Ziziphi iiNzuzo kunye neeNgozi zebhotolo?

Iingcali zezondlo ziyahluka kwibhotolo. Kwanabo bathi ibhotolo ineengenelo, inani labo bathi ibhotolo iyingozi ayimbalwa. Abo bathi iluncedo bathi ibhotolo inezondlo. Kwelinye icala, kukho abo bathi inyusa i<em>cholesterol ize ivale imithambo. 

Ewe, nathi sibhidekile. Sifuna ukwazi ukuba ibhotolo inenzuzo okanye iyingozi kwaye siyifake ekutyeni kwethu ngokufanelekileyo. Kwiminyaka yakutshanje, “Ngaba ibhotolo iyingozi?” Uphononongo oluninzi luye lwenziwa ukuvavanya imiphumo kwimpilo. Makhe sihlolisise iziphumo zezi zifundo size sifikelele kwisigqibo malunga nebhotela.

Yintoni Ibhotolo?

Ibhotolo yenziwa ngokuxubha ubisi, inkqubo eyahlula amanqatha kulwelo. Kukho iintlobo ezininzi zebhotolo, ezifana netyuwa kunye netyuwa. Indlela yabo yokuvelisa iyahluka ngokomxholo wabo. Ngenxa yokuxinana okuphezulu kweoli kumxholo wayo, inokwakheka kwekhrimu.

Ibhotolo isetyenziswa ekuphekeni njengoko kusetyenziswa ezinye iioyile zokupheka. Isetyenziswa kakhulu ekuphekeni kobushushu obuphezulu obufana ne-sautéing kunye ne-stir-frying. Ngelixa inika incasa ekutyeni, iphinda ikuthintele ukuba inganamatheli epanini. Kwakhona yongezwa kwiimpahla ezibhakiweyo kunye needessert ukongeza ukuthungwa kunye nomthamo. Isonka, imifuno egcadiweyo, izitya zepasta kunye nezinye izitya ezininzi zinokuphekwa ngale oli emnandi.

Ixabiso leSondlo yebhotolo

Ixabiso lezondlo kwicephe elinye (i-14 grams) lebhotolo limi ngolu hlobo lulandelayo;

• Iikhalori: 102
• Amafutha ewonke: 11.5 grams
• IVithamin A: 11% yeReference Daily Intake (RDI)
• I-Vitamin E: i-2% ye-RDI
• I-Vitamin B12: i-1% ye-RDI
• I-Vitamin K: i-1% ye-RDI

Zingaphi iiCalories kwiButter?

Ibhotolo ineekhalori ezininzi kunye namafutha. Kukho iikhalori ezingama-100 kwi-717 grams. Nangona kunjalo, inezondlo ezibalulekileyo eziliqela. Umzekelo, yivithamini efunekayo kwimpilo yolusu, amajoni omzimba kunye nempilo yamehlo. ivithamin A Ngumthombo olungileyo we Ikwaxhasa impilo yentliziyo kwaye ikhusela iiseli emonakalweni obangelwa ziimolekyuli ezibizwa ngokuba ziiradicals zasimahla. Ivithamin E ibandakanya. Ukongeza, riboflavin niacinIkwanazo nezixa ezincinane kakhulu zezinye izondlo, ezifana necalcium kunye nephosphorus.

Amafutha kwibhotolo

Malunga ne-80% yebhotolo inamafutha kwaye intsalela ingamanzi. Yenye yezona zinto zintsonkothileyo kuwo onke amanqatha okutya, njengoko iqulethe ngaphezulu kwe-400 eyahlukeneyo yamafutha acid. Iphezulu kakhulu kwi-saturated (malunga ne-70%) ye-fatty acids kwaye iqulethe i-monounsaturated fatty acids (malunga ne-25%). Amafutha e-Polyunsaturated, kuphela yenza malunga ne-2.3% ye-fat content. Ezinye izinto ezinamafutha afumaneka kwibhotolo ziquka i-cholesterol kunye ne-phospholipids.

