Zamkatimu
Artisanal / Artisanal / Craft / Rustic
Mawu omwe amachokera ku French cuisine. "Artisan" ndi wamba, pankhaniyi - kugulitsa zipatso kuchokera m'munda wake kapena m'munda wamasamba. M'lingaliro lalikulu, mawuwa amatanthauza chirichonse chomwe chimapangidwa mwachizoloŵezi ndikukula pamtunda pang'onopang'ono, osati pakupanga kosalekeza: sizingakhale maapulo ndi nkhaka zokha, komanso mkate, mafuta a azitona, ndi zina zotero. tanthauzo lomweli lili ndi mawu achingerezi akuti craft – small circulation, author’s, made by hand. Koma mowa waumisiri umakhala nthawi zambiri kuposa ayi, ndipo wamisiri - vinyo. Pogwira mawu a Jamie Oliver: "Kwa ine, chinthu chamisiri chimamveka ngati ndikudziwa dzina la munthu amene adachipanga. Ndimapita kwa mlimi kukagula kabichi, osati kuwatulutsa m'sitolo pa trolley. ”
Natural / Natural
Zabwino kwambiri, "zachilengedwe" sizikhala ndi mitundu yopangira, zokometsera kapena zinthu zina zopangira. Koma kuyambira maonekedwe a mawu awa pa ma CD osalamulidwa mwanjira iliyonse, ndiye kuti zonse zomwe zili pamwambazi zingakhalepo. Kuphatikiza apo, palibe amene akudziwa momwe komanso momwe malalanje kapena tomato amakulira, komwe madzi achilengedwe adatulutsidwa. "Natural" ndi yabwino kwambiri “zosavulaza", Koma osati nthawi zonse" zothandiza ": mwachitsanzo, shuga woyera kapena mafuta oyengeka a masamba - amathanso kuonedwa kuti ndi zinthu zachilengedwe.
Organic, ECO, BIO / Organic / Zogwirizana ndi chilengedwe
Kwa wokhala ku Europe, kupezeka kwa mawu awa papaketi kumangotanthauza kuti mankhwalawa ali ndi satifiketi yoteteza chilengedwe. Mabungwe apadziko lonse lapansi omwe ali ndi ufulu wopereka ziphaso zotere amaika zofunikira pazogulitsa pagawo lililonse la kapangidwe kake: kuyang'anira nthaka, kusowa kwa mankhwala ophera tizilombo ndi feteleza wamchere, kuwongolera zakudya, kudyetsa ndi kusunga ziweto, mpaka kumapeto komaliza kwa mankhwala, omwe sayenera kukhala ndi mankhwala opangira zinthu, kuphatikizapo nanoparticles (inde, nanotechnology sichimaganiziridwa kuti ndi organic!). Kulandira bio-certificate - bizinesi yokwera mtengo komanso yodzifunira. Koma kwa opanga Kumadzulo, uwu ndi mwayi wopeza msika wazinthu zachilengedwe. Ku Russia, ku kusowa kwa miyezo yomveka bwino ndi kuchepa kwa msika wazinthu zotere, opanga samafulumira kugwiritsa ntchito ndalama kuti apeze baji yosilira, ndipo lingaliro la "organic" limasinthidwa mosavuta ndi mawu akuti. "Famu" (zomwe, ndithudi, sizili zofanana). Chifukwa chake, katundu wambiri wa "organic" pamashelefu athu ndi ochokera kumayiko ena ndipo amawononga nthawi 2-3 kuposa anzawo akunyumba.
Ndiye kodi ndi bwino kuwononga ndalama zambiri? Asayansi amakhulupirira kuti n’koyenera. Mwachitsanzo, unyolo wodziwikiratu womwe anthu ochepa amawutsata pokhudzana nawo nyama ndi zopangidwa kuchokera pamenepo (soseji, hams, soseji, etc..) Ngati nyamazo zili moyo osadyetsedwa ndi maantibayotiki, ndiye nyama yawo, kulowa m'thupi la munthu, sikuyambitsa kukula kwa mabakiteriya omwe sagonjetsedwa ndi mankhwala ophera tizilombo. Zomwezo zimagwiranso ntchito pakupanga dyes ndi mchere; kutetezera - kusowa kwawo, mwachitsanzo, mu soseji, kwenikweni amachepetsa chiopsezo Chitukuko chifuwa… Umenewo ndi mwayi kukhala ndi moyo wathanzi kapena kulemera pamene akumwa mankhwala amakono mwa munthu adzakhala apamwamba kwambiri. Ndipo kafukufuku wofalitsidwa mu British Journal of Nutrition mu 2016 adapeza kuti mkaka wa organic uli ndi 50% omega-3 acids, omwe amatha kuyendetsa mitsempha ya magazi ndi mtima. Mu masamba ndi zipatso za organic, kuchuluka kwa michere kumachuluka: mu kaloti - beta-carotene nthawi 1,5, tomato - 20% yochulukirapo ya lycopene.
