Kubva kune ekunze kusvika kune yemazuva ese, sarudzo dzekugadzira dzinogona kuve dzakaoma kugadzirira.Asi isu tine ruzivo rwaunoda kuti uve chop master.
Mapanga anokonzera kukuvara kwakanyanya kudarika chero imwe mhando yechishandiso chemaoko.Uye kunyangwe homwe uye mapanga ekushandisa achitumira vanhu vazhinji kuER, mapanga ekicheni haasi kure kumashure, maererano neongororo yaSeptember 2013 muJournal yeEmergency Medicine iyo yakaisa kukuvara kwebanga kwegore-kwakabatana nebanga kunosvika miriyoni pakati pe1990 uye. 2008. Ndizvo zvinopfuura 50,000 maoko akachekwa pagore.Asi pane nzira dzekuva nechokwadi chekuti hauite nhamba.
“Unogona kuva nebanga rakanakisisa munyika, asi kana usingazivi nzira yokuribata nayo zvakanaka, kana kuti ukaisa michero yako nemiriwo zvisina kunaka, uri kuwedzera ngozi yako yokukuvadzwa,” anodaro shefu Scott Swartz, mubetseri. purofesa paCulinary Institute of America muHyde Park, New York.
Anodzidzisa vese vadzidzi vezvekudya uye vabiki vekumba nzira dzekucheka dzakafanira uye hunyanzvi hwebanga, uye anoti tsika shoma uye mamwe maziviro akajairika anoenda kure kure kuenda kuhunyanzvi.Heino mienzaniso mishoma yezvaunofanira kuchengeta mupfungwa kana wagadzirira kugadzirira:
Wave nemoyo murefu uye nekushingairira kusvika padanho "rakaibva" rekotapeya, rinonzwa sekunge rinongotora hafu yezuva.Makorokoto!Ikozvino yave nguva yekupemberera iyo isingawanzo nguva neimwe nyanzvi yebanga basa.
Ita Uchishandisa banga diki, cheka avocado nepakati kubva kureba kutanga, kubva kumusoro kusvika pasi.Izvozvo zvicharatidza gomba guru riri pakati.Mune avocado yakaibva zvechokwadi, unogona kutora chipunu wongoburitsa gomba, wobva washandisa chipunu chimwe chete kuti urerutsire nyama yakasvibira kubva kune dinosaur-type yekunze peel.
Usabate hafu yekotapeya ine gomba neruoko rumwe uye shandisa banga hombe kurovera mugomba kuti ugone kurisimudza.Vanhu vazhinji vanoshandisa nzira iyi, asi kutsveta banga hombe, rakapinza nesimba uye nekumhanya kuenda muchanza chako harisi zano rakanaka, anodaro Swartz.
Chikonzero Nei Uchifanira Kuadya Kutaura Nezvekudya-zvinovaka muviri: Avocados yakazara nefiber, mafuta ane hutano, mavhitaminzi, uye phytochemicals, ayo ese anoshanda pamwechete kutsigira hutano hwemoyo uye anogona kutobatsira mukukwegura kune hutano, sekureva kweUS Department of Agriculture. (USDA).
Saka zvakajairika kuti ivo vari nyore chop?Funga zvakare, anodaro Swartz, anoti makarotsi ari nyore kucheka - asi nekuti akatenderedzwa, vanhu vanowanzo "kudzingirira" pabhodhi, vachiisa zvigunwe munzira.
Ita Cheka chikamu chikuru kutanga, wochicheka kureba uchidzika nepakati kuitira kuti chirarike pabhodhi rekucheka nechikamu chakatenderedzwa pamusoro.
Usaise karoti pasi uye wotanga kucheka kuita matenderedzwa nekuti izvo zvinowedzera mikana yezvimedu zvinokunguruka.
Nei Uchifanira Kuadya Kumabvazuva Dennis, Massachusetts-based Amanda Kostro Miller, RD, anoti makarotsi anopa beta-carotene, iyo tsvakiridzo yapfuura inoratidza inobatsira kuona uye kusadzivirirwa, uye inogona kutobatsira kudzivirira mamwe marudzi egomarara.
