Ukhilimu omuncu umkhiqizo wobisi oluvutshiwe kokhilimu nokuvutshelwa komuncu omuncu. Ngokuya ngokuqukethwe kwamafutha, kungaba kusuka ku-10 kuye ku-58%. Ukhilimu omuncu unomphumela omuhle emzimbeni womuntu ngenxa yesethi ecebile yamavithamini, ama-micro- kanye nama-macroelements, ama-polyunsaturated fatty acids. Abesifazane basebenzisa ukhilimu omuncu kuzo zombili izinjongo zokudla nezimonyo. Ukhilimu omuncu wemvelo uqukethe amaprotheni amaningi agayeka kalula, anesibopho sokukhula kwezicubu zemisipha. Ngalesi sizathu, umkhiqizo wobisi ovutshiwe uvame ukusetshenziselwa ukondliwa kwezemidlalo.
Ama-bacterium e-Lactic, ayingxenye kakhilimu omuncu, anomthelela omuhle emathunjini, awugcwalise nge-microflora enenzuzo futhi aqinisekise ukuhamba kwamathumbu njalo. Okuqukethwe kwekhalori ukhilimu omuncu ngamafutha ayi-10% kungu-119 kcal, 20% - 206 kcal, 15% - 162 kcal, 30% - 290 kcal nge-100 g.
Inani lamandla e-cottage shizi enokhilimu omuncu nge-100 g ngalinye lingu-165.4 kcal. Kusipuni esingu-1 sokhilimu omuncu, amafutha angama-20% acishe abe ngu-20 g, okuyi-41.2 kcal. Kukhona cishe u-9 g kusipuni, ngakho-ke u-18.5 kcal.
Inani lokudla okunomsoco kokhilimu omuncu wemvelo wokuqukethwe okunamafutha okuhlukile ngendlela yetafula:
| Ukukhuluphala | Ama-carbohydrate | Amaprotheni | Amafutha | Amanzi | Ama-organic acid |
| 10 % | 3.9 g | 2.7 g | 10 g | 82 g | 0.8 g |
| 15 % | 3.6 g | 2.6 g | 15 g | 77.5 g | 0.8 g |
| 20 % | 3.4 g | 2.5 g | 20 g | 72.8 g | 0.8 g |
Isilinganiso se-BJU:
- 10% ukhilimu omuncu - 1 / 3.7 / 1.4;
- 15% – 1/5,8/1,4;
- Ama-20% - 1/8 / 1.4 ngama-gramu ayi-100, ngokulandelana.
Ukwakheka kwamakhemikhali kakhilimu omuncu wemvelo 10%, 15%, 20% wamafutha ngama-100 g ngamunye:
| Igama lezinto | Ukhilimu omuncu 10% | Ukhilimu omuncu 15% | Ukhilimu omuncu 20% |
| Insimbi, mg | 0,1 | 0,2 | 0,2 |
| I-Manganese, mg | 0,003 | 0,003 | 0,003 |
| Aluminium, mcg | 50 | 50 | 50 |
| Selenium, mcg | 0,4 | 0,4 | 0,4 |
| I-fluorine, μg | 17 | 17 | 17 |
| Iodine, mcg | 9 | 9 | 9 |
| I-Potassium, mg | 124 | 116 | 109 |
| I-chlorine, mg | 76 | 76 | 72 |
| I-calcium, mg | 90 | 88 | 86 |
| Isodium, mg | 50 | 40 | 35 |
| I-Phosphorus, mg | 62 | 61 | 60 |
| Magnesium, mg | 10 | 9 | 8 |
| Uvithamini A, μg | 65 | 107 | 160 |
| Uvithamini PP, mg | 0,8 | 0,6 | 0,6 |
| Choline, mg | 47,6 | 47,6 | 47,6 |
| I-Ascorbic acid, mg | 0,5 | 0,4 | 0,3 |
| Uvithamini E, mg | 0,3 | 0,3 | 0,4 |
| Uvithamini K, μg | 0,5 | 0,7 | 1,5 |
| Uvithamini D, μg | 0,08 | 0,07 | 0,1 |
U-20% ukhilimu omuncu uqukethe i-87 mg ye-cholesterol, i-10% - 30 mg, i-15% - i-64 mg nge-100 g ngayinye. kanye nama-disaccharides.
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Izakhiwo eziwusizo zomzimba wowesifazane nowesilisa
Ukhilimu omuncu wemvelo nowenziwe ekhaya unezinto ezinenzuzo ngenxa yesethi ecebile yamaminerali, amafutha, ama-organic organic, amavithamini A, E, B4 no-C, anomthelela omuhle emzimbeni wesifazane nowesilisa. Amaprotheni agayeka kalula asiza ukugcina imisipha isesimweni esihle, ifaka isandla ekukhuleni kwawo okugcwele.
Ukusetshenziswa okuhlelekile kokhilimu omuncu wekhwalithi ephezulu kuzothinta impilo kanjena:
- umzimba ujwayelekile;
- umsebenzi wobuchopho uzokwanda;
- ukusebenza kwemisipha kuzothuthuka;
- ukusebenza kahle kuzokwanda;
- amandla wesilisa azokwanda;
- isikhumba sizoqina (uma wenza imaski yobuso kusuka kukhilimu omuncu)
- isimo sizovuka;
- kuzoba khona ukukhanya esiswini;
- amathambo azoqiniswa;
- umsebenzi wezinso ujwayelekile;
- isimiso sezinzwa sizoqina;
- umbono uzothuthuka;
- ukukhiqizwa kwamahomoni kwabesifazane kujwayelekile.
