Lapho udinga ukudla imifino eluhlaza nezithelo

Manje ekudleni okuphilayo, noma "phila" (okuluhlaza) ukudla - isisekelo esilula, esisha futhi esicebile ekhiqiza izinto eziwusizo. Ama-gourmet akhetha ukunambitheka imikhiqizo ngendlela yabo yemvelo, ejabulela ubuqiniso bokunambitheka, umbala nokuhogela. Uma kudingeka ukuba udle imifino eluhlaza kanye nezithelo nokuthi lolu hlobo lokudla luwusizo kangakanani?

Ngakho ubuyele ekudleni okuluhlaza?

Ngolunye usuku, ekuqaleni kweminyaka eminingi, umonakalo wamaphahlazi wehla ucezu lwenyama noma ambalwa okusanhlamvu emlilweni. Futhi sesinambithe imikhiqizo eyadlula "ukuhlolwa komlilo", ngifinyelela esiphethweni sokuthi kuleli fomu baningi kakhulu! Kanjalo kwaphela isikhathi sokudla okuluhlaza okwesibhakabhaka, futhi isikhathi sokupheka esiphumeziwe esiye saqhubeka kuze kube namuhla sifikile. Kodwa-ke, njengoba bezila ukudla okwakusasa kakhulu, abantu abaningi abanandaba ukubuyela emithonjeni yesiko lokudla. Ingxabano yabo eyinhloko ukuthi ukudla okuluhlaza akuguquki ukwakheka kwangempela kwemikhiqizo, balondoloza wonke amavithamini namaminerali ayigugu anemvelo. Isistimu yemfashini yokudla okuluhlaza akuyona indlela yokudla, kepha kunendlela yokuphila. Kodwa nokho, njengomthetho, "russula" elandelanayo ngempela ayinaso isisindo esiningi. Ngaphezu kwalokho, ngokushintshela ekudleni okuluhlaza, ezinyangeni ezintathu zokuqala kulula ukulahlekelwa ngu-8-10 kg. Phela, badla abacebile nge-fibre enjalo ewusizo, kodwa hhayi izipho eziphakeme kakhulu zekhalori zemvelo - imifino, okusanhlamvu, ubhontshisi, amantongomane nezithelo.

Umanyolo wokudoba

I-fibre etholakala emifino nezithelo iyisithako esibalulekile cishe konke ukudla okudlayo, amandla ayo ukuthi igcwalisa ngokushesha isisu futhi inika umuzwa wokuphuza, kanti kunamafutha amancane ekudleni kokutshala. ukudla okuluhlaza kuvunyelwe, kepha udla okungakanani uhlobo oluhlaza? Futhi, ngokwemvelo, akukho ushukela, utshwala, ushokoledi, isinkwa nokubhaka - yonke le mikhiqizo iye yathola ukwelashwa okukhulu okushisa. izilwane "zokudla okuluhlaza" ezivela ezinhlelweni nemifino esisha: kwaziwa, isibonelo, ukuthi kukhona ushukela olwengeziwe ku-i-bulb kunama-cookie! Imikhiqizo engavumelekile yobisi, amakhowe aluhlaza kanye nokudla okusanhlamvu kuhambisana ngokuhambisana nokudla kwabalandeli bezinto zokudla eziphilayo. Kuyashesha kakhulu: Ngathengile ikhukhamba ne-utamatisi (noma ngibhuqa ebhedeni engadini), ngiyageza, ngidla, futhi angidingi ukuyipheka! Kodwa-ke, imikhuba ye-fashion gastronomic yamanje ayiyona "izindlu zezindlu ezithembekile" ezikhathele ukuma ngesitofu. Ukupheka kubo ngokuvamile kuyinto yokuzilibazisa oyithandayo. Bapheka ngeso lengqondo, basebenzisa amahora ekhishini, behlanza, bahlambalaza, baxuba izipho zemvelo, bahluma ngentshiseko imbewu nobhontshisi, bomisa amakhambi, futhi bome izithelo. Futhi, abalandeli bokudla okuluhlaza baphoqelekile ukuba baqonde imikhiqizo yokudla ngokugcwele, ngoba uma uhlela ukudla isidumbu semvu eluhlaza noma ukuphuza ingilazi yobisi obungasetshenziswanga, ukuqiniseka ngokuphelele ekuhlanzeni kwabo okungajwayelekile kuyisiqinisekiso esiyinhloko sokuthi lokhu ngeke kube isidlo sokugcina empilweni yakho.

