Ukhilimu - izakhiwo ezizuzisayo zomzimba nokuqukethwe kwekhalori

I-Cream ingumkhiqizo wobisi onamaphesenti aphezulu wamafutha hhayi okuqukethwe kwekhalori okuphansi kakhulu. Izinzuzo zikakhilimu zicishe zifane nezobisi, ngakho-ke umkhiqizo ulungele ukusetshenziswa nganoma yisiphi isikhathi, ngaphandle kwezinsana. Inani elincane ukhilimu lingadliwa noma ngabe udla ukudla. Lo mkhiqizo wobisi uvame ukusetshenziswa ngabasubathi ukukhulisa ukukhula kwemisipha. Ngaphezu kwalokho, ukhilimu uzosiza abantu abakhuluphele ukuzuza amakhilogremu.

Ukwenziwa kwamakhemikhali nokuqukethwe kwekhalori

Ukwakheka kwamakhemikhali nokuqukethwe kwekhalori kuxhomeke ngqo kumaphesenti wamafutha nohlobo lukakhilimu, okungukuthi, ukuthi ashaywa ngesiswebhu, omile, angenathiswanga noma imifino. Okuvame kakhulu ukhilimu othengwa esitolo onamafutha ayi-10% no-33% owenziwe ekhaya.

Inani lokudla okunomsoco (BJU) ukhilimu nge-100 g ngayinye:

Ukuphakama kwenani lamafutha kukhilimu, kwehla inani lama-carbohydrate namaprotheni. Iqukethe ne-cholesterol, ama-fatty acid acids nama-amino acid. Elinye iphuzu elibalulekile: ukhilimu we-pasteurized uqukethe i-lactose, ngokungafani nenzalo.

Ukwakhiwa kwamakhemikhali kakhilimu wemvelo nge-100 g ngayinye:

Enye yezimfanelo ezibalulekile zokhilimu ubukhona bama-phosphatides ekwakhiweni. Ngokuya ngezakhiwo, lezi zinto zisondele emafutheni futhi zibola ngemuva kokushisa, ngakho-ke kungcono ukusebenzisa ukhilimu obandayo, kulesi simo zinempilo kakhulu.

Ukhilimu wemifino

Ukhilimu wemifino wenziwa ngokhukhunathi noma ngamafutha esundu ngaphandle kokusebenzisa amafutha ezilwane. Umkhiqizo onjalo uvame ukudliwa ngabantu abadla imifino kuphela, ukunciphisa umzimba nabantu abangakwazi ukudla imikhiqizo yobisi ngenxa yezici zomzimba ngamunye.

Isikhundla sobisi siqukethe:

• ukunambitheka;
• ushukela;
• imibala yokudla;
• usawoti;
• abalawuli be-asidi njenge-E331,339;
• izinto zokuqinisa;
• ama-emulsifiers afana ne-E332,472;
• amafutha yemifino (hydrogenated);
• i-sorbitol;
• amanzi.

Akuzona zonke izithako zokudla ezimakwe ngohlamvu E ziphephile empilweni, ngakho-ke, ngaphambi kokuthenga ukhilimu wemifino, kufanele ufunde ngokucophelela ukwakheka kwawo.

Umkhiqizo owomile

Ukhilimu oluyimpuphu lubambela ukhilimu wemvelo wobisi. Ukhilimu owomile ugcinwa ngaphandle kwesiqandisi futhi uhlala usebenza izinyanga ezimbalwa. Zitholakala obisini lwenkomo (oluphelele) noma emafutheni emifino. Ukhilimu wobisi ubiza kakhulu futhi unempilo eshalofini emfushane.

Ukhilimu wobisi wemvelo owomile uqukethe:

• cishe ama-40% amafutha;
• Ama-carbohydrate agayekayo angama-30%;
• cishe amaprotheni angama-20%;
• ama-asidi wemvelo;
• i-potassium;
• uvithamini B2;
• i-phosphorus;
• uvithamini A;
• uvithamini C;
• i-calcium;
• i-choline;
• i-sodium.

Ngaphezu kwalokhu okungenhla, ukwakheka kokhilimu wobisi kuqukethe amafutha ezilwane, ngakho-ke, i-cholesterol ivela enanini lika-147.6 mg nge-100 g ngayinye. Ukwakheka kwamakhemikhali kakhilimu wemifino owomile kuqukethe izinto ezifanayo njengoba kukhonjisiwe esigatshaneni esingenhla.

