Izizathu ezi-5 zokudla ushizi omningi

-Delile

• 1. Kukusiza wehlise isisindo
• 2. Kugwema umdlavuza wamathumbu
• 3. Yehlisa i-cholesterol embi
• 4. Ilawula ukuhamba kwamathumbu
• 5. Kuqinisa amathambo namazinyo
• Ungenza kanjani ushizi onokhilimu ekhaya
• Indlela Yokwenza Ushizi Ozenzele
• Imininingwane yokudla okunoshizi
• Inani elidingekayo loshizi
• Imininingwane Yezomsoco Yeshizi LamaMinas

Ushizi ungumthombo omkhulu wamaprotheni ne-calcium namagciwane asiza ukulawula amathumbu. Kulabo abanokungabekezelelani kwe-lactose futhi njengoshizi, ukukhetha ushizi ophuzi nogugile njengeparmesan yisixazululo ngoba ine-lactose encane kakhulu futhi ingaba umthombo omkhulu we-calcium ikakhulukazi.

Ukwenza ushizi kuyadingeka ukugoqa ubisi, inqubo lapho ingxenye eqinile, equkethe amafutha namaprotheni, ihlukaniswa noketshezi. Ngokuya ngohlobo lwe-rennet nesikhathi sokuguga, kungenzeka ukuthi ube noshizi othambile, njenge-cottage ne-ricotta, noma onzima, njenge-cheddar, i-parmesan noma i-blue, ngokwesibonelo.

Kodwa-ke, zonke izinhlobo zikashizi zinezinzuzo ezinhle kakhulu ngoba ziqukethe izakhi ezifanayo nobisi neyogathi, njenge-calcium, amaprotheni noma uvithamini B12. Kodwa-ke, kuya ngoshizi, amanani angahluka.

Ngaphezu kwalokho, ushizi futhi ungumthombo wama-probiotic, angama-bacteria amahle asiza ukulawula izitshalo zamathumbu, ukulwa nezinkinga ezifana nokuqunjelwa, igesi eyeqile noma uhudo.

1. Kukusiza wehlise isisindo

Ushizi ungenye yokudla okunothe kakhulu ngamaphrotheni, okusiza ukukhulisa umuzwa wokusutha, ngoba lolu hlobo lokudla luthatha isikhathi eside ukudlula ukusuka esiswini kuya emathunjini, kunciphisa isifiso sokudla kakhulu.

Kodwa-ke, ushizi ongcono kakhulu wokunciphisa isisindo ulula kunazo zonke, njenge-fresh, cottage noma ushizi we-ricotta, njengoba unamafutha amancane.

Ngaphezu kwalokho, ucwaningo olusha lukhombisa ukuthi i-butyrate, into eyakha amathumbu ngemuva kokuvutshelwa koshizi, ingakhuphula imetabolism, ngakho-ke, yenza kube lula ukushiswa kwamafutha omzimba. Bona amathiphu amaningi okunciphisa isifiso sakho sokudla.

2. Kugwema umdlavuza wamathumbu

I-Butyrate, eyakhiwa emathunjini ngenxa yokugaywa koshizi, okusiza umsebenzi nokuhlukanisa amaseli emathumbu, ukuvimbela ukuguquka kwamapayipi okuvela noma ukuguqula amaseli ekuphindaphindaneni kwakhe umdlavuza.

Ngaphezu kwalokho, le nto futhi yehlisa i-pH yamathumbu, inciphisa amathuba okuba nezinguquko ezimbi kumaseli.

3. Yehlisa i-cholesterol embi

Ukudla ushizi kusiza ukulawula ukusebenza kwamathumbu futhi kunikeze i-butyrate ebalulekile yokusebenza kwamaseli emathumbu. Lapho ithumbu liphilile, liyakwazi futhi ukukhiqiza i-butyrate eyengeziwe futhi, amanani aphezulu ale nto, asiza ukwehlisa amazinga aphezulu we-cholesterol embi.

Ngakho-ke, ngokunciphisa amazinga e-cholesterol, ushizi futhi uyindlela enhle yokuvikela inhliziyo nalo lonke uhlelo lwemithambo yegazi ezinkingeni ezinkulu ezifana nomfutho wegazi ophakeme, ukwehluleka kwenhliziyo noma i-infarction.

4. Ilawula ukuhamba kwamathumbu

Njenge-yogurt, ushizi futhi unokuqukethwe okuphezulu kwama-probiotic asiza ukulinganisa izimbali zamathumbu, ukuvimbela ukuvela kwezinkinga ezinjengokuqunjelwa noma uhudo.

Ngakho-ke, lokhu kungukudla okusiza ekunciphiseni ukungakhululeki kwezinye izifo zamathumbu ezifana ne-colitis, i-irritable bowel syndrome noma isifo sikaCrohn.

