Ingabe Ubisi Lukashokoledi Kukulungele, Noma Kubi?

-Delile

• Ucebile ngomsoco
• Inenzuzo empilweni yethambo
• Kungakusiza ukuthi ululame ekusebenzeni
• Ukwehla kobisi lwe-chocolate
• Ucebile ngoshukela ongeziwe
• Akuwona wonke umuntu ongakubekezelela
• Kungakhuphula ingozi yezifo ezithile
• Kungaba nomthelela ezifweni zenhliziyo
• Ingaxhunyaniswa nemidlavuza ethile
• Ingabe kufanele uphuze ubisi lukashokoledi?
• Okubalulekile

Ubisi lukashokoledi ubisi oluvame ukwenziwa ukhokho noshukela.

Yize izinhlobo ze-nondairy zikhona, lo mbhalo ugxile kubisi lukashokoledi olwenziwe ngobisi lwenkomo.

Kuvame ukukhuthazwa njengendlela enhle yokululama ekuzivocavoca kanye nokunye okuhle kubisi lwenkomo olujwayelekile lapho uzama ukwandisa ukudla kwezingane ze-calcium novithamini D.

Kodwa-ke, abantu abaningi bayazibuza ukuthi ngabe ushukela ophakeme obisi olunoshukela ungaphezulu kwenani lokudla okunempilo.

Lo mbhalo ubuyekeza ukuthi ngabe ubisi lukashokoledi luhle noma lubi yini empilweni yakho.

Ucebile ngomsoco

Ubisi lukashokoledi ngokuvamile lwenziwa ngokuxuba ubisi lwenkomo necocoa namaswidi afana noshukela noma isiraphu yommbila ene-high-fructose.

Icebile kuma-carbs nama-calories kunobisi olungenashukela kodwa kungenjalo iqukethe amazinga afanayo ezakhi zomsoco. Ngokuya ngohlobo, inkomishi eyi-1 (240 ml) yobisi lukashokoledi inikeza ():

• Amakholori: 180–211
• Amaprotheni: 8 amagremu
• AmaCarbs: 26-32 amagremu
• Ushukela: 11-17 amagremu
• Amafutha: 2.5-9 amagremu
• I-calcium: Ama-28% we-Reference Daily Intake (i-RDI)
• Uvithamini D: Ama-25% we-RDI
• I-Riboflavin: Ama-24% we-RDI
• Potassium: U-12% we-RDI
• I-Phosphorus: Ama-25% we-RDI

Ubisi lukashokoledi luqukethe namanani amancane we-zinc, i-selenium, iodine, i-magnesium, namavithamini A, B1, B6, B12.

Ubisi lubhekwa njengeprotheyini ephelele - okusho ukuthi lunikeza wonke ama-amino acid ayisishiyagalolunye adingekayo emzimbeni wakho.

Inothile ikakhulukazi kwi-leucine, ebukeka njenge-amino acid ebandakanyeka kakhulu ekwakheni nasekugcineni izicubu eziqinile (,,,).

Ubisi lucebe futhi nge-conjugated linoleic acid (CLA), uhlobo lwamafutha omega-6 atholakala enyameni nasobisini, ikakhulukazi ezilwaneni ezondliwa ngotshani. Olunye ucwaningo lukhombisa ukuthi i-CLA inganikela ngezinzuzo ezincane zokwehlisa isisindo - yize kungezona zonke izifundo ezivumayo (,,).

Ngakolunye uhlangothi, ngoba lunoshukela, ubisi lukashokoledi uqukethe ushukela ophindwe ka-1.5-2 kunobisi lwenkomo engenashukela ().

Iziphathimandla eziningi zezempilo zincoma ukunciphisa ushukela ongeziwe ube ngaphansi kuka-5-10% wokudla kwakho kwekhalori lansuku zonke - noma amathisipuni angaphansi kweshumi kashukela owengeziwe ngosuku kubantu abadala abaphakathi.

Inkomishi eyodwa (240 ml) yobisi lukashokoledi ingaqukatha amathisipuni ama-3 kashukela ongeziwe. Ngakho-ke ukuphuza ngokweqile kungakwenza ukuthi weqe lesi sincomo (,).

Ubisi lukashokoledi lungakunika izakhi ezifanayo ezitholakala obisini lwenkomo olujwayelekile. Kodwa-ke, iqukethe ama-calories amaningi kanye no-1.5-2 kashukela owedlula ubisi lwenkomo engenashukela.

