Izikhundla ezi-12 ezihamba phambili zobisi oluhwamukile

-Delile

• Kungani Ungahle Ufune Umuntu Obambele
• 1-4: Abashintshi Abasuselwa Kubisi
• 1. Ubisi
• 2. Ukhilimu
• 3. Uhhafu noHhafu
• 4. Ubisi oluyimpuphu
• 5–12: Izindlela Ezingezona Ezobisi
• 5. Ubisi lweSoy
• 6. Ilayisi Ubisi
• 7. Amasi Amantongomane
• 8. Ubisi lwe-Oat
• 9. Ubisi Lwefilakisi
• 10. Hemp Ubisi
• 11. Ubisi lweQuinoa
• 12. Ubisi lukakhukhunathi
• Ongakucabanga Lapho Ukhetha Obambele
• Okusemqoka

Ubisi oluhwamukile ngumkhiqizo onobisi olunokhilimu osetshenzisiwe kuzindlela eziningi zokupheka.

Kwenziwa ngokushisa ubisi olujwayelekile ukususa cishe ama-60% wamanzi, kwakheke uhlobo lobisi olugxiliwe nolungafakwanga kancane.

Kuvame ukusetshenziselwa ukubhaka, uphudingi, amasobho kanye nososo noma kufakwe nakwikhofi, itiye nama-smoothies okunotha okwengeziwe.

Kodwa-ke, kunezizathu eziningana zokuthi kungani ungadinga ukufaka esikhundleni. Abanye abantu abakubekezeleli kahle ngenxa yokuqukethwe yi-lactose, kanti abanye bangamane bangathandi ukunambitheka.

Ngenhlanhla, kunezindlela eziningi zobisi nezingezona zobisi ongazisebenzisa.

Lo mbhalo wethula izisetshenziswa eziyi-12 ezingcono kakhulu zobisi oluhwamukile.

Kungani Ungahle Ufune Umuntu Obambele

Okokuqala, kunezizathu eziningi zokuthi kungani ungadinga enye indlela yobisi olushubile.

Ezinye zazo zifaka:

• Nambitha noma ulahlekile isithako: Abanye abantu abathandi ukunambitheka kobisi oseluhwamukile, kanti abanye kungenzeka bamane baphela.
• Ukungabekezelelani kwe-Lactose: Cishe abantu abangama-70% emhlabeni jikelele abakwazi ukubekezelela i-lactose. Lokhu kusho ukuthi abakwazi ukugaya ushukela obisini kahle, okwenza izimpawu zesisu ezingakhululeki (,,).
• Ukungezwani komzimba nobisi: Phakathi kuka-2-7% wezingane kuze kufike ku-0.5% wabantu abadala abanokungezwani komzimba nobisi. Njengoba yonke imikhiqizo yobisi inamaprotheni obisi, okunye okungelona okobisi kufaneleke kakhulu (,,).
• Ukudla kwe-vegan noma i-ovo-vegetarian: Abanye abantu bakhetha ukugwema imikhiqizo yezilwane (kufaka phakathi ubisi) yezempilo, inhlalakahle yezilwane, izizathu zemvelo noma zenkolo. Indawo yobisi esekwe esitshalweni iyindlela efanelekayo (,,).
• Amakholori: Ngokuya ngokuthi ufuna ukwehlisa isisindo noma ukhuluphele, ubisi oluhwamukile lungasetshenziswa kufakwe enye indlela ephezulu noma ephansi yekhalori (,,).
• Ukunciphisa ukungena kwamaprotheni: Ubisi oluhwamukile lunamaprotheni amaningi, lunamagremu ayi-17 ngenkomishi ngayinye (240 ml). Abanye abantu abathola izidlo ezikhethekile zokwelapha bangadinga enye inketho yokudla amaprotheni aphansi (, 11).

Ngezansi kukhona izinketho zokufaka esikhundleni eziyi-12 ongazisebenzisa esikhundleni salokho.

1-4: Abashintshi Abasuselwa Kubisi

Kunezindlela eziningi ezinhle zobisi zokushintsha ubisi oluhwamukile, kufaka phakathi ubisi olujwayelekile, ubisi olungena-lactose, ukhilimu, uhhafu nengxenye nobisi oluyimpuphu.

1. Ubisi

Ubisi oluhwamukile lungashintshwa ngobisi olujwayelekile njengenye indlela elula.

