John Myers
Abantu abaningi abanalo ubisi lwenkomo futhi basebenzisa ezinye izindlela ezisekelwe ezitshalweni. Iziphuzo ze-vegan zihlanganisa isoya, i-oats, noma irayisi futhi ziyahluka ngokunambitheka kanye namafutha kanye nokuqukethwe kwezakhi.
Abathengi abaningi ngokwengeziwe basebenzisa iziphuzo ezenziwe ngesoya, i-oats, ama-alimondi, ilayisi, ukhukhunathi, noma isipelingi esikhundleni sobisi. Noma ngabe kuhloswe ukuthi kuthathelwe indawo ubisi lwenkomo, ukudla okuningi kwezitshalo e-Europe ngeke kudayiswe njengobisi ngoba igama livikelwe ngokusemthethweni. Ngokomthethonqubo waseYurophu, lokhu kusho “ukusengwa kwenkomo eyodwa noma ngaphezulu” – ngaphandle kokukodwa: ubisi lukakhukhunathi.
Kungani abaningi benza ngaphandle kobisi lwenkomo
Abathengi bagwema ubisi lwezinkomo ngezizathu ezihlukahlukene: ngoba ngokuvamile bayayigwema imikhiqizo yezilwane noma ngoba befuna ukuvikela isimo sezulu. Ngoba ukukhiqizwa kobisi kukhiqiza amagesi amaningi abamba ukushisa - i-methane ne-CO2. Endabeni yokungazwani nokwangempela kwangempela okungavamile kumaprotheni obisi, ukuzithiba okuqinile kuyadingeka. Abantu abanokungabekezelelani kwe-lactose - phela, amaphesenti angu-15 kuya kwangu-20 abantu abadala eJalimane - abalutholi ubisi lwenkomo.
Isiphuzo sesoya: Amaprotheni amaningi, ama-calories ambalwa
Isiphuzo sesoya singesakudala phakathi kwezinye izindlela zobisi futhi, ngakho-ke, siyingxenye yohlu olujwayelekile ezitolo ezinkulu. Indawo yobisi ilifanele kahle ikhofi ngoba likwazi ukukhiya ngaphandle kwezinkinga. Kodwa-ke, inokunambitheka okujwayelekile kwayo futhi iyababa kancane uma ingafakwanga uswidi.
Iziphuzo zesoya zinikeza wonke amaprotheni abantu abawadingayo ukuze baphile, kodwa kuma-kilocalories angu-28 ngamamililitha ayi-100, aziqukethe ngisho nengxenye yamakholori amaningi njengobisi lwenkomo. Ngakolunye uhlangothi, iziphuzo zesoya zicebile ngamafutha angagcwele acid, i-folic acid, kanye nalokho okubizwa ngokuthi ama-isoflavones (imibala yezitshalo ephuzi). Kodwa-ke, abantu abangezwani nokudla kufanele bagweme isoya: iphrotheni eseziphuzweni iyafana naleyo ye-birch pollen.
Izinzuzo nezingozi ze-isoflavones
Ama-Isoflavone afana ne-hormone yocansi yabesifazane i-estrogen futhi sekuyisikhathi eside egxekwa. Kodwa-ke, manje sekuyaziwa ukuthi lezi zingavikela ku-osteoporosis kanye nezimpawu zokunqamuka kokuya esikhathini. Ezinsaneni nasezinganeni ezincane, noma kunjalo, ama-isoflavone angaba yingozi, ngakho-ke ungazitholi iziphuzo zesoya ezilula esitolo.
Kwengezwe i-calcium namavithamini
Uma kuziwa ku-calcium, noma kunjalo, isiphuzo sesoya asikwazi ukuhambisana nobisi lwenkomo: siqukethe kuphela ingxenye yesihlanu ye-calcium equkethwe ubisi lonke. Ngakho-ke abanye abakhiqizi bafaka i-calcium ngokwenziwa - kanye ne-vitamin B12, engaqukethwe ngokwemvelo kunoma yisiphi isiphuzo esisekelwe esitshalweni.
Isiphuzo se-oat: I-fiber eningi, ilungele abanesifo sikashukela
Enye indlela yobisi ethandwa kakhulu isiphuzo se-oat: ayinakho cholesterol, kodwa cishe ama-calories amaningi njengobisi lwenkomo futhi ingaba indawo enhle ye-rice pudding, isibonelo. Iphinde inikeze i-calcium eningi kanye ne-fiber ebalulekile yokudla. Yingakho isiphuzo se-oat sikugcina ugcwele isikhathi eside futhi sisiza abanesifo sikashukela ukuthi bagcine amazinga kashukela egazini ezinzile. Indawo yobisi ayinayo i-lactose futhi ayinamaprotheni obisi - ngakho-ke ifaneleka kahle kubantu abangezwani kahle. Abantu abaphethwe yisifo se-celiac kuphela okufanele baqaphele ngoba akuzona zonke iziphuzo ze-oat ezinokwethenjelwa ezingenagluten.
