Ngaba ubisi lulungile kuwe, okanye lulungile? I-Milky, i-Cheesy Inyaniso

Umxholo

• Ngaba Kungokwemvelo Ukutya?
• Uninzi lweLizwe alunanyamezelo lweLactose
• Umxholo wezondlo
• Ixhasa amathambo akho
• Umngcipheko osezantsi wokuTyeba kakhulu kunye nohlobo 2 lweSwekile
• Impembelelo kwizifo zentliziyo
• Impilo yoLusu kunye noMhlaza
• Ezona Ndidi ziPhambili zeMpilo yakho
• Umgca osezantsi

Iimveliso zobisi ziphikisana kwezi ntsuku.

Ngelixa ubisi luxatyiswa yimibutho yezempilo njengoko kubalulekile emathanjeni akho, abanye abantu bathi iyingozi kwaye kufuneka ithintelwe.

Ewe, ayizizo zonke iimveliso zobisi ezifanayo.

Ziyahluka kakhulu kumgangatho kunye neziphumo zempilo kuxhomekeke kwindlela ezikhuliswe ngayo izilwanyana ezinika ubisi kunye nendlela eyenziwa ngayo ideri.

Eli nqaku linika ukujongwa okunzulu kubisi kwaye limisele ukuba lilungile okanye libi empilweni yakho.

Ngaba Kungokwemvelo Ukutya?

Impikiswano enye ngokuchasene neemveliso zobisi kukuba ayisiyondalo ukuyitya.

Ayisiyo kuphela kwabantu abatyayo ubisi xa bebadala, kodwa ikwangabo kuphela abasela ubisi lwezinye izilwanyana.

Ngokwebhayoloji, ubisi lwenkomo lwenzelwe ukondla ithole elikhula ngokukhawuleza. Abantu abayi amathole - kwaye abantu abadala abadingi ukuba bakhule.

Phambi kohlaziyo lwezolimo, abantu babesela ubisi lukamama njengeentsana. Abakhange badle ubisi njengabantu abadala - sesinye sezizathu zokuba kutheni ubisi lungabandakanywa kukutya okungqongqo kwepaleo ().

Ukusuka kwimbono yendaleko, ubisi aluyimfuneko kwimpilo efanelekileyo.

Oko kwathiwa, ezinye iinkcubeko bezisoloko zisidla ubisi rhoqo amawaka eminyaka. Uninzi lwezifundo lubhala indlela otshintshe ngayo ufuzo ukulungiselela iimveliso zobisi kukutya ().

Inyaniso yokuba abanye abantu bahlengahlengisiwe ngokwemvelo ukuba batye ubisi yingxoxo eqinisekisayo yokuba yinto yokwemvelo ukuba bayidle.

Abantu kuphela kohlobo olutya ubisi ebudaleni, kunye nobisi lwezinye izilwanyana. Ideri ayizange isetyenziswe kude kube semva kwenguquko kwezolimo.

Uninzi lweLizwe alunanyamezelo lweLactose

Eyona khabohayidrethi iphambili kubisi yi-lactose, iswekile yobisi eyenziwe ziiswekile ezimbini ezilula zeswekile kunye negalactose.

Njengosana, umzimba wakho wavelisa i-enzyme yokugaya ukutya ebizwa ngokuba yi-lactase, eyaphula i-lactose kubisi lukanyoko. Nangona kunjalo, uninzi lwabantu luphulukana namandla okuphula i-lactose ebudaleni ().

Ngapha koko, malunga neepesenti ezingama-75 zabantu abadala ehlabathini abakwazi ukuphula i-lactose - into ebizwa ngokuba yi-lactose intolerance (4).

Ukunganyamezelani kwe-Lactose kuqheleke kakhulu e-Afrika, e-Asiya nase Mzantsi Melika, kodwa ayixhaphakanga kakhulu eMntla Melika, eYurophu nase-Australia.

Abantu abanganyamezelani ne-lactose baneempawu zokugaya ukutya xa besitya iimveliso zobisi. Oku kubandakanya isicaphucaphu, ukugabha, urhudo kunye neempawu ezinxulumene noko.

Nangona kunjalo, gcinani engqondweni ukuba abantu abane-lactose abanganyamezeli ngamanye amaxesha banokutya ubisi olunotyiweyo (njengeyogathi) okanye iimveliso zobisi ezinamafutha aphezulu njengebhotolo ().

