Njira 5 Zomwa Mkaka Zitha Kukulitsa Thanzi Lanu

Zamkati

• 1. Mkaka Wodzaza Ndi Mavitamini
• 2. Ndi Gwero Labwino La Mapuloteni Abwino
• 3. Mkaka Ubwino Wathanzi
• 4. Amathandiza Kuteteza Kunenepa
• 5. Mkaka Ndi Zosakaniza Zosiyanasiyana
• Mkaka Suli wa Aliyense
• Mfundo Yofunika Kwambiri

Mkaka wakhala ukusangalatsidwa padziko lonse lapansi kwazaka zikwi ().

Mwakutanthawuza, ndi madzi amadzimadzi omwe amapatsa thanzi kuti anyani achikazi atulutse kudyetsa ana awo.

Mitundu yomwe amadya kwambiri imachokera ku ng'ombe, nkhosa ndi mbuzi.

Mayiko akumadzulo amamwa mkaka wa ng'ombe nthawi zambiri.

Kumwa mkaka ndi nkhani yotsutsana kwambiri pankhani yazakudya, chifukwa chake mwina mungafune kudziwa ngati ili yathanzi kapena yovulaza.

M'munsimu muli maubwino 5 okhudzana ndi thanzi la mkaka kuti muthe kusankha ngati ndi chisankho chabwino kwa inu.

1. Mkaka Wodzaza Ndi Mavitamini

Zakudya zabwino za mkaka ndizosangalatsa.

Kupatula apo, idapangidwa kuti izidyetsa bwino ana obadwa kumene.

Chikho chimodzi (244 magalamu) amkaka wathunthu wamkaka uli ndi (2):

• Ma calories: 146
• Mapuloteni: 8 magalamu
• Mafuta: 8 magalamu
• Calcium: 28% ya RDA
• Vitamini D: 24% ya RDA
• Riboflavin (B2): 26% ya RDA
• Vitamini B12: 18% ya RDA
• Potaziyamu: 10% ya RDA
• Phosphorus: 22% ya RDA
• Selenium: 13% ya RDA

Mkaka ndi gwero labwino kwambiri la mavitamini ndi michere, kuphatikiza "michere yodetsa nkhawa," yomwe samadya ndi anthu ambiri ().

Amapereka potaziyamu, B12, calcium ndi vitamini D, zomwe zimasowa zakudya zambiri ().

Mkaka ndi gwero labwino la vitamini A, magnesium, zinc ndi thiamine (B1).

Kuphatikiza apo, ndi gwero labwino kwambiri la mapuloteni ndipo mumakhala mafuta mazana ambiri, kuphatikiza conjugated linoleic acid (CLA) ndi omega-3s ().

Conjugated linoleic acid ndi omega-3 fatty acids amalumikizidwa ndi maubwino ambiri azaumoyo, kuphatikiza kuchepa kwa matenda ashuga ndi matenda amtima (,,,).

Zakudya zamkaka zimasiyana, kutengera zinthu monga mafuta ake komanso momwe amadyetsera ng'ombe yomwe idachokera ().

Mwachitsanzo, mkaka wochokera ku ng'ombe zomwe zimadya udzu kwambiri umakhala ndi mafuta ochulukirapo a linoleic acid ndi omega-3 fatty acids ().

Komanso mkaka wang'ombe wodyetsedwa komanso udzu umakhala ndi ma antioxidants opindulitsa kwambiri, monga vitamini E ndi beta-carotene, omwe amathandiza kuchepetsa kutupa ndikulimbana ndi kupsinjika kwa okosijeni ().

Chidule Mkaka uli ndi mitundu yambiri ya michere, kuphatikiza mavitamini, michere, mapuloteni, mafuta athanzi komanso ma antioxidants. Kumbukirani kuti zakudya zake zimatha kusiyanasiyana kutengera zinthu zambiri.

2. Ndi Gwero Labwino La Mapuloteni Abwino

Mkaka ndi gwero lokwanira la mapuloteni, wokhala ndi chikho chimodzi chokha chokhala ndi magalamu 8.

