Kusukela kokujwayelekile kuya kokwansuku zonke, ukukhetha komkhiqizo kungaba nzima ukulungiselela.Kodwa sinolwazi oludingayo ukuze ube umpetha we-chop.
Imimese idala ukulimala okukhubaza kakhulu kunanoma yiluphi olunye uhlobo lwethuluzi lesandla.Futhi nakuba imimese ephaketheni neyezinsiza ithumela abantu abaningi kwa-ER, imimese yasekhishini ayisekho kude kangako, ngokocwaningo lwango-September 2013 kuJournal of Emergency Medicine olwabeka ukulimala kommese okuhlobene nokupheka minyaka yonke cishe esigidini phakathi kuka-1990 no-1990. 2008. Lezo zingaphezu kuka-50,000 izandla ezisikiwe ngonyaka.Kodwa kunezindlela zokuqinisekisa ukuthi awubi yizibalo.
Umpheki uScott Swartz ongumsizi uthi: “Ungaba nommese ongcono kakhulu emhlabeni, kodwa uma ungazi ukuthi ungawuphatha kanjani ngendlela efanele, noma ubeka isithelo nemifino yakho kabi, wandisa ingozi yokulimala.” uprofesa eCulinary Institute of America eHyde Park, eNew York.
Ufundisa kokubili abafundi bezokupheka kanye nabapheki basekhaya amasu afanele okusika kanye namakhono ommese, futhi uthi ukuzijwayeza okuncane nolwazi oluthile olujwayelekile luhamba ibanga elide ekubambeni izintambo.Nazi izibonelo ezimbalwa zalokho okufanele ukukhumbule uma usulungele ukulungiselela:
Ubekezele futhi wakhuthala ngokwanele ukuthi ufike esigabeni “esivuthwe kahle” sikakotapheya, okuzwakala sengathi sihlala cishe uhhafu wosuku.Halala!Manje sekuyisikhathi sokugubha leso sikhathi esingavamile ngomsebenzi othile wommese wochwepheshe.
Yenza usebenzisa ummese omncane, sika ukwatapheya ube uhhafu ngobude kuqala, ukusuka phezulu kuye phansi.Lokho kuzoveza umgodi omkhulu phakathi nendawo.Kukotapheya ovuthwe ngempela, ungathatha isipuni bese uvele ukhiphe umgodi, bese usebenzisa isipuni esifanayo ukuze ukhulule inyama eluhlaza kude nekhasi langaphandle lohlobo lwe-dinosaur.
Ungabambi uhafu kakotapheya ogcwele umgodi ngesandla esisodwa bese usebenzisa ummese omkhulu ukugqekeza umgodi ukuze uwukhiphe.Abantu abaningi basebenzisa le ndlela, kodwa ukushwiba ummese omkhulu, obukhali ngamandla nangesivinini uqonde entendeni yesandla sakho akukaze kube wumqondo omuhle, kusho uSwartz.
Kungani Kufanele Uzidle Khuluma ngokudla okunomsoco: Ukwatapheya ugcwele i-fiber, amafutha anempilo, amavithamini, nama-phytochemicals, asebenzisana ndawonye ukuze asekele impilo yenhliziyo futhi angaba nomthelela ekugugeni okunempilo, ngokusho koMnyango Wezolimo wase-US. (USDA).
Zivamile kangangokuthi ziyi-chop elula?Cabanga futhi, kusho uSwartz, othi izaqathi zilula ngokukhohlisayo ukuzisika - kodwa ngenxa yokuthi ziyindilinga, abantu bavame "ukuzijaha" ebhodini, befaka iminwe endleleni.
Sika ingxenye enkulu kuqala, bese uyisika ngobude uye phansi maphakathi ukuze ilale isicaba ebhodini lokusika nengxenye eyindilinga phezulu.
Ungabeki isanqante phansi bese uqala ukusisika sibe imizuliswano ngoba lokho kwandisa amathuba okuthi izingcezu zigeqeke.
Kungani Kufanele Uzidle E-East Dennis, eMassachusetts-zinze u-Amanda Kostro Miller, RD, uthi izaqathi zinikeza i-beta-carotene, ucwaningo lwangaphambilini olubonisa ukuthi isiza ukubona nokungavikeleki komzimba, futhi ingasiza ngisho nokuvikela izinhlobo ezithile zomdlavuza.
