Kodi Raw Food ndi chiyani? Buku Loyamba la Kudya Zosaphika

Author: Joost Nusselder, wolemba buku la The Essential Japanese mealner cookbook Ndasinthidwa August 26, 2022

Kudya zakudya zosaphika (kapena kutsata zakudya zosaphika) ndiko kudya zakudya zosaphika, zosakonzedwa. Kutengera ndi nzeru zenizeni kapena mtundu wa moyo ndi zotsatira zomwe mukufuna, zakudya zosaphika zingaphatikizepo zipatso, ndiwo zamasamba, mtedza, mbewu, mazira, nsomba, nyama ndi mkaka. Zingaphatikizeponso zakudya zongosinthidwa monga mitundu yosiyanasiyana ya mbewu zomwe zidamera, tchizi, ndi zakudya zofufumitsa monga yogurts, kefir, kombucha kapena sauerkraut, koma nthawi zambiri osati zakudya zomwe zidapangidwa ndi pasteurized, homogenized, kapena zopangidwa pogwiritsa ntchito mankhwala ophera tizilombo, feteleza wa mankhwala, zosungunulira za m’mafakitale kapena zowonjezera zakudya za mankhwala.

Ndiye, mukufuna kudya zakudya zosaphika? Chabwino, simuli nokha. Anthu ambiri akutembenukira ku zakudya zosaphika pazifukwa zosiyanasiyana.

Anthu ena amakhulupirira kuti kudya zosaphika n’kothandiza kuposa chakudya chophikidwa. Koma kodi izi ndi zoona? Tiyeni tione zoona zake.

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Yaiwisi vs Yophika: Ndi Yani Yathanzi?

Anthu ambiri amakhulupirira kuti chakudya chosaphika ndi chathanzi kusiyana ndi chophika chophika, ndipo pali mapindu ena akamadya osaphika. Nazi zifukwa zingapo zomwe anthu ena amakonda kudya zosaphika:

• Zakudya zosaphika nthawi zambiri zimakhala ndi michere yofunika kwambiri monga mavitamini C ndi B, komanso ma antioxidants monga carotenoids.
• Zakudya zosaphika nthawi zambiri zimakhala zachilengedwe komanso zosakonzedwa pang'ono kuposa zakudya zophikidwa, zomwe zimatha kubweretsa zakudya zapamwamba komanso zopatsa thanzi.
• Anthu ena amapeza kuti zakudya zosaphika zimakoma kuposa zakudya zophikidwa, makamaka ngati zili ndi zipatso ndi ndiwo zamasamba.

Sayansi Kumbuyo Yaiwisi vs Zakudya Zophika

Kotero, chomwe chiri bwino: yaiwisi kapena yophika? Yankho lagona penapake pakati. Nazi zinthu zingapo zofunika kuziganizira:

• Kuphika kumatha kupha mabakiteriya owopsa ndi tizilombo toyambitsa matenda zomwe titha kupezeka muzakudya zosaphika, zomwe zimapangitsa kukhala njira yotetezeka kuti mudye.
• Zakudya zina, makamaka ma antioxidants, zimatengedwa mosavuta ndi thupi pamene zakudya zaphikidwa.
• Komabe, kuphika kungayambitsenso kutaya zakudya zina, makamaka mavitamini osungunuka m'madzi monga vitamini C ndi B.
• Kafukufuku wina wasonyeza kuti kuphika kungathe kuonjezera ntchito za antioxidant za zakudya zina, pamene ena asonyeza kuti kuphika kungachepetse antioxidant zomwe zili muzakudya zina.

Chakudya Chaiwisi: Zomwe Muyenera Kudziwa Musanalowemo

Ngakhale zakudya zosaphika zimakhala ndi zakudya zambiri komanso zimakhala ndi zomera ndi ndiwo zamasamba, ndikofunika kuzindikira kuti si zakudya zonse zomwe zimapangidwa mofanana. Zakudya zina zosaphika zimatha kuvulaza thupi ngati sizinakonzedwe kapena kudyedwa moyenera. Nazi zina zofunika kuziganizira:

• Zamasamba zosaphika zimatha kukhala zovuta kugaya kwa anthu ena, zomwe zimayambitsa kutupa komanso kusapeza bwino.
• Zakudya zam'madzi zosaphika zimatha kudwala matenda obwera chifukwa cha zakudya ngati sizinasungidwe bwino kapena kukonzedwa bwino.
• Nyama yaiwisi imatha kukhala ndi mabakiteriya owopsa ndi tizilombo toyambitsa matenda zomwe kuphika kumatha kuwononga.
• Mtedza waiwisi ndi njere zimakhala ndi phytic acid, zomwe zingasokoneze kuyamwa kwa mchere wofunikira.

The Scientific Link

Ngakhale kuti anthu ena amasankha zakudya zosaphika kuti zikhale ndi thanzi labwino, kafukufuku wa sayansi pa mutuwo ndi wochepa. Komabe, kafukufuku wina adagwirizanitsa zakudya zosaphika kuti zikhale bwino chimbudzi, kuchepa kwa kutupa, ndi thanzi labwino la mtima. Ndikofunikira kudziwa kuti mapindu awa sangapitirire kwa onse omwe amadya zakudya zosaphika.

