Nchifukwa chiyani anthu ambiri omwe amadya zamasamba akuzimitsa mbaula zawo ndikuyamba kudya zakudya zosaphika masiku ano, kuphunzira luso la "kusaphika"? Chifukwa chake chiyenera kufunidwa chifukwa chakuti lingaliro lakuti zakudya zokhala ndi zomera zosaphika ndizopatsa thanzi kwambiri zikukula kwambiri. Ambiri amakhulupirira kuti zomera zosakonzedwa zimakhala ndi mankhwala omwe mbale zomwe zimakhala ndi zakudya zomwe zimaphikidwa zimakhalabe. Anthu omwe amadya zomera zosaphika amakhulupirira kuti chakudya choterocho chimawapatsa mphamvu zambiri, chimayambitsa ntchito zamaganizo ndikuyeretsa thupi la poizoni. Othandizira zakudya zosaphika zakudya amapatsidwa mphatso yeniyeni yokopa, kotero kuti chiwerengero cha otsatira mchitidwewu chikuwonjezeka pang'onopang'ono. Mosakayikira, zomera zosaphika ndizofunika kwambiri pazakudya zopatsa thanzi. Ubwino waukulu wodya mbewu zosaphika ndi izi:
- Kuchepetsa nkhawa.
- Kuwongolera m'maganizo.
- Kulimbikitsa chitetezo cha mthupi.
- Normalization wa magazi.
- Kulimbikitsa ndondomeko ya mineralization ya fupa minofu ndi kuchepetsa chiopsezo cha osteoporosis okalamba.
- Kuchepetsa chiopsezo chokhala ndi matenda a mtima, komanso kukulitsa kuchuluka kwa cholesterol yayikulu kwambiri ya lipoprotein.
- Kuonjezera mphamvu ya thupi yolimbana ndi matenda a shuga komanso kuchepetsa kulemera kwa thupi.
Chimodzi mwa zifukwa zazikulu zomwe tiyenera kudya zomera zosaphika ndikuti zimakhala ndi ma enzyme "amoyo" omwe amaganiziridwa kuti amathandiza thupi kuti ligwire ntchito yake yogaya chakudya. Ochirikiza zakudya zaiwisi za chakudya amatsutsa kuti akatenthedwa, ma enzyme opindulitsa muzakudya amawonongeka ndipo mtengo wawo wopatsa thanzi umachepa. Koma, zoona zake, ma enzymes amasintha (kusintha kwawo kwachilengedwe) mothandizidwa ndi acidity ya m'mimba, kotero ngakhale chakudya chosaphika chokhala ndi ma enzyme chimakumana ndi zomwezo.
The yaiwisi chakudya zakudya si latsopano chodabwitsa. Malingaliro otchuka akale a kadyedwe ndi thanzi amatsitsimutsidwanso m'zaka zamtsogolo ndikuwonetsedwa ngati zatsopano. Chotero, wansembe wa Presbyterian Sylvester Graham analimbikitsa kudya zakudya zosaphika kale mu 1839. Iye anakana chithandizo cha kutentha kulikonse kwa chakudya ndipo anatsutsa kuti matenda angagonjetsedwe kokha ndi zakudya zosaphika. Komabe, Ellen White, mlaliki wodziŵika wa Adventist amene anaika chisamaliro chachikulu ku zakudya, analimbikitsa ponse paŵiri zakudya zosaphika ndi zophika. Anatsindikanso kuti mankhwala ena amayenera kuthandizidwa ndi kutentha kwambiri. Tikatengera mabuku ake, m’nyumba mwake ankaphika kapena kuphika mbatata ndi nyemba, kuphika phala ndi kuphika buledi. Ndikofunikira kwambiri kuwiritsa kapena kuphika nyemba, mbewu ndi zakudya zina zama carbohydrate chifukwa zimagayidwa bwino motere (mapuloteni aiwisi ndi zowuma zimakhala zovuta kugaya). Kukonza zakudya zophikira n'kofunikanso kuti chakudya chisungidwe panthawi yomwe chakudya chatsopano chikusowa. Pamene chithandizo cha kutentha chikuchitidwa bwino, mavitamini ndi mchere amatayika pang'ono. Otsatira a yaiwisi chakudya zakudya amakhulupirira kuti kutentha mankhwala mankhwala otembenuka organic mawonekedwe a mchere mu inorganic, mmene iwo bwino odzipereka ndi thupi. Chowonadi ndi chakuti kutentha sikuwononga mchere mwanjira iliyonse. Komabe, mchere ukhoza kutsukidwa kuchokera ku masamba ngati uwiritsidwa ndi madzi ambiri, omwe amatsanuliridwa. Zambiri zonena za ochirikiza zakudya zosaphika zikuwoneka kuti sizikutsimikiziridwa mokwanira, malinga ndi malingaliro asayansi, ngakhale zolakwika.
