Iwo gumi nemaviri akanakisa kutsiva kweMukaka Wakabuda Mvura

Zvemukati

• Nei Iwe Unogona Kuda Chinzvimbo
• 1-4: Dairy-Yakavakirwa Vanotsiva
• 1. Mukaka
• 2. Kirimu
• 3. Hafu nehafu
• 4. Mukaka weupfu
• 5-12: Asiri-eDhiini Dzimwe nzira
• 5. Mukaka weSoy
• 6. Rice Mukaka
• 7. Miti yemiti
• 8. Oat Mukaka
• 9. Mufurakisi Mukaka
• 10. Hemp Mukaka
• 11. Quinoa Mukaka
• 12. Mukaka weKokonati
• Chii Chaunofunga Nezvekusarudza Chinomira
• Icho Chinokosha

Mukaka wakabuda evhu rakapfuma-protein, mukaka wakakora chigadzirwa chinoshandiswa mune akawanda mabikirwo.

Inoitwa nekupisa mukaka wenguva dzose kuti ubvise inenge 60% yemvura, ichigadzira yakasarudzika uye zvishoma caramelized vhezheni yemukaka.

Inowanzo shandiswa mukubika, madhiri, masobho uye sauces kana kutowedzerwa kukofi, tii uye smoothies yekuwedzera hupfumi.

Nekudaro, pane zvikonzero zvinoverengeka nei iwe ungangoda kutsiva. Vamwe vanhu havazvishiviridze zvakanaka nekuda kweiyo lactose yezviri mukati, nepo vamwe vangangorega kufarira kuravira.

Neraki, kune akawanda emukaka uye asiri emukaka dzimwe nzira dzaungashandisa.

Ichi chinyorwa chinopa gumi nemaviri ezvakanakisa kutsiva mukaka wakabuda mhute.

Nei Iwe Unogona Kuda Chinzvimbo

Kutanga, pane zvikonzero zvakawanda nei ungangoda imwe nzira yemukaka wakabuda.

Zvimwe zvacho zvinosanganisira:

• Ravidza kana kushaikwa chinhu: Vamwe vanhu havafarire kuravira kwemukaka wakabuda mhute, nepo vamwe vangangodaro vapera.
• Kusagadzikana kweLactose: Vanenge makumi manomwe kubva muzana yevanhu pasi rese vane lactose isingashiviriri. Izvi zvinoreva kuti ivo havakwanise kugaya shuga mumukaka zvakanaka, zvichikonzera kusagadzikana zviratidzo zvemudumbu (,,).
• Misi allergies: Pakati pe2-7% yevana uye kusvika pa0,5% yevakuru vane mukaka wemakemikari. Sezvo zvese zvinogadzirwa nemukaka zvine mapuroteni emukaka, imwe isiri yemukaka imwe yakakodzera (,,).
• Vegan kana ovo-miriwo chikafu: Vamwe vanhu vanosarudza kudzivirira zvigadzirwa zvemhuka (kusanganisira mukaka) kune hutano, hutano hwemhuka, zvakatipoteredza kana zvikonzero zvechitendero. Iyo yemiti-yakavakirwa mukaka kutsiva ndiyo yakakodzera imwe (,,).
• Makorori: Zvichienderana nekuti urikuda kurasikirwa kana kuwedzera huremu, mukaka wakabuda mhute unogona kutsiva imwe yakakwira kana yakaderera koriori imwe (,,).
• Kuderedza mapuroteni kudya: Mukaka wakabuda mhute une maprotein ane 17 gramu pamukombe (240 ml). Vamwe vanhu pazvikafu zvakakosha zvekurapa vangangoda imwe sarudzo yeprotein yekudya (, 11).

Pazasi pane gumi nemaviri sarudzo dzaungashandise iwe pachinzvimbo.

1-4: Dairy-Yakavakirwa Vanotsiva

Kune akatiwandei emhando dzakanaka dzemukaka dzekutsiva mukaka wakasviba, kusanganisira mukaka wenguva dzose, mukaka usina-lactose, kirimu, hafu nehafu uye mukaka weupfu.

