Tikamaganizira za paketi ya mabisiketi yomwe timagula kusitolo, soseji, buledi, mtsuko wa jamu... tikamaganizira zinthu ngati izi, zonsezi zimagwera m'gulu la 'chakudya chokonzedwa'. Nthawi zambiri, tonse timaganiza kuti zakudya 'zokonzedwa' izi sizothandiza thupi ndipo zimayambitsa matenda. Koma mukudziwa, nkhaniyi si yoona konse. Zakudya zina zokonzedwa zitha kukhala zothandiza pa thanzi lathu. Chifukwa chake lero, tiyeni tikambirane za nkhaniyi ya chakudya chokonzedwa m'njira yosavuta komanso yolunjika.
Choyamba, tiyeni tiwone, kodi zakudya zokonzedwa izi ndi chiyani?
Mwachidule, ngati chakudya chachilengedwe chasinthidwa mwanjira ina kuchokera ku momwe chilili, ndi chakudya chokonzedwa. Kusinthaku kungakhale kochepa kwambiri. Taganizirani kutsuka ndiwo zamasamba, kuzidula, kuzitentha, kuziika m'zitini, kuziphika, kuziziziritsa, kuziumitsa, kuzipera, kuzisakaniza ndi zinthu zina, kapena kuziyika m'mabokosi... zonsezi ndi njira zokonzera.
Komanso, kuwonjezera zosungira, zakudya, zokometsera, mchere, shuga, kapena mafuta ku chakudya kumagweranso mu njira iyi yopangira.
Kodi zakudya zokonzedwazi zimapangidwa bwanji?
Pali njira yomwe imagwiritsidwa ntchito kugawa zakudya padziko lonse lapansi. Timaitcha kuti NOVA classification. Imagawa zakudya m'magulu anayi akuluakulu. Tiyeni tiwone zomwe zili. Kumvetsetsa izi kudzakuthandizani kupanga zisankho zabwino mukamagula.
| Gulu la Chakudya (Gulu la NOVA) | Kufotokozera ndi zitsanzo |
|---|---|
| Gulu 1: Zakudya zosakonzedwa kapena zosakonzedwa pang'ono | Izi ndi zakudya zomwe zili pafupi kwambiri ndi momwe zilili zachilengedwe. Kusintha pang'ono kokha kwachitika. Mwachitsanzo, ndiwo zamasamba zodulidwa, mtedza wokazinga, zipatso zatsopano, halwa wouma, ndi zina zotero. Zakudya za izi sizinakhudzidwe kwambiri. |
| Gulu lachiwiri: Zosakaniza zophikira zokonzedwa | Ngakhale izi zimapangidwa kuchokera ku zosakaniza zachilengedwe, zakonzedwanso pang'ono. Izi si zinthu zomwe mumadya zokha, koma ndi zinthu zomwe mumagwiritsa ntchito pophika. Zitsanzo: mafuta a kokonati, batala, shuga, mchere. |
| Gulu 3: Zakudya zokonzedwa | Izi zimapangidwa powonjezera zakudya za Gulu 1 ndi zosakaniza za Gulu 2 (mchere, shuga, mafuta). Zakudya izi nthawi zambiri zimakhala ndi zosakaniza ziwiri kapena zitatu. Zitsanzo: nsomba zam'chitini, zipatso mu madzi, buledi watsopano, tchizi. |
| Gulu 4: Zakudya ndi zakumwa zopangidwa ndi Ultra-processed | Ili ndi gulu lomwe tiyenera kuliganizira kwambiri. Izi ndi zinthu zomwe zimapangidwa m'mafakitale pambuyo pa njira zambiri zovuta. Sizimangokhala ndi shuga, mafuta, ndi mchere, komanso zinthu zomwe zimalekanitsidwa ndi chakudya, mwachitsanzo , (casein), (lactose), (gluten), (whey), mafuta opangidwa ndi hydrogenated, protein isolate, (maltodextrin), invert sugar, ndi high-fructose corn syrup . Zilinso ndi zokometsera zambiri zopangira, mitundu, ndi zosungira. Zitsanzo: zakumwa zotsekemera, mabisiketi opakidwa, zokhwasula-khwasula monga tchipisi, masoseji, ma meatball, ndi Zakudya zofulumira. |
Kodi zakudya zimenezi zimakhudza bwanji thanzi lathu?
Monga tafotokozera kale, zakudya zina m'magulu atatu oyambirira zitha kukhala gawo la zakudya zabwino. Komabe, zakudya zomwe zakonzedwa kwambiri m'gulu lachinayi zimatha kubweretsa zoopsa zazikulu paumoyo .
Chofunika kwambiri ndichakuti chifukwa chakuti zakudya zimenezi zokonzedwa bwino zimakhala zokoma komanso zosavuta kuzipeza, mosadziwa timayamba kuzikonda ndipo timakonda kudya mopitirira muyeso.
Mchere wochuluka, shuga, ndi mafuta
Zakudya zokonzedwa bwino kwambirizi zimakhala ndi mchere, shuga, ndi mafuta kuti ziwonjezere kukoma, kukongola, komanso nthawi yosungira. Zotsatira zake, mosadziwa timadya zakudya zambiri kuposa zomwe timafunikira. Izi zimapangitsa kuti pakhale matenda monga kuthamanga kwa magazi, matenda a shuga, ndi matenda a mtima .
