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Ubisi lwebele sisiqhamo esinesondlo esiphezulu, esimnandi. Kodwa ikwayile nto eyenza abantu abaninzi bazibuze ukuba ukutya ubisi lwebele kunamafutha na. Ngoko ke, eli nqaku liza kukunceda ufunde ngalo mbandela kunye nendlela yokutya ubisi lwebele ngaphandle kokufumana ubunzima.

Ngaba ukutya ubisi lwebele kunamafutha?

Ubisi lwebele sisiqhamo esiqhelekileyo kubantu baseVietnam. Eli liqunube, linencasa eswiti kwaye lithandwa ngabantu abaninzi. Ixesha lobisi lwebele lihlala kwiinyanga ezi-2-3, ngexesha eliphambili lexesha, ixabiso lobisi lincinci kakhulu. Ngoko ke, ufanele uyisebenzisele ukuthenga ukutya kwentsapho yakho.

Ukumkani usisityebi ngokwaneliseka
Ubisi lwebele lutyebile kwizondlo

Ukuba ukwinkqubo yokuncipha, kuya kufuneka ukhethe ubisi lwebele ukuze utshintshe imenyu ngokuchasene nokukruquka. Nangona kunjalo, ngenxa yokuba ubisi lwebele xa lutyiwe lunencasa eswiti kunye nemvakalelo enamafutha, abantu abaninzi basenexhala Ngaba ukutya ubisi lwebele kukwenza utyebe?. Khona yintoni ingxaki ngalento?

Ukwakhiwa kwesondlo sobisi lwebele

Abantu bahlala bexelelana: ubisi lwebele lunesondlo kakhulu. Kodwa, indlela enezondlo ngayo ngokwenene kuxhomekeke kwisiqulatho sayo sezondlo. Olunye uphando lubonise ukuba ubisi lwebele luneevithamini ezininzi kunye neeminerali. Ngokukodwa, kwi-100g yenyama yobisi lwebele iqulethe ezi zithako zilandelayo:

  • Ikhalsiyam: 14.65mg
  • Phosphorus: 73.23 mg
  • Potassium: 67.2mg
  • I-Magnesium: 3.3mg
  • Intsimbi: 2.33mg
  • Amanzi: 73.23mg
  • Iiprotheni: 2.33mg
  • Ifayibha: 3.3mg
  • Iicarbohydrates: 14.65mg
  • I-Vitamin C: 14.5mg

Ukongezelela, ubisi lwebele lukwaqulethe iivithamini ezininzi zeqela B (B1, B2, B3), ivithamin A, iswekile, icalcium, ioli ye-malic acid, ….

Umxholo wezondlo kubisi lwebele uphezulu kakhulu. Lo ngumthombo okhuselekileyo weevithamini zendalo kunye neeminerali zomzimba. Ezi zondlo zobisi lwebele zifunxwa ngumzimba ngokukhawuleza kunezondlo ezivela kwezinye iimveliso.

Ngaba ukutya ubisi lwebele kubangela ubunzima?

Abantu abaninzi bayazibuza ukuba ukutya ubisi lwebele kunamafutha. Ngokutsho kweengcali, ubisi lwebele lunomxholo ophezulu wezondlo ezilungileyo kakhulu kwimpilo. Ngokukodwa, esi sisiqhamo esingabangeli ubunzima. Oku kuchazwa zizizathu ezininzi.

Ngaba ukumkani usaphila?
Ubisi lwebele lunceda ukutshisa amanqatha amaninzi ngokufanelekileyo

Okokuqala, ubisi lwebele lubonelela ngeekhalori eziphantsi kakhulu, kuphela malunga ne-31 kcal / 100g. Iikhalori kubisi lwebele zingaphantsi kunezinye iziqhamo ezininzi ezifana ne-avocado, i-custard apple, imango, njl. Nangona xa utya ubisi lwebele uya kuziva unevumba elimnandi kwaye utyebile, kodwa esi sisiqhamo esingenamafutha. Ngoko ke, unokuqiniseka ukuba utye ngaphandle kokukhathazeka ngokufumana ubunzima.