Imnandi kakhulu, kodwa ishelela ngemva kokuxebuka, umango uvame ukuba yingozi yokulimala, kusho uSwartz.
Yenza Okokuqala, licwebe nge- peeler noma ngommese omncane - ngendlela efanayo ongase ucwebe ngayo i-apula - bese usika isiqephu esikhulu bese usibeka ebhodini lokusika.Njengezaqathi, khomba indawo eyisicaba ebhodini lokusika.Qala ukusika izingxenye ezincane uye phansi ubheke ebhodini futhi usebenze uzungeze umgodi.
Ungalibambi ngesandla bese usike njengendlela yokuligcina lizinzile, kusho uSwartz.Ngisho noma lowo mgodi omkhulu uphakathi, ummese wakho kungenzeka ushelele.
Kungani Kufanele Uyidle Umango uhlinzeka ngevithamini C, iphawula i-USDA, kanye ne-fiber ethile, kusho i-Bend, i-Oregon-based Michelle Abbey, RDN.Njengoba i-athikili eyanyatheliswa ngoNovemba 2017 ku- Nutrients ibonisa, i-vitamin C idlala indima ebalulekile ekuvikelekeni komzimba.Phakathi naleso sikhathi, ucwaningo oludlule lubonisa ukufinyelela ezingeni elinconywayo lokuthatha i-fiber yokudla kuhlotshaniswa nengozi ephansi yezimo zezempilo, kuhlanganise nesifo senhliziyo, isifo sikashukela, isifo sohlangothi, nokukhuluphala, phakathi kwezinye izinzuzo.
Nakhu okunye okukhethiwe okuhlomula ngokwakha indawo eyisicaba, kusho uSwartz, ikakhulukazi ngoba uzobe ubambe indlebe phezulu.
Pheka ummbila kusikhwebu kuqala, uyeke uphole kancane, bese uwusika ube uhhafu ububanzi.Beka uhlangothi olusikiwe phansi, ubambe ngokuqinile phezulu, bese usebenzisa ummese omncane ukuze "ukhuhle" izinhlamvu kude nawe, ubheke ebhodini lokusika.
Ungayishiyi iyonke futhi uyibeke ebhodini ukuze igingqike njengoba uzama ukusika izinhlamvu zisuke kuwe noma zibheke kuwe.Lokhu akukwenzi nje ukuthi kungaphephi, kodwa nezikhwebu zakho zivame ukundiza yonke indawo.
Kungani Kufanele Uwudle Umbala ophuzi ophuzi wommbila omusha uvela ku-lutein ne-zeaxanthin, u-Abbey uthi, okubukezwe okushicilelwe ngoJuni 2019 kwethi Current Developments in Nutrition kuveza ukuthi ama-carotenoid anenzuzo empilweni yamehlo.U-Abbey wengeza ngokuthi uzophinde uthole ifayibha encibilikayo kanye nesitashi esingazweli, okusiza kokubili ukugcina ushukela wegazi uzinzile, ngokusho kweMayo Clinic.
Phakathi kwezithelo ezimnandi ongakwazi ukuzibamba ekhishini, amahalananda ahlukile ngoba ufuna imbewu kuphela, ebizwa nangokuthi ama-arils, kusho uSwartz.Kodwa ngenxa yokuthi awufuni inyama enamathela kakhulu, igromegranate empeleni ayinzima ukuyilungiselela njengoba ungase ucabange.
Sika isithelo sibe uhhafu ububanzi bese ubamba uhhafu uye endishini enamanzi kusinki, usike uhlangothi kude nawe.Shaya ingemuva nezinhlangothi ngesipuni, esizohlukanisa ingaphakathi nekhasi.Uma yonke i-gooey mess isemanzini, ama-arils azohlukana nolwelwesi, ukuze ukwazi ukuwakhipha.
Ungacacisi ngesu lakho, kuncoma uSwartz.Kunamavidiyo amaningi “esinqamuleli” akwenze wasika izikwele ezincane ngezansi noma uhlukanisa isithelo, kodwa uma ufuna ukusebenza kahle, hamba ngendlela yokusika uhhafu.
Kungani Kufanele Uzidle Ngisho noma ungayidli inyama yesithelo, usathola umsoco ogcwele izakhamzimba, kusho u-Abbey.Uthi ama-arils amapomegranate acebile ngama-polyphenols.Ngokwe-athikili eshicilelwe ngo-2014 ku-Advanced Biomedical Research, lezi zingxenye zizenza zibe ukudla okuhle okulwa nokuvuvukala.