Malunga ne-11% ye-fatty acids egcweleyo kwibhotela i-short-chain, eyona ixhaphakileyo yi-asidi ye-butyric. I-Butyrate, uhlobo lwe-asidi ye-butyric, ifunyenwe ukunciphisa ukuvuvukala kwindlela yokugaya. Ikwasetyenziswa njengonyango lwesifo sikaCrohn.

Ibhotolo iqulethe ixabiso elincinci le-fat fat. ekutyeni okucutshungulweyo amafutha transAmafutha obisi athathwa njengempilo. Ibhotolo ngowona mthombo utyebileyo wokutya wamafutha obisi, eyona ixhaphake kakhulu yiconjugated linoleic acid, ekwabizwa ngokuba ngamafutha agqithisiweyo. I-Conjugated linoleic acid ineenzuzo ezininzi. Isetyenziswe njengesongezelelo sokulahlekelwa kwesisindo kuba inceda ukunciphisa umzimba.

Umxholo weprotheyini yebhotolo

Ixabiso leprotheyini yebhotela aliphezulu kakhulu. Iqukethe i-100 grams yeprotheni nge-0.9 grams. Ngokusisiseko, la mafutha yinxalenye yamanqatha obisi ahlukaniswe kwiprotheyini kunye neecarbohydrates. Kwakhona iqulethe i-0.1 grams ye-carbohydrates.

Iivithamini kunye neeminerali ezifumaneka kwibhotolo

IVithamin A: Yeyona vitamin ininzi kwibhotolo. Icephe elinye (14 g) libonelela malunga ne-11% yemihla ngemihla.

Ivithamin D: ibhotolo Ivithamin D Ngumthombo olungileyo we

IVithamin E: Yi-antioxidant enamandla, efumaneka kakhulu kukutya okunamafutha.

Ivithamin B12: Kwakhona kuthiwa yi-cobalamin Vitamin B12Ifumaneka kuphela ekutyeni okuvela kwizilwanyana, ezifana namaqanda, inyama kunye neemveliso zobisi.

IVithamin K2: Ikwabizwa ngokuba yi-menaquinone ivithamin K yifomu. Ikhusela kwizifo zentliziyo kunye ne-osteoporosis.

Iingenelo zeButter

Kwiminyaka edlulileyo, ibhotela yayithathwa njengeyingozi ngaphandle kokukhetha ngenxa yomxholo wayo ophezulu wamafutha. Kodwa iingcamango malunga noku kutya ziqala ukutshintsha ngokuthe ngcembe. Ngenxa yokuba uphando lwakutshanje lubonise ukuba ibhotela nayo ineenzuzo. Nalu uncedo lwebhotolo...

• Iluncedo kwimpilo yentliziyo

Ibhotolo inamafutha amaninzi. Izifundo ezininzi azizange zifumane ikhonkco lokucebisa ukuba ukusetyenziswa kwamafutha amaninzi kubangela isifo senhliziyo. Uphando luye lwabonisa ukuba iimveliso zobisi ezinamafutha azinyusi ingozi yesifo senhliziyo. Enyanisweni, uphando oluninzi lufumene ukusetyenziswa kweemveliso zobisi ezinamafutha ukuba luncedo kwimpilo yentliziyo.

Nangona kunjalo, inani lebhotela elisetyenziswe kwizifundo alikho phezulu. Ukutya amanani amakhulu (umzekelo, ukongeza ibhotela kwikhofi) kucingelwa ukuba yingxaki.

• Umthombo we-conjugated linoleic acid

Ibhotolo yeyona oyile ibalaseleyo, uhlobo lwamafutha afumaneka kwinyama kunye neemveliso zobisi. i-linoleic acid edibeneyo (CLA) ngumthombo. I-CLA ineenzuzo zempilo ezincomekayo.

