Okuqukethwe
Ubuciko / Ubuciko / Ubuciko / iRustic
Igama elivela ku-French cuisine. "I-Artisan" ingumlimi, kulokhu - ukuthengisa izithelo ezivela engadini yakhe noma engadini yemifino. Ngomqondo obanzi, leli gama lisho yonke into eyenziwa ngendlela yendabuko futhi etshalwe emhlabeni ngenani elilinganiselwe, futhi hhayi ekukhiqizeni okuqhubekayo: angeke kube ama-apula namakhukhamba kuphela, kodwa futhi nesinkwa, amafutha omnqumo, njll. Cishe incazelo efanayo inegama lesiNgisi elithi craft – small circulation, author’s, made by hand. Kodwa ubhiya wezikebhe uvame kakhulu, futhi ubuciko - iwayini. Ukucaphuna uJamie Oliver: “Kimi, umkhiqizo wobuciko unengqondo uma ngilazi igama lomuntu owenzile. Ngiya kumlimi ngiyofuna iklabishi, ngingawakhiphi esuphamakethe ngetroli. ”
Yemvelo / Yemvelo
Okungcono kakhulu, imikhiqizo "yemvelo" ayinayo imibala yokwenziwa, ama-flavour noma ezinye izinto zokwenziwa. Kodwa kusukela ekubonakaleni kwaleli gama emaphaketheni engalawulwa nganoma iyiphi indlela, lapho-ke konke okungenhla kungaba khona. Ngaphezu kwalokho, akekho owaziyo ukuthi amawolintshi noma utamatisi anobungani bemvelo atshalwa kanjani futhi kanjani, lapho ijusi yemvelo yabe isikhanywa. "Imvelo" isezingeni eliphezulu kakhulu “Engenangozi“, Kepha hhayi njalo” ewusizo “: isibonelo, ushukela omhlophe noma amafutha emifino ahlanzekile - angabuye abhekwe njengemikhiqizo yemvelo.
Umkhiqizo we-Organic, ECO, BIO / Organic / Imvelo
Kumuntu waseYurophu, ukutholakala kwalawa magama emaphaketheni kusho ukuthi lo mkhiqizo unesitifiketi sokuphepha kwemvelo. Izinhlangano zomhlaba wonke ezinelungelo lokukhipha izitifiketi ezinjalo zibeka izidingo ezicacile kumkhiqizo kuzo zonke izigaba zokukhiqizwa kwawo: ukuqapha isimo senhlabathi, ukungabi bikho kwezibulala-zinambuzane kanye nomanyolo wezimbiwa, ukulawulwa kokudla, amadlelo kanye nokugcina izilwane, kuze kufike ekupakisheni kokugcina komkhiqizo, okungafanele kuqukathe noma yiziphi izinhlanganisela zokwenziwa, kufaka phakathi ama-nanoparticles (yebo, i-nanotechnology ayithathwa njengeyinto ephilayo!). Iyamukela isitifiketi se-bio - ibhizinisi elibizayo futhi elisebenza ngokuzithandela. Kodwa kubakhiqizi baseNtshonalanga, leli yithuba lokubamba ucezu lwemakethe yemikhiqizo yemvelo. E-Russia, ku ukungabi namazinga acacile kanye nokuncipha kwemakethe yalolu hlobo lwemikhiqizo, abakhiqizi abajahi ukuchitha imali ekutholeni ibheji elifiswayo, futhi umqondo wokuthi "organic" uthathelwa indawo kalula igama. “Ipulazi” (okuyiqiniso, akuyona into efanayo). Ngakho-ke, iningi lezimpahla "eziphilayo" ezisemashalofini ethu zivela kwamanye amazwe futhi zibiza izikhathi ezingu-2-3 ngaphezu kwezakwabo ezifuywayo.
Ngakho-ke kufanelekile ukusebenzisa imali eningi? Ososayensi bakholelwa ukuthi kufanelekile. Isibonelo, iketanga elisobala elilandelwa ngabantu abambalwa maqondana nalo inyama kanye nemikhiqizo evela kuyo (amasoseji, ama-hams, amasoseji, njll..): uma izilwane ziyaphila ayifunzwa ngemithi elwa namagciwane, lapho-ke inyama yabo, ingena emzimbeni womuntu, ayiholeli ekukhuleni kwamagciwane amelana nemithi yamagciwane. Okufanayo kusebenza kokufakelwayo odayi kanye izinsiza zokulondoloza - ukungabikho kwabo, isibonelo, ku isoseji, empeleni kunciphisa ubungozi ukuthuthukiswa izifo… Lelo yithuba phila impilo enempilo noma ukuzuza isisindo ngenkathi uthatha imithi yesimanje kumuntu kuyoba ephakeme kakhulu. Futhi ucwaningo olwanyatheliswa ku-British Journal of Nutrition ngo-2016 lwathola ukuthi imikhiqizo yobisi ephilayo iqukethe i-50% ngaphezulu kwe-omega-3 acids, engalawula imithambo yegazi nenhliziyo. Emifino nezithelo eziphilayo, ukuhlushwa kwezakhi kuphezulu: kwizaqathe - izikhathi ezingu-1,5 ngaphezulu kwe-beta-carotene, kutamatisi - i-lycopene engu-20%.
