Zoonadi Zakudya Zakudya Mkaka

Malori Omwe Amapezeka M'mazi ndi M'thupi

Mwamva kuti mkaka umapangitsa thupi kukhala labwino. Koma ndi mkaka wotani umene uli wabwino kwambiri pa zakudya zanu zathanzi? Ndipo kodi mumamwa mkaka wotani ngati mukuyesetsa kuti mukhale ndi thanzi labwino ? Pezani momwe mungapezere ubwino wathanzi mkaka mu zakudya zanu.

Ma calories mu Mkaka

Chiwerengero cha makilogalamu mumkaka chimadalira mtundu wa mkaka umene mumasankha kumwa ndi kuchuluka kwa ndalama zomwe mumadya. Mkaka wa mafuta ochepa (2 peresenti mkaka) ndi umodzi mwa mkaka wamtundu wotchuka kwambiri. Amapereka mafuta ochepa kuposa mkaka wonse koma ali ndi creamier kukoma ndi mawonekedwe kuposa mkaka wambiri.

Izi ndizowona chakudya cha mitundu yosiyanasiyana ya mkaka, kuchokera ku deta ya USDA. Kuwadziwa kungakuthandizeni kusankha bwino mkaka wabwino kwambiri .

• Chikho chimodzi cha mkaka wamakono chimapatsa makilogalamu 83, 8 magalamu a mapuloteni, 12 gm ya carbohydrate, 12 magalamu a shuga, ndi 0 magalamu a mafuta.
• Chikho chimodzi cha 1 peresenti ya mkaka chimapatsa makilogalamu 102, 8 magalamu a mapuloteni, 12 gm ya carbohydrate, 13 magalamu a shuga, 2 magalamu a mafuta odzaza ndi 2 magalamu a mafuta.
• Chikho chimodzi cha mkaka wonse chimapatsa makilogalamu 149, 8 magalamu a mapuloteni, 12 magalamu a carbohydrate, 12 magalamu a shuga, 8 gm ya mafuta onse ndi magalamu asanu a mafuta odzaza.
• Chikho chimodzi cha hafu ndi theka chimapereka makilogalamu 315, ma gramu 7 a mapuloteni, 10 magalamu a carbohydrate, ma gramu 10 a shuga, ma gramu 17 a mafuta odzaza ndi mafuta 28 magalamu. Kumbukirani, kuti gawo limodzi limodzi ndi theka limodzi ndi supuni imodzi yokha yomwe imapereka makilogalamu 20 okha.

• Mankhwala osakaniza (supuni imodzi) ya cramu yolemera imapereka makilogalamu 821, 5 magalamu a mapuloteni, 7 magalamu a carbohydrate, ma gramu 7 a shuga, 55 magalamu a mafuta odzaza ndi mafuta okwana 88 magalamu. Mankhwala osakaniza amodzi ndi supuni imodzi yokha yomwe imapereka makilogalamu 51.

Ngati muli ndi lactose osasamala, mungasankhe mitundu yambiri ya mkaka wopanda ubweya wa lactose.

Pali zambiri zomwe mungasankhe.

• Chikho chimodzi cha mkaka wa soya chimapatsa makilogalamu 108, 6 magalamu a mapuloteni, 12 gm ya carbohydrate, 9 magalamu a shuga, 1 magalamu a mafuta odzaza ndi magalamu 4 a mafuta.
• Chikho chimodzi cha mkaka wa amondi chimapatsa makilogalamu 93, 1 magalamu a mapuloteni, 16 gm ya carbohydrate, 15 magalamu a shuga, 0 magalamu a mafuta odzaza ndi 3 magalamu a mafuta onse.
• Chikho chimodzi cha mkaka wopanda lactose (2% mafuta ochepa) chimapatsa makilogalamu 122, 8 magalamu a mapuloteni, 12 gm ya carbohydrate, 12 magalamu a shuga, ma gramu 3 a mafuta odzaza ndi ma gramu asanu a mafuta onse.
• Chikho chimodzi cha mkaka wa kokonati (zamzitini) chimapereka makilogalamu 552, 5 magalamu a mapuloteni, 13 gm ya carbohydrate, 8 magalamu a shuga, ma gramu 51 a mafuta odzaza ndi 57 magalamu a mafuta onse.
• Chikho chimodzi cha mkaka wa mpunga chimapatsa makilogalamu 112, 0,7 magalamu a mapuloteni, 22 magalamu a carbohydrate, 13 magalamu a shuga, 0 magalamu a mafuta okhutira ndi 2.3 magalamu a mafuta.

