Benefits, Kukuvadza, Macalories uye Nutritional Value yeMukaka

mukakaNdiyo mvura inovaka muviri zvikuru iyo vanhu vakasangana nayo kubvira pavakazvarwa. Zvokudya zvakasiyana-siyana zvinogadzirwa nemukaka wemombe, zvakadai sechizi, kirimu, bota, uye yogati.

kuzvokudya izvi zvigadzirwa zvemukaka uye ivo chikamu chakakosha chekudya kwevanhu. Chikafu chemukaka chakaoma uye chine chese chekudya chinodiwa nemuviri wemunhu.

muchinyorwa "chii chiri kushandiswa kwemukaka", "macalorie mangani mumukaka", "mukaka unobatsira kana unokuvadza", "zvipi zvinobatsira zvemukaka", "zvipi zvinokuvadza pakunwa mukaka wakawandisa", "pane maside effects emukaka” mibvunzo ichapindurwa.

Kudya Kukosha Kwemukaka

Tafura iri pazasi, zvinovaka muviri mumukaka Ine ruzivo rwakadzama nezve

Zvokudya Zvokudya: Mukaka 3.25% mafuta - 100 gramu

Ziva kuti zvigadzirwa zvemukaka zvakawanda zvakasimbiswa nevhitamini, kusanganisira D uye A.

Mukaka Mapuroteni Kukosha

mukaka Ipfuma yakawanda yeprotein. 30.5 magiramu mukaka Iine inenge 1 g yeprotein. mukakaMapuroteni akakamurwa kuita mapoka maviri zvichienderana nekunyungudika kwawo mumvura.

insoluble mapuroteni emukakaKana inonzi casein, nepo mapuroteni anonyungudika achizivikanwa semapuroteni ewhey. Izvi mapuroteni emukaka Mapoka ese ari maviri emhando yepamusoro, ane huwandu hwepamusoro hweamino acids akakosha uye digestibility yakanaka.

casein

Casein inoumba ruzhinji (80%) mumukaka. Casein imhuri yemapuroteni akasiyana, uye yakanyanya kuwanda inonzi alpha-casein.

Chinhu chakakosha che casein ndechekuti calcium ve phosphorus kugona kwayo kuwedzera kutorwa kwemaminerari akadai Casein inogonawo kukwidza kuderera kweropa.

whey protein

Whey whey protein, inozivikanwawo se mukakaNdiyo imwe mhuri yemapuroteni anoita 20% yeprotein yemukati mune imwe.

Whey inonyanya kupfuma mubranched-chain amino acids (BCAAs), senge leucine, isoleucine, uye valine. Inoumbwa nemhando dzakawanda dzemapuroteni anonyungudika ane zvinhu zvakasiyana.

Whey mapuroteni akave akabatanidzwa neakawanda anobatsira ehutano mhedzisiro, sekuderedza BP uye kuvandudza manzwiro panguva yekushushikana.

Kushandiswa kweprotein yewhey kwakanakira kukura kwemhasuru uye kuchengetedza. Nekuda kweizvi, iyo yakakurumbira yekuwedzera pakati pevatambi uye bodybuilders.

mafuta emukaka

yakawanikwa kubva kumombe izvit inenge 4% mafuta. Mafuta emukaka ndeimwe yeakanyanya kuoma pane ese echisikigo mafuta, ane anenge 400 akasiyana fatty acids. 

mukakaInenge 70% yemafuta acids mune imwe yakazara. Polyunsaturated mafuta aripo mune zvishoma. Izvi zvinoumba inenge 2.3% yehuwandu hwemafuta. Mafuta emonounsaturated anoumba inenge 28% yehuwandu hwemafuta.

