Itshizi yebhokhwe: isondlo, izibonelelo zempilo kunye neendlela zokutya

Amagama Aphezulu Ebantwaneni

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Umhla Wokuzalwa:

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Ndithumele Nge-Imeyile Veza Kwindawo

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Itshizi yebhokhwe yenye yeentshizi ezisempilweni kakhulu eziyonwabeleyo kwihlabathi liphela. Inobunkunkqele obukhrimu, incasa e-tangy kwaye iqulethe inani elifanelekileyo lezakhamzimba. Ushizi webhokhwe ubonelela ngamafutha asempilweni, umgangatho ophezulu weprotein kwaye ungaphantsi kweekhalori kunezinye iintlobo zeshizi.

Yintoni iBhokhwe?

Ushizi webhokhwe, okwaziwa njenge chrevre wenziwe ngobisi lweebhokhwe. Iza kwiindidi ezahlukeneyo zeencasa kunye noburhabaxa, ukusuka kwitshizi ethambileyo kunye nokusasazeka itshizi entsha enetyiwa, itshizi edumbileyo.

Zonke iintlobo zeshizi yebhokhwe zilayishwe ngezakhamzimba eziyimfuneko ezinje ngamafutha asempilweni, iprotein, iivithamini kunye neeminerali ezinje ngevithamini A, ivithamin B2, ikhalsiyam, imagniziyam, iphosphorus, i-potassium, ikopolo, izinc kunye ne selenium [1] [Mbini] .

Ushizi webhokhwe uthathwa njengeyona ndlela ilungileyo kunesonka samasi senkomo esenziwe kubisi lwenkomo kuba ineprotein ekumgangatho ophezulu enokugaywa ngokulula, i-lactose encinci kwaye ayibangeli komzimba.

Ushizi webhokhwe ubonelela ngezibonelelo ezininzi zempilo. Makhe sijonge.

Izibonelelo zezeMpilo zeshizi yebhokhwe

1. Yehlisa icholesterol

Ushizi webhokhwe ngokwendalo ityetyiswa kwi-polyunsaturated fatty acids (PUFA) ephucula impilo yentliziyo kunye nokudumba. Uphando lwango-2020 olupapashwe kwiphephancwadi i-Nutrients lufumanise ukuba abantu abatyebe kakhulu kwaye batyebe kakhulu abanomngcipheko wesifo sentliziyo abathi batye yonke imihla i-60 g yeebhokhwe itshizi kangangeeveki ezili-12 bonyuse kakhulu i-cholesterol ye-HDL (elungileyo) [3] .

2. Aids ukwehla kobunzima

Njengoko itshizi yebhokhwe yenziwe ngobisi lweebhokhwe, ukuyitya kunokunceda ukunciphisa umzimba kuba ubisi lweebhokhwe luphezulu kwi-chain-fatty acid-capric acid kunye ne-caprylic acid ethi icoleke ngokukhawuleza kwaye inike umthombo wamandla okhawulezileyo okhokelela kwiimvakalelo eziphakamileyo Ukuhlutha. Uphononongo lwango-2017 luxele ukuba abantu abasebenzisa ubisi lweebhokhwe olusekwe ebuseni oluneshizi yebhokhwe banciphise umnqweno wokutya kwaye bakhokelela ekunciphiseni indlala [4] .

Uvakalelo olwandisiweyo lokugcwala kunye nokunciphisa indlala kunokunceda ukukhuthaza ukunciphisa umzimba.

Olunye uphononongo lubonise ukuba itshizi yebhokhwe yayisebenza ukunciphisa ubunzima bomzimba, i-BMI kunye nokujikeleza kwesinqe kubantu abatyebe kakhulu kwaye batyebe kakhulu [5] .

3. Ixhasa impilo yethambo

Ushizi webhokhwe ngumthombo olungileyo wezimbiwa ezifana ne-calcium, i-phosphorus kunye nobhedu ezifunekayo emzimbeni ukwakha amathambo omeleleyo nasempilweni. I-calcium yinto ebalulekileyo yezimbiwa enceda ekwakheni amathambo asempilweni kwaye yehlisa umngcipheko we-osteoporosis. I-Phosphorus yenye into ebalulekileyo yezimbiwa esebenza ngecalcium emzimbeni wakho ukugcina amathambo akho esempilweni kwaye omelele. Ubhedu lubalulekile ekufunyanisweni kwezimbiwa olufunyenwe ludlala indima enkulu kwimpilo yethambo kunye nolondolozo [6] [7] .

