Na Cream e boima e ka ba karolo ea Lijo tse phetseng hantle?

Litaba

• Ho shapa tranelate e boima ke eng?
• Ts'ebeliso ea tranelate e boima
• Phepo ea tranelate e boima ea ho shapa
• Ho shapa tranelate e boima khahlanong le ho shapa tranelate
• Melemo le litlamorao
• Melemo ea krime e boima
• Ho theoha ha tranelate e boima ea ho shapa
• Na e phetse hantle?
• Ntlha ea bohlokoa

Cream cream e shapuoa ka bongata e sebelisa mefuta e mengata ea ts'ebeliso ea lijo. U ka e sebelisa ho etsa botoro le tranelate e shapuoa, ho eketsa kofi kapa sopho, le tse ling tse ngata.

Cream cream e shapuoa e tletse limatlafatsi empa hape e na le lik'halori tse ngata haholo.

Sengoliloeng sena se hlahisa ntho e ngoe le e ngoe eo u hlokang ho e tseba ka tranelate e boima e kenyang ts'ebeliso, ho kenyeletsoa ts'ebeliso ea eona, limatlafatsi, melemo le ho fokotseha.

Ho shapa tranelate e boima ke eng?

Krime e shapuoa haholo ke karolo e mafura haholo ea lebese le sa tsoakoang la lebese (1).

Lebese le lecha, le tala ka tlhaho le ikarola ka tranelate le lebese. Kereme e nyolohela holimo ka lebaka la mafura a eona. E ntan'o skimmed pele ho ts'ebetso e tsoelang pele (1).

Ho etsa tranelate e boima, tranelate ena e tala e entsoe ka pasteurized ebile e homogenized. Sena se kenyelletsa ho futhumatsa le ho sebelisa khatello e phahameng ea tranelate ho bolaea likokoana-hloko, ho lelefatsa bophelo ba sethala le ho ntlafatsa botsitso (2, 3, 4).

Mefuta e mengata ea tranelate e boima e boetse e na le lisebelisoa tse thusang ho tsitsisa tranelate le ho boloka mafura hore a se ke a arohana.

E 'ngoe ea li-additives tsena ke carrageenan, e ntšitsoeng mofuteng oa leoatle. E 'ngoe ke sodium caseinate, mofuta o kenyang lijo tsa protheine ea lebese (5, 6).

Ts'ebeliso ea tranelate e boima

Cream cream e matla e ka sebelisoa ka litsela tse fapaneng ho etsa lijo le ho pheheng hae.

Ho shapa kapa ho koenya tranelate e boima e etsang hore limolek'hule tsa eona tse mafura li kopane.

Ka mor'a ho shapuoa ka metsotso e seng mekae, thepa ena e etsa hore tranelate ea mokelikeli e fetohe tranelate e shapuoa. Kamora ho qhekella metsotso e seng mekae, tranelate e shapuoa e fetoha botoro (, 8, 9).

Buttermilk, sehlahisoa se seng se tsebahalang sa lebese, ke mokelikeli o sallang kamora ho shapuoa ka tranelate e boima ho kentsoe botorong (10).

Ho shapisoa tranelate e boima ho boetse ho sebelisetsoa ho natefisa kofi, thepa e besitsoeng, sopho le lipepe tse ling. Batho ba bangata ba latela lijo tse nang le mafura a mangata, joalo ka phepo ea ketogenic, ba e sebelisa ho eketsa mafura lijong le lino tse ling.

Cream cream e shapuoa haholo e etsoa ka ho tlotsa tranelate e mafura a mangata ho tsoa lebeseng le lecha la lebese. E sebelisetsoa ho etsa botoro le tranelate e shapuoa ebe e eketsa setlolo sa kofi le lijana tse ling tse ngata.

