Kuyambira zachilendo mpaka zatsiku ndi tsiku, zosankha zopanga zimatha kukhala zovuta kukonzekera.Koma tili ndi chidziwitso chomwe mungafune kuti mukhale katswiri wa chop.
Mipeni imayambitsa kuvulala kolemetsa kuposa mtundu uliwonse wa chida chamanja.Ndipo ngakhale mipeni ya thumba ndi zothandizira zimatumiza anthu ambiri ku ER, mipeni yakukhitchini siili kutali kwambiri, malinga ndi kafukufuku wa September 2013 mu Journal of Emergency Medicine omwe amaika kuvulala kwa mpeni pachaka pafupifupi milioni pakati pa 1990 ndi 1990. 2008. Izi ndi zoposa 50,000 sliced manja pachaka.Koma pali njira zowonetsetsa kuti musakhale ziwerengero.
“Mungakhale ndi mpeni wabwino koposa padziko lonse, koma ngati simukudziŵa kuugwiritsa ntchito moyenera, kapena mukaika zipatso ndi ndiwo zamasamba mosayenera, ndiye kuti mukuwonjezera ngozi yovulazidwa,” anatero wophika wina dzina lake Scott Swartz, wothandizira. pulofesa ku Culinary Institute of America ku Hyde Park, New York.
Amaphunzitsa ophunzira ophikira komanso ophika kunyumba njira zodula bwino komanso luso la mpeni, ndipo amati kuchita pang'ono komanso kudziwa zambiri kumapita patsogolo kwambiri.Nazi zitsanzo zochepa chabe za zomwe muyenera kukumbukira mukakonzeka kukonzekera:
Mwakhala woleza mtima komanso wakhama kuti mufike pagawo "lokhwima" la avocado, lomwe limamveka ngati limatenga theka la tsiku.Zikomo!Tsopano ndi nthawi yokondwerera nthawi yosowa ndi ntchito ya mpeni ya akatswiri.
Gwiritsani ntchito mpeni wawung'ono, dulani mapeyala pakati pa utali watali kuyambira pamwamba mpaka pansi.Izi zidzavumbulutsa dzenje lalikulu pakati.Mu avocado wakucha, mutha kutenga supuni ndikungotulutsa dzenje, kenako gwiritsani ntchito supuni yomweyi kuti muchepetse thupi lobiriwira kuchoka ku peel yakunja yamtundu wa dinosaur.
Osagwira theka la avocado lodzaza dzenje ndi dzanja limodzi ndikugwiritsa ntchito mpeni waukulu kuti mulowe mu dzenje kuti mutulutse.Anthu ambiri amagwiritsa ntchito njirayi, koma kugwedeza mpeni waukulu, wakuthwa mwamphamvu ndi liwiro lolunjika padzanja lanu si lingaliro labwino, akutero Swartz.
Chifukwa Chake Muyenera Kuwadya Lankhulani za chakudya chokhala ndi michere yambiri: Mapeyala ali odzaza ndi fiber, mafuta athanzi, mavitamini, ndi phytochemicals, zomwe zimagwirira ntchito limodzi kuti zithandizire thanzi la mtima ndipo zimatha kuthandizira kukalamba bwino, malinga ndi US Department of Agriculture. (USDA).
Zofala kwambiri kuti ndizosavuta kuwaza?Ganizilaninso, akutero Swartz, yemwe amati kaloti ndi osavuta kudula mwachinyengo - koma chifukwa ndi ozungulira, anthu amakonda "kuwathamangitsa" kuzungulira bolodi, kulowetsa zala zawo.
Dulani kagawo kakang'ono, kenaka kaduleni motalika mpaka pakati kotero kuti igoneke pa bolodi loduliralo ndi gawo lozungulira pamwamba.
Osayika karoti pansi ndikuyamba kuidula mozungulira chifukwa izi zimawonjezera mwayi wa magawowo.
Chifukwa Chake Muyenera Kuzidya Kum'mawa kwa Dennis, Massachusetts-based Amanda Kostro Miller, RD, akuti kaloti amapereka beta-carotene, zomwe kafukufuku wam'mbuyomu akuwonetsa zimathandiza masomphenya ndi chitetezo chamthupi, ndipo zingathandizenso kuteteza mitundu ina ya khansa.
