Ezilishumi elinambini eziGqibeleleyo zobisi oluShushu

Umxholo

• Kutheni Unokufuna Umntu Olibambela
• I-1–4: Amayeza asekwe kubisi
• 1. Ubisi
• 2. Ikrimu
• 3. Isiqingatha nesiqingatha
• 4. Ubisi olungumgubo
• 5–12: Iindlela ezingezizo ezobisi
• 5. Ubisi lweSoy
• 6. Ubisi lwerayisi
• 7. Amasi obisi
• 8. Ubisi lweOat
• 9. Ubisi lweFlakisi
• 10. Ubisi lweHemp
• 11. Ubusi lwequinoa
• 12. Ubisi lwekhokhonathi
• Yintoni omele uyiqwalasele xa ukhetha indawo
• Umgca osezantsi

Ubisi olumphunga yiprotein ephezulu, imveliso yobisi enencasa esetyenziswa kwiindlela ezininzi zokupheka.

Yenziwe ngokufudumeza ubisi rhoqo ukususa malunga neepesenti ezingama-60 zamanzi, ukwenza inguqu yobisi egxile kwaye encinci.

Ihlala isetyenziselwa ukubhaka, iidizethi, iisuphu kunye neesosi okanye zongezwa kwikofu, iti kunye nee-smoothies zobutyebi obungaphezulu.

Nangona kunjalo, kukho izizathu ezininzi zokuba kutheni unokufuna ukutshintshwa. Abanye abantu abayinyamezeli kakuhle ngenxa yomxholo wayo we-lactose, ngelixa abanye banokungayithandi nje incasa.

Ngethamsanqa, zininzi iindlela zobisi kunye nezingezizo zobisi onokuzisebenzisa.

Eli nqaku libonisa i-12 yezona zinto zilungileyo zithatha indawo yobisi oluphucukileyo.

Kutheni Unokufuna Umntu Olibambela

Okokuqala, kukho izizathu ezininzi zokuba kutheni unokufuna enye indlela yobisi oluphucukileyo.

Ezinye zezi ziquka:

• Ngcamlani okanye isithako esilahlekileyo: Abanye abantu abayithandi incasa yobisi oluvele ngumphunga, ngelixa abanye benokuphelelwa nje.
• Ukunganyamezelani kweLactose: Phantse iipesenti ezingama-70 zabantu kwihlabathi liphela abanyamezelani ne-lactose. Oku kuthetha ukuba abakwazi ukwetyisa iswekile kubisi ngokufanelekileyo, kubangele ukungonwabi kweempawu zesisu (,,).
• Ubisi lokungabikho komzimba: Phakathi kwe-2-7% yabantwana ukuya kuthi ga kwi-0.5% yabantu abadala abanobisi obunokungabikho komzimba. Njengokuba zonke iimveliso zobisi zineeprotein zobisi, enye indlela engeyiyo yobisi ilunge ngakumbi (,,).
• I-vegan okanye i-ovo-imifuno yokutya: Abanye abantu bakhetha ukunqanda iimveliso zezilwanyana (kubandakanya ubisi) kwezempilo, kwezentlalontle, kwezendalo okanye zonqulo. Indawo yobisi esekwe kwisityalo yindlela efanelekileyo (,,).
• Iikhalori: Kuxhomekeka ekubeni ufuna ukwehla okanye ukutyeba, ubisi olusuka ngumphunga lunokufakwa endaweni yekhalori ephezulu okanye esezantsi (,,).
• Ukunciphisa ukutya kweprotein: Ubisi oluphuma umphunga luneeprotheyini ezininzi, kwaye iigram ezili-17 ngekomityi (240 ml) Abanye abantu kwizidlo ezikhethekileyo zonyango banokufuna enye indlela yokufumana iiprotein ezisezantsi (, 11).

Apha ngezantsi kukho iinketho ezili-12 onokuzisebenzisa endaweni yazo.

I-1–4: Amayeza asekwe kubisi

Zininzi iindlela ezintle zobisi zokutshintsha ubisi oluphucukileyo, kubandakanya ubisi oluqhelekileyo, ubisi olungena-lactose, ukhilimu, isiqingatha nesiqingatha kunye nobisi olungumgubo.

1. Ubisi

Ubisi oluphucukileyo lunokufakwa endaweni yobisi oluqhelekileyo njengenye indlela elula yokukhanya.

