Ndeupi vhitamini ari mukaka uye sei zvinobatsira?

Mukaka - chena mvura neve mammary mumasero kuti mhuka (kusanganisira vanhu), izvo anogadzirwa zvokudya vana, kusvikira yava kudyika zvokudya zvikukutu.

Mukaka rine zvinovaka muviri zvinokosha zvakawanda uye vanogona kupa zvakawanda zveutano. Calcium, Somuenzaniso, unogona kudzivirira osteoporosis. Hapana nharo ndechokuti mwana anogamuchira zvinokosha mavhitaminzi panguva kudyisa zamu mukaka. Chii zvinovaka muviri rine mukaka? Ko zvose zvakafanira?

Zvinokosha kucherechedza kuti vamwe vanhu havagoni kugaya lactose (shuga mumukaka), pashure ivo arumurwa. Izvi imhaka yokuti muviri asisiri kunobereka zvakakwana mari imwe enzayemu inozivikanwa lactase. Zvakafanira kuti zvakakodzera kugaya mukaka. Kana kusashivirirana kwakadaro hakusi kukodzera kufunga chigadzirwa ichi, sezvo nguva dzose chikamu zvokudya.

Chii mavhitaminzi akapfuma mukaka?

Vanhu vazhinji vanoshamisika kuti mukaka chinhu chinobatsira chigadzirwa. Mhinduro iri unequivocal. Mukaka - ndiwo zvose zvinovaka muviri uye zvinonaka zvinobata. The pamwero yakasiyana-siyana zvinokosha mairi yakakwirira chaizvo, aine hwakanyatsorwisa shoma macalorie.

Izvi chigadzirwa zvinozorodza zvinogona kushandiswa sehwaro mamwe zvinodhaka, kunyanya kofi kana kupisa chokoreti. Mukaka racho rakakura pazvokudya puddings, mumakenduru uye mousses, uye rinowanzoshandiswa zvaisanganisira mune Quick pamusoro soups, sauces uye zvakabikwa zvinhu.

Health Benefits

Mukaka rine zvinovaka muviri kuti zvinokosha kuti chakaipa nokushanda kwenhengo dzomuviri, kusanganisira calcium, vhitamini D uye potassium. Nyanzvi vanokurudzira kuti vakuru nevana makore 9 uye vakura uchapedza huwandu matatu mukaka rimwe zuva. Under mumwe mugove kuzvitutumadza inokwana 250 Rine mamiririta beaker.

Ndezvipi vhitamini mumukaka aripo nguva dzose? Zvinonzi kwakaratidza kuti mukaka nezvinogadzirwa nomukaka anopa anodiwa zvinovaka muviri kuti kusimbisa mapfupa, chidimbu calcium, vhitamini D, mapuroteni, phosphorus, magnesium, potassium, vhitamini B ₁₂ uye zinc. Izvi zvinozivikanwa, asi kushandisa chigadzirwa hakungogumiri ichi.

Mukaka kunokosha chezvinonhuwira kudya zvakagadzirirwa tikarega cheBP. Zvinonzi nesayenzi nekusimba kuti kudya dzine zvikamu zvitatu skim mukaka, yoghurt kana chizi, uye kubvira 8 kusvika 10 huwandu michero nemiriwo pazuva, kunoderedza ngozi chemwoyo uye sitiroko.

Sugar inowedzerwa chimwe-chidimbu, asiri mafuta, uyewo ane kwakaderedza zviri mafuta mukaka. The kwomuzvarirwo kutapira pamusoro chigadzirwa runowanikwa dzinongoitika shuga (kunyanya lactose) zviri mukati.

Zvisinei, kuwedzera shuga kana zvimwe fillers regai kukanganisa anobatsira zvinoumba ari chinwiwa. Kuvapo zvinovaka muviri ari flavoured mukaka zvigadzirwa akanga akafanana nevaya vari yepanyama. Naizvozvo, kana imi hameno chii mavhitaminzi vari yaiitwa yakapfupikiswa mukaka kana chocolate, mhinduro yacho iri pachena. The makemikari anoumba chigadzirwa panyaya zvinovaka muviri zvichava zvakafanana, zvakakodzera chete kufunga zviri shuga uye nezvimwe yokuvirisa.

Ndezvipi mavhitaminzi?

Chii mavhitaminzi huri mukaka nguva dzose? Rine dzakawanda izvi yeimwe yavo yepanyama chimiro chinobatsira. The mafuta-soluble mavhitaminzi A, D, E uye K vari kunyanya mafuta mukaka, sezvamakaropafadzwa K aripo ari zviduku mari. B mavhitaminzi vari aqueous chikamu chinwiwa. Kuongorora kudikanwa zvinhu izvi kuti muviri, zvinofanira kunzwisiswa kuti.

Mavhitaminzi vari Organic zvinhu yeimwe zvakafanira muna zvokudya. Vazhinji vavo havana synthesized vakazvimiririra (kunyange pane dzimwe kwetunhu microflora iri dumbu). Saka, chii vhitamini aripo ari mukaka chinonyanya kutaurwa? Kutanga, zviri mafuta-soluble yeimwe:

Vhitamini A kana retinol. The fuma zvakakodzera kuti kwomuzvarirwo muviri inoshanda. Dzimwe nguva, ari mukaka kunogona kuonekwa tsvuku butterfat, riri kukonzerwa yakaderera kutendeuka kunyatsoshanda β-carotene kuti retinol. Nokuda kwechikonzero ichi zvakanaka kwete kutenga chokunwa. Mune dzimwe nyika, mukaka kunowedzerwa pamwe vhitamini A.

