Tracy Norris
Abantu abaningi ngokwengeziwe bathanda ubisi lwamantongomane noma okusanhlamvu kunobisi lwezilwane - mhlawumbe ngenxa yokuthi abakwazi ukubekezelela ubisi lwenkomo noma ngenxa yezizathu zempilo yezilwane. Ukuthi irayisi, ukhukhunathi, noma isiphuzo sesoya - iyiphi indawo yobisi olusekelwe ezitshalweni esebenza kangcono ngokusho kochwepheshe bokudla okunempilo?
Zenzele wena esikhundleni sobisi olusekelwe esitshalweni
Ushukela omningi uvame ukungezwa ezinhlobonhlobo esezilungile zobisi lwe-alimondi, ubisi lwesoya, kanye ne-Co. esitolo. Izithako zobisi olusekelwe ezitshalweni kulula ukuzilungiselela: inqubo efanayo ihlala isebenza ezinhlobonhlobo eziningi: 10 g wobisi olusekelwe ezitshalweni, njengobhontshisi omisiwe wesoya, okusanhlamvu, noma amantongomane (ama-alimondi noma ama-cashews), ku-100 ml wamanzi, i-puree. kahle bese ucwenga ngesisefo esihle noma ithawula lasekhishini (kukhona nezikhwama ezikhethekile zobisi lwamantongomane ezitholakala ezitolo). Amalungiselelo ayahluka kuye ngohlobo lobisi: Ubhontshisi wesoya kufanele ucwiliswe ubusuku bonke bese ubiliswa imizuzu engu-20. Gcoba zonke izinhlobo zamantongomane ngobusuku obubodwa futhi uwacwebe uma uthanda. Ama-oats awadingi ukulungiswa okukhethekile. Uma ufuna ukwenza ubisi lwelayisi ngokwakho, kufanele ubilise irayisi kusengaphambili. Uma kudingeka, isiphuzo ngasinye singafakwa uswidi isiraphu ye-agave, izinsuku ezihlanzekile, uju, noma ushukela.
Ubisi lwenkomo ngokumelene nobisi esikhundleni? Yini enempilo?
Mayelana nokuqukethwe kwamaprotheni, ubisi lwenkomo lusengcono kakhulu - i-oat, irayisi, neziphuzo ze-alimondi azikwazi ukuqhubeka. Isiphuzo sesoya kuphela esiqhathaniswa nokuqukethwe kwamaprotheni. Ngakolunye uhlangothi, irayisi nama-oats anamafutha amancane futhi iziphuzo zom-alimondi ziqukethe ama-acid amaningi angagcwalisiwe. Okokugcina, ubisi lwenkomo luqukethe amaminerali namavithamini abalulekile njenge-calcium, i-vitamin B2, ne-B12. Lezi kakhulu azikho kwezinye izindlela zobisi. Ngakho noma ubani obekezelela ubisi unakekelwa kahle.
Abantu abangezwani ne-protein yobisi kufanele bathenge imikhiqizo eqiniswe nge-calcium futhi imifino kufanele ithenge i-B12 futhi baqiniseke ukuthi ayinawo ushukela owengezwe kakhulu kanye nezithasiselo.
Iyiphi indawo yobisi okufanele isetshenziswe abantu abane-lactose ne-gluten?
Abantu abanokungabekezelelani kwe-lactose bangasebenzisa zonke ezinye izindlela zobisi olusekelwe ezitshalweni, kuye ngokuthi zigayeka kanjani ukudla. Noma ubani ongakwazi ukubekezelela iziphuzo ze-soy ngenxa yomphumela wabo ophansi kancane angasebenzisa ubisi lwe-almond - kubhekwa njengendlela ebekezelelekayo. Endabeni yokungabekezelelani kwe-gluten, ngakolunye uhlangothi, ezinye izindlela zokusanhlamvu ezifana ne-oat noma iziphuzo ezipeliwe azitholakali. Ngazo zonke ezinye izindlela zobisi, kufanele ubheke ngokujwayelekile uhlu lwezithako, ngoba amanye ama-sweeteners noma ama-thickeners ayengezwa. Qaphela: Abantu abanokungabekezelelani kokudla ngokuvamile abakwazi ukubekezelela i-carob noma i-guar gum!
Lungakanani ubisi olunempilo ngosuku?
Ubisi aluthathwa njengesiphuzo kodwa ukudla ngoba luqukethe imisoco eminingi. I-German Society for Nutrition incoma u-200 - 250 ml wobisi nezingcezu ezimbili zikashizi ngosuku kubantu abadala ukuze bahlanganise isidingo se-calcium. Yiqiniso, lokho kungaba ngaphezulu, ikakhulukazi uma ufuna ukudla amaprotheni amaningi. Kodwa cabanga ngobisi olunekhalori ephezulu! Ngaphezu kwalokho, ukukhiqizwa kwe-enzyme lactase emzimbeni kuncipha ngokuya ngeminyaka futhi abantu abadala abaningi basheshe babe nezinkinga zokugaya ukudla ngenxa yokuphuza ubisi oluningi.
Iluphi uhlobo lobisi olufaneleka ngokukhethekile ukwakha imisipha?
Nalapha futhi ubisi lwenkomo luhamba phambili! I-Whey protein iyisidakamizwa esikhethwa ngabasubathi, silandelwa amaprotheni e-soy. Kodwa-ke, iphrotheni ye-hemp, esanda kunikezwa ngokwandayo ngale njongo, nayo iyathakazelisa njengenye indlela esekwe esitshalweni. Kodwa-ke, ubisi olungcono kakhulu alunamsebenzi ngaphandle kokusebenza ngokomzimba. Futhi abasubathi bezokungcebeleka ngokuvamile abadingi noma iyiphi ingxenye yamaprotheni engeziwe, kodwa bangakwazi ukumboza izidingo zabo ngokudla okuvamile!
Kuyini ngezinganekwane mayelana neziphuzo zesoya?
Isiphuzo sesoya sithathwa njengenye yobisi lwenkomo, njengoba kuyisona sodwa esinamaprotheni afanayo. Ngesikhathi esifanayo, iqukethe amafutha amancane kunobisi lwenkomo. Ngeshwa, isoya manje isikhulile e-US njengesitshalo esishintshwe izakhi, yingakho imikhiqizo evamile ingaba nezinto eziphilayo eziguqulwe izakhi. Isoya futhi iqukethe amandla aphezulu e-allergenic futhi ngokuvamile ingaholela ekuthuleni nezinye izinkinga zokugaya ukudla ngenxa yokuqukethwe kwayo i-fiber.
