Dairy Yakashata Iwe, kana Yakanaka? Iyo Milky, Cheesy Chokwadi

Zvemukati

• Zviri Muzvarirwo Kudya?
• Mazhinji epasirese Lactose haashiviriri
• Zvemukati Zvemukati
• Inotsigira Mapfupa Ako
• Dambudziko repazasi rekufutisa uye Type 2 Chirwere cheshuga
• Mhedzisiro pane Hosha Yemwoyo
• Ganda Hutano uye Kenza
• Mhando dzakanakisisa dzehutano hwako
• Icho Chinokosha

Zvigadzirwa zvemukaka zvine kukakavara mazuva ano.

Nepo mukaka uchikosheswa nemasangano ehutano seakakosha pamapfupa ako, vamwe vanhu vanopokana kuti zvinokuvadza uye zvinofanirwa kudzivirirwa.

Ehezve, haazi ese zvigadzirwa zvemukaka zvakafanana.

Zvinosiyana zvakanyanya muhunhu uye nemhedzisiro mhedzisiro zvichienderana nekuti mhuka dzinopa mukaka dzakasimudzwa sei uye nemukaka wakagadziriswa sei.

Ichi chinyorwa chinopa kutarisa kwakadzama pamukaka uye kuona kuti yakanaka here kana yakaipa kune hutano hwako.

Zviri Muzvarirwo Kudya?

Imwe nharo yakajairika inopokana nezvigadzirwa zvemukaka ndeyekuti hazvina kujairika kuidya.

Havasi ivo chete vanhu vega vanodya mukaka mukukura, asi ndivo chete vanonwa mukaka wemamwe mhuka.

Biologically, mukaka wemombe wakagadzirirwa kufudza mhuru inokura nekukurumidza. Vanhu havasi mhuru - uye vakuru kazhinji havadi kukura.

Pamberi pekuchinja kwekurima, vanhu vaingonwa mukaka wamai sevacheche. Ivo havana kudya dairy sevanhu vakuru - zvinova zvimwe zvezvikonzero nei dairy isingaisirwe kubva kune yakasimba paleo chikafu ().

Kubva pakuona kwekushanduka-shanduka, dairy haina kudikanwa kune hutano hwakakwana.

Izvo zvakati, dzimwe tsika dzave dzichinwa mukaka nguva dzose kwezviuru zvemakore. Zvakawanda zvidzidzo zvinonyora mashandurwe emajini avo kuti agadzire zvigadzirwa zvemukaka mukudya ()

Ichokwadi chekuti vamwe vanhu vakagadziridzwa kuti vadye dairy ipfungwa inogutsa yekuti zvakasikwa kuti vadye.

Vanhu ndiyo yega mhando inodya mukaka mukukura, pamwe nemukaka kubva kune dzimwe mhuka. Dairy haina kudyiwa kusvika mushure mekuchinja kwekurima.

Mazhinji epasirese Lactose haashiviriri

Iyo carbohydrate huru mumukaka ndeye lactose, shuga yemukaka inoumbwa neshuga mbiri dzakareruka glucose uye galactose.

Sechecheche, muviri wako wakaburitsa enzyme yekugaya inonzi lactase, iyo yakaputsa lactose kubva mumukaka wamai vako. Nekudaro, vanhu vazhinji vanorasikirwa nekwanisi yekutyora lactose mukukura ().

Ichokwadi, inenge 75% yevanhu vakuru pasi rose havakwanisi kuputsa lactose - chiitiko chinonzi lactose intolerance (4).

Kusagadzikana kweLactose kwakanyanya mu Africa, Asia neSouth America, asi ishoma muNorth America, Europe neAustralia.

Vanhu vane lactose vasingashiviriri vane zviratidzo zvekuzeya pavanodya zvigadzirwa zvemukaka. Izvi zvinosanganisira kusvotwa, kurutsa, manyoka uye zviratidzo zvinoenderana.

Nekudaro, ramba uchifunga kuti vanhu vane lactose vasingashiviriri vanogona dzimwe nguva kudya mukaka wakaviriswa (senge yogati) kana zvigadzirwa zvemukaka zvine mafuta akawanda kunge bhotoro ().

