Iingcali zokutya kunye nezondlo zabelana ngokhetho lwazo lokutya okunkonkxiweyo ukuze zisicebise ngokutya okunempilo. Ukutya okutsha kuyathandwa, kodwa ukutya okunkonkxiweyo nako kufanele kunconywe. I-Canning isetyenziselwe ukugcina ukutya kangangeenkulungwane, ukuyigcina ikhuselekile kwaye inomsoco de kuvulwe i-can, engagcini nje ukunciphisa inkunkuma yokutya, kodwa ithetha ukuba unokutya okukhawulezayo kwi-pantry yakho. indawo yokugcina ukutya. Ndabuza iingcali zokutya eziphezulu kunye nezondlo zesizwe malunga nokutya okunkonkxiweyo abakuthandayo, kodwa ngaphambi kokuthatha i-pantries yabo, nanga amanye amacebiso okukhetha ukutya okunkonkxiweyo okunesondlo.
Ukukhetha iimveliso eziphantsi kweswekile kunye nesodium. Unokucinga ukuba kulungile ukukhetha ukutya okungenaswekile okanye ityuwa, kodwa kulungile ukuba wongeza iswekile encinci okanye ityuwa kwisuphu yakho enkonkxiweyo.
Ukukhangela ipakethe yangaphakathi enkonkxiweyo ye-BPA. Ngelixa iitoti zesoda zenziwe ngentsimbi, iindonga zazo zangaphakathi zihlala zenziwe ngezinto eziqulethe imichiza ye-BPA yeshishini. Nangona i-FDA ithatha into njengekhuselekile ngoku, amanye amaqela ezempilo nawo akhuphe izilumkiso. Nkqu neeleyibhile zabucala zisebenzisa i-BPA-free can linings, ngoko akukho nzima ukuyiphepha le nto inokuba yingozi.
Ukuphepha ukutya okunkonkxiweyo kunye nezithinteli ezenziweyo kunye nezithako akunzima ukwenza, njengoko ukunkonkxa yindlela yokugcina ukutya ngokwayo.
Iimbotyi ezinkonkxiweyo
Xa uvula inkonkxa yeembotyi, unokongeza iprotein kunye nefayibha kwiisaladi, ipasta, isuphu, kunye neelekese. Ingcali yezondlo eseNew York uTamara Duker Freuman, umbhali weBloating Is a Warning Sign for the Body, uthi iimbotyi ezinkonkxiweyo ngokungathandabuzekiyo azithandayo. “Kumboniso wam, iimbotyi ezinkonkxiweyo zisisiseko sezona zinto zintathu zilula, zikhawulezayo, kwaye zinexabiso eliphantsi lokutya ekhaya ngempelaveki. Iibhontshisi ezimnyama ezifakwe kwi-cumin kunye ne-oregano zisisiseko sesitya saseMexico, kwaye ndisebenzisa irayisi emdaka okanye iquinoa, i-avocado, kunye nokunye; Iimbotyi ze-cannerini ezinkonkxiweyo zisithako sam seenkwenkwezi kwi-turkey, itswele, kunye ne-garlic-efakwe kwisitya setshili esimhlophe; Ndidibanisa ii-chickert ezinkonkxiweyo kunye netoti yesityu sohlobo lwaseIndiya okanye Umxube owenziwe ngaphambili wezinongo zekhari yaseMzantsi Asia kwaye uhombise irayisi, iyogathi kunye necilantro.
I-Brooklyn, i-New York-based isondlo kunye nengcali yezempilo kunye nombhali we-Eating in Color, u-Frances Largeman Roth, naye ungumlandeli weembotyi ezinkonkxiweyo. Uhlala ephethe iitoti ezimbalwa zeembotyi ezimnyama ekhitshini lakhe. “Ndisebenzisa iimbotyi ezimnyama kuyo yonke into ukusuka kwi-quesadillas yempelaveki ukuya kwitshilisi yam yembotyi emnyama. Intombi yam endala ayidli inyama eninzi, kodwa ithanda iimbotyi ezimnyama, ngoko ke ndiyathanda ukuzongeza kwi-flexitarian yakhe ekutyeni. Iimbotyi ezimnyama, njengezinye iimbotyi, ngumthombo ogqwesileyo wefiber kunye neprotein yezityalo, equkethe i-7 grams nge-1/2 indebe. Isithako esinye seembotyi ezimnyama sine-15% yentsimbi efunekayo emzimbeni womntu yonke imihla, nto leyo eyenza ukuba iimbotyi ezimnyama zibe sisithako esilungileyo kubasetyhini kunye nolutsha,” ucacise watsho.
I-Keri Gans (RDN), i-New York State nutritionist kunye nombhali we-Small Change Diet, yenza ukutya okuphekwe ekhaya kube lula kwiimbotyi ezinkonkxiweyo. “Okunye ukutya okunkonkxiweyo endikuthandayo ziimbotyi, ngakumbi iimbotyi ezimnyama nezintso, kuba andikhe ndichithe ixesha elininzi ndikupheka.” Uqhotse ipasta ye-bowtie kwi-oyile yomnquma, wongeza ikonofile, isipinatshi, iimbotyi ze-cannelini kunye neParmesan ukuze afumane ukutya okunefayibha kunye neprotein ekulula ukusenza nokupakisha lula!
Ii-chickpeas ezinkonkxiweyo ayisiyonto nje emnandi, ikwasisishwamshwam esimnandi, utsho uBonnie Taub Dix, umbhali wencwadi ethi, Yifunde Ngaphambi kokuba Uyitye - Ukukuthatha kwiLeyibhile ukuya kwiTheyibhile. , i-RDN) ithi emva kokuhlanjululwa kunye nokukhupha, ixesha nje kwaye ubhake. UTabo Dix ubonisa ukuba, njengezinye iimbotyi, zikulungele ukwenza ukutya okuninzi okwahlukeneyo. Iimbotyi zibonelela ngekhwalithi ephezulu, i-carbohydrates etshisa ngokukhawuleza, iprotheni, kunye neevithamini ezininzi, iiminerali, kunye ne-antioxidants ezifumaneka kwimifuno efanayo.
Ixesha lokuposa: Dec-01-2022