Luyini Ubisi Oluqinisiwe? Izinzuzo nokusetshenziswa

-Delile

• Kwenziwa kanjani
• Kuqinisiwe kuqhathaniswa nobisi olungafakwanga
• Izinzuzo zobisi oluqinile
• Ugcwalisa izikhala zomsoco ekudleni kwakho
• Ikhuthaza ukukhula okunempilo ezinganeni
• Ithuthukisa impilo yethambo
• Amashansi angaba khona
• Okubalulekile

Ubisi oluqinisiwe lusetshenziswa kabanzi emhlabeni wonke ukusiza abantu ukuthi bathole izakhi zomzimba okungenzeka ukuthi ziyashoda ekudleni kwabo.

Inikeza izinzuzo eziningana uma kuqhathaniswa nobisi olungathandeki.

Lo mbhalo ubuyekeza ukuthi ubisi oluqinisiwe lwenziwa kanjani, kanye nokudla kwalo, izinzuzo, kanye nokwehla kwalo.

Kwenziwa kanjani

Ubisi oluqinisiwe ubisi lwenkomo oluqukethe amavithamini namaminerali athe xaxa angatholakali ngokwemvelo obisini ngamanani abalulekile.

Imvamisa, amavithamini D no-A ayengezwa obisini oluthengiswa e-United States ().

Kodwa-ke, ubisi lungaqiniswa nezinye izakhi zomzimba ezahlukahlukene, kufaka phakathi i-zinc, i-iron ne-folic acid ().

Ukuthi ubisi luqiniswe kanjani noma kanjani kuxhomeke lapho uhlala khona nokuthi iziphi izakhi zomzimba ezingase zingabi nokudla okuvamile ezweni lakho. Ngenkathi amanye amazwe edinga ukuqiniswa kobisi ngomthetho, lokhu akunjalo e-United States ().

Noma kunjalo, ubisi oluqinisiwe luvame kakhulu kunobisi olungenasiqiniseko e-United States.

Ngokusetshenziswa, ubisi oluqinisiwe lusetshenziswa ngendlela efanayo nezinhlobo ezingekho enkampanini, njengokuphuza noma ukupheka.

Ukuqinisa ubisi, i-vitamin A palmitate ne-vitamin D3 ziyangezwa. Lezi yizinhlobo ezisebenza kakhulu futhi ezingabanjwa zalezi zakhi zomzimba (,).

Njengoba zimelana nokushisa, lezi zinhlanganisela zingangezwa obisini ngaphambi kokuncishiswa kwamathambo kanye ne-homogenization, okuyizinqubo zokushisa ezibulala amabhaktheriya ayingozi futhi zenze ngcono impilo yeshalofu (, 6, 7).

Ezinye izakhamzimba ezinjengevithamini B kufanele zengezwe ngokuhamba kwesikhathi, ngoba ukushisa kungazishabalalisa. Kodwa-ke, ubisi aluqiniswa kakhulu ngamavithamini e-B e-United States ().

Ubisi oluqinisiwe ubisi oluqukethe izakhamzimba ezingeziwe. E-United States, ubisi luvame ukuqiniswa ngamavithamini A no-D, yize kungadingeki ngokomthetho.

Kuqinisiwe kuqhathaniswa nobisi olungafakwanga

Ubisi oluqinisiwe luwumthombo omuhle wamavithamini A no-D. Futhi, ubisi ngokwemvelo luphakeme kwamanye amavithamini namaminerali amaningi.

Ishadi elingezansi liqhathanisa okuqukethwe kokudla okunomsoco wama-ounces ayi-8 (240 ml) obisi oluqinile nolungenaziqiniseko olungu-2% (,):

Womabili la mabisi aqinisiwe nalawo angenamsoco anomsoco kakhulu.

Ziphinde zikhuthaze impilo yamathambo ngenxa yokuqukethwe kwayo okuphezulu kwe-calcium ne-phosphorus, amaminerali amabili ayinhloko aqukethe amathambo. Ngaphezu kwalokho, uvithamini D obisini oluqinisiwe kukhulisa ukumuncwa komzimba wakho nge-calcium (,).

Ngaphezu kwalokho, cishe ama-30% ama-kilojoule obisi avela kuprotheni, okudingeka umzimba wakho ukwakha imisipha enempilo futhi yakhe izinhlanganisela ezisiza ukuqondisa izinqubo zomzimba (12, 13).

