5 Nzira Dzokunwa Mukaka Dzinogona Kuvandudza Hutano Hwako

Zvemukati

• 1. Mukaka Wakarongedzwa Nouturu
• 2. Icho Chitubu Chakanaka cheMapuroteni ePamusoro
• 3. Mukaka Unobatsira Pfupa Hutano
• 4. Inobatsira Kudzivirira Kuwedzera Kurema
• 5.Mukaka Chinhu Chakasiyana-siyana
• Mukaka Hausi weVose
• Icho Chinokosha

Mukaka wave uchinakidzwa pasi rese kwezviuru zvemakore ().

Nedudziro, imvura ine hupfumi hune hupfumi iyo mhuka dzinoyamwisa dzinogadzira kupa vana vadzo.

Mhando dzinonyanya kudyiwa dzinobva kumombe, hwai nembudzi.

Nyika dzekuMadokero dzinonwa mukaka wemombe kazhinji.

Kunwa mukaka inyaya inopokana zvikuru munyika yezvehutano, saka unogona kushamisika kuti ine hutano here kana inokuvadza.

Pazasi pane mashanu masayendisiti-anotsigirwa hutano mabhenefiti emukaka kuti iwe ugone kusarudza kana iriyo sarudzo chaiyo kwauri.

1. Mukaka Wakarongedzwa Nouturu

Hutano hutano hwemukaka hunoshamisa.

Mushure mezvose, yakagadzirirwa kusimbisa zvakakwana mhuka dzichangozvarwa.

Mukombe mumwe chete (244 gramu) yemukaka wemombe wakazara une (2):

• Makorori: 146
• Mapuroteni: 8 magiramu
• Mafuta: 8 magiramu
• Calcium: 28% yeiyo RDA
• Vhitamini D: 24% yeiyo RDA
• Riboflavin (B2): 26% yeRDA
• Vhitamini B12: 18% yeRDA
• Potassium: 10% yeiyo RDA
• Phosphorus: 22% yeiyo RDA
• Selenium: 13% yeiyo RDA

Mukaka sosi yakanaka kwazvo yemavhitamini uye zvicherwa, zvinosanganisira "zvinovaka muviri zvekushushikana," izvo zvisina kudyiwa nevanhu vazhinji ().

Inopa potasium, B12, calcium uye vhitamini D, izvo zviri kushomeka muzvikafu zvakawanda ().

Mukaka zvakare sosi yakanaka yevhitamini A, magnesium, zinc uye thiamine (B1).

Pamusoro pezvo, ipuroteni yakanaka kwazvo uye ine mazana emafuta acids, kusanganisira conjugated linoleic acid (CLA) uye omega-3s ().

Conjugated linoleic acid uye omega-3 fatty acids zvakabatana kune zvakawanda zvehutano mabhenefiti, kusanganisira yakaderedzwa njodzi yeshuga uye chirwere chemoyo (,,,).

Zvinovaka muviri zvemukaka zvinosiyana, zvinoenderana nezvinhu zvakaita semafuta aro uye dhayeti uye kurapwa kwemombe kwayakabva ().

Semuenzaniso, mukaka kubva kumombe dzinodya huswa hwakawanda hune huwandu hwakanyanya hweconugated linoleic acid uye omega-3 fatty acids ().

Zvakare, mukaka wemombe wakakora nehuswa wakadyiwa neuswa une huwandu hwakawanda hweanobatsira antioxidants, senge vhitamini E uye beta-carotene, iyo inobatsira kudzikisa kuzvimba uye kurwisa kushushikana kweiyo oxidative ().

Pfupiso Mukaka une zvakawanda zvakasiyana zvinovaka muviri, zvinosanganisira mavitamini, zvicherwa, mapuroteni, mafuta ane hutano uye antioxidants. Ramba uchifunga kuti zvirimo zvinovaka muviri zvinogona kusiyana zvichienderana nezvinhu zvakawanda.

2. Icho Chitubu Chakanaka cheMapuroteni ePamusoro

Mukaka ipfuma sosi yeprotein, ine kapu imwe chete ine magiramu masere.

