Ubisi olunamanzi olunomsoco: Ukudla okunomsoco, ama-calories nokusetshenziswa

-Delile

• Ubisi olunamanzi olunamanzi amnandi vs Ubisi Oluhwamukile
• Ushukela Kangakanani?
• Amaqiniso Wezondlo
• Izinzuzo Ezingaba khona
• Impilo Yesikhathi Eside
• Inikeza Amakholori Angeziwe Namaphrotheni
• Amaphasi Angahle Abe khona
• Kuphezulu kumaKhalori
• Ayifanele abantu abanobisi noma ukungabekezelelani kwe-Lactose
• Ukunambitha Okungajwayelekile
• Indlela Yokuyisebenzisa
• Okusemqoka

Ubisi oluncibilikisiwe lwenziwa ngokususa amanzi amaningi obisini lwenkomo.

Le nqubo ishiya uketshezi oluminyene, olube selufakwa ubuswidi bese lusemathinini.

Yize kungumkhiqizo wobisi, ubisi oluncibilikisiwe olubukeka lubukeka futhi lunambitheka ngokwehlukile kunobisi olujwayelekile. Imnandi, inombala omnyama futhi inombala ojiyile, okhilimu.

Ubisi olujiyile olunomsoco futhi lunokuphila isikhathi eside, okwenza kube isithako esithandwayo ezitsheni emhlabeni jikelele.

Lo mbhalo ubuyekeza inani lokudla okunempilo lobisi olujiyile olunomsoco, izinzuzo zalo, ububi kanye nokusetshenziswa okuhlukahlukene.

Ubisi olunamanzi olunamanzi amnandi vs Ubisi Oluhwamukile

Ubisi oluhwamukile nobisi olujiyile olunomsoco zombili zenziwa ngokususa ngaphezu kwesigamu samanzi obisini lwenkomo ().

Ngalesi sizathu, la magama avame ukusetshenziswa ngokungafani - kepha ayahluka kancane.

Umehluko omkhulu ukuthi ubisi olujiyile olunoshukela luqukethe ushukela ongeziwe njengesilondolozi sokusiza ukwelula impilo yeshalofu (,).

Ngakolunye uhlangothi, ubisi oluhwamukile alunamathelisiwe (lushiswa emazingeni okushisa aphezulu) ukwelula impilo yeshalofu. Njengoba kungekho izithako ezingeziwe kuyo, ungangena esikhundleni samanzi asusiwe bese ukhiqiza uketshezi olufana nokudla okunobisi lwenkomo.

Ubisi olujiyile lumnandi kakhulu kunobisi lwenkomo, noma ngabe ushintsha amanzi alahlekile.

Ubisi olujiyile oluncibilikisiwe kanye nobisi oluhwamukile zombili zenziwa ngokususa ngaphezu kwesigamu samanzi obisini lwenkomo. Kodwa-ke, ubisi olujiyile olunoshukela luqukethe ushukela ongeziwe, kanti ubisi oluhwamukile alunalo.

Ushukela Kangakanani?

Kokubili ubisi olujiyile futhi olunoshukela luqukethe ushukela ovele ngokwemvelo wobisi abenziwe ngalo.

Kodwa-ke, ubisi olujiyile olunomsoco luhlinzeka ngoshukela omningi kakhulu kunobisi oseluhwamukile, njengoba abanye bengezwa ngesikhathi sokulungiswa.

Isibonelo, i-ounce elilodwa (30 ml) lobisi olujiyile olunoshukela lunama-gram angaphezu kuka-15 nje kashukela, kuyilapho inani elifanayo lobisi olungaphefumulwanga olunamafutha luqukethe nje amagremu amathathu (3, 4).

Ubisi olujiyile olunoshukela lucishe luphindwe kahlanu inani likashukela lobisi oluhwamukile, njengoba ushukela wengezwa ngesikhathi sokucutshungulwa njengesivimbelakuvunda.

Amaqiniso Wezondlo

Ubisi olujiyile olunoshukela lunoshukela omningi. Noma kunjalo, njengoba yenziwa ngobisi lwenkomo, iqukethe amaprotheni namafutha, kanye nohlu lwamavithamini namaminerali.

Inamandla kakhulu - izipuni ezimbili nje (i-ounce elilodwa noma i-30 ml) yobisi oluncibilikisiwe olunikeziwe (3):

• Amakholori: 90
• AmaCarbs: 15.2 amagremu
• Amafutha: 2.4 amagremu
• Amaprotheni: 2.2 amagremu
• I-calcium: I-8% ye-Daily Value (DV)
• I-Phosphorus: U-10% we-Reference Daily Intake (RDI)
• Selenium: U-7% we-RDI
• I-Riboflavin (B2): U-7% we-RDI
• Uvithamini B12: 4% we-RDI
• Choline: 4% we-RDI

Ingxenye ephezulu yobisi oluncibilikisiwe lushukela. Noma kunjalo, iphinda inikeze amaprotheni, amafutha, amavithamini namaminerali.

Izinzuzo Ezingaba khona

Yize abanye abantu bengagwema ubisi olujiyile olunomsoco ngenxa yenani eliphezulu lama-khalori alunikezayo, lunezinzuzo ezithile.

Impilo Yesikhathi Eside

Ushukela ongeziwe obisini olujiyile olunoshukela kusho ukuthi uhlala isikhathi eside kakhulu kunobisi olujwayelekile.

Ingagcinwa emathini isikhathi eside kakhulu ngaphandle kwesiqandisi - imvamisa kuze kufike onyakeni.

Kodwa-ke, uma isivuliwe, kufanele igcinwe esiqandisini, futhi impilo yayo eshalofini yehliswa ngokumangalisayo ibe amasonto amabili. Njalo hlola imiyalo ekusemandleni akho ukukhulisa ubusha.

