Kukho ukutya okumbalwa okune-halo yesondlo ekhanyayo eqaqambileyo njengaleyo yesondlo-eshinyeneyo, imifuno enqabileyo yeekhalori.
Imeko yemifuno engathandabuzekiyo njengokutya kwezempilo ikhona iminyaka. Kwizizukulwana ngezizukulwana, oomama banqabile abantwana babo i-dessert ngaphambi kokuba bayigqibe imifuno yabo. Abantu abazimiseleyo ngokwempilo batyhala imifuno ibe ziingxubevange zokukrala udaka 'onencasa' ngombala oluhlaza, onambitha umhlaba. Iingcali ngezondlo zifuna ukuba sitye ubuncinci ukuya kwisithathu ukuya kwisihlanu semifuno ngemifuno ngosuku.
Emva kweminyaka yokunconywa kwemifuno, samangaliswa kukufumanisa ukuba ayizizo zonke ii-veggies ezisempilweni njengoko besicinga. Ngapha koko, kukho inani lemifuno onokuthi ube ngcono xa ugweme ngokupheleleyo.
Ewe kunjalo, gcinani engqondweni ukuba nemifuno encinci esempilweni inokubangaphezulu, yithi, i-Twinkie eqhotsiweyo okanye umlomo we-Cheese Whiz. Kodwa xa uthethathethana phakathi kweveggies, kuyanceda ukwazi ukuba zeziphi ezinokuhambisa ezona mpembelelo zinamandla zokutya - kwaye zeziphi ezinokukubeka emngciphekweni weengxaki zesisu, iintlungu zesisu, kunye nokubi.
Yitya: Iiradishes
Ukuba ukhangele i-veggie emnandi njengoko inesondlo, ngokuqinisekileyo i-radishes ayiyi kudanisa. Ngaphandle kokuba nejusi kwaye igcwele incasa (nokuba iswiti okanye iyarhabaxa, kuxhomekeke kudidi lweeradish), le mifuno yengcambu ixhaphake kakhulu, isetyenziswa kuyo yonke into ukusuka kwiisaladi ukuya kwityu. Mfutshane ngexesha? Nika i-radishes yakho isilayidi esheshayo kwaye uyonwabele iluhlaza ngokulula okulula. Ndiyayithanda i-peppery bite kwaye ndiphantse ukunambitheka okukrakraradishes, 'uMat Bolus, umpheki olawulayo eThe 404 Kitchen eNashville, wandixelela.Ukulinganisa ezo flavour ndiyathanda ukuzitya nge-ricotta cheese, ubusi kunye neoyile ye-olive.
Zizo ephezulu kwifayibha kunye neekhalori ezisezantsi kunye neecarbs, ke qhubeka uye ufumane imunch yakho.
Yitya: Iikhukhamba
Iikhukhamba yenye yemifuno endiyithandayo ngenxa yezizathu ezininzi. Okokuqala, akufuneki ubapheke (ndimalunga nokonga ixesha). Okwesibini, zihlaziya kakhulu (ndiyathanda ukuphosa izilayi ezimbalwa emanzini am ukutshintsha izinto). Okokugqibela, benza indibaniselwano elungileyo malunga nayo nayiphi na into-ityhuna, iitumato, ihummus, ivatala, uyiqamba igama.
Ngaphezu, ngoku Iposi likaHuffington , iikomkomere zithathwa njengeyona mifuno isempilweni. Zizele zizondlo, kubandakanya i-potassium, ivithamin K, kunye ne-flavonoids, ezizinto ezichasayo, ezinokukunceda ukunciphisa umngcipheko weesifo somhlaza kunye nesifo sentliziyo. Ngaba sikhankanyile ukhukhamba nazo zihlekisa ngokulula ukwetyisa? Kuvakala ngathi uphumelele macala onke kum.
