Ngaba Ubisi lweTshokholethi Kukulungele, okanye akulunganga?

Umxholo

• Ucebile kwizondlo
• Uncedo kwimpilo yethambo
• Ngamana unokukunceda uchache ekusebenzeni
• Ukuhla kobisi lweetshokholethi
• Ucebile kwiishukela ezongeziweyo
• Asinguye wonke umntu onokuyinyamezela
• Ngamana unokunyusa umngcipheko wezifo ezithile
• Inganegalelo kwisifo sentliziyo
• Inganxulunyaniswa nomhlaza othile
• Ngaba kufuneka usele ubisi lwetshokholethi?
• Umgca wezantsi

Ubisi lwetshokholethi lubisi oluqhelekile kunye necocoa kunye noshukela.

Nangona iindidi ze-nondairy zikhona, eli nqaku ligxile kubisi lweetshokholethi ezenziwe ngobisi lwenkomo.

Ihlala iphakanyiswa njengeyona ndlela ibalaseleyo yokufumana kwakhona ukuzilolonga kunye nenye indlela elungileyo kubisi lwenkomo oluqhelekileyo xa uzama ukonyusa ikhalsiyam yabantwana kunye nokutya i-vitamin D.

Nangona kunjalo, abantu abaninzi bayazibuza ukuba ingaba iswekile eninzi yobisi oluswiti iyaligqumelela na ixabiso lesondlo.

Eli nqaku liphonononga ukuba ingaba ubisi lweetshokholethi zilungile okanye zimbi kwimpilo yakho.

Ucebile kwizondlo

Ubisi lwetshokholethi ngokubanzi lwenziwa ngokuxuba ubisi lwenkomo kunye necocoa kunye neelekese ezinjengeswekile okanye isiraphu yengqolowa ene-fructose ephezulu.

Ityebile kwii-carbs nakwiikhalori kunobisi olungenaswekile kodwa ngenye indlela iqulethe amanqanaba afanayo ezakhamzimba. Kuxhomekeke kuhlobo, 1 indebe (240 ml) yobisi yetshokholethi ibonelela ():

• Iikhalori: 180–211
• Iprotheni: 8 iigrem
• IiCarbs: 26-32 amagremu
• Iswekile: 11-17 amagremu
• Amafutha: 2.5-9 amagremu
• Ikhalsiyam: I-28% yeNgeniso yoSuku lwemihla ngemihla (i-RDI)
• Vitamin D: Iipesenti ezingama-25 ze-RDI
• URiboflavin: I-24% ye-RDI
• Potassium: Iipesenti ezili-12 ze-RDI
• Iphosphorus: Iipesenti ezingama-25 ze-RDI

Ubisi lwetshokholethi luqulathe isixa esincinci se-zinc, selenium, iodine, magnesium, kunye neevithamini A, B1, B6, B12.

Ubisi luthathwa njengeprotein egqibeleleyo- oko kuthetha ukuba inika zonke ii-amino acid ezisithoba ezifunekayo emzimbeni wakho.

Inobutyebi ngokukodwa kwi-leucine, ebonakala ngathi yi-amino acid ebandakanyeka kakhulu ekwakheni nasekugcineni izihlunu ezomeleleyo (,,,).

Ubisi lukwacebile nge-conjugated linoleic acid (CLA), uhlobo lwamafutha e-omega-6 atholakala kwinyama nobisi, ngakumbi kwizilwanyana ezityiswa ingca. Olunye uphononongo lubonisa ukuba i-CLA inokubonelela ngezibonelelo ezilahlekileyo zokunciphisa umzimba- nangona zingezizo zonke izifundo ziyavuma (,,).

Kwelinye icala, ngenxa yokuba iswiti, ubisi wetshokholethi uqulethe iswekile ka-1.5-2 ephindwe kabini kunobisi lwenkomo engenaswekile ().

Uninzi lwabasemagunyeni kwezempilo bacebisa ukunciphisa ushukela ongezelelweyo ube ngaphantsi kwe-5-10% yeekhalori zakho zemihla ngemihla - okanye ngaphantsi kweetispuni ezili-10 zeswekile eyongeziweyo ngosuku kubantu abadala.

Ikomityi enye (240 ml) yobisi yetshokholethi inokuba neetispuni ezi-3 zeswekile eyongeziweyo. Ukusela kakhulu kunokukwenza ukuba udlule kule ngcebiso (,).

