Zolemba za Nutrition Nutrition
Zakudya za mkaka zimaphatikizapo mkaka ndi zopangidwa kuchokera ku mkaka. Ambiri mwa iwo ndi calcium ndi mapuloteni abwino kwambiri. Ndipotu, chifukwa mkaka uli wochuluka kwambiri mu calcium , wapatsidwa chakudya chake pa webusaiti ya USDA SelectMyPlate.
Nchiyani Choyesa Ngati Chida Chakuda?
Mkaka, kirimu, zolimba, ndi tchizi zofewa zonse zimakhala ngati mkaka. Buluu imachokera ku mkaka nayenso, koma popeza mafuta onse alibe calcium, sizimveka ngati mkaka.
Ku US, makaka ambiri a mkaka amapangidwa kuchokera ku mkaka wa ng'ombe. Koma mukhoza kupeza mkaka wa mbuzi ndi tchizi komanso tchizi zopangidwa kuchokera ku mkaka wa nkhosa.
Zakudya za mkaka zopangidwa kuchokera ku mkaka zikuphatikizapo yogurt, pudding, ayisikilimu, yogurt yamazira, ndi zakumwa zamkaka zokoma. Zonsezi ndizochokera ku calcium, koma zikhoza kukhala ndi mafuta ambiri komanso shuga, choncho ndizofunikira kuwerengera kalori ndikusunga kukula kwake.
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Kodi Msuzi Wobiriwira Ndi Wofunika Kwambiri kwa Inu?
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18 Zodabwitsa Zakudya Zomwe Zingakhale Ndi Mkaka
Kodi Pali Njira Zina Zopangira Zakudya Zamakono?
Anthu ena amatsutsana ndi mkaka kapena sangathe kudyetsa lactose (shuga mkaka) moyenera kotero kuti sangathe kudya mkaka. Komanso, anthu omwe amatsatira zakudya zogonana samadya chilichonse cha mkaka chifukwa amachokera ku ng'ombe.
Njira zina zamakono a mkaka zimakhala ndi mkaka wa soya ndi soya 'tchizi.' Mukhozanso kudya mavitamini a nati, monga mkaka wa amondi ndi mkaka, kapena mkaka wa mpunga. Njira zina za mkaka sizimakhala ndi mkaka wofanana ndi mkaka ndi zina za mkaka , koma zimakhala zolimba ndi calcium ndi vitamini D.
Zakudya Zopezeka mu Zakudya Zamakono
N'zoona kuti mkaka uli ndi calcium yambiri.
Ndicho chimene chimapangitsa iwo kutchuka. Koma, amakhalanso ndi mapuloteni komanso potaziyamu, kuphatikizapo mkaka nthawi zambiri amakhala ndi vitamini D ndipo nthawi zina vitamini A.
Zakudya zamkaka zingakhale zonenepa kwambiri, kuphatikizapo mafuta odzaza, koma nthawi zambiri mukhoza kusankha zakudya zamakaka zomwe mumazikonda kwambiri. Ndipo, ndithudi, mankhwala a mkaka monga ayisikilimu, mkaka wamtengo wapatali, ndi flavored yogurt angakhale owonjezera mu shuga wowonjezera.
Ngati simukudya mkaka, mukhoza kupeza calcium yambiri kuchokera ku masamba ena monga masamba, bok choy ndi broccoli, nsomba zam'chitini (mafupa), soya, kapena omwe amalowetsa mkaka omwe tatchulidwa kale. Mukhoza kusowa vitamini D wochuluka chifukwa palibe zakudya zomwe zimapezeka ndi vitamini D. Ndipotu, zakudya zochepa zokha zili ndi vitamini D, koma mumalankhula ndi dokotala wanu zokhudza kutenga zowonjezerapo zowonjezereka ngati simukupeza kuwala kwa dzuwa tsiku lililonse.
Ngati mukufunafuna mapuloteni ambiri, mudzapeza nyama zambiri, nkhuku, nsomba, nyemba, mtedza ndi mbewu.
Ndipo magwero ena a potaziyamu amaphatikizapo zipatso zonse ndi zophika .
Ubwino waumoyo wa Zakudya Zamakaka
Calcium ndi yofunikira pomanga mafupa ndi kudya zakudya za mkaka zimakhudzana ndi matenda a fupa ndipo zingakuthandizeni kuchepetsa chiopsezo cha matenda a mitsempha, zomwe zimafooketsa mafupa. Calcium imathandizanso kuti thupi likhale lofewa komanso mitsempha yathanzi komanso magazi.
