Karin Bornett
Chakudya cham'mlengalenga ndikupatsa oyendetsa danga moyenera - ngati nkotheka, osatha kudya osasamala. Komabe, "piritsi yapamwamba" simapezeka ngakhale patatha zaka zambiri kafukufuku.
Chifukwa: "Zowonjezera sizingabwezeretse mgwirizano wovuta wa michere komanso kutafuna, kulawa ndi kumeza sikungasinthidwe. Ichi ndichifukwa chake kafukufuku akusunthira kutali ndi zakudya zam'mapiritsi, "atero a Bernhard Watzl, wamkulu wa Institute of Physiology and Biochemistry of Nutrition ku Max Rubner Institute ku Germany. Ndizachisoni, chifukwa zitha kukhala zosavuta: Piritsi la pakhosi ndipo tonse tili kuzungulira kuti tithe kugwira bwino kwambiri ntchito zathu za tsiku ndi tsiku.
Kumene tili pansi - Malinga ndi Report ya Nutrition ya ku Austrian, anthu opitilira 1,6 mamiliyoni ambiri aku Austrian ali ndi zinthu zochulukirapo zopatsa micronutrients yapadera. Timaperekedwa kwathunthu ndi vitamini D ndi ayodini. Malinga ndi malipoti, kuchuluka kwa vitamini D mu 44 peresenti ya amuna ndipo kungokhala pansi pa 40 peresenti ya azimayi sikokwanira. Nthawi zambiri zimakhala zolipira kuthandiza. Ngakhale kuphatikiza kwa ayodini kumatheka mosavuta ndi mchere wokhala ndi ayodini, vitamini D amangopatsidwa mphamvu ndi dzuwa lokwanira. Ngati muli osakwana theka la ola patsiku, muyenera kugwiritsa ntchito zowonjezera. Wina wapamwamba mu kuperewera kwa kupezeka ndi folic acid. Apanso, kafukufuku amatsimikizira kuperewera ndipo akatswiri amalangizidwa makamaka azimayi omwe amakonzekera kukhala ndi pakati kuti athandizire panthawi yothandizira pazakudya.
Zowonjezera zowonjezera
Tonsefe timadziwa malamulo oyamba a kadyedwe koyenera: amayenera kukhala osiyanasiyana mosiyanasiyana momwe angathere. Zipatso ndi ndiwo zamasamba, nsomba, osati nyama yochuluka, koma fiber yambiri. M'moyo wopsinjika watsiku ndi tsiku, sizophweka kutsatira mfundo izi nthawi zonse. Ndipo ngakhale ngati azungu aku Western Europe malinga ndi kafukufuku amasamaliridwa bwino komanso zovuta za matenda okhudzana ndi kadyedwe chifukwa cha kuchepa kwa matendawa, "Ndani akudya moyenera, safunikira zowonjezera," akutero a Jürgen King, wamkulu wa dipatimenti ya Nutrition Science ku University of Vienna; Zakudya zabwino "ndiye kuti nthawi zambiri zimasowa nthawi.
Komabe, kuthandizira sikungapweteke. A Cornelia Harlacher ochokera ku Micronutrient opanga micronutrient akuti: "Micronutrients amachokera ku chakudya ndipo kudya ndikudziwa ndi gawo lofunikira mu thanzi la munthu. Lero ndikotheka kudzipatsa nokha zakudya zabwino kwambiri mzaka zonse komanso kuti muzikhala ndi chidwi chamadongosolo abwino. Komabe, Kafukufuku akuwonetsa kuti zoperekazi sizikulandiridwa ndi anthu onse; makamaka ngati pakufunika thandizo lina, monga kuchita masewera olimbitsa thupi, kupanikizika kwambiri kapena ngati pali zosokoneza pakulandila, monga zosakwanira. "
"Masiku ano ndizotheka kupereka chakudya chabwino kwambiri mzaka zonse komanso kufunafuna zakudya zabwino. Komabe, Kafukufuku akuwonetsa kuti zoperekazi sizivomerezedwa ndi anthu onse. "
Chifukwa chiyani zakudya zapamwamba - kuposa malonda a gag?
Iwo omwe sapeza nthawi yokwanira kudya mokwanira, omwe ali ndi nkhawa kapena amakonda masewera ampikisano, amatha kugwiritsa ntchito zakudya zopatsa thanzi monga zowonjezera pakudya. Kwa olandilidwa konsekonse, kwa malonda ena abwino. Pakadali pano milomo ya aliyense, mwachitsanzo, wotchedwa wapamwamba kwambiri. Zakudyazo zimakhala ndi michere yambiri ndipo zimapezeka mwanjira ya ufa kapena mapiritsi, monga timadziti kapena mu ma smoothies okoma, ndipo timalonjeza kanthu. Nthawi zambiri zimakhala ndi michere yambiri kapena fiber, mavitamini ndi antioxidants.
Kasupe Wachinyamata Açaí mabulosi
Mwachitsanzo, mabulosi a Açaí, adatchuka monga mankhwala ochepetsera, koma osatha kusunga lonjezo. Zowonadi, chifukwa cha kuchuluka kwa antioxidants, chipatsocho ndi kasupe weniweni waunyamata. Chifukwa izi zimasokoneza ma radicals omwe amatha kuwononga maselo athu, ndikuchepetsa kukalamba. Mwachitsanzo, asayansi ochokera ku Emory University School of Medicine adawona kuti zipatso zouluka zomwe zimadya zipatso za açaí zimakhalapo kutalika katatu kuposa zomwe zimakhala zopanda zipatso zabwino kwambiri. Opanga Açaí afikira kuyembekezera zabwino ku cholesterol, matenda ashuga, nyamakazi, matenda amtima, matenda oopsa komanso kutopa kwathu.
