Ukuphazamiseka kwanamuhla: ngokudla ngokweqile, amangqamuzana omzimba wethu akwanele ezintweni eziningi eziwusizo. Izindlela eziningi ezakhiwe ukuqinisekisa ukuthi ukudla akukona kuphela ikhalori ephezulu, kodwa futhi kuyamnandi. Futhi ngokuyinhloko ngenxa yezinqubo ezinjengokubhema, ukubhema, ukukhethisa, ukugcwala kwemikhiqizo ngezinhlobo ezahlukene zezithasiselo, njll. Imbonini yokudla kuwo wonke amazwe minyaka yonke isebenzisa izigidi zamaRandi ekukhangiseni ngenhloso yodwa: ukugqugquzela amashaveli, ukuthonya umthengi. Futhi ngaphansi kokuhlaselwa kwayo okunonya, ngezinye izikhathi silahleka - yini okufanele sinikeze?
Ukuningi kolwazi nakho kuningi kokuphikisana. Kodwa-ke, ososayensi namuhla bafika eziphethweni ezihlangene, eziphikisana nezinkolelo ezikhona kuze kube namuhla, ezihlobene nokusetshenziswa kwamafutha, ama-carbohydrate, amaprotheni, imikhiqizo yobisi, imifino, izithelo. Masihlale kuphela ezindabeni ezithile, sizibeka ngokwezinga elithi "ukulimala". Ngakho-ke, iqiniso lonke ngokudla: ukuthi ungahlala kanjani omncane futhi omuhle isikhathi eside ngangokunokwenzeka - isihloko sezingxoxo namuhla.
MYTH № 1. Wonke amafutha ayingozi
Ayikho into enjalo! Umqondo wokulimaza kwawo wonke amafutha kanye nezingcingo ezalandela ukuwayeka kwaholela ekusakazeni "ukukhathala". Wafika naseRussia. Futhi ezweni lethu abaningi banciphise kakhulu ekudleni amaphesenti ama-kilojoule athola amafutha. Kodwa-ke, ingabe lokhu kwaba impilo?
Amafutha aqukethe amavithamini ayenamathele enamafutha A, D, E, K, ayingxenye yamangqamuzana engqamuzana, ahlanganyele ekushintsheni kwe-cholesterol, akhuthaze izinqubo ze-redox, abambe iqhaza ekukhuleni nasempilo yesikhumba, ukwandisa ukumelana nezifo, ukupholisa umzimba. Izicubu ezinamafutha "zihlanganisa" amehlo, izinso, nezinye izitho ezibuthakathaka. Izakhamuzi zixwayisa: ukwehla okubukhali emanzini ekudleni kwansuku zonke kuholela ekuswelekeni kwamavithamini amaningi, kungabangela ukungabi khona kwezinso, isisu futhi ngaleyo ndlela ukwephulwa kwemisebenzi yabo. Kuyiqiniso. Nakuba imiphumela yezifundo zamuva zibonise ukuthi amafutha e-polyunsaturated atholakala kumantongomane, okusanhlamvu, inhlanzi, imifino yemifino (i-linseed, umnqumo, i-rapeseed, i-soybean, i-corn, i-sunflower kanye nabanye) iyasiza empilweni, ochwepheshe abacebisi ngokugcwele amafutha wezilwane nemifino. Unemisebenzi ehlukene. Ngaphezu kwalokho, amafutha esilwane anezinhlayiya, i-lecithin - izinto eziphikisayo. Kubalulekile ukucabangela izimo zethu, izixhobo zethu zofuzo, okuyiminyaka eminyaka "isetshenziswe" ekudleni kokudla kwamadlozi, etafuleni lokudla okuyikho ibhotela kanye nesinqumelo. Ngendlela, ubhekeni olusawoti (hhayi othosiwe!) Iqukethe izinto ezinciphisa izinga "cholesterol" elibi.
Inhlanzi enempilo ehlala emanzini abandayo yi-saumon, i-tuna, i-mackerel, iqukethe izinto ezibaluleke kakhulu ezingatholakali enyameni: omega-3 fatty acids. Ama-omega-3 fatty acids anciphisa ukucindezeleka kwegazi, ukuphuza igazi kancane, ukwandisa izinga "cholesterol" elihle. Ngempilo kuyasiza okungenani izikhathi ezimbili ngesonto ukudla isitsha senhlanzi (200-400 g). Eqinisweni, iqhawe eliqukethwe omega-3 fatty acids yi-flax. Akuwona wonke umuntu ongakwazi ukukhokhela ukudla okunesisindo esiphakeme, kodwa imbewu ye-flax noma i-linseed amafutha iyatholakala kuwo wonke umuntu. Omunye isipuni samafutha ngosuku uyokusindisa ezinkingeni eziningi, kuzoqinisa impilo yakho.