Ukupheka Okukhethekile

Ngokwenhlobo "ikhodi yokudla eluhlaza", isitofu, i-ovini noma umlilo ovulekile ukupheka awukwazi ukusetshenziselwa, kodwa akukafanelekile ukulahla ukushisa. Isibonelo, izithelo, imifino nama-mushroom angomiswa elangeni. Ngemuva kokwelashwa okunjalo, akulondolozi nje kuphela, kodwa futhi ukwandisa izindawo zabo eziwusizo (ukuhlushwa kwamavithamini ukwanda ngenxa yokukhuphuka kwamanzi), futhi futhi ukuthola ukunambitheka okucacile. Le ndlela yokukhiqiza imikhiqizo ayinzima kakhulu futhi ingahle ibonakale. Isibonelo, utamatisi omisiwe we-cherry yi-dairy yendabuko ngokuvamile ayetshenziswanga ngendlela ethize njengokudla okuluhlaza, kepha nakwejwayelekile futhi cishe "ukudla okudliwayo" ukudla kwaseMedithera. Kodwa-ke, ukuthathwa ngokumiswa nokomiswa ngezindlela zemvelo kakhulu, ungakhohlwa ukuthi ingakanani imvelo yomhlaba kanye nekhwalithi yamandla elanga ashintshile (hhayi okungcono) phezu kwezimbalwa ezidlule zeminyaka eyizigidi. Ukuqaphela lokhu, "ukudla okuluhlaza okusebenzayo" okusebenzayo kuyasiza ekuthuthukiseni impucuko - bayashintshwa ngaphandle kokuzwela ngamanqamu noma ama-dryer kagesi. Lezi zindlela zokuzivumelanisa zivumela ukulungiselela okugcwele izitsha ezihlukahlukene, ngokushintsha kakhulu ukunambitheka kwabo, ukuvumelana nokubukeka. Ngesikhathi esifanayo, izinga lokushisa elisetshenzisiwe alidluli ukudla okungaphezulu okuvunyelwe okuyi-50 ° C okuphansi kakhulu! Kodwa-ke, le ndlela yokupheka ayilula kakhulu njengokucubungula ukudla esitofu noma ngomlilo. Kungaba okunengqondo ukucabanga ukuthi ukulungiswa kwesidlo esinokufudumala okunjalo kuyinkqubo ende kakhulu. Ngakho-ke: ngezinye izikhathi ubuciko bokucubungula buhlelwe amahora ambalwa noma ngisho nosuku! Kodwa indlela enobumnene yokushisa ukwelashwa kwabathandekayo bokudla kokudla okuluhlaza kubhekwa njengesihle ngesizathu esihle. Ukuthi ukuvuthwa kwamavithamini nokumbiwa kwamaminerali omisiwe kanye nezithelo kungabonakali ngokungafani nokuhlelwa kwezithelo ezivame ukufakazelwa ososayensi ngokuphindaphindiwe. Ngendlela, ngokusebenzisa amazinga okushisa aphansi, laba bantu abagulayo abaphathi nje ukupheka izinto eziwusizo zamasobho kanye nama-compotes, kodwa babhaka ngisho namaqebelengwane futhi okuthiwa "amahlumela", izinkwa eziwusizo ezivela emhlabathini okusanhlamvu kanye nosawoti!