Okwesibini, ubisi lwebele lutyebile kwifiber encedisa inkqubo yokwetyisa. Umthamo wefiber kubisi lwebele unceda isisu sakho sihlale sigcwele ixesha elide kwaye kunciphisa iminqweno. Ngoko ke, ubisi lwebele luthathwa ngabaninzi bezondlo njengokutya okufuneka kusetyenziswe ngexesha lokutya.

Okwesithathu, ubisi lwebele lwaziwa njengesiqhamo esinencasa esinomthamo wamanzi angama-73.23mg/100g wenyama yebele, ebalwa kwi-75%. Ukutya ubisi lwebele akuboneleli nje kuphela amanzi emzimbeni kodwa kunika nemvakalelo yokuhlutha. Ngaloo ndlela, ukunciphisa iminqweno, ukunciphisa umthamo wokutya okulayishwe emzimbeni, ukuxhasa ukwehla kobunzima obusebenzayo.

Okwesine, umxholo we-vitamin C kubisi lwebele uphezulu kakhulu. I-Vitamin C xa ingena emzimbeni iya kuxhasa i-metabolism yamandla, ivuselele imetabolism. Ngelo xesha, i-vitamin C inceda ukuphelisa amafutha amaninzi kunye nokunciphisa ukubunjwa kwamafutha amaninzi emzimbeni.

Okwesihlanu, ubisi lwebele luneeminerali ezininzi ukongeza ukusilela komzimba. Ezi ziivithamini kunye neeminerali ezivela kwindalo, ngoko zifunxwa ngcono ngumzimba. Ngenxa yoko, kukho amandla aneleyo okusebenza kunye nokuphelisa i-toxins kunye nokucoca umzimba.

Imiphumo ayinakungahoywa ngobisi lwebele

Akunjalo kuphela okumnandi, okutyebileyo kwisondlo, okufanelekileyo kwizifundo ezininzi. I-milk thistle ineenzuzo ezininzi zempilo. Awukwazi ukungayihoyi imiphumo emihle yobisi lwebele apha ngezantsi:

Ukuxhasa ukulahleka kwesisindo

Ubisi lwebele sesinye seziqhamo ezimbalwa ezinencasa eswiti ezinomphumela wokuncipha. Ngombulelo kumxholo ophezulu wamanzi, i-fiber kunye ne-vitamin C, ubisi lwebele lunikeza imvakalelo yokuzala ixesha elide, ukunciphisa izifiso. Ukuba utya ubisi lwebele olu-1 kwimizuzu engama-30 ngaphambi kokutya, uya kunciphisa kakhulu ukutya kwakho.

Ngaphandle koko, izakhi zondlo kubisi lwebele zikwanceda ukukhuthaza ukutshiswa kwamafutha amaninzi emzimbeni. Ngoko ke, ubisi lwebele lubonakala rhoqo kwimenyu yabantu abanciphisa umzimba. Ukuba uyazibuza ukuba ukutya ubisi lwebele kunamafutha, ngoku uqinisekisiwe ngokupheleleyo.

Yandisa ukuxhathisa

Ukumkani uyamnceda ukuba agcine umzimba wakhe usempilweni
Ubisi lwebele lunceda ukwandisa ukuxhathisa komzimba

Ubisi lwebele lubonelela ngesondlo esiphezulu somzimba. Kukho iivithamini ezininzi kunye neemaminerali ezifana ne-calcium, i-phosphorus, i-potassium, i-magnesium, njl. Ngokukodwa, umxholo we-vitamin C kunye ne-fiber kubisi lwebele uphezulu kunezinye iziqhamo ezininzi zetropiki.

Ngenxa yoko, ukutya ubisi lwebele kunceda ukunika amandla ukuze umzimba usebenze. Ngexesha elifanayo, likwabonelela ngamanzi, linciphisa ukulahleka kwamanzi emzimbeni kwaye liqinisa amajoni omzimba.

