Mkaka Ndi Wopanda Thanzi

Kumwa mkaka tsiku lililonse ndi malangizo amene anthu ambiri amatsatira. Panopa pali umboni wochuluka wosonyeza kuti mkaka suli wathanzi monga momwe anthu ambiri amakhulupirira. Anthu okhudzidwa ndi thanzi tsopano akusiya mkaka ndipo akutembenukira ku njira zina.

Nazi zifukwa zabwino zosiyira mkaka m'tsogolomu:

• Akuti mkaka umapangitsa mafupa athu kukhala athanzi. Nthawi zambiri zimakhala zosiyana. Mkaka suletsa mafupa osweka kapena kufooketsa mafupa. Malinga ndi Nurse's Health Study, mkaka ukhoza kuonjezera chiopsezo cha fractures. Mayiko a mu Afirika kapena ku Asia, kumene pafupifupi mkaka wa ng’ombe umadyedwa, ali ndi ziŵerengero zotsika kwambiri za kufooketsa mafupa, zimene ndithudi siziri kokha chifukwa cha kumwa mkaka wochepa komanso pakati pa zinthu zina. komanso chifukwa anthu kumeneko amasunthabe kwambiri ndipo ali panja kwambiri (vitamini D).
• Mkaka uli ndi calcium. Komabe, kashiamu wawo siwotheka kugwiritsiridwa ntchito bwino kwambiri kuposa wochokera ku zomera. Panthawi imodzimodziyo, mkaka umapereka magnesium yochepa kwambiri - ndipo magnesiamu makamaka ndi yofunika kwambiri pa thanzi la mafupa monga calcium yabwino. Masamba abwino kwambiri a masamba amchere ndi masamba obiriwira monga sipinachi, tahini (phala la sesame), ndi kale.
• Mkaka wa ng'ombe umagwirizana ndi kukula kwa ziphuphu zakumaso ndi zina zapakhungu m'maphunziro osachepera atatu akulu omwe adathiridwa ndemanga mu American Journal of Dermatology. Kafukufuku akuwonetsa kuti omwe amamwa mkaka ali ndi 44 peresenti yowonjezera chiopsezo chokhala ndi vuto la khungu monga ziphuphu.
• Zakudya za mkaka zimatha kuwonjezera chiopsezo cha khansa. Kafukufuku wasonyeza kuti kudya kwambiri mkaka kumawonjezera chiopsezo cha khansa ya prostate mwa amuna pakati pa 30 ndi 50 peresenti. Kuonjezera apo, kumwa mkaka kumawonjezera insulini ngati kukula kwa mtundu wa 1 (IGF-1) - wotchedwanso somatomedin C. Chinthu ichi chimatengedwa kuti ndi khansa.
• Pafupifupi 75 peresenti ya anthu padziko lapansi ali ndi vuto la kusagwirizana kwa lactose, zomwe zikutanthauza kuti sangathe kugaya shuga wamkaka wa mkaka. Alibe enzyme lactase, yomwe imaphwanya shuga wamkaka. Kutupa kwa lactose m'matumbo, zomwe zimapangitsa kuti omwe akukhudzidwawo azidwala kwambiri komanso kutsekula m'mimba.
• Nthawi zambiri vuto lalikulu kwambiri ndi mapuloteni amkaka, omwe anthu ambiri sangathe kulekerera ndipo angayambitse matenda osachiritsika opuma, matenda obwera pafupipafupi, kupweteka kwa mutu, komanso kugaya chakudya.
• Anthu amene amadwala matenda aakulu nthawi zambiri amakhala ndi thanzi labwino kwambiri akamapewa kumwa mkaka nthawi zonse. Makamaka pankhani ya matumbo, mavuto a khungu, ziwengo, ndi njira iliyonse yotupa m'thupi, mkaka wa ng'ombe uyenera kupewedwa ngati mayeso kwa miyezi ingapo.

Malingaliro ena

• Tulukani padzuwa momwe mungathere kuti muwonjezere kuchuluka kwa vitamini D, chifukwa vitaminiyi ndiyofunikira kuti mayamwidwe a calcium ndi mafupa akhale athanzi.
• M'malo mwa mkaka, idyani masamba obiriwira saladi ndi/kapena ndiwo zamasamba tsiku lililonse kuti mukwaniritse zosowa zanu za calcium.
• Anthu ambiri amalekerera bwino mkaka wa mbuzi ndi wa nkhosa kuposa wa ng’ombe.
• Ma avocados ndi othandiza kwambiri m'malo mwa batala. Kukoma kwawo komanso kukoma kwawo kumapangitsa kuti zikhale zosavuta kuchita popanda mafuta.
• Mafuta a kokonati / mafuta amakhalanso m'malo mwa anthu omwe akufuna kupewa mkaka. Mafuta onga batalawa ndi abwino kwambiri pokazinga ndi kuphika chifukwa ndi otentha kwambiri.