Ukutya oku-18 okukuPhilileyo okusempilweni okuThengiweyo ngobuninzi (kwaye okona kubi kakhulu)

Umxholo

• 1. Iimbotyi ezomileyo neelentile
• 2. Amaqunube aqholiweyo
• 3. Inyama efriziweyo kunye neenkukhu
• 4. Imifuno efriziweyo
• 5. Sithandwa
• 6. Ihabile
• 7. Iziqhamo ezomileyo
• 8. Amandongomane kuShell
• 9. Iinkozo ezithile
• 10. Ipapa
• 11. IPasta eyomileyo
• 12. Ioyile yeCoconut
• 13. Imbewu yeChia
• 14. Ibhotolo yamandongomane
• 15. Umgubo wemifuno
• 16. Umgubo weeprotheyini
• 17. Iviniga yeApple Cider
• 18. Igwele lezondlo
• Okona kutya kukubi ukuthengwa ngobuninzi
• Iziqhamo ezitsha kunye nemifuno
• Iioyile
• Amaqanda
• Umgubo
• Izinongo
• Ukutya okulungisiweyo
• Umgca osezantsi

Ukuthenga ukutya ngobuninzi, okwaziwa njengokuthenga kakhulu, yeyona ndlela ilungileyo yokugcwalisa i-pantry yakho kunye nefriji ngelixa unciphisa iindleko zokutya.

Izinto ezithile zinezaphulelo kakhulu xa zithengwa ngobuninzi, zisenza umkhwa woqoqosho onokukugcinela imali eninzi.

Ngelixa okunye ukutya kwenza ukhetho olufanelekileyo lokuthenga kakhulu ngenxa yobude beeshelfu okanye ukungabi nazimilo, ukutya okonakalayo ngakumbi kufuneka kuthengwe ngamanani amancinci ukunqanda ukonakala.

Nazi izinto zokutya ezisempilweni ezili-18 onokuzithenga ngesixa-kwaye zezona zimbi kakhulu.

1. Iimbotyi ezomileyo neelentile

Iimbotyi ezomileyo kunye neelentile zezinye zezinto ezinokutya okuzinzileyo.

Igama elithi "ishelufu-elizinzileyo" libhekisa kukutya okunokugcinwa kubushushu begumbi ixesha elide ngaphambi kokuba kubi.

Nangona ukugcina iimbotyi kunye neelentile kungakhokelela ekonakaleni kwezakha mzimba ekuhambeni kwexesha, ezinye izifundo zibonise ukuba ezinye iimbotyi zihlala zityiwa kangangeminyaka eli-10 okanye nangaphezulu (1, 2).

Iibhontshisi kunye neelentile ziphezulu kwifayibha, ii-antioxidants, iivithamini kunye neeminerals, nto leyo ebenza bakhethe ukutya okuninzi.

Ngaphezulu, zinokongezwa kwizitya ezahlukeneyo, ezinje ngeesuphu, iicurry, isityu kunye neesaladi.

2. Amaqunube aqholiweyo

Nangona zimnandi kwaye zinesondlo, amaqunube amatsha anokuxabisa kwaye anokutshabalala.

Ngombulelo, amaqunube aqanduselweyo ayafana ngokwexabiso lesondlo kumajikijolo amatsha kwaye anokuthengwa ngobuninzi ngamaxabiso asezantsi ().

Ukuvuna ngokukhawuleza amaqunube omkhenkce kwandisa ubomi beshelfini kwaye kugcina umxholo wesondlo samajikijolo amatsha ().

Ngokwe-USDA, iziqhamo ezibandisiweyo ezinje ngamaqunube zingagcinwa ngokukhuselekileyo kwisikhenkcezisi ukuya kwiinyanga ezintandathu (5).

Ukongeza amaqunube ekudleni kwakho kunokunceda impilo ngeendlela ezininzi, kubandakanya ukunciphisa umngcipheko wesifo sentliziyo, imihlaza ethile, isifo seswekile kunye nokwehla kwengqondo (,,).

