Ukutya okusemathinini kufunwa kakhulu. Ihlala ixesha elide, kwaye kuluncedo ukuba nayo xa kukho ukunqongophala kwamaxesha onyaka okanye njengobusika obungxamisekileyo. Ngezi zizathu, abantu abaninzi bakhetha ukugcina ezi shelufu-ukutya okuzinzileyo.
Ewe kunjalo, oku akubanqandanga abantu ukuba bazibuze- ingaba ukutya okusemathinini kunempilo? Enye yezona zinto zixhalabisayo zixhomekeka kwinkqubo ngokwayo. Ukunkonkxa kufuna ukupheka ukutya kumaqondo obushushu aphezulu, apho kungaphulukana nezakha mzimba.
Kodwa, ngelixa iinkonkxa zisenokungasoloko zikhona uninzi ukhetho olunesondlo, akukho sizathu sokuba uzibaleke. Ngapha koko, uBridget Benelam, isazinzulu sesondlo kunye neBritish Nutrition Foundation (nge Iindaba ze-BBC ), ithi nayiphi na ilahleko yezondlo incinci. Impembelelo enayo kwimpilo yakho, uyongeza, kuxhomekeka ngakumbi ekutyeni kwakho konke, kuba ezinye ukutya okusemathinini zilunge kuwe kunezinye.
Ukuba ukhetha ngokuchanekileyo, unokufumana konke ukutya okusemathinini ngaphandle kokukhathazeka malunga nayiphi na imiphumo emibi. Jonga ezinye zokutya okunkonkxiweyo ekufuneka ukwenzile kwaye akufuneki ukuthenge ngaphambi kokuba ubeke isitokhwe.
Ngaba uthenga: Ubisi lwekhokhonathi oluncitshisiweyo lomrhwebi uJoe
IAmazon Ingcamango enkulu yokwenza ubisi lwekakhukhunathi isitya se-pantry. Ikhokhonathi emsulwa ixhaphake kakhulu; ungayisebenzisa ukwenza yonke into ukusuka kwizitya ezinencasa ukuya kwiidessert. Ubisi lwekhokhonathi lusebenza kwisuphu kunye ne-stews, i-braises kunye nokubhaka. I-flavour ilula, ke ayizukuyenza yonke into ingcamle njenge coconut, siyathembisa! Kubaluleke kakhulu xa kuphekwe kunye neziqholo ezinjenge-turmeric yokwenza ukonyusa amajoni omzimba .
Kukho iintlobo ezininzi zobisi lwekhokhonathi, ke kunokudideka ukukhetha enye. Ifumaneka ityebile okanye inciphile, kunamafutha ancitshisiweyo kunye nokukhethwa kwezinto eziphilayo, okanye njengokhilimu wekhokhonathi. Ukuba ugcina nje, tsiba ukhilimu. Ineswekile eninzi eyongeziweyo, kwaye ihlala isetyenziswa kuphela kwii-cocktails kunye needyuli.
Ngelixa ubisi lwekhokhonathi oluncitshisiweyo lunokuba sisityebi sekhalori, lunobutyebi beevithamini. Kungokwemvelo ukuba ne-lactose-free, ukuyenza ibe yinto elungileyo engeyiyo yobisi kunye ne-vegan. Ikwakhuthaza amajoni akho omzimba, igcina ingqondo yakho ibukhali, kwaye inceda ukusebenza kwentliziyo (ngokusebenzisa Phila womelele ).
Umrhwebi kaJoe wecoconut yobisi oluncitshisiweyo lukhetho oluhle kuba, ukongeza kuzo zonke izibonelelo zobisi lwekhokhonathi, ikwaxabise amaxabiso ngokuchanekileyo- kwaye intle kakhulu.
Ngaba uthenga: Ukuphumelela kwintengiso yethanga lendalo
Ukuchuma kweNtengiso Ithanga enkonkxiweyo alikho nje Iipayi zombulelo . Ingasetyenziselwa ukubhaka, ewe-i-muffins kunye nezonka ezenziwe ngesi sithako zihlala zimnandi- kodwa ithanga enkonkxiweyo linokusetyenziswa kwiitya zepasta, isuphu, i-oatmeal, kunye nokutya kwenja. Inenqwaba yezibonelelo zezempilo, ke zigcine kwi-pantry yakho unyaka wonke. Ngumthombo otyebileyo we-beta-carotene, ii-antioxidants, kwaye iqulethe i-potassium esempilweni nentliziyo kunye nevithamin C (nge Iindaba Zonyango Namhlanje ).
