Mukufuna kupewa matenda. Kudya zamasamba ndikothandiza kwambiri kupewa ndi kuchiza matenda a mtima komanso kumachepetsa chiopsezo cha khansa kusiyana ndi chakudya cha anthu ambiri a ku America.* Kudya zakudya zamasamba zokhala ndi mafuta ochepa ndi njira imodzi yothandiza kwambiri yothetsera kapena kupewa matenda a mtima. Matenda amtima amapha anthu aku America 1 miliyoni chaka chilichonse ndipo ndiwo omwe amayambitsa kufa ku US. Joel Fuhrman, MD, wolemba buku la Eat to Live anati: "Chiŵerengero cha anthu omwe amafa ndi matenda a mtima ndi otsika kwambiri kwa odya zamasamba kusiyana ndi omwe sadya zamasamba." Njira yosinthira kuti muchepetse thupi mwachangu komanso mokhazikika. ” Zakudya zopatsa thanzi zimakhala zathanzi chifukwa odya zamasamba amadya mafuta ochepa a nyama ndi mafuta m'thupi, m'malo mwake amawonjezera zakudya zawo zamafuta ndi antioxidant - ndichifukwa chake mukadamvera amayi anu ndikudya masamba mukadali mwana!
Kulemera kwanu kudzachepa kapena kukhazikika. Zakudya zamtundu wa ku America - mafuta odzaza ndi mafuta ochepa komanso zakudya zochepa za zomera ndi zakudya zovuta - zimapangitsa kuti anthu azinenepa komanso amapha pang'onopang'ono. Malinga ndi Centers for Disease Control and Prevention ndi nthambi yake ya National Center for Health Statistics, 64% ya akuluakulu ndi 15% ya ana azaka zapakati pa 6 mpaka 19 ndi onenepa kwambiri ndipo ali pachiwopsezo cha matenda okhudzana ndi kunenepa kwambiri, kuphatikiza matenda amtima. , sitiroko ndi matenda a shuga. Kafukufuku amene anachitika pakati pa 1986 ndi 1992 ndi Dean Ornish, MD, pulezidenti wa Institute for Preventive Medicine Research ku Sausalito, California, anapeza kuti anthu onenepa kwambiri amene amatsatira zakudya zamasamba ochepa kwambiri anataya pafupifupi mapaundi 24 m’chaka choyamba ndipo onse anali onenepa kwambiri. kulemera kwanu kowonjezera pa zisanu zotsatira. Chofunika kwambiri, odyetsera zamasamba amachepa thupi popanda kuwerengera zopatsa mphamvu ndi ma carbohydrates, popanda kuyeza magawo, komanso osamva njala.
Mudzakhala ndi moyo wautali. “Ngati mutasintha zakudya za ku America kukhala zamasamba, mukhoza kuwonjezera zaka 13 zogwira ntchito pa moyo wanu,” anatero Michael Roizen, MD, wolemba buku lakuti The Youthful Diet. Anthu omwe amadya mafuta odzaza samangofupikitsa moyo wawo, komanso amadwala akakalamba. Zakudya za nyama zimatsekereza mitsempha, zimalepheretsa thupi kukhala ndi mphamvu komanso zimachepetsa chitetezo cha mthupi. Zatsimikiziridwanso kuti odya nyama amakhala ndi vuto la kuzindikira komanso kugonana akadali achichepere.
Mukufuna chitsimikiziro china cha moyo wautali? Malinga ndi kafukufuku wazaka 30, anthu okhala ku Okinawa Peninsula (Japan) amakhala ndi moyo wautali kuposa anthu ambiri okhala m’madera ena a ku Japan komanso aatali kwambiri padziko lonse. Chinsinsi chawo chagona pazakudya zochepa zama calorie ndikugogomezera zamafuta ovuta komanso zipatso zokhala ndi fiber, masamba ndi soya.
