Ukuba ucinga ukuba indawo yezobisi kwindawo yakho yokutya igcwele kakhulu kwezi ntsuku, ulungile. Zihambile iintsuku zokuba ukhethe phakathi kokulungileyo ubisi kunye ... nobisi. Ngoku, uninzi lwethu lujamelene neentlobo ezimbalwa zobisi lwezilwanyana, kunye nokukhethwa okungapheliyo kweemilk ezisekwe kwizityalo, iimilk ezinencasa, kunye neemveliso ezininzi zobisi.
Ukuthatha isigqibo sokuba yeyiphi eyona nto ilungele wena kunye nosapho lwakho unokuziva ukoyikeka, ke oku kukujonga kubuhle kunye neengozi zezinye zezona zikhetho zithandwayo. Ngaba kufuneka wenze utshintsho, ukongeza enye inketho, okanye unamathele kukhetho olwenziweyo-kunye nolokwenyani? Ukukhetha akufuneki ukuba kube nzima, yinto nje yokwazi ukuba yintoni iimfuno zosapho lwakho kwaye yintoni ebaluleke kakhulu kuwe. Makhe sijonge nzulu kuhlobo ngalunye lobisi ukukunceda wenze isigqibo esifanelekileyo, nesolwazi ngakumbi.
Isondlo kubisi lweenkomo
Siza kuqala ngeziseko, kwaye oko kuthetha ukuthetha malunga nokuba yeyiphi efrijini yakho ngoku. Ukuba unobisi lweenkomo ngesandla, unenkampani elungileyo. Sekusetyenziswe ngabantu ubuncinci iminyaka engama-7 500, kwaye uluntu lwenzululwazi lwanamhlanje luye lwaqhubela phambili ekunqumeni into enhle malunga nayo, yintoni embi kuyo, kwaye kutheni sinamathele kuyo. Oku ukutya okudala okudala ihlala ingumthombo olungileyo we-calcium (ekufuneka siyigcine impilo yethu yegazi kunye nethambo), kwaye ikwaqulathe isixa esikhulu se-choline (esisinceda ukulawula iishedyuli zethu zokulala, sibukhali inkumbulo yethu, kwaye sandise ukufunda). Isondlo sesithathu esikhulu kubisi yi-potassium, esetyenziswa ngumzimba wethu ukuthintela ukubetha. Ikwanceda kulawulo lwenkqubo yethu yokujikeleza kwegazi, kwaye yinxalenye ebalulekileyo yokugcina uxinano lweethambo.
Jonga ubisi lwakho. Ngaba ubisi luqinisiwe? Ubisi oluqinisiweyo longezwe kancinci kulo, kwaye ngumthombo omkhulu wevithamini D. Oko kuyanceda ukuxhasa amajoni ethu omzimba kwaye kwakhona, kudlala indima ekugcineni ithambo lethu. I-Vitamin D ikwanxulunyaniswe nemveliso ye Iiserotonin , esinceda ukulawula amandla kunye neemvakalelo zethu. Ngubani ongayifuniyo loo nto?
Ubisi lukwanxulunyaniswe nenye indawo yokugcina ingqondo. Uphononongo olwenziwe yiDyunivesithi yaseKansas lufumene unxibelelwano phakathi kokusetyenziswa kobisi kunye nobukho be-antioxidant ebizwa ngokuba yi-glutathione kwingqondo, enye inzuzo esandula kufunyanwa yabaxhasi bobisi beenkomo.
Iingozi ezinobisi lobisi
Ewe kunjalo, kwanento enolo hlobo lwembali yakudala ayizukuza ngaphandle kokukhathazeka, kwaye usenokuba weva mva nje malunga nezizathu zokuba ungaseli iglasi yakho yemihla ngemihla yobisi lwenkomo. Ngaba iphosakele kangakanani phantse iminyaka engamawaka asibhozo kwimbali yoluntu? Akukho nto igqibeleleyo, kwaye kukho izizathu ezifanelekileyo zokukhathazeka. Kungenxa yokuba iphakame kakhulu i-potassium kunye ne-phosphorus , Ukusela ubisi kunokuba yingozi kumntu onengxaki yokusebenza kwezintso. Ukuba izintso azinako ukususa izondlo ezongezelelekileyo, ezo zinongo ziya kuphoswa kwigazi, kwaye i-potassium eninzi okanye i-phosphorus inokubulala, kwiimeko ezimbi kakhulu. Ukufumana icalcium eninzi kunokubangela ingxaki kwaye kungakhokelela ekusileleni kwezintso okanye kuphuhliso lwamatye ezintso. Kwakhona, ezo ziimeko ezigqithileyo.
