Matsalar yau: tare da cikewar abinci, jikin jikinmu yana kasawa a abubuwa da yawa masu amfani. Ƙarin hanyoyi da yawa ana ƙirƙira su don tabbatar da cewa abincin ba kawai karfin calorie ba ne, amma kuma mai dadi. Kuma yawanci saboda irin wannan matakai kamar frying, shan taba, kwarewa, saturation na samfurori tare da wasu nau'o'in addittu, da dai sauransu. Abincin masana'antu a duk ƙasashe a kowace shekara yana ciyar da miliyoyin dola akan talla don kawai manufar: don inganta litattafai, don rinjayar mabukaci. Kuma a karkashin mummunan tashin hankali, wani lokacin muna rasa - abin da za mu ba da fifiko ga?
Yawancin bayanai kuma yawancin sabawa ne. Duk da haka, a yau masanan kimiyya sunyi gaba ɗaya, wanda ya karyata tarihin yau da kullum, dangane da amfani da ƙwayoyi, carbohydrates, sunadarai, kayan dabara, kayan lambu, 'ya'yan itatuwa. Bari mu zauna kawai a kan wasu labari, sanya su bisa ga "malignancy". Don haka, dukan gaskiyar game da abinci: yadda za a kasance da yarinya da kyau a duk lokacin da zai yiwu - batun batun tattaunawa a yau.
HASKIYA № 1. Dukan ƙwayoyi suna da illa
Babu irin wannan irin! Ma'anar mummunar cutar da dukkanin mai cuta da kira mai zuwa don barin su ya haifar da yaduwar "gajiya". Ta kuma kai Rasha. Kuma a kasarmu mutane da dama suna rage yawancin adadin kuzari da aka samu tare da fats. Duk da haka, wannan ya zama mafi lafiya?
Fats yana dauke da bitamin mai-mai narke A, D, E, K, su ne ɓangare na ƙwayoyin salula, shiga cikin musayar cholesterol, ƙarfafa tsarin gyaran gyare-gyare, shiga cikin ci gaba da lafiyar fata, ƙara yawan juriya ga cututtuka, sanyaya jiki. Nauyin nama "yana rufe" idanu, kodan, wasu gabobin marasa lafiya. Masu aikin gina jiki sunyi gargadi: yawan karuwar mai yalwar abinci a cikin abinci na yau da kullum yana haifar da kasawa da yawan bitamin, zai iya taimakawa wajen tsallake kodan, ciki da kuma game da cin zarafin ayyukansu. Gaskiya ne. Kodayake sakamakon binciken da aka yi a kwanan nan ya nuna cewa kwayoyin da aka gano a kwayoyi, hatsi, kifi, kayan lambu (linseed, olive, rapeseed, waken soya, masara, sunflower da sauransu) suna da amfani ga kiwon lafiyar, masana ba su bayar da shawara a maye gurbin dabbobin dabba da kayan lambu ba. Suna da ayyuka daban-daban. Bugu da ƙari, ƙwayoyin dabba suna dauke da shinge, lecithin - abubuwa masu cutar sclerotic. Wajibi ne muyi la'akari da yanayinmu, kayan aikin mu, wadanda aka yi amfani da su a cikin shekarun da suka gabata don abincin abinci na kakanninmu, a kan teburin abincin abincin man shanu da man alade. A hanyar, naman alade salun (ba a fure ba!) Ya ƙunshi abubuwa waɗanda suka rage matakin "mummunan" cholesterol.
Kifi mai kyau wanda ke zaune a cikin ruwan sanyi yana da salmon, tuna, mackerel, suna dauke da abubuwa masu mahimmanci da ba a samu a cikin nama: omega-3 fatty acid. Omega-3 fatty acid rage rage jini, jinkirta jini clotting, ƙara yawan "kyau" cholesterol. Don kiwon lafiyar yana da amfani a kalla sau biyu a mako don cin abincin kifi (200-400 g). To, mai zane a cikin abun ciki na acid omega-3 shine flax. Ba kowa ba zai iya samun abincin kifi mai kyau, amma tsaba na linzami ko linzamin mai yana samuwa ga kowa da kowa. Ɗaya daga cikin man shanu na man fetur a rana zai cece ku daga matsalolin da yawa, zai karfafa lafiyarku.
