Ukuba ukholelwa iingcali, kunokwenzeka ukuba uthethe ngeemveliso zokutya ezinobungozi kuphela xa iimveliso zorhwebo eziye zenziwa ukucwangciswa ezithile. Kwaye namhlanje akukho mfihlo kunoma ubani ukuba ukutya okuyingozi kakhulu kukutya esikutya ngokukhawuleza. Ngokuphathelele ukutya kwendalo - apha ingqiqo yokutya okunomsocoko kunye neyingozi kukuxhamle. Zonke iimveliso zendalo ziya kuba ngumzimba wethu kuphela ngenxa yezinto ezilungileyo-ngaphandle kokuba sigcine ukumodareyitha. Into yesibini yindlela esilungiselela ngayo ukutya kwethu. Ukupheka ngokungafanelekanga, nokuba ukutya okusemgangathweni kunokuba yingozi. Ngezantsi siza kukuxelela ngezinto ezinobungozi ezingabonakala kwimveliso yokutya xa upheka, kunye nezo mveliso ezilungele ukusetyenziswa ngokulinganayo.
Iimpawu zeTrans. Amafutha eTr evela ngexesha le-hydrogenation yeoli ye-polyunsaturated yemifuno yemifuno (umzekelo, i-sunflower), inkqubo eyenza la mafutha anakho ukujamelana nokushisa okuphezulu okupheka (ukupheka, ukupheka) kunye nokulondoloza ubomi babo.
Kuye kwabonakaliswa ukuba ukutya okuphezulu kwamafutha atyhuphayo kuphakamisa i-cholesterol "embi" (i-low-density lipoprotein, okanye i-LDL), ngelixa unciphisa izinga "elungileyo" - (high blood pressure lipoprotein, okanye i-HDL) kwaye okwandisa ingozi yesifo senhliziyo. Ukongeza, ii-trans fat zonakalisa i-vitamin K, eyimfuneko kwimpilo yeetriyiti namathambo.
Ziziphi iifrithi zerhafu? Ngokuqhelekileyo ekutya okuthosiweyo okanye kwintlanzi yokutya-mveliso-umz
Zingaphi iinqwelo ezidityanisiweyo zikhuselekile? Yaziwa. Nangona kunjalo, ngokwe-American Medical Association, ukutshintshwa kwamafutha e-trans kwi-US kuphela yothintela ukufa kwangaphambi kwabantu abayi-100 000 ngonyaka. Amanyathelo akhethekileyo athatyathwe eDenmark naseNew York, ngokubonga ukuba ukusetyenziswa kwamathambo e-trans kuye kwacutha kakhulu.
I-hydrocarboni yePolyaromatic. I-hydrocarboni ye-polyaromatic ifumaneka kwinyama enamafutha, ebhakawa kwi-grate. Amafutha ancibilikisa emlothweni, kwaye umsi obangelwayo uqukethe i-hydrocarboni ye-polyaromatic engena emzimbeni. Kukholelwa ukuba ukutya konke ukutshaya kunomlinganiselo obalulekileyo we-polyaromatic hydrocarbons. Uphando lubonisa ukuba enye yokucoca, ebhaka kwilahle, ingaba nezinto ezininzi ze-carcinogen ephethe i-cigarettes ezingama-500. (Ngethamsanqa, inkqubo yethu yokugaya iyagcina kakhulu kuneenkqubo zokuphefumula). Nangona ngokwabo i-chopping from meat quality quality carry
Iphi i-hydrocarbons ye-polyaromatic? Ekudleni, okubhakawa ngamalahle, kunye neentshizi zokubhema, i-sausages neentlanzi. Ukongezelela - kwimifuno kunye neziqhamo ezikhulile kwiindawo ezifikelela kumsi wemibhobho yombane okanye umsi ovela kumasebe ashushu.
Zingaphi i-polyaromatic hydrocarbons zikhuselekile? Akukho datha esemthethweni. Ukuba uthanda inyama, ubhaka kwi-grill, kwaye ngokuqhelekileyo ukunambitheka kokutya okutshaya, akukho mfuneko yokuziphelisa ngokupheleleyo ekudleni kwakho. Ukuphelisa ukusetyenziswa kwabo kanye okanye kabini kwinyanga - iingcali zicebisa.
