Mkaka Wosungunuka Wokometsedwa: Zakudya Zabwino, Ma calories ndi Ntchito

Zamkati

• Mkaka Wotsekemera Wotsekemera vs Mkaka Wotuluka
• Shuga Wochuluka Motani?
• Mfundo Zakudya Zakudya
• Zopindulitsa
• Moyo wautali wautali
• Amapereka Ma calories Owonjezera ndi Mapuloteni
• Zowonongeka
• Pamwamba mu Kalori
• Oyenera Anthu Omwe Ali Ndi Mkaka Kapena Kusalolera kwa Lactose
• Kulawa Kwachilendo
• Momwe Mungagwiritsire Ntchito
• Mfundo Yofunika Kwambiri

Mkaka wosungunuka wokoma umapangidwa ndikuchotsa madzi ambiri mkaka wa ng'ombe.

Izi zimasiya madzi owuma, omwe amatsekemera ndi zamzitini.

Ngakhale ndichopangidwa ndi mkaka, mkaka wosungunuka wokoma umawoneka ndipo umakoma mosiyana ndi mkaka wokhazikika. Ndiwotsekemera, wamdima wonyezimira ndipo umakhala wonenepa, kapangidwe kake.

Mkaka wosungunuka wokoma umakhalanso ndi nthawi yayitali, ndikupangitsa kuti ukhale chotchuka muzakudya padziko lonse lapansi.

Nkhaniyi ikuwunikanso phindu la mkaka wosungunuka wotsekemera, maubwino ake, zovuta zake ndi ntchito zosiyanasiyana.

Mkaka Wotsekemera Wotsekemera vs Mkaka Wotuluka

Mkaka wosungunuka ndi mkaka wosungunuka wokoma zonse zimapangidwa ndikuchotsa theka la madzi mumkaka wa ng'ombe ().

Pachifukwa ichi, mawuwa amagwiritsidwa ntchito mosinthana - koma amasiyana pang'ono.

Kusiyanitsa kwakukulu ndikuti mkaka wosungunuka wokoma umakhala ndi shuga wowonjezera ngati chotetezera chothandizira kupititsa patsogolo mashelufu ake (,).

Kumbali ina, mkaka wosandulika umasungidwa (kutenthedwa pakatenthedwe kwambiri) kuti utalikitse moyo wa alumali. Popeza palibe zowonjezera zomwe zimaphatikizidwa, mutha kusintha madzi omwe adachotsedwa ndikupanga madzi omwe amafanana ndi mkaka wa ng'ombe.

Mkaka wosungunuka wotsekemera ndi wokoma kwambiri kuposa mkaka wa ng'ombe, ngakhale mutalowetsa madzi otayikawo.

Mkaka wosungunuka wokoma ndi mkaka wosanduka nthunzi zonse zimapangidwa pochotsa theka la madzi kuchokera mkaka wa ng'ombe. Komabe, mkaka wosungunuka wokoma umakhala ndi shuga wowonjezera, pomwe mkaka wosanduka wopanda madzi.

Shuga Wochuluka Motani?

Mkaka wonse wamadzi osungunuka osungunuka komanso otsekemera amakhala ndi shuga wambiri wamkaka womwe amapangidwira.

Komabe, mkaka wosungunuka wokoma umapatsa shuga wambiri kuposa mkaka wosanduka nthunzi, monga ena amawonjezeredwa pokonza.

Mwachitsanzo, ufa umodzi wokha (30 ml) wa mkaka wosungunuka wokoma uli ndi magalamu opitilira 15 a shuga, pomwe mkaka womwewo wopanda mafuta wonyezimira uli ndi magalamu opitilira 3 (3, 4).

Mkaka wosungunuka wotsekemera umakhala ndi pafupifupi kasanu kuchuluka kwa shuga wamkaka wosungunuka, monga shuga amawonjezeredwa pokonza ngati chotetezera.

Mfundo Zakudya Zakudya

Mkaka wosungunuka wokoma uli ndi shuga wambiri. Komabe, monga amapangidwa ndi mkaka wa ng'ombe, imakhalanso ndi mapuloteni ndi mafuta, komanso mavitamini ndi michere yambiri.

Ndiwowononga mphamvu kwambiri - supuni 2 zokha (1 ounce kapena 30 ml) ya mkaka wosungunuka wokoma umapereka (3):

• Ma calories: 90
• Ma carbs: 15.2 magalamu
• Mafuta: 2.4 magalamu
• Mapuloteni: 2.2 magalamu
• Calcium: 8% ya Daily Value (DV)
• Phosphorus: 10% ya Reference Daily Intake (RDI)
• Selenium: 7% ya RDI
• Riboflavin (B2): 7% ya RDI
• Vitamini B12: 4% ya RDI
• Choline: 4% ya RDI

Gawo lalikulu la mkaka wosungunuka ndi shuga. Komabe, imaperekanso mapuloteni, mafuta, mavitamini ndi mchere.

Zopindulitsa

Ngakhale anthu ena amapewa mkaka wosungunuka chifukwa cha kuchuluka kwa ma calories omwe umapereka, uli ndi maubwino ena.

Moyo wautali wautali

Shuga wowonjezeredwa mumkaka wokometsera wokoma amatanthauza kuti umakhala motalika kwambiri kuposa mkaka wokhazikika.

Itha kusungidwa m'zitini kwa nthawi yayitali popanda firiji - nthawi zambiri mpaka chaka.

Komabe, ikatsegulidwa, iyenera kusungidwa m'firiji, ndipo mashelufu ake amachepetsedwa kwambiri mpaka milungu iwiri. Nthawi zonse yang'anani malangizowo pazomwe mungathe kuti mukulitse kutsitsimuka.

