Zakudya Zam'chitini: Zabwino kapena Zoipa?

Zamkati

• Kodi zakudya zamzitini ndi chiyani?
• Kodi kumalongeza kumakhudza bwanji michere?
• Zakudya zamzitini ndizotsika mtengo, zosavuta, ndipo sizimawonongeka mosavuta
• Zitha kukhala ndi kuchuluka kwa BPA
• Zitha kukhala ndi mabakiteriya owopsa
• Zina zimakhala ndi mchere wowonjezera, shuga, kapena zotetezera
• Momwe mungapangire zisankho zoyenera
• Mfundo yofunika

Zakudya zamzitini nthawi zambiri zimaganiziridwa kuti ndizopanda thanzi kuposa zakudya zatsopano kapena zachisanu.

Anthu ena amati ali ndi zosakaniza zowopsa ndipo ayenera kuzipewa. Ena amati zakudya zamzitini zitha kukhala gawo lazakudya zabwino.

Nkhaniyi ikufotokoza zonse zomwe muyenera kudziwa pazakudya zamzitini.

Kodi zakudya zamzitini ndi chiyani?

Kumalongeza ndi njira yosungira zakudya kwa nthawi yayitali poziika muzotengera zopanda mpweya.

Kumalongeza kumayambitsidwa koyambirira kumapeto kwa zaka za zana la 18 ngati njira yopezera chakudya chokhazikika kwa asitikali ndi oyendetsa panyanja pankhondo.

Njira zomata kumatha kusiyanasiyana pang'ono ndi malonda, koma pali zinthu zitatu zofunika. Izi zikuphatikiza:

• Processing. Chakudya amachisenda, kuchiduladula, kuchidula, kuchipenya, kuchipitsa bonasi, kuchigwedeza kapena kuchiphika.
• Kusindikiza. Chakudya chokonzedwa chimasindikizidwa mzitini.
• Kutentha. Zitini zimatenthedwa kuti ziphe mabakiteriya owopsa ndikupewa kuwonongeka.

Izi zimalola kuti chakudya chizikhala chokhazikika komanso chokhazikika kuti chizidya kwa zaka 1-5 kapena kupitilira apo.

Zakudya zamzitini wamba zimaphatikizapo zipatso, ndiwo zamasamba, nyemba, supu, nyama, ndi nsomba.

Kumalongeza ndi njira yomwe imagwiritsidwa ntchito kusunga zakudya kwa nthawi yayitali. Pali njira zitatu zazikuluzikulu: kukonza, kusindikiza, ndi kutentha.

Kodi kumalongeza kumakhudza bwanji michere?

Zakudya zamzitini nthawi zambiri zimaganiziridwa kuti ndizopanda thanzi kuposa zakudya zatsopano kapena zachisanu, koma kafukufuku akuwonetsa kuti izi sizowona nthawi zonse.

M'malo mwake, kumalongeza kumateteza zakudya zambiri.

Mapuloteni, carbs, ndi mafuta sizimakhudzidwa ndi njirayi. Mavitamini ambiri ndi mavitamini osungunuka mafuta monga mavitamini A, D, E, ndi K amasungidwanso.

Mwakutero, kafukufuku akuwonetsa kuti zakudya zomwe zili ndi michere yambiri zimasungabe michere yambiri atatha kuzilemba m'zitini (,).

Komabe, popeza kumalongeza kumafuna kutentha kwambiri, mavitamini osungunuka m'madzi monga mavitamini C ndi B amatha kuwonongeka (3,,).

Mavitaminiwa amakhudzidwa ndi kutentha ndi mpweya wonse, kotero amatha kutayika panthawi yophikira, kuphika, ndi njira zosungira zomwe zimagwiritsidwa ntchito kunyumba.

Komabe, pomwe kumeta kumatha kuwononga mavitamini ena, kuchuluka kwa mankhwala ena athanzi kumatha ().

Mwachitsanzo, tomato ndi chimanga zimatulutsa ma antioxidants ambiri akatenthedwa, ndikupangitsa mitundu yazakudya zamzitini kukhala gwero labwino kwambiri la ma antioxidants (,).

Zosintha m'magawo amtundu wina aliyense pambali, zakudya zamzitini ndizochokera ku mavitamini ndi michere yofunikira.

Pakafukufuku wina, anthu omwe amadya zinthu zamzitini 6 kapena kupitilira apo pamlungu amakhala ndi zakudya zowonjezera 17, poyerekeza ndi omwe amadya zinthu ziwiri kapena zochepa zamzitini pasabata ().

Milingo ina imatha kuchepa chifukwa chakumalongeza, pomwe enanso amatha. Ponseponse, zakudya zamzitini zimatha kupereka michere yofanana ndi ya anzawo atsopano kapena achisanu.

Zakudya zamzitini ndizotsika mtengo, zosavuta, ndipo sizimawonongeka mosavuta

Zakudya zamzitini ndi njira yabwino komanso yothandiza yowonjezeramo zakudya zowonjezera michere pazakudya zanu.

Kupezeka kwa zakudya zabwino, zabwino ndikusowa m'malo ambiri padziko lapansi, ndipo kumalongeza kumathandiza kuti anthu azitha kupeza zakudya zosiyanasiyana chaka chonse.

M'malo mwake, pafupifupi chakudya chilichonse chitha kupezeka mchitini lero.

