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Izinto Ezingu-10 Okufanele Uzazi Ngemikhiqizo Yobisi

1. Akukho okunye ukudla okunikeza izakhamzimba eziningi njengobisi. Iphrotheni yobisi yekhwalithi ephezulu isiza ukwakha imisipha futhi ilawule umzimba nokusebenza kwemisipha. I-calcium ayiyona nje insimbi yokwakha amathambo namazinyo, kodwa futhi idlala indima ebalulekile ekushiseni amafutha. Ucwaningo olusha lufakazela: Igramu engu-1 ye-calcium ngosuku (etholakala ku-1/2 ilitha yobisi noma izinkomishi ezimbili ze-yogurt) yehlisa inkomba yesisindo somzimba ngamaphesenti angu-15.

2. Uma ungahambi uyothenga njalo, ungasebenzisa ubisi lwe-UHT ngaphandle kokungabaza. Uma ungakuthandi ukunambitheka kobisi, uzothola enye indlela nge-ESL (Extended Shelf Life). Inempilo yeshelufu cishe. amasonto amathathu futhi, uma kuqhathaniswa nobisi lwe-UHT, ilahlekelwe yi-10 kuphela esikhundleni samaphesenti angu-20 amavithamini ayo. Idethi yokuphelelwa yisikhathi ihlala ibhekisela ephaketheni elingavuliwe. Ngemuva kokuvula, ubisi ngalunye luphelele izinsuku ezingu-3-4 futhi luhlala efrijini.

3. Amasiko e-probiotic yogurt aye atshalwa ngokukhethekile ukuze amelane nokuhlaselwa kwamajusi okugaya futhi ngakho-ke alungele ukubuyisela izitshalo zamathumbu, isibonelo emva kokwelashwa kwama-antibiotic. Ukuze izinhlobo zebhaktheriya ziqoqe amathumbu akho, udinga ukuhlala ngokweqiniso kuhlobo olulodwa lweyogathi (futhi ngokwandisa, uhlobo olulodwa lwebhaktheriya). Ukusetshenziswa kwansuku zonke ngamagremu angu-200 - ngokushesha nje lapho uyeka, umphumela wezempilo uyafiphala.

4. I-Whey empeleni ingumkhiqizo wokukhiqizwa koshizi (i-sweet whey) noma i-quark (i-whey emuncu). Ngama-calories angu-24 kuphela ngamagremu angu-100, i-whey engenawo amafutha ilungele labo abafuna ukunakekela okwabo. Kodwa-ke, iziphuzo eziningi ze-whey ziqukethe ama-sweeteners kanye noshukela okwandisa ngokungenasidingo okuqukethwe kwekhalori. Uma ungathandi i-whey pure, kufanele uhlanze isithelo esisha bese usihlanganisa.

5. Noma ubani onaka ukuma kwawo uzozuza emikhiqizweni yobisi enamafutha amancane. Lokho konga cishe amagremu angu-20 wamafutha ilitha noma ikhilo ngalinye, kodwa futhi kuqukethe amavithamini namaminerali. Qaphela lapho uzama ukuba nezingane: Ucwaningo olwenziwa yi-Harvard School of Public Health luthole ukuthi abesifazane abadla iyogathi enamafutha aphansi kakhulu bahluleka ukuqanda kaningi.

6. Cishe amaphesenti angu-15 amaJalimane ahlushwa ukungezwani noshukela wobisi (ukungabekezelelani kwe-lactose). Abanayo i-enzyme ephula i-lactose. Umphumela: i-flatulence ebuhlungu, kanye nokuba sengozini enkulu yokuthola izifo. Ngokuvamile zibekezelela iyogathi, i-kefir, i-quark, noma ushizi lapho i-lactose iye yaphuka khona kakhulu. Labo abathintekile kufanele futhi bonge ngokudla osekulungele ukudliwa: izingxube zokubhaka, isinkwa esishisayo, nokudla osekulungele ukudliwa kusebenzisa i-lactose ngaphandle kokuyimemezela.

7. Ingabe ukuthola kunzima ukuhamba ekuseni? Khona-ke kufanele uphuze ingilazi yobisi kusihlwa. Abacwaningi baseDashi bathole ukuthi i-amino acid tryptophan ithuthukisa ikhwalithi yokulala futhi yandisa ukusebenza ekuseni. Kukhona ngisho nangaphezulu kushizi oqinile ogxilile, isibonelo, iParmesan.

8. Imikhiqizo yobisi awenziwanga ngezinkomo kuphela: Ubisi lwezimvu, isibonelo, luqukethe – uma kuqhathaniswa nobisi lwenkomo – cishe amafutha amaningi, kodwa lugayeka kalula futhi lunikeza uvithamini B 12 omningi owakha igazi, okungenjalo. cishe kutholakala kuphela enyameni. Okunye okuyingqayizivele okuqukethwe kwe-orotic acid, okuthiwa isiza nge-migraines nokucindezeleka. Izithako zobisi lwembuzi zifana nalezo zemikhiqizo yobisi lwenkomo, luqukethe amafutha amancane, kodwa futhi amaprotheni obisi amancane.

9. Kuyafaneleka ukufinyelela ubisi lwemvelo olubiza kakhulu: Ucwaningo lubonise ukuthi ubisi oluvela ezinkomeni eziphilayo ezijabule luqukethe i-conjugated linoleic acid (CLA) ephindwe kathathu, evimbela umdlavuza futhi ivikele ezifweni zenhliziyo nesifo sikashukela. Ukudla okuvamile kuhlanganisa kuphela ingxenye yesidingo sansuku zonke, amalitha angu-0.4 obisi oluphilayo anele njengesengezo.

10. Ushizi uvala isisu: Uma amafutha amaningi obisi efika emathunjini, akhipha izinto ezifana ne-cholecystokinin, ezigcina ukudla esiswini isikhathi eside - ubuchopho buthola umlayezo: "Kudliwe!" Ukudla ushizi izikhathi ezi-3 ngesonto kunciphisa ingozi yokutheleleka nge-urinary tract ngamaphesenti angu-80. Funda kabanzi: Ukudla kwesonto Funda kabanzi: Izindlela zokupheka ezintathu zobisi okufanele uzame

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Ibhalwe ngu UJohn Myers

Umpheki Ochwepheshe oneminyaka engama-25 yesipiliyoni sembonini emazingeni aphezulu kakhulu. Umnikazi wendawo yokudlela. Umqondisi Wesiphuzo onolwazi lokudala izinhlelo ze-cocktail ezaziwa emhlabeni wonke. Umbhali wokudla onezwi elehlukile elishayelwa nguChef kanye nombono.

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