Ukhukhunathi usuphenduke ukudla okuthandwa kakhulu ezinsukwini zakamuva, okuholele ekutheni kube nensada yemikhiqizo kakhukhunathi eyahlukene etholakala ezitolo ezinkulu. Imikhiqizo emibili esetshenziswa kakhulu amafutha kakhukhunathi nobisi lukakhukhunathi. Amafutha kakhukhunathi angamafutha okupheka ahlukahlukene, kuyilapho ubisi lukakhukhunathi lunikeza amafutha, amaprotheni, nezakhi ezihlukahlukene.
Ukuze wazi umehluko phakathi komkhiqizo ngamunye, kubalulekile ukwazi ukuthi ngamunye utholakala kanjani nokuthi yiziphi ukusetshenziswa kwawo okuhlukile ekhishini. Ngaphezu kwalokho, ukhilimu kakhukhunathi uyisithenjwa esihle kakhulu ekudleni kwabantu abaphila impilo enempilo.
Amaqiniso Okudla Kakhukhunathi Amafutha
Amafutha kakhukhunathi angasetshenziselwa ukupheka; ungenza cishe noma yisiphi isidlo, kusukela ezintweni ezibhakiwe kuya ekudleni okuthosiwe, ngala mafutha. Ungayisebenzisa futhi ukwenza izingubo zesaladi noma ngisho neziphuzo, njengama-smoothies. Kunezinhlobo ezahlukene zamafutha kakhukhunathi, okusho ukuthi esitolo uzobona imikhiqizo enamalebula ahlukene.
Isibonelo, imikhiqizo ingase ibe namagama afana ne-refined, i-hydrogenated, noma i-virgin kumalebula ayo, noma ingase ingabhalwa nhlobo. Qinisekisa ukuthi uhlala kude namafutha kakhukhunathi e-hydrogenated, ngokuvamile aqukethe amafutha ahambayo angenampilo, futhi uhlale uthenga amafutha kakhukhunathi amsulwa. Amafutha e-Virgin enziwa ngokucindezela inyama kakhukhunathi entsha, kuyilapho amafutha kakhukhunathi acolisisiwe enziwa ngokucindezela inyama kakhukhunathi eyomile.
Isipuni ngasinye (amagremu angu-14) samafutha kakhukhunathi sina 13 amagremu amafutha. Amafutha akuwoyela kakhukhunathi ayingxube yamafutha e-polyunsaturated, monounsaturated, namafutha agcwele. Amafutha kakhukhunathi akanalo ngempela elinye inani lokudla okunempilo ngaphandle kwalokho, nakuba aziwa ukuthi acebile kuma-antioxidants ezinhlobonhlobo.
Nakuba amafutha kakhukhunathi angasetshenziswa ekudleni okuhlukahlukene futhi ngokuvamile abhekwa njengamafutha anempilo, kufanele adliwe ngamanani alinganiselwe.
I-coconut Milk Nutrition Facts
Kunezinhlobo eziningi ezahlukene zobisi, ngakho-ke lo mkhiqizo ungase wehluke kakhulu ekudleni kwakho. Kungenzeka ukwenza ubisi lwekakhukhunathi ngamakhukhunathi amancane, anamafutha amancane, noma amakhukhunathi amadala, angakhiqiza umkhiqizo okhuluphele.
Ungathola kalula imikhiqizo yobisi enokuvumelana kwanoma yimuphi omunye umkhiqizo wobisi, kusukela kubisi lwe-skim kuya kubisi lonke. Imikhiqizo eminingi ethengiswayo yenziwa ngamakhukhunathi amadala, akhuluphele futhi ayaniselwa. Nokho, kungenzeka ukuzenzela ubisi lwakho lukakhukhunathi ekhaya uma ukwazi ukuthola inyama kakhukhunathi entsha, eluhlaza.
Ngokuvamile, ubisi lwalesi sithelo luncane ngamavithamini kodwa lucebile ngamaminerali. Ikhulu lamagremu obisi aqukethe:
- Amaphesenti angu-25 yenani lansuku zonke (i-DV) le ithusi
- Amaphesenti angu-18 e-DV ye insimbi
- Amaphesenti angu-11 e-DV ye i-magnesio
- Amaphesenti angu-33 e-DV ye manganese
- Amaphesenti angu-8 e-DV ye fosforo
- Amaphesenti angu-5 e-DV ye potaziyamu
- Amaphesenti angu-5 e-DV ye zinc
Futhi iqukethe amanani amancane (phakathi kwephesenti elingu-1 no-4) lezinye izakhi ezifana ci-alcium, i-vitamin C, i-vitamin B eyinkimbinkimbi ne-choline. Ungathola amagremu angu-2 wamaprotheni, amagremu angu-21.3 wamafutha, namagremu angu-2.8 wama-carbohydrate kuwo wonke amagremu ayi-100 obisi lukakhukhunathi.