Yitya: iZucchini
Njengamakhukhamba, i-zucchini ikwajongwa njengenye ye eyona mifuno kulula ukuyetyisa , eyenza ukuba ibe lukhetho olukhulu kuye nakubani na ofumana rhoqo iintlungu zesisu. Eyona nto ingcono, kulula ukuyilungiselela, ihlala ifuna ukupheka kancinci. 'Isikwashi seZucchini siluhlaza,' umbhali wokutya osekwe eBrooklyn kunye nosomashishini, Hetty McKinnon , wandixelela kudliwanondlebe. Zichebe kwiiribhoni zenze 'zoodles' (ii-noodle zucchini) okanye uzame ulungiselelo lwam endiluthandayo-edityaniswe ne-pearl couscous kunye ne-chili-lemon ricotta.
Itya: Rutabaga
Ukuba awuzukufumana ubumnandi obuyi-rutabaga, ngokuqinisekileyo uyaphoswa. Ngokobuchwephesha a ukunqumla phakathi kweklabishi kunye netheniphu , le veggie yengcambu ikrisimusi kwaye inencindi enencasa emnandi eyenza ukuba ibe bhetyebhetye. 'Ndiyathanda ukugcoba i-rutabagas ngobisi oluncinci kunye nekhrim, njengeetapile, okanye ukongeza ezinye iitapile kwiitapile ezicujiweyo,' ubhale watsho umhleli wokutya u-Faith Dunard IKitchn , 'Bongeza umbala kunye nencasa, kwaye bonke ngokwabo baxuba igolide emnandi kunye nemibala.'
I-Rutabagas ilula emathunjini, ngokukaChris Kresser, MS, L.Ac, umbhali we INew York Times umthengisi ogqibelele, Ikhowudi yakho yePaleo , kuba iphezulu kwifayibha enyibilikayo, kodwa isezantsi kwifayibha engenakunyibilika.
Itya: Yams
Njenge-rutabaga, i-yam yenye yokutya okuhambelana namathumbu, ngokwe-Kresser, ngenxa yexabiso eliphakamileyo elinyibilikayo. Ibhonasi eyongeziweyo: ii-yam nazo zingumthombo omnandi weevithamini C kunye ne-B6. Ngapha koko, ikomityi enye yeemazi ibonelela phantse iipesenti ezingama-20 yemfuno yemihla ngemihla nganye yezi zinongo.
Yitya: Iminqathe
Iikherothi yenye yemifuno ebalaseleyo ebonakala ngathi iyabethwa kunye nabadlayo. 'Iminqathe yenye yemifuno endiyithandayo ukubamba ukutya okulula. I-Dietician kunye nesondlo McKel Hill ekwabelwana ngayo kwiwebhusayithi yakhe. 'Ezihlwili, eziswiti kancinci, kunye namanzi amnandi, iminqathe zilungile ekusebenziseni izitya ezinencasa nezinencasa.'
Iikherothi zixhaphake kakhulu kwaye zinokutyiwa ziluhlaza okanye ziphekwe kuyo nayiphi na into esuka kwis smoothie ukuya kwisuphu okanye nakwikhekhe. Iminqathe ikwangumthombo omkhulu wevithamini B, ivithamin C, ivithamin D, i-beta carotene, i-olic acid, i-potassium, i-magnesium kunye nefayibha. Njengamakhukhamba, banokunceda ukucoca amathumbu, kubenze babe lukhetho olukhulu lwe-veggie kuye nakubani na ofumana ukuqhina rhoqo.