Inenzuzo empilweni yethambo

Ubisi lukashokoledi lunothile nge-calcium - okuyiyona minerali enkulu ekhona emathanjeni akho.

Ubisi luwumthombo omkhulu we-calcium yokudla e-United States naseCanada - ukuhlinzeka cishe ngama-72% we-calcium yansuku zonke yokudla komuntu. Okusele kuvela kwimifino, okusanhlamvu, okusanhlamvu, izithelo, inyama, izinkukhu, inhlanzi namaqanda ().

Ikhalsiyamu yobisi itholakala kalula. Abaphenyi bakholelwa ukuthi lesi kungaba yisona sizathu esikhulu esenza ukuthi ubisi luhlale luxhumene nokukhula kwamathambo aqinile ezinganeni nasebusheni ().

Ubisi lucebe kakhulu ngama-protein ne-phosphorus, futhi luvame ukuqiniswa ngo-vitamin D - konke okuyizakhamzimba ezengeziwe ezibalulekile ekwakheni nasekugcineni amathambo namazinyo aqinile (,,).

Lokhu kungachaza ukuthi kungani ucwaningo oluningi luxhumanisa ukusetshenziswa kobisi nemikhiqizo yobisi ezingozini eziphansi zokuqhekeka nezifo zamathambo, njenge-osteoporosis - ikakhulukazi kubantu abadala asebekhulile (,,).

Lokho kusho ukuthi, lezi zakhi zomzimba azikhetheli ubisi kuphela. Okunye ukudla okunothe nge-calcium kufaka phakathi imidumba, amantongomane, imbewu, izimila zasolwandle, imifino enamaqabunga, i-blackstrap molasses, nezinye izinhlobo ze-tofu.

Ukudla okuningana kuvame ukuqiniswa nge-calcium novithamini D, kufaka phakathi izinhlobo ezithile zokusanhlamvu nejusi, kanye nobisi bezitshalo ezithile nama-yogurts.

Ubisi lunothile nge-calcium, amaprotheni, i-phosphorus, novithamini D. Lezi zakhi zomzimba zinengxenye ekwakheni nasekulondolozeni amathambo aqinile futhi zingavikela amathambo akho njengoba ukhula.

Kungakusiza ukuthi ululame ekusebenzeni

Ubisi lukashokoledi kungasiza imisipha yakho ukuba ilulame ngemuva kokuzivocavoca okunzima.

Lokho kungenxa yokuthi iziphuzo ezinothe ngama-carbs namaprotheni zisebenza kakhulu ekugcwaliseni ushukela, uketshezi, nama-electrolyte alahlekile ngesikhathi sokuzivocavoca ().

Lokhu kungahle kuchaze ukuthi kungani ubisi lukashokoledi uvame ukukhuthazwa njengesiphuzo esihle sokubuyisa. Lokho kusho, iningi lezifundo ezibonisa izinzuzo zenziwa kubasubathi abanokusebenza kwabo okuvame kakhulu futhi kuvame ukwedlula ukusebenzisa okujwayelekile.

Ngenxa yalokhu, akucaci ukuthi abantu abangewona amaqembu bazuza kangakanani ngokuphuza ubisi lukashokoledi ukuze balulame ekuzivocavoca umzimba (,).

Ngaphezu kwalokho, izinzuzo azikhethelwa ubisi lukashokoledi kuphela.

Ukubuyekezwa kwezifundo eziyi-12 kubike ukuthi ubisi lukashokholethi belungasebenzi kangcono kunezinye iziphuzo ezine-carb- kanye namaprotheni ekuthuthukiseni izimpawu zokutholwa kokuzivocavoca umzimba, njenge-serum lactate ne-serum creatine kinase (CK) ().

Ngakho-ke, i-smoothie eyenziwe ngokwenza - noma okunye ukudla okunomsoco noma ukudla okulula - kungenzeka ukuthi isebenze kahle ekusizeni imisipha yakho ilulame ekuzivocavoca kwakho ngenkathi inempilo kakhulu.

Ubisi lukashokoledi unikeza inhlanganisela yamaprotheni nama-carbs angasiza ukukhulisa amandla omzimba wakho wokululama ngemuva kokuzivocavoca. Kodwa-ke, ukudla okunomsoco noma ukudla okulula kungakhetha okunomsoco nokusebenza ngempumelelo.