Enye yezona zinto zixhalabisayo unokuva okuninzi malunga nokusetyenziswa kwehomoni yokukhula kweenkomo kumzi mveliso wobisi. Eyona iphambili ibizwa ngokuba iinkomo somatotropin , Kwaye yaveliswa ekuqaleni ngo-1930. Kwakunobunzima kuphela obuveliswe ngo-1980. Xa yavavanywa kwaye yamkelwa yi-FDA, yagqitywa ukuba ikhuselekile ekusetyenzisweni komntu ikakhulu kuba ikhona njengeprotein ethi, ukuba ingena kumgudu wokugaya womntu, yaphulwe ziinkqubo zethu zesisu. (Kwaye kukhuselekile nakwiinkomo.)
Ixabiso likaJimmy john
Kukwabalulekile ukuba ufunde ileyibhile kulo naluphi na uhlobo lobisi oluthengayo. Umzi mveliso wobisi mkhulu kakhulu, kwaye kukho inani elikhulu ngokulinganayo leendlela zobisi eziguqulwa kwifom eluhlaza ngaphambi kokuba ihlasele iishelfu. Iindidi ezinamafutha asezantsi kunokuba lukhetho olusempilweni kusapho lwakho, kodwa ezinye (ngakumbi ubisi olunencasa kunye nezo zithengiswa ebantwaneni) zinokuba netoni yeswekile eyongeziweyo kunye nezinto eziswiti.
Iicokies ezi-3
Ngaba ufanele uyithenge?
Sukuba nexhala, asizukuxelela ukuba kuya kufuneka ulahle ubisi lwakho lwenkomo. Ngokubanzi, ityala ngokubanzi lixhasa ukugcina loo galon endaweni yayo kwifriji yakho. Ukuxhalaba malunga nomxholo wekhalori kunye namanqatha kubisi olupheleleyo kunokushenxiswa ngokukhetha ezinye iindlela zobisi, kwaye ukuba wenzayo, ngekhe kubekho ukulahleka kweprotein, calcium kunye nezinye izinto ezilungileyo. Ngaphandle kwalo mgaqo, kunjalo, ngabantu abane-lactose-enganyamezelaniyo. Inkqubela phambili kwisayensi kunye nokulungiswa kobisi kunokukhokelela kutshintsho olukhulu kule ndima, nangona kunjalo, ezinye iinkampani sele zithengisa a Ayinayo i-lactose Inguqulelo yobisi lwenkomo.
Ubisi lweenkomo inenye inzuzo ngaphezu kwezinye iintlobo zobisi, kwaye yinto yendalo esingqongileyo. Abo banenkxalabo malunga nefuthe lokutya kwabo kunye nokuchitha kwabo kwimekobume banokuyixabisa inyani yokuba indawo ezininzi zinokufumana ubisi lwenkomo ekuhlaleni ukunciphisa iindleko zokuhamba kunye nefuthe lokusingqongileyo. Imithombo yolunye uhlobo lobisi inokuba nefuthe elincinci lokuluhlaza kwiplanethi, kwaye iivenkile ezinkulu ezininzi zigcina amafama obisi lwasekhaya kwishishini.
Isondlo kubisi lwe-soy
Ubisi lweSoy luhlala lolunye lwezona zikhetho ziphambili kwabo bafuna enye indlela kubisi lwesilwanyana, kwaye yeyona nto yokuqala oyibonileyo ivela kwiishelufa. Ndilubisi yenziwa ngu ukugaya iimbotyi zesoya ezifakelwe emanzini, emva koko zihluza izinto eziqinileyo. Ubisi olubangelwayo luphezulu kakhulu kwiiproteni kunye ne-potassium, kwaye ayinamafutha amancinci axhalabisa abantu abaninzi malunga nobisi lweenkomo.
Njengobisi lweenkomo, ubisi lwe-soy lunokuqiniswa ukonyusa izibonelelo zalo zendalo. Ukuba unomdla malunga nokuzalisa iimfuno zakho zemihla ngemihla zekhalsiyam, ubisi lwesoya olunqatyisiweyo ihlala iqulethe yonke ikhalsiyam enokuyidinga ngaphandle kwe-lactose enokubangela ukuba abanye basabele gwenxa kwezinye iintlobo zobisi. Xa kuziwa kumxholo wekhalori, ubisi lwe-soy ngokubanzi malunga nokuba lubisi lweenkomo. Inxalenye yokuthandwa kobisi lwe-soy ikwavela kwinto yokuba ayinayo i-cholesterol, kwaye ukugcina iliso kwi-cholesterol yinto ehlala ihleli kubantu abaninzi.
