Ubisi Iningi LamaKhozi Unomkhuhlane We-Cholesterol, Kodwa Unayo Izinqumo
Umbuzo othi, "Ingabe ubisi lunoketshezi lwe-cholesterol?" Lusetshenziselwa ukuphendula impendulo elula: "Yebo, ngaphandle kwe-skim, noma nonfat, ubisi. Umbuzo olandelayo. "
Kodwa izikhathi zishintshile, futhi "ubisi" lwethu manje aluveli nje kuphela ezinkomeni (futhi, kancane kancane, ezimpilweni), kodwa futhi ezivela emithonjeni esekelwe ezitshalweni ezifana namasiyi, ama-almonds, ilayisi, kanye nekakhukhunathi. Futhi, njengoba mhlawumbe uyazi, ngisho nobisi lwe-milk (cow) manje selutholakala i-lactose (ushukela lobisi) -free and in various forms okusekelwe kokuqukethwe kwawo okunamafutha.
"Luhlobo luni lobisi olungcono kimi?"
Mhlawumbe iqiniso elibaluleke kunazo zonke okufanele ukwazi ukuthi ubisi lonke - ubisi lwezimbuzi lapho kungekho mafutha asuswe khona - unamakholori amaningi ne-cholesterol kunanoma yiluphi olunye uhlobo lobisi. Ezinye izinto ezibalulekile okufanele uzicabange zihlanganisa:
- Izikhathi zokukhula nokuthuthukiswa zinesidingo esithile sokudla okunomsoco. Abesifazane abakhulelwe, izingane ezingaphezu kweminyaka emibili, kanye nentsha zidinga amaprotheni, i-calcium, ne-vitamin D egcwele ubisi lwebele.
- Ngakolunye uhlangothi, abantu abadinga ukunciphisa ukudla kwabo kwe-cholesterol (isibonelo, labo abazama ukunciphisa isisindo noma balandela ukudla okunempilo), kufanele bacabange ezinye, i-nondairy, izinhlobo zobisi.
Ngakho unquma kanjani ukuthi iyiphi uhlobo lobisi oluzosetshenziswa? Uma ukunambitheka kubalulekile kuwe, ungazama konke. Kodwa-ke, kufanele uphinde ucabangele amaphrofayili abo okudla okunomsoco, ukufaneleka okususelwa ekudleni kwakho okudingekayo kanye / noma ukukhathazeka kokungezwani , kanye nezinzuzo zezempilo.
Ulwazi lapha lungakusiza wenze ukhetho lwakho.
Ubisi (Umkhombe) Ubisi, Isidabu futhi Esihlwabusayo
Akungabazeki ukuthi ujwayelene nezinhlobonhlobo zobisi zobisi olutholakalayo: ubisi lonke ( amafutha angu-3% noma ngaphezulu anamafutha amaningi , uhlobo olune-cholesterol kakhulu), ubisi obunama-2% (amafutha), u-1% (amafutha) ubisi, free, nonfat) ubisi, ngisho nobisi obungenayo i-lactose.
Ubisi Ogcwele. Ubisi lwezinyosi ngaphandle kwamanoni asusiwe, ubisi lonke luqukethe inani eliphakeme kakhulu le-cholesterol yokudla uma kuqhathaniswa nobisi obuncishisiwe (bheka ngezansi). Ibuye ibe nama-khalori angu-150 nama-8 amagremu amafutha ngendebe ngayinye, ama-8.5% angama-milk solids, namanzi angu-88%. Ngaphandle kokuqukethwe kwamafutha aphezulu (3%), ubisi lonke luphakeme kuma-protini yemvelo, i-vitamin D ne-calcium.
I-Milk Milk ekhishwe ngamafutha. Ubisi oluqukethe ama-1% nama-2% amafutha abizwa ngokuthi "ubisi obuncishisiwe" ubisi, futhi ubisi olungenayo amafutha alujwayele ukubizwa ngokuthi ubisi lwe-skim .
Ubisi obunga-lactose. Lokhu kubisi lwezobisi olusetshenziselwa ukudiliza i-lactase, ushukela wemvelo olutholakala emikhiqizweni yobisi. Ubisi lwe-Lactose abuya ezinhlobonhlobo ezifanayo njengobisi lwe-milk "njalo" futhi unomsebenzi ofanayo wezokudla okunomsoco.
Ngokuvamile, uma kuziwa ekunciphiseni izinga lakho le-cholesterol, amafutha angaphansi okugcwala ubisi lwebele, angcono.
