Iingcali zokutya nezondlo zabelana ngeendlela zokutya ezisemathinini ukuze zisicebise ngokutya okunempilo. Ukutya okutsha kuyathandwa, kodwa nokutya okusemathinini kuyanconywa. Ukugalela ukutya emathinini kusetyenzisiwe ukugcina ukutya kangangeenkulungwane, kukugcina kukhuselekile kwaye kunesondlo de kuvulwe itini, nto leyo enganciphisi nje kuphela inkunkuma yokutya, kodwa ikwathetha ukuba unokutya okukhawulezayo okuninzi kwindawo yakho yokugcina ukutya. Ndibuze iingcali zokutya nezondlo eziphambili zesizwe malunga nokutya ezikuthandayo emathinini, kodwa ngaphambi kokuba ndijonge kwiindawo zabo zokugcina ukutya, nazi ezinye iingcebiso zokukhetha ukutya okusemathinini okunesondlo.
Ukukhetha iimveliso ezineswekile encinci kunye nesodium. Usenokucinga ukuba kulungile ukukhetha ukutya okungenaswekile okanye ityuwa eyongeziweyo, kodwa kulungile ukuba wongeza iswekile okanye ityuwa encinci kwisuphu yakho esemathinini.
Ndikhangela ukupakishwa kwangaphakathi okufakwe kwikotoni okungena-BPA. Nangona iikotoni zesoda zenziwe ngentsimbi, iindonga zazo zangaphakathi zihlala zenziwe ngezinto eziqulethe i-BPA yekhemikhali yemizi-mveliso. Nangona i-FDA ibona ukuba le nto ikhuselekile okwangoku, amanye amaqela ezempilo nawo akhuphe izilumkiso. Kwaneelebhile zabucala zisebenzisa iikotoni ezingenayo i-BPA, ngoko ke akunzima ukuyiphepha le nto inokuba yingozi.
Akunzima ukunqanda ukutya okusemathinini okunezigcini kunye nezithako zokwenziwa, njengoko ukukugalela emathinini kuyindlela yokugcina ukutya ngokwayo.
Iimbotyi ezisemathinini
Xa uvula ibhotile yeembotyi, ungongeza iproteni kunye nefayibha kwiisaladi, ipasta, iisuphu, kwaneelekese. Ingcali yesondlo eseNew York uTamara Duker Freuman, umbhali weBloating Is a Warning Sign for the Body, uthi iimbotyi ezisemathinini ngokuqinisekileyo zezona azithandayo. “Kumboniso wam, iimbotyi ezisemathinini zisisiseko sezidlo ezintathu ezilula, ezikhawulezayo, nezingabizi kakhulu zempelaveki. Iimbotyi ezimnyama ezisemathinini ezine-cumin kunye ne-oregano zisisiseko sesitya saseMexico, kwaye ndisebenzisa irayisi emdaka okanye i-quinoa, i-avocado, kunye nokunye; iimbotyi ezisemathinini zezona zithako zam zibalaseleyo kwisitya se-chili esimhlophe esifakwe i-turkey, itswele, kunye negalikhi; Ndidibanisa ii-chickpeas ezisemathinini kunye ne-stew yesi-Indian okanye i-spice mix eyenziwe kwangaphambili kwi-curry yaseMzantsi Asia ekhawulezayo kwaye ndihombise ngerayisi, i-yogurt ecacileyo kunye ne-cilantro.”
Ingcali yesondlo kunye nempilo eseBrooklyn, eNew York kunye nombhali wencwadi ethi Eating in Color, uFrances Largeman Roth, naye ungumthandi weembotyi ezifakwe emakhazeni. Uhlala eneembiza ezimbalwa zeembotyi ezimnyama ekhitshini lakhe. “Ndisebenzisa iimbotyi ezimnyama kuyo yonke into ukusuka kwi-quesadillas zempelaveki ukuya kwi-chili yam yembotyi emnyama eyenziwe ekhaya. Intombi yam endala ayityi nyama ingako, kodwa iyayithanda inyama emnyama, ngoko ke ndithanda ukuzongeza kwi-flexitarian In the diet yayo. Iimbotyi ezimnyama, njengezinye iimbotyi, zingumthombo obalaseleyo wefayibha kunye neprotheyini yezityalo, equlethe iigram ezi-7 kwi-1/2 yekomityi. Isabelo esinye seembotyi ezimnyama sine-15% ye-iron efunekayo emzimbeni womntu, nto leyo eyenza iimbotyi ezimnyama zibe sisithako esilungileyo kakhulu kubasetyhini nakwishumi elivisayo,” ucacisile.
UKeri Gans (RDN), ingcali yesondlo saseNew York State kunye nombhali wencwadi ethi The Small Change Diet, wenza ukutya okuphekiweyo ekhaya kube lula ngeembotyi ezisemathinini. “Olunye lwezona zinto ndizithandayo zokutya ezisemathinini ziimbotyi, ingakumbi iimbotyi ezimnyama nezintso, kuba andikaze ndichithe ixesha elininzi ndizipheka.” Utshise ipasta ye-bowtie kwioyile yomnquma, wongeza igalikhi, ispinatshi, iimbotyi ze-cannellini kunye neParmesan ukuze kubekho isidlo esinefayibha kunye neeproteni esilula ukusenza kwaye kulula ukusipakisha!
Iitshizi ezifakwe ebhotileni aziyonto imnandi nje kuphela, zikwasisidlo esimnandi, utsho uBonnie Taub Dix, umbhali wencwadi ethi Read It Before You Eat It — Taking You from Label to Table., RDN) emva kokuzihlamba nokuzikhupha amanzi, zinonge nje uze uzibhake. UTabo Dix ubonisa ukuba, njengezinye iimbotyi, zifanelekile ukwenza ukutya okwahlukeneyo. Iimbotyi zibonelela ngeecarbohydrates ezisemgangathweni ophezulu, ezitshisa kancinci, iiproteni, kunye neevithamini ezininzi, iiminerali, kunye nee-antioxidants ezifumaneka kwimifuno efanayo.
Ixesha lokuthumela: Disemba-01-2022