Khawukhumbule nje ukuba ungathabathi ngengozi itoti yokuxutywa kwepie, kuba oko kuneswekile eninzi kunye nezinye iziqholo onokungazixabisi, kuxhomekeke kwindlela oyisebenzisa ngayo i-puree yethanga.
Amathanga enkonkxiweyo aqukethe ifayibha yokutya enokukunceda ukulawula ubunzima bakho. Njengoko Phila womelele ifunyenwe, ikomityi enye inokukunika ipesenti ezingama-28 zokutya kwakho kwemihla ngemihla. Iqulethe iivithamini A kunye no-E kwaye inokunceda ukulawula uxinzelelo lwegazi.
Ukuchuma kweNtengiso iyazingca kuluhlu lwayo lokutya okuphezulu okusemgangathweni, kungoko kungamangalisi ukuba banokukhetha esona siqhamo sinesondlo. I-creamier kwaye igudile, inencasa yeziqhamo kunokuba ubunokufumana kwitoti yethanga.
Ngaba uthenga: iDel Monte isipinatshi esikheniweyo
IAmazon Izibonelelo zesipinatshi azikho mfihlo. Kuba uninzi lwee-carbohydrate kolu luhlaza lunamagqabi ziifayibha, yindlela entle yokunyusa ukutya kwakho kwesondlo. Iqulethe i-iron, calcium, folate acid, ivithamin A, kunye novithamini C (nge Unyango lwezempilo ).
Imifuno etyebileyo yezondlo inceda kuyo yonke into ukusuka kwimpilo yethambo ukuya kwi-anemia. Ngoku ka Iindaba Zonyango Namhlanje , i-alpha-lipoic acid yayo inceda ukulawula isifo seswekile, kunye ne-beta-carotene ethintela isifuba.
Entsha, efriziwe, okanye enkonkxiweyo, ungatya isipinatshi esiphekiweyo okanye esiluhlaza. Isipinatshi esitsha sinobomfutshane obufutshane nangona kunjalo, oko kunokuba yinto engathandekiyo kwisitokhwe. Nangona kunjalo, kukho ukulungiswa okulula, kuba kukho isizathu esihle sokuthenga le mifuno ethile kwi-can. Ixesha Kuxelwe ngo-2012 ukuba isipinatshi esenziwe enkonkxiweyo sinemixholo ephezulu ye-vitamin C. Yongeza oko kwixabiso elisezantsi kunye nobomi obude beshelfu, kwaye akukho sizathu sokuba ungayithengi.
Isipinatshi esenziwe enkonkxiweyo eDel Monte iza ngamagqabi apheleleyo kunye neenguqulelo ezinqunqiweyo. Enye yezona zinto zikhethileyo kuba zikhethwe kwaye zipakishwe ngokutsha, ngoko zihlala zihlwaya.
Ngaba uthenga: Iimbotyi zeBarbanzos ezilungileyo kakhulu zeBush
IAmazon Ungalibali ukugcina iitoti ezimbalwa zeembotyi kwi-pantry yakho. Zitshiphu ngokwaneleyo kwisitokhwe, zigcwala zizondlo, kwaye zinokusetyenziswa kuyo yonke into ukusuka kwityu enentliziyo entle ukuya kwisinongo esimnandi.
Iibhontshisi zeGarbanzo lukhetho olukhethekileyo, kwaye ayisiyiyo kuphela ngenxa yokuba ungazixuba zibe yindawo emnandi. Inxalenye yosapho lwe-legume, iimbotyi ze-garbanzo zikwabizwa ngokuba zii-chickpeas. Iimbotyi eziguquguqukayo zineprotein, ifayibha, ifolthi kunye nentsimbi. Ziyilungele impilo yentliziyo, isifo sikashukela kwaye zigcine uzive ugcwele ixesha elide, ezinokukunceda ukulwa nokukhuluphala (nge Isikolo saseHarvard seMpilo yoLuntu ).
