Nyanzvi dzezvekudya nezvehutano dzinogovana sarudzo dzavo dzezvekudya zvemumagaba kuti vatipe mazano ekudya zvine hutano. Zvekudya zvitsva zvinofarirwa, asi zvekudya zvemumagaba zvinorumbidzwawo. Kuisa mumagaba kwave kuchishandiswa kuchengetedza chikafu kwemazana emakore, kuchichengetedza chakachengeteka uye chine hutano kusvika gaba ravhurwa, izvo zvinoderedza kuraswa kwechikafu chete, asi zvinorevawo kuti une chikafu chakawanda chinokurumidza mupantry yako. Ndakabvunza nyanzvi dzezvekudya nezvehutano dzepamusoro dzenyika nezvezvekudya zvavanofarira zvemumagaba, asi ndisati ndatarisa mapati avo, heano mamwe matipi ekusarudza zvekudya zvine hutano zvemumagaba.
Kusarudza zvekudya zvine shuga shoma uye sodium shoma. Ungafunga kuti zvakanaka kusarudza zvekudya zvisina shuga kana munyu wakawedzerwa, asi hazvina kuipa kana ukawedzera shuga kana munyu musobho rako remumagaba.
Kutsvaga mapurasitiki emukati asina BPA. Kunyange hazvo magaba esoda akagadzirwa nesimbi, madziro awo emukati anowanzogadzirwa nezvinhu zvine BPA yemakemikari eindasitiri. Kunyangwe FDA ichiona chinhu ichi sechisina njodzi parizvino, mamwe mapoka ehutano akapawo yambiro. Kunyangwe machira epachivande anoshandisa matangi asina BPA, saka hazvisi zvakaoma kudzivirira chinhu ichi chinogona kukuvadza.
Kudzivisa kudya muzvirongo zvine mishonga yekuchengetedza uye zvinhu zvekugadzira hazvisi zvakaoma, sezvo kuzviisa muzvirongo inzira yekuchengetedza chikafu pachayo.
Bhinzi dzakabikwa mumagaba
Kana ukavhura kabhoni kebhinzi, unogona kuwedzera mapuroteni nefayibha kumasaladhi, pasta, masobho, uye kunyange zvihwitsi. Nyanzvi yezvekudya muNew York, Tamara Duker Freuman, munyori weBloating Is a Warning Sign for the Body, anoti bhinzi dzemumagaba ndidzo dzaanonyanya kufarira. "Pachirongwa changu, bhinzi dzemumagaba ndidzo dzaanonyanya kufarira. "Pamutambo wangu, bhinzi dzemumagaba ndidzo dzaanonyanya kudya pakupera kwevhiki zviri nyore, zvinokurumidza, uye zvakachipa. Bhinzi nhema dzemumagaba dzine cumin neoregano ndidzo dzaanonyanya kudya mundiro yeMexico, uye ini ndinoshandisa mupunga webrown kana quinoa, avocado, nezvimwe; bhinzi dzemumagaba ndidzo dzandinonyanya kushandisa mundiro yeturkey, hanyanisi, negariki ine chili chena; Ndinosanganisa nyemba dzemumagaba nekabhoni yeIndian-style stew kana A pre-made spice mix yeSouth Asian curry nekukurumidza uye ndinoshongedza nemupunga, yogurt isina chinhu uye cilantro."
Nyanzvi yezvekudya uye hutano iri muBrooklyn, New York uye munyori weEating in Color, Frances Largeman Roth, anofarirawo nyemba dzemumagaba. Anogara aine magaba mashoma ebhinzi nhema mukicheni make. "Ndinoshandisa bhinzi nhema pazvinhu zvese kubva kuquesadillas dzekupera kwevhiki kusvika kubhinzi nhema dzakagadzirwa kumba. Mwanasikana wangu mukuru haadyi nyama yakawanda, asi anoda bhinzi nhema, saka ndinoda kudziwedzera mukudya kwake. Bhinzi nhema, sedzimwe bhinzi, inzvimbo yakanaka yefiber neprotein yezvirimwa, ine magiramu manomwe pahafu yekapu. Chikamu chimwe chete chebhinzi nhema chine 15% yesimbi inodiwa mumuviri wemunhu zuva nezuva, izvo zvinoita kuti bhinzi nhema dzive chinhu chakanaka kwazvo kuvakadzi nevechiri kuyaruka," akatsanangura.
Keri Gans (RDN), nyanzvi yezvekudya muNew York State uye munyori webhuku rinonzi The Small Change Diet, anoita kuti chikafu chinobikwa kumba chive nyore kubva mubhinzi dzemumagaba. "Chimwe chezvikafu zvandinofarira mumagaba ibhinzi, kunyanya bhinzi nhema nedzemumagaba, nekuti handimbofaniri kupedza nguva yakawanda ndichibika." Akagocha pasta yebowtie mumafuta emuorivhi, achiwedzera gariki, sipinachi, bhinzi dzecannellini And Parmesan kuti pave nechikafu chakazara nefiber neprotein chiri nyore kugadzira uye chiri nyore kurongedza!
Nyemba dzakabikwa mumagaba hadzisi dzekudya zvinonaka chete, asi zvakare chikafu chinonaka, anodaro Bonnie Taub Dix, munyori weRead It Before You Eat It — Taking You from Label to Table., RDN) anoti mushure mekusukurudza nekudonhedza mvura, ingoisa munyu wobika. Tabo Dix anotaura kuti, sedzimwe nyemba, dzakakodzera kugadzira chikafu chakasiyana-siyana. Nyemba dzinopa makabhohaidhiretsi emhando yepamusoro, anopisa zvishoma nezvishoma, mapuroteni, uye akawanda mavhitamini, maminerari, uye ma antioxidants anowanikwa mumiriwo yakafanana.
Nguva yekutumira: Zvita-01-2022