John Myers
1. Da kyar ake samun abinci mai yawa kamar madara. Protein madara mai inganci yana taimakawa haɓaka tsoka kuma yana daidaita metabolism da aikin tsoka. Calcium ba wai kawai tubalin ginin ƙashi da hakora ba ne, har ma yana taka muhimmiyar rawa wajen ƙona kitse. Sabbin bincike sun tabbatar da cewa: gram 1 na calcium kowace rana (ana samu a cikin lita 1/2 na madara ko kofuna na yoghurt guda biyu) yana rage yawan adadin jiki da kashi 15 cikin dari.
2. Idan baku zuwa siyayya akai-akai, zaku iya amfani da madarar UHT ba tare da jinkiri ba. Idan ba ku son ɗanɗanon madara, zaku sami madadin tare da ESL (Extended Shelf Life). Yana da rayuwar shiryayye na kusan. makonni uku kuma, idan aka kwatanta da madara UHT, ya rasa 10 kawai maimakon kashi 20 na bitamin. Ranar ƙarewa koyaushe tana nufin fakitin da ba a buɗe ba. Bayan buɗewa, kowane madara yana da kyau don kwanaki 3-4 kuma yana cikin firiji.
3. An samar da al'adun yoghurt na probiotic na musamman don jure wa harin ruwan 'ya'yan itace masu narkewa don haka suna da kyau don dawo da flora na hanji, misali bayan maganin rigakafi. Domin nau'ikan ƙwayoyin cuta su mamaye hanjin ku, kuna buƙatar kasancewa da gaskiya ga nau'in yogurt guda ɗaya (kuma ta ƙari, nau'in kwayan cuta ɗaya). Amfanin yau da kullun shine gram 200 - da zaran kun tsaya, tasirin lafiyar ya ƙare.
4. Whey a haƙiƙa wani samfuri ne na samar da cuku (mai daɗi mai daɗi) ko quark (mai tsami). Tare da adadin kuzari 24 kawai a kowace gram 100, whey maras kitse yana da kyau ga waɗanda suke so su kula da nasu. Koyaya, yawancin abubuwan sha na whey sun ƙunshi abubuwan zaki da sukari waɗanda ba lallai ba ne su ƙara yawan adadin kuzari. Idan ba kwa son whey puree, to sai ki tsaftace sabo da ’ya’yan itace ki gauraya a ciki.
5. Duk wanda ya kula da siffarsa zai amfana da kayan kiwo maras kitse. Wannan yana adana kusan gram 20 na mai a kowace lita ko kilo, amma kuma yana dauke da bitamin da ma'adanai. A yi hattara yayin ƙoƙarin haihu: Wani bincike da Makarantar Kiwon Lafiyar Jama'a ta Harvard ta yi ya gano cewa matan da suka fi cin yoghurt mai ƙarancin kitse sun kasa yin kwai sau da yawa.
6. Kimanin kashi 15 cikin na Jamusawa suna fama da rashin haƙuri ga madarar sukari (rashin haƙuri na lactose). Ba su da wani enzyme wanda ke rushe lactose. Sakamako: bacin rai mai raɗaɗi, da ƙara saurin kamuwa da cututtuka. Yawancin lokaci suna jure wa yogurt, kefir, quark, ko cuku wanda lactose ya lalace sosai. Wadanda abin ya shafa su kasance masu tattalin arziki tare da shirye-shiryen cin abinci: gaurayawan gauraya, gurasar burodi, da abincin da za a ci suna amfani da lactose ba tare da bayyana shi ba.
7. Kuna samun wahalar tafiya da safe? Sannan a sha madara da yamma. Masu bincike na Holland sun gano cewa amino acid tryptophan yana inganta ingancin barci kuma yana kara yawan aiki da safe. Akwai ma fiye da shi a cikin cuku mai ƙarfi, alal misali, Parmesan.
8. Ana yin kayan kiwo ba kawai daga shanu ba: Nonon tumaki, alal misali, yana ƙunshe da - idan aka kwatanta da madarar saniya - kusan ninki biyu na mai, amma yana da narkewa kuma yana samar da bitamin B 12 mai yawa wanda ke haifar da jini, wanda ba haka ba ne. kusan a cikin nama kawai ake samu. Hakanan na musamman shine abun ciki na orotic acid, wanda aka ce yana taimakawa tare da migraines da damuwa. Abubuwan da ke cikin madarar akuya suna kama da na madarar shanu, yana ɗauke da ƙarancin kitse, amma kuma ƙarancin furotin madara.
9. Yana da kyau a kai ga samun madarar dabino mai tsada: Bincike ya nuna cewa madarar da ake samu daga shanu masu farin ciki na ɗauke da sinadarin linoleic acid (CLA) sau uku, wanda ke hana ciwon daji da kuma kariya daga cututtukan zuciya da ciwon sukari. Abinci na yau da kullun yana rufe rabin abin da ake buƙata na yau da kullun, lita 0.4 na madarar ƙwayoyin cuta sun isa azaman kari.
10. Cuku yana rufe ciki: Idan yawancin kitsen madara ya shigo cikin hanji, yana fitar da sinadarai irin su cholecystokinin, wanda ke kiyaye abinci a cikin ciki ya daɗe - ƙwaƙwalwa yana karɓar saƙon: "Ciyar da!" Cin cuku sau 3 a mako kuma yana rage haɗarin kamuwa da cutar yoyon fitsari da kashi 80 cikin ɗari. Kara karantawa: Abincin mako Kara karantawa: Girke-girke na kiwo uku don gwadawa