3. Inyama efriziweyo kunye neenkukhu

Ngenxa yokuba inyama entsha kunye neenkukhu zonakalisa ngokukhawuleza xa zigcinwe kwifriji, ukuzikhenkcisa yeyona ndlela ilungileyo yokuphepha inkunkuma yokutya.

Ngokwe-USDA FoodKeeper app, inyama efriziwe enje nge-steak inokuhlala kwifriji ukuya kuthi ga kwiinyanga ezili-12 ngelixa ibele lenkukhu lingahlala ukuya kwiinyanga ezilithoba.

Imithombo yeprotein ebandayo kwangoko emva kokuthenga inokwandisa ukusebenziseka ukuze kungafuneki ukuba ubalekele evenkileni ngalo lonke ixesha ufuna inyama okanye iinkukhu zeresiphi.

4. Imifuno efriziweyo

Njengamajikijolo amatsha kunye nezinye iintlobo zeziqhamo, imifuno emitsha ikholisa ukonakala ngokukhawuleza, nokuba igcinwe kakuhle.

Ngesi sizathu, ukugcina imifuno efriziwe enje ngesipinatshi, i-broccoli kunye ne-butternut squash ngumbono olungileyo, njengoko uninzi lunokugcinwa kwisikhenkcezisi ukuya kuthi ga kwiinyanga ezisibhozo.

Imifuno ipakishwe zizakhamzimba, yiyo loo nto ukutya okubandakanya imifuno esandul 'ukutsha kunye neqabile kunxulunyaniswa nezibonelelo ezininzi zempilo.

Umzekelo, abantu abatya imifuno ephezulu banomngcipheko osezantsi weemeko ezinganyangekiyo ezinjengesifo sentliziyo kunye neswekile kunabo batya imifuno ().

5. Sithandwa

Nangona ubusi kuhlala kucingelwa ukuba buhlala butyiwa ngokungenasiphelo, ezinye izinto zinokuchaphazela umgangatho wazo kunye nokunciphisa ubomi beshelfini.

Iimeko zokugcina, kubandakanya ubushushu kunye nokufuma, zinokuchaphazela ivumba, uburhabaxa kunye nencasa yobusi, zisenza ukuba kube nzima ukufumanisa ubomi bayo (10).

Kuba akukho ndlela yokuchaza umhla wokuphelelwa kwazo zonke iintlobo zobusi ngenxa yomahluko ekugcinweni, iBhodi yeNational Honey icebisa ukugcina ubusi kangangeminyaka emibini.

Obu busebude obumangalisayo obude, obenza ubusi yeyona nto ifanelekileyo ukuyithenga ngesixa esikhulu.

6. Ihabile

Ayisiyiyo kuphela i-oats ingqolowa eguquguqukayo kwaye isempilweni, ikwakhona nokuba nobomi beeshelfu obude.

Uhlelo lokusebenza lwe-FoodKeeper luthi ii-oats ezintsha zingagcinwa ukuya kuthi ga kwiinyanga ezine kwi-pantry.

Ukuqhaqha ii-oats kwizikhongozeli ezingangeni moya kunokonyusa ixesha lokuhlala kwazo, ukubamba ezinye iinyanga ezine ukuya kumhla wokuphelelwa kwazo.

I-Oats ziphezulu kwiivithamini ze-B, i-magnesium kunye ne-zinc, kunye nohlobo oluthile lwefayibha ebizwa ngokuba yi-beta-glucan, enokunceda ukuthoba i-cholesterol, ukunciphisa amanqanaba eswekile yegazi kunye nokunyusa iimvakalelo zokugcwala (, 12).

7. Iziqhamo ezomileyo

Iziqhamo ezomileyo zinesondlo kakhulu kwaye ziqulathe inani elinomtsalane lwefayibha, iivithamini kunye neeminerali ().

Ngaphezulu, yinto esempilweni ye-pantry enobomi obude obude ngakumbi kuneziqhamo ezintsha.

