Uninzi lweMsoka weCow Unayo iCholesterol, Kodwa Unokhetho
Umbuzo othi, "Ingabe ubisi bunobomi be-cholesterol?" Basebenzisa impendulo elula: "Ewe, ngaphandle kwe-skim, okanye nonfat, ubisi. Umbuzo olandelayo. "
Kodwa izihlandlo zitshintshile, kwaye "ubisi" bethu ngoku alufi nje kwiinkomo (kunye, ukuya kwizinga elingaphantsi, kwiibhokhwe), kodwa nakwimithombo esekelwe kwisityalo ezinjengama-soybe, i-almonds, ilayisi kunye nekakhukhunathi. Kwaye, njengoko mhlawumbi uyazi, nokuba ubisi lweenkomo zobisi (milk milk) manje sele lufumaneka i-lactose (ushukela wobisi) -iyohlukeneyo kunye neendlela ezahlukeneyo ezisekelwe kumxholo weoli.
"Luhlobo luni lobisi olungcono kum?"
Ingaba into ebalulekileyo ebalulekileyo kufuneka uyazi ukuba ubisi lonke - ubisi lobisi olungenasisusa esisusiweyo - lunamafutha amaningi kunye ne-cholesterol kunanoma yimuphi na uhlobo lobisi. Ezinye izinto ezibalulekileyo ekufuneka ziqwalaselwe ziquka:
- Iimviwo zokukhula kunye nophuhliso zinemfuno ezithile zesondlo. Abafazi abakhulelweyo, abantwana abangaphezu kweminyaka emi-2 ubudala, kunye nentombazana idinga iprotheni, i-calcium kunye ne-vitamin D eninzi yobisi lobisi.
- Ngakolunye uhlangothi, abantu abafuna ukunciphisa i-cholesterol yabo yokutya (umzekelo, abo bazama ukunciphisa ubunzima okanye balandela ukutya okunentliziyo), kufuneka bacinge ezinye, i-nondairy, iifom zobisi.
Ukhetha njani ukuba uluhlobo luni lobisi? Ukuba intliziyo ibalulekile kuwe, ungazizama bonke. Nangona kunjalo, kufuneka uphinde ucinge ngeenkcukacha zabo ezihlukeneyo zokutya, ukufaneleka ngokusekelwe kwiimfuno zakho zokutya kunye / okanye ukukhathazeka kweengxaki , kunye neenzuzo zezempilo.
Ingcaciso apha ingakunceda wenze ukhetho lwakho.
Ubisi (iCow's) Ubisi, weNdabuko kunye neNgcasa
Ubungqina ukuba uyazi kakuhle iintlobo zobisi zobisi ezifumanekayo: ubisi lonke (ama-3% okanye amaninzi amaninzi athileyo , uhlobo olune-cholesterol enkulu), ubisi obisi-2% (i-fat), i-1% (i-fat) ubisi, i-fat ( ubisi, u-nonfat) ubisi, kunye nobisi olungenalo i-lactose.
Ubisi bonke. Ubisi lweenkomo kungekho namanqatha asuswe, ubisi lonke luqulethe inani eliphezulu le-cholesterol yokutya ngokuthelekiswa nobisi obuncitshisiweyo (jonga ngezantsi). Kananjalo ineekhalori ezingama-150 kunye ne-8 grams yeenqatha nganye ngekomityi, 8.5% yamanzi angabisi yobisi kunye namanqaku angama-88%. Ukongeza kwi-fat content (3%), ubisi bonke buphezulu kwiiprotheni zendalo, i-vitamin D kunye ne-calcium.
I-Milk Milk ekhutshwayo. Ubisi obuqukethe i-1% kunye ne-2% ye-fat eyaziwa ngokuba yi-"fat-fat-fat" yobisi, kunye ne-nonfat okanye ubisi obungenawo mafutha bubizwa ngokuba yi- milk .
Ubisi obunamaLotto. Olu lobisi lwezobisi lubanjwe ukudiliza i-lactase, ishukela yendalo efumaneka kwimveliso yobisi. Ubisi lwe-Lactose-mahhala buza kwiindidi ezifanayo "njengesiqhelo" sobisi lobisi kunye nesiprofeto esifanayo.
Ngokubanzi, xa kuziwa ekunciphiseni izinga lakho le-cholesterol, amanqatha amaninzi amaninzi ebisi lakho lobisi, ngcono.
