Izinzuzo zikashizi ziningi, okubaluleke kakhulu okuyi-B12. Funda kabanzi

Ushizi uwukudla okuthandwayo okusekelwe ebisini okungajatshulelwa ngokwawo noma kusetshenziswe njengesithako esihlwabusayo ekudleni nasekudleni okulula, kusukela ku-cheddar ku-omelet yasekuseni kuya kutamatisi we-cherry namabhola e-mozzarella okudla kwaseMedithera, kanye ne-parmesan ku-pasta ngesikhathi sokudla.

Abathandi bakashizi bavame ukuzithola bekhangwa yimikhiqizo yobisi, okungase kuholele ekutheni umuntu azibuze ngemiphumela engaba khona yokudla ushizi nsuku zonke, ngokwalokho okwashicilelwa iwebhusayithi ethi “Yidla Lokhu Akukona Lokho”.

Ushizi unothe ngemisoco eminingi efana namaprotheni ne-calcium, futhi uqukethe izinhlanganisela ze-bioactive, njenge-magnesium ne-vitamin B12, kanye nenani elikhulu le-sodium, amafutha agcwele, nama-calories.

Ongoti baveze ukuthi kuningi okungelona iqiniso mayelana noshizi ku-internet, okungenza abanye abantu baxwaye uma becabanga ukuwudla, njengoba uvame ukuchazwa njengomthombo omkhulu wamafutha agcwele, okunzima ukuwagaya, futhi kusolwa. kuzo zonke izifo eziningi. Idla Lokhu Hhayi Lokho Ochwepheshe abathembekile bokudla okunomsoco futhi babike okulandelayo:

Ukwanda kwamazinga e-calcium

Ngokusho kwe-US Dietary Guidelines, amaphesenti angu-30 amadoda kanye namaphesenti angu-60 abesifazane abayitholi i-calcium eyanele ekudleni kwabo, kanti u-75% wabantu abadala awuhlangabezani nesabelo sansuku zonke esinconywayo sika-1000 XNUMX mg we-calcium. I-calcium isiza ukugcina amathambo enempilo, kodwa kuvela Ucwaningo futhi lubonise ukuthi lungaba nomthelela ekwehliseni umfutho wegazi, ukuvimbela i-pre-eclampsia, ngisho nokugcina isisindo esinempilo.

Ochwepheshe bachaza ukuthi cishe u-72% wokudla kwe-calcium uvela emikhiqizweni yobisi nokudla okunezithako zobisi ezengeziwe.

Thuthukisa i-gut microbiome

Abaningi bayazi ukuthi iyogathi ingenye yezindlela ezingcono kakhulu zokugcina amabhaktheriya anenzuzo asiza ukuthuthukisa i-microbiome yakho, umgudu wokugaya ukudla, kanye nempilo yamasosha omzimba, kodwa kunezinhlobo eziningi zikashizi othambile noqinile, okuhlanganisa i-cheddar, i-edamame, i-feta, i-Parmesan, kanye ne-Gouda ehlinzeka umzimba ngamanani anele ama-probiotics.

Ucwaningo olwengeziwe luyaqhubeka ukuze kuqondwe kangcono inani nokusebenza kwamagciwane ngesikhathi sokwenza ushizi.

Yehlisa ingozi yesifo senhliziyo

Nakuba ushizi onamafutha agcwele ungumthombo obalulekile wamafutha agcwele, futhi nakuba ungandisa ingozi yesifo semithambo yenhliziyo, ucwaningo lusikisela okuphambene.

Olunye ucwaningo kuyi-Lancet, olwaluhlanganisa abahlanganyeli abangu-135000 21 emazweni angu-XNUMX, lwabika ukuthi abukho ubuhlobo phakathi kokudla imikhiqizo yobisi, kuhlanganise noshizi, nobungozi besifo senhliziyo noma izenzakalo ezinkulu zenhliziyo.

Eqinisweni, lolu cwaningo lwabika ukuthi labo abadla ukudla okungaphezu kokukodwa kwemikhiqizo yobisi enamafutha agcwele noma aphansi ngosuku babenengozi encishisiwe yesifo senhliziyo, isifo senhliziyo, noma ukufa ngenxa yesifo senhliziyo.

Ukubuyiselwa kwemisipha ngemva kokuzivocavoca

Abantu bezemidlalo bathembele ezithasiselweni zamaprotheni ukuze bakhuthaze ukululama kwemisipha futhi banikeze amandla nokuzuza kokukhuthazela, futhi ubisi luqukethe amaprotheni ekhwalithi ephezulu nawo wonke ama-amino acid ayi-XNUMX abalulekile. Ucwaningo luqinisekisa ukuthi amaprotheni e-whey kanye ne-casein obisi angakhuthaza ukululama ngemva kokujima futhi asize ukugqugquzela ukuhlanganiswa kwamaprotheni emisipha. Ushizi ngokuyinhloko wenziwe nge-casein, iphrotheni egayeka kancane ebuye ikhuthaze ukwakheka kwamaprotheni ngemva kokujima.

Ucwaningo lwakamuva, olushicilelwe kumagazini i- Nutrients , lwathola ukuthi phakathi kwabasubathi bamandla abangu-20 ababike ukuthi i-30g yamaprotheni avela kushizi ikhulise ukuhlanganiswa kwamaprotheni emisipha, umthamo ofanayo wamaprotheni obisi.

Ushizi ungaba isengezo esinempilo endleleni yokudla elinganiselayo, kodwa kubalulekile ukucabangela usayizi wengxenye, njengoba ushizi unama-calories amaningi, i-sodium, namafutha agcwele.

Ukungabekezelelani kwe-Lactose

Cishe i-68% yabantu emhlabeni ihlushwa uhlobo lwe-lactose malabsorption, okwenzeka lapho umzimba ungakwazi ukugaya i-lactose ngokugcwele, i-carbohydrate eyinhloko etholakala obisini nasemikhiqizweni yobisi. Uma ungezwani ne-lactose, ushizi ungase ubangele isisu esibuhlungu ngemva kokuwudla futhi uholele ekuqunjelweni, igesi kanye nesifo sohudo.

Izindaba ezinhle ukuthi ushizi uqukethe i-lactose encane kakhulu kunobisi neyogathi. Oshizi abaqinile abakhulile bane-lactose ephansi kakhulu futhi ngokuvamile babekezelelwa kahle ngamanani amancane. Amashizi ane-lactose ephansi futhi avame ukubekezelelwa kahle afaka iParmesan, iSwitzerland, eluhlaza okwesibhakabhaka, iGouda, i-cheddar, i-brie ne-edamame. Ushizi onenani eliphakeme kakhulu le-lactose uhlanganisa i-ricotta noshizi okhilimu.

Amakhalori

Iningi labathandi bakashizi banenkinga enkulu yokudla ushizi okuwukuthi bawudla kakhulu, ushizi unomsoco kodwa ubuye ube nama-calories amaningi okwenza kube lula ukuwudla. Amagremu angu-30 wezinyosi eziningi ezinzima, njenge-cheddar, aqukethe amakholori angaba ngu-100-125, kuye ngezinhlobonhlobo. Kulula ukuthatha amagremu angama-90 kuye kwayi-120 ngesikhathi esisodwa, njengokudla okulula noma njengengxenye yesifundo esikhulu.

Izibikezelo ze-horoscope zika-Maguy Farah zonyaka ka-2023