Ubisi oluqinisiwe futhi olungenazo izakhamzimba lunomsoco kakhulu futhi lunothile kakhulu ku-vitamin B12, calcium ne-phosphorus. Ubisi oluqinisiwe e-United States nalo lunamavithamini A no-D amaningi.

Izinzuzo zobisi oluqinile

Uma kuqhathaniswa nobisi olungathandeki, ubisi oluqinisiwe lunikeza izinzuzo eziningana.

Ugcwalisa izikhala zomsoco ekudleni kwakho

Ukuqiniswa (ukwengeza izakhamzimba okuntula ukudla) kanye nokucebisa (ukuphinda ubuyise izakhamzimba ezilahlekile ngesikhathi sokucutshungulwa) kwaqala ukwenziwa ukuvikela izifo zokushoda kwezakhi ezifana namarikethi, ukuncipha kwamathambo ngenxa yokushoda kukavithamini D ().

Ukuqiniswa nokunothiswa kukafulawa nobisi kusizile ekuqedeni izifo zokuntuleka emazweni athuthukile ().

Ngaphezu kwalokho, ukuqiniswa kuyisu eliwusizo lokulungisa okunye ukushoda kwamakhemikhali okungenzeka kungabi kubi kangako kepha kusengaba yingozi ().

Isibonelo, abantu abaningi emhlabeni jikelele bathola uvithamini D owanele ukuvikela ama-rickets kepha hhayi eminye imiphumela emibi yokushoda kukavithamini D, njengokuncipha kokuzivikela komzimba (,,).

Olunye ucwaningo luthole ukuthi amazwe asetshenziswa kabanzi ubisi oluqinile anabantu abanokudla okuphezulu kukavithamini D namazinga wevithamini D wegazi kunamazwe angasebenzisi kakhulu ubisi oluqinile ().

Ikhuthaza ukukhula okunempilo ezinganeni

Ubisi oluqinisiwe lusiza ukuvimbela ukushoda kwe-iron anemia ezinganeni, okuyinkinga ejwayelekile, ikakhulukazi emazweni asathuthuka. Kulezi zifunda, ubisi luvame ukuqiniswa ngensimbi nezinye izakhi zomzimba, njengama-vithamini e-zinc ne-B.

Ukubuyekezwa okukodwa kwezifundo ezinganeni ezingaphezu kuka-5 000 kutholakale ukuthi ubisi nokudla okusanhlamvu okuqiniswe nge-iron, i-zinc, novithamini A kunciphise ukuvela kwe-anemia ngamaphesenti angaphezu kwama-50 ezinganeni ezingaphansi kweminyaka emihlanu ().

Kokunye ukuhlola okwenziwe ePakistan, ubisi oluqiniswe nge-folic-acid lusize ukuthuthukisa isimo sensimbi sezinsana, uma kuqhathaniswa nobisi lwenkomo olungafakwanga ().

Ucwaningo olufanayo e-United Kingdom lwaphawula ukuthi izingane ezisencane ezaziphuza ubisi oluqinile zazisebenzisa i-ayoni, i-zinc, uvithamini A, novithamini D futhi zazinezinga eliphakeme likavithamini D nensimbi kunalabo abaphuza ubisi lwenkomo olungafakwanga ().

Ngokwengeziwe, ubisi oluqinisiwe lungathuthukisa ukusebenza kobuchopho ezinganeni ezindala ().

Kokunye ukuhlola kwabafundi abangama-296 baseChina basezikoleni zamabanga aphakathi, labo abaphuza ubisi oluqinisiwe babencane amathuba okuba ne-riboflavin nokuntuleka kwensimbi. Futhi, bakhombise ukusebenza okuthuthukile kwezemfundo kanye nogqozi, uma kuqhathaniswa nalabo abaphuza ubisi olungenasiqiniseko ().

Kodwa-ke, khumbula ukuthi ubisi lwezakhi luqinisiwe ngokuya ngezidingo zesifunda zabantu abathile. Imvamisa, ubisi e-United States aluqiniswanga ngensimbi, i-folic acid, i-zinc, noma i-riboflavin.

