Mfundo Zazakudya Zazakudya: Pali chiyani, muyenera kupewa chiyani

Chakudya "Choyera": Otsatira a "Zakudya zoyera" amayang'ana kwambiri zachilengedwe, zomwe sizipeza mafuta, zomwe zimakhala zabwino kwambiri. M'malo mwakugwiritsa ntchito misuzi kapena supu yophika, Wotchena Yemwe Amakonda akhoza kukuphikirani, ndikophweka kwambiri. Shuga ndi ufa woyera sizikuyenda bwino, chifukwa zimadya chakudya chopangidwa mwaluso komanso chakudya chofulumira. Mwachitsanzo, pali zipatso, ndiwo zamasamba, nyama, nsomba, mazira, chimanga chonse, nyemba ndi mtedza wotsalira. Kuphatikiza apo, pogula, poyang'ana mndandanda wazosakaniza: maso, zonunkhira, zowonjezera zonunkhira kapena zosakaniza zowoneka bwino monga ufa wa mkaka, wokoma kapena wowuma wosinthika wapezeka? Osapita kukagula zakudya “zoyera”.

Nutritionist Marlies Gruber amawona m'mawu osagwirizana ndi zomwe zimamveka ngati lingaliro labwino la thanzi: "Pali kupilira kwakukulu, komwe kulibe chifukwa kuchokera pamalingaliro azakudya," adatero mkulu wa asayansi a "forum.ernährung heute", Association for the Promotion of Nutrition Information. Ndipo zikutanthauza za kukayikira kofikira kwa opanga chakudya, zakudya zophatikizidwa, maswiti, ufa woyera kapena zowonjezera. Werengani zina pa zilembo zomwe simungathe kuzigawa. Koma nthawi zambiri amakhalanso zosakaniza zachilengedwe, monga zingapo zowonjezera. "Apulo akanakhala ndi zowonjezera khumi ndi ziwiri, wina amayenera kulemba chizindikiro."

Zikhulupiriro zakudya

Njira yoyamba yodziwika yazakudya inali kudya kwakukulu. Pambuyo pazolephereka za nkhondo ziwiri zapadziko lonse lapansi, anthu adadyera "mbale zam'm chakudya" m'nthawi ya nkhondo, zomwe zidangotembenuka ndi nyama. Pomaliza, mumatha kugula - ndipo mukufuna kuti mufotokozere anthu ambiri. Posakhalitsa pendulum adalowa mbali ina: Tsopano thanzi lidalengezedwa. Zakudya zonse ziyenera kukhala m'zaka za 70er, zathanzi komanso zachilengedwe momwe zingathere. Zinapitilira ndimakudya akunja, kukhathamiritsa thupi kwa chingwe chochepa. Ndipo mu 90ern, mafuta oyipawo anali osalimba, ophatikizika muzinthu zopepuka. Masiku ano machitidwewa ndikudya oyera, zakudya zaka kapena mwala.

Chitsanzo china cha glutamate yosakondedwa: Mchere wa glutamic acid umapezeka, mwachitsanzo, mkaka wa m'mawere, bowa, parmesan kapena tomato. "Mwakunena, mutha kunena kuti zakudya zaku Italy zimakomera kwambiri chifukwa mwachilengedwe zimakhala ndi glutamate yambiri," atero wazakudya.
Kwenikweni, lingaliroli silatsopano: "Imakumbutsa pang'ono za phindu la thanzi la 70er. Nthawi imeneyo, komabe, idali yokhazikika, mochulukirapo, monga chilengedwe, zachuma komanso chikhalidwe cha anthu ndipo sizingokhala kwa thanzi la munthu yekha, "adatero Gruber. Zomwe mumasowa nazo chidwi ndi utoto wakuda ndi woyera, kugawa chakudya kukhala chabwino ndi choyipa, chololedwa komanso chosaloledwa. "Izi sizikumveka. Palibe chakudya chimodzi chomwe ndi chabwino chokha. "Zimatengera mtundu wonse wa chakudya.