Zokoma kwambiri, komabe zoterera zikatha kusenda, mango nthawi zambiri amakhala oopsa, akutero Swartz.
Chitani Choyamba, yambulani ndi peeler kapena mpeni wawung'ono - monga momwe mungasewere apulo - kenaka dulani mbali yayikulu ndikuyiyika pa bolodi lodulira.Mofanana ndi kaloti, yesetsani kukhala ndi malo athyathyathya pa bolodi lodulira.Yambani kudula tizigawo ting'onoting'ono molunjika ku bolodi ndikuzungulira dzenjelo.
Osachigwira m'manja mwanu ndikuchidula kuti chikhale chokhazikika, akutero Swartz.Ngakhale dzenje lalikululo lili pakati, mpeni wanu ukhoza kutsetsereka.
Chifukwa Chake Muyenera Kuzidya Mango amapereka vitamini C, ikutero USDA, pamodzi ndi ulusi wina, akutero Bend, Oregon-based Michelle Abbey, RDN.Monga nkhani yomwe idasindikizidwa mu Novembala 2017 mu Nutrients ikuwonetsa, vitamini C imakhala ndi gawo lofunikira pakuteteza chitetezo chokwanira.Pakalipano, kafukufuku wam'mbuyomu akuwonetsa kuti kufika pamlingo wovomerezeka wa zakudya zowonjezera zakudya kumagwirizanitsidwa ndi chiopsezo chochepa cha thanzi, kuphatikizapo matenda a mtima, shuga, sitiroko, ndi kunenepa kwambiri, pakati pa ubwino wina.
Nayi kusankha kwina komwe kumapindula popanga malo athyathyathya, Swartz akuti, makamaka chifukwa mukhala mukugwira khutu kuchokera pamwamba.
Ikani chimanga pa chisononkho choyamba, chisiyeni kuti chizizire pang'ono, ndikuchidula pakati.Ikani mbali yodulidwayo pansi, gwirani mwamphamvu pamwamba, ndipo gwiritsani ntchito mpeni wawung'ono kuti "uchotse" maso anu, molunjika pa bolodi.
Osachisiya ngati chisononkho chonse ndikuchiyika pa bolodi kuti chizungulire pamene mukuyesera kudula maso anu kutali ndi inu kapena kwa inu.Sikuti izi zimapangitsa kuti zikhale zosatetezeka, komanso maso anu amakonda kuwuluka kulikonse.
Chifukwa Chake Muyenera Kuchidya Mtundu wokongola wachikasu wa chimanga chatsopano umachokera ku lutein ndi zeaxanthin, Abbey akutero, zomwe ndemanga yomwe idasindikizidwa mu June 2019 mu Current Developments in Nutrition imati ndi carotenoids omwe ndi opindulitsa ku thanzi lamaso.Abbey akuwonjezera kuti mukhala mukupeza ulusi wosungunuka komanso wowuma wosamva, zomwe zimathandizira kuti shuga wamagazi akhazikike, malinga ndi a Mayo Clinic.
Pakati pa zipatso za funkier zomwe mungathe kukhitchini, makangaza ndi apadera chifukwa mumangofuna njere, zomwe zimatchedwanso arils, Swartz akuti.Koma chifukwa simukufuna nyama yomata kwambiri, makangaza kwenikweni sizovuta kukonzekera momwe mungaganizire.
Dulani chipatsocho mu theka la m'lifupi ndikugwirizira theka ku mbale yamadzi mu sinki, dulani mbali yanu.Menyani kumbuyo ndi mbali ndi supuni, yomwe idzalekanitse mkati ndi peel.Vuto lonse likangokhala m'madzi, ma ariya amasiyana ndi nembanemba, kotero mutha kuwatulutsa.
Osafuna zambiri ndi luso lanu, Swartz amalimbikitsa.Pali mavidiyo ambiri a "njira yachidule" omwe amadula mabwalo ang'onoang'ono pansi kapena kugawa zipatso, koma ngati mukufuna kuchita bwino, pitani njira yodula-pakati.
Chifukwa Chake Muyenera Kuzidya Ngakhale kuti simukudya nyama yachipatsocho, mukupezabe zakudya zopatsa thanzi, akutero Abbey.Makangaza ali ndi ma polyphenols ambiri, akutero.Malinga ndi nkhani yomwe idasindikizidwa mu 2014 mu Advanced Biomedical Research, zigawozi zimawapanga kukhala chakudya chabwino choletsa kutupa.