Ukhilimu ophehliwe

Ukhilimu ophehliwe ngumkhiqizo wobisi ongasetshenzisiwe oshaywe ngamaswidi ahlukahlukene. Okhilimu abanjalo bangazenzela noma babe yizimboni.

Ukhilimu ophehliwe owenziwe ekhaya uqukethe:

• ubisi amaprotheni;
• okunamafutha acid;
• uvithamini D;
• cholesterol;
• uvithamini A;
• Amavithamini B;
• i-calcium;
• uvithamini C;
• insimbi;
• i-phosphorus;
• i-fluorine;
• i-potassium;
• i-biotin.

Ushukela oluyimpuphu kwesinye isikhathi lufakwa njengesiphungumnandi. Ngaphezu kwakho konke lokhu okungenhla, ukhilimu ophehliwe wezimboni uqukethe izinto zokuvikela, imibala yokudla, izithuthukisi zokunambitheka kanye nokunambitheka.

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Izakhiwo eziwusizo zomzimba

Ukwakheka okunothile kwezakhi kunika ukhilimu izindawo eziningi eziwusizo. Ngenxa yenani lazo eliphakeme lokudla okunempilo kanye nenani lokudla okunempilo, zingadliwa futhi zifiseleke wonke umuntu ngaphandle kwezinsana. I-Cream ilusizo ikakhulukazi ngenkathi ebandayo, lapho umzimba udinga amandla angeziwe ukuze uhlale ufudumele.

1. Abantu abadala abadala bayelulekwa ukuthi badle njalo ukhilimu onamafutha amancane ngokulinganisela. Lokhu kuvimbela ukuthuthukiswa kwezinguquko eziwohlokayo ebuchosheni ngenxa yama-phosphatides, athinta isimo sohlelo lwezinzwa futhi asebenze njengendawo yokwakha ebalulekile yamaseli.
2. Kubasubathi, ukhilimu ufanelekile njengomthombo wamandla, ubuyisela iziphuzo zamandla amakhemikhali noma i-caffeine nge-nicotine (kumathebulethi). I-Cream ingasheshe yenelise indlala ngesikhathi somsebenzi okhandlayo ejimini. Ngaphezu kwalokho, umkhiqizo wobisi uzosiza ekwakheni isisindo semisipha ngenxa yokuqukethwe kwawo kwamaprotheni amaningi, okulungele kahle futhi ngokushesha.
3. Ukhilimu uqukethe i-casein (iprotheni eyinkimbinkimbi), engasebenzi nje njengomthombo wamaprotheni womzimba, kodwa futhi isiza ukunqanda indlala, ebaluleke kakhulu ngesikhathi sokuncipha kwesisindo nakubadlali.
4. Ingxenye enamafutha yomkhiqizo imuncwa ngokushesha ngumzimba, ngaphandle kokudinga ukusetshenziswa kwamandla okungadingekile ukuze umgudu wokugaya usebenze.
5. I-Cream inomphumela wokumboza kulwelwesi lwamafinyila. Umkhiqizo ulusizo ekwelapheni izifo zomgudu wamathumbu. Ngaphezu kwalokho, ukhilimu ulusizo ngesikhathi sokudla okunobuthi, usiza umzimba ukuqeda ubuthi nobuthi ngokushesha. Uma kwenzeka ubuthi bamakhemikhali (ngenkathi upenda okuthile) noma uma umuntu ehogela intuthu nephunga lokusha, kunconywa ukuthi uphuze ingilazi kakhilimu onamafutha amancane, anciphisa umphumela wezinto eziyingozi emzimbeni ngempumelelo kakhulu kunobisi olucacile.
6. Ngenxa yama-amino acid ashukumisa ukukhululwa kwe-serotonin, imizwa izothuthuka, ukukhuthazela nokusebenza kuzokhula, futhi ukulala kuzojwayelekile. ISerotonin ibuye isize ekunciphiseni ukudangala futhi yehlise izifiso zoswidi nama-carbohydrate alula.
7. Ukhilimu uhlanganiswe neziphuzo ezishisayo kunciphisa umphumela ocasulayo we-caffeine kumucosa wamathumbu futhi uvikela uqweqwe lwamazinyo ekwakhekeni koqwembe.
8. Ngenxa ye-lecithin, umkhiqizo wehlisa i-cholesterol egazini, futhi uphinde uthinte isimo semithambo yegazi, ibavikele ekwakhiweni kwamapuleti amasha we-cholesterol.
9. Inzuzo esobala kokhilimu ilele kokuqukethwe kwe-calcium, okunomphumela omuhle ekuqineni kwamazinyo namathambo. Kunconywa ukuthi usebenzise ukhilimu ngesikhathi sokukhula okwandayo kwengane noma ezimeni zokuma kabi, ngoba i-phosphorus efakwe kumkhiqizo wobisi izosiza ukwandisa umphumela we-calcium emzimbeni.
10. Ukhilimu osindayo uzosiza ekutholeni isisindo hhayi kuphela kubasubathi, kodwa nakubo bonke abantu abaphethwe wumzimba omncane ngokweqile.