Mapuloteni ndiofunikira pazinthu zambiri zofunika mthupi lanu, kuphatikiza kukula, chitukuko, kukonza kwa ma cell ndi chitetezo chamthupi ().

Mkaka umadziwika kuti ndi "protein yokwanira," kutanthauza kuti uli ndi zonse zisanu ndi zinayi zama amino acid zofunika kuti thupi lako lizigwira ntchito bwino ().

Pali mitundu iwiri yayikulu ya mapuloteni omwe amapezeka mkaka - casein ndi whey protein. Onsewa amawoneka ngati mapuloteni apamwamba.

Casein ndiye amapuloteni ambiri omwe amapezeka mkaka wa ng'ombe, omwe amakhala ndi 70-80% ya zomanga thupi zonse. Whey amawerengera pafupifupi 20% ().

Mapuloteni a Whey amakhala ndi amino acid amchere amchere, isoleucine ndi valine, onse omwe amalumikizidwa ndi maubwino azaumoyo.

Ma amino acid omwe amakhala munthambi atha kukhala othandiza makamaka pakupanga minofu, kupewa kutayika kwa minofu ndikupereka mafuta panthawi yochita masewera olimbitsa thupi (,).

Kumwa mkaka kumalumikizidwa ndi chiopsezo chochepa cha kuchepa kwa minofu muukalamba m'maphunziro angapo.

M'malo mwake, kumwa kwambiri mkaka ndi mkaka kumalumikizidwa ndi minofu yathunthu yayikulu komanso kuchita bwino kwa achikulire ().

Mkaka wasonyezedwanso kuti upititse patsogolo kukonza kwa othamanga.

M'malo mwake, kafukufuku wambiri wasonyeza kuti kumwa mkaka pambuyo pa masewera olimbitsa thupi kumatha kuchepetsa kuwonongeka kwa minofu, kulimbikitsa kukonzanso minofu, kukulitsa mphamvu komanso kuchepetsa kupweteka kwa minofu (,,).

Kuphatikizanso apo, ndi njira yachilengedwe yopangira zakumwa zomanga thupi kwambiri zomwe zimagulitsidwa pambuyo poti mupulumuke.

Chidule Mkaka ndi gwero lokwanira la mapuloteni abwino omwe ali ndi zonse zisanu ndi zinayi zofunikira za amino acid. Zingathandize kuchepetsa kuchepa kwa minofu ndikulimbikitsa kukonzanso minofu mukatha kuchita masewera olimbitsa thupi.

3. Mkaka Ubwino Wathanzi

Kumwa mkaka kwakhala kukugwirizanitsidwa ndi mafupa athanzi.

Izi ndichifukwa chakuphatikiza kwake kwa michere, kuphatikiza calcium, phosphorous, potaziyamu, protein komanso (mu mkaka wodyetsedwa ndi mkaka) vitamini K2.

Zakudya zonsezi ndizofunikira kuti mafupa akhale olimba, athanzi.

Pafupifupi 99% ya calcium yamthupi lanu imasungidwa m'mafupa anu ndi mano ().

Mkaka ndi gwero labwino kwambiri lazakudya zomwe thupi lanu limadalira kuti limayamwa calcium, kuphatikiza vitamini D, vitamini K, phosphorus ndi magnesium.

Kuonjezera mkaka ndi mkaka pazakudya zanu kumatha kupewa matenda amfupa monga kufooka kwa mafupa.

Kafukufuku adalumikiza mkaka ndi mkaka pachiwopsezo chochepa cha kufooka kwa mafupa ndi mafupa, makamaka kwa achikulire (,,).

Komanso, mkaka ndiwo magwero abwino a mapuloteni, michere yofunika kwambiri yathanzi.

M'malo mwake, mapuloteni amapanga pafupifupi 50% yamafupa ndikumazungulira gawo limodzi mwa magawo atatu amfupa ().

Umboni ukusonyeza kuti kudya zomanga thupi zambiri kungateteze kutaya mafupa, makamaka azimayi omwe samadya calcium yokwanira ().