4. Ukukhuthaza impilo yamathumbu

Ukusetyenziswa kwetshizi yebhokhwe kunxulunyaniswe namathumbu asempilweni kuba iqulethe iintlobo ngeentlobo zeprobiotiki kubandakanya iL. plantarum kunye neL. Acidophilus [8] . Iiprobiotic ziibhaktheriya ezilungileyo ezinceda ukugcina isisu sakho sisempilweni kwaye sithintela iingxaki zokwetyisa.

5. Kunciphisa amabala

Ushizi webhokhwe uqukethe i-capric acid ebonakalisiweyo ukuba ineepropathi ezichaseneyo nokudumba kunye neentsholongwane. Izifundo zezilwanyana kunye novavanyo lweetyhubhu zovavanyo zifumanise ukuba i-capric acid iyasebenza ekulweni P. acnes, uhlobo lweebhaktiriya ezibangela induna kulusu [9] .

6. Ukugaya ngokulula

Ushizi webhokhwe lukhetho olufanelekileyo kubantu abangakwaziyo ukwetyisa i-lactose okanye i-aleji kwitshizi yenkomo kuba itshizi yebhokhwe inezakhiwo ezahlukeneyo zeeprotein kwaye iphantsi ngokwendalo kwi-lactose kuneshizi lenkomo. Ukongeza, itshizi yebhokhwe iqulethe i-A2 casein, uhlobo lweprotein engadumbisi kangako kwaye enganyangeki kangako kune-A1 casein, uhlobo lweproteyin efumaneka kakhulu kwitshizi yenkomo, ke ukutya itshizi yebhokhwe akunakufane kubangele ukuphazamiseka kwendlela yokwetyisa kwaye kwenze kube lula yokwetyisa [10] .

Iindlela zokubandakanya itshizi yebhokhwe kwisidlo sakho

• Sasaza itshizi yebhokhwe ethambileyo kwisosi kunye ne-avokhado, imifuno kunye namaqanda ngesidlo sakusasa esisempilweni.
• Yongeza ishizi yebhokhwe ethambileyo kwinkukhu yakho okanye isaladi eluhlaza njengealadi.
• Yongeza itshizi yebhokhwe kunye nama-apile asikiweyo kubacoci bokutya okumnandi, okunempilo.
• Yongeza itshizi yebhokhwe kwi-quiche oyithandayo okanye kwiresiphi ye-frittata.
• Izinto zesifuba senkukhu kunye netshizi yebhokhwe kunye nemifuno emitsha kwaye uyose e-oven.
• Pheka i-omelette ngeshizi yebhokhwe, amakhowa kunye nemifuno emitsha.
• Yongeza itshizi yebhokhwe kwiitapile ezicujiweyo.
• Yongeza itshizi yebhokhwe kwi-oatmeal ephekiweyo kwaye ke wongeze iziqhamo okanye iiveggie njengezinto zokuthambisa.
• Sebenzisa itshizi yebhokhwe xa usenza ipitsa eyenziwe ekhaya okanye isonka esisicaba.
• Yongeza itshizi yebhokhwe kwisuphu yokongeza ubume kunye nencasa.
• Hlanganisa ushizi webhokhwe otyutyiweyo kunye nobusi obuncinci kwaye usebenze kunye neziqhamo ezisikiweyo zedizethi esempilweni.

Iresiphi yeebhokhwe itshizi

Iresiphi yesaladi yebhokhwe yesonka [Shumi elinanye]

Izithako:

• 1 isikiwe itswele elibomvu
• 1 tbsp ioyile yeavokhado
• Isandla se lettuce
• ¼ ikomityi yewalnuts
• ½ ikomityi yetamatisi yetsheri, enesiqingatha
• 1 indebe yamajikijolo exutywe
• ½ indebe raspberry vinaigrette
• I-100 g yetshizi yebhokhwe, crumbled
• Ipiniki yetyuwa yolwandle kunye nepepile emnyama

Indlela:

• Ukucwilisa i-oven ukuya kuma-350 degrees.
• Kwisitya, phosa amatswele, i-walnuts, ioyile yeavokhado, ityuwa yolwandle kunye nepepile emnyama.
• Emva koko beka izithako kwiphepha lokubhaka kwaye ugoqe imizuzu eyi-15-20. Gcina ecaleni ukupholisa.
• Kwesinye isitya, phosa iletisi, iitumato zetsheri, itshizi yebhokhwe, amaqunube, itswele egcosiweyo, ii-walnuts kunye ne-raspberry vinaigrette. Khonza kwaye wonwabe.

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Ndithumele Nge-Imeyile Veza Kwindawo