Kirimu wowawasa ndi mkaka wofukiza womwe umatulutsa kirimu ndi kupesa kwa sourdough. Kumbali ya mafuta, zitha kukhala kuchokera pa 10 mpaka 58%. Kirimu wowawasa umathandizira thupi la munthu chifukwa cha mavitamini ambiri, ma microelements, ma polyunsaturated fatty acids. Amayi amagwiritsa ntchito kirimu wowawasa pazakudya komanso zodzikongoletsera. Natural kirimu wowawasa uli ndi mapuloteni ambiri osavuta kudya, omwe amachititsa kukula kwa minofu ya minofu. Pachifukwa ichi, mkaka wofukiza umagwiritsidwa ntchito popatsa thanzi masewera.
Mabakiteriya a Lactic acid, omwe ndi wowawasa wowawasa, amathandizira m'matumbo, amadzaza ndi microflora yopindulitsa ndikuwonetsetsa kuti matumbo akuyenda pafupipafupi. Zakudya zopatsa mafuta kirimu wowawasa wokhala ndi 10% mafuta ndi 119 kcal, 20% - 206 kcal, 15% - 162 kcal, 30% - 290 kcal pa 100 g.
Mphamvu ya kanyumba kanyumba kirimu wowawasa pa 100 g ndi 165.4 kcal. Mu supuni 1 ya kirimu wowawasa, mafuta 20% ali pafupifupi 20 g, omwe ndi 41.2 kcal. Supuni ya tiyi imakhala ndi 9 g, choncho 18.5 kcal.
Chakudya chopatsa thanzi cha kirimu wowawasa wamafuta osiyanasiyana patebulo:
| Kunenepa | Zakudya Zamadzimadzi | Mapuloteni | Mafuta | Madzi | Zamoyo zamadzimadzi |
| 10 % | 3.9 g | 2.7 g | 10 g | 82 g | 0,8 g |
| 15 % | 3.6 g | 2.6 g | 15 g | Magalamu 77.5 | 0,8 g |
| 20 % | 3.4 g | 2.5 g | 20 g | Magalamu 72.8 | 0,8 g |
Chiwerengero cha BJU:
- 10% kirimu wowawasa - 1 / 3.7 / 1.4;
- 15% – 1/5,8/1,4;
- 20% - 1/8 / 1.4 pa magalamu 100, motsatana.
Mankhwala a kirimu wowawasa wachilengedwe 10%, 15%, 20% mafuta pa 100 g:
| Dzina la zinthu | Kirimu wowawasa 10% | Kirimu wowawasa 15% | Kirimu wowawasa 20% |
| Iron, mg | 0,1 | 0,2 | 0,2 |
| Manganese, mg | 0,003 | 0,003 | 0,003 |
| Aluminium, mcg | 50 | 50 | 50 |
| Selenium, mcg | 0,4 | 0,4 | 0,4 |
| Kutentha, μg | 17 | 17 | 17 |
| Ayodini, mcg | 9 | 9 | 9 |
| Potaziyamu, mg | 124 | 116 | 109 |
| Mankhwala, mg | 76 | 76 | 72 |
| Kashiamu, mg | 90 | 88 | 86 |
| Sodium, mg | 50 | 40 | 35 |
| Phosphorus, mg | 62 | 61 | 60 |
| Mankhwala a magnesium, mg | 10 | 9 | 8 |
| Vitamini A, μg | 65 | 107 | 160 |
| Vitamini PP, mg | 0,8 | 0,6 | 0,6 |
| Choline, mg | 47,6 | 47,6 | 47,6 |
| Ascorbic acid, mg | 0,5 | 0,4 | 0,3 |
| Vitamini E, mg | 0,3 | 0,3 | 0,4 |
| Vitamini K, μg | 0,5 | 0,7 | 1,5 |
| Vitamini D, μg | 0,08 | 0,07 | 0,1 |
20% kirimu wowawasa uli ndi 87 mg wa cholesterol, 10% - 30 mg, 15% - 64 mg pa 100 g Kuphatikiza apo, zopangidwa ndi mkaka wofufumitsa zimakhala ndi mono- ndi polyunsaturated fatty acids, monga omega-3 ndi omega-6 komanso disaccharides.
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Zothandiza pa thupi la mkazi ndi mwamuna
Kirimu wowawasa wachilengedwe komanso wokometsera amakhala ndi zinthu zabwino chifukwa cha mchere wambiri, mafuta, zidulo, mavitamini A, E, B4 ndi C, zomwe zimakhudza thupi la mkazi komanso lachimuna. Mapuloteni osungika mosavuta amathandiza kuti minofu ikhale yolimba, imathandizira kukula kwawo kwathunthu.
Kugwiritsa ntchito kirimu wowawasa kwambiri kumakhudza thanzi motere:
- kagayidwe kakang'ono m'thupi kali;
- zochitika zaubongo zidzawonjezeka;
- ntchito ya minofu idzasintha;
- Kuchita bwino kudzawonjezeka;
- mphamvu zamphongo zidzawonjezeka;
- khungu lidzakulitsa (ngati mupanga maski nkhope kuchokera kirimu wowawasa);
- chisangalalo chidzawuka;
- padzakhala kuunika m'mimba;
- mafupa a mafupa adzalimbikitsidwa;
- impso ndi yachibadwa;
- dongosolo lamanjenje lidzalimbitsa;
- masomphenya adzasintha;
- kupanga mahomoni mwa akazi kumakhala kovomerezeka.
