Ndi malangizo omwe timamva nthawi zonse: kudya zipatso ndi ndiwo zamasamba. Chakudya chokhala ndi zokolola chingapangitse thanzi lathunthu, kulimbikitsa kulemera kwa thupi, kuthandiza kuchepetsa kuthamanga kwa magazi-mndandanda ukupitirira. Pamene tikufunafuna njira zowonongera zinthu zabwino m'madyerero athu, funso limayambira nthawi zambiri: Kodi ndizatsopano, mazira kapena zamzitini? Chabwino, ndiri ndi uthenga wabwino ndi woipa. Nkhani yoipa ndi yakuti yankho silili lodziwika bwino. Uthenga wabwino ndikuti ndatolera limodzi ndondomeko yofulumira kukuthandizani kusankha bwino koposa.
Kusankha 1: Mwatsopano
Pamene tipita ku sitolo kuti tipeze zipatso ndi zophimba, nthawi zambiri timapita ku gawo la zokolola. Mitundu yonyezimira imatikumbutsa kuti zokolola zatsopano zimakhudza mavitamini ndi minerals, ndipo zosankha zopanda malire zimatipatsa mwayi wowonjezera mavitamini athu. Kafukufuku wasonyeza kuti mabanja omwe amasunga zipatso ndi ndiwo zamasamba kunyumba nthawi zambiri amatha kudya zakudya izi pa chakudya chamadzulo, kotero kudzaza galimoto yanu ndizochita izi ndi "inde".
Ngakhale ine ndiri wamkulu wamkulu wa zinthu zonse zatsopano, kubala kumataya zakudya zina pamene mukugwiritsira ntchito, kutengerako ndi kuwonekera mlengalenga. Kuonjezera apo, zipatso zatsopano ndi zowonongeka zimakhala zovuta kuwonongeka (kuganiza: ziphuphu, mabakiteriya, ndi zina zotero). Chifukwa chake, mwamsanga mutapititsa pansi, ndi bwino.
Njira zingapo:
- Gulani zipatso ndi ndiwo zamasamba pafupi ndi tsiku limene mudzazifuna.
- Pitani ku msika wanu wa alimi kuti mukapeze zokolola zomwe zikukula pafupi.
- Sungani zipatso ndi ndiwo zamasamba mufiriji (werengani malamulo!).
- Yambani zipatso zonse ndi ndiwo zamasamba ndi TLC.
Kusankha 2: Zamzitini
Tomato, chimanga, yamapichesi-ndizotheka kuti mwakhala ndi chimodzi mwa zakudya izi mwachindunji (ine ndikutsimikiza!). Koma, tiyeni tiyang'ane nazo - zipatso zam'mchimbe ndi zamasamba nthawi zambiri zimakhala zovuta kwambiri. Mchere umene umagwiritsidwa ntchito kuti usungunuke ndi kusungunuka umapangitsa ogula-thanzi kutembenuza magalimoto awo mosiyana, ndipo zipatso zamzitini nthawi zambiri zimalowa mu syrups zomwe zimayambitsa shuga ndi zopatsa mphamvu. Komabe, zokolola zam'chitini zimakhala ndi alumali yaitali kwambiri (mpaka zaka zisanu) ndipo nthawi zambiri zimakhala zochuluka. Kuonjezera apo, kubzala kumera kumalowako kumatengedwa pachimake chokwanira, kutanthauza kuti zakudya zake zam'mimba ndizomwe zili pamwamba. Ngakhale kuyamwa kumafuna kuphika, kuyambitsa mavitamini osungunuka m'madzi (monga mavitamini a B ndi C), kuwonongeka kwakukulu kuli kochepa.
Njira zingapo:
- Kodi muli ndi kuthamanga kwa magazi? Sankhani mankhwala ndi malemba omwe amati "low sodium" kapena "palibe-mchere wowonjezera."
- Ngati mumakhala ndi ndiwo zamasamba zam'chitini, muzimutsuka mu colander. Ngati muli ndi nthawi, tsambani kawiri. Mutha kuchotsa pafupifupi 40 peresenti ya mchere!
- Dulani zipatso zam'chitini mu madzi olemera, ndipo mmalo mwake musankhe zipatso zomwe zasungidwa m'madzi kapena madzi awo.
Kusankha 3: Osungidwa
Mwanjira zambiri, zipatso ndi ndiwo zamasamba zowonongeka zimakhala zofanana ndi zamzitini. Iwo ali olemera kwambiri, ndipo amanyamulidwa pa nyengo yapamwamba (kutanthauza kuti ali odzaza ndi mavitamini ndi mchere). Kuzizira kumafuna blanching (kuphika kumene masamba amatsitsa pang'ono m'madzi otentha asanamadzike m'madzi a ayezi), zomwe zingayambitse kuwonongeka kwa zakudya zina (mavitamini a B ndi C). Ndikofunika kuzindikira kuti zokolola zafrimu zili ndi kanthawi kochepa kachesi kusiyana ndi zakudya zam'chitini; Zomera zowonongeka ziyenera kudyedwa miyezi isanu ndi itatu, pomwe chipatso chozizira ndi chabwino kwa miyezi 12.
Njira zingapo:
- Nthawi zonse muzinyamula friji yanu ndi Top 10 Foods kwa Freezer yanu
- Kufuna smoothie (monga wanga Memory Memory Boaster Berry Smoothie)? Gwiritsani ntchito zipatso zowonongeka ndi kudula pa ayezi.
- Ngati zipatso zomwe mumazikonda kapena masamba simukuziyika, zitseni muchisanu chachisanu kuti mukhale nacho chaka chonse!
Chosankha
Kotero, inu mukudabwabe kuti: Ndi njira iti yomwe ili ndi mtengo wapatali kwambiri? Chabwino, pamapeto pake, zakudya zabwino zimakhala zofanana. Zosakaniza zokhazikika ndi zamzitini zimataya zakudya zina pamene zikugwiritsidwa ntchito, ndipo zipatso zatsopano zimataya zakudya zina monga zaka. Ndikunena kuti pitirizani kusunga zinthu zosiyanasiyana m'nyumba mwanu, ndipo ganizirani zomwe zimapindulitsa bajeti yanu, nthawi yanu ndi masamba anu. Pomaliza, thupi lanu lidzakuthokozani!
Ndi Joy Bauer, MS, RDN, CDN, Health and Nutrition Expert for NBC's Today Onetsani ndi woyambitsa Food Snacks.
> Zotsatira:
> Barrett, DM (nd) Kuwonjezera kuchuluka kwa zakudya za zipatso ndi ndiwo zamasamba. University of California-Davis.
> Rickman, JC, Barrett, DM & Bruhn, CM (2007). Kuyerekeza kwa zakudya za zipatso zatsopano, mazira, ndi zamzitini. Gawo 1. Vitamini C ndi B ndi phenolic mankhwala. Journal of the Science of Food and Agriculture, 87, 930-944.
> Trofholz, AC, TATE, AD, Draxten, ML, Neumark-Sztainer, D. & Berge, JM (2016). Zakudya zachilengedwe za kunyumba zomwe zimakhudzana ndi kukhalapo kwa zipatso ndi ndiwo zamasamba panthawi ya chakudya. Chakudya, 1 (96), 526-532.