Iziqondiso ezihlukahlukene zokudla okunomsoco kanye nemithombo yolwazi yochwepheshe iphakamisa ukudla izithelo nemifino “enomsoco” ukuze kusize ukunciphisa izingozi zesifo esingamahlalakhona. Kodwa ngaphambi kokuba kwakungekho incazelo ecacile kanye nohlu lwemikhiqizo enjalo.
Mhlawumbe imiphumela yocwaningo olushicilelwe ngoJuni 5 ephephabhukwini iCDC (Centers for Disease Control and Prevention, okuyinhlangano ebumbene yoMnyango Wezempilo kanye Nezinsizakalo Zabantu WaseMelika) izolungisa lesi simo. Ucwaningo beluhlobene nezinkinga zokuvimbela izifo ezingamahlalakhona futhi luvunyelwe ukuphakamisa indlela yokuhlonza nokubeka ukudla okusebenzayo ekulweni nobungozi bezifo ezinjalo.
Umbhali oholayo uJennifer Di Noya, uprofesa wesayensi yezenhlalo eWilliam Paterson University eNew Jersey ogxile kwezempilo yomphakathi nokukhethwa kokudla, uqoqe uhlu lokuzama lokudla okungama-47 "okunomsoco" okususelwa ezimisweni zokusetshenziswa kanye nobufakazi besayensi. Isibonelo, amajikijolo nemifino yomndeni ka-anyanisi nogalikhi afakiwe kulolu hlu "ngenxa yokuncipha kwengozi yezifo zenhliziyo nemithambo yegazi nezinhlobo ezithile zomdlavuza."
UDi Noya ube esekala ukudla ngokususelwa “ekunotheni” kwabo okunempilo. Ugxile kuzakhamzimba eziyi-17 "zokubaluleka kwezempilo yomphakathi ngokombono we-UN Food and Agriculture Organisation kanye ne-Institute of Medicine." Lawa yi-potassium, i-fiber, i-protein, i-calcium, i-iron, i-thiamine, i-riboflavin, i-niacin, i-folic acid, i-zinc namavithamini A, B6, B12, C, D, E no-K.
Ukuze ukudla kuthathwe njengomthombo omuhle wezakhamzimba, kufanele kunikeze okungenani i-10% yenani lansuku zonke lesakhi esithile. Ngaphezu kwe-100% yenani lansuku zonke lesakhi esisodwa alinikezi nzuzo eyengeziwe kumkhiqizo. Ukudla bekukleliswa ngokuya ngokuqukethwe kwekhalori kanye "nokutholakala kokutholakala kokutholakala kokungatholakali" kwesakhi ngasinye (okungukuthi, isilinganiso sokuthi umzimba ungazuza kangakanani kumsoco ekudleni).
Ukudla okuyisithupha (okusajikijolo, ama-tangerines, ama-cranberries, u-garlic, u-anyanisi kanye nama-blueberries) avela ohlwini lwangempela akuhlangabezananga nenqubo yokudla "okunomsoco". Nakhu okunye ngokulandelana kwenani lokudla okunempilo. Ukudla okunomsoco omningi nama-calories aphansi kubalwe kuqala. Eduze komkhiqizo kubakaki isilinganiso sayo, lokho okuthiwa isilinganiso sokugcwalisa okunomsoco.
- I-Watercress (isilinganiso: 100,00)
- Iklabishi lamaShayina (91,99)
- Ishadi (89,27)
- Amahlamvu Beet (87,08)
- Isipinashi (86,43)
- I-Chicory (73,36)
- Ulethisi (70,73)
- Iparsley (65,59)
- I-lettuce yamaRomaine (63,48)
- Imifino yeCollard (62,49)
- Itheniphu eluhlaza (62,12)
- I-Mustard Green (61,39)
- I-Endive (60,44)
- Ama-Chives (54,80)
- I-Brownhall (49,07)
- I-Dandelion Green (46,34)
- UPelepele Obomvu (41,26)
- I-Arugula (37,65)
- I-Broccoli (34,89)
- Ithanga (33,82)
- Amahlumela eBrussels (32,23)
- U-anyanisi oluhlaza (27,35)
- I-Kohlrabi (25,92)
- Ukholifulawa (25,13)
- Iklabishi elimhlophe (24,51)
- Amaqathi (22,60)
- Utamatisi (20,37)
- I-lemon (18.72)
- Isaladi lekhanda (18,28)
- Amajikijolo (17,59)
- Isithombo (16,91)
- Isikwashi sasebusika (ithanga) (13,89)
- Amawolintshi (12,91)
- Ikalika (12,23)
- Amagilebhisi abomvana / abomvu (11,64)
- I-Rutabaga (11,58)
- Itheniphu (11,43)
- I-Blackberry (11,39)
- I-Leek (10,69)
- Ubhatata (10,51)
- Amagilebhisi Amhlophe (10,47)
Ngokuvamile, yidla iklabishi elingaphezulu, amaqabunga e-ulethisi ahlukahlukene, neminye imifino futhi uthole okuningi ekudleni kwakho!
Umthombo:
Izikhungo Zokulawulwa Nokuvikelwa Kwezifo