.

Komabe, asayansi ayamba kukayikira gawo la mafuta amkaka pakukula kwa matenda amtima ().

Ena amati palibe kulumikizana pakati pakudya mafuta kwambiri ndi matenda amtima - makamaka kwa anthu ambiri (, 30).

Zotsatira za mkaka pachiwopsezo cha matenda amtima zimatha kusiyanasiyana pakati pa mayiko, mwina kutengera momwe ng'ombe zimakulira ndi kudyetsedwa.

Pakafukufuku wina ku US, mafuta amkaka adalumikizidwa ndi chiopsezo chowonjezeka cha matenda amtima (,).

Komabe, maphunziro ena ambiri akuwonetsa kuti mkaka wamafuta wathunthu umateteza ku matenda amtima komanso sitiroko.

Kubwereza kumodzi kwamaphunziro a 10 - ambiri omwe amagwiritsa ntchito mkaka wamafuta onse - mkaka umalumikizidwa ndi chiopsezo chocheperako cha stroke ndi zochitika zamtima. Ngakhale panali kuchepa kwa matenda amtima, sikunali kofunikira powerengera ().

M'mayiko omwe ng'ombe zimadyetsedwa kwambiri ndi udzu, mkaka wamafuta wathunthu umalumikizidwa ndi kuchepa kwakukulu kwa matenda amtima komanso chiwopsezo cha sitiroko (,).

Mwachitsanzo, kafukufuku wina ku Australia adati anthu omwe amadya mkaka wambiri wamafuta ali ndi chiwopsezo chochepa cha 69% chodwala matenda amtima ().

Izi mwina ndizokhudzana ndi kuchuluka kwa vitamini K2 wokhala ndi thanzi labwino mumakaka amkaka omwe amadyetsedwa ndi udzu, ngakhale mkaka ungathandizenso zina zomwe zingayambitse matenda amtima, monga kuthamanga kwa magazi ndi kutupa (,,, 40).

Poganizira pambali, palibe umboni wosagwirizana woti mafuta amkaka amathandizira kapena amalepheretsa thanzi la mtima.

Ngakhale asayansi agawika malingaliro ake, malangizo azaumoyo amalimbikitsa anthu kuti achepetse kudya kwamafuta okhutira - kuphatikiza mkaka wamafuta ambiri.

Palibe umboni wosasintha woti mafuta amkaka amatsogolera ku matenda amtima. Komabe, ambiri azaumoyo amalangiza anthu kuti asamadye kwambiri.

Khungu Thanzi ndi Khansa

Mkaka umadziwika kuti umalimbikitsa kutulutsa kwa insulin ndi IGF-1 ya protein.

Izi mwina ndi chifukwa chake kumwa mkaka kumalumikizidwa ndi ziphuphu zowonjezereka (, 42).

Kuchuluka kwa insulin ndi IGF-1 kumalumikizidwanso ndi chiopsezo chowonjezeka cha khansa zina ().

Kumbukirani kuti pali mitundu yambiri ya khansa, ndipo ubale pakati pa mkaka ndi khansa ndiwovuta kwambiri (44).

Kafukufuku wina akuwonetsa kuti mkaka ungachepetse chiopsezo cha khansa yamtundu wamtundu koma uwonjeze ngozi yanu ya khansa ya prostate (,).

Izi zati, mgwirizano ndi khansa ya prostate ndiwofooka komanso wosagwirizana. Ngakhale kafukufuku wina akuwulula ku 34% chiwopsezo chowonjezeka, ena samapeza zotsatira (,).

Zotsatira za kuchuluka kwa insulin ndi IGF-1 sizoyipa zonse. Ngati mukuyesera kuti mukhale ndi minofu ndi mphamvu, ndiye kuti mahomoniwa amatha kupereka maubwino omveka ().

Mkaka ungalimbikitse kutulutsa kwa insulin ndi IGF-1, zomwe zingayambitse ziphuphu zambiri komanso chiopsezo chachikulu cha khansa ya prostate. Kumbali inayi, mkaka ukuwoneka kuti umachepetsa chiopsezo cha khansa yoyipa.

Mitundu Yabwino Kwambiri Yathanzi Lanu

Zakudya zabwino kwambiri zamkaka zimachokera ku ng'ombe zomwe zimadyetsedwa ndi udzu komanso / kapena zimakwezedwa msipu.

Mkaka wawo umakhala ndi michere yabwino, kuphatikiza mafuta amchere opindulitsa ndi mavitamini osungunuka mafuta - makamaka K2.

Zakudya zopatsa mkaka monga yogurt ndi kefir zitha kukhala zabwinoko. Amakhala ndi mabakiteriya omwe amatha kukhala ndi maubwino ambiri azaumoyo (50).

Ndiyeneranso kudziwa kuti anthu omwe sangathe kulekerera mkaka kuchokera ku ng'ombe atha kumeza mkaka mosavuta kuchokera ku mbuzi.

Mitundu yabwino kwambiri ya mkaka imachokera ku nyama zomwe zimadyetsedwa msipu komanso / kapena kudyetsedwa udzu chifukwa mkaka wawo umakhala ndi michere yambiri.

Mfundo Yofunika Kwambiri

Mkaka sungagawidwe mosavuta kuti ndi wathanzi kapena wopanda thanzi chifukwa zotsatira zake zimatha kusiyanasiyana pakati pa anthu.

Ngati mumalekerera mkaka ndikusangalala nawo, muyenera kukhala omasuka kudya mkaka. Palibe umboni wokakamiza kuti anthu azipewa - komanso umboni wambiri wopindulitsa.

Ngati mungakwanitse, sankhani mkaka wabwino kwambiri - makamaka popanda shuga wowonjezera, komanso kuchokera ku nyama zodyetsedwa ndi udzu komanso / kapena nyama zoweta msipu.