Ingabe Ukhilimu Olukhuni Olubi Ungaba yingxenye Yesidlo Esinempilo?

-Delile

• Kuyini ukhilimu osindayo osindayo?
• Ukusetshenziswa kokhilimu osindayo osindayo
• Ukudla okunomsoco kakhilimu osindayo
• Ukhilimu oshisayo osindayo ngokukhalipha ukhilimu
• Izinzuzo nokwehla
• Izinzuzo zokhilimu osindayo osindayo
• Ukwehla kokhilimu osindayo osindayo
• Ingabe iphilile?
• Okubalulekile

Ukhilimu oshisayo unokusetshenziswa okuhlukahlukene kokupheka. Ungayisebenzisa ukwenza ibhotela nokhilimu ohlutshiwe, engeza ukhilimu noma isobho, nokunye okuningi.

Ukhilimu oshaya kakhulu ugcwele izakhi zomzimba kodwa futhi unama-calories amaningi kakhulu.

Le ndatshana ichaza konke odinga ukukwazi ngokhilimu osindayo, kufaka phakathi ukusetshenziswa kwawo, okuqukethwe kwezakhi, izinzuzo, kanye nokwehla.

Kuyini ukhilimu osindayo osindayo?

Ukhilimu oshaya kakhulu yingxenye enamafutha amaningi obisi lobisi oluhlaza (1).

Ubisi olusha, oluhlaza ngokwemvelo luhlukanisa lube ukhilimu nobisi. Ukhilimu ukhuphukela phezulu ngenxa yokuqukethwe kwawo okunamafutha. Ngemuva kwalokho iskishiwe ngaphambi kokuqhubeka kokucutshungulwa (1).

Ukwenza ukhilimu osindayo osindayo, lo khilimu oluhlaza unamathiselwe futhi wenziwe waba homogenized. Lokhu kufaka ukufudumeza nokufaka ingcindezi ephezulu kukhilimu ukubulala amagciwane, ukwelula impilo yeshalofu, nokwenza ngcono ukuzinza (2, 3, 4).

Izinhlobo eziningi zikakhilimu osindayo nazo ziqukethe izithasiselo ezisiza ukuzinzisa ukhilimu nokugcina amanoni angahlukani.

Esinye salezi zithasiselo yi-carrageenan, ekhishwa okolwandle. Enye i-sodium caseinate, ifomu lokunezela ukudla le-protein protein casein (5, 6).

Ukusetshenziswa kokhilimu osindayo osindayo

Ukhilimu oshaya kakhulu ungasetshenziswa ngezindlela ezahlukahlukene ekukhiqizeni ukudla nasekuphekeni kwasekhaya.

Ukubhaxabula noma ukukhipha ukhilimu osindayo kubangela ukuthi ama-molecule alo amafutha ahlangane.

Ngemuva kwemizuzu embalwa yokubhaxabulwa, le mpahla idala ukuthi ukhilimu owuketshezi uphenduke ukhilimu oshaywayo. Ngemuva kokuhlushwa eminye imizuzu embalwa, ukhilimu oshaywayo uphenduka ibhotela (, 8, 9).

I-Buttermilk, omunye umkhiqizo wobisi odumile, uketshezi olusala ngemuva kokhilimu oshubile oshaywe waba ibhotela (10).

Ukhilimu oshaya kakhulu usetshenziselwa ukwengeza ukhilimu ekhofi, izimpahla ezibhakiwe, amasobho nezinye izindlela zokupheka. Abantu abaningi abalandela ukudla okunamafutha aphezulu, njengokudla okune-ketogenic, bakusebenzisa ukwengeza amafutha amaningi ekudleni naseziphuzweni zabo.

Ukhilimu oshaya kakhulu wenziwa ngokukhipha ukhilimu onamafutha amaningi kusuka obisini olusha lobisi. Isetshenziselwa ukwenza ibhotela nokhilimu ohlutshiwe bese wengeza ukhilimu kukhofi nakwezinye izitsha eziningi.

