Kodi Mkaka Wotupa?

Zamkati

• Kutupa ndi chiyani?
• Mkaka ndi zigawo zake
• Mkaka ndi kutupa
• Mfundo yofunika

Mkaka siwachilendo pamikangano.

Anthu ena amakhulupirira kuti ndi yotupa, pomwe ena amati imatsutsana.

Nkhaniyi ikufotokoza chifukwa chomwe anthu ena alumikiza mkaka ndi kutupa komanso ngati pali umboni wotsimikizira izi.

Kutupa ndi chiyani?

Kutupa kuli ngati lupanga lakuthwa konsekonse - pang'ono ndiwabwino, koma kwambiri kwa nthawi yayitali ndi kovulaza.

Kutupa ndiko kuyankha kwachilengedwe kwa thupi lanu ku tizilombo toyambitsa matenda monga mabakiteriya ndi mavairasi, kapena kuvulala monga mabala ndi mabala.

Poyankha zomwe zimayambitsa zotupa, thupi lanu limatulutsa amithenga apadera, monga histamine, prostaglandins, ndi bradykinin, zomwe zimawonetsa kuyankha kwamthupi pothana ndi tizilombo toyambitsa matenda kapena kuchiritsa ndikukonzanso minofu yowonongeka ().

Kuyankha kotupa kumatha kukhala kovuta kapena kwanthawi yayitali, ndikutupa kovuta komwe kumatha masiku angapo, ndikutupa kosatha kumatenga nthawi yayitali kuposa milungu 6 ().

Ngakhale kutupa kwakukulu ndi njira yoyamba yodzitetezera kuvulala kapena matenda, kutupa kosatha kumatha kukhala kovulaza ndikuwononga ziwalo ndi ziwalo za thupi lanu.

Kutupa kosatha kumatha kubwera chifukwa cha matenda osachiritsidwa kapena kuvulala, matenda omwe amadzichititsa ngati nyamakazi, kapena zizolowezi zanu - makamaka zomwe mumadya.

Kuyankha kwamphamvu kotupa kumakutetezani ku matenda, kuvulala, kapena matenda, koma kumatha kukhala kwamavuto komanso kovulaza kukakhala kwanthawi yayitali.

Mkaka ndi zigawo zake

Zakudya za mkaka zimapangidwa kuchokera mkaka wa nyama monga ng'ombe ndi mbuzi ndipo zimaphatikizapo tchizi, batala, yogurt, ayisikilimu, ndi kefir.

Mkaka ndi mkaka mumakhala zakudya zambiri zofunika, monga:

• Mapuloteni. Mkaka ndi yogurt zimapatsa mapuloteni omwe amatha kupukusa mosavuta ndikutengera thupi lanu ().
• Calcium. Mkaka, yogurt, ndi tchizi ndizochokera ku calcium, mchere wofunikira kuti minyewa yolimbitsa thupi igwire bwino ntchito komanso kukhala ndi thanzi la mafupa (4).
• Vitamini D. Mayiko ambiri amalimbitsa mkaka wa ng'ombe ndi vitamini D, vitamini wofunikira pa thanzi la mafupa, chitetezo cha mthupi, komanso kuwongolera kutupa (5).
• Mapuloteni. Yogurt ndi kefir zili ndi maantibiobio, omwe ndi mabakiteriya opindulitsa omwe amalimbikitsa m'matumbo komanso m'thupi ().
• Mavitamini B Mkaka ndi yogurt ndi magwero abwino a riboflavin, kapena vitamini B-2, ndi vitamini B-12, zonse zomwe zimathandizira kupanga mphamvu ndi kugwira ntchito kwa mitsempha (7, 8).
• Conjugated linoleic acid (CLA). Zakudya za mkaka ndi zina mwazinthu zolemera kwambiri za CLA, mtundu wa mafuta acid omwe amalumikizidwa ndi kutayika kwa mafuta ndi zina zathanzi ().

Kuphatikiza apo, mkaka wamafuta wathunthu ndi zopangira mkaka zimakhala ndi mafuta ochulukirapo, ndichifukwa chake izi zimaganiziridwa kuti zimayambitsa kutupa.

Ngakhale mafuta odzaza samayambitsa kutupa, atha kukulitsa kutupa komwe kulipo kale powonjezera kuyamwa kwa mamolekyulu otupa otchedwa lipopolysaccharides ().

Kafukufuku wowonetseranso amathandizanso kumwa mkaka ndi mkaka ndi chiopsezo chowonjezeka cha ziphuphu, zotupa, mwa achinyamata komanso achinyamata (,).

