Misi Inokubatsira Here Kuwedzera Kurema?

Zvemukati

• Nutrition yemhando dzakasiyana dzemukaka
• Mukaka uye kuwedzera uremu
• Inogona kukubatsira iwe kuvaka mhasuru
• Ngasave sarudzo chaiyo kune wese munhu
• Maitiro ekuwedzera mukaka kuchikafu chako kuti uwane uremu
• Chinokosha

Mukaka chinhu chine hutano, chakatsetseka chena chinogadzirwa nemadzimai echikadzi.

Imwe yemhando dzinonyanya kudyiwa mukaka wemombe, uyo une carbs, mafuta, protein, calcium, uye mamwe mavitamini uye zvicherwa.

Nekuda kwehukama hwayo hwehukama, unogona kushamisika kana mukaka ungakubatsira iwe kuwedzera uremu.

Ichi chinyorwa chinokuudza zvese zvaunoda kuti uzive nezvemukaka uye kurema kuwedzera.

Nutrition yemhando dzakasiyana dzemukaka

Mukaka wemombe unouya muzvikamu zvakasiyana siyana zvemafuta, zvinosanganisira skim, 1%, 2%, uye yakazara.

Zvese zvinopa anenge 12-15 gramu e carbs uye 8 gramu eprotein mu 1 mukombe (240 ml). Zvisinei, huwandu hwemafuta uye huwandu hwemacalorie hunosiyana nemhando (,).

Heino runyorwa rwemhando dzakasiyana dzemukaka uye zvirimo zvine mafuta uye macalorie pa 1 kapu (240 ml) ():

Mukaka unongozvarwa wakazara mu calcium uye unowanzo simbiswa ne vhitamini D - maviri zvinovaka muviri izvo zvakakosha kukura kwemapfupa uye hutano. Uyezve, ine vhitamini A, iyo inosimudzira hutano hwakanaka hwemaziso uye inotsigira immune system yako (,, 4).

Iwo mapuroteni maviri akakura mumukaka ndeye whey uye casin. Zvimwe zvidzidzo zvinoratidza kuti mapuroteni aya anogona kubatsira kudzikisa kukwira kweropa uye cholesterol mazinga - maviri njodzi njodzi dzehosha yemwoyo ().

Uye zvakare, zvidzidzo zvinoratidza kuti kunwa mukaka mushure mekurovedza muviri kunogona kubatsira kuvaka mhasuru yakaonda uye kugadzirisa kugadzirwa kwemuviri (,).

Ramba uchifunga kuti mukaka usingabvi kumombe - kusanganisira mukaka wemakwai uye wembudzi, pamwe chete nemamaki anodyarwa-akagadzirwa kubva kunzungu nembeu - ane akasiyana maprofiles ezvehutano uye anogona kunge asina maitiro akafanana pahutano.

Mukaka unopa macalorie, carbs, mapuroteni, mafuta, mavitamini, uye zvicherwa. Huwandu hwemafuta uye huwandu hwemacalorie mumhando yega yega hunosiyana.

Mukaka uye kuwedzera uremu

Sezvo mukaka uri manyuko akanaka emakoriori, mapuroteni, uye zvimwe zvinovaka muviri, inopa nzira yakaenzana yekuwana huremu.

Kunyanya, zvinogona kubatsira vatambi uye vavaki vemuviri vanogona kuda kana kuda kuwana mhasuru, pamwe nevaya vane huremu hwepasi uye vanoda kuwedzera uremu.

Kurema kwehuremu kunoguma nekudya akawanda macalorie kupfuura iwe aunopisa. Kana iwe uri kutsvaga kuisa uremu, zvakakosha kuti uwane mamwe macalorie kubva kune zvinovaka muviri chikafu pane ayo ane ma-calorie mashoma ayo ari mashoma mune zvinovaka muviri, senge zvihwitsi uye zvekudya zvekudya.

Kunwa mukaka - kunyanya akanyanya-mafuta mhando - inogona kupa akawedzera macalorine mukuwedzera kune protein uye nezvimwe zvinobatsira zvinovaka muviri.

Mhando dzese dzemukaka wemombe - kunze kwekusimukira - dzine mafuta akazara.

Nepo zvimwe zvidzidzo zvichiratidza kuti mafuta akawandisa akawandisa anogona kukuvadza hutano hwemwoyo, kumwe kutsvagurudza kunoratidza kuti mafuta emukaka anogona, nekudaro, kudzikisa cholesterol mwero uye njodzi yako yechirwere chemwoyo ().

Kunyangwe zvigadzirwa zvemukaka zvine mafuta ane hupfumi mucholesterol, kudya chikafu chine mafuta akawanda hakutungamire kuwedzera kwakanyanya kweropa cholesterol kune vanhu vazhinji ().

Zvakadaro, zvakakosha kuti uzive kuti kune vamwe vanhu - vanozivikanwa secholesterol hyper-vapindura - kudya zvekudya zvine cholesterol-zvinogona kutungamira mukuwedzera kukuru kwecholesterol.

Zvinoenderana nekutsvaga, kuwedzera uku kunogona kusakanganisa hutano hwemwoyo, asi avo vane maitiro ekuzvarwa necholesterol yepamusoro vangangoda kudya mukaka une huwandu hwakaderera hwemafuta, senge 1% kana 2% ().

