Izindlela ezi-5 Ukuphuza Ubisi Kungayithuthukisa Impilo Yakho

-Delile

• 1. Ubisi Lupakishwe Izakhamzimba
• 2. Kungumthombo Omuhle Wamaphrotheni Wekhwalithi
• 3. Ubisi Buhlomula Bone Health
• 4. Isiza Ukuvimbela Ukuzuza Kwesisindo
• 5. Ubisi Isithako Esinemisebenzi Eminingi
• Ubisi Akuwona Wonke Umuntu
• Okusemqoka

Ubisi bujatshulelwe emhlabeni wonke izinkulungwane zeminyaka ().

Ngokwencazelo, kunguketshezi olunothe ngokudla okunomsoco okwenziwa yizilwane ezincelisayo zesifazane ukondla amaphuphu alo.

Izinhlobo ezivame ukusetshenziswa kakhulu zivela ezinkomeni, ezimvwini nasezimbuzini.

Amazwe aseNtshonalanga aphuza ubisi lwenkomo kaningi.

Ukusetshenziswa kobisi yisihloko esiphikiswa kakhulu ezweni lomsoco, ngakho-ke ungazibuza ukuthi ngabe kunempilo noma kuyingozi yini.

Ngezansi kunezinzuzo ezi-5 zesayensi ezisekelwa kwezempilo zobisi ukuze ukwazi ukunquma uma kuyindlela efanelekile kuwe.

1. Ubisi Lupakishwe Izakhamzimba

Iphrofayili yokudla okunempilo yobisi iyamangalisa.

Ngemuva kwakho konke, yenzelwe ukondla ngokugcwele izilwane ezisanda kuzalwa.

Inkomishi eyodwa nje (244 amagremu) obisi lwenkomo oluphelele iqukethe (2):

• Amakholori: 146
• Amaprotheni: 8 amagremu
• Amafutha: 8 amagremu
• I-calcium: Ama-28% we-RDA
• Uvithamini D: Ama-24% we-RDA
• I-Riboflavin (B2): Ama-26% we-RDA
• Uvithamini B12: U-18% we-RDA
• Potassium: U-10% we-RDA
• I-Phosphorus: 22% we-RDA
• Selenium: 13% we-RDA

Ubisi luwumthombo omuhle kakhulu wamavithamini namaminerali, kufaka phakathi "izakhamzimba zokukhathazeka," ezingadliwa kakhulu ngabantu abaningi ().

Inikeza i-potassium, i-B12, i-calcium novithamini D, okutholakala ekudleni okuningi ().

Ubisi futhi ngumthombo omuhle kavithamini A, i-magnesium, i-zinc ne-thiamine (B1).

Ngokwengeziwe, ingumthombo omuhle kakhulu wamaprotheni futhi iqukethe amakhulu ama-acid ahlukahlukene, kufaka phakathi i-conjugated linoleic acid (CLA) ne-omega-3s ().

I-linoleic acid edidiyelwe kanye ne-omega-3 fatty acids zixhumene nezinzuzo eziningi zezempilo, kufaka phakathi ingozi encishisiwe yesifo sikashukela nesifo senhliziyo (,,,).

Okuqukethwe okunomsoco wobisi kuyahlukahluka, kuya ngezici ezifana nokuqukethwe kwawo okunamafutha kanye nokudla nokwelashwa kwenkomo evela kuyo ().

Isibonelo, ubisi oluvela ezinkomeni ezidla kakhulu utshani luqukethe inani eliphakeme kakhulu le-conjugated linoleic acid kanye ne-omega-3 fatty acids ().

Futhi, ubisi lwenkomo oluphilayo notshani luqukethe inani eliphakeme lama-antioxidants anenzuzo, njenge-vitamin E ne-beta-carotene, esiza ukunciphisa ukuvuvukala nokulwa nengcindezi ye-oxidative ().

Isifinyezo Ubisi luqukethe inqwaba yezakhi zomzimba, kufaka phakathi amavithamini, amaminerali, amaprotheni, amafutha anempilo nama-antioxidants. Khumbula ukuthi okuqukethwe okunomsoco kungahluka ngokuya ngezici eziningi.

2. Kungumthombo Omuhle Wamaphrotheni Wekhwalithi

Ubisi luwumthombo ocebile wamaprotheni, nenkomishi eyodwa nje equkethe amagremu ayi-8.

