Ingabe Ubisi Lukusiza Ukhuluphele?

-Delile

• Ukudla okunomsoco kwezinhlobo ezahlukene zobisi
• Ubisi nokuzuza kwesisindo
• Kungakusiza wakhe imisipha
• Kungenzeka kungabi yisinqumo esifanele kuwo wonke umuntu
• Ungalufaka kanjani ubisi ekudleni kwakho ukuze uthole isisindo
• Okubalulekile

Ubisi uketshezi olumhlophe olunomsoco, olukhiqizwa yizilwane ezincelisayo zesifazane.

Enye yezinhlobo ezisetshenziswa kakhulu ubisi lwenkomo, oluqukethe ama-carbs, amafutha, amaprotheni, i-calcium, namanye amavithamini namaminerali.

Ngenxa yephrofayili yayo yomsoco, ungazibuza ukuthi ngabe ubisi lungakusiza yini ukuba ukhuluphele.

Le ndatshana ikutshela konke odinga ukukwazi ngobisi nokuzuza kwesisindo.

Ukudla okunomsoco kwezinhlobo ezahlukene zobisi

Ubisi lweCow luza ngamaphesenti amaningana ahlukene amafutha, kufaka phakathi i-skim, 1%, 2%, futhi ephelele.

Zonke zinikeza cishe u-12-15 amagremu we-carbs no-8 amagremu wamaprotheni ku-1 cup (240 ml). Kodwa-ke, inani lamafutha nenani lamakhalori liyahluka ngohlobo (,).

Nalu uhlu lwezinhlobo ezahlukene zobisi nokuqukethwe kwawo okunamafutha nekhalori ngekomishi elilodwa (240 ml) ():

Ubisi ngokwemvelo luphakeme nge-calcium futhi luvame ukuqiniswa ngovithamini D - izakhi zomzimba ezimbili ezibalulekile ekukhuleni kwamathambo nasempilweni. Ngaphezu kwalokho, iqukethe uvithamini A, okhuthaza impilo yamehlo futhi asekele amasosha akho omzimba (,, 4).

Amaprotheni amabili asemqoka obisini yi-whey ne-casein. Olunye ucwaningo lukhombisa ukuthi lawa maprotheni angasiza ekwehliseni umfutho wegazi namazinga e-cholesterol - izici ezimbili eziyingozi zesifo senhliziyo ().

Ngaphezu kwalokho, ucwaningo lukhombisa ukuthi ukuphuza ubisi ngemuva kokuzivocavoca kungasiza ekwakheni imisipha emincane futhi kuthuthukise ukwakheka komzimba (,).

Khumbula ukuthi ubisi olungaphumi ezinkomeni - kufaka phakathi ubisi lwezimvu nezimbuzi, kanye nobisi olususelwa ezitshalweni olwenziwe ngamantongomane nembewu - lunamaphrofayli ehlukene okondleka futhi alunakuba nemiphumela efanayo kwezempilo.

Ubisi lunikeza ama-calories, ama-carbs, amaprotheni, amafutha, amavithamini, namaminerali. Inani lamafutha nenani lamakhalori ohlobo ngalunye luyahlukahluka.

Ubisi nokuzuza kwesisindo

Njengoba ubisi luwumthombo omuhle wama-calories, amaprotheni, nezinye izakhamzimba, lunikeza indlela elinganiselayo yokuthola isisindo.

Ikakhulu, kungasiza abagijimi nabakhi bomzimba abangadinga noma bafune ukuzuza imisipha, kanye nalabo abanesisindo esincane futhi abafuna ukukhuluphala.

Imiphumela yokuthola isisindo ngokudla ama-calories amaningi kunalawo owashisayo. Uma ufuna ukufaka isisindo, kubalulekile ukuthola ama-calories amaningi ekudleni okunomsoco esikhundleni sokudla okunama-kilojoule amaningi anezakhamzimba ezinjengamaswidi nokudla okulula.

Ukuphuza ubisi - ikakhulukazi izinhlobo ezinamafutha aphezulu - kunganikeza ama-calories amaningi ngaphezu kwamaprotheni nezinye izakhamzimba eziwusizo.

Zonke izinhlobo zobisi lwenkomo - ngaphandle kwama-skim - ziqukethe amafutha agcwele.

Ngenkathi ezinye izifundo zikhombisa ukuthi amafutha amaningi agcwele angaba yingozi empilweni yenhliziyo, olunye ucwaningo lukhombisa ukuthi amafutha obisi anganciphisa amazinga e-cholesterol kanye nengozi yesifo senhliziyo ().

Yize imikhiqizo yobisi enamafutha amaningi icebile ku-cholesterol, ukudla ukudla okunothe kwe-cholesterol akuholeli ekukhuleni okukhulu kwe-cholesterol egazini kubantu abaningi ().

Noma kunjalo, kubalulekile ukuthi wazi ukuthi kwabanye abantu - abaziwa njenge-cholesterol hyper-responders - ukudla ukudla okunothe kwe-cholesterol kungaholela ekwandeni okukhulu kwamazinga e-cholesterol.

Ngokuya ngocwaningo, lokhu kukhuphuka kungenzeka kungabi nomthelela omubi empilweni yenhliziyo, kepha labo abanesimo sofuzo kumazinga aphezulu e-cholesterol bangafuna ukudla ubisi olunamaphesenti amafutha aphansi, njenge-1% noma i-2% ().

