Njengabantu, izilwane zidinga ukudla okunhlobonhlobo nezakhamzimba ukuze zibe nokudla okunomsoco.Ukudla okufana nezithelo nemifino kunikeza izakhi ezibalulekile, okuhlanganisa amafutha, ama-carbohydrates kanye ne-fiber, futhi kunothe ngamavithamini namaminerali.Izithelo nemifino kunikeza ukudla okunomsoco okunempilo ekudleni kwesilwane esifuywayo, futhi izithelo ezithile noma imifino ingangena esikhundleni sezinto ezingezwani nomzimba noma ithuthukise ukugayeka kokudla kwefomula futhi kunciphise ukuhlanzeka kwendle.
1.Ukudla okunomsoco kwezithelo nemifino
Izithelo nemifino yizithako ezijwayelekile empilweni.Abazali bezilwane ezifuywayo bayazi ukuthi kufanele badle kakhulu, futhi bathemba abangane babo abanoboya ukuthi benze okufanayo.Ucwaningo ngezithelo nemifino lukhombisa ukuthi kulungile.Izihloko zocwaningo ezimayelana nokudliwa njalo kwezithelo nemifino zihloselwe ikakhulukazi izifo ezingalapheki, njengomdlavuza, isifo senhliziyo nemithambo yegazi, unhlangothi, isifo i-Alzheimer's, ulwelwesi lwama-cataract kanye nezinye izingozi zokuwohloka okuhlobene nokuguga, njll. Kulezi zifo ezingamahlalakhona, ukuvimbela kuvame ukuba ngaphezulu. ngempumelelo kunokwelashwa, futhi imiphumela eminingi yocwaningo lwe-epidemiological nayo ikhombisa lokhu.Emazweni athuthukile njenge-United States, isifo senhliziyo, umdlavuza nesifo sohlangothi kuyizimbangela ezintathu eziyinhloko zokufa, futhi kulinganiselwa ukuthi ingxenye eyodwa kwezintathu yokufa komdlavuza e-United States ingagwenywa ngokulungisa ukudla ngendlela efanele.Lobu bufakazi obuhle bukhomba inkinga yokuthi ukushintsha ukudla, njengokwandisa ukusetshenziswa kwezithelo nemifino, kunganciphisa kakhulu ingozi yezifo ezingapheli.Ikakhulukazi, ukwengeza izithelo ezisawolintshi, izithelo nemifino ecebile nge-carotene, nemifino ye-cruciferous ekudleni kubaluleke kakhulu ekunciphiseni ingozi yomdlavuza.
2.Ukudla okunomsoco kwezithelo nemifino ekudleni kwezilwane ezifuywayo
I-Fruit fiber iwumthombo obalulekile wefayibha encibilikayo nengancibiliki ekwakhiweni kokudla kwezilwane ezifuywayo ngenxa yezakhiwo zayo ezinhle zokuvutshelwa ukukhuthaza impilo yamathumbu esilwane, lapho izinzuzo zokuvutshelwa kwe-enteric zifinyelelwa ngaphandle kokubeka engcupheni ukugayeka kokudla okunomsoco, ikhwalithi ye-fecal noma ukunambitheka, ungakwazi ukufeza umphumela ophumelelayo. umthamo we-fruit fibre.Lokhu kudinga ukuhlola isilinganiso se-fiber e-insoluble ne-fiber encibilikayo emkhiqizweni oqediwe.Ngaphezu kokuhlinzeka nge-fiber, izithelo nemifino kuwumthombo wama-antioxidants, okuhlanganisa ama-flavonoid, ama-polyphenols, ama-carotenoid, namavithamini C no-E. Ama-Antioxidants anciphisa ukulimala kwe-oxidative kumaseli ngokukhipha ama-radicals mahhala, okungama-molecule angazinzile akhiqizwa umzimba.Izinhlobo zama-antioxidants nemisebenzi yazo ziyahlukahluka ngezinhlobo zezitshalo.Ama-anthocyanins, atholakala kuma-blueberries nama-strawberries, isibonelo, angawela umgoqo wegazi nobuchopho futhi angene ku-cortex ne-hippocampus, okuthinta ukusebenza kwengqondo.Amajikijolo aluhlaza acebile kuma-anthocyanins, anezakhiwo ezisebenzayo ze-antioxidant ezingase zisekele impilo yengqondo yezilwane ezifuywayo.Ngaphezu kwalokho, isayensi yokusebenza ngempumelelo kwezithako ezisekelwe esitshalweni ekudleni kwezilwane isathuthuka.