Zipatso zokongolazi zimakwanira m'manja mwanu kotero kuti anthu nthawi zambiri amayesedwa kuti azidula ngati bagel, akutero Swartz.Koma ma bagels kapena kiwi sayenera kuchitidwa mwanjira yodula.
Chitani Khungu losawukira likadali, dulani m'kati mwake ndipo ikani mbali yaikuluyo pansi pa bolodi, ndiyeno gwiritsani ntchito mpeni waung'ono kuti muwusende m'mizere, kudula molunjika pa bolodi.Kapenanso, mutha kuyidula pakati motalika ndikungotulutsa zobiriwirazo.
Osagwiritsa ntchito peeler!Kumbukirani kuti peelers akhoza kukudulani inunso, ngati achoka pamtunda, zomwe zimachitika ndi kiwis.Gwiritsani ntchito mpeni m'malo mwake.
Chifukwa Chake Muyenera Kudya Nayi nyumba ina yayikulu ya vitamini C, akutero Kostro Miller.Ma kiwi awiri amatha kukupatsirani 230 peresenti ya kuchuluka kwa mavitamini omwe mumalangizidwa tsiku lililonse, komanso pafupifupi 70 peresenti ya zosowa zanu za tsiku ndi tsiku za vitamini K, malinga ndi USDA.Kuphatikiza apo, akuwonjezera, mutha kudya khungu losawoneka bwino ngati simukufuna kuchipukuta.
Nayi kusankha kwina komwe kusenda kuli kosankha, popeza khungu limafewa pang'ono pophika ndikuwonjezera ulusi.Koma ngati mukupanga phala la mbatata kapena simukukonda kulimba kwa khungu, nthawi yopukutira.
Mosiyana ndi kiwi, mbatata imasenda mosavuta ndi peeler wamba, ngakhale mutha kugwiritsa ntchito mpeni wawung'ono.Mukasenda, dulani m'kati mwake ndikukhala pa bolodi lodulira ndi mbali yodulidwa, kenaka dulani "mapepala" akuluakulu omwe mungathe kuwaika ndi kuwadula m'mabwalo.
Osadula zidutswa zazikulu ndi zazing'ono.Kukhala ndi mawonekedwe ofananirako kumatsimikizira ngakhale kuphika - ndipo izi zimayendera mtundu uliwonse wa masamba odulidwa kukhala zidutswa, monga mbatata, sikwashi, ndi beets.
Chifukwa Chake Muyenera Kudya Fiber, CHIKWANGWANI, CHIKWANGWANI.Ngakhale mbatata zili ndi beta-carotene ndi potaziyamu wambiri, Alena Kharlamenko, RD wa ku New York City, akuti kapu imodzi yokha ya mbatata yosenda imakhala ndi ma gramu 7 a fiber, zomwe zimapangitsa kuti izi zikhale chifukwa chachikulu chophatikizira.Kuphatikiza pa kupewa matenda, akuti fiber imatha kulimbikitsa thanzi la m'matumbo, kugaya chakudya, komanso thanzi la mtima, zomwe ndizopindulitsa zomwe Harvard TH Chan School of Public Health imanenanso.
Ziribe kanthu zomwe mukudula - zipatso, ndiwo zamasamba, nyama, kapena nsomba zam'madzi - pali zoyambira zingapo zomwe zingapangitse nthawi yanu yokonzekera kukhala yotetezeka komanso yothandiza kwambiri.Chef Swartz amapereka zidziwitso izi:
Koposa zonse, akuti, patulani nthawi yanu.Pokhapokha mukuphunzira kukhala sous-chef ndikugwira ntchito yodula mwakhungu mwachangu, palibe chifukwa chothamangira pokonzekera chakudya.
Swartz anati: “Ukathamanga kwambiri, umakhala ndi mwayi wovulala kwambiri, makamaka ngati wasokonekera."Pangani masewera olimbitsa thupi osangalatsa, osinkhasinkha mwachangu, ndipo mudzakhala otetezeka ndikukulitsa luso lanu."
Nthawi yotumiza: Mar-03-2020