5. Kuqinisa amathambo namazinyo

Ukudla ukudla okunenani elifanele le-calcium kusiza ukugcina amathambo akho enempilo futhi eqinile, evimbela izinkinga ezinjenge-osteoporosis. Njengayo yonke imikhiqizo yobisi, ushizi une-calcium eningi futhi uyasiza kulo msebenzi.

Kodwa-ke, ushizi ufaneleke kakhulu kunezinye izakhi ngoba unenhlanganisela yamaprotheni namavithamini B enza lula ukumuncwa kwe-calcium emzimbeni.

Ngokuqondene namazinyo, ngaphandle kokunotha nge-calcium, ushizi uvikela nokuguguleka kwama-asidi atholakala ekudleni okunjengetiye, ikhofi, iwayini noma iziphuzo ezibandayo.

Ungenza kanjani ushizi onokhilimu ekhaya

Ukwenza ushizi omuhle onokhilimu ukusabalalisa isinkwa noma ama-crackers noma ama-crackers, ngidinga ukulandela le mihlahlandlela

Izithako:

• 1 litre lobisi oluphelele
• 20 ml weviniga omhlophe
• 1 ingcosana kasawoti
• Isipuni esingu-1 esingajulile sebhotela

Imodi yokulungiselela:

Bilisa ubisi bese ufaka uviniga. Linda imizuzu embalwa ukuthi ubisi luqoshwe, bese uvele ususe ingxenye ejiyile ngentambo noma ngesipuni esibekiwe ubeke esitsheni bese ufaka usawoti nebhotela bese ushaya nomxube ukuze kube ukhilimu ngokwengeziwe. Bese uvele uyigcine esitsheni sengilazi bese uyigcina esiqandisini.

Indlela Yokwenza Ushizi Ozenzele

Ukwenza ushizi wendabuko, kufanele ulandele lezi zinyathelo:

Izithako:

• Amalitha ayi-10 obisi
• Isipuni esingu-1 se-rennet noma i-rennet, esitholakala ezitolo ezinkulu
• ½ inkomishi yetiye kasawoti

Imodi yokulungiselela:

Epanini eliphezulu, beka amalitha ayi-10 obisi, i-rennet nosawoti uhlanganise kahle. Makuhlale ihora lonke. Ngemuva kwalokho, phula ukhilimu owakhiwe usebenzisa isipuni, bese ususa ingxenye eqinile yenhlanganisela ngesipuni esinefotoyi. Le ngxenye eqinile kufanele ibekwe ngesihlungo esifakwe ngendwangu ehlanzekile. Cindezela indwangu ngokuqinile ukuze ususe wonke amasondo, dlulisa ingxube yendwangu kwifomu elungele ushizi bese uyishiya ikhipha amanzi amahora ayi-8. Uma ungenalo ifomu loshizi ekhaya, ungasebenzisa isitsha sepulasitiki bese wenza izimbobo ezincane ngethiphu lemfoloko eshisayo zombili ezinhlangothini nangaphansi kwesitsha, ukuvumela isondo likhiphe futhi ushizi qina.

Ukulawula impilo yeshalofu, yazi ukuthi ushizi ungadliwa isikhathi esingakanani.

Imininingwane yokudla okunoshizi

Ithebula elilandelayo libonisa ukwakheka kwezinhlobo ezahlukene zikashizi:

Leli thebula lisiza ukukhomba izinhlobo ezinhle kakhulu zikashizi, ngokuya ngenhloso yomuntu ngamunye. Ngakho-ke, labo abafuna ukunciphisa umzimba kufanele bagweme ushizi onamafutha amaningi namakhalori, ngokwesibonelo.

Inani elidingekayo loshizi

Ukuthola yonke imihlomulo yoshizi, umthamo onconyiwe ungama-gramu angama-20 kuye kwangama-25 ngosuku, okulingana nocezu lweshizi olungu-1 noma 2.

Ngokuya ngenhloso ngayinye, uhlobo lweshizi kufanele luguqulwe, ikakhulukazi maqondana nenani lamafutha, kukhunjulwe ukuthi ushizi ophuzi kakhulu imvamisa yilawo anokuqukethwe okunamafutha amaningi nekhalori.

Uma ungabekezelelani ne-lactose, funda ukuthi ungayisusa kanjani i-lactose koshizi nokunye ukudla.

Imininingwane Yezomsoco Yeshizi LamaMinas

Ushizi weMinas awunansimbi noma uvithamini C, kepha ungumthombo omuhle kakhulu we-calcium, kanye nobisi ne-broccoli. Bona okunye ukudla okunothe nge-calcium ku: Ukudla okunothe nge-calcium.