Ruminant Trans Fats

Trans mafuta anongowanikwa muzvigadzirwa zvemukaka. Kusiyana nemafuta anowanikwa muzvokudya zvakagadziriswa, mafuta emafuta mumiti yemukaka, anonziwo mafuta echisikigo, ane migumisiro inobatsira pahutano.

mukaka, vaccine acid uye conjugated linoleic acid kana CLA ine shoma shoma ye trans mafuta. CLA yakagamuchira kutariswa kwakawanda nekuda kwehutano hwakasiyana mabhenefiti. Nekudaro, madosi makuru eCLA kuburikidza nekuwedzera anogona kuve nemhedzisiro inokuvadza pametabolism.

Mukaka Carbohydrate Kukosha

makabhohaidhiretsi mumukaka kunyanya mukakaIri muchimiro cheshuga iri nyore inonzi lactose, iyo inoumba inenge 5% yehuremu hwehupfu.

Muchigayo chekudya, lactose inoputsika kuita glucose uye galactose. Izvi zvinopinda muropa uye galactose inoshandurwa kuva glucose nechiropa. Vamwe vanhu havana enzyme inodiwa kuputsa lactose. kumamiriro ezvinhu aya lactose kusashiviriraı It akadana.

Mavhitamini uye zvicherwa mumukaka

mukakaIine ese mavhitamini anodiwa uye zvicherwa zvekusimudzira kukura uye kukura mumhuru mukati memwedzi yekutanga yehupenyu hwayo.

Iinewo chinenge chikafu chose chinodiwa nevanhu, zvichiita kuti chive chimwe chezvokudya zvinovaka muviri zvikuru. Aya mavhitamini nemamineral anotevera anowanikwa muhuwandu hukuru mumukaka:

Vitamin B12

Iyi vhitamini yakakosha inongowanikwa muzvikafu zvemhuka uye vhitamini B12. mukakamakakwirira kwazvo.

karusiyamu

mukaka kuve yakanakisa sosi yecalcium, asiwo mukakaIyo calcium iri mairi inobatwa nyore nyore.

Riboflavin

Imwe yevhitamini B uye inonziwo vhitamini B2. Zvigadzirwa zvemukakaNdiyo yakanyanya kunobva riboflavin.

phosphorus

Zvigadzirwa zvemukaka inzvimbo yakanaka ye phosphorus, iyo inoita basa rakakosha mune zvakawanda zvehupenyu maitiro.

Ndezvipi Zvakanakira Kunwa Mukaka?

Inovaka mapfupa akasimba

Kuvaka skeleton yakasimba uye kuchengetedza mapfupa ane hutano kubva kuhupenyu hwe "fetus" kusvika pakukura (uye kuenda kumwedzi) kwakakosha.

Izvi zvinodzivirira osteoporosis, kurasikirwa kwemapfupa uye fragility yakabatana. Munguva yekukura kwepamusoro mumakore ekutanga ekuyaruka, muviri unogona kuda yakawanda se400 mg ye calcium pazuva.

Kudzivirira kurasikirwa kwemapfupa vitamini Di ve magnesiuminodiwawo. Izvi ndezvechokwadi kunyanya kuvakadzi vari kuenda kumwedzi - kushanduka kweesrogen kunogona kukonzera kurasikirwa kwemapfupa (kuderedza kusimba kwemapfupa).

Kunwa mukaka Inopa zvakakwana zvezvikafu izvi zvinodiwa nemapfupa.

Inovandudza hutano hwemwoyo

200-300 mL pazuva kunwa mukakayakawanikwa kuderedza njodzi yechirwere chemoyo ne7%. Kunwa mukaka usina mafuta mashomaInogona kukwidza cholesterol yakanaka (HDL) mazinga uye kuderedza yakashata cholesterol (LDL) mazinga. 

zvakare mukakaIyo yakawanda calcium iri mairi inotambanudza tsinga yeropa uye inosimbisa mhasuru dzemwoyo. Mukupedzisa - kunwa mukaka wakaderera-mafuta kubva paudiki kunogona kudzivirira atherosclerosis, coronary artery disease, angina nezvimwe zvirwere zvemoyo zvinouraya.

mukaka Yakatakurwa nemafuta akawanda anokosha uye ine potassium, iyo inobatsira kugadzirisa nekuchengetedza ropa.