Ukudla okunomsoco kakhilimu osindayo

Ukhilimu oshisayo kakhulu ungamafutha, ngakho-ke unama-calories amaningi. Ibuye ibe ne-choline, amavithamini ancibilikiswa ngamafutha, kanye namaminerali athile. Inkomishi eyodwa-isigamu (119 amagremu) iqukethe ():

• Amakholori: 400
• Amaprotheni: 3 amagremu
• Amafutha: 43 amagremu
• AmaCarbs: 3 amagremu
• Uvithamini A: Ama-35% we-Reference Daily Intake (i-RDI)
• Uvithamini D: U-10% we-RDI
• Uvithamini E: U-7% we-RDI
• I-calcium: U-7% we-RDI
• I-Phosphorus: U-7% we-RDI
• Choline: 4% we-RDI
• Uvithamini K: 3% we-RDI

Amafutha okhilimu oshisayo osindayo ikakhulukazi ngamafutha agcwele, obekucatshangwa ukuthi kudala ukuthi abambe iqhaza ekuthuthukiseni isifo senhliziyo.

Kodwa-ke, ucwaningo lwamanje alukhombisi ukuxhumana okuqinile phakathi kokudla amafutha obisi nesifo senhliziyo. Eqinisweni, ucwaningo olusafufusa luveza ukuthi ukudla amanoni agcwele kungasiza ekuvikeleni isifo senhliziyo (,).

Ukhilimu oshaya kakhulu uqukethe ne-choline namavithamini A, D, E, no-K, konke okudlala indima ebalulekile empilweni yakho.

Isibonelo, uvithamini A ubalulekile empilweni yamehlo nasekusebenzeni komzimba, kuyilapho i-choline ibaluleke kakhulu ekukhuleni kobuchopho bokuqala kanye ne-metabolism (,).

Ngaphezu kwalokho, ukhilimu osindayo osindayo uqukethe i-calcium ne-phosphorus, amaminerali amabili adingekayo emathanjeni aphilile ().

Ukhilimu oshisayo osindayo ngokukhalipha ukhilimu

Izinhlobo ezahlukahlukene zokhilimu zihlukaniswa ngokususelwa emafutheni okuqukethwe kwazo.

Ukhilimu oshisayo oshisayo kanye nokhilimu oshayayo akufanele kube nephutha ngomkhiqizo ofanayo. Ukhilimu oshisayo kanye nokhilimu osindayo uqukethe okungenani ama-36% amafutha obisi (3).

Ngakolunye uhlangothi, ukhilimu oshaya kancane, kwesinye isikhathi obizwa ngokuthi ukhilimu okhanyayo, ulula kancane, uqukethe amafutha obisi angama-30-35% (3).

Ngenxa yokuqukethwe kwayo okunamafutha aphansi, ukhilimu oshaywayo omncane ukhiqiza ukhilimu ophehliwe emoyeni, kuyilapho ukhilimu osindayo osindayo ukhiqiza ukhilimu ocebile ophehliwe (3).

Isigamu nengxenye ngomunye umkhiqizo osuselwa kukhilimu, oqukethe ukhilimu uhhafu kanye nobisi uhhafu. Inamafutha obisi ayi-10-18% futhi isetshenziswa kakhulu ekhofi (3).

Ukhilimu oshaya kakhulu unama-calories amaningi futhi kufanele okungenani ube namafutha angama-36%. Inothile ngezakhi zomzimba, njengevithamini A, i-choline, i-calcium ne-phosphorus. Eminye imikhiqizo kakhilimu, kufaka phakathi ukhilimu omncane, ukhilimu oshaywayo, nohhafu nengxenye, kunamafutha amancane.

Izinzuzo nokwehla

Ukhilimu oshaya kakhulu ugcwele amavithamini namaminerali akhuthaza impilo. Kodwa-ke, inama-calories aphezulu kakhulu futhi angaba nomthelela ekuzuzeni isisindo uma usebenzisa kakhulu.

Ngezansi kunezinye izinzuzo nokwehla kokhilimu osindayo.

Izinzuzo zokhilimu osindayo osindayo

Ukhilimu oshisayo kanye neminye imikhiqizo yobisi egcwele uqukethe amavithamini namaminerali amaningi akhulisa impilo, kufaka phakathi amavithamini ancibilikisa amafutha A, D, E, noK.

Eqinisweni, imikhiqizo yobisi egcwele amafutha iqukethe amavithamini amaningi ancibilika kunamafutha kunabalingani bawo abangenamafutha amancane futhi angenawo amafutha (,,).

