Iindlela ezi-5 zokusela ubisi zinokuyiphucula impilo yakho

Umxholo

• 1. Ubisi lupakishwe ngezakha mzimba
• 2. Ngumthombo olungileyo weProteni esemgangathweni
• 3. Ubisi lweZibonelelo zeMpilo yeTambo
• 4. Inceda ukuthintela ukuzuza kobunzima
• 5. Ubisi Luyisithako Esibhetyebhetye
• Ubisi Akululo Wonke umntu
• Umgca osezantsi

Ubisi bunanditshwe kwihlabathi liphela ngamawaka eminyaka ().

Ngokwenkcazo, lulwelo olutyebileyo olunezondlo oluthi luvelise izilwanyana ezanyisayo ukondla amantshontsho azo.

Ezona ntlobo zixhaphakileyo zisetyenziswa ziinkomo, iigusha neebhokhwe.

Amazwe aseNtshona asela ubisi lweenkomo rhoqo.

Ukusetyenziswa kobisi sisihloko esiphikisayo esishushu kwihlabathi lesondlo, ke unokuzibuza ukuba ingaba isempilweni okanye iyingozi.

Apha ngezantsi kukho izibonelelo ezi-5 ezixhaswa yinzululwazi yezempilo kubisi ukuze uthathe isigqibo sokuba lukhetho olufanelekileyo kuwe.

1. Ubisi lupakishwe ngezakha mzimba

Iprofayili yesondlo yobisi iyamangalisa.

Emva kwayo yonke loo nto, yenzelwe ukondla ngokupheleleyo izilwanyana ezisandul 'ukuzalwa.

Ikomityi enye (244 gram) yobisi olupheleleyo lweenkomo luqulathe (2):

• Iikhalori: 146
• Iprotheni: 8 iigrem
• Amafutha: 8 iigrem
• Ikhalsiyam: I-28% ye-RDA
• Vitamin D: I-24% ye-RDA
• URiboflavin (B2): Iipesenti ezingama-26 ze-RDA
• Vitamin B12: I-18% ye-RDA
• Potassium: I-10% ye-RDA
• Iphosphorus: Iipesenti ezingama-22 ze-RDA
• Selenium: I-13% ye-RDA

Ubisi ngumthombo ogqwesileyo weevithamini kunye neeminerals, kubandakanya "izakhamzimba ezixhalabisayo," ezingatyiwa ngabantu abaninzi ().

Inika i-potassium, i-B12, i-calcium kunye ne-vitamin D, ezinqongopheleyo kwizidlo ezininzi ().

Ubisi ikwangumthombo olungileyo wevithamini A, wemagniziyam, zinc kunye thiamine (B1).

Ukongeza, ngumthombo ogqwesileyo weprotheni kwaye iqulethe amakhulu ee-acid ezahlukeneyo, kubandakanya i-conjugated linoleic acid (CLA) kunye ne-omega-3s ().

I-linoleic acid edibeneyo kunye ne-omega-3 fatty acids zidibene neenzuzo ezininzi zezempilo, kubandakanya ukunciphisa umngcipheko wesifo seswekile kunye nesifo sentliziyo (,,,).

Umxholo wesondlo wobisi uyahluka, kuxhomekeka kwizinto ezinje ngamanqatha kunye nokutya kunye nonyango lwenkomo evela kuyo ().

Umzekelo, ubisi oluvela ezinkomeni ezitya kakhulu ingca luqulathe izixa eziphezulu kakhulu ze-linoleic acid kunye ne-omega-3 fatty acids ().

Kwakhona, ubisi lweenkomo oluphila ngokutya kunye nengca luqulathe izixa eziphezulu ze-antioxidants eziluncedo, ezinje nge-vitamin E kunye ne-beta-carotene, enceda ukunciphisa ukudumba kunye nokulwa noxinzelelo lwe-oxidative ().

Isishwankathelo Ubisi luqulathe uluhlu lwezondlo, kubandakanya iivithamini, iiminerali, iiprotein, amafutha asempilweni kunye ne-antioxidants. Gcina ukhumbule ukuba umxholo wesondlo unokuhluka ngokuxhomekeka kwizinto ezininzi.