Ikomityi enye yobisi olupheleleyo (i-240 ml) ineekhalori ezili-146, iigram ezili-13 zeecarbs, iigram eziyi-8 zamafutha kunye neeproteni eziyi-8. Ukongeza, ubisi luqukethe i-28% ye-RDI yecalcium kunye nama-26% e-RDI yeRiboflavin (12).

Xa uthelekisa, ikomityi enye yobisi oluphuma kumoya iqulethe iikhalori ezingama-338, iigram ezingama-25 zecarbs, iigram ezingama-19 zamafutha neegram ezili-17 zeproteni. Iphezulu kwi-calcium, ene-66% ye-RDI (13).

Njengokuba ubisi lunomthamo wamanzi ophezulu kunobisi olukhuphukileyo lumphunga, luyacutheka kwaye alumnandi.

Ukuba usebenzisa ubisi endaweni yeesosi, kusenokufuneka usebenzise into ukuyikrwitsha, njengomgubo okanye umgubo wombona. Ngokubhaka, unokufuna izithako ezomileyo kunye neswekile engakumbi ukufezekisa incasa efanayo kunye nokuthungwa.

Nangona kunjalo, ukuba uphume nje kubisi olumphunga, kulula kakhulu ukukwenza kubisi oluqhelekileyo ekhaya.

Ukwenza ikomityi e-1 (240 ml) yobisi oluphucukileyo:

1. Fudumeza iikomityi ezi-1/4 (540 ml) zobisi oluqhelekileyo epanini ngaphezulu kobushushu obuphakathi.
2. Makhe ifike ekubiliseni kancinci ngelixa uqhubeka ngokuqhubekayo.
3. Emva kwemizuzu eli-10, okanye xa ubisi luye lwehla ngevoluyumu ngaphezulu kwesiqingatha, susa ubushushu.

Ingasetyenziselwa njengobisi oluqhekezayo rhoqo kwaye iyafana nesondlo.

Ukongeza, ukuba awunyamezeli i-lactose ungasebenzisa ubisi olungena-lactose. Olu bisi lune-enzyme lactase eyongeziweyo ukophula iiswekile abantu abane-lactose enganyamezelaniyo abanengxaki yokugaya.

Isishwankathelo Ubisi luphantsi kweekhalori kunye namafutha, kwaye unokusetyenziselwa ukubambela kwezinye iiresiphi. Unokwenza ubisi lwakho olukhuphukileyo luphume kubisi oluqhelekileyo ngokulufudumeza kwisitovu ukukhupha amanzi. Ubisi lwe-Lactose-free yindawo efanelekileyo yokutshintsha, nayo.

2. Ikrimu

Ukutshintsha ikrimu kongeza ubutyebi kwisitya.

I-Cream inokusetyenziselwa ukubuyisela ubisi ngumphunga kwiisosi, iisuphu, ukufakwa kwepayi, ukubhaka, i-casseroles, iidizethi ezifriziwe kunye nokugcinwa kwi-1: 1 ratio.

Njengokuba ukhilimu uphezulu kakhulu kumanqatha kunobisi oluphuma komphunga, zombini ziyatyeba kwaye zineekhalori ezingaphezulu.

Ikomityi enye yekrimu (i-240 ml) ineekhalori ezingama-821, i-7 gram yee-carbs, i-88 gram yamafutha kunye ne-5 yeeprotein (14).

Ngenxa yomxholo wekhalori ephezulu, ukhilimu yeyona ndlela ilungileyo kubantu abazama ukunyusa ukutya kwabo kweekhalori. Nangona kunjalo, isenokungabi lolona khetho lufanelekileyo kubantu abazama ukunciphisa umzimba.

Isishwankathelo I-Cream yindlela ecebileyo, ecebileyo yobisi oluphucukileyo kwaye ingasetyenziselwa ezininzi zokupheka. Iphezulu kakhulu kwiikhalori kunye namafutha.

3. Isiqingatha nesiqingatha

Isiqingatha nesiqingatha ngumxube wobisi oyi-50% kunye ne-50% yokhilimu odityaniswe kunye. Ubume bayo bunobunkunkqele obuncinci kunobo bobisi obumphunga.

Ihlala isetyenziswa kwikofu, kodwa inokusetyenziswa nakweyiphi na iresiphi efuna ukhilimu okanye ubisi oluphuma komphunga.

