Ukutya okukrwada: Ezona fom ziBalulekileyo zokutya okukrwada

Isondlo sokutya okukrwada singaphezulu kunokutya nje. Yindlela yayo yokuphila kwaye – ukuba iphunyezwe ngokuchanekileyo – isempilweni kakhulu. Abantu abaninzi baxela impumelelo yokuphilisa phantse engakholelekiyo kunye neentlobo ngeentlobo zezifo. Ngaphezu koko, ukutya okukrwada akukho nto imnandi, kuba yonke into ngoku ifumaneka kumgangatho wokutya okukrwada - ukusuka kwisonka ukuya kumaqebengwane kunye neetareti ukuya kwipasta kunye netshokolethi. Ke nabani na ocinga ukuba ukutya okukrwada kuthetha ukwenza ngaphandle akukafiki.

Ukutya okukrwada kunye nesondlo sokutya okukrwada: Imbali

Ugqirha waseSwitzerland uMaximilian Bircher-Benner (1867 - 1939) uthathwa njengomseki wokutya okuluhlaza kunye nokutya okuluhlaza kumazwe athetha isiJamani. U-Bircher-Benner uye wafumana ulwazi kunye nokuxabisa amandla okuphilisa eziqhamo kunye nemifuno eluhlaza ngokusebenzisa imifuniselo ngexesha le-jaundice.

Ugqirha wajonga abelusi baseSwitzerland kunye nabelusi ezintabeni kunye nokutya kwabo okulula ngelixa besempilweni entle. Ekugqibeleni, wakhuthaza ingcamango yokuba ukutya kwezityalo kugcina amandla elanga kwaye kukhuphe kwakhona emzimbeni womntu. Wabhekisela kukutya kwezityalo "njenge-accumulators yelanga".

Inkcazo yokutya okukrwada

Ngokusisiseko, kukho umgaqo omnye wesithupha wesondlo sokutya okukrwada:

Nantoni na inokutyiwa okoko nje ingekatshisi ngaphezu kwama-40 ukuya kuma-42 degrees. Eli qondo lobushushu limele into ebizwa ngokuba ngumda wefiva. Ngenxa yokuba iprotheni eshushu ngaphezu kwe-42 degrees denatures - ubuncinane emzimbeni womntu xa unomkhuhlane. Abantu bayafa kule meko kwaye ke kucingelwa ukuba oku kunjalo nakwizityalo, iziqhamo kunye nemifuno.
Kodwa abantu abatya ukutya okukrwada bafuna ukutya ukutya “okuphilayo,” ukutya okuzele ngamandla abo abalulekileyo. Kuba kungoko kuphela apho la mandla obomi anokuthi adlulele kwabo - ngoko kuthiwa - ngubani otya ukutya? Ngokwahlukileyo kukutya okukrwada, ukutya okuphekiweyo kufile, yaye kuphelelwe ngamandla. Ke akakwazi ukunikela nangabuphi na ubunzima kwaye ke akukho mpilo. I-apile yasentsomini idla ngokucatshulwa njengomzekelo okholisayo, apho - ukuba ubungcwabile - umthi wama-apile uya kuhluma. I-Applesauce, ngakolunye uhlangothi, ayinakuze ikhule ibe ngumthi (nokuba kusekho imbewu kwi-sauce).

Kukuphi ukutya kukutya okukrwada?

Ukutya okukrwada ke ngoko kunokubandakanya konke ukutya okunokutyiwa kukrwada okanye kutshiswe ukuya kutsho kuma-42 degrees. Oku kuquka:

• isithelo
• imifuno
• iisaladi
• amantongomane
• iimbewu zeoyile
• Ukutya
• iinkozo zobuxoki
• izityalo zasendle

Ezinye iimbotyi zikwimo yokuhluma, umz. B. ihlumelo lembotyi yomung
Iimveliso zezilwanyana zikwadityaniswe nokutya okukrwada okungeyo-vegans - nangona inyama, intlanzi, kunye nokutya kwaselwandle ngokuqinisekileyo “ayisaphili,” nokuba ungaphakathi komda womkhuhlane okanye awukho.