Indlela yesayensi

Ngakho, emuva kocwaningo lwesayensi. Ngokwemvelo, ukuhola izondlo zomhlaba jikelele kuye kwafakazela ukuthi ukwelashwa okushisayo empeleni kubulala cishe zonke izinto ezibalulekile eziqukethwe ukudla. Ingabe ufuna ukuphazamisa umkhiqizo omuhle? Akukho lutho olulula! Mane nje ungeze amanzi kuwo bese upheka kahle. Ukusuka ku-30 ​​kuya ku-90% we-vitamin C, okubaluleke kakhulu ekugcineni ubuhle nempilo, ihlala epanini, futhi amavithamini B adingekayo ekukhiqizeni amandla "aqhume ngokuphelele". Mayelana nalokho, yiziphi izinto eziwusizo eziguqulwa emva kokucubungulwa kwemikhiqizo enjenge-deep-fryer noma epanini lokuthosa, izazi zesifo sofuzo ngisho nokwesaba ukuzwakala. Ngakho-ke, isibonelo, noma yikuphi iklabishi kungcono ukuyisebenzisa ngomusa. Lokhu kuyasiza kakhulu: kwanele ukuba udle lokhu okuhlaza okuyimifino eluhlaza izikhathi ezingu-6-8 ngenyanga - futhi awunayo umdlavuza wesinye isisu. I-cruciferous ephekiwe neyesikebhe ishiya izindawo zayo eziyigugu. Kunobufakazi bokuthi ukusetshenziswa kwanoma yikuphi imifino eluhlaza - ukuvimbela kakhulu umdlavuza, ikakhulukazi umdlavuza wepheshana. Emzimbeni we "ukudla okuluhlaza" wathola izinga eliphezulu le-carotenoids - izinto eziqinisa isimiso somzimba. Nakuba enye i-immunostimulant - lycopene yemvelo - abathandi bokudla "bukhoma" ayitholakali. Kuningi, isibonelo, ku-utamatisi, kodwa, maye, kufaniswe kuphela ngemva kokucubungula okushisayo komthwali wesithwala. Ngakho i-ketchup, engavamile, iyasiza kakhulu kunotamatisi omusha.

Ukukhetha okuhle kakhulu

Ukudla okunomsoco, njengento yonke ekuphileni kwethu, kuyasiza ekulinganiseni. Ungahambi kuzo zonke izinto ezingathí sina! Thatha kulesi simiso sokudla okuyisimiso esiyigugu ngempela futhi "unqume" ukuba usebenze impilo yabo.

Izinzuzo zemvelo:

Ekudleni kwabalandeli bezinhlelo zokudla okuluhlaza kukhona imifino nezithelo eziningi, izinzuzo zazo ezibonakalayo. I-Norm - ama-5 kuya ku-7 ama-servings wemikhiqizo enjalo ngosuku (khumbula ukuthi ubukhulu bayo bulinganiselwe: yilowo nalowo akufanele abe ngaphezu kuka-100-150 g. Ukusebenzisa kabi i-fiber plant, ubungozi "ukulayisha ngaphezulu" uhlelo lokugaya, oluzobhekana nezinkinga nge-pancreatic and osteoporosis). Imikhiqizo yemifino enomsoco icebile fiber, esiza ukunciphisa isisindo futhi ithuluzi elivikelayo elisiza ukunciphisa ingozi yomdlavuza. Uma ungabonakali inyama ukuze ukhiphe ukushisa njengokukhathala noma ukugcoba, bese kugcina amavithamini amaningi. Futhi okubaluleke kakhulu, akukho izinto ezengeziwe eziyingozi eziyakhiwa, njenge-hydrogen sulphide, ammonia ne-mutagenic pyrolyzates, engakwazi ukushintsha izinguquko ezimbi emzimbeni womuntu ezingeni le-DNA! Kuzinhlanzi zezinhlanzi, inqubo yokulungiselela engabambezeli, ama-polyunsaturated fatty acids (ngokuyinhloko i-omega-3) ahlala engashintshi futhi avikele ngenhliziyo ngenhliziyo nemithwalo yegazi kusukela ekwakheni i-thrombi, ukunciphisa i-viscosity yegazi kanye nesamba samafutha aqukethwe kuwo, futhi ivuselele ukuguqula umzimba ukucindezela.