Isondlo, iyafana nobisi olushushu, kodwa isezantsi kwii-carbs kwaye iphezulu kumanqatha (15).

Kwindebe enye (i-240 ml) yesiqingatha nesiqingatha kukho iikhalori ezingama-315, iigram ezili-10 zeecarbs, iigram ezingama-28 zamafutha kunye neeproteni eziyi-7.2. Iqulethe i-25% ye-RDI yecalcium kunye ne-21% ye-RDI yovithamini B2 (15).

Kwiindlela ezininzi zokupheka, ubisi olumphunga kunye nesiqingatha kunye nesiqingatha sinokutshintshaniswa kwi-1: 1 ratio.

Isishwankathelo Isiqingatha nesiqingatha senziwe kwi-50% yobisi kunye ne-50% ye-khilimu edityaniswe kunye. Iphezulu kumanqatha kwaye iphantsi kwiprotheyini kunye neswekile kunobisi oluphucukileyo. Ingasetyenziselwa uninzi lweendlela zokupheka ezifanayo.

4. Ubisi olungumgubo

Ubisi olungumgubo lubisi oluye lwaphela de lome ngokupheleleyo (16).

Njengobisi olumphunga, lwenziwa ukwandisa ubomi beshelufu bobisi.

Inokubuyiselwa kubisi ngokongeza amanzi. Nangona kunjalo, inokongezwa komile kwezinye iiresiphi, ezinje ngeicookies kunye neepancake.

Ukusebenzisa ubisi oluyimpuphu endaweni yobisi oluphucukileyo, unokunciphisa inani lamanzi oqhele ukongeza. Oku kuya kukhokelela kwimveliso engqindilili onokuyisebenzisa njengobisi oluphuma komphunga.

Kuya kufuneka ukuba uzame kancinci ukuze ufumane ukungqinelana njengoko iimveliso ezahlukeneyo zifuna amanani ahlukeneyo amanzi.

Isondlo, iya kuphantse ifane nobisi olumphunga, kuxhomekeke kubungakanani be powder oyisebenzisayo.

Isishwankathelo Ubisi olungumgubo lubisi oluqhelekileyo oluye lwadalwa lwada lwada lwaphela kwaphela. Ukuyisebenzisa endaweni yobisi oluphucukileyo, sebenzisa umgubo ongaphezulu okanye amanzi amancinci xa usakha kwakhona.

5–12: Iindlela ezingezizo ezobisi

Zininzi iimveliso ezisekwe kwizityalo ezinokusetyenziswa endaweni yobisi oluphuphuma, njenge-soy, irayisi, i-nut, i-oat, iflakisi, i-hemp, i-quinoa kunye nobisi lwekhokhonathi.

5. Ubisi lweSoy

Ubisi lweSoy lwaqala ukusetyenziswa e-China ngaphezulu kweminyaka engama-2 000 eyadlulayo ().

Yenziwe ngokuntywila kwiimbotyi zesoya ezomisiweyo, uzigaye emanzini emva koko ucofe iindawo ezinkulu ukushiya imveliso ebonakala ifana nobisi lobisi.

Kuzo zonke iimilki ezisekwe kwizityalo, isoya iza isondelelene kufutshane nobisi oluqhelekileyo ngokweekhalori, umxholo weprotein kunye nokwetyiswa. I-calcium, ezinye iivithamini kunye neeminerals zihlala zongezwa kwiintlobo zentengiso (17, 18).

Ikomityi enye yobisi lwe-soy (240 ml) ineekhalori ezili-109, iigremu eziyi-8.4 zeecarbs, iigram ezingama-5 zamafutha ne-7 yeeprotheyini. Oku malunga nesinye kwisithathu seekhalori ezifumaneka kubisi oluphucukileyo nangaphantsi kwesiqingatha seprotein (13, 17).

Ubisi lweSoy lunokufudunyezwa, kwaye umxholo wamanzi uncitshiswe ukuze ulusebenzise njengobisi oluphuma komphunga. Incasa yahluke kancinane, kodwa kwiindlela ezininzi zokupheka awuyi kuqaphela. Ingasetyenziselwa kwizitya ezimnandi nezinencasa ngokufanayo.

Nangona kunjalo, gcinani engqondweni ukuba ukuya kuthi ga kwi-14% yabantwana abanesifo sokungabikho komzimba kubisi nabo bayadibana nesoyiya.