Ixhasa ukugaya kunye nokubonelela nge-glucose

Ifiber kubisi lwebele inefuthe lokunciphisa iimpawu zokugaya ukutya ezifana nokuqunjelwa kunye nokuqunjelwa. Ngokubonelela ngefiber eyaneleyo efunekayo, ukuhamba kwamathumbu kusebenza ngcono. Ngoko ke, abantu abaneengxaki zokwetyisa batya ubisi lwebele kakuhle kakhulu.

Inkosi inika umxholo ophezulu weglucose
Ubisi lwebele lunika umxholo ophezulu weglucose

Ubisi lwebele lukwangumthombo obalaseleyo weglucose emzimbeni. Ngokophando, isiqhamo samabele siqulethe amanqanaba aphezulu eglucose- esi sisondlo esinceda iiseli zemithambo-luvo zisebenze ngokuzinzileyo.

Enyanisweni, kumandla apheleleyo omzimba wonke, imfuno yamandla evela kwi-glucose yenza i-60%. Okwangoku, ubisi lwebele lutyebile kakhulu kwi-glucose, ngoko ke ukuhamba kwamathumbu kusebenza ngcono. Ngaphaya koko, iicarbohydrates ezisekelwe kwizityalo zingcono kakhulu kunolunye uthotho lweglucose yokwenziwa.

Nceda ukuqinisa amathambo

Umxholo we-calcium kubisi lwebele unokuhlangabezana ne-10% yomyinge wemfuno ye-calcium yemihla ngemihla. Ngokweengcebiso ze-Vietnam National Institute of Nutrition, umntu ufuna malunga ne-500mg ye-calcium ngosuku. Ngokukodwa, abafazi abakhulelweyo nabancancisayo bafuna i-calcium ephindwe kabini.

Ukutya ubisi lwebele yonke imihla kukwangumthombo wekhalsiyam eyimfuneko kumathambo awomeleleyo. Ngokukodwa, abafazi abakhulelweyo kufuneka bafake ubisi lwebele kwimenyu yonke imihla kuba iqulethe iiminerali ezininzi ezibalulekileyo. Lo ngumthombo wendalo we-calcium ongenakuhoywa.

Isikhokelo sokutya ubisi lwebele ngaphandle kokukhathazeka ngokufumana ubunzima

Njengezinye iziqhamo ezininzi, ubisi lwebele ludla ngokutyiwa ngokuthe ngqo. Ubisi lwebele aluzisi kuphela i-flavour emnandi, enamafutha, kodwa abantu abaninzi bayayibona ijusi kuyo njengobisi lwebele. Ukongeza kokutya ngokuthe ngqo, ungalungisa izitya ezininzi ezinje ngesmoothies, iti, …

Awudingi ukuba nexhala malunga nokuba uya kutyeba na ukuba uzifaka kwizitya ezimnandi nezinesondlo apha ngezantsi:

I-smoothie yobisi lwebele

Ndikunqwenelela usuku lokuzalwa
Umtsalane wobisi lwebele lwesmoothie

Ubisi lwebele lwe-smoothie alunandi kuphela kodwa lunamandla okunciphisa ngokufanelekileyo amanqatha esisu. Ikomityi yobisi lwebele i-smoothie ikunika amandla aphezulu. Unokongeza le smoothie kwimenyu yakho yokulahleka kobunzima ukulwa nokukruquka. Ngokuqinisekileyo uya kuthandana ne-milkshake smoothie kwaye umangaliswe ngumphumo wokunciphisa umzimba.

