Kodi mudawonapo chakumwa cholembedwa kuti 'Buttermilk' mu supermarket? Mwina mwawonapo dzinali mu njira yophikira keke kapena pancake yomwe mumakonda. Chifukwa chakuti lili ndi mawu oti 'butter', anthu ambiri amaganiza kuti ichi ndi chakumwa chamafuta kwambiri komanso cholemera chomwe chili choipa m'thupi. Koma zoona zake n'zosiyana kwambiri. Ndipotu, chili ndi maubwino ambiri pa thanzi kuposa 'butter' m'dzina lake. Lero, tiyeni tikambirane za buttermilk iyi m'njira yosavuta.
Kodi mkaka wa buttermilk ndi chiyani kwenikweni?
Mwachidule, mkaka wa buttermilk ndi madzi omwe amatsalira batala akapangidwa . Taganizirani momwe agogo athu ankapangira batala kunyumba kuchokera ku mkaka. Akamatsuka mkaka, mafuta omwe anali mu mkaka ankasonkhanitsa ndikupanga mkaka. Mukachotsa mkaka, madzi ofanana ndi mkaka omwe amatsalira mu chidebe amatchedwa 'mkaka wa buttermilk'.
Madzi otsalawa ndi owawa pang'ono. Sikuti chifukwa chakuti awonongeka, koma chifukwa cha mabakiteriya opindulitsa omwe alimo. Kunena zoona, mabakiteriyawa amagwiritsa ntchito shuga (lactose) mu mkaka ndikuupangitsa kukhala wowawasa. Ndicho chimene chimaupatsa kukoma kwake kosiyana ndi fungo lake lowawasa. Chifukwa chake ngakhale kuti uli ndi 'batala' m'dzina lake, buttermilk kwenikweni ili ndi mafuta ochepa. Ndi chakumwa cholemera mapuloteni ambiri, chopatsa thanzi kwambiri.
Zakudya zabwino za mkaka wa buttermilk
Tiyeni tiwone zakudya zomwe thupi lathu limapeza kuchokera ku galasi la buttermilk (pafupifupi 240 ml). Kuwonjezera pa mitundu ya buttermilk yomwe ilipo pamsika, ili ndi mavitamini ndi michere yambiri, zomwe zimapangitsa kuti ikhale yopatsa thanzi kwambiri.
| Zosakaniza mu kapu (240 ml) ya mkaka wa buttermilk | |
|---|---|
| Zigawo zazikulu za michere | |
| Ma calories | Pafupifupi 110 |
| Mapuloteni | magalamu 9 |
| Mafuta | Magalamu atatu |
| Chakudya | magalamu 13 |
| Shuga | magalamu 12 |
| Mavitamini ndi mchere | |
| Kalisiyamu | Chofunika kwambiri pa thanzi la mafupa ndi mano |
| Mavitamini A ndi D | Chofunika kwambiri pa maso ndi chitetezo chamthupi |
| Potaziyamu | Zimathandiza kuchepetsa kuthamanga kwa magazi |
| Riboflavin | Zimathandiza thupi kupanga mphamvu |
| Ma Probiotics | Mabakiteriya ndi othandiza m'mimba |
Kodi ubwino wa kumwa mkaka wa buttermilk ndi wotani pa thanzi?
Ndi zakudya zimenezi, mkaka wa buttermilk si chakumwa chokha. Tiyeni tiwone zina mwa zabwino zomwe umapereka ku matupi athu.
1. Kupatsa thupi mphamvu
Riboflavin, yomwe imapezeka mu buttermilk, ndi vitamini B. Ndi yofunika kwambiri pakupanga mphamvu m'thupi lathu. Imathandizanso kulamulira ma amino acid omwe amapanga mapuloteni. Chifukwa chake, mukatopa, kumwa kapu ya buttermilk kungakupatseni mphamvu zambiri.
