Kodi Mkaka Umakuthandizani Kunenepa?

Zamkati

• Chakudya cha mitundu yosiyanasiyana ya mkaka
• Mkaka ndi kunenepa
• Itha kukuthandizani kuti mukhale ndi minofu
• Sangakhale chisankho choyenera kwa aliyense
• Momwe mungawonjezere mkaka pazakudya zanu kuti mukhale wonenepa
• Mfundo yofunika

Mkaka ndi madzi oyera opatsa thanzi, ofiira opangidwa ndi zinyama zazimayi.

Mmodzi mwa mitundu yomwe amadya kwambiri ndi mkaka wa ng'ombe, womwe uli ndi ma carbs, mafuta, mapuloteni, calcium, ndi mavitamini ndi michere ina.

Chifukwa cha michere yake, mwina mungadzifunse ngati mkaka ungakuthandizeni kunenepa.

Nkhaniyi ikukuuzani zonse zomwe muyenera kudziwa zokhudza mkaka ndi kunenepa.

Chakudya cha mitundu yosiyanasiyana ya mkaka

Mkaka wa ng'ombe umabwera m'mitundu yambiri yamafuta, kuphatikiza khungu, 1%, 2%, komanso yathunthu.

Onse amapereka pafupifupi 12-15 magalamu a carbs ndi 8 magalamu a mapuloteni mu 1 chikho (240 ml). Komabe, kuchuluka kwa mafuta ndi kuchuluka kwama calories kumasiyana malinga ndi mtundu (,).

Nayi mndandanda wamitundu yosiyanasiyana yamkaka ndi mafuta ndi mafuta ake pa 1 chikho (240 ml) ():

Mkaka mwachilengedwe umakhala ndi calcium yambiri ndipo nthawi zambiri umakhala ndi vitamini D - michere iwiri yomwe ndi yofunika pakukula kwa mafupa ndi thanzi. Kuphatikiza apo, ili ndi vitamini A, yomwe imalimbikitsa thanzi labwino la maso ndikuthandizira chitetezo chamthupi (,, 4).

Mapuloteni awiri akulu mumkaka ndi whey ndi casein. Kafukufuku wina akuwonetsa kuti mapuloteniwa atha kuthandiza kuchepetsa kuthamanga kwa magazi ndi kuchuluka kwama cholesterol - zifukwa ziwiri zomwe zimayambitsa matenda amtima ().

Kuphatikiza apo, kafukufuku akuwonetsa kuti kumwa mkaka mukatha masewera olimbitsa thupi kumatha kuthandiza kutulutsa minofu yowonda ndikusintha kapangidwe ka thupi (,).

Kumbukirani kuti mkaka wosachokera ku ng'ombe - kuphatikiza mkaka wa nkhosa ndi mbuzi, komanso mkaka wopangidwa kuchokera ku mtedza wopangidwa ndi mtedza ndi mbewu - uli ndi mbiri yazakudya zosiyana ndipo mwina sizingakhale ndi zovuta zofananira paumoyo.

Mkaka umapereka zopatsa mphamvu, ma carbs, mapuloteni, mafuta, mavitamini, ndi michere. Kuchuluka kwa mafuta ndi kuchuluka kwa ma calorie amtundu uliwonse kumasiyanasiyana.

Mkaka ndi kunenepa

Popeza mkaka ndiwo magwero abwino a zopatsa mphamvu, zomanga thupi, komanso zakudya zina, umapereka njira yoyenera yokulemera.

Makamaka, zitha kukhala zothandiza kwa othamanga ndi omanga thupi omwe angafunike kapena akufuna kupeza minofu, komanso omwe ali onenepa kwambiri ndipo akufuna kunenepa.

Kunenepa kumadza chifukwa chodya mafuta ambiri kuposa momwe mumawotchera. Ngati mukufuna kulemera, ndikofunikira kupeza ma calories owonjezera kuchokera kuzakudya zopatsa thanzi m'malo mwa zomwe zili ndi ma calorie ambiri omwe alibe michere yambiri, monga maswiti ndi zakudya zokhwasula-khwasula.

Kumwa mkaka - makamaka mitundu yamafuta apamwamba kwambiri - kumatha kukupatsirani ma calories owonjezera kuphatikiza pa mapuloteni ndi zinthu zina zopindulitsa.

Mitundu yonse ya mkaka wa ng'ombe - kupatula skim - imakhala ndi mafuta okhutira.

Ngakhale kafukufuku wina akuwonetsa kuti mafuta ochulukirapo akhoza kukhala ovulaza thanzi la mtima, kafukufuku wina akuwonetsa kuti mafuta amkaka amatha kuchepetsa kuchuluka kwa mafuta m'thupi komanso chiopsezo cha matenda amtima ().

Ngakhale zopangidwa ndi mkaka wamafuta ambiri zili ndi mafuta ambiri, kudya zakudya zonenepetsa sizimayambitsa kuchuluka kwama cholesterol am'magazi kwa anthu ambiri ().

Komabe, ndikofunikira kudziwa kuti kwa anthu ena - omwe amadziwika kuti cholesterol-omwe amayankha - kudya zakudya zonenepetsa mafuta kumatha kubweretsa kuwonjezeka kwakukulu kwama cholesterol.