Iwe unogona zvakare kuve seganisi kune zvimwe zvikamu mumukaka, senge mapuroteni. Kunyangwe izvi zvakajairika muvana, hazviwanzo muvanhu vakuru.

Vatatu kubva pavanhu vana vari munyika havashiviriri kune lactose, iyo carb yakakosha mumukaka. Vazhinji vanhu veEuropean madzitateguru vanogona kugaya lactose pasina matambudziko.

Zvemukati Zvemukati

Zvigadzirwa zvemukaka zvine hutano chaizvo.

Mukombe mumwe chete (237 ml) yemukaka une (6):

• Calcium: 276 mg - 28% yeiyo RDI
• Vhitamini D: 24% yeiyo RDI
• Riboflavin (vitamini B2): 26% yeiyo RDI
• Vhitamini B12: 18% yeiyo RDI
• Potassium: 10% yeiyo RDI
• Phosphorus: 22% yeiyo RDI

Inozvirumbidzawo zvakawandisa vhitamini A, mavitamini B1 uye B6, selenium, zinc uye magnesium, pamwe ne146 macalorie, 8 gramu emafuta, 8 gramu eprotein uye 13 magiramu e carbs.

Kalori yekoriori, mukaka wakazara une hutano. Iyo inopa zvishoma zvishoma nezve zvese zvinodikanwa nemuviri wako.

Ramba uchifunga kuti zvigadzirwa zvine mafuta senge chizi uye bota zvine zvakasiyana zvakasiyana zvinovaka muviri kupfuura mukaka.

Kuumbwa kweuturu - kunyanya mafuta zvikamu - zvinoenderana nezvikafu zvemhuka uye kurapwa. Mafuta emukaka akaomesesa, anosanganisira mazana emafuta akasiyana acids. Mazhinji anoshanda uye anogona kukanganisa hutano hwako ().

Mhou dzinosimudzwa kumafuro uye dzakadyiswa huswa dzine omega-3 fatty acids uye inosvika mazana mashanu muzana yakawanda inogadziriswa linoleic acid (CLA) (,).

Dairy-fed dairy zvakare yakakwira zvakanyanya mumafuta-akanyungudika mavhitaminzi, kunyanya vhitamini K2, chinhu chinoshamisa chakakosha chikafu chekugadzirisa calcium metabolism uye kutsigira bone uye moyo hutano (10,,,).

Ramba uchifunga kuti aya mafuta ane hutano uye ane mavhitamini akasanganiswa nemafuta haapo mune mashoma-mafuta kana mashoma emukaka zvigadzirwa, izvo zvinowanzo kutakurwa neshuga kugadzira kushomeka kwekunaka kunokonzerwa nekubvisa mafuta.

Mukaka une hutano hwakakwana, asi kuumbwa kwehutano kunosiyana nemhando yemukaka. Dairy kubva kumombe dzakadyiswa nehuswa kana kumafuro-ane mavhitamini ane mafuta akasimba uye anobatsira mafuta acids.

Inotsigira Mapfupa Ako

Calcium ndiyo yakakosha zvicherwa mumapfupa ako - uye mukaka ndiyo sosi yakanyanya kunaka yecalcium mukudya kwevanhu.

Naizvozvo, dairy ine zvakawanda zvakanaka kune bone hutano.

Muchokwadi, mazhinji masangano ezvehutano anokurudzira kuti iwe udye 2-3 maresi emukaka pazuva kuitira kuti uwane calcium yakakwana yemabhonzo ako (14, 15).

Kunyangwe paine zvimwe zvirevo zvaunogona kunzwa, hapana humbowo hwakajeka hwekuti kunwiwa mombe kune mhedzisiro pahutano hwepfupa ().

Huzhinji humbowo hunoratidza kuti dairy inovandudza kuwedzera kwemapfupa, inoderedza osteoporosis uye inoderedza njodzi yevakuru yevakatyoka (,,,,,).

