Amaqiniso Okudla Kwezilwane
Imikhiqizo yobisi ibandakanya ubisi nemikhiqizo eyenziwa ngobisi. Eziningi zazo ziyimithombo enhle kakhulu ye-calcium namaprotheni. Eqinisweni, ngoba ubisi bukhulu kakhulu ku- calcium kunikezwa iqembu labo lokudla kwi-website ye-USDA ye-ChooseMyPlate.
Yini Ebalwa Njengomkhiqizo Wezobisi?
Ubisi, ukhilimu, ushizi onzima, futhi onothile konke kuhlukaniswa njengobisi. I-Butter ivela ebisi futhi, kodwa ngoba wonke amafutha angenawo i-calcium, akusho ukuthi ngokweqile kubonakala njengomkhiqizo wobisi.
E-US, iningi lemikhiqizo yobisi lenziwa ngamabele omsoco. Kodwa ungathola futhi ubisi namabele ushizi kanye noshizi olwenziwe ubisi lwezimvu.
Imikhiqizo yobisi eyenziwa ngobisi ihlanganisa i-yogurt, i-pudding, i-ayisikhilimu, i-yogurt efriziwe, neziphuzo zobisi ezifakiwe. Yonke imithombo enhle ye-calcium, kodwa futhi ingaba namafutha aphakeme kanye noshukela, ngakho-ke kubalulekile ukubala amakholori bese ugcina ubungako besilinganiso.
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Ingabe I-Yogurt Egcwele Amafutha Akulungile Ngempela?
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18 Ukudla Okumangalisa Okungahle Kuqukethe Ubisi
Zikhona yini izindlela ezihlukile kumikhiqizo yobisi?
Abanye abantu baphelelwa uketshezi noma abakwazi ukugaya i-lactose (ushukela lobisi) ngendlela efanele ukuze bangadli imikhiqizo yobisi. Futhi, abantu abalandela ukudla kwe-vegan abazidli noma yimiphi imikhiqizo yobisi kusukela bevela emfuyweni.
Eminye imikhiqizo yobisi yendabuko ihlanganisa ubisi lwe-soy no-soy 'cheese.' Ungadla namanzi omuncu, njenge-almond kanye ne-cashew ubisi, noma ubisi lwelayisi. Ezinye izindlela zokwelashwa zobisi akudingeki ukuthi zibe nesiprofetho esifanayo sokudla okunobisi kanye neminye imikhiqizo yobisi , kepha ngokuvamile ziqiniswa nge-calcium ne-vitamin D.
Amakhemikhali atholakele kumikhiqizo yobisi
Yiqiniso, imikhiqizo yobisi igcwele i-calcium.
Yilokho okwenza badume. Kodwa, futhi iphezulu amaprotheni ne-potassium, kanye nobisi ngokuvamile uqiniswa nge-vitamin D kanti ngezinye izikhathi i-vitamin A.
Imikhiqizo yobisi ingaba namafutha aphezulu, kuhlanganise namafutha agcwele, kodwa ungakhetha ngokuvamile izinguqulo ezinamafutha aphansi nezinhlobonhlobo zokudla kwakho okuthandwa yi-milk. Futhi-ke, imikhiqizo yobisi efana ne-ayisikhilimu, ubisi oluvuthayo, kanye ne-yogurt enambitheka ingaba ushukela ophakeme.
Uma ungadli imikhiqizo yobisi, usengathola i- calcium eningi eminye imithombo efana nemifino eluhlaza eluhlaza njengama-kale, bok choy no-broccoli, inhlanzi enamathanga (ngamathambo), ama-soybean, noma abathintekayo bezimbuzi okukhulunywe ngabo ekuqaleni. Ungadinga i-vitamin D eyengeziwe ngoba akekho kulawo okudla okuyizinto ezinhle zikavithamini D. Eqinisweni, ukudla okumbalwa kakhulu kune-vitamin D, kodwa ukhuluma nochwepheshe wakho wezempilo ngokuthatha izithako ezengeziwe uma ungatholi ukukhanya kwelanga ngokugcwele nsuku zonke.
Uma ufuna amaprotheni amaningi, uzothola inqwaba yenyama, izinkukhu, inhlanzi, izithelo, amantongomane kanye nembewu.
Futhi eminye imithombo ye-potassium ihlanganisa zonke izithelo nemigodi .
Izinzuzo zezempilo zeMikhiqizo yobisi
I-calcium ibalulekile ekwakheni nasekulondolozeni amathambo nokudla kwemikhiqizo yobisi ihlotshaniswa nethambo lezempilo futhi ingasiza ekunciphiseni ingozi ye-osteoporosis, okuyinto ebuthakathaka emathanjeni amathambo. I-calcium nayo iyadingeka ekusebenziseni imisipha enempilo kanye nesisindo somzimba kanye nokugaya igazi.
