Zamkatimu
Zikuwoneka kwa ine kuti nkhani zambiri zomwe ndimalemba ndizomwe MUYENERA kudya kuti musadwale, kumva bwino, kuonda ... , shuga wowonjezera kapena emulsifiers) kuposa mankhwala omaliza omwe ali nawo.
Lero ndaganiza zothetsa vutoli ndikulemba zakudya zabwino kwambiri zomwe siziyenera kupewedwa kapena kuchepetsedwa pazakudya ngati mukufuna kuwonjezera mwayi wanu wokhala ndi moyo wathanzi komanso wautali.
Zoonadi, luso lamakono la makampani opanga zakudya limatipatsa zinthu zambiri zothandiza. Koma pamtengo wotani? Kupanga zinthu mu labotale yasayansi kumakupatsani mwayi wochepetsera mtengo: motero kumathandizira kupanga zinthu zambiri, kuchepetsa kugwiritsa ntchito zopangira "zachilengedwe" zamtengo wapatali, ndikuwonjezera moyo wa alumali wa katundu wopakidwa.
Inde, kumbali imodzi, phindu la wopanga, monga akunena, ndilowonekera. Koma chifukwa cha njira zonse za "kupanga" izi, zambiri mwazinthuzo zimadzaza ndi zinthu zoopsa ndipo zimakhala ndi zakudya zochepa kwambiri. Ndipo nthawi zambiri, monga momwe zatsimikizidwira ndi maphunziro ambiri, zimayambitsanso zizindikiro zosasangalatsa komanso mavuto athanzi, kuphatikizapo kutopa, kulemera kwakukulu ndi malaise ambiri.
Mndandanda wazakudya zopanda thanzi kwambiri
Zakudya izi sizongothandiza paumoyo wanu, komanso zitha kukhala zowopsa. Zachidziwikire, ili si mndandanda wathunthu. Koma ngati musiya kugula ndi kudya zakudya izi, ndiye kuti mukutenga gawo lalikulu lathanzi.
1. Zakudya zamzitini
Zomata za zitini nthawi zambiri zimakhala ndi bisphenol A (BPA), estrogen yopanga yomwe imayambitsa mavuto osiyanasiyana azaumoyo kuyambira kubala mpaka matenda amtima, matenda ashuga komanso kunenepa kwambiri.
Kafukufuku akuwonetsa kuti anthu ambiri ali ndi bisphenol yopitilira muyeso wabwinobwino, zomwe zingayambitse kupondereza umuna ndi mahomoni.
Mwazina, izi ndizowopsa chifukwa BPA imakhudza msambo, kuyambitsa kutha msinkhu, komwe kumakhudza thanzi nthawi yayitali (mwachitsanzo, kumawonjezera chiopsezo cha khansa ya ziwalo zoberekera).
Imodzi itha kukhala ndi ma micrograms 25 a BPA, ndipo ndalamayi imatha kukhudza thupi la munthu, makamaka achinyamata.
Langizo: Sankhani zotengera zamagalasi m'malo mwa zakudya zamzitini kapena, ngati kuli kotheka, zitseni nokha chakudya posankha zitini zopanda BPA. Pokhapokha atanenedwa pamalondapo, malonda ake amakhala ndi bisphenol A.
2. Zamgululi akuda ndi mitundu chakudya
Tonse tawonapo maulendo angapo owonetserako ndi nyanja yazakudya zamitundu yowala zomwe zimakopa ana. Komabe, si onse, poyankha funso lakuti "Ndizinthu ziti zomwe zimawononga thanzi la munthu", imbani ma gummies okongola kapena zimbalangondo za mithunzi ya thermonuclear.
Chowonadi ndichakuti nthawi zambiri, mitundu yowala yopanga imavulaza thupi. Pakhala pali kafukufuku wambiri pazolumikizana pakati pa mitundu yokumba ndi kusakhudzidwa ndi nkhawa kwa ana.
