Mukati
Zvinoita kwandiri sekuti zvizhinji zvezvinyorwa zvandinonyora ndezvezvaUNOFANIRA kudya kuti usarware, unzwe zviri nani, udzike uremu ... , shuga yakawedzerwa kana emulsifiers) pane zvigadzirwa zvekupedzisira zvine iwo.
Nhasi ndafunga kugadzirisa mamiriro aya uye ndanyora pamusoro pezvakanyanya kusagadzikana chikafu chinofanirwa kudzivirirwa musimboti kana kuderedzwa mukudya kana iwe uchida kuwedzera zvakanyanya mikana yako yehupenyu hwakareba uye hurefu.
Ehe, tekinoroji yemazuva ano yeindasitiri yezvekudya inotipa zvakawanda zviri nyore. Asi nemutengo wei? Kugadzira zvigadzirwa murabhoritari yesainzi zvinokutendera kuti udzikise mutengo: nekudaro kufambisa kugadzirwa kwakawanda, kuderedza kushandiswa kwezvinodhura "zvakasikwa" zvinongedzo, kuwedzera hupenyu hwesherufu hwezvinhu zvakaputirwa.
Hongu, kune rumwe rutivi, kubatsirwa kwemugadziri, sezvavanotaura, zviri pachena. Asi nekuda kwezvose izvi "kugadzirwa" manipulations, zvizhinji zvezvigadzirwa zvinoremerwa nezvinhu zvine njodzi uye zvine hutano hwakaderera zvakanyanya. Uye kazhinji, sekusimbiswa nezvidzidzo zvakawanda, ivo vanokonzerawo zvisingafadzi zviratidzo uye matambudziko ehutano, kusanganisira kuneta, kuwanda uremu uye general malaise.
Rondedzero yezvikafu zvisina hutano zvakanyanya
Izvi zvekudya hazvisi zvekungobatsira chete pahutano hwako, asi zvinogona zvakare kuve zvine njodzi. Ehezve, ichi hachisi chinyorwa chakazara. Asi kana iwe ukarega kutenga uye kudya zvirinani izvo zvekudya, iwe unenge watove uchitora danho rakakura kuenda kuhutano uye hutano.
1. Chikafu chemumagaba
Iyo tangi yemakani inowanzo ine bisphenol A (BPA), inogadzira estrogen iyo inokonzeresa huwandu hwezvinetso zvehutano kubva pahutano hwekubereka kuenda kuchirwere chemoyo, chirwere cheshuga uye kufutisa.
Zvidzidzo zvinoratidza kuti vanhu vazhinji vane bisphenol inodarika yakajairwa renji, izvo zvinogona kukonzeresa kudzvinyirira urume uye kugadzirwa kwehomoni.
Pakati pezvimwe zvinhu, izvi zvinotyisa nekuti BPA inokanganisa kuenda kumwedzi, ichikonzera kutanga kuyaruka, iyo ine mibairo mizhinji yenguva refu yehutano (semuenzaniso, inowedzera njodzi yekenza yenhengo dzekubereka).
Imwe inogona kuve inosvika makumi maviri nemashanu macramogramu eBPA, uye huwandu uhwu hunogona kuve nemhedzisiro pane muviri wemunhu, kunyanya vechidiki.
Zano: Sarudza midziyo yegirazi pane chikafu chemumagaba kana, kana zvichibvira, kuchenesa chikafu chitsva iwe pachako nekusarudza magaba asina BPA. Kunze kwekunge zvataurwa chaizvo pane zvakanyorwa, chigadzirwa chinogona kunge chine bisphenol A.
2. Zvigadzirwa zvine ruvara rwekudya mavara
Tese takaona kanopfuura kamwe chete makesi ekuratidzira ane gungwa rezvikafu zvine ruvara rwakajeka zvakagadzirwa zvinonyanya kukwezva vana. Zvisinei, kwete zvose, pakupindura mubvunzo wekuti "Ndezvipi zvigadzirwa zvinokuvadza hutano hwevanhu", danai cute gummies kana gummy bears of thermonuclear shades.
Icho chokwadi ndechekuti mune dzakawanda zviitiko, mavara akajeka ekugadzira anokuvadza muviri. Pakave nekutsvagurudzwa kwakawanda pamusoro pehukama pakati pemavara ekugadzira uye kusagadzikana uye kushushikana muvana.
