Ukutya kwaseRashiya: Isikhokelo seSondlo

Intshayelelo: Ukutya kwaseRashiya

Ukutya kwaseRashiya yindlela yokutya yendabuko elandelwa iinkulungwane eRashiya. Isekwe kumxube weempembelelo zenkcubeko, kubandakanya ukutya kweSlavic, iScandinavia, kunye neAsia. Ukutya kwaseRashiya kutyebile kwiinkozo, imifuno, iziqhamo, inyama kunye nemveliso yobisi, kwaye iyaziwa ngokutya kwayo, ukuzalisa izitya.

Kwiminyaka yakutshanje, ukutya kwaseRashiya kuye kwafumana ukuthandwa njengesicwangciso sokutya esinempilo esinokukhuthaza ukunciphisa umzimba kunye nokuphucula impilo yonke. Esi sikhokelo siya kunika umboniso wembali kunye nefilosofi ye-Russian cuisine, amacandelo aphambili okutya kwaseRashiya, kunye neengcebiso ezithile zokuzifaka kwimikhwa yakho yokutya.

Imbali kunye nefilosofi yeCuisine yaseRashiya

Ukutya kwaseRashiya kunembali ende nentsonkothileyo, iphenjelelwa zizinto ezifana nejografi, imozulu, umgangatho wentlalo nonqulo. Ukutya kuphenjelelwa kakhulu zizithethe zelizwe zolimo, kugxininiswa ekutyeni okunentliziyo, okuzalisa ukutya okwenzelwe ukugcina abantu kubusika obude, obubandayo.

Enye yezinto ezicacileyo ze-cuisine yaseRashiya kukusetyenziswa kwekhilimu emuncu, eyongeza i-flavour kunye nobutyebi kwiitya ezininzi. Ezinye izithako ezithandwayo ziquka iitapile, iibeet, ikhaphetshu, neentlobo ngeentlobo zenyama nentlanzi. Izitya ezininzi zaseRashiya zifakwe kwidill, iparsley, kunye nezinye imifuno.

Eyona nto iphambili, ukutya kwaseRashiya kusekelwe kwifilosofi yokondla umzimba ngokutya okunempilo, okunomsoco. Ugxininiso kukusebenzisa izithako ezitsha, ezifumaneka ekuhlaleni kwaye uzilungiselele ngeendlela ezigcina incasa yazo yendalo kunye nexabiso lesondlo.

Amacandelo aphambili okutya kwaseRashiya

Ukutya kwaseRashiya kusekelwe kwiphiramidi yokutya egxininisa ibhalansi yeprotheni, i-carbohydrates, kunye namafutha. Iphiramidi yohlulwe yaba ngamanqanaba amaninzi, kwinqanaba ngalinye limele iqela lokutya elahlukileyo.

Ngaphantsi kwephiramidi kukho iinkozo, ezisisiseko sokutya kwaseRashiya. Oku kubandakanya izinto ezifana nesonka, ipasta, kunye ne-buckwheat. Inqanaba elilandelayo libandakanya iziqhamo kunye nemifuno, eyimithombo ebalulekileyo yeevithamini kunye neemaminerali.

Umbindi wale piramidi uquka inyama, intlanzi, neemveliso zobisi, ezibonelela ngeprotini nezondlo ezibalulekileyo. Phezulu kwephiramidi ngamafutha kunye neelekese, ekufuneka zisetyenziswe ngokumodareyitha.

Isampula yePyramid yokutya yaseRashiya

Ukufumana ingqiqo yokuba isidlo saseRashiya sinokubonakala njani, qwalasela le sampuli ilandelayo yemenyu:

• Isidlo sakusasa: I-porridge eyenziwe nge-buckwheat okanye i-oats, ehanjiswa ngekhilimu emuncu kunye neziqhamo ezintsha.
• Isidlo sasemini: IBorscht (isuphu emnandi eyenziwe ngeebhiti, ikhaphetshu, nenyama), ityiwa nesonka serye nenxalenye yemifuno eqholiweyo.
• Ukutya isidlo sakusihlwa: I-stroganoff yenkomo (isidlo esenziwe ngenyama yenkomo kunye namakhowa kwi-sauce emuncu emuncu), ehanjiswa ngamazambane abilisiwe kunye nemifuno ephekiweyo.

Ukutya okugqwesileyo kwiDiet yaseRashiya

Ezinye zezona zinto zilungileyo zokutya ezinokuthi zifakwe kwisidlo saseRashiya ziquka:

• Buckwheat: Yinkozo exineneyo ngezakhamzimba nephezulu kwiprotheyini kunye nefiber.
• Beet: Umthombo olungileyo weevithamini kunye neeminerali, kubandakanya i-potassium kunye ne-folate.
• Ikhaphetshu: Ityebile kwivithamin C kunye ne-antioxidants, kwaye inceda ukukhuthaza ukugaya okunempilo.
• Iintlanzi: Umthombo omkhulu weprotheyini kunye ne-omega-3 fatty acids, enokunceda ukunciphisa ukuvuvukala nokuphucula impilo yentliziyo.
• Ukhilimu omuncu: Yongeza ubutyebi kunye nencasa kwizitya ezininzi zaseRussia, kwaye ngumthombo olungileyo wecalcium kunye nevithamin D.