Lungiselela:

  • Ubisi lwebele oluvuthiweyo: iziqhamo ezi-2 (Kufuneka ukhethe iziqhamo ezinolusu olukhazimlayo)
  • Ubisi olutsha ngaphandle kweswekile: 200ml

Ukwenza:

  • Inyathelo 1: Ucudisa ubisi lwebele ukuze luthambe, emva koko usike isiqhamo kwisiqingatha ngokuthe nkqo okanye ngokuthe tye. Kunconywa ukusika ngokuthe tye ukuze kube lula ukususwa kwembewu. Emva koko sebenzisa i-spoon ukuze uhlambe inyama, ubeke imbewu kwi-blender.
  • Inyathelo 2: Galela ubisi olutsha olungenaswekile kwi-blender kunye ne-puree.
  • Inyathelo lesi-3: Faka i-smoothie kwikomityi. Kufuneka ubeke i-smoothie yobisi lwebele efrijini malunga nemizuzu engama-30, okanye xa udibanisa, yongeza i-ice cubes. Xa ukonwabela ukubanda kuya kuba ngcono kakhulu, ngakumbi ehlotyeni.

Ubisi lwebele oluvundiweyo

Ukumkani uye wamthanda
Umgubo wobisi lwebele uxhasa ngokufanelekileyo ukulahleka kwamafutha

Ubisi lwebele lunokunceda ukuzinzisa ubunzima, ukunciphisa amanqatha, ukugcina imilo. Le yi-snack abantu abaninzi abayibeka kwimenyu yokulahlekelwa kwesisindo ngenxa yencasa yayo. Ungadla ubisi lwebele ukugubha yonke imihla kwi-snacks ukuxhasa ukulahleka kwesisindo.

Indlela yokwenza i-pickle yobisi lwebele ilula kakhulu, ufuna kuphela imizuzu emi-5 ukugqiba ukusetyenzwa. Ke ngoko, ungaphoswa kwesi sidlo simnandi kwimenyu yakho yemihla ngemihla.

Lungiselela:

  • Ubisi lwebele oluvuthiweyo: Malunga neziqhamo ezi-2-3 (kufuneka zikhethe ubisi lwebele oluvuthiweyo)
  • Ubisi olutsha ngaphandle kweswekile: 100ml
  • Umkhenkce ogayiweyo

Ukwenza:

  • Inyathelo 1: Jikelezisa ngokulinganayo, ucofe ubisi lwebele kude kube lula, susa isiqu kwaye usike phakathi. Sebenzisa icephe ukukrwela inyama yebele ekomityini. Ukususa imbewu, kufuneka usike umbele ngokuthe tye.
  • Inyathelo lesi-2: Sebenzisa icephe lokukrazula inyama yebele. Yongeza umkhenkce otyumkileyo ebisini kwaye udibanise kakuhle.

Ngamanyathelo ama-2 nje alula, unendebe emnandi yobisi lwebele ngaphandle kokukhathazeka ngamafutha. Unokwenza ubisi lwebele kwaye ulugcine efrijini ukuze ulusebenzise emini.

Kwiintsana ezingaphezulu kweenyanga ezi-6 ubudala, unganika umntwana wakho ubisi lwebele njenge-snack. Nangona kunjalo, xa ulungiselela iintsana, akufanele unike ubisi olutsha.

Iti yobisi

Khangela ukumkani weluong
Iti yobisi ipholile, ityebile ngamandla

Iti yobisi ayinayo i-fat, isiselo sokucoca umzimba, ukunciphisa amafutha ngokufanelekileyo. Unokuzama ukusela iti yobisi lwebele endaweni yeejusi kwimenyu yokunciphisa umzimba. Kholelwa ukuba isiphumo sokulahleka kwamafutha kwiti yobisi siya kukumangalisa.

