Fa'idodi, Illa, Calories da ƙimar Madara

madaraShi ne ruwa mafi gina jiki da dan Adam ya hadu da shi tun lokacin da aka haife shi. Ana yin kayan abinci iri-iri daga madarar saniya, kamar cuku, kirim, man shanu, da yogurt.

ga wadannan abinci kayayyakin kiwo kuma su ne muhimmin bangare na abincin dan Adam. Bayanan sinadirai na madara yana da wuyar gaske kuma ya ƙunshi kowane nau'in gina jiki wanda jikin ɗan adam ke buƙata.

a cikin labarin "menene amfanin nono", "kalori nawa a cikin madara", "madara yana da amfani ko cutarwa", "menene amfanin madara", "menene illar shan madara mai yawa", "ko akwai illar madara” tambayoyi za a amsa.

Darajar Madara

Teburin da ke ƙasa, abubuwan gina jiki a cikin madara Ya ƙunshi cikakken bayani game da

Bayanan Gina Jiki: Milk 3.25% mai - 100 grams

Lura cewa yawancin kayan kiwo suna da ƙarfi da bitamin, gami da D da A.

Darajar Protein Milk

madara Yana da wadataccen tushen furotin. 30.5 gr madara Ya ƙunshi kusan 1 g na furotin. madaraSunadaran sun kasu gida biyu gwargwadon narkewar su a cikin ruwa.

insoluble sunadaran madaraBa a kiran su da casein, yayin da sunadarai masu narkewa ana kiran su da sunadaran whey. Wannan sunadaran madara Dukansu ƙungiyoyin suna da ingantacciyar inganci, tare da babban abun ciki na mahimman amino acid da ingantaccen narkewa.

Casein

Casein shine mafi rinjaye (80%) a cikin madara. Casein shine ainihin iyali na sunadaran sunadarai daban-daban, kuma mafi yawan ana kiran su alpha-casein.

Muhimmin kadarorin casein shine calcium ve phosphorus iya karfinta na kara shakar ma'adanai irin su Casein kuma na iya haɓaka ƙananan matakan hawan jini.

whey protein

whey whey protein, kuma aka sani da madaraWani iyali ne na sunadaran da ke da kashi 20% na abubuwan gina jiki a cikin ɗaya.

Whey yana da wadata musamman a cikin amino acid mai rassa (BCAAs), kamar leucine, isoleucine, da valine. Ya ƙunshi nau'ikan sunadarai masu narkewa da yawa tare da kaddarorin daban-daban.

An haɗu da sunadaran whey tare da yawancin amfanin kiwon lafiya masu amfani, irin su rage karfin jini da inganta yanayi yayin lokutan damuwa.

Yin amfani da furotin whey yana da kyau ga ci gaban tsoka da kiyayewa. Saboda wannan, sanannen kari ne tsakanin 'yan wasa da masu gina jiki.

madara mai

samu kai tsaye daga saniya Wannant yana kusan 4% mai. Kitsen madara yana daya daga cikin mafi hadaddun duk wani kitse na halitta, yana dauke da kusan 400 fatty acids daban-daban. 

madaraKimanin kashi 70% na fatty acid a cikin daya sun cika. Polyunsaturated fats suna samuwa a cikin ƙananan adadi. Waɗannan sun ƙunshi kusan kashi 2.3% na jimlar yawan mai. Mai monounsaturated yana da kusan kashi 28% na jimlar abun ciki mai.

Ruminant Trans Fats

Ana samun kitsen mai a zahiri a cikin kayan kiwo. Ba kamar kitsen mai da ake samu a cikin abincin da aka sarrafa ba, kitsen mai a cikin kayayyakin kiwo, wanda kuma ake kira da kitse na halitta, yana da tasiri mai amfani ga lafiya.

madara, maganin alurar riga kafi da linoleic acid conjugated ko CLA ya ƙunshi ƙaramin adadin mai. CLA ta sami kulawa da yawa don fa'idodin lafiyarta iri-iri. Duk da haka, manyan allurai na CLA ta hanyar kari na iya samun tasiri mai tasiri akan metabolism.

Milk Carbohydrate Darajar

carbohydrates a cikin madara yafi madaraYana cikin nau'in sukari mai sauƙi da ake kira lactose, wanda ke yin kusan kashi 5% na nauyin fulawa.

A cikin tsarin narkewa, lactose yana rushewa zuwa glucose da galactose. Wadannan suna shiga cikin jini kuma an canza galactose zuwa glucose ta hanta. Wasu mutane sun rasa enzyme da ake bukata don karya lactose. ga wannan halin rashin haƙuri na lactoseı Yana kira.

