Ubisi Lwezimbuzi: Ingabe Lokhu Ubisi Okulungele Wena?

-Delile

• Ubisi lwezimbuzi nobisi lwenkomo
• Ubisi olususelwa ezitshalweni nobisi lwembuzi
• Impikiswano kashukela
• Iresiphi Yobisi Lwembuzi Labneh Dip
• Izithako
• Izikhombisi-ndlela
• Ukuthatha

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ngenkathi ubisi lwembuzi lubonakala njengokuningi okukhethekile e-United States, cishe amaphesenti angama-65 omphakathi womhlaba aphuza ubisi lwembuzi.

Yize abaseMelika bejwayele ukudonsela obisini lwenkomo noma lwezitshalo, kunezizathu eziningi ezihlobene nempilo zokukhetha ubisi lwembuzi.

Ungakuthola kunzima ukugaya ubisi lwenkomo lwendabuko futhi ungathanda ukuzama amanye amabisi asekelwe ezilwaneni ngaphambi kokubheka ukutshala ubisi. Noma ungahle ubheke ukushintsha okufaka ekhofini yakho yasekuseni nasekuseni. Noma ngabe yini, isizathu, sikubambile.

Bheka ukuqhathanisa ubisi lwembuzi nezinye izinhlobo zobisi, ngezansi, ukuthola umbono ongcono wokuthi le nketho ikufanele yini.

Ubisi lwezimbuzi nobisi lwenkomo

Ounce for ounce, ubisi lwembuzi lubekelela kahle ubisi lwenkomo, ikakhulukazi uma kukhulunywa ngamaprotheni (9 gram [g] kuqhathaniswa no-8 g) ne-calcium (330 g kuqhathaniswa no-275-300 g).

kuphakamisa nokuthi ubisi lwembuzi lungakhuphula amandla omzimba okuthola umsoco obalulekile kokunye ukudla. Ngokuphambene nalokho, ubisi lwenkomo lwaziwa ukuthi luyaphazamisa ukumuncwa kwamaminerali ayisihluthulelo njengensimbi nethusi lapho kudliwa esidlweni esifanayo.

Esinye isizathu esenza ukuthi abanye abantu bakhethe ubisi lwembuzi kunobisi lwenkomo sihlobene nokugayeka. Lonke ubisi olutholakala ezilwaneni luqukethe i-lactose ethile (ushukela wobisi wemvelo), abanye abantu, njengoba bekhula, belahlekelwa yikhono lokugaya ngokuphelele.

Kodwa ubisi lwembuzi luphansi kancane ku-lactose kunobisi lwenkomo - cishe amaphesenti ayi-12 ngaphansi kwenkomishi ngayinye - futhi, empeleni, luba ngaphansi ngisho ne-lactose lapho lukhuliswa lwaba yi-yogurt. Abantu abanokungabekezelelani okuncane kwe-lactose, ngakho-ke, bangathola ubisi lobisi lwembuzi luphazamise kancane ukugaya kunobisi lwenkomo.

Ngokuya ngempilo yokugaya ukudla, ubisi lwembuzi lunenye into edlula ubisi lwenkomo: ubukhona obuphakeme bama- "prebiotic" carbohydrate, asiza ukondla amabhaktheriya alusizo ahlala kuhlelo lwethu lwezinto eziphilayo.

Lawa ma-carbohydrate abizwa ngama-oligosaccharides. Luhlobo olufanayo lwe-carbohydrate ekhona obisini lwebele lomuntu futhi banesibopho sokusiza ukuxhasa amabhaktheriya "amahle" asemgudwini wengane wokugaya ukudla.

Ubisi olususelwa ezitshalweni nobisi lwembuzi

Eminyakeni yamuva nje, ubisi olususelwa ezitshalweni lube yinto ethandwa kakhulu phakathi kwama-vegans kanye nalabo abanenkinga yokugaya i-lactose.

Ziyindlela enambithekayo yabantu abafuna izinto zobisi ezingezona ezezilwane, ukukhuluma ngokudla okunomsoco. Kodwa ubisi olususelwa ezitshalweni luyashoda kwezinye izindawo uma luqhathaniswa nobisi lwembuzi.