3. Ukusetshenziswa okusebenzayo kwezithelo nemifino ekudleni kwezilwane ezifuywayo
① Njengesithako sekhwalithi ephezulu ekudleni kwezilwane ezifuywayo
Ngokombiko kaMintel "Ngokudla Kwezilwane Ezifuywayo: Kubandakanya Umthelela We-COVID-19, ama-75% Abantu Bakholelwa Ukuthi Kufanele Ukhokhe Kakhudlwana Ngokudla Kwezilwane Ezifuywayo."Akukhona nje kuphela ukuthi izithako zezithelo nemifino zibukeka zizinhle kumalebula okudla kwezilwane ezifuywayo noma ukupakishwa, kodwa Zibuye ziyinkomba yokukhethwa komnikazi wesilwane esifuywayo, okubonisa ukuthi umkhiqizo unenzuzo empilweni nasenhlalakahle yesilwane esifuywayo.Ngokuvamile, izithelo nemifino eyisisekelo esetshenziswa ekudleni komuntu nayo isetshenziselwa ukwakhiwa kokudla kwezilwane ezifuywayo, futhi lolu hlu luhlanganisa ubhatata, amazambane, izaqathe, ama-blueberries, nama-cranberries, phakathi kwabanye.Kuyonga kakhulu ukwengeza izithelo ezomisiwe eziyimpuphu, eziyimpuphu noma eziphehliwe ukuze kuqanjwe.Ngokudla kwesilwane esifuywayo esikheniwe, esiqandisiwe, kanye neqhwa, izithako ezomiswe kancane, ezintsha, noma eziqandiswe ngokushesha zivame ukuthandwa.Amazambane kanye nobhatata kuboniswe ukuthi kugayeka kakhulu, okwenza kube yisisombululo esihle kakhulu samafomula "wokugaya okubucayi", aziswa abanikazi bezinja ezincane.Imikhiqizo eminingi izama ukuyeka ukusebenzisa amavithamini namaminerali okwenziwa futhi yengeze ama-micronutrients emvelo ngokwengeza izithelo nemifino.Kukhona futhi umkhuba wokukhipha ama-filler asekelwe kuma-carbohydrate, ahlinzeka ngama-calories ngaphandle kwezakhi.Ngaphezu kwalokho, impushana yesithelo inikeza uhla lwezinzuzo ekwakhiweni kokudla kwezilwane ezifuywayo.Lokhu akubandakanyi nje ukuthuthukiswa kwe-flavour, kodwa i-powder iphinde isize ngokuthambisa, ukulawula umsebenzi wamanzi, ukwandisa isivuno, ukunciphisa amafutha, ukuvimbela ukukhula kwamagciwane kanye nokuhlinzeka ngama-antioxidants.Izimpushana zezithelo nemifino zivame ukukhiqizwa ngokomiswa kwezigubhu noma ukomiswa kwamakhaza.Angase afake inkampani yenethiwekhi ukusiza ukulondoloza inani lokudla okunempilo kwezithako futhi kuthuthukiswe ukusetshenziswa kalula nokugcinwa.