Vitamins da Ma'adanai a cikin Madara

madaraYa ƙunshi dukkanin bitamin da ma'adanai masu mahimmanci don ci gaba da girma da ci gaba a cikin maraƙi a cikin watannin farko na rayuwarsa.

Har ila yau, ya ƙunshi kusan kowane nau'in sinadirai da ɗan adam ke buƙata, wanda hakan ya sa ya zama mafi mahimmancin abinci. Ana samun waɗannan bitamin da ma'adanai masu yawa musamman a cikin madara:

Vitamin B12

Wannan bitamin mai mahimmanci ana samunsa ne kawai a cikin abinci na asalin dabba kuma shine bitamin B12. madarakana da girma sosai.

alli

madara kasancewar mafi kyawun tushen calcium, amma kuma madaraCalcium da ke cikinta yana cikin sauƙin sha.

Riboflavin

Yana daya daga cikin bitamin B kuma ana kiransa bitamin B2. Kayayyakin madaraIta ce tushen riboflavin mafi girma.

phosphorus

Kayan kiwo sune tushen tushen phosphorus, wanda ke taka muhimmiyar rawa a yawancin hanyoyin nazarin halittu.

Menene Amfanin Shan Madara?

Yana gina ƙasusuwa masu ƙarfi

Gina ƙaƙƙarfan kwarangwal da kiyaye lafiyayyen ƙasusuwa tun daga rayuwar tayin zuwa girma (da menopause) yana da mahimmanci.

Wannan yana hana osteoporosis, asarar kashi da raunin da ke da alaƙa. A lokacin girma mafi girma a farkon shekarun samartaka, jiki na iya buƙatar kusan 400 MG na calcium kowace rana.

Don hana asarar kashi bitamin Di ve magnesiumana kuma bukata. Wannan gaskiya ne musamman ga matan da ke shiga cikin menopause - sauye-sauyen estrogen na iya haifar da asarar kashi (raguwa a cikin ƙananan kashi).

Don sha madara Yana bada isassun wadannan sinadirai da kasusuwa ke bukata.

Yana inganta lafiyar zuciya

200-300 ml kowace rana shan madaraan gano yana rage haɗarin cututtukan zuciya da kashi 7%. Shan madara maras kitseYana iya haɓaka matakan cholesterol mai kyau (HDL) da rage ƙananan matakan cholesterol (LDL). 

kuma madaraYawan Calcium da ke cikinsa yana fadada hanyoyin jini kuma yana ƙarfafa tsokoki na zuciya. A ƙarshe - shan madara mai ƙarancin ƙima tun yana ƙarami na iya hana atherosclerosis, cututtukan jijiyoyin jini, angina da sauran cututtukan zuciya masu haɗari.

madara An ɗora shi da abubuwa masu mahimmanci da yawa kuma ya ƙunshi potassium, wanda ke taimakawa wajen daidaitawa da kuma kula da hawan jini.

Yana warkar da ciwon ciki da rashin narkewar abinci

Nonon saniyaKusan kashi 3% na furotin furotin ne, kuma 80% na wannan shine casein. Babban aikin casein shine jigilar ma'adanai zuwa wuraren da aka yi niyya.

Alal misali, casein yana ɗaure da calcium da phosphorus kuma yana kai su zuwa tsarin narkewa. Wadannan ma'adanai suna hanzarta narkewa ta hanyar ƙarfafa sakin ruwan 'ya'yan itace masu narkewa a cikin ciki.

Casein kuma yana haɗe tare da ƙananan sarƙoƙi na amino acid da ake kira peptides. Waɗannan rukunin casein-peptide suna hana hare-haren ƙwayoyin cuta a cikin sashin GI ta hanyar ɓoye ƙwayar mucin da ke kama su.

Don haka, sunadaran calcium da madara suna iya magance rashin narkewar abinci, gastritis, ulcers, ƙwannafi masu alaƙa da GERD, cututtukan ƙwayoyin cuta, har ma da ciwon daji na ciki.

Yana rage haɗarin ciwon sukari

madara kuma akwai hasashe da yawa game da nau'in ciwon sukari na 2. Ko da yake akwai dakin bincike mai zurfi, wasu hasashe madaraA hankali yana haskaka tasirin miyagun ƙwayoyi akan irin waɗannan cututtuka na yau da kullun.

Calcium, magnesium da peptides suna taka rawa a nan. Waɗannan abubuwan haɗin suna canza haƙurin glucose da ji na insulin a cikin jiki.

kuma madaraSunadaran whey suna inganta satiety da sarrafa ci. Ta wannan hanyar, ba a cin abinci fiye da kima kuma ana rage yiwuwar kiba. Tare da irin wannan iko, lipid peroxidation, kumburi gabobin jiki da kuma a karshe ciwon sukari za a iya hana.

