Izinzuzo Ezi-9 Zezempilo Ezisuselwa Ebisini Lama-alimondi

-Delile

• 1. Phansi kumaKhalori
• 2. Ishukela eliphansi
• 3. Kuphakeme kuVithamini E
• 4. Umthombo Omuhle We-calcium
• 5. Imvamisa Inothiswa ngo-Vitamin D
• 6. Ngokwemvelo i-Lactose-Free
• 7. I-Dairy-Free ne-Vegan
• 8. Iphansi ku-Phosphorus, Inenani Elilinganisiwe le-Potassium
• 9. Kulula kakhulu Ukungeza Ekudleni Kwakho
• Okusemqoka

Ubisi lwe-alimondi isiphuzo esinomsoco, esinama-kilojoule amancane athandwa kakhulu.

Wenziwa ngokugaya ama-alimondi, uwahlanganise namanzi bese uhlunga ingxube ukwenza umkhiqizo obukeka ufana nobisi futhi unambitheka lamantongomane.

Imvamisa, kunezelwa izakhamzimba ezengeziwe ezifana ne-calcium, i-riboflavin, i-vitamin E ne-vitamin D ukukhulisa okuqukethwe kwayo okunomsoco.

Izinhlobo eziningi zezentengiselwano ziyatholakala, kanti abanye abantu bayazenzela emakhaya.

Kuhle kulabo abangakwazi noma abangakhethi ukungaphuzi ubisi lwenkomo, kanye nabantu abathanda ukunambitheka.

Lo mbhalo ubhekisisa izinzuzo zezempilo eziyi-9 zobisi lwe-alimondi.

1. Phansi kumaKhalori

Ubisi lwe-alimondi luncane kuma-calories kunobisi lwenkomo.

Abanye abantu bakuthola kudida lokhu, njengoba ama-alimondi aziwa ukuthi anama-calories amaningi namafutha. Kodwa-ke, ngenxa yendlela okwenziwa ngayo ubisi lwe-alimondi, yingxenye encane kakhulu yama-alimondi ekhona kumkhiqizo ophelile.

Lokhu kuhle kubantu abafuna ukusika amakhalori futhi banciphise isisindo.

Inkomishi eyodwa (240 ml) yobisi lwe-alimondi olungenashukela iqukethe ama-kilojoule angaba ngu-30-50, kanti inani elifanayo lobisi lobisi lonke liqukethe ama-calories angu-146. Lokho kusho ukuthi ubisi lwe-alimondi luqukethe ama-calories angama-65-80% ambalwa (1, 2, 3).

Ukukhawulela ukudla kwakho ikhalori kuyindlela ephumelelayo yokwehlisa isisindo, ikakhulukazi ngokuhambisana nokuzivocavoca umzimba. Ngisho nokwehla kwesisindo esilinganiselwe okungu-5-10% wesisindo somzimba wakho kungasiza ekuvikeleni nasekulawuleni izimo ezinjengesifo sikashukela (,).

Uma uzama ukwehlisa isisindo, ukumane ubeke ubisi lobisi lwe-alimondi kabili noma kathathu ngosuku kungaholela ekwehliseni ikhalori nsuku zonke okungafika kuma-calories angama-348.

Njengoba amasu amaningi wokunciphisa isisindo ancoma ukuthi udle cishe ama-calories ambalwa angama-500 ngosuku, ukuphuza ubisi lwe-alimondi kungaba yindlela elula yokukusiza wehlise isisindo.

Khumbula ukuthi izinhlobo zezentengiselwano ezinoshukela zingaphakama kakhulu ngama-calories, njengoba ziqukethe ushukela ongeziwe. Ngokwengeziwe, izinhlobo ezenziwe ngokuhlunga ezenziwe zingase zibe nenani elikhulu lama-alimondi asele kuzo, ngakho-ke nazo zingaba ngama-calories aphezulu.