Kodi chimachitika ndi chiyani pazamankhwala chifukwa cha chithandizo cha kutentha? Zofunsidwa 1: Zakudya zowiritsa, zophikidwa ndi zokonzedwanso zili ndi thanzi lochepa. Kwenikweni: Kuphika zakudya kungayambitse kutaya kwa mavitamini angapo osamva kutentha, monga vitamini C. Mbeu zogayidwa kapena zoyengedwa zimataya mchere wambiri ndi mavitamini. Zofunsidwa 2: Kutentha kwa mankhwala kumawononga ma enzymes onse omwe ali muzomera, pambuyo pake thupi limagwiritsa ntchito mphamvu popanga ma enzymes atsopano. Kwenikweni: Malo a acidic am'mimba (acidity level 2-3) amalepheretsa ma enzyme asanalowe m'matumbo aang'ono. Chifukwa chake, ma enzymes omwe ali muzakudya zosaphika samadutsa m'mimba. Zofunsidwa 3: Kuyika mbewu ndi mtedza kumapangitsa kuti ma enzyme inhibitors owopsa asungunuke, zomwe zimapangitsa kuti mbewu ndi mtedza ukhale wotetezeka komanso wodyedwa. Kwenikweni: Kuviika mbewu ndi mtedza sikuchotsa bwino ma enzyme inhibitors. Kuphika kunyumba kwachizolowezi kumawononga zambiri mwazinthu izi. Zofunsidwa 4: Kutenthetsa mafuta kumapangitsa kuti mafuta ake asandutsidwe kukhala ma trans mafuta acid. Kwenikweni: Izi zimatheka pokhapokha pogwiritsa ntchito chothandizira mafakitale. Kutenthetsa mafuta mu poto yotseguka kungapangitse kuti mafuta asungunuke ndikuwonongeka, koma ma trans mafuta acid sangapangidwe panthawi yophikira. Tiyenera kukumbukira kuti zakudya zokonzedwanso zili ndi ubwino wake. Umboni wochita kafukufuku ukusonyeza kuti kuphika kumatulutsa lycopene ndi carotenoid zina zambiri (pigment zopezeka mu zipatso zachikasu, zofiira, ndi malalanje ndi masamba obiriwira) zomwe thupi limatha kuyamwa. Nthawi zambiri, kusiyana kwa bioavailability kumakhala madongosolo angapo apamwamba kwambiri mokomera zakudya zosinthidwa. Carotenoids amadziwika kuti amathandizira chitetezo chamthupi komanso amachepetsa chiopsezo chokhala ndi matenda amtima ndi khansa. Kuphika mkate ndi yisiti kumayambitsa enzyme phytase, yomwe imaphwanya phytic acid ndikuwonjezera kuyamwa kwa zinki ndi calcium. Kupezeka kwa mcherewu mu buledi wathyathyathya kapena mbewu zosaphika ndizochepa. Njira yophika ndi yokazinga imapangitsa kuti mapuloteniwo asokonezeke ndipo wowuma kuti akhwime, zomwe zimawonjezera digestibility ya mankhwalawa. Nyemba zowiritsa zimawononga zoletsa kukula komanso zimathandiza kuthana ndi vuto la flatulence. Ma oligosaccharides oyambitsa flatulence mu nyemba amachotsedwa pang'ono ndi njira zophikira. Kuphika kumakhala ngati njira yodzitetezera ku mabakiteriya owopsa komanso owopsa. Kwa mbali zambiri, poizoni wa zakudya amayamba chifukwa cha zakudya zosaphika kapena zosapsa zomwe zimakhala ndi salmonella ndi E. coli. Kutentha kokwanira kumafunika kuwononga zamoyo zowopsa izi. Kuchokera pazomwe tafotokozazi, ndiye kuti kudya zakudya zosaphika kumakhala ndi zovuta zake. Ngakhale zakudya zosaphika zimatha kukhala zathanzi, chakudya chambiri chosaphika sichili lingaliro labwino kwambiri.