Yana wanke fata

Cikakken madaraGidan ajiya ne na sunadaran whey masu narkewa. Kadan, irin su lactoferrin, suna da aiki mai ƙarfi na hana kumburi.

Ya ƙunshi lactoferrin madarar haɗeTopical aikace-aikace na kuraje vulgaris Zai iya inganta yanayin kumburi kamar

Shan madara maras kitse kuma kuraje, psoriasisYana iya hanawa da sarrafa yadda ya kamata a sarrafa cututtukan fata, raunuka da fasa.

Wannan shi ne saboda madarar da ba ta da kyau tana da kitse maras kyau da abun ciki na triglyceride. A wani nazari, aikace-aikacen madara Ya rage yawan sebum a cikin fata da kashi 31%.

Menene illar shan madara?

rashin haƙuri na lactose

Lactose, wanda kuma aka sani da sukarin madara, shine babban carbohydrate da ake samu a madara. A cikin tsarin narkewa, an rushe shi zuwa cikin subunits, glucose da galactose. Duk da haka, wannan ba ya faruwa a cikin dukan mutane.

Ana buƙatar wani enzyme da ake kira lactase don lalata lactose. Wasu mutane sun rasa ikon narkewar lactose bayan yara. 

An kiyasta cewa kusan kashi 75% na al'ummar duniya ba su iya jure wa lactose. A cikin mutanen da ke da rashin haƙuri na lactose, lactose ba ya cika cikawa kuma wasu (ko mafi yawan) ya shiga cikin hanji.

A cikin hanji, ƙwayoyin cuta da ke akwai suna fara yin ƙura. Wannan tsari na fermentation, kamar methane da carbon dioxide short sarkar m acid kuma yana haifar da samuwar iskar gas.

Rashin haƙurin lactose yana haifar da alamu marasa daɗi da yawa, ciki har da gas, kumburin ciki, ciwon ciki, gudawa, tashin zuciya da amai.

Allergy Milk

rashin lafiyar madara Duk da yake yana da wani yanayi mai wuya a cikin manya, yana da yawa a cikin yara ƙanana. Yawancin lokaci, alamun rashin lafiyar suna haifar da sunadaran whey da ake kira alpha-lactoglobulin da beta-lactoglobulin, amma waɗannan ma suna iya haifar da su ta hanyar casein. Babban alamun rashin lafiyar madara matsalolin stool, amai, gudawa da kurjin fata.

Ci gaban kurajen fuska

Sha madaraan danganta shi da kuraje. Kuraje cuta ce ta fata da aka fi sani da kuraje a fuska, kirji da bayanta. 

Yawan shan madaraAn san shi don ƙara yawan matakan insulin-kamar girma factor-1 (IGF-1), wani hormone da ake tunanin ya shiga cikin bayyanar kuraje.

Acidity da Ciwon Ciki

shan madara Duk da yake akwai shaidun bincike da suka ce yana iya rage gastritis da gyambon ciki, akwai kuma wadanda ba sa goyon bayansa.

madaraSaboda casein yana taimakawa wajen jigilar ma'adanai da peptides zuwa cikin hanji, yana iya haifar da yawan ruwan 'ya'yan ciki. Wannan yana canza ma'aunin pH na ciki.

Maimakon ingantawa madaraWannan sakamako na barasa na iya haifar da ciwon peptic ulcer. A cikin mafi munin yanayi, haɓaka irin wannan rashin daidaituwa na pH a cikin gut zai iya haifar da ciwon daji na ciki.

Rashin daidaituwa na Hormonal

Nonon saniya da buffalo Yana da hormones na halitta wanda dabba ya ɓoye. Estrogen, madaraIrin wannan nau'in hormone ne da ake samu a cikin jiki.

Jikinmu ya riga ya samar da estrogen don yin wasu ayyuka. madara Yawan isrogen zai iya haifar da matsala, musamman a cikin maza.

Wasu bincike madaraYa nuna yadda estrogen daga madarar nono zai iya haifar da ciwon nono, prostate, da ciwon daji na jini.

cututtuka na kwayan cuta

Daga saniya, akuya, tumaki ko buffalo shan danyen madara zai iya haifar da m kuma na kullum pathogenic cututtuka. madara mara kyau, Salmonella, E. coli, Campylobacter, Staphylococcus aureus, Yersinia, Brucella, Coxiella ve Listeria Yana da kwayoyin cuta masu hatsari kamar.

