Akatswiri azakudya ndi zakudya amagawana zakudya zomwe amasankha m'zitini kuti atilangize pakudya bwino. Chakudya chatsopano chimakondedwa, koma chakudya cham'zitini chiyeneranso kuyamikiridwa. Kusunga chakudya m'zitini kwakhala kukugwiritsidwa ntchito kusunga chakudya kwa zaka mazana ambiri, kuchisunga kukhala chotetezeka komanso chopatsa thanzi mpaka chitini chitsegulidwa, zomwe sizimangochepetsa kuwononga chakudya, komanso zikutanthauza kuti muli ndi chakudya chambiri chofulumira m'sitolo yanu. Ndinafunsa akatswiri apamwamba azakudya ndi zakudya mdziko muno za zakudya zomwe amakonda m'zitini, koma tisanayang'ane m'zipinda zawo zosungiramo zakudya, nazi malangizo ena osankha zakudya zopatsa thanzi zam'zitini.
Kusankha zakudya zomwe zili ndi shuga ndi sodium yochepa. Mungaganize kuti ndi bwino kusankha zakudya zopanda shuga kapena mchere wowonjezera, koma palibe vuto ngati muwonjezera shuga kapena mchere pang'ono ku supu yanu yam'chitini.
Kufunafuna ma CD amkati opanda BPA. Ngakhale kuti ma soda canits amapangidwa ndi chitsulo, makoma awo amkati nthawi zambiri amapangidwa ndi zinthu zomwe zili ndi BPA ya mankhwala a mafakitale. Ngakhale kuti FDA imaona kuti mankhwalawa ndi otetezeka pakadali pano, magulu ena azaumoyo nawonso apereka machenjezo. Ngakhale zilembo zachinsinsi zimagwiritsa ntchito ma inlay a zitini opanda BPA, kotero sikovuta kupewa mankhwalawa omwe angakhale oopsa.
Kupewa zakudya zam'chitini zokhala ndi zosungira ndi zosakaniza zopangira sikovuta, chifukwa kuziika m'chitini ndi njira yosungira chakudya yokha.
Nyemba zam'chitini
Mukatsegula chidebe cha nyemba, mutha kuwonjezera mapuloteni ndi ulusi ku saladi, pasitala, supu, komanso maswiti. Katswiri wazakudya ku New York, Tamara Duker Freuman, wolemba buku lakuti Bloating Is a Warning Sign for the Body, akuti nyemba zam'chitini mosakayikira ndi zomwe amakonda kwambiri. "Pa pulogalamu yanga, nyemba zam'chitini ndi maziko a zakudya zitatu zosavuta, zachangu, komanso zotsika mtengo kumapeto kwa sabata. Nyemba zakuda zam'chitini zokhala ndi cumin ndi oregano ndi maziko a mbale yaku Mexico, ndipo ndimagwiritsa ntchito mpunga wofiirira kapena quinoa, avocado, ndi zina zambiri; nyemba zam'chitini zokhala ndi cannerini ndi zosakaniza zanga zazikulu mu mbale yoyera ya Turkey, anyezi, ndi adyo; ndimaphatikiza nandolo zam'chitini ndi chidebe cha stew yachikhalidwe cha ku India kapena A pre-made spice mix kuti ndipange curry yachangu yaku South Asia ndikukongoletsa ndi mpunga, yogurt wamba ndi cilantro."
Katswiri wazakudya ndi thanzi wochokera ku Brooklyn, New York komanso wolemba buku la Eating in Color, Frances Largeman Roth, nayenso amakonda nyemba zam'chitini. Nthawi zonse amakhala ndi zitini zingapo za nyemba zakuda kukhitchini yake. "Ndimagwiritsa ntchito nyemba zakuda pazinthu zonse kuyambira quesadillas za kumapeto kwa sabata mpaka tsabola wanga wa nyemba zakuda wopangidwa kunyumba. Mwana wanga wamkazi wamkulu sadya nyama yambiri, koma amakonda nyemba zakuda, kotero ndimakonda kuziwonjezera muzakudya zake zosinthasintha. Nyemba zakuda, monga nyemba zina, ndi gwero labwino kwambiri la ulusi ndi mapuloteni a zomera, okhala ndi magalamu 7 pa 1/2 chikho. Gawo limodzi la nyemba zakuda lili ndi 15% ya chitsulo chomwe thupi la munthu limafunika tsiku lililonse, zomwe zimapangitsa nyemba zakuda kukhala chinthu chabwino kwambiri kwa akazi ndi achinyamata," adatero.
Keri Gans (RDN), katswiri wazakudya ku New York State komanso wolemba buku la The Small Change Diet, amapangitsa chakudya chophikidwa kunyumba kukhala chosavuta kuchokera ku nyemba zophikidwa m'zitini. "Chimodzi mwa zakudya zomwe ndimakonda kwambiri zam'zitini ndi nyemba, makamaka nyemba zakuda ndi za impso, chifukwa sindiyenera kuthera nthawi yambiri ndikuziphika." Anaphika pasitala ya bowtie mu mafuta a azitona, ndikuwonjezera adyo, sipinachi, nyemba za cannellini ndi Parmesan kuti chakudyacho chikhale chodzaza ndi ulusi ndi mapuloteni chomwe ndi chosavuta kupanga komanso chosavuta kulongedza!
Nkhuku zophikidwa m'zitini si zokoma zokha, komanso ndi chakudya chabwino kwambiri, akutero Bonnie Taub Dix, wolemba buku la Read It Before You Eat It — Taking You from Label to Table., RDN) akuti mukatha kutsuka ndi kukhetsa madzi, ingoikani zonunkhira ndikuphika. Tabo Dix akunena kuti, monga nyemba zina, ndizoyenera kupanga zakudya zosiyanasiyana. Nyemba zimapereka chakudya chapamwamba, chotentha pang'onopang'ono, mapuloteni, ndi mavitamini ambiri, mchere, ndi ma antioxidants omwe amapezeka mu ndiwo zamasamba zofanana.
Nthawi yotumizira: Disembala-01-2022