Momwe Mungasankhire Zakudya Zopatsa Thanzi za Mkaka
Mkaka umadziwika kuti ndi gwero lofunika la zakudya zomwe zimapezeka mosavuta ndipo zitha kudyedwa ndi magulu osiyanasiyana azaka. Kusankha mkaka pamsika kukusiyana kwambiri: pali mkaka wamadzimadzi, mkaka wophikidwa, mkaka wa UHT, mkaka wophikidwa pasteurized, mkaka wowiritsa ngati yogurt, ndi mkaka wokhala ndi zokometsera zosiyanasiyana komanso mavitamini. Chifukwa cha mitundu yosiyanasiyana, ogula nthawi zambiri amasokonezeka kuti ndi uti womwe uli ndi thanzi labwino komanso wokwaniritsa zosowa zawo. Nkhaniyi ikufotokoza momwe mungasankhire mkaka wopatsa thanzi poganizira zakudya zomwe zili ndi thanzi, zolemba zolongedza, zosowa za thupi, ndi matenda enaake.
1. Choyamba mvetsetsani zosowa zanu za zakudya
Gawo loyamba musanasankhe mkaka ndikumvetsetsa zosowa zanu za zakudya. Zosowa za munthu aliyense zimasiyana malinga ndi zaka, kuchuluka kwa zochita, thanzi lake, komanso zolinga zake pakudya. Ana nthawi zambiri amafunikira mphamvu zokwanira, mapuloteni, calcium, ndi vitamini D kuti akule. Achinyamata amafunika calcium yambiri kuti mafupa awo akule. Akuluakulu amafunikira mkaka kuti athandize pa zakudya zawo za tsiku ndi tsiku, pomwe okalamba amakonda zakudya zomwe zimathandiza mafupa ndi minofu kukhala ndi shuga ndi mafuta ambiri.
Ngati cholinga chanu ndikukhalabe ndi thupi lolemera , sankhani mkaka wopanda mafuta ambiri kapena wopanda ma calories ambiri popanda shuga wowonjezera. Ngati mukufuna kuwonjezera minofu, sankhani mkaka wokhala ndi mapuloteni ambiri. Pakadali pano, kwa anthu omwe ali ndi vuto la lactose kapena mavuto am'mimba , mkaka wopanda lactose kapena zinthu zowiritsa monga yogurt zingakhale njira ina.
2. Dziwani mitundu ya mkaka ndi makhalidwe ake
Kumvetsetsa kusiyana pakati pa mitundu ya mkaka kudzakuthandizani kusankha yoyenera kwambiri:
– Mkaka wophikidwa mu uvuni: umatenthedwa kutentha kwinakwake kuti uphe mabakiteriya oopsa pamene ukusunga kukoma kwake ndi thanzi lake. Nthawi zambiri umafunika kusungidwa mufiriji ndipo nthawi yake yosungiramo zinthu ndi yochepa.
– Mkaka wa UHT (Ultra High Temperature): umatenthedwa kutentha kwambiri kuti ukhale nthawi yayitali ndipo ukhoza kusungidwa kutentha kwa chipinda musanatsegule. Ndi woyenera kusungidwa tsiku lililonse.
– Mkaka wophikidwa ufa: wothandiza komanso wokhalitsa. Zakudya zake zimadalira njira ndi kapangidwe kake; nthawi zambiri umalimbikitsidwa.
– Mkaka wophikidwa ndi nthunzi kapena wophikidwa ndi madzi: madzi ena amachotsedwa, koma zinthu zina "zophikidwa ndi madzi otsekemera" kwenikweni zimakhala ndi shuga wambiri ndipo sizoyenera kukhala gwero lalikulu la zakudya.
– Mkaka wofufumitsa (yogati, kefir): uli ndi mabakiteriya abwino omwe amathandiza kugaya chakudya. Kawirikawiri ndi wosavuta kugaya, koma samalani ndi shuga womwe uli mu yogati yokometsera.
Palibe mtundu umodzi wa mkaka womwe ndi wabwino kwa aliyense; chofunika ndi chakuti ukugwirizana ndi zosowa zanu za zakudya komanso momwe thupi lanu lilili.
