Basics, Benefits, Kudya Prep Tips, uye Zvimwe
Zvokudya zvakasvibirira zvekudya zvinoenderana nekutenda kuti zvokudya zvisina kunwa uye zvisina kudya zvinogona kukubatsira kuti uwane hutano huri nani nekudzivirira zvirwere zvakadai sehosha yemwoyo uye kenza. Vamwe vanotsigira vanoti kubika kunoputsa ma enzyme musina kunwa kana "kurarama zvokudya" zvinobatsira mukudya uye kunyorera kwezvibereko.
Kazhinji, inenge 70 kubva muzana kana kupfuura yezvokudya zvinosanganisira zvokudya zvitsva.
Zvokudya zvako zvekudya zvakasvibirira zvibereko ndezvibereko, miriwo, marimu, mbeu, uye dzakamera mbeu uye nyemba. Zvinyoro zvinopisa zvokudya zvinonzi zvinogamuchirwa chero bedzi kutonhora kusingapfuuri 118 degrees Fahrenheit. Kunyange zvazvo vanhu vakawanda vari pane chirongwa chekudya chekudya chisina mbiriso vari vegan, vamwe vanodya mhuka dzakasvibirira, semukaka wakajeka, chezi yakagadzirwa nemukaka wakajeka, kana hove yakasvibira kana nyama.
Batsirwa
Vatsigiri vezvokudya vanowanzotaurira kuti zvokudya zvakasvibirira zvekudya zvine zvimwe zvipo zvehutano zvakadai se:
- Kuwedzerwa simba
- Kuchenesa ganda
- Kuonda
- Yakaderedzwa njodzi yezvirwere
Zvokudya zvakasvibirira zvekudya zvakaderera mumakorikori, sodium, shuga, kutengesa mafuta, uye mafuta akazara kudarika kudya kweAmerica. Inowedzerawo mu potassium, magnesium, folate, fiber, vitamini A, uye antioxidants.
Iyo fibhi iri muzvokudya inogona kukubatsira kuti ugare uchinzwa wakakwana uye uchenjerere kudzivisa.
Vamwe vatsigiri vezvokudya vanoti unogona kuderedza kuputika nekuda kwea antioxidants muzvokudya zvezvirimwa uye zvishomanana zveglycation kumagumo-mishonga muzvokudya zvisina kudya.
Tsvakurudzo pamusoro peRaw Food Diet
Kunyangwe pane zvishoma zvitsvakurudzo pamusoro pekudya kwekudya zvakasvibirira, chidzidzo chakabudiswa mu Journal of Nutrition chinoratidza kuti kutevera zvakasimba zvakadyiwa zvekudya zvekudya kunogona kusanganiswa nepamusoro dambudziko zvinokonzera chirwere chemoyo. Vatsvakurudzi vakaongorora hutano hwevanhu vakange vachitevera kudya kwakasvibirira kwezvokudya (zvinenge makumi manomwe kubva muzana zvekudya zvakasvibirira) kwemakore maviri.
Vakaona kuti 14 muzana chete ndivo vakanga vakwidziridza LDL cholesterol maitiro uye hapana aive akakwirira triglycerides.
Zvisinei, 38 muzana yevatori vechikamu vakanga vasina uwandu hwevhitamini B12, uye 51 muzana vaiva nekwakakwirira ye homocysteine. Zvose zvakaderera mavitamini B12 uye yakakwirira ye homocysteine inofungidzirwa yakazviisa pangozi yehutano hwemwoyo.
Chidzidzo chakabudiswa muna Annals of Nutrition & Metabolism chakaongorora hukama pakati penguva refu yezvokudya zvekudya zvakasvibiswa uye uremu hwehuviri uye yakawana kuti mumuviri mass index (BMI) yakanga iri pasi pehuwandu hunorema huwandu mune 14.7 muzana yevarume uye 25 muzana yevakadzi. Vanenge makumi matatu kubva muzana zvevakadzi vane pasi pemakore makumi mashanu (45) vaiva nemakore ekuzadzisa amamorrhea (kusavapo kwekuenda kumwedzi), kunyanya avo vanodya 90 muzana kana zvimwe zvokudya zvakasvibirira.
Zvokudya Zvabvumirwa
Kuti uwane kuti zvii zvinowanzodyiwa pazvokudya zvekudya zvakasvibirira, verengai uwandu hwezvokudya kuti udye pane zvokudya zvakasvibirira zvekudya .
