Luyini Ubisi Lukabhanana, Futhi Ingabe Lunempilo?

-Delile

• Luphilile Kangakanani Ubisi Lukabhanana?
• Ubisi Lukabhanana vs. Olunye Ubisi Oluhlukile
• Ngakho Ingabe Kufanele Ufake Ubisi Lwebhanana Ekudleni Kwakho?
• Buyekeza kwe-

Ngohlu olukhulayo lwezinye izindlela zobisi ezingenalo ubisi, ungazama isiphuzo esisha esitshalwa ezitshalweni nsuku zonke isonto futhi ungasinambithisi esifanayo ekhofini lakho, kuma-smoothies, noma kusanhlamvu kabili. Indlela entsha eqanjiwe yokuvala ikhathalogi: Ubisi lukabhanana luyi-gluten-free, ubisi olusekelwe ezitshalweni olwenziwa ngokuyinhloko ngamanzi futhi, ukuqagele, ubhanana.Ukukhula ekuthandeni, ungathola izinketho ezimbalwa emakethe yangakini, kufaka phakathi iBanana Wave (Thenga It, $ 23 for 12, amazon.com), equkethe amanzi, ubhanana puree, ushukela kamoba, nama-oats neMooala Bananamilk (Thenga It, $ 26 for 6, amazon.com), eyenziwe ngamanzi, ubhanana, nembewu ye-sunflower. Ngaphandle kwezinketho ezisuselwa kubhanana, uzothola ama-mash-ups kabhanana namasi amantongomane, afana ne-Almond Breeze Almondmilk ehlanganiswe nobhanana wangempela (Thenga It, $ 3, target.com), equkethe amanzi, ama-alimondi, ne-banana pure . Uma kungekho okunye kwalokhu kusha okukitaza ama-tastebuds akho, ungazakhela owakho ngokuxuba ubhanana ovuthiwe nenkomishi yamanzi bese ufaka ku-chia noma imbewu yefilakisi, amadethi, noma ibhotela lenati ukukhulisa izakhamzimba (yize lokhu okungeziwe kungadala ngisho nobisi obukhulu).

Kodwa ingabe kuwufanele ngempela ukuphuza ubhanana wakho esikhundleni sokuwudla? Nakhu okudingeka ukwazi.

Luphilile Kangakanani Ubisi Lukabhanana?

Akufanele kudidaniswe nobisi lukabhanana lwaseKorea, okuwubisi lwenkomo olunambitheka kabhanana, ubisi lukabhanana alusekelwe ezitshalweni futhi alunabisi, okwenza lufanelekele izilwane ezidliwa yizilwane kanye nabangakwazi ukubekezelela i-lactose ngokufanayo. Mayelana nokudla okunempilo, uMooala Bananamilk unama-calories angama-60 kanye no-3 amagremu amafutha enkomishi eyodwa. Ngenxa kabhanana oye wahlanganiswa wafakwa ebhodleleni, lesi siphuzo sinikeza namamiligremu angu-360 noma cishe amaphesenti angu-8 emali enconywayo yansuku zonke (RDA) ye-potassium - isakhi esidlala indima ebalulekile ekulawuleni umfutho wegazi, kusho uKeri Gans, MS, RDN, CDN, umbhali we Ukudla Okuncane Kwezinguquko.Ngokufanayo, ubisi lweBanana Wave luqukethe ama-calories angama-80, awekho amafutha, nama-milligram ayi-170 e-potassium, futhi inguqulo ka-Almond Breeze inikeza ama-calories angama-80, amagremu ama-2 amafutha, kanye nama-milligrams angama-470 - noma amaphesenti ayi-10 e-RDA - we-potassium enempilo inkomishi.

Ngokufana neminye imikhiqizo "engeyona eyobisi" engeyona eyebisi, iMooala Bananamilk ne-almond Breeze's almond-banana blend nayo iqiniswe nge-calcium, okuyiminerali ebaluleke kakhulu empilweni yamathambo, kuchaza uGans. Mane ukhumbule ukunikeza ujeke ukuzamazama okuhle ngaphambi kokuthela isiphuzo, njengoba inhlabathi ye-calcium engeziwe ingahlala phansi esitsheni.

