Ushizi ngesikhathi esisodwa uthathwa njengokudla okumnandi nokudla kwansuku zonke, futhi konke ngoba kunezinhlobo eziningi ushizi. Imikhiqizo yobisi idlala indima ebalulekile ekondlweni kweziguli ezinesifo sikashukela.
Ushizi uqukethe amaprotheni amaningi ezilusizo ezilusizo, ngaphandle kwawo ukusebenza okuvamile kwamanyikwe kanye nomzimba wonke akunakwenzeka. Umkhiqizo uqukethe usawoti wamaminerali, amavithamini akhona obisini.
Ine-amino acid ebalulekile (i-tryptophan, i-lysine, i-methionine), ngaphandle kwabo akunakwenzeka ukubuyisela izinqubo ze-metabolic emzimbeni. Ushizi unekhono elihlukile lokucebisa ukwakheka kwamaprotheni atholakala kokunye ukudla.
Inkomba ye-glycemic ushizi iphansi uma kukhulunywa ngezinhlobo ezinzima, kepha leli qiniso alikukhiphi okuqukethwe kwekhalori okuphezulu komkhiqizo. Okusanhlamvu kwawo wonke amakhalori atholakala kuphekwe abasha, isibonelo, i-Adyghe.
Okudingayo ukwazi ngoshizi
Kuyaziwa ukuthi kunezinhlobo ezintathu eziyinhloko zoshizi: izinhlobo ezinkulu ezinzima, ezincane, ezinzima, ezithambile. Izinsimbi ezinkulu zihlukaniswa yizimbobo ezinkulu, zizoba ukuvimbela okuhle kwezifo zomgogodla womlomo. Ukusetshenziswa koshizi onjalo kusiza ukususa ukukhathazeka, ukucindezela, kuthambisa uhlelo lwezinzwa, kunomthelela omuhle enhlalakahleni yomuntu, futhi kwehlise nomfutho wegazi.
Ushizi othambile usatshalaliswa ngesinkwa, kudliwe njengento emnandi ngaphambi kokudla kwasekuseni, kwasemini kanye nangesidlo sakusihlwa. Umkhiqizo uvuselela ngokuphelele isifiso sokudla, unomphumela onenzuzo esimweni sesikhumba, ukubona kwamehlo, futhi uyakwazi ukulawula izinqubo zokukhula kanye nemetabolism.
Inani lokudla okunempilo, izakhiwo eziwusizo zihlanganiswa yiphunga elimnandi, ukunambitheka okuthokozisayo, kufaka isandla ekukhuseleni ijusi lesisu esilinganisweni esidingekayo, esivumela ezinye izinto eziwusizo ukuthi zigxile.
Odokotela abaziwayo nezazi zezempilo batusa ukuthi:
- udle ushizi wesifo sikashukela, ikakhulukazi uma umuntu esebenzisa iningi lama-kilojoule nsuku zonke;
- I-150 g yomkhiqizo yanele ukufeza imfuneko yansuku zonke kasawoti wamaminerali.
Uma kunomlando wokuvuvukala kumanyikwe, ama-fat amaningi, usawoti, oshunqisiwe noma oshiziwe okunezipayisi kuzodala ukwakheka okusebenzayo kwama-enzyme emzimbeni, kudaleke ukuwohloka emsebenzini we-gland.
Izinhlobo ezivunyelwe ezinoshukela ophakeme: i-Russian, Adyghe, Neuchâtel, Roquefort, Swiss, Almette, Camembert, Parmesan nabanye, okuhloselwe ukugcinwa isikhathi eside.
Ushizi omncane wobisi unezinzuzo eziningana, zinama-kilojoule ambalwa, okuqukethwe okuphezulu:
- potassium;
- calcium
- phosphorus.
Ngaphezu kwalokho, ushizi omncane wabashukela awunawo ama-carbohydrate, kepha ucebile kakhulu kuma-amino acid.