Mudzakhala ndi mafupa amphamvu. Thupi likapanda kashiamu, limachotsa m'mafupa. Zotsatira zake, mafupa a mafupa amakhala porous ndi kutaya mphamvu. Madokotala ambiri amalimbikitsa kuonjezera kudya kwa calcium m'thupi mwachibadwa - kudzera mu zakudya zoyenera. Chakudya chopatsa thanzi chimatipatsa zinthu monga phosphorous, magnesium ndi vitamini D, zomwe ndizofunikira kuti thupi lizitenga komanso kuyamwa bwino kashiamu. Ndipo ngakhale mutapewa mkaka, mutha kupezanso mlingo wabwino wa calcium kuchokera ku nyemba, tofu, mkaka wa soya, ndi masamba obiriwira monga broccoli, kale, kale, ndi mpiru.
Mumachepetsa chiopsezo cha matenda okhudzana ndi zakudya. Matenda a 76 miliyoni pachaka amayamba chifukwa cha zizolowezi zoipa za zakudya ndipo, malinga ndi lipoti lochokera ku Centers for Disease Control and Prevention, zimabweretsa zipatala za 325 ndi imfa za 000 ku US.
Mudzachepetsa zizindikiro za kusintha kwa thupi. Pali mankhwala osiyanasiyana omwe ali ndi zinthu zomwe amayi amafunikira panthawi yosiya kusamba. Chifukwa chake, ma phytoestrogens amatha kukulitsa ndikuchepetsa kuchuluka kwa progesterone ndi estrogen, potero kukhalabe bwino. Soya ndiye gwero lodziwika bwino la phytoestrogens zachilengedwe, ngakhale zinthu izi zimapezekanso mumasamba chikwi ndi zipatso zosiyanasiyana: maapulo, beets, yamatcheri, madeti, adyo, azitona, plums, raspberries, yams. Kusiya kusamba nthawi zambiri kumatsagana ndi kunenepa kwambiri komanso kuchepa kwa kagayidwe kachakudya, kotero kuti zakudya zokhala ndi mafuta ochepa, zokhala ndi fiber zambiri zingathandize kuchepetsa mapaundi owonjezerawo.
Mudzakhala ndi mphamvu zambiri. “Kudya zakudya zabwino kumatulutsa nyonga yochuluka yofunikira imene ingakuthandizeni kukhala ndi ana anu ndi kuchita bwino panyumba,” akutero Michael Rosen, wolemba buku lakuti The Youthful Diet. Mafuta ochuluka m'magazi amatanthauza kuti mitsempha imakhala ndi mphamvu zochepa ndipo maselo anu ndi minofu yanu sakupeza mpweya wokwanira. Zotsatira zake? Mumamva kuti mwatsala pang'ono kuphedwa. Zakudya zopatsa thanzi zamasamba, nazonso, sizikhala ndi cholesterol yotsekeka.
Simudzakhala ndi vuto la m'mimba. Kudya masamba kumatanthauza kudya fiber yambiri, yomwe imathandiza kuti chimbudzi chifulumire. Anthu omwe amadya udzu, mosasamala momwe angamvekere, amatha kuchepetsa zizindikiro za kudzimbidwa, zotupa, ndi duodenal diverticulum.
Mudzachepetsa kuwononga chilengedwe. Anthu ena amadya zamasamba chifukwa amaphunzira za momwe malonda a nyama amakhudzira chilengedwe. Malinga ndi bungwe la US Environmental Protection Agency, zinyalala za mankhwala ndi zinyama zochokera m’mafamu zimaipitsa mitsinje ndi madzi ena opitirira makilomita 173. Masiku ano, zinyalala zochokera m’mafakitale a nyama ndi chimodzi mwa zinthu zimene zimachititsa kuti madzi azikhala opanda madzi. Ntchito zaulimi, kuphatikizapo kusunga nyama m’malo oipa, kupopera mankhwala ophera tizilombo, kuthirira, kuthira feteleza wa mankhwala, ndi njira zina zolimira ndi kukolola kuti zidyetse nyama m’mafamu, zimabweretsanso kuwonongeka kwa chilengedwe.
