Ngati mumakhulupirira akatswiri, ndizotheka kulankhula za zakudya zopweteka zokha pokhapokha ngati mafakitale omwe agwiritsidwa ntchito pazinthu zamagetsi amatanthauza. Ndipo lero si chinsinsi kwa wina aliyense kuti chakudya chovulaza ndi chakudya chimene timapereka chakudya chofulumira. Chakudya chachilengedwe - apa lingaliro la chakudya chothandiza ndi chovulaza ndi chachibale. Zolengedwa zonse zakuthupi zidzakhala za thupi lathu pokhapokha ngati zili zabwino. Chinthu chachiwiri ndi momwe timakonzekera chakudya chathu. Pophika bwino, ngakhale chakudya chabwino kwambiri chingakhale chovulaza. Pansipa tidzakuuzani za zinthu zina zovulaza zomwe zingawoneke pakudya pamene mukuphika, komanso zinthu zomwe zingagwiritsidwe ntchito moyenera.
Mafuta a trans. Mafuta amtundu amaoneka panthawi ya hydrogenation ya mafuta a zamasamba (monga mpendadzuwa), njira yomwe imapatsa mafutawa kuti athe kupirira kutentha kwakukulu (kutentha, kuphika), ndi kupitiriza moyo wawo.
Zatsimikiziridwa kuti kudya kwambiri kwa mafuta kumapangitsa kuti "choipa" cholesterol "choipa" kapena "LDL" chichepetsere, pochepetsa "mlingo" wabwino - (high density lipoprotein, kapena HDL) ndipo potero kumawonjezera chiopsezo cha matenda a mtima. Kuonjezera apo, mafuta amtunduwu amawononga vitamini K, zomwe ndi zofunika kuti thupi likhale ndi mitsempha ndi mafupa.
Kodi mafuta opatsirana ali kuti? Kawirikawiri zakudya zokazinga kapena zakudya zamakono zopangira mafakitale - mwachitsanzo, mbatata zowopsya, zomwe zingakhale pamwamba pa mndandanda wa zakudya zoyipa kwambiri.
Ndi mafuta angati otetezeka omwe ali otetezeka? Unknown. Komabe, malinga ndi bungwe loona zachipatala la American Medical Association, m'malo mwa US okha yokha anthu amatha kufa pafupifupi 100,000 pachaka. Mayiko ena a Denmark ndi New York adatengapo mbali zowonjezereka, chifukwa cha kuchepetsa mafuta ochepetsa mafuta.
Polyaromatic hydrocarbons. Polyaromatic hydrocarbons imapezeka mu nyama yochuluka, yomwe imaphika pa kabati. Mafuta amene amasungunuka amayaka phulusa, ndipo utsi umene umatulutsa umakhala ndi polyaromatic hydrocarbons yomwe imalowa mkati mwa nyama. Zimakhulupirira kuti chakudya chonse chosuta chimakhala ndi phindu lalikulu la polyaromatic hydrocarbons. Kafukufuku akuwonetsa kuti imodzi yowaza, yophika pamakala, ikhoza kukhala ndi zinthu zambiri za khansa zomwe ziri ndi ndudu pafupifupi 500. (Mwamwayi, dongosolo lathu la kugaya limapirira kuposa dongosolo la kupuma). Ngakhale mwachindunji kupaka nyama yapamwamba imanyamula
Kodi polyaromatic hydrocarbons ili kuti? Chakudya, chophikidwa ndi makala, komanso mu tchizi, kusunthira ndi nsomba. Kuonjezerapo - masamba ndi zipatso zomwe zimakula m'madera omwe amafika pa utsi wa mapaipi a fakitale kapena utsi wochokera ku nthambi zowuma.
Ndi angati a polyaromatic hydrocarbons omwe ali otetezeka? Palibe deta ya boma. Ngati mumakonda nyama, kuphika pa grill, ndipo mwachizolowezi kukoma kwa zakudya zotsuta, palibe chifukwa chochotseratu. Ingowonjezera kumwa kwawo kamodzi kapena kawiri pa mwezi - akatswiri amalangiza.
