Umu Ndi Momwe Muyenera Kudya Kuti muchepetse Kuwononga Kwanu Kwachilengedwe

Zamkati

• Thupi ndi Padziko Lonse Mapindu A Zakudya Zakudya Zam'mapulaneti
• Momwe Mungakhazikitsire Zakudya Zoyeserera Zaumoyo
• 1. Simuyenera kuchita kupanga vegan kuti mukhale ndi vuto.
• 2. Sinthani mbale yanu pang'onopang'ono.
• 4. Sankhani nkhuku ndi nsomba zina m'malo mwa nyama yofiira.
• 5. Ganizirani za phazi lanu lamadzi.
• 6. Yang'anani ku zakudya zina kuti mudzozedwe.
• Onaninso za

Ngakhale kuti n'zosavuta kutengera thanzi lanu potengera zomwe mumadya kapena zomwe mumalimbitsa thupi, izi zimangowonjezera thanzi lanu lonse. Chitetezo chazachuma, ntchito, maubwenzi, ndi maphunziro zingakhudzenso thanzi lanu, ndipo pamene dziko likutentha pang'onopang'ono, zikuwonekeratu kuti chilengedwe chingachite chimodzimodzi. M'malo mwake, kusintha kwanyengo kumatha kubweretsa chiopsezo cha matenda opumira komanso amtima komanso kuyambitsa mavuto azaumoyo komanso okhalitsa.

Koma si msewu wopita mbali imodzi. Zakudya zomwe mumatsatira - komanso, chakudya chomwe chimapangidwa kuti chikhutiritse zilakolako zanu - chimakhudza mwachindunji thanzi la chilengedwe, akutero Jessica Fanzo, Ph.D., Pulofesa Wodziwika wa Bloomberg wa Global Food Policy and Ethics ku. Johns Hopkins University komanso wolemba waKodi Kukonza Chakudya Chamadzulo Kungakonze Planet? "Kupanga chakudya padziko lonse lapansi kumapangitsa kuti pakhale zovuta zambiri pazachilengedwe, zachilengedwe, komanso dongosolo lonse la Dziko Lapansi," akutero."Machitidwe azakudya amathandizira kutulutsa mpweya wowonjezera kutentha, tili ndi zovuta zamagetsi kuchokera kuulimi wa ziweto, ndipo tili ndi vuto lazakudya komanso zotayika pazakudya."

M'malo mwake, dongosolo lazakudya lapadziko lonse lapansi ndilomwe limatulutsa mpweya wopitilira muyeso umodzi mwa magawo atatu a mpweya woipa wobwera chifukwa cha anthu (ganizirani: carbon dioxide, methane, nitrous oxide, mipweya ya fluorinated) yomwe imawonjezera kutentha kwa dziko, ndipo United States yokha imapanga 8.2 peresenti. za mpweya wowonjezera kutentha umenewo, malinga ndi kafukufuku watsopano wofalitsidwa mu magazini Zakudya Zachilengedwe. Chimodzi mwazinthu zomwe zikuthandizira kwambiri padziko lonse lapansi ndikuweta ziweto - makamaka ng'ombe - zomwe zimapanga 14.5 peresenti ya mpweya wotenthetsera womwe umabwera chifukwa cha anthu, malinga ndi Food and Agriculture Organisation ya United Nations..

Zachidziwikire, nyama yonseyo imayenera kupita kwina, ndipo nthawi zambiri, imathera pama mbale aku America. M'zaka zinayi zapitazi, United States yakhala yolembedwa ngati dziko lomwe limadya nyama ya ng'ombe kwambiri, ndikudya ng'ombe zoposa 31 peresenti kuposa European Union chaka chilichonse, ku United States department of Agriculture. Mu 2020, pafupifupi mapaundi 112 a nyama yofiira ndi mapaundi 113 a nkhuku adadyedwa munthu aliyense ku United States, malinga ndi National Chicken Council. Limenelo si vuto lokhalo Padziko Lapansi: Kugwiritsa ntchito nyama yofiira kwa nthawi yayitali kumalumikizidwa ndi chiopsezo chachikulu cha matenda amtima, khansa yoyipa, matenda ashuga amtundu wa 2, komanso kufa konse kwa amuna ndi akazi, malinga ndi ndemanga yofalitsidwa mu International Journal ya Vitamini ndi Nutrition Research. Osanenapo, 90 peresenti ya anthu aku America sakumenya masamba omwe amalimbikitsidwa tsiku lililonse, ndipo 80 peresenti sakudya zipatso zokwanira, malinga ndi USDA. Fanzo anati: "Zakudya zathu sizokhazikika, ndipo sizili ndi thanzi." "Ndipo zakudya zimapereka chiopsezo chachikulu pakudwala komanso kufa."

