Mukati
Artisanal / Artisanal / Craft / Rustic
Izwi rinobva kuFrench cuisine. "Artisan" murombo, munyaya iyi - kutengesa michero kubva mubindu rake kana bindu remiriwo. Muchirevo chakafara, izwi rinoreva zvinhu zvose zvinogadzirwa nenzira yechinyakare uye zvakakura panyika muhuwandu hushoma, uye kwete mukugadzirwa kunoramba kuripo: inogona kunge isiri maapuro nemagaka chete, asiwo chingwa, mafuta omuorivhi, nezvimwewo. chirevo chimwechete chine izwi rechirungu rokuti craft – small circulation, author’s, made by hand. Asi doro rekugadzira rinowanzopfuura, uye mhizha - waini. Kutora mashoko aJamie Oliver: “Kwandiri, chigadzirwa chemhizha chine musoro kana ndikaziva zita remunhu akachigadzira. Ndinoenda kumurimi kunotsvaka makabheji, kwete kuvabudisa musupermarket netrolley. ”
Natural / Natural
Zvakanakisa, "zvakasikwa" zvigadzirwa hazvina mavara ekugadzira, zvinonhuwirira kana zvimwe zvinogadzirwa. Asi kubva pakuonekwa kweshoko iri pakurongedza isina kutongwa nenzira ipi zvayo, ipapo zvese zviri pamusoro zvinogona kunge zviripo. Mukuwedzera, hapana anoziva kuti maranjisi kana matomatisi akakura sei uye ane hushamwari zvakatipoteredza, kubva kwaibva muto chaiwo wakabva wasvinwa. "Natural" ndiyo yakanyanya kunaka “Asingakuvadzi", Asi kwete nguva dzose" inobatsira ": semuenzaniso, white sugar kana mafuta emiriwo akacheneswa - anogonawo kuonekwa sezvigadzirwa zvechisikigo.
Organic, ECO, BIO / Organic / Zvakatipoteredza zvine hushamwari chigadzirwa
Kune mumwe mugari wemuEurope, kuvepo kwemazwi aya pahomwe zvoreva kuti chigadzirwa ichi chine chitupa chekuchengetedza zvakatipoteredza. Masangano epasi rese ane mvumo yekuburitsa zvitupa zvakadaro anoisa zvinodiwa pachigadzirwa pamatanho ese ekugadzirwa kwayo: kuongorora mamiriro evhu, kusavapo kwemishonga yezvipembenene uye mamineral manyowa, kudzora chikafu, kufudza nekuchengeta mhuka, pasi pasi pekuputira kwekupedzisira kwechigadzirwa, icho chisingafanirwe kuve nemimwe michina yekugadzira, inosanganisira nanoparticles (ehe, nanotechnology haifungidzirwe organic!). Kugamuchira bio-chitupa - bhizinesi rinodhura uye nekuzvidira chete. Asi kune vagadziri vekuMadokero, uyu mukana wekutora chidimbu chemusika wezvigadzirwa zveecological. MuRussia, mu kushomeka kwemipimo yakajeka uye kushomeka kwemusika wemhando iyi yezvigadzirwa, vagadziri havakurumidze kushandisa mari pakutora bheji rinochiva, uye pfungwa ye "organic" inotsiviwa nyore neshoko. "Farm" (icho, chokwadika, hachisi chinhu chimwe chete). Naizvozvo, zvizhinji zvezvinhu zve "organic" pamashefu edu ndezvekunze uye ivo vanodhura zvakapetwa ka2 3-XNUMX kupfuura vamwe vavo vekumba.
Saka zvakakodzera kushandisa mari yakawanda here? Masayendisiti anotenda kuti zvakakosha. Semuenzaniso, cheni iri pachena inoteedzerwa nevanhu vashoma maererano ne nyama uye zvigadzirwa kubva mairi (masoseji, hams, sausages, nezvimwe..): kana mhuka dziripo kwete kudyiwa nemishonga inorwisa mabhakitiriya, ipapo nyama yavo, ichipinda mumuviri wemunhu, haitungamiri mukukura kwebhakitiriya inopesana nemishonga yebhakitiriya. Izvi zvinoshandawo kune chakagadzirwa madhayi uye zvinodzivirira - kusavapo kwavo, semuenzaniso, mu soseji, zvakanyanya inoderedza njodzi budiriro nezvimwe zvinhu… Ndiwo mukana tungamira mararamiro ane hutano kana kuwedzera uremu paunenge uchitora mishonga yemazuva ano mumunhu ichave yakakwirira kwazvo. Uye chidzidzo chakaburitswa muBritish Journal of Nutrition muna 2016 chakawana kuti organic zvigadzirwa zvemukaka zvine 50% yakawanda omega-3 acids, inogona kudzora tsinga nemoyo. Mune organic miriwo uye michero, kuwanda kwezvikafu kwakakwira: mumakarotsi - 1,5 nguva yakawanda beta-carotene, mumadomasi - 20% yakawanda lycopene.