Iziqhamo ezomileyo ezinjengeemangos, iicranberries kunye neeapilkosi zingagcinwa ukuya kuthi ga kwiinyanga ezintandathu. Emva kokuvula, ukuzigcina kwifriji kuya kubavumela ukuba bahlale ezinye iinyanga ezintandathu.

Gcina ukhumbula ukuba iziqhamo ezomileyo ziphezulu kwiikhalori kunye neswekile kuneziqhamo ezitsha kwaye kufuneka zityiwe zincinci. Khetha iziqhamo ezomileyo ezingenaswekile xa kunokwenzeka ukuba unciphise ukutya iswekile.

8. Amandongomane kuShell

Amantongomane kwigobolondo ahlala ixesha elide kakhulu kunamantongomane aqingqiweyo, ebenza babe lukhetho olukhulu lokugcina ixesha elide.

Kwiimeko ezininzi, ukuthenga amandongomane kwigobolondo kwandisa ubomi babo beshelulo.

Umzekelo, iiamangile ezikwigobolondo ziya kuhlala ukuya kuthi ga kwiinyanga ezintandathu xa zigcinwe kwi-68 ℉ (20 ℃), ngelixa ii-almonds ezikhuselweyo zihlala kuphela iinyanga ezine xa zigcinwe kubushushu obufanayo (14).

Thenga amantongomane afana neeamangile, ii-walnuts, amandongomane kunye nee-pecans kwigobolondo kwaye uzityumze nge-nutcracker njengoko kufuneka.

Isibonelelo esongezelelekileyo samandongomane kwigobolondo kukuba kuthatha ixesha elininzi kunye nomzamo ukuzilungiselela kunamantongomane aqingqiweyo, anokucothisa ukutya kwaye akhokelele ekunciphiseni ukutya ikhalori.

9. Iinkozo ezithile

Ezinye iinkozo ezifana ne-farro, isipelingi, irayisi yasendle, iquinoa kunye ne-amaranth zihlala ixesha elide ngokumangalisayo.

Umzekelo, ngokwe-FoodKeeper app, iquinoa engaphekwanga inokuhlala ukuya kuthi ga kwiminyaka emithathu xa igcinwe ngokuchanekileyo kwi-pantry.

Iinkozo zizonke zenza ukongezwa okugqwesileyo nakusiphi na isidlo, ukubonelela ngomthombo osuk 'entliziyweni wefayibha, iivithamini, ii-antioxidants kunye nezixhobo ezinamandla zezityalo ezizuzisa impilo ().

Esinye isizathu sokugcina ingqolowa iphelele kukuba ziphakathi kwezona zinto zixabisekileyo kwaye zinokongezwa kwisidlo sakusasa, isidlo sasemini, isidlo sangokuhlwa kunye nokutya okulula.

10. Ipapa

Zonke iipopcorn zingathengwa ngobuninzi kwaye zigcinwe ukuya kuthi ga kwiminyaka emibini kubushushu begumbi.

Ngokungafaniyo neepopcorn ezikhawulezileyo eziqukethe izinto ezingafunekiyo njengezongezo ezinobungozi kunye namafutha angenampilo, ipopcorn iphela yendalo.

Ungayichazanga eyakho, ukulungiselela i-popcorn yakho kumnandi kwaye ikuvumela ukuba ulawule izithako ozisebenzisayo.

Ngapha koko, ipopcorn iphezulu kwifayibha, i-phosphorus, i-manganese, i-zinc kunye ne-polyphenol antioxidants, iyenza ukuba ibe kukutya okulula xa isetyenziswa ngokumodareyitha (16).

11. IPasta eyomileyo

Ngokungafaniyo nepasta entsha, efuna ukuphekwa kwiintsuku ezimbalwa, ipasta eyomileyo inokugcinwa kangangeminyaka emibini.