Tilibe chosankha ngati tikufuna kupulumutsa anthu ndikupulumutsa dziko lapansi nthawi yomweyo. Tiyenera kuchitapo kanthu, ndipo ziyenera kukhala m'zaka khumi izi.

Jessica Fanzo, Ph.D.

Chokumbutsa Pamene dziko lapansi likupitirizabe kutentha, mafunde a kutentha akuyembekezeka kukhala amphamvu kwambiri komanso pafupipafupi, madzi a m'nyanja adzakwera, mphepo yamkuntho idzakhala yamphamvu, ndipo zoopsa za kusefukira kwa madzi, moto wolusa, ndi chilala zidzawonjezeka, malinga ndi NASA.

Ndipo zonsezi zimabweretsa mavuto kwa dongosolo lomwe dziko limadalira kuti lipeze chakudya. "Makamaka, kuchokera mbali ya chakudya, [ngati titenga] njira yochitira bizinesi, tidzakhala ndi kusowa kwakukulu kwa chakudya ndipo zakudya zomwe timakhala nazo zichepa," akutero Fanzo. "Pali zitsanzo zambiri ndi zomwe zidzachitike pazakudya, ndipo padzakhala zolephera zingapo za mkate, pomwe njira zazikulu zaulimi nthawi imodzi zimalephera."

Nyengo yotentha imathandizira kwambiri kusowa uku. Kafukufuku akusonyeza kuti mbewu zina zofunika kwambiri ku U.S. - kuphatikizapo chimanga, soya, ndi tirigu - zimakhala ndi zokolola zambiri zikakula mu kutentha kwapakati pa 84.2 mpaka 89.6 ° F, koma zimachepa kwambiri kutentha kukafika pachimake. M'madera ena padziko lapansi (monga madera omwe ndi ouma pang'ono), kutentha kwakukulu kumatha kufupikitsa nyengo yolima ndikuchepetsa zokolola, popeza mbewu zidzafika pachimake pakatentha komanso chinyezi, malinga ndi lipoti la USDA la 2015 lanyengo kusintha ndi dongosolo la chakudya. Nyengo yozizira - kuphatikiza nyengo zowononga kwambiri, kutentha kwambiri, komanso kuchuluka kwa chinyezi - zimathandizanso tizirombo ndi tizilombo toyambitsa matenda kukula, kufalikira, ndi kupulumuka, zomwe zitha kuchepetsa zokolola. Ndipo popeza zinthu zonse zomwe zikukula pakukula kwa mbewu zikusintha, zokolola zaulimi zikuyenera kukhala zosadabwitsa, malinga ndi lipotilo.

Kuchuluka kwa zakudya zomwe zilipo kumatsika, momwemonso thanzi lake limakula. Kuchuluka kwa CO2 m'mlengalenga kwawonetsedwa kuti kumachepetsa mapuloteni a tirigu, mpunga, balere, ndi mbatata mpaka 14%, komanso kuchuluka kwa mchere ndi micronutrient mwina kungachepe, malinga ndi lipoti la USDA. "Tilibe mwayi wosankha ngati tikufuna kupulumutsa umunthu ndipo sungani pulaneti nthawi yomweyo, "akutero Fanzo." Tiyenera kuchitapo kanthu, ndipo zikuyenera kutero mzaka khumi izi. "

Thupi ndi Padziko Lonse Mapindu A Zakudya Zakudya Zam'mapulaneti

Zomwe mungachite pakadali pano: Kulandila zakudya zamagetsi. Mu 2019, asayansi otsogola 37 ochokera kumayiko osiyanasiyana 16 adalumikizana kuti apange EAT-Lancet Commission, yomwe ingafotokoze ndendende momwe zakudya zopatsa thanzi komanso njira yokhazikika yopangira chakudya imawonekera, komanso zomwe zikuyenera kuchitika kuti zitheke padziko lonse lapansi. Pambuyo potsanulira zolemba zasayansi, bungweli lidapanga njira zomwe zingathandize kuti pakhale tsogolo labwino la thanzi la anthu *ndi* dziko lapansi, kuphatikiza kusintha kwa ulimi, kuchepetsa zinyalala zazakudya, komanso - makamaka kwa nzika wamba - Zakudya zathanzi.

