Nepo nyanzvi dzezvokudya dzichikurudzira kubvisa makabhohaidhiretsi uye kuchinjira kuzvikafu zvine hutano, vanachiremba vanopa zano pamusoro pekumhanyisa.
Mukutsvaga mafomu akakodzera, tinoda zvikuru kudya kwakakodzera zvokuti hatitombofungi kuti zvinhu zvose zvinobatsira muviri wedu here. Anna Karshieva, gastroenterologist paAtlas Medical Center, akataura chokwadi chese nezvekudya kwepseudo-utano. Cherechedza!
Hove dzegungwa
Zvinotaridza senge kuwanda kwemanyuturu mune hove dzegungwa - uye omega-3 fatty acids, uye ayodini, uye manganese. Izvi zvinodzikisa cholesterol mwero uye njodzi yehutano hwemwoyo. Asi pamwe kuwedzera padanho kusvibiswa World Ocean, nemekiyuri anova kunyanya mugungwa hove. Kuunganidza kwaro mumuviri wemunhu kunotungamira mukuvandudzwa kwehuropi uye zvimwe zvirwere. Imwe yeavo vane marekodhi ane mercury zvemukati ndeye tuna. Ihove iyi inorambidzwa kune vakadzi vane nhumbu, vana vanoyamwisa, vana vadiki uye avo vari kungoronga mwana.
Bread
Chingwa crisps dzakabuda senzira ine hutano pane yenguva dzose chingwa. Vagadziri vanoti vanobatsira kudzikisa huremu: chikafu chinodyiwa chinozvimba mudumbu, saka munhu anokurumidza kuguta. Sezvo mutemo, izvo zvine zvekudya faibha uye faibha, izvo zvine zvinobatsira pamatumbo.
Asi zvingwa zvese zvinobatsira here? Kana ikagadzirwa kubva kuupfu chena wenguva dzose, saka aiwa. Iyo inogona zvakare kuve ine starch, colorants uye flavour enhancers. Vanoda zvingwa zvebhakkwheat vanofanirwa kunwa marita akati wandei emvura, nekuti vanomesa muviri. Uye chinonyanya kukosha muzvingwa - zviyo zvese - kana zvikadyiwa zvakanyanya, zvinokonzeresa kugadzikana uye kuzvimbirwa.
Skim chizi
Kushambadzira kuchatitaurira kuti yakadaro kottage chizi haizokanganisa saizi yechiuno uye ichafumisa muviri nemavhitamini, calcium uye mapuroteni.
Muchokwadi, calcium uye mavhitaminzi A, D, E, iyo yakajairwa cottage cheese yakapfuma mukati, inonyangarika kunyangwe padanho rekugadzira, sezvo ichinyungudika nemafuta. Kana iwe uchida kuderedza kudya kwako kwemafuta, asi uchichengeta kukosha kwezvigadzirwa zvemukaka, sarudza zvigadzirwa zvine mafuta akazara: mukaka, mukaka wakaviriswa wakabikwa, yogati uye kefir - 2,5%, yekottage cheese - 4%.
Yoghurts
Yogati chaiyo inogadzirwa nemukaka chaiwo uye mukaka wakasviba wakapfuma chaizvo mumahutachiona anobatsira uye pasina mubvunzo une hutano.
Nekudaro, pane mashoma "mabhuts" akakosha kufunga nezvayo kuti urege kuzviitira zvinokuvadza kupfuura zvakanaka. Chekutanga, vaongorori vachiri kupokana kuti zvese izvi zvinobatsira utachiona zvinosvika mumatumbu, uye kana zvikadaro, zvinotora midzi. Kechipiri, yakawanda yogati iri pamashalofu eshopamaketi ine yakawanda yeshuga, iyo inowedzera kukuvadza kune chigadzirwa. Chechitatu, zvinodzivirira zvinowedzerwa kumamwe ma yoghurti kuwedzera hupenyu hwesherufu, izvo zvakare zvinokanganisa zvakanakira ichi chigadzirwa chekare.
muchero
Kubva paudiki, isu takajairira chokwadi chekuti kudya apuro, orenji, bhanana nemimwe michero kwakanaka uye kune hutano, zvakasiyana, semuenzaniso, zvihwitsi. Iko kune chokwadi mune izvi, sezvo michero iine zvinhu zvekuteedzera zvakakosha kumuviri, pamwe nefibre iyo yakanaka kugaya. Asi chimwe chikamu chakakosha chemuchero fructose, michero shuga. Kupesana neyakajairika ngano, fructose haisi imwe nzira ine hutano kune glucose. Izvo zvinotonyanya kusanzwisisika: kana muviri uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchingeitaita.
Imwe njodzi yemichero iri mune vagadziri vasina hunhu. Munguva yekurima, makemikari anoshandiswa kumhanyisa kukura uye kuibva, uye akasiyana ekuwedzera anoita kuti muchero uve mukuru uye wakanaka. Iyo yakachengeteka ichave michero ine peel, iyo inowanzo bviswa, yakawanda yezvinhu zvinokuvadza zvinoungana mairi. Aya ndiwo mabhanana, avocado, mango, kiwi, michero yemucitrus. Asi zvinofanirwa kuyeukwa kuti kunyanyodyisa maorenji kana tangerines zvinokanganisa zvisizvo zino enamel, dumbu uye ura, uye zvinogona kukonzera pseudo-sema maitiro.
Smoothies nemajusi matsva
Izvi ndizvo zvinoitika kana, nekuchinja fomu, isu tichikuvadza zvirimo. Fibha inowanikwa mukati membeu, rind uye musimboti, ayo anobviswa mumateji uye muto. Kana munhu akatarisa kunwa kweshuga, majisi achangobva kusvinwa haasi ake: kune girazi remuto unoda huwandu hwakawanda hwemichero, hune yakawanda fructose, yaive yatotaurwa pamusoro apa.
Mune maekita uye zvinwiwa zvemichero, iyo chikamu chechinhu chechisikigo chakatodzika pane mune majusi akagadzirwazve, zvinoreva kuti pane mashoma mavhitaminzi uye zvinovaka muviri. Uye yakawanda shuga. Muto dzakapakirwa dzine shuga yakatowanda, pamwe nezvinodzivirira uye dhayi.