Xa ukhetha kwiintlobo ezininzi ezikhoyo, fikelela Iimbotyi zeGarbanzos eziGqwesileyo . Ziphekwe zigqibelele- ungaze ube mushy okanye ungapheki ngokwaneleyo, kwaye usebenze kakuhle kwizitya ezahlukeneyo.
Kukho isibonelelo esongeziweyo sokuba kukho ukhetho lokukhetha ukunciphisa i-sodium. Kwaye, ungakhathazeki malunga nokutya ityuwa ukuba awukwazi ukufumana ukhetho oluncitshisiweyo lwe-sodium - ungagalela i-chickpeas enkonkxiweyo emanzini ukuze ulahle iipesenti ezingama-40 zesodiyam.
umfana fieri udade morgan usweleke
Ngaba uthenga: iGreen Valley Organics ingqolowa yokhozo elipheleleyo
IAmazon Umbona omtsha awuyi kuhlala kwifriji yakho ixesha elide ngaphezu kweentsuku ezintathu , ke ukugcwala kwindidi enkonkxiweyo ngumbono omkhulu. Umbona uza novithamini C, nemagniziyam, kunye nefayibha (nge Phila womelele ), kwaye inokusetyenziselwa ukwenza iintlobo ezahlukeneyo zokutya okumnandi, izitya ezisecaleni, kunye nokutya okulula.
Ingxelo ka-2018 kwi SayensiDirect ifumanise ukuba umxholo wephytochemical umbona unceda ukunciphisa umngcipheko wezifo ezingapheliyo. Kwakhona iqulethe i-antioxidants eluncedo ngakumbi kunengqolowa, i-oats okanye irayisi.
Tsiba iinguqulelo zengqolowa ekhrim, ezinokupakishwa ngeswekile, kwaye ukhethe ingqolowa ye-kernel epheleleyo endaweni yoko. Olona khetho lufanelekileyo kukuba Umbona wekernel opheleleyo weGreen Valley Organics . Inambitheka bhetele kunombona omninzi enkonkxiweyo, ifama entsha, iyinto ephilayo, kwaye ine-sodium encinci.
Kwaye, ukuba awuqinisekanga ukuba unokukhetha itoti ngaphezulu kombona omtsha, nantsi into enokunceda. Inkqubo ye- Ijenali yezoLimo kunye neKhemistry yokutya uxele ukuba umbona enkonkxiweyo usempilweni- uhambisa umyinge ofanayo wefayibha yokutya njengombona omtsha, kunye nezinye ii-antioxidants.
Ngaba uthenga: uKumkani uOscar wasendle wabamba isardadi
Kumkani uOscar Zininzi izibonelelo zokongeza iintlanzi kunye neoyile yeentlanzi kwisidlo sakho. Kwaye, enye yeentlobo zeentlanzi ezinesondlo ukongeza kwindlela otya ngayo sisardadi.
Bangumthombo obalulekileyo we-omega-3 fatty acids, kodwa ayisiyiyo yonke loo nto. Zinee-omega-3 ezininzi. Ngelixa unokufumana i-omega-3 kwizongezo, ngenxa yesibonelelo esikhulu, kungcono uye ngqo kumthombo.
I-Sardines iqulethe iiminerali ezininzi, iivithamini kunye neeproteni I-FDA Ngokwenyani ucebisa ukuba utye ii-2-3 servings veki nganye. Ziyabiza kakhulu, ke uya kuba nakho ukugcina isitokhwe kwiitoti ezimbalwa. Ziqukethe i-mercury encinci kwaye zininzi ezinzileyo kunezinye iintlobo ezininzi zeentlanzi. Ikwangumthombo olungileyo we i-vitamin D kunye ne-selenium .
Iisardadi ezisenkonkxiweyo zihlala zipakishwe kwiisosi ezinje ngetumato kunye nostard, okanye iioyile ezifana nesoyile okanye umnquma. Xa uthenga i-sardine enkonkxiweyo, kungcono ukhethe uhlobo olupakishwe kwioyile yomnquma, kuba zinokupheka ngakumbi.
Inkqubo ye- UKumkani uOscar wasendle wabamba isardadi lukhetho olukhulu. Isardard brisling sardines iza kwiindidi ezahlukeneyo. Baye batshaya kancinci, babolekisa inyama incasa emnandi.