Semuenzaniso, Brian Weiss, purofesa muDhipatimendi reEnvironmental Medicine paYunivhesiti yeRochester Medical Center, uyo akadzidza nyaya iyi kwemakumi emakore, anotsigira kurambidzwa kwemavara ekugadzira. Kunge mamwe masayendisiti mumunda, anotenda kuti pane kudikanwa kwekuenderera mberi nekutsvaga, kunyanya mhedzisiro yemadhayi pahuropi huri kukura hwemwana. Izvo zvakakosha kuti uzive kuti mamwe mavara ekugadzira akaiswawo seanogona carcinogens.
Zano: Gadzira zvihwitsi zvevacheche kumba uye shandisa mavara echisikigo semabriji, beet, turmeric uye zvimwe zvekudya zvine mavara!
3. Chikafu chinokurumidza
Kazhinji, zvinowedzerwa zvakagadzirirwa kuita kuti chigadzirwa chive chakachipa, chiwedzere kunaka, uye chiwedzere hupenyu hwesherufu chinoshandura irinyore runyorwa rwezvigadzirwa kuita mushumo wemakemikari. Ice cream, hamburger, mabuns, biscuits, French fries… Ndakashamisika kuti imwe yekukurumidza chikafu cheni ine zvinopfuura gumi zvigadzirwa mumatairi: mbatatisi, mafuta ecanola, mafuta e soya, hydrogenated mafuta e soya, Beef flavour (gorosi uye zvigadzirwa zvemukaka), citric acid, dextrose, sodium acid pyrophosphate, munyu, mafuta echibage, TBHQ (tertiary butyl hydroquinone) uye dimethyl polysiloxane. Uye ini ndaifunga ingori mbatatisi, mafuta emiriwo uye munyu!
Council: Kana vana vachida fries "senge kubva kune inozivikanwa cafe", vabike iwe pachako. Mbatatisi, mafuta emiriwo (maorivhi, sunflower, chibage - sarudzo yako), munyu uye zvishoma zvehunyanzvi ndizvo zvese zvaunoda pakubika. Izvo zvinoenda kune vana vanodikanwa, hamburger uye cheeseburger. Gadzira yako wega burger chingwa (sarudza hupfu hwese hwezviyo hunosangana nemamiriro epasi rese ezvemamiriro ekunze: hapana mafetiraiza, zvinowedzera kukura, mishonga yekuuraya zvipuka kana mishonga yesora yakashandiswa pakurima zviyo), kana kutenga yakagadzirirwa (zvakare, nechiratidzo chakakodzera papakeji). Shandisa nyama yakagadzirwa mumbishi panzvimbo pechitoro chakatengwa. Uyezve chinja ketchup uye mayonnaise nemagaka ekugadzirira.
4. Zvigadzirwa zvenyama zvakagadzirwa
Panguva ino, ndinodzokorora zvakare "nhau" kubva kuWorld Health Organization, iyo muna 2015 yakarongedza nyama yakagadzirwa secarcinogenic. Nemamwe mashoko, nyama yakagayiwa yakamira maererano ne“zvinhu zvinovaraidza” zvinoparadza zvakadai sedoro nemidzanga.
Makemikari anoshandiswa nevemaindasitiri mukugadzirisa nyama dzakasiyana (ingave yekunanzva, kuomesa kana kuputa) yakaratidzirwa ne "black mark" kubva kuWHO. Nyanzvi dzinoti magiramu makumi mashanu esoseji kana bhekoni zvinowedzera zvakanyanya njodzi yekenza yemudumbu - ne50%.
Nekudaro, usapesanisa nyama mumusimboti (yakatengwa kubva kumurimi uye yakachekwa mu blender chaiyo awa yapfuura) neyakagadzirwa nyama zvigadzirwa. Yenguva dzose nyama (isina kuchengetedza, dhayi, flavour enhancers) haisi yeboka rezvigadzirwa zvinokuvadza kumuviri.
Council: Kana iwe usingakwanise kurarama usina masoseji, zviitire iwe wega uye uvagadzire kwenguva inotevera. Aya maitiro akareruka, uye iwe unowana yakawanda kwazvo yekubheka pane youtube.