Komanso, popeza zakudya zamzitini zimatha kusungidwa bwino kwa zaka zingapo ndipo nthawi zambiri zimakhudza nthawi yocheperako, zimakhala zosavuta.

Kuphatikiza apo, amakonda kukhala otsika mtengo kuposa zinthu zatsopano.

Zakudya zamzitini ndi gwero losavuta komanso lotsika mtengo lazakudya zofunikira.

Zitha kukhala ndi kuchuluka kwa BPA

BPA (bisphenol-A) ndi mankhwala omwe amagwiritsidwa ntchito popakira zakudya, kuphatikiza zitini.

Kafukufuku akuwonetsa kuti BPA yazakudya zamzitini imatha kusamuka kuchoka pamtengowo kupita pachakudya chomwe chilimo.

Kafukufuku wina anafufuza zakudya zamzitini 78 ndipo anapeza BPA mwa 90% mwa iwo. Kuphatikiza apo, kafukufuku wafotokoza momveka bwino kuti kudya zakudya zamzitini ndichomwe chimayambitsa kuwonekera kwa BPA (,).

Kafukufuku wina, omwe adatenga nawo gawo kudya 1 msuzi wamzitini tsiku lililonse kwa masiku 5 adakumana ndi chiwonjezeko chopitilira 1,000% m'magawo a BPA mumkodzo wawo ().

Ngakhale umboniwo ndi wosakanikirana, maphunziro ena aumunthu agwirizanitsa BPA ndi zovuta zathanzi monga matenda amtima, matenda ashuga amtundu wa 2, komanso kulephera kwamwamuna pakugonana (,).

Ngati mukuyesera kuti muchepetse kukhudzana kwanu ndi BPA, kudya zakudya zambiri zamzitini si malingaliro abwino.

Zakudya zamzitini zitha kukhala ndi BPA, mankhwala omwe amathandizidwa ndimatenda ngati matenda amtima komanso mtundu wa 2 shuga.

Zitha kukhala ndi mabakiteriya owopsa

Ngakhale ndizosowa kwambiri, zakudya zamzitini zomwe sizinakonzedwe bwino zitha kukhala ndi mabakiteriya owopsa omwe amadziwika kuti Clostridium botulinum.

Kudya zakudya zoyipitsidwa kumatha kuyambitsa botulism, matenda akulu omwe angayambitse ziwalo ndi kufa ngati atapanda kuchiritsidwa.

Matenda ambiri a botulism amachokera ku zakudya zomwe sizinalembedwe bwino kunyumba. Botulism yochokera ku zakudya zamzitini zamalonda ndizosowa.

Ndikofunika kuti musamadye zitini zomwe zikutuluka, zothyola, zosweka, kapena zotayikira.

Zakudya zamzitini zomwe sizinakonzedwe bwino zitha kukhala ndi mabakiteriya owopsa, koma chiopsezo chodetsa nkhawa ndichotsika kwambiri.

Zina zimakhala ndi mchere wowonjezera, shuga, kapena zotetezera

Mchere, shuga, ndi zotetezera nthawi zina zimawonjezedwa panthawi yomata.

Zakudya zina zamzitini zimatha kukhala ndi mchere wambiri. Ngakhale izi sizikhala pachiwopsezo kwa anthu ambiri, zitha kukhala zovuta kwa ena, monga omwe ali ndi kuthamanga kwa magazi.

Zitha kukhalanso ndi shuga wowonjezera, womwe ungakhale ndi zotsatirapo zoipa.

Shuga wochulukirapo amakhala ndi chiopsezo chowonjezeka cha matenda ambiri, kuphatikizapo kunenepa kwambiri, matenda amtima, ndi mtundu wa 2 shuga (,,,, 19).

Zina zachilengedwe kapena zotetezera zamankhwala zitha kuphatikizidwanso.

Mchere, shuga, kapena zotetezera nthawi zina zimawonjezedwa pazakudya zamzitini kuti zikometseko, kapangidwe kake, ndi mawonekedwe ake.

Momwe mungapangire zisankho zoyenera

Monga zakudya zonse, ndikofunikira kuwerenga mndandanda wazolemba ndi zosakaniza.

Ngati nkhawa yamchere ikukukhudzani, sankhani njira yochepetsera "sodium" kapena "yopanda mchere".

Pofuna kupewa shuga wowonjezera, sankhani zipatso zomwe zimayikidwa m'zitini m'madzi kapena madzi m'malo mwa madzi.

Kutsanulira ndi kutsuka zakudya kumathandizanso kuchepetsa mchere komanso shuga.

Zakudya zambiri zamzitini zilibe zowonjezera zowonjezera, koma njira yokhayo yodziwira zowona ndikuwerenga mndandanda wazowonjezera.

Sizinthu zonse zamzitini zomwe zimapangidwa mofanana. Ndikofunika kuwerenga mndandanda wazolemba ndi zosakaniza.

Mfundo yofunika

Zakudya zamzitini zitha kukhala chinthu chopatsa thanzi ngati zakudya zatsopano sizipezeka.

Amapereka michere yofunikira ndipo ndi yabwino kwambiri.

Izi zati, zakudya zamzitini ndizopanganso BPA, yomwe ingayambitse mavuto azaumoyo.

Zakudya zam'chitini zitha kukhala gawo la chakudya chopatsa thanzi, koma ndikofunikira kuwerenga zolemba ndikusankha moyenera.