Njira zatsopano zodyera kudya

Ndi malamulo ena a golidi a zakudya zoyenera, akatswiri a zamankhwala amakono amatsuka kuwala, kukafunsa ndi kubwereza zomwe tinkakhulupirira poyamba. Nanga malamulo akale odyetseratu thanzi adataya chiyanjano chawo ndi chiyani? Ulamuliro wakale: "Muyenera kudya pang'ono: nthawi ndi pang'onopang'ono."

Mu njira yatsopano
Tiyeni tiyambe ndi zifukwa zomwe asayansi ochokera ku yunivesite ya Missouri anafika. Posachedwapa, adapeza kuti anthu omwe ali ndi thupi lolemera kwambiri amakhala wathanzi kuposa katatu patsiku. Njirayi, malinga ndi akatswiri a zakudya, imapangitsa kuti thupi likhale lochepa komanso limachepetsa mphamvu ya mafuta m'magazi, kupindulitsa mtima (ndipo pambali, ambirife timadya mopitirira muyeso chifukwa cha zopsereza zosasamalidwa!). Amathandizidwa ndi anzanga a ku Canada, otsimikizira kuti omwe amadya katatu patsiku amalemerera mofanana ndi omwe amasankha "njira zitatu ndi zitatu zamkati".

Komabe, akatswiri ochokera ku National Institutes of Health a United States amatsatira malingaliro achikhalidwe: malinga ndi zomwe akuwona, omwe amadya nthawi zambiri amamva njala nthawi zambiri. Ngati zakudya ziwirizi zimagwirizanitsidwa ndipo zimadutsa madzulo, ndiye kuti thupi limatha.

Ndipo imodzi mwa zoyesayesazo, zomwe zinachitika mu 2012, zinatsimikizira kuti asanamwalire, chinthu chomwe chimakhalapo nthawi zambiri sichikhala ndi gawo lalikulu, koma atalandira chakudya chochepa.

Ulamulilo wakale: "Mu zakudya za anthu amakono, nyama ndi yofunikira basi."

Mu njira yatsopano
Akatswiri ofufuza sayansi ya zamoyo amanena kuti nthawi ina maonekedwe a nyama adakhudza thupi la munthu, zomwe zimapangitsa kuti ubongo ndi ubongo zing'onozing'ono zisinthe.

Koma anthu okhala m'mayiko otukuka masiku ano sagwiritsidwa ntchito mosiyana kwambiri ndi makolo awo akutali. Choncho, mankhwalawa akugwirizanitsidwa ndi cholesterol komanso chiopsezo cha mtima. Akatswiri a zachipatala ochokera ku yunivesite ya Harvard adapeza kuti kudya nyama nthawi zonse, kumachepetsa 13%. Asayansi ochokera ku Cambridge anamasulira chiwerengero chowuma m'chinenero chomwe amamvetsetsa kwa aliyense: zinakhala kuti ndilo dongosolo la moyo wa munthu wamba.

Komabe, gulu la Harvard linaphunzira kafukufuku wa maphunziro 20 ndipo linapeza kuti ndi loopsa kwambiri kuposa nyama yokha - mankhwala opangidwa kuchokera ku mafakitale. Nkhumba iliyonse ya bacon, salami kapena sausages imayambitsa matenda a mtima ndi 42% ndipo chiopsezo cha matenda a shuga ndi 19%. Inde, mchere, nitrates ndi nitrites ndizoopsa kwa "piggy banki".

Ulamuliro wakale: "Pali zamasamba ndi zipatso zosakaniza ngati n'kotheka."

Mu njira yatsopano
Nutritionists ku National Swiss Clinic ku Zug apeza kuti ambiri mwa odwala sangathe kulemera, chifukwa amadya kwambiri masamba ndi zipatso! Zomera zobiriwira zimakhala zopanda phindu, ndithudi, zowonjezera kuti sizikusakanizidwa ndi mafuta a masupu, mayonesi, tchizi, batala ... Koma mu mbatata, chimanga, nyemba zimakhala zambiri zokhala ndi wowuma - samalirani nawo. Wina akhoza kutsutsana ndi mawu akuti zipatso zobiriwira zimathandiza kwambiri kuposa zowonjezera kapena zophika. Ndiponsotu, chithandizo cha kutentha chimagawaniza zakudya zamagetsi ndi makoma a maselo a zomera, kumasula zakudya zina zomwe sizikanatheka kuti zikhale zosatheka. Amalimbikitsanso kuti mchere ukhale wofanana. Choncho, sipinachi yowonjezera imapangitsa thupi kukhala ndi chitsulo komanso calcium kuposa mwatsopano.

