Maitiro edu emagetsi anokonzera sei kuti tidye uye kuti tinofanira kuitei nezvayo

Pano pane dzidziso yakadaro, iyo inowedzera kuzivikanwa nevana anthropologists, ndiyo inyanzvi yekusangana kwakakwana. Nzira iyo madzitateguru edu akauya, nokuti kuzviunganidza pachako haisi chinhu chaicho chaicho. Kunyanya kuvhima kana zvichidiwa kuti mumwe munhu atange kwenguva yakareba.

Basa iro madzitateguru edu raive nyore: kushandisa mari shoma shoma uye kuwana yakawanda marori, zvokudya zvakawanda kwazvo. Iyi nhungamiro yatinogona kuona inenge mhuka dzose - kuwana simba rakawanda sezvinobvira uye owira pasi wozorora. Uropi hwedu nemajeni edu akachengetedza mafungiro akafanana, asi mamiriro edu ezvinhu akachinja zvikuru pamusoro pemakore mazana maviri apfuura. Iye zvino tinoda kuzarura firiji kana kuenda kuchitoro kuti tiwane zvokudya. Iwe haufaniri kufamba kwenguva yakareba musango kana kuedza kubata kana kutsvaka mumwe munhu.

Maitiro edu emagetsi anotitadzisa kudya

Zvakatipoteredza zvakashandura, uye chiitiko chinotendeuka patinoona kudya kwakasimba kwazvo, kunyanya kana kusanganiswa kweakagidhyidhari nemafuta - zvakasara. Tinowana zviratidzo zvemukati kuti tidye zvakawandisa, nokuti pamusero wekamuri, pajini yepamusoro, hatine chivimbo chokuti mangwana tichava nezvokudya zvakafanana. Ndicho chikonzero chikonzero chevanhu vanofunga nezvekudya kunovaka muviri maererano nemararamiro ezvinyorwa uye zvigadziriswa zvedu, tenda kuti kuneta kune imwe nzira kubudirira kwekushanduka-shanduka. Izvi zvinoreva kuti, munhu anoita zvaanorongwa kuita mumazana emakore ekushanduka. Nhoroondo yedu yekushanduka-shanduka yakanga isingakwanisi kugadzirisa kuchinja kwekunze kwemamiriro ezvinhu akaitika mumakore ekupedzisira mazana maviri nemaviri kusvika ku300, apo zvokudya zvakaonekwa muhuwandu uye munyika zvakange zvisisipo vanhu vane nzara, asi vanhu vanotambura nehuwandu hwehutano nekuwedzerwa. Makore mashomanana apfuura, ini nomurume wangu taiva kuArgentina, tichifamba nechikepe kuenda kuzvitsuwa, uko makore anenge zviuru gumi akapfuura ikoko maigara madzinza emunharaunda.

Iko kusina misha uye hapana, kunze kwechikepe, haigone kusvika ikoko. Wakaenda pane chimwe chezvitsuwa zveko, akatarisa-tarisa, iwe unonzwisisa kuti hapana chaicho chaungatora. Icho hachisi chokwadi chikafuti! Kukura mamwe dandelions, maoriro, ayo asina kunyatsonaka. Zvaive zvichikwanisa kusveta mumvura inotonhora uye madzinza aidya zvakawanda zvakasimbiswa mafuta, iyo ndiyo yaiva iyo simba guru uye chikafu. Apo pakanga pasina pisimbiso mafuta, vanhu vemo vaidya mushwa unokura pamiti, iyo ine makoriyumu uye makhahydrates anogona kunzi "asina chinhu." Iko ndiko, kudya kuti uzadze dumbu. Kutsanya kwaiva tsika, uye kwete chinhu chisingawanzoitiki, sezvazviri iye zvino munzanga yanhasi. Paunotarisa nzvimbo yakadaro pakarepo unouya pfungwa: Zvakanaka, chokwadi, kana tikabuda pane izvi, hazvishamisi kuti pakarepo patinoona chimwe chinhu chinotapira, chakanaka, chinonaka, saka tinotanga kushingaira kuidya. Kune imwe nzvimbo, basa rekunzwa kubvisa zvigadziriswa mune zvekudya izvo zvatinofanira kuita ndezvekuita neavo vanotya maitiro uye izvo zvido zvaunogona kudzora panguva iyo pfungwa dzisinganzwisisiki dzinotora uye kuziva, pfungwa dzakanaka dzinodzoka. Izvi zvinoitika kana iwe wakaneta, paunoona kushungurudzika kana apo mamiriro ezvinhu akajairika zvokuti muenzaniso unotendeuka-iwe unowanikwa pachako mukuita kuita chimwe chinhu chausina chinangwa chokuita, uye iwe unozviziva apo chirongwa chacho chakatotanga. Haisi mhosva yako, haisi kukanganisa kwekuda, ndiyo majini, kushanduka kunowanikwa mukati mako kuti usarudze uye wawakagamuchira sechipo kubva kumadzitateguru ako.