Mapuroteni anodikanwa kune akawanda akakosha mashandiro mumuviri wako, kusanganisira kukura uye kuvandudza, kugadzirisa maseru uye immune system mutemo ().

Mukaka unoonekwa se "protein yakazara," zvichireva kuti ine zvese zvipfumbamwe zvakakosha zveamino acids zvakakosha kuti muviri wako ushande padanho rakaringana ().

Kune mhando mbiri dzakakosha dzemapuroteni anowanikwa mumukaka - kasini uye whey protein. Ose ari maviri anoonekwa semhando yepamusoro mapuroteni.

Casein inoumba huwandu hweprotein hunowanikwa mumukaka wemombe, unosanganisira 70-80% yehuwandu hwepuroteni zvirimo. Whey inoverenga kutenderedza 20% ().

Whey protein ine branched-cheni amino acids leucine, isoleucine uye valine, ese ayo akabatana nehutano hunobatsira.

Mapazi-cheni amino acids anogona kunyanya kubatsira mukuvaka mhasuru, kudzivirira kurasikirwa kwemhasuru uye kupa mafuta panguva yekurovedza muviri (,).

Kunwa mukaka kunoenderana nenjodzi yakaderera yekurasikirwa nemhasuru yemazera-muzvidzidzo zvakati wandei.

Muchokwadi, kushandiswa kwepamusoro kwemukaka uye zvigadzirwa zvemukaka zvakabatanidzwa kune yakakura-muviri muviri tsandanyama uye kuita kuri nani kwemuviri muvakuru vakuru ().

Mukaka wakaratidzirwawo kuti uwedzere kugadziriswa kwemhasuru muvatambi.

Muchokwadi, ongororo dzinoverengeka dzakaratidza kuti kunwa mukaka mushure mekurovedza muviri kunogona kudzikisa kukuvara kwemhasuru, kukurudzira kugadziriswa kwemhasuru, kuwedzera simba uye kunyangwe kudzora kusuruvara kwemhasuru (,,).

Uyezve, ndeimwe nzira yechisikigo kune yakanyanya kugadzirwa mapuroteni zvinwiwa zvakashambadzirwa zvakanangana ne post-Workout kugadzirisa.

Pfupiso Mukaka ipfuma sosi yemhando yeprotein ine zvese zvipfumbamwe zvakakosha amino acids. Zvinogona kubatsira kudzikisa zera-zvine chekuita nekurasikirwa nemhasuru uye kukurudzira kugadziriswa kwemhasuru mushure mekurovedza muviri.

3. Mukaka Unobatsira Pfupa Hutano

Kunwa mukaka kwakagara kuchisanganiswa nemapfupa ane hutano.

Izvi zvinokonzerwa nemusanganiswa wayo une simba wezvinhu zvinovaka muviri, zvinosanganisira calcium, phosphorus, potasium, mapuroteni uye (mune hwakakangwa huswa, mukaka wakazara-mafuta) vhitamini K2.

Zvese izvi zvinovaka muviri zvakakosha mukuchengetedza mapfupa akasimba, ane hutano.

Inenge 99% yecalcium yemuviri wako yakachengetwa mumapfupa ako nemeno ().

Mukaka sosi yakanaka kwazvo yezvinhu zvinovaka muviri izvo muviri wako unovimba nazvo kunyatsotora calcium, kusanganisira vhitamini D, vhitamini K, phosphorus uye magnesium.

Kuwedzera mukaka uye zvigadzirwa zvemukaka pane zvaunodya zvinogona kudzivirira hosha dzemapfupa senge osteoporosis.

Zvidzidzo zvakabatanidza mukaka nemukaka kune njodzi yakaderera ye osteoporosis uye kutsemuka, kunyanya kune vakuru vakuru (,,).

Uyezve, mukaka manyuko akanaka epuroteni, chinhu chakakosha chehutano hwemapfupa.

Muchokwadi, protein inogadzira ingangoita 50% yemapfupa uye kutenderera chetatu chetema bone ().