Chidule Mkaka uli ndi michere yosiyanasiyana yomwe imathandizira mafupa, monga calcium, vitamini D, phosphorous ndi magnesium. Kafukufuku akuwonetsa kuti kumwa mkaka ndi mkaka kumatha kuteteza kufooka kwa mafupa ndikuchepetsa chiopsezo cha kusweka.

4. Amathandiza Kuteteza Kunenepa

Kafukufuku angapo adalumikiza kumwa mkaka ndi chiopsezo chochepa kwambiri cha kunenepa kwambiri.

Chosangalatsa ndichakuti, phindu ili limangogwirizanitsidwa ndi mkaka wonse.

Kafukufuku mu ana aku Latino a 145 wazaka zitatu adapeza kuti kumwa mafuta mkaka kwambiri kumalumikizidwa ndi chiopsezo chochepa cha kunenepa kwambiri kwa ana ().

Kafukufuku wina kuphatikiza azimayi opitilira 18,000 azaka zapakati komanso okalamba adawonetsa kuti kudya mkaka wochuluka kwambiri wamafuta kumalumikizidwa ndi kunenepa pang'ono komanso chiopsezo chochepa kwambiri cha kunenepa kwambiri ().

Mkaka uli ndi zinthu zosiyanasiyana zomwe zingapangitse kuti muchepetse thupi komanso kupewa kunenepa.

Mwachitsanzo, kuchuluka kwake kwa mapuloteni kumakuthandizani kuti mukhale okwanira kwakanthawi, komwe kumalepheretsa kudya mopitirira muyeso (, 31).

Kuphatikiza apo, conjugated linoleic acid mu mkaka yawerengedwa kuti imatha kuwonjezera kuchepa kwamafuta polimbikitsa kuwonongeka kwamafuta ndikuletsa kupanga kwamafuta ().

Kuphatikiza apo, kafukufuku wambiri adalumikiza zakudya zomwe zili ndi calcium yambiri yomwe ili ndi chiopsezo chochepa kwambiri cha kunenepa kwambiri.

Umboni ukusonyeza kuti anthu omwe amadya kashiamu yambiri amakhala ndi chiopsezo chochepa kwambiri chonenepa kwambiri kapena onenepa kwambiri.

Kafukufuku wasonyeza kuti calcium yochulukitsa zakudya imathandizira kuwonongeka kwamafuta ndikuletsa kuyamwa kwamafuta mthupi (,).

Chidule Kuwonjezera mkaka, makamaka mkaka wathunthu, ku zakudya zanu kumatha kupewa kunenepa.

5. Mkaka Ndi Zosakaniza Zosiyanasiyana

Mkaka ndi chakumwa chopatsa thanzi chomwe chimapereka maubwino angapo azaumoyo.

Komanso, ndizophatikizika zomwe zimatha kuwonjezeredwa mosavuta pazakudya zanu.

Kupatula pakumwa mkaka, yesani malingaliro awa kuti muwaphatikize tsiku ndi tsiku:

• Zojambula: Amapanga maziko abwino kwambiri, okhala ndi mapuloteni ambiri a ma smoothies athanzi. Yesani kuziphatikiza ndi masamba ndi zipatso zazing'ono kuti mukhale ndi chakudya chopatsa thanzi.
• Phala: Amapereka njira yokometsera, yopatsa thanzi kuposa madzi popanga phala lanu lam'mawa kapena phala lotentha.
• Khofi: Kuonjezera pa khofi kapena tiyi wanu wam'mawa kumapatsa chakumwa chanu mphamvu zopatsa thanzi.
• Msuzi: Yesani kuziwonjezera pazakudya zomwe mumazikonda kwambiri kuti muonjezere kukoma ndi zakudya.

Ngati simukukonda mkaka, pali zinthu zina zamkaka zomwe zili ndi mbiri yofanana yazakudya.

Mwachitsanzo, yogurt yopanda shuga yopangidwa ndi mkaka imakhala ndi mapuloteni ofanana, calcium ndi phosphorous.