Amaprotheni ayadingeka emisebenzini eminingi ebalulekile emzimbeni wakho, kufaka phakathi ukukhula nokuthuthuka, ukulungiswa kwamaselula nokulawulwa kwesistimu yomzimba ().

Ubisi luthathwa njenge- “protein ephelele,” okusho ukuthi luqukethe wonke ama-amino acid ayisishiyagalolunye adingekayo emzimbeni wakho ukuze usebenze kahle ().

Kunezinhlobo ezimbili eziyinhloko zamaprotheni atholakala kubisi - i-casein kanye ne-whey protein. Womabili athathwa njengamaphrotheni aphezulu.

I-Casein yakha amaprotheni amaningi atholakala obisini lwenkomo, aqukethe u-70-80% wengqikithi yamaprotheni. Whey akhawunti cishe 20% ().

Amaprotheni we-Whey aqukethe i-branched-chain amino acid leucine, isoleucine ne-valine, konke okuxhunyaniswe nezinzuzo zezempilo.

Ama-amino acid angamagatsha angasiza kakhulu ekwakheni imisipha, ekuvimbeleni ukulahleka kwemisipha nokunikeza uphethiloli ngesikhathi sokuzivocavoca (,).

Ukuphuza ubisi kuhlotshaniswa nengozi ephansi yokulahleka kwemisipha okuhlobene nobudala ezifundweni eziningana.

Eqinisweni, ukusetshenziswa okuphezulu kobisi nemikhiqizo yobisi kuye kwaxhunyaniswa namandla amakhulu omzimba wonke womzimba kanye nokusebenza okungcono komzimba kubantu abadala asebekhulile ().

Ubisi lukhonjisiwe futhi ukukhulisa ukulungiswa kwemisipha kubasubathi.

Eqinisweni, ucwaningo oluningi lukhombisile ukuthi ukuphuza ubisi ngemuva kokuzivocavoca kunganciphisa ukulimala kwemisipha, kukhuthaze ukulungiswa kwemisipha, kukhuphule amandla futhi kunciphise nobuhlungu bemisipha (,,).

Futhi, kuyindlela yemvelo yeziphuzo ezicutshungulwe kakhulu zamaprotheni ezimakethwa ekubuyiseleni emuva kokuzivocavoca.

Isifinyezo Ubisi umthombo ocebile wamaprotheni wekhwalithi aqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile. Kungasiza ukunciphisa ukulahleka kwemisipha okuhlobene nobudala futhi kukhuthaze ukulungiswa kwemisipha ngemuva kokuzivocavoca.

3. Ubisi Buhlomula Bone Health

Ukuphuza ubisi sekuyisikhathi eside kuhlotshaniswa namathambo aphilile.

Lokhu kungenxa yenhlanganisela yayo enamandla yezakhamzimba, kubandakanya i-calcium, i-phosphorus, i-potassium, amaprotheni kanye (no-milk-fed-fed, full-fat milk) i-vitamin K2.

Zonke lezi zakhi zomzimba zibalulekile ekugcineni amathambo aqinile, anempilo.

Cishe i-99% ye-calcium yomzimba wakho igcinwe emathanjeni nasemazinyweni akho ().

Ubisi luwumthombo omuhle kakhulu wezakhamzimba umzimba wakho othembele kuwo ukumunca kahle i-calcium, kufaka phakathi uvithamini D, uvithamini K, i-phosphorus ne-magnesium.

Ukungeza ubisi nemikhiqizo yobisi ekudleni kwakho kungavimbela izifo zamathambo ezifana ne-osteoporosis.

Izifundo zixhumanise ubisi nobisi engcupheni ephansi ye-osteoporosis kanye ne-fractures, ikakhulukazi kubantu abadala asebekhulile (,,).

Ngaphezu kwalokho, ubisi luwumthombo omuhle wamaprotheni, isakhi esiyinhloko sempilo yethambo.

Eqinisweni, amaprotheni enza cishe i-50% yevolumu yethambo futhi azungeze ingxenye eyodwa kwezintathu zamathambo ().

Ubufakazi buveza ukuthi ukudla amaprotheni amaningi kungavikela ekulahlekelweni ngamathambo, ikakhulukazi kwabesifazane abangadli ngokwanele i-calcium yokudla ().