Mafi yawanci, danyen madaraKwayoyin cuta na iya haifar da amai, gudawa (wani lokacin jini), ciwon ciki, zazzabi, ciwon kai da ciwon jiki.

A lokuta da ba kasafai ba, yana iya haifar da mummuna har ma da cututtuka masu haɗari kamar bugun jini, ciwon uremic na hemolytic, gazawar koda, har ma da mutuwa.

Hanyoyin sarrafa madara

Kusan duk samfuran da ake sayarwa don amfanin ɗan adam madara sarrafa ko ta yaya. Ana yin wannan don ƙara amincin amfani da madara da kuma rayuwar rayuwar samfuran kiwo.

Pasteurization

pasteurization, danyen madaraYana da tsarin dumama madara don lalata ƙwayoyin cuta masu cutarwa waɗanda ake samu lokaci-lokaci a cikin madara. Zafi yana kawar da ƙwayoyin cuta masu cutarwa, yeasts da molds.

Duk da haka, pasteurization madara baya bakara. Don haka, dole ne a sanyaya cikin sauri bayan dumama don hana duk wani ƙwayoyin cuta da suka rage daga haɓaka.

Pasteurization yana haifar da ƙananan asarar bitamin saboda yanayin zafi, amma ba shi da wani tasiri mai mahimmanci akan darajar abinci mai gina jiki.

homogenization

madara mai ya ƙunshi globs da yawa masu girma dabam. Danyen madaraWadannan kitse globules ayan tsaya tare da madarayana yawo a kai.

Homogenization shine tsari na karya waɗannan kitsen globules zuwa ƙananan raka'a. Wannan, madaraAna yin ta ne ta hanyar dumama fulawar da kuma zubar da shi ta kunkuntar bututun matsa lamba.

Manufar homogenization madaraShi ne don tsawaita rayuwar fulawar da ba da ɗanɗano mai daɗi da farin launi. Mafi yawan kayan kiwoAna samar da shi daga madara mai kama. Homogenization ba shi da wani mummunan tasiri akan ingancin abinci.

Danyen Milk tare da Madara da Maɗaukaki

Danyen madarakalma ce ta madarar da ba a taƙaice ba ko kuma ba a haɗa ta ba. Pasteurization shine tsarin dumama madara don tsawaita rayuwar sa da kuma rage haɗarin cututtuka ta ƙwayoyin cuta masu cutarwa waɗanda za su iya kasancewa a cikin ɗanyen madara.

Dumama yana haifar da raguwa kaɗan a cikin bitamin da yawa, amma wannan asarar ba ta da mahimmanci ga lafiya. madaraHomogenization, wanda shine tsari na karya kitsen globules zuwa ƙananan raka'a, ba shi da wani mummunan tasirin kiwon lafiya.

Danyen madaraAn haɗu da cin fulawa tare da rage haɗarin asma, eczema, da rashin lafiyan halayen yara. Duk da haka, nazarin kan wannan batu ƙananan ne kuma ba a cika ba.

Danyen madaraYayin da ya fi "na halitta" fiye da madarar da aka sarrafa, amfani da shi yana da haɗari. a cikin lafiyayyen shanu madara Ba ya ƙunshi kowane ƙwayoyin cuta. madara a lokacin nono, ko sufuri ko ajiyar kaya, yakan zama gurɓata da kwayoyin cuta daga saniya ko na muhalli.

Yawancin wadannan kwayoyin cuta ba su da illa kuma da yawa suna da amfani, amma wani lokacin madarazama gurɓata da ƙwayoyin cuta waɗanda ke da yuwuwar haifar da cuta.

shan danyen madara Ko da yake hadarin yana da ƙananan ƙananan, guda ɗaya madara kamuwa da cuta na iya haifar da mummunan sakamako. Yawancin mutane suna murmurewa da sauri, amma mutanen da ke da raunin tsarin rigakafi, kamar tsofaffi ko yara ƙanana, sun fi kamuwa da rashin lafiya mai tsanani.

A sakamakon haka;

madara Yana daya daga cikin abubuwan sha masu gina jiki a duniya. Ba wai kawai yana da wadataccen furotin mai inganci ba, har ila yau yana da kyakkyawan tushen bitamin da ma'adanai, irin su calcium, bitamin B12, da riboflavin.

Don haka, yana iya rage haɗarin osteoporosis da rage hawan jini. A gefe guda, wasu mutane suna rashin lafiyar sunadaran madara ko rashin haƙuri ga sukarin madara (lactose).

Matsakaici idan dai an guje wa wuce gona da iri shan madara yana lafiya.