Ubisi lwe-alimondi olungenashukela luqukethe ama-calories angama-80% ambalwa kunobisi olujwayelekile lobisi. Ukuyisebenzisa njengokufaka esikhundleni sobisi lwenkomo kungaba isu eliphumelelayo lokwehlisa isisindo.

2. Ishukela eliphansi

Izinhlobo ezingenashukela zobisi lwe-alimondi ziphansi kakhulu kushukela.

Inkomishi eyodwa (240 ml) yobisi lwe-alimondi iqukethe kuphela amagremu ayi-1-2 wama-carbs, iningi lawo okuyi-fiber yokudla. Uma kuqhathaniswa, inkomishi eyi-1 (240 ml) yobisi lobisi iqukethe amagremu ayi-13 ama-carbs, iningi lawo ushukela (1, 2, 3).

Kubalulekile ukuqaphela ukuthi izinhlobo eziningi zentengiso zobisi lwe-alimondi zinoshukela futhi zinambitheka ngoshukela ongeziwe. Lezi zinhlobo zingaqukatha cishe u-5-17 amagremu kashukela enkomishini ngayinye (240 ml) (6, 7).

Ngakho-ke, kubalulekile ukuthi uhlale uhlola ilebula lokondleka kanye nohlu lwezithako ngoshukela ongeziwe.

Kodwa-ke, ubisi lwe-alimondi olungenashukela lungasiza labo abazama ukunciphisa ukudla kwabo ushukela.

Isibonelo, abantu abanesifo sikashukela kaningi badinga ukunciphisa ukudla kwabo kwansuku zonke kwe-carbohydrate. Ukushintsha ubisi lobisi ngobisi lwe-alimondi kungaba yindlela enhle yokufeza lokhu ().

Ubisi lwe-alimondi olungenashukela ngokwemvelo lunoshukela omncane, okwenza ulungele labo abanciphisa ukuphuza kwabo ushukela, njengabantu abanesifo sikashukela. Kodwa-ke, izinhlobo eziningi zinoshukela, ngakho-ke kusabalulekile ukuhlola ilebuli yokudla.

3. Kuphakeme kuVithamini E

Ama-alimondi ngokwemvelo aphakeme ku-vitamin E, ahlinzeka ngama-37% wemfuneko yansuku zonke ka-vitamin E ngama-ounce ama-28 (9 amagremu).

Ngakho-ke, ubisi lwe-alimondi futhi luwumthombo wemvelo kavithamini E, noma izinhlobo eziningi zentengiso zengeza u-vitamin E owengeziwe ngenkathi kucutshungulwa ().

Inkomishi eyodwa yobisi lwe-alimondi (240 ml) inikeza ama-20-50% wemfuneko yakho yansuku zonke kavithamini E, kuya ngohlobo lomkhiqizo. Uma kuqhathaniswa, ubisi lobisi alunalo nhlobo uvithamini E (1, 3, 11).

UVitamin E yi-antioxidant enamandla elwa nokuvuvukala nengcindezi emzimbeni (,).

Kuyasiza ukuvikela izifo zenhliziyo nomdlavuza, futhi futhi kungaba nemiphumela emihle empilweni yethambo neyamehlo (,,,).

Ngaphezu kwalokho, i-vitamin E itholakale izuzisa kakhulu impilo yobuchopho. Ucwaningo luthole ukuthi kuthuthukisa ukusebenza kwengqondo. Kubonakala sengathi kunciphisa ubungozi besifo i-Alzheimer futhi kunganciphisa ukuqhubeka kwaso ().

Inkomishi eyodwa (240 ml) yobisi lwe-alimondi ingakunikeza ngama-20-50% wemfuneko yakho yansuku zonke kavithamini E. UVitamin E yi-antioxidant enamandla enganciphisa ukuvuvukala, ingcindezi kanye nengozi yezifo.

4. Umthombo Omuhle We-calcium

Ubisi neminye imikhiqizo yobisi yimithombo esemqoka ye-calcium ekudleni kwabantu abaningi. Inkomishi eyodwa (240 ml) yobisi lonke ihlinzeka ngama-28% okudla okunconywayo nsuku zonke (3).

