mkakaNdi madzi opatsa thanzi kwambiri omwe anthu akhala akukumana nawo kuyambira pomwe adabadwa. Zakudya zamitundumitundu zimapangidwa kuchokera ku mkaka wa ng'ombe, monga tchizi, kirimu, batala, ndi yogati.
ku zakudya izi mkaka ndipo ndi gawo lofunika kwambiri la zakudya za anthu. Ubwino wa mkaka wa mkaka ndi wovuta kwambiri ndipo uli ndi michere yonse yomwe thupi la munthu limafunikira.
m'nkhani "Kugwiritsa ntchito mkaka ndi chiyani", "ma calories angati mumkaka", "mkaka ndiwopindulitsa kapena wovulaza", "mapindu a mkaka ndi chiyani", "kuyipa kwa kumwa mkaka wochuluka ndi chiyani", "kodi pali chilichonse zotsatira za mkaka” mafunso ayankhidwa.
Mtengo Wopatsa thanzi wa Mkaka
Tebulo ili pansipa, zakudya mu mkaka Muli zambiri za
Dziwani kuti mkaka wambiri umakhala ndi mavitamini, kuphatikiza D ndi A.
Mtengo wa Mapuloteni a Mkaka
mkaka Ndi gwero lolemera la mapuloteni. 30.5 gm mkaka Lili ndi pafupifupi 1 g mapuloteni. mkakaMapuloteni amagawidwa m'magulu awiri malinga ndi kusungunuka kwawo m'madzi.
insoluble mkaka mapuloteniNgakhalenso amatchedwa casein, pomwe mapuloteni osungunuka amadziwika kuti mapuloteni a whey. Izi mkaka mapuloteni Magulu onsewa ndi abwino kwambiri, okhala ndi ma amino acid ofunikira komanso kusamalidwa bwino.
Casein
Casein amapanga ambiri (80%) mkaka. Casein kwenikweni ndi banja la mapuloteni osiyanasiyana, ndipo ochuluka kwambiri amatchedwa alpha-casein.
Chinthu chofunika kwambiri cha casein ndicho kashiamu ve phosphorous kuthekera kwake kuonjezera kuyamwa kwa mchere monga Casein imathanso kukweza kuthamanga kwa magazi.
Whey mapuloteni
whey Whey protein, yomwe imadziwikanso kuti mkakaNdi banja lina la mapuloteni omwe amapanga 20% ya mapuloteni amodzi.
Whey ndi wolemera kwambiri mu nthambi za amino acid (BCAAs), monga leucine, isoleucine, ndi valine. Amakhala ndi mitundu yambiri ya mapuloteni osungunuka okhala ndi zinthu zosiyanasiyana.
Mapuloteni a Whey akhala akugwirizana ndi zotsatira zambiri za thanzi, monga kuchepetsa kuthamanga kwa magazi komanso kusintha maganizo panthawi yachisokonezo.
Kugwiritsa ntchito mapuloteni a whey ndikwabwino kwambiri pakukula kwa minofu ndi kukonza. Chifukwa cha izi, ndizowonjezera zotchuka pakati pa othamanga ndi omanga thupi.
mafuta a mkaka
analandira mwachindunji ku ng'ombe Kutit ndi pafupifupi 4% mafuta. Mafuta amkaka ndi amodzi mwamafuta achilengedwe, omwe amakhala ndi mafuta pafupifupi 400 osiyanasiyana.
mkakaPafupifupi 70% yamafuta acids m'modzi amakhala odzaza. Mafuta a polyunsaturated amapezeka pang'ono. Izi zimapanga pafupifupi 2.3% yamafuta onse. Mafuta a monounsaturated amapanga pafupifupi 28% ya mafuta onse.
Mafuta a Trans
Mafuta a Trans amapezeka mwachilengedwe mumkaka. Mosiyana ndi mafuta omwe amapezeka muzakudya zokonzedwa, mafuta opangidwa ndi mkaka, omwe amatchedwanso mafuta achilengedwe, amakhala ndi zotsatira zabwino pa thanzi.
mkaka, katemera wa asidi ndi conjugated linoleic acid kapena CLA lili ndi mafuta ochepa a trans. CLA yalandira chidwi kwambiri chifukwa cha zabwino zake zosiyanasiyana zaumoyo. Komabe, milingo yayikulu ya CLA kudzera muzowonjezera imatha kukhala ndi zotsatira zoyipa pa metabolism.
carbohydrate mu mkaka makamaka mkakaIli mu mawonekedwe a shuga wosavuta wotchedwa lactose, womwe umapanga pafupifupi 5% ya kulemera kwa ufa.