Ngenkathi isithako sesithathu sikaMooala Bananamilk - imbewu ye-sunflower - sibonakala siyinqaba kancane ngesiphuzo esibushelelezi nesisilika, uGans uthi imbewu kungenzeka ukuthi yafakwa kulesi siphuzo ukwengeza ukunambitheka okuthile, futhi ngalokho, kuza nebhonasi yokudla okunempilo. “Kunezinzuzo ezithile zezempilo embewu, njengamafutha e-monounsaturated, ahlotshaniswa nokuncipha kwengozi yesifo senhliziyo,” usho kanje. Ngaphezu kwalokho, imbewu kabhekilanga inikeza i-vitamin E, i-antioxidant ehlotshaniswa nempilo yesikhumba futhi ingasiza ukuqinisa amasosha omzimba ngenxa yezakhiwo zayo zokulwa nokuvuvukala, kuchaza uGans. Noma kunjalo, okuqukethwe uvithamini E eMooala Bananamilk kungamaphesenti ayi-6 kuphela wenani lansuku zonke (i-DV), okuyingxenye encane ye-RDA yakho, usho kanjalo. Ngakho-ke uma ukuthola umthamo omkhulu kavithamini E kungenye yezinto eziza kuqala kuwe, khetha iBanana Wave noma i-Almond Breeze ngoba ziqinisiwe ngomsoco futhi zipakisha ama-milligram ayi-7.5 - amaphesenti angama-50 e-DV - enkomishini eyodwa nje.

I-Mooala Bananamilk, Iphakethe le-6 $29.95 lithenge i-Amazon

Ubhanana wemvelo onoshukela unikeza zonke izinhlobo ukunambitheka okumnandi nokumnandi. Noma kunjalo, ukunambitheka koshokholethi kaMooala Bananamilk nohlobo lweBanana Wave uqobo lwawo womabili aqukethe ama-gramu ayi-6 kashukela owenezelwe oshukela kamoba, kepha uGans uyakugcizelela lokho akusho ukuthi kufanele uyikhiphe ngokushesha. "Ngokwesimo sokudla okuphelele, amagremu angu-6 angase angabi kangako, kodwa uzodinga ukucabangela ukuthi yikuphi okunye lapho uthola khona ushukela owengeziwe," usho kanje. Kusukela eMnyangweni Wezolimo wase-United States (USDA) incoma ukuvala ama-calories kusuka kushukela owengeziwe kumaphesenti angu-10 engqikithi yokudla kwakho kwekhalori, kukhona indawo yokujabulela ingilazi yobisi lwebhanana likashokoledi uma yilokho oye wathola i-hankering (ikakhulukazi ngemva kokuzivocavoca okunzima), kuchaza uGans.

Ngokuvamile, ubisi banana kungabonakala njengomnqobi, ikakhulukazi njengoba inezakhi zomzimba ezibalulekile nengxenye yama-calories nezingxenye ezimbili kwezintathu zamafutha obisi lwamaphesenti amabili. Kepha uGans ugcizelela ukuthi iphrofayli yayo yonke yokudla okunempilo ngeke ishaye ubisi lwenkomo - noma amanye ama-alt-milk - ngesizathu esisodwa esiyinhloko: amaprotheni. "Uma abantu beyikhetha ukuze banikeze amaprotheni ngokudla kwabo kwasekuseni noma ku-smoothie yabo, izobe ingekho," usho kanje. (Okuhlobene: Izindaba Ezinhle: Izinzuzo Zobisi Zidlula Okungase Kube Phansi Kobisi)

Ubhanana lwe-Banana Wave Ubisi, Iphakethe le-12 $ 19.95 ulithenge e-Amazon

Ubisi Lukabhanana vs. Olunye Ubisi Oluhlukile

Uma ucubungula okuqukethwe kwamaprotheni esitsheni ngasinye, ubisi olungenalo ubisi, ubisi lwe-soy luphuma phezulu, kusho uGans, upakisha cishe u-8 gramu ngenkomishi ngayinye - inani elifanayo nenkomishi yobisi lwamaphesenti amabili - ngokusho USDA. Njengomzala osekelwe ku-legume, ubisi lwe-oat luhlinzeka ngokuningi kwe-macronutrient yokwakha imisipha - amagremu angu-4 enkomishini eyodwa yokuphakela, ukuze kube ncamashi - kunobisi lwebhanana. Lokhu kushiya isiphuzo esincike kwizithelo ngokuhambisana nobisi lwe-alimondi (1 gram) nangaphezulu kobisi lwelayisi (.68 amagremu) wamaprotheni.

