Izithelo ezomile, ezinjengomvini omisiwe nemifula, zilula ngoba zihlala isikhathi eside futhi zinemithombo emihle yamavithamini, amaminerali kanye ne-fiber. Kodwa, uma uhlola ulwazi lokudla okunomsoco kokubili izithelo ezintsha kanye nezinguqulo zawo ezomile, ungabona ushukela oluningi nama-khalori ngokukhonza.
Ngakho kwenzekani? Ingabe isithelo sinomsoco senza ushukela owedlule ngesikhathi senqubo yokuphefumula?
Nope. Isithelo asikwazi ukwandisa ushukela uma siphelile amandla, kodwa silahlekelwa ivolumu, ngakho-ke inkinga indlela ulinganisa ngayo izithelo ngaphambi kokuba uziqhathanise.
Ukulahlekelwa Kwamanzi Kulingana Nokulahlekelwa Komqulu
Izithelo zomile kuma-déshydrator akhethekile, noma zingashiywa elangeni ukuze ziphelelwe amandla ngokwemvelo, futhi isithelo silungile lapho cishe wonke amanzi ephela. Ukulahlekelwa kwamanzi kusho ukulahlekelwa usayizi wesisindo, ngakho-ke uma umvini omuncu, ovuthiwe wamagilebhisi eba umvini wesikhumba okhulayo, kuncane kakhulu. Kwenzeka okufanayo lapho ama-plums esomile abe yimifula noma lapho noma yiziphi izithelo noma amajikijolo aphelelwe amanzi.
Uma uqhathanisa izithelo ezintsha nezomisiwe ngevolumu, khona-ke uzohlala usithola ushukela oluthe xaxa nama-khalori ezitshalweni ezomile. Kodwa uma uzihlaziya ucezuze ucezu, ushukela nama-calories kuzoba okufanayo. Ngakho-ke, isibonelo, inkomishi eyodwa yezithelo zomvini ine-gramu angu-80 ushukela ngenkathi indebe yamagilebhisi inama-gramu angu-15 noma ngaphansi.
Ukuhumusha lokho ngama-khalori, futhi uzobona indebe yamagilebhisi inezinhlamvu ezilinganiselwa ku-100, kanti indebe yezithelo zomvini zinezilimo ezingaphezu kwama-434.
Qhathanisa ngokulingana
Ngakho-ke ungabona ukuthi kwenzekani uma uqhathanisa izithelo ezintsha nezithelo ezomisiwe indebe ngoba ungakwazi ukulinganisa amavilishi angama-30 kuya kwangu-40 ekomelweni elilodwa lokulinganisa indebe, uma kuqhathaniswa nama-raisin angu-250.
Kodwa kuthiwani uma uziqhathanisa ngobuningi kunalokho?
Ngokusho koMnyango Wezokulima wezolimo we-United States wezoLimo lwezoLimo, uMnyango wezoLimo lwezoLimo lwezoLimo weZwelonke wezoLimo (National Nutrient Database) lwe-Reference Reference Izithelo zomvini ezingamashumi amathathu zinama-khalori angu-47 futhi ngaphansi kuka-10 amagremu ushukela. Kubonakala sengathi ama-raisin aphethwe ushukela ngenkathi yokumisa, kodwa cishe akunjalo. Ukuqukethwe kweshukela yemvelo kwamagilebhisi kuyahlukahluka ngokuhlukahluka futhi ukuhlolwa kokunciphisa okunomsoco cishe kwenziwa ngezinhlobo ezahlukene. Kodwa, noma kunjalo, uma uqhathanisa isithelo somvini emvinini, izinombolo zokudla okunomsoco zifana okufanayo ngaphandle kwamanzi.
Kubalulekile ukuveza ukuthi ezinye izithelo ezomisiwe, njenge-cranberries, zikwazi ukuma ukudla, ngakho-ke ushukela noma izithelo zezithelo zivame ukwanezwa ngenkathi yokumisa ukuze kudayiswe ama-craisins njengendlela yokudla.
Ingabe Kufanele Kugweme Izithelo Zomisiwe?
Ukudla okunempilo okunempilo kufanele kufake izithelo ezithile. Izithelo ezintsha cishe ziphakeme kwamanye amavithamini, njengamavithamini C, kepha amaminerali kanye ne-fiber okuqukethwe agcinwa ngenkathi yokumisa, ngakho akudingeki ukuba ugweme izithelo ezomisiwe. Kodwa uma ubukele isisindo sakho, kuzodingeka uhlale unake ekusebenzeni ubukhulu namanani ekhalori.
Izithelo, ama-crazy, ama-blueberries omisiwe, ama-apple chips nama-apricot omisiwe alula kakhulu futhi ahlale isikhathi eside kunezithelo ezintsha. Futhi zinezinto ezihlukahlukene:
- Yenza isaladi ngemifino yakho emnyama eyintandokazi, tincetu ezintsha zama-apula, ama-cranberries omisiwe, kanye noshizi oluncane lwezimbuzi.
- Noma zama isipinashi, ipeyari, nesaladi lesomisiwe kusuka eCalifornia Raisins.
- Thola izingane ekhishini futhi ufundise indlela yokwenza izintuthwane kwilog nge-omisiwe, ibhotela le-peanut, nesilimo esidliwayo esinamagatsha anamanzi.
- Engeza izithelo ezomile ezitsheni ezishisayo zensimbi-zokusika ukuze uthole isidlo sasekuseni esinenhliziyo enhle nesempilo.
- Sebenzisa izithelo ezomile njengezithako ezifundweni eziyinhloko, njengenkukhu ephethe isardard ne-cranberry sauce kusuka e-Ocean Spray.
Imithombo:
I-United States uMnyango Wezolimo wezoLimo lwezoLimo lwezoLimo I-National Nutrient Database ye-Standard Reference Release 28.