Ngaphezu kwalokho, umzimba wakho umunca amavithamini ancibilika kakhulu lapho udliwa ngamanoni, njengamafutha atholakala kukhilimu oshaya kakhulu ().

Ezinye izifundo zithole nokuthi imikhiqizo yobisi egcwele amafutha ihlotshaniswa nokwehla kwengozi yokukhuluphala, uhlobo lwesifo sikashukela sohlobo 2, nesifo senhliziyo (,,,).

Ucwaningo olulodwa kwabahlanganyeli abangaphezu kwe-1,300 lubone ukuthi labo ababike ukutholwa okuphezulu kakhulu kobisi olunamafutha amaningi bebengaphansi kakhulu amathuba okuba bakhuluphale kunalabo ababike ukutholwa okuphansi kakhulu. Babenamafutha esisu amancane kakhulu).

Ucwaningo olulodwa lwamasonto ayi-13 kubantu abadala abangama-36 luqhathanise izindlela zokudla ezinamafutha aphansi zokumisa i-Hypertension (DASH) ekudleni okunamafutha aphezulu ekudleni okuqukethe imikhiqizo engama-40% yamafutha nemikhiqizo egcwele yobisi.

Abaphenyi baqaphele ukuthi zombili izidlo zinciphisa umfutho wegazi ophakeme, kepha ukudla okunamafutha aphezulu kunenzuzo eyengeziwe yokwehla kwe-lipoprotein (VLDL) eyingozi kakhulu, konke ngenkathi kugcinwa i-lipoprotein (HDL) () evikela inhliziyo.

Ngaphezu kwalokho, ukhilimu osindayo ubonakala uphilile kuwe kunemikhiqizo enamafutha amaningi acwengeke kakhulu asebenza njengokufaka ukhilimu, njengokhilimu bekhofi kanye nokushaywa okushaywayo ().

Uma kuqhathaniswa nokudla okuphelele, le mikhiqizo ayigcwalisi kangako futhi inomthelela omkhulu emazingeni kashukela egazini lakho. Ukudla okuphezulu kwalokhu kudla okucwengisisiwe kuye kwaxhunyaniswa nokukhuluphala (,,).

Ukwehla kokhilimu osindayo osindayo

Ukhilimu oshisayo ushubile kakhulu ngama-calories, aqukethe ama-calories angama-400 ngekomishi elilodwa ne-1/2 (119 amagremu). Ngakho-ke, kungaba lula ukusebenzisa ama-calories amaningi uma uwasebenzisa kaningi.

Ezinye izindlela ezingaphansi kwekhalori zifaka uhhafu nengxenye, ubisi lonke, namasi amantongomane ().

Ngokumangazayo, kulinganiselwa ukuthi abantu abangaphezu kwama-65% bangase bangabekezelelani ne-lactose ngakho-ke badinga ukugwema ukhilimu osindayo, kanye neminye imikhiqizo yobisi ().

Ngaphezu kwalokho, olunye ucwaningo lukhombisa ukuthi imikhiqizo yobisi ingafaka isandla ekukhiqizeni amafinyila kubantu abaningi, ngisho nalabo abangenalo igciwane noma ababekezelelani ().

Ucwaningo olulodwa kubantu abadala abangaphezu kwekhulu ngokukhiqizwa kwamafinyila ngokweqile lwathola ukuthi ukungabi nalubisi kwasiza ekunciphiseni le nkinga.

Labo abadle ukudla okungenalo ubisi izinsuku eziyisithupha babike izimpawu ezimbalwa kakhulu zokukhiqizwa kwe-mucus ngokweqile kunalabo abangenawo ubisi izinsuku ezimbili nje kuphela baphinde bangenisa ubisi ekudleni kwabo ().

Kodwa-ke, lena yindawo yokuphikisana. Abanye abacwaningi abatholanga ukuxhumana phakathi kokusetshenziswa kobisi nokukhiqizwa kwamafinyila ().

Ukudla ngobisi nakho kuhlotshaniswe nengozi eyengeziwe yomdlavuza othile ().

Isibonelo, ukubuyekeza okubandakanya abantu abangaphezu kuka-8,000 kuqaphele ukuthi labo abanobisi oluphakeme kakhulu babenamathuba angama-20% okuba nomdlavuza wesisu kunalabo abanobisi oluphansi kakhulu ().

