Ngaba ubisi luyakunceda ukuba utyebe?

Umxholo

• Isondlo seentlobo ezahlukeneyo zobisi
• Ubisi kunye nokufumana ubunzima
• Unokukunceda wakhe izihlunu
• Isenokungabi lukhetho olufanelekileyo kuye wonke umntu
• Ungalongeza njani ubisi ekutyeni kwakho ukuze ufumane ubunzima
• Umgca wezantsi

Ubisi lulwelo olumsoco, olunombala omhlophe oveliswa zizilwanyana ezanyisayo.

Olunye lolona hlobo lusetyenziswayo luqhelekileyo lubisi lwenkomo, oluqulathe iicarbs, amafutha, protein, calcium, kunye nezinye iivithamini kunye neeminerali.

Ngenxa yeprofayili yayo yezondlo, unokuzibuza ukuba ingaba ubisi lunokukunceda ukutyeba.

Eli nqaku likuxelela yonke into oyifunayo malunga nobisi kunye nokuzuza ubunzima.

Isondlo seentlobo ezahlukeneyo zobisi

Ubisi lweenkomo luza ngeepesenti ezahlukeneyo zamafutha, kubandakanya iskim, 1%, 2%, kwaye iphelele.

Zonke zibonelela malunga ne-12-15 gram yee-carbs kunye ne-8 gram yeprotheni kwikomityi enye (240 ml). Nangona kunjalo, inani lamafutha kunye nenani leekhalori ziyahluka ngohlobo (,).

Nalu uluhlu lweentlobo ezahlukeneyo zobisi kunye namanqatha kunye nomxholo wekhalori ngekomityi enye (240 ml) ():

Ubisi ngokwendalo luphezulu kwi-calcium kwaye ihlala iqiniswe nge-vitamin D - izondlo ezibini ezibalulekileyo ekuphuculweni kwethambo nakwimpilo. Ngaphezu koko, iqulethe ivithamini A, ekhuthaza impilo yamehlo kwaye ixhasa amajoni akho omzimba (,, 4).

Ezona proteni ziphambili kubisi ziiwhyy kunye necasinin. Olunye uphononongo lubonisa ukuba ezi proteni zinokunceda ukunciphisa uxinzelelo lwegazi kunye namanqanaba e-cholesterol-zizinto ezimbini zomngcipheko wesifo sentliziyo ().

Ukongeza, uphononongo lubonisa ukuba ukusela ubisi emva kokuzivocavoca kunokunceda ekwakheni izihlunu ezixineneyo kunye nokuphucula ukwakheka komzimba,,

Gcina ukhumbula ukuba ubisi olungaphumi ezinkomeni- kubandakanya ubisi lweegusha kunye neebhokhwe, kunye nobisi olusekwe kwizityalo olwenziwe ngamandongomane nembewu - baneeprofayile zesondlo ezahlukeneyo kwaye abanakuba neziphumo ezifanayo kwimpilo.

Ubisi lubonelela ngeekhalori, ii-carbs, iiprotein, amafutha, iivithamini kunye neeminerali. Inani lamafutha kunye nenani leekhalori kuhlobo ngalunye ziyahluka.

Ubisi kunye nokufumana ubunzima

Kuba ubisi ngumthombo olungileyo weekhalori, iiprotein, kunye nezinye izondlo, inika indlela elungeleleneyo yokufumana ubunzima.

Ngokukodwa, kunokuba luncedo kwiimbaleki nakwizakhi zomzimba ezinokuthi zifune okanye zifune ukufumana izihlunu, kunye nabo bangaphantsi komzimba kwaye bafuna ukutyeba.

Iziphumo zokufumana ubunzima ngokutya iikhalori ezingaphezulu kokutshisa. Ukuba ujonge ukutyeba, kubalulekile ukufumana iikhalori ezongezelelekileyo kukutya okunesondlo endaweni yeekhalori ezinesondlo esincinci, ezinje ngeelekese kunye nokutya okutyiwa.

Ukusela ubisi-ngakumbi iindidi ezinamafutha aphezulu- kunokubonelela ngeekhalori ezingaphezulu ukongeza kwiproteni kunye nezinye izakha mzimba eziluncedo.

Zonke iintlobo zobisi lweenkomo - ngaphandle kwe-skim-ziqulathe amafutha atyebileyo.

Ngelixa ezinye izifundo zibonisa ukuba amanqatha amaninzi agcweleyo anokuba yingozi kwimpilo yentliziyo, olunye uphando lubonisa ukuba amafutha obisi anokunciphisa amanqanaba e-cholesterol kunye nomngcipheko wesifo sentliziyo ().

Nangona iimveliso zobisi ezinamafutha aphezulu zityebile kwi-cholesterol, ukutya ukutya okune-cholesterol engakhokeleli ekunyukeni okukhulu kwe-cholesterol yegazi kuninzi lwabantu ().

Okwangoku, kubalulekile ukuba uqaphele ukuba kwabanye abantu-abaziwa ngokuba yi-cholesterol-abaphenduli- ukutya ukutya okune-cholesterol kunokukhokelela kukonyuka okukhulu kumanqanaba e-cholesterol.

Ngokophando, olu nyuso alunakuba nefuthe elibi kwintliziyo, kodwa abo banofuzo kumanqanaba aphezulu e-cholesterol banokufuna ukutya ubisi olunepesenti yeepesenti ezityebileyo, njenge-1% okanye i-2% ().