Ipasta yengqolowa iphela yenza ukhetho olungcono kunepasta emhlophe ecocekileyo kuba iphantsi kweekhalori kwaye iphezulu kwizakhamzimba ezithile, kubandakanya ifayibha, imanganizi kunye nemagniziyam (17).

Kulabo abangakwaziyo ukunyamezela i-gluten efumaneka kwipasta esekwe kwingqolowa, ipasta yerayisi emdaka kunye nepasta eyenziwe ngeenkozo ezingenagluteni zezinye iindlela ezisempilweni ezineshelfu efanayo.

Iindidi ezahlukeneyo zepasta zifumaneka kwicandelo elininzi levenkile zokutya kwaye zihlala zinikezelwa ngamaxabiso ancitshisiweyo.

12. Ioyile yeCoconut

Uninzi lwamafutha alunakugcinwa ixesha elide ngenxa yomngcipheko we-oxidation, onokubangela ukonakala.

Nangona kunjalo, ioyile yekhokhonathi inobomi obude kakhulu kwaye iyamelana ne-oxidation kunezinye iioyile zemifuno ().

Ngapha koko, ioyile yekhokhonathi engacaciswanga eneentombi iqulethe ii-antioxidants ezinamandla ekucingelwa ukuba ziyanceda ukukhusela ioyile ekonakaleni ().

Amaxesha okugcina anokuhluka ngokuxhomekeka kubushushu kunye nokukhanya okukhanyayo, kodwa usetyenziso lweFoodKeeper lubonisa ukuba ioyile yekhokhonathi egcinwe kwindawo epholileyo, emnyama kufuneka ihlale ukuya kwiminyaka emithathu.

Ioyile yekhokhonathi ingasetyenziselwa ukupheka, ukubhaka kunye nokhathalelo lolusu.

13. Imbewu yeChia

Imbewu ye-Chia ihlala ibizwa ngokuba kukutya okuphezulu ngenxa yokuxinana kwamafutha omega-3, ifayibha, i-magnesium, i-calcium kunye ne-antioxidants (20).

Nangona imbewu ye-chia isondlo, ihlala ibiza.

Ngombulelo, imbewu ye-chia ethengwe ngesixa ihlala iphantsi kwixabiso kunembewu ye-chia ethengwe ngamanani amancinci.

Ngaphezulu, imbewu ye-chia inobomi obude obude kangangeenyanga ezili-18 xa igcinwe kwindawo epholileyo, emnyama.

14. Ibhotolo yamandongomane

Ngombala wayo ococekileyo kunye nokunambitheka okwanelisayo, ibhotolo yamandongomane yinto ephambili kwizithambisi zabantu.

Ukuthenga ibhotolo yamandongomane ezityeni ezinkulu kunezoqoqosho kuba ibhotolo yamandongomane ithengiswa ngenqanaba lesaphulelo.

Ipeanut butter ingumthombo obalaseleyo weprotein esekwe kwizityalo, amafutha asempilweni, iivithamini kunye neeminerali kwaye inokusetyenziswa ngeendlela ezininzi (21).

Ibhotolo yamandongomane yendalo isempilweni kuneemveliso ezigqityiweyo eziqukethe iswekile kunye neeoyile zehydrogenated.

Gcina ibhotolo yamandongomane engavulwanga efrijini ukuyigcina intsha ukuya kuthi ga kwiinyanga ezili-12. Emva kokuvula, lindela ibhotolo yakho yamanqatha ukuba ihlale malunga neenyanga ezintathu ukuya kwezine kwifriji.

15. Umgubo wemifuno

Ukufumana imifino eyaneleyo kunokuba ngumceli mngeni kwabanye abantu.

Ngaphezu koko, imifuno emitsha kufuneka isetyenziswe ngaphakathi kweentsuku ezimbalwa ngaphambi kokuba iqale ukuthotywa.

Imifuno yemifuno zizongezo zesondlo ezenziwe kwimifuno eyomileyo, eluhlaza njenge-kale, isipinatshi kunye nengqolowa.