Mwachitsanzo, a Brian Weiss, pulofesa ku department of Environmental Medicine ku University of Rochester Medical Center, yemwe adaphunzira za nkhaniyi kwazaka zambiri, akuthandiza kuletsedwa kwa mitundu yokumba. Monga asayansi ena ambiri pantchitoyi, amakhulupirira kuti pakufunika kufufuza kwina, makamaka zotsatira za utoto paubongo wakukula kwa mwana. Ndikofunikira kudziwa kuti mitundu ina yokumba imasankhidwanso ngati zotengera khansa.
Langizo: Pangani maswiti a ana kunyumba ndikugwiritsa ntchito mitundu yachilengedwe monga zipatso, beets, turmeric ndi zakudya zina zokongola!
3. Chakudya chofulumira
Nthawi zambiri, zowonjezera zomwe zimapangidwira kuti zotsika mtengo zizikhala zotsika mtengo, zimathandizira kununkhira, komanso zimapangitsa moyo wa alumali kusintha mndandanda wazosavuta kukhala lipoti la mankhwala. Ice cream, hamburger, buns, biscuits, French fries… Ndinadabwa kuti chakudya chimodzi chofulumira chimakhala ndi zinthu zopitilira 10 mu batala: mbatata, mafuta a canola, mafuta a soya, hydrogenated mafuta a soya, Kukoma kwa ng'ombe (tirigu ndi zotumphukira mkaka), citric acid, dextrose, sodium acid pyrophosphate, mchere, mafuta a chimanga, TBHQ (tertiary butyl hydroquinone) ndi dimethyl polysiloxane. Ndipo ndimaganiza kuti ndi mbatata basi, mafuta amafuta ndi mchere!
Council: Ngati ana akufuna batala "monga kuchokera cafe odziwika", kuphika nokha. Mbatata, mafuta a masamba (azitona, mpendadzuwa, chimanga - kusankha kwanu), mchere ndi kusanja pang'ono ndizofunikira pakuphika. Zomwezo zimachitikira ana okondedwa, ma hamburger ndi cheeseburger. Pangani mkate wanu wa burger (sankhani ufa wamphesa wonse wogwirizana ndi zikhalidwe zapadziko lonse lapansi: palibe feteleza, zopititsira patsogolo zokulitsa, mankhwala ophera tizilombo kapena mankhwala ophera tizilombo omwe amagwiritsidwa ntchito polima tirigu), kapena kugula zopangidwa kale (kachiwiri, ndi chikwangwani choyenera phukusi). Gwiritsani ntchito nyama yosungunuka yokha m'malo mwa zinthu zogulidwa m'sitolo. Komanso m'malo mwa ketchup ndi mayonesi ndi msuzi wopanga.
4. Zogulitsa nyama
Pakadali pano, ndikubwerezanso "nkhani" zochokera ku World Health Organisation, yomwe mu 2015 idayika nyama zomwe zidapangidwa kuti ndi carcinogenic. M’mawu ena, nyama yophikidwa bwino inali yofanana ndi “zokonda” zowononga monga mowa ndi ndudu.
Mankhwala omwe opanga mafakitale amagwiritsa ntchito pokonza nyama zosiyanasiyana (kaya kumalongeza, kuyanika kapena kusuta) adadziwika ndi "chizindikiro chakuda" kuchokera ku WHO. Akatswiri amanena kuti 50 magalamu a soseji kapena nyama yankhumba kwambiri kumaonjezera ngozi ya matumbo khansa - ndi 18%.
Komabe, musasokoneze nyama mwatsatanetsatane (yogulidwa kwa mlimi ndikudula mu blender kwenikweni ola lapitalo) ndi nyama zomwe zakonzedwa. Nyama yokhazikika (popanda zoteteza, utoto, zokometsera) sizili m'gulu lazinthu zovulaza thupi.
Council: Ngati simungathe kukhala opanda soseji, dzipangireni nokha ndikuziwumitsa mtsogolo. Iyi ndi njira yosavuta, ndipo mupeza maphikidwe ambiri pa youtube.