Uzobona ukuthi imikhiqizo eminingi yobisi kanye neminye imikhiqizo yobisi eminingi iqiniswa nge-vitamin D. Lokhu kungenxa yokuthi umzimba wakho udinga i-vitamin D ukuze uthathe kahle i-calcium. Futhi ngenkathi kungadingeki udle i-vitamin D ngesikhathi esifanayo nokudla okune-calcium, kuvele kubonakale kuwumdlalo omuhle.
Abantu abasebenzisa ubisi oluningi kanye neminye imikhiqizo yobisi futhi banomthelela wokunciphisa ingozi yesifo senhliziyo, uhlobo lwesifo sikashukela sesibili, nomfutho wegazi ophezulu. Ukudla okuphezulu ebisi nemikhiqizo yobisi kuhlotshaniswa nokuba nesisindo esinempilo, ikakhulukazi ezinganeni.
Izinsizakalo eziphakanyisiwe zoLoyi Ngosuku
Incomo yansuku zonke yemikhiqizo yobisi isekelwe ekudingeni iminyaka yobudala kanye ne-calcium.
Izingane ezineminyaka emibili kuya kweyithathu zidinga izinkomishi ezimbili zobisi ngosuku kanti izingane ezineminyaka emine kuya kweyisishiyagalombili zidinga izinkomishi ezimbili nobuningi ubisi ngosuku. Wonke umuntu oneminyaka engaphezu kwengu-8 kufanele adle okungenani izinkomishi ezintathu zobisi nsuku zonke.
Akuwona wonke imikhiqizo yobisi elinganayo, yebo. Kukhona umehluko omkhulu wokudla okunomsoco ekomishini lobisi uma uqhathanisa nekomishi ushizi noma i-ayisikhilimu ukuze i-USDA ihumushe umkhiqizo wobisi okhonza ubukhulu be-'kququential equivalents '. Inani elilinganayo lekhabe libhekisela ekunconyweni komkhiqizo wakho wansuku zonke, kodwa phawula ukuthi amakholori angahluka kakhulu:
- Ama-ounces angu-8 we-yogurt
- Amakhilogremu ama-1 we-shizi kanzima
- 2 tincetu ze-shizi kanzima
- 1/3 indebe shredded ushizi
- Ama-ounces amabili we ushizi owenziwe, njenge-American cheese
- 2 izinkomishi cottage shizi
- 1 indebe yogurt efriziwe
- 1 1/2 inkomishi ice cream
- 1 inkomishi soymilk
Ukufaka i-Dairy ekudleni kwakho
Kulula ukufaka imikhiqizo yobisi ngosuku lwakho. Zama amanye alawa macebiso:
- Phuza ubisi ngokudla
- Engeza ubisi ku-cereal ngesikhathi sasekuseni
- Ufafaze ushizi we-cheddar esikhwameni sakho esaladini noma emifinini yokudla yemifino
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Engeza okuningi Kokudakisa Ubisi Kumanyolo Wakho Ukwandisa Izinga Lama-calcium
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Amaqiniso Okunakekelwa Kwamanzi: Ama-Calories Nezinzuzo Zempilo
- Yidla i-yogurt njenge-snack namajikijolo amasha, amantongomane aqoshiwe kanye noju oluncane
- I-grate parmesan ushizi ngaphezulu kwe-popcorn
- Engeza ucezu ushizi esihlabathini
- Khonza ushizi ngezithelo ezintsha njenge-appetizer
- Imifino emihle kakhulu emifino ene-cottage shizi kanye ne-tomato wedges
Ungenza futhi izitsha ezinempilo kanye nokudla okusebenzisa imikhiqizo yobisi njengezithako. Nazi ezinye zezintandokazi zethu:
- Indlela Yokwenza I-Sandwich Yokugcoba Okungcono Kokuzibophezela Emhlabeni Wonke
- I-Mac ne-Cheese enempilo ku-Slow Cooker
- I-Healthy Snacks ye-Cheese Lovers
- Izindlela Elula Zokukwenza I-Greek Yogurt Ekhaya
- I-Tzatziki nge-Sauceti Yesikhumba Yama-Cucumber Yogurt
> Imithombo:
> Thorning TK, Raben A, Tholstrup T, Soedamah-Muthu SS, Givens I, Isiqunto A. "Imikhiqizo yobisi nemikhiqizo: Ukuhle noma Okubi Empilo Yomuntu? Ukuhlolwa Kwamaqiniso Okuphelele Kwezesayensi." Ukudla okunomsoco wokudla. 2016 Nov 22; 60: 32527.
> UMnyango Wezolimo wase-United States. "Konke Mayelana neDairy Group."