John Myers
1. Palibe chakudya china chilichonse chomwe chimapereka michere yambiri monga mkaka. Mapuloteni apamwamba a mkaka amathandiza kumanga minofu ndikuwongolera kagayidwe kake ndi ntchito za minofu. Calcium sikuti imangomanga mafupa ndi mano, imathandizanso kwambiri pakuwotcha mafuta. Kafukufuku watsopano akutsimikizira: 1 gramu ya calcium patsiku (yomwe imapezeka mu 1/2 lita imodzi ya mkaka kapena makapu awiri a yogati) imachepetsa chiwerengero cha thupi ndi 15 peresenti.
2. Ngati simupita kogula nthawi zonse, mutha kugwiritsa ntchito mkaka wa UHT mosazengereza. Ngati simukukonda kukoma kwa mkaka, mupeza njira ina ndi ESL (Extended Shelf Life). Ili ndi alumali moyo wa pafupifupi. masabata atatu ndipo, poyerekeza ndi mkaka wa UHT, wataya 10 okha m'malo mwa 20 peresenti ya mavitamini ake. Tsiku lotha ntchito nthawi zonse limatanthawuza paketi yosatsegulidwa. Mukatsegula, mkaka uliwonse umakhala wabwino kwa masiku 3-4 ndipo umakhala mu furiji.
3. Zikhalidwe za ma probiotic yogurt zakhala zikulimidwa mwapadera kuti zipirire kuukira kwa timadziti ta m'mimba ndipo chifukwa chake ndiyenera kubwezeretsanso zomera za m'mimba, mwachitsanzo pambuyo pa mankhwala opha tizilombo. Kuti mitundu ya bakiteriya ilowe m'matumbo anu, muyenera kukhalabe okhulupirika ku mtundu umodzi wa yoghurt (ndiponso, mtundu umodzi wa bakiteriya). Zakudya zatsiku ndi tsiku ndi 200 magalamu - mukangosiya, zotsatira za thanzi zimatuluka.
4. Whey kwenikweni ndi mankhwala opangidwa ndi tchizi (wotsekemera whey) kapena quark (wowawasa whey). Ndi ma calories 24 okha pa magalamu 100, whey wopanda mafuta ndi abwino kwa iwo omwe akufuna kusamalira zawo. Komabe, zakumwa zambiri za whey zimakhala ndi zotsekemera komanso shuga zomwe zimawonjezera ma calories mopanda chifukwa. Ngati simukukonda whey pure, muyenera kutsuka zipatso zatsopano ndikusakaniza.
5. Aliyense amene amamvetsera mawonekedwe awo adzapindula ndi mkaka wopanda mafuta ochepa. Izi zimapulumutsa pafupifupi magalamu 20 amafuta pa lita imodzi kapena kilogalamu, koma zilinso ndi mavitamini ndi mchere. Samalani pamene mukuyesera kukhala ndi ana: Kafukufuku wa Harvard School of Public Health anapeza kuti amayi omwe amadya yogati yamafuta ochepa amalephera kutulutsa ovulation nthawi zambiri.
6. Pafupifupi 15 peresenti ya Ajeremani amadwala matenda a shuga a mkaka (lactose tsankho). Alibe enzyme yomwe imaphwanya lactose. Zotsatira: kupweteka kwa flatulence, ndi kuwonjezeka chiwopsezo cha matenda. Nthawi zambiri amalekerera yoghurt, kefir, quark, kapena tchizi momwe lactose yathyoledwa kwambiri. Okhudzidwawo ayeneranso kukhala olemera ndi zakudya zokonzeka kudya: zosakaniza zophika, buledi, ndi zakudya zokonzekera kudya zimagwiritsa ntchito lactose popanda kulengeza.
7. Kodi zimakuvutani kuyenda m'mawa? Ndiye muyenera kumwa kapu ya mkaka madzulo. Ofufuza achi Dutch apeza kuti amino acid tryptophan imathandizira kugona ndikuwonjezera magwiridwe antchito m'mawa. Palinso zina zambiri mu tchizi wolimba kwambiri, mwachitsanzo, Parmesan.
8. Zakudya zamkaka sizimapangidwa kuchokera ku ng'ombe zokha: Mkaka wa nkhosa, mwachitsanzo, uli ndi - kuyerekeza ndi mkaka wa ng'ombe - mafuta ochulukirapo kuwirikiza kawiri, koma amagayika kwambiri ndipo amapereka vitamini B 12 wochuluka wopanga magazi, zomwe sizili choncho. pafupifupi amapezeka mu nyama yokha. Zinanso zapadera ndizomwe zili mu orotic acid, zomwe zimati zimathandizira migraines ndi kupsinjika maganizo. Zosakaniza za mkaka wa mbuzi ndizofanana ndi za mkaka wa ng'ombe, zimakhala ndi mafuta ochepa, komanso mapuloteni ochepa a mkaka.
9. Ndikoyenera kufikira mkaka wa organic wokwera mtengo: Kafukufuku wasonyeza kuti mkaka wochokera ku ng'ombe zachimwemwe uli ndi conjugated linoleic acid (CLA), yomwe imalepheretsa khansa komanso imateteza ku matenda a mtima ndi matenda a shuga. Chakudya chokhazikika chimangotenga theka la zofunikira za tsiku ndi tsiku, malita 0.4 a mkaka wa organic ndi wokwanira ngati chowonjezera.
10. Tchizi amatseka mimba: Ngati mafuta ambiri amkaka afika m’matumbo, amatulutsa zinthu monga cholecystokinin, zomwe zimasunga chakudya m’mimba nthawi yaitali – ubongo umalandira uthenga wakuti: “Kudyetsedwa!” Kudya tchizi katatu pa sabata kumachepetsanso chiopsezo cha matenda a mkodzo ndi 3 peresenti. Werengani zambiri: Chakudya cha sabata Werengani zambiri: Maphikidwe atatu a mkaka kuyesa
