Nhasi zvichida mune chero firiji unogona kuwana mukaka - chigadzirwa ichi chinoshandiswa zviri zviviri zvakasununguka uye mukugadzirira kwezvinwiwa, sauces uye ndiro. Mafuta omukaka anokonzerwa nezvikonzero zvakawanda, uye kubva munyaya ino iwe uchadzidza pamusoro pavo.
Mafuta ane hutano hwehuchi
Iyo yakagadzirwa nemafuta emukaka inotarisana zvakananga nezvekudya kwemombe. Iyo inowedzera caloric zvokudya zvayo - iyo inowedzera mafuta ezviyo zvechigadzirwa. Nenguva yakawanda, mhou inowanikwa mumuguta inopa mukaka mafuta ye 3.2%.
Mafuta ane mukaka wemhou
Munzvimbo dzekutengesa unogona kuwana mukaka wakawanda wemukaka wemhou - wakakwana, wakaonda, unofungidzirwa, wakanyunguduka uye wakareba mafuta. Chimwe nechimwe chine mamiriro acho chaiwo:
- mukaka wakazara mukaka mune chero zvipi zvese zvinowanzosarudzwa, pamwe nemafuta anokwana 3.2%;
- mukaka wavhitamini yakasiyana nemukaka, uyewo unowedzera kuve ne vitamini C , iyo yakanyatsogadziriswa pamwe chete ne calcium iri mumukaka;
- Mazamu anochera-mafuta ane mavara akasiyana-siyana e5,5 uye 2.5% mafuta, anonyatsokodzera kudya kudya kunovaka muviri;
- mukaka ghee - mukaka, wakawana kurapwa kunopisa, semugumisiro unowedzera mafuta uye wakaoma;
- mukaka wemafuta akakwirira - mukaka wa6%, unotarisirwa kugadziriswa.
Nokudaro, uchiziva chete mafuta ane mukaka wemhou, unogona kutotanga kufungidzira kuti uri pedyo zvakadini pakuenzanisira kwenyama.
Kupfuura mukaka unobatsira here?
Umukaka weChove, mafuta anokwana 2.5-3.2%, anogona kunge akabatanidzwa mukudya kwevanhu kana uchinge urema. Zvisinei, kupedza mukaka kunorudzirwa kune wese wese asina kusagadzikana, sezvo chigadzirwa ichi chine zvinhu zvakasiyana zvakasiyana siyana:
- inovandudza chiyero che amino acids yezvokudya zvose;
- inokurudzira kubatanidzwa kwepisitini yemaviri;
- inowedzera kubatwa kwe calcium uye inovapa nemuviri;
- inopa muviri uturu hwakakwana hwevhithamini - A, B, C, E.
Uchibatanidza kudya kwako kwezuva rimwe chete girazi remukaka, iwe uchabatsira muviri kuti usimbise yose mapfupa ehurumende, kuvandudza mamiriro evhudzi, ganda uye misumari, uye zvinonyanya kukosha, zvipe iwe mavitamini akawanda zviri nyore nyore kudya.
Zvinokuvadza zvemukaka
Misi haibvumiri: ma-lactose ari mukati mayo anogona kukuvadza chirwere chemukati, saka vazhinji vanomanikidzwa kusiya chirwere ichi.
Mukuwedzera, mukaka ndiyo nzvimbo yakanaka yekuberekera mabhakitiriya, kusanganisira izvo zvinokuvadza muviri wemunhu. Maererano neizvi, kushandiswa kwemukaka, iyo isina magwaro ekutendesa, kunogona kutungamirira kuhupfu.