5.Masupu nemapfekero esaradhi nezvimwe ndiro
Chikafu chine hutano hwakanyanya senge saladhi yemiriwo mitsva inogona kukanganiswa nekuchimisa nemuto unotengwa muchitoro, senge:
Kesari saladhi kupfeka
Heano masanganiswa ekupfeka uku kubva kune mumwe mugadziri semuenzaniso: oiriya mafuta, distilled vhiniga, apple cider vhiniga, chizi, mvura, munyu, yakaoma gariki, yakakwira fructose chibage manyuchi, potassium sorbate, sodium benzoate, ethylenediaminetetraacetic acid (EDTA), zvinonhuwira, anchovies - zvinonakidza, handizvo here?
Nzvimbo yegesi “Zviuru Zviwi”
Zvisungo: mafuta e soya, chili muto (madomasi, sirasi yechibage, vhiniga, munyu, zvinonhuwira, zvinotapira zvakasikwa, gariki, hanyanisi, citric acid), vhiniga yakasanganiswa, sirasi yegorosi yakawanda, marinade (magaka, high fructose chibage sirasi, vhiniga, shuga , munyu, mhodzi yemasitadhi, yakaoma tsvuku mhiripiri, xanthan chingamu), yolk, mvura, munyu, zvinonhuwira, hanyanisi dzakaomeswa, propylene glycol alginate, ethylenediaminetetraacetic acid (EDTA), xanthan chingamu, gariki yakaomeswa, paprika, tsvuku bhero mhiripiri. Pane here zvakawanda zvakawandisa zveiyo nyore base sauce?
Ndine mubvunzo kune avo vanozviita, mupfungwa yekudya masukisi aya: nei? Mushure mezvose, kugadzira, semuenzaniso, yakagadzirirwa kumba mayonnaise, iri VERY yakapusa. Tisingatauri masukisi akavakirwa pamafuta emiriwo.
Council: Kana iwe uchityisidzirwa nenguva yekugadzira masukisi akagadzirwa, tarisa kune yangu nhare mbozha. Kune akati wandei mabikirwo esosi uye kupfeka, izvo zvinotora isingasvike 1 mineti kuti ubike.
6. Margarine
Ichi chigadzirwa chinogona kuwanzoonekwa mukubika kubika, uye vanhu vazhinji vanongosarudza kuishandisa padivi pebhota. Vamwe vanoti majarini nebhota ndiwo anonyatsofanana. Vamwe vanoti majarini anopa zvigadzirwa kuravira kwakapfuma uye kupenya. Vamwezve vane tarisiro yemabhenefiti ehupfumi anobatika, nekuti majarini yakachipa zvakanyanya pane yakanaka bota.
Musiyano uripo pakati pemajarini nebhota unongori muchiyero chekunaka kwakapfuma uye mutengo. Ramba uchifunga kuti munyika zhinji dzeEurope, zvinorambidzwa nemutemo kuenzanisa kurongedza pakati pezvigadzirwa zviviri izvi.
Iyo yose isina kunaka nuance inoiswa mu hydrogenation yemafuta mukugadzira margarine. Kuti mafuta ane acid mamorekuru ezvigadzirwa azadzwe nemaatomu ehydrogen (izvi zvinodiwa kushandura mafuta emiriwo emvura kuita akasimba), anofanirwa kudziyirwa kusvika pakupisa kwe180-200 ° C. Muchiitiko ichi, chikamu che iyo unsaturated mafuta acids inoshandurwa kuita yakazara (inoshandurwa).
Masayendisiti ave nenguva achisimbisa chinongedzo pakati pekutapudza mafuta kushandiswa uye kusagadzikana kwemetabolic, kufutisa, uye kusimudzira kwezvirwere zvemoyo uye zvegomarara.
VaDanes, semuenzaniso, vagara vachisanganisira mafuta ekuchinja pane avo runyorwa rwezvinhu zvisina hutano. Ivo vakafadzwa kwazvo ne "track rekodhi" yemafuta ekushambadzira zvekuti makore gumi nemana apfuura mutemo wakatanga kushanda muDenmark waganhurira huwandu hwemafuta ekufambisa kusvika ku14% emafuta akazara muchigadzirwa (tichienzanisa, 2 g yemargarine ine 100 g yemafuta ekufambisa).
