Okuqukethwe
Ungawubona kanjani ushizi onempilo kunazo zonke esitolo
Ukudla
Ukubola koshizi omnene, njengokusha, kungcono empilweni yethu
+ Ukudla okune-calcium eningi noma eningi kunobisi
El ushizi yakha umhlaba uqobo lwayo. Ukudla okuhlanganisa inhlobonhlobo ebanzi yezinhlobo, umumo, okunambithekayo kanye nokwakheka futhi okuhlanyisa abaningi. Kepha, ngaphakathi kobubanzi bezinketho, kwesinye isikhathi singaba nobunzima hlukanisa izinzuzo ukuthi lokhu kudla okunezici eziningi kungasilethela.
Uma esikufunayo kuwushizi onempilo kakhulu, njengokudla kwansuku zonke kufanele duthanda ushizi fresh, njengoba kuchazwe nguSara Martínez, ingcweti ekudleni e-Alimmenta. “Lezi zishizi zinempilo kakhulu ukuthi zisetshenziswe njalo ngoba zinamafutha amancane,” kuchaza lo chwepheshe.
Izikhathi eziningi asifuni ukuzikhawulela ekusebenziseni ushizi olula. Lapho ukhetha ukuthi iyiphi ongayithenga esitolo, kubalulekile ukubheka amaphuzu athile ukuze ukhethe equkethe izinzuzo eziningi. «Kulebula yayo, kufanele sibheke okuqukethwe kwayo kwamafutha, futhi-ke, lezo zithako zihlanganisa ubisi, i-rennet, ukuvutshelwa kobisi nosawoti», Kuchaza uSara Martínez. Futhi, wenza isexwayiso mayelana nezicelo zokondleka koshizi: “Akekho oyoba nezinto eziyisimangaliso.”
Ushizi omuhle kakhulu
Futhi ngohlobo lweshizi… yikuphi okuhle kakhulu esimweni ngasinye? Uchwepheshe usisusa ekungabazeni. Phakathi koshizi omusha, okuvame ukuba nokuqukethwe amafutha amancane futhi zinamandla amakhulu okusuthisa, kunezinhlobo eziningi ezingaba zinhle: Burgos, Quark, smoothie, Cottage … “Uma sifuna ukwehlisa isisindo kubalulekile ukukhetha izinguqulo ze-skimmed noma ezingu-0%,” kusho uMartínez.
Endabeni yama-cream cheeses, futhi uchwepheshe ugcizelela ukuthi inketho engcono kakhulu i-skimmed cheeses. Ngoshizi ongelapheki futhi ophulukisiwe kufanele siqaphele kakhulu. Nakuba ebonga eyakhe amanzi amancane Ziwukudla okune-calcium eningi kakhulu, zinamafutha nosawoti omningi kakhulu kunabanye, ngakho isazi sokudla okunomsoco usikhumbuza ukuthi kufanele sinciphise ukusetshenziswa kwakho.
“Amafutha akulezi zinhlobo zoshizi agcwele, kodwa awahlanganise lutho nalawo atholakala ekudleni okunjengokwatapheya noma amafutha omnqumo,” usho kanje. Nakuba bengakwazi faka ekudleni okunempilo ngaphandle kwenkinga, udokotela wezokudla akacabangi ukusetshenziswa kwayo okubalulekile. “Iwushizi ominyene kakhulu, osinika i-calcium namaprotheni, kodwa futhi amafutha angafuneki,” esho futhi eqhubeka: “Ukudla kwansuku zonke, kungcono ukusebenzisa ushizi olula, njengoshizi omusha, futhi unciphise izingxenye zikashizi. ushizi ngaphezulu. amafutha ».
Umthombo omuhle kakhulu we-calcium
Ushizi ophulukisiwe kakhulu, imisoco egxile kakhulu, ngakho-ke bane-calcium eningi. Ushizi omusha unamanzi amaningi, ngakho-ke okuqukethwe kwe-calcium kuyahlanjululwa. Noma kunjalo, kufanele sikhumbule ukuthi ziwushizi oholela ekusetshenzisweni okukhulu. Lokhu kusho ukuthi, ngokudla okuningi kunoshizi onamandla nominyene, umnikelo we-calcium uyanxeshezelwa.
Futhi singabuyisela umnikelo we-calcium yobisi ngokudla ushizi kuphela? Nakuba kufanele sikhumbule ukuthi amafutha amaningi afika nawo, okuqukethwe kwe-calcium kuphezulu kakhulu. Isibonelo, amamililitha ayi-100 obisi lwe-skim ano-112 mg we-calcium, kanti amagremu ayi-100 kashizi ojwayelekile anama-848 mg.
Yini ongayihlanganisa nayo
Ushizi ukudla okunikeza amathuba amaningi uma kuziwa umphelelisi zokupheka kanye izitsha. Ihlanganisa kokubili okumnandi nosawoti. U-Sara Martínez usishiyela izibonelo zokukuhlanganisa: «Singakwazi, endabeni yoswidi, senze ithosi yesinkwa esinoshizi osuphekwe kancane noma omusha ujamu noma i-quince; noma uma ukhetha okusawoti: i-toast yesinkwa nge-avocado noshizi omusha. Futhi, i-milkshake ekhilimu nge isipuni kakhilimu nut.
Futhi, uma kubhekwa i-calcium ephezulu yalokhu kudla kanye ne-sodium ephezulu, kufanele sibe nayo qaphela lapho ukuhlanganisa. Isazi sokudla okunomsoco sichaza ukuthi ukudla okucebile nge-calcium "kuqhudelana" nalabo abacebile nge-iron ngesikhathi se-metabolization. Ngalesi sizathu, uyachaza ukuthi, isibonelo, umuntu one-osteoporosis kufanele agweme ukudla ukudla okunomthelela ophakeme kubo bobabili ngesikhathi esisodwa. Ngokunjalo, incoma ukuthi abantu abanomfutho wegazi ophakeme, uketshezi oluhlala njalo noma ukuhluleka kwezinso bagweme ukudla ushizi ongelapheki futhi olashiwe ngenxa yezinga labo eliphezulu le-sodium.