Uchapupu hunoratidza kuti kudya mapuroteni mazhinji kunogona kudzivirira pakurasikirwa nemapfupa, kunyanya mumadzimai asingadye yakakwana calcium chikafu ().

Pfupiso Mukaka une michero yakasiyana siyana inobatsira hutano hwemabhonzo, senge calcium, vhitamini D, phosphorus uye magnesium. Zvidzidzo zvinoratidza kuti kudya mukaka uye zvigadzirwa zvemukaka zvinogona kudzivirira osteoporosis uye kudzora njodzi yekutyoka.

4. Inobatsira Kudzivirira Kuwedzera Kurema

Ongororo dzinoverengeka dzakabatanidza mukaka unodya kune yakaderera njodzi yekufutisa.

Sezvineiwo, bhenefiti iyi yanga ichingo sangana nemukaka wese.

Chidzidzo mu145 yemakore matatu yeLatino vana vakaona kuti yakakwira mukaka-mafuta kunwiwa kwaibatanidzwa nenjodzi yakaderera yekufutisa kwehuvana ().

Chimwe chidzidzo chinosanganisira vanopfuura 18,000 vane makore ari pakati nepakati uye vakadzi vakura vakaratidza kuti kudya zvakawanda zvine mafuta akawanda zvigadzirwa zvemukaka zvaibatanidzwa nehuremu hushoma uye njodzi yakaderera yekufutisa ().

Mukaka une zvinhu zvakasiyana siyana zvinokonzeresa kudzikira uye kudzivirira kuwedzera huremu.

Semuenzaniso, zvirimo zvine mapuroteni epamusoro zvinokubatsira kuti unzwe kuzara kwenguva yakareba, izvo zvinogona kudzivirira kudya zvakanyanya (, 31).

Zvakare, iyo conjugated linoleic acid mumukaka yakadzidzwa nekuda kwekugona kwayo kuwedzera uremu nekusimudzira kuparara kwemafuta uye kudzivisa kugadzirwa kwemafuta ().

Pamusoro pezvo, ongororo zhinji dzakabatanidza chikafu chakapfuma mucalcium ine njodzi yakaderera yekufutisa.

Uchapupu hunoratidza kuti vanhu vane yakakwira yekudya calcium calcium vane njodzi yakaderera yekufuta kana kufutisa.

Zvidzidzo zvakaratidza kuti huwandu hwakawanda hwekudya calcium inosimudzira kuparara kwemafuta uye inhibit mafuta kutora mumuviri (,).

Pfupiso Kuwedzera mukaka, kunyanya mukaka wakazara, kuchikafu chako kunogona kudzivirira kuwedzera uremu.

5.Mukaka Chinhu Chakasiyana-siyana

Mukaka chinwiwa chinovaka muviri chinopa huwandu hwebatsiro muhutano.

Uyezve, chinhu chinoshanduka-shanduka chinogona kuwedzerwa zviri nyore kuchikafu chako.

Kunze kwekunwa mukaka, edza aya mazano ekuaisa mune ako ezuva nezuva maitiro:

• Smoothies: Inoita yakanakisa, yakakwira-protein base yeiyo smoothies ine hutano. Edza kuzvibatanidza nemadhiri uye zvishoma zvemichero kune chikafu chine hutano.
• Oatmeal: Inopa imwe inonaka, inovaka muviri kumvura paunenge uchigadzira oatmeal yako yemangwanani kana zviyo zvinopisa.
• Kofi: Kuiwedzera mukofi yako yemangwanani kana tii kunopa chinwiwa chako kuwedzera kwehutano hunobatsira.
• Soupu: Edza kuiwedzera kune yako yaunoda supu yekuwedzera yeakawedzera kunaka uye chikafu.

Kana usiri mutsigiri wemukaka, kune zvimwe zvigadzirwa zvemukaka zvine maprofiles akafanana ehutano.

Semuenzaniso, yogati isina kutapirwa yakagadzirwa kubva mumukaka ine huwandu hwakaenzana hweprotein, calcium uye phosphorus.

Yogati inzira ine hutano uye inochinja-chinja kumadhiza akagadziriswa uye toppings.

