Ubisi lweebhokhwe: Ngaba lolu lubisi olufanelekileyo kuwe?

Umxholo

• Ubisi lweebhokhwe ngokuchasene nobisi lweenkomo
• Ubisi olusekwe kwizityalo kuthelekiswa nobisi lweebhokhwe
• Ingxoxo yeswekile
• Iresiphi yobisi lwebhokhwe iLebneh Dip
• Izithako
• Imikhombandlela
• Ukuthatha

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ngelixa ubisi lweebhokhwe lubonwa njengezinto ezizodwa eMelika, malunga neepesenti ezingama-65 zabemi behlabathi basela ubisi lweebhokhwe.

Nangona amaMelika ethambekele ekuthatheni ubisi lweenkomo okanye lwezityalo, kukho izizathu ezininzi ezinxulumene nempilo zokukhetha ubisi lweebhokhwe.

Ungakufumana kunzima ukwetyisa ubisi lwenkomo yemveli kwaye unokukhetha ukuzama ezinye iimilki ezisekwe kwizilwanyana ngaphambi kokuba ujonge ubisi lwezityalo. Okanye unokuba ujonge nje ukutshintsha into oyongeza kwikofu yakho yasekuseni kunye nesiriyeli. Nokuba yintoni, isizathu, sikufumene.

Jonga ukuthelekiswa kobisi lweebhokhwe kwezinye iintlobo zobisi, ngezantsi, ukufumana umbono olungileyo wokuba olu khetho lulungile na kuwe.

Ubisi lweebhokhwe ngokuchasene nobisi lweenkomo

Ounce for ounce, ubisi lweebhokhwe luxineke ngokuchasene nobisi lwenkomo, ngakumbi xa kufikwa kwiprotein (9 gram [g] xa ithelekiswa ne-8 g) kunye ne-calcium (330 g xa ithelekiswa ne-275-300 g).

ikwacebisa ukuba ubisi lweebhokhwe lunokonyusa amandla omzimba okufunxa izakha mzimba ezibalulekileyo kwezinye izinto zokutya. Ngokwahlukileyo, ubisi lwenkomo lwaziwa ukuba luyaphazamisa ukufunxwa kwezimbiwa eziphambili ezifana nentsimbi kunye nobhedu xa lutyiwa kwisidlo esinye.

Esinye isizathu sokuba abanye abantu bakhethe ubisi lweebhokhwe kunobisi lwenkomo lunento yokwenza nokwetyisa. Lonke ubisi oluvela ezilwanyaneni lunelactose (iswekile yobisi lwendalo), abanye abantu, njengoko bekhula, bephulukana namandla okucola ngokupheleleyo.

Kodwa ubisi lweebhokhwe luphantsi kancinci kwi-lactose kunobisi lwenkomo - malunga neepesenti ezili-12 ngaphantsi kwekomityi nganye - kwaye, enyanisweni, iba sezantsi nakwilactose xa ikhuliswe yenziwa iyogathi. Abantu abanonyamezelo oluncinci lwe-lactose, ke ngoko, banokufumana ubisi lweebhokhwe zobisi olunokuthi lungaphazamisi kakhulu ukwetyisa kunobisi lwenkomo.

Ngokubhekisele kwimpilo yokwetyisa, ubisi lweebhokhwe lunenye into egqwesa ubisi lwenkomo: ubukho obuphezulu be "prebiotic" carbohydrate, enceda ukondla iintsholongwane eziluncedo ezihlala kumathambo endalo.

Ezi carbohydrate zibizwa ngokuba zii-oligosaccharides. Luhlobo olufanayo lwe-carbohydrate ekhoyo kubisi lwebele lomntu kwaye inoxanduva lokunceda ukuxhasa iibacteria "ezilungileyo" kwindlela yokugaya usana.

Ubisi olusekwe kwizityalo kuthelekiswa nobisi lweebhokhwe

Kwiminyaka yakutshanje, ubisi olusekwe kwizityalo lube lukhetho olwandayo phakathi kwevegans kunye nabo banobunzima bokugaya i-lactose.

Ziyindlela enokuthandeka kubantu abafuna izinto zobisi ezingezizo ezesilwanyana, ngokuthetha okunesondlo. Kodwa ubisi olusekwe kwizityalo luyasilela kwezinye iindawo xa kuthelekiswa nobisi lweebhokhwe.

