Okuqukethwe
Kusukela ezikhathini zasendulo, indlela enjalo yokupheka yehlele kithi njenge ukupheka… Abavubukuli bakholelwa ukuthi abantu basendulo bayisungula ngemva kokupheka emlilweni nokosa emlotheni. Uhambo oluningi lwemivubukulo kanye ne-ethnographic ekugcineni lukwazile ukuthola indlela abantu basendulo ababebilisa ngayo ukudla kwabo. Kuvela ukuthi ngenxa yalokhu basebenzisa amatshe ngokucindezeleka, lapho amanzi athululelwa khona futhi imikhiqizo ehloselwe ukupheka ibekwe, futhi umlilo wenziwa eduze kwetshe. Futhi, amatshe ashiswa emlilweni ayesetshenziselwa ukupheka, ayebe esecwiliswa ezitsheni ezazigotshwe ngokhuni, ngaphambili ezazigcwele amanzi.
Izincwadi zokupheka zithi ukupheka kuyindlela yokulungisa ukudla kunoma iyiphi into ewuketshezi noma evuthayo, ngaphandle kukawoyela. Esikhathini esiningi lolu ketshezi lungamanzi, kwesinye isikhathi ubisi, ujusi.
Incazelo ejwayelekile yendlela
Ukubilisa kungenye yezindlela zendabuko zokupheka. Ngale ndlela, kulungiswa amasobho, ama-compote, imifino, izithelo, inhlanzi, inyama iyabiliswa. Le ndlela iyisixhumanisi esiphakathi nendawo ekheniweni kwezithelo, imifino nenyama ekheniwe. Namuhla, kunezinhlobo ezahlukahlukene zale ndlela: indlela yendabuko, ukupheka okusheshayo, ukupheka okubandayo, ukubila, nokupheka kwe-steam.
Indlela yendabuko… Isetshenziswa empilweni yansukuzonke ukulungiselela izifundo zokuqala nezingi zesibili. Ukuze upheke ukudla, kubalulekile ukwehlisa ukudla okulungiselelwe ngaphambilini (imifino, izithelo, amakhowe noma inyama) emanzini abandayo noma ashisayo. Zonke ezinye izingxenye zesidlo esikhethiwe zengezwa ngesikhathi senqubo yokulungiselela, ngokuya ngesikhathi esidingekayo sokulungela kwazo.
Ngakho-ke imifino namakhowe kuvame ukuphekwa ngokwesilinganiso semizuzu engama-25 kuya emahoreni ayi-1,5 (ngokwesibonelo, amazambane kanye nama-beet); okusanhlamvu kusuka kumaminithi ayi-15 kuye kwangama-50 (kuya ngohlobo); izinkukhu, amadada, ama-turkeys, amahansi kusuka kumaminithi angama-45 kuya kwangu-90, ngokulandelana, inyama, ngokwesilinganiso, iphekwe kusuka ehoreni eli-1 kuye emahoreni angu-1.5.
Kukholelwa ukuthi esimweni sokulungiselela izifundo zokuqala kanye nama-compotes, kungcono ukunciphisa imikhiqizo edingekayo emanzini abandayo (wonke amavithamini azohlala emhluzweni); ukulungiselela izifundo zesibili ezivela emifino kanye nokusanhlamvu, amanzi alethwe ngamathumba afaneleka kangcono. Kukholelwa ukuthi kulokhu, amavithamini amaningi azogcinwa emikhiqizweni ngokwawo.
Imvamisa ilungiswa ngokubilisa ngomlilo ophakathi nendawo. Kubalulekile ukuthi umkhiqizo ophekiwe umbozwe ngamanzi amancane ukugcina inani eliphezulu lezakhi kuwo. Ngakho-ke ukubilisa izinkukhu, udinga ukuthela amanzi abandayo, azomboza inyoni kuphela ngamasentimitha angu-0.5, ukuze uthole inyama udinga isentimitha elilodwa. Kulokhu, ungakhohlwa ukususa igwebu lapho ubilisa.
Ukupheka okusheshayo… Ngama-30s wekhulu elidlule, indlela yokupheka ngosizo lwabapheki bokucindezela yasakazeka kabanzi. Le ndlela ivame ukusetshenziselwa ukubilisa ngokushesha inyama, imifino, nenhlanzi eyenziwe ekheniwe nenyama. Ngenxa yomphumela wokuzenzakalela, isikhathi sokupheka sezitsha ezahlukahlukene kubapheki bokucindezela sincishiswe kakhulu, futhi amathambo atholakala enyameni nasenhlanzini ayadliwa.
