Chirevo chemazuva ano: nehuwandu hwezvokudya, masero emitumbi yedu haana kukwana mune zvinhu zvakawanda zvinobatsira. Nzira dzakawanda uye dzakawanda dziri kuumbwa kuti ivimbise kuti zvokudya hazvina kungova yakakwirira-koriori, asiwo kunonaka. Uye kunyanya pamusana pezviitiko zvakadai sokutsvaira, kusvuta, kushambadzira, kugadziriswa kwemiti yakasiyana-siyana nemhando dzakasiyana-siyana dzezvinowedzera, nezvimwewo. Indasitiri yezvokudya munyika dzose gore negore inoshandisa mamiriyoni emadhora pamushambadziro nokuda kwechinangwa choga: kukurudzira zvinhu zvitsva, kuchinja mutengi. Uye pasi pemhirizhonga yayo ine utsinye, dzimwe nguva tinorasika - chii chatinofanira kupa?
Kuwanda kwehuwandu kunewo huwandu hwekupesana. Zvisinei, nhasi masayendisiti akauya kune mamwe mabvunzo, ayo anoramba nheyo dziripo kusvikira nhasi, zvine chokuita nekushandiswa kwemafuta, makhahydrates, mapuroteni, mishonga yemiti, miriwo, michero. Ngatigarei pane dzimwe nhema, tichivaisa maererano nehuwandu hwe "kuipa". Saka, chokwadi chose pamusoro pezvokudya: sei kugara uchiri muduku uye akanaka kwenguva yakareba sezvinogona - musoro wekukurukurirana nhasi.
MYTH № 1. Mafuta ose anokuvadza
Hapana chimwe chechimiro! Chirevo chekukuvadza kwemafuta ose uye nhamba dzinotevera kuti urege kuvaendesa zvakakonzera kupararira kwe "kuneta". Akasvikawo kuRussia. Uye munyika yedu yakawanda yakanyanya kuderedzwa muzvokudya iyo chikamu chekoriori yakagamuchirwa nemafuta. Zvisinei, izvi zvakagwinya here?
Mafuta ane mafuta-anogadzirisa mavhithamini A, D, E, K, ari chikamu chemukati membrane, anobatanidzwa mukutsinhanana kweklesterol, kurudzira redox zvirongwa, kubatanidzwa mukukura uye hutano hweganda, kuwedzerwa kusagadzirirwa zvirwere, kunopisa muviri. Zvinyama zvamafuta "zviputi" maziso, itsvo, dzimwe nhengo dzisina kusimba. Nutritionist inonyevera: kuderera kukuru kwemafuta muzvokudya zvezuva nezuva kunokonzera kuperevedza kwevhithamini, zvinogona kuita kuti kusave kwetsvo, mudumbu uye nokudaro kuputsa mabasa avo. Ichokwadi. Kunyangwe zvigumisiro zvedzidzo zvenguva pfupi zvakaratidza kuti mafuta anonzi polyunsaturated anowanikwa mumiti, zviyo, hove, yemafuta yemafuta (linseed, maorivhi, rapeseed, soybean, gorosi, sunflower nezvimwe) zvinobatsira kune utano, nyanzvi hazvikurudzire zvachose kutora mafuta emhuka nemiriwo. Vane mabasa akasiyana. Mukuwedzera, mhuka dzemhuka dzine choline, lecithin - anti-sclerotic substances. Zvakakosha kufunga nezvemamiriro edu ezvinhu, mararamiro edu emagetsi, ayo kwemazana emakore ave "achishandiswa" kuzvokudya zvezvokudya zvemadzitateguru, patafura yezvokudya izvo zvakanga zviri mafuta uye mafuta. Nenzira, salted bhinzi (kwete fried!) Iine zvinhu zvinoderedza huwandu hwe "bad" cholesterol.
Nehove dzakanaka dzinogara mumvura inotonhorera ndezalm, tuna, mackerel, dzine zvinhu zvinokosha zvikuru zvisingawaniki mumuviri: omega-3 fatty acids. Omega-3 fatty acids inoderedza kushanda kweropa, kunonoka kuvhara ropa, kuwedzera mukana we "cholesterol" yakanaka. Nehutano inobatsira kanenge kaviri pavhiki kuti udye hove yehove (200-400 g). Zvakanaka, mhare muzvinyorwa zve omega-3 fatty acid is flax. Haasi munhu wese anogona kukwanisa kudya zvekudya zvepamusoro-soro, asi mbeu yeflakisi kana kuti linseed mafuta inowanikwa kune wese. Rimwe pepuni yamafuta pazuva richakuponesa kubva mumatambudziko akawanda, richasimbisa hutano hwako.