Kubwerera ku chilengedwe

Pazina la Paleo, lingaliro lazakudya limayamba kutchuka, malinga ndi omwe adapanga, potengera zakudya za Paleolithic. Pazosankha ndiye zakudya zovomerezeka za osaka ndi osonkhanitsa: nyama, nsomba ndi mazira a nyama zaulere, ndiwo zamasamba, bowa, zipatso, mtedza ndi mbewu, uchi ndi mapulo madzi kusiyapo. Popeza ulimi ndi zoweta zidayambitsidwa nthawi yayitali kwambiri m'mbiri ya anthu, zimayikidwa mu zakudya za Stone Age kuti "sizoyenera kutengera mitundu". Taboo ndiye zinthu zamkaka, chimanga, komanso shuga, ma legamu, mafuta oyeretsa masamba komanso mafuta komanso zakudya zopukutidwa. Kutchulidwa ndi chiphunzitso chokhudzana ndi zaumoyo: Popeza ma nyemba ndi mbewu zokhala ndi ma antibodies ochokera ku mbewu (lectins) ndi phytate (phytate), zomwe zimalepheretsa kuyamwa kwa michere ina ndikutseka ma enzyme ogaya, amaonedwa ngati owopsa. Maphala ndi mbatata mulinso zomanga thupi, zomwe zimakweza msanga magazi ake ndikuziponya mwachangu. Chifukwa chake Paleo alonjeza kuti ateteza matenda amtundu monga matenda ashuga kapena matenda oopsa.

Ndiye zikutanthauza chiyani pa lingaliro la zakudya za Paleo? Nutritionist Gruber imatsutsa malingaliro pazogulitsa ndi tirigu, mwa zina: "Malinga ndi thanzi lanu, njere ndi nyemba zimalimbikitsidwa makamaka. Amapereka chakudya, chomwe chimapanga theka la mphamvu, komanso mapuloteni apamwamba kwambiri, fiber ndi ma micronutrients angapo. ”Phytic acid siyimasinthidwa ndi enzyme phytase. Imapezeka m'miyala ndi nyemba, zomwe muyenera kuchita ndikumawiritsa m'madzi musanadye. Mitundu yambiri imasinthidwa ndi kutentha. Palibe amene amadya nthangala zaiwisi. Inde, ngati kulibe moto, tikadachita popanda iwo. Kudziwa kuti mutha kutenthetsa chakudya ndikuchepetsa kwambiri kuli ngati osavomereza chitukuko, "atero mkulu wa asayansi. M'madera ena, anthu angasangalale kwambiri ndi chitukuko. "Mwinanso mafani a Paleo amagwiritsanso ntchito ndege, galimoto kapena njinga ndipo amakhala ndi makompyuta ndi ma Smartphones." Ndi ochepa kwambiri omwe angathamangitse nyama yawo momwe amakankhira Stone Age kapena kudya kuchuluka komweko monga momwe adachitiranso panthawiyo.

Amasangalalanso ndikuwona zamtsogolo zamkaka ndi mkaka, zomwe zimapezeka ndi mavitamini a calcium ndi B. Kugawa shuga kwamakampani sikumveka. "Kuchokera pamalingaliro osinthika, maswiti amadzetsa mphamvu ndipo ndi chizindikiro kuti chipatso chacha, chimakoma chabwino ndipo sichiri poizoni." Pa Paleo, kumbali ina pali zoletsa zomwe sizingafunike, mbali inayo nyama imatsimikiziridwa mwamphamvu. “Koma anthu ambiri amadya zoposa zokwanira. Kudya nyama yochepa kumatha kuphatikizidwa ndi thanzi ndi chilengedwe, "atero a gruber pankhani yokhudza zakudya.

Kudya m'malo motaya

Freeganism imayendetsedwa pang'ono m'makhalidwe ndi chikhalidwe chambiri. Kutsutsa kwa chikhalidwe cha anthu kwa nyama ndi chilengedwe, komanso za capitalism, phindu lakhalidwe, oimira izi adakhalapo pama mbendera. Freegan imapangidwa ndi Chingerezi "chaulere" ndi "vegan". Zomwe zimadyedwa ndizomwe ena amataya. M'malo motaya ndalama pachakudya, iwo amatola chakudya chawo komwe chimapezeka. Mwa zina, katundu wosadziwika kuchokera m'masitolo akuluakulu kapena m'misika komanso pamakina a biotunes amadzipatsa okha. Chifukwa chake a Freegans akufuna kukhazikitsa chizindikiro chotsutsana ndi gulu la anthu omwe ataya ntchito, onyentchera ndi kuwononga chuma.

