Tiyeni tiwone kuti zakudya zosaphika ndi chiyani, ndi phindu lanji lomwe lingapezeke ndi momwe tingachitire.
Zakudya zosaphika ndi chiyani?
Cholinga cha kudya zakudya zaiwisi ndikupeza zakudya zambiri m'mawonekedwe osavuta kugayidwa omwe mwachibadwa amakhala oyenera matupi athu. Ngakhale sikoyenera kutsatira zakudya zosaphika kwathunthu ndikutchedwa "vegan yaiwisi", ndikofunikira kudya zipatso ndi ndiwo zamasamba tsiku lililonse.
Zakudya zosaphika monga chikhalidwe zakhala zikuchitika kuyambira m'ma 1880. Kafukufuku akuwonetsa zabwino zotsatirazi za moyo uno:
- Kuchepetsa kutupa - Kupititsa patsogolo kagayidwe kachakudya - Pezani zakudya zowonjezera zakudya - Kupititsa patsogolo thanzi la mtima - Kupititsa patsogolo ntchito ya chiwindi - Pewani khansa - Pewani kapena kuchiza kudzimbidwa - Pezani mphamvu zambiri - Khungu loyera - Pewani kuperewera kwa zakudya - Kuchepetsa anti-nutrients ndi carcinogens muzakudya - Kusunga kulemera kwa thanzi
Kodi ndi chakudya chochuluka bwanji chomwe chimatenga kuti udziwone ngati wokonda zakudya zosaphika? Pali mitundu yopitilira imodzi yazakudya zosaphika zomwe munthu angafune. Zonse zimadalira yomwe mwasankha. Mitundu ina ya zakudya ndi monga kudya nsomba zosaphika, nsomba zam'nyanja, zakudya zofufumitsa, tirigu wophukira, mtedza, mazira, ngakhalenso nyama ndi mkaka.
Mitundu yonse ya chakudya yaiwisi olumikizidwa ndi chakuti zakudya ankadya sayenera pasteurized, homogenized kapena kupangidwa ntchito kupanga mankhwala ophera tizilombo, mankhwala feteleza ndi zina chakudya, zosungunulira mafakitale. Izi zikutanthauza kuti mukupewa kapena kuchepetsa kwambiri zakudya zodziwika bwino zopakidwa ndi zopangidwa kuchokera kusitolo.
Ngati mukukayikira za zakudya zosaphika komanso mukuda nkhawa kuti simungathe kudya zakudya zosaphika zokha, kumbukirani kuchitapo kanthu kakang'ono. Palibe chifukwa chosinthira ku mtundu watsopano wa chakudya "kuyambira mawa". Kafukufuku akuwonetsa kuti mukamasinthira mwachangu ku mtundu watsopano wazakudya, m'pamene mumaganiza kuti ndi chakudya chokha. Ndipo mwinamwake, mudzasweka mwamsanga ndikuwonjezera kulemera pambuyo pake. Kuphatikiza apo, kuwonjezereka kwapang'onopang'ono kwa kuchuluka kwa fiber muzakudya sikungayambitse mavuto am'mimba.
Kodi chakudya chosaphika n'choyenera ndani?
Mtheradi aliyense. Mungaganize mosiyana, koma zakudya zophikidwa zimakhala zovuta kuti thupi ligayike kusiyana ndi zakudya zosaphika, ndipo njira zina zophikira zimakonda kusokoneza ma enzymes amtengo wapatali ndikuwononga antioxidants ndi mavitamini. Zakudya zosaphika zimathandizanso kuti thupi liziyenda bwino, zimachepetsa acidity, ndipo sizingafufutike m'matumbo ndikuyambitsa kutupa ndi kuphwanya kwa autoimmune. Izi zikugwira ntchito kwa tonsefe, koma makamaka kwa anthu omwe akudwala matenda monga:
– Cancer – Heart disease – High blood pressure and high cholesterol – Osteoporosis – Impso matenda – Gallstones and gallbladder disease – Parkinson’s disease – Autoimmune disorders – Food allergies – Kutopa – Kupweteka kwapakati – Kupweteka kwa minofu – Kupweteka kwa mutu – PMS – Hormonal imbalance – kunenepa kwambiri komanso kunenepa kwambiri.
Choyamba tiyeni timvetsetse zomwe zimachitika ndi michere muzakudya zophikidwa.