1. Mukaka

Mukaka wakabuda mhute unogona kutsiviwa nemukaka wakajairwa senzira yekureruka.

Mukombe mumwe wemukaka wakazara (240 ml) une 146 macalorie, 13 gramu e carbs, 8 gramu emafuta uye 8 gramu eprotein. Uyezve, mukaka une 28% yeiyo RDI yecalcium uye 26% yeiyo RDI ye riboflavin (12).

Mukuenzanisa, 1 mukombe wemukaka wakabuda uine 338 macalorie, 25 gramu e carbs, 19 gramu emafuta uye 17 gramu eprotein. Iyo zvakare yakakwira calcium, ine 66% yeiyo RDI (13).

Sezvo mukaka uine huwandu hwepamusoro hwemvura pane mukaka wakasviba, iwo mutete uye hauna kutapira.

Kana ukashandisa mukaka sechinotsiva mumuto, ungangoda kushandisa chimwe chinhu kuutetepa, senge hupfu kana chibage. Mukubheka, iwe ungangoda zvimwe zvakaoma zvigadzirwa uye neshuga yakati wandei kuti uwane iyo imwechete flavour uye dhizaini.

Nekudaro, kana iwe uchinge uchinge wapera kubva mumukaka wakasviba, zviri nyore kwazvo kuzviita kubva pamukaka wenguva dzose kumba.

Kugadzira 1 mukombe (240 ml) yemukaka wakasviba:

1. Pisa 2 1/4 makapu (540 ml) yemukaka wenguva dzose mupuji pamusoro pekupisa kwepakati.
2. Ngazvisvike pakunyoro nyoro uchikurudzira uchienderera mberi.
3. Mushure memaminitsi gumi, kana kana mukaka wadzikira muvhoriyamu neinopfuura inopfuura hafu, ibvise pamoto.

Inogona kushandiswa semukaka wenguva dzose wakasviba uye ine hutano hwakafanana.

Pamusoro pezvo, kana uri lactose isingashiviriri unogona kushandisa mukaka usina-lactose. Uyu mukaka une enzyme lactase yakawedzerwa kuputsa mashuga ayo vanhu vane kusagadzikana kwelactose vane dambudziko kugaya.

Pfupiso Mukaka wakaderera mumakirori uye mafuta, uye unogona kushandiswa sechinotsiva mune mamwe mabikirwo. Iwe unogona zvakare kugadzira rako wega mukaka wakabuda kubva mumukaka wenguva dzose nekupisa pachitofu kuti ushandure kuita mvura. Lactose-isina mukaka inokodzera kutsiva, futi.

2. Kirimu

Kutsiva nekirimu kunowedzera hupfumi kudhishi.

Cream inogona kushandiswa sekutsiva mukaka wakabuda mumuto, masobho, kuzadza mapayi, kubheka, casseroles, madhizaji echando uye makadhi pane 1: 1 reshiyo.

Sezvo kirimu yakawedzera zvakanyanya mumafuta kupfuura mukaka wakasviba, iwo ese ari mukobvu uye ane mamwe macalorie.

Imwe kapu yekirimu (240 ml) ine 821 macalorie, 7 gramu e carbs, 88 gramu emafuta uye 5 gramu eprotein (14).

Nekuda kweiyo yakakwira koriori zvemukati, kirimu ndiyo imwe nzira yakanaka kune vanhu vari kuyedza kuwedzera yavo calori yekudyiwa. Nekudaro, inogona kunge isiri iyo yakanyanya kunaka sarudzo kune vanhu vari kuyedza kudzikisa huremu.

Pfupiso Cream ndiyo yakasviba, yakapfuma imwe nzira kune mukaka wakabuda uye inogona kushandiswa mune akawanda mapepeti. Iyo yakawanda kwazvo mumakori uye mafuta.

3. Hafu nehafu

Hafu nehafu musanganiswa wemukaka 50% uye 50% kirimu yakasanganiswa pamwechete. Mavara aro akakora zvishoma pane emukaka wakabuda.

Iyo inowanzo shandiswa mukofi, asi inogona zvakare kushandiswa mune chero kamukira inoda kirimu kana mukaka wakabuda.

