Malangizo 9 Opatsa Thanzi Ochepetsa Mpweya Wanu

Zamkati

• 1. Lekani kuwononga chakudya
• 2. Dzikeni pulasitiki
• 3. Muzidya nyama yochepa
• 4. Yesani zomanga thupi zomanga thupi
• 5. Chepetsani mkaka
• 6. Idyani zakudya zowonjezera zowonjezera
• 7. Letsani zokolola zanu
• 8. Musadye zopatsa mphamvu zopitirira muyeso
• 9. Gulani chakudya chakwanuko
• Mfundo yofunika

Anthu ambiri akuwona kuti akufunika mwachangu kuti achepetse zomwe zakhudza dziko lapansi chifukwa cha zovuta zakusintha kwanyengo komanso kufukula kwazinthu.

Njira imodzi ndikuchepetsa mpweya wanu, womwe ndi muyeso wa mpweya wanu wowonjezera kutentha osati kungoyendetsa magalimoto kapena kugwiritsa ntchito magetsi komanso zosankha pamoyo wanu, monga zovala zomwe mumavala ndi chakudya chomwe mumadya.

Ngakhale pali njira zambiri zochepetsera kaboni wanu, kusintha zakudya ndi malo abwino kuyamba.

M'malo mwake, kafukufuku wina akuwonetsa kuti kusinthitsa zakudya zakumadzulo pazakudya zodalirika kumatha kuchepetsa mpweya wowonjezera kutentha ndi 70% ndikugwiritsa ntchito madzi ndi 50% ().

Nazi njira 9 zosavuta zochepetsera kapangidwe kanu ka kaboni kudzera pazakudya komanso zosankha pamoyo wanu.

1. Lekani kuwononga chakudya

Zinyalala zakudya ndizomwe zimathandizira kwambiri pakukoka mpweya wowonjezera kutentha. Izi ndichifukwa choti chakudya chomwe chimatayidwa chimatha kuwonongeka pompopompo ndipo chimatulutsa methane, mpweya wowonjezera kutentha (3, 4).

Pazaka zopitilira 100, methane ikuyerekeza kuti imakhudza maulendo 34 kuposa mpweya woipa pa kutentha kwanyengo (5, 6).

Pakadali pano akuti munthu aliyense padziko lapansi amataya chakudya cholemera makilogalamu 428 mpaka 858 (194-398 kg) pachaka, pafupifupi ().

Kuchepetsa kuwonongeka kwa chakudya ndi njira imodzi yosavuta yochepetsera mpweya wanu. Kukonzekera chakudya nthawi isanakwane, kusunga zotsalira, ndi kugula zomwe mukufunikira kumathandiza kwambiri kuti muzisunga chakudya.

2. Dzikeni pulasitiki

Kugwiritsa ntchito pulasitiki wocheperako ndikofunikira pakusintha moyo wochezeka.

Kukutira pulasitiki, matumba apulasitiki, ndi zotengera zapulasitiki zimakonda kugwiritsidwa ntchito ndi ogula komanso ogulitsa chakudya chimodzimodzi kulongedza, kutumiza, kusunga, ndi kunyamula chakudya.

Komabe, pulasitiki yogwiritsira ntchito kamodzi imathandizira kwambiri pakuwononga mpweya wowonjezera kutentha (, 9).

Nawa maupangiri ogwiritsa ntchito pulasitiki wochepa:

• Matumba apulasitiki a Forego ndi kukulunga pulasitiki mukamagula zatsopano.
• Bweretsani matumba anu ogulitsa ku sitolo.
• Imwani m'mabotolo amadzi ogwiritsidwanso ntchito - ndipo musagule madzi okhala m'mabotolo.
• Sungani chakudya muzotengera zamagalasi.
• Gulani chakudya chocheperako, chifukwa nthawi zambiri chimadzaza mu Styrofoam kapena pulasitiki.

3. Muzidya nyama yochepa

Kafukufuku akuwonetsa kuti kuchepetsa kudya nyama ndi njira imodzi yochepetsera mpweya wanu (,).