Superfoods
Mawu akuti "superfoods" posachedwapa alowa mu lexicon yathu: amatanthauza zipatso, zikumera, mbewu zomwe zimakhala ndi michere yambiri. Monga lamulo, chakudya chozizwitsa ichi chili ndi nthano yokongola (mwachitsanzo, chia mbewu ngakhale mafuko a Amaya adagwiritsa ntchito ngati chiwongolero cha unyamata), dzina lachilendo (acaya berry, zipatso za goji, alga spirulina - phokoso!) . Masiku ano, makampani onse apanga kale zakudya zapamwamba, akulonjeza mothandizidwa ndi "mapiritsi" achilengedwe awa kuti athetse mavuto onse amasiku ano: kudzaza. thupi ndi zomanga thupi ndi mphamvu, tetezani ku ma radiation oyipa, kuchepetsa thupi, kumanga minofu… Kodi pali chowonadi chochuluka bwanji? Malinga ndi Kafukufuku wa khansa UK chiyambi "chapamwamba" pankhaniyi sichina koma kutsatsa. Inde, zipatso za goji zimakhala ndi vitamini C wambiri - koma osati kuposa mandimu. Mbeu za Chia ndizotsika kwambiri poyerekeza ndi mafuta a nsomba malinga ndi zomwe zili ndi mafuta ofunikira. Kumbali ina, "zakudya zamasamba" zotere zitha kukhala zothandiza kwambiri kwa osadya masamba. Ndipo kudya zakudya zopatsa thanzi komanso zopatsa thanzi kungachepetse chiopsezo cha matenda ambiri. Koma superfood sizingatheke kukhala panacea. choncho Bungwe la World Health Organization (WHO) mochenjera amaika zakudya zapamwamba kukhala "zinthu zomwe zingakhale zothandiza kwa thupi pakapanda tsankho la munthu."
Probiotics
Ma Probiotic ndi mabakiteriya amoyo omwe amapezeka kwambiri muzakudya zamkaka zopanda pasteurized, zakudya zofufumitsa, komanso zowonjezera zapadera. Akukhulupirira kuti normalize matumbo, kulimbana ndi dysbiosis, nthawi yomweyo kuchotsa poizoni m`thupi ndi kubwezeretsa chitetezo chokwanira. Lingaliroli ndi latsopano - munali mu 2002 pamene World Health Organization inayambitsa mawuwa mu lexicon yovomerezeka ya sayansi. Komabe, asayansi sangagwirizanebe ngati ma probiotics amapulumuka m'malo ovuta a madzi am'mimba asanayambe "kugwira ntchito" m'matumbo. Komiti Yoyang'anira Zakudya Zakudya, Zakudya Zam'madzi ndi Zovuta European Food Safety Authority (EFSA) savomereza kuphatikizika kwa zakudya zolimba ndi ma probiotics muzakudya za ana osakwana zaka 7 zakubadwa. Popeza makanda sanadzipangire okha mabakiteriya, ma probiotics omwe amalowetsedwa m'thupi mwake amakhala ovulaza kuposa opindulitsa kwa iye. Ndipo mwa njira, yogurt ndi kefir siziwerengera. "Zakudya zofufumitsa zogwira ntchito" ndipo ngakhale ali ndi ma probiotics, ndi ang'onoang'ono kwambiri kuti azitha kuchiza. Pali ma probiotics ambiri mu sauerkraut, maapulo okazinga, ndi pickles.
