Pane Pane Yakanyanya Nguva Yekunwa Mukaka?

Zvemukati

• Kuchengeta nguva kune basa here?
• Kune hutano huzhinji
• Yekuonda uye kurasikirwa kwemhasuru
• Nekuvandudza kugaya
• Mamwe mapoka anofanira kudzikisira kana kudzivirira mukaka muuzhinji
• Chinokosha

Zvinoenderana nemushonga weAyurvedic, imwe nzira yehutano ine midzi muIndia, mukaka wemombe unofanirwa kudyiwa manheru ().

Izvi zvinodaro nekuti chikoro cheAyurvedic chekufunga chinotarisa mukaka kunge kurara-kunokonzeresa uye kunorema kugaya, kuchichiita chisina kukodzera sekunwa kwemangwanani.

Zvakadaro, unogona kushamisika kana paine humbowo hwesainzi hunotsigira izvi - kana kunwa mukaka pane dzimwe nguva dzezuva kunogona kubatsira zvichienderana nezvinangwa zvako zvehutano.

Ichi chinyorwa chinoongorora kana nguva ichikosha kana zvasvika pakunwa mukaka.

Kuchengeta nguva kune basa here?

Mune zvimwe zviitiko, kunwa mukaka pane imwe nguva kunogona kukubatsira iwe kuwana zvakanaka zvakawanda.

Kune hutano huzhinji

Mukaka unopa hutano hwakasiyana-siyana hunosimudzira hutano, uye kunwa girazi panguva yekudya inzira iri nyore yekuzviwedzera kune chako chikafu.

Muchokwadi, 1 mukombe (240 ml) yemukaka wese une ():

• Makorori: 149
• Mapuroteni: 8 magiramu
• Mafuta: 8 magiramu
• Carbs: 12 magiramu
• Calcium: 21% yeiyo Zuva Nezuva Kukosha (DV)
• Magnesium: 6% yeiyo DV
• Potassium: 7% yeiyo DV
• Vhitamini D: 16% yeiyo DV

Iyo calcium iri mumukaka inotsigira kukura kwemapfupa, nepo magnesium uye potasium yakakosha pakurongeka kweropa. Ichi chinwiwa chinowanikwa kwese zvakare chakaderera mumacalorie asi chakafuma mumapuroteni (,).

MuUnited States, zvigadzirwa zvakawanda zvemukaka zvakasimbiswa ne vitamini D, chimwe chikafu chinosimudzira hutano hwemabhonzo nekubatsira muviri wako kutora calcium. Nekudaro, haisi nyika dzese dzinosimbisa mukaka wayo ().

Zvakadaro, hapana tsvagiridzo inoratidza kuti pane imwe nguva yekumwa mukaka kuti uwane zvayakanakira hutano.

Yekuonda uye kurasikirwa kwemhasuru

Sezvo mukaka uine hupfumi muprotein, unogona kubatsira kuonda uye kuvaka mhasuru.

Mapuroteni-akapfuma chikafu semukaka anogona kusimudzira uremu nekuvandudza metabolism uye nekuwedzera kuzara mushure mekudya, izvo zvinogona kutungamira kudzikisa zuva nezuva koriori kudya (,).

Uyezve, kunwa mukaka mushure mekushanda kunotsigira kukura kwemhasuru uye kugadziridzwa kwemuviri (,).

Imwe yemwedzi mitatu yekudzidza muvakadzi gumi vadiki yakawana kuti avo vanonwa isina mukaka usina mafuta mazuva mashanu pasvondo mushure mekudzidziswa kwesimba vakasangana nekuvandudzwa kukuru mumhasuru nekurasikirwa kwemafuta, zvichienzaniswa nevaya vasina kunwa mukaka ().

Kubva pamhedzisiro iyi, iyo yakanakisa nguva yekunwa mukaka kusimudzira mhasuru kukura uye kuonda kunoratidzika kunge kuri chaiko mushure mekurovedza muviri.

Nekudaro, ramba uchifunga kuti kunwa yakawandisa yemukaka kunogona kutungamira mukuwedzera huremu nekuda kwekukwirisa koriori ().

Nekuvandudza kugaya

Vamwe vanhu vanodavira kuti mukaka unosimbisa kugaya, kunyange hazvo humbowo hwesainzi husingatsigiri pfungwa iyi.

Naizvozvo, hapana yakakurudzirwa nguva yezuva yekunwa mukaka kubatsira kugaya. Kunyange zvakadaro, unogona kuedza kuinwa nekudya kuti uone kana iwe ukaona mutsauko.

Zvakangodaro, zvimwe zvinogadzirwa nemukaka zvakaviriswa, zvinosanganisira yogati uye kefir, zvinogona kukurudzira kugaya uye hutumbu hwakanaka. Izvi zvinhu zvine mapurobioti, kana mabhakitiriya anobatsira anotsigira dumbu rako microbiome (10,).

Iko hakuna yakakurudzirwa nguva yekunwa mukaka kuti uwane zvayakanakira hutano. Nekudaro, kana iwe uri kutsvaga kuti uderedze huremu kana kuvaka mhasuru, zvidzidzo zvinoratidza kuti kunwa mukaka uchangopera kurovedza muviri kwakanyanya.

Mamwe mapoka anofanira kudzikisira kana kudzivirira mukaka muuzhinji

Vanhu vane kusagadzikana kwerakisi kana yemukaka kurwisa vanofanirwa kudzivirira mukaka.

Kusagadzikana kweLactose kutadza kugaya shuga huru mumukaka. Aya mamiriro anokonzeresa gasi, kuzvimba uye manyoka ().

Pamusoro pezvo, vanhu vane chirwere cheshuga kana kudzora shuga muropa vangangoda kudzora mukaka wavanonwa. Sezvo mukaka uine lactose, mhando yeshuga, inogona kukonzera kuwanda kweshuga yeropa ().

Kana iwe ukaganhurira yako yekumwa mukaka, iwe unogona kusarudza kubva kune akati wandei-anodyarwa -mukaka kutsiva, kusanganisira maamondi, soy, cashew, uye hemp mamil. Iwe ungangoda kutsvaga mhando dzisina kutapira uye dzisina zvirevo zvisina basa.

Vanhu vane lactose kusagadzikana kana kukakavara kwemukaka vanofanirwa kudzivirira mukaka. Dzimwe nzira dzakawanda dzenondairy, kusanganisira soy uye maamondi maamondi, aripo.

Chinokosha

Mukaka weCow chinwiwa chine hupfumi hunopa mapuroteni, calcium, uye zvimwe zvinovaka muviri.

Hapana kutsvagurudza kunoratidza kuti iwe unofanirwa kunwa mukaka pane imwe nguva yekukohwa hutano hwayo. Zvisinei, zvimwe zvidzidzo zvinoratidza kuti kuinwa mushure mekudzidzira kunogona kubatsira avo vanonyatsoda kuonda kana kuvaka mhasuru.

Pakazara, iyo yakanakisa nguva yekunwa mukaka zvinoenderana nezvinangwa zvako uye zvaunoda.