in

10 Zvinhu Zvaunofanira Kuziva Nezve Dairy Zvigadzirwa

1. Hapana chimwe chikafu chinopa chikafu chakawanda semukaka. Protein yemukaka yepamusoro inobatsira kuvaka tsandanyama uye inogadzirisa metabolism uye kuita kwemhasuru. Calcium haisi yekuvaka kwemapfupa nemeno chete, asi inoitawo basa rinokosha mukupisa mafuta. Zvidzidzo zvitsva zvinoratidza: 1 gramu ye calcium pazuva (inowanikwa mu 1/2 litre yemukaka kana makapu maviri eyoghurt) inoderedza huwandu hwemuviri index kusvika ku15 muzana.

2. Kana usingaendi kunotenga nguva nenguva, unogona kushandisa mukaka weUHT usingazezi. Kana iwe usingade kuravira kwemukaka, iwe unowana imwe nzira neESL (Yakawedzerwa Shelf Hupenyu). Iine sherufu yehupenyu hwe approx. vhiki nhatu uye, zvichienzaniswa neUHT mukaka, yakarasikirwa ne10 chete panzvimbo ye20 muzana yevhithamini yayo. Zuva rekupera rinogara richireva kune isina kuvhurwa paki. Mushure mekuvhura, mukaka wega wega wakakwana kwemazuva 3-4 uye ndewemufiriji.

3. Probiotic yogurt tsika dzakave dzakanyanya kugadzirwa kuti dzimire kurwiswa kwejusi rekudya uye saka rakanakira kudzorera maruva emukati, semuenzaniso mushure mekurapa kwemishonga inorwisa mabhakitiriya. Kuti mabhakitiriya aite kuti atore ura hwako, unofanirwa kugara wakatendeka kune imwe mhando yeyoghurt (uye nekuwedzera, imwe bhakitiriya dhiri). Kushandiswa kwezuva nezuva ndeye 200 gramu - paunongomira, hutano hunoita fizzles kunze.

4. Whey inonyatso kugadzirwa kwechizi (sweet whey) kana quark (sour whey). Ne 24 makorikori chete pa100 gramu, iyo isina-mafuta whey yakanakira avo vanoda kutarisira yavo. Nekudaro, zvinwiwa zvakawanda zvewhey zvine zvinotapira uye shuga izvo zvinowedzera zvisingaite macalorie emukati. Kana iwe usingadi whey yakachena, unofanira kuchenesa michero mitsva uye kuisanganisa.

5. Chero ani zvake anoteerera chimiro chavo achabatsirwa nemafuta mashoma emukaka. Izvo zvinochengetedza zvakatenderedza magiramu makumi maviri emafuta parita kana kilo, asi zvakare ine mavitamini nemaminerari. Ngwarira paunenge uchiedza kuita vana: Ongororo yakaitwa neHarvard School of Public Health yakaratidza kuti vakadzi vainyanya kudya yogati ine mafuta mashoma vakatadza kuburitsa mazai kakawanda.

6. Inenge 15 muzana yeGermany inotambura neshuga yemukaka (lactose kusashivirira). Havana enzyme inoputsa lactose. Mhedzisiro: flatulence inorwadza, uye kuwedzera kubatwa nezvirwere. Vanowanzo shivirira yogati, kefir, quark, kana cheese umo lactose yakanyanya kuputswa. Avo vanokanganisika vanofanirawo kuva nehupfumi nezvokudya zvakagadzirira-kudya: kubika mavheti, crispbread, uye zvokudya zvakagadzirirwa-kudya zvinoshandisa lactose pasina kuzvizivisa.

7. Unoona zvakaoma kuenda mangwanani here? Zvadaro unofanira kunwa girazi remukaka manheru. Vatsvakurudzi veDutch vakawana kuti amino acid tryptophan inovandudza kunaka kwekurara uye inowedzera kushanda mangwanani. Iko kune yakatowanda iyo mune yakaomeswa chizi yakaoma, semuenzaniso, Parmesan.

8. Zvigadzirwa zvemukaka hazvigadzirwe kubva mhou chete: Mukaka wemakwai, semuenzaniso, une - uchienzaniswa nemukaka wemhou - mafuta akapetwa kaviri, asi unogayiwa zvakanyanya uye unopa vhitamini B 12 yakawanda inogadzira ropa, izvo zvisiri izvo. inenge inowanikwa munyama chete. Zvakare zvakasarudzika ndezvemukati weorotic acid, iyo inonzi inobatsira nemigraines uye kuora mwoyo. Zvigadzirwa zvemukaka wembudzi zvakafanana nezvinogadzirwa nemukaka wemhou, ine mafuta mashoma, asiwo mapuroteni mashoma emukaka.

9. Zvakakodzera kuwana zvinodhura organic mukaka: Zvidzidzo zvakaratidza kuti mukaka kubva kufara Organic mhou une zvakapetwa katatu conjugated linoleic acids (CLA), inodzivisa kenza uye kudzivirira kubva mwoyo chirwere uye chirwere cheshuga. Chikafu chemazuva ese chinongovhara hafu yezvinodiwa zvezuva nezuva, 0.4 malita emukaka weorganic anokwana sekuwedzera.

10. Cheese inovhara dumbu: Kana mafuta akawanda emukaka akasvika muura, anobudisa zvinhu zvakadai secholecystokinin, izvo zvinochengeta zvokudya mudumbu kwenguva refu - uropi hunogamuchira shoko rokuti: "Kudyiswa!" Kudya chizi katatu pasvondo zvakare kunoderedza njodzi yehutachiona hweweti ne3 muzana. Verenga zvimwe: Chikafu chevhiki Verenga zvimwe: Mabikirwo matatu emukaka kuedza

avatar photo

rakanyorwa John Myers

Professional Chef ane makore makumi maviri nemashanu eruzivo rweindasitiri pamazinga epamusoro. Muridzi weresitorendi. Beverage Director ane ruzivo rwekugadzira epasi-yepasi anozivikanwa cocktail zvirongwa. Chikafu munyori ane yakasarudzika inzwi rinotyairwa naChef uye maonero.

Leave a Reply

Your kero e haangazozikamwi ichibudiswa. Raida minda anozivikanwa *

Tim Malzer's Vegetarian Cuisine

7 Chokwadi Chaunofanirwa Kuziva Nezve Soy