Council: Kana zvichibvira, dzikisa kudya kwako mafuta muchimiro chemajarini. Tora huwandu hwemafuta ane hutano hwaunoda kubva kune zvimwe zvekudya. Ramba uchifunga kuti 100 g yeavocado ine 20 g yemafuta, uye mazai akakwaswa mumafuta emuorivhi (tsvaga sarudzo dzakakodzera kufrywa) anongonaka seaya ari mubhata kana majarini. Kana iwe usingakwanise kuramba majarini, tenga chigadzirwa chine zvakanyorwa kuti "nyoro majarini" pane kavha. Muchiitiko ichi, mukana wekuwana hydrogenated mafuta muchigadzirwa wakanyanya zvakanyanya kupfuura kana uchitenga "bar" yakajairwa yemargarine.
7. Chingwa chichena nezvinhu zvakabikwa
Chii chekuviga, chingwa "chakachekwa" pamwe ndiye anonyanya kushanya patafura yekudya kwemanheru. Nayo, kudya kwemasikati kune zvinovaka muviri, chikafu chinova "chakajeka" uye chinonaka, uye kana ukaisa jam kana chokoreti pamurwi wechingwa chinonhuwirira uye chinodziya, unowana dhizeti inonaka kwazvo pasi pano ... Aya ndiwo mafungiro evazhinji vanhu vane Kudya kwezuva nezuva kunosanganisira chingwa chakareruka che "chakachekwa".
Nyanzvi munyaya dzechikafu dzine maonero akasiyana panyaya iyi. Vanoti vanoda chingwa chichena nehupfu hwemhando yepamusoro vanowanzo onekwa kuti vane chirwere cheshuga kana kufutisa nemachiremba.
Upfu hwegorosi hwegiredhi repamusoro hunosanganisira starch uye gluten - yakanatswa, furawa yakanatswa haina bran uye fiber inobatsira muviri.
Mukuwedzera, vanhu vane gluten kusashivirira, kushandiswa kwezviyo zvigadzirwa (gorosi, bhari, rye, oats, mapira) vanogona kutarisana nekuonekwa kwezviratidzo zvisingafadzi zvakadai se flatulence, kurwadziwa kwepamuviri, kurwadziwa kwemajoini, nezvimwewo.
Chingwa chena chine yakakwira glycemic index. Nekupinda kwayo mumuviri, huwandu hweglucose muropa hunokwira nekukurumidza, uye, semhedzisiro, kugadzirwa kwechikamu chikuru che insulin. Imhaka ye insulin kuti makabhohaidhiretsi haatumirwe kunwisa chiropa nemhasuru, asi kuti aiswe munzvimbo yekuchengetedza mafuta.
CouncilTsiva hupfu hweupfu hwepuraimendi neyakagadzirwa zviyo zvakabikwa. Uyezve teerera kune grey uye bhuru chingwa. Imwe nzira kana imwe, chengeta iyo huwandu hwadyiwa (kana iwe ukadya anenge 2000 kcal pazuva, ipapo panofanira kunge paine 50 g yemakabohydrate mundiro, uye 100 g yechingwa chena chine 49 g yemakabohydrate).
8. Chokoreti mabhawa
Kutanga, zvinofanirwa kunzwisiswa kuti yakasviba chokoreti yakagadzirwa kubva mhando yepamusoro mbishi zvinhu uye chokoreti mabara hazvisi zvakafanana chinhu. Mamwe "makwere" echinhu chinovava chinorwadza (kubva pa70% cocoa mukuumbwa) pazuva hazvizokuvadza munhu ane hutano (uyezve, bhinzi dzekocoa dzinoumba hunhu hwakanaka ndeye yakanakisa antioxidant). Asi chokoreti mabhawa (pano izvo "kurudyi" zvigadzirwa hazviwanzo kuwanikwa), zvinowedzerwa ne nougat, nzungu, popcorn uye zvimwe zvekukwirisa, hazvizopa chero inonakidza bhonasi (kazhinji, zvine shuwa rezuva nezuva).
Usakanganwa kuti huwandu hwakawanda hwehuga pazuva ndi50 g (10 mashupuni). Uye kunyangwe zvakadaro, muna 2015, iyo WHO yakakurudzira kusasiya zvinopfuura gumi muzana yezuva nezuva simba rekushandisa mukudya kwako mugove weshuga yemahara, uyezve kuyedza zvizere kudzikisa huwandu hweshuga mukudya kusvika 10 g (25 mashupuni ).