Ezinye iintlobo ezithandwayo zobisi olusekwe kwizityalo zibandakanya:

• ubisi lwekhokhonathi
• ubisi lweflakisi
• Ubisi lwe-hemp
• ubisi lwerayisi
• ulwelo

Ukwakhiwa kwesondlo kweemilk ezisekwe kwizityalo kwahluka kakhulu ngokwahluka, uphawu, kunye nemveliso. Kungenxa yokuba ubisi olusekwe kwizityalo kukutya okusetyenzisiweyo. Kananjalo, ixabiso lesondlo kubisi olusekwe kwizityalo luxhomekeke kwizithako, iindlela zokwenziwa, kunye nobungakanani bezongezo ezinjenge calcium kunye nezinye iivithamini.

Olu tshintsho lubalulekileyo ecaleni, ubisi olusekwe kwisityalo esingenaswekile luphantsi kwiprotein kunobisi lweebhokhwe - kwimeko yesosi, kuphela kancinci kwaye, kwimeko yeamangile, irayisi, kunye nobisi lwekhokhonathi, kubaluleke kakhulu.

Kwakhona, ngelixa i-almond engenaswekile kunye nobisi lwekhokhonathi ziphantsi kweekhalori, abanazo i-carbohydrate kunye neprotheni. Ngelixa iiamangile eziluhlaza, iikhokhonathi, njalo njalo, zigcwele izakhamzimba, zakuba ziguqulwe zaba lubisi, zinama-98 eepesenti amanzi (ngaphandle kokuba aqiniswe ngecalcium). Ngamafutshane, azizisi kangako etafileni, ngokuthetha okunesondlo.

Phakathi kweemilki ezisekwe kwizityalo, ubisi lwe-hemp kunye nobisi lwekhokhonathi lunowona mxholo wamafutha aphezulu. Ngenxa yokuba ubisi lweebhokhwe alufumaneki ngesiqhelo kunciphiso lwamafutha, luya kuba phezulu kunamafutha kunalo naluphi na ubisi olusekwe kwizityalo.

Kulabo abagcina iso kwiintlobo zamafutha abawasebenzisayo, yazi ukuba ubisi lwe-hemp kunye nobisi lweflakisi luqulathe amanqatha asempilweni, angenamafutha, ngelixa ubisi lwekhokhonathi kunye nobisi lweebhokhwe ziqulathe ikakhulu amafutha.

Into yokugqibela ekufuneka uyiqwalasele xa kuvavanywa ubisi olusekwe kwizityalo xa kuthelekiswa nobisi lweebhokhwe zezinye izithako abenzi abakhetha ukuzongeza.

Ngelixa kukho inani elincinci kakhulu leemveliso ezithi ziqulathe izithako ezibini-ezinje ngeembotyi zesoya kunye namanzi-uninzi lweemveliso ezivenkileni ziqulathe iintlobo ezahlukeneyo zokuqina kunye neentsini ukwenza ubume be-creamier. Ngelixa uninzi lwabantu lukugaya oku kulungile, abanye bakufumanisa ukuba kucaphukisa igesi okanye kungenjalo bakhathaze ngokutya, njengakwicarrageenan.

Ingxoxo yeswekile

Ezinye izondlo eziphambili ezinokuthelekiswa nobisi olunye ukuya kwelinye ziicarbohydrate, ubukhulu becala ezithatha uhlobo lweswekile.

Umxholo wekhabhohayidreti wobisi lweebhokhwe (kunye nobisi lwenkomo) lwenzeka ngokwendalo i-lactose. Kwimeko yobisi lwenkomo engena-lactose, i-lactose yahlulwe nje yangamacandelo ayo (iswekile kunye negalactose) ukuze kube lula ukwetyisa. Nangona kunjalo, inani leswekile lilonke lihlala lihleli.

Okwangoku, ikhabhohayidrethi kunye nomxholo weswekile wobisi olusekwe kwizityalo luyehluka kakhulu kuxhomekeke ekubeni imveliso inencasa na. Yazi ukuba uninzi lweentlobo zobisi olusekwe kwizityalo kwintengiso-nokuba "incasa yasekuqaleni" - ziya kwenziwa iswekile eyongeziweyo, ngaphandle kokuba ibhalwe ngokucacileyo ukuba "ayinaswekile."

Oku kukonyusa umxholo wekhabhohayidrethi ukuya ku-6 ukuya ku-16 g ngekomityi nganye - ilingana neetispuni eziyi-1.5 ukuya kwezine zeswekile eyongeziweyo. Ngokungafaniyo nobisi lweebhokhwe, nangona kunjalo, le iswekile ikwimo ye-sucrose (iswekile emhlophe) kune-lactose; Kungenxa yokuba zonke iibisi ezisekwe kwizityalo ngokwendalo azinayo i-lactose. Ngapha koko, ubisi olusekwe kwisityalo esine-sweetened luya kuba phezulu kwiikhalori, nangona zihlala ziphela kwi-140 yeekhalori ngekomityi nganye.