Pakafukufuku ku America aku 16,800, zakudya zomwe zimatulutsa mpweya wowonjezera kutentha zinali nyama yayikulu kwambiri kuchokera ku ng'ombe, nyama yamwana wang'ombe, nyama ya nkhumba, ndi zinyama zina. Pakadali pano, zakudya zomwe zimatsika kwambiri mu mpweya wowonjezera kutentha zidalinso zotsika kwambiri mu nyama ().

Kafukufuku ochokera padziko lonse lapansi amathandizira izi (,,).

Izi ndichifukwa choti mpweya wochokera ku ziweto - makamaka ng'ombe ndi mkaka - zikuyimira 14.5% ya mpweya wowonjezera kutentha kwa anthu padziko lapansi (14).

Mutha kuyesa kuchepetsa zakudya zanu zodyera kamodzi patsiku, kusadya nyama tsiku limodzi pa sabata, kapena kuyesa njira zamasamba kapena zamasamba.

4. Yesani zomanga thupi zomanga thupi

Kudya zomanga thupi zochulukirapo kumatha kudula kwambiri mpweya wanu wowonjezera kutentha.

Kafukufuku wina, anthu omwe ali ndi mpweya wotenthetsera otsika kwambiri amadya kwambiri mapuloteni ochokera kuzomera, kuphatikiza nyemba, mtedza, ndi mbewu - komanso kudya kwambiri mapuloteni azinyama ().

Komabe, simuyenera kudula mapuloteni azinyama pazakudya zanu kwathunthu.

Kafukufuku wina mwa anthu 55,504 adapeza kuti anthu omwe amadya nyama yaying'ono patsiku - 1.8-3.5 ounces (50-100 magalamu) - anali ndi zotsalira kwambiri za kaboni kuposa omwe amadya ma gramu opitilira 3.5 patsiku () .

Kuti muwone, kutumikiridwa kwa nyama kumakhala pafupifupi ma ouniki atatu (85 magalamu). Ngati mumadya zambiri tsiku lililonse, yesetsani kusinthana ndi mapuloteni ena azomera, monga nyemba, tofu, mtedza, ndi mbewu.

5. Chepetsani mkaka

Kuchepetsa zopangira mkaka, kuphatikiza mkaka ndi tchizi, ndi njira ina yochepetsera mpweya wanu.

Kafukufuku wina ku 2,101 achikulire aku Dutch adawulula kuti mkaka ndiwachiwiri womwe umathandizira kutulutsa kwa mpweya wowonjezera kutentha - kumbuyo kwa nyama yokha ().

Kafukufuku wina adanenanso kuti kupanga mkaka ndi komwe kumathandizira pakusintha kwanyengo. Ng'ombe za mkaka ndi manyowa awo amatulutsa mpweya wowonjezera kutentha monga methane, carbon dioxide, nitric oxide, ndi ammonia (,,,,).

M'malo mwake, chifukwa tchizi amatenga mkaka wambiri kuti apange, umalumikizidwa ndi mpweya wowonjezera kutentha kuposa zopangidwa ndi nyama monga nkhumba, mazira, ndi nkhuku ().

Kuti muyambe, yesetsani kudya tchizi pang'ono ndikusintha mkaka wa mkaka ndi zosankha zina monga chomera amondi kapena mkaka wa soya.

6. Idyani zakudya zowonjezera zowonjezera

Kudya zakudya zokhala ndi michere yambiri kumangothandiza kukhala ndi thanzi labwino komanso kumachepetsa kupumira kwanu.

Kafukufuku ku America aku 16,800 adapeza kuti zakudya zomwe zimatsika kwambiri mu mpweya wowonjezera kutentha zinali ndizakudya zodzaza ndi fiber komanso mafuta ochepa komanso sodium ().

Zakudya izi zitha kukuthandizani kuti mukhalebe okhuta, mwachilengedwe zimachepetsa kudya kwanu ndi katundu wambiri wa kaboni.

Kuphatikiza apo, kuwonjezera michere yambiri pazakudya zanu kumatha kukupatsirani thanzi m'mimba, kuthandizira kuchepetsa mabakiteriya, kulimbikitsa kunenepa, komanso kuteteza matenda monga matenda amtima, khansa yoyipa, ndi matenda ashuga (,,,,).

