Ochwepheshe bokudla nokondleka babelana ngokukhetha kwabo ukudla okusemathinini ukuze baseluleke ngokudla okunempilo. Ukudla okusha kuyathandwa, kodwa ukudla okusemathinini nakho kufanele kunconywe. I-canning isetshenziselwe ukulondoloza ukudla amakhulu eminyaka, kukugcina kuphephile futhi kunomsoco kuze kube yilapho i-can ivuliwe, engagcini nje ukunciphisa ukungcola kokudla, kodwa futhi kusho ukuthi unokudla okuningi okusheshayo ku-pantry yakho. indawo yokudla. Ngibuze ochwepheshe besizwe abaphambili bokudla nokudla okunomsoco mayelana nokudla okusemathinini abakuthandayo, kodwa ngaphambi kokulunguza amaphenti abo, nanka amacebiso okukhetha ukudla okusemathinini okunomsoco.
Ukukhetha imikhiqizo ephansi ngoshukela nesodium. Ungase ucabange ukuthi kuhle ukukhetha ukudla okungenashukela noma usawoti owengeziwe, kodwa kulungile uma wengeza ushukela omncane noma usawoti esobhoni lakho elisethini.
Ifuna amaphakheji angaphakathi ethini angenayo i-BPA. Nakuba amathini e-soda enziwe ngensimbi, izindonga zawo zangaphakathi zivame ukwakhiwa ngezinto eziqukethe ikhemikhali yezimboni i-BPA. Yize i-FDA ibheka into njengephephile njengamanje, amanye amaqembu ezempilo nawo akhiphe izexwayiso. Ngisho namalebula ayimfihlo asebenzisa izingqimba zamathini angenayo i-BPA, ngakho akunzima ukugwema le nto engaba yingozi.
Ukugwema ukudla okusemathinini okunezithako zokwenziwa kanye nezithako akunzima ukukwenza, njengoba ukukhena kuyindlela yokulondoloza ukudla ngokwakho.
Ubhontshisi obusemathinini
Uma uvula ithini likabhontshisi, ungakwazi ukwengeza amaprotheni nefayibha kumasaladi, i-pasta, isobho, ngisho namaswidi. Isazi sokudla okunempilo esizinze eNew York, uTamara Duker Freuman, umbhali wencwadi ethi Bloating Is a Warning Sign for the Body, uthi ubhontshisi osemathinini ngokungangabazeki uwuthanda kakhulu. “Ohlelweni lwami, ubhontshisi osemathinini uyisisekelo sokudla okuthathu okulula, okusheshayo, nokushibhe kakhulu kwasekhaya kwangempelasonto. Ubhontshisi omnyama okheniwe onekhumini ne-oregano uyisisekelo sesitsha saseMexico, futhi ngisebenzisa irayisi elinsundu noma iquinoa , ukwatapheya, nokuningi; ubhontshisi we-cannerini osemathinini uyisithako sami senkanyezi e-turkey, u-anyanisi, kanye nesitsha sikagalikhi esimhlophe esifakwe ugalikhi; Ngibhanqa uphizi osemathinini nekani lesitshulu sesitayela saseNdiya noma Ingxube yesinongo esenziwe ngaphambili ukuze uthole ikhari yaseNingizimu Asia esheshayo futhi ngihlobise ngerayisi, iyogathi engenalutho kanye ne-cilantro.”
Uchwepheshe wezokudla okunempilo kanye nezempilo ozinze eBrooklyn, eNew York nombhali wencwadi ethi Eating in Colour, uFrances Largeman Roth, naye ungumlandeli kabhontshisi osemathinini. Uhlala ephethe amathini ambalwa kabhontshisi omnyama ekhishini lakhe. “Ngisebenzisa ubhontshisi omnyama kukho konke kusukela kuma-quesadilla angempelasonto kuya kupelepele engizenzela wona kabhontshisi omnyama. Indodakazi yami endala ayidli inyama eningi, kodwa ithanda ubhontshisi omnyama, ngakho ngithanda ukuwengeza ku-flexitarian yayo Ekudleni. Ubhontshisi omnyama, njengeminye imidumba, ungumthombo omuhle kakhulu wefayibha kanye namaprotheni ezitshalo, aqukethe amagremu angu-7 ku-1/2 indebe ngayinye. Ingxenye eyodwa kabhontshisi omnyama iqukethe u-15% wensimbi edingekayo nsuku zonke emzimbeni womuntu, okwenza ubhontshisi omnyama Isithako esihle kakhulu kwabesifazane nentsha,” echaza.
U-Keri Gans (RDN), isazi sokudla okunomsoco eNew York State kanye nombhali we-The Small Change Diet, wenza ukudla okuphekwe ekhaya kube lula ngobhontshisi osemathinini. “Okunye ukudla okusemathinini engikuthanda kakhulu ubhontshisi, ikakhulukazi omnyama nobhontshisi wezinso, ngoba angidingi ukuchitha isikhathi esiningi ngikupheka.” Uwose i-bowtie pasta emafutheni omnqumo, wengeza u-garlic, isipinashi, ubhontshisi we-cannelini Kanye ne-Parmesan ukuze uthole ukudla okugcwele i-fiber- namaprotheni okulula ukukwenza nokupakisha kalula!
Ama-chickpeas asethinini awawona nje ukudla okwehla esiphundu, aphinde abe ukudla okulula okumnandi, kusho u-Bonnie Taub Dix, umbhali wencwadi ethi Read It Before You Eat It - Takeing You from Label to Table. , RDN) isho ngemuva kokugeza nokukhipha amanzi, isizini nje bese ubhaka. I-Tabo Dix iveza ukuthi, njengezinye izidumba, zikulungele ukwenza ukudla okuningi okuhlukene. Ubhontshisi uhlinzeka ngekhwalithi ephezulu, ama-carbohydrate ashisa kancane, amaprotheni, namavithamini amaningi, amaminerali, nama-antioxidants atholakala emifino efanayo.
Isikhathi sokuthumela: Dec-01-2022