Amaminithi wezemvelo:

Kulabo abakhetha ukudla kwemifino, kubalulekile ukugcwalisa amasheya amanye amaminerali "emvelaphi yezilwane". Ngakho, imithombo enhle yensimbi i-almonds, ubhontshisi, tofu. Ukukhokhela ukutholakala kwe-calcium kungaba, kufaka phakathi kokudla iklabishi, i-soy, amakhiwane. Amafutha acacity ukudweba kusuka linseed, amafutha omnqumo, walnuts. Ukuningi kokudla okuluhlaza, ikakhulukazi ukusetshenziswa okungenakuqhathaniswa kwe-fiber, kungabangela ukudabuka kwesigubhu sokudla kwamathumbu, futhi kubantu abanezinkinga ezingavamile ze-gastroenterological - ukwandisa kwezifo ezikhona, njengoba ukugaya kwayo kuhlale kuwumthwalo omkhulu ezithombeni zokugaya, ikakhulukazi ama-pancreas. Kukhona imikhiqizo engcono kakhulu ekuxilwe ngemva kokwelashwa kokushisa, kodwa ingaba yingozi ngaphandle kokuyidlulisa. Kulolu hlu: utamatisi, amazambane, amaqanda, inyama nenhlanzi. Ukuntuleka kokwelapha okushisa kungabangela ukuthi akuwona wonke amabhaktheriya e-pathogenic nezinto eziyingozi ezizobhujiswa. Ingozi "yokubamba" i-salmonella, ibhethri eyingozi i-Vibrio para-heamolyticus, u-E. coli noma i-alkaloid enobuthi solanine ye "russula" inkulu. Ngakho akufanelekile ngempela ukusebenzisa ukudla okuluhlaza ohlwini olunikezwe ngenhla. Izakhamuzi zeluleka: konke kuye ngokuthi yikuphi ukudla okunamathela kuye, ukudla kwakho kufanele kube okugcwele futhi okuhlukahlukene. Lokhu kusebenza kokubili imikhiqizo ngokwayo, kanye nezindlela zokulungiselela. Eyaziwa kusukela ebuntwaneni, ukubusa kwe "ncazelo yegolide" futhi nakhu kulungile! Zingaki izinyathelo ezilula zokulinda - futhi ungakwazi ukujabulela ngokuphephile ukudla "okubukhoma"!

Imikhiqizo kumele ihlelwe ngokuphelele!

Imifino nezithelo ziye zasindisa izinto eziwusizo, zigeze ngaphansi kwamanzi asebenzayo. Imifino kanye ulethisi "hlambulula" esitsheni. Uma kunesidingo ukugaya imifino noma izithelo, uwafake kwi-grater epulasitiki. Khumbula ukuthi lapho izithelo zihlangana nensimbi, wonke amavithamini akhona kuwo abhujiswa ngokushesha. Izitsha eziphekwe "okuluhlaza", dla ngokushesha. Ngokukhanya futhi ngaphansi kwethonya le-oksijeni, izinzuzo ziyaqhuma, "ngenkathi izidakamizwa ezinobungozi zikhula ngokushesha, ngesikhathi sokudla ungaphuzi okuningi ketshezi ukuze ugweme ukuqhaqhaqhaza, hlaya ucezu ngalunye okungenani imizuzwana engu-15 ngaphezulu. Sebenzisa ama-condiments: amafutha omnqumo, ijusi lemon , ama-herbs okubabayo, izinongo, ama-marinades. Khona-ke uhlanza ukunambitheka kwezitsha, unike umzimba umzimba ngezakhi ezengeziwe, ukwenza kube lula ukufana nokudla kwe-Pepper, isinamoni, i-tarragon, i-coriander, ngaphezu kwalokho, bayakwazi ukunciphisa ama-microorganisms e-pathogenic equkethwe ukudla okuluhlaza.