Mfundo yazakudya iyi, titero kunena kwake, imagogomezera zakudya zosinthidwa pang'ono ndikudzaza theka la mbale yanu ndi zipatso ndi ndiwo zamasamba, kenako ndikukweza theka lina ndi mbewu zathunthu, mapuloteni opangidwa ndi zomera, mafuta a zomera osatha, ndi ndalama zochepa (ngati zilipo) ya nyama, nsomba, ndi zakudya za mkaka. IRL, munthu wamba padziko lapansi amayenera kuwirikiza kawiri kudya zipatso, nyama zamasamba, nyemba, ndi mtedza, ndikuchepetsa kudya nyama yofiira pakati, malinga ndi lipoti la Commission.

Chomwe chimapangitsa kuti pakhale mbale yazomera: "Ng'ombe ndi yomwe imathandizira kwambiri methane, imodzi mwazowonjezera kutentha," akufotokoza Fanzo. "Ndiwothandiza kwambiri pakugwiritsa ntchito madzi, kusintha kwa kagwiritsidwe ntchito ka nthaka [taganizirani: kudula nkhalango kuti tiziweta ziweto], ndipo mbewu zambiri zomwe timalima zikudyetsa ng'ombe mosiyana ndi anthu. Ndi nyama zothandiza kwambiri." Zowonadi, kafukufuku wa 2019 wofalitsidwa munyuzipepalayi Agriculture Systemsidawonetsa kuti kupanga ng'ombe ku US kumatulutsa mapaundi opitilira 535 biliyoni ofanana ndi carbon dioxide (muyeso womwe umaphatikizapo kutulutsa kwamlengalenga kwa mpweya wowonjezera kutentha, osati CO2) chaka chilichonse. Chitani zamatsenga pang'ono, ndipo izi zikutanthauza kuti kilogalamu iliyonse ya ng'ombe yomwe imatulutsa imapanga mapaundi 21.3 ofanana ndi carbon dioxide. Pazipilala, nyemba imodzi imatulutsa mapaundi 0.8 ofanana ndi carbon dioxide.

Ngakhale ng'ombe zimapanga gawo limodzi la mkango pazakudya, zakudya zina zanyama zimakhudzanso kwambiri, akutero Fanzo. Tchizi zomwe mumawonjezera pa bolodi lanu la charcuterie zimagwiritsa ntchito malita 606 a madzi pa paundi kupanga, mwachitsanzo, ndipo paundi iliyonse ya mwanawankhosa mumayika mu gyro yanu yotulutsidwa mpaka mapaundi 31 a carbon dioxide wofanana pamene akuleredwa.

Zokhudza mapulaneti pambali, nyama yofiira ikhoza kukhala ndi zotsatira zoopsa pa thanzi lanu. Puloteniyo imakhala ndi mafuta odzaza, okwana magalamu 4.5 mu ma ounces anayi a ng'ombe yamphongo (standard burger patty), malinga ndi USDA. Pamtengo wambiri, mafuta okhathamira amatha kupangitsa kuti cholesterol ikule m'mitsempha, ndikuwonjezera chiopsezo chokhala ndi matenda oopsa komanso matenda amtima (lingalirani: matenda amtima ndi stroke), akufotokoza KC Wright MS, RD.N. Kuphatikiza apo, kafukufuku woposa anthu 81,000 adapeza kuti omwe adadya nyama yofiira mpaka ola 1.5 patsiku pazaka zisanu ndi zitatu adakweza chiopsezo cha kufa ndi 10 peresenti.

Kuchepetsa kudya kwa mbewu - chinthu chofunikira kwambiri pachakudya cha mapulaneti - kumakhudza thanzi la mtima. Kuwunikanso ma meta-31 omwe adasindikizidwa mu Zolemba za Chiropractic Medicine anapeza kuti kudya ulusi wambiri - macronutrient omwe amapezeka muzakudya za zomera zokha, monga nyemba, masamba, zipatso, mbewu zonse, ndi mtedza - akhoza kuchepetsa kwambiri chiopsezo cha matenda a mtima. CHIKWANGWANI chosungunuka - chomwe chimakupangitsani kumva kuti mukukhuta komanso kumachedwetsa chimbudzi - makamaka kumachepetsa kuchuluka kwa cholesterol ya LDL m'magazi, zomwe zimachepetsa chiopsezo chokhazikitsidwa ndi zolembera m'mitsempha, malinga ndi kafukufuku amene adachitika American Journal of Clinical Nutrition. (Ndipo ichi ndi chimodzi mwa zabwino zambiri pazakudya zamasamba.)

