Indlela entsha yokudla okunempilo

Ngemithetho ethile yegolide yokudla okunempilo, izondlo zesimanje zanamuhla zihlanza ukukhanya, ukubuza imibuzo nokubukeza lokho esikukholelwa ngaphambili. Ngakho yimiphi imithetho yakudala yokudla okunempilo kuze kube yimanje ilahlekelwe ukuhambisana kwayo futhi kusho ukuthini ukudla namhlanje? Ukubusa okudala: "Kudingeka udle kancane: kaningi futhi kancane kancane."

Ngendlela entsha
Ake siqale ngeziphetho ukuthi ososayensi baseNyuvesi yaseMissouri bafika. Muva nje, bathole ukuthi abantu abanesisindo somzimba obuningi banempilo kangcono izikhathi ezintathu ngosuku. Le ndlela, ngokusho kwabokudla, i-normalizes metabolism futhi iyanciphisa izinga lamafutha egazini, izuzisa inhliziyo (futhi ngaphandle kwalokho, abaningi bethu badla ngokweqile ngenxa yokudla okungalawulwa okungavunyelwe!). Besekelwa osebenza nabo baseCanada, beqinisekisa ukuthi labo abadla kathathu ngosuku banciphisa isisindo ngendlela efanayo nalabo abakhetha "uhlelo lwesithathu oluyisisekelo nesithathu oluphakathi".

Kodwa-ke, izazi ezivela eNational Institutes of Health of the United States zihambisana nemibono yendabuko: ngokusho kwabo, labo abadla kancane bavame ukuzizwa belambile kaningi. Uma kokubili kokudliwa okubili kuhlangene kube yinye futhi kuhlwe kusihlwa, khona-ke umzimba wegazi uzokuhlupheka ngokuphelele.

Futhi okunye okuhlolwa, okwenziwe ngo-2012, kwafakazela ukuthi ngaphambi kokuqala kokuya esikhathini kwabesifazane, i-factor factor does not play a big role, kodwa ukondla emva kokuhlukaniswa kwamakhemikhali kuyamukelwa.

Ukubusa okudala: "Ekudleni komuntu wanamuhla, inyama imane ibalulekile."

Ngendlela entsha
Izazi zezinto eziphilayo zezinguquko zithi: Ngesikhathi esisodwa ukubonakala kwethu ekudleni kwethu kwenyama kwathinta isisu somuntu, okwabangela ekubunjweni kobuchopho kanye namathumbu amancane njengoba manje.

Kodwa izakhamuzi zamazwe asezimboni namuhla zingaphansi kweselula kunabokhokho bawo obude. Ngakho-ke, lo mkhiqizo uhlotshaniswa nokukhula kwe-cholesterol kanye nengozi yesimiso senhliziyo. Izazi ze-Epidemiologists ezivela eHarvard University zathola ukuthi ngokusetshenziswa kwenyama njalo, ingxenye ngayinye eyengeziwe yanciphisa isikhathi sokuphila ngo-13%. Ososayensi abavela eCambridge bahumusha isibalo esomile ngolimi oluzwakalayo kubo bonke abantu: kwavela ukuthi lokhu kungumyalo wonyaka wokuphila komuntu ovamile.

Kodwa-ke, ithimba laseHarvard lifunde idatha yezifundo ezingu-20 futhi lithola ukuthi liyingozi kakhulu kunenyama ngokwayo - imikhiqizo yezimboni ezenziwe kuyo. Ukukhonza ngamunye (50 g) webhethoni, i-salami noma i-sausages kwandisa ingozi yesifo senhliziyo ngamaphesenti angu-42 futhi ingozi yokuthuthukisa isifo sikashukela ngo-19%. Yiqiniso, usawoti, nitrate kanye ne-nitrites kuyingozi ku "piggy bank".

Ukubusa okudala: "Kuningi imifino nezithelo eziluhlaza ngangokunokwenzeka."

Ngendlela entsha
Izakhamuzi zaseNational Swiss Clinic eZug ziye zathola ukuthi iziguli eziningi azikwazi ukulahlekelwa isisindo, ngoba zidla njalo imifino nezithelo! Imifino enomsoco cishe ayinabungozi, kodwa, uma ihlinzekwa ukuthi ayihlanganisiwe namaqatha amafutha, imayonnaise, ushizi, ibhotela ... Kodwa kumazambane, ummbila, ama-legumes kukhona isitashi esikhulu kakhulu - qaphela nabo. Omunye angaphikisana nesitatimende ukuthi izithelo eziluhlaza ziwusizo kakhulu kunezingcingo noma zokubhaka. Phela, ukwelashwa kokushisa kwehlukanisa amafayili okudla kanye nezindonga zamaseli ezitshalo, ukukhulula izakhi ezithile ezingenakufinyeleleka kalula. Iphinde ikhuthaze ukufana kwamaminerali. Ngakho-ke, isipinashi esitshiswayo inikeza umzimba amandla ensimbi kanye ne-calcium kunokusha.

