Epizza, phakathi kwesandwich, phezu kwesaladi... yini ongayenza ngaphandle koshizi? Kumnandi kakhulu. Kodwa sonke sizwile ukuthi ushizi uwukudla okunamafutha, okungenampilo. Yingakho abanye abantu besaba kancane ukudla ushizi. Iyini indaba yangempela? Ingabe ushizi uwukudla okumnandi nje? Noma unezinzuzo zempilo esingazazi? Kulungile, ngakho-ke namuhla sizoxoxa ngakho konke mayelana nalo shizi.
Ake siqale sibheke ukudla okunomsoco okukushizi.
Ushizi ngempela “uwukudla okuphelele.” Kalula nje, uwukudla okwenziwe eduze nesimo sawo semvelo ngangokunokwenzeka, ngaphandle kokufaka izithako eziningi zokwenziwa.
Kodwa inani lokudla okunomsoco loshizi liyahlukahluka kakhulu kuye ngohlobo kanye nenani loshizi owudlayo. Into eyodwa okufanele uyikhumbule ikakhulukazi ukugwema ushizi ocutshungulwe kakhulu emakethe . Isibonelo, ezinye 'izingcezu zoshizi' zingase zibe nezinongo ezengeziwe, izithako zokugcina ukudla, kanye nosawoti omningi (i-sodium).
Ushizi wekhwalithi enhle uqukethe izakhamzimba ezibalulekile ezifana nalezi:
- Amaprotheni
- I-Vitamin A
- I-Vitamin B12
- I-Vitamin K
- I-Zinc
- I-calcium
- I-Vitamin D
Ukuze siqonde umehluko wokudla okunempilo phakathi kwezinhlobo zoshizi, ake sibheke izibonelo ezithile.
| Ukudla okunempilo | Ushizi waseMelika (1 ounce / 28 grams) | Ushizi kaBrie (1 ounce / 28 grams) | Ushizi we-Feta (1 ounce / 28 grams) |
|---|---|---|---|
| Amakhalori | 104 | 95 | 75 |
| Amaprotheni | amagremu ama-5 | Amagremu ayi-6 | amagremu angu-4 |
| Amafutha | amagremu angu-9 | amagremu angu-8 | Amagremu ayi-6 |
| I-calcium | amamiligram angu-293 | amamiligremu angu-52 | Amamiligremu ayi-140 |
| I-Sodium (usawoti) | amamiligremu angu-468 | Amamiligremu ayi-180 | Amamiligremu angu-323 |
Indlela engcono kakhulu yokukhetha ushizi onempilo ukufunda ilebula ngokucophelela ngaphambi kokuthenga.
Ziyini izinzuzo zokudla ushizi empilweni?
Ushizi awukona nje ukudla okumnandi. Uma uwukhetha kahle futhi uwudla ngokulinganisela, unezinzuzo eziningi.
Amandla amathambo nemisipha
I-calcium kanye neprotheyini ekushizi kubaluleke kakhulu ekwakheni amathambo nemisipha eqinile. Ushizi ucebile ngohlobo lweprotheyini olubizwa ngokuthi 'i-Whey protein', olusetshenziswa ngabantu abazivocavocayo. Futhi, ushizi ucebile nge-calcium ngoba wenziwe ngobisi. I-calcium iyasiza ekukhuleni kwamathambo ezinganeni ezincane futhi iyasiza nasekuvikeleni i-osteoporosis, eyenzeka lapho umuntu esekhulile.
Kusiza ukunciphisa ukuvuvukala
Ucwaningo luthole ukuthi izinhlobo ezithile zamafutha kushizi, njenge -conjugated linoleic acid (CLA) , ziyasiza ekunciphiseni ukuvuvukala emzimbeni. Lokhu kungasiza futhi ekuvimbeleni izifo zenhliziyo kanye nokukhuluphala ngokweqile.
Kungasiza ukwehlisa umfutho wegazi
Okuqukethwe okuphezulu kwe-calcium ekudleni kobisi, njengoshizi, kungasiza ekwehliseni umfutho wegazi. Ikakhulukazi, ushizi onamafutha aphansi kanye noshizi oluphansi (isib. ushizi we-cottage, ushizi we-ricotta, i-parmesan, i-feta) ungadliwa ngokulinganisela njengengxenye yokudla okunempilo.
Kusiza ekuvikeleni imithambo yegazi
Ushizi yi- Glutathione.Ucwaningo lubonisa ukuthi kungaba umthombo omuhle we-antioxidant enamandla ebizwa ngokuthi i-niacin. Le antioxidant isiza ekugcineni impilo yobuchopho kanye nokusebenza kwemithambo yegazi.