IiNzuzo zesondlo kwiSitya saseRashiya

Ukutya kwaseRashiya kubonakaliswe ukuba kubonelela ngeenzuzo ezininzi zempilo. Ezinye zezona zibalulekileyo ziquka:

• Ukunciphisa umzimba: Umxholo wefayibha ophezulu wokutya okuninzi lwaseRashiya unokunceda ukukhuthaza iimvakalelo zokuzala kunye nokunciphisa ukuthathwa kwekhalori ngokubanzi.
• Impilo yenhliziyo: Ukugxininiswa kweentlanzi kunye nezinye iiprotheni ezinqabileyo, kunye neengqolowa kunye nemifuno, inokunceda ukunciphisa amanqanaba e-cholesterol kunye nokuphucula impilo yonke ye-cardiovascular.
• Impilo yokugaya: Izitya ezininzi zaseRashiya, ezifana ne-borscht kunye nezinye iisobho, ziphezulu kwi-fiber kwaye zinokunceda ukukhuthaza ukugaya okunempilo.
• Ukuphucula isimo sengqondo: Ukusetyenziswa kweziqholo ezifudumalayo kunye nemifuno, njenge-dill kunye ne-parsley, kunokunceda ukunyusa umoya kunye nokunciphisa amanqanaba oxinzelelo.

IziCwangciso zeSidlo kunye neendlela zokupheka kwi-Diet yaseRashiya

Ukubandakanya ukutya kwaseRashiya kwindlela yakho yokutya, cinga ngokuzama ezinye zezi zicwangciso zokutya kunye neendlela zokupheka:

• Isidlo sakusasa: I-porridge eyenziwe nge-buckwheat okanye i-oats, ifakwe ngamajikijolo amatsha kunye ne-dollop ye-ukhilimu omuncu.
• Isidlo sasemini: I-Shchi (isuphu eyenziwe ngekhaphetshu kunye neminye imifuno), inikwe ngesonka se-rye kunye necala lemifuno ehlanjululweyo.
• Ukutya isidlo sakusihlwa: I-Kotleti (i-meatballs yaseRashiya), isetyenziswe ngamazambane abilisiwe kunye necala lemifuno ephekiweyo.

Iingcebiso zoPhumezo oluPhumelelekayo lweDiet yaseRashiya

Ukwenza uninzi lwezidlo zaseRashiya, qwalasela la macebiso alandelayo:

• Gxininisa kwiintlobo ngeentlobo: Ukutya kwaseRashiya kutyebile kuluhlu lokutya okwahlukeneyo, ke zama ukubandakanya iintlobo ngeentlobo zeenkozo, imifuno, inyama, kunye neemveliso zobisi ekutyeni kwakho.
• Zama iindlela zokupheka: Zininzi iiresiphi zesiNtu zaseRussia onokukhetha kuzo, ke musa ukoyika ukuzama izitya ezitsha kwaye ulinge izithako ezahlukeneyo.
• Ziqhelanise nokumodareyitha: Nangona ukutya kwaseRashiya kunokuba nempilo, kusabalulekile ukuziqhelanisa nokumodareyitha kwaye ugweme ukutya kakhulu okanye ukutya iilekese kunye namafutha amaninzi.
• Hlala usebenza: Ukuzilolonga rhoqo yinxalenye ebalulekileyo yayo nayiphi na indlela yokuphila esempilweni, ke qiniseka ukuba ubandakanya umthambo kwindlela yakho yesiqhelo.

Iingxaki ezinokuthi zibekho kwiDiet yaseRashiya

Nangona ukutya kwaseRashiya kuneenzuzo ezininzi zempilo ezinokuthi zibekho, akukho nto ingenayo. Ezinye zezinto ezinokuthi zibe phantsi zibandakanya:

• Umxholo we-sodium ephezulu: Izitya ezininzi zaseRashiya, ezifana nemifuno ekhethiweyo kunye neentlanzi ezinetyuwa, ziphezulu kwi-sodium kwaye zinokuba negalelo kuxinzelelo lwegazi oluphezulu.
• Ukuthembela kakhulu kwinyama: Nangona inyama ebhityileyo inokuba yinxalenye enempilo yokutya okunokulinganisela, ezinye izitya zaseRashiya zixhomekeke kakhulu kwinyama ebomvu, enokunyusa umngcipheko weengxaki ezithile zempilo.
• Ukufumaneka okulinganiselweyo kwezithako zesintu: Ezinye izithako zemveli zaseRashiya, ezifana nebhakwheat kunye nekhilimu emuncu, kunokuba nzima ukuzifumana kwiindawo ezithile zehlabathi.

Isiphelo: Ngaba Ukutya kwaseRashiya kukulungele?

Ukutya kwaseRashiya kunika isethi esityebileyo kunye neentlobo ezahlukeneyo zokutya ezinokubonelela ngeenzuzo ezininzi zempilo. Nangona kunjalo, njengakuphi na ukutya, kubalulekile ukuqwalasela iimfuno zakho kunye nezinto ozikhethayo ngaphambi kokuba uzibophelele kwisicwangciso esithile sokutya. Thetha nogqirha wakho okanye i-dietitian ebhalisiweyo ukugqiba ukuba ukutya kwaseRashiya kulungile kuwe, kwaye usebenze kunye neengcali ukwenza isicwangciso sokutya somntu esihlangabezana neemfuno zakho zesondlo.