Izinzuzo Ezimangazayo Zezempilo Zobisi lwe-Vegan (Ubisi olususelwa kwizitshalo)

Amagama Amahle Kakhulu Ezingane

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Ubisi olususelwa ezitshalweni noma ubisi lwe-vegan lukuyo yonke indawo. Kusukela ezitolo ezincane zekhofi kuya ezindaweni zokudlela eziwubukhazikhazi, ubisi olususelwa ezitshalweni aluseyona indawo yokunethezeka, kepha luyingxenye yokudla komuntu kwansuku zonke. Okunye ukuthandwa okwandayo kobisi olungenasihluku kungabangelwa amandla anciphisiwe omphakathi wokugaya i-lactose ngemuva kobuntwana. Ucwaningo luye lwaveza ukuthi cishe amaphesenti angama-90 abantu abadala emhlabeni abakwazi ukubekezelela i-lactose ^[1] . Futhi esinye isizathu kube ukufika kweVeganism - indlela yokuphila efuna ukukhipha zonke izinhlobo zokuxhashazwa, nokuphathwa ngonya, ezilwaneni ukuze kudliwe, okokwembatha noma enye injongo.

Ngokufunwa kobisi olususelwa ezitshalweni kuyanda, ake sazi ezinye zezinhlobo ezivame kakhulu zobisi lwe-vegan kanye nenzuzo abanayo emzimbeni wakho.

Kuyini Ubisi olususelwa ezitshalweni?

Indawo engenalo i-lactose ebisi lobisi lwenkomo, ubisi olususelwa ezitshalweni noma ubisi lwe-vegan luvame ukwenziwa nge-almond, cashew, oats, irayisi noma ukhukhunathi. Futhi okubizwa ngokuthi yi-mylk, ubisi olususelwa ezitshalweni alunalo nje unya kepha futhi lunezihlukahlukene izinzuzo ezengeziwe . Inani eliphansi lamafutha kulezi zinhlobo ze-mylk, kanye nokuqukethwe okuhle kwamaprotheni kwenza ubisi lwe-vegan lube enye indlela ephelele yobisi lwezinkomo noma ubisi lwembuzi - ubisi oluyi-lactose phakathi.

Ukudla okungenalo ubisi kusiza umzimba wakho kanye nempilo yonke ngezindlela ezahlukahlukene njengokuthuthukisa ukugaya, ukuvimbela induna, ukukhuthaza ukwehla kwesisindo, ukuthuthuka kumazinga we-metabolism kanye namandla futhi akubangeli noma yikuphi ukuvuvukala okungaholela ekukhuleni kwamagciwane angenampilo axhumene ezinye izifo ezingamahlalakhona noma izimo ezibandakanya amathumbu avuzayo.

Esihlokweni samanje, sizobheka ezinye zezinhlobo ezivame kakhulu zobisi olususelwa ezitshalweni nokuthi zisiza kanjani ukukhuthaza indlela yokuphila enempilo.

1. Ngingubisi

Esikhundleni esisetshenziswa kakhulu ebisini lobisi lwenkomo, ucwaningo luye lwaqinisekisa ukuthi ubisi lwe-soy yilona olulinganisa okunomsoco kakhulu kwezinye izindlela zobisi ezisekelwe ezitshalweni. Ucwaningo luqhathanise ubisi olususelwa ezitshalweni nolunye lwezinketho ezifanayo nobisi lwenkomo kanye nobisi lwe-soy lusondela kakhulu obisini lwenkomo. Yenziwe ngamabhontshisi wesoya, uhlobo lobisi lufanelekile kulabo abangahambisani ne-lactose.

Izinzuzo

• Ucebile amaprotheni , Ubisi lwe-soy lungasiza ukukhuthaza ukudla okunomsoco.
• Imithombo yokudla ye-estrogen ne-progesterone etholakala kuzinsiza zobisi lwe-soy ebhalansi lamazinga ama-hormone kwabesifazane ngesikhathi sokunqamuka kokuya esikhathini.
• I- ubisi olusekelwe ezitshalweni nayo ayinayo i-cholesterol futhi igcwele amafutha abalulekile e-monounsaturated nama-polyunsaturated fatty acids (abafana abahle) abasiza ekwehliseni i-cholesterol nokukhuthaza impilo yenhliziyo.

Okuqhamuka uma udla imishanguzo

• Ubisi lweSoy lunokuqukethwe okunekhalori eliphezulu - okungaholela ekutholeni isisindo.
• Njengoba i-soy ingenye yama-allergen ajwayelekile, ukuphuza ubisi lwe-soy kungadala ukuvuvukala, isifuba, isifo sohudo, ukuqunjelwa, ikhanda elibuhlungu nokuhlanza kwabanye abantu.
• Izingane ezincane zivame ukuthambekela kokungezwani komzimba nesoya.