Thenga: I-365 yeXabiso lemihla ngemihla i-beet ezisikiweyo
Intengiso yokutya iphela Ukuba awuzange ube nazo ii-beet enkonkxiweyo, kuya kufuneka uzame. Khetha ifayile ye- Iibhithi ezisikiweyo ezivela kwixabiso lemihla ngemihla engama-365 Olu luphawu oluvela kwi Intengiso yokutya iphela .
Ii-beet ezisikiweyo zizinto eziphilayo, kwaye azinayo ityuwa eyongeziweyo, kwaye zikwangumbala omninzi kakhulu kunezinye iindidi zeekhonkxiweyo.
Njengokuba konke oko kwakungonelanga ngokwaneleyo, kuninzi. Beetroots ziqulathe iimpawu ezininzi zesondlo. Kwisifundo se-2018 (nge I-PubMed ), Abaphandi bafumanise ukuba banceda ngokuncipha kwemisipha kwaye banceda ukwandisa amandla kunye nesantya.
Kwaye, ngo-2018 IiNgxelo zabaThengi inqaku lifumene ukuba, eneneni zizaliswe zizondlo ezininzi ekunzima ukuzifumana. Oku kubandakanya iitrate, i-betaine, kunye ne-betalains, yiyo loo nto enika ii-beetroots umbala wazo. Banceda ukuvuvukala, ukuqonda kunye namandla eentliziyo, kunye nokunye okuninzi. Ingxelo ikwatsho ukuba iintlobo ze-beetroot enkonkxiweyo zinokukhetha okunempilo.
Sukuthenga: I-Old El Paso yesiko yeembotyi ezihlaziyiweyo
IAmazon Iimbotyi ezigqityiweyo zilungile, ngoko mhlawumbi uye wahendelwa ukuzithenga. Ukuba uzenza ngokwakho, basempilweni. Nangona kunjalo, xa ugcina ukutya okusemathinini, tsiba Iibhontshisi ezindala zaseEl Paso .
Iphekwe ngeembotyi ze-pinto, zinamafutha amaninzi athambisayo anokuvala imithambo yakho. Zinee-fat. Ngelixa oku kulungile kwiidosi ezincinci, i Umbutho wentliziyo yaseMelika icebisa ukuba kungabikho ngaphezulu kwe-13 yegramu yoku ngosuku. Ukuba utya isahlulo esincinci sale mbotyi kanye ngexeshana, kusenokwenzeka ukuba kulungile, kodwa licebo elingcono ukukhetha ukhetho olusempilweni ukongeza kwi-pantry yakho.
Iimbotyi ezicoliweyo zikwanayo ne-440 mg yesodium ngokusebenza, iipesenti ezili-19 zexabiso lakho lemihla ngemihla- kwaye uninzi lwabantu lusitya ngendlela engaphezulu kwesiqingatha sendebe ekhonza xa bengena kwezi.
Okona kubaluleke kakhulu, ezi mbotyi azinancasa ngokwaneleyo. Ke, ngelixa iimpembelelo zempilo ziya kwahluka ukusuka komnye umntu uye emntwini, awufanelekanga nje umngcipheko kwimbotyi yeembotyi engamnandi kangako.
Sukuthenga: I-Del Monte isikiwe iipesika
IAmazon Kuyazama ukugcoba kwiziqhamo ezinamathanga. Ziyakulungeleka, zinobomi obude beshelfu, kwaye ziziqhamo- ke zinokuba sempilweni kangakanani? Ewe, kakhulu.
Ngelixa iziqhamo ezikhenkcezisiweyo ziqulathe izakha mzimba ezifanayo kwiziqhamo ezitsha, iziqhamo ezinamathanga zihlala zingenjalo. Iziqhamo ezinamathanga zihlala zineswekile eninzi kwaye zihlala zihanjiswa ngaphakathi iisiraphu ezingenampilo .