Isifinyezo Ubisi luqukethe izinhlobonhlobo zezakhamzimba ezisiza impilo yethambo, njenge-calcium, uvithamini D, i-phosphorus ne-magnesium. Ucwaningo lukhombisa ukuthi ukusebenzisa ubisi nemikhiqizo yobisi kungavimbela i-osteoporosis futhi kunciphise ubungozi bokuqhekeka.

4. Isiza Ukuvimbela Ukuzuza Kwesisindo

Ucwaningo oluningana luxhumanise ubisi olungena engcupheni ephansi yokukhuluphala.

Kuyathakazelisa ukuthi le nzuzo ihlotshaniswe nobisi lonke.

Ucwaningo olwenziwe ezinganeni ezingama-Latino eziyi-145 ezineminyaka emithathu ubudala lwathola ukuthi ukusetshenziswa okuphezulu kwamafutha obisi kuhlotshaniswa nengozi ephansi yokukhuluphala kwengane ().

Olunye ucwaningo olubandakanya abesifazane abangaphezu kuka-18,000 abaneminyaka ephakathi nendawo nasebekhulile lukhombisa ukuthi ukudla imikhiqizo yobisi enamafutha amaningi kuhlotshaniswa nokuzuza kwesisindo esincane kanye nengozi ephansi yokukhuluphala ().

Ubisi luqukethe izinto ezahlukahlukene ezingaba nomthelela ekunciphiseni isisindo futhi zivimbele ukuzuza kwesisindo.

Isibonelo, okuqukethwe kwayo okunamaprotheni amaningi kukusiza ukuthi uzizwe ugcwele isikhathi eside, okungavimbela ukudla ngokweqile (, 31).

Ngaphezu kwalokho, i-linoleic acid ehlanganisiwe ebisi ifundelwe ikhono layo lokukhulisa ukwehla kwesisindo ngokukhuthaza ukuwohloka kwamafutha nokuvimbela ukukhiqizwa kwamafutha ().

Ngokwengeziwe, ucwaningo oluningi luye lwahlobanisa nokudla okunothe nge-calcium nenengozi ephansi yokukhuluphala.

Ubufakazi bubonisa ukuthi abantu abanokudla okuphezulu kwe-calcium yokudla banobungozi obuphansi bokukhuluphala ngokweqile noma ukukhuluphala.

Ucwaningo lukhombisile ukuthi amazinga aphezulu we-calcium yokudla akhuthaza ukuwohloka kwamafutha futhi avimbela ukumuncwa kwamafutha emzimbeni (,).

Isifinyezo Ukungeza ubisi, ikakhulukazi ubisi lonke, ekudleni kwakho kungavimbela ukuzuza kwesisindo.

5. Ubisi Isithako Esinemisebenzi Eminingi

Ubisi yisiphuzo esinomsoco esinikeza izinzuzo eziningi zezempilo.

Ngaphezu kwalokho, kuyisithako esinemisebenzi eminingi esingangezwa kalula ekudleni kwakho.

Ngaphandle kokuphuza ubisi, zama le mibono yokulufaka enkambisweni yakho yansuku zonke:

• Ama-smoothies: Yenza isisekelo esihle kakhulu, esinamaprotheni amaningi ama-smoothies anempilo. Zama ukuyihlanganisa nemifino kanye nenani elincane lezithelo ukuze uthole isidlo esinomsoco.
• I-oatmeal: Inikeza okunye okumnandi, okunomsoco ngokwengeziwe emanzini lapho wenza i-oatmeal yakho yasekuseni noma okusanhlamvu okushisayo.
• Ikhofi: Ukuyengeza kukhofi yakho yasekuseni noma itiye kuzonikeza isiphuzo sakho umfutho wezakhi zomsoco ezizuzisayo.
• Isobho: Zama ukuyifaka kuresiphi yakho oyithandayo yesobho yokunambitheka okungeziwe nokudla.

Uma ungeyena umlandeli wobisi, kuneminye imikhiqizo yobisi enamaphrofayili wezakhi ezifanayo.

Isibonelo, iyogathi engenashukela eyenziwe ngobisi iqukethe inani elifanayo lamaprotheni, i-calcium ne-phosphorus.