Uyezve, dairy inopa zvinopfuura kungoita calcium chete. Yayo-inovandudza mapfupa michero inosanganisira mapuroteni, phosphorus uye - mune huswa hwakakangwa-hwakakwana, mukaka wakazara-mafuta - vhitamini K2.

Dzakawanda ongororo dzinoratidza kuti dairy ine yakajeka bhenefiti yehutano hwemapfupa, kudzikisira vanhu vakuru njodzi yekutyoka nekuvandudza mapfupa.

Dambudziko repazasi rekufutisa uye Type 2 Chirwere cheshuga

Yakazara-mafuta emukaka ane zvimwe zvakanaka kune metabolic hutano.

Kunyangwe iine yakakwira macalorie, akazara-mafuta emukaka akabatanidzwa kune yakadzikira njodzi yekufutisa.

Kuongororwa kwezvidzidzo gumi nematanhatu kwakacherechedzwa kuti yakawanda yakabatana nemafuta emukaka akazara kunoderedza kufutisa - asi hapana chakaratidza mhedzisiro yakadaro yemafuta ane mafuta mashoma (23).

Kune zvekare humwe humbowo hwekuti mafuta emukaka anogona kudzikisa njodzi yako yeshuga.

Mune kumwe kuongorora, avo vaidya mukaka wakazara-mafuta vaive nemafuta mashoma emudumbu, mashoma kuzvimba, ezasi triglycerides, yakawedzera insulin senzwi uye 62% yakaderera njodzi yerudzi rwechipiri chirwere cheshuga ().

Zvimwe zvidzidzo zvakati wandei zvine mafuta emukaka akazara nenjodzi yakadzikira yeshuga, asi ongororo dzinoverengeka dzisina kuwana musangano (,,).

Ongororo dzinoverengeka dzinobatanidza akazara-mafuta zvigadzirwa zvemukaka kune yakaderedzwa njodzi yekufutisa uye mhando 2 chirwere cheshuga - asi vamwe havaone kushanda.

Mhedzisiro pane Hosha Yemwoyo

Huchenjeri chaihwo hunoraira kuti dairy inofanirwa kukwidza njodzi yako yechirwere chemwoyo nekuti iri mumafuta akazara.

Nekudaro, vesaenzi vakatanga kubvunza basa remafuta emukaka mukuvandudzwa kwechirwere chemoyo ().

Vamwe vanototi hapana hukama pakati pekuzadzwa kwemafuta kudya uye chirwere chemoyo - zvirinani kune ruzhinji rwevanhu (, 30).

Mhedzisiro yemukaka pahosha yemoyo njodzi inogona zvakare kusiyana pakati penyika, pamwe zvichienderana nekuti mombe dzinosimudzwa nekudyiswa sei.

Mune kumwe kuongorora kukuru muUS, mafuta emukaka aibatanidzwa nenjodzi yekuwedzera yechirwere chemwoyo (,).

Nekudaro, zvimwe zvakawanda zvidzidzo zvinoratidza kuti mukaka wakazara-mafuta une chekuchengetedza pazvose zviri zviviri chirwere chemwoyo uye sitiroko.

Mune imwe ongororo yezvidzidzo gumi - mazhinji acho aishandisa mukaka wakazara-mukaka waibatanidzwa nenjodzi yakadzikira yekurohwa uye zviitiko zvemoyo. Kunyangwe paive zvakare nenjodzi yakadzikira yehosha yemoyo, yanga isiri nhamba ().

Munyika umo mombe dzinodyiswa huswa zvakanyanya, mukaka wakazara-mafuta unobatana nekudzikiswa kukuru kwehosha yemoyo uye sitiroko njodzi (,).

Semuenzaniso, kumwe kuongorora kwakaitwa muAustralia kwakaratidza kuti vanhu vanodya mukaka wakazara-mafuta vane 69% njodzi yakaderera yechirwere chemoyo ().

Izvi zvingangodaro zvine chekuita nehupamhi hwevithamini K2 ine moyo-ine hutano muzvigadzirwa zvemukaka-zvakakangwa nehuswa, asi mukaka unogona kugadzirisa zvimwe zvinokonzeresa zvehosha yemoyo zvakare, sekuwedzera kweropa uye kuzvimba (,,, 40).