Abanye abantu banokunqwenela ukuyiphepha i-soy ngenxa yezinye izinto ezinje ngokusetyenziswa kwezityalo eziguqulweyo (,).

Isishwankathelo Ubisi lweSoy ngumxube weembotyi zesoya ezimanzi, ezicoliweyo nezicociweyo ngamanzi. Ungawunciphisa umxholo wamanzi ngokufudumeza kwaye uwusebenzise njengobisi oluhamba rhoqo.

6. Ubisi lwerayisi

Ubisi lwerayisi lwenziwa ngokufaka irayisi kwaye uyigaye ngamanzi ukwenza imveliso efana nobisi.

Ingasetyenziswa ngabantu abanganyamezelaniyo okanye abangadibaniyo nobisi lwenkomo kunye nesoya.

Isondlo, sisezantsi kakhulu kumanqatha kunye nakwiiprotein kunobisi oluphuma komphunga. Ikomityi enye (240 ml) ineekhalori ezili-113, iigram ezingama-22 zecarbs, 2.3 iigrem zamafutha nangaphantsi kwe-1 gram yeprotheni ().

Nangona kunjalo, ngenxa yokuba ubisi lwerayisi lunesalathiso esiphezulu se-glycemic (GI), isenokuba yindawo engenalo ubisi ethambisa iswekile yegazi kakhulu ().

Njengobisi oluqhelekileyo, umxholo wamanzi obisi lwerayisi unokuncitshiswa ngokufudumeza. Emva koko inokusetyenziselwa endaweni yobisi oluphucukileyo kwiiresiphi.

Nangona kunjalo, imveliso eveliswayo ayizukuqina njengobisi olukhuphukileyo, ngenxa yoko unokufuna ukongeza isitatshi okanye esinye isithako esiqinileyo.

Incasa emnandi yobisi lwerayisi iyenza ibaluleke ngakumbi kwiidizethi kunye nokubhaka.

Isishwankathelo Ubisi lwerayisi lwenziwa ngokuntywila kunye nokudibanisa irayisi kunye namanzi. Iphantsi kweekhalori, amanqatha kunye neeprotein kunobisi oluphuma kumanzi kodwa ikwayiGI ephezulu. Inokuncitshiswa ngobushushu kwaye isetyenziswe endaweni yoko.

7. Amasi obisi

Amasi obisi abandakanya iimveliso ezinje ngeamangile, icashew kunye nobisi lwehazelnut. Zenziwe ngokusila amandongomane ngamanzi kwaye zihluzwe ukwenza isiselo esifana nobisi.

Isondlo, zihlala ziphantsi kakhulu kwiikhalori nakwiiprotheyini, ezinokuba luncedo ukuba ufuna ukunciphisa ikhalori ().

Umzekelo, 1 indebe (240 ml) yobisi lweamangile ineekhalori ezingama-39, 1.5 iigrem zecarbs, 2.8 iigrem zamafutha kunye ne-1.5 gram yeprotheni. Le phantse isishumi seekhalori ezifumaneka kubisi oluphucukileyo.

Ukongeza, ubisi lweamangile luqulathe ikhalsiyam eyongeziweyo, ivithamin D kunye no-E. Nangona kunjalo, ubisi olumphunga lune-calcium engaphezulu, ebonelela ngama-66% e-RDI xa kuthelekiswa nama-52% kubisi lweamangile ().

Ubisi lweAlmond lulungele izitya eziswiti, kanti ubisi lwecashew lunokusetyenziswa kwiindlela zokupheka ezimnandi nezinencasa.

Njengobisi oluqhelekileyo, unokufudumeza ubisi lwe-nut ukunciphisa umxholo wamanzi. Oku kudala ubambela lobisi olumphunga, nangona kungayi kuba bunzima njengobisi oluqhelekileyo oluqhume umphunga.

Ukuba une-allergies ye-nut, ezi milki azifanelekanga ukuzisebenzisa.

Isishwankathelo Amasi obisi aphantsi kakhulu kwiikhalori nakwiiprotein kunobisi oluphuma komphunga. Ungabanciphisa ukuba basebenzise endaweni yeendlela ezininzi zokupheka. Azifanelekanga kubantu abane-allergies yamandongomane.

8. Ubisi lweOat

Ubisi lwe-oat lwenziwa ngokudibanisa i-oats kunye namanzi. Ungazenzela ngokwakho ekhaya okanye uthenge iinguqulelo esele zenziwe.