Kufunika Kosiyanasiyana

Chakudya chaiwisi cha zakudya chikhoza kukhala chochepa kwambiri, kusiya matani a zakudya zomwe ndizofunikira kuti mukhale ndi thanzi labwino. Ndikofunikira kubwezera izi powonjezera zipatso zosaphika, ndiwo zamasamba, mtedza, ndi mbewu zosiyanasiyana pazakudya zanu. Nazi zina zomwe muyenera kukumbukira:

• Malinga ndi kumene mukukhala, zakudya zina zosaphika mwina sizipezeka chaka chonse.
• Zakudya zina zosaphika, monga flaxseed, ziyenera kusungidwa mufiriji kapena mufiriji kuti zisawonongeke.
• Zakudya zosaphika zimatha kukhala ndi mafuta ochepa, omwe amafunikira kuti ubongo uzigwira ntchito moyenera komanso kupanga mahomoni.
• Ndikofunikira kuphatikiza magwero a mapuloteni, monga nyemba ndi nyemba, kuti apewe kuperewera.

Chakudya Chambiri: Chosankha Chosiyanasiyana komanso Chopatsa thanzi

Pankhani ya zakudya zosaphika, pali njira zosiyanasiyana zomwe mungasankhe. Nazi zina mwazakudya zabwino kwambiri zomwe mungadye zosaphika:

• Zamasamba: Zamasamba zosaphika ndi gwero lalikulu la mavitamini ndi mchere wofunikira. Zina mwa masamba abwino kwambiri omwe mungadye zosaphika ndi monga kaloti, nkhaka, tsabola wa belu, ndi udzu winawake.

• Anyezi: Anyezi aiwisi amadziwika chifukwa cha kukoma kwake kwakukulu, koma alinso ndi mankhwala otchedwa allicin omwe asonyeza kuti ali ndi thanzi labwino pamtima.

• Mpunga Wofiyira: Mtundu uwu wa mpunga ndi wotchuka pakati pa zamasamba ndipo umapezeka kawirikawiri m'masitolo ogulitsa zakudya. Amapereka mbiri yolimba yazakudya komanso ndi gwero labwino lamphamvu.

• Zipatso: Kudya zipatso zosaphika ndi njira yabwino yowonjezeramo kukoma pang'ono pazakudya zanu. Zina mwa zipatso zabwino kwambiri zomwe mungadye zosaphika ndi maapulo, nthochi, ndi zipatso.

Kukonza Zakudya Zam'madzi

Kukonza zakudya zosaphika n'kosiyana pang'ono ndi kuphika zakudya zophikidwa. Nawa malangizo okuthandizani kuti muyambe:

• Kudula: Pokonza zakudya zosaphika, ndi bwino kuziduladula. Izi zidzathandiza kutulutsa mankhwala ndi zakudya zomwe zimapezeka m'zakudya.

• Kuonjezera Madzi: Kuonjezera madzi pang'ono ku chakudya chanu chosaphika kungathandize kutulutsa kukoma ndikupangitsa kuti zikhale zokoma.

• Zosakaniza Zowonjezera: Zakudya zosaphika zimatha kukhala zopanda pake zokha, kotero kuwonjezera zowonjezera monga zitsamba ndi zonunkhira kungathandize kupanga mbale yokoma kwambiri.

Zilingaliro Za Chitetezo

Ngakhale kuti zakudya zosaphika zimakhala ndi ubwino wambiri wathanzi, ndikofunika kuzindikira kuti pali zinthu zina zachitetezo zomwe muyenera kukumbukira. Nawa malangizo okuthandizani kuti mukhale otetezeka mukamadya zakudya zosaphika:

• Sambani M’manja: Onetsetsani kuti mwasamba m’manja bwinobwino musanakonze zakudya zosaphika.

• Sankhani Zosakaniza Zoyenera: Onetsetsani kuti mwasankha zatsopano, zapamwamba kwambiri pokonza zakudya zosaphika.

• Gwiritsani Ntchito Njira Zotetezeka: Pokonza zakudya zosaphika, onetsetsani kuti mukugwiritsa ntchito njira zotetezeka monga kuviika, kumera, ndi kufufumitsa kuti chakudyacho chisadyedwe bwino.

Pomaliza, zakudya zaiwisi zimapereka maubwino osiyanasiyana azaumoyo ndipo ndi chisankho chabwino kwa anthu omwe akufuna kuwonjezera zosiyanasiyana pazakudya zawo. Posankha zosakaniza zoyenera ndikuzikonzekera bwino, mutha kusangalala ndi zabwino zonse zomwe zakudya zosaphika zimapereka.

Kutsiliza

Choncho, inu muli nazo izo - kulowa ndi kutuluka kwa zakudya zosaphika. 

Si za aliyense, koma ngati mukuyang'ana njira yopezera zakudya zambiri muzakudya zanu, ndi njira yabwino yochitira zimenezo. 

Choncho, musaope kuyesa!

Onani bukhu lathu latsopano lophika

Maphikidwe apabanja a Bitemybun okhala ndi zokonzera chakudya chokwanira komanso kalozera wazophika.

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Joost Nusselder, yemwe anayambitsa Bite My Bun ndi wotsatsa, bambo ndipo amakonda kuyesa chakudya chatsopano ndi zakudya zaku Japan pamtima pa chilakolako chake, ndipo limodzi ndi gulu lake akhala akupanga zolemba zakuya za blog kuyambira 2016 kuthandiza owerenga okhulupirika ndi maphikidwe ndi nsonga zophika.