2. Yothandiza kwa anthu omwe ali ndi vuto la lactose
Anthu ambiri amavutika m'mimba, kudzimbidwa, komanso kutsegula m'mimba akamamwa mkaka. Timati zimenezo sizikugwirizana ndi lactose.Izi zikutanthauza kuti matupi awo amavutika kugaya shuga wotchedwa lactose mu mkaka. Komabe, mabakiteriya opindulitsa omwe amawonjezeredwa popanga buttermilk amaswa shuga wotchedwa lactose uyu ndikumusandutsa lactic acid. Chifukwa chake, buttermilk ikhoza kukhala yosavuta kugaya kuposa mkaka wamba.
3. Kulimbikitsa thanzi la m'mimba
Matumbo athu ali ndi mabakiteriya ambiri abwino (tizilombo toyambitsa matenda) omwe amathandiza kugaya chakudya. Nthawi zina, tikamamwa maantibayotiki kapena kuvutika m'mimba, kuchuluka kwa mabakiteriya abwinowa kumatha kuchepa. Buttermilk ndi chakumwa chodzaza ndi mabakiteriya abwinowa, kapena ma probiotics . Kumwa izi kungathandize kukulitsanso mabakiteriya abwino m'matumbo ndikusunga dongosolo la m'mimba kukhala lathanzi.
4. Kulimbitsa mafupa
Mkaka wa buttermilk ndi chakumwa cholemera mu calcium . Calcium ndi mchere wochuluka kwambiri m'thupi lathu. Mafupa ndi mano athu onse amafunikira calcium kuti akhale olimba komanso athanzi. Chifukwa chake, kumwa kapu imodzi ya buttermilk tsiku lililonse ndi njira yabwino yosungira mphamvu za mafupa anu.
5. Zimathandiza kuchepetsa kuchuluka kwa mafuta m'thupi (cholesterol) m'thupi
Mukudziwa kuti kuchuluka kwa mafuta m'thupi (cholesterol) ndi chinthu chomwe chimayambitsa matenda akuluakulu monga matenda a mtima ndi sitiroko. Kafukufuku wina wasonyeza kuti kumwa pang'ono buttermilk tsiku lililonse kungathandize kuchepetsa kuchuluka kwa mafuta m'thupi (cholesterol) ndi triglycerides mwa anthu omwe ali ndi mafuta m'thupi ambiri.
Zinthu zofunika kuzidziwa zokhudza mkaka wa buttermilk
Ngakhale kuti pali zabwino zonsezi, pali zinthu zingapo zomwe tiyenera kusamala nazo tikamagwiritsa ntchito buttermilk.
Kumbukirani kuti buttermilk ndi chinthu chomwe chimapezekanso mu mkaka, choncho ngati muli ndi vuto lalikulu la mkaka, ndibwino kupewa buttermilk.
Ngakhale izi n'zosavuta kwa anthu omwe ali ndi vuto logaya lactose, zingayambitse kusasangalala kwa anthu ena omwe ali ndi vuto la kutopa. Komanso, si chakumwa chotsika kwambiri cha ma calories. Chifukwa chake ngati mukuyesera kuchepetsa thupi lanu, ndibwino kuti muchepetse kumwa galasi limodzi (240 ml) patsiku.
Ngati muli ndi nkhawa kapena ziwengo zokhudzana ndi mkaka, ndi bwino kulankhula ndi dokotala wanu musanawonjezere mkaka wopangidwa ndi mkaka ku zakudya zanu.
Uthenga Wopita Nawo Kunyumba
- Mkaka wa buttermilk, ngakhale uli ndi dzina lakuti 'batala', kwenikweni ndi chakumwa chopanda mafuta ambiri komanso chopatsa thanzi.
- Ili ndi mapuloteni ambiri, calcium, ndi ma probiotics, omwe ndi mabakiteriya opindulitsa.
- Izi zingathandize pa thanzi la kugaya chakudya, kulimbitsa mafupa, kupereka mphamvu, komanso kuwongolera kuchuluka kwa cholesterol m'thupi.
- Izi zitha kukhala zosavuta kuposa mkaka wamba kwa iwo omwe ali ndi vuto la lactose, koma iwo omwe ali ndi vuto lalikulu la mkaka ayenera kupewa.
- Ndikofunikira kwambiri kufunsa dokotala wanu musanawonjezere chilichonse chatsopano muzakudya zanu, makamaka ngati muli ndi matenda kapena ziwengo.
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