Zamkatimu
Mkaka wopanda mafuta ochepa: momwe mungadzipangire nokha? Kanema
Popeza anthu ambiri amakhala ndi moyo wongokhala komanso kusachita masewera olimbitsa thupi kwambiri, vuto la kunenepa kwambiri lakhala mliri wamasiku ano. Pachifukwa ichi, anthu omwe amawunika thanzi lawo ndikuwongolera kulemera kwawo amayesa kudya zakudya zopanda mafuta ochepa, kuphatikizapo mkaka.
Ubwino wa mkaka wopanda mafuta ambiri
Mafuta a saturated, omwe amapezeka mu mkaka wamba ndi zinthu zina za mkaka, amathandizira kuti mafuta a kolesterolini akhale okwera kwambiri. Izi zimabweretsa mapangidwe a cholesterol plaques mkati mwa ziwiya ndikuyambitsa chitukuko cha atherosulinosis. Popeza kuti mkaka wa mkaka umadyedwa ndi ambiri tsiku ndi tsiku, amakhala ndi gawo lalikulu pazakudya, ndipo mafuta awo amakhudza kudya kwa tsiku ndi tsiku.
Kafukufuku wopangidwa ndi madokotala ndi akatswiri azakudya awonetsa kuti kudya mkaka wopanda mafuta ochepa kumalepheretsa kukula kwa atherosulinosis komanso kupewa matenda monga shuga mellitus ndi matenda oopsa. Ngakhale, zopatsa mphamvu zama calorie za mkaka wopanda mafuta ochepa zimatha kukhala zofanana ndi zanthawi zonse, chifukwa zimakhala ndi ma carbohydrate ambiri.
Ndani amalangizidwa pazakudya za mkaka wopanda mafuta ambiri?
Ndizopindulitsa makamaka kudya mkaka wopanda mafuta ochepa kwa akuluakulu athanzi omwe akuyang'ana kulemera kwawo. Koma kwa anthu ofooka ndi matendawa, omwe ali mu nthawi yokonzanso, ndi bwino kugwiritsa ntchito mkaka wamba ndi zotumphukira zake. Nutritionists samalimbikitsa kugula zakudya zochepa zama calorie kwa ana ndi achinyamata omwe amawononga mphamvu zambiri tsiku lililonse ndipo thupi lawo likungopanga.
Kuti mafupa apangidwe bwino, calcium ndi yofunika kwambiri, yomwe ili mu mkaka, koma mafuta ndi ofunika kuti alowe m'thupi. Choncho, ndi bwino kuti musagwiritse ntchito mkaka wosakanizidwa ngati mwaganiza kuphika phala kwa mwana wamng'ono. Dziwani kuti ngakhale zosakaniza zowuma za ana ang'onoang'ono zomwe zimafunika kuchepetsedwa ndi madzi zimakhala ndi mafuta.
Zakudya zamkaka zokhala ndi mafuta ochepa zimakhala ndi mafuta ambiri omwe thupi la munthu silingathe kuwakonza. Amadziunjikira mu minofu, zomwe zingawononge thanzi.
Kodi ndi koyenera kusiya kwathunthu mkaka wamba?
Nutritionists amakhulupirira kuti sikoyenera kuchotseratu mkaka wamafuta ambiri pazakudya zanu. Ena a iwo, monga, mwachitsanzo, dokotala waku Russia, Dokotala wa Sayansi Alexei Kovalkov, amalimbikitsa kuti asaphwanye dongosolo lazakudya lomwe lidayamba kubadwa, ndikupitilizabe kudya mkaka wamba, ndikuchepetsa kuchuluka kwawo. Kuonjezera apo, amalangiza kuti asamakhale ndi chidwi ndi zomwe zili ndi mafuta ochepa kwambiri ndikusankha zomwe zimakhala ndi zosungirako zochepa komanso zokometsera, zomwe opanga amapereka mowolowa manja ku yogurt ndi zokometsera zomwezo kuti zikhale zokoma.