Yenye yeendlela ezimbalwa ezinendlela yokutya, ukubonelela nge-2 gram ngekomityi nganye (i-240ml). Ihlala iqiniswe ngentsimbi, ikhalsiyam kunye nevithamin D, nangona iqaphela ukuba iinguqulelo ezenziwe ekhaya azinazo ezi zondlo (24).

Ubisi lwe-oat lutyebile kwii-beta-glucans, ezinxulunyaniswe nezibonelelo zezempilo kubandakanya ukuphuculwa kokugaya ukutya, ukunciphisa amanqanaba eswekile yegazi kunye ne-cholesterol esezantsi (,).

Ikomityi e-1 (240 ml) ibonelela ngeekhalori ezili-125, iigram eziyi-16.5 zee-carbs, i-3.7 yeegram zamafutha kunye ne-2.5 yeeprotein. Iqulethe i-30% ye-RDI yecalcium, engaphantsi kunobisi oluphuma komphunga kodwa ifana nobisi oluqhelekileyo (24).

Ubisi lwe-oat lunokusetyenziswa kwiindlela ezininzi zokupheka ezisebenzisa ubisi olukhuphukileyo. Kuya kufuneka uyisongele okanye uyenze mnandi ukuze ufezekise ukungqinelana okufanayo kunye nencasa njengobisi oluphuma komphunga.

Isishwankathelo Ubisi lwe-oat lwenziwe ngamanzi adibeneyo kunye neoats. Ngenye yezinto ezimbalwa ezithatha indawo yobisi oluphuphile oluqukethe i-fiber. Inokuncitshiswa kwaye isetyenziswe endaweni yobisi oluphucukileyo kwiindlela ezininzi zokupheka.

9. Ubisi lweFlakisi

Ubisi lweflakisi lwenziwa ngenjongo yokuthengisa ngokudibanisa ioyile yeflakisi kunye namanzi.

Kungenjalo, iinguqulelo ezenziwe ekhaya zingenziwa ngokudibanisa imbewu yeflakisi kunye namanzi.

Iintlobo zentengiso ziphantsi kakhulu kwiikhalori kwaye aziqulathanga protein. Ziphezulu kwi-calcium, ivithamin B12 kunye ne-phosphorus (26).

Ikomityi enye yobisi lweflakisi (240 ml) ineekhalori ezingama-50, iigram ezisi-7 zecarbs, 1.5 iigrem zamafutha kwaye akukho protein (26).

Ukongeza, ubisi lweflakisi lutyebile kumanqatha e-omega-3, adityaniswa nomngcipheko omncinci wesifo sentliziyo kunye ne-stroke. Umzekelo, uphawu olunye luqulathe i-1,200 mg ngokusebenza, engaphezulu kokuphinda-phinda i-RDI (26,,, 29).

I-flavour yayo yenye yezona zinto zingathathi cala kwezinye iindlela ezingezizo zobisi kwaye iza kusondela kubisi oluqhelekileyo.

Ukongeza, inokufudunyezwa ukunciphisa amanzi ngendlela efanayo nobisi oluqhelekileyo. Kuya kufuneka uyisongele okanye uyenze mnandi ngakumbi ukufezekisa incasa efanayo kunye neepropathi njengobisi oluphuma komphunga.

Isishwankathelo Ubisi lweflakisi lwenziwe ngeoli yeflakisi kwaye lunezikhalori eziphantsi neeprotini. Inencasa engathathi hlangothi kwaye inokuncitshiswa ukuba isetyenziswe endaweni yobisi oluphucukileyo.

10. Ubisi lweHemp

Ubisi lwe hemp lwenziwa ngokudibanisa imbewu yesityalo namanzi. I-hemp yintlobo ye-cannabis.

Nangona ubisi lwenziwe nge-hemp, alunxulunyaniswa nentsangu. Kusemthethweni kwaye ayiqulathanga nayiphi na i-THC, eyikhompiyutha esebenzayo kwizityalo ezithile ze-cannabis.

Iprofayile yesondlo yobisi lwe-hemp yahluke kakhulu ukusuka kuhlobo lwentengiso ukuya kuphawu. Ikomityi enye (i-240 ml) iqulethe phakathi kwe-83-140 yeekhalori, i-4.5-20 gram ye-carbohydrate, ukuya kuthi ga kwi-1 gram yefayibha, i-5-7 g yeoyile kunye ne-3.8 yeeprotheyini (30, 31).