Yitya: Iseleri
Ukuba ujonga iindlela zokuphalaza iipawundi ezingafunekiyo, unokufuna ukuthathela ingqalelo ukufaka iselery ngakumbi kwisidlo sakho. 'Nangona inzululwazi ingaqinisekanga ukuba ithatha iikhalori ezingakumbi ukwetyisaisileriKunokuba uyitye, le mifuno ilunge kakhulu ukuba ungatya ikrwada ukuba utya ukutya, 'Maat van Uitert, umbhali we Izinto ezi-Organic ngokhetho: (Imfihlelo) Isikhokelo soMvukelo kugadi engasemva , undixelele. Iqukethe iikhalori ezili-16 kwaye iyakwanelisa isidingo sakho sokutya ukuba unqwenela into yokuhlafuna. Igcwele ivithamin K, kwaye inokunceda ukuthoba i-cholesterol yakho. '
Yitya: Iipepile zentsimbi
Iipelepele zeBell ziyinambitheka, imifuno ekrwada enokusetyenziswa kuzo zombini iifomathi eziluhlaza neziphekiweyo. Zilungiselelwe ukuba zityiwe ziluhlaza kwiisaladi, okanye zisebenza njengesitya sokugcwalisa kunye nokubhaka. Kwaye zezona zithako ziphambili kwi isofrito , Isiseko sevumba lokupheka kweCaribbean, kunye nesitshixo sokupheka kusapho lwam lwaseCuba. I-flavour yabo iyahluka ngokuxhomekeka kumbala wabo, ngokuluhlaza kupholile kwaye kukrakra kancinci, kwaye bomvu kuba mnandi njengoko ufumana. Kwaye ngelixa zinokubonakala zahlukile omnye komnye, zizonke ezi Imifuno efanayo ; uluhlaza awutyheli nje, njengoko ubutyheli bubomvu nje obungavuthwanga. Ukuyikhupha phezulu, zilunge kakhulu kuwe, njengoko ziphezulu ngaphakathi ivithamin C kwaye ifayibha . Banamanqanaba abalulekileyo e-potassium, nemagniziyam, kunye nomthamo weevithamini, ke ngokuqinisekileyo yitya uyonwabele.
Musa ukutya: Itswele
Ukubathanda okanye ukubathiya, amatswele ayakhohlisa ukunqanda. Kwiindawo zokutyela kwihlabathi liphela, ezi globhu zinqabileyo zikho kuyo yonke into ukusuka burger ukuya bahn mi.
Kodwa ukuba isisu sakho sisecaleni elibuthathaka, unokufuna ukuqhubeka ngononophelo malunga namatswele. Itswele line fructan , i-carbohydrate eyaziwayo ngokubangela iingxaki ezinzima zesisu. Itswele, kunye nezinye Imifuno ye allium Njengama-leek kunye ne-shallots, kunokuba nzima ukuba umzimba wakho ufunxe kwaye ubangele umxholo wamanzi ogqithisileyo emathunjini akho. Ngenxa yoko, ukwehla i-anyanisi kunokuzisa ukuqunjelwa kunye nokungonwabi.
Kulabo banengxaki yokuqaqanjelwa sisisu okanye isisu esisisi, itswele linokunyusa isitshisa - ngakumbi xa ityiwe iluhlaza. Kwaye ukuba ukwiziyobisi ezinciphisa igazi okanye unesifo se-hemophilia okanye esinye isifo esijija igazi, itswele linokuthintela igazi lakho ekunqandeni indlela ekufuneka yenziwe ngayo.
Kwinqanaba lesondlo, awulahleki kakhulu ngokusika i-anyanisi ekudleni kwakho. Itswele ngokuyintloko lenziwe amanzi, ifayibha, kunye neecarbs , ke unokupakisha isondlo sakho ngokukuko ngokufikelela isipinatshi, iminqathe, okanye nayiphi na eminye imifuno enesondlo ebhalwe 'yitya' kolu luhlu.
Musa ukutya: iitapile
Kunzima ukucinga ngokutshekisha imifuno esisinika iifrithi zaseFrance, iitot tot, kunye neetapile okanye igratin. Ukongeza ekubeni mnandi kwaye ubhetyebhetye, iitapile zitshiphu kwaye zifumaneka ngokubanzi.
