Mkaka Wambiri Wamkaka Ali ndi Cholesterol, Koma Inu Muli ndi Zosankha
Funso lakuti, "Kodi mkaka uli ndi cholesterol?" Ankakhala ndi yankho losavuta: "Inde, kupatula mkaka. Funso lotsatira. "
Koma nthawi zasintha, ndipo "mkaka" wathu umabwera osati kuchokera ku ng'ombe (ndi, mpaka pang'ono, kuchokera mbuzi), komanso kuchokera ku zomera monga soya, amondi, mpunga, ndi kokonati. Ndipo, monga momwe mukudziwira, ngakhale mkaka wa mkaka (milk) umapezeka tsopano lasuse (mkaka wa mkaka) -wopanda komanso mosiyanasiyana chifukwa cha mafuta.
"Kodi mkaka wamtundu wanji ndi wabwino kwa ine?"
Mwina chinthu chofunikira kwambiri chomwe muyenera kudziwa ndi chakuti mkaka wonse - mkaka wa mkaka umene palibe mafuta achotsedwapo - uli ndi zakudya zambiri komanso cholesterol kuposa mtundu uliwonse wa mkaka. Zinthu zina zofunika kuziganizira ndizo:
- Nthaŵi za kukula ndi chitukuko zimakhala ndi zofunika zokhudzana ndi zakudya. Amayi oyembekezera, ana oposa zaka ziwiri, ndipo achinyamata amafunikira mapuloteni, calcium, ndi vitamini D omwe ali ochuluka mkaka wa mkaka.
- Komabe, anthu omwe amafunika kuchepetsa kumwa kwa mafuta m'thupi (mwachitsanzo, omwe akuyesera kuchepetsa thupi kapena kutsatira zakudya zogwira mtima), ayenera kuganizira ena, nondairy, mitundu ya mkaka.
Ndiye mungasankhe bwanji mtundu wa mkaka kuti mugwiritse ntchito? Ngati kukoma kwake kuli kofunikira kwa inu, mukhoza kuyesa zonsezo. Komabe, muyeneranso kulingalira za mbiri yawo yosiyanasiyana ya zakudya, zogwirizana ndi zosowa zanu zokhudzana ndi zakudya komanso / kapena zovuta zowonjezera , komanso ubwino wa thanzi.
Zomwe zili pano zingakuthandizeni kupanga chisankho chanu.
Mkaka (Cow's) Mkaka, Wachikhalidwe ndi Wokoma
Ndibwino kuti mukudziwe bwino mitundu ya mkaka wa mkaka kupezeka: mkaka wonse (mafuta 3% kapena owonjezera okhutira mafuta ), mkaka wa 2% (mafuta) mkaka, 1% (mafuta) mkaka, mkaka waulere, nonfat), komanso mkaka wopanda lactose.
Mkaka Wonse. Mkaka wa khola wopanda mafuta omwe achotsedwa, mkaka wonse uli ndi cholesterol chambiri choyerekeza poyerekeza ndi mkaka wochepa wa mafuta (onani m'munsimu). Ndili ndi makilogalamu 150 ndi ma gramu 8 a mafuta pa chikho, 8.5% osfat mkaka wolimba, ndi 88% madzi. Kuwonjezera pa mafuta ake olemera kwambiri (3%), mkaka wonse uli ndi mapuloteni ambiri, mavitamini D, ndi calcium.
Mafuta a mkaka wochotsa mafuta. Mkaka wokhala ndi 1% ndi 2% mafuta amadziwika kuti "mafuta ochepetsetsa" mkaka, ndipo mkaka wopanda mafuta kapena mafuta omwe umatulutsa mafuta nthawi zambiri umatchedwa mkaka wochuluka .
Mkaka wopanda la Lactose. Izi ndi mkaka wa mkaka womwe umagwiritsidwa ntchito kuti uwononge lactase, shuga wachilengedwe yomwe imapezeka mumagetsi. Mkaka wopanda ubweya wa Lactose umabwera mu mitundu yofanana monga "nthawi zonse" mkaka wamkaka ndipo umakhala ndi maonekedwe omwewo.
Zonsezi, pokhudzana ndi kuchepetsa chiwerengero chanu cha mafuta m'thupi, mafuta ochepa mkaka mkaka wanu ndi abwino.
