"Kupanda mkaka kumabweretsa kuchepa kwa calcium"

Kodi mudatani mutatulutsa kafukufuku wotchuka wa BMJ yemwe amaphatikiza kumwa mkaka wochulukirapo komanso kufa?

Ndinaiwerenga yonse ndipo ndinadabwa ndi momwe kafukufukuyu analandirira pawailesi yakanema. Chifukwa imanena momveka bwino zinthu ziwiri. Choyamba ndikuti kumwa mkaka kwambiri (kuposa 2 ml patsiku, komwe kumakhala kokwanira kuposa kumwa kwa French komwe kuli 600 ml / tsiku pafupifupi) kumalumikizidwa ndi kuwonjezeka kwa kufa pakati pa azimayi aku Sweden. Chachiwiri ndikuti kumwa yogurt ndi tchizi, m'malo mwake, kumakhudzana ndi kuchepa kwa imfa.

Ndikugawana nawo malingaliro a olemba omwe nawonso amaganiza kuti zotsatirazi ziyenera kutanthauziridwa mosamala chifukwa ndi kafukufuku wowonera yemwe salola kumaliza ubale womwe ungachitike komanso kuti maphunziro ena amapereka zotsatira zosiyana.

Kodi ndi zifukwa ziti zomwe mkaka ulili wovomerezeka?

Pachifukwa chomwechi kuti tikupangira kudya zipatso ndi ndiwo zamasamba. Mkaka ndi mkaka amapereka zakudya zenizeni, choncho ndi gulu lonse la chakudya. Mwamuna pokhala omnivore, ayenera kujambula tsiku lililonse kuchokera kumagulu awa. Chifukwa chake upangiri wa 3 magawo a mkaka patsiku ndi magawo 5 a zipatso ndi ndiwo zamasamba patsiku.

Mkaka ulidi ndi michere yambiri, koma mafuta omwe ali nawo makamaka mafuta okhazikika ... Kodi tiyenera kuchepetsa kumwa?

Mkaka umakhala ndi madzi, pafupifupi 90%, ndi mafuta ochepa: 3,5 g wamafuta pa 100 ml ukakhala wathunthu, 1,6 g ukakhala wothira pang'ono (omwe umadyedwa kwambiri) komanso wochepera 0,5 g ndi skimmed. Awiri mwa magawo atatu ndi osiyanasiyana amadzaza mafuta zidulo, amene si, Komanso, kugwirizana ndi chiopsezo cha matenda a mtima. Palibe malire ogwiritsira ntchito "ovomerezeka": mkaka ndi chimodzi mwazinthu zitatu zovomerezeka za mkaka (gawo limodzi lofanana ndi 3 ml) ndipo ndi bwino kuti musinthe. Malinga ndi kafukufuku waposachedwa wa CCAF, mkaka umapereka zosakwana 150 gramu yamafuta acids patsiku pamunthu wamkulu.

Kodi kulumikizana pakati pa calcium ndi kufooka kwa mafupa kumatsimikizidwadi?

Osteoporosis ndi matenda osiyanasiyana, omwe amakhudza majini ndi chilengedwe monga zochitika zolimbitsa thupi, kudya kwa vitamini D, mapuloteni komanso calcium ... Inde, mukufunikira calcium kuti mupange ndi kusunga mafupa anu. Kafukufuku akuwonetsa kugwirizana pakati pa calcium, fupa la mafupa ndi chiopsezo cha kusweka. Ndipo ma vegan omwe amapatula nyama zonse amakhala ndi chiwopsezo chothyoka.

Kodi mungafotokozere bwanji kuti mkaka umangokambirana? Ogwira ntchito zaumoyo okhaamalimbana ndi kumwa kwake?

Chakudya nthawi zonse chimadzutsa mafashoni kapena mantha opanda nzeru. Ndi njira yophatikizira yomwe imapita kutali kuposa kupereka mafuta ku thupi. Ndi funso la chikhalidwe, mbiri ya banja, zizindikiro… Mkaka ndi chakudya chophiphiritsa kwambiri, chomwe mosakayikira chimafotokoza za kukhudzika komwe kumayamikiridwa kapena kutsutsidwa. Koma ambiri mwa akatswiri azaumoyo ndi akatswiri onse azakudya komanso akatswiri azakudya amalangiza kuti azidya mkaka ngati gawo lazakudya zopatsa thanzi.

Otsutsa mkaka akuti pali kulumikizana pakati pa kumwa kwake ndi matenda ena otupa, makamaka chifukwa chokwanira m'mimba komwe kumachitika chifukwa cha mapuloteni amkaka. Mukuganiza bwanji za chiphunzitsochi? Kodi maphunziro akupita mbali iyi?

Ayi, m'malo mwake, kafukufuku wokhudza kutupa amakonda kupita kwina. Ndipo ngati pangakhale vuto la kupezeka kwa m'mimba, zikuwonekeranso kuti lingakhudze zinthu zina kupatula zomwe zili mkaka. Koma mozama kwambiri, tingaganize bwanji kuti chakudya choyenera ana ang'onoang'ono chitha kukhala "poizoni"? Chifukwa mkaka wonse, chilichonse chomwe chimayamwa, chimakhala ndi zinthu zomwezo komanso zomanga thupi makamaka. Magawo okhawo amitundu amasiyana.

Kodi tingachite bwino popanda mkaka? Ndi njira ziti zomwe zingatheke, malingana ndi inu? Kodi ndizofanana?

Kupanda gulu lazakudya lomwe lili ndi mawonekedwe ake a thanzi kumatanthauza kubwezera kuchepa kwa michere. Mwachitsanzo, kusadya mkaka kumatanthauza kupeza calcium, mavitamini B2 ndi B12, ayodini… muzakudya zina. Ndithudi, mkaka ndi zotuluka zake ndizo magwero aakulu m’zakudya zathu. Chifukwa chake, mkaka ndi mkaka umapereka 50% ya calcium yomwe timadya tsiku lililonse. Kuti muchepetse kuchepaku, pangafunike kudya tsiku lililonse mwachitsanzo mbale 8 za kabichi kapena 250 g za amondi, zomwe zikuwoneka kuti sizingagwire ntchito komanso mosakayika zosokonekera pazakudya ... mavitamini, ndi maamondi kukhala ochuluka kwambiri mu zopatsa mphamvu, kudya mphamvu kumawonjezeka ndi kusalinganiza kudya kwa mafuta acids ofunika kwambiri. Ponena za madzi a soya, pali matembenuzidwe opangidwa ndi calcium, koma ma microelements ena mu mkaka akusowa. Kupanda mkaka kumakhala kovuta, kumasokoneza kadyedwe ndipo kumabweretsa kuperewera kwa calcium.

Bwererani ku tsamba loyamba la kafukufuku wamkulu wa mkaka