Indlela entsha yokutya okunempilo

Ngeemithetho ethile yegolide yokutya okunempilo, izondlo zanamhlanje zihlambulula ukukhanya, ukubuza imibuzo kunye nokuhlaziya oko sasiyikholelwa ngaphambili. Ngoko ke imiphi imigaqo emidala yokutya okunempilo kuze kube yimini ilahlekelwe ukufaneleka kwayo kwaye kuthini ukutya ukutya namhlanje? Umthetho omdala: "Udinga ukutya okuncinane: rhoqo kwaye kancane kancane."

Kwindlela entsha
Masiqale ngezigqibo ezenziwa yizinzululwazi zaseYunivesithi yaseMissouri. Ngoku kutshanje, bafumene ukuba abantu abanomzimba obuninzi kunempilo ngakumbi kathathu ngosuku. Le ndlela, ngokwezondlo zokutya, i-normalizes metabolism kwaye iyanciphisa izinga lamafutha egazini, ixhamla intliziyo (kwaye ngaphandle koko, abaninzi bethu badla ngokutya ngenxa yokutya okungalawulwayo!). Baxhaswa ngabalingane baseCanada, beqinisekisa ukuba abo badla kathathu ngosuku banciphisa ubunzima ngendlela efanayo nalabo abakhetha "iindlela ezintathu eziphambili kunye neendlela ezintathu".

Nangona kunjalo, iingcali ezivela kwiZizwe zeSizwe zezeMpilo zaseUnited States zihambelana nemibono yendabuko: ngokubhekiselele kwimiqathango yabo, abo badlayo baninzi baziva belambile rhoqo. Ukuba ezimbini zezidlo ezintathu zihlanganisene zibe zize zibe zize zize zihlwehlwe, ngoko i-metabolism iya kupheliswa ngokupheleleyo.

Kwaye enye yezilingo, eyenziwa ngo-2012, yabonisa ukuba ngaphambi kokuqala kokuphuma komama kwabasetyhini, umba wexesha elidlulileyo awudlala indima enkulu, kodwa ukondla emva kwesahlulo.

Umthetho omdala: "Ekudleni komntu wanamhlanje, inyama iyimfuneko."

Kwindlela entsha
Iingcali zezinto zezinto eziphilayo zivakalisa ukuba: ngenye indlela ukubonakala kwethu ekudleni kwenyama kwathintela isifo somntu, kubangele ekubunjweni kwengqondo kunye nomathumbu omncinci njengokuba ngoku.

Kodwa abemi bamazwe asezimboni namhlanje banokuhamba ngokungafaniyo nookhokho babo. Ngako oko, le mveliso iyanxulumana ngokunyuka kwe-cholesterol kunye nomngcipheko wesimo senhliziyo. Iingcali ze-Epidemiologists ezivela kwiYunivesithi yaseHarvard zifumene ukuba ngokusetyenziswa rhoqo kwenyama, isahlulo esongezelelweyo sayo sinciphisa ixesha lokuphila ngo-13%. Izazinzulu zaseCambridge ziguqule umfanekiso omeleyo ngolwimi oluqondakalayo kubo bonke abantu: kwavela ukuba lo ngumyalelo wonyaka wobomi bomntu ophakathi.

Nangona kunjalo, iqela laseHarvard lafunda i-20 yezifundo kwaye lafumanisa ukuba liyingozi kakhulu kunokuba yinyama ngokwayo - iimveliso zorhwebo ezivela kuyo. Ukukhonza ngamnye (50 g) yebhekoni, i-salami okanye i-sausages kwandisa ingozi yesifo senhliziyo ngama-42% kunye nomngcipheko wokuba nesifo sikashukela ngo-19%. Kakade, ityuwa, iititrates kunye ne-nitrites inobungozi kwi "piggy bank".

Umthetho omdala: "Kuninzi imifuno eluhlaza kunye neziqhamo kunokwenzeka."

Kwindlela entsha
Abafundi beZondlo kwi-National Swiss Clinic eZug baye bafumanisa ukuba ezininzi izigulane zabo azikwazi ukunciphisa umzimba, kuba zidla ngokutya ... imifuno neziqhamo! Imifuno enobusiyi iphantse ibe yingozi, eqinisweni, xa ixutywanga kunye namaqatha amanqatha, i-mayonnaise, i-cheeses, ibhotela ... Kodwa kwiifatates, ingqolowa, izityalo ezininzi zikhona ininzi yesitashi - qaphela. Omnye unokubambana nesitatimende esithi izityalo eziqingqiweyo zinomsebenzi ngakumbi kunokuba zitshatiwe okanye zibhaka. Emva koko, unyango lwezoshisa luhlula iifayili zokutya kunye neendonga zamaseli ezityalo, ukukhulula ezinye izondlo ezingenakufikeleleka. Kwakhona kukhuthaza ukuhlanganiswa kwamaminerali. Ngaloo ndlela, isipinashi esityebileyo inika umzimba insimbi engaphezulu kunye ne-calcium kunokutsha.

