Bayanda abantu abala ubisi lwenkomo ngezizathu ezahlukene. Udokotela uCarrie Torrance, isazi sokudla okunempilo, uzame ukuchaza ngokulandelana ukuthi kungani ezinye izinhlobo zobisi neziphuzo ze-vegan zingaba ngcono kuwe.
Emashalofini ezitolo ezinkulu, eduze kwamaphakheji obisi lwezinkomo ezivamile, kungase kube nobisi lwezimbuzi, izinhlobo eziningana zesoya, iziphuzo zobisi ezenziwe ngamantongomane. Isidingo salokhu sikhula minyaka yonke. Ngokusho kososayensi baseBrithani, amaNgisi ama-4 kwabayishumi asevele asebenzisa “izinye izindlela” zobisi eziphuzweni ezishisayo, nezidlo zasekuseni futhi azisebenzise ekuphekeni izitsha ezihlukahlukene.
Esinye sezizathu zalokhu ukuthi kubantu abaningi ubisi lukhuni ukugayeka, lubangele ukuqunjelwa, igesi, nesifo sohudo. Isizathu esivamile salokhu okuqukethwe okuphansi kwe-enzyme ye-lactase, evumela ukuwohloka kwe-lactose, ushukela otholakala emikhiqizweni yobisi. Kunabantu abahlushwa (ukuntuleka kwe-lactase) noma i-casein yamaprotheni obisi, noma okunye ukungezwani komzimba okuhambisana nobisi lwenkomo. Ukungezwani nobisi lwenkomo kungenye yezinkinga zempilo ezijwayelekile zezingane zasenkulisa, ezithinta cishe u-2-3%. Izimpawu zayo zingahluka kakhulu, kusukela ekucasukeni kwesikhumba kuya ezinkingeni zokugaya ukudla.
Inganamafutha, i-semi-fat, noma iphelele?
Ucwaningo lwesayensi lwakamuva lubonisa ukuthi ubisi olugobile alunempilo ngempela. Yebo, inamafutha amancane nama-calories, futhi ine-calcium eningi kunobisi oluphelele. Kodwa abanye ochwepheshe baveza ukuthi amafutha agcwele atholakala emikhiqizweni yobisi angase angabi yingozi empilweni. Kodwa-ke, ngokukhetha ubisi oluncibilikisiwe kunobisi oluphelele, sizincisha imisoco encibilikayo enamafutha njengamavithamini A no-E.
Ubisi lwe-semi-fat lubhekwa "njengokudla okunempilo" (ngoba lunamafutha amancane kunobisi oluphelele), kodwa luphansi kumavithamini ancibilikayo emafutheni. Uma uphuza ubisi olunjalo, udinga ukuthola amavithamini engeziwe e-fat-soluble kusuka kweminye imithombo - isibonelo, udle imifino enamaqabunga amaningi (ulethisi wezinhlobo ezahlukene), noma udle amasaladi emifino amasha ngamafutha emifino.
Ubisi olungcono kakhulu lwezingane
Umsoco ongcono kakhulu wezingane ubisi lukamama, okungenani ezinyangeni ezingu-6 zokuqala (ngokwezincomo ze-WHO - okungenani iminyaka engu-2 yokuqala, noma ngisho nangaphezulu - i-Vegetarian), bese ungaqala ukunikeza ubisi lwenkomo kancane kancane, hhayi ngaphambi konyaka. Ubisi lwe-semi-fat lunganikezwa ingane kusukela ngonyaka we-2 wokuphila, futhi ubisi lwe-skim - hhayi ngaphambi kweminyaka emi-5. Ngokwenza kanjalo, udinga ukuqinisekisa ukuthi ingane yakho ayiguliswa ubisi lwenkomo. Ezinye “izindlela ezihlukile” zobisi, njengeziphuzo zesoya, zingase zingafaneli nhlobo izingane ezincane.