Kufungidzira padivi, hapana humbowo husingagumi hwekuti mafuta emukaka anobatsira here kana anotadzisa hutano hwemwoyo.

Ipo nharaunda yesainzi yakakamurwa mumaonero ayo, nhungamiro yehutano hweveruzhinji inokurudzira vanhu kuti vadzikise kudya kwavo mafuta akazara - kusanganisira zvigadzirwa zvemukaka zvine mafuta akawanda.

Iko hakuna humbowo husingagumi hwekuti mafuta emukaka anotungamira kuchirwere chemwoyo. Zvakangodaro, vazhinji vezvehutano vanoyambira vanhu kuti vadzikise kudya kwavo.

Ganda Hutano uye Kenza

Dairy inozivikanwa kukurudzira kusunungurwa kwe insulini uye protein IGF-1.

Ichi chingave chiri chikonzero chekuti kunwa mukaka kwakabatana nekuwedzera acne (, 42).

Yakakwira mazinga e insulini uye IGF-1 inosanganisirwa nenjodzi yakawedzera yemamwe kanzira ().

Ramba uchifunga kuti kune mhando dzakasiyana dzekenza, uye hukama pakati pemukaka negomarara hwakaomarara (44).

Zvimwe zvidzidzo zvinoratidza kuti dairy inogona kudzikisa njodzi yako yekenza yakajeka asi ichiwedzera njodzi yako yekenza yeprostate (,).

Izvo zvakati, kusangana nekenza yeprostate hakuna kusimba uye hakuenderani. Nepo zvimwe zvidzidzo zvichiratidza kusvika pamakumi matatu nematatu kubva muzana kuwedzera njodzi, zvimwe zvinowana zvisina maturo (,).

Migumisiro yekuwedzera insulin uye IGF-1 haisi yose yakaipa. Kana iwe uri kuyedza kuwana mhasuru uye simba, saka mahormone aya anogona kupa yakajeka mabhenefiti ().

Dairy inogona kukurudzira kuburitswa kwe insulin uye IGF-1, izvo zvinogona kutungamira mukuwedzera acne uye nenjodzi yepamusoro yekenza yeprostate. Kune rimwe divi, dairy inoita kunge inoderedza njodzi yako yekenza yakajeka.

Mhando dzakanakisisa dzehutano hwako

Zvigadzirwa zvemukaka zvine hutano zvinouya kubva kumombe dzakadyiswa huswa uye / kana kurererwa kumafuro.

Mukaka wavo une huwandu hwemuviri huri nani, kusanganisira zvinobatsira zvine mafuta acids uye mavhitamini ane mafuta - kunyanya K2.

Zvigadzirwa zvemukaka zvakaviriswa senge yogati uye kefir zvinogona kunge zviri nani. Iwo ane probiotic mabhakitiriya anogona kuve neakawanda hutano mabhenefiti (50).

Zvakakoshawo kuziva kuti vanhu vasingakwanise kutsungirira dairy kubva kumombe vanogona kugona kugaya dairy kubva kumbudzi.

Mhando dzakanakisa dzemukaka dzinouya kubva kumhuka dzaive dzakasimudzwa kumafuro uye / kana dzakapihwa huswa nekuti mukaka wadzo une hupfumi hwakasimba.

Icho Chinokosha

Dairy haina kuisirwa nyore nyore seyakagwinya kana isina hutano nekuti mhedzisiro yayo inogona kusiyana zvakanyanya pakati pevanhu.

Kana iwe uchishivirira zvigadzirwa zvemukaka uye uchinakidzwa nazvo, iwe unofanirwa kunzwa wakasununguka kudya mukaka. Iko hakuna humbowo hunogombedzera hwekuti vanhu vanofanirwa kuzvidzivirira - uye hwakawanda humbowo hwebhenefiti.

Kana iwe uchikwanisa kuitenga, sarudza yemhando yepamusoro yemukaka - zvirinani pasina chero shuga yakawedzerwa, uye kubva kune dzakadyiswa huswa uye / kana mhuka dzinosimudzwa kumafuro.