Kuba kukho iimbono ezininzi ezahlukeneyo malunga nendlela isondlo sokutya esikrwada ekufuneka senziwe ngayo, okokuqala isishwankathelo seendlela eziqhelekileyo zokutya okukrwada:

Iintlobo zesondlo sokutya okukrwada

Phantse zonke izidlo zingaphunyezwa ekrwada.

• Ukutya kokutya okukrwada kunokuba yi-vegan. Emva koko ukutya okukrwada kudityaniswe ngokusuka kukutya okusekelwe kwizityalo.
• Ukutya kokutya okukrwada nako kusenokuba yimifuno kwaye kuqulathe iimveliso zobisi ekrwada (ibhotolo ekrwada, ubisi olukrwada, itshizi yobisi ekrwada, njalo njalo) namaqanda akrwada.
• Ukutya okukrwada kungaquka inyama ekrwada nentlanzi kwaye kwezinye iimeko izinambuzane.

Stone Age ukutya ekrwada okanye culinary ukutya ekrwada

Nditsho neentlobo ezintathu zesondlo sokutya okukrwada ezikhankanyiweyo nganye inokwahlulwa ngakumbi. Kuba zonke zinokuba yi-privaval / Stone Age okanye zenziwe ngokwemigaqo yokupheka. I-Primeval/Stone Age ithetha ukuba ukutya okukrwada kutyiwa kungalungiswanga kangangoko kunokwenzeka, ngeli lixa ngokwemigaqo yokupheka oku kulandelayo kuthetha:

Culinary ukutya ekrwada

I-spaghetti, i-lasagne, amadombolo, izitya zerayisi, isuphu eneedombolo, ipayi enesosi, iisangweji, iibhegi zetswele, i-spring rolls, iikeyiki, kunye neetarts - konke oku kukutya okukrwada - ukutya okukrwada okuphekiweyo!

"Culinary" ithetha "enxulumene nekhitshi / ubugcisa bokupheka". Olu hlobo lwesondlo sokutya okukrwada ke ngoko lufanelekile kubantu abathanda ukupheka. Ewe, akusekho kupheka ngoku. Kodwa usebenza ngezixhobo ezininzi zasekhitshini kwaye unokuzisebenzisa ukwenza izitya ezininzi ezinomdla, ezisempilweni.

Izixhobo zaseKitchen kwiCulinary Raw Food

Ezi zixhobo ngokukodwa zisetyenziswa rhoqo ekuphekeni kokutya okukrwada:

• i-blender yokusebenza ephezulu
• I-Dehydrator (umzekelo, i-Sedona)
• Ijusi (Ijusi ecothayo)
• umsiki ojikelezayo

Izixhobo zasekhitshini ongasayi kuzifuna kwixesha elizayo

Endaweni yoko, ngoku unokugcina ezi zixhobo zilandelayo zasekhitshini kwigumbi eliphezulu okanye kwigumbi elingaphantsi:

• isitovu
• i-oveni
• microwave
• umphunga
• uxinzelelo cooker
• Umenzi wesonka
• Iipani
• umpheki weqanda
• ifryer njl.

I-spaghetti, irayisi, kunye ne-pizza ekutyeni okukrwada okuphekiweyo

Kwikhitshi yokutya eluhlaza, umzekelo, i-spaghetti yenziwe nge-spiral cutter evela kwi-zucchini okanye enye imifuno. Amaphepha eLasagna anokunqunyulwa kwi-kohlrabi, irayisi yenziwe kwi-cauliflower, kunye nesonka kunye ne-rolls zisekhona, ezisuka kwi-dehydrator.

Ukuba uthanda isuphu yedombolo-eyona nto ishushu nje kancinci - amadombolo aquka umxube weavokhado kunye nepine okanye i-cashew nuts.

Ewe, zonke ezi ndlela zokupheka incasa eyahlukileyo kunesiqhelo. Kodwa ngubani othi ipizza ingcamla ngendlela esasiyazi ngayo ngaphambili? Kwaye kutheni amadombolo kufuneka asoloko kufuneka enziwe ngenyama okanye ngomgubo? Kutheni i-noodle kufuneka ibambelele? Ewe, idla ngokuba yimeko yokuba – xa sele ukuqhelile ukutya okukrwada – awusakwazi ukuza nokutya isonka esiqhelekileyo, ipasta, okanye ipizza.