2. Ngumthombo olungileyo weProteni esemgangathweni

Ubisi ngumthombo ocebileyo weprotheni, kunye nekomityi enye kuphela ene-8 gram.

Iprotein iyimfuneko kwimisebenzi emininzi ebalulekileyo emzimbeni wakho, kubandakanya ukukhula kunye nophuhliso, ukulungiswa kweselula kunye nokulawulwa kwenkqubo yomzimba yokuzikhusela ().

Ubisi luthathwa njenge “protein epheleleyo,” nto leyo ethetha ukuba iqulethe zonke i-amino acid eziyimfuneko emzimbeni wakho ukuze usebenze kakuhle ().

Zimbini iintlobo eziphambili zeprotheyini ezifumaneka kubisi-casein kunye neprotey ye-whey. Zombini zithathwa njengeeproteni ezikumgangatho ophezulu.

I-Casein yenza uninzi lweprotheni efumaneka kubisi lweenkomo, ezibandakanya i-70-80% yomxholo weprotheni iyonke. I-akhawunti ye-Whey ejikeleze i-20% ().

Iprotey ye-Whey iqulethe i-amino acid leucine ene-branched-chain, isoleucine kunye ne-valine, zonke zidityaniswe nezibonelelo zezempilo.

I-amino acid yesebe inokuba luncedo ngakumbi ekwakheni izihlunu, kuthintelo lokuphulukana nezihlunu kunye nokubonelela ngamafutha ngexesha lokuzilolonga (,).

Ukusela ubisi kunxulunyaniswa nomngcipheko ophantsi wokulahleka kwemisipha okunxulumene nobudala kwizifundo ezininzi.

Ngapha koko, ukusetyenziswa okuphezulu kobisi kunye neemveliso zobisi kunxulunyaniswe nobunzima bomzimba wonke kunye nokusebenza okungcono komzimba kubantu abadala ().

Ubisi luye lwabonakaliswa ukonyusa ukulungiswa kwemisipha kwiimbaleki.

Ngapha koko, uphononongo oluninzi lubonakalisile ukuba ukusela ubisi emva kokuzivocavoca kunganciphisa ukonakala kwemisipha, kukhuthaze ukulungiswa kwezihlunu, kwandise amandla kunye nokunciphisa ukukhathazeka kwezihlunu (,,).

Ngaphezulu, kuyindlela yendalo kwiiprotheyini ezisetyenziweyo ezithengisiweyo ekubuyiseleni emva kokusebenza.

Isishwankathelo Ubisi ngumthombo otyebileyo weprotein esemgangathweni equlathe zonke i-amino acid ezilithoba. Inokukunceda ukunciphisa ukulahleka kwemisipha kunye nokukhuthaza ukulungiswa kwemisipha emva kokuzivocavoca.

3. Ubisi lweZibonelelo zeMpilo yeTambo

Ukusela ubisi kudala kunxulunyaniswa namathambo asempilweni.

Oku kungenxa yendibaniselwano yayo enamandla yezinongo, kubandakanya ikhalsiyam, i-phosphorus, i-potassium, iprotein (kunye nokutya okunengca, okunamafutha apheleleyo) i-vitamin K2.

Zonke ezi zondlo zibalulekile ekugcineni amathambo omelele, asempilweni.

Malunga ne-99% ye-calcium yomzimba wakho igcinwe emathanjeni akho nasemazinyweni ().

Ubisi ngumthombo ogqwesileyo wezakhamzimba umzimba wakho othembele kuwo ukuze ufumane i-calcium ngokufanelekileyo, kubandakanya ivithamin D, ivithamin K, iphosphorus kunye nemagnesium.

Ukongeza ubisi kunye neemveliso zobisi ekudleni kwakho kunokuthintela izifo zethambo ezifana ne-osteoporosis.

Izifundo zidibanise ubisi kunye nobisi kumngcipheko omncinci we-osteoporosis kunye nokwaphuka, ngakumbi kubantu abadala (,,).

Ngaphezulu, ubisi ngumthombo olungileyo weprotheni, isondlo esiphambili kwimpilo yethambo.

Ngapha koko, iprotein yenza malunga ne-50% yevolumu yethambo kwaye ijikeleze isinye kwisithathu sobunzima bethambo ().