Lezi zithelo ezithandekayo zilingana kahle entendeni yesandla sakho kangangokuthi abantu bavame ukulingeka ukuthi bazisike njenge-bagel, kusho uSwartz.Kodwa ama-bagels noma ama-kiwi akufanele abanjwe ngaleyo ndlela ukuze anqunywe.
Yenza Ngesikhumba esifiphele, usike sibe uhhafu ububanzi bese ubeka uhlangothi olukhulu phansi ebhodini, bese usebenzisa ummese omncane ukulicwecwa libe yimicu, usike ubheke ebhodini.Ngenye indlela, ungayisika ibe yisigamu ngobude futhi umane ukhiphe i-pulp eluhlaza.
Ungasebenzisi i- peeler!Khumbula ukuthi ama- peelers angakusika, futhi, uma eshelela ngaphandle, okuvame ukwenzeka nge-kiwis.Kunalokho sebenzisa ummese.
Kungani Kufanele Uyidle Nansi enye indawo enamandla kavithamini C, kusho uKostro Miller.Ama-kiwi amabili angakunika amaphesenti angu-230 enani elinconyiwe levithamini nsuku zonke, kanye namaphesenti angaba ngu-70 ezidingo zakho zansuku zonke ze-vitamin K, ngokusho kwe-USDA.Futhi, uyanezela, ungadla ngisho nesikhumba esifiphele ukuze uthole i-fiber eyengeziwe uma ungathandi ukuyixebula.
Nansi enye inketho lapho ukuxebuka kuwukuzikhethela, njengoba isikhumba sizothamba ngezinga elithile ngokupheka futhi sinikeze umfutho we-fiber.Kodwa uma uzokwenza i-fluffy sweet potato mash noma ungathandi ukuqina kwesikhumba, isikhathi sokucwecwa okuthile.
Yenza Ngokungafani ne-kiwi, ubhatata ucwecwa kalula nge- peeler evamile, nakuba ungasebenzisa futhi ummese omncane.Ngemva kokucwecwa, yisika ibe uhhafu ububanzi bese usetha ebhodini lokusika uhlangothi olusike phansi, bese usika “amashidi” amakhulu ongawabeka phansi bese uwasika ube izikwele.
Ungasiki izingcezu zibe osayizi abakhulu nabancane.Ukuba nokulinganisa ekulinganisweni kwakho kuzoqinisekisa ngisho nokupheka - futhi lokhu kusebenza kunoma yiluphi uhlobo lwemifino enqunywe ibe yizicucu, njengamazambane, u-squash, nama-beet.
Kungani Kufanele Uyidle I-fiber, i-fiber, i-fiber.Nakuba ubhatata unothe nge-beta-carotene ne-potassium, u-Alena Kharlamenko, i-RD ozinze eNew York, uthi inkomishi engu-1 kabhatata ocushiwe iqukethe amagremu angu-7 efayibha, okwenza lokho kube isizathu esikhulu kakhulu sokuwafaka.Ngaphezu kokuvimbela izifo, uphawula ukuthi i-fiber ingathuthukisa impilo yamathumbu, ukugaya, nempilo yenhliziyo, okuyizo zonke izinzuzo ezivezwa yi-Harvard TH Chan School of Public Health.
Kungakhathaliseki ukuthi unqumani - izithelo, imifino, inyama, noma ukudla kwasolwandle - kunezisekelo ezimbalwa ezingenza isikhathi sakho sokulungiselela siphephe futhi sisebenze kahle.UChef Swartz unikeza le mininingwane:
Ngaphezu kwakho konke, uphakamisa, thatha isikhathi sakho.Ngaphandle uma ufundela ukuba umpheki we-sous-chef futhi usebenza ngamakhono okusika ngokushesha ngokungaboni, asikho isizathu sokujaha ulungiselela ukudla kwakho.
“Uma uhamba ngokushesha, ayanda amathuba okulimala, ikakhulukazi uma uphazamisekile,” kusho uSwartz.“Yenze kube ukuzivocavoca okujabulisayo, nokuzindla ngejubane elilula, futhi uzophepha kakhulu futhi wakhe ubuchwepheshe bakho.”
Isikhathi sokuthumela: Mar-03-2020
