Mutsva unosvika kune utano hwakanaka

Nemimwe mitemo yegoridhe yezvokudya zvakakodzera, vashandi vemazuva ano vanogadzirira kuchenesa, kubvunzurudza nekudzokorora zvatakanga tambozvitenda tisingazivi. Saka ndeipi mitemo yekare yekudya kwakanaka kusvika panguva yakarasikirwa nekukosha kwayo uye zvinorevei kudya nhasi? Mutemo wekare: "Unofanira kudya zvishoma: kazhinji uye zvishoma nezvishoma."

Munzira itsva
Ngatitangei nemhedziso iyo masayendisiti kubva kuYunivhesiti yeMissouri akauya. Munguva pfupi yapfuura, vakawana kuti vanhu vane uwandu hwehutano hwakanyanya huri nani pane katatu pazuva. Iyi nzira, maererano nevanogadzira chikafu, inogadzirisa zvirwere uye inoderedza huwandu hwemafuta muropa, iyo inobatsira mwoyo (uye kunze, vazhinji vedu vanodya zvakanyanya nokuda kwekusazvidzora kusingadzorwi!). Dzinotsigirwa neCanada vashandi pamwe chete, vachivimbisa kuti avo vanodya katatu pazuva vanoderedza uremu nenzira imwecheteyo yevaya vanosarudza "zvitatu zvekutanga uye zvitatu nzira".

Zvisinei, nyanzvi dzinobva kuNational Institutes of Health yeUnited States dzinonamatira maitiro echekare: maererano nezvinoonekwa, avo vanodya kashoma vanonzwa nzara kakawanda. Kana zviviri zvezvokudya zvitatu zvakabatanidzwa kuva imwe uye zvakasviba kusvikira manheru, ipapo metabolism ichatambura zvakakwana.

Uye chimwe chezviongorori, chakaitwa muna 2012, chakaratidza kuti kusati kwasvika pakudarika kwemadzimai kwevakadzi, zvinowanzoitika hazviiti basa guru, asi mushure mekunge-chikamu chiduku chinogamuchirwa.

Mutemo wekare: "Mukudya kwevanhu vemazuva ano, nyama inongoda chete."

Munzira itsva
Evolutionary biologists vanoti: pane imwe nguva kuonekwa kwataidya nyama kunobata maitiro evanhu, zvichibatsira pakuumbwa kweuropi nemukomana muduku sezvavari ikozvino.

Asi vagari venyika dzezvinoshandiswa mazuva ano havasingapfuuri zvishoma nezvishoma kupfuura madzitateguru avo ari kure. Saka, chigadzirwa ichi chinowedzera kubatanidzwa nekuwedzera kwecholesterol uye ngozi yehutano hwemwoyo. Epidemiologists kubva kuHarvard University yakawana kuti nekugara uchishandisa nyama, chikamu chimwe chemwe chetero chinoderedza mararamiro eupenyu ne13%. Masayendisiti kubva kuCambridge akashandura chimiro chakaoma mumutauro chinonzwisisika kune umwe neumwe: zvakazoitika kuti iyi ndiyo urongwa hwegore rehupenyu hwomunhu akawandisa.

Zvisinei, boka reHarvard rakadzidza dhesi yezvidzidzo makumi maviri uye rakaona kuti iri nengozi zvikuru kupfuura nyama pachayo - mishonga yemabhizimisi yakaitwa kubva nayo. Chimwe nechimwe (50 g) yebhekoni, salami kana masizi inowedzera dambudziko rechirwere chepfungwa ne 42% uye mukana wekudzivirira chirwere cheshuga ne19%. Zvechokwadi, munyu, nitrates uye nitrites zvinokuvadza kune "piggy bank".

Murairo wekare: "Kune mimwe miriwo yakasvibirira uye michero sezvinobvira."

Munzira itsva
Nutritionists pa National Swiss Clinic muZug vakaona kuti vazhinji vavarwere vavo havagone kushaya uremu, nokuti vanogara vachidya ... miriwo nemichero! Mishonga yakasvibirira inenge isingabatsiri, hongu, yakapiwa kuti haina kuenzaniswa nemafuta emafuta, mayonnaise, cheeses, mafuta ... Asi mumatezi, chibage, marumusi kune zvakawanda zvakagadziriswa - chenjerera navo. Mumwe anogona kukakavara nemashoko kuti michero yakajeka inobatsira kupfuura kupisa kana kubika. Mushure mezvose, kupisa kwekupisa kunoparadzanisa utsi hwezvokudya uye masvingo emasero emiti, kusunungura zvimwe zvimiti zvisingambowaniki. Inokurudzirawo kufanana kwemaminerari. Nokudaro, sipinashi yakanyanyisa inopa muviri kudarika iron uye calcium kupfuura itsva.

