Iimpazamo ezili-9 ezixhaphakileyo zaseKitchen

Umxholo

• Uphengululo lwe

Nokuba uphosa ukutya okona kutya kulungileyo, unokugcina kwaye uzilungiselele ngeendlela eziziphangayo (kunye nomzimba wakho) zezona zisondlo uzifunayo. Nazi iindlela ezilithoba zeekhitshi zokuphepha.

Impazamo # 1: Velisa umthwalo omninzi

Ngokuqinisekileyo, ukwenza igrosari enye enkulu ekuqaleni kweveki kubonakala ngathi yindlela engasileliyo yokufumana isihlanu sakho ngosuku. Kodwa iivithamini kunye neeminerali kwiziqhamo kunye nemifuno ziqala ukunciphisa umzuzu wokuvuna, okuthetha ukuba ixesha elide ugcina imveliso, izondlo ezimbalwa eziza kuba nazo. Emva kweveki efrijini, umzekelo, isipinatshi sigcina nje isiqingatha se-folate kunye neepesenti ezingama-60 ze-lutein (i-antioxidant ehambelana namehlo asempilweni). I-Broccoli ilahleka malunga neepesenti ezingama-62 ze-flavonoids (i-antioxidant compounds enceda ukukhusela umhlaza nesifo senhliziyo) kwiintsuku ezili-10.

Isisombululo: Thenga iibhetshi ezincinci kabini ngeveki. Ukuba awukwazi ukuthenga yonke imihla embalwa, hamba ubanda. Ezi ziqhamo kunye nemifuno zivunwa kwinqanaba lazo kwaye ziyaqhwa ngokukhawuleza. Ngenxa yokuba imveliso ayivelwanga kwioksijini, izondlo zihlala zizinzile unyaka, ngokutsho kwabaphandi baseYunivesithi yaseCalifornia, eDavis. Qiniseka ukuba uthintela iimveliso ezinqabileyo ezipakishwe kwiisosi okanye iisiraphu. Oku kunokuthetha iikhalori ezongezelelweyo kumanqatha okanye iswekile, kwaye kunokuba phezulu kwisodiyam nayo.

Impazamo # 2: Utyisa ukutya kwizikhongozeli zokujonga

Ubisi lutyebile kwi-riboflavin ye-vitamin B, kodwa xa ibonakaliswe ekukhanyeni, ukusabela kweekhemikhali kukhatywa oko kunciphisa amandla e-vitamin, ngokutsho kwabaphandi abavela kwiYunivesithi yaseGhent eBelgium. Ezinye izondlo, ezinje ngeamino acid (iibhloko zeproteni) kunye neevithamini A, C, D, kunye no-E, nazo ziyachaphazeleka. Kwaye ngenxa yokuba iintlobo zobisi ezisezantsi kunye ne-nonfat zincinci kunobisi olupheleleyo, ukukhanya kunokungena kuzo ngokulula. Le nkqubo, eyaziwa ngokuba yi-photooxidation, inokutshintsha incasa yobisi kwaye idale izifo ezibangela izifo. Kuba iimveliso zeenkozo (ngakumbi iinkozo ezipheleleyo) zikwindawo ephezulu kwi-riboflavin, nazo ziyachaphazeleka kolu hlengahlengiso lwezondlo kunye nemveliso yeeradicals zasimahla.

Isisombululo: Ukuba usathenga ubisi lwakho kwiijagi zeplastiki ezicacileyo, cinga ngokutshintshela kwiibhokisi zekhadibhodi. Kulumkele ukugcina izinto ezomileyo njengepasta, irayisi, kunye neenkozo kwizikhongozeli ezicacileyo kwindawo ekuthengwa kuyo. Endaweni yoko, zigcine kwiibhokisi zazo zangaphambili okanye kwiibhokisi ze-opaque kwaye uzifake kwiikhabhinethi zakho zasekhitshini, apho ziya kukhuselwa ekukhanyeni.

Impazamo # 3: Uyakhawuleza ukupheka igalikhi

Ibali libonisa ukuba ezi glowubhu zincinci zinomsindo zinokugxotha ii-vampires, kodwa isayensi ibonisa ukuba ukuba uzipheka ngokuchanekileyo, zinokuba namandla okulwa ne-villain eyoyika ngakumbi: umhlaza. Kodwa ixesha liyinto yonke.