Inkqubo ye- UDel Monte usike iipesika zimnandi, kodwa njengoko isitsho, zifakwe kwisiraphu enzima. Zigcina iipesika zifumile kwaye zimnandi ngokudibanisa iigram ezingama-21 zeswekile kwikomityi nganye yesiqingatha. Umbutho weAmerican Heart Association (nge Unyango lwezempilo ) icebisa ukuselwa kweswekile imihla ngemihla kungabikho ngaphezulu kwe-37.5 yeigrem kumadoda kunye ne-25 gram yabasetyhini. Ke, njengokuzonwabisa okwenziwa ngamanye amaxesha, iigram ezingama-21 siswekile eninzi sokusitya uhleli. Ngaphandle koko, ipesika iphelele iqulethe zii-13 g kuphela zeswekile . Ukuba ukhe wazithelekisa zombini, uya kwazi ukuba ayikufanelanga ukurhweba.
Iipesika ezigalelwe iswekile zizinto ezinokuhenda ngamanye amaxesha, kodwa azisondeli kwincasa yejusi yesiqhamo esitsha. Banayo inguqulelo ye-'Lite ', kodwa abayifanelanga loo mali isezantsi iswekile.
iivenkile zokutya okukhawulezayo zivulekile ngosuku lwekrisimesi
Musa ukuthenga: I-Chef Boyardee spaghetti kunye neebhola zenyama
IAmazon Zininzi izizathu zokuba ungathathi itoti yeChef Boyardee spaghetti kunye neebhola zenyama. Enye yezona zinto zibaluleke kakhulu kuba igcwele zonke iintlobo zezithako Kuya kufuneka uphephe.
Kubaqalayo, i-spaghetti kunye neebhola zenyama zifakwe ngokungathandekiyo, inguqulelo enkonkxiweyo yesosi. Inesiraphu yengqolowa ephezulu ye-fructose kunye neswekile eninzi eyongeziweyo. Ziqulathe ngaphezulu kwe-700 mg yesodiyam, amafutha apheleleyo agcweleyo kunye nokuhanjiswa kweenkozo. Yongezwe kwingqolowa, i-lactose, isoya, kunye neemveliso zezilwanyana. Oku kuthetha ukuba ayisiyiyo eyona ndlela ifanelekileyo kwabo banokuba nokunganyamezeli ukutya.
Ngama-khalori angama-280 ngekomityi nganye (kwaye ngubani otya ikomityi yale nto?) Kwisidlo esenziwe kakhulu, esityiwa kakhulu, ukutya okusemathinini, ungcono ukuphepha oku. Yenza nje isidlo sangokuhlwa esilula se-spaghetti, kwaye ukhonze abantwana abaseleyo kwisidlo sasemini. Ayisiyiyo kuphela indlela esempilweni, kodwa inencasa.
Sukuthenga: I-StarKist eqinileyo emhlophe ye-albacore tuna
IAmazon Xa kuziwa kwityhuna, okusemathinini akuyona indlela efanelekileyo yokuhamba. Ayizizo zonke ityhuna enkonkxiweyo ezoyikisayo kuwe, kodwa kungcono ukuhlala kude nazo I-StarKist ityhuna emhlophe eqinileyo emhlophe .
I-Tuna iqulethe amanqanaba aphezulu e-mercury kunezinye iintlanzi. Nangona oku kulungile kwimali yokulandelela, kunokuba yingozi kwiidosi ezinkulu. Ngenxa yamanqanaba e-mercury, i I-FDA icebisa ukutya ityhuna emhlophe kube kanye ngeveki- ukwenza ukuba kungabi lolukhetho oluhle xa ujonge ukutya okusetyenziswayo okuphezulu. Ayisiyiyo eyona ezinzileyo intlanzi ukuze ityiwe.
Ngokukodwa ngokujonga amanqanaba e-mercury, kungcono ukukhetha enye intlanzi enkonkxiweyo, njengeesalmon okanye isardadi. Ukuba ufuna ukutya ityhuna enkonkxiweyo, khetha ukukhanya okanye ityhuna eqinileyo.
Inye into i-StarKist eyiyo yile yokuba ityhuna ifakwe emanzini. Khumbula ukukhetha oku ngaphezulu kweoyile, kuba ayisiyongozi kuphela, kodwa ikwanokukhanya kumxholo wekhalori.
Musa ukuyithenga: Iimbotyi zebhaki eziswiti ezimdaka ngombala
Walmart Iimbotyi ezibhakiweyo ngokwazo zingumthombo wesondlo. Iimbotyi zihlala zithengiswa ezinkonkxeni, ke mhlawumbi sele zikhona kwisitovu sakho.
