Vanamazvikokota vezvekudya nekudya zvinovaka muviri vanogovana sarudzo dzavo dzechikafu chemumagaba kuti vatipe zano rekudya zvine hutano. Chikafu chitsva chinodiwa, asi chikafu chemumagaba chinofanirawo kurumbidzwa. Canning yakashandiswa kuchengetedza chikafu kwemazana emakore, ichichengetedza yakachengeteka uye ichivaka muviri kusvikira gaba rizarurwa, izvo zvisingangodzikisi kudya kwekudya, asiwo zvinoreva kuti une zvakawanda zvekudya zvinokurumidza mu pantry yako. food reserve. Ndakabvunza nyanzvi dzezvekudya uye chikafu chenyika nezvekudya kwavo kwemumagaba kwavanofarira, asi vasati vatora peek pamapantry avo, heano mamwe matipi ekusarudza zvinovaka muviri zvekudya zvemumagaba.
Kusarudza zvigadzirwa zvakaderera mushuga uye sodium. Unogona kufunga kuti zvakanaka kusarudza zvikafu zvisina shuga yakawedzerwa kana munyu, asi zvakanaka kana ukawedzera shuga shoma kana munyu kumuto wako wemumagaba.
Kutsvaga BPA-yemahara yemukati yekurongedza. Nepo makombi esoda achigadzirwa nesimbi, madziro awo emukati anowanzo gadzirwa kubva kuzvinhu zvine kemikari yemaindasitiri BPA. Kunyangwe iyo FDA ichifunga kuti chinhu chakachengeteka parizvino, mamwe mapoka ehutano akapawo yambiro. Kunyangwe mavara epachivande anoshandisa BPA-yemahara can linings, saka hazvina kuoma kudzivirira ichi chinogona kukuvadza chinhu.
Kudzivisa zvikafu zvemumagaba nezvigadzirwa zvekugadzira uye zvigadzirwa hazvina kuoma kuita, sezvo canning inzira yekuchengetedza chikafu pachayo.
Canned bhinzi
Paunovhura gaba rebhinzi, unogona kuwedzera mapuroteni nefiber kumasaladi, pasta, soups, uye kunyange masiwiti. New York-based nutritionist Tamara Duker Freuman, munyori weBloating Is a Warning Sign for the Body, anoti bhinzi dzemumagaba pasina mubvunzo dzaanofarira. "Muchiratidziro changu, bhinzi dzemumagaba ndidzo hwaro hwezvitatu zvezvekudya zviri nyore, zvinokurumidza, uye zvakachipa zvepamusha zvekupera kwevhiki. Mugaba bhinzi nhema dzine kumini uye oregano ndiwo hwaro hwendiro yekuMexico, uye ini ndinoshandisa mupunga webrown kana quinoa, avocado, nezvimwe; cannerini bhinzi dzemumagaba ndiyo nyeredzi yangu mugaba regariki yakakangwa, hanyanisi yakakangwa; chickpeas ine gaba remuIndian-style stew kana A pre-yakagadzirwa spice musanganiswa wekukurumidza wekuSouth Asia curry uye shongedza nemupunga, yoga yoga uye cilantro."
Brooklyn, New York-based nutrition uye nyanzvi yehutano uye munyori weEating in Colour, Frances Largeman Roth, ariwo fan webhinzi dzemumagaba. Anogara aine magaba mashoma ebhinzi nhema mukicheni make. "Ini ndinoshandisa bhinzi nhema pane zvese kubva pakupera kwevhiki quesadillas kusvika kumba kwangu nhema bhinzi chili. Mwanasikana wangu mukuru haadyi nyama yakawanda, asi anoda bhinzi nhema, saka ndinoda kuwedzera kune yake flexitarian Mukudya. Bhinzi nhema, semamwe ma legumes, inzvimbo yakanaka kwazvo yefiber uye mapuroteni ezvirimwa, ane magiramu manomwe pa 1/2 kapu inodiwa mumutumbi wemunhu 15% yesimbi inodiwa. zvinogadzira bhinzi nhema Chinhu chakanakira madzimai nevechidiki,” vakatsanangura.
Keri Gans (RDN), New York State nutritionist uye munyori weThe Small Change Diet, anoita kuti zvokudya zvakabikwa kumba zvive nyore kubva kubhinzi dzomumagaba. “Chikafu changu chemumagaba chandinofarira ibhinzi, kunyanya bhinzi nhema neitsvo, nekuti handimbopedzi nguva yakawanda ndichidzibika.” Akabika bowtie pasta mumafuta emuorivhi, achiwedzera gariki, sipinachi, cannellini bhinzi Uye Parmesan yehupfu hwefiber- uye protein-packed zviri nyore kugadzira uye zviri nyore kurongedza!
Chickpeas dzemumagaba hadzisi chikafu chinonaka chete, asi zvakare chikafu chikuru, anodaro Bonnie Taub Dix, munyori weRead It Usati Waidya - Kukutora kubva kuChiratidzo kuenda kuTafura. , RDN) taurai mushure mekugeza nekudhonza, ingo mwaka uye bika. Tabo Dix anonongedza kuti, semamwe maruva, akakodzera kugadzira chikafu chakasiyana. Bhinzi dzinopa macarbohydrates emhando yepamusoro, anononoka kupisa, mapuroteni, uye akawanda emavhitamini, mamineral, uye antioxidants anowanikwa mumiriwo yakafanana.
Nguva yekutumira: Zvita-01-2022