UMTHETHO No. 2. Yonke imithombo yamaprotheni iyashintshana
Inyama, izinkukhu, amaqanda, imikhiqizo yobisi yimithombo enhle yamaprotheni aphezulu, kanti awukwazi ukutshela ngemifino. Noma kunjalo, izakhamuzi zasemakhaya nabangaphandle zivumelana ngokubona ukuthi kuyadingeka ukuba kudle inyama nemikhiqizo yenyama ngangokunokwenzeka. Bancoma ukuthi bangenise ekudleni amaprotheni angama-30% ngenxa yemikhiqizo yobisi, kuqala kokudla kwama-cottage ashizi amafutha, ngokuphindaphindiwe ukufaka inyama esikhundleni senhlanzi, imikhiqizo yobisi, izithelo, imifino.
Namuhla izwe likhula ukwanda kwe-nutty. Lokhu kungenxa yezinto ezitholakala kakhulu ezingalindelekile ezenziwe ngesikhathi sokufunda okunomsoco kule minyaka eyishumi eyedlule. Kutholakale ukuthi abantu abadla njalo amantongomane bangathandeki kuzo zonke izinhlobo zezifo. Kodwa basisiza kanjani umzimba ukuba uhlale uncane futhi unhle? Amafutha angenayo i-insaturated kuwo ayanciphisa izinga le "cholesterol" elibi futhi aphakamise izinga "okuhle", avimbele ukwakheka kwezingqimba zegazi, uphumule ukucindezela ezitsheni bese ubuyisela ukugeleza kwegazi okujwayelekile.
Kwanele amantongomane ama-hazelnut ayishumi, ama-walnuts amane ngosuku. Izakhamuzi zelulekwa ukuthi zithenge amantongomane kuphela egobolondo bese zihlanza ngokushesha ngaphambi kokusetshenziswa.
I-MYTH № 3. Wonke ama-carbohydrate ayasiza
Ama-carbohydrate okusheshayo okugcoba futhi kalula (ishukela, i-confectionery, amaswidi, zonke iziphuzo eziphuzile) ukwandisa izinga le-insulini, ushukela kanye ne-triglycerides egazini, okuholela ezifweni zenhliziyo nesifo sikashukela. Ukusetshenziswa kwe-carbohydrate engaphenduliwe, ngokuphambene nalokho, kuletha izinzuzo ezibonakalayo zezempilo.
Ukudla kwansuku zonke ukudla kwasekuseni i-plate of cereal kusuka okusanhlamvu okuphelele, unganciphisa amathuba okugula okuningi. Asidingi nje ama-carbohydrate, kodwa ama-carbohydrate aqinile, aqukethe i-fibre, i-pectin nezinye izinto eziwusizo emzimbeni. Ziqukethe okusanhlamvu - okunye okufana nokunye okunye okunye okunye okunye okunye, okunye okunye okunye okunye okunye okunye okunye okunye okunye okunye okukwenziwe ngamakhemikhali.
OKUPHAKATHI No. 4. Zonke izithelo nemifino zisebenza ngokulinganayo
Imifino nezithelo kuhle kuzo zonke izinhlelo zomzimba wethu, kufanele zifakwe ekudleni kwansuku zonke, kodwa izithelo ezingaphandle kwezilwane zingadliwa kuphela.
Eminyakeni yamuva, "ihlelo likagalikhi" livele emazweni amaningana. Ucwaningo oluningi luzinikezela ekusebenzeni komzimba. Futhi imiphumela yabo iyamangalisa kakhulu. Kubalulekile emzimbeni wethu nsuku zonke. Izidakamizwa ezimbili zanele.
Kuzo kithi
Sifuna ukudla ngendlela enhle futhi ehlukene. Kulokhu, asikho "ukukhathazeka" ikakhulukazi ukuthola iqiniso lonke mayelana nokudla - ukuthi ungahlala kanjani omncane futhi omuhle wonke umuntu enquma yena ngokwakhe. Wonke umuntu ufuna ukuphila isikhathi eside futhi ngenkuthalo. Ingabe iyatholakala? Ukuze uphendule lo mbuzo, ake sibone ukuthi bangamakhulu angama-ubudala abanakekela kanjani emazweni ahlukene. I-long-livers isebenzisa okusanhlamvu, izimpande, imifino, izithelo, zona zona ngokwabo ezikhulayo; zikhawulele ngokwabo ukudla okunamaprotheni; njengemikhiqizo yobisi omuncu; Ungadli ukudla okuthosiwe, ama-fatty broths, ubisi olusha, imikhiqizo yokubhema, amasoso, i-confectionery, amakhukhi, isinkwa esimhlophe. Nakuba bengakwazi ukuthi, ngokwesibonelo, 50 g we-sausage okubhemayo kunomphumela ofanayo emzimbeni njengepakethe eyodwa yegwayi. Ngokusobala, i-long-liver iyazi umthetho ongabhalwanga: uma ufuna ukuphila okunempilo, "okuthakazelisayo" -dla ukhathazeka okungaphezulu (izinongo, izinambuzane, umhlonyane, u-anyanisi, i-garlic, njll); ufuna ukuzitholela izifo, impilo "ebuhlungu" - incike kumnandi kanye nakho konke esikunikezwa ngamaphakheji amahle kanye namabhodlela ezinamafutha anemibala.
