Zina mwa zinthu zomwe zimafunidwa tsiku ndi tsiku, mikate yoyera ndi imodzi mwa zigawo zikuluzikulu zomwe ndi gawo la ogula nsomba tsiku ndi tsiku. Koma ndikuyenera kudziwa kuti kalori yokhudzana ndi mkate woyera ndi wokwanira komanso amagwiritsira ntchito mkate, pamene kudya zakudya nthawi zambiri sikugwira ntchito.
Olemera muzakudya, mkate woyera umazimitsa njala, ili ndi B-complex yachilengedwe yodetsa nkhawa, kotero kuti anthu omwe ali m'masautso amasankha kudya masangweji ndi buns, zimathandiza kuthetsa nkhawa ndi kulemera! Ndipo sizosadabwitsa, chifukwa magalamu 100 a mikate yoyera ali ndi 266 makilogalamu.
N'chifukwa chiyani mkate woyera umathandiza?
Inde, n'zosatheka kuletsa kudya mikate yoyera (caloriki yamtundu umodzi ndi 100-130 kcal, malingana ndi kukula kwake), koma, monga momwe akudziwira, chipatso choletsedwa ndi chokoma, kotero pa nthawi ya zakudya ndizofunikira kuti mulepheretse. Kugwiritsiridwa ntchito kwa mkate mu theka loyambirira la tsiku sikudzakhudza zakudya zopanda pake, ndipo tizilombo toyambitsa matenda zomwe zimakhala ndi mkate zidzathandiza kusunga mavitamini a thupi.
Mkate Woyera uli ndi:
- vitamini PP;
- vitamini E;
- vitamini K;
- choline;
- magnesiamu;
- calcium;
- potaziyamu;
- sodium;
- chitsulo;
- phosphorus;
- mkuwa;
- zitsulo;
- selenium;
- manganese;
- fluorine.
Ndikoyenera kudziwa kuti kalori yokhudzana ndi mkate woyera si ofunika monga momwe thupi limalandira kuchokera kwa mankhwalawa. Osati pachabe mkate kuyambira nthawi zakale anapatsidwa gawo lalikulu pa chakudya cha anthu. Ndipo lero, kuyang'ana pa mitundu yosiyanasiyana ya mkate yoperekedwa, anthu owerengeka amawerengera zakudya, ndipo mikate yoyera ndi imodzi mwa mitundu yokondedwa ndi yogulidwa kwambiri.
Mkate uli bwinoko?
Kusankha mkate umene umapatsa anthu, zakudya zopatsa thanzi zimalimbikitsa kuyerekezera mtengo wa caloric wa mkate wakuda ndi woyera. Ngakhale kuti zofananazo, mankhwalawa ndi otsutsana kwambiri ndi zomwe zili mu zakudya zamakono komanso zakudya. Mwachitsanzo, mu chakuda chakuda 100 magalamu chifukwa 201 kcal. Ndipo pambali pa zinthu zomwe zili ndi mkate woyera, zolemba za mkate wakuda zikuphatikizapo:
- vitamini H;
- vitamini E;
- beka-carotene;
- cobalt;
- chrome;
- iodini;
- sulfure;
- chrome.
Kuperewera kwa zinthu zambirizi, chifukwa cha zakudya ndi zakudya, kumabweretsa matenda aakulu, kotero kugwiritsidwa ntchito kwa mkate wakuda ndi njira yokhayo yotulukira.
Munthu aliyense, mwadala mwadala amadya mikate yoyera kuchokera ku zakudya zake, amadziwa kuti ziwerengero zingati zomwe amapewa zimakhudza moyo wake.
Pangani zakudya zanu zothandiza komanso zowonjezera zomwe zingatheke kuti munthu aliyense asasowe, asankhe mankhwala kuti atsatire zizoloŵezi zake, chifukwa kokha kukoma kwake kumapangitsa chipangizochi kukhala chofunika kwambiri, komanso chimaphatikizapo zizindikiro ndi zakudya zamtundu.