Maorikiti ari muMuviri uye Utano Makomborero
Iwe wakanzwa mukaka iwoyo unoita muviri wakanaka. Asi rudzi rwupi rwehuni hwakakosha pakudya kwako kwakanaka? Uye mukaka wemai aunofanira kumwa kana uri kuedza kusvika kana kuchengetedza hutano hwakanaka ? Tsvaga kuti ungawana sei hutano hunobatsira mukaka mukudya kwako.
Calories muMuki
| 2% Low Fat Milk Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 cup | |
| Per Serving | % Daily Value * |
| Calories 122 | |
| Maoriki anobva kuFat 45 | |
| Total Fat 5g | 8% |
| Saturated Fat 3g | 15% |
| Polyunsaturated Fat 0g | |
| Monounsaturated Fat 1g | |
| Cholesterol 20mg | 7% |
| Sodium 115mg | 5% |
| Potassium 140.16mg | 4% |
| Carbohydrates 12g | 4% |
| Dietary Fiber 0g | 0% |
| Zvokudya 11g | |
| Protein 8g | |
| Vitamini A 1% · Vitamin C 0% | |
| Calcium 29% · Iron 0% | |
| * Kubva pane zvokudya zviviri zvekoriori | |
Nhamba yemakoriyamu mumukaka inobva kune marudzi amukaka waunosarudza kunwa uye mari yaunopedza. Umukaka wakaora (2 muzana mukaka) ndeimwe yemhando dzakawanda dzakakurumbira dzemukaka wemhou. Inopa mafuta mashoma kudarika mukaka wose asi ine giravira chekodami uye kugadzirwa kupfuura mukaka wakawanda.
Izvi ndezvokudya zvinokonzerwa nemhando dzakasiyana dzemukaka, zvichibva kudhipatimendi reDADA. Kuzviziva zvinogona kukubatsira iwe zviri nani kutsvaga mukaka wakakunakira iwe .
- Imwe mukombe wemukaka wakaoma unopa makirogiramu 83, 8 gramu eprotheni, 12 gramu e-carbohydrate, 12 gramu ye shuga, uye 0 magamu emafuta.
- Rimwe kapu ye1 muzana mukaka inopa 102 makorikiti, 8 gramu eprotheni, 12 gramu ye carbohydrate, 13 gramu ye shuga, 2 magamu emafuta akazara uye 2 magamu emafuta.
- Rimwe kapu yemukaka wakazara inopa makirogiramu 149, 8 gramu eprotheni, 12 gramu yemakrohydrate, 12 magamu e shuga, 8 magamu emafuta ose uye 5 gramu emafuta akazara.
- Rimwe kapu yehafu uye hafu inopa 315 makorikiti, 7 gramu eprotheni, 10 gm ya carbohydrate, 10 gramu ye shuga, 17 gm emafuta akazara uye 28 gm emafuta ose. Ramba uchifunga mupfungwa, zvisinei, kuti kushanda kamwe kwehafu nehafu kune imwe chete yepuniki inopa 20 makoriyori chete.
- Kushanda kamwe chete (teji imwechete) ye-cream cream inopa 821 makorikiti, 5 gramu eprotheni, 7 gramu yemakrohydrate, 7 magamu e shuga, 55 gm emafuta akazara uye 88 magamu emafuta ose. Kushanda kamwechete kwema cream cream ndiyo imwe puniji inopa 51 makorikiti.
Kana iwe uri ractose isingagumi, unogona kusarudza chimwe chezvizhinji zvakasiyana-siyana zvemukaka usina ruzivo.
Pane zvakawanda zvasarudzo zvokufunga.
- Imwe mukombe wemukaka we soy inopa makirogiramu 108, 6 gramu eprotheni, 12 gramu e-carbohydrate, 9 magamu e shuga, 1 gramu yemafuta akazara uye 4 gramu emazana ose emafuta.
- Imwe mukombe wemukaka wemarumondi inopa 93 makorikiti, 1 gramu eprotheni, 16 gramu yemakrohydrate, 15 magamu e shuga, 0 gm emafuta akazara uye 3 magamu emafuta ose.
- Imwe mukombe wemukaka usina-lactose (2% yakakora mafuta) inopa makirogiramu 122, 8 gramu eprotheni, 12 gramu yemakrohydrate, 12 gramu yehuga, 3 gm emafuta akazara uye 5 magamu emafuta ose.