5. Msuzi ndi mavalidwe a masaladi ndi mbale zina
Chakudya chopatsa thanzi kwambiri ngati saladi wa masamba atsopano chitha kuwonongedwa poyimitsa ndi msuzi wogula m'sitolo, monga:
Kaisara kuvala saladi
Izi ndizopangira izi kuchokera kwa wopanga mmodzi monga chitsanzo: mafuta a soya, viniga wosungunuka, viniga wa apulo, tchizi, madzi, mchere, adyo wouma, manyuchi a chimanga a fructose, potaziyamu sorbate, sodium benzoate, ethylenediaminetetraacetic acid (EDTA), zonunkhira, anchovies - zochititsa chidwi, sichoncho?
Malo okwerera mafuta “Zilumba Zikwi”
Zosakaniza: mafuta a soya, msuzi wa chili (tomato, madzi a chimanga, viniga, mchere, zonunkhira, zotsekemera zachilengedwe, adyo, anyezi, citric acid), viniga wosungunuka, madzi a chimanga a fructose, marinade (nkhaka, madzi a chimanga a fructose, viniga, shuga , mchere, mbewu za mpiru, tsabola wofiira wouma, xanthan chingamu), yolk, madzi, mchere, zonunkhira, anyezi owuma, propylene glycol alginate, ethylenediaminetetraacetic acid (EDTA), chingamu cha xanthan, adyo wouma, paprika, tsabola wofiira. Kodi pali zowonjezera zambiri za msuzi wosavuta?
Ndili ndi funso kwa iwo omwe amachita izi, potanthauza kuti amadya msuzi awa: chifukwa chiyani? Kupatula apo, kupanga, mwachitsanzo, mayonesi opangidwa ndiokha, ndikosavuta kwambiri. Osanenapo msuzi potengera mafuta azamasamba.
Council: Ngati mukuwopsezedwa ndi nthawi yopanga msuzi wopanga, tchulani pulogalamu yanga yam'manja. Pali maphikidwe angapo a msuzi ndi mavalidwe, omwe angatenge mphindi 1 kuti aphike.
6 Margarine
Izi nthawi zambiri zimawonedwa pophika maphikidwe, ndipo anthu ambiri amangosankha kugwiritsa ntchito limodzi ndi batala. Ena amanena kuti margarine ndi batala ndizofanana mtheradi. Ena amanena kuti margarine amapatsa mankhwala kukoma kokoma komanso kowala. Enanso akuyembekeza kuti padzakhala phindu lenileni lazachuma, chifukwa margarine ndi wotsika mtengo kuposa batala wabwino.
Kusiyana pakati pa margarine ndi batala kumangokhala pamlingo wa kukoma kolemera ndi mtengo wake. Kumbukirani kuti m'maiko ambiri aku Europe, ndizoletsedwa ndi lamulo kufananiza ma CD pakati pa zinthu ziwirizi.
Choyipa chonsecho chimakhazikika mu hydrogenation yamafuta popanga margarine. Kuti mamolekyu amafuta amafuta azinthu azidzazidwa ndi maatomu a haidrojeni (izi ndizofunikira kutembenuza mafuta amasamba amadzimadzi kukhala olimba), amayenera kutenthedwa mpaka kutentha kwa 180-200 ° C. unsaturated mafuta zidulo amasandulika kukhutitsidwa (kusinthidwa).
Kwa nthawi yayitali asayansi adalumikiza kulumikizana pakati pamafuta osakanikirana ndi zovuta zamagetsi, kunenepa kwambiri, komanso kukula kwa matenda amtima ndi khansa.
Mwachitsanzo, anthu a ku Dani akhala akuphatikizapo mafuta otayika pamndandanda wazakudya zopanda thanzi. Iwo adachita chidwi ndi "mbiri" yamafuta osunthika kotero kuti zaka 14 zapitazo lamulo lidayamba kugwira ntchito ku Denmark lomwe limachepetsa kuchuluka kwamafuta mpaka 2% yamafuta onse omwe akupangidwa (kuyerekeza, 100 g ya margarine ali 15 g ya mafuta).