Kalori yokwanira ndi yokwera kwambiri.
Chifukwa cha zosakaniza zomwe zili muzakudya izi, kuchuluka kwa ma calories awo kumakhala kokwera kwambiri. Tangoganizani, keke yaying'ono ikhoza kukhala ndi ma calories pafupifupi 50. Ndi kuchuluka komweko ngati kapu ya nyemba. Chifukwa chake tikadzaza mimba yathu ndi zakudya izi, kuchuluka kwa ma calories omwe amawonjezeredwa m'thupi lathu kumakhala kwakukulu kwambiri. Ichi ndi chifukwa chachikulu chowonjezera kunenepa .
Kodi pali chiopsezo cha khansa?
Kafukufuku wina adapeza kuti munthu akamadya zakudya zokonzedwa bwino, chiopsezo chake chotenga khansa chimawonjezeka.Akatswiri amakhulupirira kuti izi zitha kukhala chifukwa cha mankhwala opangidwa ndi zowonjezera zomwe zimawonjezeredwa ku zakudya izi.
Kusowa kwa zakudya m'thupi
Zakudya zikakonzedwa mopitirira muyeso, zimataya michere yawo yachilengedwe, mavitamini, ndi ulusi. Opanga ena amawonjezera mavitamini ndi michere yopangidwa, koma samapeza phindu lonse la zakudya zachilengedwe.
Vuto lomwe limabwera chifukwa cha kugaya chakudya mwachangu
Zakudya zopangidwa ndi makina okonzedwa zimakhala zosavuta kuti matupi athu azigaya kuposa zakudya zachilengedwe. Izi zikutanthauza kuti matupi athu amawotcha ma calories ochepa kuti azigaye. Malinga ndi akatswiri, zimatengera pafupifupi theka la ma calories kuti azigaye zakudya zopangidwa ndi makina okonzedwa monga momwe zimakhalira kuti zigaye chakudya chonse. Chifukwa chake, mukadya ma calories ambiri ndikuwotcha ma calories ochepa kuti azigaye, zimakhala zovuta kwambiri kulamulira kulemera kwanu.
Kotero, kodi timapanga bwanji zisankho zabwino?
N'zovuta kupewa zakudya zokonzedwa nthawi imodzi, koma kusankha zakudya zomwe zili pafupi ndi chilengedwe chake ndiyo njira yabwino kwambiri yokhalira ndi moyo wathanzi.
Palinso zakudya zokonzedwa bwino.
Izi ndi zitsanzo zina:
- Buledi wa tirigu wonse
- Ndiwo zamasamba zodulidwa kale
- Mkaka wopanda mafuta ambiri
- Zakumwa za mkaka kapena zipatso zatsopano zokhala ndi vitamini D wowonjezera ndi calcium
- Zipatso zam'chitini m'madzi kapena madzi achilengedwe a zipatso
- Chimanga cham'mawa chokhala ndi ulusi wowonjezera
Malangizo angapo oti nthawi zonse muzisankha chakudya chabwino
- Werengani chizindikiro: Ngati chakudya chili ndi mndandanda wautali wa zosakaniza ndi mayina ambiri achilendo omwe simungathe kuwawerenga, mwina ndi chakudya chokonzedwa bwino kwambiri. Zosakaniza zochepa, zimakhala bwino.
- Sankhani zinthu zatsopano: Gulani zambiri kuchokera ku gawo la ndiwo zamasamba, zipatso, ndi nyama zatsopano ku sitolo yayikulu. Pewani zinthu zopakidwa m'mabokosi momwe mungathere.
- Pewani nyama zokonzedwa: M'malo mwa nyama zokonzedwa kwambiri monga soseji, nyama yankhumba, nyama yankhumba, ndi nyama za nyama, sankhani nkhuku kapena nsomba zatsopano.
- Kuphika kunyumba: Mukadya kunja, zimakhala zovuta kudziwa zomwe zili mu chakudya chanu. Ngati muphika kunyumba, mumakhala ndi ulamuliro wonse pa zosakaniza.
Uthenga Wopita Nawo Kunyumba
- Zakudya zopangidwa ndi makina ndi chakudya chilichonse chomwe chasinthidwa mwanjira ina kuchokera ku momwe chilili chachilengedwe.
- Si zakudya zonse zokonzedwa zomwe ndi zoipa. Palinso zina zomwe zili ndi thanzi labwino, monga nsomba zam'chitini ndi buledi wa tirigu wonse.
- Samalani kwambiri ndi zakudya zomwe zakonzedwa kwambiri. Zitsanzo zake ndi zakumwa zotsekemera, zokhwasula-khwasula zomwe zapakidwa m'matumba, ndi masoseji.
- Izi zili ndi shuga wambiri, mchere, mafuta osapatsa thanzi, ndi ma calories, ndipo zili ndi zakudya zochepa kwambiri.
- Mwa kuwerenga zilembo pogula chakudya, kuphika kunyumba, ndi kuika patsogolo zakudya zachilengedwe, inu ndi banja lanu mungakhale ndi moyo wathanzi.
- Ngati muli ndi nkhawa iliyonse yokhudza zakudya kapena thanzi lanu, ndikofunikira kwambiri kulankhula ndi dokotala wanu ndikupempha upangiri.
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