Ingabe Ubisi Lukulungele Wena, noma Luhle? I-Milky, i-Cheesy Truth

-Delile

• Ingabe Kungokwemvelo Ukudla?
• Iningi Lomhlaba Alibekezeleleki Lactose
• Okuqukethwe komsoco
• Usekela Amathambo Akho
• Ingozi Ephansi Yokukhuluphala kanye Nesifo Sikashukela Sohlobo 2
• Umthelela Esifo Senhliziyo
• Impilo Yesikhumba Nomdlavuza
• Izinhlobo Ezihamba Phambili Zempilo Yakho
• Okusemqoka

Imikhiqizo yobisi inempikiswano kulezi zinsuku.

Ngenkathi ubisi luthandwa yizinhlangano zezempilo njengolubalulekile emathanjeni akho, abanye abantu bathi luyingozi futhi kufanele luguqulwe.

Vele, akuyona yonke imikhiqizo yobisi efanayo.

Ziyahlukahluka kakhulu ngemiphumela yekhwalithi neyempilo kuye ngokuthi izilwane ezinikeza ubisi zakhuliswa kanjani nokuthi kwenziwa ngalo ubisi.

Le ndatshana ibheka ngokujulile ubisi futhi inquma ukuthi yinhle noma imbi yini empilweni yakho.

Ingabe Kungokwemvelo Ukudla?

Impikiswano eyodwa ejwayelekile emelene nemikhiqizo yobisi ukuthi kuyinto engokwemvelo ukuyidla.

Akukona nje kuphela ukuthi abantu ukuphela kohlobo oludla ubisi lapho sebekhulile, kodwa futhi yibo kuphela abaphuza ubisi lwezinye izilwane.

Ngokwezinto eziphilayo, ubisi lwenkomo lwenzelwe ukondla inkonyane elikhula ngokushesha. Abantu abawona amathole - futhi abantu abadala ngokuvamile abadingi ukukhula.

Ngaphambi kwenguquko kwezolimo, abantu babephuza ubisi lukamama kuphela njengezinsana. Abazange badle ubisi njengabantu abadala - okungenye yezizathu zokuthi kungani ubisi lungafakwa ekudleni okuqinile kwe-paleo ().

Ngokombono wokuziphendukela kwemvelo, ubisi aludingeki empilweni enhle.

Lokho kusho ukuthi, amasiko athile abelokhu esebenzisa ubisi njalo ezinkulungwaneni zeminyaka. Izifundo eziningi zibhala ukuthi izakhi zofuzo zawo zishintshe kanjani ukwamukela imikhiqizo yobisi ekudleni ().

Iqiniso lokuthi abanye abantu baguqulwa ngokofuzo ukuze badle ubisi kuyimpikiswano eqinisekisayo yokuthi kungokwemvelo ukuthi badle.

Abantu ukuphela kwezinhlobo ezidla ubisi lapho sezikhulile, kanye nobisi oluvela kwezinye izilwane. Ubisi aluzange lusetshenziswe kuze kube ngemuva kwenguquko kwezolimo.

Iningi Lomhlaba Alibekezeleleki Lactose

I-carbohydrate eyinhloko ebisi yi-lactose, ushukela wobisi owenziwe ngoshukela olula oshukela kanye ne-galactose.

Njengengane, umzimba wakho wakhiqiza i-enzyme yokugaya ukudla ebizwa ngokuthi i-lactase, eyaphula i-lactose ebisi lobunyoko. Kodwa-ke, abantu abaningi balahlekelwa yikhono lokwephula i-lactose lapho sebekhulile ().

Eqinisweni, cishe ama-75% wabantu abadala emhlabeni abakwazi ukwehlisa i-lactose - into ebizwa ngokuthi i-lactose intolerance (4).

Ukungabekezelelani kwe-Lactose kuvame kakhulu e-Afrika, e-Asia naseNingizimu Melika, kepha akuvamile kakhulu eNyakatho Melika, eYurophu nase-Australia.

Abantu abangahambisani ne-lactose banezimpawu zokugaya ukudla lapho bedla imikhiqizo yobisi. Lokhu kufaka phakathi isicanucanu, ukuhlanza, isifo sohudo kanye nezimpawu ezihambisanayo.

