Dairy Nutrition Facts
Zvigadzirwa zvekudya zvinosanganisira mukaka nemiti yakagadzirwa nemukaka. Vazhinji vavo vanonyanya kubudisa mishonga ye calcium uye mapuroteni. Ichokwadi, nokuti mukaka wakareba zvakadai mumakisikiti yakapiwa boka rekudya rawo pa USDA SelectMyPlate webusaiti.
Chii Chinopesana seChibereko Chekudya?
Misi, kamu, yakaoma, uye chese yakashata zvose zvinosanganiswa seiri. Butter inobva mumukaka zvakare, asi sezvo inenge isina mafuta isina calcium, haisi inyanzvi yakaenzana semuchero wemuviri.
MuUnited States, huwandu hwemichero yehuni hunogadzirwa nemukaka wemhou. Asi iwe unogonawo kuwana mukaka wembudzi uye chezi pamwe chete necheki yakagadzirwa kubva mumakaka emakwai.
Zvigadzirwa zvemiti zvakagadzirwa nemukaka zvinosanganisira yogurt, pudding, ice cream, yogurt yakasviba, uye mukaka wakaoma wemukaka. Izvo zvose zvakanaka kubva kune calcium, asi zvinogonawo kuva dzakakora mumafuta uye shuga, saka zvakakosha kuverenga makoriri uye kuchengetedza mazana ezvimwe mukutarisa.
Pane Pane Zvimwe Zvimwe Zvokudya Mishonga?
Vamwe vanhu vanokonzera mukaka kana vasingakwanisi kugadzira lactose (mushuga wekisi) zvakanaka zvokuti havagoni kudya mishonga yemisi. Uyewo, vanhu vanotevera kudya kwemaini havafaniri kudya chero mishonga yemishonga kubva pavanouya kubva kumhou.
Zvimwe zvinoshandiswa kumiti yemidziyo yemidziyo zvinosanganisira mukaka we soy uye soy 'cheese.' Iwe unogonawo kudya mishonga yemukaka, yakadai seamamondi uye mukaka wekashew, kana mukaka wejunga. Dzimwe nzira dzekudya hazviiti kuti zvive nehuwandu hwehutano hwakadai semukaka nemimwe michina yemishonga , asi inowanzosimbiswa ne calcium uye vitamini D.
Nutrient Found in Dairy Products
Zvechokwadi, mishonga yemakese yakakwirira mu calcium.
Ndicho chinoita kuti vazivikanwe. Asi, ivo vanewo mapuroteni uye potasium, uye mukaka unowanzosimbiswa ne vitamin D uye dzimwe nguva vitamini A.
Zvigadzirwa zvemiti zvinogona kuva zvakakora mumafuta, kusanganisira mafuta akazara, asi iwe unogona kazhinji kusarudza mafuta mashoma uye asina-mafuta zvekudya zvako zvekudya zvekuda. Uye, chokwadi, mishonga yemakisi yakafanana neye ice cream, mukaka wakavhenganiswa, uye yogurt yakasvibiswa inogona kuva yakakwirira mune shuga yakawedzerwa.
Kana iwe usingadyi mishonga yemakwenzi, iwe unogona kuwana marisiyamu akawanda kubva kune mamwe mavara semafuta mashizha ane mavara mashizha akadai sekare, bok choy uye broccoli, hove dzomukango (nemapfupa), soybea, kana vatsigiri vehove vakambotaurwa kare. Iwe unogona kuwedzera vitamini D yakawanda nokuti hapana zvezvokudya izvozvo zvakanaka kubva kune vitamini D. Kutaura zvazviri, zvishomanana zvekudya zvine vitamini D, asi iwe unotaura nemudzidzisi wako wehutano nezvekutora mamwe majekiseni kana iwe usiri kuwanika zvakakwana kuzuva kwezuva zuva rose.
Kana uri kutsvaga mamwe mapuroteni, uchawana nyama yakawanda, huku, hove, maruva, nuts uye mbeu.
Uye mamwe mishonga yePotassium inosanganisira zvibereko zvose uye miviri .
Health Health Benefits of Dairy Products
Calcium inokosha pakuvaka nekuchengetedza mapfupa uye kudya kwekugadzirwa kwemishonga kunobatanidza nehutano hwehutano uye inogona kubatsira kuderedza dambudziko rako rehasteoporosis, iyo inowedzera simba remapfupa. Calcium inofanirwawo kuti huve hutano hwakanaka uye hutano hunoita basa uye ropa rinoputika.