Vhitamini D, iyo akava mukuru basa iri muviri antirakiticheskuyu, mubasa muviri remafupa, karusiyamu Absorção de Água mune ura uye mune dzimwe nzvimbo dzomuviri. Mukaka kazhinji zvakapfumisa vhitamini D Kuwedzera.

Vhitamini E, kana tocopherol - chiri antioxidant inodzivirira lipids. In mukaka, rine zvishoma.

vhitamini A mumukaka zvikuru sei?

Mhinduro yomubvunzo "worudzii vhitamini mumukaka anogara aripo," ndiko retinol. Kunwa girazi chinonwiwa maviri kana katatu pazuva, unogona kuwedzera kudya kwaunoita kutsvakwa remubatanidzwa uyewo dzimwe muviri.

Girazi mukaka yose ine 112 micrograms vhitamini A. Ichi 16 muzana 700 micrograms, inova yakarumbidza daily yaunodya vakadzi, uye 12 muzana 900 - varume. Rimwe girazi 2 muzana mukaka ine 134 microgram uye 1 muzana - 142. The Kudeuka yakawanda vhitamini A, unogona kuwana kubva skim mukaka ine 149 micrograms por mukombe chinwiwa.

Mashandiro anoita Vitamin A

Agamuchira mhinduro yomubvunzo, chii chinonyanya vhitamini mumukaka, zvinokosha kuziva ayo ehupfumi zvinobatsira. Zvinonyatsozivikanwa kuti retinol kunobatsira kuchengetedza utano meso enyu uye aiona, asi ayo kwaibatsira pamusoro muviri hausi kudaro shoma. It unoitawo basa rinokosha mukuita kuti utano hwakanaka ganda rako uye akapfava munyama, uyewo kutsigira simba mapfupa uye meno. Muviri unoda mumwe yakawanda vhitamini A, kuti synthesize chena ropa masero kuti anobatsira kurwisa zvirwere. Uyezve, retinol anoita somunhu antioxidant. Izvi zvinoreva kuti zvinobatsira kudzivirira masero muviri wako kubva kukuvara kunogona kukonzera zvinetso zvoutano (zvakadai mwoyo chirwere uye kenza).

Uyezve, mune imwe neimwe beaker mukaka rine vanenge 20 muzana nezuva kukosha vhitamini D, umo muviri wako inoda nezuva. Nokuti vanhu vazhinji nhasi, pane kushayikwa fuma iyi, saka unofanira kukoshesa zvaunodya.

Chii vhitamini D?

Vhitamini D ndiko mafuta soluble vhitamini. Izvi zvinoreva kuti muviri wako anogona kuunganidza ari chiropa uye masero mafuta, iyo inobatsira Absorção de Água calcium, zvinobatsira kusimbisa tsandanyama uye anotsigira zvirwere. Kusakwanisa zvidikanwi dzenyu nezuva zvinokanganisawo nhare mapfupa ako. Somugumisiro dzichiri mamiriro inozivikanwa kusimba (vana) uye osteomalacia (nedzevakuru).

Natural mabhuku uye migumisiro pamusoro muviri

Shoma zvigadzirwa ane vhitamini D zvayo dzinongoitika chimiro. hove jikichira (swordfish, Sarimoni uye Tuna) uye zai mondo ane muna mukuru uwandu. Uyezve, zviri aripo nyama chiropa. Sezvo vhitamini D ndiko mafuta soluble uye uchingounganidza mumuviri, mafuta mukaka iri mukaka yose ine dzinoverengeka zvinhu, zvichienderana kudyiwa mhuka zvokudya uye anobatsira zvinokonzerwa zuva.

High kwevari vhitamini D inotsigira kugadzirwa kweserotonin - hormone chokuita chinja, kudya uye hope. Kushayikwa remubatanidzwa ichi runowanzotaurwa nezvarwo mwoyo, chirwere kuneta, uye PMS. Achitaura pamusoro sei vhitamini mumukaka anogara aripo, zvakakodzera zita fuma. Uyezve, dheri zvigadzirwa kazhinji anogadzirwa zvakapfumisa vhitamini D Kuwedzera.

Zvimwe muviri

Chii mavhitaminzi mumukaka mhou akawana kupfuura izvi? Inogonawo dzinewo shoma vhitamini _B2 kana riboflavin, B _12, uye vakasvimha - B ₆ (anenge 0.1 milligrams muzana mukombe). Vamwe yeimwe izvi, kunyanya A uye riboflavin vanoparadzwa kana pachena kuti chiedza, saka mukaka anochengeterwa segirazi mumidziyo, achava yakaderera kwevari muviri.

One Girazi 1, 2 muzana kana skim mukaka vanokupa pamusoro nechetatu kuti calcium, unofanira Unoparadza nerimwe zuva (anenge 1,000 milligrams). Zvakafanana chinwiwa anopawo vanenge 32 muzana phosphorus mitemo, chinoda pahwaro hwezuva nezuva (700 milligrams). Phosphorus zvaanoita pamwe karusiyamu kuvaka pfupa guru uye kuchengetedza utano skeletal hurongwa.

Imhandoi mukaka zvakanakisisa kusarudza?

Sarudzai 1 muzana kana skim mukaka, nekuti shanduro idzi dzine ndoda zvine mafuta pane rimwe chigadzirwa. Uyezve, zvokunwa iyi wayo sezvamunoita zvishoma vhitamini A kupfuura mafuta, uye nokudaro zvinosanganisira zvakafanana calcium, phosphorus uye vhitamini D. Tsiva mvura mukaka kana waita oatmeal kana kurishandisa Quick pachinzvimbo huku muto kana nyama muto.