Ukusuka kwizinto ezingaqhelekanga ukuya kwimihla ngemihla, ukhetho lwemveliso lunokuba nzima ukululungiselela.Kodwa sinolwazi oludingayo ukuze ube yi-chop master.
Iimela zibangela ukwenzakala okukhubaza ngakumbi kunalo naluphi na uhlobo lwesixhobo sesandla.Kwaye nangona ipokotho kunye neemela eziluncedo zithumela abantu abaninzi kwi-ER, iimela zasekhitshini azikho ngasemva kakhulu, ngokutsho kophononongo lukaSeptemba 2013 kwiJournal ye-Emergency Medicine ebeka ukwenzakala okunxulumene nokupheka ngonyaka malunga nesigidi phakathi kuka-1990 kunye. 2008. Zingaphezu kwama-50,000 izandla ezisikiweyo ngonyaka.Kodwa kukho iindlela zokuqinisekisa ukuba awubi manani.
Umpheki uScott Swartz ongumncedisi uthi: “Unokuba neyona mela isemgangathweni ehlabathini lonke, kodwa ukuba akuyazi indlela yokuyiphatha kakuhle, okanye ubeka iziqhamo nemifuno ngendlela engafanelekanga, oko kwandisa ingozi yokwenzakala. unjingalwazi kwiCulinary Institute of America eHyde Park, eNew York.
Ufundisa bobabini abafundi abaphekayo kunye nabapheki basekhaya iindlela ezifanelekileyo zokusika kunye nezakhono zemela, kwaye uthi ukuziqhelanisa okuncinci kunye nolwazi oluqhelekileyo luhamba indlela ende ekuqeqesheni.Nantsi imizekelo embalwa yento omawuyigcine engqondweni xa ulungele ukulungiselela:
Ube nomonde kwaye ukhuthele ngokwaneleyo ukuba ufike kwinqanaba “lokuvuthwa ngokugqibeleleyo” leavokhado, elivakala ngathi lihlala malunga nesiqingatha sosuku kuphela.Halala!Ngoku lixesha lokubhiyozela loo mzuzu unqabileyo ngomsebenzi wemela oyingcali.
Yenza usebenzisa imela encinci, yinqumle i-avocado ibe sisiqingatha ubude, ukusuka phezulu ukuya ezantsi.Oko kuya kutyhila umngxuma omkhulu embindini.Kwi-avocado evuthwe ngokwenene, unokuthatha icephe kwaye ukhuphe nje umngxuma, kwaye usebenzise icephe elifanayo ukukhulula inyama eluhlaza kude ne-dinosaur-type yangaphandle ye-peel.
Sukubamba isiqingatha seavokhado esinomngxuma ngesandla esinye kwaye usebenzise imela enkulu ukugqobhoza emhadini ukuze ukwazi ukuyikhupha.Abantu abaninzi basebenzisa le ndlela, kodwa ukujiwuzisa imela enkulu, ebukhali ngamandla kunye nesantya ukuya entendeni yesandla sakho ayilombono ilungileyo, utshilo uSwartz.
Kutheni ufanele Uzitye Thetha malunga nokutya okunomsoco: Iiavokhado zigcwele ifayibha, amafutha anempilo, iivithamini, kunye neekhemikhali ze-phytochemicals, ezisebenza kunye ukuxhasa impilo yentliziyo kwaye zinokuba negalelo ekugugeni okunempilo, ngokutsho kweSebe lezoLimo laseMelika. (USDA).
Ziqhelekile ke ngoko ukuba ziyinto elula?Cinga kwakhona, utsho uSwartz, othi iminqathe ilula ngokukhohlisa ukuyisika - kodwa ngenxa yokuba ingqukuva, abantu bathanda "ukuyisukela" bejikeleza ibhodi, befaka iminwe endleleni.
Sika icandelo elikhulu kuqala, uze ulinqumle ngobude uhle embindini ukuze lilale tyaba kwibhodi yokusika nenxalenye engqukuva ngaphezulu.
Musa ukuyibeka phantsi umnqathe kwaye uqale ukuyisika ibe yimijikelo kuba oko kwandisa amathuba okuba izilayi ziqengqeleke.
Kutheni kufuneka uzitye e-East Dennis, eMassachusetts-based Amanda Kostro Miller, RD, uthi iminqathe inika i-beta-carotene, apho uphando oludlulileyo lubonisa ukuba lunceda umbono kunye nokugonywa, kwaye kunokunceda ukukhusela iintlobo ezithile zomhlaza.