Chido chekudya zvakasiyana-siyana

Nechipiri pfungwa inokosha yakakosha ndiyo inyanzvi yehupenyu yekuda kwezvinhu zvakasiyana siyana. Sei? Nokuti kare kare kumadzitateguru edu ndicho chaingova mubatsiri pakuwana zvakakwana mamiriro ezvinhu. Dzidziso yezvinyorwa yakanga isiri. Madzitateguru edu aisagona kuzarura bhuku uye vaverenga zvose zvavanoda paVhitamin A, B uye C. Vangagona kuvimba chete nezvido zvemukati. Tine "mukati" detector ", iyo inotikomberedza kuti tisvike kune zvakasiyana-siyana zvinodiwa zvinokurudzira bhizinesi. Kubva madzitateguru edu, chimiro ichi hachina kungopa mukana wekuwana zvikamu zvose zvekutsvaga, asiwo zvakabatsira kudzivisa kuwandisa kukuru kwevamwe chepfu. Zvirimwa zvakawanda zvavakaunganidza zvakanga zvine zvinhu zvinobatsira, asi zvimwe zvakanga zvakakuvadza uye dzimwe nguva zvinotyisa. Semuenzaniso, kana tikatarisa huwandu hwemiti kana zviyo zvakawanda - vane uturu hwekuti, kana tisingavakadzi zvakakodzera, huchagumbura hutumbu, hunogona kukonzera kuwedzera kwepamuviri kukwana. Iye zvino tava kuziva nezvazvo. Madzitateguru edu akanga asingazivi nezveizvi. Saka, ichi chido chekuda zvakasiyana-siyana chakavabatsira kudzivisa chokwadi chokuti muviri wakanga wakanyanyiswa nezvinhu zvine chepfu.

Chii chakashanduka mumamiriro ezvinhu kubvira ipapo?

