Umhlaba wokudla ushintsha njalo, abapheki nabathandi bokudla bahlale befuna izindlela ezintsha nezintsha zokujabulisa ukunambitheka kwethu. Eminyakeni yamuva nje, kube noshintsho olukhulu olubheke ekudleni okusekelwe ezitshalweni, oluqhutshwa ukwanda kokuqwashisa ngezinzuzo zemvelo, izimiso zokuziphatha, kanye nempilo yokunciphisa ukusetshenziswa kwethu kwemikhiqizo yezilwane. Lokhu kuholele ekukhuleni kwesidingo sezinye izindlela ezisekelwe ezitshalweni, kusukela kumabhega angenanyama kuya koshizi abangenawo ubisi. Kodwa-ke, kusenombono oyiphutha ovamile wokuthi ukudla okusekelwe ezitshalweni akunakho ukuhlukahluka kanye nokunambitheka okuvame ukuhlotshaniswa nenyama yendabuko kanye nezitsha ezenziwe ngobisi. Kulesi sihloko, sizongena emhlabeni wokudla okusekelwe ezitshalweni futhi sihlole ukuhlukahluka okumangalisayo kwama-flavour nezithako ezingatholakala kule mboni yokudla ekhula ngokushesha. Sizophinde sihlole amandla alokhu kudla ukwanelisa ngisho nolwanga oluqonda kakhulu, sichitha umbono wokuthi ukudla okusekelwe ezitshalweni akunambitheki futhi akunambitheki. Hlanganyela nathi njengoba siqala uhambo lokuthola izinhlobonhlobo zokudla okusekelwe ezitshalweni kanye nekhono lakho lokwanelisa izifiso zethu ngezindlela esingakaze sizicabange.
Thola ukuhlukahluka kwezitshalo.
Sekuyisikhathi eside izitshalo zibhekwa njengomthombo obalulekile wokondla abantu, ezinikeza imisoco ebalulekile nokondleka. Nokho, imvelo yawo eguquguqukayo idlulela ngalé kokuwukudla nje, njengoba inokuhlukahluka okumangalisayo kokupheka okunganelisa ngisho nolwanga oluqaphela kakhulu. Kusukela ezithelweni nemifino edlangile kuya kokusanhlamvu okumnandi, okusanhlamvu, nezinongo, umhlaba wokudla okusekelwe ezitshalweni unikeza izinhlobonhlobo zezinambitheka, ukwakheka, namaphunga alindele ukubhekwa. Kungakhathaliseki ukuthi ubumnandi obuthambile bukamango ovuthiwe, ukunotha kwenhlabathi kwamakhowe, noma ubulawu obuyinkimbinkimbi bakapelepele, isithako ngasinye esisekelwe esitshalweni siletha izici zaso ezihlukile etafuleni, okuvumela abathanda ukudla ukuze bakhe inqwaba yezitsha ezimnandi nezinelisayo. Ngokwamukela ukuhlukahluka kwezitshalo emizamweni yethu yokupheka, asigcini nje ngokwandisa ama-horizons ethu e-gastronomic kodwa futhi sikhuthaza indlela enempilo neqhubekayo yokondleka.
Nweba ulwanga lwakho ngezitshalo.
Emzamweni wethu wokuhlola izinhlobonhlobo zokudla okusekelwe ezitshalweni, kubalulekile ukunweba ulwanga lwethu futhi samukele ukunambitheka okuhlukahlukene nokuthungwa okukunikezayo. Ngokuhlanganisa izithelo, imifino, okusanhlamvu, nemifino ehlukahlukene ekudleni kwethu, simema izwe lokunambitha okusha nokujabulisayo ekudleni kwethu. Kusukela ekuqabuleni okuluhlaza kokuluhlaza okotshani kuya ekunothweni okunokhilimu kakotapheya, isithako ngasinye esisekelwe esitshalweni sinikeza ithuba lokujabulisa izinzwa zethu futhi sithole imizwa emisha yokupheka. Ngokuphumela ngaphandle kwezindawo esinethezeke kuzo futhi samukele ukunikezwa kwemvelo okuchichimayo, asigcini nje ngokuthuthukisa ulwanga lwethu kodwa futhi sinikela endleleni esimeme futhi eqaphela imvelo ekusetshenzisweni kokudla. Ngakho-ke, asiqale lolu hambo lokunambitha nokudla, lapho izitshalo ziba abalingani bethu ekudaleni ukudla okumnandi nokwanelisayo.
