Yonke into ofuna ukuyifumana malunga nemifuno

Las imifuno kunye nemifuno kukutya okuphantsi kweekhalori, ezityebileyo emanzini, i-fiber, iivithamini kunye neemaminerali. Isiphumo sabo se-antioxidant sibenza babaluleke kakhulu ekutyeni kwethu. Lo msebenzi uhlalutya ixabiso lezondlo zemifuno ephambili kunye nemifuno, kwaye inika iingcebiso malunga neengozi zabo zokutya kunye neendlela ezifanelekileyo zokupheka ezi zinto zokutya.

Kule nqaku siza kukuxelela malunga neempawu zemifuno, iintlobo eziphambili kunye nokubaluleka kwazo.

Imifuno kunye nemifuno

Iqela lemifuno libandakanya inani elikhulu lokutya kwezityalo ukusuka egadini. Abo iindawo zabo ezidliwayo (iziqu, amagqabi okanye i-inflorescences) ziluhlaza zibizwa ngokuba yimifuno. Liqela lokutya elisebenza njenge-antioxidants yendalo kunye neziqhamo. Kufuneka sikhuthaze ukusetyenziswa kwazo, kuba kuphela xa bekhona ngokwemvelo apho sinokufunxa i-antioxidants kwimeko egqibeleleyo kwaye inokusebenza. Izongezo okanye ukutya okutyebileyo kwi-antioxidants abanako ukubonelela nge-3-5 ye-servings yemifuno esiyidingayo kwisidlo sethu semihla ngemihla.

Imifuno kunye nemifuno ineempawu ezimbini ezibalulekileyo: i-fiber kunye namanzi anika izibonelelo ezingenakuphikiswa zezondlo (iinxalenye eziphambili zezi zidlo zimela i-80-90% yazo zonke). Ixabiso labo lamandla liphantsi kakhulu kuba ababoneleli ngemacronutrients. Ngaphandle kokutya okunesitatshi, umxholo we-carbohydrate ye imifuno kunye nemifuno akufanele idlule i-10%. Ukongezelela, ziqulethe iiminerali ezibalulekileyo kunye namavithamini, ezenza zibe yinxalenye ebalulekileyo yokutya okugcina ukusebenza okuqhelekileyo komzimba wethu.

Iivithamini ekufuneka siziqaqambise zezi iprovitamin A (β-carotene), i-vitamin C kunye ne-folic acid. Oku kungenxa yokuba eminye imifuno efana neenkozo kunye nemifuno okanye iimveliso zezilwanyana zihlala zingenazo. Bakwabonelela nge-niacin, iivithamini B1 kunye ne-B2. Ngokubhekiselele kwiiminerali, ubukhulu becala bafaka i-potassium, kodwa kunye nexabiso elincinci le-calcium kunye nesinyithi, elingenako ukuhoywa. Zikwaqulathe ivithamin C eyenza kube lula ukufunxa le iron.

Imingcipheko ekusetyenzisweni kwayo

Kukho umngcipheko wokutya imifuno efana nale ilandelayo:

• Ukungunda: Zinokufumaneka kwizinto ezininzi zokutya kwezityalo okanye imixube yokutya, apho imifuno iyinxalenye yayo. Ezinye zezi bumba zenza i-toxins kunye nomsebenzi ophezulu we-pathogenic, ngoko ke ukuba sibonisa iimpawu ze-cottony colony of molds, kufuneka silahle yonke imveliso.
• IListeria monocytogenes: Inokufumaneka kwimifuno emitsha ekhuliswe kumagumbi abandayo. Ukuthintela nokulawula ukukhula kwayo, kucetyiswa ukuba uyipheke kwiqondo lobushushu elifanelekileyo kangangoko kunokwenzeka ngaphambi kokuba uyitye.
• IClostridium botulinum: Yintsholongwane evelisa ityhefu enamandla kakhulu. Ayinakukhula xa kukho ioksijini kwaye inokumelana nonyango lobushushu obuncinci. Xa imifuno idibana nomhlaba, inokungcoliswa yile spore.

Ingxaki ayikho ngemveliso emitsha, kuba ineoksijini, ifakwe efrijini, kwaye imifuno inenani elikhulu lee-microbes eziza kukhuphisana ne-microbes ezinobungozi. Ingxaki isekutyeni okunkonkxiweyo. Ngokwenza unyango lobushushu, uninzi okanye zonke iintyatyambo ezikhuphisanayo ziyatshatyalaliswa. Ukuba i-botulinum spores ikhululekile, ikhuphisana, ngokungabikho komoya inokuphindaphinda kwaye yenze i-toxins. Kwezi meko, umngcipheko uphezulu kakhulu kwaye unokubulala.