2. Ubisi lwe-Almond

Inketho yesibili ethandwayo obisini lwe-vegan, ubisi lwe-alimondi yenziwa ngokufaka ama-alimondi emanzini bese ihlangana futhi ihlunge okuqinile. Ubisi lwe-alimondi olungenashukela lunamakholori amancane futhi lunama-carbohydrate amancane - okwenza lulungele ukudla okunomsoco ophansi. Abaphenyi baphakamise ukuthi ubisi lwe-alimondi luyindlela ephumelelayo yezingane nabantu abadala abahlushwa ukungezwani komzimba noma ukungabekezelelani obisini. Uma kuqhathaniswa nelayisi nobisi lwe-soy, ubisi lwe-alimondi ngokwemvelo lunamavithamini namaminerali amaningi kubandakanya ithusi, i-zinc, i-iron, i-magnesium, i-calcium, i-potassium njll.

Izinzuzo

• Inokuqukethwe okuphezulu kwama-monounsaturated fatty acids (MUFA) angasiza ekwehliseni isisindo futhi ukuphathwa kwesisindo .
• Ubisi lwe-vegan ngumthombo omuhle ngokwemvelo we-vitamin E.
• Ubisi lwe-alimondi olungenashukela alukhuphuli amazinga kashukela egazini, ngakho-ke, okwenza kube lusizo kubantu abanesifo sikashukela.

Okuqhamuka uma udla imishanguzo

• Ezinye izinhlobo ze ubisi lwe-alimondi ziqukethe ushukela ongeziwe, okungekhona ukwengeza okunempilo.
• Imikhiqizo eminingi iqukethe izithasiselo ezinjenge-carrageenan ukuqina nokuvimbela ukwahlukana, okungadala ukuvuvukala kwamathumbu nomonakalo.
• Abantu abanezifo zomuthi womuthi kufanele bagweme ubisi lwe-alimondi.
• Akuyona okungcono ezinganeni njengoba iphansi kwamaprotheni nama-calories.

3. Ubisi lwe-Oat

Imnandi ngokwemvelo kuma-oats, ubisi lwe-oat inomsoco futhi iqukethe i-fiber encibilikayo. Ithuthukiswe ngamavithamini ne-calcium, ubisi lunamafutha aphansi agcwele. I-fiber encibilikayo ekuyo inika ubisi ukwakheka okuluhlaza okotshani futhi uma kuqhathaniswa nezinye izinhlobo zobisi olususelwa ezitshalweni, ubisi lwe-oat lunenani eliphakeme kakhulu lama-calories nama-carbohydrate. Ngaso sonke isikhathi khetha ubisi lwe-oat olungenayo i-gluten.

Izinzuzo

• Kuyazuzisa kubantu abane ukungabekezelelani kwe-gluten noma isifo se-celiac.
• Ubisi lwe-oat luphezulu kuma-beta-glucans (i-fiber encibilikayo) esiza ukwehlisa i-cholesterol egazini.
• Imvamisa iqiniswe nge-calcium novithamini D, lolu bisi lwe-vegan luyakhula impilo yethambo .
• I-fiber encibilikayo obisini lwe-oat isiza ukugaya kancane futhi ikugcine uzizwe ugcwele isikhathi eside.
• Kuyasiza nokuqinisa amazinga kashukela egazini lakho.

Okuqhamuka uma udla imishanguzo

• Gwema ubisi lwe-oat olunoshukela noma olunephunga elimnandi ngoba lunoshukela omningi.
• Ubisi lwe-oat noshukela olwengeziwe lungaba nomthelela impilo yokugaya ukudla futhi ingaguqula i-gut microbiome.

4. Hemp Ubisi

Yenziwe ngomhlabathi, imbewu ye-hemp efakwe emanzini, ubisi lwe-hemp alunazo izakhi ze-psychoactive zesitshalo se-Cannabis sativa. Amaprotheni aphezulu ne-omega-3 nama-omega-6 amafutha angahlanjululwanga, ubisi lwe-hemp ayinayo i-carbohydrate ngokwemvelo. Kodwa-ke, eminye imikhiqizo ingeze ushukela oqukethe isiraphu elayisi ensundu, ujusi kamoba osuhwamukile, noma ushukela womoba.

Izinzuzo

• Izifundo khombisa ukuthi ubisi lwe-hemp olungathandeki lungasiza ukwehlisa i-cholesterol yomuntu jikelele.
• Njengoba icebile ku-omega-3 fatty acid ebizwa nge-alpha-linolenic acid (ALA), ubisi lwe-hemp lungasiza ukunciphisa ingozi yesifo senhliziyo nokuvuvukala.
• Ukuba khona kwe-omega-6 ne-omega-3 fatty acids kungasiza ukukhuthaza impilo yesikhumba.

5. Ubisi Lukakhukhunathi

Lolu hlobo lobisi lwenziwa ngenyama emhlophe kakhukhunathi. Ubisi lukakhukhunathi lunokunambitheka okumnandi futhi lunamaprotheni amancane kunobisi lwe-alimondi. Uma kuqhathaniswa nezinye izinhlobo zobisi ezisekelwe ezitshalweni, ubisi lukakhukhunathi luqukethe amanani amancane ama-triglycerides aphakathi nendawo alusizo alusizo empilweni yakho jikelele.