Unokuba negalelo kwezinye izinto kubisi, ezinje ngeeproteni. Nangona oku kuqhelekile ebantwaneni, kunqabile kubantu abadala.

Abathathu kwaba bantu bane emhlabeni abanyamezelani ne-lactose, eyona carb iphambili kubisi. Uninzi lwabantu baseYurophu abanokugaya i-lactose ngaphandle kweengxaki.

Umxholo wezondlo

Iimveliso zobisi zinesondlo kakhulu.

Ikomityi enye (237 ml) yobisi iqulethe (6):

• Ikhalsiyam: 276 mg - 28% ye-RDI
• Vitamin D: I-24% ye-RDI
• Riboflavin (ivithamini B2): Iipesenti ezingama-26 ze-RDI
• Vitamin B12: I-18% ye-RDI
• Potassium: I-10% ye-RDI
• Iphosphorus: Iipesenti ezingama-22 ze-RDI

Ikwaqhayisa ngexabiso elifanelekileyo levithamini A, iivithamini B1 kunye ne-B6, i-selenium, i-zinc kunye ne-magnesium, ecaleni kwe-146 yeekhalori, i-8 gram yamafutha, i-8 yeeprotein kunye ne-13 gram ye-carbs.

Iikhalori zekhalori, lonke ubisi lusempilweni. Inika into encinci phantse yonke into efunwa ngumzimba wakho.

Gcina ukhumbula ukuba iimveliso ezinamafutha ezinje ngesonka samasi kunye nebhotolo zinendlela eyahlukileyo yokwakheka kwezakhi kunobisi.

Ukwenziwa kwesondlo - ngakumbi izinto ezinamanqatha - kukwaxhomekeke ekutyeni nakwinyango lwezilwanyana. Amafutha obisi antsonkothe ​​kakhulu, aqukethe amakhulu ee-acid ezahlukeneyo. Uninzi lusebenzayo kwaye lunokuchaphazela ngamandla impilo yakho ().

Iinkomo eziphakanyiswe emadlelweni kwaye zondla ingca zine-omega-3 fatty acids ukuya kuthi ga kwi-500% ye-linoleic acid (CLA) (,).

Ubisi olondliweyo ngengca luphezulu kakhulu kwiivithamini ezinyibilika ngamanqatha, ngakumbi ivithamin K2, isisondlo esibalulekileyo ngokumangalisayo sokulawula imetabolism kunye nokuxhasa impilo yethambo kunye nentliziyo (10,,,).

Gcina ukhumbula ukuba la mafutha asempilweni kunye neevithamini ezinyibilikayo azikho kumanqatha aphantsi okanye kwiimveliso zobisi ezinamafutha, ezihlala zilayishwa iswekile ukwenza ukungabikho kwencasa ebangelwa kukususa amanqatha.

Ubisi lunezondlo, kodwa ukwakheka kwesondlo kuyahluka ngohlobo lobisi. Ubisi olusuka kwingca ezityiswe ingca okanye ezitya amadlelo luqulathe iivithamini ezinyibilika ngamanqatha kunye neeasidi ezinoncedo.

Ixhasa amathambo akho

Ikhalsiyam yeyona minerali iphambili emathanjeni akho - kunye nobisi ngowona mthombo wecalcium ekudleni kwabantu.

Ke ngoko, ubisi lunezinzuzo ezininzi kwimpilo yethambo.

Ngapha koko, uninzi lwemibutho yezempilo icebisa ukuba utye ii-servings ezi-2-3 zobisi ngosuku ukuze ufumane ikhalsiyam eyaneleyo kumathambo akho (14, 15).

Ngaphandle kwamabango athile onokuthi uve, abukho ubungqina obuqinisekileyo bokuba ukutya ubisi kunefuthe elibi kwimpilo yethambo ().

Ubungqina obuninzi bubonisa ukuba ubisi luphucula ukuxinana kwethambo, kunciphisa i-osteoporosis kwaye kwehlisa umngcipheko wabantu abadala kubantu abadala,,,,,,).

