Ukudla Okunempilo Okungcono kakhulu okungu-18 ongakuthenga ngobuningi (kanye nokubi kakhulu)

-Delile

• 1. Ubhontshisi Omisiwe nama-Lentili
• 2. Amajikijolo Afriziwe
• 3. Inyama efriziwe kanye nezinkukhu
• Imifino efriziwe
• 5. Sthandwa
• 6. Oats
• 7. Izithelo Ezomile
• 8. Amantongomane kuShell
• 9. Izinhlamvu ezithile eziphelele
• 10. Popcorn
• 11. IPasta Eyomile
• 12. Amafutha Kakhukhunathi
• 13. Imbewu yeChia
• 14. Ibhotela Lamakinati
• 15. Imifino Yotshani
• 16. Amaphrotheni Impushana
• 17. Uviniga we-Apple Cider
• 18. Imvubelo Yezempilo
• Ukudla Okubi Kakhulu Ukuthengwa Ngenqwaba
• Izithelo Ezintsha Nemifino
• Amafutha
• Amaqanda
• Ufulawa
• Izinongo
• Ukudla okulungiselelwe
• Okusemqoka

Ukuthenga ukudla ngobuningi, okwaziwa nangokuthi ukuthenga okuningi, kuyindlela enhle yokugcwalisa i-pantry nefriji yakho ngenkathi unciphisa izindleko zokudla.

Izinto ezithile zehliswa kakhulu lapho zithengwa ngobuningi, okwenza kube umkhuba wokonga ongakongela imali eningi.

Ngenkathi okunye ukudla kukhetha kahle ukuthenga ngobuningi ngenxa yempilo yabo eshalofini ende noma ukuqina, ukudla okonakala kalula kufanele kuthengwe ngamanani amancane ukugwema ukonakala.

Nakhu ukudla okungu-18 okuhle kakhulu okunempilo ongakuthenga ngobuningi - futhi okunye kokubi kakhulu.

1. Ubhontshisi Omisiwe nama-Lentili

Ubhontshisi obomile kanye nodali kungenye yokudla okuzinzile kakhulu.

Igama elithi "ishelufu eliqinile" lisho ukudla okungagcinwa ekamelweni lokushisa isikhathi eside ngaphambi kokubi.

Yize ukugcina ubhontshisi kanye nodali kungaholela ekonakaleni kwezakhi ezithile zomzimba ngokuhamba kwesikhathi, ezinye izifundo zikhombisile ukuthi amanye amabhontshisi ahlala edliwayo iminyaka eyishumi noma ngaphezulu (1, 2).

Ubhontshisi kanye namalenti kuphakeme kunefibre, ama-antioxidants, amavithamini kanye namaminerali, okwenza kube ukhetho lokuthenga okuyinqwaba olunempilo.

Ngaphezu kwalokho, zingangezwa ezinhlotsheni ezahlukahlukene, njengamasobho, ama-curry, izitshulu namasaladi.

2. Amajikijolo Afriziwe

Yize amnandi futhi enomsoco, amajikijolo amasha angabiza futhi abole kakhulu.

Ngokujabulisayo, amajikijolo afriziwe afana nenani lokudla okunomsoco kumajikijolo amasha futhi angathengwa ngobuningi ngamanani aphansi ().

Ukuvuna bese kuqandisa ngokushesha amajikijolo kwandisa impilo yeshalofu futhi kugcina okuqukethwe okunomsoco wamajikijolo amasha ().

Ngokusho kwe-USDA, izithelo ezifriziwe njengamajikijolo zingagcinwa ngokuphepha efrijini izinyanga eziyisithupha (5).

Ukungeza amajikijolo ekudleni kwakho kungazuzisa impilo ngezindlela eziningi, kufaka phakathi ukwehlisa ingozi yesifo senhliziyo, umdlavuza othile, isifo sikashukela nokwehla kwengqondo (,,).

3. Inyama efriziwe kanye nezinkukhu

Ngoba inyama nezinkukhu ezintsha zonakalisa ngokushesha lapho zigcinwa esiqandisini, ukuziqandisa kuyindlela enhle yokugwema udoti wokudla.

Ngokusho kohlelo lokusebenza lwe-USDA FoodKeeper, inyama efriziwe njenge-steak ingahlala efrijini izinyanga ezifika kwezili-12 ngenkathi ibele lenkukhu lingahlala kuze kube izinyanga eziyisishiyagalolunye.

Imithombo ebandayo yamaprotheni ngokushesha ngemuva kokuthenga inganweba ukusetshenziswa ukuze ungadingi ukugijimela esitolo njalo lapho udinga inyama noma izinkukhu ukuthola iresiphi.

