Eminyakeni yamuva nje, ukusabalala kwe-veganism kube nomthelela omkhulu embonini yokudla, kunezinye izindlela ezimbalwa ezisekelwe ezitshalweni esikhundleni sobisi lwezinkomo ezivela ezimakethe.
Ubisi lwe-alimondi nobisi lwesoya luyi-vegan, alunayo i-lactose futhi luphansi kwe-cholesterol. Nokho, kunomehluko othize kulokho okuzuzisayo kwezempilo, yiziphi imisoco equkethe, nokuthi ukukhiqizwa kwazo kuyithinta kanjani imvelo. Lezi zinhlobo zobisi zinezinzuzo kanye nokubi.
Inzuzo yezempilo
Kokubili ubisi lwe-almond ne-soy luqukethe izakhi ezihlukahlukene futhi luzuzisa ngendlela yabo.
Ubisi lwe-almond
Ama-alimondi aluhlaza anempilo eyingqayizivele futhi angumthombo wamaprotheni, amavithamini abalulekile, i-fiber kanye nama-antioxidants. Kungenxa yezinzuzo zezempilo zama-alimondi aluhlaza ukuthi ubisi lwe-alimondi seludume kakhulu.
Ubisi lwe-alimondi lunezinga eliphezulu le-monounsaturated fatty acids, elingasiza ekunciphiseni isisindo nokulawula isisindo. Ucwaningo luphinde lubonise ukuthi ama-monounsaturated fatty acids asiza ukwehlisa amazinga e-low-density lipoprotein (LDL), odokotela abawabiza “nge-cholesterol embi.”
Soy ubisi
Njengobisi lwe-alimondi, ubisi lwesoya luqukethe amafutha amaningi e-monounsaturated kanye ne-polyunsaturated kunamafutha agcwele. Amafutha asuthi, atholakala ngokweqile obisini lwenkomo, anomthelela emazingeni aphezulu e-cholesterol kanye nezinkinga zenhliziyo.
Okubalulekile, ubisi lwesoya ukuphela kobisi lwenkomo oluqukethe inani elifanayo lamaprotheni. Ngokuvamile, okuqukethwe kwezakhi zobisi lwesoya kuqhathaniswa nobisi lwenkomo.
Ubisi lwesoya luqukethe nama-isoflavones, ucwaningo olukhombisa ukuthi ama-antioxidants asiza ukunciphisa ukuvuvukala emzimbeni futhi abe nemiphumela yokulwa nomdlavuza.
Ngokusho kweNational Center for Complementary and Integrative Health, ukudla amaprotheni e-soy nsuku zonke kungasiza ukwehlisa amazinga e-cholesterol e-LDL.
Inani lokudla okunempilo
Ukuze uqhathanise inani lokudla okunempilo kobisi lwe-alimondi nobisi lwesoya, bheka leli thebula elihlanganiswe yi-USDA.
| Ubisi lwesoya (240 ml) | Ubisi lwe-alimondi (240 ml) |
Ama-calories | 101 | 29 |
AmaMacronutrients |
|
|
Amaprotheni | 6 g | 1,01 g |
Amafutha | 3,5 g | 2,5 g |
carbohydrate | 12 g | 1,01 g |
I-fiber ejwayelekile | 1 g | 1 g |
i-sucrose | 9 g | 0 g |
Minerals |
|
|
Calcium | I-451 mg | I-451 mg |
Iron | I-1,08 mg | I-0,36 mg |
magnesium | I-41 mg | I-17 mg |
phosphorus | I-79 mg | - |
i-potassium | I-300 mg | I-36 mg |
Sodium | I-91 mg | I-115 mg |
Vitamins |
|
|
B2 | I-0,425 mg | I-0,067 mg |
A | I-0,15 mg | I-0,15 mg |
D | I-0,04 mg | I-0,03 mg |
Khumbula ukuthi okuqukethwe kwezakhi zezinhlobo ezahlukene zokudla kuzohluka. Abanye abakhiqizi bafaka ushukela, usawoti kanye nezivimbelakuvunda obisini lwabo. Lezi zithako zingashintsha inani lama-carbohydrates nama-calories obisini.
Abakhiqizi abaningi bobisi olusekelwe ezitshalweni nabo bayaluqinisa nge-calcium novithamini D ukuze balingise ubisi lwenkomo kakhulu.
Ukusetshenziswa kobisi lwe-almond kanye ne-soy
Ngokuvamile, ubisi lwe-almond ne-soy lusetshenziswa ngendlela efanayo. Zombili lezi zinhlobo zobisi zingasetshenziswa lapho upheka okusanhlamvu, ungeze itiye, ikhofi, ama-smoothies noma ukuphuza nje.
Kodwa-ke, abantu abaningi bakala ukunambitheka kobisi lwe-alimondi njengokunambitheka kakhulu kunokunambitheka kobisi lwesoya. Futhi, kwezinye izitsha, ukunambitheka kobisi lwesoya kungase kuqine.
Ubisi lwe-alimondi noma lwesoya lungasetshenziswa ngokuphepha ekubhakeni esikhundleni sobisi lwenkomo – luzokwenza lube lula futhi lube nekhalori encane. Kodwa lapho ulungiselela ama-dessert, udinga ukucabangela ukuthi ubisi lwemifino lungase ludinge okungaphezudlwana kobisi lwenkomo.