Zvinonaka kwazvo, asi zvichitsvedza mushure mekusvuura, mango dzinowanzopa njodzi yekukuvara, anodaro Swartz.
Ita Chekutanga, svuura nepeeller kana nebanga diki - nenzira imwechete yaungasvuura apuro - wobva wacheka magumo makuru woisa pabhodhi rekucheka.Senge makarotsi, tarisa nzvimbo yakati sandara pakatarisana nebhodhi rekucheka.Tanga kucheka zvidimbu zvidiki zvichidzika wakananga kubhodhi uye shanda uchitenderedza gomba.
Usaibate muruoko rwako wocheka senzira yekuti irambe yakatsiga, anodaro Swartz.Kunyange negomba guru iroro riri pakati, banga rako rinogona kutsvedza.
Chikonzero Nei Uchifanira Kuadya Mango anopa vhitamini C, inodaro USDA, pamwe neimwe fiber, anodaro Bend, Oregon-based Michelle Abbey, RDN.Sechinyorwa chakaburitswa muna Mbudzi 2017 muNutrients inotaura, vhitamini C inoita basa rakakosha mukudzivirira.Zvichakadaro, tsvakiridzo yapfuura inoratidza kusvika padanho rinokurudzirwa rekudya fiber inosanganiswa nenjodzi yakaderera yemamiriro ehutano, kusanganisira chirwere chemoyo, chirwere cheshuga, sitiroko, uye kufutisa, pakati pezvimwe zvakanaka.
Heino imwe sarudzo inobatsira nekugadzira nzvimbo yakati sandara, Swartz anodaro, kunyanya nekuti unenge wakabata nzeve kubva kumusoro.
Ita Bika chibage pamuguri kutanga, rega kuti chitonhore zvishoma, wochicheka nepakati nepakati.Isa rutivi rwakachekwa pasi, bata zvakasimba kumusoro, uye shandisa banga diki "kukwenya" mhodzi kubva kwauri, wakananga kubhodhi rekucheka.
Usaisiye iri cob yese woiisa pabhodhi kuti itenderere paunenge uchiedza kucheka mhodzi kubva kure newe kana kwauri.Kwete izvi chete zvinoita kuti ive isina kuchengeteka, asiwo kernels yako inowanzobhururuka kwese kwese.
Chikonzero Nei Uchifanira Kuchidya Iyo inoyevedza yero ruvara rwechibage chitsva inobva ku lutein uye zeaxanthin, Abbey anodaro, iyo wongororo yakaburitswa muna Chikumi 2019 mukati Current Developments muNutrition inoratidza carotenoids inobatsira kuhutano hwemaziso.Abbey anowedzera kuti unenge zvakare uchiwana soluble fiber uye inodzivirira starch, izvo zvese zvinobatsira kuchengetedza shuga yeropa yakagadzikana, maererano neMayo Clinic.
Pakati pemichero inonakidza iwe yaunokwanisa kubata mukicheni, mapomegranati akasiyana nekuti iwe unoda chete mhodzi, dzinonziwo arils, Swartz anodaro.Asi nekuti iwe haudi iyo yakanyanya kunamira nyama, pomegranate haina kuoma kugadzirira sezvaungafunga.
Ita Cheka muchero muhafu yehupamhi uye bata hafu uchienda mundiro yemvura mudhishi, cheka divi kure newe.Rova musana uye mativi nechipunu, icho chichaparadzanisa mukati kubva peel.Kana iyo gooey mess yese iri mumvura, arils anoparadzana kubva kune membranes, saka iwe unogona kuaburitsa kunze.
Usawane kukwenenzverwa nehunyanzvi hwako, Swartz anokurudzira.Kune akawanda e "shortcut" mavhidhiyo ane iwe kucheka masikweya muzasi kana kupatsanura kubva pamuchero, asi kana iwe uchida kunyatsoita, enda kuchop-mu-hafu nzira.
Nei Uchifanira Kuadya Kunyangwe iwe usiri kudya nyama yemuchero, uchiri kuwana chikafu chakazara-zvinovaka muviri, anodaro Abbey.Pomegranate arils akapfuma mune polyphenols, anodaro.Zvinoenderana nechinyorwa chakaburitswa muna 2014 mukati Advanced Biomedical Research, zvinhu izvi zvinovaita chikafu chikuru chinorwisa-kuzvimba.
