Zakudya Zabwino

Zamkati

• Ndi zakudya ziti zomwe zimadyedwa?
• Ndi zakudya ziti zomwe zimapewa?
• Kodi phindu lathanzi lingakhale chiyani?
• Kodi kuopsa kwake ndi zotsatira zake zingakhale zotani?
• Ndani ayenera kuyesa zakudya zabwino?
• Kutenga

Chidule

Chakudya chopatsa thanzi ndi njira yaiwisi, yamoyo wosadyera nyama yolembedwa ndi katswiri wothamanga wakale Brendan Brazier. Ikufotokozedwa m'buku lake la dzina lomweli, lomwe limapatsa owerenga chakudya cham'mawa, chamasana, chamadzulo, chodyera, ndi maphikidwe azakudya kuwonjezera pa dongosolo lamasabata a 12 loti azitsatira akamayamba kudya.

Anthu omwe amatsatira zakudya zabwino samawerengera ma calories kapena kuchepetsa magawo. M'malo mwake, amalimbikitsidwa kuti azidya zakudya zazing'ono zingapo tsiku lililonse kuti azisunga shuga ndi mphamvu zawo zamagulu tsiku lonse.

Dongosololi lati lathandizira kuchepetsa thupi, mphamvu zamagetsi, kuchepetsa kupsinjika, kukhazikika kwa magazi m'magazi, komanso thanzi lamtima. Imanenanso kuti imapereka zithandizo zonse.

Ndi zakudya ziti zomwe zimadyedwa?

Anthu omwe amadya zakudya zabwino amafunika kudya zakudya zopangidwa ndi mbewu, zakudya zonse zomwe ndi zosaphika kapena zophikidwa pang'ono kutentha pang'ono - mwanjira ina, zakudya zomwe zili pafupi kwambiri ndi chilengedwe chawo momwe zingathere.

Pa pulani iyi, mumamatira kuzakudya zopatsa thanzi monga:

• nyemba
• mbewu
• masamba obiriwira
• masamba
• zipatso
• hemp
• mafuta ozizira ozizira
• apulo cider viniga
• ndiwo zamasamba
• mpunga wabulauni

Chakudya chilichonse chimayenera kukhala ndi mapuloteni ambiri, michere yambiri, ndi mafuta athanzi popanda nyama.

Cholinga cha zakudya izi ndikudya zakudya zazikulu zosaphika zomwe zimapereka zakudya zonse zomwe thupi lanu limafunikira popanda kuwonjezera mavitamini, michere, kapena michere.

Ngati mukukonzekera kutsatira zakudya zabwino, mupeza kuti pali mndandanda wazitali wazakudya zopangidwa kuchokera kuzomera kuti mukhale okhutira tsiku lonse.

Ndi zakudya ziti zomwe zimapewa?

Ngati mungasankhe kutsatira zakudya zabwino, muyenera kuchotsa zanyama zonse, kuphatikizapo:

• nyama (ng'ombe, nkhumba, mwanawankhosa, njati, ndi zina zambiri)
• nsomba (nsomba zoyera, nsomba, tuna, etc.)
• nsomba ndi nkhono zam'madzi (shrimp, oyster, calamari, scallops, nkhanu, ndi zina zotero)
• mazira, nkhuku (nkhuku, Turkey, etc.)
• zopangira mkaka (tchizi, yogati, mkaka, kirimu, kefir, ndi zina zambiri)

Kuphatikiza apo, mudzapewa chakudya choyenga bwino komanso zakudya zokhala ndi wowuma komanso shuga. Muyeneranso kuchepetsa zakudya zomwe zimaphikidwa pamafunde ochepa. Ngakhale amaloledwa pang'ono pang'ono pazakudya zabwino, kumwa pafupipafupi sikulemekezedwa.

Pomaliza, mulimbikitsidwa kudula kapena kuchepetsa zakudya zosinthidwa momwe mungathere popeza zambiri zimakhala ndi zowonjezera ndipo zili ndi shuga, mchere, komanso mafuta ambiri.

Kodi phindu lathanzi lingakhale chiyani?

Anthu omwe amadya zakudya zopangidwa ndi mbewu nthawi zambiri amatha kukhala ndi zolemera zathanzi komanso amakhala ndi magazi ochepa komanso cholesterol kuposa omwe satero. Zakudya zamasamba zakhala zochepetsera kuchuluka kwa matenda ashuga amtundu wa 2, kuthamanga kwa magazi, kunenepa kwambiri, komanso kufa ndi matenda amtima, ngakhale mayesero akulu akuyenera kuchitidwa kuti aphunzire zaubwino wanthawi yayitali mozama.