Yondla umzimba wakho ngezitshalo.
Njengoba sijula ekuhloleni ukudla okusekelwe ezitshalweni, kuba sobala ukuthi ukondla imizimba yethu ngalezi zithako zemvelo nezinempilo kunamandla amakhulu. Izidlo ezisekelwe ezitshalweni ziye zathola ukuqashelwa ngekhono lazo lokuhlinzeka ngemisoco ebalulekile, ukukhuthaza impilo yonke, nokunciphisa ingozi yezifo ezingapheli. Ukuchichima kwamavithamini, amaminerali, ama-antioxidants, kanye ne-fiber etholakala ekudleni okusekelwe ezitshalweni akusekeli nje kuphela inhlalakahle yethu engokomzimba kodwa futhi kunomthelela ekugayeni ukudla okuthuthukisiwe, ukwanda kwamazinga wamandla, nokusebenza okuthuthukisiwe kokuzivikela komzimba. Ngokwamukela kanye nokuhlanganisa izinhlobonhlobo zokudla okusekelwe ezitshalweni ekudleni kwethu kwansuku zonke, sivula intaphane yezinzuzo zezempilo, kuyilapho ngasikhathi sinye sijabulela ukunambitheka nokuthungwa okujabulisayo okunikezwa yimvelo. Kusukela kumalentili anenhliziyo enhle kanye ne-quinoa kuya kumajikijolo anempilo kanye nemifino eluhlaza, lezi zithako ezinamandla zezitshalo zakha isisekelo sokudla okunomsoco nokwanelisayo okusivumela ukuthi sichume futhi sihlakulele ubudlelwano obunobunye nemizimba yethu kanye nendawo esizungezile.
Susa umbono oyiphutha ngezitshalo.
Sekuyisikhathi sokuphonsela inselelo futhi sisuse imibono eyiphutha ngokudla okusekelwe ezitshalweni evimbe ukwamukelwa nokuhlolwa kwakho okusabalele. Ngokuphambene nenkolelo evamile, ukudla okusekelwe ezitshalweni akugcini nje kumasaladi angenalutho noma i-tofu engenambitheki. Eqinisweni, zinikeza ukuhlukahluka okuhlukahlukene kokupheka okungajabulisa futhi kwanelise ngisho nolwanga oluqaphela kakhulu. Ngolwazi olufanele nokudala, izithako ezisekelwe esitshalweni zingaguqulwa zibe izitsha ezimanzisa emlonyeni eziqhudelana nozakwabo abasuselwe ezilwaneni ngokuya ngokunambitheka, ukuthungwa, kanye nokujabulela konke. Ngokwamukela izinhlobonhlobo zezitshalo kanye nokuhlola amasu okupheka asha, singakwazi ukuvula umhlaba wamathuba amnandi, kusukela kumaprotheni asuselwe ezitshalweni ezinoshukela kuye kuma-dessert amnandi enziwe ezitshalweni kuphela. Sekuyisikhathi sokuyeka imibono esesikucabangele futhi samukele uhambo olujabulisayo nolumnandi lokuhlola izinhlobonhlobo zokudla okusekelwe ezitshalweni.
Zitike ngokudla okusekelwe ezitshalweni.