Malinga ndi kafukufuku, kuwonjezeka kumeneku sikungakhudze thanzi la mtima, koma omwe ali ndi chibadwa chambiri chambiri cha cholesterol angafune kudya mkaka womwe uli ndi mafuta ochepa, monga 1% kapena 2% ().

Ponseponse, mkaka umasinthasintha ndipo umatha kuwonjezeredwa m'maphikidwe ambiri kapena kusangalala nawo wokha, zomwe zimapangitsa kukhala kosavuta kudya ma calorie ambiri osasintha kwambiri zakudya zanu.

Itha kukuthandizani kuti mukhale ndi minofu

Mkaka ungathandizenso kunenepa pokuthandizani kuti mukhale ndi minofu.

Makamaka, mapuloteni a whey ndi casein mumkaka wa ng'ombe amatha kuthandizira minofu m'malo mwa mafuta.

Kafukufuku wamasabata khumi ndi awiri mwa atsikana 10 adapeza kuti kumwa ma ouniti 24 (1 litre) mkaka woperewera pambuyo pothana ndi zolimbitsa thupi kumabweretsa kupindula kwakukulu kwa minofu ndikutaya mafuta poyerekeza ndi kumwa chakumwa cha carb chokhala ndi ma calories omwewo ().

Kafukufuku wina mwa amuna asanu ndi atatu adawona kuti kumwa pafupifupi makapu awiri (500 ml) a mkaka wopepuka pambuyo pothana ndi zolimbitsa thupi kumadzetsa milingo yayikulu kwambiri yomanga minofu poyerekeza ndi kumwa chakumwa chofanana cha soya ().

Kafukufuku wina amalumikiza kumwa mkaka kapena kuphatikiza ma casein ndi ma Whey supplements atatha kukana maphunziro kuti achuluke minofu (()).

Pazifukwa izi, mkaka utha kukhala chisankho mwanzeru kwa iwo omwe akufuna kupanga minofu ndi kunenepa.

Mkaka ndi gwero lokwanira la zopatsa mphamvu komanso zomanga thupi. Kafukufuku akuwonetsa kuti kumwa pambuyo pa masewera olimbitsa thupi kungakuthandizireni kukulitsa minofu ndikuthandizira kunenepa.

Sangakhale chisankho choyenera kwa aliyense

Anthu ambiri sagwirizana ndi lactose, shuga wodziwika mkaka. Zizindikiro zakusalolera kwa lactose zimaphatikizapo mpweya, kuphulika, kapena kusapeza m'mimba mukamwa mkaka ().

Anthu ena amathanso kukhala osagwirizana ndi mapuloteni amkaka - monga casein ndi whey - omwe amatha kuyambitsa khungu, kusapeza bwino m'mimba, komanso mantha a anaphylactic nthawi zina ().

Pankhani ya kusagwirizana kwa lactose kapena protein ya mkaka, mkaka si njira yabwino yothandizira kunenepa.

Komabe, muli ndi zina zambiri zomwe mungachite kuti muchepetse - makamaka mapuloteni ochepa kwambiri omwe ali ndi zopatsa mphamvu komanso zopatsa thanzi.

Njira zina zathanzi ndi monga mazira, mapeyala, nsomba zamafuta, mapuloteni opangidwa ndi mapuloteni, mtedza ndi batala wa nati.

Anthu omwe ali ndi tsankho pakati pa lactose sayenera kumwa mkaka kuti onenepa. Zakudya za Nondairy zomwe zingathandize kunenepa zimaphatikizapo mazira, mtedza, mapeyala, ndi zomanga thupi zomanga thupi.

Momwe mungawonjezere mkaka pazakudya zanu kuti mukhale wonenepa

Ngati mukufuna kuwonjezera mkaka wanu kuti muchepetse, pali njira zingapo zomwe mungawonjezere pazakudya zanu.

Mwachitsanzo, mutha kuyiphatikiza ndi zakudya zina zopatsa thanzi, monga mazira, oatmeal, smoothies, ndi soups kapena stews. Mutha kuyiphatikizanso mu khofi kapena zakumwa za tiyi.

Kukhala ndi kapu ya mkaka ndi chakudya ndi njira ina yosavuta yowonjezera kalori yanu ndi kuchuluka kwa mapuloteni othandizira kunenepa.

Ngakhale mitundu yonse ya mkaka ili ndi zomanga thupi zambiri komanso zopindulitsa michere, kumbukirani kuti kuchuluka kwamafuta, kuchuluka kwa ma calorie.

Chifukwa chake, ngati cholinga chanu ndi kunenepa, mkaka wonse ungakhale chisankho chanu chabwino.

Kuti muwonjezere mkaka, imwani kapu ndi zakudya kapena yesani kusakaniza ndi mbale zina, kuphatikiza mazira, oatmeal, ndi smoothies.

Mfundo yofunika

Mkaka ndi gwero lalikulu la zopatsa mphamvu, zomanga thupi, komanso zopindulitsa zomwe zingakuthandizeni kuti muchepetse komanso kuti mukhale ndi minofu.

Kuti muwonjezere kudya, yesani kumwa ndi zakudya kapena kuwonjezera pa mas smoothies, supu, mazira, kapena tirigu wotentha.

Komabe, anthu omwe ali ndi vuto losagwirizana ndi lactose kapena zovuta za mkaka ayenera kuzipewa.