Izikhala ezi-7 ezihamba phambili zeCream Cream

-Delile

• Izizathu Ongazidinga Obambela
• 1-4: Abashintshi Abasuselwa Kubisi
• 1. Yogathi YamaGrikhi
• 2. I-Cottage Cheese
• 3. ICrème Fraîche
• 4. Ubisi lwebhotela
• 5-7: Izindlela Ezingezona Ezobisi
• 5. Ubisi Lukakhukhunathi
• 6. Amasheya
• 7. Soy
• Okusemqoka

Ukhilimu omuncu ngumkhiqizo wobisi othandwayo odumile osetshenziswa ngezindlela ezahlukahlukene.

Kuvame ukusetshenziselwa okokuhlobisa okuphezu kwezitsha ezinjengesobho namazambane abhakiwe, kepha kungasetshenziswa futhi njengesithako ezintweni ezibhakiwe njengamakhekhe, amakhukhi namabhisikidi.

Yenziwa ngokuhlanganisa ukhilimu, okuyisendlalelo esinamafutha aphakeme esuswe phezulu kobisi lonke, ngamagciwane e-lactic acid. Lawa mabhaktheriya adla ushukela okhilimu, owaziwa nangokuthi i-lactose, futhi akhiphe i-lactic acid njengomkhiqizo odoti.

I-lactic acid ibangela ukuthi ukhilimu ube ne-esidi kakhulu, okuholela ekunambithekeni oku-tangy, okumuncu.

Ngenkathi ukhilimu omuncu kungukudla okuthandwayo kwabaningi, abanye abantu abakwazi noma abafuni ukukusebenzisa ngenxa yezintandokazi, ukungabekezelelani noma ukungezwani komzimba.

Le ndatshana ibala okungu-7 okungcono kakhulu okufaka ukhilimu omuncu, kufaka phakathi ukuthi uzisebenzisa kanjani.

Izizathu Ongazidinga Obambela

Ungadinga ukufaka ukhilimu omuncu ngezizathu ezahlukahlukene, kufaka phakathi:

• Ukungezwani komzimba nobisi: Ubisi lweCow kuyinto i-allergen ejwayelekile. Phakathi kuka-2-3% wezingane ezineminyaka engaphansi kwemithathu azwani nobisi. Yize izibalo zikhomba ukuthi cishe izingane ezingama-80% ziyakudlula lokhu kungezwani komzimba, abanye abantu kufanele bagweme ubisi impilo yabo yonke (1).
• Ukungabekezelelani kwe-Lactose: I-Lactose ushukela otholakala emikhiqizweni yobisi. Abantu abangabekezelelani ne-lactose abakwazi ukuyiphula ngenxa yokushoda kwe-lactase, i-enzyme edingekayo ukuphula i-lactose (2, 3).
• Ukudla kwe-Vegan: Abanye bakhetha ukukhipha imikhiqizo yezilwane ekudleni kwabo. Isibonelo, labo abadla i-vegan badla kuphela ukudla okutshalwe ezitshalweni ngezizathu eziningi, kufaka phakathi impilo, inhlalakahle yezilwane kanye nokukhathazeka kwemvelo.
• Izizathu zezempilo: Abantu abaningi bayakugwema ubisi nemikhiqizo yobisi ngezizathu eziningi zezempilo, kufaka phakathi impilo yesikhumba neye-hormonal, kanti abanye bakhathazekile ngokusetshenziswa kwama-antibiotic nama-hormone okukhula ezinkomeni zobisi (,).
• Ukudla okunamafutha amancane: Ukhilimu omuncu ojwayelekile unamafutha amaningi. Eqinisweni, ama-91% ama-calories akukhilimu omuncu ojwayelekile avela emafutheni. Yize lesi sithako sibaluleke kakhulu, abantu abaningi bakhetha ukusika amafutha lapho bezama ukukhipha amakhilogremu athe xaxa (6).
• Nambitha noma ulahlekile isithako: Abanye abantu bavele bangakhathaleli ukunambitheka kokhilimu omuncu. Noma mhlawumbe kungenziwa okunye okudingayo ngoba awukho ukhilimu omuncu otholakalayo ukubhaka ikhekhe olithandayo noma ngaphezulu ibhodwe elisanda kwenziwa likachili.

Abanye abantu abakwazi noma ngeke basidle lesi sidudla esidumile ngezizathu eziningi.