I-yogurt iyindlela ehlukile futhi enhlobonhlobo yamadiphu acutshungulwayo kanye nokufakwa phezulu.

Isifinyezo Ubisi luyisithako esinemisebenzi ehlukahlukene esingezwa ekudleni kwakho ngezindlela eziningi. Zama ukuyifaka kuma-smoothies, ikhofi noma i-oatmeal yakho yasekuseni.

Ubisi Akuwona Wonke Umuntu

Yize ubisi kungaba ukukhetha okuhle kwabanye, abanye abakwazi ukugaya noma bakhethe ukungaludli.

Abantu abaningi abakwazi ukubekezelela ubisi ngoba abakwazi ukugaya i-lactose, ushukela otholakala obisini nasemikhiqizweni yobisi.

Kuyathakazelisa ukuthi ukungabekezelelani kwe-lactose kuthinta cishe i-65% yabantu emhlabeni (35).

Abanye bakhetha ukungaludli ubisi noma imikhiqizo yobisi ngenxa yemikhawulo yokudla, ukukhathazeka kwezempilo noma izizathu zokuziphatha.

Lokhu kuholele ezinhlobonhlobo zezinye izindlela zobisi lwe-nondairy, kufaka phakathi:

• Ubisi lwe-alimondi: Yenziwe ngama-alimondi, lokhu okunye okususelwa ezitshalweni kunama-calories aphansi namafutha kunobisi lwenkomo.
• Ubisi lukakhukhunathi: Lesi siphuzo esishisayo esenziwe ngenyama kakhukhunathi namanzi sinokuthambisa okunokhilimu nokunambitheka okuncane.
• Ubisi lwe-Cashew: Ama-cashews namanzi ahlangana ukwenza lokhu kufakwe endaweni emnandi futhi ecebile.
• Ubisi lweSoy: Iqukethe inani elifanayo lamaprotheni njengobisi lwenkomo futhi ine-flavour emnene.
• Ubisi lwe-hemp: Lokhu okunye kwenziwa ngembewu ye-hemp futhi kunikeza inani elifanele lekhwalithi ephezulu, amaprotheni asekelwe ezitshalweni.
• Ubisi lwe-oat: Lesi sithathe indawo sinambitheka kamnene ngokuqina okunamandla, okwenza kube ukwengeza okuhle ekhofi.
• Ubisi lwelayisi: Inketho enhle kulabo abanokuzwela noma ukungezwani komzimba, njengoba kuyi-allergenic encane kunazo zonke ubisi lwe-nondairy.

Lapho ukhetha obambela ubisi lwe-nondairy, khumbula ukuthi eminingi yale mikhiqizo iqukethe izithako ezingeziwe njengama-sweeteners, flavour yokufakelwa, izivimbelakuvunda kanye ne-thickeners.

Ukukhetha umkhiqizo onezithako ezinomkhawulo kuyisinqumo esihle lapho uqhathanisa imikhiqizo. Funda amalebula ukuthola ukuthi iziphi ezifanelana nezidingo zakho.

Uma kunokwenzeka, namathela ezinhlotsheni ezingenashukela ukuze unciphise inani likashukela ongeziwe ekudleni kwakho.

Isifinyezo Kunezindlela eziningi zobisi lwe-nondairy ezitholakalayo kulabo abangakwazi noma abangakhethi ukungaphuzi ubisi.

Okusemqoka

Ubisi yisiphuzo esinothile esinomsoco esingasiza impilo yakho ngezindlela eziningana.

Igcwele izakhamzimba ezibalulekile njenge-calcium, i-phosphorus, amavithamini e-B, i-potassium ne-vitamin D. Futhi, ingumthombo omuhle kakhulu wamaprotheni.

Ukuphuza ubisi nemikhiqizo yobisi kungavimbela i-osteoporosis kanye nokuqhekeka kwamathambo futhi kukusize ugcine isisindo esinempilo.

Abantu abaningi abakwazi ukugaya ubisi noma bakhethe ukulugwema ngezizathu zomuntu siqu.

Kulabo abakwaziyo ukukubekezelela, ukusebenzisa ubisi nemikhiqizo yobisi esezingeni eliphezulu kukhonjisiwe ukuthi kunikeza izinzuzo eziningi zezempilo.