Zipatso za buluu zakuda zochokera ku South America zimamera pachilala chotchedwa kabichi ndipo zimakonzedwa ngati mapiritsi, juwisi kapena ufa. Komabe, kusamala ndikofunikira chifukwa cha kuchuluka kwa manganese. Malinga ndi European Food Security Authority (EFSA), kudya okwanira kwa akuluakulu ndi ma milligram atatu patsiku - koma mamililita a 300 a mabulosi ali ndi milligram XXUMX. Kuchuluka kwa manganese kungasokoneze mayamwidwe achitsulo. Malinga ndi akatswiri azakudya, izi zimayenera kukumbukiridwa makamaka pakati pa ana, anthu azomera zamasamba ndi anthu omwe ali ndi vuto la chitsulo.
Zozizwitsa Spirulina Algae?
Spirulina alga adapatsidwa gawo la superfood ndipo pakali pano akupeza vuto lalikulu. Ndi gawo la cyanobacteria (lomwe limadziwika kuti "algae wobiriwira"). Amanenedwa kuti amawonjezera kwambiri kupanga kwa maselo opha matenda, maselo othandizira ndi ma antibodies.
Mwachitsanzo, kafukufuku ku Osaka Medical Center for Cancer and Cardiovascular Disease ku Japan adawonetsa kuti zochitika za macrophages (phagocytes) zimakula kwambiri atatha kutenga spirulina. Spirulina algae imathandizira chitetezo cha mthupi polimbana ndi matenda amtundu uliwonse.Iyenera kuyang'ananso kuchuluka kwa shuga m'magazi, kuteteza motsutsana ndi matenda oopsa ndikuwonjezera kuchuluka kwa adiponectin, yomwe imakhudzidwa ndi kayendetsedwe ka chakudya. Mulingo wambiri wa adiponectin umathandizira kuti mukhale ndi njala yochepa. Chifukwa Spirulina ili ndi milingo yayikulu kwambiri ya L-tryptophan, amino acid yopangidwa ndi ma neurotransmitters melatonin ndi serotonin, algae amawonedwanso ngati njira yowonjezerera, kukonza kukumbukira ndikutsitsa mitsempha. Zomera za Spirulina zimapezeka ngati ufa wangwiro, wodzazidwa ndi ma kapisozi kapena woboola ngati ma pellets. Amakhalanso ngati osakanikirana ndi ma suti.
Komabe, Bungwe la Federal Institute for Risk Test (BfR) likuti mitengo yazitsamba siyenera kuonedwa ngati njira ina yothandizira chithandizo chamankhwala. Malo ogwiritsa ntchito ogula North Rhine Westphalia amapitilira pamenepo ndikuchenjeza motsutsana ndi mtundu wamtchire wobiriwira, popeza amadetsedwa ndi cyanobacteria ina, yomwe imatha kupanga ziphe zowononga chiwindi (Microcystine).
CHIKWANGWANI Chopanda Chia
Ndi zomwe zili ndi michere yambiri, mapuloteni ndi ma omega-3 acids, nthangala za chia zimawonedwanso ngati superfood ndipo ndimagalamu oposa sikisi amitundu iliyonse pa 100 gramu ya mbewu, ndi mtolo wowona wa fiber. Kulonjezedwa kuti njere zimalimbikitsa chimbudzi ndikuwongolera shuga. Amanenanso kuti amachepetsa kupweteka komanso kupweteka kwamtima. Chia ndi chomera chamadzi chotentha chamtundu wa banja la mbewa. Mbeu zitha kugwiritsidwa ntchito yonse ndi nthaka, mwachitsanzo ngati mbali ya mkate kapena popanga mafuta. Amathandizanso ngati maziko a vegan pudding kapena wandiweyani ma smoothie ndipo amathanso kugwiritsidwa ntchito ngati dzira kapena mafuta m'malo mwa kuphika.
Ndani akufuna kutenga makapisozi a Chia ayenera kuyang'anira chidwi cha wopanga wopangidwayo. Magalamu awiri amafuta a chia mu mawonekedwe a makapisozi patsiku amawonedwa ngati osavulaza thanzi. Chia ikhoza kukhala gwero lamafuta omega 3 wamafuta m'malo mwa nsomba zam'nyanja zamafuta kwambiri kapena rapeded, walnut, linseed kapena soyabean. Chidule: Zabwino kwambiri zingayambitse blockages! Kudya kwa tsiku ndi tsiku kwa 15 magalamu a mbeu sikuyenera kupitilira.
Mndandanda wazakudya zapamwamba ukukula tsiku ndi tsiku ndipo umaphatikizapo zipatso zambiri, zipatso ndi mbewu. Zonse, zozizwitsa sizimayembekezeredwa ndipo ziyenera kudyedwa mwanzeru. Zodabwitsa ndizakuti, nyama yapamwamba sikuti nthawi zonse imakhala yachilendo. Mwachitsanzo, ma buliberries ali ndi mndandanda wofanana ndi wa antioxidants monga mabulosi a aaa. Aliyense amene akufuna kudya zakudya zoyenera akamagwiritsa ntchito zakudya zopatsa thanzi ayenera kuyang'anitsitsa zosowa zake zopatsa thanzi. Zachidziwikire, palibe chinthu ngati mfundo yofunika kwambiri. Kupatula apo, zofuna ndi kumwa nthawi zonse zimakhala payekha.
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