Amene vitamini mu mkaka ndi mmene m'pofunika?

Mkaka - madzi woyera umatulutsa ndi zopangitsa maselo a mabere a nyama (kuphatikizapo anthu), amene amapangidwa kudyetsa ana, mpaka ali okonzeka kudya chakudya chotafuna.

Mkaka lili zakudya zambiri zothandiza ndipo angathe kupereka osiyanasiyana athanzi. Calcium, mwachitsanzo, akhoza kuteteza kufooka kwa mafupa. Palibe ananena ndi chakuti mwanayo amalandira mavitamini zofunika pa kudyetsa mkaka wa m'mawere. Kodi zakudya lili mkaka wa ng'ombe? Kodi zonse zofunikira?

Dziwani kuti anthu ena sangathe kudya lactose (shuga mu mkaka), pambuyo kuyamwa. Ichi ndi chifukwa thupi salinso umabala okwanira kuchuluka kwa puloteni kudziwika monga lactase. M'pofunika chimbudzi moyenera mkaka. Ngati tsankho si zothandiza mankhwala, monga mbali yokhazikika chakudya.

Kodi mavitamini wolemera mu mkaka?

Anthu ambiri amakayikira ngati mkaka ndi mankhwala abwino. Yankho ndi mosapita m'mbali. Mkaka - ndi onse thanzi ndi zokoma chakumwa. Mlingo wa zinthu zosiyanasiyana zothandiza mmenemu ndi lalitali kwambiri, ndi mlingo wochepa wa zopatsa mphamvu.

Izi mankhwala zotsitsimutsa angagwiritsidwe ntchito ngati maziko zakumwa zina, makamaka khofi kapena chokoleti otentha. Mkaka alinso pophika zikuluzikulu puddings, creams ndi mousses, ndipo kawirikawiri m'gulu la maphikidwe a soups, sauces ndi katundu yakeyi.

Ubwino Health

Mkaka lili zakudya ofunika uziyenda wabwinobwino wa thupi, kuphatikizapo calcium, vitamini D ndi potaziyamu. Akatswiri amalangiza kuti akulu ndi ana a zaka 9 ndi akulu zimawononga servings atatu a mkaka tsiku lililonse. Mu gawo limodzi kutenga mphamvu 250 ml ya beaker.

Amene vitamini mu mkaka ndi zopezeka? Iwo imatsimikizirika kuti mkaka ndi mkaka kupereka zakudya zofunikira kuti mulimbitse mafupa, makamaka calcium, vitamini D, mapuloteni, phosphorous, magnesium, potassium vitamini B ₁₂ nthaka. Zimenezi ziri zodziwika bwino, koma ntchito mankhwala si ichi.

Mkaka ndi yofunika zikuluzikulu za zakudya lakonzedwa kuti BP kuchepetsa. Iwo chatsimikiziridwirapo mwasayansi kuti zakudya chikukhudza mbali zitatu za kutungira mkaka, yoghurt kapena tchizi, ndi ku servings 8 mpaka 10 ya zipatso ndi masamba patsiku, kuchepetsa chiopsezo cha matenda a mtima ndiponso sitiroko.

Shuga ndi anawonjezera kuti chimodzi chidutswa, sanali mafuta, komanso kukhala ndi wotsikirapo zili mafuta mkaka. Kukoma chilengedwe cha mankhwala zimatheka kupyolera pa dzuwa achilengedwe (makamaka lactose) ali m'bukuli.

Komabe, Kuwonjezera shuga kapena fillers ena sikungawononge zigawo zikuluzikulu zothandiza chakumwa cha. Kupezeka kwa zakudya zopangidwa flavored mkaka anali ofanana ndi amene mu thupi. Choncho, ngati iwe umadabwa mavitamini ndi mu mkaka condensed kapena chocolate, yankho ndi lodziwikiratu. Mipweya ya mankhwala ndi ulemu kwa zakudya adzakhala ofanana, m'pofunika yekha kuganizira zili shuga ndi zina zina.

Kodi mavitamini?

mavitamini zimene zili mu mkaka nthawi zonse? Lili kwambiri mankhwala awa opindulitsa mu mawonekedwe awo achilengedwe. Mafuta-sungunuka mavitamini A, D, E ndi K ali makamaka mafuta mkaka, mmene K alipo mu pang'ono chabe. mavitamini B ali mu gawo amadzimadzi chakumwa cha. Kuti aone kufunika kwa zinthu zimenezi kwa thupi, tiyenera kuona kuti izo ziri.

Mavitamini ndi organic mankhwala chofunikira mu chakudya. Ambiri a iwo apanga paokha (ngakhale pali ena kaphatikizidwe microflora ndi m'matumbo). Choncho, kodi vitamini alipo mu mkaka ambiri kutchulidwa? Choyamba, ndi mafuta-sungunuka mankhwala:

Vitamini A kapena retinol. thunthu koyenera kuti uziyenda yachibadwa thupi. Nthawizina, mu mkaka Tingaone butterfat chikasu, ndilo chifukwa m'munsi kutembenuka dzuwa β-carotene kuti retinol. Pachifukwa chimenechi ndi bwino kugula chakumwa. M'mayiko ena, mkaka limayenda ndi vitamini A.

Vitamini D, amene akusonyeza ntchito mkulu chamoyo antirakiticheskuyu, nawo kagayidwe fupa, calcium mayamwidwe mu intestine ndipo zimakhala ena. Mkaka zambiri Polemeretsedwa vitamini D Kuwonjezera.

