Mhombwa Yakawanda Yemahombe ine Cholesterol, Asi Une Zvaunosarudza
Mubvunzo, "Ko mukaka une cholesterol here?" Yaishandiswa kuva nemhinduro yakajeka: "Hungu, kunze kwekudzikisa, kana kwete, mukaka. Mubvunzo unotevera. "
Asi nguva dzakashanduka, uye "mukaka" wedu hauna kuuya kubva kumhou (uye, kusvika kumaduku, kubva kumbudzi), asiwo kubva pamiti yakasikwa semasybe, maarmond, rice, uye makononti. Uye, sezvamunoziva, kunyange mukaka wemhou (cow) unowanikwa lactose (mushuga wekisi) -sina uye nenzira dzakasiyana-siyana zvichienderana nemafuta ayo.
"Ko mukaka wemai wakanaka kwandiri?"
Zvichida chinhu chinonyanya kukosha chaunofanira kuziva ndechokuti mukaka wose - mukaka wemukaka usina mafuta wakabviswa - una mamwe makoriri uye cholesterol kupfuura chero hupi hwehupi hwomukaka. Zvimwe zvikonzero zvinokosha zvokufungisisa zvinosanganisira:
- Nguva dzekukura uye kubudirira dzine zvakakwana zvinoda kudya. Vakadzi vane pamuviri, vana vanopfuura makore maviri, uye vechidiki vanoda mapuroteni, calcium, uye vitamini D izvo zvakawanda mumukaka wemukaka.
- Kune rumwe rutivi, vanhu vanoda kuderedza cholesterol yavo yekudya (somuenzaniso, avo vari kuedza kurasika uremu kana kutevera kudya-utano hwemwoyo), pamwe vanofanira kufunga imwe, nondairy, maitiro emukaka.
Saka iwe unogadzirisa sei marudzi amukaka angashandisa? Kana ruzivo rwakakosha kwauri, unogona kuedza zvose. Zvisinei, iwe unofanirwawo kufunga maitiro avo akasiyana-siyana ezvokudya, kukodzera kunobva pane zvido zvako zvekudya uye / kana zvinetso zvekunetseka , uye hutano hunobatsira.
Mashoko aya pano anogona kukubatsira iwe kuita sarudzo yako.
Dairy (Cow's) Chizi, Chetsika uye Chikafu
Hapana mubvunzo kuti iwe unonyatsoziva marudzi akasiyana emukaka wemukaka anowanikwa: mukaka wose (3% kana kupfuura mafuta akazara , marudzi ane cholesterol yakawanda), 2% (mafuta) mukaka, 1% (mafuta) mukaka, rusununguko, nonfat) mukaka, uye kunyange mukaka usina-lactose.
Milk Yese. Umukaka wemukaka usina mafuta akabviswa, mukaka wakazara une chiyero chakawandisa chekudya cholesterol kana uchienzaniswa nemukaka wakaderedzwa (ona pasi apa). Iyo inewo makirogiramu 150 uye 8 gm emafuta pamukombe, 8.5% yefatini yemafuta emisi, uye 88% mvura. Pamusoro pemafuta ayo akakwirira (3%), mukaka wose wakakwirira mumaproteni echisikigo, vitamini D, uye calcium.
Mafuta-akabviswa Dairy Milk. Misi ine 1% uye 2% mafuta inozivikanwa se "mukaka wakaora-mafuta", uye nonfat kana mukaka usina mafuta zvinowanzozivikanwa sehuni hunoputika .
Milto yakasununguka-isina. Iyi ndiyo mukaka wemukaka unoshandiswa kuti uparadze lactase, shuga chaiyo inowanikwa mumukaka wemukaka. Mukaka usina chakatisi unouya mumhando dzakasiyana se "nguva dzose" mukaka wemukaka uye une chimiro chakafanana chekudya.
Kakawanda, kana zvasvika pakuderedza cholesterol yako, mafuta mashoma akazara mumukaka wako wemukaka, zviri nani.