NGUVA Nha. 2. Mishonga yose yemapurotini inoshandurana
Nyama, huku, mazai, mishonga yemichero yakanaka kune mapuroteni epamusoro-grade, asi iwe haugoni kutaura nezvemiriwo. Kunyange zvakadaro, vashandi vezvokudya uye vekune dzimwe nyika vari pamwe chete mukufunga kuti zvakakosha kudya nyama nemichero yemhuka zvishomanana. Vanokurudzira kuzivisa muzvokudya kusvika pamaprotheni makumi matatu kubva pamakisi emishonga, kutanga kwezvose zvisina mafuta-cottage cheese, kakawanda kunotsiva nyama nehove, michero yemiti, michero, miriwo.
Nhasi nyika iri kuwedzera nutty boom. Ichi ndicho chikonzero cheimwe yezvinhu zvisingatarisirwi zvakawanikwa zvakaitwa munguva yekudzidza kwekudya kwemakore gumi apfuura. Yakawanikwa kuti vanhu vanogara vachidya nutsva havawanzochengeti kune marudzi ose ezvirwere. Asi vanobatsira sei muviri kuti urambe uri muduku uye wakanaka? Mafuta asina kuiswa mukati mawo anoderedza huwandu hwe "bad" cholesterol uye anokwidziridza huwandu hwe "zvakanaka", kudzivirira kuumbwa kweropa, kubvisa dambudziko mukati memidziyo nekudzorera kukwaniswa kweropa.
Iko kukwana mapuroti gumi ehazelnut, mana walnuts pazuva. Vashandi vezvokudya vanorayirwa kuti vatenge nutswe chete muhombodo uye vatsva vasati vashandisa.
MYTH № 3. Zvose zvine mahydrohydrates anobatsira
Kutsanya-kudya uye kushandiswa kwema carbohydrates (shuga, confectionery, sweets, marudzi ose ezvinwiwa zvinotapira) kuwedzera muzinga we insulini, shuga uye triglycerides muropa, izvo zvinotungamirira kuhutano hwehutano uye chirwere cheshuga. Kushandiswa kwemakrohydrates asina kukwana, pane zvinopesana, kunounza zviratidzo zvehutano zvakajeka.
Zuva rega roga kudya kwekudya chamangwanani ndiro tsanga yezviyo kubva mumunda wose, unogona kuderedza mukana wezvirwere zvakawanda. Hatifaniri kungova ma carbohydrates, asi maitiro e-carbohydrate, ane fiber, pectin nezvimwe zvinhu zvinobatsira mumuviri. Izvo zviri muzviyo - buckwheat, oatmeal, pearl bhari, mupunga, masika, zvimwe zvinhu.
NGUVA Nha. 4. Zvibereko nemiriwo zvose zvinobatsira
Miti nemichero zvakanaka kune masangano ose emuviri wedu, anofanira kunge akabatanidzwa mukudya kwezuva nezuva, asi kunze kwezvibereko zvekudya kune dzimwe nyika zvinogona kudyiwa chete.
Mumakore achangopfuura, "kereke yegariki" yakaonekwa munyika dzakawanda. Tsvakurudzo yakawanda uye yakawedzerwa yakazvipira kune zvainoita pamuviri. Uye migumisiro yavo inonakidza chaizvo. Izvo zvinodiwa kumitumbi yedu zuva rimwe nerimwe. Zvinyorwa zviviri zvakakwana.
Zviri kwatiri
Tinoda kudya zvinonaka uye zvakasiyana. Muchiitiko ichi, hatisi kunyanya "kunetseka" kuziva chokwadi chose pamusoro pezvokudya - kuti kugara sei mudiki uye akanaka munhu wese anozvisarudzira. Munhu wose anoda kurarama kwenguva yakareba nekushingaira. Izvo zvinobudirira here? Kuti tipindure mubvunzo uyu, regai tione kuti vane makore mazana emakore vanofudza sei munyika dzakasiyana. Nguva yakareba-chiropa inoshandisa zviyo, midzi, miriwo, michero, izvo ivo pachavo vanokura; kudzivirira ivo mapuroteni zvokudya; kufanana nemichero yemukaka wemukaka; Usadya zvokudya zvakabikwa, mafuta emvura, mukaka mutsva, kusvuta zvinosvina, sausages, confectionery, cookies, chingwa chakachena. Kunyange zvazvo vasingatombozivi kuti, somuenzaniso, 50 g ye soseji inopfungaira ine simba rimwe chete pamutumbi sepakiti rimwe remidzanga. Zviri pachena kuti, kwenguva refu-liver inoziva mutemo usina kunyorwa: kana iwe uchida kuva nehutano hwakanaka, hupenyu hunotapira - kudya hutsinye huzhinji (zvinonhuwira, nettles, gavakava, anyanisi, garlic, nezvimwewo); iwe unoda kuzvipa zvirwere, hupenyu hu "huvava" -tendamira pane zvinotapira uye zvose zvatinopiwa muzvinyorwa zvakanaka zveprispo nemabhodhoro ane mavara ane mavara.
