Ingabe uthenga nephakethe lobisi lwenkomo uma uya esitolo esikhulu, noma ubheka imikhiqizo emisha efana nobisi lwe-alimondi nobisi lwe-soy? Eqinisweni, kulezi zinsuku, sibona abantu abaningi bephendukela kobisi olusekelwe ezitshalweni esikhundleni sobisi lwenkomo. Ngakho-ke namuhla, ake sixoxe ngoluthandwa kakhulu lwalolu, 'ubisi lwe-alimondi'. Ingabe lokhu kuhle ngempela emizimbeni yethu? Ubani ngempela okufanelekelayo? Ake sikuqonde konke lokhu ngokunembile nangokulula.
Kalula nje, luyini ubisi lwe-alimondi?
Kulula kakhulu. Ubisi lwe-almond luyisiphuzo esenziwe ngokuhlanganisa ama-almond namanzi. Lolu akulona ubisi lwezilwane, kodwa ubisi olusekelwe ezitshalweni. Into enkulu nebaluleke kakhulu ngalo ukuthi alunayo i-lactose .
Manje ungase uzibuze ukuthi iyini i-lactose. I-Lactose uhlobo lukashukela olutholakala ngokwemvelo obisini lwezilwane, njengobisi lwenkomo. Abanye abantu banenkinga yokugaya le lactose. Siyibiza ngokuthi 'ukungabekezelelani kwe-Lactose'. Yingakho ukuphuza ubisi lwenkomo kubangela ukuqunjelwa, ubuhlungu besisu, kanye nesifo sohudo. Ngakho-ke ubisi lwe-alimondi luyindlela enhle kakhulu kubantu abanjalo. Futhi, abantu abangasebenzisi noma yimiphi imikhiqizo yezilwane (ama-Vegan) basebenzisa ubisi lwe-alimondi kakhulu.
Yini ngempela etholakala kubisi lwe-alimondi oluthengwa esitolo?
Uma sibheka ilebula lephakethe lobisi lwe-alimondi esilithenga esitolo, singabona ukuthi liqukethe ezinye izinto ngaphandle kwama-alimondi namanzi.
- Amavithamini namaminerali: Imikhiqizo eminingi inezela izinto ezifana ne-calcium, i-vitamin D, kanye ne-vitamin E. Lokhu kwandisa inani lokudla okunempilo.
- Ushukela: Ezinye izinhlobo zineshukela noma ezinye izinto ezinambithekayo ukuze zengeze ubumnandi. Lezi zibizwa ngokuthi "Zimnandi."
- Iziqinisi: Lezi zengezwa obisini ukuze ziqine, zihlale zibushelelezi, futhi zihlale isikhathi eside.
Uma uthenga ubisi lwe-alimondi, kungcono ukhethe uhlobo oluthi "Unsweetened" (ngaphandle koshukela) kanye noluthi "Fortified" (olunamavithamini namaminerali engeziwe) .
Manje ake sibheke umehluko omkhulu wokudla okunempilo phakathi kobisi lwe-alimondi olunoshukela nolungenashukela.
| Ulwazi lokudla okunempilo (indebe eyodwa) | Okungashukela | Okunoshukela |
|---|---|---|
| Amakhalori | Cishe ngo-40 | Cishe ngo-73 |
| Amaprotheni | Igremu eli-1 | Igremu eli-1 |
| Ama-carbohydrate | Igremu eli-1 | Amagremu angu-13 |
| Ushukela | Amagremu angu-0 | Amagremu ayi-12 |
Kuleli thebula, ungabona ukuthi mangaki amakhalori nokuthi uhlobo ngalunye loshukela owengeziwe lunoshukela ongakanani.
Yiziphi izinzuzo zempilo zokuphuza ubisi lwe-alimondi?
Uma kukhethwe kahle, ubisi lwe-alimondi lusinikeza izinzuzo eziningana.
- Icebile nge-Vitamin E: Ubisi lwe-almond luwumthombo omuhle we-Vitamin E. I-Vitamin E iyi-antioxidant enamandla ebaluleke kakhulu ohlelweni lwethu lokuzivikela komzimba kanye nemithambo yegazi. Lawa ma-antioxidants avikela amangqamuzana ethu kuma-free radicals awalimazayo.
- I-Calcium Yempilo Yamathambo: Ubisi oluningi lwama-alimondi ezitolo lune-calcium eyengeziwe. I-Calcium ibalulekile ekugcineni amathambo ethu eqinile. Lokhu kusiza nasekuvikeleni ezifweni ezifana ne-osteoporosis.
- Amakhalori nama-carbohydrate aphansi: Ubisi lwe-alimondi olungashukela lunamakhalori nama-carbohydrate aphansi kakhulu uma kuqhathaniswa nobisi lwenkomo. Ngakho-ke, luyindlela enhle kulabo abazama ukulawula isisindo sabo kanye nalabo abanesifo sikashukela (`i-Diabetes Mellitus`) ngoba alukhuphuki ngokushesha amazinga kashukela egazini.
- Kuhle enhliziyweni: Ama-alimondi asiza ekunciphiseni i-cholesterol embi (`LDL`) futhi andise amazinga e-cholesterol enhle (`HDL`) emizimbeni yethu. Ngakho-ke, asiza ngokungaqondile empilweni yenhliziyo.