Uma kuqhathaniswa, ama-alimondi aqukethe inani elincane le-calcium kuphela, ama-7% kuphela wemfuneko yansuku zonke nge-ounce elilodwa (28 amagremu) (19).

Ngoba ubisi lwe-alimondi luvame ukusetshenziselwa ukubuyisela ubisi lobisi, abakhiqizi balunothisa nge-calcium ukuqinisekisa ukuthi abantu abaphuthelwa ().

I-calcium ingumbiwa obalulekile ekuthuthukiseni nasempilweni yamathambo. Kuyasiza futhi ekunciphiseni ubungozi bokuqhekeka kanye ne-osteoporosis ().

Ngokwengeziwe, i-calcium iyadingeka ekusebenzeni kahle kwenhliziyo, izinzwa nemisipha.

Inkomishi eyodwa yobisi lwe-alimondi (240 ml) ihlinzeka ngama-20-45% entengo yansuku zonke enconyiwe ye-calcium (1, 11).

Eminye imikhiqizo isebenzisa uhlobo lwe-calcium olubizwa nge-tricalcium phosphate, kune-calcium carbonate. Kodwa-ke, i-tricalcium phosphate nayo ayigxilile kahle. Ukuze ubone ukuthi hlobo luni lwe-calcium olusetshenziswa obisini lwakho lwe-alimondi, hlola ilebula lezithako ().

Uma wenza ubisi lwe-alimondi ngokwakho ekhaya, kungadingeka ukuthi uthole eminye imithombo ye-calcium ukwengeza ukudla kwakho, njengoshizi, iyogathi, inhlanzi, imbewu, imidumba nemifino enamaqabunga.

Ubisi lwe-alimondi luhlanganiswe ne-calcium ukuhlinzeka ngama-20-45% wezidingo zakho zansuku zonke ngokudla ngakunye. I-calcium ibaluleke kakhulu empilweni yamathambo, kufaka phakathi nokuvinjelwa kokuqhekeka kanye ne-osteoporosis.

5. Imvamisa Inothiswa ngo-Vitamin D

UVitamin D yisakhi esibalulekile sezici eziningi zempilo enhle, kufaka phakathi ukusebenza kwenhliziyo, impilo yethambo nokusebenza komzimba (,).

Umzimba wakho ungawukhiqiza lapho isikhumba sakho sivezwa yilanga. Kodwa-ke, abantu abangama-30-50% abatholi uvithamini D owenele ngenxa yombala wabo wesikhumba, indlela yokuphila, amahora amade okusebenza noma ukuhlala nje endaweni lapho kunelanga elilinganiselwe ().

Ukushoda kuka-Vitamin D kuhlotshaniswa nengozi eyandayo yomdlavuza, isifo senhliziyo, umfutho wegazi ophakeme, i-osteoporosis, ubuthakathaka bemisipha, izingqinamba zokuzala, izifo ezizimele nezifo ezithathelwanayo (,,,).

Ukudla okumbalwa kakhulu ngokwemvelo okuqukethe uvithamini D, ngakho-ke abenzi bangaqinisa ukudla ngakho. Imikhiqizo evame ukuqiniswa ngovithamini D ifaka phakathi ubisi, amajusi, okusanhlamvu, ushizi, imajarini neyogathi (,).

Ubisi oluningi lwama-alimondi luqiniswe ngevithamini D2, eyaziwa nangokuthi i-ergocalciferol. Ngokwesilinganiso, inkomishi eyi-1 (240 ml) yobisi lwe-alimondi oluqinisiwe inikeza ama-25% wokudla okunconywayo nsuku zonke kwevithamini D (1, 11)

Ubisi lwe-alimondi olwenziwe ekhaya ngeke lube novithamini D, ngakho-ke kuzodingeka ufune eminye imithombo yokudla uma ungatholi uvithamini D owanele elangeni.

