Maziko, Ubwino, Chakudya Chokonzekera Zopangira, ndi Zambiri
Zakudya zopangira zakudya zimachokera ku chikhulupiriro chakuti chakudya chosasakanizidwa ndi chosakwanira chingakuthandizeni kuti mupeze thanzi labwino ndikupewa matenda monga matenda a mtima ndi khansa. Otsutsa ena amanena kuti kuphika kumaphwanya mavitamini osaphika kapena "kukhala ndi chakudya" chomwe chimathandiza kuchepetsa zakudya ndi zakudya zamchere.
Kawirikawiri, pafupifupi 70 peresenti kapena chakudya choposa chimakhala chakudya chofiira.
Zakudya zanu pa zakudya zopangira zakudya ndi zipatso, ndiwo zamasamba, mtedza, nthanga, ndipo zimakula mbewu ndi nyemba. Chakudya chofewa bwino chimatengedwa ngati chovomerezeka ngati kutentha sikukuposa madigiri 118 Fahrenheit. Ngakhale kuti anthu ambiri omwe ali ndi zakudya zopangira zakudya, amadya zakudya zamtundu, monga mkaka wosakaniza, tchizi wochokera mkaka wofiira, kapena nsomba yaiwisi kapena nyama.
Ubwino
Othandiza pa zakudyazo nthawi zambiri amanena kuti chakudya chodalirika cha zakudya chimakhala ndi thanzi labwino monga:
- Kuwonjezera mphamvu
- Khungu loyera
- Kutaya thupi
- Kuchepetsa chiopsezo cha matenda
Zakudya zopangira zakudya ndizochepa m'makilogalamu, sodium, shuga, mafuta opatsirana, ndi mafuta odzaza kuposa chakudya cha American. Ndipamwamba kwambiri mu potaziyamu, magnesium, folate, fiber, vitamini A, ndi antioxidants.
Zingwe zomwe zili mu zakudya zingakuthandizeni kuti mukhale osangalala komanso musamangidwe.
Otsutsa ena a zakudya amanena kuti zikhoza kuchepetsa kutupa chifukwa cha antioxidants mu zakudya zamasamba komanso mapeto ochepa kwambiri operekera zakudya m'madzi osaphika.
Kafukufuku pa Zakudya Zakudya Zam'madzi
Ngakhale kuti pali kafukufuku wochepa pa zakudya zopangira zakudya, kafukufuku wofalitsidwa mu Journal of Nutrition akusonyeza kuti kutsatira zakudya zolimbitsa thupi zopangira zakudya zingakhale ndi zotsatira zoopsa za matenda a mtima. Ochita kafukufuku anafufuza momwe anthu amakhalira kudya zakudya zopatsa thanzi (70 peresenti ya chakudya chosakaniza) kwa zaka zosachepera ziwiri.
Iwo adapeza kuti 14 peresenti yokha inali ndi makina a cholesterol a LDL ndipo palibe anali ndi triglycerides.
Komabe, 38 peresenti ya ophunzira analibe vitamini B12, ndipo 51 peresenti anali ndi makina okwera a homocysteine. Mavitamini B12 omwe ndi otsika kwambiri a homocysteine amaonedwa kuti ali ndi vuto la mtima wa mtima.
Kafukufuku wofalitsidwa mu Annals of Nutrition & Metabolism anawunika mgwirizano pakati pa zakudya zopangidwa ndi zakudya zapakati pa nthawi yayitali ndi kulemera kwa thupi ndipo anapeza kuti chiwerengero cha misala cha thupi (BMI) chinali pansi pa zolemera zolemera mu 14.7 peresenti ya amuna ndi 25 peresenti ya akazi. Pafupifupi 30 peresenti ya amayi ochepera zaka 45 anali ndi mwayi wodzaza ammorrhea (kusowa kwa msambo), makamaka omwe amadya zakudya zopitirira 90 peresenti kapena zakudya zosafunika.
Zakudya Zaloledwa
Kuti mudziwe zomwe zakudya zimadyetsedwa pa zakudya zopanda zakudya, werengani mndandanda wa zakudya zomwe mumadya pa zakudya zopangira zakudya .
Chakudya Choyenera Kupewa
Nyemba zina zowonongeka zimatha kudyetsedwa atathira madzi, koma zina, monga impso, soya, ndi nyemba zina, zimaonedwa ngati zosasamala kudya.
