Yintoni ubisi oluQinisekisiweyo? Izibonelelo kunye nokuSebenzisa

Umxholo

• Yenziwe njani
• Ukuqiniswa xa kuthelekiswa nobisi olungafakwanga
• Izibonelelo zobisi oluqinileyo
• Ugcwalisa izikhewu kwizondlo ekutyeni kwakho
• Ukukhuthaza ukukhula okunempilo ebantwaneni
• Iphucula impilo yethambo
• Izinto ezinokubakho ezantsi
• Umgca wezantsi

Ubisi oluqinisiweyo lusetyenziswa kakhulu kwihlabathi liphela ukunceda abantu bafumane izakhamzimba ezinokuthi zisilele ekudleni kwabo.

Inika izibonelelo ezininzi xa kuthelekiswa nobisi olungafakwanga.

Eli nqaku liphonononga indlela ubisi oluqinisiweyo olwenziwe ngayo, kunye nokutya kwayo, izibonelelo kunye nokuhla.

Yenziwe njani

Ubisi oluqinisiweyo lubisi lwenkomo oluqulathe iivithamini ezongezelelekileyo kunye neeminerali ezingafumaneki ngokwendalo kubisi ngezixa ezibalulekileyo.

Ngokwesiqhelo, iivithamini D kunye no-A zongezwa kubisi oluthengiswa eMelika ().

Nangona kunjalo, ubisi lunokomelezwa ngezinye izondlo, kubandakanya i-zinc, i-iron kunye ne-folic acid ().

Njani okanye ukuba ubisi luqinisiwe kuxhomekeke kwindawo ohlala kuyo kunye nokuba zeziphi izakha-mzimba ezinokusilela kukutya okuqhelekileyo kwilizwe lakho. Ngelixa amanye amazwe efuna ukuqiniswa kobisi ngomthetho, oku akunjalo eUnited States ().

Okwangoku, ubisi oluqinisiweyo luxhaphake kakhulu kunobisi olungafumanekiyo eUnited States.

Ngokumalunga nokusetyenziswa, ubisi oluqinileyo lusetyenziswa ngendlela efanayo neentlobo ezingafakwanga lula, ezinjengokusela okanye ukupheka.

Ukomeleza ubisi, i-vitamin A palmitate kunye nevithamini D3 ziyongezwa. Ezi zezona ntlobo zisebenzayo nezifunekayo zezi zondlo (,).

Njengoko zinganyangeki bubushushu, ezi zinto zinokudityaniswa kubisi ngaphambi kokunyanzeliswa kunye ne-homogenization, eziyinkqubo yobushushu ebulala iintsholongwane ezinobungozi kunye nokuphucula ubomi beshelfini (, 6, 7).

Ezinye izondlo ezinjengevithamini ze-B kufuneka zongezwe kamva, kuba ubushushu bunokubatshabalalisa. Nangona kunjalo, ubisi aluqiniswanga ngokwasemzimbeni ngeevithamini ze-B e-United States ().

Ubisi oluqinisiweyo lubisi olunezakhamzimba ezongeziweyo. EUnited States, ubisi luhlala luqiniswa ngevithamini A no-D, nangona kungafunwa ngumthetho.

Ukuqiniswa xa kuthelekiswa nobisi olungafakwanga

Ubisi oluqinisiweyo ngumthombo olungileyo weevithamini A kunye no-D. Kwaye, ubisi ngokwendalo luphezulu kwezinye iivithamini kunye neeminerals.

Ishati engezantsi ithelekisa imixholo yezondlo yee-ounces eziyi-8 (240 ml) yobisi oluqinisiweyo nolungafezekanga lwe-2% (,):

Zombini ii-Milks ezinqatyisiweyo kunye nezingaqinisekiswanga zinesondlo kakhulu.

Bakwakhuthaza impilo yethambo ngenxa yomxholo wabo ophakamileyo we-calcium kunye ne-phosphorus, ezo zimbini iiminerali eziphambili ezinamathambo. Ukongeza, ivithamin D kubisi olunqatyisiweyo yonyusa ukufunxeka komzimba wakho wecalcium (,).

Ngaphezu koko, phantse iipesenti ezingama-30 zeekhalori zobisi zivela kwiprotheni, ekufuneka umzimba wakho wakhe izihlunu ezisempilweni kwaye wenze iikhompawundi ezinceda ukuqondisa iinkqubo zomzimba (12, 13).

