Momwe mungawerenge zolemba zazakudya?
Zamkatimu
Mukufuna kugula zinthu mwanzeru komanso mwaumoyo? Ngati ndi choncho, phunzirani kuwerenga zolemba za zakudya! Ngakhale zingawoneke zovuta poyamba, mudzakhala ndi chizoloŵezi ichi mwamsanga ndipo mutagula chilichonse chotsatira mudzayang'ana mashelufu ndi maso a katswiri.
Chidziwitso cha ogula chikukula chaka chilichonse. Sitikhutitsidwanso ndi kukoma kokoma kwa zimene timadya. Tikufuna kudziwa kuti chakudya chimapangidwa ndi zinthu ziti komanso ngati zilidi ndi thanzi lathu. Pachifukwa ichi, timayang'ana malemba nthawi zambiri. Komabe, n'zosavuta kukhumudwa pamene mndandanda wa zosakaniza ukuwoneka wopanda malire ndipo mayina omveka achilendo sakutanthauza kanthu kwa ife. Koma zomwe muyenera kudziwa ndi malangizo ochepa okuthandizani kuzindikira zilembo zovuta kwambiri. M’kupita kwa nthaŵi, kuwaŵerenga kudzakhala mwazi wanu ndipo sikudzakhala kovuta. Ndikoyenera kuthera nthawi pang'ono pophunzira kuti musalowe mu botolo la mwambi. Ndiye tiyeni tiyambe?
Zolemba zazifupi komanso zazitali
Pali zowona zambiri m'chikhulupiriro chakuti kufupikitsa mndandanda wazinthu, kumakhala bwino. Kupanga kwautali kumatha kukhala pachiwopsezo chokhala ndi malo ochulukirapo owonjezera opanda thanzi komanso chakudya chokonzedwa kwambiri. Kumbukirani kuti zakudya zabwino sizifuna zowonjezera kapena zowonjezera. Komabe, zimachitika kuti zikuchokera nthawi yaitali, mwachitsanzo, zothandiza zitsamba ndi zonunkhira. Pamenepa, chizindikirocho chili bwino.
Samalani dongosolo
Mwina ndi anthu ochepa amene amadziwa kuti dongosolo la zosakaniza zomwe zili pa chizindikirocho sizinangochitika mwangozi. Opanga amawalemba mu dongosolo lotsika. Izi zikutanthawuza kuti zomwe zimabwera poyamba muzogulitsa ndizofunika kwambiri. Lamuloli limagwira ntchito molingana ndi zosakaniza zonse zotsatila. Kotero ngati, mwachitsanzo, shuga ali pamwamba pa mndandanda wa kupanikizana, ndicho chizindikiro kuti nthawi zambiri amakhala mumtsuko.
Osapusitsidwa ndi mayina
Madzi, timadzi tokoma, chakumwa - mukuganiza kuti mayinawa akutanthauza chinthu chomwecho? Uku ndikulakwitsa! Malinga ndi lamuloli, zinthu zokhazo zomwe zili ndi 80% ya zipatso kapena ndiwo zamasamba zokha zitha kutchedwa timadziti. Nectar ndi madzi osakanikirana ndi madzi, shuga, ndi zokometsera monga chakumwa, zopangidwa ndi 20% ya zipatso kapena ndiwo zamasamba. Ndiye shuga patebulo pa 100% juice label anachokera kuti? Zimachokera ku chilengedwe chokha, i.e. zipatso ndi ndiwo zamasamba.
Kodi shuga akubisala kuti?
Shuga amathanso kukusokonezani ndi mayina ake. Opanga nthawi zambiri amabisala pansi pa mawu ena ambiri: dextrose, fructose, shuga, shuga ndi/kapena madzi a fructose, madzi amadzimadzi, madzi a chimanga, lactose, maltose, madzi a nzimbe, sucrose, nzimbe, timadzi tokoma. Shuga yenseyu ndi wopanda thanzi akadyedwa mopitirira muyeso, choncho ndi bwino kupewa.
Zowonjezera zamagetsi - zovulaza kapena ayi?
Nthawi zambiri amavomereza kuti zonse za E-zosakaniza ndi zopanda thanzi. Umu ndi momwe zowonjezera zowonjezera za mankhwala zimatanthauzidwa. Ndipo ngakhale zonse zomwe zasonyezedwa pa lembalo zimawonedwa ngati zotetezeka, zowonjezera za E, ngati zitadyedwa mopitilira muyeso, zitha kukhala zovulaza thupi lathu. Zingayambitse vuto la m'mimba, kusokoneza maganizo, kukhumudwa, ngakhale kuvutika maganizo ndi khansa. Nanga n’chifukwa chiyani opanga amazigwiritsa ntchito? Chifukwa cha iwo, zakudya zimakondweretsa ndi mtundu wake, kukoma kwake ndi fungo lake, zimakhala ndi maonekedwe abwino ndipo zimakhala zatsopano. Ndikoyenera kudziwa kuti amagawidwa m'magulu 5. Sikuti onse ndi ochita kupanga komanso owopsa ku thanzi.
- Mitundu: E100 - E199
- Zoteteza: E200 - E299
- Antioxidants: E300 - E399.
- Emulsifier: E400 - E499
- Zina: E500 - E1500
Zowonjezera zomwe zitha kukhala carcinogenic ndi: E123 (amaranth), E151 (diamondi yakuda) kapena E210 - E213 (benzoic acid ndi mchere wake wa sodium, potaziyamu ndi calcium). Komabe, zotetezeka zimaphatikizapo, choyamba, zosakaniza zachilengedwe, kuphatikizapo: E100 (curcumin), E101 (riboflavin, vitamini B2), E160 (carotenes) ndi E322 (lecithin), komanso chinthu chopanga chokhala ndi katundu wochokera. vitamini C - ascorbic asidi E300.