Lungiselela:

  • Iti emnyama: Ipakethi e-1 (sebenzisa iibhegi zeti ukwenza ibhiya ngokulula)
  • Ubisi lwebele: 2 iziqhamo
  • Iswekile (kufuneka isebenzise iswekile yerock)

Ukwenza:

  • Inyathelo 1: Beka iti emanzini ashushu kwaye uphuze njengesiqhelo. Emva kwemizuzu eyi-10, hluza amabala eti.
  • Inyathelo lesi-2: Yongeza iswekile encinci kwiti ephekiweyo kwaye ulinde ukuba iphole.
  • Inyathelo lesi-3: Ubisi lwebele 1 lunqumle phakathi, ukhuhle inyama kwaye ukhuphe ijusi. Isiqhamo esisele sinqunyulwa sibe yi-wedges, sihlutshiwe kwaye imbewu isuswe.
  • Inyathelo lesi-4: Emva kokuba iti ipholile, yibeke ekomityini, yongeza iityhubhu ezimbalwa zomkhenkce. Emva koko beka iqhekeza ngalinye lobisi lwebele ekomityini, ijusi igalele kancinane yenza umaleko ngaphezulu.

Ngoko unayo ikomityi emnandi yeti yobisi. Kufuneka uqaphele, iti yobisi lwebele kufuneka isele ngokukhawuleza, kungekhona ubusuku bonke okanye ngaphezulu kweeyure ezili-12. Ngenxa yokuba iti ukuba ishiywe ixesha elide iya kuvelisa iikhompawundi ezingenanzuzo kwimpilo.

Ukongeza kwiindlela zokulungisa ezi ngasentla, unokucubungula ubisi lwebele kwezinye izitya ezininzi. Unokwenza iti yobisi lwembewu yerharnati, ikhrimu yobisi lwebele, ….

Qaphela xa usitya ubisi lwebele

Ndikunqwenelela usuku lokuzalwa
Xa usitya ubisi lwebele, kufuneka ususe isiqu

Ngeli xesha, kufuneka uziphendule ngokwakho ukuba ukutya ubisi lwebele kunamafutha. Nangona isisiqhamo esinezondlo, ilungile kumzimba kwaye ixhasa ukwehla kobunzima. Kodwa, xa utya ubisi lwebele kufuneka uqaphele:

Musa ukungena nzulu kufuphi ne-crust xa usitya. Ngenxa yokuba igobolondo yebele iqulethe i-pus eninzi kunye ne-acrit eninzi, ebangela ukuqunjelwa. Ukuba uya nzulu kakhulu xa usitya, ukudibana nenxalenye yelatex akuyi kuba kuhle kubantu abanokuqhina. Ngokukodwa kubantu abadala kunye nabantwana abancinci, kuphela inyama kufuneka inqunywe ngaphakathi.

Xa usitya, kufuneka ucinezele ngobumnene ukuze isifuba sithambile, sincede isiqhamo siphume kwiplastiki, ukutya kuya kuba mnandi ngakumbi. Kufuneka usisuse isiqu phambi kokuba usitye, ungasiqhekeza phakathi ukuze utye ngqo kuba ibele lidla ngokuba neentshulube ezininzi kwincam.

Kubantu abadala, oomama abakhulelweyo banokutya ubisi lwebele lwe-1-2 yonke imihla. Kubantwana abancinci, ixesha ngalinye kufuneka batye kuphela malunga nesiqingatha sesiqhamo. Musa ukutya ubisi lwebele ukuze uzalise, kodwa yidla kuphela ngokwaneleyo ukuphepha ukuqunjelwa, ukugabha.

Ubisi lwebele kufuneka lutyiwe malunga nemizuzu engama-30 ngaphambi kokutya. Ifayibha kunye neevithamini kubisi lwebele ziya kukunceda uzive ugcwele kwaye unciphise iminqweno. Ngoko ke, kukunceda ukunciphisa inani lokutya ekutyeni.

Ukuqukumbela

Ndiyathemba ukuba oku kwabelana kungasentla kukuncedile ukuba uqonde ukuba ukutya ubisi lwebele kunamafutha. Ukuba unayo nayiphi na imibuzo, unokuphawula apha ngokuthe ngqo ngezona ngcebiso zineenkcukacha. Iwebhusayithi yethu ikwahlaziya rhoqo ulwazi olutsha malunga nokhathalelo lwempilo kunye nokuncipha kobunzima. Ungalibali ukulandela!

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