Uphononongo lwetyhubhu yovavanyo lubonisa ukuba i-CLA inokuba neempawu zokulwa nomhlaza. Kuye kwamiselwa ukunciphisa ukukhula kwebele, ikholoni, i-colorectal, isisu, i-prostate kunye neeseli zomhlaza wesibindi. Uphando lubonisa ukuba ukusebenzisa izongezo ze-CLA kunceda ekunciphiseni ubunzima ngokunciphisa amanqatha omzimba. Kwakhona kwandisa umsebenzi wokuzivikela komzimba kunye nokunciphisa iimpawu zokuvuvukala.

• Iqulethe butyrate

Ibhotolo, uhlobo oluluncedo ikhonkco elifutshane elinamafutha acid Ityebile kwi butyrate. Ibutyrate ikwaveliswa ziibhaktheriya eziluncedo emathunjini kwaye isetyenziswa njengomthombo wamandla kwiiseli ezisemathunjini. Inceda impilo yokugaya ngokunciphisa ukuvuvukala kwamathumbu kunye nokuqunjelwa, ukubonelela ngokulinganisela kwe-electrolyte.

Kwakhona, intlungu yesisu ukudumbaneempawu ezifana nokuqhinwa kunye norhudo i-irritable bowel syndromeInceda ukunyanga i-IBS. Ngokutsho kwezinye izifundo, i-butyrate iphucula ukuvakalelwa kwe-insulin, isantya se-metabolism, kunye nokunciphisa ukubunjwa kweeseli ezinamafutha, okuyimfuneko ekulahlekeni kobunzima.

• Ukuphucula umsebenzi we-thyroid gland

Enye yeenzuzo zebhotela kukuba iphucula umsebenzi we-thyroid gland. Kuba inevithamin A. Iluncedo kakhulu ngenxa yomsebenzi we-thyroid gland. Izifundo ezahlukeneyo ziye zangqina ukuba ukutya okuphakathi kwebhotolo rhoqo kunokuphucula ukusebenza kwe-thyroid gland kwaye kuthintele izifo ezinxulumene ne-thyroid ezifana ne-hypothyroidism.

• yomeleza amathambo

Ibhotolo iluncedo kakhulu kwimpilo yethu yamathambo ngenxa yekhalsiyam ephezulu kunye nephosphorus equlethwe kuyo. I-calcium kunye ne-phosphorus zinceda ukwandisa ukuxinana kwamathambo kwaye ugcine amathambo omelele kwaye esempilweni. Izifundo ziye zafumanisa ukuba abo bahlala besitya ibhotela banomngcipheko omncinci wokuchatshazelwa zizifo zamathambo ezifana ne-osteoporosis.

IiNzuzo zeButha kuLusu

Ukungaguquguquki kwe-waxy ye-Butter kuyenza ibe sisithako esikhulu kwiimveliso zokhathalelo lwesikhumba ezifana neloshini, iibhotolo zomzimba, kunye neziqholo zomlomo. Inokwakheka kwezinto ezininzi. Yinto yendalo yokuchasa ukudumba eneempawu zokuthambisa ezinceda ukuthomalalisa ulusu olubuthathaka okanye olucaphukileyo.

Kananjalo ineempawu zokuchasana nokuguga ngenxa ye-asidi etyebileyo yamafutha kunye nomxholo we-antioxidant. Iqulethe ivithamin A, enceda ukubuyisela ukuqina kokuguga okanye ukonakaliswa kwesikhumba. Yondla ulusu oluqhekekileyo kwaye iluncedo kumonzakalo omncinci wolusu njengokutsha kunye namanxeba. Ngaphandle kwayo yonke le nto onokhwekhwe ve Psoriasis Inkulu kwiimeko zesikhumba ezifana

Ngaba Ibhotolo Ikwenza Ufumane Ubunzima?