Kuhle empilweni yokugaya ukudla
Ukudla okubilisiwe njengoshizi ne-yogurt kuqukethe amabhaktheriya e-probiotic , angamabhaktheriya amahle emathunjini ethu. Ezinye izifundo zibonise ukuthi la mabhaktheriya amahle angasiza ekugcineni amazinga e-cholesterol anempilo emzimbeni.
Izinto okufanele uziqaphele uma udla ushizi
Kanye nezinzuzo, kunezinto ezimbalwa okufanele siziqaphele lapho sidla ushizi.
- Ukungezwani komzimba kwe-Casein: Abanye abantu bangase babe nokungezwani komzimba ne -casein, iphrotheni etholakala emikhiqizweni yobisi. Lokhu kungabangela izimo ezifana nokuvuvukala emzimbeni wonke, ukuqubuka kwesikhumba, izinduna, ikhanda elibuhlungu kanye nokukhathala.
- Ukungabekezelelani i-Lactose: Uma umzimba wakho ungakwazi ukugaya i-lactose , uhlobo lukashukela olutholakala ebisini, ungase ube nezimpawu ezifana nokuqunjelwa, igesi , kanye nesifo sohudo ngemva kokudla ushizi.
Uma uzwa ubuhlungu obunjalo ngemva kokudla ushizi noma okunye ukudla kobisi, kubaluleke kakhulu ukukhuluma nodokotela womndeni wakho ngakho.
- Inamafutha agcwele kanye ne-sodium (usawoti): Ushizi unamafutha agcwele kanye ne-sodium (usawoti) amaningi uma kuqhathaniswa. Okuningi kwalokhu kungabangela isifo senhliziyo, isifo sikashukela kanye nomfutho wegazi ophakeme . Ngakho-ke, kungakhathaliseki ukuthi ushizi umnandi kangakanani, kuwukuhlakanipha ukuwudla ngokulinganisela .
Uma ungumuntu odla imifino kuphela, udinga ukwazi lokhu!
Abantu abaningi bacabanga ukuthi ushizi wenziwa ngobisi ngakho-ke ungadliwa yibo bonke abadla imifino. Kodwa iqiniso liyinkimbinkimbi kakhulu kunalokho.
Ngokwesiko, uma kwenziwa ushizi, ingxube yama-enzyme abizwa ngokuthi i-rennet isetshenziselwa ukuqinisa ubisi bese iluguqula lube ushizi. Ngeshwa, le-rennet ivame ukutholakala esiswini samathole . Ibizwa nangokuthi 'i-rennet yamathole'. Ngakho-ke, uma ungumdli wemifino noma we-vegan ogwema ngokuphelele imikhiqizo yezilwane, lolu hlobo loshizi alukufanele.
Nokho, akuwona wonke ushizi owenziwe nge-rennet yezilwane. Namuhla, kunezindlela eziningi ezihlukile.
| Uhlobo lwe-Rennet | Incazelo |
|---|---|
| I-Rennet Yezilwane | Itholakala esiswini samathole futhi inala ushizi njengeParmesan neGorgonzola. |
| I-Rennet Yemifino | Ama-enzyme akhishwe ezitshalweni ezithile (isb. amakhiwane, i-thistle). Kufanelekela abadli bemifino. |
| I-Rennet ye-Microbial | Kukhiqizwa ngamagciwane amancane njengesikhunta nemvubelo. Lokhu kufanelekile nakwabadla imifino. |
| Akukho Rennet | Ushizi olufana ne-paneer kanye noshizi we-cottage wenziwa ngama-asidi afana nejusi likalamula noma uviniga. Lokhu akudingi i-rennet. |
Ngakho-ke, uma ungumuntu odla imifino, ngaphambi kokuthenga ushizi, hlola ilebula ukuze ubone ukuthi ithi "i-rennet yemifino" noma "i-rennet yamagciwane." Uma ithi "ama-enzyme" kuphela, cishe i-rennet yezilwane.
Umlayezo Wokuya Nawe Ekhaya
- Ushizi uwukudla okuqukethe izakhamzimba ezibalulekile njengeprotheni ne-calcium.
- Kodwa-ke, ingaba namafutha amaningi nosawoti (i-sodium), ngakho-ke kubalulekile ukudla ngokulinganisela njalo .
- Uma uthenga, zama ukukhetha ushizi wemvelo ongacutshungulwanga kakhulu. Funda ilebula bese uqaphela okuqukethwe usawoti namafutha.
- Uma ungumuntu odla imifino, qaphela uhlobo lwe-rennet kushizi. Khetha ushizi oqukethe i-rennet "yemifino" noma "engama-microbial".
- Uma uhlangabezana nanoma yiziphi izimpawu zokungezwani komzimba noma ukucasuka kwesisu ngemva kokudla ushizi, khuluma nodokotela wakho ngakho.
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