Zakudya za mkate - zabwino kapena zoipa

Azimayi ambiri omwe amafuna kutaya thupi, amawadyetsa chakudya chawo, amakhulupirira kuti angathe kusintha thanzi lawo ndi maonekedwe awo. Ambiri odyetsa zakudya komanso madokotala amalangizanso kugwiritsa ntchito mankhwalawa, popeza ubwino wa mkate wa thupi ndi wosatsutsika. Komabe, izi siziri zoona zonse: Ndipotu, sikuti mkate wonse siwothandiza. Choncho, kugula kwa mankhwalawa kuyenera kuyesedwa ndi luso.

Ubwino wa mkate

Kuti mumvetsetse kufunika kwa mkate, muyenera kumvetsa zomwe zikuphatikizapo mankhwalawa. Tikayankhula za mkate wopangidwa kuchokera ku zinthu zakuthupi, ndiye kuti mankhwalawa akhoza kukhala ndi zakudya. Pankhaniyi, zidzakhala zothandiza kwa anthu omwe ali ndi matendawa:

• mavuto amadzimadzi;
• kunenepa kwambiri;
• matenda amkati;
• zosokonezeka.

Zakudya zakuthupi ndi ana patatha zaka zitatu zothandiza, popeza mankhwalawa ndi ofunikira kwambiri.

Momwemo mikateyo:

1. Fiber. Zimaphatikizapo kuchuluka kwa fiber: 10 kuposa oatmeal komanso pafupifupi 35 kuposa mkate wa rye. Chingwecho, monga mukudziwa, chimathandizira matumbo, chimathandiza kuchotsa zinthu zovulaza ndikuwonjezera kuchuluka kwa tizilombo toyambitsa matenda m'matumbo.
2. Zakudya. Zakudya zowonjezera zimakumbidwa pang'onopang'ono, zimamupangitsa munthuyo kumverera.
3. Mavitamini. Mkate uli ndi mavitamini otere: E (tocopherol), A (retinol), B1, B2, beta-carotene, PP (niacin).
4. Mineral substances. Pogwiritsa ntchito mkate, mukhoza kuwonjezera thupi lanu ndi chitsulo, sodium, potaziyamu, calcium, sodium, magnesium, phosphorous.
5. Mafuta a Zakudya.
6. Mafuta a amino osakanikirana ndi ofunikira, mafuta a polyunsaturated ndi unsaturated mafuta. Zinthu izi ndizofunikira pa ntchito yofunikira kwambiri ya thupi.

Kuwonjezera pa mikate yozolowereka imapanga mankhwala a mndandandawu ndi zowonjezera zosiyanasiyana za mankhwala ndi kupewa matenda. Mothandizidwa ndi mikate yotereyi mungathe kulimbana ndi matenda a mitsempha, kunenepa, mtima ndi impso, matenda a chiwindi, chithokomiro, matenda a atherosclerosis, kupweteka kwa mtima.

Kusankha zomwe zimapindulitsa kwambiri: mkate kapena mkate, muyenera kuganizira kuti mwa zakudya zamakono zowonjezera. Komabe, olemera omwe amapangidwawo amawapangitsa kukhala ofunika kwambiri kuposa mkate. Ngakhale izi, sikuli koyenera kubwezera mkate ndi iwo mofanana. Pakuti thupi lidzakhala lokwanira za zidutswa 4-5 pa tsiku.

Kuwonongeka kwa njere

Bweretsani mkate kumapindula kapena kuwonongeka kumadalira zomwe anapanga. Ngati iwo anali okonzeka mu njira yopanda yisiti kuchokera ku tirigu wonse kapena ufa wonse, popanda kuwonjezera kwa wowuma ndi zowonjezera zina, ndiye mukhoza kuzidya bwino. Ngati muwona mankhwala omwe ali ndi zofanana ndi mkate wonyezimira, komanso kuwonjezera apo pali zotsalira zosiyanasiyana ndi zakudya zowonjezera, ndi bwino kusiya mikate yotereyi pa alumali la sitolo. Mikate yopanda malire ndi yofanana ndi opanga zakudya zochepa, ndipo kupanga kwake kuli kofanana ndi kupanga mkate. Pankhaniyi, simungathe kupindula ndi chiwerengero chanu kapena thanzi lanu. Mkate wathunthu wa tirigu ukhoza kutchedwa chipangizo chopindulitsa.

Kuipa kwa mkate kungasokonezedwenso ngati mumagwiritsa ntchito mankhwala ndi mankhwala. Pankhaniyi, muyenera kudziwa ndondomeko zomwe zili zothandiza kwa inu. Kuti mugwiritse ntchito zochiritsira zokhazikika pakutha kwa matenda anu, kuti chithandizo chawo chichitike, sichiri choyenera.

Kusankha mkate wamtengo wapatali

Mkate wothandiza umapangidwa kuchokera ku mbewu zonse kapena ufa wosakanizidwa mothandizidwa ndi njira ya "extruder". Pachifukwa ichi, amapezeka ma briquettes, omwe amabwidwa tirigu, chimanga kapena mbewu zina.

Mukamasankha mikate yomwe ili yabwino kuti mukhale wolemera, perekani zokondwerero za mtundu wachilengedwe popanda mankhwala. Chokoma choterocho chimakhala ndi zinthu zomwe zimachepetsa kulemera kwa thupi, komanso khalori yotsika kwambiri ya mitundu yonse ya mankhwalawa.