Kodi Mkaka Wotchedwa Toni Ndi Wotani?

Zamkati

• Kodi mkaka wamatani?
• Zofanana kwambiri ndi mkaka wokhazikika
• Kodi mkaka wa toni ndi chisankho chabwino?
• Mfundo yofunika

Mkaka ndi imodzi mwa zakudya zopatsa thanzi kwambiri za calcium komanso mkaka womwe umapezeka kwambiri m'maiko ambiri. ().

Mkaka wokhala ndi matani ndiwosintha pang'ono koma mkaka wofananira wa mkaka wachikhalidwe.

Amapangidwa makamaka ndikudya ku India ndi madera ena akumwera chakum'mawa kwa Asia.

Nkhaniyi ikufotokoza chomwe mkaka wa toni ndi ngati uli wathanzi.

Kodi mkaka wamatani?

Mkaka wokhala ndi toni nthawi zambiri umapangidwa ndi kusungunula mkaka wathunthu wa njati ndi mkaka wosalala ndi madzi kuti mupange chinthu chomwe chingafanane ndi mkaka wathunthu wa ng'ombe.

Njirayi idapangidwa ku India kuti ipititse patsogolo mkaka wa njati wokhala ndi zonona zambiri ndikuwonjezera kapangidwe kake, kupezeka, kukwanitsa, komanso kupezeka kwake.

Kuthira mkaka wa njati ndi mkaka wopanda madzi ndi madzi kumachepetsa mafuta ake onse koma kumakhalabe ndi zakudya zina zofunika, monga calcium ndi protein.

Mkaka wokhala ndi toni ndi mkaka womwe umapangidwa ndikuwonjezera mkaka wokhazikika mkaka wa njati zonona kuti muchepetse mafuta, kukhalabe ndi thanzi labwino, ndikuwonjezera kuchuluka kwa mkaka.

Zofanana kwambiri ndi mkaka wokhazikika

Mkaka wambiri padziko lonse lapansi umachokera ku ng'ombe, mkaka wa njati umakhala m'malo achiwiri (2).

Mitundu yonseyi imakhala ndi mavitamini ambiri, calcium, potaziyamu, ndi mavitamini a B. Komabe, mkaka wa njati zonona mwachilengedwe mwachilengedwe umakhala wochuluka kwambiri kuposa mafuta amchere kuposa mkaka wathunthu wa ng'ombe (,,).

Izi zimapangitsa mkaka wa njati kukhala chisankho chabwino kwambiri popanga tchizi kapena ghee, koma ndiwosayenera kumwa - makamaka kwa anthu omwe akufuna kuchepetsa mafuta okhala ndi chakudya chambiri.

Mkaka wa toni nthawi zambiri umapangidwa kuchokera ku kuphatikiza kwa njati ndi mkaka wa ng'ombe kuti ufikire mafuta pafupifupi 3% ndi 8.5% zolimba mkaka wopanda mafuta, kuphatikiza mkaka shuga ndi mapuloteni.

Izi zikufanana ndi mkaka wonse wa ng'ombe, womwe umakhala 3.25-4% mafuta ndi 8.25% zolimba mkaka wopanda mafuta (2, 6).

Tchati chili m'munsichi chikufanizira chakudya chamafuta okwana ma ounces 3.5 (100 ml) a mkaka wathunthu wa ng'ombe ndi mkaka wothira, malinga ndi zilembo zamagetsi ():

Ngati mukufuna kuchepetsa mafuta omwe mumadya, mutha kusankha mkaka wokhala ndi mitundu iwiri, womwe uli ndi mafuta pafupifupi 1% ndipo amafanana kwambiri ndi mkaka wamafuta ochepa.

Mkaka wokhala ndi matani ndi mkaka wathunthu wa ng'ombe ndiwofanana, komanso pali kusiyana kochepa kwambiri kwamafuta onse, komanso mafuta ndi mapuloteni.

Kodi mkaka wa toni ndi chisankho chabwino?

Mkaka wa toni ndi gwero lalikulu la mapuloteni, mavitamini, ndi mchere. Pang'ono, ndi chisankho chabwino kwambiri kwa anthu ambiri.

M'malo mwake, kumwa mkaka pafupipafupi ngati mkaka wa toni kumalumikizidwa ndi maubwino osiyanasiyana azaumoyo, kuphatikiza kuchuluka kwa mchere wamafupa komanso kuchepa kwa matenda osadwaladwala, monga matenda amtima ndi mtundu wa 2 shuga ().

Ngakhale kafukufuku wambiri akuwonetsa maubwino, umboni wocheperako ukusonyeza kuti kumwa mkaka mopitirira muyeso kumatha kuwonjezera ngozi za matenda ena, kuphatikiza ziphuphu ndi khansa ya prostate, mwa anthu ena (,).

Kuphatikiza apo, ngati mulibe vuto la lactose kapena muli ndi vuto la protein ya mkaka, muyenera kupewa mkaka wamatope.

Ngati mulibe zoletsa izi pazakudya, lamulo labwino ndikuti muzichita masewera olimbitsa thupi ndikuwonetsetsa kuti mukudya zakudya zopatsa thanzi zomwe zimatsindika zakudya zosiyanasiyana, zopatsa thanzi.

Mkaka wokhala ndi matani ndi njira yopatsa thanzi ndipo umapereka zabwino zambiri zomwe zimakhudzana ndi mkaka wa ng'ombe. Kudya kwambiri mkaka kumatha kubweretsa mavuto azaumoyo, chifukwa chake yesani kuchita zinthu mosapitirira malire ndikuonetsetsa kuti mukudya moyenera.

Mfundo yofunika

Mkaka wothiridwa umapangidwa ndi kuthira mkaka wa njati wamafuta wathunthu ndi mkaka wosalala ndi madzi kuti muchepetse mafuta ake.

Njirayi imasunganso zakudya monga calcium, potaziyamu, mavitamini B, ndi mapuloteni, ndikupangitsa kuti mankhwalawa akhale ofanana ndi mkaka wa ng'ombe.

Pang'ono pang'ono, mkaka wothira amathanso kupereka phindu lofananira ndi mkaka wina.

Ngati simukugwirizana ndi mkaka, muyenera kupewa mkaka wamatani. Kupanda kutero, ikhoza kukhala yowonjezera kuwonjezera pazakudya zabwino.