Okuqukethwe kwe-athikili
Ushizi wembuziUngomunye woshizi onempilo kakhulu. Yenziwa ngendlela efanayo noshizi wenkomo, kodwa okuqukethwe okunomsoco kuhlukile.
Ushizi wembuzi amafutha anempilo ahlinzeka ngamaprotheni ekhwalithi ephezulu. Inama-kilojoule aphansi uma iqhathaniswa nezinye izinhlobo zikashizi.
Uyini ushizi wembuzi?
Ushizi wembuzi, ubisi lwembuziyenziwe kusuka. amafutha anempilo, amaprotheni, vitamin AIwumthombo obalulekile wamaminerali afana ne-vitamin B2, i-calcium, i-magnesium, i-phosphorus, i-potassium, ithusi, i-zinc kanye ne-selenium.
Ushizi wembuziIqukethe amaprotheni ekhwalithi ephezulu agayeka kalula. Inani le-lactose lincane. Ngoba ukungezwani nobisi lwenkomo kubhekwa njengenye indlela.
Ushizi wembuzi inani lokudla okunomsoco
I-gram ye-28 Okuqukethwe okunomsoco kashizi wembuzi othambile imi kanje:
- Amakhalori: 102
- Amaprotheni: 6 gram
- Amafutha: 8 amagremu
- I-Vitamin A: 8% we-RDI
- I-Riboflavin (uvithamini B2): 11% we-RDI
- I-calcium: 8% we-RDI
- I-Phosphorus: 10% ye-RDI
- Ithusi: 8% ye-RDI
- Insimbi: 3% ye-RDI
Futhi iwumthombo omuhle we-selenium, i-magnesium kanye i-niacin (i-vitamin B3) umthombo.
Ushizi wembuziIqukethe amafutha anempilo afana nama-medium-chain fatty acids akugcina ugcwele futhi asize ekunciphiseni isisindo. Inama-acid amaningi aphakathi nendawo kunobisi lwenkomo.
Yiziphi Izinzuzo Zoshizi Wezimbuzi?
umthombo we-calcium
- Ushizi wembuzi nobisi lwembuzi lunempilo kakhulu i-calcium umthombo.
- I-calcium isiza ukwakha amathambo futhi igcine uhlelo lwamathambo. Kuyiminerali ebalulekile esekela impilo yamazinyo.
- Ukusetshenziswa kwe-calcium kanye novithamini D kulawula i-glucose metabolism. Ivikela isifo sikashukela, umdlavuza kanye nesifo senhliziyo.
Inikeza amagciwane anenzuzo
- ngokudla okuvutshelwer ngokwemvelo ikhula amagciwane angama-probiotic.
- Njengoba oshizi bedlula enqubweni yokuvutshelwa, banokuqukethwe okuphezulu kwe-probiotic njenge-bifudus, thermophillus, acidophilus kanye ne-bulgaricus.
- Ukudla okunama-probiotic kuthuthukisa impilo yamathumbu, kusekela ukuzivikela komzimba, kunciphisa ukungezwani komzimba nokusabela kokuvuvukala.
- Ushizi wembuzi, B. lactis kanye ne-L. acidophilus banama-probiotics anokunambitheka okumuncu nokumuncu ngenxa yokuqukethwe kwawo.
Yehlisa i-cholesterol
- Ushizi wembuziNgokwemvelo inothile ngama-polyunsaturated fatty acids (PUFA) athuthukisa impilo yenhliziyo nemithambo yegazi.
- Yandisa kakhulu i-cholesterol enhle futhi yehlisa i-cholesterol embi.
Isiza ukunciphisa umzimba
- Ushizi wembuzi Wenziwa ngobisi lwembuzi. Ubisi lwembuzi luphezulu ku-medium-chain fatty acids njenge-capric acid kanye ne-caprylic acid.
- Lawa ma-acid aphakathi nendawo asiza ukwehlisa isisindo ngokunciphisa isifiso sokudla.
Igcina impilo yamathambo
- Ushizi wembuziIwumthombo omuhle wamaminerali abalulekile njenge-calcium, i-phosphorus ne-copper, okudingeka umzimba wakhe ukuze wakhe amathambo aqinile nanempilo.