Ngenhlanhla, izindlela eziningi zobisi nezingezona zobisi zenza okunye okuhle esikhundleni sazo.

1-4: Abashintshi Abasuselwa Kubisi

Kunezinketho eziningi ezinhle zobisi zokufaka ukhilimu omuncu, kufaka phakathi i-yogurt yamaGrikhi, i-cottage shizi, i-crème fraîche ne-buttermilk.

1. Yogathi YamaGrikhi

I-yogurt yamaGrikhi yenza ukuma okuhle kakhulu kokhilimu omuncu.

Ngenkathi i-yogurt ejwayelekile iqukethe amaphesenti aphezulu ketshezi, noma i-whey, i-yogurt yamaGrikhi ihlushwe ukuze isuse ingxenye enkulu yamavili ayo. Umphumela uba inguqulo ye-yogurt ejiyile, eshubile efana nokhilimu omuncu.

Ngaphezu kwalokho, iyogathi yamaGrikhi ingaphansi kwama-calories namafutha futhi iphakeme ngamaphrotheni kunokhilimu omuncu ogcwele.

I-ounce elilodwa (ama-28 amagremu) we-yogurt ejwayelekile yesiGreki iqukethe ama-calories angama-37, amagremu ama-3 amafutha kanye no-2 gram wamaprotheni. Inani elifanayo likakhilimu omuncu ogcwele uqukethe ama-calories angama-54, ama-gramu ayi-6 amafutha kanye no-1 gram wamaprotheni (6, 7).

I-yogurt yamaGrikhi ingasetshenziswa njengokufaka esikhundleni sediphu, okokugqoka kanye nokokufaka okuthile.

Ngokwengeziwe, izingxenye ezilinganayo zamafutha aseGreek anamafutha agcwele angasetshenziswa esikhundleni sokhilimu omuncu ojwayelekile kunoma iyiphi iresiphi, kufaka phakathi izimpahla ezibhakiwe.

Isifinyezo: I-yogurt yamaGrikhi iyi-yogurt ehlanjululwayo enokuthungwa okujiyile okufana nokhilimu omuncu. Noma kunjalo, inama-calories aphansi namafutha futhi ingasetshenziswa njengokufaka ukhilimu omuncu kuzindlela eziningi zokupheka.

2. I-Cottage Cheese

Lo shizi unomlando ocebile. Eqinisweni, igama le-cottage shizi kucatshangwa ukuthi laqanjwa ngekhulu le-18 lapho abahlali baseMelika basebenzisa okusalile kobisi ekwenzeni ibhotela ukwenza ushizi othambile emakhaya abo amancane abizwa ngamakotishi.

I-Cottage shizi ngumkhiqizo we-curd ushizi. Amakhemikhali ayizingxenye eziqinile zobisi ezisasele enqubeni yokwenza ushizi, kuyilapho i-whey iyingxenye yoketshezi.

Kumnene ngokuthungwa okuthambile futhi okunokhilimu. Ngaphezu kwalokho, inikezwa ngamaphesenti ahlukahlukene amafutha kanye nosayizi we-curd, kusuka kokuncane kuya kokukhulu.

Ngaphezu kwalokho, i-cottage shizi iphansi kakhulu ngama-calories namafutha futhi iphakeme ngamaphrotheni kunokhilimu omuncu.

Ingxenye yenkomishi (112 amagremu) iqukethe ama-calories ayi-110, amagremu ama-5 amafutha kanye no-12.5 amagremu wamaprotheni. Ukubheka, uhhafu wenkomishi kakhilimu omuncu uqukethe ama-calories angama-222, ama-gramu angama-22 amafutha kanye no-2.5 ​​grams kuphela wamaprotheni (6, 8).

Lo shizi wenza indawo ephansi enamafutha aphansi, enamaprotheni amaningi.

Eqinisweni, inkomishi eyodwa ye-cottage shizi ingahlanganiswa nezipuni eziyi-4 zobisi namathisipuni ama-2 wejusi kalamula ukufaka ukhilimu omuncu kunoma iyiphi iresiphi.

Isifinyezo: I-Cottage shizi ushizi othambile, omnene onama-calories aphansi namafutha futhi ophakeme kakhulu kumaprotheni kunokhilimu omuncu. Ingahlanganiswa nobisi nejusi lukalamula okufanele kusetshenziswe esikhundleni sikakhilimu omuncu kuzindlela zokupheka.