Ubisi lwetshokholethi lunokukunika izondlo ezifanayo ezifumaneka kubisi lwenkomo rhoqo. Nangona kunjalo, ikwaqulathe iikhalori ezingaphezulu kunye namaxesha ayi-1.5-2 eswekile engaphezulu kobisi lwenkomo engenaswekile.

Uncedo kwimpilo yethambo

Ubisi lwetshokholethi lutyebile kwi-calcium-eyona minerali iphambili emathanjeni akho.

Ubisi ngowona mthombo mkhulu we-calcium yokutya e-United States nase-Canada-ukubonelela malunga ne-72% yomntu ophakathi othatha i-calcium yemihla ngemihla. Intsalela ivela kwimifuno, iinkozo, iimbotyi, iziqhamo, inyama, iinkukhu, iintlanzi kunye namaqanda ().

I-calcium yobisi iyakwazi ukufunxeka ngokulula. Abaphandi bakholelwa ukuba esi isenokuba sesona sizathu siphambili sokuba kutheni ubisi luhambelana rhoqo nokukhula kwamathambo omeleleyo ebantwaneni nakwishumi elivisayo ().

Ubisi lukwacebile ngeprotein kunye ne-phosphorus, kwaye kaninzi luqiniswe nge-vitamin D - zonke ezizezinye izakha mzimba ezibalulekileyo ekwakheni nasekugcineni amathambo namazinyo omeleleyo (,,).

Oku kungachaza ukuba kutheni uninzi lwezifundo zinxibelelanisa ukusetyenziswa kobisi kunye neemveliso zobisi kwimingcipheko esezantsi yokuqhekeka kunye nezifo zamathambo, ezinje nge-osteoporosis- ngakumbi kubantu abadala (,,).

Oko kwathiwa, ezi zinongo azikhethi bisi kuphela. Okunye ukutya okune-calcium eninzi kubandakanya imidumba, amandongomane, imbewu, ulwandle, imifuno enamagqabi, i-blackstrap molasses, kunye nezinye iintlobo ze-tofu.

Ukutya okuninzi kuqhelekile ukuqiniswa kwi-calcium kunye nevithamin D, kubandakanya ezinye iintlobo zesiriyeli kunye nejusi, kunye neemilk zezityalo ezithile neyogathi.

Ubisi lutyebile ngecalcium, protein, phosphorus, kunye novithamini D. Ezi zinongo ziluncedo ekwakheni nasekugcineni amathambo omelele kwaye anokuwakhusela amathambo akho njengoko ukhula.

Ngamana unokukunceda uchache ekusebenzeni

Ubisi lwetshokholethi lunokunceda izihlunu zakho ukuba ziphinde ziphile emva kokuzilolonga.

Kungenxa yokuba iziselo ezityebileyo kwii-carbs kunye neeprotein zisebenza ngokukodwa ekugcwaliseni iswekile, ulwelo, kunye nee-electrolyte ezilahlekileyo ngexesha lokuzilolonga ().

Oku kunokucacisa ukuba kutheni ubisi wetshokholethi uhlala unyuselwa njengesiselo sokubuyisa kwakhona. Oko kwathiwa, uninzi lwezifundo ezibonisa izibonelelo zenziwa kwiimbaleki ezisebenza nzima kakhulu kwaye zihlala rhoqo kunomthambo ophakathi.

Ngenxa yoku, akucaci ukuba zeziphi i-nonathletes ezifumana inzuzo ngokusela ubisi lweetshokholethi ukuze uphinde uchache (,).

Ngaphezulu, izibonelelo azibalulekanga kubisi lweetshokholethi kuphela.

Ukuphononongwa kwezifundo ezili-12 kuxelwe ukuba ubisi lwetshokholethi aluzange lusebenze ngakumbi kunezinye iziselo ezinxilisayo ze-carb- kunye neeprotheyini zokuphucula ukumakisha emva kokuzivocavoca, njenge-serum lactate kunye ne-serum creatine kinase (CK) ().

Ke ngoko, i-smoothie eyenziwe ekhaya-okanye ezinye izidlo ezinokulinganisela okanye ukutya okutyayo- kunokwenzeka ukuba ziyasebenza ngokukuko ekuncedeni izihlunu zakho ukuba ziphinde ziphume xa uzilolonga ngelixa uzondla kakhulu.

Ubisi lwetshokholethi lubonelela ngokudityaniswa kweeprotein kunye nee-carbs ezinokunceda ukukhulisa amandla omzimba wakho wokufumana kwakhona emva kokusebenza. Nangona kunjalo, ukutya okunezakha-mzimba ezifanelekileyo okanye amashwamshwam kusenokwenzeka ukuba anokutya okunesondlo kunye nokusebenza ngokulinganayo.