Anoporesa zvirwere zvemudumbu uye kusadya

Mukaka wemombeInenge 3% yeprotein ipuroteni, uye 80% yeiyi casein. Basa rekutanga re casein kutakura zvicherwa kuenda kunzvimbo dzakanangana.

Semuenzaniso, casein inosunga ku calcium uye phosphorus uye inovaendesa kune chirwere chekudya. Aya mamineral anomhanyisa kugaya nekukurudzira kuburitswa kwemuto wekugaya mudumbu.

Casein inobatanawo nemacheni madiki emamino acids anonzi peptides. Aya ma casein-peptide complexes anodzivirira kurwiswa kwepathogen muGI turakiti nekuvhara mucin mutete unovateya.

Naizvozvo, calcium uye mukaka mapuroteni anogona kurapa indigestion, gastritis, maronda, GERD-inoenderana nekupisa kwemoyo, hutachiona hwehutachiona, uye kunyangwe kenza yemudumbu.

Inoderedza njodzi yechirwere cheshuga

mukaka uye kune fungidziro dzakawanda nezve Type 2 chirwere cheshuga. Kunyangwe paine nzvimbo yekutsvagisa kukuru, mamwe mafungidziro mukakaZvinonzwisisika zvinovhenekera kukanganisa kwechirwere pazvirwere zvisingaperi zvakadaro.

Calcium, magnesium uye peptides inoita basa pano. Izvi zvikamu zvinoshandura kushivirira kweglucose uye insulin senitivity mumuviri.

zvakare mukakaWhey mapuroteni anovandudza satiety uye kutonga kwechido. Nenzira iyi, kudyisa hakudyiwi uye mukana wekufutisa wakaderedzwa. Nekutonga kwakadaro, lipid peroxidation, kuzvimba kwenhengo uye pakupedzisira chirwere cheshuga chinogona kudzivirirwa.

Inochenesa ganda

Mukaka weseImba yekuchengetera ye soluble whey mapuroteni. Vashoma, senge lactoferrin, vane simba rinopesana nekuputika.

Yakapfuma mu lactoferrin mukaka wakaviriswaTopical application ye acne vulgaris Inogona kuvandudza mamiriro ekuputira akadai

Kunwa pasi-mafuta skim mukaka uyewo acne, psoriasisInogona kudzivirira uye kunyatsogadzirisa pathogenic ganda utachiona, maronda uye makatsemuka.

Izvi zvinodaro nekuti mukaka weskim une mafuta asina basa uye triglyceride yemukati. Mune chimwe chidzidzo, kushandiswa kwemukaka Yakaderedza sebum yemukati muganda ne31%.

Ndezvipi Zvakaipa Pakunwa Mukaka?

lactose kusashivirira

Lactose, inozivikanwawo seshuga yemukaka, ndiyo carbohydrates huru inowanikwa mumukaka. Muchigayo chekudya, inoputsika kuita zvikamu zvayo, glucose uye galactose. Zvisinei, izvi hazviitiki muvanhu vose.

Enzyme inonzi lactase inodiwa pakuparara kwelactose. Vamwe vanhu vanorasikirwa nekukwanisa kugaya lactose mushure mehuduku. 

Inofungidzirwa kuti inenge 75% yehuwandu hwepasi rose haina kushivirira lactose. Mune vanhu vane lactose kusagadzikana, lactose haina kunyatsobatwa uye imwe (kana yakawanda) yayo inopinda mukoloni.

Mucolon, mabhakitiriya aripo anotanga kuvira. Iyi nzira yekuvirisa, yakadai semethane uye carbon dioxide short cheni mafuta acids uye inokonzera kuumbwa kwemagasi.