Ulusi umenewu umathandizanso kupewa matenda amtundu wa 2, matenda omwe shuga m'magazi amakhala okwera kwambiri kwa nthawi yayitali. Kuchulukitsa kwa zakudya zosungunuka (zomwe zimapezeka mu zakudya monga oats, nyemba, ndi maapulo) zitha kuthandiza kutsitsa shuga m'magazi ndikuwonjezera mphamvu ya insulin, yomwe imalola kuti maselo azigwiritsa ntchito magazi m'magazi moyenera ndipo amachepetsanso shuga m'magazi, malinga ndi nkhani yofalitsidwa mu nyuzipepalayi Ndemanga Zazakudya.

Kuwonjezera pa zakudya zofunika kwambiri za zomera zomwe zimapatsa macronutrients, zimakhalanso ndi mavitamini ambiri, mchere, ndi phytochemicals - mankhwala omwe angathe kuteteza maselo kuti asawonongeke, anatero Wright. "Ndipo tikuwona mochulukirachulukira mu kafukufukuyu kuti si vitamini ndi mchere wokhawokha pamtundu uliwonse - ndiye phukusi lokha," akufotokoza. "Zipatso zonse ndi ndiwo zamasamba ndizofunikira chifukwa pali kugwirizana kwa zakudya zonse muzakudya zomwe zimapangitsa kusiyana. Mukadzipatula, zimakhala zovuta kwambiri kuti muwone ubwino wambiri wathanzi. "

Kukulitsa zakudya zazomera kumadza ndi kuchepa kwa chilengedwe. Kupanga kilogalamu imodzi ya mapuloteni a tirigu kumafuna madzi ochepera 100 kuposa kupanga kilogalamu imodzi ya mapuloteni a nyama, ndipo mbewu, nyemba, ndi ndiwo zamasamba zimafuna nthaka yocheperapo kuti ikule kuposa nyama ndi mkaka, malinga ndi Office of Disease Prevention and Health Promotion. Koma izi sizabwinobwino, atero Fanzo. "Ngati akula ndi mankhwala ambiri ndi mankhwala ophera tizilombo, sizabwino kwenikweni padziko lapansi, mwina," akufotokoza. M’madera aulimi, mwachitsanzo, kuipitsidwa kwa madzi apansi pa nthaka kuchokera ku feteleza opangidwa ndi mankhwala ndi mankhwala ophera tizilombo ndi vuto lalikulu, koma kusinthanitsa njira zaulimi wamba kukhoza kuchepetsa ngoziyi, malinga ndi FAO. "Zimatengera momwe chakudya chimalimidwira, komwe chakudya chimabzalidwa, ndi mitundu yazinthu zambiri zomwe zimalowa muzakudya zofunika kwambiri," akuwonjezera. (Zogwirizana: Kodi Zakudya Zachilengedwe Ndi Ziti Ndipo Chifukwa Chiyani Muyenera Kudya?)

Ndipo ndicho chimodzi mwazoletsa za EAT-Lancet Malangizo a Commission. Zakudya zapadziko lonse lapansi zaumoyo zapadziko lonse lapansi zidapangidwa padziko lonse lapansi ndipo zidalimbikitsidwa ngati "zakudya zopanda thanzi," akutero Fanzo. Koma zoona zake n’zakuti, zakudya zokhazokha zimakhala za munthu payekhapayekha ndipo zimatengera miyambo ya chikhalidwe (taganizani: jamón, kapena ham, ndiye maziko a chikhalidwe ndi zakudya za ku Spain), akufotokoza motero. (FWIW, ndi EAT-Lancet Lipoti la Comission lidazindikira kuti anthu ambiri amasowa chakudya chokwanira, sangathe kupeza michere yambiri yokwanira kuchokera ku zakudya zakubzala, kapena kudalira moyo waulimi (kutanthauza kuti amalima mbewu komanso kuweta ziweto). Lipotilo lidalimbikitsanso "zakudya zopatsa thanzi padziko lonse lapansi" kuti zisinthidwe kuti ziwonetse chikhalidwe, madera, ndi kuchuluka kwa anthu - ngakhale ilibe malingaliro enieni okhudza momwe angachitire izi ndikukwaniritsa zolinga zachilengedwe ndi zaumoyo.)