Ukuhla kobisi lweetshokholethi

Ukusela ubisi wetshokholethi rhoqo kunokuba nezantsi.

Ucebile kwiishukela ezongeziweyo

Ngokuqhelekileyo, malunga nesiqingatha se-carbs efumaneka kubisi lweetshokholethi zivela kwiishukela ezongeziweyo. Ezinye iimveliso zisebenzisa isiraphu yengqolowa ene-high-fructose (HFCS), uhlobo lweswiti oludityaniswe nokutyeba kunye neswekile ().

Uninzi lwabasemagunyeni kwezempilo bacebisa ukuba abantu abadala kunye nabantwana banqande ukutya kwabo iswekile.

Umzekelo, iAmerican Heart Association (AHA) icebisa ukuba abasetyhini kunye nabantwana badle iikhalori ezingaphantsi kwe-100- okanye iitispuni ezi-6 zeswekile eyongeziweyo ngemini ngelixa amadoda kufuneka ajolise kwiikhalori ezingaphantsi kwe-150 okanye iitispuni ezili-9 ngosuku ().

Ikomityi enye (240 ml) yobisi yetshokholethi ngokubanzi ine-11-17 yeegramu zeswekile eyongeziweyo-malunga neetispuni ezi-3-4. Sele sele efikelela kwisithathu somyinge wendoda kunye nangaphezulu kwesiqingatha sabasetyhini kunye nabantwana semihla ngemihla ().

Ukutya kakhulu iswekile eyongeziweyo kunxulunyaniswa nokuzuza ubunzima kunye nomngcipheko ophezulu weemeko ezingapheliyo, ezinje ngohlobo lweswekile 2, isifo sentliziyo, kunye neentlobo ezithile zomhlaza (,,,).

Ukutya okunotyebi kwiswekile esongeziweyo kunxulunyaniswa namabala, ukubola kwamazinyo, kunye nokwanda komngcipheko woxinzelelo (,,).

Asinguye wonke umntu onokuyinyamezela

Ubisi lwetshokholethi luqukethe i-lactose, iswekile yendalo efumaneka ebisini nakwezinye iimveliso zobisi.

Uninzi lwabantu kwihlabathi liphela alunakho ukugaya i-lactose kunye namava egesi, isinambuzane, okanye urhudo nanini na kusenziwa ubisi (30,).

Ngapha koko, abanye abantu bayaliwa lubisi okanye bakhula nokuqhinwa okungapheliyo xa bekuselwa. Oku kuqheleke kakhulu kubantwana abancinci kunabantu abadala (,).

Ubisi lwetshokholeji luphezulu kwiswekile kunye ne-lactose, iprotein abantu abaninzi abangakwaziyo ukuyetyisa. Ubisi bokungabikho komzimba kuqhelekile - ngakumbi kubantwana abancinci.

Ngamana unokunyusa umngcipheko wezifo ezithile

Ubisi lwetshokholethi unokunyusa umngcipheko weemeko ezithile, ezinjengesifo sentliziyo kunye nomhlaza othile.

Inganegalelo kwisifo sentliziyo

Ubisi lwetshokholethi lunamafutha amaninzi kwaye longeze iishukela, ezinokuthi zibe nefuthe elibi kwimpilo yentliziyo.

Umzekelo, uphando lubonisa ukuba ukusebenzisa i-17-21% yeekhalori kwiswekile eyongeziweyo kunokunyusa umngcipheko wesifo sentliziyo ngama-38%, xa kuthelekiswa nokutya ngaphantsi kwe-8% yeekhalori kwiswekile eyongeziweyo ().

Ngaphezulu, iswekile eyongeziweyo ifunyenwe yonyusa umngcipheko wesifo sentliziyo ebantwaneni ngokwandisa ukutya kweekhalori kunye namafutha omzimba. Ikwonyusa imeko yomngcipheko wesifo sentliziyo, njenge-LDL (embi) ye-cholesterol kunye namanqanaba e-triglyceride ().

Nangona ezinye izazinzulu ziye zaqala ukubuza ngendima yamafutha apheleleyo kwisifo sentliziyo, uninzi lweengcali ziyavuma ukuba ukutya okuninzi kolu hlobo lwamafutha kwandisa umngcipheko wesifo sentliziyo. ().

Ukongeza, uphando lubonisa ukuba ukutshintsha amafutha agcwele amanye amafutha kunokuba luncedo kwimpilo yentliziyo yakho ().

