Ngaba imifuno yaselwandle kukutya okuphezulu okungekhoyo ekhitshini lakho?

Umxholo

• Kutheni kufuneka utye imifuno yaselwandle
• Apho unokuthenga khona imifuno yaselwandle
• Ukutya njani Imifuno yolwandle
• Uphengululo lwe

Uyazi malunga nolwandle olugcina i-sushi yakho kunye, kodwa akusiyo kuphela isityalo solwandle elwandle esinenzuzo enkulu yezempilo. (Ungalibali, ikwangoyena Mthombo weProteni!) Olunye uhlobo lubandakanya i-dulse, nori, wakame, agar agar, arame, ulwandle lwesundu, i-spirulina kunye ne-kombu. Ukhula lwaselwandle olutyiwayo kudala luyinto eqhelekileyo kwiinkcubeko zaseAsia, kwaye lusadlala indima kwimigaqo yokutya yasekhaya, kucacisa uLindsey Toth, R.D., ingcali yezondlo eziseChicago. "Imifuno yolwandle ngumthombo omhle we-chlorophyll kunye nefayibha yokutya, kwaye inencasa emnandi enetyuwa evela kwindibaniselwano elungeleleneyo yesodium, potassium, calcium, phosphorus, magnesium, iron, kunye nezinye iiminerali ezifumaneka ngokwemvelo elwandle," wongeza uMolly Siegler, umhleli wokutya wehlabathi kwiMarike yeZitya ezipheleleyo.

Kutheni kufuneka utye imifuno yaselwandle

Ngoku, iimveliso ezinamagama amakhulu zingena kwisenzo solwandle, kunye neenkampani ezinje ngeJusi yeze, esebenza noToth, kubandakanya nokutya okuphezulu kwimveliso ezintsha. I-Dulse, uhlobo oluthile lwaselwandle olubomvu olubandakanya amanqanaba aphezulu e-microfineral amaminerali ubhedu, i-magnesium, kunye ne-iodine, yenza indlela eya kumxube omtsha ovela kwiJuice ehamba ze ebizwa ngokuba yiGreen Greens Juice Smoothie. "Ibhotile enye yejusi eneneni iqulethe i-60 yeepesenti yokutya okucetyiswayo kwansuku zonke kwe-iodine, ebaluleke kakhulu kwi-thyroid enempilo, idlala elilawula umzimba wakho we-metabolism kwaye lijongene nokuphuhliswa kwamathambo kunye nengqondo ngexesha lokukhulelwa kunye nosana," utsho. Toth. Iodine ifumaneka kwiintlobo ezininzi zeentlanzi, iimveliso zobisi, kunye netyuwa ene-iodized, kodwa ukuba ulandela ukutya okusekelwe kwizityalo, imifuno yolwandle ingumthombo omkhulu weminerali ebalulekileyo.

Apho unokuthenga khona imifuno yaselwandle

Kulula kakhulu ukufumana imifuno yaselwandle kunangaphambili, uyachaza uToth, ngokuyinxenye kuba kuvunwa eMelika ngoku, kubenza ukuba bafikeleleke kwaye bangabizi kakhulu. Imifuno yolwandle ayidli ngokufunyanwa ikrwada kodwa yomile, kwaye ungajonga kwindawo yokutya yamazwe ngamazwe kwivenkile yakho yegrosari, ucebisa uSiegler. Ukomisa ulwandle emva kokuvuna kunceda ekugcineni izondlo. Xa ilixesha lokutya, nokuba ungayifaka kwakhona ngamanzi okanye usebenzise ifom eyomileyo njengoko kunjalo. Unokufumana kwakhona i-kelp noodles kunye neentlobo ezihlaziyiweyo zohlaza lwaselwandle kwicandelo lobisi olubandayo, utshilo uSiegler.

Ukutya njani Imifuno yolwandle

Nje ukuba ufumane imifuno yakho ekhaya, zinobunkunkqele ekusebenziseni ukuba ungaziphosa phantse kuso nasiphi na isitya, njengoko usenza isipinatshi. Uninzi lweveggies zolwandle zinencasa enencasa enzulu, ebizwa ngokuba yi-umami, ke ziyasebenza ukwanelisa iminqweno yento etyebileyo, icacisa isidingo sokufikelela kukutya okungazinzanga okunempilo. (Zama ezi ezinye i-12 Healthy Umami-Flavored Foods nazo.) Sebenzisa i-arame ehlaziyiweyo kwi-quiche yasekuseni, ufefe i-dulse engumgubo kwi-popcorn, kwaye uphose i-nori chips ngamandongomane aqhotsiweyo kunye nembewu, ucebisa uSiegler. Intendelezo yaselwandle ekhangeleka ngathi yimithi yesundu emincinci-ilungisiwe kakuhle okanye yongezwa kwiisuphu kunye neesaladi, ngelixa i-wakame yethenda ephezulu ilulongezo olufanelekileyo, utshilo. I-Dulse ikwalukhetho oluhle njengoko inokutyiwa ngqo kwibhegi efana nejezi, okanye i-pan-fried ngamava afana ne-bacon. Ewe, ibhekoni. Yiyo leyo ngokuqinisekileyo "veggie" onokuyifumana ngasemva.

Uphengululo lwe