Ama-calories enzuzo yobisi kanye nempilo
Uzwile ukuthi ubisi lungenza umzimba ube omuhle. Kodwa hlobo luni lobisi lungcono kakhulu ekudleni kwakho okunempilo? Futhi yiluhlobo luni lobisi okufanele uphuze uma uzama ukuthola noma ukulondoloza isisindo esinempilo ? Thola ukuthi ungathola kanjani izinzuzo zempilo zobisi ekudleni kwakho.
Ama-calories e-Milk
| Ama-2% ama-Low Fat Milk Facts Facts | |
|---|---|
| Ukuphakama Usayizi 1 inkomishi | |
| Ngokukhonza | Inani Lansuku zonke * |
| Ama-calories 122 | |
| Ama-calories avela ku-Fat 45 | |
| Ingqikithi yamafutha 5g | 8% |
| I-Saturated Fat 3g | 15% |
| I-Polyunsaturated Fat 0g | |
| I-Monounsaturated Fat 1g | |
| I-Cholesterol 20mg | 7% |
| I-115mg ye-sodium | 5% |
| Potassium 140.16mg | 4% |
| Ama-carbohydrates 12g | 4% |
| I-Fiber Diet 0g | 0% |
| Ama-Sugars 11g | |
| Amaphrotheni 8g | |
| I-Vitamin A 1% · I-Vitamin C 0% | |
| I-Calcium 29% · I-Iron 0% | |
| * Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Inani lamakholori ebisi lincike enhlobonhlobo yobisi osikhethayo ukuphuza kanye nesamba odlayo. Ubisi olunamafutha aphansi (ubisi lwamaphesenti angu-2) lungenye yezinhlobonhlobo ezaziwa kakhulu zobisi lwezinkomo. Ihlinzeka ngamafutha angaphansi kunobisi obugcwele kodwa inambitheka ye-creamier kanye nokuthungwa kunobisi obumhlophe.
Lawa angamaqiniso okudla okunhlobonhlobo zezinhlobonhlobo zobisi, esekelwe kudatha le-USDA. Ukwazi kwabo kungakusiza ukuthi ukhethe kangcono ukuthi ubisi obuni obuhle kuwe .
- Enye indebe yobisi obumhlophe inikeza ama-calories angu-83, ama-gram angu-8 amaprotheni, ama-gramu angu-12 we-carbohydrate, ama-gramu angu-12 ushukela, nama-gramu angu-0 amafutha.
- Enye indebe ye-1% yobisi inikeza ama-calories angu-102, ama-gram angu-8 amaprotheni, ama-gramu angu-12 we-carbohydrate, ama-gramu ayi-13 kashukela, ama-gramu angu-2 wamafutha agcwele futhi ama-gramu angu-2 amafutha.
- Enye indebe yobisi lonke ihlinzeka ngama-kilojoule angu-149, ama-8 amagremu amaprotheni, ama-gramu angu-12 we-carbohydrate, ama-gramu angu-12 ushukela, ama-8 amagremu amafutha kanye nama-gramu angu-5 amafutha agcwele.
- Enye indebe yengxenye nesigamu inikeza ama-calories angu-315, ama-gram angu-7 amaprotheni, ama-gramu angu-10 we-carbohydrate, ama-gramu angu-10 kashukela, amagremu angu-17 amafutha agcwele kanye nama-gramu angu-28 wamafutha. Khumbula, Nokho, ukuthi ukukhonza okuyingxenye eyodwa nesigamu kungokwesipuni esisodwa esisodwa esihlinzeka ngamakholori angu-20 kuphela.
- Ukukhonza okukodwa (isipuni esisodwa) sokhilimu olunzima kunika ama-calories angu-821, ama-gramu angu-5 amaprotheni, ama-gram angu-7 we-carbohydrate, ama-gramu angu-7 ushukela, ama-gramu angu-55 wamafutha agcwele futhi amagremu angu-88 wamafutha. Ukhilimu owodwa onomthwalo wokugcoba uyisipuni esisodwa esisodwa esihlinzeka ngama-calories angu-51.
Uma une-lactose engavumiyo, ungase ukhethe enye yezinhlobo eziningi zobisi be-lactose.
Kunezinqumo eziningi okufanele uzicabangele.
- Enye indebe yobisi lwe-soy inikeza ama-calories angu-108, ama-gramu angu-6 amaprotheni, ama-gramu angu-12 we-carbohydrate, ama-gramu ayisishiyagalolunye ashukela, ama-gram angu-1 amafutha agcwele futhi amagremu angu-4 amafutha.
- Enye indebe yobisi lwe-alimondi inikeza ama-khalori angu-93, ama-gramu angu-1 amaprotheni, ama-gram angu-16 we-carbohydrate, amagremu angu-15 ushukela, ama-gramu angu-0 wamafutha agcwele futhi ama-gramu angu-3 amafutha.