Council: Ngati kuli kotheka, kuchepetsa mafuta omwe mumadya ngati margarine. Pezani mafuta abwino omwe mumafunikira pazakudya zina. Kumbukirani kuti 100 g ya peyala ili ndi 20 g wamafuta, ndipo mazira opukutidwa mu maolivi (yang'anani zosankha zoyenera kukazinga) ndizokoma mofanana ndi batala kapena margarine. Ngati simungathe kukana margarine, mugule chinthu cholembedwa "margarine wofewa" paphukusi. Poterepa, kuthekera kopeza mafuta opangidwa ndi hydrogen mumtunduwu ndiokwera kwambiri kuposa pogula "bar" wamba wama margarine.
7. Mkate woyera ndi zinthu zophikidwa
Zomwe mungabise, buledi "wodulidwa" mwina ndiye mlendo wocheperako pagome. Ndiwo, nkhomaliro imakhala yopatsa thanzi, chakudya chimakhala "chowonekera bwino" komanso chokoma, ndipo ngati muyika phala kapena chokoleti pamulu wa mkate wonunkhira komanso wofunda, mumalandira mchere wokoma kwambiri padziko lapansi… Awa ndi malingaliro a anthu ambiri omwe Zakudya za tsiku ndi tsiku zimaphatikizapo mkate wosavuta wa "sliced".
Akatswiri a zakudya ali ndi maganizo osiyana pa izi. Iwo amati okonda buledi woyera ndi ufa wapamwamba kwambiri amakhala ndi mwayi wopezeka ndi matenda a shuga kapena kunenepa kwambiri ndi madokotala.
Ufa wa tirigu wapamwamba kwambiri umakhala ndi wowuma ndi gilateni woyengedwa - ufa wosalala mulibe chinangwa ndi ulusi wofunikira m'thupi.
Komanso, anthu ndi gilateni tsankho, kumwa mankhwala phala (tirigu, balere, rye, oats, mapira) akhoza kukumana ndi maonekedwe zosasangalatsa ngati flatulence, ululu m'mimba, ululu m`malo olumikizirana mafupa, etc.
Mkate woyera uli ndi index ya glycemic index. Ndikulowa kwake mthupi, kuchuluka kwa shuga m'magazi kumakwera mwachangu, ndipo, chifukwa chake, kutulutsa gawo lalikulu la insulin. Ndi chifukwa cha insulini kuti chakudya sichimatumizidwa kukalimbikitsa chiwindi ndi minofu, koma kuti chizisungidwa m'malo osungira mafuta.
Council: Sinthanitsani buledi woyambirira ndi zinthu zonse zophikidwa ndi tirigu. Komanso mverani mkate wa imvi ndi bulauni. Mwanjira ina iliyonse, onetsetsani kuchuluka kwa zomwe mwadya (ngati mumadya pafupifupi 2000 kcal patsiku, ndiye kuti payenera kukhala 50 g ya chakudya m'mbale, ndipo 100 g ya mkate woyera uli ndi 49 g wa chakudya).
8. Mabala a chokoleti
Choyamba, ziyenera kumveka kuti chokoleti chakuda chopangidwa kuchokera kuzipangizo zapamwamba kwambiri ndi mipiringidzo ya chokoleti sizofanana. "Mabwalo" angapo amadzimadzi owawa (kuyambira 70% koko mu kapangidwe kake) patsiku sangapweteke munthu wathanzi (komanso, nyemba za koko zomwe zimapanga zokometsera zabwino kwambiri ndi antioxidant yabwino). Koma mipiringidzo ya chokoleti (pano zosakaniza "zolondola" ndizokayikitsa kuti zingapezeke), zowonjezeredwa ndi nougat, mtedza, popcorn ndi zokometsera zina, sizingapereke bonasi iliyonse yosangalatsa (nthawi zambiri, imakhala ndi zosowa za tsiku ndi tsiku za shuga).
Musaiwale kuti kuchuluka kwakukulu kwa shuga patsiku ndi 50 g (masupuni 10). Ndipo ngakhale pamenepo, mu 2015, WHO idalangiza kuti musasiye zopitilira 10% zamagetsi zomwe mumadya tsiku lililonse kuti mugawire shuga waulere, ndikuyesetsanso kuchepetsa shuga mu 25 g (ma supuni 5 ).