Phepo ea tranelate e boima ea ho shapa

Cream cream e boima haholo ke mafura, ka hona e na le likhalori tse ngata. E boetse e na le li-choline, livithamini tse qhibilihang mafura, le liminerale tse itseng. Senoelo sa halofo (ligrama tse 119) se na le ():

• Lik'halori: 400
• Liprotheine: 3 dikgerama
• Mafura: Ligrama tse 43
• Li-carb: 3 dikgerama
• Vithamine A: 35% ea Reference Daily Intake (RDI)
• Vithamine D: 10% ea RDI
• Vithamine E: 7% ea RDI
• Khalsiamo: 7% ea RDI
• Phosphorus: 7% ea RDI
• Choline: 4% ea RDI
• Vithamine K: 3% ea RDI

Mafura a tranelate e boima haholo ke mafura a mangata, ao ho neng ho nahanoa hore ke nako e telele ho kenya letsoho kholisong ea lefu la pelo.

Leha ho le joalo, lipatlisiso tsa hajoale ha li bonts'a kamano e matla lipakeng tsa ho ja mafura a lebese le lefu la pelo. Ebile, lipatlisiso tse hlahang li fana ka maikutlo a hore ho ja mafura a mangata ho ka thusa ho itšireletsa khahlanong le lefu la pelo (,).

Cream cream e matla e boetse e na le choline le livithamini A, D, E, le K, tseo kaofela li phethang karolo ea bohlokoa bophelong ba hau.

Mohlala, vithamine A e bohlokoa molemong oa bophelo bo botle ba mahlo le boits'ireletso ba mmele, ha choline e le bohlokoa ho nts'etsopele ea boko ba pele le metabolism (,).

Ho feta moo, tranelate e boima e na le calcium le phosphorus, liminerale tse peli tse hlokahalang masapong a phetseng hantle ().

Ho shapa tranelate e boima khahlanong le ho shapa tranelate

Mefuta e fapaneng ea tranelate e arotsoe ho latela mafura a kahare ea eona.

Cream cream e shapuoa le ho shapuoa ka tranelate ha ea lokela ho fosoa ka sehlahisoa se le seng. Cream cream le tranelate e boima li na le bonyane mafura a lebese a 36% (3).

Ka lehlakoreng le leng, krime e bobebe, eo ka linako tse ling e bitsoang ho shapa tranelate, e bobebe hanyane, e nang le mafura a lebese a 30-35% (3).

Ka lebaka la mafura a eona a tlase, tranelate e bobebe e hlahisa tranelate e fofang ka moea, ha ho shapuoa haholo ka tranelate ho hlahisa tranelate e ruileng (3).

Halofo le halofo ke sehlahisoa se seng se entsoeng ka tranelate, se nang le tranelate ea halofo le lebese la halofo. E na le mafura a lebese a 10-18% mme e sebelisoa haholo kofi (3).

Ho shapa tranelate e boima ho na le lik'hilojule tse ngata 'me e tlameha ho ba le bonyane mafura a 36%. E na le limatlafatsi tse ngata, tse kang vithamine A, choline, calcium le phosphorus. Lihlahisoa tse ling tsa tranelate, ho kenyelletsa tranelate e bobebe, tranelate e otlang, le halofo le halofo, li na le mafura a tlase.

Melemo le litlamorao

Cream cream e shapuoa e tletse li-vithamine le liminerale tse matlafatsang bophelo. Leha ho le joalo, e na le lik’hilojule tse ngata haholo ’me e ka tlatsetsa ho nona ha u ja haholo.

Ka tlase ke melemo le litla-morao tsa tranelate e boima e otlang.

Melemo ea krime e boima

Ho shapa haholo tranelate le lihlahisoa tse ling tsa lebese tse nang le mafura a mangata li na le livithamini le liminerale tse matlafatsang bophelo bo botle, ho kenyeletsoa le livithamini tse qhibilihang mafura A, D, E le K.

Ebile, lihlahisoa tsa lebese tse nang le mafura a mangata li na le livithamini tse qhibilihang mafura ho feta balekane ba tsona ba se nang mafura le mafura (,,).

Ho feta moo, 'mele oa hau o monya livithamini tse qhibilihang mafura hamolemo ha li sebelisoa ka mafura, joalo ka mafura a fumanoang ka tranelate e boima ea ho shapa ().