Zvokudya Zvokudzivisa
Mimwe mbesa yakasvibiswa inogona kudyiwa mushure mokunge yave yakasvibiswa uye yakasimuka, asi zvimwe, zvakadai semafungiro, soy, uye mahavha, zvinonzi hazvina ngozi kudya.
Zvimwe zvokudya zvekudzivirira pazvokudya zvekudya zvisikwa zvinosanganisira:
- Buckwheat greens
- Mushroom
- Peas
- Mbatata
- Rhubarb mashizha
- Taro
- Muchava uye mupfudze wekassava
- Parsnips
Zvokudya Zvokudya Zvakagadzirwa Sei?
Kunyura uye Kukura. Mahesera, mazai, marimu, uye mbeu dzine enzyme inhibitor iyo inowanzoparadzwa nekubika.
Mishonga inogona kusunungurwa nokuidya (kukura) kana kuidziridza.
Kumera kunosanganisira kupinda mumvura kwenguva yakati. Kunyange zvazvo nguva yekusimudza yakakurudzirwa yakasiyana kubva maawa maviri (pamakwenzi) kusvika kune rimwe zuva (kune maharia), vamwe vezvokudya zvinokambaira vanoti kuvhara kweusiku kwakakwana uye kunowedzera. Zvakakosha kutanga nemakwenzi akaoma, mbesa, zvichida mbeu dzehupenyu, nyemba, maruva, kana marimu.
Shenesa nyemba, marimu, marumisi, kana mbeu uye nzvimbo mune chigadziko chegirazi. Wedzera mukanze yekupisa yakachena mvura yekuvhara uye gonhedza pakushambidzika kwemaawa usiku. Muchi chibage, zvisinei, zvinoda maawa makumi maviri nemaviri.
Rinya nguva shomanana usati washandisa.
Kukura. Mushure mekumera, mbeu, nyemba, uye legumes zvinogona kukura. Mushure mekunge vachinwa muchitsauko chekupedzisira chekugadzira, vaise mumudziyo wekukura. Vasiya pavanenge vari kutonhorera kwemazuva anokurudzirwa. Mbeu, nyemba, kana legume ichazaruka uye mutsva uchakura kubva pauri. Sungai mitsara yakasvibirira kana mbeu uye gadzira zvakanaka. Inogona kuchengetwa mumudziyo usina kudzivirira mukati mefiriji kwemazuva mashanu.
Dehydrating. Zvokudya zvinogona kupisa, zvisati zvadarika 118 F, vachishandisa chidimbu chemichina inonzi dehydrator yekufananidza zuva-kuoma. Dhehydrators akavharwa nemadziro ane moto wezvinhu zvinopisa zvokudya pakushisa. Mufudzi mukati memvura inotonhora inoputira mhepo inodziya kudarika zvokudya, iyo inopararira pane trays. Dehydrators inogona kushandiswa kugadzira mazambiringa akaoma, sundried tomato, kare chips, crackers, chingwa, croutons, uye michero yematehwe.
Kuchengeta. Zvokudya zvinogona kusanganiswa kana kusarudzwa uchishandisa zvokudya zvinogadzirwa kana kuti blender kuti zviite mapeji e smoothies, pesto, soup, hummus.
Fermenting. Zvokudya zvakasvibisa zvinosanganisira sauerkraut, yogashi yakasvibirira yogashi, yakasvibiswa macadamia nut cheese, uye kimchi.
Juicing. Miti nemichero zvinogona kuva juiced.
Zvishandiso Zvishandiswa Kugadzirira Zvokudya Zvokudya
- Blender - kuita smoothies, soup, micki misi
- Chirwere chemazuva - kuchengetedza panguva yekupisa kuti zvokudya zvinogara pasi pe 118 F
- Dehydrator - chidimbu chemidziyo inogona kupisa mhepo inopisa kuburikidza nekudya kuti kuwedzere zvimwe zvakaoma, chewiness, kana kuti crispness kuzvokudya
- Juicer
- Mini-blender - yekuchera kana kudya zvishomanana zvezvokudya
- Food processor
- Mhepo Yakasvibirira - inoderedza mhodzi kuva maumbirwo akaoma
- Zvirongo zvakakura kana tereys kuti dzive uye dzikame mbeu, mbeu, uye nyemba
- Mason jars kana michina
Ndezvibereko Zvine Mvura Uye Mishonga Inodya Zvokuchengetedza Here?