Komanso Commission siyinena zakuti chakudya chosagulitsidwa, chokhazikitsidwa ndi chomera chitha kukhala chodula komanso chovuta kubwera m'chipululu cha chakudya (madera omwe alibe chakudya choyenera, chotchipa, komanso chikhalidwe choyenera), zomwe zimapangitsa kuti zikhale zovuta kwambiri kwa anthu ena kutengera zakudya zapadziko lapansi poyambira. "Kwa ena, n'zosavuta kutsata zakudya zochokera ku zomera, koma ndikuganiza kwa anthu ena, zingakhale zovuta," akufotokoza Fazno. "Pakadali pano, zakudya zambiri zathanzi sizingatheke kwa anthu ambiri - pali zoperewera zenizeni pazakudya zomwe zimapangitsa kuti zakudya izi zikhale zotsika mtengo kwambiri."

Nkhani yabwino: Kubzala zipatso, ndiwo zamasamba, mtedza, mbewu, ndi zakudya zina zamitengo yokwera mtengo kumakulitsa kupezeka, komwe kumachepetsa mitengo, atero Fanzo (ngakhale kuchuluka kumeneku sikungathetse mavuto opezekapo). Kuphatikiza apo, kutsatira mtundu wina wazakudya zapulaneti - ngati mungathe - kungakhudze inu ndi amayi Earth. Kafukufuku wa Commission adawonetsa kuti kutengera zakudya zapadziko lonse lapansi kutha kuletsa kufa kwa akulu pafupifupi 11 miliyoni chaka chilichonse - pafupifupi 19 mpaka 24 peresenti yaimfa zonse zapachaka. Momwemonso, kukumbatira kwapadziko lonse lapansi - kuyambira pakali pano - kungachepetse kuchuluka kwa mpweya wowonjezera kutentha womwe ukuyembekezeka kukhala mumlengalenga mu 2050 ndi 49 peresenti, malinga ndi lipotilo.

Mwachidule, madyerero a munthu aliyense angathe ndipo adzasintha moyo wautali wa dziko lapansi, chifukwa chake zilizonse kuchuluka kwa khama ndikofunikira, atero Fanzo. "Monga COVID, kusintha kwanyengo ndi amodzi mwamavuto omwe 'tonse tili nawo limodzi'," akutero. "Tonsefe tiyenera kuchitapo kanthu kapena sizingagwire ntchito, kaya ndi zakudya, kuyendetsa galimoto yamagetsi, kuuluka pang'ono, kapena kukhala ndi mwana wamng'ono. Izi ndizo zinthu zofunika, ndipo aliyense ayenera kutenga nawo mbali ngati ife tiridi. tikufuna kuchepetsa kusintha kwa nyengo mtsogolo mwathu. "

Momwe Mungakhazikitsire Zakudya Zoyeserera Zaumoyo

Takonzeka kuchepetsa zovuta zachilengedwe ndikukhalitsa ndi thanzi panjira? Tsatirani izi, mwachilolezo cha Fanzo ndi Wright, kuti mugwiritse ntchito zakudya zapadziko lapansi.

1. Simuyenera kuchita kupanga vegan kuti mukhale ndi vuto.

Kumbukirani, chakudya chamapulaneti chimagogomezera kudya zakudya zopatsa thanzi komanso zomanga thupi zochepa, chifukwa chake ngati simungathe kupereka nyama yankhumba Lamlungu m'mawa, musayese thukuta. "Sitikunena kuti simungadyenso cheeseburger, koma cholinga chake ndikuyesera kuchepetsa kudya kwanu nyama yofiira mwina kamodzi pa sabata," akutero Wright. Ndipo pa cholembapo ...

2. Sinthani mbale yanu pang'onopang'ono.

Musanayese kuchepetsa zakudya zanu, mvetsetsani kuti simudzakhala ndi zakudya zabwino kwambiri, komanso zokometsera chilengedwe kuyambira pomwepo, ndipo pang'onopang'ono kusintha ndizofunikira kuti mudziteteze kuti musakhumudwe, akutero Wright. Ngati mupanga tsabola, sinthanitsani nyama yanu ndi nyemba zosiyanasiyana, kapena gwiritsani ntchito bowa ndi mphodza m'malo mwa nyama yankhumba mu tacos, akutero Wright. "Ngati, pakadali pano, mukudya nyama maulendo 12 pa sabata, ndiye kuti mutha kuyipeza pansi pa 10, kenako kasanu, kenako mpaka katatu pamlungu?" akuwonjezera. "Dziwani kuti si ungwiro, koma ndimachitidwe, ndipo chilichonse ndichabwino kuposa chilichonse.