3. ICrème Fraîche

I-Crème fraîche ngokwezwi nezwi isho ukhilimu omusha. Lo mkhiqizo wobisi ufana nokhilimu omuncu futhi wenziwa ngokungeza isiko lamagciwane kukhilimu osindayo.

Ngenkathi ifana nokhilimu omuncu, i-crème fraîche inokuqina okufana noshizi futhi ukunambitheka kwayo kuncane kakhulu.

Ngokungafani ne-cottage shizi ne-yogurt yamaGrikhi, iqukethe inani eliphakeme lamafutha nama-calories kunokhilimu omuncu. Ngakho-ke, kungahle kungabi yisinqumo esihle kulabo ababala ama-calories.

I-ounce elilodwa (28-gram) iphaka amaphakethe ayi-100 nama-gramu ayi-11 amafutha, acishe aphindwe kabili inani kukakhilimu omuncu (6, 9).

Yize i-crème fraîche ingukudla okuminyene kwekhalori, okuqukethwe kwayo okunamafutha amaningi kukwenza kube isithako esihle kumasosa nasesobho, njengoba ungakubilisa ngaphandle kokukhathazeka ngokuhlukana.

I-Crème fraîche ingasetshenziswa njengendawo elula yokwenza ukhilimu omuncu, kepha khumbula ukuthi ukunambitheka kwayo okunamandla kungahlangana nokunambitheka kokudla.

Isifinyezo: ICreme fraîche ifana kakhulu nokhilimu omuncu kepha iphezulu kumafutha nama-calories. Ingasetshenziswa njengokufaka esikhundleni somuntu ngamunye, nokho ukunambitheka kwayo okuncane kungashintsha ukunambitheka kwezindlela zokupheka.

4. Ubisi lwebhotela

Ngokwesiko, igama elithi buttermilk libhekise kokushiyeki ketshezi kusuka enqubeni yokwenza ibhotela kusuka kokhilimu owenziwe kahle.

Le nqubo yayihilela ukushiya ubisi ngaphandle ukuze luphumule isikhathi esithile. Kuvumele ukhilimu nobisi ukuthi kwehlukane, kusale ukhilimu oshubile osetshenzisiwe ekwenzeni ibhotela.

Ngesikhathi sokuphumula, amabhaktheriya e-lactic acid avela ngokwemvelo abilisa ushukela wobisi, okwaholela kuketshezi oluyisidina olubizwa nge-buttermilk.

Yize isavamile eNdiya nasePakistan, isetshenziswa kancane eNtshonalanga.

Njengokhilimu omuncu, ubisi lwebhotela luthanjisiwe, ngamagciwane afakwa ngemuva kwenqubo yokushisa.

Yize ukunambitheka kwayo okuluhlaza kufana nokhilimu omuncu, kuwuketshezi futhi kungasetshenziswa kuphela njengokufaka ukhilimu omuncu kuzimpahla ezibhakiwe noma okokugqoka.

Isifinyezo: I-Buttermilk iwuketshezi olunamanzi olungasetshenziswa njengokufaka ukhilimu omuncu kuzimpahla ezibhakiwe noma okokugqoka.

5-7: Izindlela Ezingezona Ezobisi

Ngaphezu kokufakwa esikhundleni sobisi ukhilimu omuncu, kunezinye izindlela ezingezona zobisi ongazisebenzisa. Lezi zinketho ezilungele i-vegan zifaka phakathi ubisi lukakhukhunathi, ama-cashews nemikhiqizo yesoya.

5. Ubisi Lukakhukhunathi

Ubisi lukakhukhunathi luyindlela enhle kakhulu engeyona yobisi kukhilimu omuncu.

Ukuze ungadidaniswa namanzi kakhukhunathi, ubisi lukakhukhunathi luvela enyameni kakhukhunathi osanda kugaywa.

Kuyisithako esiyisisekelo e-Southeast Asia, South American naseCuisine cuisine futhi seyanda kakhulu eNyakatho Melika.

Ubisi lukakhukhunathi alunalo i-lactose futhi alunama-vegan, okwenza kube inketho enhle kubantu abanokungezwani komzimba nobisi noma imikhawulo yokudla (10).

Kuyathakazelisa ukuthi yenza indawo ehlukile kokhilimu omuncu.

Ukhilimu ngaphezulu kobisi lukakhukhunathi onamafutha agcwele ungasikwa bese uhlanganiswa ne-apula cider uviniga, ijusi kalamula kanye nosawoti wasolwandle ukuze usetshenziswe njengendawo yokufaka ukhilimu omuncu otshalwe ezitshalweni ukufaka izitsha zakho ozithandayo.

