Maganizo a akatswiri okhudzana ndi zakudya zamasamba ayamba kusintha, makamaka kumadzulo. Ndipo ngati odya zamasamba akale nthawi zambiri amakhala "kuyitanitsa kwamtima", tsopano anthu ochulukirapo amakana nyama, ndikuyembekeza kusintha thanzi lawo. Kafukufuku wazaka makumi angapo zapitazi wasonyeza kuti kudzaza thupi ndi mapuloteni a nyama, zopatsa mphamvu, ndi mafuta a saturated kumawonjezera chiopsezo cha matenda ambiri.
Odyera zamasamba nthawi zambiri amakhala pazifukwa zamakhalidwe, zamakhalidwe kapena zachipembedzo - mosasamala kanthu za malingaliro a madokotala komanso ngakhale zotsutsana nazo. Chotero, pamene Bernard Shaw anadwala tsiku lina, madokotala anamchenjeza kuti sakachira ngati sakayamba kudya nyama mwamsanga. Anayankha ndi mawu omwe adadziwika kuti: "Ndinapatsidwa moyo ngati ndidya nyama ya nyama. Koma imfa ndi yabwino kuposa kudya nyama” (iye anakhala ndi moyo zaka 94).
Komabe, kukana nyama, makamaka ngati izo limodzi ndi kukana mazira ndi mkaka, mosalephera kumapangitsa kusiyana kwambiri mu zakudya. Kuti mukhalebe wathunthu komanso wokwanira, simuyenera kungosintha nyama ndi zakudya zofananira, koma lingaliraninso zakudya zanu zonse.
ZOKHUDZA NDI ZOKHUDZA ZOTHANDIZA ZOTHANDIZA
Mmodzi wa iwo amene anakayikira kulondola kwa postulate ponena za phindu ndi kufunikira kwa mapuloteni a nyama anali Dr. T. Colin Campbell, wophunzira wa yunivesite ya Georgia (USA). Atangomaliza maphunzirowa, wasayansi wachinyamatayo adasankhidwa kukhala wotsogolera ntchito yaku America yolimbikitsa zakudya za ana ku Philippines.
Ku Philippines, Dr. Campbell anayenera kufufuza zifukwa za kuchuluka kwa kansa ya chiwindi pakati pa ana akumeneko. Panthawiyo, anzake ambiri ankakhulupirira kuti vutoli, mofanana ndi mavuto ena ambiri a thanzi pakati pa anthu a ku Philippines, linali chifukwa cha kusowa kwa mapuloteni m'zakudya zawo. Komabe, Campbell adafotokoza zachilendo: ana ochokera m'mabanja olemera omwe sanakumanepo ndi kusowa kwa zakudya zomanga thupi nthawi zambiri amadwala khansa ya chiwindi. Posakhalitsa ananena kuti chimene chimayambitsa matendawa ndi aflatoxin, yomwe imapangidwa ndi nkhungu zomwe zimamera pa mtedza ndipo zimakhala ndi khansa. Poizoni imeneyi inalowa m’thupi la ana limodzi ndi batala wa mtedza, popeza akatswiri a mafakitale a ku Philippines ankagwiritsa ntchito mtedza wosauka kwambiri, wa nkhungu popanga mafuta, omwe sakanatha kugulitsidwanso.
Ndipo komabe, n’chifukwa chiyani mabanja olemera ankadwala kaŵirikaŵiri? Campbell adaganiza kuti atenge mozama ubale womwe ulipo pakati pa zakudya ndi kukula kwa zotupa. Kubwerera ku US, adayamba kafukufuku yemwe adatha pafupifupi zaka makumi atatu. Zotsatira zawo zidawonetsa kuti kuchuluka kwa mapuloteni m'zakudya kumathandizira kukula kwa zotupa zomwe zidayamba kuyambika. Wasayansiyo adawonetsa kuti makamaka mapuloteni a nyama amakhala ndi zotsatirapo, pakati pawo mapuloteni amkaka a casein. Mosiyana ndi zimenezi, mapuloteni ambiri a zomera, monga tirigu ndi soya, sankakhudza kwambiri kukula kwa chotupa.
Kodi zingakhale kuti chakudya cha nyama chili ndi zinthu zapadera zomwe zimathandizira kukula kwa zotupa? Ndipo kodi anthu amene amadya kwambiri nyama amadwala khansa nthawi zambiri? Kafukufuku wapadera wa epidemiological adathandizira kuyesa lingaliro ili.