Kodwa-ke, khumbula ukuthi abantu abangabekezeleli i-lactose kwesinye isikhathi bangadla ubisi olunothile (njenge yogurt) noma imikhiqizo yobisi enamafutha aphezulu njengebhotela ().

Ungaba ne-allergen kwezinye izingxenye zobisi, njengamaprotheni. Yize lokhu kuvame kakhulu ezinganeni, akuvamile kubantu abadala.

Abantu abathathu kwabane emhlabeni abayibekezeleli i-lactose, i-carb eyinhloko ebisi. Iningi labantu lozalo lwaseYurophu lingagaya i-lactose ngaphandle kwezinkinga.

Okuqukethwe komsoco

Imikhiqizo yobisi inomsoco kakhulu.

Inkomishi eyodwa (237 ml) yobisi iqukethe (6):

• I-calcium: 276 mg - 28% we-RDI
• Uvithamini D: Ama-24% we-RDI
• I-Riboflavin (uvithamini B2): Ama-26% we-RDI
• Uvithamini B12: U-18% we-RDI
• Potassium: U-10% we-RDI
• I-Phosphorus: 22% we-RDI

Iphinde ibe nenani elifanele levithamini A, amavithamini B1 kanye ne-B6, i-selenium, i-zinc ne-magnesium, kanye nama-calories ayi-146, ama-gramu ayi-8 wamafutha, ama-gramu ayi-8 wamaprotheni kanye no-13 amagremu wama-carbs.

Ikhalori lekhalori, lonke ubisi luphilile impela. Inikeza okuncane cishe konke okudingwa ngumzimba wakho.

Khumbula ukuthi imikhiqizo enamafutha efana noshizi nebhotela inokwakheka kwezakhi okuhluke kakhulu kunobisi.

Ukwakheka komsoco - ikakhulukazi izingxenye ezinamafutha - futhi kuncike ekudleni nokwelashwa kwezilwane. Amafutha obisi anzima kakhulu, aqukethe amakhulu ama-acid ahlukahlukene. Iningi lisebenza kahle futhi lingathinta kakhulu impilo yakho ().

Izinkomo ezikhuliswe emadlelweni notshani obondliwe zine-omega-3 fatty acids eningi futhi kufika ku-500% ngaphezulu i-conjugated linoleic acid (CLA) (,).

Ubisi oludliwe ngotshani nalo luphakeme kakhulu kumavithamini ancibilikayo anamafutha, ikakhulukazi uvithamini K2, isakhi esibaluleke ngokumangalisayo sokulawula imetabolism ye-calcium nokusekela impilo yethambo nenhliziyo (10,,,).

Khumbula ukuthi la mafutha anempilo kanye namavithamini ancibilikayo awatholakali emikhiqizweni yobisi ephansi enamafutha noma enamafutha, okuvame ukulayishwa ngoshukela ukwenzela ukungabi nambitheka okubangelwa ukukhipha amanoni.

Ubisi lunomsoco impela, kepha ukwakheka kwezakhi kuyahluka ngohlobo lobisi. Ubisi oluvela ezinkomeni ezondliwe ngotshani noma emadlelweni luqukethe amavithamini amaningi ancibilika ngamafutha kanye nama-acids anenzuzo.

Usekela Amathambo Akho

I-calcium yiminerali eyinhloko emathanjeni akho - futhi ubisi lungumthombo omuhle kakhulu we-calcium ekudleni komuntu.

Ngakho-ke, ubisi lunezinzuzo eziningi zempilo yethambo.

Eqinisweni, izinhlangano eziningi zezempilo zincoma ukuthi udle izithako zobisi ezi-2-3 ngosuku ukuze uthole i-calcium eyanele yamathambo akho (14, 15).

Ngaphandle kwezimangalo ezithile ongazizwa, abukho ubufakazi obuqand 'ikhanda bokuthi ukuphuza ubisi kunemiphumela emibi empilweni yethambo ().

Ubufakazi obuningi bukhombisa ukuthi ubisi luthuthukisa ukuqina kwamathambo, kunciphisa ukukhumuzeka kwamathambo futhi kwehlisa ingozi yabantu abadala yokuqhekeka (,,,,,).