Ukubusa okudala: "Imikhiqizo yobisi iyimithombo enhle kakhulu ye-calcium."

Ngendlela entsha
Lo mbono uhlaziywa yizinkampani zeHarvard School of Public Health. Bangabaza ukuthi izincomo zokunconywa zokusetshenziswa zilungile ngempela. Imikhiqizo yobisi, ngokusho kwabo, ukunciphisa ingozi ye-osteoporosis kanye nomdlavuza wesisu, kodwa ukugqithisa kwabo kungaholela ekwenzeni i-prostate ye-prostate futhi, mhlawumbe, ama-ovari. Unecala lamazinga aphezulu e-galactose - ushukela, okukhishwa uma i-lactose igcwele. Ngesinye isikhathi imikhiqizo yobisi iqukethe amafutha amaningi kanye nama-retinol (i-vitamin A), inani eliningi kakhulu elinciphisa amathambo esithambo. Amasheya e-calcium azogcwalisa ngempumelelo imifino, i-ulethisi, i-broccoli, i-legumes. Imifino eluhlaza, ngaphezu kwalokho, iqukethe i-vitamin K, evimbela ukuvuza kwalesi samaminerali esiyigugu kusuka emathanjeni amathambo.

Ukubusa okudala: "Izinhlanzi zasolwandle olwandle ziyashintsha impilo ibe ngcono."

Ngendlela entsha
Ochwepheshe bendabuko batusa ukudla okungenani ama-servings amabili alo mkhiqizo ngesonto. Kodwa ngisho nalokhu kungavunyelwa, ngoba, ngokusho kwedatha yakamuva, ku-84% wezinhlanzi zezinhlanzi ezivela emhlabeni wonke okuqukethwe okuphathelene ne-mercury kudlula umkhuba. Izinga laleli qembu elinobuthi emzimbeni wabantu abaningi selivele lidlula imingcele evumelekile, eyithinta kabi isimo sesimiso sezinzwa, umsebenzi wobuchopho, ukuzwa kanye nombono. Okuyingozi kakhulu ukudlula kwe-mercury emzimbeni wesifazane okhulelwe: lokhu kungaba nomthelela omubi kakhulu emntwaneni ozayo, kuze kufike isisu noma zonke izinhlobo zezingane ezimbi. Phakathi kwezinhlobo zezinhlanzi ezihlazo zivela shark, i-royal mackerel, ithreyili futhi evamile kakhulu e-American cuisine tuna. Phakathi kwezilwane zasolwandle ezivunyelwe - imfucumfucu, i-salmon, i-saury, i-fishfish. Zinqume ama-servings amabili ngesonto, ukuze ungabungozi.

Umthombo ohlukile wamafutha e-acids uboniswa yi-algae - empeleni, kuvela kubo ukuthi inhlanzi ithola i-omega-3 yayo (ayizikhiphe). Kodwa lokho kuyinhlanhla, ukugcinwa kwezilwandle nakho kungcolile nge-mercury!

Kubonakala sengathi kukhona enye indlela yokuphuma: imbewu yama-walnuts ne-flax. Ehlanganiswe kuwo, tshala amafutha we-polyunsaturated emzimbeni ashintshwa ngendlela efanayo naleyo etholakala enhlanzi. Kodwa-ke, kuvela ukuthi ukushintshwa okunjalo akulingani, phakathi kwe-omega-3 "komhlaba" kanye "namanzi", uphawu lokulingana alukwazi ukufakwa. Zinezimo ezihlukene emzimbeni womuntu nokuthi yiziphi amafutha ezinhlanzi ezingakwenza, azikwazi ukunikeza amantongomane noma i-flax, ngazo zonke izinhlonipho ezifanele kubo.

Yini esisele kithi? Kukhona inhlanzi. Ngokulinganisela futhi kungcono hhayi umlimi, okuqukethwe kwamafutha ayigugu okuxhomeke ngokuqondile kokuphakelayo, futhi osanda kubanjwa olwandle. Ososayensi e-Harvard University bayakhuthaza: izinzuzo zezilwandle zasolwandle zikhulu kunezo zonke izingozi ezingenzeka.

Ukubusa okudala: "I-fibre iyisiqinisekiso sokuvumelana."

Ngendlela entsha
Ngokusho kwe-American Society for Healthy Eating, labo abakhetha umkhiqizo wonke okusanhlamvu basinda kancane. Noma kunjalo, umehluko nabathandi beklasi lokuqala, epholile futhi elicwengile yi ... ngaphansi kwekhilogremu eyodwa! Ngakho-ke ingabe kunjalo? Mhlawumbe kungenxa yokuthi laba bantu bazinakekela nje. Phela, ukhetho lokusanhlamvu luyisinye sezici ezithinta isisindo. Akekho ozophika: ama-carbohydrate aqinile agcwele kangcono, ayasiza kakhulu enhliziyweni nasemithanjeni yegazi. Kodwa ngokuqondene nesisindo - ithonya labo alibalulekile kakhulu.