Nechikafu, yakafanana nemukaka wakabuda murwizi, asi wakaderera muma carbs uye wakakwira mumafuta (15).

Mune imwe kapu (240 ml) yehafu nehafu pane mazana matatu nemakumi mashanu nemashanu, macalorie gumi, magiramu e50, 28 gramu emafuta uye 7.2 magiramu epuroteni. Iine 25% yeiyo RDI yecalcium uye 21% yeiyo RDI yevhitamini B2 (15).

Mune mazhinji mabikirwo, mukaka wakasviba nehafu nehafu zvinogona kuchinjaniswa muhuwandu hwe1: 1.

Pfupiso Hafu nehafu inogadzirwa kubva pamukaka 50% uye 50% kirimu yakasanganiswa pamwechete. Iyo yakakwira mumafuta uye yakaderera mumapuroteni neshuga kupfuura mukaka wakabuda. Inogona kushandiswa mune mazhinji mabikirwo akafanana.

4. Mukaka weupfu

Mukaka weupfu mukaka wakabviswa mvura kusvikira wanyatsooma (16).

Kufanana nemukaka wakasviba, unoitwa kuwedzera pasherefu hupenyu hwemukaka.

Inogona kudzorerwa mumukaka nekuwedzera mvura. Zvisinei, inogona kuwedzerwa yakaoma kune mamwe mapeji, akadai sekiki uye mapekeki.

Kuti ushandise mukaka weupfu panzvimbo yemukaka wakasviba, unogona kungodzora huwandu hwemvura yaungawedzera. Izvi zvinoguma neyakawedzera chigadzirwa iwe chaunogona kushandisa semukaka wakabuda mhute.

Ungangoda kuyedza zvishoma kuti uwane kuenderana chaiko sezvo akasiyana mabrandi anoda huwandu hwakasiyana hwemvura.

Noutano, ichave ingango fananei nemukaka wakabuda mhute, zvichienderana nekuwanda kwehupfu hwaunoshandisa.

Pfupiso Mukaka weupfu mukaka wenguva dzose uyo wakadzimwa mvura kusvika waoma zvachose. Kuti uishandise panzvimbo yemukaka wakasviba, shandisa hupfu hwakawanda kana mvura shoma paunogadzirisazve.

5-12: Asiri-eDhiini Dzimwe nzira

Kune zvakawanda zvezvirimwa-zvakagadzirwa zvigadzirwa zvinogona kushandiswa panzvimbo yemukaka wakasviba, senge soy, mupunga, nati, oat, furakisi, hemp, quinoa uye mukaka wekokonati.

5. Mukaka weSoy

Mukaka weSoy wakatanga kushandiswa kuChina makore anopfuura zviuru zviviri apfuura ().

Iyo inogadzirwa nekunyika soya dzakaomeswa, nekuzvikuya mumvura uye nekusefa zvikamu zvakakura kuti usiye chigadzirwa chinotaridzika zvakanyanya semukaka wemukaka.

Pane ese mukaka-unobva mukaka, soy inouya zvinovaka muviri padyo nemukaka wakajairwa maererano nemakoriori, zvemukati zveprotein uye kugaya. Calcium, mamwe mavitamini uye zvicherwa zvinowanzo kuwedzerwa kumhando dzekutengesa (17, 18).

Imwe kapu yemukaka we soy (240 ml) ine 109 macalorie, 8.4 gramu e carbs, 5 gramu emafuta uye 7 gramu eprotein. Iyi ingangoita chetatu chemakoriyori akawanikwa mumukaka wakabuda mhute uye pasi pehafu yeprotein (13, 17).

Mukaka weSoy unogona kupisa, uye mvura yemukati yakaderedzwa kuti uishandise semukaka wakabuda. Iyo tambo yacho yakati siyanei zvishoma, asi mune mazhinji mabikirwo hauzoone. Inogona kushandiswa mumidziyo inotapira uye inonaka zvakafanana.

Nekudaro, ramba uchifunga kuti anosvika gumi muzana (14%) evana vane dhiri remakemikari ane allergiki kune soy.