Gruber amawona Freeganism, yomwe imadziwikanso pansi pa mawu akuti chidebe kapena dumpster diving, ngati gulu lomwe limachitidwa ndi anthu amtundu wa mtundu wa "tattoo yamunthu": "Pali zosokoneza zambiri pakuwona kwathu kovuta pamoyo. Kugwirizana ndi zomwe zikuchitika ndikusiyanitsa komanso kudziwika ndi mfundo zomwe zingapangitse moyo wawo kukhala wabwino - mwachitsanzo, chakudya - chosavuta. "Makamaka kutsatira zomwe mumadya kungapangitse kuti ambiri azikhala moyo wosalira zambiri. Monga ma automatives omwe amapanga "chidule-chisankho" ndipo chomwe nthawi zambiri chimapangitsa kuti penti yoyera yakuda ndi yoyera ikhale chakudya chololedwa komanso chosavomerezeka ndikupanga mtengo wosankha.

Zakudya zabwino?

"Palibe amene amatsata zomwe amachita moyo wonse," akutero Gruber. Pafupifupi 80 peresenti ya vegans ndi zamasamba amabwerera ku chakudya chosakanizikirana ndi moyo wawo. Zodabwitsa ndizakuti, idakali mtundu wabwino kwambiri wa zopatsa thanzi kuchokera pamalingaliro opatsa thanzi: "Chakudya chopatsa thanzi, chosakanikirana ndi nyengo komanso nyengo - izi zimadzetsa mitundu yosiyanasiyana." Chakudya choyenera chimakhala chokhazikika, chokhazikitsidwa ndi zipatso ndi masamba ambiri, chimanga ndi mbatata , zopangidwa mkaka ndi mazira, nyama ndi nsomba. Zotsatira zakudya zaku Mediterranean ndizabwino. Zakudya za ovo-lacto-zamasamba (zokhala ndi mkaka ndi mazira) zimaperekanso chilichonse chomwe mukufuna mukaphatikizidwa bwino. Amalangiza mwamphamvu ma vegans kuti azithana ndi chakudya. "Pali zakudya zina zomwe muyenera kuyang'anitsitsa." Mwachitsanzo kashiamu (Masamba kapena madzi amchere) kapena vitamini B12 (zopatsa kapena zowonjezera). "Koma amayi apakati, amayi oyamwitsa, ana oyamwa ndi okalamba salangizidwa kudya vegan."

Ndikofunikanso momwe timadyera, atero wazakudya. "Ndiye: tikudya ndi ndani? Kodi tikugwiritsa ntchito nthawi yathu? Kodi timasangalala nazo? Kodi timasankha bwanji chakudya, timachipeza kuti, ndipo ndimakhalidwe ake ati? Izi zikuwoneka kuti ndizofunika kwambiri kwa ine, ngati kuti tikungodya zipatso kapena kusiya zina zowonjezera. "

ABC yaying'ono yamalingaliro azakudya

mtundu magazi zakudya:
Amaganiza kuti chakudyacho chikuyenera kukhala chokhazikitsidwa ndi gulu la magazi: Poyamba anthu, panali mtundu wa magazi 0 okha (nyama yosaka yomwe imatsimikizidwa, pewani wholegrain). Munthawi ya Neolithic munayamba ulimi ndi ziweto komanso gulu la magazi A (mlimi - anthu azisamba, amatha kukonza zakudya zamtchire). Pambuyo pake, gulu la magazi B (ma nomads - omnivores) linabadwa. Sipanatenge zaka pafupifupi chikwi zapitazo gulu la magazi la AB linakhazikika kudzera mukusakanikirana kwa A ndi B (modabwitsa - kulekerera tirigu, kupewa nyama). Gulu lirilonse la magazi liyenera kuyankha mosiyanasiyana ku lectins (nyemba, mbewu) zomwe zimagazi.
Unikani: Osatsimikiziridwa mwasayansi.

Kudya Oyera:
Kumadya zakudya zosavuta komanso zophika zatsopano monga zotheka (organic ngati zingatheke), kupewa shuga, ufa woyera, nyemba ndi zakudya zopangidwa mwaluso.
Kutsutsa: kusiya miyendo ndi zinthu zamafakitale zoletsedwa.