Ngokubona amandla amakhulu okudla okusekelwe ezitshalweni, kuwukuzizwisa okujabulisa ngempela ukuzitika ngenqwaba yama-flavour kanye nokuthungwa okungafezwa ngezithako ezisekelwe ezitshalweni. ku-stir-fries yemifino enempilo futhi ukuya kuma-mac noshizi asekelwe esitshalweni esinokhilimu, amathuba awapheli. Ngokuzama izinhlobo eziningi zezithelo, imifino, okusanhlamvu, okusanhlamvu nezinongo, singakwazi ukwakha ukudla okungagcini nje ngokuqinisa imizimba yethu kodwa futhi kujabulise nemiqumbe yethu yokunambitha. Ukudla okusekelwe ezitshalweni kuvula umhlaba wokuhlola wokudla, kusimema ukuthi sizwe ukujula nobunkimbinkimbi besinongo esinikezwa yimvelo. Noma ngabe ukuhlola ama-nuances we-curries esekelwe esitshalweni noma ukuzitika ngama-dessert abi enziwe ngezithako ezithathwe esitshalweni, ukwamukela ukudla okusekelwe ezitshalweni kusivumela ukuthi siphakamise ulwazi lwethu lokudlela kuyilapho sithuthukisa ukusimama nokuphila kahle.
Ukudla okusekelwe ezitshalweni, amathuba angapheli.
Amathuba okupheka okudla okusekelwe ezitshalweni awanamkhawulo ngempela. Njengoba sinohlu olucebile lwezithelo, imifino, okusanhlamvu, okusanhlamvu, nezinongo, sinethuba lokuhlola umhlaba wezinambitheka, indlela yokwenza, nezindlela zokupheka. Ukuthi kusetshenziswa imifino yesizini ukwakha amasaladi anempilo agcwele ubusha noma ukwenza izitsha zokusanhlamvu ezinenhliziyo ezigcwele amaprotheni nefayibha, ukudla okusekelwe ezitshalweni kunikeza izinhlobonhlobo zezinketho ukwanelisa ngisho nolwanga oluqaphela kakhulu. Kusukela ezinhlotsheni zobuciko ezisekelwe esitshalweni zezitsha zakudala kuya emikhiqizweni emisha ehlanganisa ukunambitheka komhlaba, umhlaba wokupheka okusekelwe ezitshalweni uyindawo yokudlala yokusungula izinto zokupheka. Ukwamukela ukudla okusekelwe ezitshalweni akunikezeli nje kuphela indlela emnandi yokondla thina kodwa futhi kufaka isandla ohlelweni lokudla oluzinzile futhi olunozwela.
Phakamisa ukupheka kwakho ngezitshalo.
Emkhakheni wokuhlola ukudla, ukufaka ukudla okusekelwe ezitshalweni ohlwini lwakho lokupheka kungakhuphula ngempela izitsha zakho zibe phezulu. Ngokwamukela ukuhlukahluka kwezithako ezisekelwe esitshalweni, uvula umhlaba wamathuba okudala ama-flavour anempilo futhi anempilo. Kusukela ekuhloleni izinongo namakhambi ahlukene kuya ekutholeni ukuguquguquka kwamaprotheni ezitshalo njenge-tofu, tempeh, ne-seitan, akhona amathuba angapheli okwengeza ukujula nobunkimbinkimbi ekudleni kwakho. Ukwengeza, ukuhlola amasu okupheka asekelwe ezitshalweni, njengokugazinga, ukubrasa, nokubilisa, kungathuthukisa ukunambitheka nokuthungwa kwezinto ozidalile. Ngokwamukela amandla okudla okusekelwe ezitshalweni, awukwazi ukwanelisa ulwanga lwakho kuphela kodwa futhi ubambe iqhaza endleleni esimeme nenobubele yokupheka.
Ukudla okusekelwe ezitshalweni, ukukhetha okunempilo.