Zakudya zopangira tokha zimalimbikitsidwa kwa anthu omwe ali ndi vuto la m'mimba komanso omwe ali ndi vuto lakugaya m'mimba, chifukwa amasungunuka mosavuta ndipo samapanga kulemera m'mimba. Kirimu wowawasa ndi gwero lamphamvu ndipo umalimbikitsa kupanga maselo ofiira.
Kapangidwe kake wowawasa kali ndi cholesterol, koma ndi ya "zothandiza", yomwe imafunikira pang'ono ndi thupi laumunthu pakupanga maselo atsopano ndikupanga mahomoni.
Chidziwitso: kudya kwa cholesterol tsiku lililonse kwa munthu wathanzi ndi 300 mg, kwa anthu omwe ali ndi matenda amtima - 200 mg.
Ngakhale kuti kirimu wowawasa ndichinthu chokwera kwambiri, mutha kuonda nawo. Pali zakudya zambiri komanso masiku osala kudya kirimu wowawasa wonenepa (osapitilira 15%).
Kugwiritsiridwa ntchito kwa kirimu wowawasa pakuchepetsa thupi kumangokhala kuti sikuti kumangodzaza thupi ndi zinthu zofunikira komanso zopatsa thanzi, komanso kumapangitsa kuti mukhale wokhutira kwa nthawi yayitali, komanso kumathandizira magwiridwe antchito am'mimba, chifukwa chake kagayidwe kake kamathamanga.
Masiku osala kudya ndi kirimu wowawasa amalimbikitsidwa ngakhale kwa iwo omwe ali onenepa kwambiri ndipo amalemba matenda a shuga a 2, chifukwa amawawona ngati ochiritsa. Mutha kumamatira ku mono-zakudya kwa anthu omwe amangokhala, komanso kwa iwo omwe amasewera, ndibwino kukana zakudya zotere, chifukwa padzakhala kusowa kwama calories.
Kuphatikiza pa masiku osala kudya, ndibwino kuti mudye chakudya chamadzulo (koma osati mochedwa kuposa maola atatu musanagone) kudya zonona zonona zonenepa ndi kanyumba tchizi kopanda shuga.
Ndikulimbikitsanso kuti muphatikize mbale zokometsedwa ndi kirimu wowawasa m'malo mwa mayonesi pazakudya. Kuti mudzaze thupi ndi mavitamini, ndibwino kudya saladi wa kaloti watsopano kapena maapulo ndi kirimu wowawasa usiku.
Zakudya zolimbikitsa tsiku lililonse za kirimu wowawasa patsiku losala zimachokera ku 300 mpaka 400 g. Ndikofunikira kudya ndi supuni yaying'ono ndipo pang'onopang'ono kuti kumverera kwakudzala kuwonekere. Patsiku lililonse, muyenera kuchepetsa supuni ziwiri kapena zitatu (zopanda pake) zonona zonona.
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Kuvulaza pakugwiritsa ntchito komanso kutsutsana
Kugwiritsa ntchito zonona kirimu wowawasa wokhala ndi mafuta ochulukirapo kumatha kuwononga thanzi lanu ngati kutsekeka kwa mitsempha, kuwonjezeka kwama cholesterol m'magazi ndikusokoneza kwamitsempha yamtima. Ndi contraindicated kudya kirimu wowawasa wa tsankho la lactose, komanso chifuwa.
Ndibwino kuti muwonjezere kirimu wowawasa muzakudya mosamala ngati muli:
- matenda a chiwindi ndi ndulu;
- matenda a mtima;
- kuchuluka kwa mafuta m'magazi ambiri;
- zilonda zam'mimba;
- gastritis ndi acidity.
Sikofunikira kuchotseratu zonona zonunkhira pazakudya zamatenda omwe ali pamwambapa, komabe, muyenera kukonda mkaka wofukiza wokhala ndi mafuta ochepa ndipo musagwiritse ntchito mopitilira muyeso wolandiridwa tsiku ndi tsiku (masupuni 2-3).
Kupitilira chilolezo cha tsiku ndi tsiku kumabweretsa kunenepa kwambiri komanso kunenepa kwambiri. Popanda kufunsa adotolo, zakudya zonona zonona sizingatsatidwe ndi anthu omwe ali ndi mavuto aliwonse azaumoyo.
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Zotsatira
Kirimu wowawasa ndi mkaka wofukiza wathanzi wokhala ndi mankhwala ambiri. Kirimu wowawasa wachilengedwe uli ndi mapuloteni osavuta kugaya omwe amasunga kamvekedwe kake ndikuchulukitsa minofu. Amayi amatha kugwiritsa ntchito kirimu wowawasa pazodzikongoletsera kuti khungu la nkhope likhale lolimba komanso lolimba.
Kugwiritsa ntchito kirimu wowawasa kwambiri kumawongolera malingaliro, kumalimbitsa mitsempha, komanso kumapangitsa ubongo kugwira ntchito. Pa kirimu wowawasa wokhala ndi mafuta ochepa (osaposa 15%), ndikofunikira kukonza masiku osala kudya kuti muchepetse thupi ndikuyeretsa matumbo.