Zakudya zina zomwe mungapewe pa zakudya zopangira zakudya zikuphatikizapo:
- Buckwheat amadyera
- Bowa
- Nandolo
- Mbatata
- Rhubarb masamba
- Taro
- Mphanga ndi ufa wa chimanga
- Ma Parsnips
Kodi Zakudya Zokwanira Zimakonzedwa Bwanji?
Kukuwuma ndi Kumera. Ma nyemba, nyemba, mtedza, ndi mbewu zimakhala ndi tizilombo toyambitsa matenda omwe amatha kuwonongeka ndi kuphika.
Zakudya zimatha kumasulidwa powakwera (kumera) kapena kumera.
Kumera kumaphatikizapo kumiza m'madzi kwa nthawi yochepa. Ngakhale kuti nthawi yomwe imayambira kumera imakhala yosiyana ndi maola awiri (kwa ma cashews) mpaka tsiku limodzi (mwa nyemba za mung'oma), ena odyera zakudya zopanda pake amanena kuti kuyamwa usiku ndikwanira komanso kosavuta. Ndikofunika kuyamba ndi zouma, zakuda, makamaka mbewu za nyemba, nyemba, nyemba, kapena mtedza.
Sungani nyemba, mtedza, nyemba, kapena mbeu ndi malo mu chidebe cha galasi. Onjezerani madzi ozizira otsekemera kuti aphimbe ndi kutentha kutentha usiku. Komabe nyemba za mung, zimafuna maola 24.
Pukutsani maulendo angapo musanagwiritse ntchito.
Kumera. Pambuyo pa kumera, mbewu, nyemba, ndi nyemba zingamere. Atatha kuthiridwa mu sitepe yotsiriza ya ndondomeko ya kumera, aikeni mu chidebe kuti amere. Azisiyeni kutentha kwa nthawi yolimbikitsidwa. Mbewu, nyemba, kapena legume zidzatsegulidwa ndipo mphukira idzakula kuchokera pamenepo. Muzimutsuka mtedza kapena mbeu ndi kukhetsa bwino. Zikhoza kusungidwa mu chidebe chotsitsimula mufiriji kwa masiku asanu.
Kusokonezeka. Zakudya zimatha kutentha, osati pamwamba pa 118 F, pogwiritsa ntchito chidutswa chotchedwa dehydrator kuti chifanizire dzuwa-kuyanika. Mankhwala otsekemera amadzimadzi ali ndi zitsulo ndi zotentha zomwe zimawotcha zakudya pamadzi otentha. Wosakaniza mkati mwa dehydrator akuwombera mpweya wotentha kudutsa chakudya, chomwe chikufalikira pa trays. Mankhwalawa amatha kugwiritsidwa ntchito kupanga zoumba, tomato sundried, chips kale, crackers, mkate, croutons, ndi zikopa za zipatso.
Kusokoneza. Zakudya zikhoza kuphatikizidwa kapena kudulidwa pogwiritsa ntchito pulogalamu ya zakudya kapena blender kuti apange maphikidwe a smoothies, pesto, supu, hummus.
Kutentha. Zakudya zobiriwira zimaphatikizapo sauerkraut, yoka yogurt yogurt, yai yai ya macadamia tchizi, ndi kimchi.
Juicing. Zamasamba ndi zipatso zimatha kukhala juiced.
Zida Zogwiritsira Ntchito Kukonzekera Zakudya Zam'madzi
- Blender - kupanga smoothies, supu, mitsuko ya mtedza
- Kutentha kwa dzuwa - kuwonetsetsa nthawi ya Kutentha kuti chakudya chikhale pansi pa 118 F
- Dehydrator - chidutswa cha zipangizo zomwe zingathe kuwombera mpweya wabwino kupyolera mu chakudya kuti ukhale wouma, kutentha, kapena kuuma kwa chakudya
- Zosangalatsa
- Mini-blender - chifukwa chodula kapena kugaya chakudya chochepa
- Pulogalamu yamakono
- Sipulisi Yauzimu - amadula masamba kukhala maonekedwe ozungulira
- Zitsulo zazikulu kapena matayala kuti zilowerere ndi kumera mbewu, mbewu, ndi nyemba
- Mason mitsuko kapena mphukira
Kodi Zipatso Zamakono ndi Zamasamba Zimadya Zakudya?