Council: Kana hupenyu husina chokoreti huchiita kunge husingagone, sarudza chokoreti yakasviba pasina chero zvinowedzera. Nekuda kwekuravira kwayo chaiko, hazvigoneke kuti iwe unogona kudya zvakanyanya, asi chiratidzo chinodikanwa kuuropi nezvekutambira dhizeti inochiva ichatumirwa.
9. Zvinwiwa zvinotapira
Vazhinji vedu hatiteerere zvakakwana zvinwiwa kana tichigadzira chikafu chedu. Asi pasina! Mune 1 litre chete yesoda inonyatso kuzivikanwa ine brown, mune anenge 110 g yeshuga, mumudziyo mumwe chete wemuto wemizambiringa wakagadzirwazve mudunhu re42 g yeshuga. Aya akakosha manhamba, tichifunga kuti hazvikurudzirwe kupfuudza hunhu hwe50 g pazuva.
Uye zvakare, zvakakosha kuyeuka kuti zvinwiwa zvine shuga mune imwe nzira zvinokanganisa chishuwo - zvinoderedza kunzwa kwekuguta uye kumutsa chishuwo chekudya chimwe chidimbu che "chimwe chinhu chinonaka".
Council: Bvisa shuga ine shuga kubva pane zvaunodya. Makomputa uye zvinwiwa zvemichero zvakagadzirirwa kumba zvinogona kuve chinotsiva chakanakisa. Ramba uchifunga kuti majisi matsva akakwirira mumakori. Sanganisa mvura "nyowani" yakachena - izvi zvinobatsira kudzikisa huwandu hweshuga mukuumbwa.
10. Zvinwiwa zvinodhaka
Zvakawanda zvataurwa nezve njodzi dzezvinwiwa zvinodhaka, zvese zvisina simba uye zvine simba. Ngozi yetsaona, kukuvara kumba, kukura kwezvirwere zvemoyo, kukuvara kwechiropa, gomarara - iro runyorwa rwekuti nei doro riri muchikamu chezvikafu zvisina hutano kunogona kuenderera kwenguva refu.
Zvinotendwa kuti waini tsvuku yakaoma haikuvadze hutano, uye inogona kubatsira kubata nezvimwe zvirwere zvemwoyo. Asi vanachiremba venhau vanovimbisa kuti hapana chinhu chakadai sedosi yakachengeteka. Kana iyo yakaiswa, haigone kudarika 15-20 ml. Bvumiranai, vashoma vanhu vanogona kuzviisa pamipuni miviri yewaini…
Council: Bvisa kana kudzikisa kushoma pane kunwa kwezvinwiwa zvinodhaka. Narcologists vanokurudzira zvakasimba kuti vasapfuure zvakajairwa masere masere ewaini yakachena pagore kuvarume (8% zvishoma kune vakadzi). Ramba uchifunga kuti doro rakanyanya macalorie (30 ml yewaini tsvuku yakaoma ine 100 kcal), uye inowedzera kukurudzira chishuwo.
Nei chikafu chisina chikafu chiri muropa kudaro
Bvumiranai, vashoma vanhu pa2 am vanoda kudya broccoli kana kutsemura girini saladhi mashizha. Neimwe chikonzero, mufananidzo wakasiyana zvachose unodhonzwa mumusoro mangu - uye pairi, pane zvakanakisa, apuro kana bhanana.
Zvinonaka zvinoreva nzira dzinokuvadza, dzisina kunaka dzinobatsira. Mumwe kazhinji anonzwa mhedzisiro dzakadai nezve chikafu. Nei mafryi kubva kuchikafu chinokurumidza cafe achinhuwirira, machipisi ari mugaba crispy, uye sangweji chena yechingwa ine mukaka wakanyorovera zvisingaite kuvhara maziso ako kubva mukunakirwa?