Imifino efriziwe

Njengamajikijolo amasha nezinye izinhlobo zezithelo, imifino emisha ivame ukonakala ngokushesha, noma igcinwe kahle.

Ngalesi sizathu, ukubeka imifino efriziwe njengesipinashi, i-broccoli ne-butternut squash kuwumqondo omuhle, njengoba iningi lingagcinwa efrijini izinyanga ezingafika kweziyisishiyagalombili.

Imifino igcwele izakhamzimba, yingakho ukudla okubandakanya imifino emisha nefriziwe kuxhunyaniswe nezinzuzo eziningi zezempilo.

Isibonelo, abantu abadla imifino ephezulu banobungozi obuphansi bezimo ezingalapheki njengesifo senhliziyo nesifo sikashukela kunalabo abadla imifino encane ().

5. Sthandwa

Yize uju kucatshangwa ukuthi luhlala lungadliwa kuze kube nini nanini, ezinye izinto zingathinta ikhwalithi yalo futhi lwehlise impilo yalo eshalofini.

Izimo zokugcina, kufaka phakathi ukushisa nomswakama, kungathinta iphunga, ukuthungwa nokunambitheka koju, okwenza impilo yeshalofu yayo kube nzima ukunquma (10).

Ngoba ayikho indlela yokuchaza usuku lokuphelelwa yisikhathi lazo zonke izinhlobo zoju ngenxa yokwehluka kokugcina, iBhodi Kazwelonke Yezinyosi incoma ukuthi kugcinwe uju kuze kube yiminyaka emibili.

Lokhu kuseyimpilo eshalofini ende emangalisayo, okwenza uju lube yinto efanelekile ukuyithenga ngobuningi.

6. Oats

Akukhona nje ukuthi i-oats iyinhlamvu eguquguqukayo nenempilo, kepha futhi iba nempilo ende yeshalofu.

Uhlelo lokusebenza lweFoodKeeper luthi ama-oats amasha angagcinwa kuze kube izinyanga ezine ephentini.

Ukuqandisa ama-oats ezitsheni ezingangeni moya kungandisa impilo yabo eshalofini, kubhekane nezinye izinyanga ezine kuze kufike usuku lokuphelelwa yisikhathi.

Ama-oats anamavithamini B amaningi, i-magnesium ne-zinc, kanye nohlobo oluthile lwe-fiber ebizwa nge-beta-glucan, engasiza ukwehlisa i-cholesterol, yehlise amazinga kashukela egazini futhi inyuse imizwa yokugcwala (, 12).

7. Izithelo Ezomile

Izithelo ezomile zinomsoco futhi ziqukethe inani elihlaba umxhwele le-fiber, amavithamini namaminerali ().

Ngaphezu kwalokho, kuyinto enempilo yama-pantry enokuphila isikhathi eside kakhulu kunezithelo ezintsha.

Izithelo ezomile njengama-mangos, ama-cranberries nama-apricot zingagcinwa izinyanga eziyisithupha. Ngemuva kokuvula, ukuwagcina esiqandisini kuzobavumela ukuthi bahlale ezinye izinyanga eziyisithupha.

Khumbula ukuthi izithelo ezomisiwe zinama-calories amaningi noshukela kunezithelo ezintsha futhi kufanele zidliwe ngamanani amancane. Khetha izithelo ezomisiwe ezingenashukela lapho kungenzeka khona ukunciphisa ukukhiqizwa kweshukela okungeziwe.

8. Amantongomane kuShell

Amantongomane egobolondweni ahlala isikhathi eside kakhulu kunamantongomane agobekile, okwenza kube yisinqumo esihle sokugcina isikhathi eside.

Ezimweni eziningi, ukuthenga amantongomane kugobolondo kwandisa impilo yabo eshalofini.

Isibonelo, ama-alimondi asogobolondweni azogcina izinyanga eziyisithupha lapho egcinwa kuma-68 ℉ (20 ℃), ngenkathi ama-alimondi agobelwe izinyanga ezine kuphela lapho egcinwe ezingeni lokushisa elifanayo (14).

Thenga amantongomane njengama-alimondi, ama-walnuts, amakinati kanye nama-pecans egobolondweni bese uwaqhekeza nge-nutcracker njengoba kudingeka.

Inzuzo eyengeziwe yamantongomane egobolondweni ukuthi kuthatha isikhathi esiningi nomzamo ukuwalungisa kunamantongomane anamagobolondo, anganciphisa ukudla futhi aholele ekwehleni kokudla kwekhalori.