Ubungqina bucebisa ukuba ukutya iiprotheyini ezininzi kunokukhusela ekulahlekelweni ngamathambo, ngakumbi kwabasetyhini abangatyiyo ukutya okwaneleyo ().

Isishwankathelo Ubisi luqulathe iintlobo zezakha mzimba ezixhamlisa impilo yethambo, njenge calcium, ivithamin D, iphosphorus kunye nemagniziyam. Izifundo zibonisa ukuba ukutya ubisi kunye neemveliso zobisi kunokuthintela i-osteoporosis kunye nokunciphisa umngcipheko wokuqhekeka.

4. Inceda ukuthintela ukuzuza kobunzima

Izifundo ezininzi ziye zadibanisa ukutya ubisi kumngcipheko omncinci wokutyeba kakhulu.

Into enomdla kukuba, esi sibonelelo sinxulunyaniswe nobisi olupheleleyo.

Isifundo esenziwe kwi-145 yabantwana baseLatino abaneminyaka emithathu bafumanisa ukuba ukusetyenziswa okunamafutha aphezulu kunxulunyaniswa nomngcipheko omncinci wokutyeba kakhulu ebuntwaneni ().

Olunye uphononongo kubandakanya ngaphezulu kwe-18,000 yabasetyhini abaphakathi kunye nabasetyhini abadala babonisa ukuba ukutya iimveliso zobisi ezinamafutha aphezulu kunxulunyaniswa nokuzuza ubunzima kunye nomngcipheko ophantsi wokutyeba kakhulu).

Ubisi luqulathe izinto ezahlukeneyo ezinokuthi zibe negalelo ekunciphiseni ubunzima kunye nokukhusela ukutyeba.

Umzekelo, umxholo weprotini ephezulu kunceda uzive ugcwele ixesha elide, elinokuthintela ukutya kakhulu (, 31).

Ngaphaya koko, i-linoleic acid edityanisiweyo kubisi ifundelwe ukubanakho ukonyusa ukulahleka kwesisindo ngokukhuthaza ukonakala kwamafutha kunye nokuthintela ukuveliswa kwamafutha ().

Ukongeza, uninzi lwezifundo ezinxulumene nokutya okunotye kwi-calcium enomngcipheko omncinci wokutyeba kakhulu.

Ubungqina bubonisa ukuba abantu abanokutya okuphezulu kwe-calcium yokutya banomngcipheko omncinci wokutyeba kakhulu okanye ukutyeba kakhulu.

Izifundo zibonise ukuba amanqanaba aphezulu e-calcium yokutya akhuthaza ukonakala kwamafutha kwaye kuthintela ukufunxwa kwamafutha emzimbeni (,).

Isishwankathelo Ukongeza ubisi, ngakumbi ubisi olupheleleyo, kwisidlo sakho kunokuthintela ukutyeba.

5. Ubisi Luyisithako Esibhetyebhetye

Ubisi sisiselo esinesondlo esinika inani lezibonelelo zempilo.

Ngapha koko, sisixhobo esinebhetyebhetye esinokongezwa ngokulula kwisidlo sakho.

Ngaphandle kokusela ubisi, zama ezi ngcamango zokuzibandakanya kwinkqubo yakho yemihla ngemihla:

• Smoothies: Yenza isiseko esihle kakhulu, esineprotheyini ephezulu yesmoothies esempilweni. Zama ukudibanisa nemifuno kunye nesixa esincinci seziqhamo kwi-snack yokutya okunesondlo.
• Oatmeal: Inika ukutya okunencasa, okunesondlo ngakumbi emanzini xa usenza i-oatmeal yasekuseni okanye ingqolowa eshushu.
• Kofu: Ukuyongeza kwikofu yakho yasekuseni okanye iti kuya kunika isiselo sakho ukuba sandise izondlo eziluncedo.
• Iisobho: Zama ukuyongeza kwiresiphi oyithandayo yesuphu yokongeza incasa kunye nesondlo.

Ukuba awuyongxaki yobisi, zikhona ezinye iimveliso zobisi ezineeprofayili zezondlo ezifanayo.

Umzekelo, iyogurt engenaswekile eyenziwe ngobisi iqulethe umlinganiselo ofanayo weprotheni, ikhalsiyam kunye nephosphorus.