Liphuputso tse ling li fumane hape hore lihlahisoa tsa lebese tse nang le mafura a mangata li amahanngoa le kotsi e fokotsehileng ea botena, mofuta oa 2 lefu la tsoekere le lefu la pelo (,,,).

Phuputso e 'ngoe ho barupeluoa ba fetang 1,300 e hlokometse hore ba tlalehileng ho noa ha lebese le nang le mafura a mangata ba ne ba se na monyetla oa ho nona hofeta ba tlalehileng ho noa ho tlase haholo. Ba ne ba boetse ba na le mafura a mpa a fokolang haholo.

Phuputso e le 'ngoe ea libeke tse 13 ho batho ba baholo ba 36 e bapisitse lijo tse nang le mafura a fokolang ho thibela khatello ea mali (DASH) le mofuta o nang le mafura a mangata a nang le mafura a 40% le lihlahisoa tsa lebese tse mafura kaofela.

Bafuputsi ba hlokometse hore lijo ka bobeli li fokolitse khatello e phahameng ea mali, empa lijo tse nang le mafura a mangata li na le molemo o mong oa ho fokotsa lipoprotein (VLDL) tse kotsi haholo, kaofela ha li ntse li boloka lipoprotein (HDL) e sireletsang pelo.

Ntle le moo, tranelate e boima e bonahala e phetse hantle ho uena ho feta lihlahisoa tse 'maloa tse ntlafalitsoeng tse mafura tse sebetsang joalo ka tse nkeloang sebaka ka tranelate, joalo ka kofi ea kofi le ho hlapeloa ().

Ha li bapisoa le lijo tse felletseng, lihlahisoa tsena ha li tlatse haholo ebile li na le tšusumetso e kholo maemong a tsoekere ea mali. Ho ja haholo lijo tsena tse ntlafalitsoeng hape ho hokahantsoe le botenya (,,).

Ho theoha ha tranelate e boima ea ho shapa

Cream cream e boima haholo e na le lik'hilojule tse ngata, e nang le lik'hilojule tse 400 ka senoelo sa 1/2 (ligrama tse 119). Ka hona, ho ka ba bonolo ho ja likhalori tse ngata haeba u li sebelisa khafetsa.

Mekhoa e meng ea likhalori tse tlase e kenyelletsa halofo le halofo, lebese le felletseng, le limela tsa linate ().

Ho makatsang ke hore ho hakanngoa hore batho ba fetang 65% e kanna eaba ha ba mamelle lactose mme ka hona ba hloka ho qoba ho shapa tranelate e boima, hammoho le lihlahisoa tse ling tsa lebese ().

Ho feta moo, liphuputso tse ling li bonts'a hore lihlahisoa tsa lebese li ka kenya letsoho ho hlahiseng mamina ho batho ba bangata, esita le ba sa haneng kapa ba sa mamellaneng ().

Phuputso e 'ngoe ho batho ba baholo ba fetang lekholo ba nang le tlhahiso e feteletseng ea mamina e fumane hore ho hloka lebese ho thusitse ho fokotsa bothata.

Ba ileng ba ja lijo tse se nang lebese ka matsatsi a tšeletseng ba tlalehile matšoao a fokolang haholo a tlhahiso e ngata ea mamina ho feta ba sa eeng ka lebese matsatsi a mabeli feela mme ba boela ba kenya lebese lijong tsa bona ().

Leha ho le joalo, ena ke sebaka sa ngangisano. Bafuputsi ba bang ha ba fumane khokahano lipakeng tsa tšebeliso ea lebese le tlhahiso ea mamasi ().

Ho noa lebese ho boetse ho amahanngoa le kotsi e eketsehang ea mefuta e meng ea mofetše ().

Mohlala, tlhahlobo e kenyeletsang batho ba fetang 8,000 e hlokometse hore ba nang le lebese le phahameng ka ho fetisisa ba na le menyetla ea 20% ea ho ba le mofetše oa mpa ho feta ba nang le lebese le tlaase ka ho fetisisa ().