Vamwe vanhu vangangoda kudzivirira soy nekuda kwezvimwe zvinonetsa sekushandiswa kwezvirimwa zvinogadzirwa nemajini (,).

Pfupiso Mukaka weSoy musanganiswa we soya dzakanyoroveswa, dzakapwanywa uye dzakasvinwa nemvura. Iwe unogona kudzikisa zvemukati zvemvura kuburikidza nekupisa uye nekuishandisa seyakajairwa evaporated mukaka.

6. Rice Mukaka

Mukaka wemupunga unogadzirwa nekunyika mupunga uye nekukuya nemvura kugadzira chigadzirwa chakaita semukaka.

Inogona kushandiswa nevanhu vasingashiviriri kana kukanganiswa nemukaka wemombe uye soya.

Noutano, yakanyanya kuderera mumafuta uye mapuroteni kupfuura mukaka wakabuda. Imwe kapu (240 ml) ine 113 macalorie, 22 gramu e carbs, 2.3 gramu emafuta uye isingasviki 1 gramu yeprotein ().

Nekudaro, nekuti mukaka wemupunga une yakakwira glycemic index (GI), inogona kunge iri yemahara-yemahara inotsiva shuga yeropa zvakanyanya ().

Kufanana nemukaka wenguva dzose, zvemvura zvemukaka wemupunga zvinogona kudzikiswa kuburikidza nekupisa. Inogona kuzobva yashandiswa panzvimbo yemukaka wakabuda mumukaka.

Nekudaro, chigadzirwa chinoguma hachizove chakakora semukaka wava mhute, saka ungangoda kuwedzera chibage kana chimwe chiumbwa chakakora.

Iyo inonaka inotapira yemukaka wemupunga inoita kuti inyanye kubatsira mudhiri uye kubheka.

Pfupiso Mukaka wemupunga unogadzirwa nekunyika uye kusanganisa mupunga nemvura. Iyo yakaderera mumacalorie, mafuta uye mapuroteni kupfuura mukaka wakasviba asi zvakare yakakwira GI. Inogona kuderedzwa pamusoro pekupisa uye inoshandiswa sechinotsiva.

7. Miti yemiti

Misi yemiti inosanganisira zvigadzirwa zvakaita seamondi, cashew uye mukaka wehazelnut. Izvo zvinogadzirwa nekukuya nzungu nemvura uye nekusefa iyo kugadzira mukaka-kunge chinwiwa.

Noutano, ivo vanowanzo kuve wakaderera kwazvo macalorie uye muprotein, izvo zvinogona kubatsira kana iwe uchida kudzikisa yako calori yekudyiwa ().

Semuenzaniso, 1 mukombe (240 ml) yemukaka wemuarumondi une 39 macalorie, 1.5 gramu e carbs, 2.8 gramu emafuta uye 1.5 gramu eprotein. Iyi ingangoita chegumi chekoriori anowanikwa mumukaka wakabuda.

Pamusoro pezvo, mukaka wemuarumondi une calcium yakawedzera, vhitamini D uye E. Zvisinei, mukaka wakasviba une calcium yakawanda, ichipa 66% yeRDI ichienzaniswa ne52% mumukaka weamondi ().

Mukaka weAlmond wakanakira madhishi anotapira, nepo mukaka wekashew unogona kushandiswa mune ese anotapira uye anonaka mabikirwo.

Kufanana nemukaka wenguva dzose, unogona kupisa mukaka wemuti kuti udzikise zvemukati zvemvura. Izvi zvinogadzira mukaka wakashanduka kuva mukaka, kunyange hazvo usingazove wakakora semukaka wenguva dzose wakasviba.

Kana iwe uine noutachiona hwemakemikari, aya mamaki haana kukodzera kushandisa.

Pfupiso Miti yemiti inoderera zvakanyanya mumakori uye mapuroteni kupfuura mukaka wakabuda. Unogona kudzikamisa kuti dzishandise sechinotsiva mune mazhinji mabikirwo. Izvo hazvina kukodzera kune vanhu vane nati allergies.