M'matumbo am'mimba, lactose imaphwanyidwa kukhala glucose ndi galactose. Izi zimalowetsedwa m'magazi ndipo galactose imasinthidwa kukhala shuga ndi chiwindi. Anthu ena alibe enzyme yofunikira kuti awononge lactose. ku mkhalidwe uwu lactose tsankhoı Likutchedwa.
Mavitamini ndi Minerals mu Mkaka
mkakaLili ndi mavitamini ndi minerals onse ofunikira kuti apititse patsogolo kukula ndi chitukuko cha ng'ombe m'miyezi yoyamba ya moyo wake.
Mulinso pafupifupi zakudya zonse zofunika kwa anthu, zomwe zimapangitsa kukhala chimodzi mwazakudya zopatsa thanzi kwambiri. Mavitamini ndi minerals otsatirawa amapezeka mu mkaka wambiri:
Vitamini B12
Vitamini yofunikirayi imapezeka muzakudya za nyama zokha ndipo ndi vitamini B12. mkakandinu apamwamba kwambiri.
kashiamu
mkaka kukhala gwero labwino kwambiri la calcium, komanso mkakaKashiamu yomwe ili mmenemo imatengedwa mosavuta.
zinanso zofunika
Ndi imodzi mwa mavitamini a B ndipo imatchedwanso vitamini B2. Zinthu zamkakaNdilo gwero lalikulu la riboflavin.
phosphorous
Zakudya za mkaka ndi gwero labwino la phosphorous, lomwe limagwira ntchito yofunika kwambiri pazamoyo zambiri.
Ubwino Womwa Mkaka Ndi Chiyani?
Amamanga mafupa olimba
Kupanga mafupa olimba komanso kukhala ndi mafupa athanzi kuyambira moyo wa mwana wosabadwayo mpaka kukula (komanso kusintha kwa thupi) ndikofunikira.
Izi zimalepheretsa osteoporosis, kuwonongeka kwa mafupa ndi kufooka kogwirizana. M'zaka zoyambirira zaunyamata, thupi lingafunike kufika 400 mg wa calcium patsiku.
Kupewa kuwonongeka kwa mafupa vitamini Di ve magnesiumimafunikanso. Izi ndizowona makamaka kwa amayi omwe akupita kumapeto - kusinthasintha kwa estrogen kungayambitse mafupa (kuchepa kwa mafupa).
Kumwa mkaka Zimapereka zokwanira za zakudya izi zomwe mafupa amafunikira.
Imalimbitsa thanzi la mtima
200-300 ml patsiku kumwa mkakaadapezeka kuti amachepetsa chiopsezo cha matenda a mtima ndi 7%. Kumwa mkaka wopanda mafuta ambiriItha kukweza milingo ya cholesterol yabwino (HDL) ndikutsitsa cholesterol yoyipa (LDL).
komanso mkakaKashiamu wochuluka amene ali mmenemo amakulitsa mitsempha ya magazi ndi kulimbitsa minofu ya mtima. Pomaliza - kumwa mkaka wochepa mafuta kuyambira ali wamng'ono kungalepheretse atherosulinosis, matenda a mitsempha, angina ndi matenda ena a mtima.
mkaka Amadzaza ndi michere yambiri komanso potaziyamu, yomwe imathandiza kuwongolera komanso kusunga kuthamanga kwa magazi.
Mkaka wa ng'ombePafupifupi 3% ya mapuloteni ndi mapuloteni, ndipo 80% ya izi ndi casein. Ntchito yayikulu ya casein ndikunyamula mchere kupita kumadera omwe akufuna.
Mwachitsanzo, casein imamangiriza ku kashiamu ndi phosphorous ndikuwatengera ku m'mimba. Michere imeneyi imafulumizitsa chimbudzi mwa kusonkhezera kutuluka kwa timadziti ta m’mimba m’mimba.
Casein imaphatikizananso ndi maunyolo ang'onoang'ono a amino acid otchedwa peptides. Ma casein-peptide awa amalepheretsa kuukira kwa tizilombo toyambitsa matenda mu thirakiti la GI potulutsa mucin wochepa womwe umawatsekera.
Chifukwa chake, mapuloteni a calcium ndi mkaka amatha kuchiza kusadya bwino, gastritis, zilonda zam'mimba, kutentha kwapamtima kokhudzana ndi GERD, matenda a bakiteriya, komanso khansa ya m'mimba.
