Sei vazhinji vezvinomera vari kudzima zvitofu zvavo uye vachitendeukira kune chikafu chakabikwa chekudya mazuva ano, vachidzidza hunyanzvi hwe "kusabika"? Chikonzero chacho chinofanira kutsvakwa mukuti pfungwa yekuti kudya kunosanganisira zvirimwa zvakasvibira ndiko kune hutano kuri kuramba kuchizivikanwa. Vazhinji vanototenda kuti zvirimwa zvisina kugadzirwa zvine mishonga zvekuti ndiro dzine chikafu zvinenge zvabikwa dzinoshaikwa. Vanhu vanodya zvirimwa zvakasvibirira vanotenda kuti chikafu chakadaro chinovapa simba rakawanda, chinomutsa basa repfungwa uye chinochenesa muviri wechepfu. Vatsigiri vekudya kwekudya kwakabikwa vanopihwa chipo chechokwadi chekunyengetedza, saka nhamba yevateveri vemaitiro aya iri kuramba ichiwedzera. Pasina mubvunzo, zvinomera mbishi chikamu chakakosha chekudya kwakadzikama. Mabhenefiti makuru ekudya zvirimwa zvisina kubikwa ndezvi:
- Kuderedza kushushikana.
- Kuvandudzwa muchimiro chendangariro.
- Kusimbisa immune system.
- Kujairika kweropa.
- Kusimbisa maitiro ekuita mineralization yefupa tishu uye kuderedza njodzi ye osteoporosis kune vakwegura.
- Kuderedza dambudziko rekuita chirwere chemwoyo, pamwe nekuwedzera chiyero chepamusoro-density lipoprotein cholesterol.
- Kuwedzera kugona kwemuviri kurwisa chirwere cheshuga uye kudzora huremu hwemuviri.
Chimwe chezvikonzero chikuru zvakataurwa nei tichifanira kudya zvirimwa zvakasvibira ndezvekuti zvine "mhenyu" ma enzymes anofungidzirwa kubatsira muviri kuita basa rekugaya. Vatsigiri vezvokudya zvakasvibirira zvekudya vanopikisa kuti kana inopisa, ma enzymes anobatsira muzvokudya anoparadzwa uye kukosha kwavo kwekudya kunoderera. Asi, muchokwadi, ma enzymes denature (chinja maitiro avo echisikigo) pasi pesimba reiyo acidity yezvakatipoteredza yemudumbu, saka kunyangwe chikafu chakasvibirira chakapfuma muma enzyme chinotambura zvakafanana.
Chikafu chekudya chikafu hachisi chinhu chitsva. Dzidziso dzekare dzakakurumbira dzekudya uye hutano dzinowanzomutsiridzwa munguva dzinotevera uye dzinoratidzwa sechinhu chitsva. Saka, muprista wePresbyterian Sylvester Graham akakurudzira kudya kwezvokudya zvakabikwa kare muna 1839. Akaramba kurapwa kupi nokupi kwokupisa kwezvokudya uye akataura kuti hosha dzinogona kukurirwa bedzi nezvokudya zvisina kubikwa. Zvisinei, Ellen White, muparidzi weAdventist anosanozivikanwa uyo akaitira hanya zvikuru zvokudya zvinovaka muviri, akakarakadza zvose zviri zviviri zvokudya mbishi uye zvakabikwa. Akasimbisa kuti zvimwe zvigadzirwa zvinofanirwa kurapwa zvakanyanya kupisa. Tichitarisa nemabhuku ake, mumba make vaibika kana kubika mbatatisi nebhinzi, kubika porridge uye kugadzira chingwa. Zvinonyanya kukosha kubika kana kubika bhinzi, zviyo uye zvimwe zvikafu zvecarbohydrate nekuti zviri nani kugaya muchimiro ichi (mapuroteni mbishi nemasitashi zvinonetsa kugaya). Kugadziriswa kwechikafu chekudya kunodiwawo kuchengetedza chikafu panguva iyo chikafu chitsva chiri kushomeka. Kana kurapwa kwekupisa kunoitwa nemazvo, pane kurasikirwa kudiki kwevhitamini nemamineral. Vateveri vekudya kwakabikwa kwechikafu vanotenda kuti kupisa kwekupisa kwezvigadzirwa kunoshandura iyo organic fomu yemaminerari kuita inorganic, mavari kubatwa zvisina kunaka nemuviri. Ichokwadi ndechokuti kupisa hakuparadzi zvicherwa nenzira ipi zvayo. Zvisinei, zvicherwa zvinogona kushambidzwa kubva mumiriwo kana zvakabikwa muhuwandu hwemvura, iyo inobva yadururwa. Zvizhinji zvezvinotaurwa nevamiriri vezvokudya zvakabikwa zvinoita sezvisina humbowo hwakakwana, kubva pamaonero esainzi, kunyange kukanganisa.
