Abincin don gujewa

Ga alama a gare ni cewa yawancin labaran da na rubuta game da abin da YA KAMATA ku ci don kada ku yi rashin lafiya, jin dadi, rasa nauyi ... , ƙara sukari ko emulsifiers) fiye da samfuran ƙarshe waɗanda ke ɗauke da su.

A yau na yanke shawarar magance wannan yanayin kuma na tattara saman mafi yawan abincin da basu da lafiya wadanda yakamata a kiyaye su bisa ka'ida ko rage su a cikin abinci idan kanaso kara bunkasa damar samun lafiya da tsawon rai.

Tabbas, fasahar zamani na masana'antar abinci tana ba mu dacewa da yawa. Amma da wane farashi? Samfuran masana'anta a cikin dakin gwaje-gwaje na kimiyya yana ba ku damar rage farashi: don haka sauƙaƙe samarwa da yawa, rage yawan amfani da sinadarai "na halitta" mafi tsada, haɓaka rayuwar shiryayye na kaya.

Ee, a gefe guda, fa'ida ga masana'anta, kamar yadda suke faɗi, a bayyane yake. Amma a sakamakon duk waɗannan magudin "samarwa", yawancin samfuran suna cike da abubuwa masu haɗari kuma suna da ƙarancin ƙimar abinci mai gina jiki. Kuma sau da yawa, kamar yadda bincike da yawa ya tabbatar, suna kuma haifar da cututtuka marasa daɗi da matsalolin kiwon lafiya, ciki har da gajiya, nauyi da yawa da rashin jin daɗi na gaba ɗaya.

Jerin abincin da basu da lafiya

Waɗannan abincin ba kawai marasa amfani bane don lafiyar ku, amma kuma suna iya zama masu haɗari. Tabbas, wannan ba cikakken lissafi bane. Amma idan kun daina saye da cin aƙalla waɗannan abinci, tuni zaku ɗauki babban mataki zuwa ga ƙoshin lafiya da ƙoshin lafiya.

1. Abincin gwangwani

Layin gwangwani yawanci ya ƙunshi bisphenol A (BPA), estrogen na roba wanda ke haifar da matsaloli na lafiya da yawa daga lafiyar haihuwa zuwa cututtukan zuciya da jijiyoyin jini, da ciwon sukari da kiba.

Nazarin ya nuna cewa mafi yawan mutane suna da bisphenol fiye da yadda za'a saba, wanda zai iya haifar da danniyar maniyyi da kuma samar da hormone.

Daga cikin wasu abubuwa, wannan abin ban tsoro ne saboda BPA tana shafar al'ada, yana haifar da balaga, wanda ke haifar da sakamako mai yawa na tsawon lokaci (alal misali, yana ƙara haɗarin cutar kansa na gabobin haihuwa).

Mutum na iya ƙunsar har zuwa microgram 25 na BPA, kuma wannan adadin na iya yin tasiri sosai a jikin mutum, musamman ma matasa.

Tukwici: Zaɓi kwantena na gilashi maimakon abincin gwangwani ko, idan zai yiwu, yin gwangwani da abinci da kanku ta zaɓar gwangwani marasa BPA. Sai dai in an bayyana takamaiman akan tambarin, mai yiwuwa samfurin ya ƙunshi bisphenol A.

2. Kayayyaki masu launi da launukan abinci

Dukanmu mun ga abubuwa fiye da sau ɗaya da aka nuna tare da teku na abinci masu launi masu haske waɗanda ke da kyau musamman ga yara. Duk da haka, ba duka ba, lokacin amsa tambayar "Waɗanne samfurori ne suke cutar da lafiyar ɗan adam", kira cute gummies ko gummy bears na inuwar thermonuclear.

Gaskiyar ita ce a mafi yawan lokuta, launuka masu wucin gadi masu illa ga jiki. An yi bincike mai yawa kan hanyar haɗi tsakanin launuka na wucin gadi da haɓaka da damuwa a cikin yara.