Imikhiqizo engaphenduliwe, okungeke idinge ukupheka, ukucheka, amaqebelengwane, amaswidi, i-confectionery, ubhiya, iziphuzo ezinombala ezinombala ... - namhlanje namhlanje ekudleni kwansuku zonke kokubili abantu basekhaya kanye nabasimilayo. Hhayi, mhlawumbe emadolobheni isimo sihlukile, kodwa hhayi okuningi.
Kusukela ngo-1991, amazwe amaningana ayelokhu enza ucwaningo olunzulu ngokusetshenziswa kokudla kwezempilo. Ngakho-ke, imigqa yokuqala ohlwini lwama-product anjalo yiklabishi, i-beet, izaqathe, utamatisi, imbewu yefilakisi, i-garlic, anyanisi, i-watercress, isilimo esidliwayo esinamagatsha anamanzi, ama-apula, ama-blueberries, ama-cranberries, ama-raspberries, okusanhlamvu okungelashwa. Konke lokhu esinakho. Yiqiniso, akulula ukuyeka izintandokazi zokudla, kodwa ngenxa yokuphila okunempilo kubalulekile ukucabanga ngokudla kwakho, imikhuba yakho.
Amathiphu nsuku zonke
Sibhekene nokukhetha nsuku zonke: yimiphi imikhiqizo okumele ikhethe, indlela yokuyipheka ngayo. Nazi izincomo zezidakamizwa, okufanele zilalelwe.
1. Yenza okuthandayo imikhiqizo yasekhaya. E-Russia, izindinganiso ezengeziwe ezinokuqukethwe kwamanoni ekudleni, ama-carbohydrate okusheshayo-digestible, ama-preservatives, ama-dyes, ama-flavor enhancers, njll. Nokho, themba futhi ungakhohlwa ukuhlola.
2. Fry? Isidlo? Ukupheka? Isisindo? Umninimzi ngamunye uthola izimpendulo zakhe kule mibuzo, echazwe kokubili ukunambitheka kwamasiko, amasiko nemikhuba. Kodwa nokho, noma ngabe u-pischalik, njengoba bekusho, abanolwazi, kancane kancane benqabe ukukhanda. Ososayensi bathole ukuthi ukudla okuthosiwe kungaqukatha i-acrylamide - into engaphazamisa ukukhiqizwa komzimba. Hhayi, futhi uma ungeke unqabe ukudla okuthosiwe nhlobo - unciphise isikhathi sokuthosa, gwema ukushisa nokufisa.
3. Ukudla kufanele kuqalwe ngesaladi yemifino emifino eluhlaza. Kunezinkulungwane zokupheka kule ndaba. Kodwa into eyodwa okufanelekile ukuyikhuluma. EFrance, eBelgium, eHolland, kwamanye amazwe aseYurophu "ama-salads we-beetroot-cylindrical" webuhle nempilo aye angena emkhakheni wokudla. Isisekelo salo yizinhlobo ze-beetroot Cilindra, izaqathe, apula omuncu, i-flaxseed noma amafutha omnqumo. Ezikhathini zentwasahlobo nasehlobo, izitshalo zasendle zengezwa - snyt, mokritsa, okusajingijolo, i-currant, i-apula, i-cherry ... Ekwindla nobusika - okusanhlamvu okusanhlamvu, amantongomane, omisiwe, ama-aprikoki omisiwe, umlimi, u-apula noma uviniga wamagilebhisi, ujusi kalamula, uju eseduze. Ama-calories esaladini elinjalo ayingcosana, kodwa kukhona izinto eziningi eziwusizo.
4. Uma udinga ibhulakufesi yesibili, ukudlala, bese ukuphuza kuhle kakhulu ngemifino nezithelo. Thatha nabo ukuthi basebenze - izindawo ngeke zithathe okuningi, futhi izinzuzo ziyoletha okuningi.
5. Hlola kancane - uhlala isikhathi eside. Wonke umuntu uyazi ngalokhu, nokho ukudla okugijima, ekugijimeni kuwumkhuba abaningi bethu. Futhi nawe nje kudingeka ulwa!
Kunconywa ukunamathela kulezi zincomo ukuze ugcine impilo, ingqondo nokusebenza kweminyaka eminingi.