Iko 9 Kazhinji Akajairika Kicheni Zvikanganiso

Zvemukati

• Ongororo ye

Kunyange kana ukakanda zvokudya zvakanyanyisa, zvinovaka muviri mungoro yako, unogona kunge uchizvichengeta uye uchizvigadzirira nenzira dzinovabira (uye muviri wako) wezvinovaka muviri zvauri kutsvaga. Heano mapfumbamwe anowanzoitika makicheni makunduru kuti udzivise.

Mistake #1: Gadzira kuwandisa

Chokwadi, kugadzira imwe hombe grocery kumhanya pakutanga kwevhiki zvinoita senge isina-kukundikana nzira yekuwana ako mashanu pazuva. Asi mavhitaminzi nemaminerari mumichero nemiriwo anotanga kudzikira nguva yavanenge vakohwewa, zvichireva kuti kana uchinge wachengeta zvibereko, izvo zvinovaka muviri zvishoma zvinenge zviine. Mushure meinenge vhiki mufiriji, semuenzaniso, sipinashi inongochengeta hafu yefolate yayo uye yakatenderedza 60 muzana yelutein yayo (an antioxidant inobatanidza nemaziso ane hutano). Broccoli inorasikirwa ingangoita makumi matanhatu neshanu muzana muzana yea flavonoids (antioxidant makomputa ayo anobatsira kubvisa cancer uye chirwere chemwoyo) mukati memazuva gumi.

Solution: Tenga mabhechi madiki kanenge kaviri pasvondo. Kana iwe usingakwanise kutenga mazuva mashoma ega ega, enda kunotonhora. Iyi michero uye miriwo inokohwewa pakakwirira uye inotonhora-chando nekukasira. Nekuti izvo zvibereko hazviwanikwe pachena kune oxygen, zvinovaka muviri zvinogara zvakagadzikana kwegore, sekureva kwevaongorori kuYunivhesiti yeCalifornia, Davis. Ingove nechokwadi chekudzivirira zvigadzirwa zvakaomeswa nechando zvakarongedzwa mumasosi kana masirapu. Izvi zvinogona kureva mamwe macalorie kubva kumafuta kana shuga, uye anogona kunge akareba mune sodium zvakare.

Mistake #2: Uri kukanda chikafu mumidziyo yekuona-nemumidziyo

Mukaka wakafuma mu B vitamin riboflavin, asi kana yaiswa pachiedza, kemikari inopindurwa inoderedza simba revhitamini, sekureva kwevaongorori kubva kuGhent University muBelgium. Zvimwe zvinovaka muviri, zvakaita seamino acids (anovaka mapuroteni) uye mavhitaminzi A, C, D, uye E, zvinokanganisikawo. Uye nekuti mhando yemukaka we lowfat uye nonfat yakatetepa kupfuura mukaka wese, mwenje unokwanisa kuvapindira zviri nyore. Maitiro aya, anozivikanwa sefotoxidhiation, anogona kuchinja kunaka kwemukaka uye kugadzira chirwere-chinokonzera radicals emahara. Sezvo zvigadzirwa zvezviyo (kunyanya zviyo) zvakakwirirawo mu riboflavin, ivowo vanobatwa nekuparara kwekudya uye kugadzirwa kwemahara radicals.

Solution: Kana iwe uchiri kutenga mukaka wako mumapurasitiki akajeka majagi, funga kuchinjira kumakadhibhodhi makatoni. Uye dzivisa kuchengeta zvinhu zvakaoma zvakadai sepasta, mupunga, uye zviyo mumidziyo yakajeka pane yako pakaunda. Panzvimbo iyoyo, chengeta ivo mumabhokisi avo ekutanga kana mumidziyo ine opaque uye uzvimise mumakabati ako ekicheni, uko kwaanozodzivirirwa kubva pachiedza.

Mistake #3: Iwe unokurumidza kubika gariki yako

Ngano inoti magirobhu madiki aya anogona kubvisa mavampire, asi sainzi inoratidza kuti kana ukaabika nemazvo, anogona kunge aine simba rekurwisa munhu anonyanya kutyisa: gomarara. Asi nguva zvinhu zvese.