Ungakhetha kanjani ubisi "olungcono kakhulu" ngokwakho?
Sikulethela ukuqhathanisa kwezinhlobo ezingu-10 ezahlukene zobisi. Kungakhathaliseki ukuthi unquma ukugcina ukuphuza ubisi lwenkomo lonke noma cha, faka njalo imithombo ye-calcium engeyona yobisi ekudleni kwakho, njengolethisi, amantongomane nembewu, okuhlanganisa ama-alimondi nembewu yesesame.
1. Ubisi lwenkomo lwendabuko (lonke).
Izici: umkhiqizo wemvelo ocebile ngamaprotheni, umthombo obalulekile we-calcium. Ubisi lwenkomo “Oluphilayo” luqukethe ama-omega-3 fatty acids anenzuzo kanye nama-antibiotic amancane nezibulala-zinambuzane. Abanye abantu bakhetha ubisi lwe-homogenized ngoba ama-molecule amafutha akulo asevele acutshungulwa ukusiza ukugaya ohlelweni lokugaya ukudla.
Okuhle: kwabadla imifino.
Ukunambitha: okuthambile, okukhilimu.
Ukupheka: kuhle ukusebenzisa ukudla kwasekuseni osekwenziwe, ukwenza okusanhlamvu, eziphuzweni ezibandayo, futhi ngokwakho; ilungele amasoso namakhekhe.
Ihlolelwe ukulungiswa kwalolu lwazi: Ubisi oluphelele lwe-Tesco brand.
Ukudla okunomsoco nge-100 ml: 68 kcal, 122 mg calcium, 4 g fat, 2.6 g fat saturated, 4.7 g ushukela, 3.4 g amaprotheni.
2. Ubisi lwenkomo olungenayo i-lactose
Izici: ubisi lwenkomo, oluhlungwe ngokukhethekile ngendlela yokukhipha i-lactose. I-enzyme lactase yengezwe kuyo. Ngokuvamile iqukethe imisoco efanayo nobisi lwenkomo oluphelele.
Okuhle: kubantu abanokungabekezelelani kwe-lactose.
Nambitha: Ngokuvamile kufana nobisi lwenkomo.
Ukupheka: Kusetshenziswa ngendlela efanayo nobisi lwenkomo lonke.
Ihlolelwe ukulungiswa kwalokhu kwaziswa: Ubisi lwenkomo olungenalo i-lactose lwe-Asda.
Ukudla okunomsoco nge-100 ml: 58 kcal, 135 mg calcium, 3.5 g fat, 2 g fat saturated, 2.7 g ushukela, 3.9 g amaprotheni.
3. Ubisi lwenkomo “A2”
Izici: ubisi lwenkomo oluqukethe amaprotheni A2 kuphela. Ubisi lwenkomo oluvamile luqukethe inani lamaprotheni ahlukene, kuhlanganise neqembu lama-casein, ayinhloko i-A1 kanye ne-A2. Ucwaningo lwakamuva lwesayensi lubonisa ukuthi ukungakhululeki kwamathumbu kuvame ukubangelwa amaprotheni ohlobo lwe-A1, ngakho-ke uma ungabekezeleli i-lactose ngokujwayelekile, kodwa ngezinye izikhathi ngemva kokuphuza ingilazi yobisi uzizwa ukhukhumele, khona-ke lolu bisi lungolwakho.
Okuhle: Kulabo abahlushwa ukungezwani namaprotheni obisi lwe-A1. Nambitha: Kuyafana nobisi lwenkomo oluvamile.
Ukupheka: Kusetshenziswa ngendlela efanayo nobisi lwenkomo lonke.
Kuhlolelwe ukulungiswa kwalokhu kwaziswa: Ubisi lwenkomo oluphelele lwe-Morrisons brand A2.
Ukudla okunomsoco nge-100 ml: 64 kcal, 120 mg calcium, 3.6 g fat, 2.4 g fat saturated, 4.7 g ushukela, 3.2 g amaprotheni.
