Ushizi Wezimbuzi: Ukudla okunempilo, Izinzuzo Zezempilo Nezindlela Zokudla

Amagama Amahle Kakhulu Ezingane

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Ushizi wembuzi ungenye yoshizi olunempilo kunazo zonke oluthokozelwa emhlabeni wonke. Inokuthungwa okunokhilimu, ukunambitheka oku-tangy futhi iqukethe inani elifanele lezakhamzimba. Ushizi wembuzi uhlinzeka ngamafutha anempilo, amaprotheni asezingeni eliphakeme futhi unama-calories aphansi kunezinye izinhlobo zoshizi.

Kuyini Ushizi Lwezimbuzi?

Ushizi wembuzi, owaziwa nangokuthi i-chèvre wenziwa ngobisi lwembuzi. Iza ngezinhlobonhlobo zokunambitheka nokwakheka, kusuka kushizi omusha othambile futhi osakazekayo osawoti, ushizi odumbile.

Zonke izinhlobo zoshizi wembuzi zilayishwa izakhamzimba ezibalulekile njengamafutha anempilo, amaprotheni, amavithamini namaminerali afana novithamini A, uvithamini B2, i-calcium, i-magnesium, i-phosphorus, i-potassium, ithusi, i-zinc ne-selenium [1] [okubili] .

Ushizi wezimbuzi ubhekwa njengenye indlela enhle kunoshizi wenkomo owenziwe ngobisi lwenkomo ngoba uqukethe amaprotheni asezingeni eliphakeme angagaywa kalula, i-lactose encane futhi ayibangeli ukungezwani komzimba.

Ushizi wezimbuzi unikeza izinzuzo eziningi zezempilo. Ake sibheke.

Izinzuzo Zezempilo Zoshizi Lwezimbuzi

1. Yehlisa i-cholesterol

Ushizi wembuzi ucebiswa ngokwemvelo ngama-polyunsaturated fatty acids (PUFA) othuthukisa impilo yenhliziyo nemithambo yegazi. Ucwaningo lwango-2020 olushicilelwe ephephabhukwini i-Nutrients luthole ukuthi abantu abakhuluphele ngokweqile nabakhuluphele kakhulu abanobungozi besifo senhliziyo abasebenzisa nsuku zonke ama-60 g oshizi wezimbuzi amasonto ayi-12 andise kakhulu i-cholesterol ye-HDL (enhle) [3] .

2. Ukwehla kwesisindo sengculazi

Njengoba ushizi wembuzi wenziwa ngobisi lwembuzi, ukulidla kungasiza ekunciphiseni isisindo ngoba ubisi lwembuzi luphakeme ngama-fatty acid acid - i-capric acid ne-caprylic acid egaywa ngokushesha okukhulu futhi inikeze umthombo wamandla ngokushesha oholela emizweni ephakeme ukusutha. Ucwaningo lwango-2017 lubike ukuthi abantu abadle ibhulakufesi elisekelwe obisini lwembuzi eliqukethe ushizi wembuzi banciphise kakhulu isifiso sokudla futhi kwaholela ekwehliseni indlala uma kuqhathaniswa nesidlo sasekuseni esenziwe ngobisi lwenkomo [4] .

Ukuzizwa okwengeziwe kokugcwala nokulamba okuncishisiwe kungasiza ukukhuthaza ukwehla kwesisindo.

Olunye ucwaningo luveze ukuthi ushizi wembuzi ubusebenza ngempumelelo ekwehliseni isisindo somzimba, i-BMI kanye nobubanzi besinqe kubantu abakhuluphele ngokweqile nabakhuluphele [5] .

3. Usekela impilo yamathambo

Ushizi wezimbuzi ungumthombo omuhle wamaminerali abalulekile njenge-calcium, i-phosphorus kanye nethusi okudingeka emzimbeni ukwakha amathambo aqinile futhi anempilo. I-calcium ingumaminerali obalulekile osiza ekwakheni amathambo aphilile futhi wehlise ubungozi bokukhumuzeka kwamathambo. I-Phosphorus ingenye yamaminerali abalulekile asebenza nge-calcium emzimbeni wakho ukugcina amathambo akho enempilo futhi eqinile. I-Copper iyimbiwa yamaminerali ebalulekile etholakale ukuthi idlala indima enkulu empilweni yezempilo nokugcinwa kwayo [6] [7] .