Ukutya okukrwada kunencasa kukutsha kwaye kuyinyani. Unokuweva amandla abo, amandla abo. Awufuni kubuyela emva. Yaye ukuba uyayenza, akunto ingaqhelekanga ukuba intloko ebuhlungu okanye uhlobo oluthile lwemvakalelo edakumbi ilandele, ngokungathi ubuphakuphaku. Ewe, amava anjalo axhomekeke kuphela – kodwa kungcono ukuba uwavavanye ngokwakho! Mhlawumbi uziva ngendlela efanayo kwaye ufumana amandla angenakucingelwa ngokutya okukrwada.

Isondlo sokutya esikrwada seCulinary siye sathandwa kwiminyaka yakutshanje. Ngaphambi koko, abalandeli bokutya okukrwada bebeziqhelanisa neendlela zamandulo zokutya okukrwada, njengokutya koqobo ngokukaFranz Konz:

I-Stone Age Ukutya okukrwada: ukutya kokuqala kokutya

I-Urkost kukutya kokutya okukrwada ngokutsho kukaFranz Konz, owaphumelela kakhulu ngokubhalwa kwezikhokelo zerhafu, kodwa emva koko wagula ngomhlaza wesisu ngeminyaka yoo-1960. Ebudeni botyando olwalandelayo, kwakhutshwa isiqingatha sesisu sakhe. Wayengakholelwa ukuba iyeza eliqhelekileyo linokunyanga ngokupheleleyo kwaye liphuhlise iyeza lakhe lokuqala ngenxa yoko. Oku akubandakanyi kuphela ukutya okukrwada okwaziwa njengokutya kokuqala kodwa kunye nokuzilolonga okuninzi emoyeni omtsha, ukuqina kunye nokukhanya kwelanga. Ngokutsho kukaKonz, i-Ur-medicine kuthiwa yamgcina esempilweni de abe mdala, nangona isisu sakhe sasibi, ngaphambi kokuba asweleke ngo-2013 eneminyaka ephantse ibe yi-87.

Ukutya okuphambili yindlela emangalisayo yokutya kunye nokuphila kubantu abaziva besondele kakhulu kwindalo kwaye bafuna ukutya kwaye baphile njengoko ookhokho bethu babenokwenza kumaxesha akudala akude. Inxalenye ephambili yokutya okuyintsusa ke ngoko ikwazizityalo zasendle eziqokelelwa nguwe. Ngenxa yokuba ezi ziqulethe iiminerali ezininzi, ukulandelela izinto, iivithamini, kunye nezinto zezityalo zesibini kunayo nayiphi na i-lettuce ekhutshiweyo. Izityalo zasendle zinencasa ebukhali kakhulu. Bangcamla iziqholo ngendlela emangalisayo ukuze ityuwa ingasafuneki kwiisaladi zezityalo zasendle.

Enye inxalenye enkulu yokutya kwasekuqaleni yenziwe ngeziqhamo ukuba kunokwenzeka iintlobo zeziqhamo zengingqi. Nangona kunjalo, iziqhamo zaseTropiki nazo zinokuba yinxalenye yokutya kwasekuqaleni, kuba kucingelwa ukuba ookhokho bethu bokuqala babehlala kwimimandla eshushu, ngoko ke iziqhamo zalapho zaziyinxalenye yokutya kwethu kwasekuqaleni. Ukongeza, ezi ziqhamo - ngaphandle kweebhanana, iimango, kunye neepapaya - aziqhelekanga ukuba zigqithise njengama-apile ethu, amapere, ama-cherries, amaqunube, njl.

I-Durian, i-breadfruit, i-jackfruit, i-rambutan, i-tamarind, i-lychees, i-mangosteen, i-coconut yokusela, kunye ne-coconuts ye-Kopyor engaqhelekanga, ngaphakathi kwayo incasa njenge-cottage cheese, ithembisa ulonwabo olumnandi kakhulu.