Isisombululo: Sika, sika, okanye ucoce ii-clove zakho, emva koko uzibeke bucala kangangesithuba semizuzu eli-10 ngaphambi kokuntywila. Ukophula igalikhi kubangela ukusabela kwe-enzymatic ekhupha isithako esisempilweni esibizwa ngokuba yiallyl sulphur; ukulinda ukupheka ikonofile kuvumela ixesha elaneleyo ukuba isixa esipheleleyo sekhompawundi yenze.

Impazamo #4: Elona xesha utya ngalo iiavokhado likwi guacamole

Ukongeza esi siqhamo esiluhlaza kwiisaladi kunye neesandwich yindlela elula yokunyusa ibha yakho yesondlo. Ii-avocado zityebe ngokukodwa kwi-folate, i-potassium, ivithamin E, kunye nefayibha. Kuyinyani ukuba banamafutha aphezulu, kodwa luhlobo olusempilweni olusempilweni. Kwaye isiqingatha seavokhado sineekhalori ezili-153 nje.

Isisombululo: Enye indlela yenoveli yokusebenzela ii-avocado ekudleni kwakho kukuzisebenzisa njengendawo yamafutha endaweni yokubhaka. Abaphandi kwiKholeji yaseHunter kwisiXeko saseNew York bathathe indawo yesiqingatha sebhotolo kwiresiphi yekhukhi ye-oatmeal nge-avocado ecocekileyo. Olu tshintsho alwenzi nje kuphela ukusika inani elipheleleyo lamafutha ngama-35 eepesenti (iiavokhado zinamafutha ambalwa ngecephe kunebhotolo okanye ioyile), ikwenze ukuba umphumo uthambe, uthambe, kwaye ungabi nakudilika kunamaqebengwana enziwe ngendlela yokuqala .

Impazamo # 5: Wena skimp kwisininzi

Imifuno kunye neziqholo azigcini nje ukwandisa incasa yokupheka kwakho ngaphandle kokufaka amanqatha okanye i-sodium, ezininzi zezi zithako ezinevumba elimnandi zikukhusela kwityhefu yokutya. Emva kokuvavanywa kwamaxesha angamashumi amabini aqhelekileyo ngokuchasene neentlobo ezintlanu zebacteria (kubandakanya u-E. Coli, istaphylococcus, kunye nesalmonella), abaphandi baseYunivesithi yaseHong Kong bafumanise ukuba ukuphakama kwexabiso le-spice ye-antioxidant, kokukhona likwazi ukuthintela imisebenzi yebhaktiriya. Iiclove, iintonga zesinamon, kunye ne-oregano zezona zazisebenza ngempumelelo ekulweni nezi zifo zithwala ukutya. Uphononongo olwahlukileyo olupapashwe kwiJenali yezoLimo kunye neChemistry yokutya lubonisa ukuba irosemary, i-thyme, i-nutmeg, kunye namaqabunga e-bay nazo zine-antioxidant-rich.

Isisombululo: Awukwazi ukungazihoyi iindlela eziqhelekileyo zokhuseleko lokutya, kodwa ukongeza isiqingatha se-teaspoon yemifuno okanye iziqholo kwiisaladi, imifuno kunye nenyama kunokunika uxolo lwengqondo olongezelelweyo kunye nokunyusa ukutya kwakho kwe-antioxidants yokulwa nesifo.

Impazamo # 6: Ungumphathi wecala

Uninzi lwee-antioxidants kunye ne-polyphenols kwimveliso zikufutshane kakhulu kumphezulu wolusu okanye eluswini ngokwalo. Uphononongo olupapashwe kwijenali yoPhando lweNutrition lufumanise ukuba uninzi lwamaxolo eziqhamo abonisa amaxesha amabini ukuya kwangama-27 ngaphezulu kwemisebenzi ye-antioxidant kunepulp yesiqhamo.

Isisombululo: Hlikihla ngobunono iitapile kunye neekherothi kunokuba ususe ulusu lwazo, kwaye usebenzise i-peeler yemifuno okanye isitshetshe esibukhali ukuze unciphise ubumdaka obuncinci kangangoko kunokwenzeka kwiziqhamo kunye nemifuno ekufuneka ihlutshiwe.

Impazamo #7: Uyabila iivithamini kunye neeminerali

Ukubilisa kusenokubonakala kuyindlela elula, engenangxolo yokulungisa imifuno ngaphandle kokufaka ioli, kodwa le ndlela yokupheka inokubangela ukuya kuma-90 ekhulwini ezondlo zokutya zivuze. Izimbiwa ezifana ne potassium kunye namanzi iivithamini ezinyibilikayo ezinjengo B no C ziphela zikhutshelwa kunye namanzi.