Almond Milk, "Nutty" Alternative
Yakagadzirwa kubva mumaruva emuarumondi, mukaka wemarmond inowanzoita lactose-isina, haina mafuta akazara, uye yakaderera mumakirori yakaenzaniswa nemamwe mukaka. Asi apo maarmond ari akakwirira mumapuroteni, mukaka weamamondi hausi, uye hausi iwo maitiro akanaka e calcium, kana - kunyange mabheji akawanda anowedzera ne calcium uye vitamini D.
Cherechedza: Kana uri weergic kune chero rudzi rwehuni, unofanirwa kunzvenga kunwa mukaka wemamondi.
Soy Milk, Yakakurumbira Nemavheji
Sezvaungave uchiziva, mukaka we soy unogadzirwa kubva kune soya. Kazhinji, lactose- uye cholesterol-isina, mukaka we soy ndiyo yakanaka yeproteine, potasium, vitamini A, D, uye B12, uye (kana pawedzerwa) calcium. Ichowo chakaderera mumafuta akazara uye akaenzaniswa mumakorikiti kuti awane mukaka.
Cherechedza: Migumisiro yekuchirapa kwekuchirapa kwekupedzisira inoratidza kuti kukwirira kwezvokudya zve-soy kunogona kukonzera zvinetso zvekubereka.
Murasi Mushonga, Wakashata Zvichida Kukonzera Kurwisa Kwese
Yakagadzirwa kubva murairi yakasungirirwa nemvura, mukaka wejunga ndiyo inonzi allgenic yemukaka wose, saka inogona kuva sarudzo yakanaka kune avo vane lactose vasingateereri kana kuti vane muviri wekudya.
Haisi chinyorwa che calcium kana vitamini D kunze kwekuti ichiwedzererwa nemiti iyi.
Cherechedza: Muchero wekurima uri muprotheni uye yakanyanya kwazvo mu-carbohydrate, saka hazviiti kuti isarudzo yakanakisisa kune vanhu vane chirwere cheshuga, vakwegura, kana vatambi.
Kokoni Misi, Yakakosha Mukudya uye Utano Hwakanaka hweFat
Iwe unogona kushamiswa kuziva kuti makononti anorondedzerwa sezvibereko, kwete marimu, saka vanhu vakawanda vane zvipembenene kusvikira kune marimu vanogona kunwa mukaka wekodonati pasina kuve neanoita. (Kana uine nut nut allergy, zvakadaro, zvakanakisisa kutarisa nachiremba wako usati watanga kudya kana kunwa michero ine coconut.)
Kokoti inowedzera mune fiber uye ine mishonga yakakosha inosanganisira mavitamini C, E, B1, B3, B5, uye B6 nemaminera akaita sesimbi, selenium, sodium, calcium, magnesium, uye phosphorus.
Kokoti inewo mafuta akawanda akazara - kazhinji "guru-no" kwete "vanhu" vanofanira kuderedza kudya kwavo kwemafuta ekudya. Asi pano pane imwe "kokonati yakashamisika": Mafuta mukokoni anotendeuka mumuviri wako kuti ave chinhu chinopa utano zvakanyanya chinonzi monolaurin , iyo ine zvose antibacterial uye antiviral effects. Nokudaro kunwa mukaka wekakhuta kunogona kubatsira muviri wako kurwisa zvirwere. Mukuwedzera, mafuta ari mukokononati anoita seanochera uye anobviswa nokukurumidza, zvinoreva kuti hazvikwanisi kuchengetwa semafuta.
Cherechedza: Nokuti yakazara, mafuta ari mukokononti anogona kubatsira pakuvandudza kwepfungwa dzemoyo. Kana uine chirwere chepfungwa kana zvipingamupinyi zvayo, tarisa nachiremba wako nezvekudya zvinokonzerwa nekonokonti.
Sources:
Whitney EN, Rolfes SR. "Kunzwisisa chikafu," 12th ed. Wadsworth Publishing (2010).
Lewin J. "Utano hunobatsira ... kokonati mukaka." BBCGoodFood.Com (2016). http://www.bbcgoodfood.com/howto/guide/ingredient-focus-coconut-milk