Kutupa ndi chimodzi mwa zikuluzikulu zamagulu m'magulu onse azachipatala, ndipo umboni uli wokhutira kuti kutupa kosatha kuli muzu wa ambiri, kapena ambiri, matenda. Anthu ambiri amalinganiza kutupa ndi zinthu monga matenda a nyamakazi ndi IBS, koma tikuwonjezeka kuti timagwirizana ndi matenda a shuga, kunenepa kwambiri, matenda a mtima, Alzheimer's ndi khansa.
Ambiri akukhala osiyana kwambiri ndi zakudya zawo zakuthupi, ndipo zakudya zathu zimapangidwa ndi zakudya zowonongeka, shuga wochuluka komanso mafuta, ndi zakudya zowonongeka.
Ichi ndi njira ya kutupa kosatha. Chakudya chotsutsa-zotupa chingathe kukhala ndi zizindikiro zowononga, ndikubwezeretsa mafunde pazinthu zambiri zaumoyo, ndi phindu lina la mphamvu yowonjezera, ndipo nthawi zambiri, kulemera kwake.
Malangizo Oyambirira:
Zomera Zambiri ndi Zipatso Zambiri: Idyani 9 servings pa utawaleza wa masamba ophika ndi owoneka bwino, osankha mtundu uliwonse wa masamba ndi masamba obiriwira. Idyani zipatso 2-4 zamtundu watsopano, kuphatikizapo maapulo, mapeyala, ndi zipatso zambiri za mchere ndi antioxidants.
Zipatso Zonse: Idye zakudya zosachepera 3 pa tsiku la mpunga wofiira, mapira, quinoa, amaranth, kapena buckwheat (komanso zipatso zonse za tirigu, kamut, spelled, ndi oats ngati gluten si vuto). Mankhwala osakaniza a mpunga, soba kapena udon, komanso pasitala ya organic ndi gluten akhoza kudyedwa 2 kapena 3 pa mlungu. Fungo losakaniza si mbali ya zakudya zotsutsa-kutupa .
Nyemba, mapuloteni, ndi mapuloteni opangidwa ndi zomera : Mbewu imodzi kapena ziwiri za nyemba ndi imodzi ya tofu, tempeh, edamame kapena seitan (kamodzi kokha ngati gluten imalekerera) patsiku.
Zakudya Zam'madzi Zam'madzi: Nsomba za m'nyanja ya Pacific Pacific, sardines, anchovies, herring, ndi nkhono zina. Pewani nsomba zakumtunda ku Atlantic, ndipo mugule nsomba zokolola zakutchire zomwe zikugwiritsidwa ntchito.
Mapuloteni ena: Ngati aloledwa, 1-2 mavitamini pa sabata la mazira odyetsera, opanda mazira; mkaka wa nkhosa kapena mbuzi; kapena 1 ntchito ya nyama ya nyama monga nkhuku yopanda khungu, nkhuku kapena mwanawankhosa.
Mafuta a EFA ndi Odwala: Zofunika zamtengo wapatali za mafuta ndizofunika kwambiri kuti zitha kutentha, ndipo zimatha kutengedwa monga mafuta oyeretsa nsomba, mafuta a krill, mbewu zakuda za currant, borage, kapena omega. Ndibwino kuti mukuwerenga Manyowa ang'onoang'ono ndi / kapena mbewu tsiku lililonse, makamaka walnuts, fulakesi, chia, hemp kapena amondi ali opindulitsa. Mitsuko ya Brazil imakhala ndi selenium yambiri (idyani 2-3). Mafuta opangidwa (omwe akhala akugwiritsidwa ntchito ku Italy kwa zaka zambiri) ndi abwino kuphika. Gwiritsani ntchito maolivi, mapuloteni, mtedza, hazelnut, ndi mafuta a sesame ovekedwa ndi kukoma. Sungani tsamba la avocado ndi mafuta a firiji pamene amawoneka mosavuta. Khalani mukuganiza kuti soya, chimanga, canola, ndi mafuta ophatikizidwa nthawi zambiri zimasinthidwa ndikuthandizira kutupa.
Zakudya: Imwani madzi ochuluka omwe amasankhidwa kapena apamwamba kwambiri madzi, komanso tiyi wobiriwira.
Zakudya Zathanzi: Zing'onozing'ono za zipatso zouma, chipatso cha zipatso, chipatso kanten, kapena mabwalo angapo a chokoleti cha mdima ndizovomerezeka. Chipatso chouma chiyenera kukhala organic, unsulphured ndi unsweetened. Ngati mudya chokoleti, onetsetsani kuti ndizooka komanso 70% a khola.