Yidle nesinkwa, wenze amakhekhe, futhi unikeze ukudla okumnandi… Ibhotela liyisithako esibalulekile emakhishini ethu, akunjalo? Kodwa abanye bathi ibhotela alilungele umzimba, kanti abanye bathi linezinzuzo eziningi. Ngakho-ke iyini indaba yangempela? Namuhla, ake sixoxe ngaleli bhotela, izinzuzo kanye nokungalungi kwalo, umehluko walo kwi-margarine, nokuthi yini engasetshenziswa esikhundleni sebhotela.
Okokuqala, liyini ibhotela?
Kalula nje, ibhotela liwumkhiqizo wobisi owenziwe ngamafutha namaprotheni atholakala ebisini nasekhilimu. ESri Lanka, sisebenzisa kakhulu ibhotela elenziwe ngobisi lwenkomo. Kodwa-ke, ibhotela lenziwa nangobisi lwezilwane ezifana nezimvu, izimbuzi kanye nezinyathi.
Ibhotela lenziwa ngokuxubha ubisi noma ukhilimu, okuhlukanisa amafutha koketshezi (ubisi lwebhotela). Abakhiqizi ngezinye izikhathi banezela usawoti kanye nombala wokudla.
Kodwa, kungenzeka ukuthi uke wezwa ngezinto ezifana ne-"Peanut butter" kanye ne-"Apple butter." Ngisho noma zine-"butter" emagameni azo, empeleni azizona amabhotela. Zibizwa kanjalo ngoba zibukeka njengebhotela.
Nakuba kunenkolelo evamile yokuthi ibhotela alilimazi umzimba, ososayensi bebelokhu bephikisana ngalokhu amashumi eminyaka. Ngoba ibhotela liwukudla okunamafutha amaningi. Kodwa kuningi okubalulekile ebhotela kunenani lamafutha kuphela.
Ake sifunde ngokudla okunomsoco okuqukethwe ebhotela.
Nakhu okuqukethe isipuni sebhotela elingenasawoti:
- Amakhalori: Cishe angu-102
- Amafutha: 11.5 amagremu (amagremu angu-7 awo angamafutha agcwele )
- Ama-carbohydrate, i-fiber , ushukela, kanye namaprotheni: 0 amagremu.
Ngaphezu kwalokho, ibhotela liwumthombo omuhle we:
- I-Vitamin A
- I-Vitamin D
- I-Vitamin E
- I-calcium
Ubuwazi ukuthi kunezinhlobo ezahlukene zebhotela?
Kunezinhlobo eziningana zebhotela esizisebenzisela izinto ezahlukene.
Ibhotela elinotshani
Yenziwe ngobisi oluvela ezinkomeni ezifuywa ngotshani , hhayi ezinkomeni ezifuywa ngokusanhlamvu. Uma kuqhathaniswa nebhotela elivamile, lolu hlobo luphansi kumafutha agcwele futhi luphezulu kumafutha angagcwali. Ngakho-ke, uma lusetshenziswa ngokulinganisela, lunezinzuzo eziningi zempilo kunebhotela elivamile. Ibhotela elifuywa ngotshani licebile ku -vitamin K ,Umthombo omuhle wezakhamzimba obizwa ngokuthi i-Omega -3 fatty acids , i-Conjugated linoleic acid (CLA), kanye ne-Butyrate .
Ibhotela elihlutshiwe
Lokhu kwenziwa ngokufaka igesi ye-nitrogen ebhodleleni elivamile, noma ngokuyishaya nge-beater. Inevolumu ephezulu futhi ilula. Ngakho-ke ilungele izinto ezifana nokusakaza esinkweni. Kodwa ungayisebenzisi ukwenza amakhekhe noma ukupheka ukudla, ngoba ubuningi buhlukile futhi ukudla kwakho ngeke kupheke kahle.
Ibhotela elinamafutha ancishisiwe
Lolu hlobo lwamafutha obisi luncishisiwe cishe ngo-40%, futhi esikhundleni salokho, kufakwe izinto ezifana namanzi ne-gelatin. Ngenxa yokuqukethwe kwamanzi amaningi, lokhu futhi akufaneleki ukubhaka noma ukuthosa.
Ibhotela elicwengekile / i-Ghee
I-Ghee yenziwa ngokuncibilikisa ibhotela bese kususwa ubisi oluqinile namanzi kulo. I-Ghee yenziwa ngokuncibilikisa ibhotela epanini, ukususa igwebu elimhlophe elakheka phezulu, ukususa ubisi oluqinile olusele phansi, bese kuhlukanisa uwoyela ocacile owakheka phezulu. I-Ghee, evame ukusetshenziswa ekuphekeni kwaseNdiya, inentuthu ephezulu, okwenza ibe yinhle kakhulu ekuthoseni nasekushiseni.
Umbuzo wonke umuntu awubuzayo: Ingabe ibhotela lingcono noma i-margarine?