Iingozi ezinokwenzeka kubisi lwe-soy
Izifundo zibonise ukuba ubisi lwe-soy kunokuba yinto yekrele elintlangothi-mbini, kwaye ukuba wenza izigqibo nosapho engqondweni, unokufuna ukucinga kabini malunga nokutshintsha. Isifundo esinye, esenziwe ngu KwiYunivesithi yaseHarvard , ifumene ikhonkco phakathi kokusetyenziswa kobisi lwe-soy kunye ne-sperm concentration. Izifundo ziye zajonga unxibelelwano phakathi kokusetyenziswa kwesoya kunye umhlaza webele , kodwa iziphumo koku bezingangqinelani.
Enye into enokubakho ukuwa Ubisi lwe-soy kukuba i-soy ihlala ithintela ukubanako komzimba ukufumana izakhamzimba, ezinokuthi zirhoxise ezinye zezibonelelo ocinga ukuba uzifumana ngokusela. Ngokwe-American Nutrition Association, ubisi lwe-soy lunokubangela iingxaki ezinkulu xa lunikwa abantwana abancinci. Kuba abantwana badinga inani elithile le-cholesterol ekukhuleni okunempilo kwenkqubo yabo yemithambo-luvo, ukufaka endaweni yobisi lwe-soy kunokubangela umonakalo omkhulu kumzimba okhulayo womntwana.
Kwaye kwafunyaniswa ukuba abantwana abatya ubisi lwe-soy bahlupheka kukungalingani kwehomoni, kwaye amanqanaba aphezulu e-estrogen afunyenwe kwabo bantwana enza abaphandi bazibuze ukuba ingaba inokunxulunyaniswa nokuphuhliswa kwemihlaza ethile yabantu abadala. (Kwakhona, isigwebo sisekho kuloo nto.) Kuyenzeka ukuba uhlakulele ukungabikho komzimba kwi-soy, ngakumbi xa ubonakaliswe kuyo esemncinci. I-soy eninzi kakhulu, nakwindlela yokutya yomntu omdala, kuthetha ukwanda kwengozi yokuphucula i-allergies, kwaye kuye kwaziwa ukuba kubangele ukuqhuma kunye nokuphazamiseka kwabanye abantu. Ukuba uzama ukulahla i-lactose ekutyeni kwakho, isoya isenokungabi lukhetho olufanelekileyo ekuhambeni kwexesha.
Ngaba ufanele uyithenge?
Konke kuza ekukhetheni indlela yokuphila kunye neelebheli zokufunda. I-Soy inokuba lukhetho olusempilweni ngentliziyo ngokumodareyitha, kodwa ukufunda iilebheli kunye nokuqinisekisa ukuba ukhetha amafutha aphilileyo kunye ne-calcium kwenye indawo kubalulekile. Kuya kufuneka ulumke malunga neemveliso ezineswekile eyongeziweyo, ezinokuthi zenze ukuba olu khetho luqaphele ukuba alunampilo. Ngokwengxelo evela Ukutya kunye neZiko lokuLungela iYunivesithi yaseDuke , nabani na ofuna ukongeza ubisi lwe-soy ekudleni kwabo kufuneka akhumbule izinto ezimbalwa eziphambili. Ukuze ufumane izibonelelo zecholesterol esezantsi ngaphandle kokuzibeka emngciphekweni owongezelelweyo, inani elinconywayo lemihla ngemihla lesoya ngama-25 eegram. Ukumodareyitha kubalulekile (oku akunakucinezelwa ngokwaneleyo), kwaye eyona ndlela yokusebenzisa ubisi lwe-soy idibene nohlobo lobisi lobisi.
Isondlo kubisi lweamangile
Ngokukrakra. Ngubani ongazithandi iiamangile? Banempilo, banencasa, batya kakhulu, kwaye banencasa ehamba nanto nantoni na onokucinga ukuba banesidlo sakusasa, ukusuka kwiipanekuku ukuya kubisi. Ke ayothusi loo nto Ubisi lweamangile lolunye lwezona milki zaziwayo, ezingezizo izilwanyana onokuzifumana. Ngokuqinisekileyo ziiamangile eziguqulweyo zaza zaba kwifom ye-fluid ekufuphi, emva koko zaxinzelelwa ukususa naziphi na iziqwenga ezishiyekileyo kwaye zixutywe namanzi. Ubisi olusiphumo ngokuqinisekileyo lunezinzuzo zalo zesondlo.