Misali, Brian Weiss, farfesa a Sashen Kula da Muhalli a Jami'ar Likita ta Jami'ar Rochester, wanda ya yi nazarin batun tsawon shekaru, yana goyon bayan hana launuka masu wucin gadi. Kamar sauran sauran masana kimiyya a wannan fanni, yayi imanin cewa akwai buƙatar ƙarin bincike, musamman tasirin fenti akan kwakwalwar yaro. Yana da mahimmanci a lura cewa wasu launuka na wucin gadi suma ana sanya su azaman kankara.

Tukwici: Yi wa yara zaƙi a gida kuma yi amfani da launuka na halitta kamar su 'ya'yan itace, etsan ruwa, turmeric da sauran abinci kala-kala!

3. Abinci mai sauri

Sau da yawa, abubuwan da aka ƙera don yin samfuri mai rahusa, haɓaka dandano, da haɓaka rayuwar shiryayye suna juya jerin abubuwan sinadarai cikin rahoton sinadarai. Ice cream, hamburgers, buns, biscuits, fries na Faransa… Na yi mamakin cewa sarkar abinci mai sauri yana da sinadarai sama da 10 a cikin soyayyen: dankali, man canola, man waken soya, mai soyayyen soyayyen hydrogen, Abincin naman sa (alkama da abubuwan da aka samo), citric acid, dextrose, sodium acid pyrophosphate, gishiri, man masara, TBHQ (manyan butyl hydroquinone) da dimethyl polysiloxane. Kuma ina tsammanin kawai dankali ne, man kayan lambu da gishiri!

Majalisar: Idan yara suna son fries “kamar daga sanannen gidan cafe”, dafa su da kanku. Dankali, man kayan lambu (zaitun, sunflower, masara - abin da ka zaba), gishiri da dan karamin laulayi duk kana bukatar girki. Hakanan yake ga yara ƙaunatattu, hamburgers da cheeseburgers. Yi burodin burger ɗinka (zaɓi cikakken garin hatsi wanda ya dace da ƙa'idodin muhalli na duniya: babu takin zamani, masu haɓaka ci gaba, magungunan ƙwari ko magungunan kashe ciyawa da aka yi amfani da su lokacin shuka hatsi), ko siyan kayan da aka shirya (sake, tare da alamar da ta dace akan kunshin). Yi amfani da naman da aka niƙa a gida maimakon siyarwar kayan masarufi. Hakanan maye gurbin ketchup da mayonnaise da kayan miya na gida.

4. Kayan naman da aka sarrafa

A wannan lokaci, na sake maimaita "labarai" daga Hukumar Lafiya ta Duniya, wanda a cikin 2015 ya rarraba kayan naman da aka sarrafa a matsayin ciwon daji. A wasu kalmomi, naman da aka sarrafa ya tsaya daidai da irin waɗannan "sha'awa" masu lalata kamar barasa da sigari.

Chemicals da masana’antu ke amfani da su don sarrafa nama daban -daban (ko gwangwani, bushewa ko shan sigari) an yi musu alama da “alamar baki” daga WHO. Masana sun ce gram 50 na tsiran alade ko naman alade yana ƙara haɗarin kamuwa da cutar sankarar hanji - da kashi 18%.

Duk da haka, kada ku dame nama bisa manufa (wanda aka saya daga manomi kuma a yanka a cikin blender a zahiri sa'a daya da suka wuce) tare da kayan naman da aka sarrafa. Nama na yau da kullun (ba tare da masu kiyayewa ba, dyes, masu haɓaka dandano) baya cikin nau'in samfuran cutarwa ga jiki.

Majalisar: Idan ba za ku iya rayuwa ba tare da tsiran alade ba, ku sanya su da kanku ku daskare su daga baya. Wannan tsari ne mai sauki, kuma zaku sami adadi mai yawa na girke-girke akan youtube.

