Yitye nesonka, wenze iikeyiki, kwaye utye ukutya okunencasa... Ibhotolo sisithako esibalulekileyo kwiikhitshi zethu, akunjalo? Kodwa abanye bathi ibhotolo ayilungelanga umzimba, ngelixa abanye besithi ineenzuzo ezininzi. Ngoko ke yintoni ibali lokwenyani? Namhlanje, masithethe ngale bhotolo, izinto ezilungileyo nezingalunganga, umahluko wayo kwi-margarine, kunye nento enokusetyenziswa endaweni yebhotolo.
Okokuqala, yintoni ibhotolo?
Ngamafutshane, ibhotolo yimveliso yobisi eyenziwe ngamafutha kunye neeproteni ezifumaneka kubisi nakwikhrimu. ESri Lanka, sisebenzisa kakhulu ibhotolo eyenziwe ngobisi lwenkomo. Nangona kunjalo, ibhotolo yenziwe nangobisi lwezilwanyana ezifana neegusha, iibhokhwe kunye neenyathi.
Ibhotolo yenziwa ngokuxuba ubisi okanye ukhilimu, yahlula amafutha kulwelo (ubisi lwebhotolo). Ngamanye amaxesha abavelisi bongeza ityuwa kunye nombala wokutya.
Kodwa, mhlawumbi ukhe weva ngezinto ezifana ne "Peanut butter" kunye ne "Apple butter." Nangona zine "butter" emagameni azo, azizo iibhotolo. Zibizwa ngaloo ndlela kuba zifana nebhotolo.
Nangona kukho inkolelo ebanzi yokuba ibhotolo ayilunganga emzimbeni, izazinzulu bezixoxa ngale nto kangangeminyaka emininzi. Kuba ibhotolo kukutya okunamafutha amaninzi. Kodwa kukho okungakumbi kwibhotolo ngaphandle nje kobuninzi bamafutha.
Masifunde ngesondlo esikwibhotolo.
Nantsi into equlethwe yipuni yebhotolo engenatyuwa:
- Iikhalori: Malunga ne-102
- Amafutha: 11.5 grams (7 grams kuwo ngamafutha agcweleyo )
- Iicarbohydrate, ifayibha , iswekile, kunye neproteni: 0 grams.
Ukongeza, ibhotolo ngumthombo olungileyo we:
- Ivithamini A
- IVithamin D
- Ivithamini E
- I-calcium
Ubusazi na ukuba kukho iintlobo ezahlukeneyo zebhotolo?
Kukho iintlobo ezahlukeneyo zebhotolo esizisebenzisela izinto ezahlukeneyo.
Ibhotolo etyiwe ngengca
Yenziwe ngobisi oluvela kwiinkomo ezitya ingca , kungekhona kwiinkomo ezifuywe ngeenkozo. Xa kuthelekiswa nebhotolo eqhelekileyo, olu hlobo luphantsi kumafutha agcweleyo kwaye luphezulu kumafutha angagcwaliyo. Ke ngoko, xa isetyenziswa ngokulinganisela, ineengenelo zempilo ezingaphezulu kunebhotolo eqhelekileyo. Ibhotolo etyalwe ingca ityebile kwi -vitamin K ,Umthombo olungileyo wezondlo ezibizwa ngokuba yi -Omega -3 fatty acids , i-Conjugated linoleic acid (CLA), kunye ne-Butyrate .
Ibhotolo evuthululweyo
Oku kwenziwa ngokongeza igesi ye-nitrogen kwibhotolo eqhelekileyo, okanye ngokuyibetha ngesixhobo sokubetha. Inomthamo ophezulu kwaye ilula. Ngoko ke ilungele izinto ezifana nokugalela isonka. Kodwa ungayisebenzisi ukwenza iikeyiki okanye ukupheka ukutya, kuba ubuninzi bayo bahlukile kwaye ukutya kwakho akuyi kuphekwa kakuhle.