Kunconywa ukhilimu omuncu owenzelwe abantu kubantu abanezisu ezizwelayo nakulabo abanezinkinga zokugaya ukudla, njengoba kugayeka kalula futhi kungakhi umuzwa wesisindo esiswini. Ukhilimu omuncu ungumthombo wamandla futhi ukhuthaza ukukhiqizwa kwamaseli abomvu egazi.
Ukwakheka kokhilimu omuncu kuqukethe i-cholesterol, kepha ingeye "ewusizo", yona ngokulinganisela edingeka emzimbeni womuntu ekwakheni amaseli amasha nokukhiqizwa kwamahomoni.
Qaphela: Ukunconywa kwansuku zonke kwe-cholesterol yomuntu ophilile kungama-300 mg, kubantu abanesifo senhliziyo - 200 mg.
Ngaphandle kokuthi ukhilimu omuncu ngumkhiqizo onekhalori ephezulu, ungancipha ngawo. Kunezindlela eziningi zokudla nezinsuku zokuzila kokhilimu omuncu onamafutha amancane (hhayi ngaphezulu kwe-15%).
Ukusetshenziswa kokhilimu omuncu wokwehlisa isisindo kuxhomeke ekutheni awugcini nje ngokugcwalisa umzimba ngezinto eziwusizo nezomsoco, kepha futhi kunikeza umuzwa wokusutha isikhathi eside, futhi kuthuthukisa nokusebenza kohlelo lokugaya ukudla, okuholela ekusetshenzisweni komzimba ukusheshisa.
Kunconywa izinsuku zokuzila ukudla nokudla kokhilimu omuncu ngisho nakulabo abakhuluphele kakhulu futhi bathayipha isifo sikashukela esingu-2, njengoba kubhekwa njengokwelapha. Ungakwazi ukunamathela ekudleni kwemono kwabantu abaphila impilo yokuhlala phansi, futhi kulabo abadlala imidlalo, kungcono ukwenqaba ukudla okunjalo, ngoba kuzoba nokushoda kwama-calories.
Ngaphezu kwezinsuku zokuzila ukudla, kuyasiza ekudleni (kodwa hhayi ngaphambi kwamahora amathathu ngaphambi kokulala) ukudla ukhilimu omuncu onamafutha aphansi ne-cottage shizi ngaphandle koshukela.
Kunconywa futhi ukufaka izitsha ezifakwe ukhilimu omuncu esikhundleni semayonnaise ekudleni. Ukugcwalisa umzimba ngamavithamini, kuyasiza ukudla isaladi lamaqathe amasha noma ama-apula anokhilimu omuncu ebusuku.
Ukunconywa kwansuku zonke kokhilimu omuncu phakathi nosuku lokuzila kusuka ku-300 kuye ku-400 g. Kuyadingeka ukuthi udle ngesipuni esincane futhi kancane ukuze umuzwa wokugcwala uvele. Ngosuku olujwayelekile, kufanele uzilinganisele kuzipuni ezimbili noma ezintathu (ngaphandle kwesilayidi) sokhilimu omuncu wemvelo onamafutha aphansi.
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Ukulimala ekusetshenzisweni nokuphikisana
Ukuhlukumeza ukhilimu omuncu onamaphesenti amaningi wamafutha kungalimaza impilo ngendlela yokuvaleka emithanjeni yegazi, kukhuphuke amazinga e-cholesterol egazini nokuphazamiseka kohlelo lwezinhliziyo. Kuyaphikiswa ukudla ukhilimu omuncu wokungabekezelelani kwe-lactose, kanye ne-allergies.
Kunconywa ukufaka ukhilimu omuncu ekudleni ngokuqapha uma une:
- izifo zesibindi nenyongo;
- Isifo senhliziyo;
- amazinga aphezulu e-cholesterol egazini;
- izilonda zesisu;
- i-gastritis ene-asidi ephezulu.
Akudingekile ukukhipha ngokuphelele ukhilimu omuncu ekudleni kwezifo ezingenhla, kepha kufanele ukhethe umkhiqizo wobisi ovutshiwe onamafutha aphansi futhi ungawusebenzisi ngaphezu kwesabelo sansuku zonke esinconyiwe (izipuni eziyi-2-3).
Ukudlula isabelo sansuku zonke kuholela ekukhuleni ngokweqile kwesisindo nokukhuluphala. Ngaphandle kokubonisana nodokotela, ukudla kokhilimu omuncu akunakulandelwa ngabantu abanezinkinga zempilo.
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Umphumela
Ukhilimu omuncu umkhiqizo wobisi oluvutshiwe onempilo owakhiwe ngamakhemikhali ocebile. Ukhilimu omuncu wemvelo uqukethe iphrotheni eligayeke kalula eligcina ithoni yemisipha futhi lenyuse ubukhulu bemisipha. Abesifazane bangasebenzisa ukhilimu omuncu ngenhloso yezimonyo ukwenza isikhumba sobuso sinwebe futhi siqine.
Ukusetshenziswa okuhlelekile kokhilimu omuncu wekhwalithi ephezulu kuthuthukisa imizwa, kuqinise izinzwa, futhi kuvuselele ukusebenza kobuchopho. Kukhilimu omuncu onamafutha aphansi (angadluli ku-15%), kuyasiza ukuhlela izinsuku zokuzila ukuze wehlise isisindo futhi uhlanze amathumbu.