MYTH No. 2. Duk tushen tushen sunadarin sunadaran
Nama, kaji, qwai, samfurori da samfurori sune tushen samfurori masu kyau, yayin da ba za ka iya fada game da kayan lambu ba. Duk da haka, ma'aikatan gida da na kasashen waje sunyi baki ɗaya a cikin ra'ayi cewa yana da muhimmanci a cinye naman da samfurori a matsayin dan kadan. Suna bayar da shawarar gabatarwa cikin cin abinci har zuwa 30% na gina jiki saboda samfurori na kiwo, na farko da cakuda mai laushi, mai sau da yawa don maye gurbin nama tare da kifi, kayan kiwo, 'ya'yan itatuwa, kayan lambu.
A yau duniyar tana ci gaba da girma. Wannan shi ne sakamakon daya daga cikin mafi yawan binciken da ba a taba gani ba a yayin bincike na abinci a cikin shekaru goma da suka wuce. An gano cewa mutanen da suke ci kwayoyi a kai a kai suna da sauki ga dukan cututtuka. Amma ta yaya suke taimaka wa jiki ya kasance matasa da kyau? Kwayoyin da ba su da ƙwayoyi a cikinsu sun rage girman "cholesterol" da kuma tada matakin "mai kyau", hana hana jigilar jini, zubar da hankali cikin tasoshin kuma mayar da jini na al'ada.
Ya isa nau'o'in hazelnut guda goma, shafuka hudu a rana. Ana shawarci masu gina jiki su sayi kwayoyi kawai a cikin harsashi kuma tsabtace nan da nan kafin amfani.
RAYUWA № 3. Duk carbohydrates suna da amfani
Abubuwan da ake yiwa gishiri mai sauƙi da sauƙi (sugar, confectionery, sweets, kowane irin abin sha mai kyau) ƙara yawan insulin, sugar da triglycerides cikin jini, wanda zai haifar da cututtukan zuciya da ciwon sukari. Amfani da carbohydrates ba tare da tsari, akasin haka, yana haifar da amfanin lafiyar jiki.
Kullum cin abinci na karin kumallo akan abincin hatsi daga hatsi, zaka iya rage yawan cututtukan da yawa. Muna buƙatar ba wai kawai carbohydrates ba, amma hadadden carbohydrates, dauke da fiber, pectin da wasu abubuwa masu amfani da jiki. Suna cikin hatsi - buckwheat, oatmeal, sha'ir sha'ir, shinkafa, gero, wasu samfurori.
RUDANI NA 4. Dukan 'ya'yan itatuwa da kayan marmari suna da amfani sosai
Kayan lambu da 'ya'yan itatuwa suna da kyau ga dukkanin tsarin jikinmu, ya kamata a hada su cikin abinci na yau da kullum, amma ana iya cinye' ya'yan itace na waje waje kawai.
A cikin 'yan shekarun nan, wani "al'adun tafarnuwa" ya bayyana a wasu ƙasashe. Binciken da aka yi a cikin jiki yana da muhimmanci sosai. Kuma sakamakonsu yana da ban mamaki. Ya zama wajibi ne ga jikinmu kowace rana. Dandai biyu sun isa.
Yana da mana
Muna so mu ci abinci mai ban sha'awa da kuma bambanci. A wannan yanayin, ba ma musamman "damuwa" don gano cikakken gaskiya game da abincin - yadda za a kasance matasa da kyau kowa ya yanke shawarar kansa. Kowane mutum yana so ya rayu da dogon lokaci. Shin zai yiwu? Don amsa wannan tambayar, bari mu ga yadda masu shekaru dari suna ciyarwa a kasashe daban-daban. Dogon lokaci suna amfani da hatsi, asalinsu, kayan lambu, 'ya'yan itatuwa, wanda suke girma; iyakance kansu ga abinci mai gina jiki; kamar kayan mai-m; Kada ku ci abinci mai soyayyen, gishiri mai ƙanshi, madara mai saushi, kayan yaji kyauta, sausages, confectionery, kukis, burodin fari. Ko da yake suna da wuya san cewa, alal misali, 50 g na tsiran alade na kyafaffen suna da tasiri irin ta jiki kamar guda ɗaya na taba sigari. A bayyane yake, dogon lokaci sun san ka'idar maras tabbas: idan kana so ka sami lafiya, rayuwar "mai dadi" - ci karin haushi (kayan yaji, tarwatse, wormwood, albasa, tafarnuwa, da dai sauransu); kana so ka samar da kanka da cututtuka, rayuwar "mai raɗaɗi" - ƙuƙwalwa a kan mai dadi da duk abin da aka ba mu a cikin kyawawan kullun da kwalabe tare da mai launi.