4. Ubisi lwembuzi
Characteristics: umkhiqizo wemvelo, okunomsoco ofana nobisi lwenkomo.
Okuhle: kulabo abanokungabekezelelani kobisi lwenkomo, njengoba emafutheni ezimbuzi izinhlayiya ezincane, futhi ine-lactose encane. Ukunambitha: okuqinile, okuqondile, okumnandi okunambitheka kasawoti okunosawoti.
Ukupheka: kunganezelwa itiye, ikhofi, ushokoledi oshisayo (nakuba kuzoba isiphuzo "se-amateur" - Vegetarian). In zokupheka, ngokuvamile ngempumelelo esikhundleni inkomo sika.
Kuhlolelwe ukulungiswa kwalokhu kwaziswa: Ubisi lwembuzi lonke lwaseSainsbury.
Ukudla okunomsoco nge-100 ml: 61 kcal, 120 mg calcium, 3.6 g fat, 2.5 g fat saturated, 4.3 g ushukela, 2.8 g amaprotheni.
5. Ubisi lwesoya
Izici: kuqhathaniswa ngokuqukethwe kwamaprotheni nobisi lwenkomo, kodwa amafutha aphansi. Imikhiqizo ye-soy isiza ukwehlisa i-cholesterol, kodwa ukuze uzuze lo mphumela, udinga ukudla cishe ama-25 g weprotheyini ye-soy, okungukuthi, isibonelo, izibuko ezingu-3-4 zobisi lwesoya nsuku zonke. Ezinye izinhlobo zobisi lwesoya zinezele i-calcium namavithamini A no-D, okuyinzuzo.
Okuhle: Kwabangaluphuzi ubisi lwenkomo befuna isiphuzo esinamafutha amancane. Kungcono ukuphuza ubisi lwesoya oluqiniswe nge-calcium namavithamini A no-D.
Ukunambitha: i-nutty; ubisi obukhulu.
Ukupheka: kuhamba kahle netiye nekhofi. Kuhle ukubhaka ekhaya.
Ihlolelwe ukulungiswa kwalokhu kwaziswa: I-Vivesoy ubisi lwesoya olungafakwanga ushukela - Tesco.
Ukudla okunomsoco nge-100 ml: 37 kcal, 120 mg calcium, 1.7 g fat, 0.26 g fat saturated, 0.8 g ushukela, 3.1 g amaprotheni.
6. Ubisi lwe-alimondi
Izici: okulungiselelwe kusuka engxubeni ye-alimondi echotshoziwe namanzi entwasahlobo, ahlanganiswe ne-calcium namavithamini, kuhlanganise no-D no-B12.
Okuhle: Kwezilwane kanye nanoma ubani ogwema imikhiqizo yezilwane ngezizathu ezihlukahlukene. Kunothiswe nge-vitamin B12, ebalulekile kuma-vegans kanye nabadla imifino. Ukunambitha: ukunambitheka okuthambile kwe-nutty; ngoba ukuphuza kungcono ukukhetha unsweetened.
Ukupheka: kuhle ikhofi, kubi kakhulu kwezinye iziphuzo ezishisayo; ekuphekeni ngaphandle kokushintsha ubungako, ithatha indawo yenkomo.
Ihlolelwe ukulungiswa kwalolu lwazi: Umkhiqizo wobisi lwe-alimondi ongaswidiwe i-Alpro - Ocado.
Ukudla okunomsoco nge-100 ml: 13 kcal, 120 mg calcium, 1.1. amafutha amagremu, 0.1 g amafutha agcwele, 0.1 g ushukela, 0.4 g amaprotheni. (Funda ngokucophelela ulwazi olubekwe emaphaketheni: okuqukethwe kwama-alimondi obisi lwe-almond kusuka kubakhiqizi abahlukene kungahluka kakhulu - Imifino).