3. Chongani chizindikiro cha zakudya: yang'anani kwambiri pa zigawo zazikulu.
Kuwerenga zilembo za zakudya ndi chizolowezi chofunikira kuti musanyengedwe ndi zotsatsa. Zina mwa zinthu zofunika kuziganizira:
a. Mapuloteni
Mapuloteni ndi ofunikira pakukula, kukonza minofu, ndi kumanga minofu. Mkaka nthawi zambiri umakhala ndi mapuloteni apamwamba (kuphatikiza whey ndi casein). Kuti mudye tsiku lililonse, sankhani zakudya zomwe zimapereka mapuloteni okwanira pa gawo lililonse. Pewani "zakumwa za mkaka" zomwe zili ndi mkaka wochepa komanso mapuloteni ochepa.
b. Kalisiyumu ndi vitamini D
Calcium imathandiza kusunga mafupa ndi mano ochulukirapo, pomwe vitamini D imathandiza kuyamwa calcium. Zakudya za mkaka zokhala ndi thanzi ziyenera kukhala ndi zonse ziwiri. Mkaka wambiri wopakidwa m'matumba umakhala ndi vitamini D wochuluka, koma nthawi zonse yang'anani ngati kuchuluka kwake kuli kofunikira.
c. Shuga (shuga wowonjezera)
Chimodzi mwa zovuta zazikulu za mkaka wamakono ndi kuchuluka kwa shuga wowonjezera, makamaka mu mkaka wokhala ndi zokometsera, ma yogurt otsekemera, ndi zakumwa zopangidwa ndi mkaka. Yesani kusankha zakudya zokhala ndi shuga wochepa kapena wopanda shuga. Mkaka wonse umakhalabe ndi shuga wachilengedwe (lactose), koma izi ndizosiyana ndi shuga wowonjezera.
d. Mafuta
Mafuta omwe ali mu mkaka amathandiza kuyamwa mavitamini osungunuka mafuta monga A, D, E, ndi K. Komabe, kusankha mkaka wopanda mafuta ambiri, wopanda mafuta ambiri, kapena wopanda mafuta ambiri kuyenera kusinthidwa kuti kugwirizane ndi zosowa zanu zama calories komanso thanzi lanu. Ngati muli ndi cholesterol yambiri kapena mukuyesera kuwongolera kulemera kwanu, mkaka wopanda mafuta ambiri kapena wopanda mafuta ambiri ungakhale njira yabwino. Ngati mukufuna mphamvu zambiri ndipo mulibe zoletsa zinazake, mkaka wopanda mafuta ambiri ungagwiritsidwe ntchito.
e. Ma calories onse
Ma calories ndi ofunikira kuti mphamvu ikhale yofanana. Samalani ndi ma calories onse pa kutumikira kulikonse ndipo sinthani zakudya zanu za tsiku ndi tsiku moyenera. Nthawi zina zakudya zomwe zimawoneka "zathanzi" zimakhala ndi ma calories ambiri chifukwa cha shuga ndi mafuta omwe ali nawo.
4. Samalani ndi mawu akuti "chakumwa cha mkaka" ndi zinthu zokhala ndi shuga wambiri.
Zinthu zambiri zomwe zili pamsika zimagwiritsa ntchito mawu ofanana ndi mkaka, monga “chakumwa cha mkaka”, “mkaka wosakanizidwa ndi zokometsera”, kapena “chakumwa chopatsa thanzi”. Si zonse zomwe zili zoipa, koma zina zimakhala ndi mkaka wochepa komanso shuga wambiri, zokometsera kapena zowonjezera.
Chitsanzo chimodzi ndi mkaka wophikidwa ndi shuga. Nthawi zambiri mankhwalawa amasokonezedwa ndi mkaka, ngakhale kuti kwenikweni uli ndi shuga wambiri komanso mapuloteni ochepa poyerekeza ndi mkaka wonse. Mkaka wophikidwa ndi shuga uyenera kuonedwa ngati wotsekemera kapena wowonjezera, osati ngati wolowa m'malo mwa mkaka kuti ukwaniritse zosowa za zakudya.
5. Sankhani malinga ndi momwe thupi lanu lilili: kusagwirizana ndi lactose ndi ziwengo
Anthu ena amavutika ndi lactose, zomwe zimapangitsa kuti lactose isagwire bwino ntchito, zomwe zingayambitse kutupa, kutsegula m'mimba, kapena kupweteka m'mimba. Njira zothetsera vutoli ndi izi:
- mkaka wopanda lactose,
- yogurt/kefir yomwe nthawi zambiri imakhala yosavuta kugayidwa,
– sankhani magawo ang'onoang'ono ndikuwona momwe thupi limayankhira.
Mosiyana ndi kusagwirizana ndi lactose, kusagwirizana ndi mapuloteni a mkaka wa ng'ombe ndi vuto la chitetezo cha mthupi ndipo limafuna kupewa kwathunthu zakudya zopangidwa ndi mkaka wa ng'ombe. Ngati muli ndi mbiri ya kusagwirizana ndi mkaka, ndi bwino kufunsa katswiri wa zaumoyo kuti asankhe njira zina zotetezeka.