Kuphatikiza apo, anthu amatha kupwetekedwa, kuponderezana, ndi kutsegula m'mimba akamamwa mkaka ndikugwirizanitsa zizindikirazo ndi kutupa - ngakhale zili zotheka kuti zizindikirazi m'malo mwake zimakhudzana ndikulephera kugaya shuga wamkaka wotchedwa lactose ().

Mulimonsemo, anthu ambiri amapewa mkaka ndi mkaka poopa kuti amalimbikitsa kutupa.

Mkaka ndi mkaka zimakhala ndi zinthu zofunika kwambiri monga mavitamini, mchere, ndi mapuloteni. Komabe, mkaka umalumikizidwa ndi kuchuluka kwa kutupa ndi zina zotupa monga ziphuphu.

Mkaka ndi kutupa

Zikuwonekeratu kuti kudya zakudya zina, kuphatikiza zipatso ndi ndiwo zamasamba, kumatha kuchepetsa kutupa, pomwe zakudya zina monga nyama yosakidwa, zakumwa zotsekemera ndi shuga, komanso zakudya zokazinga zimatha kulimbikitsa kutupa (,).

Komabe, pokhapokha mutakhala ndi ziwengo zomanga thupi mkaka, sizikudziwika bwino ngati mkaka umalimbikitsa kutupa. Kafukufuku wina akuwonetsa kuti zimatero pomwe ena amati zotsutsana (,).

Malingaliro osakanikirana awa ndi zotsatira zakusiyana pakupanga kwamaphunziro ndi njira, kuchuluka kwa anthu omwe akutenga nawo mbali pazaumoyo, komanso kapangidwe ka zakudya, mwa ena.

Kuwunikiridwa kwa mayesero 15 osinthidwa mosiyanasiyana kuchokera ku 2012 mpaka 2018 sanapeze vuto lililonse la mkaka kapena mkaka womwe umadya mwa achikulire athanzi kapena achikulire onenepa kwambiri, onenepa kwambiri, mtundu wa 2 shuga, kapena matenda amadzimadzi ().

M'malo mwake, kuwunikirako kunawonetsa kuti kumwera mkaka kumalumikizidwa ndi mphamvu yotsutsa-yotupa mwa anthuwa.

Zotsatirazi zikufanana ndi kuwunikiranso koyambirira kwamaphunziro a 8 omwe amayang'aniridwa mosasamala omwe sanawone mkaka pakudya kwa akulu omwe ali onenepa kwambiri kapena onenepa kwambiri ().

Kuwunikanso kwina kwa ana azaka zapakati pa 2-18 sikunapeze umboni uliwonse woti kudya zakudya zonse zamkaka kumawonjezera mamolekyulu otupa, omwe ndi chotupa necrosis factor-alpha ndi interleukin-6 ().

Ngakhale umboni wapano ukuwonetsa kuti palibe kulumikizana pakati pa mkaka ndi kutupa, kafukufuku wowonjezera amafunikira kuti adziwe ngati mkaka - ndi zinthu ziti kapena michere ya zinthuzo - zomwe zimalimbikitsa kapena kuchepetsa kutupa.

Mwachitsanzo, kafukufuku wowunikira adalumikiza kudya kwa yogurt ndi chiopsezo chocheperako cha matenda amtundu wa 2, matenda omwe amabwera chifukwa chotupa kosalekeza, pomwe kudya tchizi kumalumikizidwa ndi chiopsezo chachikulu cha matendawa (,).

Kafukufuku wambiri akuwonetsa kuti mkaka ndi mkaka sizimalimbikitsa kutupa. Komabe, kufufuza kwina kuli kofunika asanatenge mfundo zomveka.

Mfundo yofunika

Kutupa ndiko kuyankha kwachilengedwe kwa thupi lanu ku matenda kapena kuvulala.

Ngakhale kutupa kwakukulu ndikofunikira kuteteza ndi kuchiritsa thupi lanu, kutupa kosatha kumatha kuchita zosiyana ndikuvulaza ziwalo ndi ziwalo zanu.

Mkaka wathunthu ndi mkaka wathunthu wamafuta amalingaliridwa kuti amayambitsa kutupa chifukwa ali ndi mafuta okhathamira, athandizidwa pakukula kwa ziphuphu, ndipo zimatha kupweteketsa mtima komanso kukhumudwitsa m'mimba anthu omwe ali ndi lactose osalolera.

Ngakhale zambiri ziyenera kuphunziridwa za momwe mkaka umagwirira ntchito pakufufuma, kafukufuku ambiri akuwonetsa kuti zopangira mkaka ngati gulu sizimalimbikitsa kutupa - ndikuti atha kuzichepetsa.