Chii chinoitika kune zvigadzirwa semugumisiro wekupisa kupisa? Mubvunzo 1: Zvikafu zvakabikwa, zvakabikwa uye zvakagayiwa zvine hutano hushoma. Chaizvoizvo: Kubika zvokudya kunogona kuguma nekurasikirwa kwemavhitamini akawanda asingaiti tembiricha, akadai sevhitamini C. Zviyo zvakagayiwa kana kuti zvakanatswa zvinorasikirwa nehuwandu hunokosha hwemaminerari nemavhitamini. Mubvunzo 2: Kupisa kurapa kwezvigadzirwa kunoparadza ese ma enzymes ari muchirimwa, mushure mezvo muviri unoshandisa simba mukugadzira ma enzymes matsva. Chaizvoizvo: Nzvimbo ine acidic yemudumbu (acidity level 2-3) inodzima ma enzymes asati apinda mudumbu diki. Nekuda kweizvozvo, ma enzymes ari muchikafu chakabikwa haambopfuuri nemudumbu. Mubvunzo 3: Kunyura zviyo nenzungu kunoita kuti iyo inokuvadza enzyme inhibitors inyunguduke, zvichiita kuti zviyo nenzungu zvive zvakachengeteka uye zvinodyiwa. Chaizvoizvo: Kunyura zviyo uye nzungu hakubvisi zvinobudirira enzyme inhibitors. Kubika kwakajairika kumba kunoparadza zvizhinji zvezvinhu izvi. Mubvunzo 4: Kupisa mafuta kunokonzera kuti mafuta ayo ashandurwe kuita chepfu trans fatty acids. Chaizvoizvo: Iyi nzira inogoneka chete kana uchishandisa indasitiri catalyst. Kupisa mafuta mupani yakashama kunogona kukonzera oxidize uye kuparara, asi trans fatty acids haigone kugadzirwa panguva yekubika. Zvinofanira kucherechedzwa kuti chikafu chinogadzirwa chine mabhenefiti azvo. Uchapupu hwekutsvakurudza hunoratidza kuti kubika kunobudisa huwandu hwakawanda hwelycopene nemamwe macarotenoid (mavara anowanikwa mumichero yeyero, tsvuku, uye orenji uye miriwo yemashizha yakasvibirira) iyo muviri unogona kunwa. Muzviitiko zvakawanda, mutsauko webioavailability akati wandei maodha ehukuru hwepamusoro mukufarira chikafu chakagadzirwa. Carotenoids inozivikanwa kuwedzera immune system uye zvakare kuderedza njodzi yekuva nechirwere chemoyo negomarara. Kubika chingwa nembiriso kunomutsa enzyme phytase, iyo inoputsa phytic acid uye inowedzera kubatwa kwezinc uye calcium. Kuwanikwa kwemaminerari aya muchingwa chakatsetseka kana zviyo mbishi kwakadzikira. Iyo nzira yekubikira uye fry inoita kuti mapuroteni aite denature uye starch iwedzere, izvo zvinowedzera digestibility yechigadzirwa. Kufashaidza bhinzi kunoparadza magrowth inhibitors uye kunobatsira nedambudziko reflatulence. Iyo flatulence-inokonzera oligosaccharides mu legume inobviswa zvishoma kuburikidza neyakajairwa kubika maitiro. Kubika kunoshanda senzira yekudzivirira kurwisa mabhakitiriya anouraya uye ane ngozi. Kazhinji, chepfu yezvokudya inokonzerwa nezvokudya zvakabikwa kana zvisina kubikwa zvine salmonella neE. coli. Tembiricha yakakwira zvakakwana inodiwa kuparadza zvipuka izvi zvine njodzi. Kubva pane zvataurwa, zvinotevera kuti chikafu chekudya chakabikwa chine zvipingamupinyi. Nepo chikafu chisina kubikwa chinogona kuve chine hutano, chikafu chekudya chakasvibira hachisiricho zano rakanakisa.