Zosakaniza Labwino Kwambiri Mkaka

Dipatimenti ya Ulimi ya United States (USDA) ikukulimbikitsani kuti mukhale ndi zakudya zakumwa za mkaka zomwe mumadya tsiku ndi tsiku. Zakudya za mkaka zimathandiza kuti calcium ndi mapuloteni azikhala ndi mafupa amphamvu komanso minofu. Gulu la chakudya cha mkaka limaphatikizapo mankhwala omwe amapezeka mkaka komanso zopangidwa kuchokera mkaka.

Monga gawo la Programme yaMayMyPlate, amalangiza kuti musankhe zakudya za mkaka zomwe zilibe mafuta kapena mafuta kuti muchepetse mafuta okhuta.

Amalimbikitsanso kuti musankhe zakudya zamkaka popanda shuga kapena zowonjezera.

Zochepa Zosakaniza Mkaka Wathanzi

Ngakhale kuti pafupifupi mankhwala onse a mkaka amapatsa kashiamu ndi zakudya zina monga mapuloteni, mankhwala ena amtundu amaperekanso shuga wambiri. Ngati mukuyesera kuchepetsa shuga wowonjezera, mungafune kuchepetsa kudya kwanu kwa mkaka.

• Mkaka umodzi wa chokoleti (wopangidwa kuchokera ku mkaka wonse) umapatsa makilogalamu 208, 8 magalamu a mapuloteni, 26 magalamu a carbohydrate, ndi magalamu 24 a shuga ndi 10 magalamu a shuga wowonjezera.
• Mkaka wosakaniza wa sitiroberi umapatsa makilogalamu 220, mapuloteni 7, mapiritsi 32 a shuga, ndi magalamu okwana 31 a shuga ndi masentimita 18 a shuga wowonjezera.

• Kutumikira limodzi (khungu limodzi) la mkaka wa ayezi kumapatsa makilogalamu 164, 4 magalamu a mapuloteni, 24 gm ya carbohydrate, ndi magalamu 17 a shuga.

Njira zina zamadzi (monga mankhwala osakaniza mkaka wa khofi) ndi chakumwa chofanana cha mkaka chomwe mungafune kuchepetsa kapena kupewa. Zambiri mwa mankhwalawa zimapangidwa kuchokera ku mafuta ndi chimanga ndipo sizipereka ubwino wa mkaka.

Kugula ndi Kusunga Mkaka

Mkaka ndi chakudya chowonongeka. Muyenera kugula mkaka wokha womwe mungagwiritse ntchito m'kanthawi kochepa. Musanagule mkaka, onetsetsani kuti "kugulitsidwa" tsikulo mu chidebe kuti mutsimikizire kuti sichidutsa.

Mukamabweretsa mkaka kunyumba, Dairy Council of California imalimbikitsa kuti muzisunga firiji pamtunda wa madigiri 38-40. Akulangizanso kuti musunge mkaka pakhomo la furiji kuti mukhale ozizira. Ndipo musalole kuti mkaka ukhale pansi pa kompyuta.

Nanga bwanji ngati mkaka wanu ukufika pa tsiku la kugulitsa ndipo pali zina zotsala mu chidebe? Malinga ndi Bungwe la Council, akadakali otetezeka kuti amwe. Amanena kuti ngati mkaka ukanunkhira bwino, nthawi zambiri umakhala wotetezeka kudya.

Mukhozanso kuyimitsa mkaka kuti ukhale wotalika, ngakhale kuti ungasinthe kukoma kapena kapangidwe kake. Kumbukirani kuti mkaka umathamanga kwambiri, kotero muyenera kuchoka mu chipinda chokwanira kuti musapewe chisokonezo. Ndipo mukakonzekera kuigwiritsa ntchito, thawani mkaka m'firiji kapena m'madzi ozizira.