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Kupanga nokha zakudya nthawi zonse kumakhala bwino, m'malo mongogula zakudya zokonzedwa kunja. Koma, nthawi zina, chifukwa chokhala wotanganidwa kwambiri, nthawi zambiri mumakhala opanda nthawi yoti muziphika nokha. Zakudya zosinthidwa zomwe mumatha kugula kuchokera kugolosale zasinthidwa mwanjira ina kuchokera ku chilengedwe chake. Zakudyazi zimakhala ndi zowonjezera zowonjezera zakapangidwe kuti ziwonjezere mashelufu ake komanso kuti azisangalala ndi kapangidwe kake [1] .
Nthawi ina mukapita kukagula, werengani zolemba zazakudya mosamala ndipo mudzawona zowonjezera zowonjezera zomwe zimalumikizidwa ndi zovuta zoyipa zomwe muyenera kuzipewa [ziwiri] , [3] .
Talemba mndandanda wazakudya zowonjezera zomwe muyenera kupewa kuphatikiza pazakudya zanu.
1. Zokometsera Zomangira
Chotsekemera chopangira ndi chowonjezera cha chakudya chomwe chimawonjezeredwa ku zakudya ndi zakumwa zina kuti ziwapangitse kulawa lokoma kwinaku mukuchepetsa zomwe zili ndi kalori. Kafukufuku wa zinyama awonetsa kuti zotsekemera zopangira zimayambitsa zovuta m'thupi. Kafukufuku adawonetsa kuti kumwa zakumwa zoledzeretsa kumawonjezera ngozi zakukula kunenepa kuposa soda yotsekemera mwachilengedwe [4] .
• Zakudya zotsekemera zodziwika bwino ndi acesulfame-K, aspartame, neotame, advantageame, saccharin, ndi sucralose omwe amagwiritsidwa ntchito mu zakumwa zozizilitsa kukhosi, zinthu zophikidwa, jamu ndi jeli ndi zakudya zamzitini.
2. Makina opangira zakudya
Mitundu yazakudya zokometsera zomwe zimagwiritsidwa ntchito kuwalitsa ndikusintha mawonekedwe azakudya zakhala zikuwonetsedwa kuti zimawononga. Utoto wapadera wa chakudya monga Red 40, Yellow 5 ndi wachikasu 6 wawonetsedwa kuti umayambitsa zovuta zina. Red 40, Yellow 5 ndi Yellow 6 ndi mitundu ina ya utoto yomwe idapezeka kuti imayambitsa khansa [5] .
• Mtundu wokumba wazakudya umapezeka mu chimanga, zakumwa, tchipisi ndi kusakaniza mkate.
Langizo : M'malo mogwiritsa ntchito mitundu yokumba yazakudya, gwiritsani ntchito mitundu yazachilengedwe ngati madzi a beetroot, kabichi wofiira kapena kabichi wofiirira, ndi paprika.
3. Monosodium glutamate (MSG)
Monosodium glutamate ndichowonjezera china chowonjezera chomwe muyenera kupewa. Amagwiritsidwa ntchito kupititsa patsogolo kununkhira ndi kapangidwe ka zakudya zopangidwa. Kafukufuku wambiri wa anthu ndi nyama awonetsa zovuta za MSG, zomwe zimaphatikizapo kunenepa kwambiri, zovuta zoberekera komanso vuto la CNS [6] .
• MSG imapezeka m'misuzi ndi ma noodles okhala mmatumba, zakumwa za zakudya, masoseji opakidwa m'matumba, kuvala saladi, ndi zakudya zina zamasamba.
4. Madzi a chimanga a high-fructose
Madzi a chimanga a High-fructose ndi otsekemera opangira komanso opangira zakudya zopangidwa ndi wowuma chimanga. Ndi wolemera mu fructose, mtundu wa shuga wosavuta womwe ungayambitse mavuto akulu azaumoyo. Kugwiritsa ntchito kwambiri chimanga cha high-fructose kwakhala kukukumana ndi mavuto azaumoyo monga kunenepa kwambiri komanso mtundu wa 2 shuga [7] , [8] .
• Madzi a chimanga a fructose amapezeka pafupifupi muzakudya zonse zopangidwa monga zakudya zopanda thanzi, ma yogurt onunkhira, mavalidwe a saladi, chimanga ndi ndiwo zamasamba zamzitini.
5. Mafuta a Trans
Mafuta a Trans ndi mawonekedwe amafuta osakwaniritsidwa omwe adutsa hydrogenation, omwe amalimbitsa kusasinthasintha ndikupatsa nthawi yayitali moyo wazogulitsa. Malinga ndi kafukufuku, kumwa mafuta osunthika kwalumikizidwa ndi chiopsezo chowonjezeka cha matenda amtima [9] . Ndipo a FDA adaletsanso mafuta opyola mu zakudya chifukwa cha zovuta zake [10] .