Uninzi lweenkonkxa zeembotyi ezibhakiweyo ziyadada kwisosi eyenziwe ngeetumato, iviniga, iziqholo kunye nesixa esithile seswekile. Nangona kunjalo, zipakishwe ngeepropathi eziluncedo ezifana ne-thiamine, zinc, kunye ne-selenium. Ziqulathe isixa esihle seepytates.
Konke oku kubenza babe sisidlo esinesondlo esinceda ukonyusa amajoni omzimba, sikunike amandla kwaye sikhuthaze impilo ye-thyroid (nge Unyango lwezempilo ). Iimbotyi zebhaki ezibhakiweyo ezibhaka zenziwe ngendlela efanayo- ke kufuneka zipakishwe ngazo zonke izibonelelo ezifanayo, akunjalo?
Sukungxama ngokufikelela itoti yoku kutya kunencasa eswekile. Ngenxa yayo yonke iswekile emdaka kunye ne-hickory flavoring, ezi zineswekile eninzi. Zinee-570 mg zesodium ngesiqingatha sendebe.
Ziyi-gluten kunye ne-cholesterol-yasimahla, kodwa loo nto ayizenzeli zonke izongezo ezingenampilo. Ukuba ujonga ngokusondeleyo kwizithako, uya kubona ukuba zinemibala ye-caramel.
Thatha inkonkxa eqhelekileyo yeembotyi ezibhakiweyo kwaye uzonwabise ngeswekile encinci emdaka endaweni yoko.
Musa ukuthenga: Spam ngeeshizi
IAmazon Ispemu ayikho kuluhlu lokutya oluninzi kakhulu ngesizathu. Le nguqulo, nangona kunjalo, iyacaphukisa ngakumbi.
Ugaxekile rhoqo iphezulu kakhulu kwisodiyam, kodwa ayenziwanga ngezithako ezininzi ezoyikekayo. Iqulethe i-790 gram sodium, eninzi kakhulu, kodwa ayiqulathanga iswekile eninzi okanye iikhabhohbhayithi. Ukutya okwenziwe kakhulu kunokungcamla okufrijiweyo, kodwa ayisiyonto intle yokuyibeka emzimbeni wakho. Ke, ukuba unokuyiphepha iyonke, lolona khetho lulungileyo.
Spam kunye netshizi , nangona kunjalo, ayisiyiyo kuphela, imbi kakhulu kwimpilo yakho, ikwanomdla kakhulu. Akukho flavour yetshizi yokwenene kwaye inemibala eyenziweyo ethintelwe kakhulu. Kukho ii-phosphates ezininzi ze-sodium kwitoti yeSpam eneshizi. Ngelixa ii-phosphates ngokwendalo zivela kukutya okuninzi, isixa esigqithisileyo sinokubangela umonakalo we-vascular .
Tsiba le ngalo lonke ixesha elizayo xa uyibona kwindawo yokutya enkonkxiweyo.
Sukuthenga: I-Campbell's RavioliOs
IAmazon Campbell kaThixo I-ravioli kwi-a inokubonakala ngathi yindlela elula yokuzibandakanya kwi-pinch. Kodwa, nokuba kungalinga okanye kumnandi kangakanani na, ngokuqinisekileyo ayikulungelanga.
Ukuba ufunda ngokukhawuleza Uluhlu lwezithako Uya kuchukumiseka kukubona ivithamin D, calcium, isinyithi, kunye ne potassium. Ungakuvumeli oko kukukhohlise.
Kuya kufuneka uyeke uninzi lweempazamo zokutya oku kungenatyala. I-Campbell's RavioliOs ikwanayo ne-1840 mg yesodiyam, isixa esigqithisileyo. Yiyo iipesenti ezingama-80 zamaxabiso emihla ngemihla, okukude kakhulu ukuba unganikezela kwisidlo esinye (ukuba ungabiza nokutya). Ikwanayo neekhalori ezingama-420 ngokusebenza, okuninzi, kuthathelwa ingqalelo inani lokutya okufumanayo.
I-ravioli iqulethe amafutha amaninzi kunye noshukela, ioyile yesoya, kunye nesongezelelo sempilo ye-caramel engalunganga. Kungcono ukunika le nto iphosakeleyo.