Qaphela ngokudla imikhiqizo eminingi yobisi lukakhukhunathi oluqandisiwe, njengoba ngokuvamile iqukethe izithasiselo eziningi, njengoshukela owengeziwe, futhi ingase ibe nokhukhunathi wangempela omncane kakhulu. Imikhiqizo efana nalena ingase iqiniswe ngemisoco eyengeziwe, kodwa ingase ingabi nempilo enhle uma iqhathaniswa neminye imikhiqizo yobisi esekelwe ezitshalweni.
amafutha kakhukhunathi vs ubisi lukakhukhunathi
Ubisi lukakhukhunathi namafutha enziwe ngenyama kakhukhunathi. Ubisi lwenziwa ngokushisisa inyama kakhukhunathi emanzini futhi kuhlungwe umkhiqizo owumphumela, njengokhilimu kakhukhunathi. Ngokuphambene, amafutha kakhukhunathi enziwa ngokucindezela inyama ukuze kukhishwe amafutha ayo. Lokhu kusho ukuthi umehluko phakathi kwamafutha kakhukhunathi nobisi lukakhukhunathi ngokuyinhloko a kuye ngendlela yokucubungula.
Ubisi lukakhukhunathi wukudla okunomsoco ongakudla ngokukhululekile, nakuba kunqunyelwe ngamafutha ako. Ngokuphambene, uwoyela kakhukhunathi ungumkhiqizo onamafutha amaningi ongenazo izakhamzimba ezitholakala kweminye imikhiqizo kakhukhunathi futhi kufanele ngokuvamile udliwe ngokulinganisela. Ngokombono wokudla okunempilo, ubisi lukakhukhunathi ngokuvamile lungcono kunamafutha kakhukhunathi. Kodwa-ke, empeleni amafutha kakhukhunathi ahlotshaniswa nezinzuzo eziningi zezempilo futhi abangela ukuphikisana okukhulu.
Uma uwuthanda kakhulu ukhukhunathi futhi ufuna ukuwudla njalo, shintshanisa imikhiqizo oyisebenzisayo ukuze uthole zonke izinzuzo zikakhukhunathi. Eminye imikhiqizo kakhukhunathi, njengenyama kakhukhunathi eluhlaza, inamavithamini engeziwe, amaminerali, nezinye izakhi ezibalulekile, njenge-fiber.
ukhilimu kakhukhunathi vs ubisi lukakhukhunathi
Njengoba ubisi lukakhukhunathi nokhilimu kwenziwa kusetshenziswa inqubo efanayo, ukuhlukanisa ukhilimu kakhukhunathi obisini kungaba inselele. Ngokungafani namafutha nobisi, ukhilimu nobisi lukakhukhunathi kungaba nokufana okuningi. Umehluko phakathi kwale mikhiqizo uncike ngokuphelele kubakhiqizi nokuthi ungakanani ukhukhunathi abawuhlanganisa emkhiqizweni.
Ubisi ngokuvamile lunokufana kwanoma yiluphi olunye ubisi, okusho ukuthi lungafana nobisi lwe-soy, ubisi lwe-alimondi, noma ubisi lwezilwane. Ukhilimu kakhukhunathi ujiyile kancane, njengokhilimu wesoya, ukhilimu we-oat cream, nanoma yimuphi umkhiqizo wokhilimu wezilwane. Umehluko omkhulu phakathi kobisi lukakhukhunathi nokhilimu kakhukhunathi yilokho ukhilimu kakhukhunathi unokhukhunathi omningi namanzi amancane.
Nakuba lokhu kuzwakala kuqondile, imikhiqizo yobisi lukakhukhunathi ingahluka kakhulu. Ubisi olutholakala emakhathoni kungenzeka lufane kakhulu nobisi olunamafutha amancane. Nokho, ubisi luvame ukudayiswa nasemathini. Ubisi olusemathinini ngokuvamile luyi-creamier futhi luqukethe ukhukhunathi omningi kakhulu kunamanye ubisi, kangangokuthi lungalingana nokhilimu kakhukhunathi.
Ubisi lukakhukhunathi olusemathinini lungaba namanani ahlukahlukene kakhukhunathi: amanani aphansi cishe amaphesenti angama-25 ajwayelekile, kepha ungathola amanani afinyelela kumaphesenti angama-65. Amakhilimu kakhukhunathi ahlala enokhukhunathi omningi, kodwa leli nani lingase libe cishe kumaphesenti angu-65, ngakho-ke kukhona ukunqwabelana phakathi kwale mikhiqizo. Amanye okhilimu kakhukhunathi aqukethe ukhukhunathi oshukiwe noma afana kakhulu namafutha aqinile, kodwa iningi limane nje liyinguqulo ekhuluphele, i-creamier yobisi lukakhukhunathi.