8. Oat Mukaka

Mukaka weoat unogadzirwa nekusanganisa oats nemvura. Iwe unogona kuzviita iwe pachako kumba kana kutenga akagadzirira-akagadzirwa shanduro.

Iyo ndeimwe yesarudzo shoma dziine fiber yekudya, ichipa magiramu maviri pamukombe (240ml). Inowanzo simbiswa ne iron, calcium uye vhitamini D, asi ziva kuti shanduro dzekugadzira hadzina izvi zvekuwedzera zvinovaka muviri (24).

Mukaka weoat wakapfuma mu beta-glucans, ayo akave akabatanidzwa kune zvakanaka zvehutano zvinosanganisira kunatsiridza kugaya, kudzikira kweshuga yeropa uye yakaderera cholesterol (,).

1 mukombe (240 ml) inopa 125 macalorie, 16.5 gramu e carbs, 3.7 gramu emafuta uye 2.5 gramu eprotein. Iyo zvakare ine 30% yeiyo RDI yecalcium, iyo iri yakaderera pane evaporated mukaka asi yakafanana neyakajairwa mukaka (24).

Mukaka weoat unogona kushandiswa mumarefesheni mazhinji anoshandisa mukaka wakasviba. Iwe ungangoda kuututisa kana kuutapisa kuti uwane iwo iwo akafanana kusagadzikana uye kuravira semukaka wakabuda.

Pfupiso Mukaka weoat unogadzirwa kubva kune yakasanganiswa mvura uye oats. Icho chimwe chevashoma vanotsiva mukaka wakasviba une fiber. Inogona kudzikiswa uye kushandiswa panzvimbo yemukaka wakabuda mumukaka wakawanda.

9. Mufurakisi Mukaka

Mukaka werineni unogadzirwa nekutengesa nekusanganisa mafuta eflakisi nemvura.

Neimwe nzira, shanduro dzekugadzira dzinogona kugadzirwa nekusanganisa mbeu yeflakisi nemvura.

Mhando dzekutengesa dzakaderera zvakanyanya mumacalorie uye haina protein. Iwo akakwirira mu calcium, vitamini B12 uye phosphorus (26).

Imwe kapu yemukaka wekutengesa muflakisi (240 ml) ine makumi mashanu macalorie, 7 gramu e carbs, 1.5 gramu emafuta uye isina protein (26).

Uye zvakare, mukaka werineni wakapfuma mumafuta e-omega-3, ayo akabatana nekuderedzwa kwengozi yechirwere chemoyo uye sitiroko. Semuenzaniso, imwe mhando ine 1,200 mg pakushanda, inova inopfuura kaviri iyo RDI (26,,, 29).

Iko kunhuvira kwayo ndeimwe yeasina kwayakarerekera kune dzimwe dzisiri dzemukaka uye inouya padyo nemukaka wenguva dzose.

Pamusoro pezvo, inogona kudziyirwa kudzikisira mvura nenzira imwechete semukaka wenguva dzose. Iwe ungangoda kuisimbisa kana kutapira kuti uenderere mberi kuti uwane iyo imwechete flavour uye zvivakwa semukaka wakabuda.

Pfupiso Mukaka werineni unogadzirwa nemafuta eflakisi uye wakaderera mumacalorie nemapuroteni. Iyo ine yekusarerekera kuravira uye inogona kudzikiswa kuti ishandiswe panzvimbo yemukaka wakabuda.

10. Hemp Mukaka

Hemp mukaka unogadzirwa nekusanganisa mbeu dzeiyo hemp chirimwa nemvura. Hemp dzakasiyana-siyana dzecannabis.

Kunyangwe mukaka wacho uchigadzirwa kubva hemp, hauna hukama nembanje. Izvo zviri pamutemo uye haina chero THC, inova psychoactive komputa mune zvimwe zvinomera zvecannabis.

Hutano hwehutano hwemukaka wehemp hunosiyana zvakanyanya kubva kuchiratidzo kuenda kuchiratidzo. Kapu imwe (240 ml) ine pakati pe83-140 macalorie, 4.5-20 gramu ehydrohydrate, inosvika 1 gramu yefibre, 5-7 gramu emafuta uye inosvika kumagiramu e3.8 eprotein (30, 31).

