Kanuni za kula kiafya kutoka kwa Michael Pollan

Jambo la asili zaidi kwa mwanadamu - nguvu - kwa sasa ni ngumu sana. Kwa watu wengi, hakuna alama katika ulimwengu wa lishe na chakula, na mara nyingi hutegemea wataalam fulani, vitabu, ripoti za vyombo vya habari, nk. Lakini licha ya maarifa anuwai juu ya lishe, bado haijulikani jinsi ya kupanga lishe.

Kanuni # 1 - Kula chakula halisi

Every year on the food market appears about 17 thousand new types of products. However, most of them can be attributed to conditionally edible quasi maximum substances. These products, which ingredients derived from soy and corn, synthetic nutritional supplements, are subjected to strong processing. That is, you need to prefer real food, ignoring industrial innovations.

Kanuni # 2 - epuka vyakula ambavyo bibi yako bibi hatatambua kama chakula

Thousands of products fill supermarket shelves. Reasons you should not eat their food, many food additives, substitutes, plastic packaging (possibly toxic).

Nowadays, the manufacturers are treated in special way products, clicking on evolutionary buttons – sweet, salty, fatty, forcing people to buy more. These tastes are difficult to find in nature, but in food processing environments to recreate them is cheap and easy.

Kanuni # 3 - ondoa vyakula ambavyo vinatangazwa kuwa na afya

Hapa kuna ubishi fulani: ufungaji wa bidhaa unasema kuwa ni faida kwa afya. Wakati huo huo, Inaonyesha kwamba bidhaa hiyo imekuwa chini ya matibabu.

Rule # 4 – avoid products with names which included the words: “light”, “low fat” “no fat”.

Company for the production of low-fat products or no fat, which was conducted over 40 years, failed miserably. Eating fat-free food, people gain weight.

If product fat is removed, it does not mean that the body will not produce it from food. Body mass can grow from foods containing carbohydrates. And many low-fat or no-fat products contain a lot of sugar to compensate for the lack of taste. In the end too many carbohydrate foods are consumed.

Rule No. 5 – exclude substitute products

Mfano wa kawaida ni majarini - siagi bandia. Pia, inapaswa kuitwa nyama bandia iliyotengenezwa na soya, vitamu bandia, nk Kuunda jibini la mafuta lisilo na mafuta, hawatumii cream na jibini, kingo matibabu mabaya kabisa.

Rule # 6 – do not buy products advertised on TV

 

Marketers are incredibly skillfully drawn any criticism, so as not to fall for the tricks, it is better not to buy the advertised products persistently. In addition, two-thirds of television advertising is processed foods and alcohol.

Kanuni ya 7 - kula vyakula ambavyo vinaweza kwenda vibaya

In order to extend the shelf life, the products are processed, useful components are removed.

 

Kanuni # 8 - kula vyakula, viungo ambavyo unaweza kufikiria katika hali ya asili au katika fomu mbichi

Jaribu kuunda picha ya akili ya vifaa vya sausage au chips. Haitafanya kazi. Kwa kufuata sheria hii, Utaweza kuondoa kutoka kwa lishe vitu vyenye kemikali na kemikali.

Rule No. 9: buy the products on the market

 

Toa upendeleo kwa soko la mkulima kabla ya duka kuu wakati wa msimu. Kwa kuongezea, ni bora kununua Vyema kwenye soko - karanga, matunda - chakula halisi badala ya pipi na chips.

Kanuni # 10 - toa upendeleo kwa chakula kilichopikwa na watu

Acha kupikia chakula kwa watu, sio mashirika, kwani yule wa pili anaongeza sukari nyingi, chumvi, mafuta na vihifadhi, rangi, n.k.

Ni muhimu kula kile kilichokusanywa kwenye bustani, na kutupa kile kilichoundwa kwenye kiwanda. Pia, usile vyakula ambavyo vina jina sawa katika lugha zote - "Snickers", "Pringles", "Big Mac".

Kanuni # 11 - Kula vyakula vya rangi tofauti

Rangi tofauti za mboga zinaonyesha aina za antioxidants - anthocyanini, polyphenols, flavonoids, carotenoids. Mengi ya vitu hivi huzuia ukuzaji wa magonjwa sugu.

Kanuni # 12 - kula kama kuwa omnivorous

It is useful to introduce in the diet not just new products but also new types of mushrooms, vegetables, and animal food. Species diversity will balance the body with essential nutrients.

Rule # 13 – eliminate from the diet products made of white flour

"Mkate uwe mweupe, ndivyo jeneza linavyokuwa na kasi," anasema msemo mkali. Unga mweupe ni hatari kwa afya. Tofauti na nafaka nzima, haina vitamini, nyuzi, mafuta. Kwa kweli, ni aina ya sukari, kwa hivyo toa upendeleo kwa nafaka nzima.

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