I-Las imifino nemifino ukudla okuphansi kwekhalori, okunothile emanzini, ifayibha, amavithamini kanye namaminerali. Umphumela wazo we-antioxidant ubenza babaluleke ekudleni kwethu. Lo msebenzi uhlaziya inani lokondleka kwemifino nemifino eyinhloko, futhi unikeze iziphakamiso ngezingozi zokudla nezindlela zokupheka ezifanele zalokhu kudla.
Kulesi sihloko sizokutshela ngezici zemifino, izinhlobo eziyinhloko nokubaluleka kwazo.
Imifino nemifino
Iqembu lemifino lifaka inani elikhulu lokudla kwezitshalo ezivela engadini. Labo abanezingxenye ezidliwayo (iziqu, amaqabunga noma ama-inflorescences) aluhlaza abizwa ngokuthi imifino. Iqembu lokudla elisebenza njengama-antioxidants emvelo kanye nezithelo. Kufanele sikhuthaze ukusetshenziswa kwazo, ngoba kuphela uma zikhona ngokwemvelo lapho singakwazi ukumunca ama-antioxidants esimweni esiphelele futhi angasebenza. Izithasiselo noma ukudla okunothe ngama-antioxidants azikwazi ukuhlinzeka ngezinsizakalo ezingama-3-5 zemifino esizidingayo ekudleni kwethu kwansuku zonke.
Imifino nemifino kunezici ezimbili ezibalulekile: i-fiber namanzi okunikeza izinzuzo ezingenakuphikwa zokudla okunempilo (izingxenye eziyinhloko zalokhu kudla zimelela u-80-90% wengqikithi). Inani lamandla abo liphansi kakhulu ngoba awanikezi noma yimaphi ama-macronutrients. Ngaphandle kokudla okunesitashi, okuqukethwe kwe-carbohydrate ye- imifino nemifino akufanele yeqe i-10%. Ngaphezu kwalokho, aqukethe amaminerali abalulekile namavithamini, okwenza kube yingxenye ebalulekile yokudla okugcina ukusebenza okuvamile komzimba wethu.
Amavithamini okufanele siwagqamise i-provitamin A (β-carotene), uvithamini C ne-folic acid. Lokhu kungenxa yokuthi eminye imifino efana nokusanhlamvu kanye nemifino noma imikhiqizo yezilwane ngokuvamile ayinakho. Ziphinde zinikeze i-niacin, amavithamini B1 kanye ne-B2. Ngokuqondene namaminerali, afaka kakhulu i-potassium, kepha futhi nenani elincane le-calcium nensimbi, okunganakekelwa. Futhi aqukethe uvithamini C owenza kube lula ukumuncwa kwale iron.
Izingozi ekusetshenzisweni kwayo
Kunezingozi ezithile zokudla imifino enjengale elandelayo:
- Izibungu: Zingatholakala ekudleni okuningi kwezitshalo noma izingxube zokudla, okuyimifino eyingxenye yazo. Ezinye zalezi zisikhunta zakha ubuthi obunomsebenzi ophezulu we-pathogenic, ngakho-ke uma sikhombisa amakoloni amakotoni wesikhunta, kufanele senqabe wonke umkhiqizo.
- I-Listeria monocytogenes: Ingatholakala kwimifino emisha etshalwe emakamelweni abandayo. Ukuvimbela nokulawula ukukhula kwayo, kunconywa ukuyipheka ekushiseni okufanelekile ngangokunokwenzeka ngaphambi kokuyidla.
- I-Clostridium botulinum: Kuyi-bacterium ekhiqiza ubuthi obunamandla amakhulu anobuthi. Ayikwazi ukukhula lapho kukhona umoya-mpilo futhi ingamelana nokwelashwa kokushisa okuncane kakhulu. Lapho imifino ihlangana nomhlabathi, ingangcoliswa yilesi sifo.
Inkinga ayikho ngemikhiqizo emisha, ngoba inomoya-mpilo, ifakwa esiqandisini, kanti imifino inenqwaba yamagciwane ezoncintisana namagciwane ayingozi. Inkinga isekudleni okusemathinini. Ngokwenza ukwelashwa kokushisa, iningi noma zonke izitshalo ezincintisanayo ziyabhujiswa. Uma izinhlamvu ze-botulinum zikhululekile, ziyizimbangi, lapho kungabikho umoya zingaphindaphinda futhi zenze ubuthi. Kulezi zimo, ingozi iphezulu kakhulu futhi ingabulala.