Solution: Gura, cheka, kana kupwanya mavhavha ako, wozoaisa padivi kwemaminitsi gumi usati waisa. Kuputsa gariki kunokonzeresa enzymatic reaction inoburitsa chinhu chine hutano chinonzi allyl sarufa; kumirira kubika garlic kunobvumira nguva yakakwana yekuti huwandu hwakazara hwekomboni hugadzire.

Mistake #4: Nguva chete yaunodya avocado iri mu guacamole

Kuwedzera ichi chibereko chegirini kumasaladhi uye masangweji inzira iri nyore yekusimudza chikafu chako chekudya. Avocados akapfuma zvakanyanya mu folate, potasium, vitamini E, uye fiber. Ichokwadi kuti ivo zvakare vane mafuta mazhinji, asi iwo moyo-hutano monounsaturated mhando. Uye hafu yekotapeya ine macalorie 153 chete.

Solution: Imwe nzira itsva yekushandira avocadoes mune chako chikafu ndeyekuishandisa sechinotsiva mafuta mukubheka. Vatsvakurudzi veHunter College muNew York City vakatsiva hafu yebhota mune oatmeal cookie recipe ne puréed avocado. Hakusi chete kuti kuchinjana uku kwakacheka huwandu hwehuwandu hwemafuta ne35 muzana (makotapeya ane magiramu mashoma emafuta papupuni pane bhotela kana mafuta), zvakare yakaita kuti mhedzisiro yacho ive yakapfava, inotsenga, uye isingaite kudonha kupfuura makuki akagadzirwa maererano neresipi yekutanga. .

Mistake #5: Iwe unosvetuka pane seasonings

Miriwo nezvinonhuwira hazvingogadzirise kunaka kwekubika kwako pasina kuwedzera mafuta kana sodium, zvakawanda zvezvinhu zvinonhuwirira izvi zvinokudzivirira kubva kune chepfu yekudya. Mushure mekuyedza makumi maviri emwaka zvakajairwa kurwisa mashanu ehutachiona (kusanganisira E. coli, staphylococcus, uye salmonella), vaongorori veYunivhesiti yeHong Kong vakaona kuti iyo yakakwira iyo antioxidant kukosha kwespice, inowedzera kugona kwayo kudzivisa mabhakitiriya zviitiko. Magorovhosi, matanda ekinamoni, uye oregano ndiwo akanyanya kushanda pakurwisa utachiona uhu. Chidzidzo chakasiyana chakaburitswa muRondedzero Yekurima uye Chikafu Chemistry inoratidza kuti rosemary, thyme, nutmeg, uye bay mashizha zvakare ane antioxidant-akapfuma.

Solution: Iwe haugone kufuratira maitiro akajairwa ekuchengetedza chikafu, asi kuwedzera hafu yeteapuni yemiriwo kana zvinonhuwira kumasaladhi, miriwo, uye nyama zvinogona kukupa rugare rwepfungwa uye kuwedzera kudya kwako kwechirwere-kurwisa antioxidants.

Mistake #6: Iwe uri serial peeler

Mazhinji ema antioxidants uye polyphenols muzvigadzirwa anowanikwa padyo nepamusoro peganda kana paganda pacharo. Chidzidzo chakaburitswa mumagazini Nutrition Research chakawana kuti akawanda emichero peels airatidza maviri kana makumi maviri neshanu nguva antioxidant chiitiko kupfuura pulp yemuchero.

Solution: Zvinyoro nyorova mbatatisi uye makarotsi pane kubvisa ganda ravo, uye shandisa peeler yemiriwo kana banga rakapinza kuti ubvise seutete nhete sezvinobvira kubva kumichero uye miriwo inofanirwa kubviswa.