4. Kukhuthaza impilo yamathumbu

Ukusetshenziswa koshizi wembuzi kuxhunyaniswe nesisu esinempilo ngoba kuqukethe izinhlobo eziningi zama-probiotiki afaka phakathi i-L.plar plantarum ne-L. acidophilus [8] . Ama-Probiotic amabhaktheriya amahle asiza ukugcina amathumbu akho enempilo futhi evimbela izinkinga zokugaya ukudla.

5. Kwehlisa induna

Ushizi wembuzi uqukethe i-capric acid ekhonjisiwe ukuthi inezindawo ezilwa nokuvuvukala nezilwa namagciwane. Izifundo zezilwane nezifundo ze-test-tube zithole ukuthi i-capric acid iyasebenza ekulweni ne-P. acnes, uhlobo lwama-bacterium abangela induna esikhunjeni [9] .

6. Ukugaya kalula

Ushizi wezimbuzi ungukukhetha okuhle kubantu abangakwazi ukugaya i-lactose noma i-allergies kushizi lwenkomo ngoba ushizi wembuzi unesakhiwo esihlukile samaprotheni futhi ngokwemvelo uphansi ku-lactose kunoshizi wenkomo. Ngaphezu kwalokho, ushizi wembuzi uqukethe i-A2 casein, uhlobo lweprotheyini olungavuthisi kangako futhi olungenayo i-allergen encane kune-A1 casein, uhlobo lwamaprotheni atholakala kakhulu kushizi wenkomo, ngakho-ke ukudla ushizi wembuzi akunamathuba amancane okudala ukuphazamiseka kokugaya ukudla futhi kukwenze kube lula gaya [10] .

Izindlela Zokufaka Ushizi Wezimbuzi Ekudleni Kwakho

• Sakaza ushizi wezimbuzi othambile ku-toast kanye ne-avocado, ama-veggies namaqanda ngesidlo sasekuseni esinempilo.
• Faka ushizi wezimbuzi othambile oqhekekile enkukhu yakho noma isaladi eluhlaza njengokufakwa isaladi.
• Faka ushizi wezimbuzi nama-apula asikiwe kubaqhekezi ukuthola isinongo esihlwabusayo, esinempilo.
• Engeza ushizi wezimbuzi ku-quiche yakho oyithandayo noma iresiphi ye-frittata.
• Izinto zesifuba senkukhu noshizi wembuzi namakhambi amasha bese usosa kuhhavini.
• Pheka i-omelette noshizi wembuzi, amakhowe namakhambi amasha.
• Faka ushizi wezimbuzi kumazambane acubuziwe.
• Faka ushizi wembuzi ku-oatmeal ephekiwe bese ufaka izithelo noma imifino njengama-toppings.
• Sebenzisa ushizi wembuzi lapho wenza i-pizza eyenziwe ekhaya noma isinkwa esiyisicaba.
• Faka ushizi wembuzi kumasobho ukwengeza ukuthungwa nokunambitheka.
• Hlanganisa ushizi wezimbuzi ophehliwe noju oluncane bese ukhonza ngezithelo ezisikiwe ukuze uthole i-dessert enempilo.

Iresiphi Yezimbuzi Ushizi

Iresiphi yesaladi yoshizi wezimbuzi [ishumi nanye]

Izithako:

• 1 anyanisi obomvu osikiwe
• 1 tbsp uwoyela we-avocado
• I-lettuce encane
• ¼ inkomishi walnuts, cishe oqoshiwe
• ½ inkomishi utamatisi cherry, uhhafu
• 1 inkomishi amajikijolo ahlanganisiwe
• ½ indebe okusajingijolo vinaigrette
• 100 g ushizi wembuzi, uqhekekile
• Ingcosana kasawoti wasolwandle nopelepele omnyama

Indlela:

• Hlangisa i-ovini iye kuma-350 degrees.
• Endishini, phonsa u-anyanisi, ama-walnuts, uwoyela we-avocado, usawoti wasolwandle nopelepele omnyama.
• Bese ubeka izithako ebhodini lokubhaka bese ulosa imizuzu eyi-15-20. Kugcine eceleni ukuze kuphole.
• Kwesinye isitsha, phonsa ulethisi, utamatisi we-cherry, ushizi wembuzi, amajikijolo, u-anyanisi othosiwe, ama-walnuts kanye nama-raspberry vinaigrette. Khonza futhi ujabulele.

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