Ezinye izinhlobo ezithandwayo zobisi olususelwa ezitshalweni zifaka:

• ubisi lukakhukhunathi
• ubisi lwefilakisi
• ubisi lwe-hemp
• ubisi lwelayisi
• soymilk

Ukwakheka kokudla okunomsoco wobisi olususelwa ezitshalweni kuyehluka kakhulu ngokuhlukahluka, uhlobo lomkhiqizo, nomkhiqizo. Lokhu kungenxa yokuthi amabisi asezitshalweni angukudla okusetshenzisiwe. Njengalokhu, inani lokudla okunomsoco wobisi olususelwa ezitshalweni lincike kwizithako, izindlela zokwakheka, nokuthi izinga lezakhamzimba ezengeziwe, njenge-calcium namanye amavithamini, zengezwa kangakanani.

Lokhu kwehlukahluka okuphawulekayo eceleni, ubisi lwezitshalo olungenashukela luphansi kunamaprotheni kunobisi lwembuzi - esimweni sobisi, kuphela kancane futhi, esimweni se-alimondi, ilayisi, nobisi lukakhukhunathi, kunjalo.

Futhi, ngenkathi ubisi lwe-alimondi nolukakhukhunathi olungenashukela lunama-kilojoule amancane, awanawo ama-carbohydrate namaprotheni.Ngenkathi ama-alimondi aluhlaza, ukhukhunathi, nokunye, kugcwele izakhamzimba, uma sekuphenduke ubisi, aqukethe cishe amaphesenti angama-98 amanzi (ngaphandle kokuthi aqiniswe nge-calcium). Ngamafuphi, azilethi okuningi etafuleni, ukukhuluma ngokudla okunomsoco.

Phakathi kobisi olususelwa ezitshalweni, ubisi lwe-hemp nobisi lukakhukhunathi lunamafutha amaningi kakhulu. Ngoba ubisi lwembuzi alutholakali ngokujwayelekile ezinhlotsheni ezincishisiwe zamafutha, luzoba ngaphezulu ngamafutha kunanoma yiluphi ubisi olususelwa ezitshalweni.

Kulabo abagcina iso ezinhlotsheni zamafutha abawasebenzisayo, yazi ukuthi ubisi lwe-hemp nobisi lwefilakisi kuqukethe amafutha anempilo, angenashukela, kuyilapho ubisi lukakhukhunathi nobisi lwembuzi luqukethe amafutha agcwele ikakhulu.

Into yokugcina okufanele ibhekwe lapho kuhlolwa ubisi olususelwa ezitshalweni kuqhathaniswa nobisi lwembuzi ezinye izithako abakhiqizi abakhetha ukuzengeza.

Ngenkathi kunenani elincane kakhulu lemikhiqizo equkethe izithako ezimbili - njengobhontshisi namanzi - iningi lemikhiqizo emakethe inezinhlobonhlobo zezinsimbi nezinsini zokwenza ukwakheka kwe-creamier. Ngenkathi iningi labantu ligaya lokhu kahle, abanye bakuthola kucindezela ugesi noma kungenye indlela abahlupheka ngayo ngokudla, njengakwicarrageenan.

Impikiswano kashukela

Ezinye izakhamzimba ezinkulu ezingafaniswa nobisi olulodwa ziye kolunye ama-carbohydrate, ikakhulu athatha isimo sikashukela.

Okuqukethwe yi-carbohydrate ubisi lwembuzi (ngisho nobisi lwenkomo) kwenzeka ngokwemvelo i-lactose. Endabeni yobisi lwenkomo engenalo i-lactose, i-lactose ihlukaniswa nje ibe izingxenye zayo (i-glucose ne-galactose) ukuze kube lula ukugaya. Kodwa-ke, inani eliphelele likashukela lihlala lingaguquki.

Khonamanjalo, okuqukethwe yi-carbohydrate noshukela wobisi olususelwa ezitshalweni kuyehluka kakhulu kuye ngokuthi umkhiqizo unoshukela yini. Yazi ukuthi izinhlobo eziningi zobisi olususelwa ezitshalweni ezimakethe - ngisho nokunambitheka “kwasekuqaleni” - zizofakwa ushukela ongeziwe, ngaphandle kokuthi kubhalwe ngokusobala ukuthi “akunashukela.”

Lokhu ngokuvamile kwandisa okuqukethwe kwe-carbohydrate kufinyelela ku-6 kuye ku-16 g ngenkomishi ngayinye - okulingana no-1.5 kuya ku-4 amathisipuni kashukela owengeziwe. Ngokungafani nobisi lwembuzi, noma kunjalo, lo shukela usesimweni se-sucrose (ushukela omhlophe) kune-lactose; lokho kungenxa yokuthi wonke amabisi asezitshalweni awana-lactose ngokwemvelo. Ngaphezu kwalokho, ubisi olususelwa ezitshalweni luzoba ngaphezulu ngama-calories, yize ngokuvamile luphuma kuma-calories ayi-140 ngenkomishi ngayinye.