PHUNZIRO LA CHINA
M’zaka za m’ma 1970, nduna yaikulu ya ku China Zhou Enlai anapezeka ndi khansa. Matendawa panthawiyi anali atafika pachimake cha matendawa, komabe adalamula kuti pakhale kafukufuku wapadziko lonse kuti adziwe kuti ndi anthu angati ku China omwe amamwalira chaka chilichonse ndi mitundu yosiyanasiyana ya khansa, ndipo mwinamwake kupanga njira zopewera matendawa.
Chotsatira cha ntchitoyi chinali mapu atsatanetsatane a chiwerengero cha imfa kuchokera ku mitundu 12 ya khansa m'maboma 2400 pakati pa anthu 880 miliyoni kwa zaka 1973-1975. Zinapezeka kuti chiwopsezo cha kufa kwa mitundu yosiyanasiyana ya khansa m'malo osiyanasiyana ku China chinali ndi mitundu yambiri. Mwachitsanzo, m’madera ena, anthu 3 pa 100 alionse amafa ndi khansa ya m’mapapo, pamene m’madera ena anali 59. Kwa khansa ya m'mawere, 0 m'madera ena ndi 20 mwa ena. Chiwerengero chonse cha anthu omwe amafa ndi mitundu yonse ya khansa chinali pakati pa anthu 70 mpaka 1212 pa 100 pachaka. Komanso, zinaonekeratu kuti mitundu yonse ya khansa yopezeka ndi khansa inasankha pafupifupi madera ofanana.
M'zaka za m'ma 1980, Pulofesa Campbell's Cornell University adayendera Dr. Chen Jun Shi, wachiwiri kwa mkulu wa Institute of Nutrition and Food Hygiene ya Chinese Academy of Preventive Medicine. Ntchito idapangidwa, yomwe ofufuza ochokera ku England, Canada ndi France adalumikizana nawo. Lingaliro linali lozindikira ubale womwe ulipo pakati pazakudya ndi kuchuluka kwa khansa, ndikufanizira izi ndi zomwe zidapezeka m'ma 1970.
Panthawiyo, zinali zitadziwika kale kuti zakudya zakumadzulo zomwe zili ndi mafuta ambiri ndi nyama komanso zakudya zochepa zamafuta zimagwirizanitsidwa kwambiri ndi matenda a khansa ya m'matumbo ndi khansa ya m'mawere. Zinawonekanso kuti chiwerengero cha khansa chinawonjezeka chifukwa chotsatira kwambiri zakudya zakumadzulo.
Zotsatira za ulendowu zinali Project China-Cornell-Oxford, yomwe tsopano imadziwika kuti China Study. Maboma 65 olamulira omwe ali m'zigawo zosiyanasiyana za China adasankhidwa ngati zinthu zophunzirira. Ataphunzira mwatsatanetsatane zakudya za anthu 100 osankhidwa mwachisawawa m'chigawo chilichonse, asayansi alandira chithunzi chokwanira cha makhalidwe abwino m'chigawo chilichonse.
Zinapezeka kuti kumene nyama inali mlendo wosowa patebulo, matenda owopsa anali ochepa kwambiri. Kuphatikiza apo, matenda amtima, shuga, dementia, ndi nephrolithiasis anali osowa m'madera omwewo. Koma matenda onsewa a Kumadzulo ankaonedwa ngati chotulukapo chofala ndi chosapeŵeka cha ukalamba. Zofala kwambiri kotero kuti palibe amene adaganizapo kuti matenda onsewa akhoza kukhala chifukwa cha kusowa kwa zakudya m'thupi - matenda owonjezera. Komabe, Kafukufuku wa ku China anasonyeza zimenezo, chifukwa chakuti m’madera amene chiŵerengero cha anthu odya nyama chinawonjezereka, mlingo wa cholesterol m’mwazi posapita nthaŵi unayamba kukwera, ndipo chifukwa cha zimenezi kufala kwa kansa ndi matenda ena aakulu.
ZINTHU ZONSE NDI ZABWINO PAMODZI
Kumbukirani kuti chomangira chachikulu cha zamoyo ndi mapuloteni, ndipo chomangira chachikulu cha mapuloteni ndi ma amino acid. Mapuloteni omwe amalowa m'thupi ndi chakudya amayamba kugawidwa kukhala ma amino acid, kenako mapuloteni ofunikira amapangidwa kuchokera ku ma amino acid awa. Pazonse, ma amino acid 20 akuphatikizidwa mu kaphatikizidwe ka mapuloteni, omwe 12 akhoza kumangidwanso ngati kuli kofunikira kuchokera ku carbon, nitrogen, oxygen, phosphorous, ndi zina zotero. . Ndicho chifukwa chake amatchedwa ofunikira.
