Akatswiri azakudya ndi zakudya amagawana zomwe amasankha zakudya zam'chitini kuti atilangize pakudya bwino. Chakudya chatsopano chimakondedwa, koma chakudya cham'chitini chiyeneranso kuyamikiridwa. Kuwotchera kwagwiritsidwa ntchito kusunga chakudya kwa zaka mazana ambiri, kuchisunga kukhala chotetezeka komanso chopatsa thanzi mpaka chitseko chitsegulidwe, chomwe sichimangochepetsa kuwononga chakudya, komanso chimatanthauza kuti muli ndi zakudya zambiri zofulumira m'thumba lanu. nkhokwe ya chakudya. Ndinafunsa akatswiri apamwamba a zakudya ndi zakudya m'dzikoli za zakudya zomwe amakonda zam'chitini, koma ndisanayang'ane pamagulu awo, apa pali malangizo ena osankha zakudya zamzitini zopatsa thanzi.
Kusankha mankhwala omwe ali otsika shuga ndi sodium. Mungaganize kuti ndibwino kusankha zakudya zopanda shuga kapena mchere, koma ndi bwino ngati muwonjezera shuga kapena mchere ku supu yanu yam'chitini.
Kuyang'ana zoyika zamkati zamkati zopanda BPA. Ngakhale zitini za soda zimapangidwa ndi chitsulo, makoma ake amkati nthawi zambiri amapangidwa kuchokera ku zinthu zomwe zimakhala ndi mankhwala a mafakitale a BPA. Ngakhale a FDA amawona kuti mankhwalawa ndi otetezeka pakadali pano, magulu ena azaumoyo aperekanso machenjezo. Ngakhale zilembo zachinsinsi zimagwiritsa ntchito zomangira zopanda BPA, kotero sikovuta kupewa chinthu chomwe chingakhale chovulaza ichi.
Kupewa zakudya zam'chitini zokhala ndi zoteteza komanso zopangira sikovuta, chifukwa kuyika m'malo ndi njira yokhayo yosungira chakudya.
Nyemba zam'chitini
Mukatsegula chitini cha nyemba, mutha kuwonjezera mapuloteni ndi fiber ku saladi, pasitala, soups, ngakhale maswiti. Katswiri wofufuza za kadyedwe kamene ku New York, Tamara Duker Freuman, mlembi wa Bloating Is a Warning Sign for the Body, akuti nyemba zamzitini ndizomwe amakonda kwambiri. “Pachiwonetsero changa, nyemba zamzitini ndizo maziko a zakudya zitatu zosavuta, zofulumira, komanso zotsika mtengo kwambiri kumapeto kwa sabata. Nyemba zakuda zam'chitini ndi chitowe ndi oregano ndizo maziko a mbale ya Mexico, ndipo ndimagwiritsa ntchito mpunga wofiira kapena quinoa , avocado, ndi zina; nyemba za cannerini zamzitini ndizomwe ndikupangira nyenyezi mu turkey, anyezi, ndi adyo wopaka tsabola woyera; Ndimaphatikiza nandolo zamzitini ndi chitini cha mphodza za mtundu wa ku India kapena Zosakaniza zopangidwa kale ndi zokometsera za curry waku South Asia wofulumira ndikukongoletsa ndi mpunga, yogati wamba ndi cilantro.
Brooklyn, New York-katswiri wokhudzana ndi zakudya komanso thanzi komanso wolemba buku la Eating in Colour, Frances Largeman Roth, nayenso amakonda nyemba zam'chitini. Nthawi zonse amakhala ndi zitini zochepa za nyemba zakuda kukhitchini yake. "Ndimagwiritsa ntchito nyemba zakuda pachilichonse kuyambira quesadillas kumapeto kwa sabata kupita ku tsabola wanga wakuda wakuda. Mwana wanga wamkazi wamkulu samadya nyama zambiri, koma amakonda nyemba zakuda, choncho ndimakonda kuwonjezera pa kusintha kwake mu zakudya. Nyemba zakuda, monga nyemba zina, ndi gwero labwino kwambiri la fiber ndi mapuloteni a zomera, okhala ndi magalamu 7 pa 1/2 chikho. Mbali imodzi ya nyemba zakuda imakhala ndi 15% ya iron yomwe imafunikira mthupi la munthu tsiku lililonse, zomwe zimapanga nyemba zakuda Chofunikira kwambiri kwa amayi ndi achinyamata," adatero.
Keri Gans (RDN), katswiri wa zakudya ku New York State komanso wolemba The Small Change Diet, amapangitsa kuti zakudya zophikidwa kunyumba zikhale zosavuta kuchokera ku nyemba zamzitini. “Chimodzi mwa zakudya zomwe ndimakonda zamzitini ndi nyemba, makamaka zakuda ndi za impso, chifukwa sindimathera nthawi yochuluka kuziphika.” Adaphika pasitala wa bowtie mumafuta a azitona, ndikuwonjezera adyo, sipinachi, nyemba za cannellini Ndi Parmesan kuti apange chakudya chokhala ndi fiber komanso mapuloteni osavuta kupanga komanso osavuta kunyamula!
Nandolo zam'zitini si zokoma zokha, komanso ndi zokhwasula-khwasula, akutero Bonnie Taub Dix, mlembi wa Read It Before You Eat It - Takeing You from Label to Table. , RDN) nenani mutatha kutsuka ndi kukhetsa, ingoni nyengo ndikuphika. Tabo Dix ikunena kuti, monganso nyemba zina, ndizoyenera kupanga zakudya zosiyanasiyana. Nyemba zimapereka chakudya chapamwamba, chowotcha pang'onopang'ono, mapuloteni, ndi mavitamini ambiri, mchere, ndi ma antioxidants omwe amapezeka mumasamba ofanana.
Nthawi yotumiza: Dec-01-2022