Kodwa, ngokutsho kwezazinzulu Isikolo seHarvard seMpilo (ngubani ongazukubiza iitapile imifuno), ziphezulu kwii-carbohydrate- uhlobo olwetyiwa ngumzimba ngokukhawuleza, nto leyo ebangela ukuba iswekile yegazi kunye ne-insulin inyuke ngokukhawuleza, emva koko yehle. Ukutya ikomityi enye yee-spuds, ke, kunesiphumo esilinganayo kwiswekile yegazi lakho njengenkonkxa yesoda okanye ukukhonzwa kweembotyi zejeli.
Kwa ezo nzululwazi zeHarvard zaye zadibanisa iitapile kunye nokuzuza ubunzima kunye neswekile, zikhomba kwizifundo apho abantu abatya ngaphezulu iifriji okanye ibhaka okanye iitapile ezicujiweyo bafaka iiponti, ngelixa abo banciphisile ukutya kwabo izitya zeetapile banciphile. Bakwaphawule ukuba isifundo esifanayo esifunyenwe rhoqo ekusebenziseni iitapile sikhokelele kumngcipheko wesifo seswekile phakathi kwabafazi.
Ukuze ugcine iswekile yegazi kunye nobunzima bakho ekutyibilikeni, khetha ezinye iitapile, ezinjengokhozo olupheleleyo njengerayisi emdaka kunye nequinoa.
Musa ukutya: iitumato enkonkxiweyo
Imifanekiso kaGetty 'Khawume ngoku,' uyakhala. 'Iitumato sisiqhamo.' Ukuthetha kakuhle ngezityalo, ulungile. Kodwa isondlo Ndithatha , Igama elithi 'iziqhamo' lisetyenziselwa ukubonisa imveliso eswiti edla ngokusetyenziswa kwiidyuli, ngelixa igama elithi 'imifuno' lisetyenziswa kwizityalo ezisezantsi-fructose. Iziqhamo zezityalo ezinje ngetumato, ii-eggplants, kunye namathanga zihlelwa njengemifuno zizondlo-kunye nababhali abahle Ukucocwa .
Ukuqhubeka. Utamatisi omtsha iqulethe itoni yezondlo, kubandakanya umhlaza wokulwa ne-antioxidants. Kodwa ukuba uninzi lweetumato ozityayo zivela kwitoti, banokuba benza i ngqo ngokuchasene . Kungenxa yokuba ezinye iinkonkxa zenziwe ngekhemikhali ebizwa ngokuba yi-bisphenol-A (ekwabizwa ngokuba yi-BPA). Le khemikhali, xa idityaniswe neasidi eninzi efumaneka kwitumato, inokuba yingozi.
Xa kuziwa kwitumato, i-fresh ngokuqinisekileyo ilungile kwaye iphekiwe kunokuba ngcono, ngokuka-Uitert. 'Ngelixa iitumato zinokutyiwa ziluhlaza, xa ziphekiwe, yonyusa inani le-lycopene, into ebalulekileyo yokuphilisa ebonakalise ukuba kunciphisa umngcipheko womhlaza kunye nokuhlaselwa sisifo sentliziyo,' uyachaza. 'Xa iphekiwe, iyafumaneka ngakumbi kwi-bioava, evumela ukuba ukwetyise kwaye ungene kwezinye ii-antioxidants ezinamandla.'
Musa ukutya: Isityalo seqanda
Eqinile kwaye enentliziyo entle, isitshalo seqanda sisetyenziswa rhoqo njenge inyama ebambeleyo kwii-kebabs, ii-burger, kunye nee-fry-frys. Ii-eggplants- aka aubergines- ngelixa zimnandi kwaye zizaliswa, ayisiyoyona mifuno isempilweni (nangona, njengoko besitshilo apha ngasentla, ukuba sithetha ngezityalo Isitshalo seqanda sisisiqhamo ).