Umzekelo, uphononongo lweminyaka engama-20 luchaze ukutshintshwa kwamafutha asuka kubisi ngenani elilinganayo lamafutha e-polyunsaturated-afumaneka kukutya okufana neentlanzi ezinamanqatha namandongomane- kunciphisa umngcipheko wesifo sentliziyo ngama-24% ().

Kwangokunjalo, olunye uphononongo olukhulu lubonile ukuba ukubuyisela endaweni encinci njenge-1% yeekhalori ezivela kumafutha agcweleyo ngenani elifanayo leekhalori ezivela kumafutha angafezekiswanga, ukutya okuziinkozo, okanye iiproteni zezityalo kunokunciphisa umngcipheko wesifo sentliziyo nge-5-8% ().

Inganxulunyaniswa nomhlaza othile

Ngamanye amaxesha, ukutya okunotye ubisi kunye nezinye iimveliso zobisi kunxulunyaniswe nomngcipheko okhulayo weentlobo ezithile zomhlaza.

Umzekelo, uphononongo lwamva nje lwezifundo ezili-11 kubantu abangaphezulu kwama-700,000, kwafunyaniswa ukuba amadoda afumana ubisi oluphezulu-ngakumbi kubisi olupheleleyo- angaphinda abe li-1.5 amathuba okuba afe ngenxa yomhlaza webala ().

Ngokufanayo, olunye uphononongo lwamva nje lwezifundo ezingama-34 ezinxulunyaniswe nokusetyenziswa kobisi kumngcipheko we-20% ophezulu womhlaza wesisu ().

Nangona kunjalo, olunye uphononongo alukhange lubone ikhonkco phakathi kobisi okanye ukutya ubisi kunye nomngcipheko womhlaza. Ngamanye amaxesha, ubisi luye lubonakale lubonelela ngeziphumo ezincinci zokhuselo ngokuchasene necolorectal, bladder, breast, pancreatic, ovarian, and lung cancer, (,,).

Ngaphezu koko, ukutya okuneswekile eninzi kunxulunyaniswe nomngcipheko okhulayo womhlaza othile kubandakanya umhlaza wesophageal kunye nomhlaza we-pleura, inwebu egubungele imiphunga ().

Nangona olunye uphando lubonisa ukuba iintlobo ezithile zobisi zinokuwuphakamisa umngcipheko wakho womhlaza othile, uphando olongezelelekileyo oluhlola le mibutho luyafuneka ngaphambi kokuba kwenziwe izigqibo ezinamandla.

Ubisi lwetshokholeji lucebile kwiswekile kwaye lunokunyusa umngcipheko weemeko ezahlukeneyo, kubandakanya isifo sentliziyo kunye nomhlaza othile. Okwangoku, uphando aluqinisekanga.

Ngaba kufuneka usele ubisi lwetshokholethi?

Ubisi lwetshokholethi lubonelela ngezakha mzimba ezibalulekileyo-ezinje ngecalcium, protein, kunye novithamini D-onokuthi ube yinzuzo kwimpilo. Nangona kunjalo, iphezulu kwiikhalori kunye neswekile eyongeziweyo, enokuthi ibe negalelo ekuzuzeni ubunzima kwaye inokunyusa umngcipheko wezifo ezithile ezinganyangekiyo.

Ukuthatha ubisi kwitshokholethi kufuneka kujongwe kufutshane ebantwaneni. Uninzi kakhulu lunokuba negalelo ekutyebeni kakhulu, imingxunya, kunye neminye imiba yezempilo ebantwaneni (,).

Nangona ubisi wetshokholethi sisiselo esimnandi, kufanele kuthathelwe ingqalelo njengeyona dessert ngaphandle kwesiselo sabantwana nakubantu abadala ngokufanayo.

Ubisi lwetshokholeji luphezulu kwiikhalori kunye neswekile eyongeziweyo kwaye kufuneka isetyenziswe ngokumodareyitha.

Umgca wezantsi

Ubisi lwetshokholethi lubonelela ngezondlo ezifanayo njengobisi lweenkomo kodwa upakisha idosi ephezulu yeswekile eyongeziweyo.

Esi siselo sinokunika izibonelelo ezithile kwimisipha kunye namathambo akho - kodwa sinokukhuthaza iimeko ezinjengesifo sentliziyo kubantu abadala kunye nokutyeba kakhulu kubantwana ngenxa yeswekile.

Ke ngoko, ubisi lweetshokholethi uyonwabele ngokumodareyitha njengonyango ngamanye amaxesha kunokuba usetyenziswe yonke imihla.