Umthetho omdala: "Imveliso yamachiza yindawo engcono kakhulu ye-calcium."

Kwindlela entsha
Le ngcamango ichaswa yiengcali zeSikolo seHarvard seMpilo kaRhulumente. Akungabaza ukuba iinkqubo ezicetywayo zokusetyenziswa zichanekile. Iimveliso zobisi, ngokubhekiselele kubo, zinciphisa umngcipheko we-osteoporosis kunye nomhlaza wesifuba, kodwa ukugqithisa kwabo kunokukhokelela kwi-neoplasm yeprostate kwaye, mhlawumbi, i-ovaries. Unetyala lamanqanaba aphezulu e-galactose - ushukela, ekhishwayo xa i-lactose igqitywa. Ngamanye amaxesha iimveliso zobisi ziqulethe amaninzi amaninzi kunye nama-retinol (i-vitamin A), inani eligqithisileyo elinciphisa ithambo leethambo. Amasheya e-calcium aya kuzalisa ngempumelelo imifuno, i-lettuce, i-broccoli, i-legumes. Imifuno eluhlaza, ngaphezu koko, iqulethe i-vitamin K, ikhusela ukuvuza kweeminerali ezixabisekileyo kumathambo esithambo.

Umthetho omdala: "Intlanzi yezilwanyana zasemanzini iyatshintsha ubomi ngokubhetele."

Kwindlela entsha
Iingcali zenkcubeko zincoma ukutya ubuncinane amabini enkonzo yalo mveliso ngeveki. Kodwa ke le nto ingatshatyalaliswa, kuba, ngokweminatha yakutshanje, kwi-84% yeesampuli zeentlanzi ezisuka kwihlabathi jikelele umxholo we-mercury ungaphezulu kwesiqhelo. Umgangatho wale nxalenye enobuhlungu emzimbeni wabantu abaninzi sele sele udlulele kwimida evumelekileyo, echaphazela kakubi isimo se-nervous, umsebenzi wengqondo, ukuva kunye nombono. Inobungozi ngokukodwa ukugqitha kwe-mercury emzimbeni wesifazane okhulelweyo: oku kunokuba negalelo elibi kakhulu kumntwana ozayo, ukuya kutshatyalaliswa okanye zonke iintlobo zeentombi ezimbi. Phakathi kweentlobo ezihlazo zeentlanzi zivela entlanzi, i-royal mackerel, i-tile kwaye ixhaphake kakhulu kwi-American cuisine ye-tuna. Phakathi kweefama zokutya zasemanzini ezivumelekileyo - i-shrimp, i-salmon, i-saury, i-catfish. Zithintele ii-servings ezimbini ngeveki, ukuze ungabi nengozini.

Enye imvelaphi ye-acids e-fatty imelwe yi-algae-ngokwenene, ivela kubo ukuba intlanzi ifumana i-omega-3 yayo (ayizivelisi). Kodwa loo nto inenhlanhla, ukugcinwa kwezilwandle kunobuncitshisi ne-mercury!

Kubonakala ngathi kukho enye indlela yokuphuma: iilnuts kunye neefelk imbewu. Edibeneyo, zityalo iintlobo ze-polyunsaturated emzimbeni ziguqulwa zibe yinto efanayo nezo zifunyanwa kwiintlanzi. Nangona kunjalo, kuvela ukuba ukutshintshiswa okunjalo kungalingani, phakathi "komhlaba" kunye "namanzi" omega-3, uphawu lokulingana alukwazi ukufakwa. Zineempembelelo ezahlukileyo emzimbeni womntu kunye nantoni na iinqwelo zentlanzi enokuyenza, ayikwazi ukubonelela ngamantongomane okanye ifilokisi, ngokuhlonipha kwabo bonke.

Yintoni eseleyo? Kukho intlanzi. Ngokukhawulezileyo kwaye kungcono kungabalimi, umxholo weemveliso ezixabisekileyo ezixhomekeke ngokuthe ngqo kwondlo, kwaye zisanda kubanjwa elwandle. Izazi zenzululwazi kwiYunivesithi yaseHarvard ziqinisekisa: iindleko zezilwanyana zaselwandle zinkulu kunezo zonke iingozi.

Umthetho omdala: "I-Fiber iyona mqinisekiso wokubambisana."

Kwindlela entsha
Ngokutsho kweMerika Society for Healthy Eating, abo banyula umkhiqizo onobuqhamo bukhulu kakhulu. Nangona kunjalo, umahluko kunye nabathandi beklasi yokuqala, ephosiweyo kunye elicocisiwe ... ngaphantsi kwekhilogram enye! Ngoko ingqolowa ngaba kunjalo? Mhlawumbi kungenxa yokuba aba bantu bazinyamekela. Emva koko, ukhetho lwezityalo luyinye yezinto ezichaphazela isisindo. Akukho mntu uya kukhanyela: ii-carbohydrates ezixubileyo zizalisekile, ziyiluncedo ngakumbi entliziyweni nasemifuleni yegazi. Kodwa ngenxa yesibindi - impembelelo yabo ayibalulekanga.