Okumbi
Sifake izinzuzo zobisi lwe-alimondi nobisi lwesoya, kodwa ungakhohlwa ukuthi nazo zinezinkinga zazo.
Ubisi lwe-almond
Uma kuqhathaniswa nobisi lwezinkomo nesoya, ubisi lwe-alimondi luqukethe ama-calories namaprotheni ambalwa kakhulu. Uma ukhetha ubisi lwe-alimondi, zama ukwenza ama-calories alahlekile, amaprotheni, namavithamini avela kweminye imithombo yokudla.
Abanye abakhiqizi bengeza i-carrageenan, esetshenziswa njenge-thiener yokudla okunamafutha aphansi kanye nokuthatha indawo yobisi, kuhlanganise nobisi lwe-alimondi. I-Carrageenan inemiphumela engemihle yezempilo eminingana, evame kakhulu ukuqunjelwa, izilonda, nokuvuvukala.
Uma ungabethembi abakhiqizi futhi ufuna ukudla ubisi lwe-alimondi lwemvelo, zama ukulwenza ekhaya. Amaresiphi ku-inthanethi azokusiza ngalokhu, phakathi kwakho ungathola izindlela zokupheka ezivela kochwepheshe bezokudla abaqinisekisiwe.
Okokugcina, kubalulekile ukucabangela ukuthi abanye abantu abazwani nama-alimondi. Yiqiniso, kulokhu, ukusetshenziswa kobisi lwe-alimondi kuzophikisana nawe.
Soy ubisi
Nakuba ubisi lwesoya lucebile ngamaprotheni, ezinye izinhlobo zingase zishodelwe ku-amino acid methionine ebalulekile ngenxa yamasu okukhiqiza, ngakho-ke kungase kudingeke ukuthi uwuthole kwezinye izindawo zokudla kwakho. Kubalulekile ukuthi uthole i-methionine, i-calcium ne-vitamin D eyanele ngobisi lwe-soy, ngaphandle kwalokho kuyoba indawo embi yobisi lwenkomo.
Ubisi lwesoya luqukethe izinhlanganisela ezibizwa ngama-antinutrients ezinganciphisa amandla omzimba okumunca imisoco ebalulekile futhi kukhinyabeze ukumuncwa kwamaprotheni nama-carbohydrate. Amasu okukhiqiza ahlukahlukene anganciphisa inani lama-antinutrients futhi andise inani lokudla okunomsoco kabhontshisi wesoya, kodwa lokhu kuvame ukuba yinqubo edinga umsebenzi onzima futhi ebizayo.
Njengobisi lwe-alimondi, abanye abantu bangase bangezwani nobhontshisi wesoya futhi kufanele bakugweme ukuphuza ubisi lwesoya.
Umthelela wemvelo
Ukukhiqizwa kobisi lwe-alimondi kungaba nomthelela omkhulu emvelweni. Iqiniso liwukuthi ama-alimondi ayisiko elidinga umswakama kakhulu. Kudingeka amalitha angu-16 amanzi ukuze kukhule ama-alimondi angu-15 nje kuphela, ngokusho kwe-UC San Francisco Center for Sustainability.
Cishe amaphesenti angama-80 ama-alimondi omhlaba akhiqizwa emapulazini aseCalifornia. Ukwanda kwesidingo sokunisela kula mapulazi kungaba nomthelela wesikhathi eside kwezemvelo kule ndawo ekhungethwe yisomiso.
Lapho kutshalwa ama-alimondi nobhontshisi wesoya emapulazini, izibulala-zinambuzane zisetshenziswa ngenkuthalo. I-Agricultural Chemical Use Review ka-2017 igqamisa ukusetshenziswa kwezibulala-zinambuzane ezihlukahlukene ezitshalweni zikabhontshisi wesoya. Lezi zibulala-zinambuzane zingangcolisa imithombo yamanzi futhi zenze amanzi okuphuza abe nobuthi futhi angakufanelekeli ukusetshenziswa.
Ake sifingqe!
Ubisi lwe-alimondi nobisi lwesoya yizindlela ezimbili ezithandwayo ze-vegan esikhundleni sobisi lwenkomo. Ziyahlukahluka ngokuqukethwe kwezakhi futhi zizuzisa impilo yabantu ngezindlela ezahlukene.
Ubisi lwesoya luqukethe amavithamini namaminerali amaningi futhi lilingisa ubisi lwenkomo ngezindlela eziningi, kodwa akubona bonke abantu abathanda ukunambitheka kwalo.
Ubisi lwe-alimondi luyoba usizo kakhulu empilweni yakho uma uzenzela wena ekhaya.
Kungakhathaliseki ukuthi yiluphi uhlobo lobisi olusekelwe ezitshalweni olukhethayo, khumbula ukuthi ngokuvamile lunama-kilojoule amancane, ama-macronutrients, amaminerali namavithamini, ngakho kufanele ludliwe kanye nokunye ukudla.
Zama ukucabangela konke okuthandayo kanye nezici zomzimba wakho ukuze ukhethe ubisi olusekelwe esitshalweni olulungele wena!