Cabanga ukuthi umi lapho, phambi kwamashalofu ezitolo ezinkulu, inqola yakho isivele igcwele ingxenye. Kungazelelwe, lowo mbuzo obalulekile ufika kuwe: ingabe ngithenga ukudla okunempilo ngempela, noma ingabe ibhasikidi lami liwumkhosi wemikhiqizo ecutshunguliwe? Muva nje, wonke umuntu ubekhuluma ngokudla okucutshunguliwe kakhulu nokuthi kuthinta kanjani impilo yethu, kodwa uma kukhulunywa ngakho, ukuhlukanisa phakathi kwakho kuyindaba ebuhlungu kakhulu kwabaningi bethu.
Iphuzu liwukuthi akuzona zonke izinto ezibonakala zicutshungulwa empeleni, futhi okuphambene nalokho. Isibonelo, abanye abantu bacabanga ukuthi i-yogurt ecacile icutshungulwa kakhulu, kanti empeleni ingumkhiqizo ovutshiwe ongenazo izithasiselo, kuyilapho i-yogurt enongiwe iwela esigabeni "esibi". Ukuze kulungiswe lokhu kudideka, kunezindlela ezahlukahlukene zokuhlukanisa, lapho uhlelo lwe-NOVA luyaziwa kakhulu, yize lungenazo izimpikiswano zalo.
Uhlelo lwe-NOVA kanye nezici zalo ezihlukile
Indlela ye-NOVA, eyasungulwa eNyuvesi yaseSão Paulo, ihlukanisa ukudla ngokwezinga lokucubungula kwakho. Ichaza ukudla okucutshungulwe kakhulu njengalokho okuyizinto ezitholakala ekudleni nasezithasiselweni, lapho ukudla kokuqala kungabonakali khona. Kuyisistimu esebenzayo, kodwa inezithiyo zayo ngoba igxila kakhulu ezithasiselweni kunasenqubweni yezimboni uqobo.
Yilapho izinto zidida khona. Ngokusho kwe-NOVA, eminye imikhiqizo ye-vegan igcina icutshungulwa kakhulu, emele ukudla okufika ku-40% kwabathile abadla imifino. Ngaphezu kwalokho, uhlelo lungaba lungaqondakali kahle: luhlanganisa ubhekeni olubhemayo kanye nama-yogurt athile, noma luhlukanise isinkwa esimhlophe esisikiwe njengesicutshunguliwe, lunganaki ukuthi ngokwezakhamzimba siphansi kakhulu kunesinkwa sikakolweni ophelele, esihlinzeka nge- fiber, amaminerali, namavithamini abalulekile okuvimbela isifo sikashukela nezinkinga zenhliziyo.
Ngakolunye uhlangothi, i-Spanish Agency for Food Safety and Nutrition (AESAN) iveze ukuthi igama elithi "okucutshungulwa kakhulu" alisho njalo ukuthi lihambisana nekhwalithi ephansi yokudla okunomsoco. Isibonelo esimangalisayo ikhofi eyosiwe: yize inqubo yokuyosa inzima futhi ishintsha izakhiwo zayo, ibhekwa njengokudla okucutshungulwa kancane.
Ingabe izithasiselo ziyasilimaza ngempela?
Isayensi icacile ngalokhu: ukudla ngokweqile ukudla okucutshungulwe kakhulu kuhlotshaniswa nesilinganiso esiphezulu sokufa kanye nokwanda kokukhuluphala, umdlavuza, kanye nesifo senhliziyo. Kodwa umbuzo uphakama: ingabe inqubo yezimboni esibulalayo, noma ingabe imibala, izithako zokugcina ukudla, kanye nosawoti noshukela omningi? Ngisho noma lezi zithako zincishisiwe, izinga lokucubungula lihlala liyisici okufanele sicatshangelwe.
Kulabo abafuna okuthile okunembe kakhulu kune-NOVA, kukhona uhlelo lwe-SIGA lwaseFrance. Lolu hlelo lunemininingwane eminingi, luphatha izigaba eziyisishiyagalombili esikhundleni sezine futhi luhlaziya izinqubo ezibucayi njengokuthosa noma ukufutha , ngaphezu kokugxila ezithasiselweni eziphikisanayo ezithinta i-matrix yokuqala yokudla.