Umehluko phakathi kobisi lwe-alimondi, ubisi lwenkomo, nobisi lwe-oat
Ake sibheke umehluko phakathi kwalezi zinhlobo ezintathu zobisi kuleli thebula.
| Isici | Ubisi lwe-almond (olungenashukela) | Ubisi lwenkomo (amafutha aphansi) | Ubisi lwe-oat (olungenashukela) |
|---|---|---|---|
| Amaprotheni (ngendebe ngayinye) | Igremu eli-1 (elincane kakhulu) | Amagremu angu-8 (aphezulu kakhulu) | Amagremu angu-3-4 (okuphakathi) |
| Amakhalori | Okuncane (40) | Kuningi kakhulu (100-120) | Kuningi kakhulu (120) |
| I-Lactose | Cha | Nakhu | Cha |
Izinto ezimbi nezinto okufanele uzicabangele
Kanye nezinzuzo, kunezinto ezimbalwa okudingeka siziqaphele uma sisebenzisa ubisi lwe-alimondi. Lezi zibaluleke kakhulu.
1. Ukudla okuphansi kakhulu kwamaprotheni
Lokhu kuyiphutha elikhulu lobisi lwe-alimondi. Njengoba ubona etafuleni elingenhla, ubisi lwe-alimondi lunenani elincane kakhulu leprotheyini uma kuqhathaniswa nobisi lwenkomo. Amaprotheni abalulekile ekukhuleni komzimba wethu kanye nokwakha imisipha. Ngakho-ke, uma usebenzisa ubisi lwe-alimondi esikhundleni sobisi lwenkomo, udinga ukuqaphela kakhulu ukuhlangabezana nezidingo zakho zeprotheyini ezivela kwezinye izidlo.
2. Akufanele izingane
Ungalokothi unike izingane ezingaphansi konyaka owodwa ubisi lwe-alimondi. Ubisi lwe-alimondi alunamaprotheni anele, amafutha, nezinye izakhamzimba ezidingekayo ukuze zikhule. Ubisi lwebele luwukudla okungcono kakhulu kwezingane, futhi ezinye izinhlobo zobisi kufanele zinikezwe kuphela ngaphansi kweseluleko sikadokotela oqeqeshiwe, uma kudingeka.
3. Ukungezwani Nemizwa Yamantongomane
Uma une-allergy kuma-alimondi noma kwamanye amantongomane, ukuphuza ubisi lwe-alimondi kungabangela ukusabela okukhulu kwe-allergy. Ngakho-ke, abantu abanjalo kufanele bagweme ubisi lwe-alimondi ngokuphelele.
4. Izinkinga ze-thyroid
Ama-alimondi angase aqukethe ama-compounds (goitrogens) angaphazamisa ikhono le-thyroid lokumunca i-iodine. Ngakho-ke, uma une-hypothyroidism, gwema ukuphuza ubisi oluningi lwama-alimondi. Uma ukhathazekile ngalokhu, kungcono ukukhuluma nodokotela womndeni wakho ukuze uthole iseluleko.
Ungakwenzela kanjani ekhaya? Ungayisebenzisa kanjani?
Ungenza futhi ubisi olusha lwe-alimondi ekhaya, kunokuthi uluthenge esitolo. Akunzima njengoba ungase ucabange.
- Okokuqala, thatha cishe inkomishi yama-alimondi bese uwacwilisa emanzini ubusuku bonke.
- Ngosuku olulandelayo, khipha amanzi bese uhlanganisa kahle ama-alimondi acwiliswe emanzini cishe nezinkomishi ezimbili zamanzi.
- Bese uhlunga le ngxube ngendwangu ehlanzekile noma ngesihlungi esine-mesh encane.
Uma uthanda, ungangeza i-vanilla encane, ucezu lwegxolo lesinamoni, noma ngisho nedethi noma ezimbili uma ufuna ukunambitheka okumnandi ngenkathi uxuba.
Ungasebenzisa lokhu esikhundleni sanoma yini ovame ukuyisebenzisa ubisi lwenkomo.
- Yidla okusanhlamvu
- Yenza ikhofi netiye.
- Yenza ama-smoothie noma ama-shake
- Uma wenza izinto ezifana nama-pancake
Umlayezo Wokuya Nawe Ekhaya
- Ubisi lwe-almond luyindlela engcono kakhulu yokukhetha ubisi lwenkomo, ikakhulukazi kulabo abangakwazi ukumelana ne-lactose kanye nabantu abangadli inyama.
- Uma uthenga, khetha njalo izinhlobo ze- "Unsweetened" (ezingenashukela) kanye ne-"Fortified" (amavithamini kanye ne-calcium eyengeziwe) . Lokhu kuzokusiza ugweme ushukela nama-calories angadingekile futhi kukunikeze ukudla okunomsoco okwengeziwe.
- Ubisi lwe-almond luneprotheyini ephansi kakhulu , ngakho-ke aluyona indawo ephelele yokudla okunempilo yobisi lwenkomo. Qiniseka ukuthi uthola iphrotheyini evela kokunye ukudla ekudleni kwakho.
- Gwema ukunikeza izingane ezingaphansi konyaka owodwa ubisi lwe-alimondi ngokuphelele.
- Uma une-allergy yamantongomane noma isifo se-thyroid, thintana nodokotela wakho ngaphambi kokuphuza ubisi lwe-alimondi.
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