Kuyesedwa kwaposachedwa, kwakusonyeza kuti mayendedwe a vegan akhale othandiza pakukhazikitsa shuga wamagazi mwa anthu omwe ali ndi matenda amtundu wa 2, koma kafukufuku amafunika m'derali.

Omwe amatenga nawonso atha kupindulanso ena pochepetsa kuchuluka kwa mankhwala omwe akuyenera kumwa, kuchepetsa matenda osachiritsika, ndikuchepetsa chiopsezo cha khansa.

Kuchotsa zakudya zopangidwa kuchokera ku zakudya zanu kumatha kuchepetsa kudya kwa mchere, shuga, ndi mafuta osapatsa thanzi ndikuchotsani zopangira, zopangidwa zomwe sizipezeka mwazakudya zonse zachilengedwe.

Brendan Brazier, yemwe amapanga zakudya zabwino, akutsimikizira kuti kutsatira ndondomekoyi kumathandiza kuchepetsa nkhawa komanso nkhawa. Komabe, awa ndi maubwino akale omwe sanathandizidwe ndi kafukufuku.

Kodi kuopsa kwake ndi zotsatira zake zingakhale zotani?

Anthu omwe amasintha zakudya zamasamba amatha kukhala pachiwopsezo chazakudya zoperewera. Izi ndizowona makamaka pazakudya zomwe zimapezeka munyama, monga chitsulo, vitamini D, calcium, DHA, ndi vitamini B-12.

Ngakhale zakudya zabwino zimalepheretsa kuwonjezera, mutha kupeza kuti mukufunika kuwonjezera zina mwa michereyi kuti mukwaniritse zofunikira zatsiku ndi tsiku.

Monga kusintha kwakadyedwe kalikonse, onjezerani zakudya zabwino pang'onopang'ono pamachitidwe anu m'malo momangosintha nthawi imodzi. Yambani powonjezera chimodzi kapena ziwiri zokhwasula-khwasula zomwe zimavomerezedwa bwino nthawi imodzi kenako pang'onopang'ono muziyenda mpaka pachakudya chonse.

Mutha kukhala ndi vuto la m'mimba (kuphulika, kusintha matumbo, ndi zina zambiri), kukwiya, komanso kupweteka mutu mukamasintha, makamaka mukasintha kwambiri munthawi yochepa kwambiri.

Ndani ayenera kuyesa zakudya zabwino?

Anthu omwe ali ndi kuthamanga kwa magazi, cholesterol, matenda amtima, matenda ashuga amtundu wa 2, matenda osachiritsika, kapena onenepa kwambiri atha kupindula ndi zakudya zabwinozi.

Kupanda kutero anthu athanzi omwe akufuna kutsuka zakudya zawo ndikupeza michere yambiri pazakudya zomwe amadya atha kupindulanso ngati atakhala ndi moyo wosadyera monga zakudya zabwino.

Anthu omwe ali nawo ayenera kukhala osamala mukamakhala ndi moyo wosadyeratu zanyama zilizonse, monga mbewu zina monga chimanga, mbatata, soya, ndi ndiwo zamasamba zopangira cruciferous ndi goitrogens ndipo zimatha kukulitsa zizindikilo zanu.

Kuphika ndiwo zamasamba kumawapangitsa kukhala otetezeka anthu omwe ali ndi matenda a chithokomiro kuti adye, koma popeza ndiwo zamasamba zophikidwa ndizongololedwa pazakudya zabwino, zakudya izi zimafunika kuchotsedwa.

Kuphatikiza apo, anthu omwe amatsata zakudya zabwinozi amafunika kuletsa zakudya zokhala ndi phosphorous ndi potaziyamu wambiri.

Kutenga

Zakudya zopangidwa ndi mbewu, chakudya chathunthu, zakudya zamasamba monga zakudya zabwino zimatha kupatsa thanzi komanso phindu kwa iwo omwe amatsatira moyo wawo, kuphatikiza anthu omwe ali ndi matenda amtima, mtundu wa 2 shuga, kuthamanga kwa magazi, komanso cholesterol.

Monga momwe moyo umasinthira, zakudya zabwino ziyenera kuphatikizidwa pang'onopang'ono, kuyandikira mosamala, ndikukonzekera zosowa zanu.