Ukugeza okushisayo ngokhilimu kuzosiza ukubhebhethekisa isikhumba futhi kuzoba nomphumela wokuvuselela nokwenza mhlophe. Ungangeza ukhilimu kumaskhi obuso ukuze bushelelezi imigqa emihle nokuthambisa isikhumba.

Qaphela: abesifazane abakhulelwe bangadla ukhilimu wanoma yikuphi okuqukethwe okunamafutha, kepha kuphela uma kungubisi lwemvelo.

Ukhilimu wobisi oluyimpuphu ulusizo kulokho:

• nikeza umzimba amandla;
• ukujwayela umgudu wokugaya ukudla;
• qinisa amathambo;
• ukunciphisa ukukhukhumeza;
• ukulinganisa ukushaya kwenhliziyo;
• buyisela inkumbulo;
• thuthukisa amazinga e-hormonal.

Izinzuzo zikakhilimu ohlutshiwe:

• ukuqinisa amasosha omzimba;
• ukuqinisa isimiso sezinzwa;
• ukwandisa ukusebenza kahle kwamaseli obuchopho;
• isimo esithuthukisiwe;
• ukujwayelekile kwamaphethini wokulala.

Okhilimu bemifino abaphile kahle. Ngezinzuzo, kufanele uqaphele kuphela impilo eshalofini ende.

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Ukuphikisana nokusetshenziswa kokhilimu nokulimaza

Ukungabekezelelani kwe-Lactose noma ukutholakala kokungezwani komzimba ngukuphikisana okuyinhloko kokusetshenziswa komkhiqizo wokudla. Ukulimala okubangelwa umkhiqizo wobisi kuvame ukuhlotshaniswa nokuqukethwe kwawo okunamafutha nokusetshenziswa ngokweqile.

Ukuphikisana nokusetshenziswa kokhilimu:

• ukukhuluphala ngokweqile - umkhiqizo wekhalori ephezulu, ikakhulukazi uma kukhulunywa ngokhilimu owomile nophehliwe;
• izifo ezingapheli zesibindi, ngoba umkhiqizo uqukethe inani elikhulu lamafutha;
• izingane ezingaphansi kweminyaka emithathu ubudala akufanele zinikezwe ukhilimu, ngoba zinzima kakhulu ukugaya;
• ukhilimu osindayo ngobuningi awunconywa kubantu asebekhulile, ngoba kulesi sikhathi kunzima emzimbeni ukugaya ukudla okunzima;
• i-urolithiasis noma i-gout - umkhiqizo uqukethe ama-purines amaningi;
• ngesifo sikashukela awukwazi ukukhipha ngokuphelele ukhilimu, kodwa kunamafutha aphansi kuphela namanani amancane;
• ukhilimu wemifino akufanele udliwe ngabesifazane ngesikhathi sokukhulelwa kanye ne-lactation.

Okubalulekile! Ukudla ukhilimu nsuku zonke akumele kudlule u-100 g, ngaphandle kwalapho kunamakhemikhali anobuthi.

Ukwehlisa isisindo, udinga ukukhipha ekudleni konke ukhilimu, okuqukethwe okunamafutha okudlula i-10%, futhi kunciphise nokudla kwansuku zonke komkhiqizo kuye ku-10-20 g.

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Isiphetho

I-Cream ingumkhiqizo onempilo onokuqukethwe okuphezulu kwamavithamini, ama-micro- kanye nama-macroelements, anohlu oluncane lokuphikisana. Ukhilimu uvunyelwe abesifazane ngesikhathi sokukhulelwa, ukwehla kwesisindo, ukwakha imisipha noma ukukhuluphala. Lo mkhiqizo ucishe ube yindawo yonke, futhi uma uwudla ngokulinganisela (ngokuqukethwe kwamafutha okukhethiwe), ngakho-ke akudingeki ukhathazeke ngempilo yakho.

Bukela ividiyo: Highlights in Stellenbosch South Africa: Lifestyle in the Cape Winelands Südafrika (May 2025).