9. Izinhlamvu ezithile eziphelele

Izinhlamvu ezithile eziphelele njenge-farro, isipelingi, irayisi lasendle, i-quinoa ne-amaranth zinempilo eshalofini ende emangazayo.

Isibonelo, ngokuya ngohlelo lokusebenza lweFoodKeeper, iquinoa engaphekiwe ingahlala kuze kube yiminyaka emithathu lapho igcinwe kahle ephentini.

Izinhlamvu eziphelele zenza izengezo ezinhle kakhulu kunoma isiphi isidlo, zihlinzeka ngomthombo oqotho we-fiber, amavithamini, ama-antioxidants kanye nezithako ezinamandla zezitshalo ezizuzisa impilo ().

Esinye isizathu sokubekelela okusanhlamvu okuphelele ukuthi ziphakathi kwezithako eziguquguqukayo kunazo zonke futhi zingangezwa esidlweni sasekuseni, sasemini, sedina nesokudla.

10. Popcorn

Ama-popcorn wonke angathengwa ngobuningi futhi agcinwe kuze kube yiminyaka emibili ekamelweni lokushisa.

Ngokungafani ne-popcorn esheshayo ehlanganisiwe equkethe izithako ezingenampilo njengezithasiselo eziyingozi namafutha angenampilo, wonke ama-popcorn angokwemvelo ngokuphelele.

Ukungasho, ukulungiselela ama-popcorn akho kumnandi futhi kukuvumela ukuthi ulawule izithako ozisebenzisayo.

Futhi, i-popcorn iphezulu ku-fiber, i-phosphorus, i-manganese, i-zinc kanye ne-polyphenol antioxidants, okwenza kube isidlo esinempilo lapho sidliwa ngokulinganisela (16).

11. IPasta Eyomile

Ngokungafani ne-pasta entsha, edinga ukuphekwa ezinsukwini ezimbalwa, i-pasta eyomile ingagcinwa kuze kube yiminyaka emibili.

I-pasta ephelele kakolweni yenza ukukhetha okungcono kune-pasta emhlophe elungisiwe ngoba inama-calories aphansi futhi iphakeme kwizakhi ezithile zomzimba, kufaka phakathi i-fiber, i-manganese ne-magnesium (17).

Kulabo abangakwazi ukubekezelela i-gluten etholakala kupasta osuselwe kukolweni, i-rice eline-brown ne-pasta eyenziwe ngezinhlamvu ezingenayo i-gluten ezinye izindlela ezinempilo ezinempilo efanayo yeshalofu.

Izinhlobo ezahlukahlukene zepasta zingatholakala esigabeni esikhulu sezitolo zokudla futhi zivame ukunikezwa ngamanani ancishisiwe.

12. Amafutha Kakhukhunathi

Amafutha amaningi awakwazi ukugcinwa isikhathi eside ngenxa yobungozi be-oxidation, okungaholela ekonakaleni.

Kodwa-ke, uwoyela kakhukhunathi unempilo eshalofini ende futhi umelana ne-oxidation kunamanye amafutha emifino ().

Futhi, uwoyela kakhukhunathi ongacaciswanga kahle unama-antioxidants anamandla okucatshangwa ukuthi angavikela ukuvikela uwoyela ekonakaleni ().

Izikhathi zesitoreji zingahluka ngokuya ngamazinga okushisa nokuchayeka kokukhanya, kepha uhlelo lokusebenza lweFoodKeeper luphakamisa ukuthi uwoyela kakhukhunathi ogcinwe endaweni epholile, emnyama kufanele uhlale kuze kube yiminyaka emithathu.

Amafutha kakhukhunathi angasetshenziswa ekuphekeni, ekubhakeni nasekunakekelweni kwesikhumba.

13. Imbewu yeChia

Imbewu ye-Chia kuvame ukubizwa ngokuthi yi-superfood ngenxa yokuxakaniseka kwayo okumangazayo kwamafutha e-omega-3, i-fiber, i-magnesium, i-calcium nama-antioxidants (20).

Ngenkathi imbewu ye-chia inomsoco, ibuye ibize ukuthi ibize.

Ngokujabulisayo, imbewu ye-chia ethengwe ngobuningi imvamisa iphansi ngentengo kunezimbewu ze-chia ezithengwe ngamanani amancane.

Ngaphezu kwalokho, imbewu ye-chia inempilo yeshalofu ende ezungeze izinyanga eziyi-18 lapho igcinwe endaweni epholile, emnyama.