Ngati muwona zowonjezera za E pa lebulo, musataye mankhwalawo nthawi yomweyo. Onetsetsani kuti izi sizinthu zachilengedwe zomwe zilibe vuto ku thanzi lanu.
Pewani izo mu stock
Ndi chiyani chinanso chomwe chiyenera kupewedwa muzakudya kupatula shuga wowonjezera ndi mankhwala a E-zinthu? Tsoka ilo, opanga zakudya samangowonjezera zowonjezera zomwe sizimakhudza thanzi lathu komanso thanzi lathu. Pakati pawo, mafuta olimba, monga mafuta a kanjedza, ndiwo amatsogolera. Amabisanso pansi pa mayina ena: mafuta a trans, mafuta ochepa a hydrogenated, mafuta odzaza. Kuchuluka kwawo muzakudya kumawonjezera kuchuluka kwa cholesterol yoyipa m'magazi, zomwe zingayambitse matenda amtima. Komanso tcherani khutu ku kuchuluka kwa mchere pa chizindikirocho ndikupewa zakudya zomwe zili ndi mchere woposa 150-200 mg pa kutumikira.
Yang'anani mkati
CHIKWANGWANI (chabwino kwambiri), mavitamini ndi michere ndizofunikira pazakudya zilizonse. Sankhani chakudya chomwe chili ndi zambiri. Kubetcherana pazakudya zong'ambika momwe mungathere. Zidzakhala ndi mawonekedwe achidule achilengedwe omwe sangawononge thanzi lanu. Zakudya izi zimayendetsedwa ndi zakudya zapamwamba kwambiri, ndipo pakhala pali mafashoni (athanzi) kwakanthawi tsopano. Awa ndi mabomba a vitamini, othandiza kwambiri kwa thupi la munthu. Nthawi zambiri, izi ndi zipatso ndi ndiwo zamasamba zokha zomwe sizimakonzedwa ndipo sizikutaya phindu lawo lazakudya. Zakudya zapamwamba zimaphatikizapo njere za chia zachilendo, spirulina ndi zipatso za goji, koma palinso zitsanzo zazakudya zabwino kwambiri m'minda yathu yakunyumba. Izi zikuphatikizapo dzungu, kabichi, walnuts, uchi, cranberries, parsley, komanso flaxseed ndi mapira. Choncho pali zambiri zoti tisankhepo! Mutha kupezanso zinthu zolimbitsa thupi kwambiri m'masitolo, monga zokhwasula-khwasula zathanzi monga ma cookies a oatmeal.
Ndidye mpaka liti?
Zambiri zamtengo wapatali pa chizindikirocho zimatanthauzanso tsiku lotha ntchito. Opanga amagwiritsa ntchito mawu awiri osiyana:
- zabwino kwambiri zisanachitike ... - tsikuli limadziwitsa za tsiku lochepa lotha ntchito. Pambuyo pa nthawiyi, chakudyacho chikhoza kukhala chodyedwa, koma sichingakhale ndi thanzi labwino komanso kukoma. Nthawi zambiri izi zimagwira ntchito pazinthu zambiri monga chimanga, mpunga, pasitala kapena ufa;
- iyenera kudyedwa isanakwane ... - pakatha nthawi yodziwika, mankhwalawa ndi osayenera kudyedwa, mwachitsanzo, nyama ndi mkaka.
Kudziwa mawu onsewa kungathandize kuchepetsa kuwononga chakudya.
Zitsimikizo zofunika ndi zilembo
Pomaliza, ndi bwino kutchula mawu otsatsa omwe amagwiritsidwa ntchito mosavuta ndi opanga ndipo nthawi zambiri amasocheretsa ogula. Sikuti nthawi zonse mawu oti "bio", "eco", "mwatsopano", "organic" kapena "100%" pa lebulo angatanthauze kuti zinthuzo ndizofanana. Zolemba zosonyeza kuti mkaka umachokera ku ng'ombe zachisangalalo kapena pamtima pa Mazury sizikufanana ndi zachilengedwe. Nthawi zambiri mumatha kuwona mawu akuti Juice - kukoma kwa 100%, pomwe mawu oti kukoma amalembedwa m'mawu ang'onoang'ono komanso mwanjira ina, kuti musayang'ane. Zikatero, n'zosavuta kuganiza kuti ndi madzi achilengedwe 100% ofinyidwa kuchokera ku zipatso kapena ndiwo zamasamba. Masewero a mawu ndi njira yofala kwambiri yomwe amalonda amagwiritsa ntchito.
Kuti musanyengedwe, yang'anani ziphaso. Opanga omwe ali nazo amasangalala kuziwonetsa kutsogolo kwa cholembera, koma ngati simuzipeza, ndizopangidwa ndi eco m'dzina lokha. Tsoka ilo, ngakhale kuti pali malamulo omveka bwino, opanga osakhulupirika amagwiritsa ntchito mawu okopa kuti awanyengerere kuti agule.
Ngati mukufuna kusamalira thanzi lanu ndi thanzi la okondedwa anu, yambani kuwerenga malemba. Ngati mumakumbukira izi nthawi zonse mukagula, mudzakulitsa chizoloŵezi chofunika kwambirichi.
Onani gawo la Zaumoyo kuti mudziwe zambiri.
:.