Ama-Superfoods
Igama elithi "superfoods" lisanda kungena kwisichazamazwi sethu: lisho izithelo, amahlumela, imbewu ene-superconcentration yezakhi zomzimba. Njengomthetho, lokhu kudla okuyisimangaliso kunenganekwane enhle (ngokwesibonelo, imbewu ye-chia ngisho nezizwe zamaMaya zayisebenzisa njengengqondo yobusha), igama elijwayelekile (i-acaya berry, izithelo ze-goji, i-spirulina alga - imisindo!) futhi iza kithi ivela kuzo zonke izinhlobo zezindawo ezishisayo ezingafinyeleleki - i-Central America, i-Equatorial Africa, iziqhingi zaseCape Verde . Namuhla, imboni yonke seyivele yakha izungeze ama-superfoods, ithembisa ngosizo lwalezi "pilisi" zemvelo ezibizayo ukuxazulula zonke izinkinga zosuku: gcwalisa umzimba onamaprotheni namandla, vikela emisebeni eyingozi, wehlise isisindo somzimba, wakhe imisipha… Lingakanani iqiniso? Ngokuvumelana ne I-Cancer Research UK isiqalo esithi "super" kuleli cala asilutho ngaphandle kokumaketha. Yebo, amajikijolo e-goji anevithamini C ephezulu - kodwa hhayi ngaphezu kukalamula. Imbewu ye-Chia iphansi kakhulu kuwoyela wezinhlanzi ngokokuqukethwe kwamafutha acid anenzuzo. Ngakolunye uhlangothi, “umsoco wezitshalo” onjalo ungaba usizo olukhulu kwabadla imifino. Futhi ukudla okunempilo nokulinganiselayo kwe-superfood kunganciphisa ingozi yezifo eziningi. Kodwa i-superfood ayinakwenzeka ukuthi ibe yi-panacea. ngakho-ke I-World Health Organization (WHO) ihlukanisa ngokucophelela ukudla okunezinyosi “njengemikhiqizo engase ibe usizo emzimbeni lapho kungabikho ukungabekezelelani komuntu ngamunye.”
probiotics
Ama-probiotics amabhaktheriya aphilayo avame ukutholakala emikhiqizweni yobisi engaxutshiwe, ekudleni okubilile, nasezithakweni ezikhethekile. Kukholakala ukuthi bajwayele amathumbu, babhekane ne-dysbiosis, kanyekanye bakhiphe ubuthi emzimbeni futhi babuyisele amasosha omzimba. Umqondo usemusha uma kuqhathaniswa - kwaba kuphela ngo-2002 lapho i-World Health Organization yethula leli gama kusichazamazwi sesayensi esisemthethweni. Kodwa-ke, ososayensi namanje abakwazi ukufika ekuvumelaneni mayelana nokuthi ama-probiotics ayasinda yini endaweni enolaka yejusi yesisu ngaphambi kokuqala "ukusebenza" emathunjini. IKomidi Lokudla Ukudla, Ukudla Okunomsoco kanye Nokwaliwa I-European Authority Safety Authority (EFSA) ayikukhuthazi ukufakwa kokudla okuqiniswe ngama-probiotics ekudleni kwezingane ezingaphansi kweminyaka engu-7 ubudala. Njengoba izingane zingakaqali isizinda sazo samagciwane, ama-probiotics angeniswe emzimbeni wakhe ayoba yingozi kakhulu kunenzuzo kuye. Futhi ngendlela, iyogathi ne-kefir akubalwa. "Ukudla okusebenzayo okuvutshiwe" futhi noma ngabe aqukethe ama-probiotic, mancane kakhulu kubo ukuthi angaba nomphumela wokwelapha. Kunamanye ama-probiotic amaningi ku-sauerkraut, ama-apula afakwe emanzini anosawoti, kanye namakhukhamba.