Pali mikangano yambiri pamutuwu, koma akatswiri ambiri amakhulupirira kuti zakudya zomwe zimatenthedwa mpaka 44 ° C zimakhalabe ndi michere yofunika kwambiri. Ma enzymes am'mimba amagwiritsidwa ntchito ndi thupi kugawa zakudya kukhala timagulu ting'onoting'ono tomwe timagwira ntchito bwino. Mfundoyi siyenera kunyalanyazidwa, chifukwa si kuchuluka kwa zakudya zomwe chakudya chimapereka, komanso momwe tingathere zakudya izi.
Pancreas ndi ma cell ena amatulutsa ma enzymes am'mimba (ma enzymes amkati), pomwe zakudya zosaphika zimapereka ma enzyme ena (ma enzymes akunja). Tikamadya ma enzymes akunja, zimakhala zosavuta kuti tizigaya zakudya zonse popanda kulemetsa m'mimba.
Zakudya zambiri zokhala ndi antioxidants zimakhudzidwa ndi kuphika chifukwa ma phytonutrients sangathe kupirira kutentha kwambiri. Mkati mwa zinthuzo, mankhwala amayamba kusintha, ma enzyme amatayika, ndipo chakudya chimakhala chochepa.
Chifukwa china chodyera zakudya zosaphika ndikuti zimadutsa mosavuta m'matumbo athu. Chakudya chikakhala chotalikirapo m'matumbo athu, m'pamenenso chimafufuma ndikuyambitsa mavuto monga kutentha pamtima, mpweya komanso zinyalala zapoizoni. Pakuwola m'matumbo, mapuloteni amawola ndipo mafuta amakhala owopsa, zomwe zimasokoneza matumbo am'mimba ndipo zimatha kuyambitsa matumbo am'mimba (leaky gut syndrome).
Pomaliza, chakudya chosaphika chimakhudza kwambiri kuchuluka kwa acid m'thupi. acidity ikachulukitsidwa, zimakhala zosavuta kuti matenda ayambike m'thupi, chifukwa acidosis imachepetsa chitetezo chamthupi. Thupi limatha kukhala acidic mopitilira muyeso chifukwa cha kuipitsidwa kwa chilengedwe, kupsinjika, zakudya zosinthidwa, kusowa kwa michere, komanso madzi opanda mchere. Zakudya zophikidwa zimapanga acidity yochulukirapo m'thupi, pomwe zakudya zosaphika zimachepetsa asidi ndikupangitsa kuti thupi liziyenda bwino.
Raw vs Vegan: Kodi pali kusiyana kotani?
Chakudya chaiwisi ndi nyama zosaphika zili ndi mfundo imodzi yofanana - kudya zakudya zosaphika kuti mufananize madyedwe achilengedwe. Mitundu ina ya zakudya zosaphika ndi monga kudya nsomba zosaphika, mkaka, nyama ndi mazira, komanso zakudya zina zophika. Palibe kuchuluka koyenera kwa zakudya zophikidwa ndi zosaphika zomwe muyenera kuyesa kudya.
Nyama zosaphika sizidya zakudya zilizonse zanyama ndipo zimadya zakudya zochepa zokonzedwa, zomwe zingakhale zovuta kwambiri kwa anthu ambiri. Chifukwa chake sichikuvomerezeka kuti mupite ku vegan yaiwisi yaiwisi ndikuti ngati mukulimbana ndi mphamvu zochepa, kutopa, kuchepa thupi, kusabereka, kuvutika maganizo kapena minyewa, kutayika kwa minofu, kapena mafupa ofooka, mudzapeza zovuta kuti muyambe kuchira. zakudya zamasamba kapena zamasamba. zakudya.
Kodi kudya zakudya zosaphika zambiri?
Zonse ndi za balance. Mumamva bwino mukamadya zakudya zosaphika zambiri kuwonjezera pa zophikidwa pang'ono.
Ndibwino kuti muphatikizepo zakudya zanu monga:
- Zobiriwira - Zipatso za Citrus - Mbeu za mpendadzuwa, nthanga za dzungu - Mapeyala - Kokonati "kefir" kapena kefir wamba - Zamasamba zobiriwira monga kaloti, udzu winawake, tsabola, tomato, ndi zina zotero - Yogurt yachilengedwe - Kokonati kapena mafuta a azitona - Wothira masamba (sauerkraut, kimchi) - Chivwende ndi vwende
Kuti magetsi aziyenda bwino, yesani kutsatira izi:
Pachakudya chilichonse, mudzaze theka la mbale yanu ndi masamba atsopano, osakhuthala.