Inikeza Amakholori Angeziwe Namaphrotheni

Okuqukethwe kwayo kwekhalori ephezulu kwenza ubisi oluncibilikisiwe lube isithako esihle kakhulu sabantu abazama ukukhuluphala.

Eqinisweni, ukuqinisa i-oatmeal yakho yasekuseni ngezipuni ezimbili nje (i-ounce elilodwa noma i-30 ml) yobisi oluncibilikisiwe olunezelwa kufaka amakholori angama-90 no-2 g wamaprotheni esidlweni sakho (3).

Ukusebenzisa ubisi olujiyile olunomsoco ukukhulisa okuqukethwe kwekhalori kungasiza kakhulu kunokusebenzisa ushukela wedwa ngoba umkhiqizo unikeza namaprotheni, amafutha kanye namaminerali anempilo anjenge-calcium ne-phosphorus.

Ungagcina ubisi oluncibilikisiwe olunoshukela isikhathi eside ngaphandle kwesiqandisi. Okuqukethwe kwawo okunomsoco omkhulu futhi kukwenza kube isithako esihle sokuqinisa ukudla futhi kukwenze kube mnandi kakhulu ngekhalori, kulabo abakudingayo.

Amaphasi Angahle Abe khona

Yize kunezinye izinzuzo zokusebenzisa ubisi oluncibilikisiwe olunamanzi, kungahle kufike nokuncipha okuthile.

Kuphezulu kumaKhalori

Inani eliphakeme lama-khalori ngevolumu elincane lobisi olujiyile lungaba luhle noma lube lubi, kuya ngezidingo zakho.

Kubantu abazama ukukhuluphala, kungaba ithuluzi elihle kakhulu, kepha kulabo abazama ukwehlisa isisindo, kungahlinzeka ngama-calories angeziwe futhi angenasidingo.

Ayifanele abantu abanobisi noma ukungabekezelelani kwe-Lactose

Ubisi oluncibilikisiwe olwenziwe ngobisi lwenkomo futhi ngaleyo ndlela liqukethe womabili amaprotheni obisi ne-lactose.

Uma une-protein yokungezwani komzimba nobisi noma i-lactose engabekezelelani, khona-ke lo mkhiqizo awukufanele.

Abanye abantu abane-lactose ukungabekezelelani bangakwazi ukubekezelela inani elincane le-lactose elisakazeka usuku lonke ().

Uma kunjalo kuwe, qaphela ukuthi ubisi oluncibilikisiwe olunoshukela luqukethe i-lactose eningi ngevolumu encane.

Ukunambitha Okungajwayelekile

Ngenkathi abanye abantu bengajabulela ukunambitheka okumnandi, okuhlukile kobisi oluncibilikisiwe, abanye bangakuthola kungathandeki.

Ngokuvamile kumnandi kakhulu ukufaka ubisi olujwayelekile. Ngakho-ke, ngeke isetshenziswe njalo esikhundleni sezindlela zokupheka - ikakhulukazi ezitsheni ezinambitheka.

Ubisi olujiyile olunamanzi lunama-kilojoule amaningi futhi alulungele abantu abanobisi lwenkomo lwe-protein yokungezwani komzimba noma ukungabekezelelani kwe-lactose. Ukunambitheka kwaso okumnandi kungahle kungabi khona-ukubeka okunye futhi akusebenzi njengokujwayelekile esikhundleni sobisi olujwayelekile kuzindlela zokupheka.

Indlela Yokuyisebenzisa

Ubisi olujiyile lusetshenziswe emhlabeni wonke ezinhlobonhlobo zokudla neziphuzo ezahlukahlukene, kufaka phakathi izimpahla ezibhakiwe, ama-casseroles anoshukela amnandi ngisho nekhofi.

Ukuthungwa kwawo okuluhlaza okotshani nokunambitheka okumnandi kukwenza kube isithako esihle kakhulu kophudingi.

Isibonelo, eBrazil, isetshenziselwa ukwenza ama-truffle wendabuko, aziwa nge-brigadeiro. E-US nase-UK, kuyisithako esibalulekile ku-pie ophambili we-lime futhi uvame ukusetshenziswa ku-fudge.

Kuyo yonke i-Southeast Asia, ubisi oluncibilikisiwe lufakwa ekhofini - kokubili elishisayo nelibandayo - ukwengeza ukunambitheka.

Ungenza u-ayisikhilimu, amakhekhe noma uwengeze nakwezinye izitshulu ezinambitheka kamnandi namasobho ukuzenza zibe nokhilimu kakhudlwana.

Mane ukhumbule ukuthi kungaba mnandi kakhulu ukusebenza kahle ezitsheni ezinoshukela kakhulu.

Ubisi olujiyile olunomsoco ngumkhiqizo wobisi oshintshashintshayo, ominyene nekhalori ongasetshenziselwa ukwenza noma ukunambitha izitsha ezahlukahlukene, kufaka phakathi ama-dessert, i-casseroles ngisho nekhofi.

Okusemqoka

Ubisi oluncibilikisiwe lwenziwa ngokususa amanzi amaningi obisini lwenkomo.

Imnandi futhi iphakeme ngamakhalori kunobisi oluhwamukile, njengoba ushukela wengezwa njengesinqanda mathe.

Ingangeza ukunambitheka kophudingi, ikhofi kanye nesitshulu esithile kepha ayifanele kubantu abanobisi lwe-protein yokungezwani komzimba noma ukungabekezelelani kwe-lactose.

Uma ungumuntu othanda ukunambitheka kwayo okuyingqayizivele, jabulela ubisi oluncibilikisiwe olunoshukela ngenkathi ufaka okuqukethwe kwalo kwekhalori noshukela.