Ushukela-Mahhala
Ilebula elisephaketheni lisho kuphela ukuthi awukho ushukela ocolisisiwe ongeziwe emkhiqizo. Futhi akuqinisekisi nhlobo ukungabi khona kwamanye ama-sweeteners, njengoju, ama-syrups avela i-agave, i-artichoke yaseJerusalema or ilayisi elibomvu… Ngakho-ke, umkhiqizo obhalwe ukuthi “awunashukela” ungaqukatha amakhalori amaningi njengozakwabo. Kuyafaneleka futhi ukucabanga ukuthi imigoqo yezithelo namanye amaswidi "emvelo" a priori afaka i-fructose ekwakhiweni, ngakho-ke, noma kunguqulo engenashukela yamaswidi "anempilo" anjalo, okungenani ama-15 g kashukela wemvelo nge-100 g yomkhiqizo ngamunye.
I-Gluten Free
IGluten imenyezelwe cishe isifo sekhulu lesi-XNUMX. Amashalofu ezitolo ezinkulu namamenyu wezindawo zokudlela asetshenziselwa imikhiqizo engenayo i-gluten. Nakuba, empeleni, i-gluten iyigama elivamile elisetshenziselwa ukubhekisela kumaprotheni athile ezitshalo ze-cereal. ibhali, i-oats, i-rye nokolweni… Eyaziwa nangokuthi “i-gluten”, yile nhlanganisela yamaprotheni enika ufulawa “amandla”, yenza isinkwa sikhukhumale futhi ivumele inhlama ukuthi ikhuphuke futhi ibambe ukuma kwayo. Kuyadabukisa kepha kuliqiniso: ngokusho kwedatha WHO eYurophu, inani labantu abahluphekayo ukungezwani komzimba ne-gluten, kuphela eminyakeni eyishumi edlule ikhule cishe ngo-10%, leli phesenti liphakeme kakhulu ezinganeni. Ukwanda kokuthandwa kokudla okungenayo i-gluten kubangelwa iqiniso lokuthi ukugwema ama-muffin nama-crumpets kunomthelela ekuzwaneni. Kodwa-ke, ngaphandle kokuthi uxabane nalolu hlobo lwamaprotheni ezitshalo, odokotela bayeluleka ngokukhipha okusanhlamvu ekudleni kwakho ngokuphelele. Ngempela, ngaphezu kwe-gluten, okusanhlamvu kufaka yonke isethi yezinto ezidingekayo kokujwayelekile ukusebenza kwe- amasistimu omzimba: amavithamini, ama-enzyme, amafutha, ama-carbohydrate, amaprotheni. Yebo, ukudla okubhakiwe okumnandi akwenzeki ukuthi kukusize, kodwa i-cereal toast enokwatapheya ngesidlo sasekuseni akuyona neze inhlekelele.
Okusanhlamvu Okuphelele
Ukubuyekezwa kokufundiwe ezifundweni zebhayoloji yesikole: okusanhlamvu okusanhlamvu (ukolweni, i-rye, i-oats, irayisi nebhali) kuyimbewu. Futhi imbewu ngayinye inezingxenye eziningana: umbungu, i-endosperm (i-nucleus) enombungu futhi igobolondo lokuvikela (bran). Ufulawa kakolweni osezingeni eliphakeme kakhulu (owengeziwe) uhlamvu okususwe kulo yonke into, ngaphandle kwengxenye esemaphakathi ye-endosperm. Futhi ngasikhathi sinye, kanye nekhoba, bathumela kudoti amavithamini e-PP, E, B1, B2, akhulisa ukusebenza komzimba futhi alawule imetabolism. I-Endosperm ngokuyisisekelo isitashi esinikeza okuncane emzimbeni ngaphandle kwama-calories angenalutho. Isiphetho esinengqondo ukuthi isinkwa esinezinhlamvu ezigcwele sinempilo. Kepha ungazikhohlisi ngokuthi lapho ukhetha isinkwa eshalofini lesitolo “Ngamabele aphelele”, “I-wholegrain”, “Okusanhlamvu” njalo njalo. uqinisekisiwe ukukhushulwa kwamavithamini. "Isinkwa esine-bran" kufanele okungenani sibe no-5% wezinhlamvu, Amazinga e-EU imikhiqizo yokusanhlamvu okungenani ingu-4% wezinhlamvu eziphelele. Okusele kufana nofulawa ocolisisiwe. Bheka amagama athi "100% Whole Grain" ephaketheni, noma kunalokho funda ilebula ngokucophelela, ebonisa isilinganiso esinembile sezinhlobo ezahlukene zikafulawa. Futhi ngendlela, isinkwa esigcwele okusanhlamvu, ngokwencazelo, asikwazi ukungabi ne-gluten.