Mercury. Ilo limatanthawuza ku "zitsulo zolemera", ilo limamasulidwa mu chirengedwe kuchokera ku ntchito zamakampani ndipo limawoneka ngati chinthu chogwidwa ndi khansa komanso mutagenic. Kupeza mercury mu thupi la mkazi kungakhudze kukula kwa dongosolo la mantha la mwana, ana ndi achinyamata. Kuchulukanso kwa mercury kumapangitsanso kuchepetsa kuchepa kwa amayi.
Kodi mercury ili kuti? Mu nsomba (oysters, mussels), ndi nsomba zazikulu - monga tuna ndi salimoni. Methyl mercury imapezeka makamaka mu nsomba zamphongo (mwachitsanzo, mu nsomba).
Kodi mercury ndi yotani? Bungwe la US Food and Drug Administration limalimbikitsa kuti amayi apakati omwe akuyamwitsa amayi ndi ana akupewa nsomba (tuna, swordfish) pa zakudya zawo.
Mchere. Mchere ndi 40% sodium. Kotero, ili ndi katundu wokweza magazi - zomwe zimayambitsa matendawa ndi matenda a mtima.
Mchere uli kuti? Kuwonjezera pa kuchuluka kwa mchere umene timawonjezera pa chakudya, mchere umapezeka m'magulu ambiri ogulitsa mafakitale. Timapeza mchere m'masukisi, mabisiketi, mabulu, zakudya zotsuta ndi tchizi, komanso zakudya zopangira hamburger. Zikuganiza kuti 75-80 peresenti ya mchere imagwiritsidwa ndi anthu a ku United States omwe ali ndi mafakitale. Komabe, akatswiri ena amchere samapangitsa kuti azidya zakudya zovulaza okha - powona kuti zimangoyenera kugwiritsidwa ntchito moyenera.
Mchere wochuluka ndi wotetezeka bwanji? Malingana ndi European Food Safety Authority, mlingo wa mlingo wa tsiku ndi tsiku womwe umalimbikitsidwa umasonyezedwa mu magalamu 6, kapena 2.3 mg ya sodium - yomwe imakhala supuni 1.
Mafuta okhuta. Ndi za mafuta a nyama, omwe akuimbidwa kuti akuwonjezera kuchuluka kwa kolesterolini m'magazi - kutanthauza kuti ali ndi mgwirizano wokhudzana ndi matenda a mtima.
Mafuta odzaza ali kuti? Mu nyama yamphongo yamtundu wa mafuta amatanthauza mafuta ambiri. Mu nkhumba ndi ng'ombe. Mosiyana ndi mafuta a ng'ombe, nkhumba za nkhumba zimawoneka, ndipo n'zosavuta kuchotsa. Mu mafuta a nyama ndi mkaka. Komanso mu zokongoletsera zomwe zinali zokazinga mu mafuta a mgwalangwa, kapena zimakhala ndi mafuta a kanjedza (chokoti, zokwawa, mabisiketi, maswiti, mabulu ndi zokoma).
Ma mafuta ochulukirapo ndi otetezeka bwanji? Akatswiri amalangiza kuti ma calories omwe timapeza kuchokera ku mafuta odzaza samapitirira 10% pa chiwerengero cha ma calories omwe amalandira tsiku. Ngati, mwachitsanzo, amadya makilogalamu 2,000 patsiku, mafuta okhuta mafuta osapitilira sayenera kupitirira 200 - omwe amafanana ndi ma gramu 22 a mafuta odzaza.
Gulani zinthu zatsopano, zamtengo wapatali pa tebulo lanu, ndi kuziphika kuti zisamawononge thanzi lawo. Mukuwona kuti nthawi zina chakudya chimene timagula chimakhala chovulaza kakhitchini.