Mudzatha kupewa gawo lalikulu la poizoni ndi mankhwala. Bungwe la US Environmental Protection Agency lati pafupifupi 95% ya mankhwala ophera tizilombo ku America wamba amalandira kuchokera ku nyama, nsomba ndi mkaka. Nsomba, makamaka, zimakhala ndi ma carcinogens ndi zitsulo zolemera (mercury, arsenic, lead ndi cadmium), zomwe, mwatsoka, sizitha panthawi ya kutentha. Nyama ndi mkaka zimathanso kukhala ndi ma steroids ndi mahomoni, choncho onetsetsani kuti mwawerenga mosamala zolemba za mkaka musanagule.
Mutha kuchepetsa njala yapadziko lonse lapansi. Zimadziwika kuti pafupifupi 70% ya tirigu wopangidwa ku United States amadyetsedwa kwa nyama zomwe zidzaphedwe. Ziweto 7 biliyoni ku US zimadya tirigu wambiri kuwirikiza kasanu kuposa anthu onse aku America. David Pimentel, pulofesa wa payunivesite ya Cornell, ananena kuti: “Ngati mbewu zonse zimene panopa zimadyetsa nyamazi zikapita kwa anthu, anthu enanso pafupifupi 5 miliyoni akanatha kudyetsedwa.
Mumapulumutsa nyama. Odya zamasamba ambiri amasiya nyama m'dzina la chikondi cha nyama. Pafupifupi nyama 10 biliyoni zimafa ndi zochita za anthu. Amathera moyo wawo waufupi ali m’zolembera ndi m’malo ogulitsiramo zinthu kumene sangatembenuke movutikira. Ziweto zaulimi sizimatetezedwa mwalamulo ku nkhanza - ambiri mwa malamulo a ku United States okhudza nkhanza kwa zinyama amapatulapo nyama zaulimi.
Mudzasunga ndalama. Mtengo wa nyama umatengera pafupifupi 10% yazakudya zonse. Kudya ndiwo zamasamba, mbewu, ndi zipatso m’malo mwa mapaundi 200 a ng’ombe, nkhuku, ndi nsomba (avareji osadya zamasamba amadya chaka chilichonse) kudzakupulumutsani pafupifupi $4000.
Mbale yanu idzakhala yokongola. Ma Antioxidants, omwe amadziwika kuti amalimbana ndi ma free radicals, amapereka mtundu wowala kwa masamba ndi zipatso zambiri. Amagawidwa m'magulu awiri akuluakulu: carotenoids ndi anthocyanins. Zipatso ndi masamba onse achikasu ndi malalanje - kaloti, malalanje, mbatata, mango, maungu, chimanga - ali ndi carotenoids. Zamasamba zobiriwira zamasamba zilinso ndi carotenoids, koma mtundu wake umachokera ku chlorophyll yake. Zipatso zofiira, zabuluu ndi zofiirira - plums, yamatcheri, tsabola wofiira - zili ndi anthocyanins. Kujambula "zakudya zamitundu" ndi njira osati ku zakudya zosiyanasiyana zomwe zimadyedwa, komanso kuonjezera chitetezo chokwanira komanso kupewa matenda angapo.
Ndiosavuta. Masiku ano, chakudya chamasamba chimapezeka mosavuta, kuyenda pakati pa mashelufu m'masitolo akuluakulu kapena kuyenda mumsewu nthawi ya nkhomaliro. Ngati mukuyang'ana kudzoza kwa zophikira, pali mabulogu ambiri apadera ndi masamba pa intaneti. Ngati mumadya kunja, malo odyera ambiri ndi malo odyera amakhala ndi saladi wathanzi komanso wathanzi, masangweji ndi zokhwasula-khwasula.
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Tsopano, ngati mutafunsidwa chifukwa chake munakhala wosadya zamasamba, mukhoza kuyankha mosatekeseka kuti: “N’chifukwa chiyani sunafikebe?”
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