Ukongeza, ngumthombo otyebileyo we-omega-6 kunye ne-omega-3. Olunye uphawu luqulathe i-1,000 mg ye-omega-3 ngekomityi- ubuncinci be-RDI yi-250-500 mg yabantu abadala abasempilweni (29, 31,,).

Njengolunye ubisi lwezityalo, ubisi lwe-hemp lunokufudunyezwa kwaye lucuthwe ukuba lusetyenziswe endaweni yobisi olukhuphukileyo.

Inambitheka kamnandi kancinci kwaye inamanzi ngakumbi kunezinye iindlela, ke unokufuna ukuyiqinisa ngombona okanye esinye isithako esiqinileyo.

Isishwankathelo Ubisi lwe hemp ngumxube weembewu ze hemp kunye namanzi. Ityebile kwi-omega-3 kunye ne-omega-6 fatty acids, kwaye inokuncitshiswa ngokufudumeza ukuze isetyenziswe njengobisi olumphunga.

11. Ubusi lwequinoa

Ubisi lweQuinoa yinto efikayo ehambelana nemarike yobisi engenasimahla, kodwa ibonisa isithembiso.

Yenziwe ngokuntywila okanye ngokupheka iquinoa kwaye uyidibanise namanzi. Ezinye iindawo zokupheka ziye zaphumelela ukuzenza ekhaya.

Kwikomityi e-1 (240 ml) yeentlobo ezahlukeneyo zorhwebo kukho iikhalori ezingama-67, iigram ezili-12 zecarbs, 1.5 iigrem zamafutha kunye ne-2 gram yeprotheni. Iphantsi kweekhalori, amanqatha kunye neeprotein kunobisi oluphuma komphunga.

Ngokwentetho, izifundo ukuza kuthi ga ngoku zibonise ukwamkelwa okufanayo njengobisi lwerayisi. Ukuba uqhele ukusela ubisi olusekwe kwizityalo, unokufumanisa ukuba lunencasa ngakumbi kunaleyo (34).

Ngenxa yokuba sele ityebile kancinci kunobisi oluqhelekileyo, inokusetyenziswa kwezinye iiresiphi ngaphandle kokunciphisa okanye ukuyiqinisa ().

Ukuba wenza ubisi lwequinoa ngokwakho, ungalwenza lukhulu ngakumbi ngokusebenzisa ulwelo oluncinci xa udibanisa iquinoa ngamanzi.

Isishwankathelo Ubisi lweQuinoa yindlela entsha yobisi. Inokuthengwa okanye yenziwe ekhaya ngequinoa ephekiweyo edityaniswe namanzi. Iphantsi kweekhalori kwaye iqiniswe nge calcium.

12. Ubisi lwekhokhonathi

Ubisi lwekhokhonathi yi-calorie ephezulu, ukongeza okunambitheka kwiindlela ezininzi zokupheka kwaye yenza enye indlela ebalaseleyo kubisi oluphucukileyo.

Ivela kwinyama yekhokhonathi ezisandul 'ukutsha kwaye zihlala zisetyenziswa kumazantsi mpuma eAsia, eMzantsi Melika naseCaribbean cuisines.

Njengokuba sele isityebile, ayifuni kuncitshiswa ngaphambi kokuba isetyenziselwe ukubuyisela ubisi oluphuma komphunga, kwaye inokusetyenziswa kumlinganiselo we-1: 1.

Ngumthombo otyebileyo wesinyithi, i-potassium, imagniziyam, imanganizi kunye ne-zinc. Nangona kunjalo, iphezulu kakhulu kwiikhalori kunye namafutha (36).

Ikomityi enye yobisi lwekhokhonathi iqulethe ii-calories ezingama-445, ii-6 gram ze-carbs, i-48 grams yamafutha kunye ne-4.6 gram yeprotheni (36).

Ukongeza, ubisi lwekhokhonathi luqukethe i-lauric acid, enokukhuthaza ukukhula kwengqondo, ukuxhasa amajoni omzimba kunye nokugcina imithambo yegazi isempilweni. Iphezulu kwi-vitamin E, ene-antioxidant enamandla kwaye ibalulekile kwimpilo yolusu ().

Nangona kunjalo, inencasa yecoconut eyahlukileyo, ke xa ufaka endaweni yokujonga umphumo kwinkcenkceshelo iyonke yeresiphi. Ingasetyenziselwa kwizitya ezimnandi nezinencasa.