Ubisi lweAlmond inokuba yinto ebalulekileyo endaweni yezilwanyana zezilwanyana, ngakumbi kubantu abazama ukunciphisa umzimba okanye abo babukele i-cholesterol yabo. I-calorie ephezulu kakhulu, kwaye nganye isebenza ngokulinganayo malunga nesiqingatha seekhalori ezifumaneka kubisi lweenkomo. Kukwakho ne-cholesterol engenasiphelo ngokupheleleyo, oko kuthetha ukuba inezinto ezithile eziphambili eziza kuyenza. Isifo sentliziyo yingxaki enkulu yezempilo kwihlabathi lanamhlanje, kwaye nabantu abaninzi abazama ukwehlisa i-cholesterol, ubisi lwe-amangile lunokuba sesinye isixhobo kwi-arsenal. Ubisi lweAlmond luye lwafumana ukuthandwa ngokusekwe kwenye into esweleyo: i-lactose. Ngelixa ubisi lweenkomo lunokuthetha umhlaba wentlungu kunye nokungonwabi kwabanye abantu, ubisi lweamangile lukhuselekile ngokupheleleyo kwi-lactose-enganyamezelani.
I-sweetener ekudleni ipilisi
Iingozi ezinokubakho kubisi lweamangile
Kukho izinto ezimbalwa ekufuneka uzazi ngaphambi kokwenza tshintshela kubisi lweamangile . Ubisi lwe-almond buninzi, buncinci kakhulu kwiprotheyini kunobisi lwenkomo, kwaye ukusukela ukuba ukukhonza okukodwa kubandakanya kuphela i-1 gram yeprotein (xa kuthelekiswa ne-8 gram ngokusebenza kufumaneka kwilitha yakho ethembekileyo yobisi lwenkomo), loo nto ayenzi umthombo olungileyo.
Ukuba unethemba lokuba iglasi enesidlo sakusasa izakufumana zonke izibonelelo zesondlo oza kuzifumana kwizandla zeamangile, oko ngekhe kwenzeke. Ezinye iivithamini ziyasuswa emva kokuba iiamangile zenziwe umgubo, kodwa njengezinye iintlobo zobisi, iinguqulelo ezinqatyisiweyo zinokuthatha indawo yezinye izakha mzimba ezingekhoyo. Ubisi lwe-almond oluqinisiweyo luba namanqanaba aphezulu e-calcium, kunye namanqanaba aphezulu e-A, D, E, kunye ne-B-12 iivithamini. Kodwa loo nto iyahluka, kwaye kuya kufuneka ufunde iilebheli ukuze ubone ukuba ufumana ntoni.
Ngelixa ujonge ezo labels, jonga amagama anje 'ngothandiweyo.' Ukuthatha isitya sale nto kuthetha ukuba usela iswekile eninzi eza kulwa nazo naziphi na izibonelelo zempilo onokuzifumana ngokutshintsha. Jonga iphaneli yesondlo kwaye ubone ukuba i-vanilla flavour ibandakanya itoni yeswekile.
Ngaba ufanele uyithenge?
Ukuba uzama ukubuyisela isidlo sakusasa esiqhelekileyo ngesiqhelo ngento ethile enolwazi ngempilo, ubisi lweamangile lunokusetyenziselwa ukubambela kwizinto ezinje ngee-smoothies, kwikofu yakho, kwiicereal, okanye kwi-oatmeal. . Ngokubanzi, kuya kukunceda unciphise amanye amafutha kunye ne-cholesterol ozama ukuhlala kude nayo, kodwa isengumthengi olumkileyo.
Ubisi lweAlmond ayikhuthazwa njengobuyiselo olupheleleyo lobisi lwabantwana abangaphantsi konyaka ubudala. Ngaphandle komxholo weprotheni yokwenyani onokuthetha ngawo, iintsana ezinikwa ubisi lweamangile kuphela zinokuphuhlisa ukusilela kwezondlo ezinokubangela iingxaki ngakumbi emgceni. Kubantu abadala, nangona kunjalo, inokuba yindawo efanelekileyo yobisi engeyiyo yobisi (ukuba awunayo i-allergies), kwaye ukuba nje unonophelo malunga nokufunda iilebula kunye nokuthintela iinguqulelo ezineswekile ezinobunzima ezibandakanya uninzi lwazo Ubisi lweamangile kunye neendidi ezinencasa.