Ubisi lukabhanana luyasilela uma kukhulunywa nge-fiber futhi. Ngogremu owodwa ngokuseva, ubisi lukabhanana lubalwa eceleni kwe-alimondi nobisi lwe-soy ezansi kwe-fiber totem pole, kuyilapho ubisi lwe-oat luphethe indawo yokuqala ngamagremu ama-2 we-fiber, njengoba iGans yatshela phambiliniUmumo. “Akukhona ukuthi ubheka ngempela i-fiber emkhiqizo wakho wobisi, kodwa kuyinto okufanele icatshangelwe,” kusho uGans. Ukuhumusha: Uma ufuna ukwandisa ukudla kwakho kwe-fiber ngoshintsho oluncane, ungacabanga ngokusebenzisa ubisi lwe-fiber ephezulu ku-cereal yakho, i-oatmeal, njll. (Yize kuhlale kuwumqondo omuhle ukudla izithelo eziningi, imifino, nokusanhlamvu okuphelele ukuthola amaphuzu ifayibha eyengeziwe, nayo.)

Futhi ungakhohlwa mayelana nokuqukethwe kwe-vitamin D yesiphuzo - futhi kwezinye izimo, ukuntuleka kwayo. Njengoba kukudla okumbalwa kakhulu okutholakala emvelweni okuqukethe umsoco, osiza ithumbu ukuthi limunce i-calcium futhi liyadingeka ekukhuleni kwethambo nasempilweni, ngokusho kweNational Institutes of Health (NIH), uvithamini D uvame ukwengezwa kwizibisi kanye nama-alt-milk, okusanhlamvu , ijusi lewolintshi, neyogathi. Isibonelo, ubisi lwe-almond almond luqukethe ama-micrograms ayi-2.5 noma cishe amaphesenti ayi-16 e-RDA enkomishini eyodwa yokuphaka, kanti ubisi lwe-oat’s oat lunikeza ama-micrograms angu-3.6 noma amaphesenti angama-24 e-RDA. Ngenkathi i-Mooala Bananamilk injalo hhayi iqiniswe ngo-vitamin D, inguqulo kaBanana Wave inikeza ama-micrograms ama-4 ka-vitamin D (cishe amaphesenti angama-27 e-RDA), kanti i-Almond Breeze iqukethe ama-micrograms ama-5 noma ingxenye eyodwa kwezintathu ze-RDA.

I-Almond Breeze I-Almond-Banana Blend $ 3.00 uthenga it Target

Ngakho Ingabe Kufanele Ufake Ubisi Lwebhanana Ekudleni Kwakho?

Ubisi lukabhanana lungahle lungathathi ikhekhe njengobisi lwe-vegan olunamaprotheni kakhulu noma olugcwele fiber esitolo, kepha lusahlinzeka ngamakhemikhali amancane nemicronutrients adingekayo ukuze uhlale uphilile. Futhi lokho kusho ukuthi ingaba nendawo epuletini lakho noma enkomishini yakho, kusho uGans. “Kukhona indawo yawo wonke ‘ubisi’ olungenabisi ekudleni komuntu,” kuphawula uGans. “Mhlawumbe eyodwa ngeye-smoothie yakho, kanti enye ngeyekhofi lakho. Kuningi ukusetshenziswa okungadingeki ukuthi uzinikele kokukodwa kuphela. ” Ngakho-ke uma uzama ukunquma phakathi kokusebenzisa ubisi lwebhanana phezu kobisi lwe-cashew, ubisi lwe-almond, noma ubisi lwesoya, ukunambitheka kufanele kube yisici sakho esinqumayo, usho kanje.

Uma ufuna ukufaka amanothi acebile nokufudumala esitsheni sakho esine-oatmeal, shintsha ubisi lwakho lwe-alimondi ubisi lukabhanana. Ukuguqula isinkwa sakho sikabhanana esingenalo i-gluten sibe yinto yokwelapha eyenza wonke umuntu akhiphe i-rap yakhe enhle kaGwen Stefani, sebenzisa ubisi lukabhanana njengengxenye yakho yoketshezi (kulula ukushintshana okungu-1: 1!). Uma ufisa ikhofi elimnandi kodwa ungafuni ukusebenzisa ushukela oqondile, fafaza ubisi oluthile lukabhanana ngqo emugqeni. Vele wazi ukuthi yini okungenzeka ukuthi iyantuleka ngokudla okunomsoco (cabanga: amaprotheni), futhi wazi ukuthi akuyona yonke into futhi iphela-zonke ezinye izinhlobo zobisi ezinempilo kuphela ngoba zenziwe ngezithelo, kusho uGans. "Umugqa ongezansi: Ngenye indlela laphaya," kusho yena. 

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