Unoda kudzivirira zvirwere. Kudya miriwo kuri nani kudzivirira uye kurapa hosha yemwoyo uye kuderedza ngozi yekenza pane kudya kwevanhuwo zvavo vokuAmerica.* Kudya miriwo isina mafuta akawanda ndiyo nzira imwe chete inoshanda zvikuru yokumisa kana kuti kudzivirira chirwere chemwoyo kuti chisaenderere mberi. Chirwere chemoyo chinouraya miriyoni imwe chete yekuAmerica gore rega rega uye ndicho chikonzero chikuru chekufa muUS. "Kufa kwechirwere chemoyo chakaderera kune vanodya miriwo pane vasiri zvirimwa," anodaro Joel Fuhrman, MD, munyori weEat to Live. A revolutionary formula yekukurumidza uye inogoneka kuderedza uremu. " Chikafu chevegan chine hutano nekuti vanodya miriwo vanodya mashoma emhuka mafuta uye cholesterol, pachinzvimbo vachiwedzera fiber yavo uye antioxidant-yakapfuma chikafu - ndosaka waifanira kunge wakateerera amai vako nekudya muriwo semwana!
Huremu hwako huchadzikira kana kuramba hwakagadzikana. Chikafu cheAmerica - yakakwira mumafuta akazara uye yakaderera mukudya kwezvirimwa uye yakaoma makabhohaidhiretsi - inoita kuti vanhu vafuta uye vanouraya zvishoma nezvishoma. Sekureva kweCenters for Disease Control and Prevention nebazi rayo reNational Center for Health Statistics, 64% yevakuru uye 15% yevana vane makore 6 kusvika 19 vakafutisa uye vari panjodzi yezvirwere zvine chekuita nekufutisa, kusanganisira chirwere chemoyo. , sitiroko uye chirwere cheshuga. Ongororo yakaitwa pakati pa1986 na1992 naDean Ornish, MD, purezidhendi weInstitute for Preventive Medicine Research muSausalito, California, yakawana kuti vanhu vakafuta vakatevera kudya kwemiriwo kwakaderera vakarasikirwa neavhareji yemapaunzi makumi maviri nemana mugore rekutanga uye zvese. uremu hwako hwekuwedzera pane mashanu anotevera. Zvakakosha, vanodya miriwo vanorasikirwa nehuremu vasingaverenge macalorie nemacarbohydrates, vasingayere zvikamu, uye vasinganzwe nzara.
Unozorarama kwenguva yakareba. “Kana ukachinja kudya kwakajairwa kweAmerica kuita kwemuriwo, unogona kuwedzera makore gumi nematatu ekushanda kuupenyu hwako,” anodaro Michael Roizen, MD, munyori weThe Youthful Diet. Vanhu vanodya mafuta akazara havangopfupiki hupenyu hwavo chete, asiwo vanowedzera kurwara mukukwegura. Zvokudya zvemhuka zvinovhara tsinga, zvinoshayisa muviri simba uye kunonotsa masoja emuviri. Izvo zvakare zvakaratidzwa kuti vanodya nyama vanokudziridza kugona uye kusagadzikana kwepabonde pazera rekutanga.
Unoda imwe simbiso yehupenyu hurefu? Maererano neongororo yemakore makumi matatu, vagari veOkinawa Peninsula (Japan) vanorarama kwenguva yakareba kupfuura avhareji yevagari vedzimwe nzvimbo dzeJapan uye refu kwazvo pasi rose. Chakavanzika chavo chiri mune yakaderera-koriori yekudya nekusimbisa kune yakaoma makabhohaidhiretsi uye fiber-inopfuma michero, miriwo uye soy.
Uchava nemapfupa akasimba. Kana muviri usina calcium, unonyanya kuitora kubva kumapfupa. Somugumisiro, mapfupa e skeleton anova porous uye anorasikirwa nesimba. Vazhinji vashandi vanokurudzira kuwedzera calcium kudya mumuviri nenzira yakasikwa - kuburikidza nekudya kwakakodzera. Chikafu chine hutano chinotipa zvinhu zvakaita sephosphorus, magnesium uye vhitamini D, izvo zvinodiwa kuti muviri utore uye utore zvirinani calcium. Uye kunyangwe ukadzivirira mukaka, unogona kuwana yakaringana dosi kubva kubhinzi, tofu, soya mukaka, uye rima rakasvibira miriwo senge broccoli, kale, kale, uye turnip girini.
Iwe unoderedza njodzi yezvirwere zvine chekuita nekudya. 76 mamiriyoni ezvirwere pagore zvinokonzerwa nemaitiro asina kunaka ekudya uye, maererano neshumo kubva kuCenters for Disease Control and Prevention, inoguma ne325 hospitalizations uye 000 vakafa muUnited States.
Iwe uchaderedza zviratidzo zvekuenda kumwedzi. Kune zvakawanda zvakasiyana zvigadzirwa zvine zvinhu zvinodiwa nevakadzi panguva yekuenda kumwedzi. Saka, phytoestrogens inogona kuwedzera uye kuderedza mazinga eprogesterone uye estrogen, nekudaro kuchengetedza chiyero chavo. Soy ndiyo inonyanya kuzivikanwa sosi yemasikirwo phytoestrogens, kunyangwe zvinhu izvi zvinowanikwawo mune chiuru miriwo nemichero yakasiyana: maapuro, beet, cherries, mazuva, gariki, maorivhi, plums, raspberries, yams. Kuenda kumwedzi kunowanzoperekedzwa nekuwedzera uremu uye kunonoka kwemetabolism, saka kudya kwakaderera-mafuta, kwakanyanya-fiber kudya kunogona kubatsira kubvisa iwo mamwe mapaundi.