Chinthu chimodzi chomwe chimakhudza anthu omwe ali ndi zakudya zopatsa thanzi ndi chiopsezo chokhala ndi zakudya monga vitamini B12, Vitamini D, iron, zinc, ndi omega-3 fatty acids . Zakudya zopangira zakudya zimagwirizananso ndi fupa lakupa.
Zakudya zina zimakhala zowonjezereka pambuyo pophika chifukwa gawo lamagetsi limasweka. Mwachitsanzo, tomato yophika imakhala ndi katatu kapena kanayi kuposa lycopene kuposa tomato wofiira. Mizere ya mankhwala mu broccoli yotchedwa sulforaphanes imapindula pamene broccoli imathamanga pa madigiri 140 Fahrenheit.
Zakudya zina zosakaniza zili ndi mafuta, mafuta, ndi shuga.
Kuphika kumateteza ku matenda opatsirana zakudya (monga E.coli). Zakudya zosakaniza zosakudya sizowonjezeka kwa amayi apakati, ana, akuluakulu, anthu omwe ali ndi mphamvu zofooka za thupi, komanso omwe ali ndi matenda.
Anthu omwe ali ndi hypoglycemia kapena shuga ayenera kusamala pa zakudya zopatsa chakudya. Ngakhale kuti antioxidants, masamba, ndi fiber zingakhale zothandiza, kupitirira kwa madzi kumakhala kovuta kwambiri.
Anthu omwe ali ndi mbiri ya matenda osowa zakudya kapena omwe ali ochepa thupi ayenera kufunsa wothandizira awo zaumoyo asanayese zakudya zopangira chakudya.
Mawu Ochokera
Chakudya cha American chimakhala chochepa mu zipatso ndi ndiwo zamasamba ndipo ali ndi zambiri zogulitsa nyama ndi chakudya chokonzedweratu. Kupeza zipatso zambiri, ndiwo zamasamba, ndi zakudya zina zamasamba ku zakudya zathu zingateteze ku matenda ena.
Ngakhale kuti ambirife timapindula ndi kudya zakudya zowonjezera zomera, kumayesetsa kudya zakudya zopitirira 70 peresenti kapena kupitirira zakudya zosafunika kumafuna khama lalikulu ndipo zimakhala ndi zovuta zina (monga mavuto a vitamini B12, kusowa kwa vitamini D, kukwera homocysteine, matenda odyetsa zakudya, komanso kukhala ochepa thupi), kotero ngati mukuganiza kuti mukuyesa kudya, funsani wothandizira zaumoyo kuti muwone ngati ndizoyenera kudya.
Ngati mukufuna kudya zakudya zobiriwira zosafunika koma simukufuna kudya zakudya zopangira chakudya choyambirira, pitani pang'onopang'ono mwa kuphatikizapo mbeu imodzi kapena zingapo za zamasamba zopangira zakudya ndikupeza bwino zomwe zikukuyenderani bwino. .
> Zotsatira:
> Fontana L, Yang'anani JL, Holloszy JO, Villareal DT. Mfupa yaing'ono m'mitu yomwe imakhala ndi chakudya chambiri chobiriwira. Arch Intern Med. 2005 Mar 28; 165 (6): 684-9.
> Koebnick C, Garcia AL, Dagnelie PC, Strassner C, Lindemans J, Katz N, Leitzmann C, Hoffmann I. Kugwiritsa ntchito zakudya zamakono nthawi yayitali kumagwiritsidwa ntchito ndi seramu LDL cholesterol ndi triglycerides komanso ndi plasma homocysteine komanso mafuta otchedwa HDL cholesterol mu anthu. J Nutriti. 2005 Oct; 135 (10): 2372-8.
> Koebnick C, Strassner C, Hoffmann I, Leitzmann C. Zotsatira za zakudya zapakati pa nthawi yayitali za kulemera kwa thupi ndi msambo: zotsatira za kufufuza mafunso. Ann Nutr Metab. 1999; 43 (2): 69-79.
Chodziwikiratu: Zomwe zili pa tsambali zimapangidwa pazinthu zophunzitsira zokha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.