14. Ibhotela Lamakinati

Ngokuthungwa kwawo okunokhilimu nokunambitheka okugculisayo, ibhotela lamantongomane liyinto eyisisekelo emabhukwini abantu abaningi.

Ukuthenga ibhotela lamantongomane ezitsheni ezinkulu kuyonga kakhulu ngoba ibhotela lamantongomane lithengiswa ngezinga elehlisiwe.

Ubhontshisi wamantongomane ungumthombo omuhle kakhulu wamaprotheni asuselwa ezitshalweni, amafutha anempilo, amavithamini kanye namaminerali futhi angasetshenziswa ngezindlela eziningi (21).

Ibhotela le-peanut yemvelo liphilile kunemikhiqizo esetshenzisiwe equkethe ushukela owengeziwe namafutha we-hydrogenated.

Gcina ibhotela lamantongomane elingavulwa efrijini ukuligcina lisanda izinyanga eziyi-12. Ngemuva kokuvula, lindela ibhotela lakho lamantongomane ukuthi lihlale cishe izinyanga ezintathu kuya kwezine esiqandisini.

15. Imifino Yotshani

Ukuthola imifino eyanele kungaba yinselelo kwabanye abantu.

Ngaphezu kwalokho, imifino emisha idinga ukusetshenziswa ezinsukwini ezimbalwa ngaphambi kokuba iqale ukwehlisa isithunzi.

Imifino eyimifino izithasiselo zokudla okunempilo ezenziwe ngemifino eyomisiwe, eyakhiwe njenge-kale, isipinashi kanye ne-wheatgrass

Akukhona nje ukuthi imifino eluhlaza iyona enomsoco kakhulu, kepha nemikhiqizo eminingi izophinde ihlale isha esiqandisini noma efrijini ngemuva kokuvula kuze kube yiminyaka emibili.

Ukuthenga impuphu yemifino ngosayizi ngobuningi kuzoqinisekisa ukuthi unokuthengwa okuhlala isikhathi eside kwalo mkhiqizo onempilo ongawengeza kuma-smoothies, iyogathi nezinye izindlela zokupheka.

16. Amaphrotheni Impushana

Amaphawuda asezingeni eliphakeme angabiza.

Kodwa-ke, izinkampani eziningi zinikela ngeziqukathi ezinkudlwana zamaphawuda ahlukahlukene amaphawundi ngamanani entengo ashibhile.

Njengoba abantu abaningi abasebenzisa i-protein powder benza njalo, ukuthenga amanani amakhulu ngezindleko eziphansi kuyindlela ehlakaniphile yokonga imali.

Amanye ama-powders aziwa kakhulu amaprotheni, kufaka phakathi i-whey ne-pea protein, imvamisa iphelelwa yisikhathi ezinyangeni eziyi-8-18 ngemuva kokuthenga ().

17. Uviniga we-Apple Cider

I-Apple cider uviniga iyisithako esinemisebenzi eminingi esingasetshenziswa kokubili ekudleni futhi njenge-ejenti yokuhlanza yemvelo.

Ngenxa yokuguquguquka kwayo, uviniga we-apula ungasetshenziswa ngokushesha, ikakhulukazi kulabo abathembele kuwo njenge-ejenti yokuhlanza.

Ngokujabulisayo, uviniga we-apula cider uthengiswa ezitsheni ezinkulu ezingadonsa kuze kube yiminyaka emihlanu lapho zigcinwe ekamelweni lokushisa (23).

Ngaphezu kwalokho, uviniga we-apula cider unezakhi zokulwa namagciwane futhi uboniswe nokuthi wehlisa ushukela wegazi futhi ukhuthaze ukwehla kwesisindo (,).

18. Imvubelo Yezempilo

Imvubelo enomsoco ipakisha umthamo onamandla wezakhamzimba futhi ithandwa kakhulu kulabo abalandela izidlo ezisekelwe ezitshalweni.

Imvubelo yezomsoco ingumthombo omuhle kakhulu wevithamini B12, thiamine, riboflavin, niacin, folate, magnesium, zinc kanye neprotein (26).

Inokunambitheka okunoshukela okunjengoshizi futhi kungangezwa ezitsheni zokuqinisa umsoco.

Imvubelo yezomsoco ingathengwa ngobuningi ngamanani aphansi kuneziqukathi ezincane futhi inempilo eshalofini engafika eminyakeni emibili.

Ukudla Okubi Kakhulu Ukuthengwa Ngenqwaba

Kuyisinqumo esihle ukuthenga okunye ukudla ngobuningi ukonga imali. Kodwa-ke, lokhu kudla okulandelayo kuyabola kakhulu futhi kufanele kuthengwe kuphela ngamanani amancane.