Pamusoro pezvo, ipfuma sosi ye omega-6 uye omega-3. Imwe mhando ine 1,000 mg ye omega-3 pamukombe - iyo shoma RDI iri 250-500 mg yevakuru vane hutano (29, 31,,).

Kungofanana nemimwe miriwo yemiti, mukaka wehemp unogona kupisa uye kuderedzwa kuti ushandiswe panzvimbo yemukaka wakabuda.

Inotapira zvishoma zvinotapira uye iine kuwanda kwemvura kupfuura dzimwe dzedzimwe nzira, saka ungangoda kuisimbisa nechibage kana chimwe chinosimbisa.

Pfupiso Hemp mukaka musanganiswa wemhashu mbeu nemvura. Ipfuma mu omega-3 uye omega-6 fatty acids, uye inogona kudzikiswa nekupisa kuti ishandiswe semukaka wakabuda.

11. Quinoa Mukaka

Quinoa mukaka mutsva unouya kumusika wemukaka usina mukaka, asi unoratidza kuvimbisa.

Iyo inogadzirwa nekunyika kana kubika quinoa uye kuisanganisa nemvura. Dzimwe nzvimbo dzekubikisa dzakavewo nekubudirira kuzviita kumba.

Mune 1 mukombe (240 ml) yemhando dzakasiyana siyana mune mazana matanhatu macalorie, 12 gramu e carbs, 1.5 gramu emafuta uye 2 gramu eprotein. Iyo yakaderera mumacalorie, mafuta uye mapuroteni kupfuura mukaka wakabuda.

Panyaya yekuravira, zvidzidzo kusvika parizvino zvakaratidza kugamuchirwa kwakafanana semukaka wemupunga. Kana iwe wajaira kunwa mamiti-akavakirwa emiti, unogona kuiwana ichifadza kupfuura avo vasiri (34).

Nekuti yatove yakati rebei kupfuura mukaka wenguva dzose, inogona kushandiswa mune mamwe mabikirwo pasina kuidzikisa kana kuisimbisa ().

Kana uchigadzira mukaka wequinoa iwe pachako, unogona kuuita wakakora nekushandisa shoma mvura kana uchisanganisa iyo quinoa nemvura.

Pfupiso Quinoa mukaka ingori mutsva mukaka imwe nzira. Inogona kutengwa kana kugadzirwa pamba kubva kuquinoa yakabikwa yakasanganiswa nemvura. Iyo yakaderera macalorie uye yakasimbiswa necalcium.

12. Mukaka weKokonati

Mukaka wekokonati ndeye yakakwira-koriori, inonaka inowedzera kune akawanda mapheka uye inoita imwe yakanakisa imwe nzira kune mukaka wakabuda.

Iyo inouya kubva kune nyama yenyowani grated coconut uye inowanzo shandiswa muSoutheast Asia, South America neCaribbean chikafu.

Sezvo yatove gobvu, haidi kudzikiswa isati yashandiswa sekutsiva mukaka wakabuda, uye inogona kushandiswa pachiyero che1: 1.

Iyo ipfuma sosi yesimbi, potasium, magnesium, manganese uye zinc. Nekudaro, zvakare zvakare yakakwira kwazvo macalorie nemafuta (36).

Imwe kapu yemukaka wekokonati ine 445 macalorie, 6 gramu e carbs, 48 ​​gramu emafuta uye 4.6 gramu eprotein (36).

Pamusoro pezvo, mukaka wekokonati une lauric acid, iyo inogona kukurudzira kukura kwehuropi, inotsigira immune system uye chengetedza mitsipa yeropa ine hutano. Iyo zvakare yakakwira vhitamini E, inova ine simba antioxidant uye yakakosha kune hutano hweganda ().

Nekudaro, iyo ine yakasarudzika coconut kuravira, saka kana uchitsiva tarisa mhedzisiro pane yakazara kuravira kweresipi. Inogona kushandiswa mune zvese zvinotapira uye zvinonaka ndiro.