Sekukonke, ubisi luyahlukahluka futhi lungangezwa kuzindlela zokupheka eziningi noma luzijabulele ngokwalo, okwenza kube lula ukusebenzisa ama-calories amaningi ngaphandle kokushintsha kakhulu indlela odla ngayo.

Kungakusiza wakhe imisipha

Ubisi lungasiza futhi ukuzuza kwesisindo ngokukusiza ekwakheni imisipha.

Ngokuqondile, amaprotheni we-whey ne-casein obisini lwenkomo angaba nomthelela ekunciphiseni imisipha esikhundleni samafutha.

Ucwaningo olulodwa lwamasonto ayi-12 kwabesifazane abasebasha abayi-10 luthole ukuthi ukuphuza ama-ounces ayi-24 (1 litre) obisi olunamafutha ngemuva kokuzivocavoca umzimba kwaholela ekuzuzeni okukhulu kwemisipha nokulahleka kwamafutha uma kuqhathaniswa nokuphuza isiphuzo se-carb esinezinombolo ezifanayo zama-calories ().

Olunye ucwaningo emadodeni ayi-8 lubone ukuthi ukuphuza cishe izinkomishi ezi-2 (500 ml) zobisi oluncibilikayo ngemuva kokuzivocavoca umzimba kwaholela emazingeni aphezulu kakhulu wokwakha izicubu uma kuqhathaniswa nokudla isiphuzo soya esifana nokudla okunomsoco ().

Olunye ucwaningo luxhumanisa ukusetshenziswa kobisi noma ama-casein ahlanganisiwe kanye nama-whey supplements ngemuva kokuqeqeshwa kokumelana nokukhuphuka kwesisindo semisipha (,).

Ngalezi zizathu, ubisi lungaba ukukhetha okuhle kulabo abafuna ukwakha isisindo somzimba nokufaka isisindo.

Ubisi luwumthombo ocebile wama-calories namaprotheni. Ucwaningo lukhombisa ukuthi ukuluphuza ngemuva kokuzivocavoca kungakusiza ukuthi wakhe isisindo somzimba futhi usekele ukuzuza okunempilo.

Kungenzeka kungabi yisinqumo esifanele kuwo wonke umuntu

Abantu abaningi ababekezeleli i-lactose, ushukela owenzeka ngokwemvelo obisini. Izimpawu zokungabekezelelani kwe-lactose zifaka phakathi igesi, ukuqunjelwa, noma ukungaphatheki kahle esiswini ngemuva kokudla imikhiqizo yobisi ().

Abanye abantu bangaphinde balahlekelwe amaprotheni asebisini - njenge-casein ne-whey - okungadala ukusabela kwesikhumba, ukungakhululeki esiswini, nokushaqeka kwe-anaphylactic kwezinye izimo ().

Endabeni yokungabekezelelani kwe-lactose noma ukungezwani komzimba namaprotheni obisi, ubisi akuyona inketho enhle yokusiza ekutholeni isisindo.

Noma kunjalo, unezinye izinketho eziningi zokuthola isisindo ngokuphepha - ikakhulukazi imithombo yamaprotheni emincane ecebile ngama-calories nezakhamzimba.

Ezinye izindlela ezinempilo zifaka amaqanda, ukwatapheya, inhlanzi enamafutha, iprotheni eyakhiwe ngezitshalo, namantongomane nebhotela le-nut.

Abantu abanokungabekezelelani kwe-lactose akufanele badle ubisi ukuze bazuze isisindo. Ukudla kwe-Nondairy okungasiza ekutholeni isisindo kufaka amaqanda, amantongomane, ukwatapheya, namaprotheni asekelwe ezitshalweni.

Ungalufaka kanjani ubisi ekudleni kwakho ukuze uthole isisindo

Uma unentshisekelo yokwandisa ukusetshenziswa kwakho kobisi ukuze uzuze isisindo, kunezindlela eziningana ongangeza ngazo ekudleni kwakho.

Isibonelo, ungakufaka kokunye ukudla okunomsoco, njengamaqanda, i-oatmeal, ama-smoothies, nesobho noma isitshulu. Ungayihlanganisa nekhofi noma iziphuzo zetiye.

Ukuba nengilazi yobisi ngokudla kungenye indlela elula yokwandisa ikhalori lakho kanye nokudla kwamaprotheni ukusiza ukuzuza kwesisindo.

Noma zonke izinhlobo zobisi zicebile ngamaphrotheni nezakhamzimba ezinenzuzo, khumbula ukuthi uma kukhuphuka inani lamafutha, liyanda inani lama-calories.

Ngakho-ke, uma umgomo wakho ukuzuza isisindo, ubisi oluphelele lungangcono kakhulu.

Ukuze wandise ubisi, phuza ingilazi ngokudla noma uzame ukukuxuba kwezinye izitsha, kufaka phakathi amaqanda, i-oatmeal nama-smoothies.

Okubalulekile

Ubisi luwumthombo omkhulu wama-calories, amaprotheni, nezakhamzimba ezinenzuzo ezingakusiza ukhuluphele ngokuphepha futhi wakhe izicubu zomzimba.

Ukwengeza ukudla kwakho, zama ukukuphuza ngokudla noma ukukufaka kuma-smoothies, amasobho, amaqanda, noma okusanhlamvu okushisayo.

Noma kunjalo, abantu abane-lactose ukungabekezelelani noma ukungezwani nobisi kufanele bakugweme.