I-Almond Milk, i-"Nutty" Ehlukile
Yenziwe ngamalmond omhlabathi, ubisi lwe-almond u-lactose awunamvelo, awunawo ogcwele amafutha, futhi awunamakheleji aphansi uma kuqhathaniswa nezinye ubisi. Kodwa ngenkathi ama-alimondi ephakeme amaprotheni, ubisi lwe-almond aliyona, futhi akuwona umthombo omuhle we-calcium, noma-nakuba izinhlobo eziningi zenziwa nge-calcium ne-vitamin D.
Qaphela: Uma ugulisa kunoma yiluphi uhlobo lwe nut, kufanele ugweme ukuphuza ubisi lwe-almond.
I-Soy Milk, Eyaziwa Ngama-Vegans
Njengoba ungase ukwazi, ubisi lwe- soy wenziwe ngamasiya. Ngokuvamile, i-lactose- ne-cholesterol-free, ubisi lwe-soy umthombo omuhle wamaprotheni, i-potassium, amavithamini A, D, no-B12, futhi (uma kuhlanganiswa) i-calcium. Ibuye iphansi emafutheni agcwele futhi afaniswa namakholori ukuze ubisi ubisi.
Qaphela: Imiphumela yocwaningo olusanda kutholakala emtholampilo lisikisela ukuthi ukuphakama okuphezulu kokudla okuse-soy kungabangela izinkinga zokuzala.
I-Rice Milk, Okungalungile Kungenzeka Ku-Trigger Allerggies
Eyenziwe irayisi namanzi, ubisi lwelayisi yi-allergenic encane yobisi bonke, ngakho-ke kungaba yinto enhle kubantu abangenayo i-lactose noma abangenayo i-nut.
Akuwona umthombo omuhle we-calcium noma i-vithamini D ngaphandle kokuthi uhlanganiswe nalezi zakhi.
Qaphela: Ubisi lwelayisi buphansi kakhulu emaprotheni futhi bukhulu kakhulu kuma-carbohydrate, ngakho-ke cishe akuyona into engcono kunazo zonke kubantu abanesifo sikashukela, asebekhulile noma abagijimi.
Ubisi lweKoconut, Ukuphakama Okuphakeme Nokudla Okunempilo
Ungase umangale uma uthola ukuthi ukhukhunathi uhlukaniswa njengezithelo, hhayi amantongomane, ngakho-ke abantu abaningi abanezinyosi ezinamantongomuntu bangaphuza ubisi lwekakhukhunathi ngaphandle kokuba ne-reactionergic reaction. (Uma une-nutrient nut, Nokho, kungcono ukuhlola udokotela wakho ngaphambi kokuqala ukudla noma ukuphuza imikhiqizo equkethe ukhukhunathi.)
Ama-coconut aphethwe yi-fiber futhi aqukethe izakhi eziningi ezibalulekile ezifaka amavithamini C, E, B1, B3, B5, ne-B6 namaminerali njenge-iron, selenium, i-sodium, i-calcium, i-magnesium ne-phosphorus.
Ama-coconut anamafutha amanengi amaningi - ngokuvamile "a" cha "abantu" abadinga ukunciphisa ukudla kwabo ngamafutha okudla. Kodwa nakhu okunye "ukumangala kakhukhunathi": Amafutha ku-coconut aguqulwa emzimbeni wakho ube yinto ephilile kakhulu ebizwa ngokuthi i- monolaurin , enezifo zombili zokulwa ne-antibacterial kanye ne-antiviral. Ngakho ukuphuza ubisi lwekakhukhunathi kungasiza umzimba wakho ukulwa nezifo. Ngaphezu kwalokho, amafutha akakhukhunathi abonakala agciniwe futhi asuswe ngokushesha, okusho ukuthi akuncane ukugcinwa njengamafutha.
Qaphela: Ngenxa yokuthi igcwele, amafutha akakhukhunathi angabangela ekuthuthukiseni isifo senhliziyo. Uma unesifo senhliziyo noma izici zengozi, hlola nodokotela wakho mayelana nokudla imikhiqizo equkethe ukhukhunathi.
Imithombo:
U-Whitney EN, uRolfes SR. "Ukuqonda okunomsoco," 12th ed. I-Wadsworth Publishing (2010).
I-Lewin J. "Izinzuzo zezempilo ... ubisi lwekakhukhunathi." I-BBCGoodFood.Com (2016). http://www.bbcgoodfood.com/howto/guide/ingredient-focus-coconut-milk