Iresiphi Yobisi Lwembuzi Labneh Dip

Uma unentshisekelo yokuzama ubisi lwembuzi imikhiqizo yobisi lwembuzi, iyogathi ngokuvamile iyindawo enhle yokuqala. Kulula kakhulu ukuthola kunobisi lwembuzi olumanzi e-United States.

Uzothola ukuthi iyogathi yobisi lwembuzi iyefana neyogathi yobisi lwenkomo ekubunjweni kodwa nge-tang eqinile kancane leyo ekhumbuza ukunambitheka kwesiginesha koshizi wembuzi.

ILabneh idiphu eliwugqinsi, eli-creamy, nelinomsoco okusakazwa kakhulu kwesitayela saseMpumalanga Ephakathi. Kuvamise ukuthi kunikelwe ngofulawa olunomsoco wamafutha omnqumo nokufafaza ingxube yemifino esayinwayo - i-za'atar - engaqukatha inhlanganisela ethile yehisopi noma i-oregano, i-thyme, i-savory, i-sumac nembewu yesame.

Khonza le labneh ephathini lakho elilandelayo njengesikhungo esiphakathi nendawo esizungezwe iminqumo ehlanganisiwe, onxantathu abafudumele be-pita, ikhukhamba elisikiwe, upelepele obomvu, noma imifino eqoshiwe. Noma yisebenzisele ukudla kwasekuseni kusoso othosiwe ngeqanda nelitamatisi elibilisiwe kanzima.

Bheka iresiphi yami yobisi lwe-labneh engiyithandayo, elula, futhi emnandi ngezansi.

Izithako

• Isitsha esingu-32-ounce se-yogurt yobisi lwembuzi ephelele
• ingcosana kasawoti
• amafutha omnqumo (khetha izinhlobo ezisezingeni eliphakeme, ezahlukahlukene ezingezona ezentombi)
• ingxube yezinongo ze-za'atar

Izikhombisi-ndlela

1. Layini isihlungo noma isihluzo esihle nge-cheesecloth, ithawula elincanyana letiyi, noma izingqimba ezimbili zamathawula wephepha.
2. Beka i-sieve emgqeni ngaphezulu kwebhodwe elikhulu.
3. Lahla sonke isitsha se-yogurt yobisi lwembuzi ngesihlungo bese ubopha phezulu koshizi.
4. Yishiye ngaphandle ekamelweni lokushisa amahora amabili. Qaphela: uma uhlunga isikhathi eside i-yogurt, iyoba mkhulu kakhulu.
5. Susa bese ulahla uketshezi embizeni. Faka esiqandisini i-yogurt ehlungiwe ize ibande futhi.
6. Ukukhonza, faka isitsha sokuphaka. Phezulu nedamu lamafutha omnqumo asezingeni eliphakeme futhi uhlobise ngokukhululekile nge-za'atar.

Ukuthatha

Yize ubisi lwembuzi lungahlali luyinto esobala phakathi kwabaseMelika, yilolo olunikeza inani elikhulu lezakhamzimba futhi, kwezinye izimo, inani lokudla okunomsoco eliphakeme kancane kunobisi lwenkomo. Kutholakale nokuthi kusisize ukumunca izakhamzimba ezithile - okuthile ubisi lwenkomo olungakwenzi.

Ngenkathi ubisi olususelwa ezitshalweni luyindlela enhle kulabo abangabekezelelani nobisi lwezilwane nemikhiqizo yalo, ubisi lwembuzi luvame ukunikela ngokudla okunomsoco - futhi ngokwemvelo - uma kukhulunywa ngamaphrotheni, i-calcium, namafutha.

Futhi lokho kwenza ubisi lwembuzi lube inketho eyodwa nje emnandi futhi enempilo ongayengeza ekudleni kwakho kwansuku zonke.

UTamara Duker Freuman ngungoti owaziwa ezweni lonke kwezempilo yokugaya ukudla kanye nasekwelapheni ukondleka kwezokwelapha kwezifo zesisu. Ungudokotela obhalisiwe wezokudla (i-RD) neNew York State Certified Dietitian – Nutritionist (CDN) ophethe iziqu zeMasters of Science ku-Clinical Nutrition waseNew York University. UTamara uyilungu le-East River Gastroenterology & Nutrition (www.eastrivergastro.com), okuyinkambiso yangasese esekwe eManhattan eyaziwa ngobungoti bayo bokuphazamiseka kwamathumbu nokuxilongwa okukhethekile.