Uma ukholelwa ochwepheshe, kungenzeka ukuthi ukhulume ngemikhiqizo yokudla eyingozi kuphela uma imikhiqizo yezimboni eye yacubungula okuthile. Futhi nanamuhla akuyona imfihlo kunoma ubani ukuthi ukudla okulimazayo kakhulu ukudla esikunikeza ukudla okusheshayo. Ngokuqondene nokudla kwemvelo - lapha umqondo wokudla okuwusizo nokulimazayo uhlobene kakhulu. Yonke imikhiqizo yemvelo iyoba yumzimba wethu kuphela okuhle - uma nje sibheka ukulinganisela. Isici sesibili yindlela esilungisa ngayo ukudla kwethu. Ukupheka ngendlela efanele, ngisho nokudla okungcono kakhulu kwekhwalithi kungaba yingozi. Ngezansi sizokutshela ngezinto ezithile ezimazayo ezingabonakala kwimikhiqizo yokudla lapho upheka, kanye nalawo mikhiqizo engcono ukusebenzisa kahle kakhulu.
Amafutha we-Trans. Amafutha esitokisi avela ngesikhathi i-hydrogenation yamafutha yemifino e-polyunsaturated (isibonelo, i-sunflower), inqubo enikeza la mafutha amandla okumelana nokushisa okuphezulu okupheka (ukucheka, ukupheka), nokwandisa ukuphila kwabo.
Kuye kwafakazelwa ukuthi ukuphakama okukhulu kwamafutha okudlulisa kuphakamisa izinga "cholesterol" elibi (low -ensity lipoprotein, noma i-LDL), ngenkathi kunciphisa izinga "okuhle" - (high massensity lipoprotein, noma i-HDL) futhi ngaleyo ndlela kwandisa ingozi yesifo senhliziyo. Ngaphezu kwalokho, amafutha atshisayo abhubhisa i-vitamin K, eyadingeka impilo yemithambo namathambo.
Kuphi amafutha okudlulisa? Ngokuvame ukudla okuthosiwe noma ukudla okuyizimboni zezimboni - isibonelo, amazambane ama-crispy, okungenzeka ukuthi aphakame uhlu lokudla okulimazayo kakhulu.
Bangaki amafutha ahambayo aphephile? Akukwazi. Noma kunjalo, ngokusho kwe-American Medical Association, ukushintshwa kwamafutha e-trans kungaba e-US kuphela okuvimbela ukufa kwangaphambi kuka-100 000 abantu ngonyaka. Kunezinyathelo ezikhethekile ezithathwe eDenmark naseNew York, ngenxa yokuthi ukusetshenziswa kwamafutha okuthutha kuye kwanciphisa kakhulu.
I-hydrocarbons ye-Polyaromatic. Ama-hydrocarboni e-polyaromatic atholakala enyameni enamafutha, ebhakwa ku-grate. Amafutha ancibilikayo ashisa emlotha, futhi umusi ophumela kuwo uqukethe i-polyaromatic hydrocarbons engena enyameni. Kukholelwa ukuthi konke ukudla okubhema kuqukethe inani elikhulu lama hydrocarboni we-polyaromatic. Ucwaningo lubonisa ukuthi eyodwa yokusika, ebhakawa ngamalahle, ingaqukatha izinto eziningi ze-carcinogenic njengoba zine-cigarettes ayi-500. (Ngenhlanhla, uhlelo lwethu lokugaya luhlala luhlala isikhathi eside kunehlelo lokuphefumula). Nakuba ngokwayo i-pick yekhwalithi ephakeme yezinyamazane
Kuphi ama-hydrocarboni e-polyaromatic? Ekudleni, okubhakawa ngamalahle, kanye nasezikhuni ezibhemayo, ama-sausage nezinhlanzi. Ukwengeza - emifino nezithelo ezikhulile ezindaweni ezifinyelela emotweni wamapayipi wefektri noma umusi nje ovela emagatsheni omisiwe.
