Ochwepheshe bokudla kanye nokudla okunempilo babelana ngezinketho zabo zokudla okusemathinini ukuze baseluleke ngokudla okunempilo. Ukudla okusha kuyathandwa, kodwa ukudla okusemathinini nakho kufanele kutuswe. Ukugalela emathinini kusetshenziswe ukulondoloza ukudla amakhulu eminyaka, kukugcina kuphephile futhi kunomsoco kuze kube yilapho ithini livulwa, okungagcini nje ngokunciphisa imfucuza yokudla, kodwa futhi kusho ukuthi unokudla okuningi okusheshayo epantry yakho. Ngibuze ochwepheshe abaphezulu bokudla nokudla okunempilo besizwe mayelana nokudla kwabo okusemathinini abakuthandayo, kodwa ngaphambi kokubheka ama-pantries abo, nanka amanye amathiphu okukhetha ukudla okusemathinini okunomsoco.
Ukukhetha imikhiqizo enoshukela omncane kanye ne-sodium. Ungase ucabange ukuthi kungcono ukukhetha ukudla okungenashukela noma usawoti owengeziwe, kodwa kulungile uma ufaka ushukela omncane noma usawoti esobho lakho elisethini.
Ngifuna ukupakishwa kwangaphakathi okusemathinini okungena-BPA. Nakuba amathini e-soda enziwe ngensimbi, izindonga zawo zangaphakathi zivame ukwenziwa ngezinto eziqukethe i-BPA yamakhemikhali ezimboni. Nakuba i-FDA ibheka ukuthi le nto iphephile njengamanje, amanye amaqembu ezempilo nawo akhiphe izixwayiso. Ngisho namalebula angasese asebenzisa amathini angena-BPA, ngakho akunzima ukugwema le nto engaba yingozi.
Ukugwema ukudla okusemathinini okunezilondolozi zokwenziwa kanye nezithako akunzima ukukwenza, njengoba ukukufaka emathinini kuyindlela yokugcina ukudla ngokwakho.
Ubhontshisi obusemathinini
Uma uvula ithini likabhontshisi, ungangeza amaprotheni ne-fibre kumasaladi, i-pasta, amasobho, ngisho namaswidi. Isazi sokudla esiseNew York uTamara Duker Freuman, umbhali we-Bloating Is a Warning Sign for the Body, uthi ubhontshisi osemathinini ngokungangabazeki yiwona amthandayo. “Embukisweni wami, ubhontshisi osemathinini uyisisekelo sokudla okuthathu okulula, okusheshayo, nokushibhile kwangempelasonto ekhaya. Ubhontshisi omnyama osemathinini one-cumin ne-oregano uyisisekelo sesitsha saseMexico, futhi ngisebenzisa irayisi elinsundu noma i-quinoa, i-avocado, nokuningi; ubhontshisi we-cannerini osemathinini uyisithako sami esiyinhloko esitsheni se-chili esimhlophe esifakwe i-turkey, u-anyanisi, negalikhi; Ngihlanganisa ama-chickpeas asethinini nethini le-stew yesitayela saseNdiya noma i-spice mix eyenziwe ngaphambilini ukuze uthole i-curry esheshayo yaseNingizimu Asia bese ngihlobisa ngerayisi, i-yogurt elula ne-cilantro.”
Uchwepheshe wezokudla kanye nezempilo oseBrooklyn, eNew York kanye nombhali wencwadi ethi Eating in Color, uFrances Largeman Roth, naye ungumthandi wobhontshisi osemathinini. Uhlala enamathini ambalwa obhontshisi omnyama ekhishini lakhe. “Ngisebenzisa ubhontshisi omnyama kukho konke kusukela kuma-quesadilla empelasonto kuya ku-chili yami yobhontshisi omnyama eyenziwe ekhaya. Indodakazi yami endala ayidli inyama eningi, kodwa iyayithanda ubhontshisi omnyama, ngakho-ke ngithanda ukuwengeza ekudleni kwayo okuguquguqukayo. Ubhontshisi omnyama, njengamanye ama-legume, ungumthombo omuhle kakhulu we-fiber kanye neprotheyini yezitshalo, equkethe amagremu angu-7 nge-1/2 indebe. Isabelo esisodwa sobhontshisi omnyama siqukethe u-15% we-iron edingekayo nsuku zonke emzimbeni womuntu, okwenza ubhontshisi omnyama ube yisithako esihle kakhulu kwabesifazane kanye nentsha,” echaza.
UKeri Gans (RDN), isazi sokudla okunempilo saseNew York State kanye nombhali wencwadi ethi The Small Change Diet, wenza ukudla okuphekwe ekhaya kube lula ngobhontshisi osemathinini. “Okunye kokudla engikuthandayo okusemathinini ubhontshisi, ikakhulukazi ubhontshisi omnyama nowezinso, ngoba angikaze ngichithe isikhathi esiningi ngiwupheka.” Wapheka i-pasta ye-bowtie ngamafutha omnqumo, wanezela igalikhi, isipinashi, ubhontshisi we-cannellini kanye ne-Parmesan ukuze kube nokudla okugcwele i-fiber namaprotheni okulula ukukwenza futhi okulula ukukupakisha!
Ubhontshisi obusemathinini abuyona nje into emnandi, kodwa futhi buyisidlo esimnandi, kusho uBonnie Taub Dix, umbhali wencwadi ethi Read It Before You Eat It — Taking You from Label to Table., RDN) uthi ngemva kokuhlanza nokuwakhipha amanzi, faka izinongo bese ubhaka. UTabo Dix ukhomba ukuthi, njengezinye izinhlobo zebhontshisi, zilungele ukwenza ukudla okuningi okuhlukahlukene. Ubhontshisi unikeza ama-carbohydrate asezingeni eliphezulu, ashisa kancane, amaprotheni, kanye namavithamini amaningi, amaminerali, kanye nama-antioxidants atholakala emifinweni efanayo.
Isikhathi sokuthunyelwe: Disemba-01-2022