Maubwino Odabwitsa A Zaumoyo Wa Mkaka Wosadyedwa (Mkaka Wokometsera)

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Mkaka wobzalidwa kapena mkaka wosanjikiza uli kulikonse. Kuchokera m'masitolo ang'onoang'ono a khofi kupita kumalo odyera odya kwambiri, mkaka wopangidwa ndi mbewu sulinso chinthu chamtengo wapatali, koma gawo la zakudya zamasiku onse. Chimodzi mwazomwe zikuchulukirachulukira mkaka wopanda nkhanza chimanenedwa chifukwa chakuchepa kwa anthu kuchepa lactose adakali akhanda. Kafukufuku wasonyeza kuti pafupifupi 90% ya achikulire padziko lapansi ndi ochepetsetsa lactose ^[1] . Ndipo chifukwa china kukhala kubwera kwa Veganism - njira yamoyo yomwe imayesetsa kupatula mitundu yonse yodyera, ndikuchitira nkhanza nyama, chakudya, zovala kapena cholinga china chilichonse.

Pakufunika kwa mkaka wobzala mbewu, tidziwitseni mitundu yodziwika bwino ya mkaka wosadyera komanso phindu lomwe ali nalo mthupi lanu.

Kodi Mkaka Wodzala Ndi Chiyani?

Choloŵa m'malo mwa lactose mkaka wa ng'ombe, mkaka wopangidwa ndi chomera kapena mkaka wa vegan nthawi zambiri amapangidwa kuchokera ku amondi, cashew, oats, mpunga kapena coconut. Omwenso amadziwika kuti mylk, mkaka wopangidwa ndi mbewu sikuti umakhala wopanda nkhanza komanso umakhala ndi mitundu ingapo maubwino ena . Kuchepa kwamafuta amtundu uwu wa mylk, komanso zomanga thupi zabwino zimapangitsa mkaka wosakaniza kukhala njira yabwino kwambiri mkaka wa ng'ombe kapena mkaka wa mbuzi - makamaka mkaka womwe uli ndi lactose.

Chakudya chopanda mkaka chimathandiza thupi lanu ndi thanzi lanu m'njira zosiyanasiyana monga kukonza chimbudzi, kupewa ziphuphu, kulimbikitsa kutaya thupi, kusintha kagayidwe ndi mphamvu zamagetsi ndipo sizimayambitsa kutupa kulikonse komwe kungayambitse kukula kwa m'matumbo mabakiteriya olumikizidwa Matenda osachiritsika kapenanso zotupa zotuluka.

Munkhani yaposachedwa, tiwona mitundu yofala kwambiri ya mkaka wopangidwa kuchokera kuzomera ndi momwe amathandizira kupititsa patsogolo moyo wathanzi.

1. Ndine Mkaka

Omwe amagwiritsidwa ntchito kwambiri m'malo mwa mkaka wa ng'ombe, kafukufuku anenetsa kuti mkaka wa soya ndiye njira zabwino kwambiri zopangira mkaka wobzala. Kafukufukuyu anayerekezera mkaka wopangidwa ndi chomera ndi zina zomwe mungasankhe mofanana ndi mkaka wa ng'ombe komanso mkaka wa soya umayandikira kwambiri mkaka wa ng'ombe. Wopangidwa kuchokera ku nyemba za soya, mtundu wa mkaka ndi woyenera kwa iwo omwe sagwirizana ndi lactose.

Ubwino

• Olemera mapuloteni , mkaka wa soya ungathandize kulimbikitsa chakudya chamagulu.
• Zakudya za estrogen ndi progesterone zomwe zimapezeka mumathandizo a mkaka wa soya mumlingo wamahomoni azimayi panthawi yomwe akusamba.
• Pulogalamu ya mkaka wopangidwa ndi chomera ilinso ndi cholesterol komanso yopanda mafuta ofunikira a monounsaturated and polyunsaturated fatty acids (anyamata abwino) omwe amathandiza kutsitsa cholesterol ndikulimbikitsa thanzi la mtima.

Zotsatira zoyipa

• Mkaka wa soya uli ndi ma calorie ambiri - omwe angapangitse kunenepa.
• Popeza soya ndi chimodzi mwazofalitsa, kumwa mkaka wa soya kumatha kuyambitsa kutupa, ming'oma, kutsegula m'mimba, kuphulika, kupweteka mutu ndi kusanza mwa anthu ena.
• Ana aang'ono akuchulukirachulukira ku chifuwa cha soya.