Unozova nesimba rakawanda. “Zvokudya zvakanaka zvinopa simba rakawanda rinodiwa richakubatsira kuti ufambirane nevana vako uye uite zviri nani kumba,” anodaro Michael Rosen, munyori webhuku rinonzi The Youthful Diet. Kuwanda kwemafuta muropa zvinoreva kuti tsinga dzine simba shoma uye masero ako nematishu hazvisi kuwana oxygen yakakwana. Mhedzisiro? Unonzwa kuda kufa. Chikafu chemuriwo chine mwero, zvakare, hachina arterial-clogging cholesterol.
Iwe hauzove nematambudziko eura. Kudya miriwo kunoreva kudya fiber yakawanda, iyo inobatsira kukurumidza kugaya. Vanhu vanodya uswa, sehutatu sezvinganzwika, vanowanzo dzikisa zviratidzo zvekuzvimba, hemorrhoids, uye duodenal diverticulum.
Iwe uchaderedza kusvibiswa kwezvakatipoteredza. Vamwe vanhu vanove vanodya miriwo nekuti vanodzidza nezvekuti indasitiri yenyama inokanganisa zvakatipoteredza. Sekureva kweUS Environmental Protection Agency, tsvina yemakemikari nemhuka kubva kumapurazi inosvibisa anopfuura mamaira zana nemakumi manomwe nenhatu enzizi nemimwe miviri yemvura. Nhasi, tsvina kubva muindasitiri yenyama ndeimwe yezvikonzero zvikuru zvehurombo hwemvura. Mabasa ekurima anosanganisira kuchengeta zvipfuyo muhusungwa, kumwaya mishonga yezvipembenene, madiridziro, kuisa fetereza yemakemikari, nedzimwe nzira dzekurima nekukohwa kuti zvipfuyo zvidye mumapurazi, zvinokonzerawo kusvibiswa kwenharaunda.
Iwe uchakwanisa kudzivirira chikamu chikuru chehupfu uye makemikari. Sangano reUS Environmental Protection Agency rakafungidzira kuti chikamu che95% chemishonga inouraya zvipembenene muvhareji weAmerica anogamuchira kubva kunyama, hove uye zvigadzirwa zvemukaka. Hove, kunyanya, ine carcinogens uye heavy metals (mercury, arsenic, lead uye cadmium), izvo, zvinosuruvarisa, hazviperi panguva yekupisa. Zvigadzirwa zvenyama uye zvemukaka zvinogonawo kunge zvine steroid nemahomoni, saka ive shuwa yekunyatsoverenga mabhii ezvigadzirwa zvemukaka usati watenga.
Unogona kuderedza nzara yenyika. Zvinozivikanwa kuti inenge 70% yezviyo zvinogadzirwa muUnited States zvinodyiswa kumhuka dzinozourayiwa. Zvipfuyo zvinosvika mabhiriyoni manomwe muUS zvinodya zviyo zvakapetwa kashanu kupfuura huwandu hwese hweAmerica. David Pimentel, purofesa weecology paCornell University anoti: “Kudai zviyo zvose zvava kudyisa mhuka idzi zvaienda kuvanhu, vamwe vanhu vanenge mamiriyoni mashanu vaigona kupiwa zvokudya.
Unoponesa mhuka. Vazhinji vezvinomera vanosiya nyama muzita rerudo rwemhuka. Mhuka dzinenge mabhiriyoni gumi dzinofa nezviito zvevanhu. Vanopedza upenyu hwavo hupfupi vari muzvinyoreso nemumatanga mavasingakwanise kutendeuka. Mhuka dzepapurazi hadzina kudzivirirwa zviri pamutemo kubva kuhutsinye - ruzhinji rwemitemo yehutsinye hwemhuka yeUS isingabatanidzi mhuka dzepapurazi.
Iwe uchachengetedza mari. Mutengo wenyama unosvika 10% yezvese kushandiswa kwekudya. Kudya miriwo, zviyo, uye michero panzvimbo pemakirogiramu 200 enyama yemombe, yehuku, uye hove (avhareji yeasingadyi miriwo gore negore) kuchakuchengetedza avhareji ye$4000.
Ndiro yako inenge ine mavara. Antioxidants, inozivikanwa nekurwisa kwavo mahara radicals, inopa ruvara rwakajeka kune yakawanda miriwo nemichero. Iwo akakamurwa kuita makirasi maviri makuru: carotenoids uye anthocyanins. Michero nemiriwo yese yero uye orenji - makarotsi, maranjisi, mbatatisi, mango, manhanga, chibage - zvakapfuma mu carotenoids. Miriwo yemashizha yakasvibira yakapfumawo mucarotenoids, asi ruvara rwayo rwunobva kune yarwo chlorophyll. Zvitsvuku, zvitema uye michero yepepuru nemiriwo - plums, cherries, tsvuku tsvuku - ine anthocyanins. Kugadzira "kudya kwemavara" inzira kwete chete kune zvakasiyana-siyana zvekudya zvinodyiwa, asiwo kuwedzera hutachiona uye kudzivirira huwandu hwezvirwere.
Zviri nyore. Mazuvano, chikafu chemuriwo chinogona kuwanikwa zvisingaite, uchifamba pakati pemasherufu musupermarket kana kufamba mumugwagwa panguva yekudya kwemasikati. Kana iwe uchitsvaga kurudziro yezvekuita zvekubika, kune akawanda akasarudzika mablogiki uye mawebhusaiti paInternet. Kana iwe ukadya kunze, macafe mazhinji uye maresitorendi ane hutano uye ane hutano saladi, masangweji uye masvutugadzike.
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Zvino, kana ukabvunzwa kuti nei wakava mudyari, unogona kupindura zvakachengeteka, kuti: “Neiko usati?”
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