Iziphuzo ze-oat ngokuvamile azinawo ushukela owengeziwe, njengoba isitashi sokusanhlamvu siguqulwa sibe ushukela ngesikhathi sokukhiqiza. Ubisi lwe-oat kanye nezinye izindlela zokhilimu zinhle kakhulu ekuphekeni nasekubhakeni kodwa zinezakhamzimba eziphansi.
Isiphuzo se-almond: Iphunga elimnandi, imisoco embalwa
Ngokungeziwe ezitolo zokudla kwezempilo nezitolo ze-organic, izitolo ezinkulu manje nazo zinikeza iziphuzo ze-alimondi. Ubisi lwe-alimondi luqukethe ama-kilocalories angama-22 kuphela ngamamililitha ayi-100, kodwa azikho izithako ezinempilo ezivela kuma-alimondi njengamafutha anempilo, amaprotheni emifino, amavithamini, amaminerali, kanye ne-fiber. Ngoba ama-alimondi akha cishe amaphesenti amathathu kuya kwayisikhombisa kuphela oketshezi olufana nobisi - oluncane kakhulu ukuba lube nomphumela ophawulekayo.
Olunye ubisi olunephunga elimnandi lamantongomane lufaneleka ngokukhethekile ukubhaka, ama-dessert, noma luhlanganiswe ne-muesli. Ubisi lwe-alimondi luntanta ekhofini.
Isiphuzo selayisi: Amakhabhohayidrethi amaningi, alungele abantu abangezwani nokudla
Ngama-kilocalories angu-51 ngamamililitha ayi-100, isiphuzo serayisi sinamakhalori cishe amaningi njengobisi lwenkomo ngoba irayisi liqukethe amacarbohydrate amaningi anothe amandla. Ngesikhathi esifanayo, isiphuzo asinawo amaprotheni futhi cishe akukho fibre, amavithamini noma i-calcium. Ngesikhathi sokukhiqiza, irayisi ibiliswa emanzini. Irayisi cishe lihlala lingeniswa kwamanye amazwe futhi lingcoliswe kancane ngezinsimbi ezisindayo. Ukuze unciphise ubungozi, kufanele usebenzise iziphuzo zerayisi kuphela.
Iziphuzo zelayisi aziqukethe i-lactose noma amaprotheni obisi noma i-gluten. Ngakho-ke afaneleka futhi kwabaphethwe yi-allergies. Uketshezi olunamanzi lunokunambitheka okungathathi hlangothi futhi lufanele ukwenza zonke izinhlobo zama-dessert. Iziphuzo zelayisi azifaneleki kangako ezintweni zekhofi ezifana ne-cappuccino noma i-latte macchiato ngoba kunzima ukuzikhipha amagwebu.
Ubisi lukakhukhunathi: Luhle ukupheka
Lapho wenza ubisi lukakhukhunathi, i-pulp ikhishwa egobolondweni futhi igaywe, bese ukhukhunathi ogayiwe ucindezelwa. Ubisi lukakhukhunathi lucebile nge-potassium, i-sodium, ne-magnesium futhi luqukethe ama-acids anempilo enempilo. Ubisi lukakhukhunathi lufaneleka ngokukhethekile ukupheka nokubhaka, okuhlanganisa irayisi uphudingi nama-dessert. Kodwa-ke, inokunambitheka okunamandla kwayo okungahambisani nazo zonke izitsha.
Isiphuzo se-lupine: Izitshalo ezicebile ngamaprotheni ezitshalweni zendawo
Enye yezindlela zobisi ezingavamile isiphuzo se-lupine. Isisekelo salokhu imbewu ye-blue-flowering lupine, isitshalo esidabuka eJalimane. Aqukethe amaprotheni amaningi njengobhontshisi wesoya - cishe amaphesenti angama-40. Futhi zicebile ku-vitamin E kanye nezakhi ezibalulekile zokulandelela ezifana ne-potassium, i-calcium, i-magnesium nensimbi. Eziphuzweni, nokho, ingxenye efanelekile iphansi kakhulu.
Isiphuzo esipelwayo: imisoco embalwa
Iziphuzo ezipelwayo ziyanuka futhi zinambitha kakhulu okusanhlamvu. Indawo yobisi iqukethe amaprotheni amancane, awekho amavithamini namaminerali, futhi ngokuvamile iqiniswa nge-calcium.