Yogurt ndi njira yathanzi komanso yodalitsika yopangira ma dips osinthidwa ndi ma toppings.

Chidule Mkaka ndi chinthu chosakanikirana chomwe chitha kuwonjezeredwa pazakudya zanu m'njira zingapo. Yesani kuwonjezera pa smoothies, khofi kapena oatmeal m'mawa.

Mkaka Suli wa Aliyense

Ngakhale mkaka ukhoza kukhala chisankho chabwino kwa ena, ena sangathe kuwugaya kapena kusankha kuti asamwe.

Anthu ambiri sangathe kulekerera mkaka chifukwa amalephera kugaya lactose, shuga wopezeka mumkaka ndi mkaka.

Chosangalatsa ndichakuti, kulekerera kwa lactose kumakhudza pafupifupi 65% ya anthu padziko lapansi (35).

Ena amasankha kuti asadye mkaka kapena mkaka chifukwa chakuletsa zakudya, mavuto azaumoyo kapena zifukwa zoyenera.

Izi zadzetsa mitundu yambiri yamkaka wa nondairy, kuphatikiza:

• Mkaka wa amondi: Chopangidwa kuchokera ku maamondi, njira yodzala ndi zomerazi ndizochepa ma calories ndi mafuta kuposa mkaka wa ng'ombe.
• Mkaka wa kokonati: Chakumwa chotentha ichi chopangidwa kuchokera ku mnofu wa kokonati ndi madzi chimakhala chosalala komanso chosangalatsa pang'ono.
• Mkaka wa mkaka: Cashews ndi madzi zimaphatikizana ndikupanga cholowa m'malo chokoma komanso cholemera ichi.
• Mkaka wambiri: Lili ndi mapuloteni ofanana ndi mkaka wa ng'ombe ndipo ali ndi kununkhira pang'ono.
• Mkaka wa hemp: Njirayi imapangidwa kuchokera ku mbewu za hemp ndipo imapereka mapuloteni abwino kwambiri azomera.
• Mkaka wa oat: Cholowacho chimakhala chokoma pang'ono komanso chosasinthasintha, ndikupangitsa kuti chikhale chowonjezera pa khofi.
• Mkaka wa mpunga: Njira yabwino kwambiri kwa iwo omwe ali ndi vuto lakumverera kapena chifuwa, chifukwa ndiye ochepetsetsa amchere onse a nondairy.

Mukamasankha cholowa m'malo mwa mkaka wa nondairy, kumbukirani kuti zambiri mwazinthuzi zimakhala ndi zowonjezera monga zotsekemera, zokometsera zokometsera, zotetezera komanso thickeners.

Kusankha malonda okhala ndi zopangira zochepa ndi chisankho chabwino poyerekeza mitundu. Werengani zilembozo kuti mudziwe zomwe zikugwirizana ndi zosowa zanu.

Ngati ndi kotheka, khalani ndi mitundu yopanda maswiti kuti muchepetse kuchuluka kwa shuga pazakudya zanu.

Chidule Pali njira zambiri zamkaka wa nondairy zomwe zimapezeka kwa iwo omwe sangasankhe kapena osamwa mkaka.

Mfundo Yofunika Kwambiri

Mkaka ndi chakumwa chopatsa thanzi chomwe chingapindulitse thanzi lanu m'njira zingapo.

Yodzaza ndi michere yofunika monga calcium, phosphorus, mavitamini B, potaziyamu ndi vitamini D. Komanso, ndiwopatsa thanzi kwambiri.

Kumwa mkaka ndi mkaka kumatha kupewa kufooka kwa mafupa ndi mafupa osweka komanso kukuthandizani kuti mukhale wathanzi.

Anthu ambiri amalephera kugaya mkaka kapena amasankha kuupewa pazifukwa zawo.

Kwa iwo omwe amatha kulekerera, kumwa mkaka wabwino kwambiri komanso zopangira mkaka zatsimikiziridwa kuti zimapindulitsa angapo.