Kwenzeka ntoni ngobisi olukhuphukileyo nobisi olujiyileyo?
Ezinye iiresiphi zibiza ubisi olukhuphukileyo kwaye ezinye zibiza ubisi olunamanzi, kwaye kulula ukubadida. (Sonke besikhona. Sonke sime evenkileni silibale into ebesiyifuna. Sonke sikhethe kakubi.) Bajonge iphantse yafana kwaye, enyanisweni, basondele kakhulu kuyo. Zombini ezi ntlobo lubisi oluye lwasuswa malunga neepesenti ezingama-60 zamanzi, kwaye umahluko ubumnandi.
Ubisi olunamanzi, nokuba le nto inokuthi iswiti okanye hayi, iqulethe ubuncinci iipesenti ezingama-40 zeswekile. Iswekile yongezwa kubisi emva kokuba kususwe amanzi. Ukuba akukho shukela longezwayo, ke lubisi olo lukhuphukile. Indlela elula yokuxela ukuba yeyiphi na iresiphi eyifunayo kukuba ukhumbule ukuba ubisi olujijekileyo lwezinto ezimnandi, kwaye ubisi olumphunga luluhle. Azinakutshintshana, kwaye ukongeza into engalunganga inokonakalisa isitya sonke.
Kutheni le nto ivodka ingabambeki
Ngaba ufanele ukuzithenga? Ngokuqinisekileyo . Kuba zombini zenziwe enkonkxiweyo zaze zalungiswa, kulungile ukuba uthenge iitoti ezimbalwa kwaye uzigcine ekhabhathini okwethutyana. Ubisi olunamanzi aluncedo ukuba ujikeleze wenze i-caramel sauce yakho, kwaye kuba ikongeza ubumnandi kwiti okanye ikofu yakho, inokuba ngumsindisi xa kunokwenzeka uphume kubisi oluqhelekileyo okanye creamer.
Ubisi oluphucukileyo lukwanceda ukuba ujikeleze. Ukuba ubeka iliso kwikhalori yakho kunye nokutya okunamafutha, ubisi oluphuculweyo lungasetyenziselwa ukuthatha indawo yekhrimu enzima, kwaye iya kunceda ukwenza iisobho kunye ne-casseroles ziziva zinetyala. Kwipinki, inokusetyenziswa njengendawo yokupheka ubisi, nayo.
Kuthiwani ngazo zonke ezinye iimilki ezintsha?
Ke kwenzeka ntoni ngabo bonke aba badlali batsha kumdlalo wobisi?
Ezinye zazo zinjalo kakhulu abadlali abadala . Ubisi lweebhokhwe luyavela kwiishelufa ngakumbi nangakumbi, kuzo zombini iifom zobisi kunye netshizi. Ixabiso lesondlo liyafana nobisi lwenkomo. Ubisi lweBuffalo luphezulu kakhulu kumanqatha nakwi-casein, eyenza ikulungele ukwenziwa kwesonka samasi. Ubisi lwekamela ngokuyintloko luguqulelo olunetyiwa oluncinci lobisi lwenkomo oluphezulu kakhulu ku-vitamin C, olwenza ukuba lubengoyena mntu ungena (okanye ongazithandiyo) iziqhamo kunye nemifuno. Ubisi lweegusha luphezulu kunamafutha kunye neeprotein, kwaye inokwakheka okuyenza ilungele iyogathi kunye netshizi.
Kukho nezinye iintlobo ezingezizo ezobisi, ezingezizo ezesilwanyana ezibetha ezishelifini. Ubisi lwekhokhonathi Ayinayo i-lactose kwaye iqulethe inani eliphezulu leevithamini ezinjenge-C, E kunye no-B. Iphakamileyo nakwifayibha, kodwa kuba inexabiso elininzi lamafutha, nawo, kufanelekile ukuba uthintelwe ukuba ukhathazekile ngempilo yentliziyo yakho . Ubisi lwerayisi Ngenye indlela, kwaye ukongeza ekuqiniseni ukuba ubenazo zonke izinto ezilungileyo ozifunayo kubisi lwakho, kunokuba yinto efanelekileyo kwabo banokunganyamezelani ne-lactose, i-lactose ye-allergies, okanye i-nut allergy.