I-yogurt yindlela esempilweni eguquguqukayo kwiidipsi ezenziweyo kunye nokuthanjiswa.

Isishwankathelo Ubisi sisithako esinezinto ezininzi ezinokongezwa kwindlela otya ngayo ngeendlela ezininzi. Zama ukuyongeza kwi-smoothies, ikofu okanye i-oatmeal yakho yasekuseni.

Ubisi Akululo Wonke umntu

Nangona ubisi lunokuba lukhetho olulungileyo kwabanye, abanye abanako ukulugaya okanye bakhethe ukungaludli.

Abantu abaninzi abakwazi ukunyamezela ubisi kuba abakwazi ukwetyisa i-lactose, iswekile efumaneka kubisi nakwiimveliso zobisi.

Into enomdla kukuba, ukunganyamezelani kwe-lactose kuchaphazela malunga ne-65% yabemi behlabathi (35).

Abanye bakhetha ukungaludli ubisi okanye iimveliso zobisi ngenxa yezithintelo ekudleni, iinkxalabo zempilo okanye izizathu zokuziphatha.

Oku kukhokelele kwiindidi ezahlukeneyo zobisi lwe-nondairy, kubandakanya:

• Ubisi lweAlmond: Yenziwe ngeeamangile, enye indlela esekwe kwisityalo iphantsi kweekhalori kunye namafutha kunobisi lwenkomo.
• Ubisi lwekhokhonathi: Esi siselo sitropiki senziwe ngenyama yekhokhonathi kunye namanzi sinokuthambisa okucocekileyo kunye nencasa ethambileyo.
• Ubisi lweCashew: I-Cashews kunye namanzi ziyadityaniswa ukwenza le nto ibambekayo ibe sisityebi.
• Ubisi lweSoy: Inomlinganiselo ofanayo weprotein njengobisi lwenkomo kwaye inevumba elimnandi.
• Ubisi lweHemp: Olunye uhlobo lwenziwe ngembewu ye-hemp kwaye lubonelela ngesixa esifanelekileyo somgangatho ophezulu, iiprotein ezisekwe kwizityalo.
• Ubisi lweoat: Eli tshintsho lilunge kakhulu kunencasa ngokuhambelana okungqindilili, okwenza ukuba longezwe kakhulu kwikofu.
• Ubisi lwerayisi: Olukhetho olukhulu kwabo banobukrakra okanye i-allergies, njengoko i-allergenic encinci yazo zonke i-nondairy milk.

Xa ukhetha indawo yobisi lwe-nondairy, gcinani engqondweni ukuba uninzi lweemveliso ziqulathe izithako ezinje ngeeswiti, iincasa zokuzenzela, izinto zokulondoloza kunye nezikhuni.

Ukukhetha imveliso enezinto ezinqongopheleyo lukhetho olufanelekileyo xa uthelekisa iimveliso. Funda iilebheli zokufumanisa ezona zilungele iimfuno zakho.

Ukuba kunokwenzeka, bambelela kwiintlobo ezingenaswekile ukunciphisa umyinge weswekile eyongeziweyo ekutyeni kwakho.

Isishwankathelo Zininzi iindlela zobisi lwe-nondairy ezikhoyo kwabo bangakwaziyo okanye ukukhetha ukungaseli lubisi.

Umgca osezantsi

Ubisi sisiselo esinotyebiso esinokunceda impilo yakho ngeendlela ezininzi.

Ipakishwe ngezakha mzimba ezibalulekileyo ezifana ne-calcium, i-phosphorus, iivithamini ze-B, i-potassium kunye ne-vitamin D. Ngapha koko, ngumthombo ogqwesileyo weprotheni.

Ukusela ubisi kunye neemveliso zobisi kunokuthintela i-osteoporosis kunye nethambo kunye nokukunceda ugcine ubunzima obusempilweni.

Abantu abaninzi abakwazi ukwetyisa ubisi okanye bakhethe ukuluphepha ngezizathu zobuqu.

Kulabo banako ukukunyamezela, ukutya ubisi olukumgangatho ophezulu kunye neemveliso zobisi kuqinisekisiwe ukubonelela ngenani lezibonelelo zezempilo.