Inkomishi eyodwa yobisi lonke (240 ml) iqukethe ama-calories angu-146, amagremu ayi-13 ama-carbs, ama-gramu ayi-8 amafutha kanye no-8 amagremu wamaprotheni. Ngokwengeziwe, ubisi luqukethe i-28% ye-RDI ye-calcium ne-26% ye-RDI ye-riboflavin (12).

Uma kuqhathaniswa, inkomishi engu-1 yobisi oluhwamukile iqukethe ama-calories angama-338, amagremu angama-25 ama-carbs, amagremu ayi-19 wamafutha namagremu ayi-17 wamaprotheni. Iphinde ibe ne-calcium ephezulu, equkethe ama-66% we-RDI (13).

Njengoba ubisi lunamanzi amaningi kunobisi oseluhwamukile, luncane hhayi njengoshukela.

Uma usebenzisa ubisi esikhundleni samasoso, kungadingeka ukuthi usebenzise okuthile ukukuqinisa, njengofulawa noma ufulawa wombila. Ekubhakeni, ungadinga izithako ezomile ezengeziwe kanye noshukela othe xaxa ukufeza ukunambitheka okufanayo nokuthungwa.

Kodwa-ke, uma usuphelelwe ubisi oseluhwamukile, kulula kakhulu ukulwenza ngobisi olujwayelekile ekhaya.

Ukwenza 1 inkomishi (240 ml) yobisi oluhwamukile:

1. Sishisa izinkomishi ezi-2/4 (540 ml) zobisi olujwayelekile epanini elingaphezulu komlilo ophakathi.
2. Makufike kumathumba amnene ngenkathi uqhubeka ngokuqhubekayo.
3. Ngemuva kwemizuzu eyi-10, noma uma ubisi selunciphise ivolumu ngokungaphezulu kwesigamu, lususe emlilweni.

Ingasetshenziswa njengobisi oluhwamukile njalo futhi iyafana ngokudla.

Ngokwengeziwe, uma ungabekezelelani ne-lactose ungasebenzisa ubisi olungena-lactose. Lolu bisi lune-enzyme lactase eyengezelwe ukwehlisa ushukela abantu abane-lactose engabekezelelani abanenkinga yokugaya.

Isifinyezo Ubisi lunama-kilojoule amancane namafutha, futhi lungasetshenziswa esikhundleni sezinye izindlela zokupheka. Ungenza futhi ubisi lwakho oluhwamukile ngobisi olujwayelekile ngokulufudumeza esitofini ukuze luhwamuke amanzi. Ubisi olungenayo i-Lactose luyindawo efanelekayo yokushintshwa, futhi.

2. Ukhilimu

Ukufaka ukhilimu kungeza ukunotha esitsheni.

Ukhilimu ungasetshenziswa njengokufaka esikhundleni sobisi oluhwamukile kumasoso, amasobho, ukugcwaliswa kophayi, ukubhaka, i-casseroles, ama-dessert afriziwe nama-custard ngesilinganiso esingu-1: 1.

Njengoba ukhilimu uphakeme kakhulu emafutheni kunobisi oseluhwamukile, bobabili bukhulu futhi buqukethe amakhalori amaningi.

Inkomishi eyodwa kakhilimu (240 ml) iqukethe ama-calories ayi-821, amagremu ayi-7 ama-carbs, ama-gramu angama-88 amafutha kanye no-5 amagremu wamaprotheni (14).

Ngenxa yokuqukethwe okuphezulu kwekhalori, ukhilimu uyindlela enhle kubantu abazama ukwandisa ukudla kwabo kwekhalori. Kodwa-ke, kungahle kungabi yindlela engcono kakhulu kubantu abazama ukunciphisa umzimba.

Isifinyezo I-Cream iyindlela ecebile, ecebile yobisi oluhwamukile futhi ingasetshenziswa kuzindlela zokupheka eziningi. Kuphakeme kakhulu kuma-calories namafutha.

3. Uhhafu noHhafu

Ingxenye nohhafu ingxube yobisi olungu-50% no-50% kakhilimu ohlanganiswe ndawonye. Ukuthungwa kwayo kukhuluphele kancane kunalokho kobisi oluhwamukile.

Isetshenziswa kakhulu ekhofini, kepha ingasetshenziswa kunoma iyiphi iresiphi efuna ukhilimu noma ubisi oluhwamukile.

