Pali lingaliro lotero, lomwe likudziwika bwino ndi akatswiri a anthropologist, ndilo lingaliro la kusonkhana bwino kwambiri. Njira yomwe abambo athu anabwera, chifukwa kusonkhanitsa palokha si chinthu chothandiza kwambiri. Kusaka makamaka pamene kuli kofunikira kuti wina athamange kwa nthawi yaitali.
Ntchito yomwe makolo athu anali nayo inali yosavuta: kugwiritsa ntchito mphamvu zochepa komanso kupeza zakudya zambiri, chakudya chochuluka kwambiri. Mfundo imeneyi tikhoza kuyang'anitsitsa pafupifupi nyama zonse - tipeze mphamvu zochuluka momwe zingathere ndiyeno mugwe pansi ndi kumasuka. Ubongo wathu ndi majini athu zakhala ndi zofanana, koma chilengedwe chathu chatsintha kwambiri pazaka mazana angapo zapitazi. Tsopano tikuyenera kutsegula firiji kapena kupita ku sitolo kukapeza chakudya. Simukuyenera kuyenda nthawi yaitali m'nkhalango kapena kuyesa kugwira kapena kusaka winawake.Momwe majini athu amachititsira kuti tidye mopitirira muyeso
Kufunika kwa zokopa zosiyanasiyana
Nchiyani chasintha chilengedwe kuyambira pamenepo?
Tiyeni tiyambe ndi zomwe zinali zabwino
- Poyambirira, makolo athu adadya pafupifupi magalamu 20 a shuga pachaka. Tsopano timadya 53 pa tsiku. 53 magalamu pa tsiku! Izi ndi ngati mukuganiza shuga kuchokera ku zipatso. Izi zikutanthauza kuti tsopano tili ndi chizoloŵezi cha tsiku ndi tsiku chakumadzulo chomwe chimadutsa nthawi zitatu zomwe anthu amadya chaka chatha. Ndi chifukwa cha ichi kuti kutentha kwathu kwa chakudya sikusinthidwenso kuti tisawonongeke kotero kuti timachepa msanga.
- Panali zakudya zambiri zosiyanasiyana. Anthu amadya pafupifupi 200 zakudya zosiyanasiyana, makamaka amadya tsiku. Tsopano tili ndi zomera 20-30 mu zakudya zathu: mitundu yambiri ya kabichi, mbatata, koma palibe zomera zakutchire. Chifukwa chake, tsopano sitisowa magwero a ma microelements ambiri. Chimodzi mwa zifukwa izi - minda ndi zomera ndi zopanda phindu kukweza mabedi ang'onoang'ono, ndizowathandiza kuti adzalitse munda wonse wa kaloti, ndipo chifukwa chaichi, kusankha mzuwo kuli kochepa. Mwachitsanzo, ku Peru, palinso mitundu yosiyanasiyana ya mbatata 2,5,000. Koma ku Peru palibe mbewu zaulimi padziko lonse, pali ulimi wokhawokha. Izi ndi mbali imodzi ya kulakwitsa kwachuma kwa boma, komano linaloleza kusunga mitundu yosiyanasiyana.
- Anthu ankakhala nthawi yochuluka mumsewu, kusewera zambiri, chilengedwe sichinali choipitsidwa, panali kulankhulana kwabwino, zochitika zina zowonongeka, kuphatikizapo tsiku lachilengedwe ndi nyengo. Ngati mumachoka pang'onopang'ono kuchoka mumzinda kapena m'dziko limene mukukhalamo nthawi zambiri, mumamva kuti ndi kosavuta kudzuka m'mawa, chifukwa mumagona nthawi yomweyo, pamene mumdima.
- Panali kuchepa kwa chakudya, koma panali minerals, mavitamini ambiri. Tsopano kuchuluka kwa zinthu zomwe zili muzogulitsa zatsika kwambiri, chifukwa nthaka m'madera ambiri yatha.
- Panali mabakiteriya ambiri ndi dothi. Tsopano ukhondo umakhudza kwambiri zomera zathu ndipo zimasokoneza izo. Pa mbali imodzi, tili ndi mankhwala amphamvu, pazirombo zina zofooketsa. .
- Mu zakudyazo munali pafupifupi magalamu 100 a fiber pa tsiku ndi ochuluka kwambiri omega-3 zakutchire. Tsopano nthawi yambiri yophukira 6 ndi anthu ochepa kwambiri ali ndi magalamu okwana 15 a fiber tsiku lililonse.
Zonse zinasintha bwanji?