Iyi michero inoyevedza inokodzera muchanza chako zvekuti vanhu vanowanzoyedzerwa kuicheka sebhegi, anodaro Swartz.Asi hapana mabheji kana kiwis haafaniri kubatwa nenzira iyo yekucheka.
Ita Neganda rakapfava richiripo, cheka nepakati pehupamhi uye uise rutivi rwakakura pasi pabhodhi, uye shandisa kabanga kadiki kuti uifukure mumitsetse, uchicheka wakananga kubhodhi.Neimwe nzira, iwe unogona kuicheka nepakati nepakati uye nekungoburitsa iyo yakasvibira pulp.
Usashandise peeler!Ramba uchifunga kuti peelers vanogona kukucheka iwe, zvakare, kana vakatsvedza kubva panzvimbo, izvo zvinowanzoitika ne kiwis.Shandisa banga panzvimbo.
Nei Uchifanira Kuidya Heino imwe hombe vhitamini C powerhouse, anodaro Kostro Miller.Makiwi maviri anogona kukupa 230 muzana yehuwandu hwezuva nezuva hunokurudzirwa hwevhitamini, uye inenge 70 muzana yezvinodiwa zvezuva nezuva zvevhitamini K, maererano ne USDA.Uyezve, anowedzera, iwe unogona kutodya ganda rakapfava rekuwedzera fiber kana iwe usinganzwe kuda kuibvisa.
Heino imwe sarudzo apo peeling ine sarudzo, sezvo ganda rinopfava kune imwe dhigirii nekubika uye rinopa kuwedzera fiber.Asi kana iwe uchange uchigadzira fluffy sweet potato mash kana kungosafarira kuoma kweganda, nguva yeimwe peeling.
Ita Kusiyana nekiwi, mbatatisi inopepetwa nyore nyore neyakajairwa peeler, kunyangwe iwe unogona kushandisa banga diki.Mushure mekupepeta, cheka nepakati nepakati uye woisa pabhodhi rekucheka nerutivi rwakachekwa pasi, wozocheka mu "mashizha" makuru aunokwanisa kugadzika pasi uye kucheka kuita zvidimbu.
Usacheka zvidimbu kuita hukuru uye hudiki.Kuve nekufanana mukuyera kwako kunovimbisa kunyangwe kubika - uye izvi zvinoenda kune chero mhando yemiriwo yakachekwa kuita zvidimbu, senge mbatatisi, squash, uye beet.
Nei Uchifanira Kuidya Fiber, fiber, fiber.Kunyange zvazvo mbatatisi yakapfuma mu beta-carotene uye potassium, New York City-based Alena Kharlamenko, RD, inoti chete kapu imwe chete yembatatisi yakagayiwa ine magiramu manomwe efiber, zvichiita kuti ndicho chikonzero chikuru chekusanganisa.Pamusoro pekudzivirira zvirwere, anoti fiber inogona kuwedzera hutano hwematumbo, kugaya, uye hutano hwemoyo, izvo zvese zvakanaka izvo Harvard TH Chan Chikoro chePublic Health chinonongedzawo.
Hazvina mhosva kuti uri kutema chii - michero, miriwo, nyama, kana hove - pane zvishoma zvingaita kuti nguva yako yekugadzirira ive yakachengeteka uye inobudirira.Chef Swartz anopa aya manzwisisiro:
Kupfuura zvese, anokurudzira, tora nguva yako.Kunze kwekunge iwe uchidzidzira kuve sous-chef uye uchishanda nekupofumadza kukurumidza kucheka hunyanzvi, hapana chikonzero chekumhanyisa kuburikidza nekudya kwako kugadzirira.
“Kana ukakurumidza kuenda, ndipo paunowedzera mikana yako yekukuvara, kunyanya kana uchinge wavhiringidzwa,” anodaro Swartz."Ita kuti ive chiitiko chinonakidza, chekufungisisa zviri nyore, uye uchave wakachengeteka uye kuvaka hunyanzvi hwako."
Nguva yekutumira: Kurume-03-2020
