Kusamba Zipatso ndi Masamba: Buku Lathunthu

Zamkati

• Chifukwa chomwe muyenera kutsuka zipatso zatsopano
• Njira zabwino zotsukira zokolola
• Kusamba zipatso ndi ndiwo zamasamba ndi madzi
• Mfundo yofunika
• Momwe Mungadulire Zipatso ndi Masamba

Zipatso ndi ndiwo zamasamba ndi njira yabwino yophatikizira mavitamini, michere, michere, ndi ma antioxidants mu chakudya chanu.

Musanadye zipatso ndi ndiwo zamasamba, kwakhala lingaliro loti muzitsuka bwino ndi madzi kuti muchotse zotsalira zilizonse zosafunikira pamalo awo.

Komabe, chifukwa cha mliri wa COVID-19, mitu yambiri yakhala ikuzungulira yomwe imalimbikitsa njira zowopsya zotsuka zipatso zatsopano asanadye, zomwe zimapangitsa anthu ena kudabwa ngati madzi ndi okwanira.

Nkhaniyi ikufotokoza njira zabwino zotsukira zipatso ndi ndiwo zamasamba musanadye, komanso njira zosavomerezeka.

Chifukwa chomwe muyenera kutsuka zipatso zatsopano

Mliri wapadziko lonse kapena ayi, kutsuka bwino zipatso ndi ndiwo zamasamba ndi chizolowezi choyesa kuchepetsa kuyamwa kwa zotsalira ndi majeremusi omwe atha kuvulaza.

Zipatso zatsopano zimagwiridwa ndi anthu ambiri musanagule ku golosale kapena kumsika wa alimi. Ndibwino kuganiza kuti si dzanja lililonse lomwe lakhudza zokolola zatsopano lomwe lakhala loyera.

Ndi anthu onse omwe amatanganidwa nthawi zonse m'malo awa, ndizothekanso kuganiza kuti zokolola zatsopano zomwe mumagula zatsokomola, kuyetsemulira, komanso kupumira momwemo.

Kutsuka mokwanira zipatso ndi ndiwo zamasamba musanadye kumatha kuchepetsa kwambiri zotsalira zomwe zimatsalira paulendo wawo wopita kukhitchini yanu.

Kusamba zipatso ndi ndiwo zamasamba ndi njira yotsimikizika yochotsera majeremusi ndi zotsalira zosafunikira pamalo awo musanadye.

Njira zabwino zotsukira zokolola

Ngakhale kutsuka zipatso zatsopano ndi madzi kwakhala kale njira yakukonzekera zipatso ndi nyama zamasamba musanadye, mliri wapano uli ndi anthu ambiri akudzifunsa ngati ndizokwanira kuziyeretsa.

Anthu ena amalimbikitsa kugwiritsa ntchito sopo, viniga, mandimu, kapena oyeretsa amalonda ngati bulitchi monga njira yowonjezera.

Komabe, akatswiri azaumoyo ndi chitetezo chazakudya, kuphatikiza Food and Drug Administration (FDA) ndi Centers for Disease Control (CDC), amalimbikitsa kwambiri ogula kuti asamvere malangizowa ndikungokhala ndi madzi wamba (,).

Kugwiritsa ntchito zinthu zotere kumatha kubweretsa mavuto ena azaumoyo, ndipo sizofunikira kuchotsa zotsalira zoyipa kwambiri pazokolola. Kuyika mankhwala ochapira ngati bulichi kumatha kupha ndipo sikuyenera kugwiritsidwa ntchito kuyeretsa chakudya.

Kuphatikiza apo, zinthu monga madzi a mandimu, viniga, komanso zotsuka sizinawonetsedwe kuti ndizothandiza kwambiri poyeretsa zokolola kuposa madzi wamba - ndipo zimatha kusiya zakudya zina ().

Ngakhale kafukufuku wina wanena kuti kugwiritsa ntchito madzi osalowererapo magetsi kapena kusambira soda kumatha kukhala kotheka kwambiri pochotsa zinthu zina, mgwirizano umapitilizabe kuti madzi apampopi ozizira amakhala okwanira nthawi zambiri (,,).

Njira yabwino yosambitsira zipatso musanadye ndi madzi ozizira. Kugwiritsa ntchito zinthu zina sikofunikira kwenikweni. Kuphatikiza apo nthawi zambiri samakhala othandiza ngati mikangano yamadzi komanso yofatsa. Otsatsa malonda sayenera kugwiritsidwa ntchito pachakudya.