Ukwehla kobisi lwe-chocolate

Ukuphuza ubisi lukashokoledi njalo kungahle kube nezinkinga ezimbalwa.

Ucebile ngoshukela ongeziwe

Imvamisa, cishe uhhafu wama-carbs atholakala obisini lukashokoledi uvela kushukela owengeziwe. Eminye imikhiqizo isebenzisa isiraphu yommbila ye-high-fructose (HFCS), uhlobo lwesiphuzo esixhunyaniswe nokukhuluphala nesifo sikashukela ().

Iningi leziphathimandla zezempilo lincoma ukuthi abantu abadala nezingane bakhawulele ekudleni kwabo ushukela ongeziwe.

Isibonelo, i-American Heart Association (AHA) incoma ukuthi abesifazane nezingane badle amakhalori angaphansi kuka-100 - noma amathisipuni ayisithupha - kashukela ongeziwe ngosuku kanti abesilisa kufanele bahlose ama-calories angaphansi kuka-150 noma amathisipuni ayi-9 ngosuku ().

Inkomishi eyodwa (240 ml) yobisi lukashokoledi ngokuvamile iqukethe amagremu ayi-11-17 kashukela ongeziwe - cishe amathisipuni angama-3-4. Lokho sekuvele kufinyelela kwengxenye yesithathu yendoda ejwayelekile kanye nangaphezulu kwengxenye yemikhawulo ephezulu yansuku zonke yabesifazane nezingane ().

Ukudla ngokweqile ushukela owengeziwe kuxhunyaniswa nokuzuza kwesisindo kanye nengozi ephezulu yezimo ezingamahlalakhona, ezinjengohlobo 2 sikashukela, isifo senhliziyo, kanye nezinhlobo ezithile zomdlavuza (,,,).

Ukudla okunothe ngoshukela ongeziwe nakho kuhlotshaniswe nezinduna, ukubola kwamazinyo, kanye nengozi eyengeziwe yokudangala (,,).

Akuwona wonke umuntu ongakubekezelela

Ubisi lukashokoledi uqukethe i-lactose, ushukela wemvelo otholakala obisini nakweminye imikhiqizo yobisi.

Abantu abaningi emhlabeni jikelele abakwazi ukugaya i-lactose futhi bazwe igesi, ukuqunjelwa, noma isifo sohudo noma nini lapho kudla ubisi (30,).

Ngaphezu kwalokho, abanye abantu baguliswa ubisi noma baba nokuqunjelwa okungapheli lapho bephuza. Lokhu kuvame kakhulu ezinganeni ezincane kunabantu abadala (,).

Ubisi lukashokoledi lunoshukela omningi ne-lactose, iphrotheni abantu abaningi abakwazi ukugaya. Ukungezwani komzimba nobisi nakho kuvamile - ikakhulukazi ezinganeni ezisencane.

Kungakhuphula ingozi yezifo ezithile

Ubisi lukashokoledi kungakhuphula ubungozi bezimo ezithile, njengesifo senhliziyo nomdlavuza othile.

Kungaba nomthelela ezifweni zenhliziyo

Ubisi lukashokoledi lunamafutha agcwele futhi ushukela ongeziwe, ongathikameza impilo yenhliziyo.

Isibonelo, ucwaningo lukhombisa ukuthi ukusebenzisa u-17-21% wama-calories kusuka kushukela owengeziwe kungakhuphula ubungozi besifo senhliziyo ngo-38%, uma kuqhathaniswa nokudla ngaphansi kwama-calories angu-8% kushukela owengeziwe ().

Ngaphezu kwalokho, ushukela owengeziwe utholakele ukwandisa ubungozi besifo senhliziyo ezinganeni ngokwanda kokudla kwekhalori kanye namafutha omzimba. Iphakamisa nezici zesifo senhliziyo, ezinjenge-LDL (bad) cholesterol namazinga e-triglyceride ().

Yize abanye ososayensi beqale ukungabaza iqhaza lamafutha agcwele esifweni senhliziyo, iningi lochwepheshe liyavuma ukuthi ukudla ngendlela ephezulu kulolu hlobo lwamafutha kwandisa izinto ezinobungozi zesifo senhliziyo. ().

Ngokwengeziwe, ucwaningo lukhombisa ukuthi ukufaka esikhundleni samafutha agcwele namanye amafutha kungenzeka kube lusizo empilweni yenhliziyo yakho ().