Isishwankathelo Ubisi lwekhokhonathi sisixhobo esityebileyo, esinevumba elinobukhulu obufanayo njengobisi olumphunga. Ityebile kwizakhamzimba kodwa ikwanazo neekhalori namafutha amaninzi. Yongeza incasa ecoconut eyahlukileyo kukutya.

Yintoni omele uyiqwalasele xa ukhetha indawo

Ngelixa zonke ezi zikhetho zilungile kwezinye iindlela zobisi oluphucukileyo, kukho amanye amanqaku ekufuneka ujonge kuwo xa ukhetha:

• Umxholo wekhalori: Kukho umahluko omkhulu kumxholo wekhalori phakathi kwezinye iindlela. Ukuba ubukele ubunzima bakho, ubisi lwekhokhonathi okanye ukhilimu ayizizo iindlela ezifanelekileyo.
• Umxholo weprotheni: Ubisi oluphucukileyo luqulethe i-17 yeeprotheyini kwikomityi nganye (240 ml), ngelixa uninzi lwezinto ezikhetha izityalo ziqulathe ezimbalwa kakhulu. Ukuba uzama ukwandisa iprotheyini yokutya, ubisi okanye enye indlela ye-soy yeyona ilungileyo (13).
• Umzimba: Ukuba une allergies, khumbula ukuba inkomo, isoy kunye namasi amasi zonke i-allergenic. Nika ingqalelo kwizongezo kwiindidi zobisi zorhwebo ukuba unokunganyamezelani okanye uvakalelo.
• Iswekile: Uninzi lwezinye iindlela zobisi zinencasa okanye zongeze iswekile. Xa ufaka endaweni yobisi oluphucukileyo, khetha iindidi ezingenaswekile. Ukuba ufuna ukwenza iresiphi ibe nencasa, ungongeza iswiti kamva kwinkqubo.
• Ukungcamla: Abanye ababambeleyo, njengobisi lwekhokhonathi, banokuchaphazela incasa yesitya kakhulu.
• Iindlela zokupheka: Abo babambeleyo abanakuhlala beziphatha ngendlela olindele ngayo kwiresiphi. Ngamanye amaxesha kuthatha uvavanyo lokufumana olona tshintsho.
• Umxholo wesondlo: Abavelisi bezorhwebo lobisi lwezityalo bongeza i-calcium, ivithamin D kunye nezinye izakha-mzimba kwiimveliso zabo. Iinguqulelo ezenziwe ekhaya azizukuqulatha ezi zondlo ngexabiso elifanayo ().
• Iimveliso ezintsha: Zisoloko zikho iimveliso ezintsha eziphuhliswayo, kwaye intengiso esekwe kubisi esekwe kwisityalo iyakhula. Olunye uhlobo oluzayo lunokubandakanya ubisi lwe-lupine kunye ne-tiger nut (, 18).

Ngaphandle kokuba usebenzisa ubisi oluphuma komphunga rhoqo, uninzi lokwahluka kwesondlo akunakuba nefuthe elikhulu ekutyeni kwakho. Nangona kunjalo, kuluncedo ukugcina ezi zinto engqondweni.

Isishwankathelo Xa ukhetha indawo yokubambela, yazi ukuba iprofayili yesondlo kunye neencasa inokwahluka kakhulu kubisi olusele ngumphunga. Ezinye iindlela zinokungasebenzi kakuhle kwezinye iiresiphi.

Umgca osezantsi

Ubisi olumphunga yimveliso eyondlayo, eluncedo esetyenziswa rhoqo kwiindlela zokupheka zemihla ngemihla.

Nangona kunjalo, zininzi iindlela ezizezinye ezilungileyo kubantu abangakwaziyo ukutya iimveliso zobisi, banokuba belandela ukutya okuthile okanye ngokulula bengenalo ubisi olumphunga esandleni.

Kwabaninzi ababambeleyo kuya kufuneka ukuba unciphise umxholo wamanzi ngokufudumeza ukuze ufumane ubungakanani obufanayo kubisi olukhuphukileyo. Kuya kufuneka ukuba usebenzise isithako esiqinileyo.

Ukhetho olufanelekileyo luxhomekeke kwimpilo yakho, iinjongo, ukuthanda kunye nezinto ozikhethayo.