I-Almond Milk, "i-Nutty" enye
Eyenziwe kumarmond omhlaba, ubisi lwe-almmond lukhululekile ngokwemvelo i-lactose, ayikho ioli egcweleyo, kwaye iphantsi kweekhalori xa kuthelekiswa nobunye ubisi. Kodwa ngelixa i-almond iphezulu kwiiprotheni, ubisi lwe-alimondi abukho, kwaye akusiyo imithombo efanelekileyo ye-calcium, mhlawumbi-nangona iimveliso ezininzi zongezelelwa nge-calcium ne-vitamin D.
Qaphela: Ukuba unobungozi kunoma yiluphi udidi lwe nut, kufuneka uphephe ukusela ubisi lwe-almond.
I-Soy Milk, Eyaziwayo Ngama Vegans
Njengoko uyazi, ubisi lwe- soy lwenziwa kwi-soybean. Ngokwemvelo, i-lactose-ne-cholesterol-free, ubisi lwe-soy ngumthombo omuhle weprotheni, i-potassium, i-vithamini A, i-D, ne-B12, kwaye (xa ixhaswa) i-calcium. Iyancitshiswa kakhulu kwioli egcweleyo kwaye ifaniswa neekhalori zokucoca ubisi.
Qaphela: Iziphumo zesifundo samathambo esandula kutshanje sibonisa ukuba ukuphakama okuphezulu kokutya kwesoyi kungabangela iingxaki zokuzala.
I-Milk Milk, Intshontsho enokwenzeka ukuba i-Trigger Allergies
Eyenziwe kwilayisi kunye namanzi, irayisi yerayisi yinto encinci ye-allergenic yazo yonke yobisi, ngoko kuya kuba yinto enhle kubantu abano-lactose abangaxhasiyo okanye abanomdla wokutya.
Akuyena umthombo ofanelekileyo we-calcium okanye i-vitamin D ngaphandle kokuba uncediswa kunye nezi zondlo.
Qaphela: Ubisi belayisi buphantsi kakhulu kwiiprotheni kwaye kakhulu kakhulu kwi-carbohydrate, ngoko mhlawumbi akuyona into ekhethekileyo kubantu abanesifo sikashukela, abakhulileyo okanye abagijimi.
Ubisi lweKoconut, ophezulu kwiZondlo kunye nohlobo oluthile lwe-Fat
Usenokumangaliswa xa ufumanisa ukuba iikhonkco zihlelwa njengeziqhamo, kungekhona iantongomane, ngoko abantu abaninzi abanomdla wokutya amantongwane banokusela ubisi lwekakhukhunathi ngaphandle kokuba banokuphikisa. (Ukuba unomdla we-nut, kunjalo, kukulungele ukujonga ngogqirha wakho ngaphambi kokuqala ukutya okanye ukusela iimveliso eziqukethe ukhukhunathi.)
Iicoconuts zizityebi kwi-fiber kwaye ziqulethe izakhi ezininzi ezibalulekileyo eziquka iivithamini C, E, B1, B3, B5, kunye ne-B6 kunye neemaminerali ezifana nesinyithi, i-selenium, i-sodium, i-calcium, i-magnesium kunye ne-phosphorus.
Iikononutshi ziqulethe amaninzi amaninzi anamafutha amaninzi - ngokuqhelekileyo "enkulu-hayi" enkulu kubantu abafuna ukunciphisa ukungenisa kwabo mafutha okutya. Kodwa nantsi enye "inqabileyo yekakhukhunathi": Amanqatha kwiikhonkco aguqulwa emzimbeni wakho kwimveliso enempilo ebizwa ngokuthi i- monolaurin , eneempembelelo zokulwa ne-antibacterial and anti-virus. Ngoko ukusela ubisi lwekakhukhunathi kunokunceda umzimba wakho ulwe nezifo. Ukongezelela, amanqatha kwiikonkco ibonakala ichithwe kwaye ikhutshwe ngokukhawuleza, oku kuthetha ukuba akunakwenzeka ukuba igcinwe njengamafutha.
Qaphela: Ngenxa yokuba igcwele, amanqatha kwiikhonkco anganceda ekuphuhlisweni kwesifo senhliziyo. Ukuba unesifo senhliziyo okanye umngcipheko, jonga ugqirha wakho malunga nokutya iimveliso zekakhukhunathi.
Imithombo:
U-Whitney EN, uRolfes SR. "Ukuqonda ukutya," 12. Upapasho lweWadsworth (2010).
Lewin J. "Iinjongo zempilo ... ubisi lwekakhukhunathi." I-BBCGoodFood.Com (2016). http://www.bbcgoodfood.com/howto/guide/ingredient-focus-coconut-milk