Abubuwan da ba a gama ba, wanda kusan ba sa buƙatar dafa abinci, frying, da wuri, da sutura, kayan ado, giya, ruwan sha mai dadi ... - wannan shi ne yau a cikin abincin yau da kullum na mazauna gari da kuma ƙauyen. To, watakila a cikin kauyuka halin da ake ciki yana da bambanci, amma ba yawa ba.
Tun 1991, yawancin kasashe suna gudanar da bincike mai zurfi game da amfani da abinci don kiwon lafiya. Don haka, layi na farko a cikin jerin samfurori sune kabeji, beets, karas, tumatir, tsaba na flax, tafarnuwa, da albasarta, da ruwa, seleri, apples, blueberries, cranberries, raspberries, hatsi marasa tsirrai. Duk wannan muna da. Tabbas, yana da wuya a bar abincin da kuke so, amma don kare lafiyayyen abinci dole ne ku sake duba abincin ku, ku halaye.
Tips don kowace rana
Mu kullum muna fuskantar zabi: abin da kayan da za a zaɓa, yadda za a dafa su. A nan ne shawarwarin da masu gina jiki suke, wanda ya kamata a kula.
1. Bada zaɓi ga kayayyakin gida. A cikin Rasha, mafi mahimmanci ka'idoji ga ƙwayar mai a cikin abinci, kayan haɗari mai saurin narkewa, masu kiyayewa, dyes, masu haɓaka da dandano, da dai sauransu. Yi imani, amma kada ka manta ka duba.
2. Don soya? Stew? Cooking? Sanya? Kowane ɗan gida yana da amsoshin kanta ga waɗannan tambayoyin, waɗanda suka ji daɗi, hadisai da dabi'u. Duk da haka, ko da kun kasance mai pischalik, kamar yadda suke faɗa, tare da kwarewa, sannu-sannu ƙi ƙura. Masana kimiyya sun gano cewa abinci mai gurasa yana iya ƙunsar acrylamide - wani abu wanda zai iya lalata kayan aikin kwayoyin jiki. To, idan ba za ku iya ƙin abinci marar yai ba - rage lokaci mai frying, kauce wa konewa da frying.
3. Kowane abinci ya kamata a fara tare da kayan lambu kayan lambu daga kayan lambu mai kayan lambu. Akwai daruruwan girke-girke kan wannan batu. Amma abu daya daraja da aka ambata. A Faransa, Belgium, Holland, a wasu ƙasashe na Turai "gurasar daɗaɗɗa-gel-cylindrical" da kyau da kiwon lafiya sun shiga al'adun abinci mai gina jiki. Its tushen shi ne beetroot iri dake Cilindra, karas, apple m, flaxseed ko man zaitun. A cikin bazara da kuma lokacin rani, tsuntsaye suna karawa - snyt, mokritsa, rasberi, currant, apple, ceri ... A cikin kaka da hunturu - sprouted hatsi, kwayoyi, raisins, dried apricots, prunes, apple ko innabi vinegar, lemun tsami ruwan 'ya'yan itace, zuma - menene a hannun. Calories a irin wannan salad basu da yawa, amma akwai abubuwa masu amfani da yawa.
4. Idan kana buƙatar karin kumallo na biyu, abincin abinci, to, abun ciye-ciye yana da kyau tare da kayan lambu da 'ya'yan itatuwa. Ɗauki su tare da kai don yin aiki - wuraren ba za suyi yawa ba, kuma amfanin zasu kawo mai yawa.
5. Mai hankali jinkirin - ku zauna tsawon lokaci. Kowa ya san game da wannan, duk da haka abinci a kan gudu, a kan gudu ne al'ada na yawancin mu. Kuma tare da shi ka kawai bukatar mu yi yaƙi!
Yana da kyau muyi biyayya da waɗannan shawarwari domin kula da lafiyar ku, tunani da kuma aikin jiki na shekaru masu yawa.