Superfoods
Izwi rekuti “superfoods” richangobva kupinda muduramazwi redu: rinoreva michero, nhungirwa, mbeu dzine hukuru hwepamusoro hwezvinovaka muviri. Semutemo, ichi chishamiso chikafu chine yakanaka ngano (semuenzaniso, chia mbeu kunyangwe madzinza eMaya akaishandisa sechinhu chechidiki), zita risinganzwisisike (acaya berry, goji michero, spirulina alga - kurira!) uye inouya kwatiri kubva kunzvimbo dzese dzisingasvikike dzinopisa nzvimbo - Central America, Equatorial Africa, Cape Verde zviwi. . Nhasi, indasitiri yese yakatogadzira yakatenderedza superfoods, ichivimbisa nerubatsiro rweaya anodhura echisikigo "mapiritsi" ekugadzirisa matambudziko ese ezuva: zadza muviri une protein uye simba, chengetedza kubva kumwaranzi inokuvadza, kuonda, kuvaka mhasuru… Chokwadi chiripo zvakadii? Maererano ne Cancer Research UK prefix "super" munyaya iyi haisi chimwe chinhu kunze kwekutengesa. Hongu, goji berries ane huwandu hwakawanda hwevhitamini C - asi kwete kupfuura marimu. Mbeu dzeChia dzakanyanya kudzikira kumafuta ehove maererano nezviri mukati anobatsira mafuta acids. Kune rumwe rutivi, "kudya kwezvirimwa" kwakadaro kunogona kubatsira zvikuru vanodya miriwo. Uye kudya kwakanaka uye kwakadzikama kwepamusoro-soro kunogona kuderedza njodzi yezvirwere zvakawanda. Asi superfood haigone kuve panacea. naizvozvo World Health Organization (WHO) nekuchenjera inoisa superfoods se "zvigadzirwa zvinogona kubatsira kumuviri kana pasina kusawirirana kwega."
Probiotics
Probiotics mabhakitiriya mhenyu anowanzo kuwanikwa mune zvigadzirwa zvemukaka zvisina kubikwa, zvikafu zvakaviriswa, uye hunyanzvi hwekuwedzera. Zvinotendwa kuti vanogadzirisa matumbo, kurarama nedysbiosis, panguva imwe chete kubvisa muviri wehupfu uye kudzorera hutachiona. Pfungwa iyi ichiri nyowani - maingove muna 2002 apo World Health Organisation yakaunza izwi iri mumutauro wesainzi wepamutemo. Nekudaro, masayendisiti haakwanise kusvika pakubvumirana kana maprobiotics anorarama munzvimbo ine hutsinye yegastric juice isati yatanga "kushanda" mumatumbo. Komiti yeChikafu Chikafu, Muviri uye Kusawirirana European Food Safety Authority (EFSA) haikurudziri kuiswa kwezvokudya zvakasimbiswa neprobiotics mukudya kwevana vari pasi pemakore manomwe. Sezvo vacheche vasati vagadzira yavo yebhakitiriya kumashure, iyo probiotics inounzwa mumuviri wake ichave inokuvadza kupfuura kumubatsira. Uye nenzira, yogurt uye kefir hazviverengi. "Zvekudya zvakaviriswa zvinoshanda" uye kunyangwe kana aine mapurobioti, iwo madiki kwazvo kwavari kuti vagone kurapwa. Kune akawanda mamwe mapurobioti mune sauerkraut, akasanganiswa maapuro, uye mapundu.