2. Mkaka wa Almond

Njira yachiwiri yotchuka mkaka wa vegan, mkaka wa amondi amapangidwa poviika ma amondi m'madzi kenako ndikuphatikiza ndi kupukuta zolimba. Mkaka wa amondi wopanda shuga umakhala ndi zoperewera zochepa ndipo umakhala ndi chakudya chochepa - zomwe zimapangitsa kuti azikhala ndi chakudya chochepa kwambiri. Ofufuza anena kuti mkaka wa amondi ndi njira yabwino kwa ana ndi akulu omwe amadwala chifuwa kapena kusagwirizana ndi mkaka. Poyerekeza ndi mpunga ndi mkaka wa soya, mkaka wa amondi mwachilengedwe umakhala ndi mavitamini ndi michere yambiri kuphatikiza mkuwa, zinc, chitsulo, magnesium, calcium, potaziyamu etc.

Ubwino

• Ili ndi mafuta ambiri a monounsaturated fatty acids (MUFA) omwe angathandize kuchepetsa thupi komanso kasamalidwe kulemera .
• Mkaka wosadyeratu zanyama izi ndiwo magwero abwino a vitamini E.
• Mkaka wa amondi wopanda shuga suwonjezera shuga m'magazi, chifukwa chake, umawathandiza anthu omwe ali ndi matenda ashuga.

Zotsatira zoyipa

• Mitundu ina ya mkaka wa amondi muli shuga wowonjezera, womwe siwowonjezera wathanzi.
• Mitundu yambiri imakhala ndi zowonjezera monga carrageenan kuti zikule ndikuletsa kupatukana, zomwe zingayambitse kutupa m'mimba ndi kuwonongeka.
• Anthu omwe ali ndi chifuwa cha mtedza ayenera kupewa mkaka wa amondi.
• Sizili choncho yabwino kwa ana popeza ili ndi mapuloteni ochepa komanso ma calories.

3. Mkaka wa phala

Zokoma mwachilengedwe kuchokera ku oats, mkaka wa oat ndi chopatsa thanzi komanso chimakhala ndi zotsekemera zosungunuka. Olemera ndi mavitamini ndi calcium, mkaka uli ndi mafuta ochepa. Zilonda zosungunuka zimapatsa mkaka mawonekedwe osalala ndipo poyerekeza ndi mitundu ina ya mkaka wopangidwa ndi mbewu, mkaka wa oat uli ndi ma calorie ambiri komanso chakudya chambiri. Nthawi zonse musankhe mkaka wa oat wopanda gluten.

Ubwino

• Ndizopindulitsa kwa anthu omwe ali ndi tsankho la gluten kapena matenda a celiac.
• Mkaka wa oat uli ndi ma beta-glucans ambiri (fiber osungunuka) omwe amathandiza kuchepetsa cholesterol yamagazi.
• Nthawi zambiri amalimbitsidwa ndi calcium ndi vitamini D, mkaka wosakanikiranawu umakula thanzi la mafupa .
• Zilonda zosungunuka mumkaka wa oat zimathandizira kuchepa kwam'mimba ndikumakupangitsani kukhala okhutira kwanthawi yayitali.
• Zimathandizanso kukhazikika m'magazi anu a shuga.

Zotsatira zoyipa

• Pewani mkaka wa oat wotsekemera kapena wonyezimira chifukwa uli ndi shuga wambiri.
• Mkaka wa oat wokhala ndi shuga wowonjezera umatha kukhudza kugaya chakudya ndipo amatha kusintha m'matumbo microbiome.

4. Hemp Mkaka

Wopangidwa kuchokera pansi, mbewu zothira hemp, mkaka wa hemp mulibe gawo la psychoactive la chomera cha Cannabis sativa. Mapuloteni kwambiri ndi omega-3 ndi omega-6 mafuta osakwaniritsidwa, mkaka wa hemp ndilopanda chakudya. Komabe, mitundu ina yawonjezera shuga wopangidwa ndi madzi abuluu a mpunga, msuzi wa nzimbe, kapena shuga wa nzimbe.

Ubwino

• Maphunziro Onetsani kuti mkaka wa hemp wosasangalatsa ungathandize kuchepetsa mafuta m'thupi.
• Popeza ali ndi omega-3 fatty acid wotchedwa alpha-linolenic acid (ALA), mkaka wa hemp ungathandize kuchepetsa chiopsezo cha matenda amtima ndi kutupa.
• Kupezeka kwa omega-6 ndi omega-3 fatty acids kungathandize kulimbikitsa khungu.

5. Mkaka Wa Kokonati

Mtundu uwu wamkaka umapangidwa kuchokera ku mnofu woyera wa coconut. Mkaka wa kokonati umakhala ndi zotsekemera ndipo uli ndi mapuloteni ochepa kuposa mkaka wa amondi. Poyerekeza ndi mitundu ina ya mkaka wobzala, mkaka wa kokonati uli ndi ma triglycerides ang'onoang'ono opindulitsa omwe amakhala ndi thanzi labwino.