7. Letsani zokolola zanu

Kulima zokolola zanu m'munda wam'mudzi kapena kumbuyo kwanu kumalumikizidwa ndi maubwino ambiri, kuphatikiza kuchepa kwa nkhawa, zakudya zabwino, komanso kukhala ndi thanzi labwino ().

Kulima malo, mosasamala kanthu kukula kwake, kungachepetsenso mpweya wanu.

Izi ndichifukwa choti kulima zipatso ndi ndiwo zamasamba kumachepetsa kugwiritsa ntchito kwanu pulasitiki ndi kudalira kwanu pazokolola zomwe zimanyamula mtunda wautali ().

Kuyeserera njira zakulima, kubwezeretsanso madzi amvula, ndi kompositi kungathandizenso kuti muchepetse chilengedwe (,,).

8. Musadye zopatsa mphamvu zopitirira muyeso

Kudya zopatsa mphamvu zochulukirapo kuposa zomwe thupi lanu likufuna kungalimbikitse kunenepa ndi matenda ena okhudzana nawo. Kuphatikiza apo, imalumikizidwa ndi mpweya wowonjezera kutentha ().

Kafukufuku ku anthu 3,818 aku Dutch adawonetsa kuti omwe ali ndi mpweya wowonjezera kutentha amamwa ma calories ambiri pachakudya ndi zakumwa kuposa omwe anali ndi zakudya zochepa zotulutsa mpweya wowonjezera kutentha ().

Momwemonso, kafukufuku ku America aku 16,800 adati omwe ali ndi mpweya wowonjezera kutentha adadya ma calories opitilira 2.5 kuposa omwe ali ndi mpweya wotsika kwambiri ().

Kumbukirani kuti izi zimangokhudza anthu omwe akudya mopitirira muyeso, osati kwa iwo omwe akudya zopatsa mphamvu zokwanira kuti akhale ndi thupi labwino.

Kalori yanu imafunika kutengera msinkhu wanu, msinkhu wanu, komanso magwiridwe antchito. Ngati simukudziwa ngati mukudya mafuta ambiri, funsani katswiri wazakudya kapena wazachipatala.

Zina mwa njira zochepetsera kuchuluka kwa ma calorie ndi monga kudula zakudya zopanda michere, zopatsa mafuta monga maswiti, soda, chakudya chofulumira, ndi zinthu zophika.

9. Gulani chakudya chakwanuko

Kuthandiza alimi am'deralo ndi njira yabwino yochepetsera mpweya wanu. Kugula kwanuko kumachepetsa kudalira kwanu pa chakudya chonyamulidwa mtunda wautali ndipo kumakulitsani kudya zipatso ndi ndiwo zamasamba zatsopano, ndikuthandizani kutulutsa mpweya wanu wa kaboni.

Kudya zakudya za nyengo ndi kuthandiza olima organic ndi njira zina zochepetsera mapazi anu. Izi ndichifukwa choti chakudya chomwe chimatulutsidwa kunja kwa nyengo nthawi zambiri chimatumizidwa kunja kapena chimatenga mphamvu zochulukirapo kuti chikule chifukwa chofunikirako nyumba zotentha ().

Kuphatikiza apo, kusinthira kuzinyama zakomweko, zopangidwa moyenera monga mazira, nkhuku, ndi mkaka zitha kuwononga kaboni yanu.

Mutha kuyamikiranso kwambiri zakudya zapadera zomwe zimapezeka m'dera lanu.

Mfundo yofunika

Kusintha zakudya zanu ndi njira yabwino kwambiri yochepetsera mpweya wanu womwe ungalimbikitsenso thanzi lanu.

Pogwiritsa ntchito kusintha kosavuta monga kudya zakudya zochepa za nyama, kugwiritsa ntchito pulasitiki yocheperako, kudya zokolola zatsopano, komanso kuchepetsa zakudya zanu, mutha kuchepetsa mpweya wanu wowonjezera kutentha.

Kumbukirani kuti zoyeserera zomwe zimawoneka zazing'ono zitha kupanga kusiyana kwakukulu. Mutha kubweretsa ngakhale oyandikana nawo ndi abwenzi kuti mudzayende.