Ukupheka okubandayo… Ngo-1977 eSweden, ngenxa yemizamo yososayensi, kwasungulwa iyunithi yokupheka okusheshayo emanzini abandayo. Kusukela lapho, abaseSweden basebenzise lo mshini ukwenza amaqoqwana amakhulu okudla ezibhedlela, amakhekhe nezikole. Amanzi abandayo asetshenziswa njengomqhubi wokupheka okunjalo. Ngenxa yalokhu, inani eliphakeme lamavithamini ligcinwa ekudleni.
ukugula… Le ndlela ifanisa ukupheka kuhhavini laseRussia. Kusukela ngo-1980, sesisabalalise izinto ezintsha zikagesi zasekhishini - abapheki abathule. Ukudla, ngosizo lwabo, kuphekwe kancane, amahora angu-5-6. Kepha kungale ndlela yokupheka lapho ukudla kukwazi ukuveza ngokuphelele ukunambitheka kwayo.
Ukupheka umusi... Kubhekwa njengendlela ezuzisa kakhulu yokupheka. Ngale ndlela, imifino, inhlama kanye nemikhiqizo ye-cottage shizi, izitsha zenyama zilungiswa. Ngokwesibonelo, sonke siyazi cutlets umusi kanye meatballs. Okuhle ngokupheka ngesitimu ukuthi ukudla okuphekwe ngale ndlela kuthambile esiswini.
Izakhiwo eziwusizo zokudla okubilisiwe
Ake siqale ngezifundo zokuqala, eziwusizo kakhulu cishe kuwo wonke umuntu. Kulabo abafisa ukuthola isisindo esifanele, amaFulentshi ancoma ukuthi badle isobho labadla imifino kuphela ngesidlo sakusihlwa, futhi kungcono uma lokhu kuyisobho labo lika-anyanisi elidumile.
Uketshezi lwakha umuzwa wokugcwala esiswini ngaphandle kokulayisha kakhulu umgudu wokugaya ukudla kusihlwa. Ngaphezu kwalokho, ikakhulukazi uma inkambo yokuqala ingamafutha yemifino kanye namafutha aphansi, umzimba uyakhuthazeka.
Izifundo zokuqala zikhonjiswa kuwo wonke umuntu ngokuvikela ukuphazamiseka emsebenzini wepheshana lamathumbu, futhi ziyadingeka futhi ukugcina ibhalansi yamanzi efanelekile emzimbeni.
Izitsha ezibilisiwe zikhonjiswa ngezilonda zesisu kanye nezilonda ze-duodenal, ukungezwani komzimba, i-dysbiosis, kunqunyelwe abantu ababuthakathaka ngemuva kokugula, kufakwa ekudleni kwansuku zonke kwabalandeli bendlela yokuphila enempilo.
Ngaphezu kwalokho, amasobho, okusanhlamvu, inyama ebilisiwe ebilisiwe iyisisekelo sokudla okunomsoco, okudingeka kakhulu kuwo wonke umuntu onakekela impilo. Lokhu kungenxa yokuthi uma sidla ukudla okomile, isisu sethu sivezwa ukumuncwa okuphezulu kwejusi lesisu, futhi ukusetshenziswa kwesobho, umhluzi kanye ne-borscht ehlukahlukene kunciphisa kakhulu ubungozi bezilonda zesisu.
Izakhiwo eziyingozi zokudla okuphekiwe
Manje kunesimo esingaqondakali mayelana nale ndlela yokupheka. Abanye bakholelwa ukuthi le ndlela ayisizi ngalutho, ngoba ibulala kufika ku-70% kavithamini C, kuze kufike ku-40% wamavithamini B.
Mhlawumbe kuneqiniso elithile kusitatimende esinjalo, kepha ungakhohlwa ukuthi ngokuhlanganisa izindlela zokupheka, kanye nokusebenzisa le ndlela ngendlela efanele, ungafinyelela ukudla okuphelele futhi okulinganiselayo. Ngaphezu kwalokho, kwezinye izifo zomgudu wamathumbu, le ndlela yokupheka ibhekwa njengobumnene futhi evumela ukululama okusheshayo kweziguli.