Pfupiso Mukaka wekokonati chinhu chakafuma, chinonhuwira chine hwakakora hwakaenzana semukaka wapwa. Iyo yakafuma mune zvinovaka muviri asi zvakare zvakanyanya kwazvo mumacalorie nemafuta. Inowedzera yakasarudzika coconut kuravira kune chikafu.

Chii Chaunofunga Nezvekusarudza Chinomira

Kunyange hazvo zvese izvi sarudzo dzimwe nzira dzakanaka dzemukaka wakabuda evhu, pane mamwe mapoinzi ekufunga kana uchisarudza:

• Makorori zvirimo: Pane musiyano mukuru muzvinhu zvemakoriori pakati pedzimwe nzira. Kana iwe uri kutarisa uremu hwako, mukaka wekokonati kana kirimu haisi sarudzo dzakanaka.
• Mapuroteni zvirimo: Mukaka wakasviba une 17 gramu eprotein pamukombe (240 ml), nepo sarudzo zhinji dzinosimwa mumiti dzine mashoma kwazvo. Kana iwe uri kuyedza kuwedzera yako protein yaunodya, yemukaka kana soy imwe yakanakisa (13).
• Allergies: Kana uine allergies, ziva kuti mhou, soya uye nzungu mukaka zvese zviri zvemuviri. Uyezve teerera kune zvinowedzerwa mumhando dzemukaka dzekutengesa kana iwe uine kusagadzikana kana kushushikana.
• Shuga: Dzimwe nzira zhinji dzemukaka dzakasanganiswa kana dzakawedzera shuga. Paunenge uchitsiva mukaka wakasviba, sarudza mhando dzisina kutapira. Kana iwe uchida kutapira iyo yekubheka, iwe unogona kuwedzera inotapira gare gare mukuita.
• Ravira: Zvimwe zvinotsiva, semukaka wekokonati, zvinogona kukanganisa iwo dhishi zvakanyanya.
• Nzira dzekubika: Vanotsiva vangangogara vachizvibata nenzira yaunotarisira muresipi. Dzimwe nguva zvinotora kumwe kuyedza kuti utsvage chakanakisa chinotsiva.
• Zvemukati zvemukati: Vagadziri vekutengesa emiti yemiti vanowedzera calcium, vhitamini D uye zvimwe zvinovaka muviri kuzvigadzirwa zvavo. Shanduro dzekuzvigadzirira hadzizove neaya manyoro muhuwandu hwakaenzana ().
• Zvigadzirwa zvitsva: Iko kunogara kune zvigadzirwa zvitsva zviri kugadzirwa, uye chirimwa-chakavakirwa mukaka imwe musika iri kukura. Mimwe mhando iri kuuya inogona kusanganisira lupine uye tiger nut mukaka (, 18).

Kunze kwekunge urikushandisa mukaka wakabuda mhute kazhinji, misiyano mizhinji yezvikafu zvinove pamwe haizokanganisa kudya kwako. Zvakangodaro, zvinobatsira kuchengeta izvi zvinhu mupfungwa.

Pfupiso Paunenge uchisarudza chinotsiva, ziva kuti chimiro chehutano uye kuravira chinogona kunge chakasiyana nemukaka wakabuda. Dzimwe nzira dzinogona kusashanda zvekare mune mamwe mabikirwo.

Icho Chinokosha

Mukaka wakabuda mhute chigadzirwa chinovaka muviri, chinobatsira chinowanzoshandiswa mukubika kwemazuva ese.

Zvisinei, kune zvakawanda zvakanaka zvinotsiva zvevanhu vasingakwanise kudya zvigadzirwa zvemukaka, vanogona kunge vachitevera chimwe chikafu kana kungova vasina mukaka wakasviba paruoko.

Kune vazhinji vanotsiva iwe unofanirwa kudzikisira zvirimo zvemvura kuburikidza nekupisa kuti uwane ukobvu hwakafanana kune mukaka wakabuda. Iwe unogona zvakare kuda kushandisa chiwedzero chekuwedzera.

Sarudzo chaiyo inoenderana nehutano hwako wega, zvinangwa, kuravira uye zvaunofarira.