Ibhotolo kucingelwa ukuba ikwenza utyebe kuba ityebile kwaye iphezulu kwiikhalori. Nangona kunjalo, ayibangeli ukufumana ubunzima xa idliwe kuphela njengenxalenye yokutya okunempilo. Ibhotolo ayikokutya ekufuneka kutyiwe ngobuninzi. Phantse ioli esulungekileyo ngokupheleleyo kwaye kufuneka isetyenziswe kuphela ukugqiba izidlo.

Ubungozi beGcuka

Xa isetyenziswe ngokumodareyitha, ibhotela ayikokutya okuyingozi. Nangona kunjalo, ukutya ibhotolo eninzi kubangela ubunzima kunye neengxaki zempilo ezifana:

• Ukwalana nebhotolo

Ibhotolo iqulethe iprotheyini ye-whey, enokubangela ukusabela komzimba. Ngenxa yesi sizathu, abantu abanesifo sobisi kufuneka baqaphele ibhotela, okanye bahlale kude kuyo ngokupheleleyo.

• ukunganyamezeli kwelactose

Ibhotolo inezixa ezincinci zelactose. Ngokuba ukunganyamezeli kwelactose akufunekanga idliwe ngabo

• Iphezulu kwiikhalori

Ibhotolo ineekhalori ezininzi. Kulungile xa isetyenziswe ngokumodareyitha, kodwa ukusetyenziswa ngokugqithiseleyo kubangela ukuqokelela kweekhalori ezingaphezulu. Oku kuya kukhokelela ekufumaneni ubunzima ekuhambeni kwexesha.

Ukusetyenziswa kakhulu kwebhotolo nako kubangela ezi ngxaki zempilo zilandelayo:

• Inokunyusa i-LDL ye-cholesterol embi. I-cholesterol embi kakhulu ibangela isifo senhliziyo.
• Inokuba negalelo ekuphuhliseni i-visceral fat. Ngoko ke, ubunzima buvela kwaye bukhokelela ekunyuseni kwe-triglycerides.
• Yandisa umngcipheko wokuba nesifo sika-Alzheimer kunye nesifo sengqondo esiyingozi.

Ingakanani Ibhotolo ekufanele ityiwe?

Kuyimfuneko ukunciphisa ukusetyenziswa kwamafutha amaninzi ukuya ngaphantsi kwe-10% yeekhalori zemihla ngemihla. Umzekelo, ukuba utya ama-2000 eecalories ngosuku, loo nto ilingana ne-22 grams ye-saturated fat -- okanye malunga ne-3 tablespoons (42 grams) yebhotolo. Kungcono ukudibanisa i-tablespoons enye okanye ezimbini (14-28 grams) ngosuku kunye namanye amanqatha anempilo afana neoli yeoli.

Uyigcina Njani Ibhotolo?

Ibhotolo ingaqina kwaye ijoje kokunye ukutya okubeka kufutshane nayo. Ngoko ke, kufuneka igcinwe ngokuchanekileyo. Indlela yokugcina ibhotela ixesha elide?

• Thatha kangangoko unako ukukutya ngexesha elifutshane.
• Ukuba unezinto ezininzi, zisonge enye yazo kwaye uyibeke kwisikhenkcisi. Songa kakuhle phambi kokuba uyibeke kwisikhenkcisi, njengoko ibhotolo inokufunxa lula ivumba lokunye ukutya.
• Akukho mfuneko yokugubungela ibhotela oza kubeka kwifriji eyongezelelweyo, sele ifakwe kwiileyile ezininzi xa uyithenga.
• Zama ukuyisebenzisa ngokukhawuleza xa uqala ukuyisebenzisa.
• Ibhotela engaxutywanga inobomi beshelufu yeenyanga ezintathu kwifriji (engavulwanga), inokukhenkcezwa ukuya kwiinyanga ezintandathu. Xa sele ivuliwe, ingahlala efrijini iiveki ezimbini ukuya kwezintathu.

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