Ulamuliro wakale: "Zakudya za mkaka ndizo zowonjezera kashiamu."

Mu njira yatsopano
Lingaliro limeneli likutsutsidwa ndi akatswiri a Harvard School of Public Health. Amakayikira kuti zida zoyenera zogwiritsiridwa ntchito ndizolondola. Malonda a mkaka, malinga ndi iwo, amachepetsa chiopsezo cha matenda a osteoporosis ndi khansa ya m'mimba, koma kuchuluka kwawo kungayambitse khungu la prostate ndipo, mwina, mazira. Wokhululukidwa ndi galactose yapamwamba - shuga, yomwe imamasulidwa pamene lactose ikugwedezeka. Nthawi zina mkaka wamakono uli ndi mafuta ochulukirapo komanso retinol (vitamini A), kuchuluka kwa zomwe zimachepetsa minofu. Calcium yamalonda idzabweretsa bwino masamba, masamba, broccoli, masamba. Zomera zowonjezera, kuphatikizapo, zili ndi vitamini K, zomwe zimalepheretsanso kuti mchere ukhale wotsika kuchokera ku mafupa.

Ulamulilo wakale: "Nsomba zamadzi zamadzi zimasintha moyo kuti zikhale bwino."

Mu njira yatsopano
Akatswiri amtunduwu amalimbikitsa kudya zakudya zosachepera ziwiri za mankhwalawa pamlungu. Koma ngakhale izi zingathe kutsutsidwa, chifukwa, malinga ndi zomwe zatchulidwa posachedwapa, mu 84% mwa zitsanzo za nsomba zochokera padziko lonse lapansi zamadzimadzi zilipo kuposa zomwe zimachitika. Mlingo wa mankhwala oopsawa m'thupi la anthu ambiri tsopano wapitirira malire ovomerezeka, omwe amakhudza kwambiri dongosolo la mitsempha, ubongo, kumva ndi masomphenya. Choopsa kwambiri ndi kuchuluka kwa mercury mu thupi la mayi wapakati: izi zingawononge mwana wamtsogolo, kupititsa padera kapena mitundu yonse ya fetus yoipa. Zina mwa zonyansazo za nsomba zimaoneka ngati shark, royal mackerel, tile komanso zofala kwambiri ku American cuisine tuna. Zina mwa nsomba zololedwa - nsomba, salimoni, saury, nsomba za nsomba. Dzichepetseni maulendo awiri pa sabata, kuti musatengeke.

Njira ina ya mafuta acids imayimilidwa ndi algae - makamaka, kuchokera kwa iwo nsomba zimatenga omega-3 (sizimadzipangitsa okha). Koma ndizo mwayi, kusungirako madzi kumadetsedwa ndi mercury!

Zikuwoneka kuti pali njira yina yotulukira: mbande za walnuts ndi mbewu ya fulakesi. Wopezeka mwa iwo, chomera mafuta a polyunsaturated mu thupi amasinthidwa kukhala ofanana mofanana ndi omwe amapezeka ku nsomba. Komabe, zotsatila zimenezi zimakhala zosiyana, pakati pa "omega-3" ndi "madzi", chizindikiro cholingana sichitha kuikidwa. Zili ndi zotsatira zosiyana pa thupi la munthu komanso zomwe mafuta a nsomba angathe kuchita, sangathe kupereka mtedza kapena fulakesi, ndi ulemu wonse kwa iwo.

Kodi zotsala zathu ndi zotani? Pali nsomba. Mbewu yabwino kwambiri, osati mlimi, yomwe ili ndi mafuta ofunikira omwe amadalira mwachindunji ndi chakudya, ndipo mwatsopano wapezeka m'nyanja. Asayansi ku Yunivesite ya Harvard akulimbikitsa kuti: ubwino wa nsomba za m'nyanja ndi zazikulu kuposa zoopsa zonse.

Ulamuliro wakale: "Fiber ndi chitsimikiziro cha mgwirizano."

Mu njira yatsopano
Malingana ndi American Society for Healthy Eating, anthu amene amakonda zakudya zambewu zonse zimalemera kwambiri. Komabe, kusiyana ndi okonda kalasi yoyamba, yopukutidwa ndi yoyeretsedwa ndi ... zosakwana kilogalamu imodzi! Ndiye kodi ndi choncho? Mwina ndi chifukwa chakuti anthuwa amangodziyang'anira okha. Ndiponsotu, kusankha tirigu ndi chimodzi mwa zinthu zomwe zimakhudza kulemera. Palibe amene angatsutse: Zakudya zamadzimadzi zimakhala bwino kwambiri, zimathandiza kwambiri mtima ndi mitsempha ya magazi. Koma chiuno - chikoka chawo ndichabechabechabe.