5. Sauces da sutura don salads da sauran abinci

Lafiyayyen abinci mai ɗanɗano kamar salatin sabbin kayan lambu ana iya lalacewa ta hanyar dandana shi da miya da aka siya, kamar su:

Kaisar kayan miya

Ga sinadaran wannan sutura daga masana'anta guda ɗaya misali: man waken soya, distilled vinegar, apple cider vinegar, cuku, ruwa, gishiri, busasshen tafarnuwa, babban fructose masara syrup, sorbate potassium, sodium benzoate, ethylenediaminetetraacetic acid (EDTA), kayan yaji, anchovies - abin burgewa, ba haka bane?

Tashar gas "Tsibiri Dubu"

Sinadaran: man waken soya, barkono barkono (tumatir, syrup masara, vinegar, gishiri, kayan yaji, kayan zaki na halitta, tafarnuwa, albasa, citric acid), distilled vinegar, high fructose masara syrup, marinade (cucumbers, high fructose masara syrup, vinegar, sugar , gishiri, tsaba mustard, busasshen ja barkono, xanthan danko), gwaiduwa, ruwa, gishiri, kayan yaji, busasshen albasa, propylene glycol alginate, ethylenediaminetetraacetic acid (EDTA), danko xanthan, busasshen tafarnuwa, paprika, barkono barkono. Shin akwai abubuwa da yawa don miya mai sauƙi?

Ina da tambaya ga wadanda suke yi, a ma'anar cin wadannan biyun: me yasa? Bayan duk wannan, yin, alal misali, mayonnaise da aka yi a gida, yana da sauƙi sosai. Ba a ambaci biredi dangane da mai na kayan lambu.

Majalisar: Idan lokaci ya baka tsoro game da yin kayan miya a cikin gida, koma zuwa manhaja ta hannu. Akwai girke-girke da yawa na biredi da suttura, wanda ba zai wuce minti 1 da dafawa ba.

6. Margarin

Ana iya ganin wannan samfurin sau da yawa a cikin girke-girke na dafa abinci, kuma mutane da yawa suna zaɓar amfani da shi tare da man shanu. Wasu sun ce margarine da man shanu cikakken ma'ana ne. Wasu suna da'awar cewa margarine yana ba da samfura mai daɗi da ɗanɗano mai haske. Har yanzu wasu suna fatan samun fa'idodin tattalin arziki na zahiri, saboda margarine yana da rahusa fiye da man shanu mai kyau.

Bambanci tsakanin margarine da man shanu ya ta'allaka ne kawai a cikin ƙimar ɗanɗano da farashi. Ka tuna cewa a yawancin ƙasashen Turai, doka ta hana a daidaita marufi tsakanin samfuran biyu.

Dukan mummunan nuance yana mai da hankali a cikin hydrogenation na fats a cikin aiwatar da yin margarine. Domin kwayoyin acid fatty acid na samfurori su kasance masu cike da kwayoyin hydrogen (wannan wajibi ne don canza kitsen kayan lambu na ruwa zuwa masu ƙarfi), dole ne a mai da su zuwa zafin jiki na 180-200 ° C. A wannan yanayin, wani ɓangare na da unsaturated m acid an canza zuwa cikakken (canza).

Masana kimiyya sun daɗe da kafa hanyar haɗi tsakanin amfani da mai da ƙwayar cuta, kiba, da ci gaban cututtukan zuciya da na kansa.

Misali, 'yan ƙabilar Daniya, sun daɗe da haɗa ƙwayoyin mai a cikin jerin abinci mai ƙoshin lafiya. Sunyi matukar birge da "rikodin rikodin" na ƙwayoyin mai wanda har shekaru 14 da suka gabata wata doka ta fara aiki a cikin Danemark wanda ya iyakance adadin ƙwayar mai zuwa 2% na yawan kitse a cikin samfurin (don kwatantawa, 100 g na margarine yana ƙunshe 15 g na kayan mai).

