Patinofunga nezvegirazi remukaka, tinofunga nezvesimba uye hutano. Kubva paudiki, vanaamai vedu vanga vachitikurudzira kunwa mukaka, vachiti, "Ah mwanakomana, inwa mukaka kuti usimbise mapfupa ako." Asi mukaka wakanaka uye unokosha kune wese munhu here? Vamwe vanhu vanotambura nedumbu pavanonwa mukaka. Vamwe vanoti unowedzera kukura pavanonwa mukaka. Saka nhasi, ngatitaurei nezvese zviripo zvekuziva nezvemukaka, kureva zvese zvakanakira nezvakaipira, zviri nyore uye nemazvo.
Zvichitaurwa zviri nyore, mukaka uyu chii?
Mukaka imvura ine hutano inogadzirwa nemazamu emhuka dzinoyamwisa. Mhuka dzose dzinoyamwisa, kusanganisira vanhu, dzinogadzira mukaka. Mukaka wezamu ndicho chikafu chakanakisa chevana vadiki. Asi pamusoro pezvo, tanga tichidya mukaka wemhuka wakadai semukaka wemombe, mukaka wenyati, nemukaka wembudzi kwezviuru zvemakore. MuSri Lanka, patinoti "mukaka," tinowanzoreva mukaka wemombe. Nzira yakanaka, iri nyore, uye isingadhuri yekuwedzera zvinovaka muviri zvakaita seprotein, calcium, uye vhitamini D mumuviri wako ndeyekunwa girazi remukaka.
Mhando dzipi dzemukaka dziripo nhasi?
Paunoenda kuchitoro, ungangove wakaona mhando dzese dzemukaka. Ngationei kuti ndedzipi. Kuziva nezvazvo kuchakubatsira kusarudza wakakunakira.
| Rudzi rwemukaka | Tsananguro iri nyore |
|---|---|
| Mukaka weUHT | Uyu mukaka wakapiswa kusvika pakupisa kwakanyanya kuti uuraye utachiona. Saka, haufanirwe kuuisa mufiriji kusvika pasuru yavhurwa. Unogona kuchengetwa kwenguva yakareba. |
| Mukaka weupfu | Inozivikanwa zvikuru pakati pedu muSri Lanka. Inogadzirwa nekubvisa mukaka wemvura wobva wabvisa mvura yese. Izvi zvinogonawo kuchengetwa kwenguva yakareba. |
| Mukaka webhata | Rudzi rwemukaka runogadzirwa nekuvirisa mukaka wenguva dzose une rudzi rwakakosha rwebhakitiriya. Kunaka kwawo kunovava zvishoma. |
| Mukaka Wakakangwa | Mukaka une kunaka kwakawedzerwa senge vanilla, chokoreti, uye sitirobheri, uye shuga, unozivikanwa nevana vadiki. |
| Mukaka Usiri wemukaka | Idzi inzira dzakanaka kune avo vane allergies kumukaka kana vasingadyi zvigadzirwa zvemhuka. Mienzaniso inosanganisira soy, almond, oat, uye coconut milk. |
Ndezvipi zvakanakira zvikuru zvekunwa mukaka?
Kunwa mukaka kune mabhenefiti akakosha mumuviri wedu. Ngatitarisei chimwe nechimwe chazvo chimwe nechimwe.
1. Mapuroteni anovaka muviri
Funga nezvemuviri wedu seimba. Chivako chikuru chinoshandiswa kuvaka imba iyoyo ipuroteni . Mapuroteni ndiwo chivako chikuru chezvinhu zvese zviri mumuviri wedu, kusanganisira tsandanyama dzedu, mapfupa, ganda, nebvudzi. Paavhareji, munhu mukuru anoda magiramu angangoita 50 eprotein pazuva. Girazi remukaka wemombe (1% mafuta) rine magiramu angangoita masere eprotein. Saka ipuroteni yakanaka.
2. Calcium yekusimbisa mapfupa nemazino
Calcium chinhu chakakosha chinochengetedza mapfupa nemazino edu zvakasimba. Chinodiwawo kuti ropa rigwambe, tsandanyama dzibatane, uye kuti kurova kwemoyo kugare kwakasimba . Huwandu hwecalcium hwaunoda pazuva hunosiyana zvichienderana nezera rako.
Vanachiremba vanokurudzira kuti vanhu vane makore anopfuura makumi mashanu vanwe mukaka kuti vaderedze njodzi ye osteoporosis, chirwere chinoita kuti mapfupa aonde zvakanyanya chinoitika nekukura. Zvisinei, tsvakurudzo ine maonero akasiyana-siyana panyaya iyi. Dzimwe ongororo dzinoti kunyangwe kunwa mukaka kuchiwedzera kuwanda kwemapfupa, hazvina zvazvinobatsira pakudzivirira kutyoka kwemapfupa.
3. Zvinokubatsira kurara zvakanaka husiku
Kana uchinetseka nekurara husiku, ungangove wakanzwa mumwe munhu achikuudza kuti "inwa girazi remukaka unodziya worara." Pane chokwadi panyaya iyi. Mukaka une amino acid inonzi tryptophan . Muviri wedu unoshandisa izvi kugadzira makemikari maviri akakosha kuuropi. Aya ndiwo serotonin nemelatonin . Zvinhu zviviri izvi zvinobatsira kuzorodza muviri nepfungwa dzedu uye kutigadzirira kurara. Zvakafanana nekutumira chiratidzo kuuropi hwedu kuti yasvika nguva yekurara.
