"Kuenda usina zvigadzirwa zvemukaka kunotungamirira kukushomeka kupfuura calcium"

Makaita sei zvichitevera kuburitswa kwechidzidzo cheBMJ chine mukurumbira chinosanganisa kunwiwa kwakanyanya kwemukaka uye kuwedzera kufa kwevanhu?

Ndakariverenga rose uye ndakashamiswa kuti chidzidzo ichi chakagamuchirwa sei munhau. Nokuti rinotaura zvakajeka zvinhu zviviri. Yokutanga ndeyokuti kunyanya kushandiswa kwemukaka (kupfuura 2 ml pazuva, iyo yakanyanya kudarika kushandiswa kweFrench iyo 600 ml / zuva paavhareji) inobatanidza nekuwedzera kwekufa pakati pevakadzi veSweden. Chechipiri ndechokuti kudyiwa kwe yogurt uye cheese, pane zvinopesana, kunobatanidza nekuderera kwekufa.

Iniwo ndinogovera maonero evanyori avo ivo pachavo vanogumisa kuti izvi zvigumisiro zvinofanira kududzirwa nekuchenjerera nokuti ndeyekuongorora kwekucherechedza kusingabvumiri kugumisa kuhukama hwechikonzero uye kuti zvimwe zvidzidzo zvinopa migumisiro yakasiyana.

Ndezvipi zvikonzero nei mukaka uchikurudzirwa?

Nechikonzero chimwe chete chatinokurudzira kudya michero nemiriwo. Mukaka uye zvigadzirwa zvemukaka zvinopa chikafu chaicho, saka ivo iboka rose rekudya. Murume ari omnivore, anofanira kutora zuva rega rega kubva kune rimwe nerimwe remapoka aya. Saka kurudziro ye3 servings yezvigadzirwa zvemukaka pazuva uye 5 servings yemichero nemiriwo pazuva.

Chokwadi mukaka une kudya kunovaka muviri kwakasiyana-siyana, asi mafuta arimo anonyanya kudyiwa….

Mukaka unonyanya kuve nemvura, inenge 90%, uye mafuta maduku: 3,5 g yemafuta pa100 ml kana yakwana, 1,6 g kana iine semi-skimmed (yakanyanya kudyiwa) uye isingasviki 0,5 g iri skimmed. Zvikamu zviviri kubva muzvitatu zvakasiyana-siyana zvakasiyana-siyana zvakazara mafuta acids, izvo zvisiri, zvakare, zvakabatana nenjodzi yehutano hwemwoyo. Iko hakuna "yepamutemo" muganho wekushandisa: mukaka ndeimwe ye3 inokurudzirwa zvigadzirwa zvemukaka (chikamu chimwe chinoenderana ne150 ml) uye zvinokurudzirwa kusiyanisa. Zvinoenderana neongororo yazvino yeCCAF, mukaka unopa isingasviki 1 giramu yeakazara mafuta acids pazuva pamunhu mukuru.

Iko kubatana pakati pecalcium uye osteoporosis kunonyatso kuratidzwa here?

Osteoporosis chirwere chemultifactorial, icho chinosanganisira genetic uye zvakatipoteredza zvakaita sekuita muviri, kutora vhitamini D, mapuroteni asiwo calcium ... Hongu, unoda calcium kuvaka nekuchengetedza skeleton yako. Zvidzidzo zvinoratidza kubatana pakati pecalcium, mapfupa emapfupa uye njodzi yekutyoka. Uye vegans vasingabatanidzi mhuka dzese vane njodzi yakawedzera yekutyoka.

Unotsanangura sei kuti mukaka ndimo mune gakava? Nyanzvi dzehutano cheteé kupikisa kudyiwa kwayo?

Zvokudya zvakagara zvichimutsa mafashoni kana kutya kusina musoro. Iyo nzira yekubatanidzwa inoenda kure kupfuura kupa mafuta kumuviri. Inyayawo yetsika, nhoroondo yemhuri, zviratidzo… Mukaka chikafu chekufananidzira, icho pasina kupokana chinotsanangura chido chaunorumbidzwa kana kushorwa nacho. Asi ruzhinji rwevashandi vehutano uye vese vezvekudya uye vezvekudya vanokurudzira kudyiwa kwezvigadzirwa zvemukaka sechikamu chekudya kwakaringana.

Vatsoropodzi vemukaka vanorondedzera hukama pakati pekushandiswa kwayo uye zvimwe zvirwere zvinoputika, kunyanya nekuda kwemukati wemukati unokonzerwa nemapuroteni emukaka. Unofungei nezvedzidziso iyi? Zvidzidzo zviri kuenda nenzira iyi here?

Kwete, pane zvinopesana, zvidzidzo zvekuzvimba zvinowanzoenda zvakapesana. Uye kana paive nedambudziko rekupinda kwemukati, zviri pachena kuti zvaizonetsawo zvimwe zvinhu zvisiri izvo zviri mumukaka. Asi zvakanyanya, tingafunga sei kuti chikafu chakagadzirirwa vana vadiki chinogona kuve "chepfu"? Nekuti mukaka wese, chero mhuka inoyamwisa, ine zvinhu zvakafanana uye mapuroteni anoumba kunyanya. Chete chikamu chezvikamu izvi chinosiyana.

Tinogona kuita zvine musoro here pasina zvigadzirwa zvemukaka? Ndedzipi dzimwe nzira dzinobvira, maererano newe? Dzakaenzana here?

Kuenda pasina boka rezvokudya rine maitiro aro ekudya kunovaka muviri zvinoreva kubhadhara kushomeka kwekudya. Semuenzaniso, kuenda usina zvigadzirwa zvemukaka zvinoreva kuwana calcium, mavhitaminzi B2 neB12, ayodhini… mune zvimwe zvekudya. Zvamazvirokwazvo, mukaka nezvinobvamo ndiwo manyuko makuru muzvokudya zvedu. Saka, mukaka uye zvigadzirwa zvemukaka zvinopa 50% yecalcium yatinodya zuva rega rega. Kubhadhara kushomeka uku, zvingave zvakafanira kunwa zuva rega rega semuenzaniso mahwendefa masere ekabichi kana 8 g emaarumondi, anoita seasingaite uye pasina kupokana asina kugadzikana kubva pakugaya kwemaonero ... mavhitaminzi, uye maarumondi ari akanyanya kuwanda mumakoriyori, kudyiwa kwesimba kunowedzera uye kusaenzana kudyiwa kweakakosha fatty acids. Kana iri muto wesoya, kune shanduro dzakasimbiswa necalcium, asi mamwe mamicronutrients mumukaka haapo. Kuenda usina zvigadzirwa zvemukaka kwakaoma, kunokanganisa madyiro uye kunotungamirira kune dhefisiti kure kupfuura calcium.

Dzokera kune peji rekutanga reongororo huru yemukaka