Majalisar: Idan za ta yiwu, rage yawan shan mai a cikin sigar margarine. Samu adadin lafiyayyun kitse da kuke buƙata daga wasu abinci. Ka tuna cewa 100 g na avocado ya ƙunshi gram 20 na mai, da ƙwai ƙwai a cikin man zaitun (nemi zaɓuɓɓukan da suka dace don soya) suna da daɗi kamar waɗanda ke cikin man shanu ko margarine. Idan ba za ku iya ƙin margarine ba, sayi samfuri tare da rubutun “margarine mai taushi” akan marufi. A wannan yanayin, yuwuwar gano fatsin hydrogenated a cikin samfurin ya fi yadda lokacin siyan “mashaya” na margarine na yau da kullun.

7. Farar burodi da kayan gasa

Abin da za a ɓoye, burodin “yankakken” watakila shi ne baƙo mafi yawa a kan teburin abincin dare. Tare da shi, abincin rana yake ciyarwa, abinci ya zama "karara" kuma mai ɗanɗano, kuma idan kun sanya jam ko cakulan cakulan akan tarin burodi mai ɗumi da dumi, kun sami kayan zaki mafi daɗi a duniya the Wannan shine ra'ayin yawancin mutanen da abincin yau da kullun ya haɗa da gurasa mai sauƙi na "yanka".

Masana harkokin abinci na da ra'ayi daban-daban akan haka. Suna da'awar cewa masu son farar biredi da kayan fulawa masu daraja sun fi kamuwa da ciwon suga ko kiba daga likitoci.

Garin alkama mafi girma ya hada da sitaci da alkama - wanda aka gyaru, ingantaccen gari ba ya ƙunshe da ras da zare mai amfani ga jiki.

Bugu da ƙari, mutanen da ke da rashin haƙuri na alkama, cin abinci na hatsi (alkama, sha'ir, hatsin rai, hatsi, gero) na iya fuskantar bayyanar irin waɗannan cututtuka marasa kyau kamar flatulence, ciwon ciki, ciwon haɗin gwiwa, da dai sauransu.

White gurasa yana da babban glycemic index. Tare da shiga cikin jiki, matakin glucose a cikin jini yana tashi cikin sauri, kuma, a sakamakon haka, samar da babban adadin insulin. Saboda insulin ne ba a aika da carbohydrates don ciyar da hanta da tsokoki ba, amma don adana su a cikin wurin ajiyar mai.

Majalisar: Sauya burodin gari mafi kyau da kayan da aka toya. Hakanan kula da ruwan toka da launin ruwan kasa. Hanya ɗaya ko wata, kiyaye adadin da aka ci (idan kun cinye kusan 2000 kcal a kowace rana, to ya kamata a sami kusan 50 g na carbohydrates a kan faranti, kuma 100 g na farin burodi ya ƙunshi 49 g na carbohydrates).

8. Chocolate sanduna

Da farko, ya kamata a fahimta cewa cakulan mai duhu da aka yi shi da kyawawan kayan ɗanɗano da sandunan cakulan ba iri ɗaya bane. Wasu “murabba’ai” na abinci mai ɗaci (daga kashi 70% na koko a cikin abun) a kowace rana ba zai cutar da lafiyayyen mutum ba (ƙari ma, wake koko da ke samar da abinci mai inganci kyakkyawan antioxidant ne). Amma sandunan cakulan (a nan ba za a iya samun abubuwan da ke '' dama '' ba), an ƙara su da ƙwaya, kwayoyi, popcorn da sauran kayan ɗorawa, ba za su ba da wani kyakkyawan sakamako ba (yawanci, suna ƙunshe da abin da ake buƙata na sukari na yau da kullun).

Kar ka manta cewa mafi yawan adadin sukari a kowace rana shine 50 g (teaspoons 10). Kuma har a wannan lokacin, a cikin 2015, WHO ta ba da shawarar barin fiye da 10% na yawan kuzarin da ake amfani da shi a kowace rana a cikin abincinku don rabon sugars na kyauta, sannan kuma gaba ɗaya ƙoƙarin rage adadin sukari a cikin abincin zuwa 25 g (cokali 5 ).