Ngokomsoco, iyafana nobisi oluhwamukile, kepha iphansi ngama-carbs futhi inamafutha aphezulu (15).

Enkomishini eyodwa (240 ml) yesigamu nengxenye kukhona ama-calories angama-315, amagremu ayi-10 ama-carbs, amagremu angama-28 amafutha kanye no-7.2 amagremu wamaprotheni. Iqukethe i-25% ye-RDI ye-calcium ne-21% ye-RDI ye-vitamin B2 (15).

Kuzindlela zokupheka eziningi, ubisi oluhwamukile nengxenye nengxenye kungashintshaniswa ngesilinganiso esingu-1: 1.

Isifinyezo Isigamu nengxenye senziwa ngobisi olungu-50% no-50% ukhilimu uhlanganiswe. Inamafutha amaningi futhi iphansi ngamaphrotheni noshukela kunobisi oseluhwamukile. Ingasetshenziswa kuningi lokupheka okufanayo.

4. Ubisi oluyimpuphu

Ubisi oluyimpuphu ubisi olungenamanzi luze lome ngokuphelele (16).

Njengobisi oluhwamukile, lwenziwa ukunweba impilo yeshalofu yobisi.

Ingenziwa ibuye ibe ubisi ngokungeza amanzi. Noma kunjalo, ingangezwa yomile kwezinye izindlela zokupheka, ezinjengamakhukhi nama-pancake.

Ukuze usebenzise ubisi oluyimpuphu esikhundleni sobisi oluhwamukile, ungavele wehlise inani lamanzi ojwayele ukuwafaka. Lokhu kuzoholela kumkhiqizo ojiyile ongawusebenzisa njengobisi oluhwamukile.

Ungadinga ukuzama kancane ukuthola ukungaguquguquki njengoba imikhiqizo ehlukile idinga amanani ahlukene wamanzi.

Ngokomsoco, kuzocishe kufane nobisi oseluhwamukile, kuye ngokuthi usebenzisa i-powder engakanani.

Isifinyezo Ubisi oluyimpuphu ubisi olujwayelekile olwehliswe amanzi laze loma ngokuphelele. Ukuyisebenzisa esikhundleni sobisi oluhwamukile, sebenzisa impuphu eningi noma amanzi amancane lapho usakha kabusha.

5–12: Izindlela Ezingezona Ezobisi

Kunemikhiqizo eminingi esuselwa ezitshalweni engasetshenziswa esikhundleni sobisi oluhwamukile, njenge-soy, irayisi, i-nut, i-oat, ifilakisi, i-hemp, i-quinoa nobisi lukakhukhunathi.

5. Ubisi lweSoy

Ubisi lweSoy lwaqala ukusetshenziswa eChina eminyakeni engaphezu kwengu-2 000 edlule ().

Wenziwa ngokumunca ubhontshisi omisiwe, uwagaye emanzini bese uhlunga izingxenye ezinkulu ukushiya umkhiqizo obukeka ufana nobisi lobisi.

Kuwo wonke amabisi asuselwa ezitshalweni, i-soy iza ngokudla okunomsoco okusondele kakhulu kubisi olujwayelekile ngokwama-calories, okuqukethwe kwamaprotheni nokugayeka kokudla. I-calcium, amanye amavithamini namaminerali kuvame ukungezwa ezinhlotsheni zezohwebo (17, 18).

Inkomishi eyodwa yobisi lwe-soy (240 ml) iqukethe ama-calories ayi-109, amagremu ayi-8.4 ama-carbs, ama-gramu ayi-5 amafutha kanye no-7 gram wamaprotheni. Lokhu cishe ingxenye eyodwa kwezintathu zama-khalori atholakala obisini oluhwamukile nangaphansi kwengxenye yamaprotheni (13, 17).

Ubisi lwe-Soy lungafudunyezwa, futhi okuqukethwe kwamanzi kuncishiswe ukulusebenzisa njengobisi oluhwamukile. Ukunambitheka kuhluke kancane, kepha kuzindlela zokupheka eziningi ngeke uqaphele. Ingasetshenziswa ezitsheni ezinoshukela nezinomsoco ngokufanayo.

Kodwa-ke, khumbula ukuthi kuze kufike ku-14% wezingane ezinokungezwani komzimba nobisi nazo ziyaphikisana nesoya.

Abanye abantu bangafisa ukugwema isoya ngenxa yezinye izinto ezinjengokusetshenziswa kwezitshalo ezishintshwe izakhi zofuzo (,).