Emkhakheni wezimboni, le ngozi iyaziwa futhi ilawulwa ngokuphelele. Nokho, emkhakheni wasekhaya, akunjalo. Inkinga eyisisekelo ilele ekukhiqizweni kukazwelonke kokudla okusemathinini, okungadala ubuthi be-botulinum ngoba abulawulwa. Kulezi zimo, isixazululo ukusifudumeza isikhathi eside ukusigcina nokuqinisekisa ukubhujiswa okuphelele kwamagciwane.
Izinto ezingenamsoco
Isipinashi noma imifino ye-beet iqukethe i-oxalate. Babopha i-calcium, banciphise ukumuncwa kwayo, futhi bavame ukubandakanyeka ekwakhekeni kwamatshe ezinso (izinso zezinso) kubantu abazwelayo.
Iklabishi iqukethe izinto ezibangela i-goiter, engalungisa i-iodine ekudleni, ngaleyo ndlela ivimbele ukumuncwa kwayo futhi idale ukubonakala kokuntuleka kwe-goiter noma i-iodine.
Kunoma yikuphi, ukusetshenziswa okuphindaphindiwe kanye nesikhathi eside kuyizimo ezidingekayo zezinkinga. Njengamanje, ngenxa yokwehlukahlukana kokudla, lezi zinkinga kunzima ukwenzeka. Kodwa-ke, sincoma ukudla ukudla okuhlukahlukene nokulinganisela.
Indlela yokupheka imifino ngendlela efanele
Ukupheka imifino kusiza ukudla kwabo futhi kubanike izici ezingcono zezinzwa, kodwa amavithamini ancibilikayo emanzini nawo alahleka ngobuningi, futhi la mavithamini angena oketshezini lokupheka, ikakhulukazi i-B1 no-C (25% kuya ku-60%). Amaminerali awacekelwa phansi, kepha esikhundleni salokho faka uketshezi lokupheka. Ukulahlekelwa kungenxa yezinto ezilandelayo:
- I-oxidation.
- Izinga lokushisa eliphezulu.
- Kuthathe isikhathi eside ukupheka.
- Ncibilikisa otshwaleni bokupheka.
Ukuze sinciphise ukulahlekelwa, kufanele:
- Uma kungenzeka, pheka kuhhavini ngezikhumba zabo (upelepele, amazambane).
- Sika zibe izingcezu ezinkulu ukunciphisa ukulahlekelwa ukuthintana namanzi.
- Bilisa ngenani elincane lamanzi. Umpheki wokupheka nokucindezela kuyizinketho ezinhle kakhulu.
- Wasebenzise kakhulu amanzi okupheka.
- Uma kungenzeka, engeza amaconsi ambalwa wejusi kalamula noma uviniga ekuphekeni ukuze uzuze indawo ene-asidi futhi uvikele amavithamini.
Umehluko phakathi kwemifino nemifino
Ngokusho kweRAE, igama elithi imifino lichazwa ngokuthi "izitshalo ezidliwayo ezitshalwe ezingadini". Ngamanye amagama, ibhekisa kuyo yonke imifino esiyidlayo, izimpande zayo, amaqabunga, imbewu, izithelo, iziqu, ama-bulb, njll. Imifino ayifaki okusanhlamvu noma izithelo.
Ngenxa yobubanzi bayo, imifino ingahlukaniswa ibe:
- Iziqu ezidliwayo: Yileso esivame ukubiza ngezilimo eziyizigaxa. Kuwuhlanga olukhuluphalisayo olumila ngaphansi komhlabathi futhi lusetshenziselwa ukondla sonke isitshalo. Isibonelo, ziyiziqu ezidliwayo: izambane, ubhatata noma ujinja.
- Izithelo: Ziyingxenye yemifino futhi ziphethe ukuvikela imbewu nokuqinisekisa ukuthi ziyasakazeka. Ithanga, isitshalo seqanda, notamatisi yizibonelo zezithelo.
- Amabhuleki: Yimifino evamise ukuba yindilinga ukuma, iqongelela izinqolobane futhi ijwayele ukukhula ngaphansi komhlaba. Ezinye izibonelo zama-bulb ugalikhi no-anyanisi.
- Izimpande ezidliwayo: njengoba igama layo liphakamisa, lezo zimpande ezingadliwa. Izaqathe, i-turnips, ne-turnips yizibonelo zezimpande ezidliwayo.
- Imifino: Ziyingxenye eluhlaza yemifino, ukuze kuqhutshekwe nokwandisa leli gama, kufanele kuqashelwe ukuthi iyingxenye yomkhakha wokudla ngaphezu komkhakha wemifino, i-RAE ibachaza ngokuthi "imifino, ikakhulukazi imifino eluhlaza eluhlaza". Singacabanga ngemifino njengayo yonke imifino edliwayo eneziqu namaqabunga amancane, nakuba kukhona okuhlukile, okufana nekholifulawa ne-broccoli, sidla izimbali zazo futhi zibhekwa njengemifino. Izibonelo zemifino, ulethisi, noma i-broccoli.