Isibonelo, ucwaningo lweminyaka engama-20 lubike ukuthi ukufaka esikhundleni samafutha asuka kubisi nenani elilinganayo lamafutha e-polyunsaturated - atholakala ekudleni okufana nezinhlanzi ezinamanoni namantongomane - kunciphise ingozi yesifo senhliziyo ngo-24% ().

Ngokufanayo, olunye ucwaningo olukhulu lwabona ukuthi ukufaka esikhundleni se-1% yamakhalori amaningi kusuka kumafutha agcwele ngama-calories alinganayo avela emafutheni angagcwele, okusanhlamvu okuphelele, noma amaprotheni ezitshalo kunganciphisa ingozi yesifo senhliziyo ngo-5-8% ().

Ingaxhunyaniswa nemidlavuza ethile

Kwezinye izimo, izidlo ezinothe ngobisi neminye imikhiqizo yobisi zixhunyaniswe nengozi eyengeziwe yezinhlobo ezithile zomdlavuza.

Isibonelo, ukubuyekezwa kwakamuva kwezifundo eziyi-11 kubantu abangaphezu kwama-700,000, kutholakale ukuthi abesilisa abanobisi oluphakeme kakhulu - ikakhulukazi obisini lonke - bangaba namathuba aphindwe ka-1.5 okufa ngenxa yomdlavuza wesinye ().

Ngokufanayo, okunye ukubuyekezwa kwakamuva kwezifundo ezingama-34 ezixhumene nokusetshenziswa kobisi kubungozi obuphakeme obungama-20% bomdlavuza wesisu ().

Kodwa-ke, ezinye izifundo azibonanga ukuxhumana phakathi kobisi noma ukudla ubisi kanye nengozi yomdlavuza. Kwezinye izimo, ubisi lubonakala luhlinzeka ngemiphumela emincane yokuzivikela kumdlavuza we-colorectal, bladder, webele, pancreatic, ovarian, ne-lung (),.

Ngaphezu kwalokho, ukudla okunoshukela owengeziwe kuxhunyaniswe nengozi eyengeziwe yomdlavuza othile kubandakanya umdlavuza wokuqopha nomdlavuza we-pleura, ulwelwesi olumboza amaphaphu ().

Yize olunye ucwaningo lukhombisa ukuthi izinhlobo ezithile zobisi zingakhuphula ubungozi bakho bomdlavuza othile, izifundo eziningi ezihlola lezi zinhlangano ziyadingeka ngaphambi kokuba kwenziwe iziphetho ezinamandla.

Ubisi lukashokoledi lucebe ngoshukela ongeziwe futhi lungakhuphula ubungozi bezimo ezahlukahlukene, kufaka phakathi isifo senhliziyo nomdlavuza othile. Noma kunjalo, ucwaningo aluqinisekisi.

Ingabe kufanele uphuze ubisi lukashokoledi?

Ubisi lukashokoledi luhlinzeka ngomsoco obalulekile - njenge-calcium, amaprotheni, novithamini D - okungasiza impilo. Kodwa-ke, inama-kilojoule amaningi noshukela ongeziwe, onganikela ekuzuzeni isisindo futhi kungakhuphula ubungozi bezifo ezithile ezingamahlalakhona.

Ukudla ubisi lwe-chocolate kufanele kuhlolwe ngokucophelela ezinganeni. Okuningi kakhulu kungasiza ekukhuluphaleni, emigodini, nakwezinye izindaba zezempilo ezinganeni (,).

Yize ubisi lukashokoledi luyisiphuzo esihlwabusayo, kufanele lubhekwe njengophudingi kunesiphuzo sezingane nabantu abadala ngokufanayo.

Ubisi lukashokoledi lunama-calories amaningi noshukela ongeziwe futhi kufanele udliwe ngokulinganisela.

Okubalulekile

Ubisi lukashokoledi unikeza izakhi zomzimba ezifanayo nobisi lwenkomo kodwa upakisha isilinganiso esikhulu soshukela ongeziwe.

Lesi siphuzo singanikeza izinzuzo ezithile emisipheni nasemathanjeni akho - kepha futhi singakhuthaza izimo ezifana nesifo senhliziyo kubantu abadala nokukhuluphala ezinganeni ngenxa yokuqukethwe ushukela.

Ngakho-ke, ubisi lukashokoledi luthokozelwa kangcono ngokulinganisela njengokwelashwa kwesinye isikhathi kunokuba kudliwe nsuku zonke.