Zopanda shuga
Zolemba pa phukusi zimangotanthauza kuti palibe shuga woyengedwa yemwe wawonjezeredwa ku mankhwalawa. Ndipo sikuti zimatsimikizira kuti palibe zotsekemera zina, monga uchi, ma syrups agave, Yerusalemu atitchoku or mpunga wofiira… Motero, chinthu cholembedwa kuti “chopanda shuga” chikhoza kukhala ndi ma calories ochuluka monga momwe amachitira nawo. Ndikoyeneranso kulingalira kuti mipiringidzo yazipatso ndi maswiti ena "achilengedwe" choyambirira amaphatikiza fructose, chifukwa chake, ngakhale m'mitundu yopanda shuga ya maswiti "athanzi" oterowo, osachepera 15 g shuga wachilengedwe pa 100 g yazinthu.
Opanda zoundanitsa
Gluten adanenedwa kuti ndi mliri wazaka za zana la XNUMX. Mashelefu am'masitolo akuluakulu ndi ma menyu odyera amagwiritsidwa ntchito popanga zinthu zopanda gluteni. Ngakhale, kwenikweni, gluten ndi mawu omwe amagwiritsidwa ntchito kutanthauza mapuloteni enieni a mbewu monga chimanga. balere, oats, rye ndi tirigu... Amatchedwanso "gluteni", ndi mapuloteni ovutawa omwe amapereka ufa "mphamvu", amapangitsa kuti mkate ukhale wofewa ndipo umalola mtanda kuwuka ndikusunga mawonekedwe ake. Zachisoni koma zoona: malinga ndi deta WHO ku Ulaya, chiwerengero cha anthu akuvutika matenda a gluten, m'zaka 10 zapitazi zakula pafupifupi 7%, chiwerengerochi chimakhala chachikulu kwambiri mwa ana. Kuchuluka kwa kutchuka kwa zakudya zopanda gluteni kumalimbikitsidwa chifukwa chopewa ma muffin ndi zinyenyeswazi kumathandizira kuti pakhale mgwirizano. Komabe, pokhapokha ngati mulibe matupi amtundu wa mapuloteni a zomera, madokotala amalangiza kuti musamachotseretu mbewu pazakudya zanu. Zowonadi, kuwonjezera pa gluteni, chimanga chimaphatikizanso zinthu zonse zofunika kuti zikhale zachilendo kugwira ntchito kwa machitidwe a thupi: mavitamini, michere, mafuta, chakudya, mapuloteni. Zachidziwikire, kudya zinthu zowotcha zotsekemera sikungachitire zabwino, koma tositi yambewu yokhala ndi mapeyala pakudya kadzutsa si vuto.
Mbewu Yonse
Kubwereza zomwe adaphunzira m'maphunziro a biology kusukulu: mbewu zambewu (tirigu, rye, oats, mpunga ndi balere) ndi mbewu. Ndipo mbewu iliyonse imakhala ndi zigawo zingapo: mluza, endosperm (phata) wokhala ndi mluza ndi chitetezo chipolopolo (nthambi). Ufa wa tirigu wapamwamba kwambiri (owonjezera) ndi njere zomwe zonse zachotsedwa, kupatula gawo lapakati la endosperm. Ndipo panthawi imodzimodziyo, pamodzi ndi mankhusu, amatumiza ku zinyalala mavitamini PP, E, B1, B2, omwe amawonjezera ntchito za thupi ndikuwongolera kagayidwe kake. Endosperm kwenikweni ndi wowuma yemwe amapereka pang'ono kwa thupi kupatula ma calories opanda kanthu. Zotsatira zomveka ndizakuti mkate wokhala ndi mbewu zonse umakhala wathanzi. Koma musadzinyenge nokha kuti posankha mkate pa alumali sitolo "Ndi mbewu zonse", "wholegrain", "cereal" ndi zina zotero. mukutsimikiziridwa kuti muwonjezere vitamini. "Mkate wokhala ndi chinangwa" uyenera kukhala ndi tirigu wathunthu 5%, Miyezo ya EU mbewu zonse zambewu zimakhala zosachepera 4% zambewu zonse. Zina zonse ndi ufa woyengeka womwewo. Yang'anani mawu akuti "100% Whole Grain" pamapaketi, kapena m'malo mwake werengani cholembera mosamala, chomwe chikuwonetsa chiŵerengero chenicheni cha mitundu yosiyanasiyana ya ufa. Ndipo mwa njira, mkate wonse wa tirigu, mwa kutanthauzira, sungakhale wopanda gluten.