Kufunga nezvekuchinjira kumiti-yakavakirwa mamaki? Kunyangwe iri ingangoita sarudzo yakanaka, chekutanga zvakakosha kuti utarise zvakanakira nekusagadzikana kwerudzi rumwe nerumwe kuti uone kana zvichinyatso kuita kudaro, uye kana zvirizvo, nderupi rudzi rwakanyanya kukodzera pane zvaunoda.
Soy mukaka: Mukombe wega wega unopa makumi masere macalorie, 80 gramu emafuta uye 2 gramu epuroteni. Sezvo chiri chinwiwa chisina kujeka, inomiririra yakanakisa imwe mukaka wemombe kune vanhu vane lactose kusawirirana. Inogona kudzora njodzi yehosha yemoyo nekutenda kune mapuroteni ayo, polyunsaturated mafuta, mavitamini uye faibha, pamwe nemupiro wayo usingakoshi wemafuta akazara. Usati wabheja pane chimbo, ita shuwa kuti haina shuga yakawedzerwa uye yakasimbiswa necalcium.
Mukaka weAlmond: Ichi chinwiwa chine pakati pe 30 uye 40 macalorie pamukombe. Iyo haipe mafuta akazara, uye mavhezheni akasimbiswa ane huwandu hwakaenzana hwevitamin D semukaka wemombe wakasvetwa uye unosvika makumi mashanu muzana muzana calcium kupfuura mamwe marangi. Inogona kubatsira kudzikisa cholesterol, kuzvimba uye kugadzirisa huropi mashandiro, nekuda kwayo polyunsaturated fatty acids. Nezve mapuroteni, iri pazasi pemukaka wemombe uye dzimwe nzira, saka, mukushandisa zuva nezuva, ingangove iri sarudzo isiriyo. Kumwe kukanganisika kwemukaka uyu-wakagadzirwa nemiti ndeyekuti mazhinji ane shuga yakawedzerwa, yakaipa kune moyo. Maarumondi akanaka kune ino nhengo, kunyange iri muchimiro chemukaka, kwete zvakanyanya.
Hemp mukaka: Inouya kubva kune chirimwa checannabis, asi haina THC - iyo psychoactive chinogadzirwa mbanje - sezvo iri mhando dzakasiyana. Kuenderana kwaro uye kunhuhwirira kwakafanana neiya yemukaka weamondi. Imwe kapu ine makumi masere macalorie uye 80/1 g yemafuta akazara. Inopawo calcium uye magnesium, uye yakazara ne omega 2 fatty acids, matatu ane hutano pamoyo. Iyi sarudzo yakanaka kune vanhu vane lactose isingashiviriri kana vane soy allergies.
Mukaka wekokonati: Pamakoriori makumi mana nemashanu pamukombe, ichi chinwiwa chakabatanidzwa nenjodzi yakaderera yechirwere chemwoyo. Chakavanzika chinogona kuwanikwa mukuti mafuta ako akazara (anosvika magiramu mana pamukombe) ndewemhando inozivikanwa senge yepakati cheni mafuta acids. Nekudaro, hapana tsvagiridzo yakakwana yati yaitwa kuti vakwanise kutaura zvine mutsindo kuti mukaka wekokonati sarudzo yemoyo ine hutano. Nyanzvi dzinopa zano kuti ese akazara mafuta anoramba achibatwa zvakaenzana izvozvi.
Mukaka wemupunga: Inofananidzwa nemukaka wemombe, ine calcium yakafanana, kunyangwe paine mashoma macalorie pamukombe pane izvi: 113 maringe ne83 yemukaka wakatsetseka. Iyo haina mafuta akazara. Kukanganisa kwayo ndeyekuti inogona kuwedzera cholesterol yakaipa nekuti ine hupfumi mumahydrohydrate uye yakaderera mumapuroteni. Kuti uzvienzanise, ita shuwa kuti unozviwana kubva kune zvimwe zviwanikwa.