Ukuthi imifino kufanele ibe ekudleni komuntu yaziwa yiwo wonke umuntu. Imifino iqukethe amavithamini namaminerali amaningi awusizo asiza umzimba womuntu ukuba usebenze ngokujwayelekile futhi usize ukumelana nezifo ezahlukahlukene.
Ukufakwa kwemifino ekudleni kusiza ukubhekana noma ukuvikela izifo zezitho eziningi kanye nokugcina isisindo esijwayelekile. Ukusuka kubo ungapheka izitsha eziningi ezahlukahlukene nezinempilo ezizoba nokuqukethwe kwekhalori okuphansi. Kodwa-ke, "umholi" phakathi kwezitsha zemifino ngokulula kokulungiselela nokusetshenziswa kukhona amasobho wemifino, ukudla, Yebo.
Kungani Ukupheka Kwesobho Kubaluleke Kangaka
Ungenza ngokushesha uhlu oluncane lwezinzuzo, lapho kuzoba khona iresiphi yanoma isiphi isobho:
- Isobho elinemifino, ikakhulukazi isobho eliphansi nekhalori yokudla, alinazo iziphikiso.
- Zingadliwa bobabili ngabantu abaphilile nalabo abanezinkinga zempilo.
- Okubaluleke kakhulu amasobho ayongiwe ngo-ukhilimu omuncu. Ukudla okunjalo kunomthelela omuhle ohlelweni lokugaya ukudla, kufaka isandla ekukhiqizeni esiswini se-enzyme ekhethekile ephula amaprotheni.
- Ukuze isobho semifino lingabi nomphumela ocasulayo ethambekeni lesisu, kubalulekile ukuba ngilinganisele ekusebenziseni izinongo ezahlukahlukene kanye noso.
- Ngezifo ezahlukahlukene zesisu, ukusetshenziswa kwamaqabunga e-bay kufanele kugwenywe. Kepha u-anyanisi, ugarlic, i-parsley no-celery kungasetjenziswa ngamanani angenamkhawulo.
Kulabo abafuna ukunciphisa isisindo noma bagcine isisindo sabo sijwayelekile, izindlela zokupheka zokupheka isobho zokudla zimane ziyadingeka. Kuyafaneleka ukuthatha umkhuba esikhundleni sokudla okuhlukahlukene nezifundo zesibili ukuze udle amasobho wemifino yokudla.
Ukusebenza Kwesobho
Ososayensi baseMelika abasebenzayo sebefakazele ukusebenza kahle kwesobho lokudla lokunciphisa umzimba. Ukuhlolwa bekukulandelayo. Bekungathatha isethi efanayo yemikhiqizo, kepha izindlela ezahlukahlukene zokupheka. Kwakulungiswa ukudla okulula ukudla kanye nezitsha ezinkulu ezivela kusethi eyodwa, futhi kulungiswa amasobho ahlukahlukene kusukela kusethi yesibili.
Ngokwemiphumela yalokhu kuhlolwa, kuvela ukuthi abantu abadla imifino engamakhambi baphuza ama-kilojoule angama-27% kunalabo abadla isethi efanayo yokudla, kodwa ngendlela yesobho.
Ukuchazwa kwalokhu kulula. Abantu ababedla isobho babegcotshwa ngezingxenye ezincane, kwagcwalisa isisu ngokushesha, futhi kwakulula ukudaya nokusebenza. Yile mpahla esiza ukuzizwa ugcwele, futhi ngasikhathi sinye ulahlekelwe isisindo.
Abondli bomzimba abakubeki eceleni ukusetshenziswa kwezobho, okuyisisekelo salo okuyinyama noma umhluzi wezinhlanzi. Umhluzi wenyama ulusizo ekwelapheni izifo ezahlukahlukene, ngokwesibonelo, ekhaleni eligelezayo, isifo senhliziyo, kanye nomdlavuza.
Ukupheka Izidlo Zokudla
Umgomo oyinhloko wokuthi konke ukupheka kwesobho lokudla kuqukethe ukuthi yonke imikhiqizo kufanele ibe yintsha kanye nesobho kumele kube okwenziwe ekhaya. Futhi:
- Ukuze wandise inzuzo, akunasidingo uma kufanele udle ukudla okuqediwe noma amasobho asheshayo.
- Izinongo kufanele zibe zemvelo, usawoti kufanele ube ngaphansi.
- Ngaphezu kwalokho, amasobho wemifino akufanele aphekwe isikhathi eside. Ngokupheka isikhathi eside, inani lezakhamzimba lincishiswa kakhulu, ukunambitheka nephunga lemifino kulahlekile.
- Ukuze ulondoloze amavithamini ngobuningi obukhulu, yonke imifino kufanele ibekwe kakade emanzini abilayo.
- Isobho elisanda kwenziwa lisizakala kakhulu. Isobho elivuselelwe kabusha alisekho inani lokudla.