Ngatitangei nezvakange zvakanaka

• Pakutanga, madzitateguru edu akadya anenge magiramu emashuga gore. Iye zvino tinodya 53 pazuva. 53 gramu pazuva! Izvi ndezvekuti iwe unofunga shuga kubva pazvibereko. Ikozvino, iye zvino tine zuva reWestern rekuchengeta iro rinodarika katatu izvo vanhu vaidya pakutanga kwegore. Izvi ndezvikonzero zvekuti mashizha edu ekudya haafananidzi kudhakwa kwakadaro uye tinokurumidza kuwedzera kuwanda.
• Paiva nemhando dzakasiyana-siyana dzekudya. Vanhu vaidya zvekudya zvakasiyana-siyana zvakasiyana-siyana, kunyanya zvinomera zuva. Iye zvino tava nemiti 20-30 muzvokudya zvedu: mhando dzakasiyana dzekate, mbatatisi, asi zvinenge zvisina miti yemusango. Nokudaro, isu iye zvino tave tisina simba rezvinyorwa zvakawanda. Chimwe chezvikonzero zveizvi - mapurazi nemiti zvisingabatsiri kukura mabhedha maduku, zvinobatsira kuti vadyaradze munda wose wemarroti, uye nekuda kweizvi chisarudzo chemidziyo midzi hachina kukwana. MuPeru, somuenzaniso, kune mazana maviri nezviuru zviuru zvemazamu. Asi muPeru hapana huripo hwekurima wekurima, kune hurimi hwekulima. Izvi kune rumwe rutivi kukanganisa kwehupfumi kwehurumende, kune rumwe rutivi rwakabvumira kuchengetedza zvakasiyana-siyana zvakadaro.
• Vanhu vaipedza nguva yakawanda mumugwagwa, vakawanda vachiridza, nzvimbo yakasvibiswa yakasvibiswa zvishoma, pakanga pane hukama hukuru hwekukurukurirana, humwe hutano hwezvemuviri, pamwe chete maiva nemasikati ezuva uye nguva dzemazuva. Kana iwe uchisiya zvishomanana kubva kuguta kana mune imwe nyika uko kusvika ikozvino iwe unowanzosvibisa chiedza, iwe uchanzwa kuti zviri nyore zvikuru kumuka mangwanani, nokuti iwe unorara nehope nguva pfupi, sezvo inosviba.
• Ikoko kwakanga kusina kudyidzana kwezvokudya, asi paiva nemaminerari akawanda, mavitamini muzvokudya. Iye zvino muwandu hwekutsanangurira zvinhu mumidziyo yakaderera zvikuru, nokuti ivhu munzvimbo dzakawanda zvakanyanya kupera.
• Ikoko kwakanga kune zvakawanda zvakawanda zveaktheria uye tsvina. Ikozvino tsvina inogadzirisa zvikuru maruva edu uye inoideredza iyo. Kune rumwe rutivi, tine mishonga yakasimba, pane imwe ikasimba isina simba. .
• Muzvokudya kwaiva anenge magiramu 100 emufibhi pazuva uye akawanda omega-3 emusango. Iye zvino yakawanda yekuvhura 6 uye vashomanana chaizvo vanhu vane magiramu 15 emagetsi pazuva.

Zvinhu zvose zvakachinja sei?

Kunatswa kwetsvina, kupisa kunouraya huwandu hwakawanda hwebhakitiriya, izvi zvinoratidzwa kubva musiyano muhuwandu hwebhakitiriya izvo madzitateguru edu aive nazvo uye zvakasara zvakadini nesu. Ukama hwave huchishandurwa uye vagari venyika (mhuri) vave vaduku. Ikoko kwakanga kune shuga yakawanda, furawa yakacheneswa yakaonekwa, zvishomanana zvinongororwa muzvokudya, kuwedzerwa kwezvokudya zvisina chinhu uye zvisingafadzi. Maitiro ezuva nemwaka anogumburwa zvachose. Isu tinodya zviduku zvishoma, zvinotyisa zvishoma (kubva pamagiramu 100 kuenda kune 15). Kusapfurikidza kushanda mumuviri, humwe omega-6, iyo inokonzera kuvhiringidza kunopfuura kupesana-kupisa, izvo zvinoita kuti omega-3. Kusvibiswa kwemamiriro okunze, kushungurudzika, kutadza kwekutamba uye kushamwaridzana kwemashoko. Zvose izvi zvinotungamirira mukusaenzana kwemaitiro ose emitumbi. Izvi zvinoreva, kunyange kana iwe unonzwisisa zvaunofanira kuita, zvino kuzviita mumamiriro ezvinhu aripo zvino zvakaoma zvikuru. Nharaunda haina kutitsigira nenzira iyo yaisimboita, nokuti pakutanga izvi zvisarudzo zvakaitwa zvakajeka. Nokuda kweizvi, zvirwere zvisingaperi, kushushikana, kuwedzera kwehutachiwana, chirwere cheshuga, nekuchiva kwezvinhu zvakasikwa kuti isu tionekwe. Mumakore achangobva kupfuura, uwandu hwehutachiona hwakachinja. Mushure mokunge Hondo Yenyika Yechipiri muAmerica, apo uwandu hwekurima hwakatanga kuonekwa nesimba, apo mapurazi akazova makuru, panzvimbo pemapurazi emhuri, kubva kuma1950 yakawanikwa kuti chiyero chekutsvaga chakashandurwa zvakanyanya nekuda kwekuderera kwevhu, asi huwandu hwehuga hwehutu zvakanyanya kuwedzerwa (shuga inogadzirwa kwete chete muzvibereko, asiwo mumidzi midzi). Kana tikatarisa calcium, calcium yakaderera ne 27% pakati pemakore 1950 na1999, iron ye 37%, vitamin C ne 30%, vitamin A ne 20%, potasium ne 14%. Kana iwe ukatarisa zvaive makore makumi mashanu apfuura, ikozvino, kuti uwane tsananguro yekuti vanambuya vedu (zvizvarwa zviviri chete zvakapfuura) vaibva kune rimwe rearinisi, iye zvino munhu anoda kudya mariniti masere. Izvi zvinoreva kuti tinowana shuga yakawanda uye zvishomanana zvishoma. Uye ichi ndicho chinoita zvakasimba pane nzara yemunharaunda, pane nzara iyo inokonzera kugutsa, nokuti hatina kuwana micronutrients. Kana iwe uchienzanisa kudyara kwemabhizimisi emichero nemiriwo nemichero yemusango nemiriwo, musiyano muzvinyorwa zvekutsvaga zvinhu pakati pemusango wepapuro uye aporo, inotengeswa muchitorosi - 47000%. Izvi zvinokonzerwa nekusiyana kwe microelements nemaminera muvhu. Handiri mubatsiri chaiwo wezvokudya zvepamusoro, asi kana ndichitarisa idzi idzi, ndinonzwisisa kuti zvakakosha sei kuti chikafu chizere nemafuta, nokuti huwandu hwekutsvaga humwe hwakakoromoka pamusoro pemakore 50-100 akapfuura. Ndicho chikonzero, patinoona zviratidzo zvacho, zvinoreva kuti 70% yevanhu vanoshaya magnesium. Uye izvi, zvisinganzwisisiki. Nokuti kana isu tisingadi kuedza kuwana dambudziko iri kuburikidza nezvokudya, saka hazvisi zvakaoma kuzviita nemaune.