Iibisi eziqinisiweyo nezingaqinisekiswanga zinesondlo kakhulu kwaye zityebile ngakumbi ku-vitamin B12, calcium, kunye ne-phosphorus. Ubisi oluqinisiweyo eUnited States luphezulu kwiivithamini A kunye no-D.

Izibonelelo zobisi oluqinileyo

Xa kuthelekiswa nobisi olungafumanekiyo, ubisi oluqinisiweyo lubonelela ngezibonelelo ezininzi.

Ugcwalisa izikhewu kwizondlo ekutyeni kwakho

Ukuqiniswa (ukongeza izakha mzimba kukunqongophala kokutya) kunye nokucetyiswa (ukuphinda kuvelise izakha mzimba ezilahlekileyo ngexesha lokulungiswa) zaqala ukuphuhliswa ukuthintela izifo ezinqongophele kwizondlo ezinje ngee rickets, ukuwohloka kwamathambo ngenxa yokusilela kwe vithamin D ().

Ukuqiniswa kunye nokucetyiswa komgubo kunye nobisi kuncede phantse ekupheliseni izifo ezinqongopheleyo kumazwe ahambele phambili ().

Ukongeza, ukuqiniswa sisicwangciso esiliqili esiluncedo sokulungisa ezinye iintsilelo zemicronutrient ezinokuthi zingabi nzulu kangako kodwa zisenokuba yingozi ().

Umzekelo, uninzi lwabantu kwihlabathi liphela lufumana ivithamin D eyaneleyo yokuthintela iirickets kodwa ingezizo ezinye iziphumo ebezingalunganga zokunqongophala kukavithamini D, njengokuncipha komzimba (,,).

Olunye uphononongo lufumanise ukuba amazwe asebenzisa ubisi olunqatyisiweyo ngokubanzi anabantu abanokutya okuphezulu kwe-vitamin D kunye namanqanaba egazi e-vitamin D kunamazwe angakhange asebenzise ubisi oluqinileyo ().

Ukukhuthaza ukukhula okunempilo ebantwaneni

Ubisi oluqinisiweyo lunceda ukuthintela i-anemia yokusilela kwe-anemia ebantwaneni, ingxaki eqhelekileyo, ngakumbi kumazwe asaphuhlayo. Kule mimandla, ubisi luhlala luqiniswa ngentsimbi kunye nezinye izondlo, ezifana ne-zinc kunye ne-B.

Olunye uphononongo lwezifundo kubantwana abangaphezulu kwama-5 000 bafumanisa ukuba ubisi kunye nokutya okuziinkozo okuqiniswe nge-iron, zinc, kunye nevithamini A kunciphisile ukubakho kwe-anemia ngaphezulu kwe-50% kubantwana abangaphantsi kweminyaka emi-5 ubudala).

Kolunye uphononongo olwenziwe ePakistan, ubisi olomeleleyo lwe-folic-acid luncede ukuphucula imeko yentsimbi yeentsana, xa kuthelekiswa nobisi lwenkomo olungafumanekiyo ().

Uphononongo olufanayo e-United Kingdom lwaphawula ukuba iintsana ezisela ubisi oluqinisiweyo zisebenzisa i-iron, zinc, ivithamin A, kunye no-vitamin D kwaye zinevithamin D ephezulu kunye namanqanaba entsimbi kunalawo asela ubisi lweenkomo olungonwabanga ().

Ukongeza, ubisi oluqinisiweyo lunokuphucula ukusebenza kwengqondo kubantwana abadala ().

Kwisifundo esinye kubafundi abangama-296 baseTshayina besikolo esiphakathi, abo basela ubisi olunqatyisiweyo babencinci amathuba okuba babe ne-riboflavin kunye nokusilela kwentsimbi. Ngapha koko, babonisa ukuphucuka kokusebenza kwabafundi kunye nenkuthazo, xa kuthelekiswa nokusela kwabo ubisi olungafakwanga ().

Nangona kunjalo, gcinani engqondweni ukuba ubisi lwezakhamzimba luqinisiwe ngokuxhomekeka kwiimfuno zommandla wabantu abathile. Ngokwesiqhelo, ubisi e-United States aluqiniswanga nge-iron, folic acid, zinc, okanye riboflavin.