6. Ganizirani zinthu zolimbitsa thupi, koma pitirizani kuziganizira.
Kulimbitsa thupi kumatanthauza kuwonjezera zakudya zina, monga vitamini D, calcium yowonjezera, chitsulo, kapena omega-3s. Zakudya zolimbitsa thupi zingakhale zothandiza, makamaka ngati zakudya zanu za tsiku ndi tsiku sizisiyana kwambiri. Komabe, samalani: kulimbikitsa thupi sikupangitsa kuti chakudya chikhale chathanzi ngati chili ndi shuga wambiri komanso ma calories ambiri. Sankhani zakudya zokhala ndi zowonjezera zomwe sizimalipidwa ndi shuga wowonjezera wambiri.
7. Yang'anani zosakaniza: zosavuta zimakhala bwino.
Kuwonjezera pa tebulo la zakudya, onani mndandanda wa zosakaniza. Zakudya zabwino za mkaka nthawi zambiri zimakhala ndi zosakaniza zosavuta: mkaka, mwina mavitamini owonjezeredwa, komanso kuchuluka koyenera kwa zinthu zokhazikika. Ngati mndandanda wa zosakaniza uli wautali kwambiri wokhala ndi zotsekemera zambiri, zokometsera, ndi mitundu, ganiziraninso. Zotsekemera zopangidwa nazonso ziyenera kusamalidwa mosamala, makamaka ngati zigwiritsidwa ntchito nthawi zonse.
8. Sinthani malinga ndi momwe mumagwiritsira ntchito komanso chitetezo chosungira
Mkaka wopatsa thanzi uyeneranso kukhala wotetezeka komanso wosavuta kugwiritsa ntchito. Ngati simuli panyumba kawirikawiri kapena muli ndi mwayi wochepa wopeza firiji, mkaka wa UHT ungakhale woyenera kwambiri. Ngati mumakonda kukoma kwatsopano ndipo mutha kuusunga ozizira, mkaka wophikidwa mu uvuni ungakhale njira yabwino. Samalani tsiku lotha ntchito, momwe phukusi lake lilili (palibe mabowo, kutuluka madzi, kapena kutupa), ndi malangizo osungira mukatsegula.
9. Sankhani kukoma kosalowerera ndale, kenako onjezerani kwanu ngati pakufunika.
Ngati inu kapena mwana wanu mukuvutika kumwa mkaka wamba, ganizirani njira yabwino: sankhani mkaka wamba ndikuwonjezera zosakaniza zachilengedwe monga zipatso, uchi pang'ono (kwa ana azaka 1 kapena kupitirira apo), kapena oatmeal. Mwanjira imeneyi, mutha kuwongolera kuchuluka kwa shuga pamene mukusungabe ubwino wa mkaka.
10. Kodi kufunsira uphungu kumafunika liti?
Ngati muli ndi vuto monga matenda a shuga, matenda a impso, matenda a mafuta m'magazi, kapena mukudya zakudya zapadera, ndi bwino kufunsa dokotala wanu kapena katswiri wa zakudya kuti mudziwe zomwe mungasankhe pa mkaka. Matenda ena amafuna kuti pakhale mapuloteni, phosphorous, kapena shuga, kotero si mkaka wonse womwe uyenera kuperekedwa.
Mapeto
Kusankha mkaka wopatsa thanzi sikuti kungosankha mtundu wodziwika bwino kapena phukusi lokongola. Chofunika kwambiri ndikumvetsetsa zosowa za thupi lanu, kuzindikira mitundu ya mkaka, kuwerenga mosamala zilembo za zakudya, ndikupewa zakudya zokhala ndi shuga wambiri komanso mkaka wochepa. Mkaka wabwino nthawi zambiri umakhala ndi mapuloteni okwanira, calcium ndi vitamini D wokwanira, shuga wochepa wowonjezera, komanso kapangidwe kake koyenera. Ndi zisankho zoyenera, mkaka ukhoza kukhala gawo lofunikira pazakudya zoyenera kuti uthandize thanzi la mafupa ndi minofu, komanso mphamvu za tsiku ndi tsiku.
Ngati mukufuna, nditha kusintha nkhaniyi kuti igwirizane ndi anthu enaake (monga amayi ndi ana, achinyamata, zakudya zochepetsa thupi , kapena okalamba) ndikuwonjezera zitsanzo za malangizo a "momwe mungawerengere zilembo" ndi manambala enaake.