Isifinyezo Ubisi lweSoy luyinhlanganisela kabhontshisi ofakwe emanzini ocwilisiwe, ochotshoziwe nocwengekileyo ngamanzi.Unganciphisa okuqukethwe kwamanzi ngokufudumeza futhi ukusebenzise njengobisi oluhwamukile njalo.

6. Ilayisi Ubisi

Ubisi lwelayisi lwenziwa ngokufaka irayisi bese uligaya ngamanzi ukuze wakhe umkhiqizo ofana nobisi.

Ingasetshenziswa ngabantu abangabekezelelani noma abaphikisana nobisi lwenkomo kanye nesoya.

Ngokomsoco, iphansi kakhulu emafutheni nasemaprotheni kunobisi oseluhwamukile. Inkomishi eyodwa (240 ml) iqukethe ama-calories ayi-113, amagremu angama-22 ama-carbs, ama-2.3 amagremu amafutha kanye nengaphansi kuka-1 gram wamaprotheni ().

Kodwa-ke, ngoba ubisi lwelayisi lunenkomba ephezulu ye-glycemic (GI), kungahle kube yindawo engenalo ubisi ephakamisa ushukela wegazi kakhulu ().

Njengobisi olujwayelekile, okuqukethwe kwamanzi obisi lwelayisi kungancishiswa ngokushisa. Ngemuva kwalokho ingasetshenziswa esikhundleni sobisi oluhwamukile kuzindlela zokupheka.

Kodwa-ke, umkhiqizo ovelayo ngeke ube mkhulu njengobisi oluhwamukile, ngakho-ke ungahle uthande ukwengeza isitashi sommbila noma esinye isithako esijiyisayo.

Ukunambitheka okumnandi kobisi lwelayisi kwenza kube lusizo ngokukhethekile kuma-dessert nakubhaka.

Isifinyezo Ubisi lwelayisi lwenziwa ngokucwilisa nokuxuba irayisi namanzi. Kunama-calories aphansi, amafutha namaprotheni kunobisi oluhwamukile kodwa futhi kune-GI ephezulu. Ingancishiswa ngokushisa futhi isetshenziswe esikhundleni.

7. Amasi Amantongomane

Amasi obisi afaka imikhiqizo efana ne-alimondi, i-cashew nobisi lwe-hazelnut. Zenziwa ngokugaya amantongomane ngamanzi bese zihlungwa ukuze kwenziwe isiphuzo esifana nobisi.

Ngokondleka, zivame ukuba nama-calories aphansi kakhulu namaprotheni, okungaba wusizo uma ufuna ukunciphisa ukudla kwakho kwekhalori ().

Isibonelo, 1 inkomishi (240 ml) yobisi lwe-alimondi iqukethe ama-calories angama-39, 1.5 amagremu we-carbs, ama-gram angu-2.8 wamafutha no-1.5 amagremu wamaprotheni. Lokhu cishe kungokweshumi kwamakhalori atholakala obisini oluhwamukile.

Ngokwengeziwe, ubisi lwe-alimondi luqukethe i-calcium eyengeziwe, uvithamini D no-E. Kodwa-ke, ubisi oluhwamukile lune-calcium eningi, enikezela ngama-66% we-RDI uma kuqhathaniswa nama-52% obisi lwe-alimondi ().

Ubisi lwe-alimondi lulungele izitsha ezimnandi, kanti ubisi lwe-cashew lungasetshenziswa ekuphekeni okumnandi nokunambithekayo.

Njengobisi olujwayelekile, ungashisa ubisi lwe-nut ukunciphisa okuqukethwe kwamanzi. Lokhu kudala indawo yobisi eshintshashintshayo, yize ingeke ibe mkhulu kakhulu njengobisi oluhwamukile njalo.

Uma une-allergies yamantongomane, la mabisi awafanelekile ukuwasebenzisa.

Isifinyezo Amasi amantongomane aphansi kakhulu ngama-calories namaprotheni kunobisi oseluhwamukile. Ungabanciphisa ukuthi basebenzise esikhundleni sezindlela zokupheka eziningi. Azifanele abantu abanezinkinga zokungezwani komzimba namantongomane.

8. Ubisi lwe-Oat

Ubisi lwe-oat lwenziwa ngokuhlanganisa ama-oats namanzi. Ungazenzela wena ekhaya noma uthenge izinhlobo ezenziwe ngomumo.