Iphucula impilo yethambo

Ubisi oluqinisiweyo lunokunceda ukuphucula impilo yethambo. Ukutya ubisi kunye nokutya kobisi, okuhlala kuqinisiwe, kunxulunyaniswa nokuxinana kwamaminerali amathambo aphezulu, okanye amathambo aqinileyo, ().

Ubisi ngokwendalo luphezulu kwi-calcium ne-phosphorus, kwaye ithambo lenziwe nge-matrix yezi zondlo zimbini ().

Ke ngoko, nobisi olungafakwanga buxhakaxhaka lunokukhuthaza impilo yethambo ngokubonelela ngezinto ezingafunekiyo ezifunekayo ukudala nokomeleza amathambo akho ().

Nangona kunjalo, ubisi olomeleleyo lwe-vitamin-D, ngakumbi, lubaluleke kakhulu kwimpilo yethambo, njengoko esi sondlo sinceda umzimba wakho ukuba uthathe i-calcium engaphezulu.

Ukutya i-calcium ngokufanelekileyo kubalulekile ekuthinteleni i-osteoporosis, isifo esibonakala ngamathambo abuthathaka kunye nophuko.Ubisi oluqinisiweyo yindlela ebiza ixabiso eliphantsi kwaye efikeleleka ngokulula yokufumana ikhalsiyam eyaneleyo kunye nokunyusa ukufunxwa kwesi simbiwa sibalulekileyo ().

Ubisi oluqinisiweyo lunceda ukuthintela ukunqongophala kwezondlo, ukukhuthaza ukukhula okunempilo ebantwaneni, kunye nokonyusa ubunzima bamathambo kunye namandla.

Izinto ezinokubakho ezantsi

Nangona ubisi oluqinisiweyo luluncedo kakhulu, kukho izinto ezithile ezisezantsi ezinokuthi ziqwalaselwe.

Abaphandi baqikelela ukuba malunga nesibini kwisithathu sabantu behlabathi abanyamezelani i-lactose kwaye ngenxa yoko abakwazi ukwetyisa iswekile efumaneka kubisi. Abantu abanale meko bahlala befumana urhudo kunye neminye imicimbi yamathumbu emva kokutya ubisi okanye ubisi ().

Ukuba awunyamezeli i-lactose okanye usabela kakubi kwiimveliso zobisi, kuya kufuneka uphephe ubisi oluqinisiweyo okanye ukhethe iimveliso ezingenayo i-lactose. Ukuba unobisi olunqabileyo, kufuneka uphephe iimveliso zobisi ngokupheleleyo.

Nangona kunjalo, unokukhetha ezinye iindlela zobisi ze-nondairy, ezifana ne-soy okanye ubisi lwe-almond.

Ukongeza, ukuqiniswa akuthethi ukuba ukutya kunempilo.

Umzekelo, ubisi wetshokholethi unokuqiniswa neevithamini A no-D njengobisi olumhlophe. Nangona kunjalo, ihlala ilayishwa iswekile kunye nezongezo kwaye kufanele ukuba iyonwabele ngokumodareyitha ().

Okokugqibela, ukukhetha ubisi olungenamafutha olunqatyisiweyo kunokuthintela ukufunxwa kweevithamini A kunye no-D. Ezi vithamini zinokunyibilika ngamanqatha kwaye zifuna amafutha ngelixa zisetyiswa ukuze zifakwe ngokupheleleyo,,).

Uninzi lwabantu alunanyamezeli lwe-lactose kwaye kufuneka luphephe ubisi okanye lukhethe iimveliso ezingenayo i-lactose. Kwaye ukutya okuqinisiweyo akunakuba kusempilweni, kwaye ukutya ubisi olungenamafutha kunokuthintela umzimba wakho ekufuneni ngokwaneleyo iivithamini ezinyibilikayo.

Umgca wezantsi

Ubisi oluqinisiweyo luqulethe izondlo ezongeziweyo.

E-United States, ubisi luhlala luqiniswa ngevithamini A kunye no-D. Nangona kunjalo, kuxhomekeke kwindawo ohlala kuyo, ubisi lunokuqiniswa nezinye izondlo okanye lishiywe lingonwabanga.

Ukuqiniswa kunokunceda ukugcwalisa izikhewu zezondlo, kuthintele ukusilela kwentsimbi ebantwaneni, kunye nokonyusa ukuxinana kwethambo namandla.

Okwangoku, ukuba awunyamezeli i-lactose okanye une-dairy allergy, kuya kufuneka ukhethe i-lactose-free okanye i-nondairy.