Uchaona kuti michina yakawanda yemishonga uye nzira dzakawanda dzehuisi dzinosimbiswa ne vitamini D. Izvozvo ndezvokuti muviri wako unoda vitamini D kuti uwane calcium zvakanaka. Uye apo iwe haufaniri kudya vitamini D panguva imwechete yezvokudya zve-calcium-rich, zvinongoratidzika sekanaka.
Vanhu vanodya mukaka wakawanda nemimwe michina yekurairi inowanzove yakaderedza dambudziko rehutano hwemwoyo, chirwere chechirwere cheshuga, uye kuwedzerwa kweropa. Chikafu chakakwirira mumukaka nemichero yehuchi zvinobatanidzwawo nekuve uine utano hwakanaka, kunyanya muvana.
Yakarumbidzwa Kushumira Kwekuda Kwemazuva Nezuva
Zano rezuva rega rega rekugadzirwa kwemishonga rinoenderana nezera uye calcium inoda.
Vana kubva pamakore maviri kusvika matatu vanoda makapu maviri emukaka pazuva kana vana kubva pamakore mana kusvika kumasere vanoda makore makumi maviri nehafu emukaka pazuva. Munhu wese anopfuura makore gumi nemasere anofanira kudyira makapu matatu emukaka zuva rimwe nerimwe.
Hasi zvisikwa zvose zvemakaka zvakaenzana, zvechokwadi. Pane musiyano mukuru mukudya kwekudya mune mukombe wemukaka wakaenzaniswa nekapu yechizi kana ice cream saka USDA inoshandura chikafu chekuita kushandiswa hukuru mu 'mukombe zvakafanana.' Mukombe mumwe nomumwe wakaenzana unofanirwa kukurudzira chigadzirwa chako chemazuva ose, asi cherechedza kuti makirori anogona kusiyana zvakanyanya:
- 8 ounces ye yogurt
- 1 1/2 ounces wekasiki
- 2 mativi echeki akaoma
- 1/3 mukombe shredded cheese
- 2 ounces of cheese yakagadzirwa, yakadai seAmerican cheese
- 2 makapu kottage cheese
- 1 cup cup frozen yogurt
- 1 1/2 mukombe ice cream
- 1 cup soymilk
Kuisa Dairy muDyiro Renyu
Zviri nyore kuisa mishonga yemakwenzi muzuva rako. Edza zvimwe zvemashoko aya:
- Imwai mukaka uchidya
- Wedzerai mukaka kune cereal panguva yekudya
- Fukidza shredded cheddar cheese pane saladhi yako kana yemiriwo
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Wedzera Zvimwe Mishonga Dzairi Kudya Zvako Kuti Uwedzere Nhamba dzeCalcium
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Milk Nutrition Facts: Calories uye Health Benefits
- Idya yogurt sechingwa nemuchero mutsva, marimu akachekwa uye uchi hudiki
- Grate parmesan cheese pamusoro pe popcorn
- Wedzera chidimbu chechizi kune sandwich
- Shandisa cheese nemuchero mutsva semunofadza
- Miti yakasvibira mashizha ane cottage cheese uye tomato wedges
Iwe unogonawo kuita zvikafu zvine utano uye zvokudya zvinoshandisa michina yemishonga sezvivako. Heano zvimwe zvezvatinoda:
- Nzira Yokuita Nayo Nzira Yakanakisisa Yekutongwa-Isina Grilled Cheese Sandwich
- Health Mac & Cheese muSlow Cooker
- Healthy Snacks for Cheese Lovers
- Nzira Dzakanakira Kuita Yogurt YomuGirisi Pamba
- Tzatziki ne Mint - Chikafu cheJogurt Yogurt
> Sources:
> Thorning TK, Raben A, Tholstrup T, Soedamah-Muthu SS, Givens I, Astrup A. "Mishonga uye Mishonga Yakaoma: Zvakanaka kana Zvakaipa Zvehutano Hwevanhu? Kuongororwa kweZvose Zvesayenzi Zvesayenzi." Zvokudya Nutriti Res. 2016 Nov 22; 60: 32527.
> United States Dhipatimendi Rezvekurima. "Zvose NezveDairy Group."