Kubatsira kwemukaka
Zvemukati
Mukaka chikafu chakazara muprotein uye calcium, zvichikosha kwazvo kudzivirira matambudziko senge osteoporosis uye kuchengetedza tsandanyama dzakanaka. Mukaka unosiyana zvichienderana nenzira yaunogadzirwa uye, pamusoro pemukaka wemombe, kunewo zvinwiwa zvemuriwo zvinozivikanwa sehunhu hwemiriwo, izvo zvinogadzirwa nezviyo zvakaita se soy, chestnuts nemaamondi.
Kugara uchinwa mukaka wakazara wemombe, unova mukaka uchine mafuta chaiwo, unounza zvinotevera zvinobatsira pahutano:
- Kudzivirira osteoporosis, sezvo yakafuma mu calcium uye ine vhitamini D;
- Batsira nekukura kwemhasuru, nekuti yakapfuma mumapuroteni;
- Kuvandudza ura hwemukati, sezvo iine oligosaccharides, zvinovaka muviri izvo zvinopedzwa nehutachiona hunobatsira mumatumbo;
- Natsiridza mashandiro ehurongwa hwetsinga, sezvo yakafuma muvhitamini B yakaoma;
- Batsira kudzora BPNekuti yakapfuma muamino acids ane antihypertensivezvivakwa.
Mukaka wese une mavitamini A, E, K uye D, ayo aripo mumafuta emukaka. Kune rimwe divi, mukaka wakasvetwa, sezvo husisina mafuta, unorasikirwa neaya manyama.
Uye zvakare, zvakakosha kuti urangarire kuti, kunyangwe paine zvakanakira, mukaka wemombe haufanire kupihwa kuvana vari pasi pegore rimwe zera. Tsvaga zvimwe nekudzvanya pano.
Mhando dzeCow Milk
Mukaka wemombe unogona kuzara, ndipo panenge paine mafuta echisikigo, akaomeswa-semukati, inova iyo chikamu chemafuta chabviswa, kana kupepetwa, inova ndiyo indasitiri inobvisa mafuta ese kubva mumukaka, ichisiya chikamu chayo chete. yemakabohydrate uye mapuroteni.
Uye zvakare, maererano nemaitiro ekugadzira, mukaka unogona kusarudzwa seinotevera:
- Yakachena kana yakasikwa mukaka wemombe: iwo mukaka wakatorwa kubva kumombe unoenda wakananga kumba kwemutengi, pasina kupfuura nechero maindasitiri maitiro;
- Pasteurized Mukaka: iwo mukaka wesaga unochengetwa mufiriji. Yakapiswa kusvika pa65ºC kwemaminitsi makumi matatu kana kusvika pa75 ° C kwemasekondi gumi nemashanu kusvika makumi maviri kuitira kuti ibvise hutachiona.
- UHT mukaka: iwo mukaka wetsiva kana kuzivikanwa se "wakareba hupenyu mukaka", husingade kuchengetwa mufiriji usati wavhurwa. Yakapiswa kusvika ku140 ° C kwemasekondi mana, zvakare kubvisa hutachiona.
- Mukaka weupfu: inogadzirwa kubva mukushaikwa kwemvura mukaka wemombe wakazara. Nekudaro, iyo indasitiri inobvisa mvura yese kubva mumukaka wemvura, ichiishandura kuita hupfu hunogona kugadziriswazve nekuwedzera mvura zvakare.
Wese mukaka uyu, kunze kwemukaka wemombe wechisikigo, unogona kuwanikwa mumashopamaketi mune zvizere, semi-skimmed kana skimmed shanduro.
Ruzivo rwehutano hwemukaka
Iyi tafura inotevera inopa ruzivo rwehutano kune 100 ml yemhando yega yemukaka:
| Zvikamu | Mukaka wese (100 ml) | Mukaka wakaomeswa (100 ml) |
| Simba | 60 kcal | 42 kcal |
| Mapuroteni | 3 g | 3 g |
| Mafuta | 3 g | 1 g |
| Carbohydrate | 5 g | 5 g |
| Vhitamini A | 31 mcg | 59 mcg |
| Vhitamini B1 | 0.04 mg | 0.04 mg |
| Vhitamini B2 | 0.36 mg | 0.17 mg |
| Sodium | 49 MG | 50 mg |
| Calcium | 120 mg | 223 mg |
| Potassium | 152 mg | 156 mg |
| Phosphor | 93 mg | 96 MG |
Vamwe vanhu vanogona kunetseka kugaya lactose, inova makabhohaidhiretsi ari mumukaka, vachionekwa vaine Lactose Intolerance. Ona zvimwe pamusoro pezviratidzo uye zvaunofanira kuita mukusavhiringidzika kwelactose.
Miriwo yemiriwo
Miriwo yemuriwo, iyo inofanirwa kunzi zvinwiwa zvemuriwo, zvinwiwa zvinogadzirwa nekukuya zviyo nemvura. Saka, kugadzira mukaka weamondi, semuenzaniso, unofanirwa kurova zviyo zveamondi nemvura inodziya wozomesa musanganiswa, uchibvisa chinwiwa chinovaka muviri.
Zvinwiwa zvinonyanya kushandiswa zvemuriwo zvinogadzirwa kubva muzviyo zvakaita sesoy, mupunga, chestnuts nemaamondi, kuwedzera kune coconut yemuriwo chinwiwa. Zvisinei, zvakakosha kuti uzive kuti chimwe nechimwe chezvinwiwa izvi chine zvinovaka muviri uye mabhenefiti, uye hazvina kufanana nehunhu hwemukaka wemombe. Dzidza maitiro ekugadzira mukaka wemupunga.
Tinokurudzira
Lovastatin, Oral Hwendefa