• Mafuta a Trans amapezeka mum majarini, makeke, makeke, msuzi, mitanda ndi zakudya zina zamatumba.
6. Zonunkhira zopangira
Zokometsera zokometsera ndi mankhwala omwe amapangidwa kuti azitsanzira kukoma kwa zachilengedwe [khumi ndi chimodzi] . Kafukufuku wazinyama awonetsa kuti zonunkhira zopangira zimakhala ndi poyizoni pama cell am'mafupa a mbewa [12] . Komabe, kufufuza kwina kuli kofunika kuti mudziwe kuchuluka kwa mitundu yokumba yomwe imapezeka mu zakudya zomwe zingakhudze anthu.
• Zokometsera zokometsera zimapezeka mu timadziti ta zipatso, kuvala saladi, yogati wamafuta, zinthu zophikidwa ndi zokhwasula-khwasula.
7. chingamu chingamu
Guamu chingamu ndichowonjezera china chowonjezera chomwe chimagwiritsidwa ntchito kuundana ndikumanga zakudya. Imakhala ndi zinthu zambiri zosungunuka komanso mafuta ochepa. A FDA amaganiza kuti chingamu chingatetezedwe kuti chingagwiritsidwe ntchito moperewera muzakudya zosiyanasiyana. Komabe, kugwiritsa ntchito chingamu chingamu kumatha kukhala ndi zovuta m'thupi.
8. Sodium nitrite
Sodium nitrite imagwiritsidwa ntchito ngati chosungira komanso chosungira mitundu mu nyama ndi masoseji osinthidwa kuti ateteze kukula kwa mabakiteriya ndikuwapatsa utoto wofiyira. Koma, nyama ikatenthedwa pakatentha kwambiri kapena ikakumana ndi timadziti tating'onoting'ono m'mimba, sodium nitrite imasandulika nitrosamine, gulu lomwe limatha kuyambitsa mavuto azaumoyo.
Kafukufuku wasonyeza kuti kudya kwambiri nyama zomwe zasinthidwa kumatha kukweza chiopsezo cha khansa yoyipa komanso ya m'mawere [13] , [14] .
• Sodium nitrite imapezeka munyama zosinthidwa monga ham, agalu otentha, salami, nyama yankhumba ndi soseji.
9. Sodium benzoate
Sodium benzoate imagwiritsidwa ntchito kwambiri ngati chotetezera muzakudya zopangidwa ndi zakumwa kuti ziwonjezere moyo wawo wa alumali. Kafukufuku adawonetsa kuti kumwa zakumwa zoledzeretsa zomwe zili ndi sodium benzoate kumalumikizidwa ndi chidwi cha kuchepa kwa matenda (ADHD) mwa ophunzira aku koleji [khumi ndi zisanu] .
• Sodium benzoate amawonjezeredwa mu zakumwa zopangidwa ndi kaboni, pickles, timadziti ta zipatso ndi kuvala saladi.
10. Chingwe cha Xanthan
Chitsulo cha Xanthan chimagwiritsidwa ntchito kukulitsa ndi kukhazikika pazogulitsa. Chakudya chowonjezerachi, chikakhala chochuluka kwambiri, chimatha kuyambitsa vuto lakugaya chakudya. Chifukwa chake, chepetsani kumwa kapena lingalirani kuchotsa chingamu ya xanthan pazakudya zanu.
• Xumhan chingamu chimagwiritsidwa ntchito mumsuzi, msuzi, ndi mankhwala.
Pomaliza…
Kuti mukhale athanzi komanso otetezeka, ndikofunikira kusankha zakudya zomwe zili zachilengedwe komanso mtundu wake chifukwa sizingawononge thupi lanu. Pezani kuchepa kwa zakudya zopangidwa kale komanso zophika kale ndikusankha zakudya zachilengedwe. Ndipo werengani chizindikirocho musanagule zakudya kuchokera kugolosale.
Ma FAQ Omwe Amakonda
Q. Kodi zowonjezera zowonjezera chakudya ndi chiani?
KU . Zowonjezera zowonjezera zakudya ndizokometsera zokometsera, MSG, mitundu yokumba ndi mafuta opatsirana.
Q. Kodi zowonjezera zowonjezera zakudya ndi ziti?
KU . Zowonjezera zachilengedwe ndi zinthu zomwe zimapezeka mwachilengedwe mu zakudya ndipo zimachotsedwa kuti zigwiritsidwe ntchito pazakudya zina. Mwachitsanzo. - madzi a beetroot, turmeric yapansi, madzi ofiira kabichi, ndi zina zambiri.
Q. Kodi mumazindikira bwanji zowonjezera zowonjezera zakudya?
KU. Chongani zolemba za zakudya ndipo mudzazindikira zowonjezera zowonjezera ndi nambala yomwe ili pamenepo.