Ingenye yezindlela ezimbalwa eziqukethe i-fiber yokudla, ukuhlinzeka ngama-gramu ama-2 ngenkomishi ngayinye (240ml). Kuvame ukuqiniswa ngensimbi, i-calcium novithamini D, noma kunjalo qaphela ukuthi izinhlobo ezenziwe ngokwazo aziqukethe lezi zakhi zomzimba ezengeziwe (24).

Ubisi lwe-oat lucebile kuma-beta-glucans, axhumene nezinzuzo zezempilo kufaka phakathi ukugaya okuthuthukisiwe, amazinga kashukela anciphile kanye ne-cholesterol ephansi (,).

1 inkomishi (240 ml) inikeza ama-calories ayi-125, 16.5 amagremu ama-carbs, 3.7 amagremu amafutha kanye no-2.5 ​​gram wamaprotheni. Iqukethe ne-30% ye-RDI ye-calcium, engaphansi kobisi oluhwamukile kodwa efana nobisi olujwayelekile (24).

Ubisi lwe-oat lungasetshenziswa kuzindlela zokupheka eziningi ezisebenzisa ubisi oluhwamukile. Ungadinga ukuyiqinisa noma ukuyenza mnandi ukuze uzuze ukufana okufanayo nokunambitheka njengobisi olushubile.

Isifinyezo Ubisi lwe-oat lwenziwa ngamanzi ahlanganisiwe nama-oats. Ingenye yezimbalwa ezimbalwa ezithatha ubisi oluhwamukile oluqukethe i-fiber. Kungancishiswa futhi kusetshenziswe esikhundleni sobisi oluhwamukile kuzindlela eziningi zokupheka.

9. Ubisi Lwefilakisi

Ubisi lwefilakisi lwenziwa ngokuhweba ngokuhlanganisa uwoyela wefilakisi namanzi.

Ngenye indlela, izinhlobo ezenziwe ngokwazo zingenziwa ngokuxuba imbewu yefilakisi namanzi.

Izinhlobo zezentengiselwano ziphansi kakhulu ngama-calories futhi aqukethe amaprotheni. Zine-calcium eningi, uvithamini B12 ne-phosphorus (26).

Inkomishi eyodwa yobisi lwefilakisi (240 ml) iqukethe ama-calories angama-50, amagremu ayi-7 ama-carbs, 1.5 amagremu amafutha futhi ayinayo iprotheni (26).

Ngaphezu kwalokho, ubisi lwefilakisi lucebe emafutheni e-omega-3, axhumene nokwehla kwengozi yesifo senhliziyo nesifo sohlangothi. Isibonelo, uphawu olulodwa luqukethe i-1,200 mg ngokusebenza ngakunye, okungaphezu kokuphindwe kabili kwe-RDI (26,,, 29).

Ukunambitheka kwayo kungenye yezindlela ezingathathi hlangothi kakhulu zezindlela ezingezona zobisi futhi kusondela kakhulu kubisi olujwayelekile.

Ngokwengeziwe, kungashiswa ukunciphisa amanzi ngendlela efanayo nobisi olujwayelekile. Ungadinga ukuyiqinisa noma ukuyenza mnandi ngokuqhubekayo ukuze uzuze ukunambitheka nezakhiwo ezifanayo njengobisi olushubile.

Isifinyezo Ubisi lwefilakisi lwenziwa ngamafutha efilakisi futhi lunama-kilojoule namaprotheni amancane. Inokunambitheka okungathathi hlangothi futhi kungancishiswa ukuze kusetshenziswe esikhundleni sobisi oluhwamukile.

10. Hemp Ubisi

Ubisi lwe-hemp lwenziwa ngokuhlanganisa imbewu yesitshalo se-hemp namanzi. I-hemp iyinhlobonhlobo yensangu.

Yize ubisi lwenziwe nge-hemp, aluhlanganiswa nensangu. Kusemthethweni futhi ayiqukethe i-THC, eyinhlanganisela yokusebenza kwengqondo kwezinye izitshalo zensangu.

Iphrofayili yokudla okunomsoco wobisi lwe-hemp yehluke kakhulu kusuka kuhlobo lomkhiqizo. Inkomishi eyodwa (240 ml) iqukethe ama-calories aphakathi kuka-83-140, ama-4.5-20 amagremu we-carbohydrate, kufika ku-1 gram we-fiber, ama-5-7 amagremu amafutha kanye nama-gram angu-3.8 wamaprotheni (30, 31).

