Ingabe Kuyazuzisa Ukuxuba Uju Nobisi?

-Delile

• Izinzuzo
• Kwangathi kungathuthukisa ikhwalithi yokulala
• Usekela amandla amathambo
• Kungakhuthaza impilo yenhliziyo
• Izithiyo
• Okubalulekile

Uju nobisi luyinhlanganisela yakudala evame ukuvela kuziphuzo nakuma-dessert ngokufanayo.

Ngaphezu kokwehlisa nokuziduduza ngendlela emangalisayo, ubisi noju kungaletha ukunambitheka okucebile kuzindlela zakho zokupheka ozithandayo.

Futhi, lezi zithako ezimbili zicwaningelwe ukwelashwa kwazo futhi zivame ukusetshenziswa njengekhambi lemvelo lokwelapha izimo ezahlukahlukene zezempilo.

Lo mbhalo ubuyekeza izinzuzo nezithiyo zoju nobisi.

Izinzuzo

Ukubhangqa ubisi noju kungahle kuhlotshaniswe nezinzuzo eziningana ezingaba khona zezempilo.

Kwangathi kungathuthukisa ikhwalithi yokulala

Abantu abaningi baphuza ingilazi yobisi olufudumele noju ngaphambi nje kokulala ukusiza ukukhuthaza ikhwalithi yokulala engcono, futhi leli khambi lisekelwa yisayensi.

Eqinisweni, ucwaningo olufaka phakathi abantu abangama-68 abebengeniswe esibhedlela benesifo senhliziyo luthole ukuthi ukuphuza ingxube yobisi noju kabili ngosuku nsuku zonke izinsuku ezi-3 kuthuthukise izinga lokulala ().

Futhi, ucwaningo oluningi luye lwaphawula ukuthi kokubili ubisi noju kungakhulisa ukulala lapho kusetshenziswa ngakunye.

Isibonelo, ucwaningo oluthile lubonise ukuthi ukudla ama-gramu ayi-10, noma cishe isipuni esingu-1/2, soju imizuzu engama-30 ngaphambi kokulala kuthuthukise ikhwalithi yokulala futhi kunciphise ukukhwehlela ebusuku ezinganeni ezingama-300 ezinezifo zokuphefumula ().

Ngokufanayo, ucwaningo kubantu abadala asebekhulile abangama-421 lukhombisile ukuthi labo abahlale bedla ubisi noma imikhiqizo yobisi mancane amathuba okuthi babe nobunzima bokulala ().

Usekela amandla amathambo

Ubisi luwumthombo omkhulu we-calcium, isakhi somzimba esibalulekile esibamba iqhaza elibalulekile empilweni yethambo ().

Olunye ucwaningo lubonisa ukuthi ukuphuza ubisi kungathuthukisa ukuminyana kwamaminerali futhi kungaxhunyaniswa nengozi ephansi ye-osteoporosis kanye ne-fractures (,,).

Ukuhlanganisa ubisi noju kungakhuphula izinzuzo zangaphambili zokwakha amathambo kakhulu.

Eqinisweni, ukubuyekezwa okukodwa kubike ukuthi uju lungavikela impilo yethambo ngenxa yezakhi zalo zokulwa nokuvuvukala ().

Okunye ukubuyekezwa kwezifundo eziyisishiyagalolunye kukhombisile ukuthi ukwengeza uju kunganciphisa eminye yemiphumela emibi ehambisana nokuzivocavoca ngenkathi kukhulisa ukwakheka kwamathambo ().

Kungakhuthaza impilo yenhliziyo

Ubisi noju kuhlotshaniswe ngamunye nezinzuzo ezimbalwa ezingaba khona uma kukhulunywa ngempilo yenhliziyo.

Ikakhulu, ubisi lukhonjisiwe ukukhulisa amazinga we-cholesterol ye-HDL (enhle), engasiza ukusula uqweqwe emithanjeni yakho ukuvikela ezifweni zenhliziyo. Kodwa-ke, lokhu kutholakala kuphela ukuthi kuyiqiniso kulo lonke ubisi, hhayi ubisi oluncane (,).

Ibuye ibe ne-potassium eningi, umsoco obalulekile ongasiza ukwehlisa amazinga wegazi ().

Khonamanjalo, ucwaningo lukhombisa ukuthi uju lunganciphisa amazinga e-triglycerides, inani eliphelele le-cholesterol, kanye ne-LDL (bad) cholesterol - konke okuyizinto ezinobungozi besifo senhliziyo (,).

Kunganciphisa ngisho namamaki amaningana okuvuvukala, nakho okungaba nesifo sesifo senhliziyo (,).

Ezinye izifundo zithole ukuthi ubisi noju kungasiza ukuthuthukisa ikhwalithi yokulala, ukusekela amandla amathambo, nokukhuthaza impilo yenhliziyo.

Izithiyo

Yize ubisi noju kunganikela ngezinzuzo eziningana zezempilo, kunezinkinga ezimbalwa okufanele uzicabangele.

Okokuqala, ubisi lwenkomo lungahle lungalungeki uma ungabekezeleli i-lactose noma ulandela ukudla okungenalo ubisi, noma uma unenkinga yokungezwani nobisi.

Ukusetshenziswa kobisi nakho kungahlanganiswa nengozi enkulu yezimo ezithile zesikhumba, kufaka phakathi induna, i-rosacea, ne-eczema (,,).

Kubalulekile futhi ukukhumbula ukuthi yize uju unezinto zezempilo, kodwa lushukela kanye nama-calories amaningi.

Ukudla amanani aphezulu kashukela ongeziwe kungaba nomthelela ekutholeni isisindo, isifo senhliziyo, isifo sikashukela, nezinkinga zesibindi ().

Uju futhi alufanelekile ezinganeni ezingaphansi kwezinyanga eziyi-12 ubudala, njengoba luqukethe amabhaktheriya angaba nomthelela kwi-botulism yezinsana, okuyisimo esibi futhi esingabeka impilo engcupheni ().

Ngokwengeziwe, ukufudumeza uju emazingeni okushisa aphezulu kungakhuphula ukwakheka kwe-hydroxymethylfurfural (HMF), ikhompiyutha engaba nemiphumela emihle nemibi kwezempilo uma idliwa kakhulu (,).

Ngakho-ke, kungcono ukuthi ulinganisele ukungena kwakho futhi ugweme ukukushisa emazingeni okushisa aphezulu ukuze wandise izinzuzo ezingaba khona zezempilo.

Ubisi lungakhuphula ubungozi bezimo ezithile zesikhumba futhi lungabafanele abanye abantu. Uju lubuye lube noshukela omningi nama-calories futhi lungakhuphula amazinga e-HMF uma lushiswa. Ngokwengeziwe, ayifanele izingane ezingaphansi kwezinyanga eziyi-12.

Okubalulekile

Ubisi noju yizithako ezimbili ezinamandla ezinikeza izinzuzo eziningi ezethembisayo zezempilo.

Ikakhulu, zingathuthukisa ikhwalithi yokulala, zithuthukise ukuqina kwamathambo, futhi zikhuthaze impilo yenhliziyo.

Kodwa-ke, lokhu kudla nakho kungaba nemiphumela emibi futhi kungalungeli wonke umuntu.

Ngakho-ke, kungcono ukulinganisela ukudla kwakho futhi ujabulele le combo njengengxenye yokudla okunomsoco.