Mukati
Isu tichangopedza imwe yekutsvaga kwekudya kukuru. Yakagara kubva muna1990 kusvika 2017, uye yakasanganiswa mazana masayendisiti kubva kunyika makumi mana, iyo yakaongorora dhata pane kudya kwevanhu kubva munyika 130.
Uye ndedzipi mhedziso dzakasvikwa nemasayendisiti? Iyi mhedzisiro inogona kutorwa zvakachengeteka sehwaro pakuronga kudya kwedu.
1. Kushaya zvinovaka muviri kwakashata kuhutano
Zvishoma kune zvakakosha zvinhu zveiyo piramidhi menyu menyu zvinouraya chaizvo. Uye haina kuchengetedzeka pane Kusvuta, kukwirisa kweropa, kufutisa, cholesterol yakakwira, uye chero njodzi dzehutano. Kunyangwe vanhu vane mafuta vanodya zvakasiyana uye vasingazvidzivirire vane mikana yakakomba yekurarama kwenguva yakareba kupfuura vanotsigira kudya kunodzivirira. Semuenzaniso, kusavapo kwekudya kwemakabhohaidhiretsi, kunyanya kubva kuzviyo zvakakwana, ndiko kunokonzera kufa kumwe kubva pavashanu.
Muna 2017 nekuda kwekushaya chikafu zvinovakafa vakafa mamirioni 10.9, uye Kusvuta - mamirioni masere. Kudya kwakashata kunotungamira kuzvirwere zvemoyo, chirwere cheshuga, uye Oncology, zvinova ndizvo zvikonzero zvikuru zvekufa.
Idya zvakasiyana uye usashandise zvisina kufanira mono-diets.
2. "Rufu chena" - kwete inotapira asi ine munyu
Chikonzero chikuru cherufu kubva mukusagadzikana kwekudya hachisi shuga uye kana munyu… Mushure mezvose, vanhu havadi chinopfuura 3,000 mg pazuva, uye iko chaiko kudyiwa kuri 3,600 mg. munyu wakawanda unopinda mumuviri kubva kuchikafu chakagadzirwa uye chakagadzirwa. Saka hazviwanzo tarisa mune chero eanove madhipatimendi ezvigadzirwa zvakagadzirwa muzvitoro uye ubike pamba kazhinji uri wega.
3. Nheyo yepiramidhi yezvokudya - zviyo zvakakwana
Kana iyo menyu iine zvidimbu zvidiki, inotambura nemuviri wemunhu. Inodiwa huwandu - 100-150 g pazuva, uye iyo chaiyo yekushandisa ndeye 29 g. … Chingwa chegorosi uye zviyo zvezviyo zvinofanirwa kuve hwaro hwechikafu chine hutano. Chikonzero chikuru chezvekufa-zvine chekuita nezvekufa munyika dzeyaimbova USSR, kushomeka kwezviyo zvakakwana.
4. Zvibereko mangwanani nemanheru
Kukanganisa mumenyu yemichero kunokanganisa hutano. Inodiwa huwandu - 200-300 magiramu pazuva (2-3 maapuro epakati), uye chaiko kushandiswa - 94 g (rimwe diki Apple).
Kunobva maoiri ane hutano uye akawanda anoteedzera zvinhu uye mavitamini - ndiwo ese marudzi etsitsi uye mhodzi. Inodikanwa huwandu - 16 kusvika 25 magiramu pazuva (gumi nemaviri hafu yehuni), uye chaiko kushandiswa - isingasviki 3 magiramu (imwe nehafu hafu yeiyo walnut). Norm - chitsama chemhando nzungu kana mhodzi.
6. Muriwo sehwaro hwechikafu
Murume anoda huwandu hwemuriwo uri 290-430 g pazuva (5 kusvika 7 epakati karoti), uye chaicho kudyiwa i190 g (3 epakati karoti). Usatya "starchy" mbatatisi uye zvinotapira karoti kana manhanga; idya zvaunofarira. Yese miriwo inobatsira kudzivirira vanhu kubva kurufu rwekutanga.