Pakazara, mukaka unochinjika uye unogona kuwedzerwa kune akawanda mapheka kana kunakirwa wega, zvichiita kuti zvive nyore kushandisa macalorie akawanda pasina kushandura zvakanyanya kudya kwako.

Inogona kukubatsira iwe kuvaka mhasuru

Mukaka unogona zvakare kubatsira kuwedzera uremu nekukubatsira iwe kuvaka mhasuru.

Zvikurukuru, iyo whey uye mapuroteni eecainin mumukaka wemombe anogona kupa kuonda mhasuru pane mafuta akawanda.

Imwe yevhiki gumi nembiri yekudzidza muvakadzi gumi vadiki yakawana kuti kunwa makumi maviri nemaviri (1 litre) yemukaka wakaomesesa mushure mekurwisa kurovedza muviri kwakatungamira mukukura kukuru kwemhasuru nekurasikirwa kwemafuta zvichienzaniswa nekunwa chinwiwa checarb chine huwandu hwakaenzana hwemacalorie ().

Chimwe chidzidzo muvarume vasere chakacherekedza kuti kunwa ingangoita 2 makapu (500 ml) yemukaka wakareba mushure mekudzivirira kurovedza muviri kwakatungamira kumatanho akakwira zvakanyanya ekuvaka mhasuru zvichienzaniswa nekudya chinwiwa chakafanana chesoya ().

Zvimwe zvidzidzo zvinobatanidza kunwiwa kwemukaka kana kakasanganiswa kaciniin uye mawhyy anowedzera mushure mekudzivirira kudzidziswa kuti awedzere mumhasuru uye (,).

Nezvikonzero izvi, mukaka unogona kuve wakasarudzika kusarudza kune avo vanoda kuvaka mhasuru uye kuisa uremu.

Mukaka ipfuma sosi yemakori uye mapuroteni. Zvidzidzo zvinoratidza kuti kuinwa mushure mekurovedza muviri kunogona kukubatsira kuvaka mhasuru uye kutsigira huremu hune hutano.

Ngasave sarudzo chaiyo kune wese munhu

Vanhu vazhinji havashiviriri kune lactose, iyo inowanzoitika shuga mumukaka. Zviratidzo zvekusashivirira kwerakosi zvinosanganisira gasi, kuzvimba, kana kusagadzikana mudumbu mushure mekunwa zvigadzirwa zvemukaka ().

Vamwe vanhu vanogona zvakare kunge vari allergiki kune mapuroteni ari mumukaka - senge casein uye whey - izvo zvinogona kukonzeresa kugadzirisa kweganda, kusagadzikana kwemudumbu, uye kunyangwe kushamisika kweanaphylactic mune zvimwe zviitiko ().

Muchiitiko chekusagadzikana kwe lactose kana mukaka mapuroteni allergy, mukaka haisi sarudzo yakanaka yekubatsira kuwedzera uremu.

Zvakadaro, iwe une zvimwe zvakawanda zvaunogona kuita kuti uwane huremu zvakachengeteka - kunyanya dzakaonda maprotein sosi akapfuma mumakori uye zvinovaka muviri.

Dzimwe nzira dzoutano dzinosanganisira mazai, makotapeya, hove dzakakora, mapuroteni-akadyarwa mapuroteni, uye nzungu uye nati ruomba.

Vanhu vane kusagadzikana kwelasise havafanirwe kudya mukaka kuti vawedzere uremu. Zvokudya zveNondairy zvinogona kubatsira kuwedzera uremu zvinosanganisira mazai, nzungu, makotapeya, uye mapuroteni-anodyara.

Maitiro ekuwedzera mukaka kuchikafu chako kuti uwane uremu

Kana iwe uchifarira kuwedzera mukaka wako wekushandisa kuti uwane huremu, pane nzira dzinoverengeka dzaungawedzera pakudya kwako.

Semuenzaniso, unogona kuzviisa mune zvimwe zvekudya zvinovaka muviri, zvakadai semazai, oatmeal, smoothies, uye soups kana stews. Iwe unogona zvakare kuisanganisa mukofi kana tii zvinwiwa.

Kuva negirazi remukaka pamwe nekudya ndeimwe nzira iri nyore yekuwedzera koriori yako uye mapuroteni kudya kuti ubatsire kuwedzera uremu.

Kunyangwe hazvo mhando dzese dzemukaka dzakapfuma mumapuroteni uye zvinovaka muviri zvinobatsira, yeuka kuti iyo yakakwira mafuta zvirimo, inowedzera huwandu hweakoriori.

Saka, kana chinangwa chako chiri kuwedzera uremu, mukaka wakazara unogona kunge uri sarudzo yako yepamusoro.

Kuti uwedzere kudya kwemukaka, inwa girazi pamwe nezvikafu kana kuyedza kuzvisanganisa nemimwe ndiro, kusanganisira mazai, oatmeal, uye smoothies.

Chinokosha

Mukaka chinhu chikuru chinopa macalorie, mapuroteni, uye zvinobatsira zvinovaka muviri izvo zvinogona kukubatsira iwe kuchengetedza huremo uye kuvaka mhasuru.

Kuti uwedzere kudya kwako, edza kuinwa pamwe chete nezvikafu kana kuwedzera kune mas smoothies, masobho, mazai, kana zviyo zvinopisa.

Zvakadaro, vanhu vane lactose kusagadzikana kana mukaka allergy vanofanirwa kuzvidzivirira.