Amachepetsa chiopsezo cha matenda a shuga
mkaka ndipo pali zongopeka zambiri za mtundu wa 2 shuga. Ngakhale pali malo ofufuzira kwambiri, malingaliro ena mkakaZimawunikira momveka bwino momwe mankhwalawa amakhudzira matenda osachiritsika.
Calcium, magnesium ndi peptides zimagwira ntchito pano. Zinthuzi zimasintha kulolerana kwa glucose komanso kumva kwa insulin m'thupi.
komanso mkakaMapuloteni a Whey amathandizira kukhuta komanso kuwongolera chilakolako. Mwanjira imeneyi, kudya kwambiri sikudyedwa ndipo kuthekera kwa kunenepa kumachepetsedwa. Ndi kulamulira koteroko, lipid peroxidation, kutupa kwa ziwalo ndipo pamapeto pake matenda a shuga amatha kupewedwa.
Amatsuka khungu
Mkaka wonseNdi nkhokwe ya mapuloteni osungunuka a whey. Ochepa, monga lactoferrin, ali ndi mphamvu zotsutsana ndi kutupa.
Wolemera mu lactoferrin mkaka wofufumitsatopical ntchito ya acne vulgaris Ikhoza kusintha zinthu zotupa monga
Kumwa mkaka wopanda mafuta ochepa komanso ziphuphu zakumaso, psoriasisIkhoza kuteteza ndi kusamalira bwino matenda a pakhungu, zotupa ndi ming'alu.
Izi ndichifukwa choti mkaka wa skim uli ndi mafuta osafunikira komanso triglyceride. Mu phunziro lina, kugwiritsa ntchito mkaka Zinachepetsa sebum pakhungu ndi 31%.
Kodi Kuopsa Kwa Kumwa Mkaka Ndi Chiyani?
lactose tsankho
Lactose, yemwe amadziwikanso kuti shuga wamkaka, ndiye chakudya chachikulu chomwe chimapezeka mu mkaka. M'chimbudzi cham'mimba, imagawika m'magulu ake, glucose ndi galactose. Komabe, izi sizichitika mwa anthu onse.
Enzyme yotchedwa lactase ndiyofunikira pakuwonongeka kwa lactose. Anthu ena amalephera kugaya lactose pambuyo paubwana.
Akuti pafupifupi 75% ya anthu padziko lapansi ali ndi vuto la lactose. Kwa anthu omwe ali ndi kusagwirizana kwa lactose, lactose sichimalowetsedwa mokwanira ndipo ena (kapena ambiri) amapita m'matumbo.
Kusalolera kwa Lactose kumayambitsa zizindikiro zambiri zosasangalatsa, kuphatikizapo mpweya, kutupa, kupweteka m'mimba, kutsegula m'mimba, nseru ndi kusanza.
Matenda a Mkaka
mkaka ziwengo Ngakhale kuti ndizovuta kwambiri kwa akuluakulu, zimakhala zofala kwambiri kwa ana aang'ono. Nthawi zambiri, ziwengo zimayamba chifukwa cha mapuloteni a whey otchedwa alpha-lactoglobulin ndi beta-lactoglobulin, koma amathanso kuyambitsidwa ndi ma casein. Zizindikiro zazikulu za ziwengo zamkaka mavuto a chimbudzi, kusanza, kutsegula m'mimba ndi zotupa pakhungu.
Kukula kwa Ziphuphu
Kudya mkakazakhala zikugwirizana ndi ziphuphu zakumaso. Ziphuphu ndi matenda a khungu omwe amadziwika ndi ziphuphu pamaso, pachifuwa ndi kumbuyo.
Kudya mkaka mopitirira muyesoAmadziwika kuti amawonjezera kuchuluka kwa insulini-monga kukula factor-1 (IGF-1), mahomoni omwe amaganiziridwa kuti amakhudzidwa ndi mawonekedwe a ziphuphu.
M'malo mowongolera mkakaZotsatira za mowawu zitha kukulitsa zilonda zam'mimba. Muzovuta kwambiri, kuchulukana kwa pH kotereku m'matumbo kumatha kuyambitsa khansa ya m'mimba.
Hormonal Kusalinganika
Mkaka wa ng'ombe ndi njati Lili ndi mahomoni achilengedwe opangidwa ndi nyama. Estrogen, mkakaNdi mtundu uwu wa mahomoni omwe amapezeka mochuluka m'thupi.
Matupi athu amatulutsa kale estrogen kuti igwire ntchito zina. mkaka Ma estrogen ochuluka angayambitse mavuto, makamaka mwa amuna.