Ithuthukisa impilo yethambo

Ubisi oluqinisiwe lungasiza ekuthuthukiseni impilo yethambo. Ukudla ubisi nokudla kobisi, okuvame ukuqiniswa, kuhlotshaniswa nokuqina kwamaminerali amathambo aphezulu, noma amathambo aqinile, amakhulu (,).

Ubisi ngokwemvelo luphakeme nge-calcium ne-phosphorus, futhi ithambo lenziwa nge-matrix yalezi zakhi zomzimba ezimbili ().

Ngakho-ke, ngisho nobisi olungafakwanga kahle lungakhuthaza impilo yamathambo ngokunikeza izinto zokusetshenziswa ezidingekayo ukwakha nokuqinisa amathambo akho ().

Kodwa-ke, ubisi oluqiniswe ngovithamini-D, ikakhulukazi, luhle kakhulu empilweni yamathambo, njengoba lesi sithako sisiza umzimba wakho ukumunca i-calcium eningi ().

Ukudla i-calcium ngendlela efanele kubalulekile ekuvikeleni ukukhumuzeka kwamathambo, isifo esibonakala ngamathambo abuthakathaka futhi aqinile. Ubisi oluqinisiwe luyindlela eshibhile futhi efinyeleleka kalula yokuthola i-calcium eyanele futhi kukhulise ukumuncwa kwakho kwalesi simaminerali esibalulekile ().

Ubisi oluqinisiwe lusiza ukuvimbela ukuswela kwezakhi, ukukhuthaza ukukhula okunempilo ezinganeni, futhi kwandise amathambo namandla.

Amashansi angaba khona

Yize ubisi oluqinisiwe luzuzisa kakhulu, kukhona okunye ukwehla okungahle kubhekwe.

Abaphenyi balinganisela ukuthi cishe izingxenye ezimbili kwezintathu zabantu bomhlaba abakwazi ukubekezelela i-lactose futhi ngenxa yalokho abakwazi ukugaya kahle ushukela otholakala obisini. Abantu abanalesi simo bavame ukuhlangabezana nesifo sohudo nezinye izinkinga zamathumbu ngemuva kokudla ubisi noma ubisi ().

Uma ungabekezeleli i-lactose noma usabela kabi emikhiqizweni yobisi, kufanele ugweme ubisi oluqinile noma ukhethe imikhiqizo engena-lactose. Uma unenkinga yokungezwani nobisi, kufanele uvikele imikhiqizo yobisi ngokuphelele.

Kodwa-ke, ungakhetha ezinye izindlela zobisi ze-nondairy eziqinile, njengobisi lwe-soy noma lwe-alimondi.

Ngaphezu kwalokho, ukuqiniswa akusho ukuthi ukudla kunempilo.

Isibonelo, ubisi lukashokoledi ungaqiniswa ngamavithamini A no-D njengobisi olumhlophe. Noma kunjalo, ivame ukulayishwa ushukela nezithasiselo futhi kufanele ijatshulelwe ngokulinganisela ().

Okokugcina, ukukhetha ubisi olunamafutha olungenamafutha kungavimbela ukumuncwa kwamavithamini A no-D. Lawa mavithamini ancibilika amafutha futhi adinga amafutha ngenkathi egaywa ukuze amunce ngokugcwele (,).

Abantu abaningi ababekezelelani ne-lactose futhi kufanele bagweme ubisi noma bakhethe imikhiqizo engena-lactose. Futhi, ukudla okuqinisiwe kungahle kungabi nempilo, futhi ukudla ubisi olungenamafutha kungavimbela umzimba wakho ekutholeni ngokwanele amavithamini ancibilika okunamafutha.

Okubalulekile

Ubisi oluqinisiwe luqukethe izakhamzimba ezingeziwe.

E-United States, ubisi luvame ukuqiniswa ngamavithamini A no-D. Nokho, kuye ngokuthi uhlalaphi, ubisi lungaqiniswa nezinye izakhi zomzimba noma lushiywe lungaqinisiwe.

Ukuqiniswa kungasiza ekugcwaliseni izikhala zomsoco, ukuvimbela ukusilela kwensimbi ezinganeni, futhi kwandise ukuqina kwamathambo namandla.

Noma kunjalo, uma ungabekezeleli i-lactose noma unenkinga yokungezwani nobisi, kufanele ukhethe ezinye izindlela ezingenayo i-lactose noma i-nondairy.