- Ngokudla okungapheli komkhiqizo ovuthayo, ukuwohloka kwenhlala-kahle noma ukuvela kwezifo ezahlukahlukene kungabonakala.
Imithetho Yokusebenzisa Imifino
Yize imifino inezakhiwo eziningi ezisebenzayo, noma kunjalo, ngaphambi kokuzisebenzisa njengezithako eziyinhloko zokulungiselela isobho lokudla, udinga ukubonana nodokotela wezempilo. Ngaphandle kwazo zonke izinzuzo, kwezinye izifo, ezinye izinhlobo zemifino zingadala ukwanda kwazo, kungakhathalekile ukuthi iyiphi iresiphi esetshenziswayo.
Imifino ngayinye kufanele iphekwe isikhathi esithile ukuze ilondoloze ngangokunokwenzeka zonke izakhiwo zayo. Ngakho-ke, ngokwesibonelo, imifino kufanele ifakwe isobho ngaphambi nje kokukhonza, futhi okuqukethwe kwe-vithamini C kumazambane kuphakama ngesikhathi sokwelashwa okushisa. Kodwa-ke, ukuphinda ushaye le imifino kuwabhubhisa ngokuphelele wonke amavithamini akulo.
Ngokuqondene notamatisi, izazi zokudla okunempilo zisho ngamabomu ngezinzuzo zazo kanye nokuba khona kwazo cishe kuwo wonke amavithamini adingekayo kumuntu, futhi, ngokufanelekile, izindlela zokupheka ezinamatamatisi kufanele zisetafuleni lanoma yimuphi umuntu.
Ochwepheshe bakholelwa ukuthi zingasetshenziswa ngabantu abanasiphi isifo. Kuhle kakhulu ukudla utamatisi wezifo zamalunga, imithambo yegazi nenhliziyo. Kuyanconywa nokuthi kusetshenziswe abantu abanesifo sezinso.
Kumele kwaziwe ukuthi amavithamini atholakala kuphela emifino entsha. Utamatisi ophethwe ukushisa ulahlekelwe ngokuphelele izakhiwo zabo ezizuzisayo.
Ukhukhamba lubaluleke kakhulu ekulweni nesisindo ngokweqile, izifo zezinso nepheshana lesisu. Ngenxa yokuqukethwe okuphezulu kwefayibha kule imifino, kuthakwa kalula futhi kugaywe. Futhi iphunga livusa kakhulu ukusebenza kwezindlala zokugaya futhi lenyusa iphango.
Izaqathi zinconywa kubantu abanezifo zohlelo lokugaya ukudla kwenhliziyo noma kwenhliziyo. Kwamasobho, izaqathe zingadliwa ngisho nangaphezu kwezifo ezibangelwa yisisu kanye nokugaya ukudla.
ICarotene, etholakala ngamanani amakhulu izaqathi, igcinwa kangcono uma imifino incishiswa emoyeni. Ngakho-ke, ngemuva kokucutshungulwa, izaqathi kufanele zifakwe kwisobho ngokushesha, noma kunjalo, zonke izindlela zibonisa lokhu.
Ngomphumela omuhle kakhulu ngokudla izaqathe, kufanele kuqashelwe ukuthi i-carotene igxile kangcono ngamafutha wanoma imuphi umsuka. Ngaphambi kokufaka izaqathe kusobho, udinga ukukuthambisa kancane kunoma yimiphi imifino noma isilwane.
Izici ezizuzayo ze-anyanisi bezilokhu zaziwa, futhi cishe zonke izindlela zokupheka ziqukethe anyanisi encazelweni.
Kwakusetshenziselwa ukwelapha umkhuhlane ohlukahlukene. Ngenxa yokuqukethwe okuphezulu kokukhiqizwa okuguquguqukayo, ukuthuthukiswa kwamagciwane we-pathogenic kwabambezeleka. I-anyanisi futhi iqukethe amavithamini, amaminerali nosawoti, athinta kahle ukungazinzi komzimba.
Ukusuka kule mifino ungenza isobho elimnandi le-anyanisi, elizobe lingasebenzi kuphela, kepha futhi linambitha kakhulu. Ngaphezu kwalokho, u-anyanisi ungadliwa yiwo wonke umuntu, ngaphandle kokukodwa, awunakho ukuphambana.
Isobho esivela kwiklabishi kanye namabheji aluthathelwa indawo ekwelashweni kwezifo zesisu namathumbu, kanye nabantu abaphethwe ukuqunjelwa. Inani elincane lale imifino lingathuthukisa ukusebenza kohlelo lonke lokugaya ukudla.
Kodwa-ke, kubantu bathambekele ekuthambiseni, ungasebenzisi kabi iklabishi elimhlophe. Lokhu kungaholela ukuqhakaza, izinhlungu esiswini, kanye nokuvuvukala.