Zinyama zonse zimakhala ndi mapuloteni ambiri, omwe amakhala ndi ma amino acid 20. Mosiyana ndi mapuloteni a nyama, mapuloteni a zomera samakhala ndi ma amino acid onse nthawi imodzi, ndipo kuchuluka kwa mapuloteni muzomera kumakhala kochepa poyerekeza ndi nyama.
Mpaka posachedwa, ankakhulupirira kuti mapuloteni ambiri, amakhala bwino. Komabe, tsopano zikudziwika kuti ndondomeko ya mapuloteni a metabolism imatsagana ndi kuwonjezeka kwa ma radicals aulere ndi mapangidwe a poizoni wa nayitrogeni, omwe amathandiza kwambiri pa chitukuko cha matenda aakulu.
KUSIYANA KWA MAFUTA
Mafuta a zomera ndi nyama ndi osiyana kwambiri ndi katundu. Mafuta a nyama ndi wandiweyani, owoneka bwino komanso osagwirizana, kupatula mafuta a nsomba, pomwe mbewu, m'malo mwake, nthawi zambiri zimakhala ndi mafuta amadzimadzi. Kusiyana kwakunja kumeneku kumafotokozedwa ndi kusiyana kwa mankhwala a masamba ndi mafuta a nyama. Mafuta a saturated mafuta acid ndi amene amapezeka kwambiri m’mafuta a nyama, pamene mafuta a saturated mafuta acids amakhala ambiri m’mafuta amasamba.
Zonse zodzaza (zopanda zomangira ziwiri) ndi monounsaturated (ndi chomangira chimodzi chawiri) mafuta acids amatha kupangidwa m'thupi la munthu. Koma mafuta acids a polyunsaturated, okhala ndi zomangira ziwiri kapena kupitilira apo, ndizofunikira kwambiri ndipo amalowa m'thupi ndi chakudya chokha, akugwira ntchito yofunika kwambiri. Makamaka, ndizofunikira pakumanga zingwe zama cell, komanso zimakhala ngati zida za kaphatikizidwe ka prostaglandins - zinthu zogwira ntchito mwakuthupi. Ndi kuchepa kwawo, kusokonezeka kwa lipid metabolism kumayamba, kagayidwe kake kamakhala kofooka, ndipo zovuta zina za metabolic zimawonekera.
ZA UPHINDO WA FIBER
Zakudya zamasamba zimakhala ndi kuchuluka kwamafuta ovuta - ma fiber, kapena fiber. Izi zikuphatikizapo, mwachitsanzo, mapadi, dextrins, lignin, pectins. Mitundu ina ya ulusi wazakudya sigayidwa konse, pomwe ina imafufuzidwa pang'ono ndi microflora yamatumbo. Ulusi wazakudya ndi wofunikira kuti thupi la munthu lizigwira ntchito bwino m'matumbo, kuteteza zinthu zosasangalatsa ngati kudzimbidwa. Kuphatikiza apo, amagwira ntchito yofunika kwambiri pomanga zinthu zosiyanasiyana zovulaza ndikuzichotsa m'thupi. Pokhala pansi pa enzymatic ndipo, mokulirapo, ma microbiological processing m'matumbo, zinthuzi zimakhala ngati gawo lazakudya la matumbo awo a microflora.
MANKHWALA OGWIRITSITSA NTCHITO ZA FOOD PLANT
Zomera, kuphatikiza zakudya, zimapanga ndikudziunjikira zinthu zambiri za biologically zogwira ntchito zosiyanasiyana, zomwe zimagwira nawo ntchito zofunika kwambiri m'thupi la munthu ndikuchita ntchito zosiyanasiyana mmenemo. Awa ndi, choyamba, mapuloteni, mafuta, chakudya, komanso mavitamini, flavonoids ndi zinthu zina polyphenolic, n'kofunika mafuta, organic mankhwala a macro- ndi microelements, etc. Zonsezi zachilengedwe zinthu, malingana ndi njira ntchito ndi kuchuluka. , onetsetsani kuti thupi limagwira ntchito bwino ndipo, ngati kuli kofunikira, mukhale ndi chithandizo chimodzi kapena china. Gulu lalikulu lazinthu zachilengedwe zachilengedwe zomwe sizipezeka m'matumbo a nyama zimatha kuchepetsa kukula kwa zotupa za khansa, kuchepetsa cholesterol ndikuletsa kukula kwa matenda amtima, komanso kulimbikitsa chitetezo chathupi. Mwachitsanzo, awa akhoza kukhala karoti ndi nyanja buckthorn carotenoids, phwetekere lycopene, mavitamini C ndi P ali zipatso ndi ndiwo zamasamba, wakuda ndi wobiriwira tiyi catechins ndi ma polyphenols amene ali ndi zotsatira zabwino pa mtima elasticity, mafuta ofunikira osiyanasiyana zonunkhira kuti ndi kutchulidwa. antimicrobial effect, ndi zina zotero.
