Kana iwe uchitenda nyanzvi, zvinokwanisika kutaura pamusoro pezvokudya zvinokuvadza chete kana michina yemabhizimisi yakave yakagadziridzwa kushandiswa inoreva. Uye nanhasi hazvisi chakavanzika kune ani zvake kuti zvokudya zvinokuvadza ndezvokudya zvatinopa zvokudya zvinokurumidza. Kana zviri zvekudya kwechisikigo - pano pfungwa yezvokudya uye inokuvadza inokosha chaizvo. Zvose zvinokonzerwa nemhando yezvisikwa zvichave zvemuviri wedu chete nokuda kwezvakanaka - kana tikatarisa kuenzanisa. Chinhu chechipiri ndiyo nzira yatinogadzirira kudya kwedu. Kusakodzera kushandiswa, kunyange iyo yakanakisisa yezvokudya inogona kuva inokuvadza. Pasi pasi tinokuudza nezvezvinhu zvinokuvadza zvinogona kuonekwa muzvigadzirwa zvekudya kana uchibika, pamwe chete nezvinhu izvo zviri nani kushandisa zvakanaka.
Trans fat. Zvirwere zveTrange zvinowanikwa munguva ye hydrogenation ye polyunsaturated yemafuta yemafuta (somuenzaniso, sunflower), chirongwa chinopa mafuta aya kukwanisa kudzivirira kupisa kwepamusoro (kubika, kubika), nekuwedzera upenyu hwavo.
Yakave yakaratidza kuti kudya kwakanyanya kwemafuta anotengesa kunosimudzira huwandu hwe "bad" cholesterol (low-density lipoprotein, kana LDL), nekuderedza muzinga we "zvakanaka" - (high density lipoprotein, kana HDL) uye nokudaro kuwedzera njodzi yechirwere chemoyo. Mukuwedzera, mafuta anotengesa anoparadza vitamini K, iyo inofanirwa kwehutano hwemagetsi nemapfupa.
Ndekupi mafuta anotengesa? Kazhinji muzvokudya zvakabikwa kana mune zvigadzirwa zvemaindasitiri-tsika, somuenzaniso, mbatatisi dzakashata, izvo zvingangodaro dzinokwidziridza urongwa hwezvokudya zvinokuvadza.
Mazana mangani anotengesa mafuta akachengeteka? Unknown. Kunyange zvakadaro, maererano neAmerican Medical Association, kubviswa kwemafuta anotengesa kuUnited States chete kunodzivirira rufu rusingagumi rwevanhu 100 000 gore negore. Matanho anokosha akaendeswa kuDenmark uye kuNew York, nekuda kwekuti kushandiswa kwemafuta ekutengesa kwave kwakanyanya kuderedzwa.
Polyaromatic hydrocarbons. Polyaromatic hydrocarbons inowanikwa mumafuta ane mafuta, ayo akabikwa pairi. Mafuta anonyunguduka anopisa mumadota, uye utsi hunoguma hune pearhydrocarboni inopinda nyama. Zvinotendwa kuti zvese zvokudya zvinoputa zvinokwana zvakanyanya zveparyaromatic hydrocarbons. Zvidzidzo zvinoratidza kuti imwe yekoto, yakabikwa pamarasha, inogona kuva nemhando dzakawanda dzemakemikari dzinenge dzine 500 cigaretti. (Nenzira inofadza, kudya kwedu kwenyama kunogara kwenguva refu kudarika kupemha system). Kunyange zvazvo pachako chidimbu chinobva kune yakakwirira nyama inotakura
Ndeapi kupi maparyaromatic hydrocarbons? Muzvokudya, izvo zvakabikwa nemazimbe, pamwe nekusvuta tsvina, sausages nehove. Mukuwedzera - mumimiriwo nemichero zvakakura mumatunhu anosvika kune utsi hwefekitari mapaipi kana utsi chete kubva pamoto wakaoma mapazi.