Ngokwengeziwe, ubisi alunikeli nge-calcium nje kuphela. Izakhamzimba zayo ezandisa amathambo zifaka phakathi amaprotheni, i-phosphorus kanye - uma kukhulunywa ngobisi olunotshani, olunamafutha agcwele - uvithamini K2.

Ucwaningo oluningi lukhombisa ukuthi ubisi lunezinzuzo ezicacile zempilo yamathambo, lwehlisa ingozi yabantu abadala yokuqhekeka nokwenza ngcono ukuqina kwamathambo.

Ingozi Ephansi Yokukhuluphala kanye Nesifo Sikashukela Sohlobo 2

Ubisi olunamafutha agcwele lunezinzuzo ezithile zempilo ye-metabolic.

Yize unama-calories amaningi, ubisi olunamafutha agcwele luxhunyaniswe nengozi encishisiwe yokukhuluphala.

Ukubuyekezwa kwezifundo ze-16 kuqaphele ukuthi ubisi oluningi oluxhunywe ngokugcwele olunamafutha kunciphise ukukhuluphala - kepha akekho owakhomba umphumela onjalo wobisi olunamafutha aphansi (23).

Kukhona nobunye ubufakazi bokuthi amafutha obisi anganciphisa ubungozi besifo sikashukela.

Kokunye ukuhlola, labo abadle ubisi olunamafutha agcwele banamafutha amancane esiswini, ukuvuvukala okuncane, ama-triglycerides aphansi, ukuzwela kwe-insulin okuthuthukile kanye nengozi ephansi engama-62% yohlobo lwesifo sikashukela sohlobo 2 ().

Ezinye izifundo eziningana zihlobanisa ubisi olunamafutha agcwele nobungozi obuncishisiwe besifo sikashukela, yize izifundo eziningi zingatholanga nhlangano (,,).

Ucwaningo oluningana luxhumanisa imikhiqizo yobisi egcwele amanoni engcupheni encishisiwe yokukhuluphala kanye nohlobo lwesifo sikashukela esingu-2 - kepha abanye ababoni mthelela.

Umthelela Esifo Senhliziyo

Ukuhlakanipha okuvamile kusho ukuthi ubisi kufanele lukhuphule ubungozi besifo senhliziyo ngoba lunamafutha amaningi.

Kodwa-ke, ososayensi baqale ukungabaza iqhaza lamafutha obisi ekuthuthukiseni isifo senhliziyo ().

Abanye baze bathi akukho ukuxhumana phakathi kokusetshenziswa okunonile kwamafutha nesifo senhliziyo - okungenani iningi labantu (, 30).

Imiphumela yobisi engcupheni yesifo senhliziyo ingahluka futhi phakathi kwamazwe, ngokunokwenzeka ngokuya ngokuthi izinkomo zikhuliswa futhi zondliwe kanjani.

Kwesinye isifundo esikhulu e-US, amafutha obisi axhunyaniswa nengozi eyengeziwe yesifo senhliziyo (,).

Kodwa-ke, ezinye izifundo eziningi ziphakamisa ukuthi ubisi olunamafutha agcwele lunomphumela wokuvikela kuzo zombili izifo zenhliziyo nesifo sohlangothi.

Kokunye ukubuyekezwa kwezifundo eziyi-10 - iningi lazo elalisebenzisa ubisi olunamafutha agcwele - ubisi lwaluxhunyaniswe nengozi encishisiwe yokushaywa unhlangothi nemicimbi yenhliziyo. Yize bekukhona nengozi encishisiwe yesifo senhliziyo, bekungabalulekanga ngokwezibalo ().

Emazweni lapho izinkomo zondliwa kakhulu ngotshani, ubisi olunamafutha aphelele luhlotshaniswa nokuncishiswa okukhulu kwesifo senhliziyo nobungozi bohlangothi (,).

Isibonelo, ucwaningo oluthile e-Australia luye lwabona ukuthi abantu abadle ubisi olunamafutha amaningi babenengozi ephansi engama-69% yesifo senhliziyo ().

Lokhu kungenzeka kuhlobene nokuqukethwe okuphezulu kwevithamini K2 enempilo enempilo emikhiqizweni yobisi eyondliwe ngotshani, yize ubisi lungathuthukisa ezinye izinto eziyingozi zesifo senhliziyo, ezifana nengcindezi yegazi nokuvuvukala (,,, 40).

