Ochwepheshe bokudla kanye nokudla okunempilo babelana ngezinqumo zabo zokudla okusemathinini ukuze bayiselwe ekudleni okunempilo. Ukudla okusha kuthandwe, kepha ukudla okusemathinini nakho kufanele kunconywe. I-canning isetshenziselwe ukugcina ukudla amakhulu eminyaka, ikugcina iphephile futhi inempilo kuze kube yilapho ivulwa, kepha futhi imane inciphise imfucuza yokudla, kodwa futhi isho ukuthi unokudla okuningi okusheshayo ku-pantry yakho. Indawo yokudla. Ngibuze ochwepheshe abaphezulu bezwe lokudla kanye nokudla okunempilo mayelana nokudla kwabo okusemathinini, kodwa ngaphambi kokuthatha ubuso ezindaweni zabo zokupenda, nazi izeluleko zokukhetha ukudla okunempilo okunempilo.
Ukukhetha imikhiqizo ephansi ngoshukela ne-sodium. Ungacabanga ukuthi kulungile ukukhetha ukudla ngaphandle koshukela noma usawoti ongezekile, kepha kulungile uma ufaka ushukela omncane noma usawoti wakho wesobho lakho.
Ufuna ukufakwa kwangaphakathi kwe-BPA. Ngenkathi amathini we-soda enziwe ngensimbi, izindonga zawo zangaphakathi zivame ukwenziwa ngezinto eziqukethe i-BPA yamakhemikhali yezimboni. Yize i-FDA ibheka lokho okuphephile njengamanje, amanye amaqembu ezempilo akhiphe izixwayiso. Ngisho namalebula angasese asebenzisa ama-BPA-free amangalo, ngakho-ke akunzima ukugwema le nto enobungozi.
Ukugwema ukudla okwenziwe ngamakhemikhali ngezinto zokufakelwa nezithako akunzima ukukwenza, njengoba incning iyindlela yokulondolozwa kokudla uqobo.
Ubhontshisi Obunjiwe
Lapho uvula i-can of ubhontshisi, ungangeza amaprotheni kanye ne-fiber kumasaladi, i-pasta, amasobho, namaswidi. I-New York-based Nutritiatist Tamara Duker Freuman, Umlobi weBleating uyisibonakaliso sesixwayiso somzimba, kusho ubhontshisi ohleliwe ngokungangabazeki ngokuzikhethela kwakhe. "Embukisweni wami, ubhontshisi okheniwe uyisisekelo sezidlo zasekhaya ezilula, ezisheshayo, ezishibhile kakhulu. Ubhontshisi Omnyama Obumnyama Nama-Cumin kanye ne-Oregano yisisekelo sesitsha saseMexico, futhi ngisebenzisa irayisi elinsundu noma i-quinoa, ukwatapheya, nokuningi; Ubhontshisi we-cannewed cannenini uyinkanyezi yami isithako eTurkey, u-anyanisi, kanye ne-garic-flealix emhlophe yesitsha saseChili; Ngihlanganisa ama-chickpeas ahlangene ngemali yesitshulu saseNdiya noma i-spice eyenziwe ngaphambili ukuxubana nge-curry yaseningizimu yase-Asia futhi uhlobise ngelayisi, i-yogurt ecacile ne-cilantro. "
IBrooklyn, umsoco omusha osuselwa enyakatho nezempilo kanye nombhali wokudla ngombala, Frances interman roth, futhi ungumthandi kabhontshisi okheniwe. Uhlala enamathini ambalwa kabhontshisi omnyama ekhishini lakhe. "Ngisebenzisa ubhontshisi omnyama ngakho konke okuvela kwi-quesadilla yevikeku Indodakazi yami endala ayidli inyama eningi, kepha ithanda ubhontshisi omnyama, ngakho-ke ngithanda ukubengeza kuFlexitarian wakhe ngokudla. Ubhontshisi omnyama, njengamanye ama-legumes, ungumthombo omuhle kakhulu we-fiber kanye namaprotheni okutshala, aqukethe amagremu ayi-7 ngendebe ye-1/2. Ukukhonzwa okukodwa kukabhontshisi omnyama kuqukethe i-15% yokudla kwensimbi yomzimba womuntu okudingekayo, okwenza ubhontshisi omnyama abe yisithako esihle kakhulu kwabesifazane nentsha, "echaza.
I-Keri Gans (Rdn), iNew York State Outtionist kanye nomlobi wokudla okuncane kokudla, kwenza ukudla okuphekwe ekhaya kube lula kusuka kubhontshisi okopelile. "Okunye kokudla engikuthandayo okusemathinini kukhona ubhontshisi, ikakhulukazi ubhontshisi omnyama nowezinso, ngoba angikaze ngichithe isikhathi esiningi ngiyiqedela." Wavalela i-pasta ye-bowtie emafutheni omnqumo, engeza ugarlic, isipinashi, ubhontshisi we-cannelli, ubhontshisi we-canmellin kanye ne-parmesan ye-fiber- ne-protein-packed said kulula ukupakisha futhi kulula ukuyipakisha futhi kube lula ukuyipakisha!
I-Canceppeas ekheniwe akuyona nje into ebabayo kuphela, futhi i-snack enhle, kusho uBonnie Taub DIX, umbhali wokufunda ngaphambi kokuyidla ngaphambi kokuyidla - ukuyisa kwilebula kuya etafuleni. , I-RDN) ithi ngemuva kokuhlanza nokudonsa, inkathi nje bese ubhaka. UTabo Dix uveza lokho, njengamanye ama-legumes, afanelekile ukwenza ukudla okuningi okuhlukahlukene. Ubhontshisi uhlinzeka ngama-carbohydrate asezingeni eliphakeme, avutha kancane, amaprotheni, namavithamini amaningi, amaminerali kanye nama-antioxidants atholakala emifino efanayo.
Isikhathi Sokuthumela: Dec-01-2022