Imwe yezvinonyanya kukosha vanhu vane chikafu chekudya chakasviba ndiyo njodzi yekushaya simba kwekudya, zvakadai sevhitamini B12, vitamini D, iron, zinc, uye omega-3 fatty acids . Zvokudya zvakasvibirira zvekudya zvakasanganiswa nechepasi pfupa mashoma.
Zvimwe zvekudya zvinowedzera kudyiwa mushure mokubika nokuti chikamu chefiber chinoputsika. Semuenzaniso, tomate yakabikwa ane katatu kusvika mana pakuwedzerwa lycopene kupfuura tomate yakasvibirira. Nhamba yemakwenzi mu broccoli inonzi sulforaphanes inowedzera apo broccoli inowedzerwa pa 140 degrees Fahrenheit.
Zvimwe zvokudya zvakasvibirira zvakakwirira mumakori, mafuta, uye shuga.
Kubika kunodzivirira kubva kuzvirwere zvinotakura zvokudya (zvakadai seE.coli). Chikafu chekudya chakasvibiswa hachina kukurudzirwa kuvakadzi vane pamuviri, vana, vakwegura, vanhu vane masimba masimba asina simba, uye avo vane zvirwere.
Vanhu vane hypoglycemia kana chirwere cheshuga vanofanira kushandisa kungwarira pazvokudya zvakasvibirira zvekudya. Kunyange zvazvo antioxidants, miriwo, uye fiber zvingava zvinobatsira, kunyanya kuwedzerwa kwejusi kunogona kukuvadza mamiriro acho ezvinhu.
Vanhu vane nhoroondo yezvinetso zvekudya kana avo vari pasi pehutano vanofanira kubvunzurudza mutarisiri wavo wehutano vasati vamboedza zvokudya zvakasvibirira zvekudya.
Shoko Rinobva
Izvo zvekudya zvekuAmerica zvakaderera muzvibereko nemiriwo uye ine zvakawanda zvezvipfuwo nemishonga yakagadzirwa. Kuwana michero yakawanda, miriwo, uye zvimwe zvekudya zvekudya mukati memafuro edu zvinogona kudzivirira pane dzimwe zvirwere.
Nepo vazhinji vedu tichigona kubatsirwa nekudya zvekudya zvakasiyana-siyana, kunamatira makumi manomwe kubva muzana kana kupfuura zvinodyiwa zvakadyiwa zvekudya zvingada kushanda nesimba uye kune zvimwe zvipingamupinyi (zvakadai sezvipingamupinyi zvekushaya simba kwevhitamini B12, kushaya vitamin D, kukwirira homocysteine, chirwere chekudya, uye kushaya uwandu), saka kana iwe uchifunga nezvekuedza kudya, taura nemudzidzisi wako wehutano kuti aone kana iri chirongwa chakanaka chokudya iwe.
Kana iwe uchida kudya zvimwe zvakasvibirira zvekudya zvekudyisa asi usingadi kuenda kune zvakakwana zvakadyiwa zvekudya zvekudya, tanga zvishoma nezvishoma nekubatanidza imwe kana zvimwe zvekurima yemiriwo yakasvibirira muzvokudya zvako uye uwane muyero unoshanda zvakakunakira iwe .
> Sources:
> Fontana L, Shew JL, Holloszy JO, Villareal DT. Pfufupa pfupa mune zvidzidzo pazvokudya zvemazuva akawanda zvakasvibira. Arch Intern Med. 2005 Mar 28; 165 (6): 684-9.
> Koebnick C, Garcia AL, Dagnelie PC, Strassner C, Lindemans J, Katz N, Leitzmann C, Hoffmann I. Kushandiswa kwenguva refu kwezvokudya zvekudya zvisina kumira kunobatanidza serumusi yakanaka yeLDL cholesterol uye triglycerides asiwo nepamusoro pe plasma homocysteine uye low serum HDL cholesterol muvanhu. J Nutriti. 2005 Oct; 135 (10): 2372-8.
> Koebnick C, Strassner C, Hoffmann I, Leitzmann C. Migumisiro yezvokudya zvekudya zviduku zvakasara pahutano hwemuviri nekuenda kumwedzi: migumisiro yeongororo yemibvunzo. Ann Nutriti Metab. 1999; 43 (2): 69-79.
Zvinonzwisisika: Mashoko anowanikwa pane ino yepaiti inoitirwa zvinangwa zvekudzidzisa chete uye haisi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.