Kuphika chakudya "chochepa", pa kutentha kosapitirira 40 ° C, pogwiritsa ntchito nthunzi, kumera, kuphika pamoto wochepa. Kumbukirani kuti mutha kusankha nokha zakudya zanu ndikusankha zomwe zili zoyenera kwa inu. Monga lamulo, zakudya zosaphika ziyenera kudya pafupifupi 75-80% yazakudya zomwe sizitenthedwa kuposa 40 ° C. Koma mukhoza kusankha ndalama nokha.
Sinthani mafuta oyipa ndi abwino. Sinthani ku mafuta osayengedwa a azitona, mafuta a kokonati, avocado, mtedza ndi mbewu.
Bwezerani zokhwasula-khwasula za shuga ndi mbewu zoyengedwa bwino. Chotsani mpunga woyera, pasitala woyera, mkate, pitsa, sosi wotsekemera ndi zokometsera, soups, crackers, zakudya zamzitini, zakumwa za shuga, ndi yogati. M'malo mwake, idyani mbewu zophukira (nyemba, buledi, ndi zinthu zowawasa) mosapambanitsa. Idyani zipatso zatsopano za maswiti.
Chifukwa chake, mudzayamba kudya "zakudya zapamwamba" zambiri. Kuphatikiza apo, mudzatha kudya zakudya zambiri, chifukwa zakudya zosaphika zimalemera kwambiri, koma zimakhala ndi zopatsa mphamvu zochepa.
Ubwino wa zakudya zofufumitsa muzakudya zosaphika
Chakudya chofufumitsa chakhala chofunika kwambiri pafupifupi m’maiko onse otukuka padziko lapansi. Zakudya zaiwisi mwachilengedwe zimapanga ma probiotics zikakumana ndi okosijeni. Kwa zaka masauzande ambiri, anthu akhala akudya kefir, ufa wowawasa, kombucha, sauerkraut ndi kvass. Ma Probiotic, operekedwa ndi zakudya zofufumitsa, ndi "mabakiteriya abwino" omwe amakhala m'matumbo athu ndipo amayang'anira kuyamwa kwa michere ndikuthandizira chitetezo chamthupi. Amatithandizira kudzaza m'matumbo athu ndi ma microbiota opindulitsa njira yochotsera poizoni ndi zinyalala ikayamba. Zakudya zokhala ndi ma probiotic zimathandizira kuti thupi likhale ndi thanzi labwino, limathandizira kugaya chakudya, limalimbitsa chitetezo cha mthupi, limathandizira khungu kukhala loyera, komanso limathandiza kuti mahomoni azikhala olimba komanso kulemera kwabwino. Kaya mumadya zakudya zosaphika kapena ayi, mutha kugwiritsa ntchito zakudya zofufumitsa kwambiri m'zakudya zanu kuti mupewe vuto la kugaya chakudya, vuto la khungu, candidiasis, matenda a autoimmune, ndi matenda.
Kodi pali zotsutsana ndi zakudya zosaphika?
Zamasamba zina, monga zomwe zimapezeka m'banja la masamba a cruciferous (kabichi, broccoli, kolifulawa, kale, masamba a mpiru, ndi zitsamba za Brussels), zimakhala ndi mankhwala omwe amatha kulepheretsa chithokomiro komanso kulimbikitsa hypothyroidism, koma izi zimachotsedwa ndi kutentha. Kafukufuku wina wasonyezanso kuti tsabola ndi bowa zimakhala zopatsa thanzi kwambiri zikaphikidwa.
Kodi pali anthu amene sakonda zakudya zosaphika? Inde. Kumbukirani izi: ngakhale kuphatikiza zakudya zaiwisi zambiri muzakudya zanu kuli ndi zabwino zambiri, chakudya chambiri chosaphika sichigwira ntchito bwino kwa anthu omwe ali ndi mitundu ina yamatumbo. Zipatso zosaphika ndi ndiwo zamasamba zimakhala zovuta kugaya kwa anthu ena omwe alibe ma enzymes kapena kugaya chakudya.
Ngati muli ndi vuto la kugaya chakudya, matenda otupa am'mimba pafupipafupi monga ulcerative colitis, njira yabwino ndikusiya kuphika. Ngati sitingathe kugaya mavitameni ndi mchere m’zakudya, timakhala pa chiopsezo chosoŵa zakudya ndi matenda ena. Izi zikhoza kuchitika ngati thupi lathu silingathe kuphwanya makoma a fibrous a maselo a zomera kuti apeze zakudya zosungidwa, kotero kuphika pa kutentha kwapakati mpaka pakati kungathandize nthawi zina.
Gwero: Dr.Axe