Ibhotela kanye ne-margarine zombili zinombala ophuzi, futhi zombili zisetshenziswa ekuphekeni nasekusakazeni isinkwa. Kodwa zenziwe ngezithako ezihluke ngokuphelele, futhi imiphumela yazo yezempilo nayo ihlukile. Ake sibheke kabanzi lo mehluko.
| Isici | Ibhotela | I-Margarine |
|---|---|---|
| Izithako | Amafutha ezilwane | Amafutha emifino |
| Uhlobo oluyinhloko lwamafutha | Amafutha Agcwele – awela esigabeni samafutha “amabi”. | Amafutha angagcwalisiwe(Amafutha Angagcwalisiwe) – awela esigabeni samafutha “amahle”. |
| Umphumela ku-cholesterol | Kungakhuphula amazinga e-cholesterol embi (LDL). | Kusiza ekunciphiseni amazinga e-cholesterol embi (LDL). |
| Amafutha Ashintshiwe | Iqukethe inani elincane lamafutha e-trans emvelo. | Amanye ama-margarine (ikakhulukazi izinhlobo ze-stick/cube) angase aqukethe amafutha e-trans okwenziwa. Lokhu akunampilo neze. |
| Ukupheka | Ilungele ukubhaka nokupheka. | Ezinye izinhlobo azifanele ukubhaka futhi zilungele kangcono ukusabalalisa. |
Uma ukhetha i-margarine, funda ilebula ngokucophelela bese uqinisekisa ukuthi ukhetha uhlobo oluthi “awekho amafutha e-trans” noma “amafutha e-trans angu-0g.” Amafutha e-trans ayisidakamizwa esingenampilo esiye sahlotshaniswa ngqo nesifo senhliziyo.
Ziyini izinzuzo zebhotela empilweni?
Uma isetshenziswa ngokulinganisela, ibhotela lingaba yingxenye yokudla kwakho okunempilo.
- Kuqinisa amathambo: Ibhotela liqukethe i-vitamin D ne-calcium. Zombili zibalulekile ekukhuleni nasekuqineni kwamathambo. Zisiza nasekuvimbeleni izifo ezibuthakathaka kwamathambo njenge-osteoporosis.
- Kunciphisa ingozi yomdlavuza: Ibhotela licebile nge-beta-carotene. Umzimba wethu uguqula lokhu kube yi-vitamin A. Ezinye izifundo zibonise ukuthi i-beta-carotene ihlobene nokunciphisa ingozi yomdlavuza wamaphaphu kanye ne-prostate.
- Kuthuthukisa ukubona: I-beta-carotene ebhotela ingasiza ekunciphiseni ukukhula kokuwohloka kwe-macular okuhlobene nokuguga kanye ne-cataracts.
- Ukuze isikhumba siphile kahle: Ibhotela liqukethe i-vitamin E. Lokhu kubaluleke kakhulu empilweni yesikhumba. Linciphisa umonakalo esikhumbeni ngenxa yemisebe yelanga ye-ultraviolet futhi lisiza ekwelapheni ukuvuvukala kwesikhumba kanye namanxeba.
Kodwa, ibhotela linezingozi zalo.
Naphezu kwalezi zinzuzo, inkinga enkulu ngebhotela okuqukethwe kwayo amakhalori aphezulu namafutha, ikakhulukazi amafutha agcwele, ahlotshaniswa nesifo senhliziyo.
Into ebaluleke kakhulu ukuthi uma usebenzisa ibhotela, kwenze ngokulinganisela . Ukudla izipuni zebhotela ngosuku akuyona neze umkhuba omuhle.
Uma unesifo senhliziyo, i-cholesterol ephezulu, noma uzama ukwehlisa isisindo, kungadingeka unciphise ukudla kwakho ibhotela. Iseluleko esingcono kakhulu ngalokhu ukubonana nodokotela wakho.
Ezinye izinto ongazisebenzisa esikhundleni sebhotela
Uma ucabanga ukunciphisa ibhotela, kunezindlela eziningana ezinempilo ongazisebenzisa esikhundleni salokho.
Izinto ezithatha indawo yokupheka nokubhaka
- I-avokhado: I-avokhado evuthiwe kahle, ecoliwe ilungele ukwenza ama-dessert ngoba inokwakheka okufana nebhotela nokhilimu.
- Amabhotela amantongomane: Ibhotela lika-cashew, lamakinati, noma lama-alimondi lingasetshenziswa esikhundleni sebhotela ezintweni ezibhakiwe.
- Amafutha Kakhukhunathi / Ukhilimu Kakhukhunathi: Amafutha kakhukhunathi noma ukhilimu kakhukhunathi angashaywa ukuze kwenziwe into efana nebhotela. Lokhu kuhle kakhulu ekwenzeni izinto ezifana ne-icing.
- I-Aquafaba mayonnaise: Ungenza i-mayonnaise engenamaqanda ngokuxuba amanzi e-chickpea asemathinini (okuyilokho i-aquafaba eyikho) namafutha. Lokhu kuyindlela enhle yokufaka ibhotela.
Ukudla esikhundleni sokudla nesinkwa
- I-avokhado ecoliwe
- I-Hummus
- Amafutha omnqumo angavamile
Umlayezo Wokuya Nawe Ekhaya
- Ibhotela alibi ngokuphelele. Uma lisetshenziswa ngokulinganisela , lingaba yingxenye yokudla okunempilo.
- Nakuba ibhotela liqukethe amavithamini ne-calcium, linamafutha agcwele nama-calories amaningi .
- Ibhotela elinotshani, elenziwe ngobisi lwezinkomo ezinotshani , liyindlela engcono kakhulu esikhundleni sebhotela elivamile.
- I-margarine yenziwe ngamafutha emifino. Nakuba iqukethe amafutha “amahle”, qiniseka ukuthi ayinawo amafutha e-trans uma uthenga.
- Uma unezimo ezifana nesifo senhliziyo noma i-cholesterol ephezulu, kufanele unciphise ukusetshenziswa kwebhotela.
- Kunezinhlobo eziningi ezinempilo zokufaka esikhundleni sebhotela, njenge-avocado, i-hummus, namafutha omnqumo.
- Uma unenkinga ngokudla kwakho kanye namazinga e-cholesterol, khuluma nodokotela wakho njalo .
Ibhotela, izakhiwo zebhotela, imajarini, ukudla okunempilo, i-cholesterol, amafutha agcwele, ibhotela i-sinhala
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