Kusamba zipatso ndi ndiwo zamasamba ndi madzi

Kusamba zipatso ndi ndiwo zamasamba m'madzi ozizira musanadye ndi njira yabwino pazaukhondo ndi chitetezo cha chakudya.

Dziwani kuti zipatso zatsopano siziyenera kutsukidwa mpaka pomwe musanakonzekere kuzidya. Kusamba zipatso ndi ndiwo zamasamba musanazisunge kumatha kupanga malo omwe bakiteriya amakula kwambiri.

Musanayambe kutsuka zipatso zatsopano, sambani m'manja ndi sopo. Onetsetsani kuti ziwiya zilizonse, sinki, ndi malo omwe mukugwiritsa ntchito pokonzekera zokolola zanu zimatsukidwanso koyamba.

Yambani podula malo aliwonse otundumuka kapena owoneka bwino owola. Ngati mukugwira zipatso kapena ndiwo zamasamba zosenda, monga lalanje, muzitsuka musanazisende kuti muteteze mabakiteriya aliwonse olowera m'thupi.

Njira zambiri zotsukira zokolola ndi izi ():

• Zolimba zokolola. Zipatso zokhala ndi zikopa zolimba monga maapulo, mandimu, ndi mapeyala, komanso mizu yamasamba monga mbatata, kaloti, ndi ma turnip, atha kupindula ndi kutsukidwa ndi bristle woyera, wofewa kuti achotse bwino zotsalira kuchokera pores awo.
• Masamba obiriwira. Sipinachi, letesi, Swiss chard, leeks, ndi masamba a cruciferous monga ziphuphu za Brussels ndi bok choy ayenera kuchotsedwa kunja, kenako ndikulowetsedwa m'mbale yamadzi ozizira, osungunuka, osungunuka, ndikutsukidwa ndi madzi abwino.
• Zipatso wosakhwima. Zipatso, bowa, ndi mitundu ina yazinthu zomwe zimatha kugwa zimatha kutsukidwa ndikutsitsimula kwamadzi ndikutsutsana pang'ono pogwiritsa ntchito zala zanu kuchotsa grit.

Mukatsuka bwino zokolola zanu, ziumitseni pogwiritsa ntchito pepala loyera kapena chopukutira. Zakudya zosalimba zitha kuyalidwa pa thaulo ndikuthyola pang'ono kapena kukulunga kuti ziume popanda kuwawononga.

Musanadye zipatso ndi zophika zanu, tsatirani njira zosavuta pamwambapa kuti muchepetse kuchuluka kwa majeremusi ndi zinthu zomwe zingakhalepo.

Zipatso zambiri zatsopano ndi zophika zimatha kupukutidwa pang'onopang'ono pansi pamadzi ozizira (pogwiritsa ntchito burashi yofewa yoyera kwa iwo omwe ali ndi zikopa zolimba) kenako nkuuma. Itha kuthandizira kuthira, kukhetsa, ndi kutsuka zokolola zomwe zili ndi zigawo zochulukirapo.

Mfundo yofunika

Kuchita ukhondo wa chakudya ndichikhalidwe chofunikira chaumoyo. Kusamba zipatso kumathandiza kuchepetsa majeremusi ndi zotsalira zomwe zingakudwalitseni.

Mantha aposachedwa pa mliri wa COVID-19 apangitsa anthu ambiri kudandaula ngati njira zowatsuka mwankhanza, monga kugwiritsa ntchito sopo kapena zotsukira malonda pazinthu zatsopano, zili bwino.

Ogwira ntchito zaumoyo amavomereza kuti izi sizikulimbikitsidwa kapena zofunikira - ndipo zitha kukhala zowopsa. Zipatso ndi ndiwo zamasamba zambiri zimatha kutsukidwa mokwanira ndi madzi ozizira komanso kukangana pang'ono musanadye.

Pangani zokhala ndi zigawo zochulukirapo komanso zowoneka bwino zitha kutsukidwa bwino posanjikiza m'mbale yamadzi ozizira kuti muchotse matayala.

Zipatso ndi ndiwo zamasamba zimapereka michere yambiri yathanzi ndipo ziyenera kupitilirabe kudyedwa, bola ngati njira zotsukira zitetezedwa.

Momwe Mungadulire Zipatso ndi Masamba