Ibhotolo enamafutha ancitshisiweyo
Olu hlobo lwamafutha obisi luncitshiswe malunga ne-40%, endaweni yoko, kongezwe izinto ezifana namanzi kunye ne-gelatin. Ngenxa yobuninzi bamanzi, oku akufanelekanga ukubhaka okanye ukuqhotsa.
Ibhotolo ecacisiweyo / iGhee
I-Ghee yenziwa ngokunyibilikisa ibhotolo nokususa izinto eziqinileyo zobisi kunye namanzi kuyo. I-Ghee yenziwa ngokunyibilikisa ibhotolo epanini, ukususa igwebu elimhlophe elenziwe phezulu, ukususa izinto eziqinileyo zobisi eziseleyo ezantsi, nokwahlula ioyile ecacileyo eyenzeka phezulu. I-Ghee, esetyenziswa rhoqo ekuphekeni kwamaNdiya, inendawo enkulu yokukhupha umsi, nto leyo eyenza ukuba ilungele ukuqhotsa nzulu nokusajiwa.
Umbuzo wonke umntu awubuzayo: Ngaba ibhotolo ingcono okanye i-margarine?
Ibhotolo kunye ne-margarine zombini zinombala otyheli, kwaye zombini zisetyenziswa ekuphekeni nasekusasazeni isonka. Kodwa zenziwe ngezithako ezahlukeneyo ngokupheleleyo, kwaye nemiphumo yazo kwimpilo nayo yahlukile. Makhe sijonge ngakumbi lo mahluko.
| Uphawu | Ibhotolo | I-Margarine |
|---|---|---|
| Izithako | Amafutha ezilwanyana | Iioyile zemifuno |
| Uhlobo oluphambili lwamafutha | Amafutha Agcweleyo – awela kudidi lwamafutha “amabi”. | Amafutha angagcwaliyo(Amafutha Angagcwaliyo) – awela kudidi lwamafutha “alungileyo”. |
| Impembelelo kwi-cholesterol | Inokunyusa amanqanaba e-cholesterol embi (LDL). | Inceda ekunciphiseni amanqanaba e-cholesterol embi (LDL). |
| Amafutha eTrans | Iqulethe inani elincinci lamafutha e-trans endalo. | Ezinye ii-margarine (ingakumbi iintlobo ze-stick/cube) zinokuba namafutha e-trans angengowokwenziwa. Oku akunampilo kwaphela. |
| Ukupheka | Ifanelekile ekubhakeni nasekuphekeni. | Ezinye iintlobo azifanelekanga ukubhaka kwaye zilungele ukusasazeka. |
Xa ukhetha i-margarine, funda ilebheli ngononophelo kwaye uqiniseke ukuba ukhetha uphawu oluthi “akukho mafutha e-trans” okanye “0g amafutha e-trans.” Amafutha e-trans yinto engalunganga kakhulu edibene ngqo nesifo sentliziyo.
Zithini iingenelo zebhotolo kwimpilo?
Xa isetyenziswa ngokulinganisela, ibhotolo inokuba yinxalenye yokutya kwakho okunempilo.
- Yomeleza amathambo: Ibhotolo inevithamini D kunye necalcium. Zombini zibalulekile ekukhuleni nasekuqineni kwamathambo. Zikwanceda ekuthinteleni izifo ezibuthathaka kwamathambo ezifana ne-osteoporosis.
- Inciphisa umngcipheko womhlaza: Ibhotolo ityebile kwi-beta-carotene. Umzimba wethu uyiguqula le nto ibe yi-vitamin A. Ezinye izifundo zibonise ukuba i-beta-carotene inxulumene nokunciphisa umngcipheko womhlaza wemiphunga kunye ne-prostate.
- Iphucula ukubona: I-beta-carotene ekwibhotolo inokunceda ukucothisa ukukhula kwe-macular degeneration kunye ne-cataracts ezinxulumene nobudala.