4. Sankhani nkhuku ndi nsomba zina m'malo mwa nyama yofiira.

ICYMI, kupanga ng'ombe ndichimodzi mwazinthu zomwe zimathandizira kwambiri pakutulutsa mpweya wowonjezera kutentha, ndipo kupaka nyama yofiira tsiku lililonse kumatha kukhala ndi vuto lalikulu paumoyo wanu. Nkhuku, sizimafuna madzi ochulukirapo, chakudya, kapena malo oti mulimire, chifukwa chake ndi chisankho chocheperako pang'ono ngati kwenikweni sindingathe kusiya nyama kangapo pa sabata, akutero Fanzo. Wright akuwonjezera kuti: "Nkhuku ndizotsika kwambiri m'mafuta okhuta kuposa nyama yofiira." "Mafuta a pakhungu la nkhuku sakhutitsidwa ngati mafuta a mu hamburger kapena kudula chidutswa cha nyama ya nyama. Ali ndi ma calories ambiri koma sikuti atsekereza mitsempha yanu."

Zakudya zamapulaneti zimalangizanso omwe amadya kuti asamadye chakudya cham'madzi, choncho ngati mukufuna kuwonjezera mbale yanu, Fanzo akuwonetsa kuti mupeze maupangiri azakudya zodyera zapaintaneti, monga Seafood Watch ya Monterey Bay Aquarium. Mabuku otsogolerawa angakuuzeni zakudya zam'nyanja zomwe zimagwidwa kapena kulimidwa moyenera, kuchuluka kwa zinyalala ndi mankhwala omwe minda imatulutsa m'deralo, momwe minda imakhudzira chilengedwe, ndi zina zambiri. "Muthanso kudya pang'ono pazakudya, monga nsomba zam'nyanja zam'madzi monga mussels ndi clams," akuwonjezera. "Awa ndi gwero lokhazikika lazakudya zam'nyanja kusiyana ndi nsomba zazikulu."

Komabe, nthawi zambiri, mudzafuna kumamatira kumagwero opangira mapuloteni, monga mbewu zonse, mtedza, mbewu, nyemba, ndi zakudya za soya, akutero Wright. "Momwe ndingathere, ndimalimbikitsa anthu kuti adye mawonekedwe onse, mwachitsanzo, osati okonzedwa kwambiri, osuta fodya," akufotokoza motero. Zogulitsazo zitha kukhala ndi sodium yowonjezera, yomwe imatha kuwonjezera chiopsezo chothana ndi magazi mukamadya kwambiri, malinga ndi U.S. Food and Drug Administration. Kuphatikiza apo, kusankha zakudya zomwe zilibe pulasitiki kungathandize kuchepetsa mpweya wowonjezera kutentha ndikuchepetsa kuchuluka kwa mapulasitiki olowa m'malo otayidwa, malinga ndi US Environmental Protection Agency.

5. Ganizirani za phazi lanu lamadzi.

Popeza kupondaponda kaboni sikumapereka chithunzi chokwanira chazakudya, Fanzo amalimbikitsanso kuganizira za madzi ake (kuchuluka kwa madzi omwe amafunikira kuti apange). Mwachitsanzo, avocado m'modzi, amagwiritsa ntchito malita 60 amadzi kuti apange, chifukwa chake ngati mumasamala za madzi, lingalirani zochepetsera zakumwa zanu zavocado, akutero. Zomwezo zimapitanso ku ma almond aku California omwe amamwa madzi ambiri, omwe amafunikira magaloni 3.2 a H2O pa mtedza uliwonse..

6. Yang'anani ku zakudya zina kuti mudzozedwe.

Ngati munakulira m'banja la "nyama ndi mbatata", kudziwa momwe mungapangire zakudya zopatsa thanzi kungakhale kovuta. Ichi ndichifukwa chake a Fanzo amalimbikitsa kuyang'ana zakudya zomwe makamaka zimadya nyama - monga Thai, Ethiopia, ndi Indian - ya maphikidwe omwe angakuthandizeni kuti muzipukusa mafuta osafunikira kuti musakafune mkati mwanu Amanda Cohen kuyambira pomwepo. Mutha kulembetsanso ntchito yoperekera zakudya kuti mugwire ntchitoyo mukamakonda masamba adziwane bwino ndi zokonda ndi mawonekedwe.

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