Ukongezelela, ezinye iziqhamo ezingaqhelekanga - xa kuthelekiswa neziqhamo zethu zendalo - zinomsoco ngakumbi, njenge-African fatty fruit Safu kunye neepesenti ze-22 zamafutha kunye neepesenti ze-4 zeeprotheni. Ukuba uyivumela ukuba ikhule, ikunika i-hearty, i-creamy treaty ekhumbuza i-Mettwurst.

Kwaye ngaphambi kokuba ukhalaze ngomonakalo wokusingqongileyo okanye i-CO2 footprint yeziqhamo zaseTropiki, ukusetyenziswa kweziqhamo ezivela kumazwe angaphandle kunokuba neenzuzo, njengoko iintsapho ezininzi kumazwe ahlala zihlwempuzekile zikwazi ukuphila ngokulima nokuthengisa iziqhamo ngale ndlela. .

Ngenxa yokuba iziqhamo zetropikhi, ezinqabileyo apha, azikhuliswanga kwintsimi, kodwa kwimibutho emincinci, ngokungafaniyo nebhanana eveliswa ngobuninzi. Kwimarike yasekhaya, abavelisi bafumana iisenti ezimbalwa kuphela koku, ngoko bebengenakukwazi ukuphila kwiintengiso zabo zeziqhamo kunye nabathengi bengingqi bodwa.

Ngokuqinisekileyo, i-nuts kunye ne-oilseeds nazo zibandakanyiwe kwisondlo esisisiseko xa ixesha lonyaka lilungile. Ngokusisiseko, izinambuzane ziya kuvunyelwa, ukuba uyafuna, ubuncinci ezo uzitye ngempazamo kunye nezityalo zasendle ezisanda kukhiwa. Kodwa uFranz Konz uphinde wacebisa iimbovane ukuba zidityaniswe ekutyeni.

Ukutya okukrwada ngokwethuku: ukutya kwethuku

Olunye uhlobo lokutya okukrwada kukutya kwethuku. Ibuyela kumqambi wayo uGuy-Claude Burger (1964) kwaye ithatha ukuba abantu banethuku elibaxelela into abayidingayo kunye nento ekufuneka bayitye ngaloo mzuzu. Kodwa ngokukaBurger, ithuku lisebenza kuphela ukuba unokutya okungalungiswanga.

Ngokomzekelo, uva ivumba lecauliflower, ipapaya, i<em>chard, iiamangile neqhekeza lenyama ekrwada. Ukuba okunye koku kutya kunuka kamnandi, oku luphawu lokuba umzimba udinga kanye ezi zondlo kunye nezinto ezibalulekileyo koku kutya.

Emva koko utya ukutya okukhethiweyo njengokutya okukrwada kwaye kwakhona okungalungiswanga ngokupheleleyo, oko kukuthi, okunganqunyulwanga, okungaxutywanga kwaye kunganxitywanga, isosi, okanye ezinye "ubuxoki". Oku kubizwa ngokuba kukutshixa kubonisa xa umzimba wonele koku kutya. Emva koko ungatya okunye ukutya. Ngokutsho kweBurger, unokuziva ukuba yeyiphi na imilinganiselo yokutya efunekayo.

Paleo okanye Stone Age ukutya ekrwada

I-Paleo okanye i-Stone Age ukutya okukrwada yimigaqo yokutya okukrwada okufana nokutya kwamandulo kukaFranz Konz- kusekelwe kukutya kookhokho bethu kumaxesha angaphambi kwembali, kodwa ngokungafaniyo nokutya kwamandulo kukwaqulathe intaphane yenyama kunye nentlanzi. Kuphela kukutya okwakukhona kumaxesha amandulo okudliwayo apha, okt akukho zinkozo okanye iimbotyi, akukho mafutha kunye namafutha ahlukeneyo - kwaye ngokuqinisekileyo kungekhona iimveliso zobisi.

Kananjalo akukho zitya zokutya ezikrwada ezicutshungulweyo kuba iiFlintstones zazitya kuphela ezi zifumene endle. Izixube kunye neejusi zazingekho njengolwazi malunga nezitya ezivundisiweyo. Ke akukho sauerkraut, iijusi, okanye i-smoothies apha. Inyama, intlanzi, kunye namaqanda zidla ngokutyiwa – ekrwada, kunjalo.

Ngaba ukutya okukrwada kwe-100 ekhulwini kusempilweni?