Kwintsimi yoshishino, lo mngcipheko uyaziwa kwaye ulawulwa ngokupheleleyo. Nangona kunjalo, kwimeko yasekhaya, oku akunjalo. Ingxaki engundoqo ilele kwimveliso yelizwe yokutya okunkonkxiweyo, okunokubangela ityhefu ye-botulinum ngenxa yokuba ayilawulwa. Kule meko, isisombululo kukufudumala ixesha elide ukuyigcina kwaye uqinisekise ukutshatyalaliswa ngokupheleleyo kwee-microorganisms.

Izinto ezingenazo izondlo

Isipinatshi okanye i-beet eluhlaza iqulethe i-oxalate. Bazibophelela kwi-calcium, banciphise ukufunxa kwayo, kwaye bahlala bebandakanyeka ekubunjweni kwamatye ezintso (amatye ezintso) kubantu abanobucayi.

Iklabishi iqulethe izinto ezibangela i-goiter, ezinokulungisa i-iodine ekutyeni, ngaloo ndlela ithintele ukufunxa kwayo kwaye ibangele ukubonakala kwe-goiter okanye ukusilela kwe-iodine.

Kwimeko nayiphi na into, ukusetyenziswa ngokuphindaphindiweyo kunye nexesha elide ziimeko eziyimfuneko kwiingxaki. Okwangoku, ngenxa yokwahluka kokutya, ezi ngxaki zinzima ukwenzeka. Nangona kunjalo, sincoma ukutya ukutya okuhlukahlukeneyo kunye nokulinganisela.

Indlela yokupheka imifuno ngokuchanekileyo

Ukupheka imifuno kunceda ukuthathwa kwabo kwaye kubanika iimpawu ezingcono zokuziva, kodwa iivithamini ezinyibilikayo emanzini zilahleka kakhulu, kwaye ezi vitamin zingena kulwelo okupheka, ngakumbi i-B1 kunye ne-C (25% ukuya kwi-60%). Iiminerali azitshatyalaliswa, kodwa endaweni yoko faka ulwelo lokupheka. Ilahleko ibangelwa zezi zinto zilandelayo:

• I-oxidation.
• Ubushushu obuphezulu.
• Kuthathe ixesha elide ukupheka.
• Nyibilika kutywala obuphekiweyo.

Ukunciphisa ilahleko, kufuneka:

• Ukuba kunokwenzeka, pheka ehovini kunye nezikhumba zabo (ipepper, iitapile).
• Sika ube ngamaqhekeza amakhulu ukunciphisa ilahleko yokudibana namanzi.
• Bilisa ngomlinganiselo omncinci wamanzi. Isipheki soxinzelelo kunye ne-steaming zezona zikhethwayo.
• Wasebenzise kakhulu amanzi okupheka.
• Ukuba kunokwenzeka, yongeza amaconsi ambalwa ejusi yelamuni okanye iviniga ekuphekeni ukuze kuzuze indawo ene-asidi kunye nokukhusela iivithamini.

Umahluko phakathi kwemifuno kunye nemifuno

Ngokutsho kwe-RAE, igama elithi imifuno lichazwa "njengezityalo ezidliwayo ezikhuliswe kwiigadi". Ngamanye amazwi, ibhekisa kuyo yonke imifuno esiyityayo, iingcambu zayo, amagqabi, imbewu, iziqhamo, iziqu, iibhalbhu, njl. Imifuno ayifaki iinkozo okanye iziqhamo.

Ngenxa yobubanzi bayo, imifuno inokwahlulwa ibe:

• Izikhondo ezityiwayo: Zizinto esiqhele ukuzibiza ngokuba zii-tubers. Sisikhondo esityebisayo esikhula ngaphantsi komhlaba kwaye sisetyenziselwa ukondla isityalo esiseleyo. Umzekelo, zizikhondo ezityiwayo: iitapile, ibhatata okanye ijinja.
• Frutas: Ziyinxalenye yemifuno kwaye zijongene nokukhusela imbewu kunye nokuqinisekisa ukusasazwa kwazo. Ithanga, isitshalo seqanda, kunye netumata yimizekelo yeziqhamo.
• Iibhulethi: Yimifuno edla ngokumila ngokungqukuva, iqokelela uvimba kwaye ithande ukukhula ngaphantsi komhlaba. Eminye imizekelo yeebhalbhu yigalikhi kunye netswele.
• Iingcambu ezidliwayo: njengoko igama layo libonisa, ezo ngcambu ezinokutyiwa. Iminqathe, iitheniphu, kunye neetheniphu yimizekelo yeengcambu ezityiwayo.
• Imifuno: Ziyinxalenye eluhlaza yemifuno, ukuqhubela phambili ukwandisa ixesha, kufuneka kuqatshelwe ukuba licandelo lokutya ngaphezu kwecandelo lemifuno, i-RAE ichaza ngokuthi "imifuno, ngakumbi imifuno eluhlaza eluhlaza". Sinokucinga ngemifuno njengayo yonke imifuno edliwayo eneziqu kunye namagqabi amancinci, nangona kukho ezinye izinto ezingafaniyo, ezifana ne-cauliflower kunye ne-broccoli, sitya iintyatyambo zabo kwaye zithathwa njengemifuno. Imizekelo yemifuno, i-lettuce, okanye i-broccoli.