Shuga-Yemahara
Iyo label iri pasuru inongoreva kuti hapana shuga yakanatswa yakawedzerwa kune chigadzirwa. Uye hazviitise zvachose kuvimbisa kusavapo kwezvimwe zvinotapira, zvakadai seuchi, syrups kubva agave, Jerusarema artichoke or ruvara rune ruvara… Nekudaro, chigadzirwa chakanyorwa kuti “chisina shuga” chinogona kunge chiine macalorie mazhinji sevamwe. Izvo zvakakoshawo kufunga kuti mabara emichero uye mamwe "masikirwo" maswiti a priori anosanganisira fructose mukuumbwa, nekudaro, kunyangwe mushuga-isina mavhezheni e "maswiti ane hutano" akadaro, ingangoita 15 g yeshuga yechisikigo pa100 g yechigadzirwa.
Gluten Free
Gluten yakaziviswa rinenge denda rezana ramakore rechi XNUMX. Yese masherufu emasupamaketi nemamenu eresitorendi anoshandiswa kugadzira zvigadzirwa zvisina gluten. Kunyangwe, muchidimbu, gluten ingori izwi rinoshandiswa kureva mapuroteni chaiwo ezviyo zvakaita se. bhari, oats, rye uye gorosi… Iyo inozivikanwa zvakare se "gluten", ndiyo protein protein iyi inopa hupfu "simba", inoita kuti chingwa chinyoro uye inobvumira mukanyiwa kusimuka uye ubate chimiro chayo. Zvinosuruvarisa asi ichokwadi: zvinoenderana nedatha WHO muEurope, huwandu hwevanhu vari kutambura gluten allergies, chete mumakore gumi apfuura yakakura neinenge 10%, iyi muzana yakanyanya kukwirira muvana. Kuwedzera mukuzivikanwa kwechikafu chisina guten kunowedzerwa nekuti kudzivirira muffin nemakombo kunobatsira kuwirirana. Nekudaro, kunze kwekunge iwe uine allergiki kune urwu rudzi rwezvirimwa mapuroteni, vanachiremba vanokurudzira kupokana nekubvisa zviyo kubva kuchikafu chako zvachose. Chokwadi, pamusoro pegluten, zviyo zvinosanganisira zvese seti yezvinhu zvinodikanwa kune zvakajairwa kushanda kwe masisitimu emuviri: mavhitamini, enzymes, mafuta, makabhohaidhiretsi, mapuroteni. Ehe, kudya zvinhu zvinotapira zvakabikwa hazvigone kukuitira zvakanaka, asi cereal toast ine avocado yemangwanani haisi njodzi.
Zviyo Zvese
Ongororo yezvakadzidzwa muzvidzidzo zvebiology yechikoro: tsanga dzezviyo (gorosi, rye, oats, mupunga nebhari) imbeu. Uye imwe neimwe mbeu ine zvikamu zvinoverengeka: "embryo", endosperm (nucleus) ine embryo uye goko rekudzivirira (bran). Upfu hwegorosi remubhadharo wepamusoro (wakawedzera) chibage chakabviswa zvinhu zvese, kunze kwechikamu chepakati che endosperm. Uye panguva imwechete, pamwe nehuswa, vakatumira kumarara mavhitaminzi PP, E, B1, B2, ayo anowedzera mashandiro emuviri uye anotonga metabolism. Endosperm inonyanya starch inopa zvishoma kumuviri kunze kwemakoriori asina chinhu. Mhedziso inonzwisisika ndeyekuti chingwa chine zviyo zvakakwana chine hutano. Asi usazvinyengerere kuti kana uchisarudza chingwa pasherufu yesupamaketi "Nezviyo zvakakwana", "Wholegrain", “Zviyo” zvichingoenda zvakadaro. unovimbiswa kuwedzera kwevhitamini. "Chingwa chine bran" chinofanira kuva neinenge 5% yakazara zviyo, EU zviyero zvigadzirwa zvezviyo zvinenge 4% zviyo. Izvo zvasara zvakafanana upfu hwakanatswa. Tarisa mazwi ekuti "100% Whole Grain" pakaputirwa, kana kuti verenga chinyorwa zvakanyatsonaka, izvo zvinoratidza chiyero chaicho chemhando dzakasiyana dzeupfu. Uye nenzira, chingwa chakazara chezviyo, netsanangudzo, hachigone kuve isina gluten.