Semi-ended products, iyo inenge isingadi kubika, kufuta, makeke, masipi, confectionery, doro, zvinotapira zvinotapira ... - iyi nhasi mumazuva ezvokudya zvemazuva ose evanhu vemaguta uye varimi. Zvakanaka, zvichida mumisha mamiriro acho ezvinhu akasiyana, asi kwete zvakawanda.
Kubva muna 1991, nyika dzakawanda dzave dziri kuita tsvakurudzo yakawanda pamusoro pekubatsira kwezvokudya zvehutano. Saka, mitsara yokutanga pane zvakakodzerwa nemiti yakadaro ndeyekakbage, beet, karoti, tomato, mbeu yeflakisi, garlic, anyanisi, watercress, celery, maapuro, blueberries, cranberries, raspberries, zviyo zvisina kubatwa. Zvose izvi tinezvo. Zvechokwadi, hazvisi nyore kusiya zvido zvekudya, asi nekuda kwehupenyu hune utano hwakakosha kuongorora zvakare kudya kwako, tsika dzako.
Mazano ezuva nezuva
Isu zuva rimwe nerimwe tinosangana nesarudzo: zvipi zvigadzirwa zvatinosarudza, kuti tizvigadzire sei. Heano mazano ekugadzirwa kwezvokudya, izvo zvinofanira kuchengetwa.
1. Ipa zvinotengeswa pamiti. MuRussia, maitiro akawandisa ehuwandu hwemafuta muzvokudya, fast-digestible carbohydrate, mazvigadziri, dyes, flavor enhancers, nezvimwewo. Vimba, zvisinei, uye usakanganwa kutarisa.
2. Kufarira? Stew? Cooking? Kuchema? Mudzimai wega wega ane mhinduro dzake kumibvunzo iyi, anotaurirwa nezvose zvinonaka, maitiro netsika. Uye zvakadaro, kunyange iwe uri pischalik, sezvavanotaura, vane ruzivo, zvishoma nezvishoma vanoramba kufarira. Masayendisiti akawana kuti zvokudya zvakabikwa zvinogona kunge zvine acrylamide - chinhu chinogona kukuvadza maitiro ekugadzira muviri. Zvakanaka, uye kana usingakwanisi kurega zvokudya zvakabikwa zvachose - pfupisa nguva yekutsvaira, usapisa uye kupisa-frying.
3. Zvokudya zvose zvinotanga kutangwa nemashizha emiriwo kubva mumiriwo yakasvibirira. Kune mazana emapereseti munyaya iyi. Asi chimwe chinhu chinofanira kutaurirwa. MuFrance, Belgium, Holland, kune dzimwe nyika dzeEurope "beetroot-cylindrical" salads yehutano uye hutano zvakanyatsopindira mutsika yezvokudya. Nheyo dzayo ndeyeveetroot mitundu Cilindra, karoti, muto wakavava, firsese kana maorivhi. Mumazuva echando uye ezhizha, miriwo yemusango inowanikwa - snyt, mokritsa, marispberry, currant, aple, cherry ... Muvhuvhu nechando-yakasimwa zviyo, marimu, mazambiringa akaomeswa, apricots, apunyu, aporo, mazambiringa kana vhiniga, jisi remuoni, uchi - chii pedo. Maoriro akadaro muhodhi haashoma, asi pane zvinhu zvakawanda zvinobatsira.
4. Kana uchida zvekudya zvekudya zvechipiri, hovha, saka kunwa zvakanakisisa nemiriwo nemichero. Vatore pamwe newe kuti ushande - nzvimbo idzi hadzingatori zvakawanda, uye zvibereko zvichaunza zvakawanda.
5. Chengeta zvishoma-iwe unorarama kwenguva refu. Munhu wese anoziva pamusoro peizvi, zvisinei, zvokudya zvinomhanya, pakutevedza tsika yevakawanda vedu. Uye nayo iwe unongoda kurwisana!
Zvinokurudzirwa kutevedzera izvi zvinorayirwa kuitira kuti urambe uine hutano, hutano uye chiitiko kwemakore mazhinji.