Ukongeza, ubisi lubonelela ngaphezulu kwe-calcium nje. Izakha mzimba ezonyusa amathambo zibandakanya iprotheyini, i-phosphorus kunye-kwimeko yokutya ukutya kwengca, okunamafutha apheleleyo-i-vitamin K2.

Izifundo ezininzi zibonisa ukuba ubisi lunezibonelelo ezicacileyo kwimpilo yethambo, ukwehlisa umngcipheko wabantu abadala wokuqhekeka kunye nokuphucula ukuxinana kwethambo.

Umngcipheko osezantsi wokuTyeba kakhulu kunye nohlobo 2 lweSwekile

Ubisi olunamafutha apheleleyo lunezinzuzo ezithile kwimpilo ye-metabolic.

Ngaphandle kokuphakama kweekhalori, ubisi olunamafutha apheleleyo lunxulunyaniswa nomngcipheko wokunciphisa ukutyeba.

Ukuphononongwa kwezifundo ze-16 kuqatshelwe ukuba uninzi lobisi olunamafutha apheleleyo kuncitshisiwe ukutyeba-kodwa akukho namnye uchonge isiphumo esinjalo kubisi olunamafutha asezantsi (23).

Kukho ubungqina bokuba amanqatha obisi anokuwunciphisa umngcipheko wesifo seswekile.

Kwisifundo esinye sokujonga, abo batya olona bisi lunamafutha amaninzi babenamafutha esisu angaphantsi, ukudumba okuncinci, i-triglycerides esezantsi, ukuphucula ubuntununtunu be-insulin kunye ne-62% yomngcipheko ophantsi wohlobo lweswekile yesi-2 ().

Olunye uphononongo olunxulumene nobisi olunamafutha apheleleyo kunye nomngcipheko omncinci wesifo seswekile, nangona uninzi lwezifundo lungafumananga mbutho (,,).

Izifundo ezininzi zidibanisa iimveliso zobisi ezinamafutha apheleleyo kumngcipheko wokunciphisa ukutyeba kunye nohlobo lwe-2 yeswekile- kodwa abanye ababoni siphumo.

Impembelelo kwizifo zentliziyo

Ubulumko obuqhelekileyo buchaza ukuba ubisi kufuneka lunyuse umngcipheko wesifo sentliziyo kuba luphezulu kumanqatha.

Nangona kunjalo, izazinzulu ziye zaqala ukubuza ngendima yamafutha obisi kuphuhliso lwesifo sentliziyo ().

Abanye bade bathi akukho nxu lumano phakathi kokutya okunamafutha kunye nesifo senhliziyo - ubuncinane kuninzi lwabantu (, 30).

Iziphumo zobisi kubungozi besifo sentliziyo zinokwahluka phakathi kwamazwe, ngokunokwenzeka kuxhomekeka kwindlela ezikhuliswa ngayo kwaye zondliwe ngayo iinkomo.

Kwisifundo esinye esiphambili e-US, amanqatha obisi adityaniswa nomngcipheko wesifo sentliziyo (,).

Nangona kunjalo, ezinye izifundo ezininzi zibonisa ukuba ubisi olunamafutha apheleleyo lunefuthe lokhuselo kuzo zombini izifo zentliziyo kunye nokubetha.

Kuphononongo olunye lwezifundo ezili-10-uninzi lwazo olusebenzisa ubisi olunamafutha apheleleyo-ubisi lwalunxulunyaniswa nomngcipheko omncinci wokuhlaselwa sisibetho kunye neziganeko zentliziyo. Nangona bekukho nomngcipheko omncinci wesifo sentliziyo, ibingabalulekanga ngokwezibalo ().

Kumazwe apho iinkomo zondliwa kakhulu ngengca, ubisi olunamafutha apheleleyo lunxulunyaniswa nokuncitshiswa okukhulu kwesifo sentliziyo kunye nomngcipheko wokubetha (,).

Umzekelo, olunye uphononongo e-Australia luye lwaphawula ukuba abantu abatya olona lubisi lunamafutha banomngcipheko ophantsi ongama-69% wesifo sentliziyo ().

Oku kunokwenzeka ukuba kunxulunyaniswa nomxholo ophezulu wevithamini K2 esempilweni wentliziyo kwiimveliso zobisi ezityiswa ingca, nangona ubisi lunokuphucula ezinye izinto ezinobungozi kwisifo sentliziyo ngokunjalo, njengoxinzelelo lwegazi kunye nokudumba (,,, 40).