Kodwa-ke, ngaphandle kwezinzuzo ezisobala, ushizi wekhilimu ungaba yingozi, awukwazi ukudla ngaphezulu kokukodwa ngosuku. Kuvunyelwe ukudla ushizi omncane ngemuva kokudla noma njengesidlo sasemini.
Kungakanani futhi lapho kukhona ushizi, futhi ngesifo sikashukela sohlobo 2, nokuthi uluhlobo luni lomkhiqizo isiguli esingalucubungula ngezansi.
Ushizi wekhilimu, ushizi, i-Adyghe
I-Cream shizi kushukela ingena ngokuphelele emzimbeni womuntu, kepha ngaphandle kwalokhu, ngezinkinga zokugaya kanye noshukela wegazi ophakeme, kungcono ukwenqaba kukho. Umkhiqizo uqukethe i-sodium chloride nezinye izinto eziningi ezinosawoti, izinto ezinamakha nodayi.
Lezi zingxenye zithinta kabi ukusebenza kwamanyikwe, zingadala ukwanda kwezifo ezingamahlalakhona. Ku-mellitus enzima yesifo sikashukela, ushizi osetshenzisiwe, ikakhulukazi ngezithasiselo ezahlukahlukene, awunakudliwa. Kwenqatshelwe ukufaka ushizi onjalo kwezinye izitsha zokupheka.
Abanye abakhiqizi banikezela ngoshizi osezingeni eliphakeme, onjenge-viola. Le mikhiqizo ngokulinganisa ivunyelwe i-hyperglycemia. Incibilika kancane, ayikhulisi ushukela ne-cholesterol yegazi.
I-Brynza idliwa ngaphandle kokwesaba impilo yabo, ushizi awugcinwanga isikhathi eside, ngakho-ke akukho pungency eyeqile kuyo. Ushizi ungadliwa uma ungenawo usawoti omningi, ugcotshwa kahle ngumzimba, awukhuphi izifo ezingapheli neziyenzeka njalo.
Ushizi we-Adyghe nawo ungadliwa:
- inamafutha amancane;
- ushizi umunca kahle umzimba.
Umkhiqizo awusiwo ushizi oyiphunga, udliwa noma yiluphi uhlobo lwesifo sikashukela. Ngisho noshizi we-Adyghe unokunambitheka okuhle, uzokhanga wonke umuntu. Ushizi we-Adyghe kusifo sikashukela ufana kakhulu ne-mozzarella, suluguni.
Ushizi ophansi wesifo sikashukela ophansi
Ushizi onamafutha onesifo sikashukela sohlobo 2 awukwazi ukudliwa, ukufakwa kwezinhlobo ezinamafutha amancane koshizi ekudleni kuzoba yindlela enhle yokuphuma. Khumbula ukuthi isilinganiso samafutha akufanele singeqi kuma-30%, akumele kube nezimpawu zokoma, isikhunta noma ukulimala ngaphezulu komkhiqizo.
Ushizi uhlukaniswa njengamafutha aphansi: I-Chechil, i-sirtaki, i-feta, i-ricotta, i-tofu, i-gaudette. Izazi eziningi zokudla komzimba zithi ukusetshenziswa ngezikhathi ezithile kwoshizi onamafutha amancane ngeke kuwuthinte kabi umzimba, ukusebenza kwamanyikwe.
Ushizi weTofu wenziwe kubisi lukasoyina oluvinjelwe, lo mkhiqizo ulungele abasebenza imifino. Okuhlukile emthethweni kuzoba umkhiqizo womushizi, ushizi ophekwe ngenqwaba yamafutha zemifino, othathelwa indawo yiprotheni yobisi.
Mayelana nengozi yoshizi
Akuzona zonke iziguli ezingadla ushizi wesifo sikashukela, azikwazi ukubizwa ngokuthi ngumkhiqizo owenzelwe umhlaba wonke, zenzelwe abanye. Ngakho-ke, ushizi awunakuqedwa nge-gastritis kanye ne-peptic ulcer yesisu kanye ne-duodenum esigabeni esibuhlungu.