Majalisar: Idan rayuwa ba tare da cakulan kamar ba zata yiwu ba, zabi duhu cakulan ba tare da wani ƙari ba. Saboda takamammen ɗanɗanar sa, da wuya ka iya cin abinci da yawa, amma siginar da ake buƙata ga ƙwaƙwalwa game da karɓar kayan zaki da za a ci ɗin za a aika.

9. Abin sha mai zaki

Da yawa daga cikinmu ba mu cika kulawa da abin sha yayin da muke yin abincinmu ba. Amma a banza! A cikin lita 1 kawai na sanannen soda mai ruwan kasa, akwai kusan g 110 na sukari, a cikin akwati ɗaya na ruwan inabin da aka sake gyarawa a yankin na 42 g na sukari. Waɗannan su ne adadi masu mahimmanci, la'akari da cewa ba a ba da shawarar wuce ƙimar 50 g a kowace rana.

Bugu da kari, yana da mahimmanci a tuna cewa abubuwan sha masu sikari a wata hanya suna shafar ci - suna sanya jin daɗin jin daɗi da kuma tayar da sha'awar cin wani yanki na “wani abu mai daɗi”.

Majalisar: Kawar da soda mai sikari daga abincinka. Gasar motsa jiki da ruwan inabi da aka shirya a gida na iya zama kyakkyawan madadin. Ka tuna cewa sabbin ruwan 'ya'yan itace suna cike da adadin kuzari. Tsarma "sabo" mai tsaftataccen ruwa - wannan zai taimaka rage adadin sukari a cikin abun.

10. Shaye-shayen giya

An faɗi abubuwa da yawa game da haɗarin giya, duka masu rauni da masu ƙarfi. Haɗarin haɗari, raunin da ya faru a cikin gida, ci gaban cututtukan zuciya da jijiyoyin jini, cutar hanta, ciwon daji - jerin me yasa giya ta kasance cikin nau'ikan abinci mara ƙoshin lafiya ana iya ci gaba na dogon lokaci.

An yi imanin cewa busassun jan giya ba shi da illa ga lafiya, kuma yana iya ma taimaka magance wasu cututtukan zuciya da jijiyoyin jini. Amma masana ilimin narcologists sun tabbatar da cewa babu wani abu kamar amintaccen magani. Idan an girka shi, da wuya ya wuce 15-20 ml. Amince, mutane ƙalilan zasu iya iyakance kansu da cokali biyu na giya…

Majalisar: Cire ko rage zuwa mafi yawan shan giya. Masana ilimin narcologists sun ba da shawarar sosai cewa kada su wuce ƙa'idar lita 8 na giya mai tsabta a kowace shekara ga maza (30% ƙasa da mata). Ka tuna cewa giya tana da yawan adadin kuzari (100 ml na busassun jan giya ya ƙunshi kusan 65 kcal), kuma yana daɗa motsa sha'awar.

Me yasa tarkacen kayan abinci yake da nishadi

Yarda, mutane kaɗan ne da ƙarfe 2 na son cin broccoli ko ganyen koren salatin kore. Don wasu dalilai, ana zana hoto daban -daban a kaina - kuma akan sa, mafi kyau, apple ko ayaba.

Dadi yana nufin cutarwa, ɗanɗano na nufin amfani. Mutum sau da yawa yakan ji irin waɗannan maganganun game da abinci. Me yasa fries daga kafe mai saurin abinci yake da kamshi, kwakwalwan da ke cikin gwangwanin zai iya zama mai taushi, da sandwich mai farin gurasa tare da madara mai ƙamshi ba tare da gangan sun rufe idanunka daga jin daɗi ba?