Kusagadzikana kweLactose kunokonzera zviratidzo zvakawanda zvisingafadzi, zvinosanganisira gasi, kuputika, mazamu emudumbu, manyoka, kurutsa uye kurutsa.

Mikaka Allergy

mukaka allergies Kunyange zvazvo chiri chimiro chisingawanzoitiki muvakuru, chinowanzoitika muvana vaduku. Kazhinji yenguva, allergic zviratidzo zvinokonzerwa newhey mapuroteni anonzi alpha-lactoglobulin uye beta-lactoglobulin, asi izvi zvinogona zvakare kukonzerwa nemacasin. Zviratidzo zvikuru zvekusawirirana kwemukaka matambudziko etsvina, kurutsa, manyoka uye mapundu eganda.

Acne Development

Kudya mukakayakabatanidzwa neacne. Acne chirwere cheganda chinowanzoonekwa nemapundu kumeso, chipfuva uye musana. 

Kunyanya kunwa mukakaIyo inozivikanwa kuwedzera mazinga e insulin-sekukura factor-1 (IGF-1), hormone inofungidzirwa kuti inobatanidzwa mukuonekwa kweacne.

Acidity uye Gomarara Remudumbu

kunwa mukaka Kunyange paine humbowo hwekutsvagisa hunoti inogona kuderedza gastritis nemaronda, kune zvakare ayo asingaitsigire.

mukakaNekuti casein inobatsira kutakura zvicherwa uye peptides mudumbu, inogona kukonzeresa yakawandisa gastric muto kugadzirwa. Izvi zvinoshandura pH balance yemudumbu.

Panzvimbo pekuvandudza mukakaIyi mhinduro yekunwa doro inogona kuwedzera maronda emudumbu. Munyaya yakaipisisa, kuvakwa kweiyo pH kusaenzana mumatumbo kunogona kutungamirira kugomarara remudumbu.

Hormonal Imbalance

Mukaka wemombe nenyati Iine mahomoni echisikigo akavanzwa nemhuka. Estrogen, mukakaNdiyo mhando yehomoni inowanikwa mukuwanda mumuviri.

Miviri yedu inotogadzira estrogen kuita mamwe mabasa. mukaka Yakawandisa estrogen inogona kukonzera matambudziko, kunyanya muvarume.

Imwe tsvakurudzo mukakaInoratidza kuti estrogen kubva kumukaka inogona kukonzera sei mazamu, prostate, uye testicular cancer.

zvirwere zvebhakitiriya

Kubva pamombe, mbudzi, hwai kana nyati kunwa mukaka mbishi inogona kukonzera acute uye asingaperi pathogenic zvirwere. unpasteurized mukaka, Salmonella, E. coli, Campylobacter, Staphylococcus aureus, Yersinia, Brucella, Coxiella ve Listeria Iine mabhakitiriya ane ngozi akadai.

Kazhinji, mukaka mbishiUtachiona hunogona kukonzera kurutsa, manyoka (dzimwe nguva kubuda ropa), kurwadziwa mudumbu, fivha, kutemwa nemusoro uye kurwadza kwemuviri.

Muzviitiko zvisingawanzoitiki, zvinogona kukonzera zvirwere zvakakomba uye kunyange zvinouraya zvakadai sesitiroko, hemolytic uremic syndrome, kutadza kweitsvo, uye kunyange rufu.

Nzira dzekugadzira mukaka

Zvinenge zvigadzirwa zvese zvinotengeswa kuti zvidyiwe nevanhu mukaka yakagadziriswa neimwe nzira. Izvi zvinoitirwa kuwedzera kuchengetedzeka kwekunwa mukaka uye hupenyu hwesherufu hwezvigadzirwa zvemukaka.

Pasteurization

pasteurization, mukaka mbishiNdiyo nzira yekupisa mukaka kuti iparadze mabhakitiriya anokuvadza anombowanikwa mumukaka. Kupisa kunobvisa mabhakitiriya anokuvadza, mbiriso uye molds.