Imifuno yexesha lonyaka

Makhe sibone ukuba zeziphi ezona nyanga zibalaseleyo zonyaka kwimifuno nganye ngokwexesha layo:

• NgoJanuwari nangoFebruwari: I-Swiss chard, i-chicory, i-artichoke, i-celery, i-borage, i-broccoli, ithanga, i-lettuce yegusha, i-thistle, i-anyanisi, i-parsnip, i-collard greens, i-endives, i-cauliflower, i-endive, isipinatshi, i-turnip eluhlaza, i-bean yomntwana, i-fennel, i-ginger, i-lettuce yasebusika, i-leek, beet .
• NgoMatshi: kuyafana nangoJanuwari nangoFebruwari kunye nokwahlukana kwegalikhi encinci, i-watercress, i-borage, i-broccoli, i-asparagus, ii-ertyisi kunye ne-snow peas.
• Epreli noMeyi: sorrel, chicory, ikonofile encinane, artichoke, watercress, broccoli, itswele, ikhaphetshu, cauliflower, asparagus, ertyisi, imbotyi encinane, ikhephu eertyisi, imbotyi eluhlaza, iliki, radish, beet, umnqathe.
• Isilimela: sorrel, ikonofile, watercress, zucchini, itswele, asparagus, iimbotyi eziluhlaza, lettuce, iitapile entsha, cucumber, ipepile, radish, beet, umnqathe.
• NgoJulayi nango-Agasti: isitshalo seqanda, i-zucchini, i-anyanisi, ibhontshisi eluhlaza, i-lettuce, iitapile, ikhukhamba, i-pepper, i-mushroom, i-okra kunye ne-tomato.
• EyoMsintsi: I-Swiss chard, isitshalo seqanda, iitapile, ithanga, itswele, i-mushroom, i-parsnip, i-lettuce, i-okra, iitapile, ikhukhamba, i-pepper, i-leek, i-tomato.
• EyeDwarha: I-Swiss chard, i-artichoke, i-celery, i-sweet potato, i-zucchini, ithanga, i-lettuce yegusha, itswele, i-mushroom, i-parsnip, ihlumela lamagqabi, i-cauliflower, i-lettuce, i-leek, i-beet.
• EyeNkanga: I-Swiss chard, i-artichoke, i-celery, i-sweet potato, i-borage, i-broccoli, ithanga, i-lettuce yegusha, itswele, i-mushroom, i-parsnip, ikhaphetshu, i-cauliflower, i-endive, i-fennel, i-strawberry tree, i-leek, i-beet.
• EtiMnga: I-Swiss chard, i-artichoke, i-celery, i-sweet potato, i-borage, i-broccoli, ithanga, i-lettuce yegusha, i-thitle, i-anyanisi, ikhaphetshu, i-cauliflower, i-endive, i-endive, isipinatshi, i-fennel, i-ginger, i-lettuce yasebusika, i-leek, i-beet.

Inkcubeko

Siza kwazi ngokubanzi imiba ephambili eyimfuneko yokukhulisa imifuno:

Kuya kufuneka ujonge indawo efumana ukukhanya kwelanga okuninzi ngexesha ubuncinane iiyure ezi-6 ngosuku. Kufuneka kwakhona ukhumbule ukuba indawo akufanele ibanda kakhulu okanye ishushu kakhulu, kuba Amaqondo obushushu angaphantsi kwe-5-10 degrees okanye ngaphezulu kwe-35 angonakalisa izityalo zakho. Omnye umba omawuthathelwe ingqalelo ngumoya, ngoko kuyacetyiswa ukuba sijonge indawo ekhuselweyo, okanye ukuba akukho ziqalelo zokukhusela izityalo zethu.

Umba osisiseko xa ukhula imifuno kukunkcenkceshela. Ngamnye uya kufuna umlinganiselo owahlukileyo wokunkcenkceshela. Umhlaba kufuneka ube nezondlo ezilungileyo kakhulu kwaye ube ikhutshiwe kakuhle ukuze ungaqokeleli amanzi okunkcenkceshela okanye imvula.

Ekugqibeleni, qaphela ngokwahlukileyo izitshabalalisi kunye nezifo ezinokuhlasela izityalo. Imifuno nganye iya kuba sesichengeni sesibetho okanye isifo. Kufuneka uhlale ubukele kwaye ube nolwazi ngayo.

Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga nesi sihloko siphela.