Amapereka Ma calories Owonjezera ndi Mapuloteni

Zakudya zake zopatsa mphamvu zambiri zimapangitsa mkaka wosungunuka kukhala chinthu chabwino kwambiri kwa anthu omwe akuyesera kunenepa.

M'malo mwake, kulimbikitsa oatmeal wanu wam'mawa ndi supuni 2 zokha (1 ounce kapena 30 ml) ya mkaka wosungunuka wowonjezera kumawonjezera ma calories 90 ndi magalamu awiri a mapuloteni pakudya kwanu (3).

Kugwiritsa ntchito mkaka wosungunuka wokoma kupititsa patsogolo zopatsa mphamvu kungakhale kopindulitsa kuposa kugwiritsa ntchito shuga wokha chifukwa mankhwalawa amaperekanso mapuloteni owonjezera, mafuta ndi michere ina yathanzi monga calcium ndi phosphorous.

Mutha kusunga mkaka wosungunuka kwa nthawi yayitali popanda firiji. Zakudya zake zabwino kwambiri zimapangitsanso kuti zikhale zofunikira kwambiri pakulimbitsa zakudya ndikuwapangitsa kukhala owonjezera kalori, kwa iwo omwe amafunikira.

Zowonongeka

Ngakhale kuli ndi phindu lina kugwiritsa ntchito mkaka wosungunuka wotsekemera, itha kubweranso ndi zovuta zina.

Pamwamba mu Kalori

Kuchuluka kwamakilogalamu mumkaka wochepa wa mkaka wosungunuka amatha kukhala wabwino kapena woyipa, kutengera zosowa zanu.

Kwa anthu omwe akuyesera kunenepa, chitha kukhala chida chabwino kwambiri, koma kwa iwo omwe akuyesera kuti achepetse kunenepa, atha kukupatsirani ma calories owonjezera komanso osafunikira.

Oyenera Anthu Omwe Ali Ndi Mkaka Kapena Kusalolera kwa Lactose

Mkaka wosungunuka wokoma umapangidwa ndi mkaka wa ng'ombe ndipo motero umakhala ndi mapuloteni amkaka komanso lactose.

Ngati muli ndi vuto la protein ya mkaka kapena lactose yosalolera, ndiye kuti mankhwalawa ndi osayenera kwa inu.

Anthu ena omwe ali ndi vuto lodana ndi lactose amatha kulekerera pang'ono lactose kufalikira tsiku lonse ().

Ngati ndi choncho kwa inu, zindikirani kuti mkaka wosungunuka wokoma umakhala ndi lactose wochulukirapo.

Kulawa Kwachilendo

Ngakhale anthu ena amasangalala ndi mkaka wokoma, wapadera mkaka wokometsetsa, ena atha kusangalala nawo.

Zimakhala zotsekemera kwambiri m'malo mwa mkaka wokhazikika. Chifukwa chake, sichingagwiritsidwe ntchito nthawi zonse m'malo mwa maphikidwe - makamaka pazakudya zabwino.

Mkaka wosungunuka wotsekemera uli ndi ma calories ambiri komanso osayenera kwa anthu omwe ali ndi mapuloteni a mkaka wa ng'ombe kapena kusagwirizana kwa lactose. Kukoma kwake kokoma kumatha kukhala kosayika kwa ena ndipo sikumangokhala m'malo mwa mkaka wokhazikika mumaphikidwe.

Momwe Mungagwiritsire Ntchito

Mkaka wosungunuka umagwiritsidwa ntchito padziko lonse lapansi pazakudya ndi zakumwa zosiyanasiyana, kuphatikiza zinthu zophikidwa, casseroles wokoma kwambiri komanso khofi.

Maonekedwe ake owoneka bwino komanso otsekemera ndimakoma ake abwino amapangitsa kuti azisakaniza bwino.

Mwachitsanzo, ku Brazil, amagwiritsidwa ntchito popanga ma truffle achikhalidwe, omwe amadziwika kuti brigadeiro. Ku US ndi UK, ndichofunikira kwambiri pachimake cha mandimu ndipo chimagwiritsidwa ntchito mu fudge.

Kum'mwera chakum'mawa kwa Asia konse, mkaka wosakanizidwa umawonjezeredwa ku khofi - onse otentha komanso ozizira - kuwonjezera kununkhira.

Mutha kupanga ayisikilimu, makeke kapenanso kuwonjezerapo msuzi ndi msuzi winawake wowapatsa kuti ukomeke.

Ingokumbukirani kuti mwina ndizotsekemera kwambiri kuti musagwire bwino ntchito pazakudya zabwino kwambiri.

Mkaka wosungunuka wokoma ndi mafuta osakanikirana kwambiri, omwe amatha kugwiritsidwa ntchito kupangira kapena kununkhira zakudya zosiyanasiyana, kuphatikiza ndiwo zochuluka mchere, casseroles ngakhale khofi.

Mfundo Yofunika Kwambiri

Mkaka wosungunuka wokoma umapangidwa ndikuchotsa madzi ambiri mkaka wa ng'ombe.

Ndiwotsekemera komanso wokwera kwambiri kuposa mkaka wosanduka nthunzi, popeza shuga amawonjezeredwa ngati chotetezera.

Ikhoza kuwonjezera kukoma kwa ndiwo zochuluka mchere, khofi ndi masamba ena koma siyabwino kwa anthu omwe ali ndi vuto la protein ya mkaka kapena kusagwirizana kwa lactose.

Ngati mumakonda kukoma kwake kwapadera, sangalalani ndi mkaka wosungunuka wokoma mukakhala ndi malingaliro ake a kalori ndi shuga.