Zvisinei, pasteurization mukaka haina sterize. Naizvozvo, inofanira kutonhodzwa nekukasira mushure mekudziya kudzivirira chero mabhakitiriya asara kuti asawanda.

Pasteurization inokonzera kurasikirwa kwevhitamini zvishoma nekuda kwekunzwa kwayo kupisa, asi haina mhedzisiro yakakosha pakukosha kwekudya.

Homogenization

mafuta emukaka ine maglobhu akawanda ehukuru hwakasiyana. Mukaka mbishiAya mafuta globules anowanzo kunamatira pamwechete uye mukakainoyangarara pairi.

Homogenization inzira yekupwanya aya mafuta globules kuita madiki mayuniti. Izvi, mukakaInogadzirwa nekudziisa hupfu nekuipomba nemumapombi akamanikana.

Chinangwa chehomogenization mukakaIko kuwedzera hupenyu hwesherufu yehupfu uye kupa kunhuhwirira kwakapfuma uye ruvara ruchena. Zvizhinji chigadzirwa chemukakaInogadzirwa kubva kune homogenized mukaka. Homogenization haina chero yakaipa mhedzisiro pamhando yekudya.

Mukaka mbishi nePasteurized Milk

Mukaka mbishiizwi rinoreva mukaka usina kuiswa pasteurized kana kuti homogenized. Pasteurization inzira yekudziya mukaka kuti uwedzere hupenyu hwayo uye kuderedza njodzi yechirwere nehutachiona hunokuvadza hunogona kunge huri mumukaka wakabikwa.

Kupisa kunokonzera kuderera kuduku kwemavhithamini akawanda, asi kurasikirwa uku hakuna kukosha kune hutano. mukakaHomogenization, inova maitiro ekupwanya mafuta globules kuita madiki mayuniti, haina inozivikanwa yakashata hutano mhedzisiro.

Mukaka mbishiKunwa hupfu kwave kwakabatana nenjodzi yakaderedzwa yeasthma, eczema, uye allergies muhudiki. Nekudaro, zvidzidzo nezvenyaya iyi zvidiki uye hazvina kukwana.

Mukaka mbishiKunyange zvazvo iri "yakasikwa" kupfuura mukaka wakagadzirwa, kushandiswa kwayo kune ngozi. mumhou dzine utano mukaka Haina chero utachiona. mukaka panguva yekuyamwisa, kutakura kana kuchengetedza, inosvibiswa nebhakitiriya kubva kumombe kana kubva kune zvakatipoteredza.

Mazhinji emabhakitiriya aya haakuvadzi uye akawanda anobatsira, asi dzimwe nguva mukakakusvibiswa neutachiona hunokwanisa kukonzera zvirwere.

kunwa mukaka mbishi Kunyange zvazvo njodzi iri duku zvikuru, imwe chete mukaka kutapukirwa kunogona kuva nemigumisiro yakakomba. Vanhu vazhinji vanopora nekukurumidza, asi vanhu vane immune system isina simba, senge vakura kana vana vadiki, vanowanzo rwara zvakanyanya.

Semagumo;

mukaka Ndechimwe chezvinwiwa zvinovaka muviri zvikuru munyika. Haisi kupfuma chete muprotein yemhando yepamusoro, zvakare inzvimbo yakanaka kwazvo yevhitamini nemaminerari, senge calcium, vhitamini B12, uye riboflavin.

Nokudaro, inogona kuderedza ngozi ye osteoporosis uye kuderedza BP. Pakudzika, vamwe vanhu vanorwara nemapuroteni emukaka kana kusashivirira shuga yemukaka (lactose).

Zvine mwero chero bedzi kunwa zvakanyanyisa kuchidziviswa kudyiwa kwemukaka ane hutano.