Ayisiyo kuphela imifuno yemigca enesondlo, kodwa uninzi lweempawu ziya kuhlala zintsha kwifriji okanye kwifriji emva kokuvula ukuya kuthi ga kwiminyaka emibini.

Ukuthenga umgubo we-greens ngobungakanani obukhulu kuya kuqinisekisa ukuba unonikezelo oluhlala ixesha elide lwale mveliso isempilweni ukongeza kwi-smoothies, iyogurt kunye nezinye iiresiphi.

16. Umgubo weeprotheyini

Umgangatho ophezulu weeprotheni powders unokubiza.

Nangona kunjalo, uninzi lweenkampani zibonelela ngezikhongozeli ezikhulu zepowder powders ngamaxabiso amaxabiso aphantsi.

Kuba uninzi lwabantu olusebenzisa umgubo weprotein lwenza njalo, ukuthenga iimali ezinkulu ngexabiso eliphantsi yindlela efanelekileyo yokugcina imali.

Ezinye zezona powders zaziwayo zeprotein, kubandakanya iprotey ye-Whey kunye ne-ertyisi, zihlala ziphela malunga neenyanga eziyi-18-18 emva kokuthenga ().

17. Iviniga yeApple Cider

I-Apple cider viniga sisixhobo esiphindaphindayo esinokusetyenziswa kokubini ekutyeni nakwiarhente yokucoca yendalo.

Ngenxa yokuguquguquka kwayo, iviniga yeapile ingasetyenziswa ngokukhawuleza, ngakumbi kwabo baxhomekeke kuyo njengearhente yokucoca.

Ngombulelo, iviniga yeapile ithengiswa kwizikhongozeli ezinkulu ezinokuhlala ukuya kwiminyaka emihlanu xa zigcinwe kubushushu begumbi (23).

Ngaphezulu, iviniga yeapile cider ineempawu zokulwa neentsholongwane kwaye ibonakalisiwe ukunciphisa iswekile yegazi kunye nokukhuthaza ukunciphisa umzimba (,).

18. Igwele lezondlo

Imvubelo yesondlo ipakisha idosi enamandla ezinesondlo kwaye ithandwa ngakumbi kwezi zilandelayo kukutya okusekwe kwizityalo.

Imvubelo yesondlo ngowona mthombo ubalaseleyo wevithamini B12, thiamine, riboflavin, niacin, folate, magnesium, zinc and protein (26).

Inencasa emnandi, efana netshizi kwaye inokongezwa kwizitya zokunyusa isondlo.

Igwele elinesondlo linokuthengwa ngobuninzi ngamaxabiso asezantsi kuneekhonteyina ezincinci kwaye linobude beeshelfu obufikelela kwiminyaka emibini.

Okona kutya kukubi ukuthengwa ngobuninzi

Kukhetho olukrelekrele ukuthenga ukutya kwezinye izixa ezikhulu ukonga imali. Nangona kunjalo, oku kutya kulandelayo kuyonakala ngakumbi kwaye kufanele kuthengwe kuphela ngexabiso elincinci.

Iziqhamo ezitsha kunye nemifuno

Ukuba uhlala uthenga imveliso entsha, amathuba okuba ufumene inyama ebolileyo okanye iziqhamo kwifriji yakho ebingasetyenziswanga ngexesha.

Ngelixa kukho ukungafani, iziqhamo kunye nemifuno esandula ukwenziwa, ezinje ngamajikijolo, i-zucchini kunye nemifuno, zihlala kwishelufu engaphantsi kweveki ngaphambi kokuba ziqale ukubola.

Xa uthenga iziqhamo nemifuno, thenga kuphela into oyaziyo oza kuyisebenzisa kule veki izayo ukunqanda ukutya okungafunekiyo.

Iioyile

Ngelixa ioyile ezigcweleyo njengeoyile yekhokhonathi kunye nevenkile yeoyile yesundu kakuhle, ezinye iioyile akufuneki zithengwe ngobuninzi.

