Intaneti ili ndi zithunzi za mabisiketi aiwisi, lasagna, pasitala ya zukini ndi msuzi wa mtedza, zokometsera zochokera ku mtedza, zipatso ndi zipatso, ndipo pali zosankha zambiri m'masitolo ndi malo odyera kwa omwe amatsatira zakudya zosaphika. Anthu amakonda kudya bwino, ndipo zakudya zosaphika zimanenedwa kukhala pafupifupi zakudya zabwino kwambiri kwa munthu. Koma kodi ndi zabwino kwa aliyense?
Zakudya zosaphika ndi chiyani?
Mawu akuti “chakudya chosaphika” amadzinenera okha. Zakudyazo zimaphatikizapo kugwiritsa ntchito zakudya zosaphika zokha. Mchere ndi zokometsera sizolandiridwa, pazipita - mafuta ozizira ozizira. Zipatso monga green buckwheat zitha kudyedwa zitamera. Anthu ambiri okonda zakudya zosaphika ndi omwe amadya zakudya zamasamba zokha, koma odya nyama adziwanso izi, komanso amadya chilichonse chosaphika, kuphatikiza nyama ndi nsomba.
Zakudya za vegan yaiwisi yazakudya zimakhala ndi masamba, zipatso, algae, njere, mtedza, mbewu ndi mbewu zomwe zidamera. Ochirikiza kayendedwe ka yaiwisi amaimba ode kuti awonjezere mphamvu ndi maganizo pamene amalimbikitsa zakudya zawo. Wolemba Anneli Whitfield, yemwe ankagwira ntchito ngati Hollywood stuntwoman, adasintha zakudya zosaphika atabala mwana. Popeza ankagona maola anayi usiku uliwonse akuyamwitsa, Anneli anakhala wodya zakudya zosaphika, anasiya kufuna kugona ndipo sasiya njira imeneyi.
Chifukwa cha kuwonjezeka kwa mphamvu, malingana ndi odyetsa zakudya zaiwisi okha, ndikuti chakudya sichimawotcha kuposa 42⁰С. Izi zimalepheretsa kuwonongeka kwa michere yofunika kuti thupi liziyenda bwino ndikusunga mavitamini, mchere ndi ma amino acid m'zakudya. Ndiko kuti, zakudya zaiwisi za chakudya si chakudya chozizira chokha, chikhoza kukhala chofunda, koma osati chotentha.
Kodi Chakudya Chachikulu Ndi Chakudya Chabwino Kwambiri?
Chithandizo cha kutentha chimawononga ma enzymes ndi michere. Komabe, kafukufuku amasonyeza kuti kuphika zakudya zambiri (monga tomato) kumapangitsa kuti zikhale zosavuta kugayidwa, ndipo kuchuluka kwa zakudya kumawonjezeka kwambiri. Kuphika nthawi yayitali ndikofunikira pazakudya zina zathanzi monga nyemba, ruby ndi mpunga wofiirira, nandolo, ndi zina zambiri.
Koma taganizirani za kukula kwa mimba. Kuchuluka kwa matumbo kumakonda kuchulukirachulukira munthu akamadya zakudya zambiri zosaphika. Zinyama monga zoweta (ng'ombe ndi nkhosa) zimakhala ndi m'mimba zamitundu yambiri kuti zigaye cellulose zomwe zimadya kuchokera ku udzu. Mabala awo a m'mimba amakhala ndi mabakiteriya omwe amathyola cellulose ndikulola kuti agayidwe.
Komanso ganizirani za nthawi kutafuna. Anyani ku Tanzania amatha maola 6 pa tsiku akutafuna. Tikadakhala ndi chakudya cha anyaniwa, tikanayenera kuthera 40% ya tsiku pakuchita izi. Chakudya chophikidwa chimapulumutsa nthawi, ndipo kutafuna kumatenga pafupifupi maola anayi patsiku.
Kodi zakudya zosaphika ndizoyenera aliyense?
Anthu onse ndi osiyana, ndipo aliyense ali ndi chidziwitso chake cha chakudya kuyambira kale. Ndikofunika kukumbukira kuti chifukwa chakuti malingaliro anu asankha kudya masamba ndi zipatso zathanzi sizikutanthauza kuti thupi lanu liri bwino.
Dongosolo la zaumoyo ku Asia limalangiza kuti zakudya zochokera ku zakudya zosaphika zamasamba sizoyenera kwa anthu "ozizira", ndiko kuti, omwe ali ndi manja ndi mapazi ozizira, khungu lotumbululuka komanso lochepa thupi. Mikhalidwe yoteroyo imatha kuwongoleredwa mwa kudya zakudya zophikidwa, zomwe zimakhala ndi zakudya zomwe zimatenthetsa thupi, monga oats, balere, chitowe, ginger, madeti, parsnips, zilazi, kabichi, ndi batala. Koma kwa anthu omwe amasonyeza zizindikiro za "kutentha" (khungu lofiira, kumva kutentha), chakudya chambiri chodyera chimapindula.
Mavuto azaumoyo pazakudya zosaphika
Vuto lalikulu la zakudya zosaphika ndizoti anthu sangalandire zakudya zofunika zokwanira. Vuto lina ndikuponderezedwa kwa njira zina zofunika m'thupi (monga kaphatikizidwe ka mahomoni) chifukwa cha kuchepa kwa mphamvu.
Munthu amatha kuyamwa ma phytochemicals ambiri muzakudya zosaphika (monga sulforaphane mu broccoli), pomwe zakudya zina zimatha kukhala ndi zocheperako (monga lycopene kuchokera ku tomato ndi carotenoids kuchokera ku kaloti, zomwe zimawonjezera chidwi chawo pophika).
Odya zakudya zosaphika amathanso kukhala ndi ma vitamini B12 otsika ndi HDL ("cholesterol yabwino"). Amino acid homocysteine atha kuchulukitsidwa, zomwe zimalumikizidwa ndi chiopsezo chowonjezeka cha matenda amtima.
Amayi omwe amadya zakudya zosaphika ali pachiwopsezo chokhala ndi amenorrhea pang'ono kapena kwathunthu. (kusasamba). Amuna angazindikirenso kusintha kwa mahomoni oberekera, kuphatikizapo kuchepa kwa testosterone.
Ndipo vuto linanso losasangalatsa: kutupa. Kudya ulusi wambiri womwe umapezeka mu zipatso ndi ndiwo zamasamba kumayambitsa kutupa, kufupika, komanso chimbudzi chotayirira.
Kusintha ndi chakudya chosaphika
Kuchenjera kumakhala kofunikira nthawi zonse, makamaka pankhani ya chakudya. Ngati mukufuna kuyesa kudya zakudya zosaphika, zichitani pang'onopang'ono komanso pang'onopang'ono, poyang'anitsitsa dziko ndi momwe zimakhudzira maganizo anu ndi thupi lanu. Kwambiri mu nkhani iyi si maganizo abwino. Akatswiri otsogola azakudya amalangiza kusuntha pang'onopang'ono ndikuyang'ana 100-50% osati 70% yaiwisi.
Akatswiri ambiri a kadyedwe amavomereza kuti nthawi yabwino yopezera zakudya zosaphika ndi chilimwe. Thupi limatha kusamalira bwino chakudya chosaphika, chosakonzedwa bwino. M'dzinja ndi m'nyengo yozizira, kutentha, zakudya zophika zimakhala zosavuta kugayidwa, zimakhala ndi zotsatira zabwino pamaganizo ndi thupi. Koma nthawi zonse penyani ubwino wanu ndi zomverera m'thupi!