Mercury. Ibhekisela kwi "zinyithi ezinzima", ikhutshwa kwimvelo evela kwimisebenzi yezoshishino kwaye ithathwa njengento ye-carcinogenic and mutagenic. Ukuqokelela i-mercury emzimbeni womfazi kunokuchaphazela ukuphuhliswa kwenkqubo ye-nervous of fetus, abantwana kunye nentsha. I-mercury eyongeziweyo ikwaxanduva lokunciphisa ubuncwane besetyhini.
Uphi i-mercury? Kwizilwanyana zasemanzini (i-oyster, mussels), kunye neentlanzi ezinkulu-ezifana ne-tuna kunye ne-salmon. I-Methyl mercury ifunyanwe ikakhulu kwiintlanzi ezinqatha (umzekelo, kwi-salmon).
Ingakanani i-mercury ekhuselekile? I-US Food and Drug Administration ikhuthaza ukuba abafazi abakhulelweyo abancincile oomama nabantwana abancinci banqanda "inxunguba" intlanzi (ityhuna, swordfish) kwizidlo zabo.
Ityuwa. Ityuwa ngu-40% ye-sodium. Ngaloo ndlela, inepropati yokuphakamisa uxinzelelo lwegazi-leyo leyo leyo ibangela uxhapha kunye nokuhlaselwa kwentliziyo.
Uphi ityuwa? Ukongeza kwixabiso lesetyuwa esiyongeza kuyo ukutya, ityuwa ifumaneka kwiinkalo ezininzi zezoshishino. Sifumana ityuwa kwiisiksi, iibisikiti, i-buns, ukutya okutshaya kunye neentshizi, kunye nokutya okwenziwe nge-hamburger. Kucingwa ukuba i-75-80% yetyuwa idliwe ngabantu base-United States ngemveliso yezoshishino. Nangona kunjalo, iingcali zetyuwa ngokwazo azibandakanyi kwiindawo zokutya eziyingozi-ngokuqaphela ukuba kufuneka nje zisetyenziswe ngokumodareyitha.
Unotyuwa lukhulu kangakanani? Ngokutsho kweGunya loKhuseleko loKutya laseYurophu, i-dose yemihla yesetyhi ekhuthazwayo iboniswe kwi-6 grams, okanye i-2.3 mg ye-sodium - enye i-1 ithispoon.
Amafutha anelisiweyo. Kuthetha malunga namafutha esilwanyana, asyholwa ngokunyusa izinga le-cholesterol egazini-oko kuthetha ukuba unxulumene ngqo nesifo senhliziyo.
Uphi amafutha agcweleyo? Inyama yegusha ye-fatton ibhekisela kwelinye lamanqatha. Ngengulube neenkomo. Ngokungafani namafutha enkomo, amafutha enyama yengulube ayabonakala, kwaye kulula ukuyisusa. Kwioli yezilwanyana nakwiimveliso zobisi. Kwaye kunye nokutya okutyikiweyo kwinqwelo yeoli, okanye iqukethe ioli yamaqatha (i-chocolate, i-crisp, i-biscuits, iifomese, i-buns ne-sweet stuffing).
Unamafutha amaninzi aphephile? Iingcali zicebisa ukuba iikhalori esifumana kumafutha azalisiweyo azidluli kwi-10% yenani elipheleleyo leekhalori ezifunyenweyo ngosuku. Ukuba umntu, umzekelo, uyadla iikhiloli ezingama-2 000 ngosuku, iikhalori ezivela kumafutha azalisiweyo akufanele zingaphaya kwama-200 - ezihambelana nama-gramu angama-22 weenqatha ezizalisiweyo.
Thenga izinto ezintsha, iimveliso zetekisi yakho, kwaye uzipheke ukuze zingabhubhisi ixabiso lokutya. Uyabona ukuba ngamanye amaxesha ukutya esikuthengayo kuyingozi kuphela ekhitshini.