Akunakuphikwa ukuthi ukufaka ukudla okusekelwe ezitshalweni ekudleni kwakho kungaba ukukhetha okunempilo ngezizathu ezihlukahlukene. Okokuqala, ukudla okusekelwe ezitshalweni kuphansi ngokwemvelo kumafutha agcwele kanye ne-cholesterol, okwenza kube nenzuzo empilweni yenhliziyo. Futhi zicebile nge-fiber yokudla, ekhuthaza isimiso sokugaya ukudla esinempilo futhi esiza ukugcina isisindo esinempilo. Ukwengeza, ukudla okusekelwe ezitshalweni kugcwele amavithamini abalulekile, amaminerali, nama-antioxidants abalulekile enhlalakahleni yonke. Ngokukhetha ukudla okusekelwe ezitshalweni, abantu bangahlangabezana kalula nokudla okunconyiwe kwansuku zonke kwezakhamzimba kuyilapho benciphisa ingozi yezifo ezingamahlalakhona njengokukhuluphala, isifo sikashukela, nezinhlobo ezithile zomdlavuza. Ngaphezu kwalokho, izinhlobonhlobo zezinketho ezisekelwe ezitshalweni ezitholakalayo zivumela ukudla okuhlukahlukene nokunokulinganisela, okuqinisekisa ukuthi abantu bangahlangabezana nezidingo zabo zomsoco ngaphandle kokuphazamisa ukunambitheka noma ukwaneliseka. Ukwamukela ukudla okusekelwe ezitshalweni njengokukhetha okunempilo akuzuzisi abantu ngabanye kuphela kodwa futhi kunomthelela ohlelweni lokudla oluzinzile futhi oluhambisana nemvelo .
Okusekelwe ezitshalweni, okumnandi futhi okunomsoco.
Uma kuziwa ekudleni okusekelwe ezitshalweni, umuntu akanakulishalazela iqiniso elingenakuphikwa lokuthi lezi zidlo zingaba mnandi futhi zibe nomsoco. Izinhlobonhlobo zokupheka zokudla okusekelwe ezitshalweni ziningi, zinikeza inqwaba yama-flavour, ukwakheka, nezinhlanganisela ezinganelisa ngisho nolwanga oluqaphela kakhulu. Kusukela kumasaladi agqamile agcwele imifino nezithelo ezintsha, kuya ezitsheni ezigcwele okusanhlamvu okugcwele amaprotheni, amantongomane, nembewu, ukudla okusekelwe ezitshalweni kuwubufakazi bamathuba angapheli okudla okudala nokwanelisayo. Ukusetshenziswa kwamakhambi, izinongo, nezinongo kwengeza ukujula nokuba yinkimbinkimbi ezitsheni, kuthuthukisa ukunambitheka kwazo futhi kuzenze kube intokozo yangempela yokudla. Ngaphezu kwalokho, ukunambitheka kwemvelo kwezithako ezisekelwe ezitshalweni kuyakhanya, okuvumela abantu ukuba bathole ingqikithi yokudla okunempilo nokunomsoco. Ngokuhlola izinhlobonhlobo zezinketho ezisekelwe ezitshalweni, abantu bangajabulela ukudla okungagcini nje ngokulungele impilo yabo kodwa futhi okujabulisa ukunambitheka kwabo.
Yamukela ukuhlukahluka kwezitshalo.