I-Vitamin D iyisakhi somzimba esibalulekile empilweni enhle, yize abantu abangama-30-50% bentshoda. Ubisi lwe-alimondi luqiniswe ngovithamini D futhi luhlinzeka cishe ngekota yokudla okunconywayo kwansuku zonke enkomishini engu-1 (240-ml).

6. Ngokwemvelo i-Lactose-Free

Ukungabekezelelani kwe-Lactose yisimo lapho abantu bengakwazi ukugaya i-lactose, ushukela obisini.

Kubangelwa ukuntuleka kwe-lactase, i-enzyme ebhekele ukwehlukanisa i-lactose ibe yifomu lokugaya kakhulu. Lokhu kushoda kungabangelwa ufuzo, ukuguga noma izimo ezithile zezokwelapha ().

Ukungabekezelelani kungadala izimpawu ezahlukahlukene ezingathandeki, kufaka phakathi ubuhlungu besisu, ukuqunjelwa kanye negesi (,).

Ukungabekezelelani kwe-Lactose kulinganiselwa ukuthi kungathinta abantu abangafika kuma-75% emhlabeni wonke. Kuvame kakhulu kubantu abamhlophe abadabuka e-Europe, kuthinta u-5-17% wabantu. Kodwa-ke, eNingizimu Melika, e-Afrika nase-Asia, amanani aphakeme njengama-50-100% (,).

Ngoba ubisi lwe-alimondi ngokwemvelo alunalo i-lactose, kuyindlela efanelekayo kubantu abangabekezelelani ne-lactose.

Kufika kuma-75% wabantu bomhlaba abangabekezelelani ne-lactose. Ubisi lwe-alimondi ngokwemvelo alunalo i-lactose, okwenza kube okunye okuhle kubisi.

7. I-Dairy-Free ne-Vegan

Abanye abantu bakhetha ukugwema ubisi lobisi njengenkolo, ezempilo, ezemvelo noma indlela yokuphila, njenge-veganism ().

Njengoba ubisi lwe-alimondi lusekelwe ngokuphelele ezitshalweni, lulungele wonke la maqembu futhi lungasetshenziswa esikhundleni sobisi lobisi lodwa noma kunoma iyiphi iresiphi.

Ngokwengeziwe, ubisi lwe-alimondi alunamaprotheni abangela ukungezwani nobisi kuze kufike ku-0.5% wabantu abadala (,,).

Ngenkathi ubisi lwe-soy lube yindlela ehlukile yendabuko kubisi lobisi lwabantu abadala, kuze kufike ku-14% wabantu abaphikisana nobisi lobisi nabo bayaphikisana nobisi lwe-soy. Ngakho-ke, ubisi lwe-alimondi lunikeza enye indlela enhle (34).

Kodwa-ke, uma unikezwe ukuthi ubisi lwe-alimondi luphansi kakhulu kunamaprotheni agayekayo uma kuqhathaniswa nobisi lobisi, alifanelekile ukufaka esikhundleni sezinsana noma izingane ezincane ezinokungezwani nobisi. Esikhundleni salokho, bangadinga amafomula akhethekile (34).

Ubisi lwe-alimondi lusekelwe ngokuphelele ezitshalweni, okwenza lulungele ama-vegans nabanye abantu abagwema imikhiqizo yobisi. Futhi kufanele abantu abanenkinga yokungezwani komzimba nobisi. Ngenxa yokuthi iphansi kwamaphrotheni, ayifanelekile njengokufaka esikhundleni sobisi ngokuphelele ezinganeni ezisencane.

8. Iphansi ku-Phosphorus, Inenani Elilinganisiwe le-Potassium

Abantu abanesifo sezinso esingalapheki bavame ukugwema ubisi ngenxa yamazinga aphezulu e-phosphorus ne-potassium (35, 36).

Ngoba izinso zabo azikwazi ukusula kahle lezi zakhi zomzimba, kunengozi abazoyakha egazini.

