Tsiku la Mkaka Wadziko Lonse 2020: Mkaka wa Mkaka motsutsana ndi Mkaka wa Buffalo: Ndi uti Wathanzi?

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Chaka chilichonse, Novembala 26 limadziwika kuti National Milk Day ku India. India, dziko lalikulu kwambiri lopanga mkaka limakondwerera tsiku lino kuwonetsa kufunikira kwa mkaka. National Milk Day idakhazikitsidwa mu 2014 ndi Food and Agriculture Organisation kuti ikumbukire Dr. Varghese Kurien, yemwe ndi bambo wa White Revolution yaku India.

Amadziwika kuti ndi chakudya chathunthu, mkaka umakhala ndi michere ndi michere yambiri yofunikira mthupi lanu. Kukhala wolemera mu calcium, mapuloteni, chakudya, mavitamini, mchere ndi mkaka wamafuta kumapindulitsa thupi lanu m'njira zosiyanasiyana. Kuchokera pakuthandizira kulemera kwa thupi lanu kuti mukhale ndi thanzi labwino, mkaka ukhoza kutchedwa kuti wozungulira ^[1] .

Mkaka umapezeka mosiyanasiyana monga mkaka wa mpunga, mkaka wa mkaka, mkaka wa ng'ombe, mkaka wa hemp, mkaka wa njati etc. Ndipo mitundu yomwe amadya kwambiri ndi mkaka wa ng'ombe ndi mkaka wa njati. Koma kodi mudayamba mwadzifunsapo za kufanana ndi kusiyana kwa mitundu iwiriyi chifukwa chake zimakhudza thanzi lanu? Mitundu yonse iwiri ya mkaka ili ndi zabwino zake komanso zoyipa zake pomwe mkaka wa ng'ombe ndi wopepuka komanso wosavuta kugaya, mkaka wa njati umawerengedwa kuti ndiolemera ^[ziwiri] , ^[3] .

Ngakhale kukhala osiyana wina ndi mnzake potengera kapangidwe ndi kulemera, njati ndi mkaka wa ng'ombe uli ndi zinthu zomwe zitha kupatsidwa thanzi lawo komanso phindu lawo ^[4] . Chifukwa chake, tiyeni tidziwe zovuta zosiyanasiyana zomwe awiriwa ali nazo mthupi lathu ndikumvetsetsa ngati wina ali bwino kuposa winayo.

Mtengo Wathanzi: Mkaka wa Mkaka motsutsana ndi Mkaka wa Buffalo

Magalamu 100 a mkaka wa ng'ombe ali ndi ma calories 42, pomwe mkaka wa njati uli ndi ma calories 97 ^[5] .

Ubwino Waumoyo Wa Mkaka Wa ng'ombe

1.Kulimbitsa thanzi la mafupa

Mkaka wa ng'ombe uli ndi calcium, phosphorus, ndi michere yambiri yofunika kuti mafupa anu akhale athanzi. Zimathandizira kukonza kuchuluka kwa mafupa anu kuti mafupa anu akhale athanzi. Momwemonso, kashiamu mumkaka ndiwothandizanso kukulitsa mano anu ^[6] .

2. Zimasintha thanzi la mtima

Omega-3 fatty acids mu mkaka wa ng'ombe ndi othandiza kwambiri pa thanzi la mtima wanu. Zimathandizira kuwongolera cholesterol yanu yamagazi ndikusunga mtima wanu kwa nthawi yayitali. Izi zimathandizanso kupewa kuyambika kwamatenda amtima monga matenda amtima kapena sitiroko ^[7] .

3. Zothandiza kuchepetsa thupi

Pochepetsa kuchepa kwa kalori masana chifukwa cha kuchuluka kwa mapuloteni omwe ali mmenemo, mkaka wa ng'ombe ndiwothandiza ngati mukuyembekezera kuti muchepetse kunenepa. Zimakupangitsaninso kuti mukhale omva kwanthawi yayitali ^[5] .

4. Kuteteza matenda ashuga

Kumwa mkaka wang'ombe pafupipafupi kumathandizira kuchepetsa kuchuluka kwa shuga wamagazi mthupi. Mavitamini B ochulukirapo komanso michere yofunikira imathandizira kagayidwe kanu ka mafuta, potero amawongolera kuchuluka kwa shuga ndi insulin ^[7] .

5. Amalimbikitsa kukula

Mkaka wa ng'ombe uli ndi mapuloteni athunthu omwe amathandizira kupanga mphamvu komanso kukula ndi chitukuko chachilengedwe. Malinga ndi kafukufuku wosiyanasiyana, thanzi lamunthu komanso thanzi lingalimbikitsidwe ndi chakumwa chopatsa thanzi ichi ^[8] .

Zina mwazabwino zakumwa mkaka wa ng'ombe ndizotetezedwa bwino, zotsutsana ndi zotupa komanso kumanga minofu.

Zotsatira zoyipa za mkaka wa ng'ombe

• Kumwa mopitirira muyeso kumatha kupangitsa mafupa anu kumasula calcium ^[8] .
• Kuchulukitsa chiwopsezo chokhala ndi khansa ya prostate ndi yamchiberekero.
• Lactose mmenemo imatha kuyambitsa nseru, kukokana, mpweya, kuphulika, ndi kutsegula m'mimba.
• Kuchuluka kwa ziphuphu ^[9] .
• Kugwiritsa ntchito mopitirira muyeso kungayambitse kunenepa.

