Ngakhale chakudya chovuta kwambiri chimaphatikizapo kugwiritsa ntchito zopangira mkaka, chifukwa ndizopangira mapuloteni ndi micronutrients ina yamtengo wapatali. Koma ena owumitsa amakana dala kukana mkaka, ponena kuti chifukwa "umasefukira" kwambiri. Kodi ndi zoona? Kodi mkaka, tchizi kapena tchizi zimathandizira kuti madzi asungidwe m'thupi? Tiyeni tiwone.
Kodi mkaka umakuthandizani kunenepa?
Tiyeni tisiyane ndi mutu wouma ndikutembenukira kuzolowera. Kodi ndizabwino kudya mkaka ngati mukungodya chabe? Kuti tichite izi, tiwunika mkaka wathunthu wokhala ndi mafuta a 3.2%. Galasi limodzi (200 ml) limakhala ndi pafupifupi 8 g wa mapuloteni, 8 g wamafuta ndi 13 g wa chakudya. Mtengo wa mphamvu ndi pafupifupi 150 kcal. Kuphatikiza pafupifupi 300 mg ya calcium ndi 100 mg ya sodium (i.e. mchere).
Aliyense amene amasewera amakuuzani kuti iyi ndi njira yabwino kwambiri yobwezeretsanso thupi mukamaliza maphunziro. Mafuta amkaka amalowetsedwa mosavuta ndipo samathandizira kunenepa kosafunikira. Koma minofu ikukula.
Kapangidwe kazakudya zina zamkaka zimasiyanasiyana, koma kuchuluka kwa mapuloteni, mafuta ndi chakudya zimafanana. Chifukwa chake, ngati mumamwa mkaka pang'ono, kupewa zonona, kirimu wowawasa ndi kanyumba wamafuta ambiri, ndiye kuti ziziwonjezedwa m'malo oyenera.
Chododometsa ndikuti mafuta amchere amatulutsa mafuta, amakhala athanzi komanso otetezeka potengera kunenepa. Asayansi aku Britain David Ludwig ndi Walter Willet adachita kafukufuku wokhudza kuyamwa mkaka wamafuta osiyanasiyana mwa anthu. Adazindikira kuti anthu omwe amamwa mkaka wocheperako amalemera msanga. Izi ndichifukwa choti Mlengi, amathira mankhwala ake ndi madzi, amawonjezera shuga pamenepo kuti asunge kukoma. Chifukwa chake ma calories owonjezera. Mutha kuwerenga za phunziroli Pano. (gwero mu Chingerezi).
Ndisanayiwale! David Ludwig, wolemba buku "Kodi mumakhala ndi njala nthawi zonse?", Ndikutsimikiza kuti ndizotheka kuonda kapena kusunga kulemera komweko kwamafuta. Chifukwa amathera kwathunthu ku mphamvu, koma chakudya sichoncho. Kuphatikiza apo, pamafunika mafuta ochepa kuti akwaniritse. Wasayansiyo adangotchulapo mtundu winawake wonenepa kwambiri - "insulin-carbohydrate". Mutha kuwerenga zambiri za izi Pano. (gwero mu Chichewa) Ludwig amakhulupiriranso kuti kuyanika ndikwabwino m'thupi.
Kodi mkaka umasunga madzi?
Ili ndiye funso lalikulu komanso losatha lomwe limayambitsa mikangano yambiri. Ochirikiza malingaliro awiri amatchula maumboni osiyanasiyana, nthawi zina kutengera zomwe sizingachitike. Koma ndizosavuta komanso, ndizomveka. Inde, mkaka umasunga madzi. Koma pali zochitika ziwiri zomwe izi zimachitika. Ndipo sanganyalanyazidwe.
Kusagwirizana kwa Lactose
Amalumikizidwa ndi kusowa kwa thupi la lactase, ma enzyme omwe amafunikira kuti shuga iwonongeke yomwe imapezeka mkaka. Ngati izi sizichitika, lactose imafika m'matumbo ndikumanga madzi. Pachifukwa ichi, kutsegula m'mimba kumachitika, ndipo thupi limataya madzi, koma osatinso lomwe liyenera kutayika kuti liwume bwino. Choncho, zotsatira za kumwa mkaka ndi kusagwirizana kwa lactose ndi zizindikiro zosasangalatsa (kuphatikizapo kutsegula m'mimba, palinso kuphulika, mpweya) kuphatikizapo edema.