Icala elithile lama-jams
Uma kukhulunywa ngama-jam, kulula ukuwela ogibeni lwemikhiqizo ekhiqizwe ngobuningi egcwele izinto zokujiya. Ukuze unqume ukuthi i-jam isezingeni eliphezulu noma ingumkhiqizo ocutshungulwe kakhulu, into yokuqala okufanele uyihlole okuqukethwe yizithelo . I-jam yobuciko ngempela ingaqukatha amagremu angaphezu kwe-100 ezithelo ngamagremu ayi-100 omkhiqizo, kuyilapho ama-jam akhiqizwe ngobuningi ngokuvamile equkethe okuncane kakhulu.
Elinye iphuzu elibalulekile uhlu lwezithako. Ijamu elihle lidinga izithelo ezintsha noshukela kuphela , ezigcinwe ngokuvalwa kwe-vacuum. Uma ubona izinto zokugcoba, imibala yokwenziwa, noma izithasiselo, ubheka umkhiqizo ocutshungulwe kakhulu. Ngaphezu kwalokho, ukuthungwa kuzokunikeza inkomba yokugcina: uma kufana nejeli ye-gummy, cabanga. Ukuthungwa okufanele kuthambile kodwa kuqinile , kune-pulp ebonakalayo kanye nephunga lemvelo lesithelo. Ibhonasi eyengeziwe ukuthi uma isithelo singakahlutshwa, okuqukethwe kwefayibha kuphakeme kakhulu.
Amakhalori vs. Ikhwalithi Yokudla Okunomsoco
Kukhona inganekwane eyingozi: ukuthi unganciphisa isisindo ngokudla ukudla okucutshungulwe kakhulu uma nje ulawula ukudla kwakho kwama-calories. Ucwaningo lwase-UK lubonise ukuthi noma ngabe amaqembu amabili anciphisa isisindo ngokudla inani elifanayo lama-calories, iqembu elikhethe ukudla okucutshungulwe kancane linciphisa amafutha emzimbeni walo kakhulu futhi lathuthukisa amazinga abo e-triglyceride kanye ne-cholesterol.
Lokhu kwenzeka ngoba ukudla okucutshungulwe kakhulu kwenzelwe ukuba kube mnandi kakhulu , okusho ukuthi akunakuphikiswa futhi kunzima ukuyeka ukudla. Nakuba ukudla okucutshungulwe kancane (njengemifino eqandisiwe engenazo izithasiselo, amaqanda, ama-legumes aphekwe emanzini nosawoti kuphela, noma amantongomane emvelo) kugcina izakhamzimba zawo ezincane kanye ne-fiber , ukudla okucutshungulwe kakhulu kunikeza amakhalori angenalutho.
Indlela yokufunda ilebula ngaphandle kokuhlanya
Umthetho wegolide ulula: uma uhlu lwezithako lufushane, kungcono. Uma uthenga irayisi elinsundu bese ilebula limane lithi "irayisi elinsundu ," usendleleni efanele. Kunjalo nangezinhlanzi eziqandisiwe ezingenazo izithasiselo. Isihluthulelo sokugcina impilo enhle ukubeka phambili ikhwalithi yokudla okunempilo, ukufunda amalebula ngokucophelela, futhi, vele, ukuhlanganisa ukudla okunempilo nomsebenzi womzimba ojwayelekile.
Ukuze uphile impilo enempilo, okuhle kakhulu ukuyeka imikhiqizo enohlu olude lwamagama angenakuphinyiselwa bese ubuyela ezintweni eziyisisekelo, ubeke phambili izithako zemvelo kanye nezinqubo ezilula ezihlonipha ingqikithi yokudla, ngaleyo ndlela kuqinisekiswe ukusebenza kangcono kwemizimba yethu kanye nokuvimbela izifo ezingamahlalakhona.
