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.“Pachirongwa changu, bhinzi dzemumagaba ndidzo musimboti wezvokudya zvitatu zviri nyore, zvinokurumidza, uye zvakachipa zvepamusha zvekupera kwesvondo.Mabhinzi matema emumagaba ane kumini uye oregano ndiwo hwaro hwembiya yeMexico, uye ini ndinoshandisa brown rice kana quinoa, avocado, nezvimwe;cannerini bhinzi dzemumagaba ndiyo nyeredzi yangu muTurkey, hanyanisi, uye garlic-yakaiswa chena chili dish;Ndinobatanidza hukupizi dzemumagaba negaba remuto wemuIndia kana Musanganiswa wezvinonhuhwirira wakagadzirwa kare wekuSouth Asian curry uye ndinoshongedza 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 kuita zvese kubva pakupera kwesvondo quesadillas kuenda kumba kwangu nhema bhinzi chili.Mwanasikana wangu mukuru haadyi nyama yakawanda, asi anoda bhinzi nhema, saka ini ndinoda kuwedzera kune yake flexitarian Mukudya.Bhinzi nhema, semamwe maruva, inzvimbo yakanaka kwazvo yefiber uye mapuroteni ezvirimwa, ane magiramu manomwe pa1/2 kapu.Chimwe chikamu chebhinzi nhema chine chikamu che15% chesimbi inodiwa nemuviri wemunhu zuva nezuva, izvo zvinoita kuti bhinzi nhema Chive chinhu chakanakira madzimai nepwere,” 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