KODI MUKUTHEKA KUKHALA POPANDA NYAMA
Monga mukuonera, zinthu zambiri zofunika zitha kupezeka kuchokera ku zomera, popeza nyama sizipanga izo. Komabe, pali zinthu zomwe zimakhala zosavuta kuzipeza kuchokera ku zakudya zanyama. Izi zimaphatikizapo ma amino acid ena komanso mavitamini A, D3 ndi B12. Koma ngakhale zinthu izi, kupatulapo vitamini B12, zitha kupezeka kuchokera ku zomera - malinga ndi kukonzekera koyenera kwa zakudya.
Kuti thupi lisavutike chifukwa cha kusowa kwa vitamini A, odyetsera zamasamba amafunika kudya masamba alalanje ndi ofiira, chifukwa mtundu wawo umatsimikiziridwa makamaka ndi zoyambira za vitamini A - carotenoids.
Sikovuta kwambiri kuthetsa vuto la vitamini D. Ma precursors a Vitamini D amapezeka osati muzakudya za nyama zokha, komanso mu yisiti ya ophika mkate ndi opangira moŵa. Kamodzi m'thupi la munthu, amasandulika kukhala vitamini D3 ndi kaphatikizidwe ka photochemical pakhungu pochita kuwala kwa dzuwa mothandizidwa ndi photochemical synthesis.
Kwa nthawi yayitali ankakhulupirira kuti odya zamasamba adzawonongedwa ndi chitsulo chosowa magazi m'thupi, chifukwa zomera zinalibe mawonekedwe achitsulo, heme iron. Komabe, tsopano pali umboni wosonyeza kuti pamene kusintha kwa mwangwiro zomera zakudya zakudya, thupi amazolowera gwero latsopano chitsulo ndi kuyamba kuyamwa sanali heme chitsulo pafupifupi komanso heme chitsulo. Nthawi yosinthira imatenga pafupifupi milungu inayi. Udindo wofunikira umachitika chifukwa chakuti muzakudya zamasamba, chitsulo chimalowa m'thupi limodzi ndi vitamini C ndi carotenoids, zomwe zimathandizira kuyamwa kwachitsulo. Zosowa zachitsulo zimakumana bwino ndi zakudya zokhala ndi nyemba, mtedza, mkate wambiri ndi oatmeal mbale, zipatso zatsopano ndi zouma (nkhuyu, ma apricots zouma, prunes, blackcurrants, maapulo, etc.), ndi masamba obiriwira ndi masamba (sipinachi), zitsamba, zukini).
Yemweyo zakudya kumathandizanso kuti normalization wa nthaka misinkhu.
Ngakhale kuti mkaka umatengedwa kuti ndi gwero lofunika kwambiri la kashiamu, ndi m'mayiko omwe chizolowezi kumwa mkaka wambiri kuti mlingo wa osteoporosis (senile kupatulira mafupa omwe amatsogolera ku fractures) ndi apamwamba kwambiri. Izi zikutsimikiziranso kuti kudya mopitirira muyeso kumabweretsa mavuto. Magwero a calcium a vegans ndi masamba obiriwira (monga sipinachi), nyemba, kabichi, radishes, ndi amondi.
Vuto lalikulu ndi vitamini B12. Anthu ndi nyama zodya nyama nthawi zambiri amadzipatsa vitamini B12 podya zakudya zochokera ku nyama. Mu herbivores, izo apanga ndi matumbo microflora. Kuphatikiza apo, vitaminiyu amapangidwa ndi mabakiteriya okhala m'nthaka. Odya zamasamba okhwima omwe amakhala m'maiko otukuka, komwe masamba amathera patebulo atatsukidwa bwino, amalangizidwa ndi akatswiri azakudya kuti amwe mavitamini B12. Choopsa kwambiri ndi kusowa kwa vitamini B12 muubwana, chifukwa kumabweretsa kusokonezeka maganizo, mavuto a minofu ndi masomphenya, ndi kusokonezeka kwa hematopoiesis.
