John Myers
1. Akukho okunye ukutya okubonelela ngezondlo ezininzi njengobisi. Iprotheni yobisi ekumgangatho ophezulu inceda ukwakha izihlunu kwaye ilawula imetabolism kunye nomsebenzi wemisipha. I-calcium ayisiyonto nje yokwakha amathambo namazinyo, kodwa ikwadlala indima ebalulekileyo ekutshisweni kwamafutha. Izifundo ezitsha zibonisa: I-1 gram ye-calcium ngosuku (efunyenwe kwi-1/2 ilitha yobisi okanye iikomityi ezimbini ze-yogurt) inciphisa isalathisi sobunzima bomzimba ukuya kwi-15 ekhulwini.
2. Ukuba awuyi kuthenga rhoqo, ungasebenzisa ubisi lwe-UHT ngaphandle kokuthandabuza. Ukuba awuyithandi incasa yobisi, uya kufumana enye indlela nge-ESL (iShelf Life Extended). Inobomi beshelufu obumalunga. iiveki ezintathu kwaye, xa kuthelekiswa nobisi lwe-UHT, ilahlekelwe yi-10 kuphela endaweni ye-20 yepesenti yeevithamini zayo. Umhla wokuphelelwa uhlala ubhekisa kwipakethi engavulwanga. Emva kokuvula, ubisi ngalunye lufanelekile iintsuku ezi-3-4 kwaye luhlala efrijini.
3. Iinkcubeko ze-yogurt ze-probiotic ziye zalinywa ngokukhethekileyo ukumelana nokuhlaselwa kweejusi zokugaya kwaye ngoko ke zilungele ukubuyisela i-intestinal flora, umzekelo emva konyango lwe-antibiotic. Ukuze iintsholongwane zebhaktheriya zibe koloni emathunjini akho, kufuneka uhlale unyanisekile kuhlobo olunye lweyogathi (kwaye ngokongezwa, uhlobo olunye lwebhaktheriya). Ukusetyenziswa kwansuku zonke ngama-200 amagremu - ngokukhawuleza ukuba uyeke, umphumo wezempilo uyaphuma.
4. I-Whey ngokwenene imveliso yemveliso yeshizi (i-sweet whey) okanye i-quark (i-whey emuncu). Ngama-calories angama-24 kuphela nge-100 grams, i-whey engenawo amafutha ilungele abo bafuna ukunyamekela zabo. Nangona kunjalo, iziselo ezininzi ze-whey ziqulethe i-sweeteners kunye noshukela okwandisa ngokungeyomfuneko umxholo wekhalori. Ukuba awuyithandi i-whey ecocekileyo, kufuneka uhlambulule isiqhamo esitsha kwaye usidibanise.
5. Nabani na onika ingqalelo kwimilo yabo uya kuzuza kwiimveliso zobisi ezinamafutha aphantsi. Oko konga malunga ne-20 grams yamafutha ilitha nganye okanye ikhilogram, kodwa ikwaqulethe iivithamini kunye neeminerali. Lumka xa uzama ukuba nabantwana: Uphononongo olwenziwa yiHarvard School of Public Health lufumanise ukuba abasetyhini abatya iyogathi enamafutha aphantsi basilela ukukhupha i-ovulation rhoqo.
6. Malunga neepesenti ze-15 zaseJamani zinengxaki yokunganyangeki kweswekile yobisi (i-lactose intolerance). Abanayo i-enzyme eyaphula i-lactose. Isiphumo: I-flatulence ebuhlungu, kunye nokwanda kokungenwa lusulelo. Ngokuqhelekileyo banyamezela i-yoghurt, i-kefir, i-quark, okanye i-cheese apho i-lactose iye yaphulwa kakhulu. Abo bachaphazelekayo kufuneka babe noqoqosho kunye nokutya okulungele ukutyiwa: imixube yokubhaka, i-crispbread, kunye nokutya okulungele ukutyiwa kusebenzisa i-lactose ngaphandle kokuyichaza.
7. Ngaba ukufumanisa kunzima ukuhamba kusasa? Emva koko kufuneka usele iglasi yobisi ngokuhlwa. Abaphandi baseDatshi baye bafumanisa ukuba i-amino acid tryptophan iphucula umgangatho wokulala kwaye yandisa ukusebenza kusasa. Kukho ngakumbi kuyo kwitshizi eqinileyo egxininisiweyo, umzekelo, iParmesan.
8. Iimveliso zobisi azenziwanga ngenkomo kuphela: Ubisi lwegusha, umzekelo, luqulathe – xa kuthelekiswa nobisi lwenkomo – malunga namanqatha amaninzi aphindwe kabini, kodwa luyagaywa kwaye lunika ivithamin B 12 eninzi eyenza igazi, okungenjalo. phantse ifumaneka kuphela kwinyama. Kwakhona okuyingqayizivele kumxholo we-orotic acid, ekuthiwa inceda nge-migraines kunye nokudakumba. Izithako zobisi lwebhokhwe zifana nezo zemveliso yobisi lwenkomo, iqulethe amafutha amancinci, kodwa kunye neprotheni yobisi encinci.
9. Kufanelekile ukufikelela kubisi lwendalo olubiza kakhulu: Uphononongo lubonise ukuba ubisi olusuka kwinkomo eyonwabileyo luqulathe ngokuphindwe kathathu i-conjugated linoleic acids (CLA), ethintela umhlaza kwaye ikhusela kwisifo sentliziyo kunye nesifo seswekile. Ukutya okuqhelekileyo kugubungela kuphela isiqingatha semfuno yemihla ngemihla, iilitha ze-0.4 zobisi oluphilayo zanele njengezongezelelo.
10. Itshizi ivala isisu: Ukuba amanqatha obisi amaninzi afika emathunjini, akhupha izinto ezifana necholecystokinin, ezigcina ukutya kusesiswini ixesha elide – ingqondo ifumana umyalezo othi: “Yondliwe!” Ukutya itshizi ka-3 ngeveki kunciphisa umngcipheko wokusuleleka kwi-urinary tract ngama-80 ekhulwini. Funda ngakumbi: Ukutya kweveki Funda ngakumbi: Iiresiphi ezintathu zobisi ukuzama
