Muva nje, i- ISpanish Heart Foundation, ukuqinisekisile lokho ukwehla kokudla imidumba kuye kwabonwa, okungenani eSpain; Akukho okungaphansi kuka-1960 kwehle ngo-50%! UDoctor Parra we-FEC, ukubheka kuyakhathaza ukuthi badliwa usuku olulodwa kuphela ngeviki, yize kunjalo, singabona ukuthi kunabantu abaningi (kubandakanya nabantu abadala) abazidla izikhathi ezi-2 noma ezi-3 kuphela ngenyanga. Ngiyazibuza ukuthi bazoba kanjani yingxenye yokondla kwezingane emindenini lapho kungekho kukhathazeka ngokugcina ukudla okunomsoco.
Inhlangano Yezokudla Nezolimo yeNhlangano Yezizwe (i-FAO) umemezele unyaka we-2016 njengoNyaka Wamazwe Omhlaba Wama-Pulses, ngenhloso ephindwe kabili: qwashisa ngezinzuzo zokudla okunempilo kulokhu kudla, nokukhuthaza ukulinywa nokusetshenziswa kwayo. Futhi akukhona okungaphansi, ngoba imidumba ingathuthukisa impilo yabantu uma idliwa kaningi. Zinezinto zenhliziyo nemithambo yegazi ngoba zinciphisa amazinga e-LDL cholesterol, nangokukhuthaza ukutholakala kwayo ekudleni kwezingane, Asigcini ngokujwayeza izingane ukunambitheka kwazo, kepha futhi sibeka izisekelo zempilo yesikhathi esizayo.
Uthi bewazi? imidumba inamafutha amancane kakhulu; futhi zinikeza ne-fiber eningi (phakathi kwamaphesenti ayi-11 kanye nama-25 wokuqukethwe)Angama-antioxidants, acebile ngamaprotheni asezingeni elifanele, kanti ama-carbohydrate awo ancipha kancane (asiza ukulawula amazinga kashukela). Futhi ngingakutshela okuningi ngazo: ziqukethe ama-micronutrients, amaminerali abalulekile ekukhuleni kwengane (njenge-calcium, i-magnesium ne-iron), kanye namavithamini B angalawula imetabolism yangaphakathi.
Imidumba: uzilungiselela kanjani? Izingane zakho zibathatha kanjani?
Njengokungathi lokho bekunganele, uhlobo ngalunye lwembotyi lunezici ezithile, ezingagcini ngokucebisa izitsha zakho, kepha futhi uqeda izidingo zokudla okunempilo. Ubhontshisi obanzi, amantshontsho, ubhontshisi, uphizi oluhlaza, ubhontshisi, njll ... uzilungiselela kanjani, izingane zakho zikudla kanjani? Ngicabanga ukuthi 'emasangweni' ehlobo kubalulekile ukufuna ukusetshenziswa kwawo, ngoba imvamisa kuhlotshaniswa nalezozitsha ezishisayo zesipuni esizidlayo uma kubanda, kepha cha: imidumba kuningi kakhulu. Kubaluleke kakhulu ukuthi njengoba kwethulwe ukudla okuhambisanayo, izingane zazi ngamalenti, noma ezinye izinhlobo zomdumba ezinjengezinkukhu, uphizi noma ubhontshisi obuluhlaza. Ngale ndlela bazothola ukunambitheka kwabo futhi kuzoba lula ngabo ukuthi babamukele sebekhulile.
Futhi ngiyalazi iqiniso lokuthi kunezingane ezikhulayo futhi ezizonde imidumba epuletini: akufanele neze uphoqe ingane encane ukuba idle, ngoba bangahlakulela ukwenyanya kokudla okuthile, futhi ngenxa yokuthi ayikulungele ngokuphelele ukuqeqeshwa kwabo njengabantu. Kubaluleke kakhulu ukubekezela futhi ungayeki ukunikela; khonza izingxenye ezincane kakhulu; futhi kungani kungenjalo? yenza ukuhluka. Amachickpeas angalungiswa ngezinye izindlela ngaphandle kwesipinashi, udali esitsheni esishisayo akuhlali kunambitheka njalo njalo.
Kudla okuhlukahlukene futhi kulula ukukulungisa.
Yini esheshayo ukuthosa iqanda noma amanye ama-nuguets? Angisho ukuthi cha, kepha omama nobaba bakhule ngokwanele ukwazi ukuthi kunezinto ezisivuza ngokushesha kepha zithathe umthwalo wazo ngokuhamba kwesikhathi; yisikhathi esihle sokuba izingane zifunde imikhuba enempilo. Futhi, ngenhlangano encane, ukupheka imidumba ngeke kumoshe isikhathi esiningi ngendlela ocabanga ngayo.. Ngalokho-ke nje kufanele sikhumbule ubuhlakani obudumile obusitshela ukuthi singamanzisa ngayizolo, sipheke ebusuku, sigcine sikhiphe esiqandisini uze ubuye emsebenzini, ubona ukuthi kulula kanjani?
Izitsha ezinemidumba: ngokuhlukahluka ukunambitheka.
Sebenzisa umcabango wakho, ngubani othe udinga isipuni ukuze uzidle? Lezi izibonelo ezimbalwa nje.
- I-Hummus: ukhilimu obushelelezi futhi omnandi owenziwe ngophisi abaphekiwe nabaminyiwe, uwoyela, ulamula omncane nosawoti. Bayayithengisa eyenziwe ezitolo ezinkulu nasezindaweni zokuhweba, kepha futhi ungayilungisa ekhaya, funa iresiphi enhle. Bese usendlala ngesinkwa noma ama-tortilla ommbila, amnandi.
- Inhlanganisela yokudla nelayisi elimhlophe, udali obilisiwe, izingcezu zeqanda elibiliswe kanzima notamatisi ogayiwe. Gqoka ngosawoti, uwoyela neparsley eyomile, futhi yilokho kuphela!
- Isaladi Eliphuzi Eliphuzi noma Ubhontshisi Obomvu (By the way, bewazi ukuthi kunezinhlobo eziningi zikabhontshisi?) Kubilisiwe kwaphakwa kwasendishini kanye nemifino eluhlaza (njengekhukhamba, utamatisi, isanqante egayiwe, izingcezu ze-broccoli).
- Ama-burger noma ama-croquettes, mmmmm, yeka ukuthi imnandi kanjani! Imvamisa zenziwa ngamalenti aphekiwe: imidumba, uma seyikhishiwe, iyagaywa ixutshwe nesithako esiyinika ukungaguquguquki (isibonelo amazambane abilisiwe noma ufulawa welayisi), ungangeza uwoyela omncane kanye nengubo. Ama-hamburger amile, ama-croquettes, kepha futhi angamekwa ngaphambi kokubeka ithileyi lokubhaka ukupheka ngo-170º kuze kube nsundu ngegolide.
- Idlanzana lama-legumes esitsheni se-noodle, lokho kuzwakala kukujabulisa ngani?
Ezinye izindlela zokwamukela imidumba.
Ikhishi lasekhaya liyindawo ongabelana ngayo, ulinge futhi ufunde. Vumela abancane ukuthi bakuphelezele ukuyothenga, ukulungisa izitsha nokuphaka, okushoyo kubenza bakwazise kakhulu ukudla abazokudla.
Ngisanda kukukhumbuza ngokubaluleka kwemidumba ekudleni kwezingane, nokuthi ngabe unyaka wezizwe owabelwe lokhu kudla okuphelele noma cha, yisikhathi esihle sokubukeza umsoco wethu, awucabangi?
Izithombe - I-USDAgov, Umsebenzisi: Justinc, rusvuke