Izinhlobo ezin ushizi wamafutha azivunyelwe kwabanesifo sikashukela nge-cholesterol ephezulu yegazi, ene-atherosulinosis eqinisekisiwe yemithambo yegazi. Kwezifo ezinje, kunconywa ukuthi ukhethe izinzizi ezinokuqukethwe kwamafutha ezingekho ngaphezulu kwama-20%.
Kungenzeka yini ukudla ushizi onokweqile? Ngokukhuluphala kwe-degree yesibili neyesithathu, ushizi kungcono ukukhipha, ngoba ephezulu kakhulu ikhalori, naphezu kwenkomba ye-glycemic ephansi kakhulu. Isiza sinetafula lapho kufakwa khona zonke izinhlobo zoshizi nokuthi zingaki amayunithi esinkwa kuzo. Ngakho-ke ngokwayo kwenqatshelwe ngesisindo ngokweqile namasoseji ezinhlobo ezahlukahlukene.
Izinkinga zesisindo, abondli bavunyelwe ukupheka ushizi wesifo sikashukela, iresiphi abayisebenzisayo:
- ubisi lwe-skim;
- ushizi wekhalori ongaphansi.
Inani loshizi liqukethe ama-microorganisms angadala ukuqala nokukhula kwe-listeriosis, okuyingozi ikakhulukazi kwisifo sikashukela sokukhulelwa.
Ngaphezu kwalokho, ushizi omuhle wokubumba uqukethe i-tryptophan yento, ungadala i-migraines ende, ukuqwasha ku-mellitus yesifo sikashukela, kanye nokwenyuka komfutho wegazi ku-hypertension.
Kuyadingeka futhi ukuthi unake ukuthi ushizi unosawoti ekwakhiweni kwawo, ngakho-ke, uma usetshenziswa kwezinye izitsha, usawoti ungashiywa.
Amathiphu wokukhetha nokusebenzisa
Yikuphi ushizi okufanele ukhethe ukuze ungazilimazi? Isitolo kufanele sinake ukwakheka komkhiqizo, akunakwenzeka ukuthi uqukethe ufulawa wamazambane, izithasiselo zokusheshisa inqubo yokuvuthwa kukashizi.
Sidinga ukuthembela ezinhlotsheni ezinzima ngaphandle kwesikhunta, lezi kufanele kube izinhlobo ezisencane zemikhiqizo yobisi, futhi ngamanani amancane, zilusizo oluphindwe kabili.
Kunzima futhi kuyingozi ukudla ushizi omningi ngendlela yayo yemvelo ngasikhathi, ngenxa yalesi sizathu abapheki bezondlamzimba banikela ngezindlela zokupheka zokulungiselela izitsha ezahlukahlukene ngokungezwa komkhiqizo. Noma ngobuncane obuncane, ushizi unikeza izitsha zokudla okwenziwe ngohlobo oluhle, i-aftertaste enokhilimu.
Izinhlobo ezithambile zingasetshenziselwa ukulungiselela izifundo zokuqala, kepha uma ukwelashwa okushisa isikhathi eside, ushizi uzolahlekelwa cishe yikho konke:
- izakhiwo eziwusizo;
- inani lokudla.
Uma ufaka umkhiqizo wobisi ekwakhekeni kwezitsha ezishisayo, kungcono ukudala uqweqwe olunamakha omncane. Ngale ndlela, kuvunyelwe ukudla ushizi nsuku zonke, ungakhohlwa ukubala amayunithi esinkwa futhi ubheke noshukela wegazi. Ukuze kube lula kwabanesifo sikashukela, kuye kwenziwa itafula elibonisa inani lamayunithi esinkwa kumkhiqizo othile.
Izinzuzo nezingozi zeshizi yesifo sikashukela zichazwe kuvidiyo kule ndatshana.