Ubwino Waumoyo Wa Mkaka Wa Buffalo

1. Zimasintha thanzi la mtima

Mafuta ochepa mumkaka wa njati amapangitsa kuti zithandizire kukulitsa thanzi la mtima wanu. Itha kuthandizira kuchepetsa kuchuluka kwama cholesterol anu ndikupewa kuyambika kwa matenda amtima, atherosclerosis, matenda amtima ndi stroko ^[10] .

2. Imalimbikitsa kukula

Pokhala ndi mapuloteni ambiri, mkaka wa njati ndiwothandiza kwambiri pakukula ndi chitukuko cha ana ndi achinyamata. Zimapindulanso kwa akulu ^{[khumi ndi chimodzi]} .

3. Kumalimbikitsa chitetezo chokwanira

Vitamini A ndi vitamini C zomwe zili mkaka wa njati zimathandiza kwambiri pakulimbitsa chitetezo chamthupi. Izi zimathandiza kutsuka thupi lanu ndikuchotsa zopewetsa zaulere ndi poizoni zomwe zingayambitse matenda osachiritsika ^[12] .

4. Bwino thanzi mafupa

Pokhala ndi calcium yambiri kuposa mkaka wa ng'ombe, mkaka wa njati umathandiza kupewa kufooka kwa mafupa komanso kumalimbitsa mafupa anu komanso kupirira ^[13] .

5. Zimasintha kayendedwe

Mkaka wa njati ndiwothandiza pakukweza magazi komanso kuteteza thupi lanu motsutsana ndi kuchepa kwa magazi. Powonjezera kuchuluka kwa RBC m'thupi, mkaka wa njati umalimbikitsa mpweya wabwino ndipo potero umathandizira kugwira ntchito kwa ziwalo ndi dongosolo lanu ^[14] .

Mkaka wa njati ndiwothandiza pakukhazikitsa kuthamanga kwa magazi.

Zotsatira zoyipa za Mkaka wa Buffalo

• Ili ndi mafuta ambiri.
• Kugwiritsa ntchito mopitirira muyeso kungayambitse kunenepa mwadzidzidzi.
• Anthu okalamba ayenera kupewa kumwa mkaka wa njati chifukwa umakhala ndi calcium yokwanira, poyerekeza ndi mitundu ina ya mkaka.
• Kugwiritsa ntchito kwambiri mowa kumatha kuyambitsa matenda ashuga.

Mkaka wa Cow Vs Mkaka Wa Buffalo: Njira Yabwino

• Mkaka wa njati uli ndi mafuta ambiri kuposa mkaka wa ng'ombe. Mkaka wa ng'ombe uli ndi mafuta ochepa, omwe amawapangitsa kukhala ocheperako mosasinthasintha.
• Mkaka wa njati uli ndi mapuloteni ambiri (11% ochulukirapo) poyerekeza ndi mkaka wa ng'ombe, zomwe zimapangitsa kuti zikhale zovuta kugayidwa.
• Mkaka wa ng'ombe (3.14 mg / g) uli ndi cholesterol yambiri poyerekeza ndi mkaka wa njati (0.65 mg / g).
• Mkaka wa ng'ombe umanenanso za madzi ambiri poyerekeza ndi mkaka wa njati, zomwe zimapangitsa mkaka kukhala wabwino kwambiri.
• Mkaka wa njati umakhala ndi mafuta ambiri chifukwa cha mapuloteni ndi mafuta.

Poyerekeza kusiyana kwakukulu pakati pa mitundu iwiri ya mkaka, titha kunena kuti munthu sangakane kuti onse ndi athanzi komanso otetezeka kumwa ^{[khumi ndi zisanu]} . Mwachitsanzo, mkaka wa njati umatha kusungidwa mwachilengedwe kwa nthawi yayitali chifukwa cha ntchito yayikulu ya peroxidase koma uli ndi ma calories ambiri kuposa mkaka wa ng'ombe. Mkaka wa njati ndi mkaka wa ng'ombe uli ndi phindu lake, komanso zoyipa zomwe zimapangitsa kukhala kosavuta kusankha mtundu wa mkaka woyenera mogwirizana ndi thupi lanu komanso zosowa zaumoyo wanu ^[16] . Ndiye kuti, ngati mukuyembekezera kutaya thupi, njira yabwino kwambiri ndi mkaka wa ng'ombe chifukwa ulibe mafuta ambiri, zopatsa mphamvu ndi zomanga thupi. Momwemonso, ngati mukuyembekezera kunenepa ndikukhalitsa wathanzi, njira yabwino ndi mkaka wa njati. Chifukwa chake, monga tafotokozera pamwambapa, mitundu yonse ya mkaka ndi yathanzi komanso yopindulitsa thupi lanu ikagwiritsidwa ntchito moyenera ^[17] . Mmodzi ayenera kusankha mtundu wa mkaka womwe ungakwaniritse ndikukhala ndi thanzi labwino.

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