- Enye indebe ye-lactose (mahhala angu-2%) inikeza amakholori angu-122, ama-gram angu-8 amaprotheni, ama-gramu angu-12 we-carbohydrate, ama-gramu angu-12 ushukela, ama-gramu angu-3 amafutha agcwele ama-gramu angu-5 amafutha.
- Enye indebe yobisi lwekakhukhunathi (ekheniwe) inikeza ama-calories angu-552, ama-gramu angu-5 amaprotheni, ama-gram angu-13 ama-carbohydrate, amagremu angu-8 kashukela, ama-gramu angu-51 wamafutha aphelele kanye nama-gram angu-57 wamafutha.
- Enye ikomishi lebisi lelayisi inikeza ama-kilojoule angu-112, ama-gramu angu-0.7 amaprotheni, ama-gramu angu-22 we-carbohydrate, ama-gramu ayi-13 kashukela, ama-gramu angu-0 amafutha agcwele futhi ama-gramu angu-2.3 wamafutha.
Izinketho zobisi ezicebile kakhulu
UMnyango Wezolimo We-United States (USDA) uncoma ukuba ufake ukudla kokubisi ekudleni kwakho nsuku zonke. Ukudla kwezidakamizwa kusiza ukukhulisa i-calcium yakho namaprotheni adla amathambo anamandla nemisipha. Iqembu lokudla lobisi lihlanganisa imikhiqizo yobisi obuhlaza kanye nemikhiqizo eyenziwa ngobisi.
Njengengxenye yohlelo lwe-ChooseMyPlate, batusa ukuthi ukhethe ukudla okomile okungenamafutha noma okuphansi kwamafutha ukuze unciphise ukudla okune-fat saturated.
Babuye batusa ukuthi ukhethe imikhiqizo yobisi ngaphandle ushukela owengeziwe noma ubumnandi.
Izinketho ezingamanzi ezincane ezitholakalayo
Nakuba cishe yonke imikhiqizo yobisi inikeza ezinye i-calcium nezinye izakhi ezifana neprotheyini, ezinye imikhiqizo yobisi inikeza ushukela owengeziwe. Uma uzama ukunciphisa ushukela owengeziwe, ungase ufune ukunciphisa ukudla kwakho kwalezi zithelo ezimbi zobisi.
- Ubisi lwekholeta owodwa (owenziwe ubisi lonke) uhlinzeka ngamakholori angu-208, ama-8 amagremu amaprotheni, amagremu angu-26 e-carbohydrate, nama-gramu angama-24 ushukela nama-gramu angu-10 we-ushukela owengeziwe.
- Ubisi olulodwa olukhishwa ngamatrolikhi lunikeza amakholori angu-220, ama-gram angu-7 amaprotheni, ama-gramu angama-32 we-carbohydrate, nama-gramu angu-31 ushukela nama-18 amagremu eshukela.
- Ukukhonza okulodwa (ukodwa owodwa) wobisi lweqhwa kunikeza ama-calories angu-164, ama-4 amagremu amaprotheni, ama-gramu angu-24 we-carbohydrate, nama-gramu angu-17 ushukela.
Okunye okunye okunomsoco (njengamakhemikhali angekho amakhekhe wekhofi) kungenye isiphuzo esifana nobisi ongase ufune ukunciphisa noma ukugwema. Eziningi zale mikhiqizo zenziwe ngamafutha kanye nesiraphu yengqolowa futhi ayinikezi izinzuzo zezempilo zobisi.
Ukuthenga nokugcina Ubisi
Ubisi ukudla okuphakade. Kufanele uthenge ubisi oluningi njengoba uzoyisebenzisa esikhathini esifushane. Ngaphambi kokuthenga ubisi, hlola ukuthi "uthengise" usuku esitsheni ukuze uqiniseke ukuthi akukadluli.
Uma uletha ubisi ekhaya, i-Dairy Council of California itusa ukuba uhlale efrijini ekushiseni kwama-38-40 degrees. Baphakamisa nokuthi ugcina ubisi kude nomnyango wefriji ukuze uhlale ubanda. Ungalokothi uvumele ubisi luhlale kwi-countertop.
Futhi kuthiwani uma ubisi lwakho lufika ngosuku lokuthengisa futhi kukhona okushiye esitsheni? NgokweMkhandlu, kusenokwenzeka ukuthi uphephile ukuphuza. Bathi uma ubisi lusabisa kahle, ngokuvamile kuphephile ukupheka.
Ungafake ubisi ukuze ubambe isikhathi eside, nakuba kungashintsha ukunambitheka noma ukuthungwa komkhiqizo. Khumbula nje ukuthi ubisi lukhula uma luqhwa, ngakho-ke udinga ukushiya igumbi elingeziwe ebhodini lesibisi ukugwema ukungcola. Futhi uma usulungele ukuyisebenzisa, thambisa ubisi esiqandisini noma emanzini abandayo.