Nanga bwanji za ma amino acid ofunikira, omwe, monga momwe ambiri amakumbukira kusukulu, sapezeka m’zomera? M'malo mwake, amapezekanso muzomera, sapezeka kawirikawiri palimodzi. Kuti mupeze ma amino acid onse omwe mukufunikira, muyenera kudya zakudya zosiyanasiyana zochokera ku zomera, kuphatikizapo nyemba ndi mbewu zonse ( mphodza, oatmeal, mpunga wa bulauni, etc.). Gulu lathunthu la amino acid limapezeka mu buckwheat.
PIRAMID YA ZAMBOTO
Pakalipano, American Dietetic Association (ADA) ndi Canadian Dietitians amavomereza mogwirizana ndi zakudya zamasamba, akukhulupirira kuti chakudya chokonzekera bwino chochokera ku zomera chimapatsa munthu zigawo zonse zofunika ndikuthandizira kupewa matenda angapo aakulu. Komanso, malinga ndi akatswiri a zakudya ku America, zakudya zoterezi ndizothandiza kwa aliyense, mumtundu uliwonse wa thupi, kuphatikizapo mimba ndi kuyamwitsa, komanso pa msinkhu uliwonse, kuphatikizapo ana. Pamenepa, tikutanthauza chakudya chokwanira komanso chopangidwa bwino chazamasamba, osaphatikizapo kupezeka kwa mtundu uliwonse wa kuperewera. Kuti zikhale zosavuta, akatswiri azakudya aku America amapereka malingaliro osankha zakudya ngati piramidi (onani chithunzi).
Maziko a piramidi amapangidwa ndi mbewu zonse (mkate wa tirigu wonse, oatmeal, buckwheat, mpunga wofiira). Zakudya izi ziyenera kudyedwa m'mawa, masana ndi chakudya chamadzulo. Amakhala ndi chakudya, mapuloteni, mavitamini a B, mchere komanso fiber.
Izi zimatsatiridwa ndi zakudya zokhala ndi mapuloteni (nyemba, mtedza). Mtedza (makamaka walnuts) ndi gwero lamafuta ofunikira. Zakudya za nyemba zimakhala ndi iron ndi zinc.
Pamwambapa pali masamba. Zamasamba zobiriwira ndi masamba zili ndi chitsulo ndi calcium, zachikasu ndi zofiira ndizochokera ku carotenoids.
Zipatso zimabwera pambuyo pa masamba. Piramidi ikuwonetsa kuchuluka kofunikira kwa zipatso, ndipo sikuyika malire awo. Pamwamba pake pali mafuta amasamba okhala ndi mafuta ofunika kwambiri. Malipiro a tsiku ndi tsiku: supuni imodzi kapena ziwiri, izi zimaganizira za mafuta omwe ankagwiritsidwa ntchito pophika komanso kuvala saladi.
Monga dongosolo lililonse lazakudya, piramidi yazamasamba ili ndi zovuta zake. Chifukwa chake, samaganizira kuti akakalamba zomanga zomanga thupi zimakhala zocheperako ndipo sizifunikanso kudya zomanga thupi zambiri. M'malo mwake, pazakudya za ana ndi achinyamata, komanso anthu omwe amagwira ntchito zolimbitsa thupi, payenera kukhala zakudya zomanga thupi zambiri.
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Kafukufuku wazaka makumi angapo zapitazi awonetsa kuti kuchuluka kwa mapuloteni a nyama m'zakudya za anthu kumayambitsa matenda ambiri osatha. Chifukwa chake, ngakhale ndizosatheka kukhala wopanda mapuloteni konse, simuyenera kudzaza thupi lanu nawonso. M'lingaliro limeneli, zakudya zamasamba zimakhala ndi ubwino pa zakudya zosakaniza, chifukwa zomera zimakhala ndi mapuloteni ochepa ndipo zimakhala zochepa kwambiri kuposa nyama.
Kuwonjezera pa kuchepetsa mapuloteni, zakudya zamasamba zimakhala ndi ubwino wina. Tsopano anthu ambiri amawononga ndalama kugula mitundu yonse ya zowonjezera zakudya munali zofunika mafuta zidulo, zakudya CHIKWANGWANI, antioxidants ndi ena ambiri malonda biologically yogwira zomera zinthu, kuiwala kotheratu kuti pafupifupi zinthu zonsezi, koma pa mtengo wodziletsa, akhoza analandira ndi. kusintha zakudya ndi zipatso, zipatso, ndiwo zamasamba, dzinthu ndi nyemba.
Komabe, ziyenera kukumbukiridwa kuti zakudya zilizonse, kuphatikizapo zamasamba, ziyenera kukhala zosiyanasiyana komanso zoyenera. Pokhapokha ngati izi zidzapindulitsa thupi, osati kuvulaza.