Umahluko omkhulu phakathi kweentlobo ezahlukeneyo zokutya okukrwada kuphela kubonisa ukuba kunzima ukwenza ingxelo jikelele malunga nexabiso lempilo lokutya okukrwada. Nangona kunjalo, kuba phantse yonke into yokutya ekrwada ngokuzenzekelayo iqulethe inxalenye enkulu kakhulu yeziqhamo kunye nemifuno, olu hlobo lwesondlo lubonelela kakhulu ngeevithamini, i-phytochemicals, kunye ne-antioxidants kuneendlela zesondlo esiphuma kwintsimi yokutya okuphekiweyo-ingakumbi kuba okokugqibela kwakhona. kufuneka kulindeleke ukuba ulahlekelwe izondlo ngokupheka.

Ngoko ukutya okukrwada kunyamezeleka ngcono

Imfuneko yexabiso lempilo lesondlo sokutya okukrwada kukuba, ngokuqinisekileyo, ukutya okukrwada kunyanyezelwe kakuhle. Nabani na ongakhange atye ukutya okuluhlaza uya kuba neengxaki ezininzi zokwenza utshintsho kunabantu abasoloko benandipha ukutya isaladi kunye neziqhamo.

Nangona kunjalo, ngokufuthi ayilotyala lokutya okukrwada ngokwako ukuba ekuqaleni akunyanyezelwa. Idla ngokutyiwa ngokukhawuleza kakhulu kwaye ayihlafuni. Emva koko inzima esiswini kwaye kukho izikhalazo. Iindibaniselwano ezingathandekiyo (umz. iziqhamo ezinamandongomane) okanye ukutya kwangokuhlwa nako kunokukhokelela ekunganyamezelini ukutya okukrwada.

Dibanisa ukutya okukrwada kunye nemithambo emininzi

Njengalo naluphi na uhlobo lwesondlo, kukwabalulekile ngesondlo sokutya okukrwada ukuba kuphunyezwa njani na, indlela elungeleleneyo kunye nendlela eyahluka ngayo, kwaye indlela yokuphila ijongeka njani. Umzekelo, nabani na osachitha imini yonke ehleli phantsi akayi kufumana impumelelo eqinisekileyo yezempilo nokuba nokutya okukrwada. Ke dibanisa ukutya okukrwada kunye nomthambo omninzi kunye nomdlalo kunye nolawulo oluhle loxinzelelo.

Ngoku kukho iingxelo ezininzi zentsimi ezibonisa ukuba ukutya okuluhlaza kunokuxhasa ingcamango epheleleyo kwimeko yezifo kakuhle kakhulu. Nokuba ngumhlaza, isifo samathambo, okanye i-fibromyalgia, izifo ezininzi zinokuphenjelelwa ngokuncomekayo ngoncedo lokutya okukrwada.

Ukutya kokutya okukrwada ngokwembono yenzululwazi

Ukusuka kwimbono yesayensi, iziphumo kwisondlo sokutya okuluhlaza azifani. Iiyunivesithi ezimbini, ngakumbi, ukuza kuthi ga ngoku zijongane nesihloko ngokubanzi:

IYunivesithi yaseGiessen inqume imiphumo emibi, kwaye
IYunivesithi yaseFinnish yaseKuopio, ebanga ukuba ichonge ubukhulu becala elungileyo kodwa neziphumo ezibi.

Imiphumo emihle enokubakho

Ngokwezifundo ezikhoyo ukuza kuthi ga ngoku, iziphumo ezilungileyo zokutya okuluhlaza zinokubandakanya oku kulandelayo. (Ngokuqinisekileyo zininzi ngakumbi ezivela kwiingxelo zomntu ngamnye):

• I-cholesterol ephantsi
• Amanqanaba aphezulu e-vitamin A kunye ne-carotenoids egazini
• Amanqanaba aphezulu e-antioxidant
• Uncedo kwiimpawu ze-fibromyalgia kunye ne-rheumatoid arthritis

Imiphumo emibi enokwenzeka

Iziphumo ezibi ezinokubakho zesondlo sokutya okukrwada zinokubandakanya ezi (nangona sibhala ngasemva nganye kuzo ukuba inokuba yintoni na isiphumo esingafunekiyo esiye sakwazi ukuphuhlisa kwindawo yokuqala):