Imnandi kakhulu, kodwa imtyibilizi emva kokuxobula, iimango zihlala zibonakalisa ingozi yokwenzakala, utsho uSwartz.
Yenza kuQala, yihlube nokuba nge peeler okanye ngemela encinci - ngendlela efanayo onokuthi uxobule iapile - kwaye unqumle isiphelo esikhulu kwaye uyibeke kwibhodi yokusika.Njengakwiminqathe, jonga indawo esicaba kwibhodi yokusika.Qala ukusika amacandelo amancinci ezantsi ukuya ebhodini kwaye usebenze ujikeleze umngxuma.
Sukuyibamba ngesandla kwaye usike njengendlela yokuyigcina izinzile, utshilo uSwartz.Kwanaloo mngxuma mkhulu phakathi, imela yakho inokutyibilika.
Kutheni kufuneka uzitye iiMango zibonelela ngevithamin C, iphawula iUSDA, kunye nefiber ethile, utshilo uBend, use-Oregon-based Michelle Abbey, RDN.Njengoko inqaku elipapashwe ngoNovemba 2017 kwiZondlo libonisa, i-vitamin C idlala indima ebalulekileyo kwi-immunity.Okwangoku, uphando oludlulileyo lubonisa ukufikelela kwinqanaba elicetyiswayo lokuthatha i-fiber yokutya ihambelana nomngcipheko ophantsi weemeko zempilo, kubandakanywa nesifo senhliziyo, isifo sikashukela, isifo, kunye nokukhuluphala, phakathi kwezinye izibonelelo.
Nalu olunye ukhetho oluxhamlayo ekudaleni umphezulu othe tyaba, uSwartz uthi, ngakumbi kuba uya kuba ubambe indlebe phezulu.
Yipheke kuqala umbona kwisikhwebu, yiyeke iphole kancinane, kwaye uyinqunqe ibe sisiqingatha sobubanzi.Beka icala elisikiweyo phantsi, ubambe ngokuqinileyo phezulu, kwaye usebenzise imela encinci "ukukrazula" iinkozo kude nawe, ukuya kwibhodi yokusika.
Musa ukuyishiya iyonke kwaye uyibeke ebhodini ukuze ijikeleze njengoko uzama ukusika iinkozo nokuba zikude kuwe okanye zijonge kuwe.Ayenzi nje le nto ukuba ingakhuselekanga, kodwa neekernels zakho zithande ukubhabha yonke indawo.
Kutheni kufuneka Uyitye Umbala othandekayo omthubi wombona omtsha uvela kwi-lutein kunye ne-zeaxanthin, u-Abbey uthi, uphononongo olupapashwe ngoJuni ka-2019 kuPhuhliso lwangoku kwiZondlo lubonisa ukuba zii-carotenoids eziluncedo kwimpilo yamehlo.U-Abbey wongeza ukuba uya kuba ufumana ifayibha enyibilikayo kunye nesitatshi esinganyangekiyo, ezinceda zombini ukugcina iswekile yegazi izinzile, ngokutsho kweKliniki yaseMayo.
Phakathi kweziqhamo ezimnandi onokuthi uzibambe ekhitshini, iirharnati zihlukile kuba ufuna imbewu kuphela, ebizwa ngokuba yi-arils, utshilo uSwartz.Kodwa ngenxa yokuba awufuni inyama enamathele kakhulu, irharnati ayinzima ukuyilungisa njengoko unokucinga.
Sika isiqhamo kwisiqingatha sobubanzi kwaye ubambe isiqingatha ukuya kwisitya samanzi kwisinki, usike icala kude nawe.Gcoba umqolo kunye namacala nge-spoon, eya kwahlula ngaphakathi kwi-peel.Nje ukuba yonke i-gooey mess isemanzini, ii-arils ziya kwahlula kwiinwebu, ukuze uzikhuphe.
Sukufumana iinkcukacha ngobuchwephesha bakho, uyacebisa uSwartz.Zininzi iividiyo "ezimfutshane" ezinqumle izikwere ezincinci ezantsi okanye ukwahlula isiqhamo, kodwa ukuba ufuna ukusebenza kakuhle, yiya kwindlela yokunqunqa ngesiqingatha.
Kutheni kufuneka uzitye Nangona ungayityi inyama yesiqhamo, usafumana ukutya okugcwele izondlo, utsho uAbbey.Iiarils zerharnati zizityebi kwiipolyphenols, utshilo.Ngokutsho kwenqaku elipapashwe kwi-2014 kwi-Advanced Biomedical Research, la macandelo awenza abe yinto yokutya echasayo.