- I-calcium iyiminerali ebalulekile esiza ukwakha amathambo anempilo futhi inciphisa ingozi ye-osteoporosis.
- phosphorusNgenye imineral ebalulekile esebenza ne-calcium ukugcina amathambo enempilo futhi eqinile.
- ithusiKuyi-trace mineral eyaziwa ukuthi idlala indima ebalulekile empilweni yamathambo.
impilo yamathumbu
- Ushizi wembuzi Ukusetshenziswa kwayo kunenzuzo empilweni yamathumbu njengoba iqukethe inhlobonhlobo yama-probiotics afana ne-L. plantarum ne-L. acidophilus.
- ama-probioticsamabhaktheriya amahle avikela impilo yamathumbu futhi avimbele izinkinga zokugaya ukudla.
Izinduna
- Ushizi wembuziIqukethe i-capric acid, eyaziwa ngokuba ne-anti-inflammatory kanye ne-anti-bacterial properties.
- Ucwaningo lwezilwane zithole ukuthi i-capric acid ilwa namabhaktheriya e-P. acnes abangela induna.
kugaywe kalula
- Ushizi wembuzi Inesakhiwo esihlukile samaprotheni. Ngokwemvelo iqukethe i-lactose ephansi kune-cow cheese. Kubantu abangakwazi ukugaya i-lactose noma abangezwani noshizi wenkomo ushizi wembuzi ingenye enhle.
- Ushizi wembuziiqukethe i-A1 casein, uhlobo lweprotheyini engezwani ne-A2 casein, uhlobo lweprotheyini etholakala kushizi wenkomo. Ngoba ushizi wembuzi ukudlakusiza ukugaya.
Ungadla kanjani ushizi wembuzi?
- Ushizi wembuziYidle ngokusakaza phezu kwesinkwa esithosiwe.
- Inkukhu echotshoziwe noma isaladi eluhlaza ushizi wembuzi othambile engeza.
- Ushizi wembuziYenza i-omelet ngamakhowe namakhambi amasha.
- amazambane agayiwe ushizi wembuzi engeza.
- Lapho wenza i-pizza yasekhaya noma ama-pancake ushizi wembuzi sebenzisa.
- Ukwengeza ukuthungwa kanye ne-flavour esobho ushizi wembuzi engeza.
- Ushizi wembuziHlanganisa noju oluncane bese ulisebenzisa njengesoso yezithelo.
Iyini ingozi yoshizi wembuzi?
- Abanye abantu bangase bangezwani nobisi lwembuzi nokudla okwenziwa ngalo. Laba bantu kufanele bakugweme lokhu kudla.
- ukujuluka, ukuqunjelwa, ubuhlungu besisuIzimpawu ezinjengokuqunjelwa, ukuqunjelwa, nesifo sohudo zingase zibonakale njengezimpawu zokungezwani komzimba nezinto ezithile.
- Abesifazane abakhulelwe akufanele badle ushizi oluhlaza ngenxa yokungcoliswa amagciwane.
- Ukweqisa kwanoma yini kubi. Ushizi wembuziUngadli ngokweqile.
Uyini umehluko phakathi kukashizi wembuzi noshizi wenkomo?
Ushizi Wenkomo Noshizi Wembuzi Omunye umehluko omkhulu phakathi kwabo yi-protein.
Ushizi wenkomo unamaprotheni amabili amakhulu: whey kanye ne-casin. Iprotheyini ye-Casein ihlukaniswe yaba izinhlobo ezimbili: Iphrotheni ye-beta ye-A1 ye-beta kanye ne-A2 iphrotheni ye-beta casein.
Lapho umzimba wethu ugaya iphrotheni ye-beta ye-casein engu-A1, ihlukana ibe isakhi esibizwa nge-beta-casomorphin-7. Yiso lesi sithako esibhekene nemiphumela emibi yokudla okuvela obisini lwenkomo, njengokuphazamiseka kokugaya ukudla, ukuvuvukala, kanye nezinkinga zokuqonda.
Ushizi wembuzi iqukethe i-A7 beta casein kuphela, engahlukaniseki ku-beta-casomorphin-2. Ngakho-ke, labo abangakwazi ukubekezelela ushizi wenkomo, ngaphandle kwezinkinga ushizi wembuzi angadla.