Imifino yesizini
Ake sibone ukuthi yiziphi izinyanga ezingcono kakhulu zonyaka zemifino ngayinye ngokwenkathi yayo:
- NgoJanuwari noFebruwari: I-Swiss chard, i-chicory, i-artichoke, isilimo esidliwayo esinamagatsha anamanzi, i-borage, i-broccoli, ithanga, ulethisi wewundlu, ukhula, u-anyanisi, i-parsnip, i-collard greens, i-endives, i-cauliflower, i-endive, isipinashi, imifino yetheniphu, ubhontshisi wengane, i-fennel, i-ginger, i-lettuce yasebusika, i-leek, isithombo .
- Mashi: okufanayo nangoJanuwari noFebhuwari ngomehluko we-garlic encane, i-watercress, i-borage, i-broccoli, i-asparagus, i-peas ne-snow peas.
- U-Ephreli noMeyi: i-sorrel, i-chicory, i-garlic encane, i-artichoke, i-watercress, i-broccoli, u-anyanisi, iklabishi, i-cauliflower, i-asparagus, i-pea, ubhontshisi omncane, uphizi weqhwa, ubhontshisi oluhlaza, i-leek, i-radish, i-beet, isanqante.
- NgoJuni: i-sorrel, i-garlic, i-watercress, i-zucchini, u-anyanisi, i-asparagus, ubhontshisi oluhlaza, ulethisi, amazambane amasha, ikhukhamba, upelepele, isithombo, isithombo sebhitrudi, isanqante.
- NgoJulayi no-Agasti: isitshalo seqanda, i-zucchini, u-anyanisi, ubhontshisi oluhlaza, ulethisi, amazambane, ikhukhamba, upelepele, amakhowe, i-okra notamatisi.
- Septhemba: I-Swiss chard, isitshalo seqanda, ubhatata, ithanga, u-anyanisi, amakhowe, i-parsnip, ulethisi, i-okra, amazambane, ikhukhamba, upelepele, i-leek, utamatisi.
- Ngo-Okthoba: I-Swiss chard, i-artichoke, isilimo esidliwayo esinamagatsha anamanzi, ubhatata, i-zucchini, ithanga, ulethisi wewundlu, u-anyanisi, amakhowe, i-parsnip, amahlumela amaqabunga, ukholifulawa, ulethisi, i-leek, isithombo sebhitrudi.
- Novemba: I-Swiss chard, i-artichoke, isilimo esidliwayo esinamagatsha anamanzi, ubhatata, i-borage, i-broccoli, ithanga, ulethisi wewundlu, u-anyanisi, amakhowe, i-parsnip, iklabishi, i-cauliflower, i-endive, i-fennel, isihlahla sama-strawberry, i-leek, i-beet.
- UDisemba: I-Swiss chard, i-artichoke, isilimo esidliwayo esinamagatsha anamanzi, ubhatata, i-borage, i-broccoli, ithanga, ulethisi wewundlu, ukhakhasi, u-anyanisi, iklabishi, ukholifulawa, endive, endive, isipinashi, i-fennel, i-ginger, i-lettuce yasebusika, i-leek, i-beet.
Amasiko
Sizokwazi ngendlela ejwayelekile izici ezibalulekile ezidingekayo ukuze kutshalwe imifino:
Kufanele ubheke indawo ethola ukukhanya kwelanga okuningi ngesikhathi okungenani amahora angu-6 ngosuku. Kufanele futhi ukhumbule ukuthi indawo akufanele ibanda kakhulu noma ishise kakhulu, ngoba Amazinga okushisa angaphansi kuka-5-10 degrees noma ngaphezulu kuka-35 angalimaza izitshalo zakho. Esinye isici okufanele sicatshangelwe umoya, ngakho-ke kuhle ukuthi sibheke indawo evikelekile, noma uma zingekho izakhi zokuvikela izitshalo zethu.
Isici esibalulekile lapho utshala imifino ukunisela. Ngamunye uzodinga inani elihlukile lokunisela. Umhlabathi kumele ube nemisoco emihle kakhulu futhi ube kukhishwe kahle ukuze ungabutheli amanzi okunisela noma imvula.
Okokugcina, qaphela okuhlukile izinambuzane nezifo ezingahlasela izitshalo. Imifino ngayinye izoba sengozini yesifo esithile noma izifo. Kufanele nje ugcine iwashi futhi ube nolwazi ngalo.
Ngiyethemba ukuthi ngalolu lwazi ungafunda kabanzi ngalesi sihloko sonke.