Ezi ziqhamo zithandekayo zingena entendeni yesandla sakho kakuhle kangangokuba abantu bahlala behendelwa ukuba bazinqumle njengebhegi, utshilo uSwartz.Kodwa i-bagels okanye i-kiwis ayifanele ibanjwe ngaloo ndlela yokusika.
Yenza Ngesikhumba esifipheleyo sisasebenza, sike sibe sisiqingatha ububanzi kwaye ubeke icala elikhulu ebhodini, kwaye usebenzise imela encinci ukuyixobula ibe yimicu, usike ukuya ebhodini.Ngenye indlela, ungayisika ibe sisiqingatha ubude kwaye ukhuphe ngokulula ipulp eluhlaza.
Musa ukusebenzisa i peeler!Gcina ukhumbula ukuba i-peelers inokukusika, nawe, ukuba iyaphuma kwindawo, eyenzeka nge-kiwis.Sebenzisa imela endaweni yoko.
Kutheni kufuneka Uyitye Nantsi enye indlu enkulu yevithamin C, utsho uKostro Miller.I-kiwis ezimbini zinokukunika i-230 yepesenti yesixa sakho esicetyiswayo se-vitamin, kunye neepesenti ze-70 zeemfuno zakho zemihla ngemihla ze-vitamin K, ngokutsho kwe-USDA.Ukongeza, uyongeza, ungade utye ulusu olufipheleyo lwefiber eyongezelelweyo ukuba awuziva ufuna ukuyixobula.
Nalu olunye ukhetho apho ukucwecwa kungakhethwa, kuba ulusu luya kuthamba ukuya kwinqanaba elithile ngokupheka kwaye lunikeze ukonyusa kwefayibha.Kodwa ukuba uza kwenza imashi yebhatata ethambileyo okanye ungathandi nje ubunzima bolusu, ixesha lokuxobula.
Ngaba Ngokungafaniyo nekiwi, iibhatata zixotyulwa ngokulula nge-peeler eqhelekileyo, nangona ungasebenzisa imela encinci.Emva kokuhluma, yinqumle isiqingatha ububanzi kwaye ubeke kwibhodi yokusika kunye necala elinqunyiweyo, uze unqumle "amashidi" amakhulu onokuthi uwabeke phantsi kwaye uwanqumle kwizikwere.
Musa ukuSika iziqwenga zibe ezinkulu nezincinci.Ukuba nemilinganiselo efanayo kwisayizi yakho kuya kuqinisekisa ukuba kuyaphekwa-kwaye oku kuya kulo naluphi na uhlobo lwemifuno esikiwe ibe ziziqwenga, ezifana neetapile, isikwashi, kunye neebhiti.
Kutheni kufuneka uyitye iFayibha, ifayibha, ifayibha.Nangona iibhatata zizityebi kwi-beta-carotene kunye ne-potassium, i-New York City-based Alena Kharlamenko, i-RD, ithi nje i-1 ikomityi yeebhatata ezicujiweyo iqulethe ukuya kwi-7 grams yefiber, eyenza ukuba esona sizathu sikhulu sokuzibandakanya.Ukongeza ekuthinteleni izifo, uqaphela ukuba ifayibha inokunyusa impilo yamathumbu, ukugaywa, kunye nempilo yentliziyo, ezizizo zonke izibonelelo eziboniswa yiHarvard TH Chan School of Public Health.
Kungakhathaliseki ukuba unqunqa ntoni-iziqhamo, imifuno, inyama, okanye ukutya kwaselwandle-kukho iziseko ezimbalwa ezinokwenza ixesha lakho lokulungisa likhuseleke kwaye lisebenze ngakumbi.UChef Swartz ubonelela ngolu lwazi:
Uninzi lwazo zonke, ucebisa, thatha ixesha lakho.Ngaphandle kokuba ufunda ukuba yi-sous-chef kwaye usebenza kwizakhono zokusika ngokukhawuleza ngokungaboniyo, akukho sizathu sokungxama kwi-prep yakho yokutya.
“Okukhona uhamba ngokukhawuleza, kokukhona enyuka amathuba akho okwenzakala, ngakumbi ukuba uphazamisekile,” utshilo uSwartz."Yenze ibe yinto eyonwabisayo, yokucamngca ngesantya esilula, kwaye uya kukhuseleka ngakumbi kwaye wakhe ubuchule bakho."
Ixesha lokuposa: Mar-03-2020