Ngokubanzi, ubisi luchanekile kwaye lunokongezwa kwiindlela ezininzi zokupheka okanye luyonwabele lodwa, okwenza kube lula ukusebenzisa iikhalori ezininzi ngaphandle kokutshintsha kakhulu indlela otya ngayo.

Unokukunceda wakhe izihlunu

Ubisi lunokunceda ekufumaneni ubunzima ngokukunceda wakhe izihlunu.

Ngokukodwa, iiproteni ze-whey kunye ne-casein kubisi lweenkomo zinokuba negalelo ekunciphiseni izihlunu endaweni yamafutha.

Olunye uvavanyo lweeveki ezili-12 kwabasetyhini abancinci abali-10 bafumanisa ukuba ukusela ii-ounces ezingama-24 (ilitha enye) yobisi olunamafutha emva kokuzivocavoca umzimba kukhokelele ekuzuzeni ubunzima obukhulu bemisipha kunye nokulahleka kwamafutha xa kuthelekiswa nokusela isiselo se-carb ngenani elifanayo leekhalori ().

Olunye uphononongo kumadoda ayi-8 aqaphele ukuba ukusela malunga neekomityi ezi-2 (500 ml) yobisi olunamafutha emva kokuzivocavoca umzimba kukhokelele kumanqanaba aphezulu kakhulu okwakha izihlunu xa kuthelekiswa nokutya isiselo esifana nesondlo ().

Olunye uphononongo ludibanisa ukusetyenziswa kobisi okanye i-casein edibeneyo kunye ne-Whey supplements emva koqeqesho lokumelana nokunyusa ubunzima bemisipha ngokunjalo,,).

Ngenxa yezi zizathu, ubisi lunokuba lukhetho olukhethekileyo kwabo bafuna ukwakha ubunzima bemisipha kunye nokubeka ubunzima.

Ubisi ngumthombo otyebileyo weekhalori kunye neeproteni. Izifundo zibonisa ukuba ukusela emva kokuzilolonga kunokukunceda wakhe ubunzima bomzimba kunye nokuxhasa ukutyeba okunempilo.

Isenokungabi lukhetho olufanelekileyo kuye wonke umntu

Abantu abaninzi abayinyamezeli i-lactose, iswekile yendalo ebisini. Iimpawu zokunganyamezelani kwe-lactose kubandakanya igesi, ukuqunjelwa, okanye ukungonwabi esiswini emva kokutya iimveliso zobisi ().

Abanye abantu banokungabikho komzimba kwiiprotheni zobisi-ezifana ne-casein kunye ne-whey-ezinokubangela ukuphendulwa kwesikhumba, ukungahambi kakuhle kwesisu, kunye nokutshatyalaliswa kwe-anaphylactic kwezinye iimeko ().

Kwimeko yokunganyamezelani kwe-lactose okanye iprotein yobisi yokungezwani komzimba, ubisi ayisiyonto ilungileyo yokunceda ukutyeba.

Okwangoku, unokhetho oluninzi onokukhetha ukuze ufumane ubunzima ngokukhuselekileyo-ngakumbi imithombo yeprotheni etyebileyo etyebile kwiikhalori kunye nezondlo.

Ezinye iindlela ezisempilweni zibandakanya amaqanda, iiavokhado, iintlanzi ezinamafutha, iprotein esekwe kwizityalo, kunye neenathi kunye nebhotolo yebhotolo.

Abantu abanonyamezelo lwe-lactose akufuneki batye ubisi ukuze bafumane ubunzima. Ukutya kweNondairy okunokunceda ukutyeba kubandakanya amaqanda, amandongomane, iiavokhado kunye neprotein esekwe kwizityalo.

Ungalongeza njani ubisi ekutyeni kwakho ukuze ufumane ubunzima

Ukuba unomdla wokwandisa ukusebenzisa kwakho ubisi ukuze ufumane ubunzima, zininzi iindlela onokuzongeza kwisidlo sakho.

Umzekelo, ungayifaka kwezinye izidlo ezinesondlo, ezinjengamaqanda, i-oatmeal, i-smoothies, kunye neesuphu okanye isityu. Ungayidibanisa nekhofi okanye iziselo zeti.

Ukuba neglasi yobisi kunye nokutya yenye indlela elula yokunyusa ikhalori kunye nokutya okuneeprotein ukunceda ukutyeba.

Nangona zonke iintlobo zobisi zityebile kwiiprotheyini kunye nezakha-mzimba eziluncedo, khumbula ukuba kokukhona umthamo wamafutha uphezulu, kokukhona inani leekhalori liphezulu.

Ke, ukuba injongo yakho kukufumana ubunzima, ubisi olupheleleyo kunokuba lolona khetho lwakho.

Ukonyusa ubisi, yisela iglasi kunye nokutya okanye uzame ukuyixuba kwezinye izitya, kubandakanya amaqanda, i-oatmeal, kunye nee-smoothies.

Umgca wezantsi

Ubisi ngumthombo omkhulu weekhalori, iiprotein, kunye nezakha mzimba eziluncedo ezinokukunceda ukhusele ubunzima kunye nokwakha izihlunu.

Ukwandisa ukutya kwakho, zama ukusela kunye nokutya okanye ukongeza kwi-smoothies, isuphu, amaqanda, okanye ukutya okushushu.

Okwangoku, abantu abanokunganyamezelani kwe-lactose okanye i-milk allergies kufuneka bayiphephe.