Mudzawona kuti zakudya zambiri za mkaka komanso njira zambiri za mkaka zimakhala ndi mavitamini D. Ndizo chifukwa thupi lanu limafuna vitamini D kuti imwani kashiamu bwino. Ndipo pamene simukuyenera kudya vitamini D panthawi imodzimodzi ndi zakudya zowonjezera kashiamu, zimangowoneka ngati masewera abwino.
Anthu omwe amadya mkaka ndi zakudya zina za mkaka amakhala ndi chiopsezo cha matenda a mtima, mtundu wa shuga 2, ndi kuthamanga kwa magazi. Zakudya zamkaka ndi mkaka zimakhudzidwa ndi kukhala wolemera kwambiri, makamaka kwa ana.
Mapemphero Ovomerezedwa a Mazira Pa Tsiku
Malangizo a tsiku ndi tsiku a mkaka amachokera ku zaka komanso calcium.
Ana a zaka zapakati pa ziwiri mpaka zitatu amafunikira makapu awiri a mkaka patsiku pamene ana a zaka zinayi mpaka zisanu ndi zitatu amafunikira makapu awiri ndi theka la mkaka patsiku. Aliyense amene ali ndi zaka zisanu ndi zitatu ayenera kumwa makapu atatu a mkaka tsiku ndi tsiku.
Sikuti mankhwala onse a mkaka ndi ofanana, ndithudi. Pali kusiyana kwakukulu kwa zakudya zamtengo wapatali mu kapu ya mkaka kuyerekeza ndi chikho cha tchizi kapena ayisikilimu kotero kuti USDA ikumasulira mkaka wamakina akutumizira kukula kwa 'chikho chimodzi chofanana.' Chikho chimodzi chirichonse chimafunika kukulangizidwa kwa mankhwala a mkaka tsiku ndi tsiku, koma onani kuti calories ikhoza kusintha mosiyanasiyana:
- 8 ma ounces a yogurt
- Mafuta olemera awiri a tchizi
- 2 magawo awiri a tchizi cholimba
- 1/3 chikho shredded tchizi
- 2 ma tchizi tchizi, monga American tchizi
- 2 makapu kanyumba tchizi
- 1 chikho cha yogurt chozizira
- 1 1/2 chikho cha ayisikilimu
- 1 chikho soymilk
Kuphatikiza Mazira ku Zakudya Zanu
Ndi zophweka kuphatikizapo zakumwa za mkaka tsiku lanu. Yesani zina mwa malangizo awa:
- Imwani mkaka ndi chakudya
- Onjezerani mkaka kuti muzidya chakudya cham'mawa
- Sakanizani tchizi ta cheddar pa saladi kapena mbale ya masamba
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Onjezerani Zakudya Zambiri Zamakaka ku Zakudya Zanu Kuonjezera Makhalidwe a Calcium
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Zoona Zakudya Zakudya Zakudya Zakudya Zakudya: Zakudya ndi Mapindu Amankhwala
- Idyani mtedza monga chotupitsa ndi zipatso zatsopano, mtedza wokomedwa ndi uchi pang'ono
- Jekeseni wa parmesan ya grate pamwamba pa mapula
- Onjezani chidutswa cha tchizi ku sangweji
- Tumikani tchizi ndi zipatso zatsopano
- Maluwa okongola omwe ali ndi kanyumba tchizi ndi tomato wedges
Mukhozanso kupanga zakudya zowonjezera zomwe zimagwiritsa ntchito mkaka monga zosakaniza. Nazi zina mwa zokonda zathu:
- Mmene Mungapangire Wosakaniza Bwino Kwambiri Wosakaniza Msuzi
- Mac Mac & Health mu Health Slow Cooker
- Kusuta kwabwino kwa Okonda Jibini
- Njira Zosavuta Zopangira Yogurt Yachiberekero Pakhomo
- Tzatziki ndi Msuzi Wothira Msuzi wa Mtedza
> Zotsatira:
> Thorning TK, Raben A, Tholstrup T, Soedamah-Muthu SS, Givens I, Astrup A. "Zakudya Zamkaka ndi Zakudya Zamakono: Zabwino Kapena Zopweteka pa Umoyo wa Anthu? Zakudya Zakudya Zakudya. 2016 Nov 22; 60: 32527.
> United States Dipatimenti ya Ulimi. "Zonse Zokhudza Gulu la Dairy."