Flexitarians:
Nthawi zambiri amadya zamasamba pomwe zimakhala zosangalatsa, komanso nthawi ndi nthawi nyama. Kusinthasintha kotero.

freegan:
Dyetsani zomwe ena amataya. Gulu lochita zachikondwerero pochita zothandizidwa ndi anthu, nyama ndi chilengedwe. Zakudya za Vegan pazifukwa zoyenera.

Frutarian:
Chakudya cha veganchi sichimangoteteza nyama komanso chomera. Idyani zakudya zamasamba zokha zomwe sizikuwononga mbewu: zipatso, mtedza, nyemba, masamba, mbewu zina ndi chimanga. Komabe, palibe tubers, masamba mizu, zimayambira kapena masamba masamba.
Kutsutsa: Kuperewera kwa zakudya m'thupi ndizotheka.

Ketogenic zakudya:
Mapuloteni ambiri ndi mafuta m'malo mwa shuga ndi chakudya: Thupi limapeza mphamvu kuchokera ku shuga, lomwe limawonongeka chifukwa cha chakudya. Ngati mafuta osakwanira alipo, amalimbana ndi mafuta, momwe chiwindi chimapangira matupi a ketone. Gwiritsani ntchito pakati pa ena mwa khunyu komanso matenda ena a metabolic, komanso zakudya zotsutsana ndi khansa (maselo a chotupa amafunikira glucose kukula kwawo) touted.
Kutsutsa: Sikofunikira kwa thanzi, gwiritsani ntchito ngati zakudya zotsutsana ndi khansa.

Kuwala chakudya:
Njira ya uzimu yomwe chakudya (ndipo nthawi zina chimadzimadzi) chimagawiridwa, chifukwa mphamvu zonse zofunikira zimatha kupezeka kuchokera pakuwala.
Kutsutsa: Kuopsa kwa kufa, chiwopsezo cha kusowa kwamadzi komanso kuwonongeka kwa impso.

macrobiotics:
Malingaliro azakudya momwe zakudya za wholegrain (makamaka mpunga), masamba, nyemba, algae ndi mchere zimadyedwa, nthawi zina ndi nsomba zina. Nyama ndi zinthu zamkaka sizimatsala.
Kutsutsa: Zizindikiro zakulephera.

Paleo - Chakudya cha Age Stone:
Zakudya zopatsa thanzi pokhapokha chakudya kuchokera ku Stone Age: nyama, nsomba ndi mazira a nyama zaulere, masamba, zipatso, njere, mtedza. Taboo: Zinthu zamkaka, chimanga ndi nyemba, shuga, zakudya zoyendetsedwa.
Chidule: Zambiri mapuloteni a nyama, kusiyidwa kosafunikira kwa mbewu ndi nyemba

Pescetarier:
Zakudya zamasamba zomwe zimadya nsomba, komanso zinthu monga mkaka ndi mazira.

chakudya yaiwisi:
Zakudya zopatsa thanzi ndizakudya zomwe sizimatenthedwa kuposa 42 ° C (Dörren). Zotheka ngati mawonekedwe a vegan (masamba, zipatso, bowa, zitsamba, mafuta, mtedza ndi mbewu) kapena zamasamba (zokhala ndi mkaka waiwisi ndi mazira) kapena omnivor (ndi nsomba ndi nyama yaiwisi ndi masoseji).
Kutsutsa: Zizindikiro zakulephera, zakudya zosaphika ndizovuta kwambiri kugaya, mavuto a ukhondo (mwachitsanzo Salmonella).

wosadyeratu zanyama zilizonse:
Kusiyiratu zanyama zamitundu yonse, kuyambira nyama mpaka nsomba ndi mkaka mpaka mazira. Mwachitsanzo, uchi kapena gelatine adamveketsa timadziti. Mwanjira yokhwima, zinthu zina zanyama monga zikopa, ubweya, nthenga kapena silika zimakanidwa.
Kutsutsa: Zizindikiro zakulephera.

Veggan:
Zakudya za Vegan koma zimaphatikizapo mazira. Osapita koyenda mosavomerezeka chifukwa anapiye achimuna nthawi zambiri amaphedwa popanga zochuluka.
Kutsutsa: Chifukwa cha kukonzekera kwa mapuloteni, mavitamini ndi kusintha kwazinthu zabwino za vegan.

Zambiri za zakudya zabwino ndi umoyo pano.

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