Kana zvasvika pakugadzirisa kudya kwedu kana kungoudzwa nezve izvo zvatinodya, tichiziva makoriyori chekudya chimwe nechimwe chakakosha. Nhasi mu NutriDiet, takagadzirira chinyorwa chakadzama pamusoro pe dairy products uye zvinobva pairi, achitsanangura kwete chete makoriyori izvo zvavanopa, asiwo zvimwe zvinovaka muviri zvinoita kuti zvive zvakakosha mukudya kwedu kwezuva nezuva.
Sei zvigadzirwa zvemukaka uye zvinobva kwavari zvakakosha?
Dairy ndiyo imwe huru calcium sources, mineral inokosha yehutano hwemapfupa, asi inomiririrawo kuenzana kunoshamisa pakati mapuroteni, mafuta uye makabhohaidhiretsi. Mukuwedzera, vane zvimwe zvicherwa zvakadai sephosphorus, magnesium, potassium uye zinc. Kana ari mavhitamini, ayo eboka B akadai seB1 neB12 anobuda pachena. Izvi zvinovaka muviri zvinogadzira zvigadzirwa zvemukaka zvakakosha mubatanidzwa wekudya kwakaringana.
Macalorie mune zvakajairika zvigadzirwa zvemukaka
Pasi pane tsanangudzo yehuwandu hwe makoriyori iri mune zvimwe zvezvakanyanya zvigadzirwa zvemukaka pa100 magiramu uye chikamu chavo mune dzakasiyana mharidzo:
- Mukaka wose: 59 kcal yekapu yeti (200 ml).
- Skim mukaka: 32 kcal chete yehuwandu hwakafanana.
- Cheese white cheese: Inenge 244 kcal mu100 gramu.
- Natural skim yogurt: 38 kcal papoto.
- Grated cheese: Kusvika ku465 kcal papunipuni imwe.
Ndeapi marudzi emukaka akakodzera kune imwe neimwe kudya?
Hazvisi zvese zvigadzirwa zvemukaka zvakafanana uye kuiswa kwavo kunoenderana nezvinodiwa nemunhu wega wega:
- Low calorie kudya: Zvigadzirwa zvakaita semukaka weskim kana yega skimmed yoghurts zvakanakira nekuda kwekuderera kwavo calorie kudya.
- Zvokudya zvakapfuma muprotein: Mature cheeses akadai seParmesan anopa yakakwira protein yemukati.
- Anti-inflammatory diets: Zvimwe zvakaviriswa zvigadzirwa zvemukaka zvakaita sekefir zvinokurudzirwa zvakanyanya kune yavo probiotic yemukati.
Zvokudya zvinovaka muviri zvezvigadzirwa zvemukaka zvakaviriswa
Zvigadzirwa zvemukaka zvakaviriswa senge yoghurt, kefir uye zvimwe zvigadzirwa zvakafanana zvinopa mabhenefiti akasiyana nekuda kweiyo probiotics. Aya ma microorganisms anobatsira kunatsiridza maruva emudumbu, kusimbisa immune system uye kufambisa lactose digestion, izvo zvinovaita sarudzo yakanakisa kune vanhu vane hunyoro kusashivirira kune iyi shuga.
Mashizi akakodzera munhu wese here?
Cheese chikafu chinosiyana uye chinonaka, asi hazvisi zvese zvakaenzana maererano nemakoriyumu uye zvinovaka muviri:
- Brie: Inenge 263 kcal pa100 gramu.
- Parmesan: Iyo inenge 375 kcal, asi ine mapuroteni akawanda (35.6 g).
- Cottage cheese: Sarudzo yakanakisa ine 98 kcal chete uye yakaderera mafuta emukati.
Kana uri kutsvaga nzira dzakareruka, cheeses itsva kana izvo zvinonzi "chiedza" zvingava sarudzo yakanakisisa.
Vegetable dairy: imwe nzira
Kune avo vari kutsvaga kudzivirira zvigadzirwa zvemhuka, muriwo wemukaka s soy zvinwiwa, almond kana oats inzira dzakakurumbira. Kunyangwe chimiro chavo chekudya chakasiyana, ivo vanowanzo pfumiswa ne calcio uye vhitamini D kutevedzera mabhenefiti echinyakare mukaka. Izvo zvakakosha kuti utarise ma labels sezvo dzimwe sarudzo dzine yakakwira mazinga e akawedzera shuga.
Kuziva macalories uye mabhenefiti ezvigadzirwa izvi hazvingokubatsira iwe kubata zvirinani zvako zvinangwa zvekudya, asi zvakare kuisa pamberi izvo zvekudya zvinonyatsoenderana nemararamiro ako. Kuongorora sarudzo dziripo, kusanganisira zvigadzirwa zvakaviriswa kana miriwo, zvinogona kusiyanisa kudya kwako uchichengeta a kukwana kwekudya kwakakwana.