I-oyile yemifuno enezinga eliphezulu lamafutha e-polyunsaturated anjengesafflower, iimbotyi zesoya kunye neeoyile zikajongilanga zichaphazeleka lula kwi-oxidation, ngakumbi xa igcinwe kwiglasi okanye kwizikhongozeli zeplastiki ().

Amafutha aphezulu kumafutha e-polyunsaturated kufuneka athengwe kuphela ngamanani amancinci kwaye agcinwe kwindawo epholileyo, emnyama ukuze kuthintelwe i-oxidation.

Amaqanda

Iivenkile ezinkulu zezaphulelo zihlala zithengisa amaqanda ngobuninzi ngamaxabiso ezaphulelo.

Ukuba unosapho olukhulu olutya amaqanda yonke imihla, emva koko ukuthenga ngobuninzi kunokuba noqoqosho.

Nangona kunjalo, abo kunqabile ukuba batye amaqanda kwaye abo banamakhaya amancinci abanakukwazi ukugqiba amaqanda ambalwa ngaphambi kokuphela kweeveki ezintathu ukuya ezintlanu ().

Umgubo

Ukuthintela ukonakala, umgubo omhlophe, ogcwele-ngqolowa kunye ne-nut-based akufuneki uthengwe ngobuninzi.

Umgubo wengqolowa opheleleyo unobomi beshelfu obufutshane neenyanga ezintathu, ngelixa umgubo omhlophe ungaqala ukonakala emva kweenyanga ezintandathu.

Eminye imigutyana esekwe kumantongomane isengozini yokonakala kwaye kufuneka igcinwe kwifriji okanye kwisikhenkcisi.

Izinongo

Ngenxa yokuba iziqholo zisetyenziswa kwimali encinci, kungcono ukuphepha ukuthenga izikhongozeli ezinkulu.

Izinongo zinokuphulukana namandla azo ngokuhamba kwexesha kwaye kufuneka zitshintshwe rhoqo rhoqo kwiinyanga ezi-6 ukuya kwezi-12 zencasa eyiyo.

Ukutya okulungisiweyo

Sukuhendwa kukugcina ukutya okuthandayo okulungisiweyo xa kuthengiswa ngaphandle kokuba ucwangcise ukutya ezo zinto ngokukhawuleza.

Izitya ezifana nesaladi yeqanda, isaladi yenkukhu kunye nepasta ephekiweyo ihlala kuphela kwiintsuku ezimbalwa kwifriji.

Ngaphezu koko, ukutya ukutya okulungisiweyo kungadlulanga kumhla wokuphelelwa yisikhathi kunokubeka esichengeni sokugula okubangelwa kukutya ().

Isishwankathelo Ngelixa kusengqiqweni ukuthenga ezinye izinto ngobuninzi, ukutya okufana neeoyile, amaqanda, imveliso esitsha, umgubo, iziqholo kunye nokutya okulungiselelwe kufuneka kuthengwe kuphela ngamanani amancinci.

Umgca osezantsi

Ukutya okunempilo okuninzi kunokuthengwa ngobuninzi ngamaxabiso esaphulelo.

Iimbotyi ezomileyo, i-oats, iinkukhu eziqanduselweyo, ibhotolo yamandongomane kunye neziqhamo ezibandayo kunye nemifuno yimizekelo yezinto ezinesondlo ezinobomi obude obude.

Oku kutya kunokugcinwa kwi-pantry, efrijini okanye kwifriji kangangeenyanga ezininzi, yiyo loo nto ukuzithenga ngobuninzi lukhetho olukhethekileyo.

Nangona kunjalo, ukuthenga iimveliso ezinokonakala njengemveliso esitsha kunye namaqanda kufuneka kuthintelwe ukunciphisa inkunkuma yokutya kunye nokuphepha ukutya ukutya okonakeleyo.

Gcina izinto ezinesondlo nezingenakonakala ukuze uqiniseke ukuba uhlala unezithako ezikhoyo ukwenza ukutya okunempilo, okumnandi kunye nokutya okulula.