Ngokwengeziwe, okhilimu abaningi abasindayo baqukethe izithasiselo, njenge-carrageenan ne-sodium caseinate. Lokhu kuye kwaxhunyaniswa nokulimala kwamathumbu lapho kudliwa ngemithamo ephezulu ezifundweni zezilwane neze-test-tube (5, 6,,).

Ekugcineni, i-homogenization - inqubo yokushisa- noma yengcindezi egcina amanoni angahlukani kokhilimu - ingakuvimbela ekuvuneni ezinye zezinzuzo zobisi oluhlaza.

Ukubuyekezwa kwakamuva nje kuphakamisa ukuthi ukudla imikhiqizo yobisi eluhlaza kungasiza ekuvikeleni izimo ezizimele njenge-asthma kanye ne-allergies ().

Ukhilimu oshaya kakhulu unamafutha amaningi futhi ugcwele amavithamini ancibilika okunamafutha, kodwa futhi unama-calories amaningi. Ukudla ubisi olunamafutha agcwele kubonakala kunezinzuzo ezithile zezempilo. Kodwa-ke, cishe abantu abangama-65% kungenzeka bangakwazi ukubekezelela ubisi kahle kakhulu.

Ingabe iphilile?

Ukhilimu oshisayo unama-calories amaningi kodwa futhi ucebile ngamafutha enempilo kanye namavithamini namaminerali amaningana. Ngokuvamile isetshenziswa ngamanani amancane, njengekhofi noma izindlela zokupheka ezidinga ukhilimu omncane, ngakho-ke akunakwenzeka ukuthi ungeze amakhalori abalulekile ekudleni kwakho.

Noma kunjalo, uma udla ukudla okunomkhawulo wekhalori, ungasebenzisa enye ikhalori ephansi, njengobisi lwamantongomane noma uhhafu nohhafu, noma unciphise ukudla kwakho kwansuku zonke kokhilimu oshaya kakhulu osesilinganisweni esincane.

Iningi labantu kungenzeka lingabekezeleli i-lactose futhi kufanele ligweme ukhilimu osindayo neminye imikhiqizo yobisi ukuze kube nempilo enhle ().

Ngokwengeziwe, abantu abathile bangathola ukwanda kokukhiqizwa kwama-mucus ngemuva kokudla imikhiqizo yobisi. Uma lokhu kusebenza kuwe, kufanele ugweme ukhilimu osindayo osindayo.

Kodwa-ke, uma ungakwazi ukubekezelela imikhiqizo yobisi futhi usebenzise ukhilimu osindayo oshisayo ngamanani amancane, kungaba yingxenye enempilo yokudla kwakho.

Ekugcineni, ukhilimu osindayo ophekiwe ngotshani kuyisinqumo esingcono, ngoba imikhiqizo yobisi enotshani iphakeme kwizakhamzimba ezinjengamafutha anempilo nama-antioxidants kunebisi elikhuliswe ngokujwayelekile (,,).

Kukonke, uma ungakwazi ukubekezelela ubisi futhi usebenzise ukhilimu osindayo oshisayo ngamanani amancane, kuyindlela enhle enempilo. Kodwa-ke, ungahle uthande ukukugwema uma unokungabekezelelani kwe-lactose, ekudleni okunomkhawulo wekhalori, noma uhlangabezana nokukhiqizwa okweqile kwe-mucus.

Okubalulekile

Ukhilimu oshaya kakhulu ukwengeza okucebile ekuphekeni noma ekhofini futhi kungasetshenziselwa ukwenza ukhilimu ohlutshiwe nebhotela.

Imikhiqizo yobisi egcwele njengokhilimu oshisayo oshubile igcwele izakhi zomzimba, kufaka phakathi amavithamini ancibilika amafutha, ezinye izifundo ezixhumanise nokwehla kwengozi yezimo ezinjengesifo senhliziyo nokukhuluphala.

Kodwa-ke, ukhilimu osindayo osindayo uphezulu kakhulu kuma-calories, futhi iningi labantu alikwazi ukubekezelela imikhiqizo yobisi.

Uma ukwazi ukubekezelela ubisi futhi usebenzise ukhilimu osindayo oshisayo ngamanani amancane, kungaba yingxenye enempilo yokudla kwakho.