Vitamini E, kapena tocopherol - ndi antioxidant amateteza lipids. Mu mkaka, muli zochepa.

Kodi kwambiri vitamini A mu mkaka?

Yankho la funso "wotani vitamini mu mkaka ndi zopezeka," ndi retinol. Kumwa galasi la chakumwa kawiri kapena katatu pa tsiku, mukhoza kuwonjezera kadyedwe kanu ka pawiri anakhumba, komanso zakudya zina.

Galasi la mkaka lonse lili 112 micrograms vitamini A. Izi 16 peresenti ya 700 micrograms, ndilo akulimbikitsidwa kudya tsiku kwa akazi, ndi 12 peresenti ya 900 - amuna. galasi imodzi ya mkaka peresenti 2 lili 134 microgram ndi 1 peresenti - 142. Kuchuluka waukulu wa vitamini A, ndipo mukhoza kupeza mkaka kutungira muli micrograms 149 pa chikho cha chakumwa.

Nchito ya Vitamini A

Atalandira yankho, kodi kwambiri vitamini mu mkaka, m'pofunika kudziwa katundu opindulitsa. Izo ziri zodziwika bwino kuti retinol amatithandiza kusungabe thanzi la maso anu ndi maso, koma zotsatira zake zopindulitsa pa thupi si kwenikweni. Komanso kungathandize kwambiri mu kuonetsetsa thanzi labwino a khungu lanu ndipo zimakhala zofewa, komanso kuthandiza mphamvu mafupa ndi mano. thupi akusowa kuchuluka kwa vitamini A, lithe maselo oyera a magazi kuti zimathandiza kuchepetsa matenda nkhondo. Komanso, retinol amachita monga antioxidant ndi. Izi zikutanthauza kuti amathandiza kuteteza maselo thupi lanu zisaonongeke zimene zingachititse matenda aakulu (monga matenda amtima, khansa).

Komanso, aliyense mkaka beaker lili 20 peresenti ya mtengo tsiku vitamini D, mu thupi lanu akusowa tsiku ndi tsiku. Anthu ambiri masiku ano, pali kusowa kwa mankhwala, kotero muyenera kukhala kwambiri za zakudya zanu.

Kodi vitamini D?

Vitamini D ndi sungunuka mafuta vitamini. Izi zikutanthauza kuti thupi lanu akhoza kudziunjikira mu chiwindi ndi maselo mafuta, amene amathandiza mayamwidwe calcium, zimathandiza kulimbitsa minofu ndi kuthandiza chitetezo cha m'thupi. Kulephera kukumana ndi zisowa zanu tsiku zingamvekere malo otetezeka a m'mafupa. Chifukwa cha kukhala ndi chikhalidwe kudziwika monga rickets (ana) ndi osteomalacia (akuluakulu).

zachilengedwe ndi zotsatira za thupi

mankhwala ochepa ali vitamini D mu mawonekedwe zachilengedwe. Wochuluka nsomba (nsomba zamipeni, nsomba ndi nsomba) ndi dzira yolk ali mu kuchuluka kwambiri. Komanso, alipo mwa ng'ombe chiwindi. Popeza vitamini D ndi mafuta sungunuka ndi kudziunjikira mu thupi, mkaka mafuta zili mkaka lonse lili angapo zinthu, malingana ndi kumwa nyama chakudya ndi zotsatira zothandiza kwa dzuwa.

Mkulu misinkhu vitamini D kuthandiza yopanga serotonin - ndi timadzi kugwirizana ndi maganizo, chilakolako ndi tulo. Chakuchepa pawiri izi amaganizira maganizo, kutopa, ndi PMS. Ponena za mmene vitamini mu mkaka ndi zopezeka, m'pofunika dzina thunthu. Komanso, mkaka nthawi zambiri opangidwa Unakhala vitamini D Kuwonjezera.

zakudya zina

Kodi mavitamini mu mkaka wa ng'ombe anapeza koposa awa? Mwina muli pang'ono vitamini _B2 kapena riboflavin, B _12, ndi pang'ono - B ₆ (za 0,1 mamiligalamu pa chikho). Ena mwa mankhwala amenewa, makamaka A ndi riboflavin anawonongedwa atadziŵa kuwala, choncho mkaka amasungidwa muli mandala, adzakhala ndi milingo m'munsi zakudya.

Wina galasi 1, 2 peresenti kapena kutungira mkaka kumakupatsani pafupifupi hafu ya kuti calcium, muyenera zimawononga tsiku lililonse (pafupifupi 1,000 mamiligalamu). Yofanana chakumwa limaperekanso za 32 peresenti ya malamulo phosphorous, chimene chimafuna tsiku ndi tsiku (700 mamiligalamu). Phosphorus amachitira ndi kashiamu kumanga mafupa ndi kukhala wathanzi dongosolo chigoba.

Kodi mtundu wa mkaka ndi bwino kusankha?

Sankhani 1 peresenti kapena mkaka kutungira, chifukwa Mabaibulo awa ali kuli zimalimbikitsa mafuta kuposa mankhwala limodzi. Komanso, chakumwa ali mu kapangidwe kake pang'ono vitamini A kuposa mafuta, chotero zikuphatikizapo yofanana kashiamu phosphorous, ndi mavitamini D. Sinthani madzi ndi mkaka pamene mupanga oatmeal kapena ntchito mu maphikidwe m'malo msuzi nkhuku kapena ng'ombe msuzi.