• Inqanaba eliphantsi le-omega-3 - i-oyile encinci kakhulu efana ne-linseed yomhlaba kunye nembewu ye-hemp, imifuno embalwa eluhlaza eluhlaza (isondlo sokutya kunye ne-omega-3-rich algae oil capsules iyacetyiswa)
• Ukwehla kobunzima bomzimba - ukuba utya kancinci kakhulu
• Ukuphazamiseka kokuya exesheni okanye ukuya exesheni - ukuba utya kancinci kakhulu, okt hayi njengoko kufuneka
• Ukhukuliseko lwamazinyo – ukuba utya kakhulu iziqhamo/iziqhamo ezomisiweyo kwaye kwangaxeshanye akwanelanga imifuno eneminerali eninzi
• Ukuxinana kwamathambo asezantsi – kuyafana apha nanjengokukhukuliseka kwamazinyo, kwaye kufuneka kwakhona kujongwe ngokubanzi ukuba ingaba umz. i-magnesium, i-calcium, i-zinc, nesilicon kunye ne-vitamin D3 kunye ne-K2 kufuneka zongezwe, kodwa oku kusebenza nakwezinye iintlobo. yesondlo
• Ukunqongophala kwe-Vitamin B12 - I-Vitamin B12 kufuneka ihlale ihlolwe rhoqo, kungekhona nje ngokutya okuluhlaza kokutya kodwa kunye nazo zonke iintlobo zesondlo, ngakumbi ukuba iyeza lithathwa okanye izifo ezingapheliyo zikhona. Yintoni ekufuneka uyithathele ingqalelo xa ugubungela imfuno yakho yevithamini B12, yeyiphi amaxabiso abalulekileyo xa ujonga inqanaba levithamini B12.

Ukutya okukrwada: kusempilweni okanye kuyingozi?

Nangona kunjalo, kuphononongo oluninzi olwenziweyo malunga nesondlo sokutya okukrwada, yayingezozokutya ezikrwada ezithe zahlalutywa, kodwa abantu umz. Ngoko awukwazi ukukhupha iziphumo zenzululwazi kwi-70 yepesenti yokutya okuluhlaza.

Kwakhona, olu luhlu lungasentla lweziphumo ezibi aluthethi ukuba isifundo ngasinye sabandezeleka kuyo. Ngokomzekelo, uhlolisiso olwenziwa yiJamani Institute for Human Nutrition ngowama-2005, lwabonisa ukuba kubantu abangama-201 (ababephila ama-70 ukusa kwi-100 ekhulwini ekutyeni okukrwada) babonisa ukuba abangama-38 ekhulwini banevithamin B12 yaye abali-12 ekhulwini baneempawu zeanemia (igazi eliphantsi). bala). Nangona kunjalo, xa kujongwa amanani asuka kubantu abatya ukutya okuqhelekileyo, kuyathandabuzeka ukuba oku kufuneka kubonwe njengento engalunganga eqhelekileyo kwisondlo sokutya okukrwada.

Ngokomzekelo, kuhlolisiso lwaseSwitzerland, kwafunyaniswa ukuba ukuya kutsho kuma-23 ekhulwini amabhinqa atya ukutya okuqhelekileyo akubudala bokuzala anengxaki yokunqongophala kwentsimbi, nto leyo enokukhokelela ekubeni abe neanemia.

Ukunqongophala kwevithamin B12 kubonwa rhoqo kubantu abatyayo, njengoko sele sichazile apha: Ukunqongophala kweVitamin B12 kunokulungiswa ngokulula ngesongezo sokutya okanye kungenzeki kwaphela ukuba uthatha amanyathelo okhuseleko afanelekileyo. Oku kuyafana nokunqongophala kwe-omega-3 kunye nazo zonke ezinye iintsilelo ezinokubakho ngenxa yokuba ukutya okukrwada kufuneka ngokuqinisekileyo - njengazo naziphi na ezinye iindlela zokutya - kucwangciswe kakuhle kwaye kucwangciswe kwaye kongezwe ngezongezo zokutya ezifunekayo.