Mangaki ama-hydrocarboni e-polyaromatic aphephile? Ayikho idatha esemthethweni. Uma uthanda inyama, ubhakwa ku-grill, futhi ngokujwayelekile ukunambitheka kokudla okubhemayo, akudingeki ukuba uqede ngokuphelele ekudleni kwakho. Vele ukunciphisa ukusetshenziswa kwabo kanye noma kabili ngenyanga - ochwepheshe bayeluleka.
I-Mercury. Libhekisela "ezinsimbi ezinzima", likhishwa emvelweni kusukela emisebenzini yezimboni futhi libhekwa njengelungu le-carcinogenic nelingu-mutagenic. Ukuqoqwa kwe-mercury emzimbeni wesifazane kungathinta ukuthuthukiswa kwesimiso sezinzwa ze-fetus, izingane kanye nentsha. I-mercury eyengeziwe ibuye ibhekwe nokuzala okuncishisiwe kwabesifazane.
Uphi i-mercury? Ezilwandle zasemanzini (ama-oysters, izimbongolo), nasezinhlanzi ezinkulu - ezifana ne-tuna ne-salmon. I-Methyl mercury itholakala ikakhulukazi ezinhlanjeni ezinamafutha (isibonelo, ku-saumon).
Ngakanani i-mercury ephephile? I-US Food and Drug Administration ikhuthaza ukuthi abesifazane abakhulelwe ababelethe omama nezingane ezincane bagweme inhlanzi "esolisayo" (i-tuna, swordfish) ekudleni kwabo.
Usawoti. Usawoti ngu-40% sodium. Ngakho-ke, inendawo yokukhulisa umfutho wegazi - okuyiwona ophethe imivimbo kanye nokuhlaselwa kwenhliziyo.
Uphi usawoti? Ngaphandle kwenani losawoti esiyifaka ekudleni, usawoti utholakala emikhiqizweni eminingi yezimboni. Sithola usawoti ngamasiksi, amabhisikidi, ama-buns, ukudla okubhemayo kanye noshizi, kanye nokudla okwenziwe nge-hamburger. Kucatshangwa ukuthi u-75-80% usawoti udliwa ngabantu base-US ngemikhiqizo yokukhiqiza izimboni. Kodwa-ke, abanye ochwepheshe bezosawoti ngokwabo abazibandakanyi ukudla okulimazayo ngokwabo - okuqaphela ukuthi kudingeke ukuthi kusetshenziswe ngokulinganisela.
Ngabe usawoti omningi uphephile? Ngokusho kwe-European Food Safety Authority, umthamo wesikasa usawoti wansuku zonke uboniswa ngamagremu ayi-6, noma i-2.3 mg ye-sodium - okuyi-1 isipuni.
Amafutha anelisiwe. Kuqondene namafutha esilwane, asolwa ngokukhulisa izinga le-cholesterol egazini - okusho ukuthi banokuxhumana okuqondile nesifo senhliziyo.
Kuphi amafutha agcwele? Inyama yegundlu le-fatton ibhekisela kwenye yamafutha amaningi kakhulu. In ingulube nenkomo. Ngokungafani namafutha wenkomo, amafutha enyama yengulube abonakalayo, futhi kulula ukususa. Ngamafutha esilwane nasemikhiqizweni yobisi. Futhi nokudla okuhlosiwe okuthosiwe ngamafutha esundu, noma okuqukethe amafutha omnqumo (ushokoledi, ama-biscuits, amaswidi, ama-buns ne-sweeting).
Amanoni amanengi amanengi aphephile? Ochwepheshe bacebisa ukuthi ama-khalori esithola kuwo amafutha agcwele angadluli u-10% wenani lamakholori alitholiwe ngosuku. Uma umuntu, ngokwesibonelo, adla amakholori angu-2 000 ngosuku, amakholori avela kumafutha agcwele akufanele adlule 200 - okuhambisana nama-gram angu-22 wamafutha agcwele.
Thenga imikhiqizo emisha, ikhwalithi yetafula lakho, uphinde upheke ukuze ungabhubhisi inani lokudla okunomsoco kubo. Uyabona ukuthi ngezinye izikhathi ukudla esikuthenga kuyingozi kuphela ekhishini lethu.