Ukuqagela eceleni, abukho ubufakazi obuhambisanayo bokuthi amafutha obisi ayasiza noma avimbela impilo yenhliziyo.

Ngenkathi umphakathi wesayensi uhlukaniswe ngombono wawo, imihlahlandlela yezempilo yomphakathi yeluleka abantu ukuthi banciphise ukudla kwabo amafutha agcwele - kubandakanya nemikhiqizo yobisi enamafutha amaningi.

Akunabufakazi obuhambisanayo bokuthi amafutha obisi aholela ezifweni zenhliziyo. Yize kunjalo, iziphathimandla eziningi zezempilo zeluleka abantu ukuthi banciphise ukudla abakudlayo.

Impilo Yesikhumba Nomdlavuza

Ubisi lwaziwa ukukhuthaza ukukhishwa kwe-insulin kanye ne-protein IGF-1.

Lokhu kungaba yisizathu sokuthi ukusetshenziswa kobisi kuxhunyaniswe nokwanda kwama-acne (, 42).

Amazinga aphezulu e-insulin kanye ne-IGF-1 nawo ahlotshaniswa nengozi eyengeziwe yomdlavuza othile ().

Hlala wazi ukuthi kunezinhlobo eziningi zomdlavuza, futhi ubudlelwano phakathi kobisi nomdlavuza buyinkimbinkimbi (44).

Olunye ucwaningo luphakamisa ukuthi ubisi lunganciphisa ubungozi bakho bomdlavuza obubomvu kodwa lwenyuse ingozi yokuba nomdlavuza wendlala yabesilisa (,).

Lokho kusho ukuthi ukuhlangana nomdlavuza wendlala yesinye kubuthakathaka futhi akuhambisani. Ngenkathi ezinye izifundo ziveza ingozi ekhuphukile engama-34%, ezinye azitholi mphumela (,).

Imiphumela yokwanda kwe-insulin ne-IGF-1 akuyona yonke emibi. Uma uzama ukuthola imisipha namandla, lawa mahomoni anganikeza izinzuzo ezicacile ().

Ubisi lungakhuthaza ukukhishwa kwe-insulin ne-IGF-1, okungaholela ekwandeni kwezinduna kanye nengozi ephezulu yomdlavuza wendlala yabesilisa. Ngakolunye uhlangothi, ubisi lubonakala lwehlisa amathuba okuba nomdlavuza wobala.

Izinhlobo Ezihamba Phambili Zempilo Yakho

Imikhiqizo yobisi enempilo kakhulu ivela ezinkomeni ezondliwe ngotshani futhi / noma ezikhuliswe emadlelweni.

Ubisi lwawo lunephrofayili engcono kakhulu yezakhi zomzimba, kufaka phakathi okunenzuzo okunamafutha acid kanye namavithamini ancibilikisa amafutha - ikakhulukazi i-K2.

Imikhiqizo yobisi evutshiwe efana neyogathi ne-kefir ingaba ngcono kakhulu. Ziqukethe ama-bacterium ama-probiotic angaba nezinzuzo eziningi zezempilo (50).

Futhi kufanele wazi ukuthi abantu abangakwazi ukubekezelela ubisi oluvela ezinkomeni bangakwazi ukugaya ubisi kalula ezimbuzini.

Izinhlobo zobisi ezihamba phambili zivela ezilwaneni ezazikhuliswa emadlelweni kanye / noma zondliwe ngoba ubisi lwazo lunephrofayili enamandla kakhulu yezakhamzimba.

Okusemqoka

Ubisi aluhlukaniswa kalula njengolunempilo noma olungenampilo ngoba imiphumela yalo ingahluka kakhulu phakathi kwabantu.

Uma ubekezelela imikhiqizo yobisi futhi uyijabulela, kufanele uzizwe ukhululekile ukudla ubisi. Akunabufakazi obuqand 'ikhanda bokuthi abantu kufanele bakugweme - nobufakazi obuningi bezinzuzo.

Uma ukwazi ukuyikhokhela, khetha ubisi lwekhwalithi ephezulu - okungcono ngaphandle kukashukela owengeziwe, nasezilwaneni ezondliwa ngotshani kanye / noma ezilwaneni ezikhuliswa emadlelweni.