Ntle le moo, litlolo tse ngata tse boima tsa ho shapa li na le li-addit, tse kang carrageenan le sodium caseinate. Tsena li hokahantsoe le tšenyo ea mala ha e sebelisoa ka tekanyetso e phahameng lithutong tsa liphoofolo le li-test-tube (5, 6,,).

Qetellong, homogenization - ts'ebetso ea mocheso kapa khatello e bolokang mafura hore a se ke a arohana ka tranelate - a ka u thibela ho kotula melemo e meng ea lebese le tala.

Tlhahlobo e 'ngoe ea morao-rao e fana ka maikutlo a hore ho ja lihlahisoa tsa lebese tse tala ho ka thusa ho thibela maemo a itšireletsang mafung a kang asthma le alejiki ().

Cream cream e shapuoa haholo e na le mafura a mangata 'me e na le livithamini tse qhibilihang mafura, empa e boetse e na le lik'hilojule tse ngata. Ho ja lebese le nang le mafura a mangata ho bonahala ho na le melemo ea bophelo bo botle. Leha ho le joalo, batho ba ka bang 65% ba kanna ba sitoa ho mamella lebese hantle.

Na e phetse hantle?

Cream cream e boima haholo e na le likhalori tse ngata empa e boetse e na le mafura a phetseng hantle le livithamine le liminerale tse 'maloa. E sebelisoa ka bongata ka bongata, joalo ka kofi kapa diresepe tse hlokang setlolo se sengata, ka hona ha ho bonahale eka li ka eketsa likhalori tse kholo lijong tsa hau.

Leha ho le joalo, haeba u le lijong tse thibetsoeng ka likhalori, u ka sebelisa mofuta o mong oa khalori e tlase, joalo ka lebese la linate kapa halofo le halofo, kapa u lekanyetse tlhahiso ea hau ea letsatsi le letsatsi ea tranelate e boima haholo.

Boholo ba batho e kanna ea ba mamello ea lactose mme ba lokela ho qoba ho shapa tranelate e boima le lihlahisoa tse ling tsa lebese bakeng sa bophelo bo botle ().

Ntle le moo, batho ba bang ba ka ba le tlhahiso e eketsehileng ea mamina kamora ho ja lihlahisoa tsa lebese. Haeba sena se sebetsa ho uena, o lokela ho qoba ho shapa tranelate e boima.

Leha ho le joalo, haeba u ka mamella lihlahisoa tsa lebese le ho sebelisa tranelate e boima ea ho shapa, e ka ba karolo e phetseng hantle ea lijo tsa hau.

Kamora nako, tranelate e boima e fepehileng ka joang ke khetho e ntle, kaha lihlahisoa tsa lebese tse fepehileng ka joang li na le limatlafatsi tse ngata joalo ka mafura a phetseng hantle le li-antioxidants ho feta lebese le hlahisitsoeng ka kakaretso (,,).

Ka kakaretso, haeba u ka mamella lebese 'me u sebelisa tranelate e boima ea ho shapa, ke khetho e ntle. Leha ho le joalo, o kanna oa batla ho e qoba haeba o na le mamello ea lactose, o ja lijo tse thibetsoeng ka khalori, kapa o na le boiphihlelo bo fetelletseng ba mamina.

Ntlha ea bohlokoa

Ho shapa tranelate e matla ke tlatsetso e ruileng ho diresepe kapa kofi mme e ka sebelisoa ho etsa tranelate e shapuoa le botoro.

Lihlahisoa tsa lebese tse nang le mafura a mangata joalo ka tranelate e matla ea ho shapa li tletse limatlafatsi, ho kenyeletsoa le livithamini tse qhibilihang mafura, tseo lithuto tse ling li li hokahantseng le kotsi e fokotsehileng ea maemo a kang lefu la pelo le botenya.

Leha ho le joalo, tranelate e boima ea ho shapa e na le lik'hilojule tse ngata haholo, 'me boholo ba baahi ha bo khone ho mamella lihlahisoa tsa lebese.

Haeba o ka mamella lebese mme o sebelisa tranelate e boima ea ho shapa, e ka ba karolo e phetseng hantle ea lijo tsa hau.