Iresiphi yobisi lwebhokhwe iLebneh Dip

Ukuba unomdla wokuzama iimveliso zobisi lweebhokhwe, iyogathi yindawo elungileyo yokuqala. Kulula kakhulu ukufumana kunobisi lweebhokhwe ezingamanzi eUnited States.

Uyakufumanisa ukuba iyogathi yobisi lweebhokhwe iyafana neyogathi yobisi lwenkomo ekwimeko kodwa ngetang yomelele kancinci ekhumbuza incasa yotyikityo lweshizi yebhokhwe.

ILabneh sisijikiji esityebileyo, esiqholiweyo, nesogurt esasasazwayo esidumileyo. Ihlala iphakwa ngesipha esimnandi seoyile yomnquma kunye nokufafazwa komxube otyikityiweyo wemifuno - za'atar - enokuqulatha indibaniselwano yehisope okanye i-oregano, i-thyme, i-savory, i-sumac, kunye neesame.

Ncedisa le labneh kwiqela lakho elilandelayo njengendawo ephambili ejikelezwe yiminquma, i-pita triangles efudumeleyo, ukhukhamba osikiweyo, iipepile ebomvu, okanye imifuno ekhethiweyo. Okanye uyisebenzise kwisidlo sakusasa kwi-toast ene-sliced ​​iqanda elibilisiweyo kunye ne-tomato.

Jonga iresiphi yam yelabneh endiyithandayo, elula, kwaye emnandi.

Izithako

• Isikhongozelo se-32-ounce ye-yogurt, ibisi yoghurt yonke yobisi
• intwana yetyuwa
• ioyile yomnquma (khetha udidi oluphezulu, uhlobo olongezelelweyo lweentombi)
• Umxube wesiqholo seza'atar

Imikhombandlela

1. Qhawula i-sieve okanye i-strainer efanelekileyo kunye ne-cheesecloth, itawuli encinci yetiyi, okanye iitawuli ezimbini zephepha.
2. Beka i-sieve edibeneyo embizeni enkulu.
3. Yilahle yonke ingqayi yeyogathi yobisi lwebhokhwe kwisihlunu kwaye ubophe umphezulu we-cheesecloth.
4. Yiyeke kubushushu begumbi iiyure ezimbini. Qaphela: ngokuya ususa i-yogurt, iya kuba nkulu.
5. Susa kwaye ulahle ulwelo embizeni. Ifriji yeyogathi exineneyo de kubanda kwakhona.
6. Ukukhonza, isitya kwisitya sokuphaka. Phezulu ngechibi leoyile esemgangathweni yomnquma kwaye uhombise ngesisa ngeza'atar.

Ukuthatha

Nangona ubisi lweebhokhwe alusoloko lukhetho olucacileyo phakathi kwabantu baseMelika, lolunye olunika isixa esikhulu sezondlo kwaye, kwezinye iimeko, ixabiso lesondlo eliphezulu kancinci kunobisi lwenkomo. Kufunyenwe nokuba kusinceda ukufunxa izakhamzimba ezithile - into engenziwa lubisi lwenkomo.

Ngelixa ubisi olusekwe kwizityalo luyindlela elungileyo kwabo banganyamezelaniyo kubisi lwezilwanyana kunye neemveliso zobisi, ubisi lweebhokhwe luthanda ukunika isondlo-kunye nendalo-ukhetho xa kufikwa kwiprotein, calcium, kunye namafutha.

Kwaye oko kwenza ukuba ubisi lweebhokhwe lube lukhetho olunye olumnandi nolusempilweni onokulufaka kukutya kwakho kwemihla ngemihla.

UTamara Duker Freuman yingcali eyaziwayo kuzwelonke kwezempilo yokugaya ukutya kunye nonyango lwezonyango kwizifo zesisu. Ungumbhali wezidlo (i-RD) kunye ne-New York State Certified Dietitian-Nutritionist (i-CDN) ophethe isidanga se-Master of Science kwi-Clinical Nutrition evela kwiYunivesithi yase-New York. UTamara ulilungu le-East River Gastroenterology & Nutrition (www.eastrivergastro.com), isenzo sabucala esisekwe eManhattan esaziwa ngobungcali bokuphazamiseka kwamathumbu kunye noxilongo olukhethekileyo.