Mazira a Amondi, Njira Yopanda Nthiti
Wopangidwa kuchokera ku amondi a pansi, mkaka wa amondi uli wopanda lactose, ulibe mafuta odzaza, ndipo uli ochepa kwambiri poyerekeza ndi mkaka wina. Koma pamene amondi ali ndi mapuloteni ambiri, mkaka wa amondi siwotheka, ndipo siwopereka kasupe wabwino, ngakhale - ngakhale mankhwala ambiri amathandizidwa ndi calcium ndi vitamini D.
Zindikirani: Ngati muli ndi mankhwala enaake, muyenera kupewa kumwa mkaka wa amondi.
Mayi Wodziwika, Wotchuka ndi Zitsamba
Monga mukudziwira, mkaka wa soya wapangidwa kuchokera ku soya. Mwachidziwikire, lactose- ndi cholesterol, mchere wa soya ndi gwero la mapuloteni, potaziyamu, mavitamini A, D, ndi B12, ndipo (pokhapokha ataphatikizidwa) calcium. Amakhalanso ndi mafuta odzaza ndi ofanana ndi ma calories kuti azikaka mkaka.
Zindikirani: Zotsatira za kafukufuku wamakono zatsopano zikuwonetsa kuti kudya kwapamwamba kwa zakudya za soya kungayambitse mavuto a chonde.
Mkaka wa Mpunga, Wopweteka Mwinamwake Kuwopsa Kwambiri
Wopangidwa kuchokera ku mpunga ndi madzi, mkaka wa mpunga ndi wochepa kwambiri wa mkaka, kotero ukhoza kukhala chisankho chabwino kwa anthu omwe ali ndi lactose osasamala kapena ali ndi nthenda ya mtedza.
Sikuti ndi kasupe wabwino wa calcium kapena vitamini D pokhapokha ataphatikizidwa ndi zakudyazi.
Dziwani: Mkaka wa mpunga uli ndi mapuloteni otsika kwambiri ndipo ndipamwamba kwambiri m'zakudya, kotero mwina sungasankhe bwino kwa anthu omwe ali ndi shuga, okalamba, kapena othamanga.
Mkaka wa Kunikoni, Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zolimba
Mungadabwe kumva kuti kokonati imatchulidwa kuti ndi zipatso, osati mtedza, kotero anthu ambiri omwe ali ndi chifuwa cha mtedza akhoza kumwa mkaka wa kokonati popanda kuchitapo kanthu. (Ngati muli ndi zakudya zamtundu, komabe ndi bwino kuyendera dokotala musanayambe kudya kapena kumwa mankhwala omwe ali ndi kokonati.)
Mavituni amakhala ndi mavitamini ambiri omwe ali ndi mavitamini C, E, B1, B3, B5, B6 ndi minerals monga iron, selenium, sodium, calcium, magnesium, ndi phosphorous.
Ma coconuts amakhalanso ndi mafuta ochulukitsidwa - nthawi zambiri "palibe" ayi kwa anthu omwe amafunika kuchepetsa kudya kwa mafuta. Koma pano pali "chodabwitsa" chokongola: Mafuta a kokonati amatembenuzidwa mu thupi lanu kukhala mankhwala abwino kwambiri otchedwa monolaurin , omwe ali ndi antibacterial ndi antiviral. Kumwa mkaka wa kokonati kungathandize thupi lanu kulimbana ndi matenda. Kuwonjezera apo, mafuta a kokonati amawoneka akugwedezeka ndikuchotsedwa mofulumira, kutanthauza kuti sungasungidwe monga mafuta.
Zindikirani: Chifukwa chakukhuta, mafuta a kokonati amathandizira kukula kwa matenda a mtima. Ngati muli ndi matenda a mtima kapena zifukwa zoopsa, funsani dokotala wanu kuti mudye mankhwala okhudzana ndi kokonati.
Zotsatira:
Whitney EN, Rolfes SR. "Kumvetsa zakudya," 12th ed. Kusindikiza kwa Wadsworth (2010).
Lewin J. "Thandizo labwino la ... mkaka wa kokonati." BBCGoodFood.Com (2016). http://www.bbcgoodfood.com/howto/guide/ingredient-focus-coconut-milk