Mistake #7: Uri kufambisa mavhitamini nemamineral

Kubika kungaita senzira iri nyore, isina-kupopotedzana yekugadzira miriwo pasina kuwedzera mafuta, asi nzira yekubika iyi inogona kukonzera kusvika 90 muzana yezvokudya zvinovaka muviri kuti zvibude. Zvicherwa zvakaita potasium uye mvura yakasviba mavhithamini akaita seB uye C anopedzisira ave kukandwa kunze nemvura.

Solution: Kuti uchengetedze zvakakosha izvi kubva pakudonha panguva yekubika, edza kusveta (shandisa mvura shoma nebhasika), microwaving, kana kusveta-frying. Tsvagiridzo kubva kuYunivhesiti yeEssex kuEngland yakaratidza kuti apo mimwe miriwo yaigadzirwa pachishandiswa michina iyi, huzhinji hwevakavaka muviri hwakanga husisina. Uye kusimudzira-kukanda mamaki kunyange mamwe mapoinzi paunenge uchibika rakasvibira girini kana oiriji miriwo. Aya akapfuma mu beta-carotene, uye mafuta aunoshandisa mukumedza-kuatsvaira anogona kuwedzera huwandu hweiyo antioxidant yaunotora kusvika kusvika pa63 muzana, sekureva kwechidzidzo chakaburitswa mumagazini Molecular Nutrition & Chikafu Research. Haufanire kushandisa mafuta mazhinji; kunyangwe chipunu chete chichaita.

Mistake # 8: Haugeze zvigadzirwa zvako zvese usati wazvidya

Vazhinji vedu tinorangarira kugezesa plums nema berries tisati taarova, asi ndeipi nguva yekupedzisira pawakadira bhanana, orenji, cantaloupe, kana mango nemvura? Zvinogona kuita sezvisinganzwisisike kugeza peel-uye-kudya zvigadzirwa, asi hutachiona hunokuvadza hunoramba huri pamusoro hunogona kutamiswa mumaoko ako kana kunyange mukati memuchero paunocheka.

Solution: Kuchenesa zvigadzirwa, ingo mhanyisa chidimbu chimwe nechimwe pasi petap uye zvinyoro nyoro. Kushandisa maoko ako kukwiza michero yakaita semaranjisi, mabhanana, nemapichisi pasi pemvura zvakakwana. Paunenge wapedza, dziomesa zvinhu nejira rakachena kana pepa tauro. Izvo zvakakosha kugeza maoko ako nesipo uye nemvura inodziya kweinenge makumi maviri masekondi pamberi uye mushure mekubata zvinhu zvacho kuti uwedzere kudzikamisa kupararira kwebhakitiriya. Rasa mashizha ekunze egirinhi semakabheji neretisi asati ageza, sezvo akabatwa zvakanyanya uye anogona kuve nemazinga epamusoro ekusvibiswa kwebhakitiriya.

Mistake # 9: Hausi kubatanidza chikafu nemazvo

Vazhinji vedu tinofunga nezvekuwana iron yakakwana chete kana tanzwa kuneta kana kuneta. Asi isu tinofanirwa kutarisisa kutora kwedu kwesimbi mazuva ese, zvisati zvaitika zviratidzo. Miviri yedu inonwisa chikamu chinosvika gumi neshanu kusvika makumi matatu kubva muzana yehemi yesimbi (inowanikwa munyama nemugungwa), asi ingori 2 kusvika makumi maviri muzana yesimbi isiri-heme (kubva kubhinzi, chibage chezviyo chakazara, tofu, uye nerima, mashizha ane mashizha).

Solution: Wedzera iron yakawanda yaunotora nekubatanidza iron isiri-heme nevhitamini C-yakapfuma zvekudya nezvinwiwa, semichero yecitrus nejusi, matomatisi, mhiripiri inopisa uye inotapira, sitirobheri, nemavise. Rega kunwa tii kana kofi pakudya sezvo izvi zvichigona kutadzisa kubatwa kwesimbi nezvikamu zvinosvika makumi matanhatu kubva muzana; izvi zvinwiwa zvine macompound anonzi polyphenols anosunga kune iron. Mira kusvikira wapedza zvachose kudya usati waisa ketera kuti ubike.

Ongororo ye