Zvinorayirwa:

• Kana zvichikwanisika, tsvaka murimi, tsvaka mumwe munhu waunovimba naye, uyo asina purazi yemabhizimisi.
• Uyewo chengetedza kuti unochengetedza sei michina. Nokuti kwevhiki vemaipinashi, semuenzaniso, iyo iri mufiriji, inorasikirwa nehuwandu hwemashoko. Iko kune mapeji akasiyana-siyana anobatsira kuchengetedza kutsva.
• Edza kutenga michero yemwaka uye miriwo uye zvichida yakakura mumunharaunda yako.
• Nzira yekubika ndiyo inokosha. Nzira yekubika inogadzirisa zvakasimba ku bioavailability ye microelements. Kana zvichibvira, ration haifaniri kunge yakapisa michina, nokuti kana chimwe chinhu chinopisa, kunyanya nyama, zvinowedzera kuzadza dumbu pane kuwana michero inobatsira.
• Gadzirira zvakakodzera oiri nenyati. Ivo vane pfuma yakawanda mukutsvaga, asi kana mafuta akachengetwa mumabhodhoro akavhara, kana marimu asina kuchengetwa mufiriji, zvino zvingangova nemigumisiro iyo ichava isina kunaka, nokuti inongova yakanganisa uye inowedzera. Mafuta anopera, oxidize uye hapana chinhu chinobatsira mavari.

Ndapota, zvibvunzezve - sei kana ndichidya chii? Nokuti izvi zvichange zvichinyatsogadzirisa uye zvakanyanya sei uye sei iwe unodya sei. Kana iwe uchidya kungogutsa nzara, iwe unogona kugutsa nzara yako uye chimwe chinhu chinongoratidzika zvakangofanana nechokudya, somuenzaniso, vanodzika. Uye kana iwe uchidya kuitira kuti uchengetedze simba, kuitira kuti uve nemafungiro akanaka, kuitira kuti iwe utarise nzira yaunoda, ichaita kuti usarudze zvaunoshandisa uye kuti uye chii chaunogadzirira. Kana iwe uchida kudzidza kudzidza kuchengetedza muviri wako munyika yedu yemazuva ano uye uchinzwa nzira yakanakisisa, iwe unayo mukana wakasiyana-siyana wekupedza chirongwa chemazuva manomwe chekuziva kudya "Rainbow pahwendefa" kwekusununguka. Chipo chinoshanda munguva pfupi. Iwe unogona kunyora pano.