Kusungunuka, kuperewera kwa nyama kumapha mabakiteriya ochulukirapo, izi zikuwoneka kusiyana kwa chiwerengero cha mabakiteriya omwe makolo athu anali nawo ndi zomwe zinakhalabe ndi ife. Maubwenzi asintha ndipo midzi (mabanja) yakhala yaying'ono. Panali shuga wochuluka, ufa woyeretsedwa unayambira, zakudya zochepa chabe, zakudya zambiri zopanda pake komanso zosasangalatsa. Kuzungulira kwa tsiku ndi nyengo kumangogonjetsedwa kwathunthu. Timadya zochepa zochepa, zovuta kwambiri (kuchokera pa magalamu 100 kupita 15). Kuchita zochepa chabe pamlengalenga, omega-6, omwe amachititsa kutupa kwambiri kuposa kukonda kutupa, zomwe zimapangitsa omega-3. Kuwonongeka kwa chilengedwe, nkhawa, kusowa masewero ndi kusokonezeka kwadzidzidzi. Zonsezi zimayambitsa kusamvana kwa pafupifupi machitidwe onse a thupi. Izi zikutanthauza kuti ngakhale mutadziwa bwino zomwe mungachite, ndiye kuti mukuchita zomwe zikuchitika panopa ndi zovuta kwambiri. Chilengedwe sichingatigwirire monga momwe tinkakhalira, chifukwa poyamba chisankhochi chinapangidwa mwachindunji. Chifukwa cha izi, matenda aakulu, kupanikizika, kulemera kwakukulu, shuga, ndi kukhumba zinthu zomwe si zachilendo kwa ife kuwoneka. Zaka zaposachedwapa, kuchuluka kwa microelements kwasintha. Pambuyo pa Nkhondo Yachiwiri Yadziko Lonse mu United States, pamene ulimi wamunthu unayamba kuwonekera mwakhama, pamene minda inakhala yaikulu, osati minda ya mabanja, kuyambira zaka za m'ma 1950 adapeza kuti kuchuluka kwa zochitika zomwe zasintha kwambiri chifukwa cha kutaya kwa nthaka, pamene chiwerengero cha shuga kuwonjezeka kwambiri (shuga wokhutira osati zipatso zokha, komanso muzu wa mbewu). Tikayang'ana calcium, calcium inachepera ndi 27% pakati pa zaka za 1950 ndi 1999, chitsulo ndi 37%, vitamini C ndi 30%, vitamini A ndi 20%, potaziyamu ndi 14%. Ngati mukuyang'ana zomwe zinali zaka 50 zapitazo, tsopano, kuti tipeze zochitika zomwe agogo athu (mibadwo iwiri yapitayi) adachokera ku lalanje, tsopano munthu amafunika kudya malalanje asanu ndi atatu. Ndikokuti, timapeza shuga wambiri komanso zinthu zochepa chabe. Ndipo izi ndizo zomwe zimakhudza kwambiri njala yamakono, pa njala yomwe imayambitsa kukwanira, chifukwa sitimapeza micronutrients. Mukayerekezera kupanga mafakitale a zipatso ndi ndiwo zamasamba ndi zipatso zakutchire ndi ndiwo zamasamba, kusiyana pakati pa zinthu zomwe zimapezeka pakati pa apulo ndi apulo zakutchire, zomwe zagulidwa ku supermarket - 47000%. Izi zimakhala chifukwa cha kusiyana kwa michele ndi minerals m'nthaka. Sindimagwirizana kwambiri ndi nsomba zakutchire, koma pamene ndikuyang'ana detayi, ndikumvetsa kuti kuli kofunikira kuti chakudya chikhale chodzaza ndi tizilombo toyambitsa matenda, chifukwa kuchulukitsitsa kwa zinthu zomwe zachitika zikugwera kwambiri pazaka zapakati pa 50-100. Ndicho chifukwa chake, tikayang'ana zizindikiro zonse, zimakhala kuti 70% mwa anthu alibe magnesiamu. Ndipo izi, mosadabwitsa. Chifukwa ngati sitikufuna kuti tipeze vutoli kudzera mu chakudya, ndiye kuti sizingakhale zovuta kuzichita mwadala.Malangizo:
- Ngati n'kotheka, pezani mlimi, kupeza munthu amene mumamukhulupirira, yemwe alibe munda wamakampani.
- Komanso samalirani momwe mumasungira katunduyo. Chifukwa, sabata sipinachi, mwachitsanzo, yomwe ili mufiriji, imatayika zinthu zambiri. Pali mapepala apadera omwe amathandiza kukhalabe atsopano.
- Yesetsani kugula zipatso ndi ndiwo zamasamba nthawi zonse komanso makamaka anthu amdera lanu.
- Njira yophika ndi yofunika. Njira yophika imakhudza kwambiri chidziwitso cha microelements. Ngati n'kotheka, chakudyacho sichinayambe kutentha mankhwala, chifukwa pamene chinachake chikuwotcha, makamaka nyama, chimakhala chodzaza m'mimba kuposa kupeza micronutrients yothandiza.
- Sungani bwino mafuta ndi mtedza. Iwo ali olemera kwambiri mu zochitika zazing'ono, koma ngati mafuta amasungidwa mu mabotolo owala, ngati mtedza sungasungidwe mu firiji, ndiye kuti zotsatira zake zidzakhala zoipa, chifukwa zimangokhala zopanda pake. Mafuta amawonongeka, oxidize ndipo palibe chothandiza mwa iwo.