Izinzuzo

• I- amafutha e-triglycerides ngobisi lukakhukhunathi kusiza ukuthuthukisa amazinga womuntu.
• Kungasiza ukuthuthukisa amasosha omzimba.
• I-medium-chain triglycerides (MCTs) ingasiza ekuthuthukiseni impilo yenhliziyo yomuntu ngokukhuthaza amazinga e-HDL (amahle) we-cholesterol nokunciphisa amazinga we-lipoprotein (i-cholesterol embi) eyingozi ehambisana nezifo zenhliziyo.

Okuqhamuka uma udla imishanguzo

• Kuyinto ecebile amafutha agcwele okungadala ukwanda kwe-cholesterol yakho ye-LDL (embi) futhi kwandise ingozi yesifo senhliziyo nesifo sohlangothi.
• Ukudla ubisi oluningi kakhulu kungaholela ekutholeni isisindo.
• Ubisi lukakhukhunathi luqukethe nama-carbohydrate abilayo angahle abangele izingqinamba zokugaya ukudla, njengohudo noma ukuqunjelwa, kubantu abane-bowel syndrome ecasulayo.
• Abantu abanokungezwani komzimba nomuthi bangadla ubisi lukakhukhunathi, kepha amaprotheni athile kuwo angadala ukungezwani komzimba nobuhlungu besisu, isicanucanu, ukugabha, uhudo nokunwaya noma ukucasuka komlomo, umphimbo, amehlo, noma isikhumba.

6. Ilayisi Ubisi

Yenziwe ngokuhlanganisa irayisi namanzi agayiwe kancane, ubisi lwelayisi ine-flavour emnandi futhi iza nezinhlobonhlobo zama-flavour. Njengoba ivela okusanhlamvu, ubisi lwelayisi lunokuqukethwe okuphezulu kwe-carbohydrate. Ubisi lwelayisi yi-hypoallergenic kakhulu uma iqhathaniswa nezinye izinketho futhi inenani eliphakeme kakhulu le-manganese ne-selenium uma kuqhathaniswa nezinye izinto ezithatha ubisi.

Izinzuzo

• Ubukhona be ama-antioxidants obisini kusiza ukuvimbela ukuqala kwezifo futhi kukhulise amasosha omzimba.
• Ubisi lwelayisi lunokuqukethwe okunamafutha aphansi kakhulu, okwenza lulungele ukudla okunesisindo.
• Kuyazuzisa kubantu abaphethwe yi-cholesterol.
• Umthombo omuhle wamavithamini B, ubisi lwelayisi lungasiza ekuthuthukiseni imetabolism yomuntu, ukujikeleza nokusebenza komzimba.
• Kufakazelwa ukuthi kukhuthaza impilo yenhliziyo.

Okuqhamuka uma udla imishanguzo

• Iphezulu kuma-carbohydrate, ngakho-ke kungcono ukukhetha okungathandeki kubantu abanesifo sikashukela.
• Ukusetshenziswa okungalawulwa kobisi lwelayisi kungadala ubungozi bezempilo ezinganeni nase izingane ngenxa yamazinga we-arsenic angaphili.

Ezinye zezinye izinhlobo ezijwayelekile zobisi olususelwa ezitshalweni ubisi lwefilakisi okungenye yemithombo yezitshalo engcono kakhulu ye-omega-3 fatty acids, ubisi lwe-cashew okuyindlela enhle kulabo ababuka ama-calories nama-carbohydrate, nobisi lwamantongomane oluhle kakhulu umthombo we-omega-6 fatty acids.

Encwadini Yokugcina…

Yize ubisi lobisi lunezinzuzo zalo, izifundo ezahlukahlukene nemibiko kuveze ukuthi ubisi olususelwa ezitshalweni luya ngokuya lube yinzuzo empilweni yomuntu omdala. Uma kuqhathaniswa, ubisi lwe-vegan lunoshukela ophansi namakhalori, alubangeli ukukhishwa kwamahomoni e-ICF-1 (axhumene nokukhula komdlavuza wamaseli nomqubuko) futhi kulula ukugaya.

Kodwa-ke, okunye ukungalungi kwalolu bisi olususelwa ezitshalweni ukuthi aphansi amaprotheni, i-calcium, namavithamini namaminerali athile, ngalokho kudinga ukuthi umuntu afune okuzozithathela indawo. Sekukonke, iziphuzo ezitshalwe ezitshalweni azisiyona indawo eqondile yobisi lwenkomo kepha azinanya futhi zinempilo encane. Kumuntu omdala, ubisi olusekelwe ezitshalweni luyindlela engcono kakhulu.

1. [1]I-Oak, S. J., & Jha, R. (2019). Imiphumela yama-probiotic ekungabekezelelaneni kwe-lactose: ukubuyekeza okuhlelekile. Ukubuyekezwa okubucayi kwisayensi yokudla nokondleka, 59 (11), 1675-1683.

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