Ubwino

• Pulogalamu ya mafuta a triglycerides mu mkaka wa kokonati amathandizira kukulitsa mphamvu zamagetsi.
• Zitha kuthandizira kukonza chitetezo cha mthupi.
• The medium-chain triglycerides (MCTs) itha kuthandiza kukonza mtima wamunthu polimbikitsa milingo ya HDL (yabwino) ya cholesterol ndikuchepetsa milingo ya lipoproteins (cholesterol yoyipa) yomwe imakhudzana ndi matenda amtima.

Zotsatira zoyipa

• Ndi wolemera mafuta okhutira zomwe zingayambitse cholesterol yanu ya LDL (yoyipa) ndikuwonjezera chiopsezo cha matenda amtima ndi sitiroko.
• Kudya mkaka wambiri kungabweretse phindu.
• Mkaka wa kokonati umakhalanso ndi chakudya chotheka chomwe chimatha kuyambitsa vuto lakugaya chakudya, monga kutsegula m'mimba kapena kudzimbidwa, mwa anthu omwe ali ndi vuto la matumbo.
• Anthu omwe ali ndi ziwengo zamitengo amatha kudya mkaka wa kokonati, komabe mapuloteni ena m'menemo amatha kuyambitsa zovuta monga kupweteka m'mimba, nseru, kusanza, kutsegula m'mimba ndi kuyabwa kapena kuyabwa mkamwa, mmero, maso, kapena khungu.

6. Mkaka Wa Mpunga

Zapangidwa ndikuphatikiza mpunga ndi madzi pang'ono, mkaka wa mpunga ali ndi kukoma kokoma ndipo amabwera mumitundu yosiyanasiyana. Momwe zimakhalira ndi njere, mkaka wa mpunga umakhala ndi zopatsa mphamvu zambiri. Mkaka wa mpunga ndi hypoallergenic kwambiri poyerekeza ndi njira zina ndipo umakhala ndi manganese ndi selenium wochuluka kwambiri poyerekeza ndi ena omwe amalowetsa mkaka.

Ubwino

• Kukhalapo kwa antioxidants mkaka umathandiza kupewa matenda ndikulimbikitsa chitetezo cha mthupi.
• Mkaka wa mpunga uli ndi mafuta ochepa kwambiri, omwe amawapangitsa kukhala oyenera kudya zakudya zolemetsa.
• Ndizothandiza kwa anthu omwe akudwala cholesterol.
• Gwero labwino la mavitamini a B, mkaka wa mpunga ungathandize kukonza kagayidwe kake, kagayidwe kake ndi ntchito yamitsempha.
• Zimatsimikiziridwa kuti zimalimbikitsa thanzi lamtima.

Zotsatira zoyipa

• Ili ndi chakudya chambiri, chifukwa chake ndichosankha kwa anthu omwe ali ndi matenda ashuga.
• Kudya kosalamulirika mkaka wa mpunga kumatha kuyika thanzi la makanda ndipo ana chifukwa cha milingo yama arsenic.

Ena mwa mitundu yodziwika bwino ya mkaka wopangidwa ndi mbewu ndi mkaka wa fulakesi womwe ndi imodzi mwazomera zabwino kwambiri za omega-3 fatty acids, mkaka wa cashew womwe ndi njira yabwino kwa iwo owonera zopatsa mphamvu ndi chakudya, ndi mkaka wa chiponde womwe ndi wabwino kwambiri gwero la omega-6 fatty acids.

Pamapeto pake…

Ngakhale mkaka wa mkaka uli ndi maubwino ake, kafukufuku wosiyanasiyana ndi malipoti awonetsa kuti mkaka wopangidwa ndi mbewu umapindulitsanso thanzi la munthu wamkulu. Poyerekeza, mkaka wosalala umakhala ndi shuga wocheperako komanso zopatsa mphamvu, sizimayambitsa kutulutsa kwa mahomoni a ICF-1 (olumikizidwa ndi kukula kwa khansa ndi ziphuphu) ndipo ndizosavuta kukumba.

Komabe, zina mwa zoyipa za mkaka wobzala mbewu izi ndizoti zili ndi zomanga thupi zochepa, calcium, ndi mavitamini ndi michere, potero zimafuna kuti wina azifunafuna zolowa m'malo mwake. Ponseponse, zakumwa zopangidwa kuchokera kubzala sizilowa m'malo mwa mkaka wa ng'ombe koma ndizopanda nkhanza komanso zopatsa thanzi. Kwa wamkulu, mkaka wopangidwa ndi chomera ndiye njira yabwino kwambiri.

1. [1]Oak, S. J., & Jha, R. (2019). Zotsatira za maantibiotiki mu kusagwirizana kwa lactose: kuwunika mwatsatanetsatane. Ndemanga zovuta pa sayansi yazakudya ndi zakudya, 59 (11), 1675-1683.

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