Zvakaipa zvemukaka nezvinhu zvekuziva
Kunyangwe mukaka uri chinwiwa chine hutano, haukodzeri munhu wese. Uye pane zvinhu zvishoma zvekungwarira.
| Zvinhu zvekuziva | Tsananguro nemirairo |
|---|---|
| Kusashivirirana kweLactose | Iri idambudziko rinosangana nevanhu vazhinji. Chikonzero ndechekuti muviri unoburitsa enzyme shoma inonzi lactase, iyo inodiwa kugaya lactose, rudzi rweshuga inowanikwa mumukaka. Kana ukaona zviratidzo zvakaita sekuzara, kurwadziwa mudumbu, uye kuzvimba mukati mehafu yeawa kana maviri mushure mekunwa mukaka, unogona kunge uine chirwere ichi. Isu, tiri vekuAsia, tinogona kuona chirwere ichi kakawanda. Kana uine kusava nechokwadi nezveizvi , zvakanaka kutaura nachiremba wako. |
| Mafuta akawanda uye chirwere chemwoyo | Mukaka une mafuta akawanda wakazara. Pane fungidziro yekuti kudya wakawandisa kunogona kuwedzera njodzi yekurwara nemoyo. Ndosaka masangano akaita seAmerican Heart Association achikurudzira kusarudza mukaka une mafuta mashoma kana usina mafuta. |
| Kupa vana vadiki | Musape vana vari pasi pegore rimwe mukaka wemombe. Izvi zvinogona kukonzera kubuda ropa kudiki muura hwavo. Uyewo, itsvo dzavo hadzigoni kubata mapuroteni akawanda ari mumukaka wemombe. |
| Kushandisa mukaka usina kubikwa | Uyu mukaka usina kupiswa, zvichireva kuti hauna kupiswa kuti uuraye utachiona. Unogona kunge uine utachiona hune njodzi hunogona kukonzera zvirwere zvakakomba zvakaita se listeria, typhoid, uye TB. Usambofa wakanwa mukaka usina kubikwa. Kunyanya vana, vakadzi vane pamuviri, vakwegura, nevanhu vane masoja emuviri asina simba (avo vane zvirwere zvakaita sekenza neHIV) vanofanira kungwarira zvikuru nezveizvi. |
| Njodzi yekenza | Dzimwe ongororo dzinoratidza kuti mafuta nemahormone ari mumukaka nechizi zvinogona kuwedzera njodzi yekubatwa nekenza dzemhando dzakasiyana, dzakadai sekenza yeprostate. Zvisinei, dzimwe ongororo dzinoratidza kuti calcium nevhitamini D zviri mumukaka zvinogona kuderedza njodzi yekubatwa nekenza dzakadai sekenza yemudumbu. Saka izvi zvichiri muchikamu chekutsvagisa. |
Ungashandisa sei mukaka?
Kunze kwekunwa mukaka, kune nzira dzakawanda dzekuwedzera mukaka mukudya kwedu.
- Tii yemukaka: Inozivikanwa zvikuru pakati pedu muSri Lanka.
- Bika porridge: Paunenge uchibika porridge uchishandisa zvinhu zvakaita se oats nemupunga, unogona kuwedzera mukaka panzvimbo pemvura. Nenzira iyi, ichava neutano hwakanaka.
- Muto wemukaka: Tinoshandisa mukaka semuto wemukaka watinogadzirira pakudya kwedu.
- Zvimwe zvigadzirwa: Zvinhu zvakawanda zvinogadzirwa nemukaka, zvakaita seyogati, mukaka usina mafuta, chizi, bota, ghee, uye ice cream.
Chinhu chinonyanya kukosha ndechekuchengeta mukaka mufiriji zvakanaka mushure mekunge wauunza kumba. Kana mukaka washata, kunhuhwirira kwawo kunochinja, unovava, unoshanduka kuita yero, uye unogona kuonda. Kana izvozvo zvikaitika, usaushandise.
Mharidzo Yekuenda Nayo Kumba
- Mukaka inzvimbo yakanaka yecalcium, mapuroteni, uye vhitamini D. Asi mukaka hausi chinhu chakakosha pahutano hwakanaka.
- Kana ukanwa mukaka, kuchenjera kusarudza rudzi rwemukaka usina mafuta akawanda, uchifunga nezvenjodzi yekurwara nemwoyo.
- Kana uine matambudziko emudumbu (kusawirirana nelactose) paunenge uchinwa mukaka, usazvidya moyo. Kune dzimwe nzira dzakadai sesoya nealmond. Taura nachiremba wako nezveizvi.
- Usambofa wakapa mukaka wemombe kuvana vari pasi pegore rimwe. Uyewo, usashandise mukaka usina kupiswa zvachose.
- Pakutenga mukaka kana zvimwe zvigadzirwa zvemukaka, verenga zvakanyorwa kuti uone kana paine shuga yakawedzerwa. Mukaka une zvinonaka, kunyanya, unogona kunge uine shuga yakawanda.
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