Izithelo Ezintsha Nemifino

Uma uhlala uthenga umkhiqizo omusha, maningi amathuba okuthi uthole imifino noma izithelo ezibolile efrijini lakho ezazingasetshenziswanga ngesikhathi.

Yize kukhona okuhlukile, izithelo nemifino eminingi emisha, enjengamajikijolo, i-zucchini nemifino, iba nempilo eshalofini engaphansi kwesonto ngaphambi kokuba iqale ukubola.

Lapho uthenga izithelo nemifino emisha, thenga kuphela lokho owaziyo ukuthi uzokusebenzisa phakathi nesonto elizayo ukugwema ukusaphazeka kokudla.

Amafutha

Ngenkathi owoyela abagcwele njengamafutha kakhukhunathi nesitolo samafutha esundu kahle, amanye amafutha akufanele athengwe ngobuningi.

Amafutha emifino aqukethe inani eliphakeme lamafutha we-polyunsaturated afana ne-safflower, i-soybean kanye namafutha we-sunflower atholakala kalula ku-oxidation, ikakhulukazi uma egcinwe engilazini ecacile noma iziqukathi zepulasitiki ().

Amafutha aphezulu kumafutha we-polyunsaturated kufanele athengwe kuphela ngamanani amancane futhi agcinwe ezindaweni ezipholile, ezimnyama ukuvimbela i-oxidation.

Amaqanda

Izitolo ezinkulu ezinesaphulelo zivame ukuthengisa amaqanda ngobuningi ngamanani entengo.

Uma unomndeni omkhulu odla amaqanda nsuku zonke, khona-ke ukuthenga ngobuningi kungonga.

Kodwa-ke, labo abangavamile ukudla amaqanda nalabo abanemindeni emincane bangase bangakwazi ukuqeda amaqanda ambalwa ngaphambi kokuphela kwesikhathi sabo samasonto amathathu kuya kwamahlanu ().

Ufulawa

Ukugwema ukonakala, ufulawa omhlophe, okolweni ogcwele kanye namantongomane akufanele uthengwe ngobuningi.

Ufulawa kakolweni ophelele unempilo eshalofini engaphansi kwezinyanga ezintathu, kanti ufulawa omhlophe ungaqala ukonakala ngemuva kwezinyanga eziyisithupha.

Izinhlayiya ezithile ezisuselwa kumantongomane zisengozini enkulu yokonakala futhi kufanele zigcinwe esiqandisini noma efrijini.

Izinongo

Ngenxa yokuthi izinongo zisetshenziswa ngemali encane, kungcono ukugwema ukuthenga iziqukathi eziyinqwaba.

Izinongo zingalahlekelwa amandla azo ngokuhamba kwesikhathi futhi kufanele zishintshwe kaningi njalo ezinyangeni eziyi-6-12 ngokunambitheka okuhle.

Ukudla okulungiselelwe

Ungalingeki ukuthi ubeke ukudla kwakho okulungiselelwe okuyintandokazi lapho kuthengiswa ngaphandle kokuthi uhlela ukudla lezo zinto ngokushesha.

Izitsha ezifana nesaladi leqanda, isaladi lenkukhu kanye ne-pasta ephekwe zihlala izinsuku ezimbalwa kuphela efrijini.

Ngaphezu kwalokho, ukudla ukudla okulungiselelwe kudlule usuku lokuphelelwa yisikhathi kungakufaka engozini yokugula okubangelwa ukudla ().

Okusemqoka

Ukudla okuningi okunempilo kungathengwa ngobuningi ngamanani entengo.

Ubhontshisi obomile, ama-oats, izinkukhu ezifriziwe, ibhotela lamantongomane nezithelo nemifino efriziwe ngezinye zezibonelo zezinto ezinomsoco ezinempilo eshalofini ende.

Lokhu kudla kungagcinwa epanini, efrijini noma efrijini izinyanga eziningi, yingakho ukuzithenga ngobuningi kungukukhetha okuhle.

Kodwa-ke, ukuthenga imikhiqizo ebolayo njengomkhiqizo omusha namaqanda kufanele kugwenywe ukunciphisa ukuncipha kokudla nokugwema ukudla ukudla okonakele.

Thenga izinto ezinomsoco, ezingaboli ngobuningi ukuqinisekisa ukuthi uhlala unezithako ezitholakalayo zokwenza ukudla okunempilo, okumnandi nokudla okulula.