Ama-beet kanye neklabishi ngenxa yokuqukethwe kwawo kilojoule aphansi kufanelekile abantu abakhuluphele. AmaSobho avela kule mifino awanemiphumela emihle kuphela ohlelweni lokugaya, kepha futhi athuthukisa ukuhamba kwamathumbu.
Kuhle ukukhumbula ukuthi akuyona yonke imifino kanye nemikhiqizo ehlanganiswe ndawonye kumasobho. Imifino eminingi ilahlekelwa yizinto zayo ezizuzisayo uma ivezwa amazinga okushisa aphezulu. Ukuze ukudla kube nempilo futhi kungalimazi umzimba, udinga ukukhetha ngokucophelela imikhiqizo ibheka ukuhambisana kwawo nesimo sabo sempilo.
Ezinye izindlela zokupheka izobho zemifino
- Isobho Bean
Kwesobho udinga ubhontshisi, amazambane, u-anyanisi, amakhowe, uma ufisa, nezinongo. Inani elincanyana lamabhontjisi abilisiwe. Amanzi lapho isobho lizobiliswa, ulethe ku-thumba, uthele amazambane uthathe ama-cubes amancane.
Ngemuva kokuthi isilungile, engeza u-anyanisi othosiwe ngaphambilini ebhotweni kusobho futhi uma kukhona amakhowe. Ngemuva kwemizuzu engama-20-25, sibeka ubhontshisi nezinongo zemvelo ukunambitha kusobho. Bilisa konke ndawonye imizuzu eminingana futhi isobho selikulungele ukudliwa.
- Isobho sase-Italy noma isobho nge-basil.
I-Basil idume ngezakhiwo zayo eziwusizo, ngakho-ke kungcono ukuthatha amagatsha ayo amaningana ukulungiselela lesi isobho. Uzodinga no-anyanisi omncane, uphizi oluhlaza, ukhilimu kanye neparsley.
Indlela yokulungisa isobho imi ngalendlela elandelayo. I-anyanisi ithosiwe epanini, bese kufakwa i-peas kuyo, egcwele umhluzi wemifino noma amanzi abilayo.
I-pan iyambozwa bese uphizi utholwa imizuzu engu-15 ukuya kwengama-20. Ngemuva kokuthi isithambile, bayigxoba ngemfoloko bese kuthi, kanye no-anyanisi nomhluzi, bayidlulisele esitsheni esijulile. Amanzi noma umhluzi, izinongo zifakwa esitsheni zilethelwe ngamathumba. Ngemuva kwalokho, susa i-pan emlilweni bese ufaka ukhilimu ngokucophelela, kanye ne-parsley ne-basil engakhekile.
3 Isobho seLentil
Ngaphambi kokupheka, ama-lentil kumele agezwe futhi afakwe amanzi amahora amaningi. Ungamshiya ubusuku. Ngemuva kokuthi amalensi emi, ibiliswe emanzini afanayo kuze kuthambe. Refuel epanini. Ukuze wenze lokhu, u-anyanisi kanye negalikhi elithosiwe ngosawoti kuthosiwe ku bhotela, umhluzi ongenawo amafutha uthelelwa kuwo bese ulethwa ukubiliswa ndawonye.
Ngemuva kokugqoka kufakwa ku-lens bese upheka eminye imizuzu eyi-10-15. Imizuzu embalwa ngaphambi kokupheka, usawoti, amakhambi, izinongo kufakwa kusobho. Futhi, uma ufisa, ungangeza amazambane omncane kusobho futhi impendulo yombuzo wokuthi yini okufanele uyidle nge-pancreatitis isilungile!
4. AmaBrussels ahlumela isobho
Lesi sobho simnandi kakhulu. Enye inzuzo okuqukethwe kwayo okuphansi kwekhalori. Ukulungiselela kwayo, ungasebenzisa zombili amahlumela weBrussels ne-broccoli.
Ukupheka isobho kuqala ngeqiniso lokuthi amazambane aqotshwe kahle afakwa emanzini abilayo. Ukugqoka isobho kuyalungiswa ngalesi sikhathi. Fry izaqathe kanye anyanisi epanini. Imizuzu embalwa ngaphambi kokuthi amazambane alungele, iklabishi nesithokelo kufakwa emanzini abilayo. Ngemuva kwalokho bapheka eminye imizuzu emihlanu basebenze.
Ukusuka kwimifino ungapheka izobho zokudla eziningi okumnandi nokunempilo. Zilungiselelwe ngokushesha nangendlela elula. Kodwa-ke, naphezu kokulula kwabo, umuntu angakhohlwa ngezinye izifo zakhe esikhathini esithile emva kokuzisebenzisa futhi athuthukise inhlala-kahle ephelele.
Izobho zokudla zemifino zilungele impilo - lokho iqiniso.
