Iseluleko esikuzwa ngaso sonke isikhathi: udle izithelo nemifino eningi. Ukudla okunamathekisthi kungakhulisa impilo yonke, kukhuthaze ukulahleka kwesisindo, kusize ukunciphisa ukucindezelwa kwegazi-uhlu luqhubeka. Njengoba sifuna izindlela zokugoqa izinto ezinhle ezidlweni zethu, umbuzo uvame ukuphakama: Ingabe usanda, unqamule noma unamathanga ongcono kakhulu? Yebo, nginendaba ezinhle nokubi. Izindaba ezimbi ukuthi impendulo ayiyona into ecacile. Izindaba ezinhle ukuthi ngithathe ndawonye umhlahlandlela osheshayo ukukusiza wenze ukhetho olungcono kunokwenzeka.
Ukukhetha 1: Okusha
Uma sibuyela esitolo izithelo nemigodi, sivame ukuhamba ngqo esigabeni sokukhiqiza. Imibala ekhanyayo isikhumbuza ukuthi umkhiqizo omusha ugcwele amavithamini namaminerali, kanti izinqumo ezibonakala zingenamkhawulo zisinika ithuba lokukhulisa i-flavour flalet yethu. Ucwaningo luye lwabonisa ukuthi imindeni evame ukugcina izithelo nemifino emisha ekhaya kungenzeka ukuthi izisebenzise lezi zokudla ngesikhathi sakusihlwa, ngakho ukugcwalisa inqola yakho ngalezi zindlela kuwu "yebo" osobala.
Ngesikhathi ngingumfana omkhulu wezinto zonke ezintsha, ukukhiqiza kulahlekelwa ezinye izakhi zalo ngesikhathi sokuphatha, ukuthutha nokuvezwa emoyeni. Ngaphezu kwalokho, izithelo nemifino ezishayo ziyingozi ekuqhekekeni (cabanga: izimbungulu, amabhaktheriya, njll). Ngakho-ke, ngokushesha lapho uhamba khona, ungcono.
Amasu ambalwa:
- Thenga izithelo nemifino esisha eduze nosuku oyoyidingayo.
- Vakashela isivakashi sakho sabalimi sendawo ukuze uthole umkhiqizo okhulile eduze.
- Gcina kuphela izithelo nemifino esiqandisini (funda imithetho!).
- Bamba zonke izithelo nemifino nge-TLC.
Ukukhetha 2: okusemathinini
Utamatisi, ummbila, ama-peaches-kungcono kakhulu ukuthi une okungenani okukodwa kwalokhu kudla okuphuma ngaphandle kwe-can (ngiyaqiniseka!). Kodwa, masibhekane naso-izithelo nemifino esinqamuwe ngokuvamile zithola i-rap embi. Usawoti osetshenziselwa ukulondoloza ukunambitheka nokuthungwa kwenza abathengi abanakekele impilo baphenduke izinqola zabo ngokuphambene, futhi izithelo ezisemathinini zivame ukungena kwi-syrups eqhuba ushukela nama-khalori. Noma kunjalo, ukukhiqizwa okusemathinini kunomphelo omude kunawo wonke (kuze kube yiminyaka emihlanu) futhi ngokuvamile uyanciphisa. Ngaphezu kwalokho, ukukhiqizwa okuya esitsheni se-canning kuvame ukuthathwa ngesikhathi sokuvuna okuphezulu, okusho ukuthi okuqukethwe komsoco kuyinto engaphezulu. Ngenkathi inqubo yokugaya idinga ukupheka okunye, okudala ukulahlekelwa kwamavithamini amaningi anamanzi (njenge-B no-C amavithamini), ukulahlekelwa okuphelele akuncane.
Amasu ambalwa:
- Unomqondo ophakeme wegazi? Khetha imikhiqizo ngamalebula athi "i-sodium ephansi" noma "akukho-usawoti ongeziwe."
- Uma unamathela emifino evame uketshezi, hlambulula e-colander. Uma unesikhathi, geza kabili 'em. Ungakwazi ukususa cishe amaphesenti angu-40 kasawoti!
- Yeqa isithelo esinamathinini esiraphu esindayo, futhi esikhundleni salokho ukhethe izithelo ezigcinwe emanzini noma ama-juice azo.
Ukukhetha 3: Frozen
Ngezindlela eziningi, izithelo nemifino efriziwe kufana nezinketho ezinamathanga. Ziningi ngokwezomnotho, futhi zithathwa ngesikhathi sonyaka (okusho ukuthi zigcwele amavithamini namaminerali). Inqubo yokuqandisa idinga i-blanching (inqubo yokupheka lapho imifino ihlelwa khona emanzini abilayo kancane ngaphambi kokuba igwiliswe emanzini aseqhwa), okungabangela ukulahlekelwa ezinye izakhi (futhi, amavithamini B no-C). Kubalulekile ukuqaphela ukuthi ukukhiqizwa kwamaqhwa kunomphefumulo omfushane nje wokuphefumula kunokudla okusemathinini; Imifino efriziwe kufanele idliwe ezinyangeni eziyisishiyagalombili, kanti izithelo ezibandayo zihle izinyanga ezingu-12.
Amasu ambalwa:
- Hlanganisa i-efrijini yakho njalo nge-Top 10 Foods ye-Freezer yakho
- Ukufuna i-smoothie (njenge-Memory-Boosting Berry Smoothie) yami? Sebenzisa izithelo ezifriziwe bese unqamula emuva eqhweni.
- Uma izithelo zakho ozithandayo noma imifino ingaphandle kwenkathi, yizingele ngaphansi kwesigaba esiqhwaziwe ukuze uhlale unyaka wonke unyaka wonke!
Okufanele ukhethe
Ngakho-ke, usengase uzibuze: Yiyiphi inketho enenani elikhulu? Ngempela, ekugcineni, izindinganiso zomsoco zinhle kakhulu. Izinketho ezifakiwe nezakhiwe ezikhunjini zilahlekelwa izakhi ezithile ngenkathi zicutshungulwa, futhi umkhiqizo omusha ulahlekelwa izakhi ezithile nje njengoba kudala. Ngithi ugcine ezihlukahlukene endlini yakho, bese uthola ukuthi yini ehamba phambili ebhajethi yakho, isikhathi sakho kanye namaflegi akho. Ekugcineni, umzimba wakho uzokubonga!
NguJoy Bauer, MS, i-RDN, i-CDN, i-Health and Nutrition Expert ye-NBC's Today Show futhi umsunguli wezinkinobho ezidlayo.
> Imithombo:
> Barrett, DM (nd) Ukukhulisa inani lezakhi nezithelo nemifino. IYunivesithi yaseCalifornia-Davis.
> Rickman, JC, Barrett, DM & Bruhn, CM (2007). Ukuqhathaniswa kokudla okunomsoco wezithelo, imifino kanye nezithelo zemifino emisha. Ingxenye 1. Amavithamini C noB kanye nama-phenolic compounds. Journal of the Science of Food and Agriculture, 87, 930-944.
> Trofholz, AC, uTate, AD, Draxten, ML, Neumark-Sztainer, D. & Berge, JM (2016). Imvelo yokudla ekhaya izici ezihambisana nokuba khona kwezithelo nemifino ngesikhathi sokudla: isifundo sokuhlola ngokuqondile. Ukudla, 1 (96), 526-532.