Ukucamngca ecaleni, abukho ubungqina obungaguquguqukiyo bokuba amanqatha obisi ayanceda okanye athintela impilo yentliziyo.

Ngelixa uluntu lwenzululwazi lwahlulwe ngokoluvo lwalo, izikhokelo zempilo yoluntu zicebisa abantu ukuba banciphise ukutya kwabo amanqatha agcweleyo-kubandakanya iimveliso zobisi ezinamafutha aphezulu.

Akukho bungqina buqinisekileyo bokuba amanqatha obisi akhokelela kwisifo sentliziyo. Nangona kunjalo, uninzi lwabasemagunyeni kwezempilo bacebisa abantu ukuba banciphise ukutya kwabo.

Impilo yoLusu kunye noMhlaza

Ideri yaziwa ngokukhuthaza ukukhutshwa kwe-insulin kunye neprotein ye-IGF-1.

Esi isenokuba sisizathu sokuba ukusetyenziswa kobisi kunxulunyaniswe nokwanda kwamabala, (42).

Amanqanaba aphezulu e-insulin kunye ne-IGF-1 ayanyaniswa nomngcipheko okhulayo womhlaza othile ().

Gcina ukhumbula ukuba zininzi iintlobo zomhlaza, kwaye ubudlelwane phakathi kobisi nomhlaza bunzima kakhulu (44).

Olunye uphononongo lubonisa ukuba ubisi lunokunciphisa umngcipheko womhlaza obomvu kodwa lonyuse umngcipheko womhlaza webele (,).

Oko kwathethileyo, umanyano lomhlaza wedlala lobudoda lubuthathaka kwaye aluhambelani. Ngelixa ezinye izifundo zityhila ukuya kwi-34% yokwanda komngcipheko, ezinye azifumani siphumo (,).

Iziphumo zokunyuka kwe-insulin kunye ne-IGF-1 ayizizo zonke ezimbi. Ukuba uzama ukufumana izihlunu kunye namandla, ezi hormone zinokunika izibonelelo ezicacileyo ().

Ubisi lunokukhuthaza ukukhutshwa kwe-insulin kunye ne-IGF-1, enokuthi ikhokelele ekwandeni kwamabala kunye nomngcipheko ophezulu womhlaza webele. Kwelinye icala, ubisi lubonakala luthomalalisa umngcipheko womhlaza ongalunganga.

Ezona Ndidi ziPhambili zeMpilo yakho

Ezona mveliso zobisi zisempilweni zivela kwiinkomo ezitya ingca kunye / okanye ezikhuliswe emadlelweni.

Ubisi lwawo lunembonakalo engcono yezakha mzimba, kubandakanya okunene okunene okunamafutha acid kunye neevithamini ezinyibilika ngamanqatha - ngakumbi i-K2.

Iimveliso zobisi ezinotyiweyo ezifana neyogathi kunye nekefir kunokuba ngcono. Ziqulathe iibhaktiriya zeprobiotic ezinokuba nezibonelelo ezininzi zempilo (50).

Kukwafanelekile ukuba uqaphele ukuba abantu abangakwaziyo ukunyamezela ubisi oluvela ezinkomeni banakho ukucola ngokulula ubisi kwiibhokhwe.

Ezona ntlobo zobisi zibalaseleyo zivela kwizilwanyana ezazinyuswe emadlelweni kunye / okanye zondla ingca kuba ubisi lwazo luneeprofayili ezinamandla kakhulu.

Umgca osezantsi

Ubisi aluhlulwa ngokulula njengezempilo okanye olungenampilo kuba iziphumo zalo zinokwahluka kakhulu phakathi kwabantu.

Ukuba uyayinyamezela imveliso yobisi kwaye uyonwabele, kuya kufuneka uzive ukhululekile ukutya ubisi. Akukho bungqina bunyanzelisayo bokuba abantu bayayiphepha- kunye nobungqina obuninzi bezibonelelo.

Ukuba unako ukuyithenga, khetha ubisi olukumgangatho ophezulu - kungcono ngaphandle kweswekile eyongeziweyo, nakwizilwanyana ezityiswa ingca kunye / okanye ezilinyiswe emadlelweni.