2. Thuthukisa ukudla kwezilwane ezifuywayo
Ukwesaba kwabazali abafuywayo ukuthi ukuphakela izilwane ezifuywayo izinto ezifanayo usuku nosuku kuzolimaza impilo yezilwane ezifuywayo kuyingxenye yesizathu esenza ukuthi imakethe yezithako zokudla kanye nokudla okuxubile iqale ukuthola amandla.Isigaba esisha esithola umfutho endaweni yokudla kwezilwane ezifuywayo yizithako zokudla nezixube, ezinikeza ubuntu, ukwenziwa komuntu siqu kanye nezinhlobonhlobo.Kodwa okubaluleke nakakhulu, ukukwazi ukubhekana nempilo nokuphila kahle.Njengoba nje abantu abaningi bebona ukuthi ukudla kwabo kungathinta impilo yabo yonke, lokhu kuvuka kuyasebenza nakubangane babo abanoboya.Ukudla okunempilo kwezilwane ezifuywayo kungasiza ukugcina izilwane ezifuywayo ziphilile futhi zijabule futhi zigweme izikweletu ezibizayo zodokotela wezilwane.Izithako zokudla nezixube kuyizimoto ezinhle zokuletha izithako njengezithelo nemifino, ukuhlinzeka ngempilo yokugaya, impilo yejazi, impilo ehlangene, ukukhululeka kwengcindezi, impilo yengqondo, nokuningi.Inhlanganisela ehlukene yama-puree, imifino, nokusanhlamvu ngeso elibheke ekwandiseni ukudla okunomsoco, njengamajikijolo, amapheya, i-oats, nengxube yezithelo nemifino ephilayo enothe ngemisoco—ama-antioxidants, amavithamini, amaminerali, i-fiber—kanye nelebula lezithako ezikhangayo. ukuthuthukisa ukwehlukahlukana okunomsoco kokudla kwezilwane ezifuywayo.
3. Khulisa umbala wokudla kwesilwane esifuywayo
Kukhona ukuxhumana okucacile phakathi kwezintandokazi zokudla zabathengi kanye nokukhetha kwabathengi ukudla kwesilwane esifuywayo.Akuyona yonke imibala yemvelo efanayo.Njengokudla kwabantu, abakhi bokudla kwezilwane ezifuywayo kanye nokuphatha bayanda ngokukhetha imibala yezithelo nemifino futhi benza izimangalo ezinjalo ekupakishweni komkhiqizo.Imithombo evamile yombala izaqathi ezimnyama nesawolintshi, i-paprika (i-paprika), izaqathe, nama-beet abomvu, neminye imibala esekelwe ezitshalweni ihlanganisa i-annatto ne-turmeric.Kodwa eminye imibala yemvelo ijwayele ukuzwela ukushisa, ukugunda nokucindezela.Ngakho-ke, kufanele zengezwe ohlelweni lokukhiqiza ngesikhathi esifanele ukuze kube nemiphumela engcono kakhulu.Ukuchayeka kumoya-mpilo kungase kuthinte umbala wezinye izingulube zemvelo, futhi lapho umoya owengeziwe wengezwa enqubweni yokukhiqiza, umbala wokugcina uzoba lula.I-coating kibble kanye nokudla okulula ngamafutha namafutha nakho kungathinta umbala.Ukudla kwezilwane ezifuywayo okumanzi kwenziwa ngokuhlanganisa izithako zeresiphi futhi kupheke ngqo ethini, ethreyini noma esikhwameni.Umbala ungangezwa kunoma yisiphi isinyathelo ngaphambi kokugcwalisa.Isinyathelo esiyinhloko sokushisa - i-distillation - izohlala yenzeka ngemva kokwengeza umbala, ngakho-ke imibala ezinzile yokushisa iyanconywa.Kodwa ukusebenzisa umbala empeleni kwandisa izindleko zefomula, futhi njengoba yengezwe ngokuyinhloko ukuze ikhange kubazali abayizilwane ezifuywayo, ukuhlola izinzwa ezibonakalayo kuwukutshalwa kwezimali okuhlakaniphile.
Isikhathi sokuthumela: Mar-24-2022