Kubaqalayo, ii-eggplants azilingani ukungabikho kweprotheni kwaye ufumane isahlulo esikhulu seekhalori zabo iswekile . Ngaphandle koko, ii-eggplants ziyinxalenye ye- usapho lwe-nightshade , iqela lemifuno elibandakanya iipepile, iitapile, icuba, iitumato, kunye netomatillos. Nangona le mifuno ityiwe ngaphezulu kwamakhulu eminyaka, inxulunyaniswa neengxaki ezithile zempilo ngenxa yomxholo we-solanine. Solanine yityhefu ekrakra yokunambitha i-glycoalkaloid, eveliswa zizityalo njenge indlela yokuzikhusela ngokuchasene namarhamncwa (amarhamncwa anje ngogogo wakho wokupheka we-Parmesan, umzekelo). Kwixabiso elikhulu, i-solanine inokubangela iingxaki zesisu.
Ii-eggplants zine-calcium oxalates , ezinokuthi-ngobuninzi obuphezulu-zikhuthaze amatye ezintso. Kwaye okokugqibela, xa kunikezelwa kwiindidi ezithile zeesitya, ukuthungwa kwesipinki seqanda kukuvumela oko cwina iitoni zamafutha kunye netyuwa .
I-hardneck vs igalikhi ethambileyo
Musa ukutya: Ithanga elitsha
Okokuqala, oku kulungileyo: Amathanga amnandi kwaye ayasebenziseka, kwaye aqulathe ifayibha, i-potassium, kunye nevithamin C. ubukhulu becala, ubungozi bamathanga abukho kumongo wesondlo, kodwa bubungozi obuhamba nokulungiselela. Ngombulelo kulusu lwabo oluqinileyo kunye nokumila okungaqhelekanga, amathanga akwinqanaba njenge enye yemifuno eyingozi kakhulu (okanye ukuba sithetha ngezityalo, iziqhamo) ukusika nokulungiselela.
Ukuphanda iingozi zamathanga, iqela lezazinzulu elivela kwiYunivesithi yase-SUNY Upstate Medical kwi Syracuse lenze ukufunda ngeemela ezahlukeneyo zasekhitshini, iimela zethanga, kunye nezandla ze-cadaver. Ngokwabaphandi, ukwenzakala njengokugqojozwa kwezandla kunye nokuqhekeka kwakuqhelekile xa kuqatywa ithanga. Oososayensi bacebisa ukubambelela kwizixhobo ezenzelwe ngokukodwa ukukrolwa kwethanga xa ulungiselela ukuwa kwemifuno ukunqanda ukwenzakala okungathethekiyo - okanye kungcono kodwa, ukushiya ithanga lisikiwe kunye needayisi kubapheki abaziingcali. Ukuba akukho bapheki baqeqeshiweyo, unokuhlala utshintsha amathanga kwimifuno efana neetapile okanye iminqathe- okanye nangcono, bamba ezinye zezinto ezisemathinini. Uya kufumana izibonelelo ezifanayo zesondlo ngaphandle komngcipheko wokulimala.
Musa ukutya: Umbona
Xa kufikwa ekutyeni okungabalulekanga kwaseMelika, umbona ulungile emva kwepie yeapile kunye neehambhega. Kwaye imifuno eqaqambileyo, etyheli ayikho ngaphandle kwezibonelelo zayo zempilo: ingqolowa iqulethe phytochemicals ezinje nge-lutein kunye ne-zeaxanthin , ezinokukunceda ukukhuthaza umbono wezempilo. Ikwanazo izondlo ezifana ne-iron, i-potassium, kunye ne-vitamin B.
Kodwa kukho izizathu zokuba kutheni ungafuna ukunciphisa ukutya kwakho umbona, ngakumbi ukuba ukunciphisa umzimba yinjongo yakho. IHarvard ukufunda bafumanisa ukuba izifundo ezazisitya ingqolowa engaphezulu zazithanda ukupakisha iipawundi. Ubungakanani bobunzima obufunyenwe kumbona udlule ngaphaya kweeponti nxiba eminye imifuno enesitatshi efana neetapile kunye nee-ertyisi.