Ndeapi mapiryaromatic hydrocarbons akachengeteka? Iko hakuna dhiyabhorosi data. Kana iwe uchida kudya nyama, yakabikwa pane grill, uye kazhinji mukana wezvokudya zvinoputa, hapana chikonzero chekudzivisa zvachose kubva pakudya kwako. Ingorongedza kushandiswa kwavo kamwe chete kana kaviri pamwedzi - nyanzvi dzinokurudzira.
Mercury. Inoreva "simbi inorema", inosunungurwa mumasikirwo kubva kumabasa emabhizimisi uye inonzi inonzi carcinogenic uye mutagenic element. Kuunganidza mercury mumutumbi wemukadzi kunogona kukanganisa kukura kwehutano hwemucheche, vana nevechiri kuyaruka. Izvozvo zvinosanganisira mercury yakawanda inowedzera kubereka kwevakadzi.
Ndepi iyo mercury? Mune hove (oysters, mussels), uye mune hove huru-yakadai seTay uye salmon. Methyl mercury inowanikwa zvikuru muhove dzakawanda (semuenzaniso, muarimoni).
Iro ye mercury yakachengeteka sei? IU.S. Food and Drug Administration inokurudzira kuti vakadzi vane pamuviri vanoyamwisa vanaamai nevana vaduku vadzivise "hofungira" hove (tuna, swordfish) mukudya kwavo.
Munyu. Munyu ndiwo 40% sodium. Nokudaro, ine nzvimbo yekusimudza ropa - izvo, zvakare, zvinokonzera kurohwa uye kuora mwoyo.
Ari kupi munyu? Mukuwedzera kumwero wemunyu watinowedzera kuzvokudya, munyu unowanikwa mune zvakawanda zvezvigadzirwa zvemabhizimisi. Tinowana munyu mumasese, mabhisikiti, mabhesi, zvokudya zvinoputika uye cheeses, uyewo muzvokudya zvakagadzirwa nehamburger-type. Zvinofungidzirwa kuti 75-80% yemunyu inopedzwa nehuwandu hweUnited States nemishonga yekugadzirwa kwemabhizimisi. Zvisinei, dzimwe nyanzvi dzemunyu pachavo hazvirevi kune zvokudya zvinokuvadza pachavo - vachicherechedza kuti inongoda kushandiswa mukuenzanisa.
Mhepo yakawanda yakachengeteka sei? Maererano neEuropean Food Safety Authority, iyo inorayirwa zuva nezuva yemunyu inoratidzwa mumagiramu matanhatu, kana kuti 2.3 mg ye-sodium - iyo 1 pisipuni.
Satisfied fat. Ndezvemafuta emhuka, ayo anopomerwa kukura muzinga weku cholesterol muropa-izvo zvinoreva kuti vane hukama hwakananga nehosha yemwoyo.
Ndeipi mafuta anozara? Mumutinoni mafuta - gwayana nyama inoreva imwe yeiyo yakanyanya mafuta. Muhogo yenguruve nemombe. Kusiyana namafuta enyama, nyama yenguruve inoonekwa, uye zviri nyore kubvisa. Mumafuta ezvipfuwo uye mumakisi emisi. Uyewo muzvokudya zvinenge zvakabikwa mumafuta emichindwe, kana kuti zvine mafuta emichindwe (chocolate, crisp, mabhisikiti, sweets, buns nezvinotapira).
Mafuta akawanda akazara akachengeteka sei? Nyanzvi dzinokurudzira kuti makoriro atinowana kubva kune mafuta akazara haadari 10% yehuwandu hwekoriori inogamuchirwa zuva nezuva. Kana munhu, somuenzaniso, anodya 2 000 makorikori pazuva, makori anobva mumafuta akazara haafaniri kudarika mazana maviri-anokwana makumi maviri nemaviri emafuta akazara.
Tenga zvitsva, zvigadzirwa zvehuta zvetafura yako, uye uzvigadzire kuitira kuti zvirege kuparadza kukosha kwavari mavari. Unoona kuti pane dzimwe nguva zvokudya zvatinotenga zvinokuvadza chete mukicheni yedu.