Indaneti yakazara nemifananidzo yemabhisikiti, lasagna, zucchini pasta ine muto wenzungu, madhiri akavakirwa panzungu, mabheri nemichero, uye kune zvakawanda uye zvakawanda zvingasarudzwa muzvitoro nemaresitorendi kune vanotevedzera chikafu mbishi. Vanhu vanofarira kudya kune hutano, uye chikafu chekudya chisina kubikwa chinonzi chinenge chikafu chakanakira munhu. Asi zvakanakira munhu wese here?
Chii chinonzi chikafu mbishi?
Shoko rimene rokuti “zvokudya mbishi” rinozvitaurira rimene. Kudya kunosanganisira kushandiswa kwezvokudya zvakabikwa chete. Munyu uye zvinonhuwira hazvigamuchirwi, zvakanyanya - mafuta anotonhora. Zviyo zvakadai segreen buckwheat zvinogona kudyiwa zvakamera. Vazhinji vekudya mbishi vegans vanodya chikafu chekudyara chete, asi vanodya nyama vakagonawo maitiro aya, uye vachidya zvese zviri mbishi, kusanganisira nyama nehove.
Chikafu chevegan mbishi chikafu chine miriwo, michero, algae, mhodzi, nzungu, uye yakamera mbeu uye zviyo. Vatsigiri vekufamba mbishi vanoimba ode yekuwedzera simba uye manzwiro sezvavanosimudzira kudya kwavo. Munyori Anneli Whitfield, aimboshanda semuHollywood stuntwoman, akachinjira kune chikafu chakabikwa chikafu mushure mekuzvara mwana. Sezvo aifanira kurara kwemaawa mana usiku humwe nohumwe achiyamwisa, Anneli akava mupi wezvokudya mbishi, akarega kugara achida kurara uye haasi kuzosiya nzira iyi.
Chikonzero chekuwedzera kwesimba, maererano nezvokudya zvakasvibirira ivo pachavo, ndezvokuti chikafu hachipisa kupfuura 42⁰С. Izvi zvinodzivirira kuparara kwema enzymes anodiwa kune hutano maitiro emuviri uye inochengetedza mavhitamini, zvicherwa uye amino acids muchikafu. Ndiko kuti, chikafu chekudya chakasvibirira hachisi chikafu chinotonhora chete, chinogona kudziya, asi kwete kupisa.
Chikafu chakasvibira ndicho Chikafu Chakanaka here?
Kurapa kwekupisa kunoparadza mamwe ma enzymes uye chikafu. Zvisinei, zvidzidzo zvinoratidza kuti kubika zvokudya zvakawanda (sematomatisi) zvinoita kuti zvive nyore kugaya, uye huwandu hwezvokudya hunowedzera zvakanyanya. Kubika kwenguva refu kwakakosha kune zvimwe zvikafu zvine hutano zvakaita sebhinzi, ruby uye brown mupunga, huku, nezvimwe zvakawanda.
Asi funga nezvehukuru hwedumbu. Kuwanda kwematumbu kunowedzera kuwedzera kana munhu achidya zvakawanda zvezvirimwa zvakasvibirira. Mhuka dzakaita sezvipfuyo (mhou nehwai) dzine matumbu ane makamuri akawanda kuti agaye cellulose yaanodya kubva muuswa. Maturakiti avo emudumbu ane mabhakitiriya anoputsa cellulose uye anobvumira kuti igayiwe.
Funga zvakare nezvenguva yekutsenga. Chimpanzi muTanzania dzinopedza maawa anopfuura matanhatu pazuva dzichitsenga. Dai tairarama nekudya kwetsoko idzi, taizofanira kupedza zvinopfuura makumi mana muzana ezuva pakuita uku. Zvokudya zvakabikwa zvinochengetedza nguva, uye kutsenga kunotora (zvakanakisisa) avhareji yemaawa mana pazuva.
Chikafu chekudya chakabikwa chakakodzera munhu wese here?
Vanhu vose vakasiyana, uye munhu wose ane ruzivo rwake rwezvokudya kubva kare. Zvakakosha kugara uchifunga kuti nekuda kwekuti pfungwa dzako dzakasarudza kudya miriwo mibishi nemichero ine hutano hazvireve kuti muviri wako wakanaka nazvo.
Sangano rehutano reAsia rinopa zano kuti kudya kunobva pakudya kwemiti yakasvibirira hakukodzeri vanhu "vanotonhora", kureva, avo vane maoko anotonhora netsoka, ganda rakacheneruka uye rakatetepa. Mamiriro ezvinhu akadaro anogona kugadziriswa nekudya chikafu chakabikwa, icho chine chikafu chinodziya muviri, semapfunde, bhari, kumini, ginger, misi, parsnips, mayam, makabheji, uye bota. Asi kune avo vanhu vanoratidza zviratidzo zve "kudziya" (ganda dzvuku, kunzwa kupisa), chikafu chekudya chakasvibirira chinogona kubatsirwa.
Matambudziko ehutano pakudya kwekudya mbishi
Dambudziko guru rekudya kwekudya mbishi nderekuti vanhu vanogona kusawana zvinovaka muviri zvakakosha. Rimwe dambudziko nderekudzvanywa kwemamwe maitiro akakosha mumuviri (senge mahormone synthesis) nekuda kwekuderera kwesimba.
Munhu anogona kutora mamwe phytochemicals muzvokudya zvakasvibirira (zvakadai se sulforaphane mu broccoli), asi zvimwe zvikafu zvingava zvishoma (zvakadai se lycopene kubva kumadomasi uye carotenoids kubva kumakaroti, izvo zvinowedzera kuwedzera kana zvakabikwa).
Vadyi vekudya mbishi vanogonawo kuve nemazinga akaderera evhitamini B12 uye HDL ("yakanaka cholesterol"). Iyo amino acid homocysteine inogona kuwedzera, iyo inosanganiswa nenjodzi yakawedzera yechirwere chemoyo.
Vakadzi vari pakudya mbishi vari panjodzi yekusangana nechikamu kana zvachose amenorrhea. (kusaenda kumwedzi). Varume vanogonawo kuona kuchinja kwemahomoni ekubereka, kusanganisira kuderera kwekugadzirwa kwe testosterone.
Uye imwe, isina dambudziko risingafadzi: kuputika. Kushandisa yakawanda yefiber inowanikwa mumichero nemiriwo inokonzera kuputika, flatulence, uye zvigaro zvakasununguka.
Kuchinjira kuchikafu chisina kujeka chekudya
Kungwara kunogara kwakakodzera, kunyanya kana zvasvika pakudya. Kana iwe uchida kuedza kudya chikafu chisina kubikwa, zviite zvinyoro uye zvishoma nezvishoma, uchinyatso tarisa mamiriro uye mhedzisiro yaainayo pamanzwiro ako nemuviri. Yakanyanyisa munyaya iyi haisi pfungwa yakanaka. Vanotungamira nyanzvi dzechikafu dzinokurudzira kufamba zvishoma nezvishoma uye kunanga 100-50% pane 70% mbishi.
Vazhinji vezvekudya vanobvuma kuti nguva yakanakisa yekuunza chikafu chisina kubikwa ichirimo. Muviri unogona kubata chikafu chisina kubikwa, chisina kugadziriswa zviri nani. Mumatsutso uye munguva yechando, kudziya, zvokudya zvakabikwa zviri nyore kugaya, zvine simba rakanaka pamafungiro nemuviri. Asi nguva dzose tarisa kugara zvakanaka kwako uye manzwiro mumuviri!