Mutemo wekare: "Zvigadzirwa zveminda ndizvo zvakanakisisa zvinobva mu calcium."

Munzira itsva
Iyi maonero inopeswa neyanyanzvi veHarvard School of Public Health. Vanopokana kuti mitemo yakakurudzirwa yekushandisa yakanyatsokodzera. Zvigadzirwa zvekudya, maererano navo, zvinoderedza ngozi ye osteoporosis uye chirwere chemuviri, asi kudarika kwavo kunogona kutungamirira ku-neoplasm yeprostate uye, zvichida, mazai. Ane mhosva yepamusoro ye galactose - shuga, iyo inosunungurwa apo lactose inodyiwa. Dzimwe nguva michero yemishonga inowedzera mafuta akawanda uye retinol (vitamini A), iyo yakawandisa yakawanda iyo inoodza simba mapfupa emapfupa. Nhamba ye calcium ichabudirira kuzadza mimwe miriwo, mashizha, broccoli, marumisi. Miriwo yeGreen, kuwedzera, ine vitamini K, inodzivirira kuputika kweiyo mineral inokosha kubva mumapfupa emapfupa.

Mutemo wekare: "Hove yemvura inofamba ichichinja hupenyu huri nani."

Munzira itsva
Nyanzvi dzenyanzvi dzinokurudzira kudya zvisungo zviviri zvechigadzirwa ichi pavhiki. Asi kunyange izvi zvinogona kukwikwidzana, sezvo, zvichienderana nemashoko ekupedzisira, mune 84% ehove sampuli dzinobva kumativi ose enyika iyo ye mercury yakapfuura kupfuura. Nhamba yechinhu ichi chinotyisa mumuviri wevanhu vakawanda ikozvino kudarika miganhu inobvumirwa, iyo inokanganisa zvakanyanya mamiriro emamiriro emagetsi, uropi hunoita, kunzwa uye kuratidzwa. Chinhu chinonyanya kukanganisa kuwedzerwa kwe mercury mumutumbi wemukadzi ane pamuviri: izvi zvinogona kuva nemigumisiro yakaipisisa kumwana ari mberi, kusvika pakupererwa pamuviri kana kumarudzi ose ehutachiona husina kunaka. Pakati pezvinonyadzisa zvipenyu zvehove dzinosvika shark, royal mackerel, tile uye yakajairika muAmerica cuisine tuna. Pakati pezvokudya zvegungwa zvinobvumirwa - shrimp, saumoni, saury, catfish. Izvitsaurire maitiro maviri pavhiki, kuitira kuti usaisa pangozi.

Chimwe chinyorwa chemafuta acids chinomiririrwa ne algae - chaizvoizvo, kubva kwavari iyo hove inowana omega-3 yayo (haina kuzviita ivo pachavo). Asi iyo yakaipa, nzvimbo yekuchengetedza mvura yakasvibiswa ne mercury!

Zvingaita sokuti pane imwe nzira yekubuda nayo: walnuts uye mbeu yeflakisi. Yakagadziriswa mairi, simai mafuta emidziyo yakawanda mumutumbi inoshandurirwa kuhumwe hwakafanana neyaiwanika kune hove. Zvisinei, zvinowanzoitika kuti kushandiswa kwakadaro hakuna kukwana, pakati pe "nyika" uye "mvura" omega-3, chiratidzo chekuenzana hachigoni kuiswa. Vane migumisiro yakasiyana pamutumbi wemunhu uye mafuta emafuta ehove anogona kuitei, haagoni kupa mitezo kana tambo, nekuremekedza kwakakodzera kwavari.

Chii chakasara kwatiri? Ikoko hove. Zvakanaka uye zviri nani kwete murimi, zvinyorwa zvemafuta anokosha ayo zvakananga zvichienderana nemafudziro, uye achangobatwa mugungwa. Masayendisiti kuHarvard University vanovimbisa kuti: zvakakosha zvegungwa rekudyisa kwegungwa zvakakura kudarika dambudziko rose.

Mutemo wekare: "Fiber isvimbiso yekubatana."

Munzira itsva
Maererano neAmerican Society for Healthy Eating, avo vanosarudza mbeu yose-yezviyo zvinorema zvishoma. Zvisinei, musiyano nevanoda vekutanga-kirasi, yakakonzerwa uye yakanatswa i ... zvishoma pane imwe kirogiramu! Saka muzviyo ndizvo here? Zvichida ndezvekuti vanhu ava vanozvichengeta pachavo. Mushure mezvose, kusarudzwa kwezviyo zvinongova chimwe chezvinhu zvinokonzera kuyerwa. Hapana munhu acharamba: zvinokonzerwa nema carbohydrates zviri nani zvakakwana, zvinoshanda zvakanyanya pamwoyo nemidziyo yeropa. Asi sechiuno - chimiro chavo hachina basa.