Isisombululo: Ukugcina ezi zinto ziyimfuneko ekukhupheni ngexesha lokupheka, zama ukutshisa (sebenzisa umlinganiselo omncinci wamanzi ngebhasikithi ye-steamer), i-microwaving, okanye i-stir-frying. Isifundo esivela kwiDyunivesithi yase-Essex eNgilane sabonisa ukuba xa imifuno ethile yayilungiswa kusetyenziswa obu buchule, uninzi lwezakhamzimba ezazikuzo zazisinda. Kwaye ushukumise amanqaku amaninzi xa upheka imifuno emnyama okanye i-orenji. Ezi zizityebi kwi-beta-carotene, kwaye ioyile oyisebenzisayo xa uyiqhoshela inokonyusa inani le-antioxidant oyifunxayo ukuya kuthi ga kwiipesenti ezingama-63, ngokophando olupapashwe kwiphephancwadi iMolecular Nutrition noPhando lokutya. Awudingi ukusebenzisa ioyile eninzi; nokuba icephe nje liya kwenza.

Impazamo #8: Awuzihlambi zonke iimveliso zakho phambi kokuba uzitye

Uninzi lwethu lukhumbula ukuhlanjululwa kwe-plums kunye namaqunube ngaphambi kokuba uhlambulule kuzo, kodwa ugqibele nini ukugalela ibhanana, i-orenji, i-cantaloupe, okanye imango ngamanzi? Kusenokubonakala kungaqhelekanga ukuhlamba i-peel-and-eat imveliso, kodwa iintsholongwane eziyingozi ezihlala phezu komhlaba zinokugqithiselwa ezandleni zakho okanye nangaphakathi kwisiqhamo xa usike kuso.

Isisombululo: Ukucoca imveliso, gijimisa isiqwenga ngasinye phantsi kwempompo kwaye ukhuhle ngobunono. Ukusebenzisa izandla zakho ukuphulula iziqhamo ezinjengeeorenji, iibhanana, kunye neepesika phantsi kwamanzi kwanele. Xa ugqibile, zomisa izinto ngelaphu elicocekileyo okanye itawuli yephepha. Kubalulekile ukuhlamba izandla zakho ngesepha kunye namanzi afudumeleyo ubuncinci imizuzwana engama-20 ngaphambi nasemva kokuba uphathe izinto ukunciphisa ukwanda kweebhaktiriya. Lahla amagqabi angaphandle ohlaza njengekhaphetshu kunye ne lettuce phambi kokuba uhlambe, njengoko ziphathwe kakhulu kwaye zinokuba nawona manqanaba aphezulu okungcoliseka kwebhaktiriya.

Impazamo #9: Awukubhanqa ukutya ngokufanelekileyo

Uninzi lwethu lucinga ngokufumana i-iron eyaneleyo kuphela xa siziva sidimazekile okanye sidiniwe. Kodwa kufuneka sinikele ingqalelo ekuthathweni kwethu kwentsimbi yonke imihla, phambi kokuba kuvele iimpawu. Imizimba yethu ifunxa malunga neepesenti ezili-15 ukuya kwezingama-35 zentsimbi ye-heme (efumaneka enyameni nasezintlanzini zolwandle), kodwa ziyi-2 ukuya kwi-20 yepesenti yentsimbi engeyiyo i-heme (evela kwimbotyi, ukutya okuziinkozo okuziinkozo, i-tofu, kunye nemifuno eluhlaza).

Isisombululo: Yandisa i-iron oyithathayo ngokudibanisa i-iron engeyo-heme kunye nokutya okutyebileyo kwevithamin C kunye neziselo, ezinjengeziqhamo zesitrasi kunye nejusi, iitumato, iipepile ezishushu neziswiti, amaqunube, kunye neevatala. Kuphephe ukusela iti okanye ikofu ekutyeni njengoko oku kunokuthintela ukufunxwa kwentsimbi ukuya kutsho kuma-60 ekhulwini; ezi zisiselo zinemixube ebizwa ngokuba ziipolyphenol ezibopha intsimbi. Lindela ude ugqibe isidlo sakho ngaphambi kokubeka iketile ekubileni.

Uphengululo lwe