Njengoba sijula ekuhloleni ukudla okusekelwe ezitshalweni, kuba sobala ukuthi ukwamukela ukuhlukahluka kwezitshalo kubalulekile. Umhlaba wezitshalo unikeza ukunambitheka okumangalisayo, ukwakheka, namathuba okupheka angaguqula indlela yethu yokupheka nokudla. Kusukela ebumnandini obuthambile bamajikijolo kuya ekuqineni komhlaba kwemifino yezimpande, isitshalo ngasinye siletha izici zaso ezihlukile etafuleni. Ngokufaka izinhlobonhlobo zezitshalo ekudleni kwethu, sizivulela ingcebo yezakhi kanye namakhemikhali e-phytochemicals, okufaka isandla ekudleni okulinganiselayo nokunempilo. Ngaphandle kwezinzuzo zazo zokudla okunomsoco, izinhlobonhlobo zezitshalo zivumela ubuciko obungapheli ekhishini, okusenza sikwazi ukudala izitsha ezinempilo nezigculisayo ezikhanga ukuthandwa nokuthandwa okuhlukahlukene. Ukwamukela ukuhlukahluka kwezitshalo akuyona nje inketho yokupheka; kuwukubungaza ukunotha nokuchichima okuhlinzekwe yimvelo, okusivumela ukuba sondle imizimba yethu futhi sijabulise ulwanga lwethu ngendlela emnandi kakhulu futhi esimeme ngangokunokwenzeka.
Sengiphetha, umhlaba wokudla ushintsha njalo futhi ukudla okusekelwe ezitshalweni kuya ngokuya kuqashelwa njengokukhetha okumnandi nokwanelisayo kukho konke ulwanga. Ngezinhlobonhlobo zezithako namasu okupheka, ukudla okusekelwe ezitshalweni kunikeza amathuba angapheli okudla okunobuciko nokunambitheka. Kungakhathaliseki ukuthi uyi-vegan yesikhathi eside noma ufuna nje ukufaka izinketho eziningi zezitshalo ekudleni kwakho, kukhona okuthile okumele wonke umuntu akujabulele. Njengoba siqhubeka nokuhlola nokwamukela ukwehlukahlukana kokudla okusekelwe ezitshalweni, kusobala ukuthi kunamandla okungenelisi nje kuphela ukunambitheka kwethu, kodwa futhi kufake isandla ekusaseni elizinzile nelinempilo kubo bonke. Ngakho-ke masiqhubeke sihlola futhi sizitike emhlabeni omnandi wokudla okusekelwe ezitshalweni.
FAQ
Yiziphi ezinye izibonelo zokudla okusekelwe ezitshalweni ezivela emasikweni ahlukene ezibonisa ukwehlukahlukana kokupheka kwalokhu kudla?
Ezinye izibonelo zokudla okusekelwe ezitshalweni ezivela emasikweni ahlukene okubonisa ukuhlukahluka kokupheka kwalokhu kudla zifaka i-falafel yaseMpumalanga Ephakathi, amaroli e-sushi avela ku-Japanese cuisine, i-lentil dal yase-Indian cuisine, i-guacamole evela ku-cuisine yase-Mexico, imifino ethosiwe evela ku-Chinese cuisine, i-hummus evela ku-Mediterranean cuisine, isobho likabhontshisi omnyama ovela ku-Latin American cuisine, kanye ne-tabouleh evela ku-Lebanese cuisine. Lezi zidlo zibonisa ukunambitheka okubanzi, izithako, namasu okupheka angatholakala ekudleni okusekelwe ezitshalweni kuwo wonke amasiko ahlukahlukene.
Ukudla okusekelwe ezitshalweni kuqhathaniseka kanjani nezitsha ezisuselwe ezilwaneni ngokwendlela yokunambitha nephrofayili yokunambitheka?
Ukudla okusekelwe ezitshalweni kunganikeza izinhlobonhlobo zokunambitha nezinambitheka ezivame ukuqhathaniseka futhi zifane nezitsha zendabuko ezenzelwe izilwane. Izithako eziningi ezisekelwe ezitshalweni, njengamakhowe, i-tofu, nezilimo eziyizigaxa, zingalingisa ukuthungwa nokunambitheka kwenyama, kuyilapho amakhambi, izinongo, nama-marinades angathuthukisa iphrofayili yokunambitheka kokudla okusekelwe ezitshalweni. Ukwengeza, izitsha ezisekelwe ezitshalweni zingabonisa ukunambitheka okuyingqayizivele namaphunga, ngenxa yobuningi bezithelo, imifino, okusanhlamvu, nezinongo ezitholakalayo. Ngobuciko kanye nesinongo esifanele, ukudla okusekelwe ezitshalweni kungaba mnandi futhi kwanelise, kukhange kokubili imifino kanye ne-non-vegans ngokufanayo.
