Ndi index wa mtengo zakudya zakudya chiyani?

Kusankha zakudya ali wolemera mu zakudya - chopereka kwa thanzi. Zimenezi zikugwira ntchito mchere osati ndi mavitamini komanso antioxidants ndi phytochemicals ena. Zamgululi zofotokoza zigawo izi zofunika moyo wautali ndi thanzi.

Akatswiri zakudya amavomereza kuti chomera mankhwala a mitundu yosiyanasiyana ali ndi mndandanda waukulu wa mbali chitetezo. Kugwiritsa iwo tsiku ndi tsiku, n'zotheka kuteteza zosayembekezereka wa pathologies wamba obwera ndi ukalamba.

Modern zakudya ndi mtengo wochepa zakudya, kumakhaladi chifukwa cha kusadziletsa kunenepa anthu. Akusowa zakudya kumapangitsa chitukuko cha matenda ambiri. Kuthetsa vuto tikhoza kupeza yankho momwe ukhale wabwino thupi, kuchulukitsa thanzi ndi kukwaniritsa moyo wautali.

Koma kodi inu mukudziwa zomwe zakudya wolemera mu zakudya zofunikira? Samalani zotsatira za kafukufuku zakudya.

American katswiri Dr. Dzhoelom Furmanom anayamba kupanga ndi mtengo kuphatikiza index zakudya - Andi. Iwo quantifies mlingo wa zakudya mu mankhwala: ndi yaying'ono ndi macronutrients, mavitamini, phytochemicals, antioxidants.

A yochepa mndandanda wa chakudya mtengo michere ya index tebulo - Andi:

• Magnesium ndi calcium.
• Lycopene.
• Selenium ndi nthaka.
• Carotenoids (lutein, beta-carotene).
• Vitamini E.
• Vitamini C.
• The insoluble ndi sungunuka zakudya CHIKWANGWANI.
• mavitamini B
• Iron.

The zakudya, zimene zimalimbikitsa Dr. Joel Fuhrman, ndi zokonda:

• mankhwala masamba;
• Popanda kuchitapo kanthu chakudya zakudya ndi;
• unsaturated mafuta masamba;
• mankhwala olemera mu zakudya.

Kuwerengera ubwino wa dzinthu kapena nyemba sikovuta, kovuta sizinali choncho ndi ziyenera a mtengo zakudya chakudya kukonzedwa ndi mmatumba. chakudya adzakhala ndi mlingo wochepa wa Andi.

Ife kupereka mndandanda wa katundu kufalitsidwa ndi chiwerengero cha mfundo 1 1000.

M'pofunikanso powasamalira: ngati chakudya zachokera yekha muyezo Andi, aliyense mavuto thanzi chifukwa chosowa mlandu mafuta zili mu zakudya. Chotero zakudya akanakhala zothandiza, ngati munthu akufuna kuonda ndi calorie malire.

mtengo zakudya magulu atatu mankhwala:

1.Produkty kukhala okhutira apamwamba zakudya akwera:

• mphodza
• malalanje
• madzi oundana letesi
• bilberry
• tomato
• khangaza
• strawberries
• katsitsumzukwa
• kaloti
• atitchoku
• tsabola wobiriwira
• kolifulawa
• Ko
• cabbages
• arugula
• Bryusselsnaya kabichi
• sipinachi
• bok Choy
• Kale.

Zamgululi ndi ndalama pafupifupi zakudya, akwera:

• peyala
• tofu
• nkhanu
• amondi
• nsomba
• chimanga
• nyemba soya
• pistachios
• nkhaka
• wamango
• oatmeal
• chinanazi
• mbewu fulakesi
• chitumbuwa
• nandolo wobiriwira
• pichesi
• apulo
• mbewu ya mpendadzuwa
• mbatata
• nyemba
• Vwende.

Mankhwala ndi kuchuluka otsika zakudya akwera:

• kola
• tchipisi cha batala
• mafuta
• vanila ayisikilimu
• tchipisi, mbatata
• otsika-mafuta yogurt
• Swiss tchizi
• apulo madzi
• mikate yoyera
• minced ng'ombe
• mkaka lonse
• Feta tchizi
• tirigu lonse
• mafuta chiponde
• mazira
• nkhuku
• nthochi
• mbatata woyera
• mphesa
• walnuts.

Konzani zakudya anu okha kudalira mtengo zakudya index ali osavomerezeka. Koma ambiri a ife kusinthana mankhwala, wolemera mu zakudya chakudya mosakayikira kupindula.

Kumathandizanso kuti achiritse kusowa zakudya, biologically yogwira zina, monga panopa ntchito chakudya kwathunthu kuphimba kufunika thupi kwa zakudya ndi zosatheka. Izi amagwirizana ndi mavuto zachilengedwe, ndi kupanga, ndi kuphwanya dongosolo ndi kadyedwe.