7. Ubisi lukakhukhunathi
Isici: Ikhiqizwe ngokucindezela ukhukhunathi. Iqukethe i-calcium eyenziwe ngokwenza, amaprotheni aphansi, namafutha agcwele kakhulu.
Okuhle: kwabadla imifino, imifino.
Nambitha: ilula, nencanyana kakhukhunathi.
Ukupheka: kunganezelwa ekudleni kwasekuseni esenziwe ngomumo, itiye, ikhofi. Kuhle ukubhaka, ngoba. I-flavour kakhukhunathi ethambile ayikhanyi kakhulu futhi "ayivimbi" okunye okuthandwayo. Kuhle kakhulu ukuthosa ama-pancake amancane we-vegan ngobisi lwekakhukhunathi, ngoba. iwuketshezi oluhle.
Ihlolelwe ukulungiswa kwalolu lwazi: Imahhala Kubisi Lokakhukhunathi - Tesco.
Ukudla okunomsoco nge-100 ml: 25 kcal, 120 mg calcium, 1.8 g fat, 1.6 g fat saturated, 1.6 g ushukela, 0.2 g amaprotheni.
8. Ubisi lwe-hemp
Isici: isiphuzo sembewu ye-hemp esinothiswe nge-calcium ne-vitamin D.
Okuhle: ama-vegans.
Ukunambitha: okuthambile, okumnandi.
Ukupheka: Kufanelekile ukungezwa eziphuzweni ezishisayo nezibandayo, ama-smoothies, itiye, ikhofi, amasoso. Ungakwazi futhi ukuxuba ubisi lwe-hemp nesithelo noju bese uqandisa ukuze uthole “u-ayisikhilimu” we-vegan omnandi! Ihlolelwe ukulungiswa kwalokhu kwaziswa: I-Braham & Murray Good Hemp Original - Ubisi lwe-Tesco hemp.
Ukudla okunomsoco nge-100 ml: 39 kcal, 120 mg calcium, 2.5 g fat, 0.2 g fat saturated, 1.6 g ushukela, 0.04 g amaprotheni.
9. Ubisi lwe-oat
Isici: Yenziwe nge-oatmeal enamavithamini angeziwe kanye ne-calcium. Okuqukethwe okuncishisiwe kwamafutha agcwele.
Okuhle: ama-vegans. I-calorie ephansi, kodwa enempilo, njenge-oatmeal. Ukunambitha: okukhilimu, okunambitheka okukhethekile.
Ukupheka: Ayigodli, kuhle kakhulu ukwenza isoso emhlophe (ngelamula, phakathi kwezinye izithako).
Ihlolelwe ukulungiswa kwalokhu kwaziswa: I-Oatly Oat – Ubisi lwe-oat yaseSainsbury.
Ukudla okunomsoco nge-100 ml: 45 kcal, 120 mg calcium, 1.5 g fat, 0.2 g fat saturated, 4 g ushukela, 1.0 g amaprotheni.
10. Ubisi lwelayisi
Isici: Isiphuzo esimnandi esinamaprotheni futhi esinothiswe nge-calcium.
Okuhle: kubantu abangabekezeleli ubisi lwenkomo kanye namaprotheni e-soy. Nambitha: kumnandi.
Ukupheka: akunikezi umbala we-milky eziphuzweni ezishisayo, ngakho-ke akufanelekile ukungeza ikhofi netiye. Ubisi lwelayisi luwuketshezi - lokhu kufanele kucatshangelwe lapho upheka (ngezinye izikhathi kufanelekile ukwengeza ufulawa owengeziwe).
Ihlolelwe ukulungiswa kwalokhu kwaziswa: uhlobo lobisi lwerayisi i-Rice Dream - Holland & Barrett.
Ukudla okunomsoco nge-100 ml: 47 kcal, 120 mg calcium, 1.0 g fat, 0.1 g fat saturated, 4 g ushukela, 0.1 g amaprotheni.