Ngokwengeziwe, ingumthombo ocebile we-omega-6 ne-omega-3. Umkhiqizo owodwa uqukethe i-1,000 mg ye-omega-3 ngenkomishi ngayinye - i-RDI encane ingu-250-500 mg wabantu abadala abaphilile (29, 31,,).

Njengamanye amabisi ezitshalo, ubisi lwe-hemp lungafudunyezwa futhi luncishiswe ukuthi lusetshenziswe esikhundleni sobisi oluhwamukile.

Iyanambitheka kancane futhi inamanzi amaningi kunezinye izindlela, ngakho-ke ungahle uthande ukuyiqinisa ngesitashi sommbila noma esinye isithako sokuqina.

Isifinyezo Ubisi lwe-hemp luyinhlanganisela yembewu ye-hemp namanzi. Inothile ku-omega-3 no-omega-6 fatty acids, futhi ingancishiswa ngokushisa ukuze isetshenziswe njengobisi oluhwamukile.

11. Ubisi lweQuinoa

Ubisi lweQuinoa ngumuntu osanda kufika emakethe yobisi engenalo ubisi, kepha kukhombisa isithembiso.

Yenziwa ngokumunca noma ukupheka i-quinoa nokuyihlanganisa namanzi. Ezinye izingosi zokupheka nazo ziye zaphumelela ukukwenza ekhaya.

Enkomishini engu-1 (240 ml) yezinhlobo zezentengiso kunama-calories angama-67, amagremu ayi-12 ama-carbs, 1.5 amagremu amafutha kanye no-2 gram wamaprotheni. Kunama-kilojoule amancane, amafutha kanye namaprotheni kunobisi oluhwamukile.

Mayelana nokunambitheka, izifundo kuze kube manje zikhombise ukwamukelwa okufanayo nobisi lwelayisi. Uma ujwayele ukuphuza ubisi olususelwa ezitshalweni, ungakuthola kunambitheka kakhulu kunalabo abanga (34).

Ngoba selivele lijiyile kunobisi olujwayelekile, lingasetshenziswa kwezinye izindlela zokupheka ngaphandle kokunciphisa noma ukuluqinisa ().

Uma wenza ubisi lwe-quinoa ngokwakho, ungalwenza luqine ngokusebenzisa uketshezi oluncane lapho uhlanganisa i-quinoa namanzi.

Isifinyezo Ubisi lweQuinoa luyindlela entsha yobisi ehlukile. Ingathengwa noma yenziwe ekhaya nge-quinoa ephekiwe ehlanganiswe namanzi. Inama-calories amancane futhi iqiniswe nge-calcium.

12. Ubisi lukakhukhunathi

Ubisi lukakhukhunathi luyikhalori ephezulu, okunezela okunambitheka kuzindlela zokupheka eziningi futhi lwenza okunye okuhle kakhulu kubisi olushubile.

Iqhamuka enyameni yamakhukhunathi asanda kugaywa futhi ijwayele ukusetshenziselwa ukudla kwaseNingizimu-mpumalanga ye-Asia, eNingizimu Melika naseCaribbean.

Njengoba selivele liminyene, alidingi ukwehliswa ngaphambi kokuthi lisetshenziswe esikhundleni sobisi oluhwamukile, futhi lingasetshenziswa ngesilinganiso esingu-1: 1.

Ingumthombo ocebile wensimbi, i-potassium, i-magnesium, i-manganese ne-zinc. Kodwa-ke, futhi iphakeme kakhulu ngama-calories namafutha (36).

Inkomishi eyodwa yobisi lukakhukhunathi iqukethe ama-calories angama-445, amagremu ayi-6 ama-carbs, amagremu angama-48 amafutha kanye no-4.6 amagremu wamaprotheni (36).

Ngokwengeziwe, ubisi lukakhukhunathi luqukethe i-lauric acid, engakhuthaza ukukhula kwengqondo, isekele amasosha omzimba futhi igcine imithambo yegazi iphilile. Iphinde ibe novithamini E omkhulu, okuyi-antioxidant enamandla futhi ebalulekile empilweni yesikhumba ().

Kodwa-ke, inokunambitheka kakhukhunathi okwehlukile, ngakho-ke lapho ufaka esikhundleni cabanga ngomphumela ekunambithekeni okuphelele kweresiphi. Ingasetshenziswa kuzo zombili izitsha ezinoshukela nezinomsoco.