I-phosphorus eningi egazini inyusa ingozi yesifo senhliziyo, i-hyperparathyroidism kanye nesifo samathambo. Khonamanjalo, i-potassium eningi kakhulu inyusa ingozi yokungahleleki kahle kwesigqi senhliziyo, isifo senhliziyo nokufa (35, 36).

Ubisi lobisi luqukethe i-233 mg ye-phosphorus kanye ne-366 mg ye-potassium ngenkomishi (240 ml), kanti inani elifanayo lobisi lwe-alimondi liqukethe kuphela i-20 mg ye-phosphorus ne-160 mg ye-potassium (35).

Kodwa-ke, amanani angahluka kusuka kumkhiqizo kuya kumkhiqizo, ngakho-ke kungadingeka ukuthi uhlole nomkhiqizi.

Uma unesifo sezinso, izidingo zakho nemikhawulo yakho ingahluka ngokuya ngesigaba sakho sesifo namazinga egazi amanje we-potassium ne-phosphorus (37).

Kodwa-ke, ubisi lwe-alimondi lungaba ngenye indlela efanelekile kubantu abazama ukunciphisa ukudla kwabo i-potassium ne-phosphorus ngenxa yesifo sezinso.

Abantu abanesifo sezinso esingalapheki bavame ukugwema ubisi ngenxa yamazinga aphezulu e-potassium ne-phosphorus. Ubisi lwe-alimondi lunamazinga aphansi kakhulu alezi zakhi zomzimba futhi lungaba enye indlela efanelekayo.

9. Kulula kakhulu Ukungeza Ekudleni Kwakho

Ubisi lwe-alimondi lungasetshenziswa nganoma iyiphi indlela ukuthi ubisi lobisi olujwayelekile lungasetshenziswa.

Ngezansi kunemibono yokuthi ungayifaka kanjani ekudleni kwakho:

• Njengesiphuzo esinomsoco, esiqabulayo
• Ku-cereal, muesli noma i-oats ngesikhathi sasekuseni
• Etiyeni lakho, ikhofi noma ushokoledi oshisayo
• Kuma-smoothies
• Ekuphekeni nasekubhakeni, njengokupheka kwama-muffin nama-pancake
• Kumasobho, amasoso noma okokugqoka
• Ku-ayisikhilimu wakho owenzele ekhaya
• Ku-yoghurt yama-alimondi eyenziwe ngokwenza

Ukwenza inkomishi e-1 (240 ml) yobisi lwe-alimondi ekhaya, hlanganisa inkomishi uhhafu wama-alimondi angeniswe isikhumba ne-1 inkomishi (240 ml) yamanzi. Bese usebenzisa isikhwama samantongomane ukuhluza okuqinile okuvela enhlanganisweni.

Ungayenza ibe nkulu noma ibe ncanyana ngokulungisa ubuningi bamanzi. Ubisi lungagcinwa kuze kube yizinsuku ezimbili esiqandisini.

Ungaphuza ubisi lwe-alimondi wedwa, ungeze okusanhlamvu nasekhofi noma usetshenziswe ezinhlotsheni ezahlukahlukene zokupheka nokupheka. Ungayenza ekhaya ngokuhlanganisa ama-alimondi ofakwe ngamanzi, bese uxubanisa ingxube.

Okusemqoka

Ubisi lwe-alimondi luhlukile, lubisi olunomsoco olunezinzuzo eziningi ezibalulekile zezempilo.

Kunama-calories amancane noshukela futhi une-calcium eningi, uvithamini E novithamini D.

Ngokwengeziwe, ilungele abantu abane-lactose ukungabekezelelani, ukungezwani nobisi noma isifo sezinso, kanye nalabo abane-vegan noma abagwema ubisi nganoma yisiphi esinye isizathu.

Ungasebenzisa ubisi lwe-alimondi nganoma iyiphi indlela ongasebenzisa ngayo ubisi lobisi olujwayelekile.

Zama ukuyifaka okusanhlamvu noma ikhofi, uyihlanganise namasmoothies futhi ukusebenzisele izindlela zokupheka u-ayisikhilimu, amasobho noma amasoso.