Ubisi lukakhukhunathi olunamafutha aphelele futhi lungenza ukufaka ukhilimu omuncu omuhle kakhulu kuzimpahla ezibhakiwe. Vele ungeze isipuni esingu-1 sikalamula kuyo yonke inkomishi yobisi lukakhukhunathi ukulingisa ukunambitheka okumuncu.

Isifinyezo: Ubisi lukakhukhunathi luyisibambiso sokhilimu omuncu esimnandi esingasetshenziswa kalula kuzindlela eziningi zokupheka.

6. Amasheya

Yize kungahle kusimangaze, ama-cashews enza indawo enhle kokhilimu omuncu.

AmaCashews ayibhotela, amantongomane amnandi anamafutha aphezulu kakhulu. Okuqukethwe kwabo okunamafutha amaningi yilokho okubenza babe yindlela enhle kakhulu engenalo ubisi kukhilimu omuncu.

I-ounce elilodwa (ama-28 amagremu) lihlinzeka ngama-calories ayi-155 kanye nama-gramu ayi-12 amafutha. Ama-cashews awumthombo omuhle wamaprotheni futhi, ngama-gramu ama-5 nge-ounce ngalinye (11).

Ukhilimu omuncu ocebile no-vegan ungenziwa ngokuhlanganisa ama-cashews afakwe uviniga, ujusi kalamula nosawoti wasolwandle.

Lesi sithatheli sikakhilimu omuncu esingenalo ubisi senza ukwengeza okuhle kumasobho nezitsha eziseceleni, noma kungahle kungakulungeli ukubhaka.

Isifinyezo: AmaCashews ayinadi elinamafutha aphakeme elingamanziswa lihlanganiswe neviniga, ijusi kalamula kanye nosawoti wenguqulo ye-vegan kakhilimu omuncu.

7. Soy

Kunezinto eziningi ezithatha indawo yabathengisi besikhilimu omuncu ezimakethe ezimakethe ezifanele imifino nalabo abanokungezwani komzimba nemikhiqizo yobisi.

Izindlela eziningi zokhilimu omuncu ezisuselwe kunenani elifanayo lama-calories namafutha njengento yangempela.

Isibonelo, i-1-ounce ejwayelekile ekhonza ukhilimu omuncu osuselwe enama-khalori angama-57 nama-gramu ayi-5 amafutha, kanti inani elifanayo likakhilimu omuncu liqukethe ama-calories angama-54 no-6 amagremu amafutha (6, 12).

Ngaphezu kwalokho, le mikhiqizo ingasetshenziswa njengendawo yomuntu ngamunye yokufaka ukhilimu omuncu ekuphekeni nasekubhakeni, okwenza kube inketho elula kulabo abangadli ubisi.

Kodwa-ke, ziqukethe izithako eziningi, kufaka phakathi ushukela ongeziwe kanye nezinto zokuvikela, abanye abantu abangafuna ukuzigwema ngezizathu zempilo.

Ngenhlanhla, ungenza kalula uhlobo olususelwa kukhilimu omuncu ekhaya. Mane nje uhlanganise i-tofu e-silken ne-apula cider uviniga, ijusi kalamula nosawoti.

Isifinyezo: Ukhilimu omuncu wentengiso noma owenziwe ekhaya ulungele imifino nalabo abanokungezwani komzimba nobisi. Zingasetshenziswa esikhundleni sikakhilimu omuncu kuzindlela zokupheka.

Okusemqoka

Ukhilimu omuncu uyisithako esidumile. Kodwa-ke, abanye abantu badinga enye indlela esihlwabusayo ngenxa yokungezwani komzimba nezinto ezithile, okuncamelayo noma ngoba nje badinga ukumiselela iresiphi ngokushesha.

Ngenhlanhla, kunezinhlobonhlobo eziningi zobisi obufanele kanye nama-stand-ins angewona obisi okhilimu omuncu.

Ukufakwa okunye kokhilimu omuncu kusetshenziselwa kangcono ukufaka okokufaka nokokugqoka, kanti abanye benza okungeziwe okuhle kuzimpahla ezibhakiwe.

Uma ufuna indawo kokhilimu omuncu ongeke uthikameze ukunambitheka kwesitsha sakho osithandayo, ukukhetha inketho kulolu hlu kuyindlela okufanele uhambe ngayo.