- Imwe mukombe wekakhunta mukaka (makedheni) inopa 552 makorikiti, 5 gramu eprotheni, 13 gramu e-carbohydrate, 8 magamu eshuga, 51 gm emafuta akazara uye 57 gm emafuta ose.
- Imwe mukombe wemucheka wejunga inopa makoriri 112, 0,7 gramu eprotheni, 22 gm carbohydrate, 13 gramu ye shuga, 0 magamu emafuta akazara uye 2.3 magamu emafuta ose.
Kuporesa Mushonga Zvokudya
IUnited States Dhipatimendi Rezvekurima (USDA) inokurudzira kuti uise zvokudya zvekudya mune zvekudya kwako zuva nezuva. Zvokudya zvekudya zvinobatsira kuwedzera yako calcium uye mapuroteni kudya kwemafupa akasimba nemisungo. Iyo boka rekudya rekudya rinosanganisira zvinodhaka zvekaka nemishonga yakagadzirwa nemukaka.
Sezvo chikamu cheProgram yeChoMMPP, vanokurudzira kuti musarudze zvokudya zvekudya zvisina mafuta kana zvishoma mumafuta kuti kuderedze mafuta ako akazara.
Vanokurudzirawo kuti iwe usarudze michina yemukaka usina kuwedzerwa shuga kana kutapira.
Zvishoma Nezvoutano Zvokudya Zvamatare
Kunyange zvazvo inenge mishonga yose yemukaka inopa calcium nemamwe mishonga yakadai semapuroteni, mamwe emishonga yemukaka anopawo shuga yakawedzerwa. Kana uri kuedza kuderedza shure kwekuwedzerwa shuga, unogona kuda kuderedza kudya kwako kwezvinofadza zvekudya zvehuisi.
- Kushanda kamwe chete kehokorekiti (yakagadzirwa kubva mumukaka wose) kunopa makirogiramu 208, 8 gramu eprotheni, 26 gramu yemakrohydrate, uye 24 gramu ye shuga uye 10 gramu yehuga yakawedzerwa.
- Kushanda kamwe chete kwekasikwa-mukaka wakagadzirwa kunopa 220 makoriro, 7 gramu eprotheni, 32 gramu yemakrohydrate, uye 31 gramu ye shuga uye 18 gramu yehuga yakawedzerwa.
- Kushanda imwechete (imwe kone) yekamu yechando inopa 164 makorikiti, 4 gramu eprotini, 24 gramu yemakrohydrate, uye 17 magamu ehuga.
Zvimwe zvinoshandiswa zvechizi (seasina dairy cream for coffee) ndeimwe mukaka-soro inogona kudikanwa kana kudzivisa. Zvakawanda zvezvigadzirwa izvi zvakagadzirwa nemafuta uye mashizha ezviyo uye hazvipi hupi hwehutano hunobatsira hwehuta.
Kutenga nekuchengetedza Mazi
Misi zvokudya zvinoparara. Iwe unofanirwa kutenga chero mukaka wakawanda sezvaunoshandisa munguva pfupi. Usati watenga mukaka, chengeta "kutengeswa ne" zuva pane chigadziko kuti uve nechokwadi chokuti hachina kutopfuura.
Paunounza mukaka kumba, Dairy Council of California inokurudzira kuti iwe ugare uri mufiriji pakushambidza kwe 38-40 degrees. Vanokurudzirawo kuti uchengetedze mukaka kubva pamukova wefriji kuitira kuti igare yakanyanyisa. Uye usambobvumira kuti mukaka ugare panhare.
Uye zvakadini kana mukaka wako uchisvika kune-kutengesa zuva uye kune imwe yakasiyiwa muhari? Maererano neDare, inenge ichichengeteka kunwa. Vanotaura kuti kana mukaka uchiri kunhuhwa zvakanaka, kazhinji huri hunochengetedzwa kudya.
Iwe unogonawo kupisa mukaka kuti uite kuti ugare kwenguva yakareba, kunyange zvazvo ungashandura kunakirwa kana kugadzirwa kwechigadzirwa. Ingoyeuka kuti mukaka unowedzera paunenge wakaoma, saka unoda kubva mune imwe nzvimbo mumukaka wemukaka kuti urege kuparadza. Uye kana wakagadzirira kuishandisa, nyuchira mukaka mufiriji kana mumvura inotonhora.