Pane mhinduro dzinenge mbiri. Kutanga, munhu anoshanduka-shanduka kuti adye chikafu chinovimbisa kuwedzera kwehuwandu hwehomoni dopamine (inotarisira mufaro, kugutsikana, mafungiro akanaka) mumuviri, uye inobatsirawo kurarama mumamiriro ezvinhu akaoma. Uye izvi, kazhinji, ndeye-high-calorie chikafu. Chechipiri, vagadziri vanosanganisira zvikamu mukugadzirwa kwezvinhu zvinokuvadza asi zvinonaka zvinoita kuti kuravira kwechigadzirwa kuve kwakasiyana-siyana sezvinobvira, uye kuwirirana kunonakidza sezvinobvira. Uye kazhinji, aya haasi mapodhi evhani kana cocoa bhinzi chete, asi zvinonaka (zvakadai semunhu ane fungidziro yakapfuma anogona kufungidzira), zvinonakisa zvinonhuhwirira, dhayi, shuga, munyu, zvinodzivirira.
Izvo zvine njodzi zvakanyanya zvekuwedzera zvekudya zvemuviri
Kudzidza kuumbwa kwezvinhu zvinokuvadza zvekudya, unogona kunzwa sechemist chaiyo. Uye pfungwa pano haisi mukutsvaga "mutengesi" wevhithamini, micro- uye macro-elements, zvinovaka muviri pazita. Ichokwadi ndechokuti pane chigadzirwa, icho, chingaratidzika, chinofanira kuva nezvikamu zviviri kana zvitatu, rondedzero yemitsara yakawanda yakanyorwa.
Kana iwe ukawana chero chimwe chezvinhu izvi muchigadzirwa, funga kuchipa. Zvakare, ramba uchifunga kuti zvigadzirwa zvinowanzo shanda zvakabatana, uye mhedzisiro yavo yakaipa pane muviri inogona kungoonekwa mushure mechinguva.
- E-102. Yakachipa zvakachipa dhayi tartrazine (ine yero-yendarama hue) Inoshandiswa mukugadzira zvinwiwa, yoghurt, masobho mashura, makeke.
- E-121. Iyi ndiyo banal tsvuku dhayi. Nenzira, muRussia chikafu chinowedzera ichi chinorambidzwa.
- E-173. Iyo aluminium muhupfu fomu. Kazhinji kacho inoshandiswa pakushongedza confectionery. MuRussia, ichi chekuchengetedza chinorambidzwa kushandiswa.
- E-200, E-210. Sorbinic uye benzoic acids inowedzerwa kune kuumbwa kwezvigadzirwa, hupenyu hwesherufu hunofanira kuitwa kwenguva yakareba sezvinobvira.
- E-230, E-231, E-232. Kazhinji kuseri kwemazita aya kune phenol, iyo ine simba rekuita michero kupenya uye kuwedzera hupenyu hwesherufu kwenguva yakareba sezvinobvira.
- E - 250. Sodium nitrite haisi kungochengetedza chete, asiwo ruvara. Inogona kuwanikwa munenge mune yese assortment yedhipatimendi renyama, uko kunotengeswa zvigadzirwa zvakagadziriswa: soseji, soseji, ham, nyama. Pasina ichi chinongedzo, chigadzirwa chaizotaridzika se "greyish" muchirevo chaicho uye chekufananidzira chezwi, chaizochengetwa kwemazuva akati wandei uye chaizove nehupamhi hwekukwezva kubhakitiriya.
- E - 620-625, E 627, E 631, E 635. Monosodium glutamate ikemikari yakafanana neiyo glutamic acid (nekuda kwayo, muchero kana miriwo yakangotorwa kubva kubazi inonhuwirira kunhuwirira). Izvi zvinogadzira kuravira uye kunhuhwirira kwechigadzirwa. Uyezve, chero chero chigadzirwa - kubva kune tomato kusvika kune sinamoni roll.
- E-951. Icho chinotsiva cheshuga chinotsiva chinonzi aspartame. Inowanzo shandiswa muindasitiri yekubheka, mukugadzirwa kwezvikafu zvine kabhoni, chingamu, yoghurt.
- E-924. Nerubatsiro rwe potassium bromate, chingwa chinova nyoro, chine mhepo uye chinonyungudika mumuromo.
- Hydrogenated oiri yemafuta. Ichi chinongedzo chinoshandiswa kuwedzera pasherefu hupenyu hwechigadzirwa, kuchengetedza chimiro uye chimiro chisina kuchinjika. Tarisa kune yakaoma margarine, muesli, pizza, zvakabikwa zvinhu.