Council: Ngati moyo wopanda chokoleti ukuwoneka wosatheka, sankhani chokoleti chakuda popanda zowonjezera. Chifukwa cha kukoma kwake, sizokayikitsa kuti mutha kudya kwambiri, koma chiphaso chofunikira kuubongo chokhudza kulandira mchere womwe umasilira udzatumizidwa.
9. Zakumwa zokoma
Ambiri aife sitimvera zakumwa zathu popanga zakudya zathu. Koma pachabe! Mu lita imodzi yokha ya soda wofiirira wodziwika bwino, pali pafupifupi 1 g shuga, mchidebe chomwecho cha madzi amphesa opangidwanso mdera la 110 g wa shuga. Izi ndizofunikira kwambiri, poganizira kuti sizoyenera kupitilira 42 g patsiku.
Kuphatikiza apo, ndikofunikira kukumbukira kuti zakumwa zotsekemera mwanjira ina zimakhudza chilakolako - zimapangitsa kuti munthu akhale wosakhutira ndikudzutsa chilakolako chodya china "china chokoma".
Council: Chotsani zakumwa zosakaniza ndi zakudya zanu. Ma compote ndi zakumwa za zipatso zokonzedwa kunyumba zitha kukhala zolowa m'malo zabwino. Kumbukirani kuti timadziti tatsopano timakhala ndi ma calories ambiri. Sungunulani madzi abwino "abwino" - izi zithandizira kuchepetsa kuchuluka kwa shuga pakupanga.
10. Zakumwa zoledzeretsa
Zambiri zanenedwa za kuopsa kwa zakumwa zoledzeretsa, zofooka komanso zamphamvu. Kuopsa kwa ngozi, kuvulala kunyumba, kukula kwa matenda amtima, kuwonongeka kwa chiwindi, khansa - mndandanda wazomwe zakumwa zoledzeretsa zitha kupitilizidwa kwanthawi yayitali.
Amakhulupirira kuti vinyo wofiira wouma siowononga thanzi, ndipo amatha kuthandizanso kuthana ndi matenda amtima. Koma akatswiri a zamankhwala amatsimikizira kuti palibe chinthu chonga mlingo woyenera. Ngati yayikidwa, ndiye kuti sizingadutse 15-20 ml. Gwirizanani, ndi anthu ochepa omwe amatha kuchezera supuni ziwiri za vinyo ...
CouncilPewani mowa pang'ono kapena pang'ono. Narcologists amalangiza mwamphamvu kuti asapitirire kuchuluka kwa malita 8 a mowa wopanda chodetsa pachaka kwa amuna (30% yochepera kwa akazi). Kumbukirani kuti mowa uli ndi ma calorie ambiri (100 ml ya vinyo wofiira wouma uli ndi 65 kcal), ndipo imapangitsa chidwi chofuna kudya.
Chifukwa chiyani zakudya zopanda pake ndizosokoneza
Gwirizanani, anthu ochepa pa 2 am amafuna kudya broccoli kapena masamba obiriwira a saladi. Pazifukwa zina, chithunzi chosiyaniranatu chimajambulidwa pamutu panga - ndipo, chabwino, apulo kapena nthochi.
Chokoma chimatanthauza njira zovulaza, zopanda kulawa zothandiza. Nthawi zambiri timamva malingaliro oterewa pachakudya. Kodi ndichifukwa chiyani ma batala ochokera ku cafe chofulumira amakhala onunkhira kwambiri, tchipisi tomwe tili mchitini chotsekemera kwambiri, ndi sangweji yoyera ya mkate yokhala ndi mkaka wokhazikika imatseka maso anu mosangalala?