Pfupiso Mukaka chinhu chinoshanduka-shanduka chinogona kuwedzerwa kuchikafu chako nenzira dzinoverengeka. Edza kuiwedzera kune smoothies, kofi kana yako mangwanani oatmeal.

Mukaka Hausi weVose

Kunyangwe mukaka ungave sarudzo yakanaka kune vamwe, vamwe havagone kuugaya kana kusarudza kusaudya.

Vanhu vazhinji havagone kutsungirira mukaka nekuti havakwanise kugaya lactose, shuga inowanikwa mumukaka uye zvigadzirwa zvemukaka.

Sezvineiwo, lactose kusashivirira kunokanganisa kwakatenderedza 65% yehuwandu hwepasi rose (35).

Vamwe vanosarudza kusadya mukaka kana zvigadzirwa zvemukaka nekuda kwezvirambidzo zvekudya, kunetsekana nezvehutano kana zvikonzero zvine hunhu.

Izvi zvakatungamira kune akasiyana emhando dzakasiyana dzemukaka nondairy, kusanganisira:

• Mukaka weAlmond: Yakagadzirwa kubva kumaarumondi, iyi simiti-based imwe yakaderera mumakori uye mafuta kupfuura mukaka wemombe.
• Mukaka wekokonati: Ichi chinwiwa chinotonhorera chakagadzirwa kubva kukokonati nyama uye nemvura chine hunyoro hwakasviba uye hunonaka.
• Mukaka wecashew: Cashews nemvura zvinosanganiswa kuti zviite zvinotapira uye zvakapfuma zvinotsiva.
• Soy mukaka: Iine huwandu hwakaenzana hweprotein semukaka wemombe uye ine hwema hunonaka.
• Hemp mukaka: Iyi sarudzo inogadzirwa kubva kune hemp mhodzi uye inopa huwandu hwakanaka hwemhando yepamusoro, mapuroteni-anodzika-akasima.
• Oat mukaka: Ichi chinotsiva chakapfava kwazvo mukuravira neyakawandisa kusagadzikana, ichiita kuwedzera kukuru kukofi.
• Mukaka wemupunga: Sarudzo huru kune avo vane kunzwisisika kana kusarwara, sezvo iriyo isingatarisike seyeganda mamisi ese enondairy.

Paunenge uchisarudza wemukaka nondairy chinotsiva, ramba uchifunga kuti mazhinji ezvigadzirwa izvi ane akawedzera zvigadzirwa senge zvinotapira, zvinonhuwira zvekugadzira, zvinodzivirira uye thickeners.

Kusarudza chigadzirwa chine mashoma zvigadzirwa isarudzo yakanaka kana uchienzanisa mhando. Verenga zvinyorwa kuti uone kuti ndezvipi zvinonyatsoenderana nezvido zvako.

Kana zvichikwanisika, namatira kumarudzi asingaitwe shuga kuti udzikise huwandu hweshuga yakawedzerwa mukudya kwako.

Pfupiso Kune dzimwe nzira dzakawanda dzemukaka wenondairy dzinowanikwa kune avo vasingakwanise kana kusarudza kusanwa mukaka.

Icho Chinokosha

Mukaka chinwiwa chine hupfumi hunogona kubatsira hutano hwako munzira dzinoverengeka.

Yakaputirwa nezvakakosha zvinovaka muviri senge calcium, phosphorus, B mavitamini, potasium uye vhitamini D. Uyezve, inyanzvi yakanaka kubva kune mapuroteni.

Kunwa mukaka uye zvigadzirwa zvemukaka zvinogona kudzivirira osteoporosis uye mapfupa kutsemuka uye kunyange kukubatsira iwe kuchengetedza huremu hwakanaka.

Vanhu vazhinji havakwanise kugaya mukaka kana kusarudza kuudzivirira nekuda kwezvikonzero zvemunhu.

Kune avo vanokwanisa kuzvishivirira, kudya mukaka wemhando yepamusoro uye zvigadzirwa zvemukaka zvakaratidzwa kuti zvinopa huwandu hwerubatsiro rwehutano.