Ngati mulibe vuto la lactose ndipo musankha kuyamba kuyanika, simuyenera kumwa mkaka. Koma palibe chifukwa chonena kuti anthu onse ayenera kuchita izi. Inde, mkaka umatsutsana ndi inu, koma kwa wina umabweretsa zabwino zambiri. Kuphatikizapo pamene kuyanika.
Ndi kukana kwathunthu mchere
Ili ndi tchimo la othamanga ambiri omwe asankha kuti aume. Amatsogozedwa ndi mfundo zotsatirazi: mchere umasunga madzi, chifukwa chake sitigwiritsa ntchito konse. Kuphatikiza apo, samangowonjezera mchere pachakudya, komanso samapanganso zonse zomwe zingakhale ndi mchere. Koma anthu osauka sakudziwa kuti kusowa kwa mchere kumasunganso madzi, chifukwa thupi limafunikira potaziyamu ndi sodium.
Munthu akaleka kudya mchere, thupi limayamba "kulifunafuna" mwazinthu zonse. Ndipo amapeza, modabwitsa, mumkaka. Gawo la kanyumba kanyumba kokhala ndi mafuta okwanira 5%, mwachitsanzo, lili ndi 500 mg ya sodium, yomwe sikuti imangodziunjikira mthupi, komanso imasungidwanso. Njira zakuwonongeka kwa mchere ndi kumwa zimasokonekera chifukwa thupi limawopa kusiyidwanso popanda sodium yofunika. Kusunga mchere ndikofanana ndi kusungira madzi. Chifukwa zotsatira zoyipa zoyipa.
Kuti mkaka ubweretse phindu lokha, ndipo mchere womwe uli mkati mwake umadyedwa mofananamo ndipo sungasunge madzi, ndikofunikira kukhala ndi mulingo wabwinobwino wa electrolyte osataya mchere konse. N'zotheka kuchepetsa izo, koma thupi siliyenera kuwona kusowa kwake, kuti asapite kunja.
Zinthu zosasintha
Popeza: palibe tsankho la lactose; sunakane mchere; mumagwiritsa ntchito mkaka. Zotsatira: ikadali "kusefukira". Funso: mukutsimikiza kuti izi zachokera mkaka? Kupatula apo, madzi amatha kusungidwa pazifukwa zina. Tiyerekeze kuti mukudziwa momwe kuyanika kumayambira ndikutsatira, koma mukuganizira zina zitatu?
- Amayi amatupa kwambiri pakusamba kuposa masiku ena azungulira.
- Kutupa kumatha kuyambitsa matenda amtima ndi impso. Pachifukwa ichi ndi zopanda ntchito kuti ziume.
- Zakudya zam'mimba zimayambitsanso kusokonezeka komanso kusungira madzi.
Kuphatikizira
Thupi la munthu ndi makina ovuta kwambiri momwe zonse zimalumikizirana. Ndipo ndizosatheka kunena motsimikiza chomwe chidakhudza kusungidwa kwa madzi, kunenepa, kapena njira ina iliyonse. Chifukwa chake pezani malire omwe akuyenera. Funsani madokotala kapena alangizi odziwa bwino masewera olimbitsa thupi, omwe ali ndi makasitomala mazana ambiri "owuma" pa akaunti yawo, sankhani mkaka wamafuta apakatikati ndikuwuzani kuchuluka kwa tchizi, mkaka ndi tchizi zomwe mungadye patsiku popanda zotsatirapo. Inde, zimatha kutenga nthawi, kuyesa, kujambula ndikuwunika. Koma ngati zonse zinali zophweka, ndiye kuti kuyanika sikungayambitse chipwirikiti. Kupatula apo, nthawi zonse zimakhala bwino kudzitama ndi mpumulo wabwino, pomwe ena akuyesera kuti akwaniritse.