Isifinyezo Ubisi lukakhukhunathi luyisithako esinothile, esinambithekayo esinobukhulu obufanayo njengobisi oseluhwamukile. Inothile ngezakhi zomzimba kodwa futhi inama-calories amaningi kakhulu namafutha. Ingeza ukunambitheka kakhukhunathi okwehlukile ekudleni.

Ongakucabanga Lapho Ukhetha Obambele

Ngenkathi zonke lezi zinketho ziyizindlela ezinhle zobisi olushubile, kunamaphuzu okufanele ucatshangelwe lapho ukhetha:

• Okuqukethwe kwekhalori: Kunomehluko omkhulu kokuqukethwe kwekhalori phakathi kwezinye izindlela. Uma ubuka isisindo sakho, ubisi lukakhukhunathi noma ukhilimu akuzona izinketho ezinhle.
• Okuqukethwe kwamaprotheni: Ubisi oluhwamukile luqukethe amagremu ayi-17 wamaprotheni ngenkomishi ngayinye (240 ml), kanti izinketho eziningi ezitshalwe ezitshalweni ziqukethe okumbalwa kakhulu. Uma uzama ukwandisa ukudla kwakho kwamaprotheni, enye indlela yobisi noma yesoya ihamba phambili (13).
• Ukungezwani komzimba: Uma une-allergies, qaphela ukuthi ubisi lwenkomo, lwe-soy kanye namantongomane konke kune-allergenic. Futhi naka izithasiselo ezinhlotsheni zobisi ezithengiswayo uma ungabekezelelani noma uzwela.
• Ushukela: Izindlela eziningi zobisi zinongiwe noma zengeze ushukela. Lapho ufaka ubisi oseluhwamukile, khetha izinhlobo ezingenashukela. Uma udinga ukunambitheka iresiphi, ungangezela isiphuzo esimnandi ngokuhamba kwesikhathi kunqubo.
• Nambitha: Ezinye izinto ezingena esikhundleni, njengobisi lukakhukhunathi, zingathinta ukunambitheka kwesitsha kakhulu.
• Izindlela zokupheka: Abangena esikhundleni bangahle bangaziphathi ngendlela olindele ngayo kuresiphi. Kwesinye isikhathi kudinga ukuzama ukuthola okungangena esikhundleni esihle kakhulu.
• Okuqukethwe komsoco: Abakhiqizi bezohwebo bezimbisi zezitshalo bengeza i-calcium, uvithamini D nezinye izakhi emikhiqizweni yabo. Izinguqulo ezizenzele zona ngeke ziqukethe lezi zakhi zomzimba ngamanani afanayo ().
• Imikhiqizo emisha: Kukhona njalo imikhiqizo emisha eyenziwayo, kanti imakethe ehlukile yobisi ezitshalweni iyakhula. Ezinye izinhlobo ezizayo zingafaka ubisi lwe-lupine ne-tiger nut (, 18).

Ngaphandle kokuthi usebenzisa ubisi oluhwamukile njalo, umehluko omkhulu wokudla okunempilo cishe ngeke ube nomthelela omkhulu ekudleni kwakho. Noma kunjalo, kuyasiza ukugcina lezi zici engqondweni.

Isifinyezo Lapho ukhetha okungena esikhundleni, yazi ukuthi iphrofayili yokudla okunempilo nokunambitha ingahluka kakhulu kubisi oluhwamukile. Ezinye izindlela zingahle zingasebenzi kahle kwezinye izindlela zokupheka.

Okusemqoka

Ubisi oluhwamukile ngumkhiqizo onomsoco, owusizo ovame ukusetshenziselwa izindlela zokupheka zansuku zonke.

Kodwa-ke, kunezindlela eziningi ezinhle ezingasetshenziswa ngabantu abangakwazi ukudla imikhiqizo yobisi, okungenzeka ukuthi balandela ukudla okuthile noma bamane nje abanalo ubisi oluhwamukile esandleni.

Kwabaningi abangena esikhundleni uzodinga ukunciphisa okuqukethwe ngamanzi ngokushisa ukuze uthole ubukhulu obufanayo nobisi olushubile. Ungadinga futhi ukusebenzisa isithako sokuqina.

Ukukhetha okulungile kuncike empilweni yakho, izinhloso, ukuthanda nezinto ozithandayo.