Ingabe ukudla okusekelwe ezitshalweni kunganikeza izinga elifanayo lokwaneliseka nokusutha njengezidlo zenyama?
Yebo, ukudla okusekelwe ezitshalweni kunganikeza izinga elifanayo lokwaneliseka nokusutha njengezidlo ezisekelwe enyameni. Izidlo ezisekelwe ezitshalweni zingabandakanya ukudla okuhlukahlukene okunomsoco okufana nemifino, okusanhlamvu, izithelo, nemifino okungase kugcwale futhi kwanelise njengenyama. Amaprotheni ezitshalo angasuthisa njengamaprotheni ezilwane, futhi okuqukethwe kwe-fiber ephezulu ekudleni okusekelwe ezitshalweni nakho kungabangela imizwa yokugcwala. Ngaphezu kwalokho, ukudla okusekelwe ezitshalweni kungaphekwa ngendlela enambitheka nenelisayo, okuvumela abantu ukuba bajabulele ukudla kwabo ngaphandle kokudela ukwaneliseka noma ukusutha.
Imaphi amanye amasu amasha noma izithako ezisetshenziswa ekuphekeni okusekelwe ezitshalweni ukuze kuthuthukiswe ukunambitheka nokuthungwa?
Amanye amasu amasha nezithako ezisetshenziswa ekuphekeni okusekelwe ezitshalweni ukuze kuthuthukiswe ukunambitheka kanye nokwenza kahle kuhlanganisa ukusebenzisa izithako ezinothe umami njengembiliso enomsoco noma i-miso paste ukwengeza ukujula ezitsheni, kusetshenziswa izindlela zokupheka ezinjengokugazinga noma ukosa ukuze wengeze intuthu kanye ne-caramelization, okuhlanganisa isitshalo- amaprotheni asekelwe njenge-tofu, tempeh, noma seitan yokuthungwa okufana nenyama, nokusebenzisa izithako ezifana ne-jackfruit noma amakhowe ukulingisa ukuthungwa kwenyama. Ukwengeza, ukuhlola amakhambi, izinongo, nezinongo kungasiza ekwakheni ukunambitheka okuyinkimbinkimbi nokugqamile ezitsheni zezitshalo.
Abantu bangakufaka kanjani ukudla okuningi okusekelwe ezitshalweni ekudleni kwabo kuyilapho bejabulela isipiliyoni sokupheka esihlukahlukene nokwanelisayo?
Abantu bangafaka ukudla okuningi okusekelwe ezitshalweni ekudleni kwabo ngokugxila ekuhlanganiseni izithelo, imifino, okusanhlamvu okuphelele, okusanhlamvu, amantongomane kanye nembewu. Bangazama izindlela zokupheka ezihlukene, izinongo, namakhambi ukuze bathuthukise ukunambitheka kokudla okusekelwe ezitshalweni. Ukwengeza, ukuhlola ukudla okuhlukahlukene, okufana neMedithera, i-Asian, noma i-Mexican, kunganikeza okuhlangenwe nakho okuhlukahlukene nokwanelisayo kokupheka. Ukufaka amaprotheni asekelwe ezitshalweni, njenge-tofu, tempeh, noma i-seitan, nakho kungangeza ukuhlukahluka nokwaneliseka ekudleni. Okokugcina, ukufuna izindlela zokupheka ezisekelwe ezitshalweni, izincwadi zokupheka, nezinsiza eziku-inthanethi kunganikeza ugqozi nesiqondiso sokudala ukudla okumnandi nokwanelisayo okusekelwe ezitshalweni.
