John Myers
Iitshiphusi zemifuno ezisuka kwishelufu yevenkile enkulu zivela njengenye indlela esempilweni kwiitshiphusi zetapile. Kodwa ngokuqhelekileyo ziqulethe amafutha amaninzi kunye neekhalori kwaye zibiza. Yiyo loo nto kungcono ukuba uzenze ngokwakho.
Ziqulathe iiparsnips, iminqathe, kunye nebeetroot okanye iimbotyi ezifana nelentile okanye i-chickpeas kwaye zinokufumaneka kwiishelufa zevenkile enkulu ecaleni kweetshiphusi zetapile eziqhelekileyo. Imifanekiso emibalabala yemifuno ekwipakethe kunye nezaziso zentengiso ezinje “ngamafutha angama-50% angaphantsi” okanye “le nxalenye yemihla ngemihla yemifuno” icebisa umthengi ukuba iitshiphusi zemifuno zisnack esempilweni. Ngaba ichanekile loo nto?
Isazi ngezondlo uHeike Lemberger sikubona ngokugxekayo oku: “Ukuba ndisusa amanzi emifuno ndize ndigalele amafutha netyuwa, ndiyakutshintsha ukutya. Oko kuthetha ukuba ndinokutya okuncinci kwaye ndithathe iikhalori ezininzi ngexabiso elincinci. Oko kuzalisa isisu Hayi”. Ngenxa yokuba i-100 grams yemifuno ye-chips iqulethe i-35 grams yamanqatha, phantse i-500 calories, kunye ne-1.5 grams yetyuwa. Ukuba upheka imifuno, kuvela umfanekiso ohluke ngokupheleleyo: "Emva koko ndinesahlulo semifuno ngamanzi, i-fiber eninzi, i-vitamin C kunye nezityalo ezininzi zesibini".
Ukuncitshiswa kwamafutha kudla ngokuthetha izinto eziphucula incasa
Amafutha sisithwala incasa. Ukuba umenzi wemveliso uyawanciphisa amafutha, udla ngokuwabuyekeza ngezinto eziphucula incasa. Unokuxela ngoluhlu lwezithako, oluhlala lude. “Okukhona uludwe lwezithako lusiba lude, kokukhona kufuneka ndihambe kude,” licebiso lengcali. Iimveliso ezininzi zineswekile.
I-acrylamide eyingozi inokuveliswa ngexesha lokuqhotsa
Enye ingxaki: iitshiphusi zemifuno zidla ngokuqhotyiswa, oko kukuthi zifudunyezwe kubushushu obuphezulu. Oku kunokuvelisa i-acrylamide – into ethe yangqinwa ukuba inomhlaza. Akukho xabiso limiselweyo ngokusemthethweni lokuvezwa kwe-acrylamide.
Yenza iitshiphusi zemifuno ngokwakho
Iikhalori ezininzi, iziphuculi zencasa, i-acrylamide: iitshiphusi zemifuno eziveliswe kwimizi-mveliso azikho mpilweni. Ukongeza, zihlala zibiza kakhulu kuneetshiphusi zetapile. Ukuba ufuna ukutya kancinci kwaye usempilweni, kungcono ukuba wenze iitshiphusi ngokwakho e-oveni - oku kunenzuzo yokuba uyazi kakuhle into ekuzo. Kubalulekile: Ukuqinisekisa ukuba ii-chips zilungile kwaye azitshisi, zitshise / zomise imifuno ngokukhawuleza kangangoko kunokwenzeka kwiqondo lokushisa elingekho phezulu.
Ukongeza kwi-beetroot, i-carrots kunye ne-parsnips, iitapile, i-artichoke yase-Jerusalem, i-kale, okanye i-savoy ikhaphetshu nayo imifuno efanelekileyo. Iresiphi esisiseko: Coca imifuno oyithandayo kwaye uyinqumle okanye uyihlube ibe yincinci, nokuba ngamaqhekeza. Xuba ioyile yomnquma netyuwa, ipepile, kunye neziqholo ozikhethayo (umzekelo, ipaprika okanye umgubo wekhari) uze utshaye imifuno ngayo. Ukusabalalisa kwi-tray ehlanganiswe nephepha lokubhaka kwaye upheke kwii-degrees ezingama-120 malunga nemizuzu engama-45.