Akwai aƙalla amsoshi biyu. Na farko, an tsara mutum cikin juyin halitta don cin abinci wanda ke ba da tabbacin karuwa a cikin matakin hormone dopamine (alhakin farin ciki, gamsuwa, yanayi mai kyau) a cikin jiki, kuma yana taimakawa wajen tsira a cikin mawuyacin yanayi. Kuma wannan, mafi yawan lokuta, shine abinci mai yawan kalori. Abu na biyu, masana'antun sun haɗa da abubuwan da ke cikin abubuwan cutarwa amma samfuran daɗaɗɗa waɗanda ke sa ɗanɗanon samfurin ya zama mai yuwuwa, kuma daidaito ya zama mai daɗi sosai. Kuma sau da yawa fiye da haka, waɗannan ba kawai kwasfa na vanilla ko koko wake ba, amma dandano (kamar mutumin da ke da mafi kyawun tunanin zai iya tunanin), masu haɓaka dandano, dyes, sugar, gishiri, masu kiyayewa.

Itivearin abinci mafi haɗari ga jiki

Yin nazarin abubuwan da ke tattare da kayan abinci masu cutarwa, za ku iya jin kamar likitancin gaske. Kuma ma'anar a nan ba a cikin neman "mai ba da kaya" na bitamin, micro- da macro-elements, abubuwan gina jiki a kan lakabin. Gaskiyar ita ce, a kan samfurin, wanda, zai zama alama, ya kamata ya ƙunshi nau'i biyu ko uku, an rubuta jerin layi da yawa.

Idan ka sami akalla ɗayan waɗannan abubuwan haɗin a cikin samfurin, yi la'akari da ba da shi. Har ila yau, ka tuna cewa abubuwan haɗin kai sau da yawa suna aiki tare tare da juna, kuma tasirinsu mara kyau a jiki na iya bayyana bayan ɗan lokaci kaɗan.

• E-102. Cheapan tsararren roba mai ƙarancin roba (yana da launi mai launin rawaya-zinariya). Ana amfani dashi wajen kera abubuwan sha, yoghurts, miyan nan take, waina.
• E-121. Wannan bangon ja fenti ne. Af, a cikin Rasha an haramta wannan ƙarin abincin.
• E-173. Yana da aluminum a cikin nau'in foda. Mafi sau da yawa ana amfani dashi don yin ado da kayan kamshi. A cikin Rasha, an hana amfani da wannan abin adanawa don amfani.
• E-200, E-210. Ana ƙara sorbinic da benzoic acid a cikin samfuran samfuran, rayuwar shiryayye wanda dole ne a yi muddin zai yiwu.
• E-230, E-231, E-232. Galibi a bayan waɗannan sunaye shine phenol, wanda ke da iko don sanya fruitsa fruitsan itace suyi haske kuma su tsawaita rayuwa har zuwa tsawon lokacin da zai yiwu.
• E - 250. Sodium nitrite ba kawai mai kiyayewa ba ne, amma har ma mai launi. Ana iya samuwa a kusan dukkanin nau'o'in sashen nama, inda ake sayar da kayayyakin da aka sarrafa: sausages, sausages, naman alade, nama. Idan ba tare da wannan sinadari ba, samfurin zai yi kama da "launin toka" a zahiri da ma'anar kalmar, za a adana shi har tsawon kwanaki biyu a mafi yawan kuma zai sami babban darajar sha'awar kwayoyin cuta.
• E-620-625, E 627, E 631, E 635. Monosodium glutamate sinadarin analog ne na glutamic acid (godiya gare shi, 'ya'yan itace ko kayan marmari da aka tsince daga reshe yana wari da ƙanshi). Wannan sinadarin yana haɓaka dandano da ƙanshin samfurin. Haka kuma, kusan kowane samfurin - daga tumatir zuwa kirfa.
• E-951. Yana da maye gurbin sukari mai wucin gadi wanda ake kira aspartame. Ana amfani dashi galibi a masana'antar yin burodi, wajen samar da abinci mai sha mai ƙumshi, cingam, yoghurts.
• E-924. Tare da taimakon potassium bromate, burodin ya zama mai laushi, iska kuma kusan narkewa a cikin baki.
• Man kayan lambu na hydrogenated. Ana amfani da wannan sinadarin don ƙara rayuwar rayuwar samfurin, don kiyaye tsarinta da fasalin sa canzawa. Nemi shi cikin margarine mai tauri, muesli, pizza, kayan gasa.