Isizathu sokusetyenziswa kombona kunokukhuthaza ukuzuza ubunzima bunento yokwenza nayo Isalathiso seGlycemic ephezulu , ebangela ukuba iswekile yegazi inyuke. I-spike kwiswekile yegazi inokukhokelela kwiminqweno yokutya okungenampilo- hayi ngokungafaniyo nespiki esilandelayo ukutya iitapile okanye isilayi sesonka esimhlophe.
Ngaphezulu kwayo yonke into, umbona ubandakanya phytate , i-phytonutrient enokuthintela ukufunxwa kwe-zinc, i-iron kunye ne-selenium.
Musa ukutya: ii-ertyisi
Uyakhumbula ukuba isifundo saseHarvard esithethileyo safumanisa ukuba imifuno enesitatshi efana nombona kunye neetapile inokukhokelela ekuzuzeni ubunzima? Ewe, ngokunjalo nee-ertyisi .
Njengombona, ii-ertyisi zine Isalathiso seGlycemic ephezulu kwaye kunokubangela iipikhi kumanqanaba eswekile yegazi xa isetyenziswe kakhulu. Njengombona, ii-ertyisi ziqulathe phytates ezigcina izakhamzimba eziphambili ekubeni zifunxwe.
Njengembotyi, ii-ertyisi ziphezulu kwii-protease inhibitors ezinokuthintela iiproteni ekubeni zifunxwe ngokufanelekileyo ngumzimba. Oku kunokubangela ukuba umzimba wakho uhlawule ngaphezulu ngokuvelisa izixa ze-enzymes ezithile, ezinokuthi zikhokelele kwiingxaki ezinje ngokudumba kunye nokungahambelani komzimba.
Kananjalo njengezinye iimbotyi, ii-ertyisi zigcwele IINKCUKACHA (I-oligo-, di-, mono-saccharides kunye neepolols). Eli qela leeCarbs linokubangela ukudumba nokungonwabi. Iipeyisi eziluhlaza nazo ziqulathe Iimfundiso (nangona ku-l amanqanaba ower kunezinye iimbotyi , ezinxulunyaniswa neengxaki ezinje ngokudumba kunye neemeko ezinjengesifo se-celiac, isifo seswekile, kunye nesifo samathambo.
Musa ukutya: Iimbotyi eziluhlaza
Iimbotyi-ziphekiwe, ziluhlaza, okanye kungenjalo-sele ziphantsi koqwalaselo ukusuka izondlo ezithile yokuqulatha i-FODMAPS yokuphelisa ingxaki yokugaya. Kodwa xa kufikwa ekutyeni iimbotyi ezithile eluhlaza , ingxaki isenokuba nkulu ngakumbi.
Iintlobo ngeentlobo zemidumba, kubandakanya iimbotyi ezibanzi, iimbotyi zezintso ezimhlophe, kunye neembotyi ezibomvu zezintso, ngokwendalo ziqulathe ityhefu ye-phytohaemagglutinin ngaphambi kokuba ziphekwe. UPhytohaemagglutinin yi-lectin enokubangela i-gastroenteritis, imeko enokubangela ukugabha kunye isicaphucaphu . Kwiiyure ezimbalwa zokutya iimbotyi zezintso eluhlaza, urhudo okanye iintlungu zesisu inokulandela. Ukutya okumbalwa njengeembotyi ezine ezingaphekwanga inokuvelisa ezi mpawu.
Ukucima i-phytohaemagglutinin enetyhefu, kufuneka ubilise iimbotyi imizuzu elishumi. Kubalulekile ukuba amanzi abile, kuba amaqondo obushushu asezantsi anokunyusa ubuthi kwiimbotyi. Ukuze ukhuseleke ngakumbi, unokufuna ukucwina ubhontshisi ubusuku bonke okanye ubuncinci beeyure ezintlanu ngaphambi kokubilisa ukuze ususe naziphi na iityhefu ezinenkani. Qiniseka ukuba ulahla amanzi emva kokuntywila; Sukusebenzisa la manzi uwasebenzisileyo xa ubilisa ukubilisa iimbotyi.