Kafukufuku wina mkakaImawonetsa momwe estrogen yochokera ku mkaka wa m'mawere imatha kuyambitsa khansa ya m'mawere, prostate, ndi testicular.
matenda a bakiteriya
Kuyambira ng'ombe, mbuzi, nkhosa kapena njati kumwa mkaka wosaphika Zingayambitse matenda oopsa komanso osatha. unpasteurized mkaka, Salmonella, E. coli, Campylobacter, Staphylococcus aureus, Yersinia, Brucella, Coxiella ve Listeria Ili ndi mabakiteriya owopsa monga.
Nthawi zambiri, mkaka waiwisiMabakiteriya angayambitse kusanza, kutsegula m'mimba (nthawi zina magazi), kupweteka m'mimba, kutentha thupi, kupweteka kwa mutu ndi kupweteka kwa thupi.
Pasteurization imayambitsa kutaya pang'ono kwa mavitamini chifukwa cha kukhudzidwa kwake ndi kutentha, koma ilibe mphamvu yofunikira pa zakudya.
Homogenization
mafuta a mkaka imakhala ndi ma globs angapo amitundu yosiyanasiyana. Mkaka wosaphikaMa globules amafuta awa amakonda kumamatirana ndipo mkakazimayandama pa izo.
Homogenization ndi njira yothyola ma globules amafutawa kukhala timagulu tating'ono. Izi, mkakaAmapangidwa ndi kutentha ufa ndi kuupopa kudzera mu mapaipi opapatiza.
Cholinga cha homogenization mkakaNdiko kukulitsa moyo wa alumali wa ufa ndikupatsanso kukoma kokoma ndi mtundu woyera. Ambiri mkakaAmapangidwa kuchokera ku mkaka wa homogenized. Homogenization ilibe vuto lililonse pazakudya.
Mkaka Waiwisi Wokhala Ndi Pasteurized Mkaka
Mkaka wosaphikandi mawu otanthauza mkaka umene sunapatsidwe pasteurized kapena homogenized. Pasteurization ndi njira yotenthetsera mkaka kuti uwonjezere moyo wake wa alumali ndikuchepetsa chiopsezo cha matenda ndi tizilombo toyambitsa matenda tomwe tingakhalepo mu mkaka wosaphika.
Kutentha kumayambitsa kuchepa pang'ono kwa mavitamini angapo, koma kutayika kumeneku sikofunikira pa thanzi. mkakaHomogenization, yomwe ndi njira yothyola ma globules m'magawo ang'onoang'ono, ilibe zotsatira zoyipa zomwe zimadziwika.
Mkaka wosaphikaKudya ufa kumalumikizidwa ndi kuchepetsedwa kwa chiwopsezo cha mphumu, chikanga, ndi ziwengo muubwana. Komabe, maphunziro pankhaniyi ndi ang'onoang'ono komanso osakwanira.
Mkaka wosaphikaNgakhale kuti ndi "zachilengedwe" kuposa mkaka wokonzedwa, kumwa kwake kumakhala koopsa. m'ng'ombe zathanzi mkaka Lilibe mabakiteriya. mkaka Pakakama, kunyamula kapena kusunga, imakhudzidwa ndi mabakiteriya ochokera ku ng'ombe kapena chilengedwe.
Ambiri mwa mabakiteriyawa sali ovulaza ndipo ambiri ndi opindulitsa, koma nthawi zina mkakakukhala ndi mabakiteriya omwe amatha kuyambitsa matenda.
kumwa mkaka wosaphika Ngakhale chiopsezo ndi chochepa kwambiri, chimodzi mkaka matenda akhoza kukhala ndi zotsatira zoopsa. Anthu ambiri amachira msanga, koma anthu omwe ali ndi chitetezo chofooka, monga okalamba kapena ana aang'ono kwambiri, amatha kudwala kwambiri.
Chifukwa;
mkaka Ndi chimodzi mwa zakumwa zopatsa thanzi kwambiri padziko lapansi. Sikuti ndi wolemera mu mapuloteni apamwamba, komanso ndi gwero labwino kwambiri la mavitamini ndi mchere, monga calcium, vitamini B12, ndi riboflavin.
Choncho, akhoza kuchepetsa chiopsezo cha osteoporosis ndi kuchepetsa kuthamanga kwa magazi. Kumbali inayi, anthu ena amadana ndi mapuloteni amkaka kapena salola shuga wamkaka (lactose).