Pali mayankho osachepera awiri. Choyamba, munthu amapangidwa mwachisawawa kudya chakudya chomwe chimatsimikizira kuwonjezeka kwa mlingo wa hormone dopamine (yomwe ili ndi chimwemwe, kukhutira, maganizo abwino) m'thupi, komanso imathandizira kupulumuka muzovuta. Ndipo izi, nthawi zambiri, ndi zakudya zama calorie ambiri. Kachiwiri, opanga amaphatikiza zinthu zomwe zili muzinthu zoyipa koma zokoma zomwe zimapangitsa kukoma kwazinthuzo kukhala kosunthika momwe kungathekere, komanso kusasinthika kwake kukhala kosangalatsa momwe kungathekere. Ndipo nthawi zambiri, izi sizimangokhala nyemba za vanila kapena nyemba za koko, koma zokometsera (monga munthu yemwe ali ndi malingaliro olemera kwambiri angaganizire), zowonjezera zokometsera, utoto, shuga, mchere, zotetezera.
Zowonjezera zowonjezera zakudya m'thupi
Kuwerenga kapangidwe kazakudya zovulaza, mutha kumva ngati katswiri wamankhwala weniweni. Ndipo mfundo apa siili pofunafuna "wopereka" mavitamini, ma micro- ndi macro-elements, zakudya pa chizindikiro. Chowonadi ndi chakuti pa mankhwala, omwe, angawoneke, ayenera kukhala ndi zigawo ziwiri kapena zitatu, mndandanda wa mizere ingapo walembedwa.
Ngati mupeza chimodzi mwazipanganazi, ganizirani zongosiya. Komanso, kumbukirani kuti zosakaniza nthawi zambiri zimagwirira ntchito limodzi, ndipo zovuta zawo pamthupi zimangowonekera pakapita kanthawi.
- E-102. Mtengo wotsika mtengo wa tartrazine (uli ndi mtundu wachikaso wagolide). Amagwiritsidwa ntchito popanga zakumwa, yogati, msuzi wapompopompo, makeke.
- 121. Uwu ndi utoto wofiira wa banal. Mwa njira, ku Russia chowonjezera chakudyachi sichiloledwa.
- 173. Ndi zotayidwa mu mawonekedwe a ufa. Nthawi zambiri amagwiritsidwa ntchito pokongoletsera zokongoletsera. Ku Russia, izi ndizosaloledwa kugwiritsa ntchito.
- E-200, E-210. Sorbinic ndi benzoic zidulo anawonjezera kuti zikuchokera mankhwala, alumali moyo wake ayenera kupangidwa motalika momwe angathere.
- E-230, E-231, E-232. Nthawi zambiri kuseri kwa mayinawa ndi phenol, yomwe imatha kupangitsa zipatso kunyezimira ndikuwonjezera mashelufu awo kwa nthawi yayitali.
- E - 250. Nitrite ya sodium sikuti ndi yosungira, komanso ndi mtundu. Zitha kupezeka pafupifupi mitundu yonse ya dipatimenti ya nyama, komwe amagulitsidwa zogulitsa: soseji, soseji, ham, nyama. Popanda chophatikizira ichi, mankhwalawa amatha kuwoneka ngati "imvi" m'lingaliro lenileni komanso lophiphiritsa la mawuwa, amatha kusungidwa kwa masiku angapo ndipo amakhala ndi chidwi kwambiri ndi mabakiteriya.
- E - 620-625, E 627, E 631, E 635. Monosodium glutamate ndi mankhwala ofanana ndi glutamic acid (chifukwa chake, chipatso kapena ndiwo zamasamba zomwe zangotengedwa kuchokera ku nthambi zimanunkhiza). Izi zimathandizira kukoma ndi kununkhira kwa malonda. Komanso, pafupifupi chilichonse - kuyambira phwetekere mpaka mpukutu wa sinamoni.
- E-951. Ndi cholowa m'malo mwa shuga chotchedwa aspartame. Amagwiritsidwa ntchito kwambiri m'makampani ophika buledi, popanga zakumwa zopangira kaboni, chingamu, yoghurts.
- E-924. Mothandizidwa ndi potaziyamu bromate, mkatewo umakhala wofewa, wowuma mpweya komanso umasungunuka pakamwa.
- Mafuta a hydrogenated masamba. Chophatikizachi chimagwiritsidwa ntchito kuonjezera mashelufu a malonda, kuti mapangidwe ake ndi mawonekedwe asasinthe. Yang'anani mu margarine wolimba, muesli, pizza, zinthu zophika.