- Kwisikhumba esisempilweni: Ibhotolo inevithamini E. Oku kubaluleke kakhulu kwimpilo yolusu. Inciphisa umonakalo kulusu olubangelwa yimisebe yelanga ye-ultraviolet kwaye ikwanceda ekunyangeni ukudumba kolusu kunye namanxeba.
Kodwa, ibhotolo nayo ineengozi zayo.
Nangona ezi zibonelelo zinjalo, ingxaki ephambili ngebhotolo kukutyeba kwayo okuneekhalori eziphezulu kunye namafutha, ingakumbi amafutha agcweleyo, anxulunyaniswa nesifo sentliziyo.
Eyona nto ibalulekileyo kukuba ukuba usebenzisa ibhotolo, yenze ngokulinganisela . Ukutya iipuni zebhotolo ngosuku akulunganga konke konke.
Ukuba unesifo sentliziyo, i-cholesterol ephezulu, okanye uzama ukunciphisa umzimba, kunokufuneka unciphise ukutya ibhotolo yakho. Icebiso elifanelekileyo koku kukubonana nogqirha wakho.
Ezinye izinto onokuzisebenzisa endaweni yebhotolo
Ukuba ucinga ngokunciphisa ibhotolo, kukho ezinye izinto ezisempilweni onokuzisebenzisa endaweni yoko.
Izinto ezithatha indawo yokupheka nokubhaka
- I-avokhado: I-avokhado evuthiweyo necoliweyo ilungele ukwenza iidizethi kuba inoburhabaxa obuthambileyo, obukhrim.
- Iibhotolo zamandongomane: Ibhotolo yeCashew, yamandongomane, okanye yealmond ingasetyenziswa endaweni yebhotolo kwizinto ezibhakiweyo.
- Ioyile yekhokhonathi / Ikhrimu yekhokhonathi: Ioyile yekhokhonathi okanye ikhrimu yekhokhonathi ingaxutywa ukuze kwenziwe into efana nebhotolo. Oku kulungile ngakumbi ekwenzeni izinto ezifana ne-icing.
- I-Aquafaba mayonnaise: Ungenza i-mayonnaise engenamaqanda ngokuxuba amanzi e-chickpea asemathinini (oko kukuthi i-aquafaba) neoyile. Le yindawo entle yokutshintsha ibhotolo.
Izinto ezithatha indawo yokutya nesonka
- I-avokhado ecoliweyo
- IHummus
- Ioyile yomnquma eyongeziweyo
Umyalezo Wokuya Ekhaya
- Ibhotolo ayibi mbi kwaphela. Xa isetyenziswa ngokulinganisela , inokuba yinxalenye yokutya okunempilo.
- Nangona ibhotolo ineevithamini kunye ne-calcium, inamafutha agcweleyo kunye neekhalori eziphezulu .
- Ibhotolo eyondliwe ngengca, eyenziwe ngobisi lweenkomo eziyondliwe ngengca , yeyona ndlela ingcono kunebhotolo eqhelekileyo.
- I-margarine yenziwe ngeeoyile zemifuno. Nangona iqulethe amafutha "alungileyo", qiniseka ukuba ayinamafutha e-trans xa uthenga.
- Ukuba uneengxaki ezifana nesifo sentliziyo okanye i-cholesterol ephezulu, kufuneka unciphise ukusebenzisa ibhotolo.
- Kukho izinto ezininzi ezisempilweni ezithatha indawo yebhotolo, ezifana neavokhado, ihummus, kunye neoyile yomnquma.
- Ukuba unenkxalabo malunga nokutya kwakho kunye namanqanaba e-cholesterol, thetha nogqirha wakho rhoqo .
Ibhotolo, iipropati zebhotolo, imajarini, ukutya okunempilo, i-cholesterol, amafutha agcweleyo, ibhotolo i-sinhala
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho