Zamkatimu
Posachedwapa tatsiriza kafukufuku wamkulu kwambiri wazakudya. Zinakhala kuyambira 1990 mpaka 2017, ndipo asayansi ophatikiza 130 ochokera kumayiko 40, omwe adasanthula zambiri pazakudya za anthu ochokera m'maiko 195.
Ndipo akatswiri anapeza zotani? Izi zitha kutengedwa ngati maziko pokonzekera zakudya zathu.
1. Kusowa zakudya m'thupi kumavulaza thanzi
Zokhazokha pazinthu zazikuluzikulu pazakudya za piramidi zimaphedwadi. Ndipo siotetezeka kuposa Kusuta, kuthamanga kwa magazi, kunenepa kwambiri, cholesterol, komanso zoopsa zina zilizonse zathanzi. Ngakhale anthu onenepa omwe amadya mosiyanasiyana osadziletsa amangokhala ndi mwayi wokhala ndi moyo wautali kuposa omwe amalimbikitsa zakudya zoperewera. Mwachitsanzo, kusapezeka kwa chakudya chama carbohydrate, makamaka kuchokera ku mbewu zonse, kumayambitsa imfa imodzi mwa zisanu.
Mu 2017 chifukwa chakusowa kwa zakudya m'thupi adamwalira 10.9 miliyoni, ndipo Kusuta - 8 miliyoni. Chakudya choperewera chimayambitsa matenda amtima, matenda ashuga, ndi Oncology, zomwe ndizomwe zimayambitsa kufa.
Idyani zosiyanasiyana ndipo musagwiritse ntchito molakwika mono-diets.
2. "Imfa yoyera" - osati yokoma koma yamchere
Chimene chimayambitsa kufa ndi mavuto akudya si shuga kapena mchere ayi… Ndiponsotu, anthu safunika kupitilira 3,000 mg patsiku, ndipo kumwa kwenikweni ndi 3,600 mg. Mchere wambiri umaloŵa m'thupi kuchokera ku zakudya zokonzedwa kale. Chifukwa chake simumayang'ana m'madipatimenti aliwonse azakudya zopangidwa kale m'misika yayikulu ndikuphika kunyumba nthawi zambiri muli nokha.
3. Maziko a piramidi yazakudya - njere zonse
Ngati mndandanda uli ndi mbewu zochepa, umavutika ndi thupi la munthu. Chofunika - 100-150 g patsiku, ndipo kumwa kwenikweni ndi 29 g. … Mkate wonse wa tirigu ndi tirigu ayenera kukhala maziko a zakudya zabwino. Chifukwa chachikulu chaimfa zokhudzana ndi zakudya m'maiko omwe kale anali USSR, kusakwanira kudya mbewu zonse.
4. Zipatso m'mawa ndi madzulo
Chosowa pamndandanda wazipatso chimakhudzanso thanzi. Chofunika - 200-300 magalamu patsiku (maapulo apakatikati 2-3), ndi kumwa kwenikweni - 94 g (Apple yaying'ono).
Gwero la mafuta athanzi ndi zinthu zambiri zofufuza ndi mavitamini - ndi mitundu yonse ya mtedza ndi mbewu. Amafuna kuchuluka - magalamu 16 mpaka 25 patsiku (magawo khumi ndi awiri a mtedza), ndi kumwa kwenikweni - zosakwana magalamu atatu (theka limodzi ndi theka la mtedza). Norm - ochepa mtedza kapena mbewu.
6. Zamasamba monga maziko a zakudya
Munthu amafunika kuchuluka kwa ndiwo zamasamba ndi 290-430 g patsiku (5 mpaka 7 kaloti wapakatikati), ndipo kumwa kwenikweni ndi 190 g (3 kaloti wapakatikati). Musaope "mbatata" mbatata ndi kaloti wokoma kapena dzungu; idyani zomwe mumakonda. Zamasamba zonse ndizothandiza kuteteza anthu kuti asafe msanga.