Le Yindlela Okufanele Udle Ngayo Ukunciphisa Umthelela Wakho Wezemvelo

-Delile

• Izinzuzo Zomzimba Nomhlaba Zokudla Kwempilo Yeplanethi
• Indlela Yokuthatha Ukudla Kwempilo Yeplanethi
• 1. Awudingi ukwenza i-vegan ukuze wenze umthelela.
• 2. Shift ipuleti lakho kancane.
• 4. Khetha izinkukhu kanye nokudla okuthile kwasolwandle esikhundleni senyama ebomvu.
• 5. Cabanga izinyathelo zakho zokudla kwamanzi.
• 6. Bheka kwezinye izindlela zokupheka ukuze uthole ugqozi.
• Buyekeza kwe-

Nakuba kulula nje ukusekela isimo sakho sempilo endleleni yakho yokudla noma esimisweni sakho sokujima, lezi zici zimelela kuphela inhlalakahle yakho yonke. Ukuvikeleka kwezezimali, ukuqashwa, ubudlelwano phakathi kwabantu, kanye nemfundo konke kungathonya isimo sakho sempilo, futhi njengoba umhlaba ufudumala kancane kancane, kuya kuba sobala ukuthi indawo ezungezile ingenza okufanayo. Eqinisweni, ukuguquka kwesimo sezulu kungakhuphula ubungozi besifo sokuphefumula nesenhliziyo futhi kubangele izingqinamba ezinzima nezesikhathi eside zezempilo yengqondo.

Kodwa akuwona umgwaqo oya endleleni eyodwa. Ukudla okulandelayo - bese kulandela ukudla okukhiqizwa ukwanelisa izifiso zakho - kunomthelela oqondile empilweni yemvelo, kusho uJessica Fanzo, Ph.D., uProfesa Ohlonishwayo waseBloomberg weGlobal Food Policy and Ethics at. UJohn Hopkins University kanye nomlobi weIngabe Ukulungisa Isidlo Sakusihlwa Kungayilungisa Iplanethi? "Ukukhiqizwa kokudla komhlaba wonke kufaka isandla ekucindezelweni okukhulu kwezinsiza zemvelo, imvelo, kanye nohlelo lonke loMhlaba," esho."Izinhlelo zokudla zifaka isandla ekukhishweni kwegesi engcolisa ukushisa, sinenkinga ngama-agrochemicals avela kwezolimo zezilwane, futhi sinezinkinga zokulahleka kokudla nezinkinga zokulahleka kokudla."

Eqinisweni, uhlelo lokudla lomhlaba jikelele lubhekele ukukhiqiza okungaphezulu kokukodwa kokuthathu kokukhishwa kwegesi ebamba ukushisa okubangelwa ngabantu (cabanga: i-carbon dioxide, i-methane, i-nitrous oxide, amagesi aphefumulelwe) aqhubeka nokushisa komhlaba, kanti i-United States iyodwa idala amaphesenti ayi-8.2 yalabo abakhipha igesi ebamba ukushisa, ngokusho kocwaningo olusha olushicilelwe kulo magazini Ukudla Kwemvelo. Omunye wabanikeli abakhulu emhlabeni jikelele wukufuya imfuyo - ikakhulukazi izinkomo - okudala amaphesenti ayi-14.5 akho konke ukukhishwa kwegesi ebamba ukushisa kwabantu, ngokusho kweFood and Agriculture Organisation yeZizwe Ezihlangene.

Vele, yonke leyo nyama kufanele iye ndawo, futhi imvamisa, iphelela emapuletini aseMelika. Eminyakeni emine edlule, i-United States ibhekwe njengezwe eliphakeme kakhulu elidla inyama yenkomo, idla inyama yenkomo engaphezu kwamaphesenti angama-31 ngaphezu kwe-European Union yonke ngonyaka, eMnyangweni Wezolimo wase-United States. Ngo-2020, kwacishe kwadliwa amakhilogremu angama-112 enyama ebomvu namakhilogremu ayi-113 enkukhu ngomuntu ngamunye e-United States, ngokusho koMkhandlu Kazwelonke Wezinkukhu. Lokho akuyona nje inkinga yoMhlaba: Ukusetshenziswa kwesikhathi eside kwenani elibomvu lenyama ebomvu kuhlotshaniswa nengozi enkulu yesifo senhliziyo, umdlavuza obala, uhlobo lwesifo sikashukela, kanye nokufa okuphelele kwabesilisa nabesifazane, ngokusho isibuyekezo esishicilelwe ku Ijenali Yomhlaba Wonke Yezocwaningo Lwe-Vitamin Nokudla. Ukungasho, amaphesenti angama-90 aseMelika awashayi ukudla okunconywayo kwansuku zonke kwemifino, kanti amaphesenti angama-80 awadli izithelo ezanele, ngokusho kwe-USDA. "Izindlela zethu zokudla azilondolozeki, futhi aziphilile," kusho uFanzo. "Futhi ukudla kuletha esinye sezici eziyingozi kakhulu ekuguleni nasekufeni."

Asinayo inketho uma sifuna ukusindisa ubuntu futhi sigcine iplanethi ngasikhathi sinye. Kufanele sithathe izinyathelo, futhi kufanele kube kule minyaka eyishumi.

UJessica Fanzo, Ph.D.

Isikhumbuzi: Wonke lawo magesi abamba ukushisa avumela ukukhanya kwelanga kudlule emkhathini womhlaba, kodwa futhi kubamba ukushisa kwawo, okudala umphumela wokushisa okuholela ekufudumaleni komhlaba, ngokusho kwe-U.S. Energy Information Administration. Njengoba iplanethi iqhubeka nokufudumala, kulindeleke ukuthi amagagasi okushisa ashube kakhulu futhi avame kakhulu, amazinga olwandle azokhuphuka, iziphepho zizoba namandla, futhi izingozi zezikhukhula, imililo yequbula kanye nesomiso zizokhula, ngokusho kweNASA.

Futhi konke lokhu kuchaza inkinga ngohlelo umhlaba othembele kulo ukuze uzondle. "Ngokuqondile, ngasohlangothini lokudla, [uma sithatha] indlela yebhizinisi njengenjwayelo, sizoba nokushoda kokudla okuphawulekayo futhi okuqukethwe okunomsoco ezitshalweni kuzokwehla," kusho uFanzo. "Kuningi ukumodela nokuqagela okuzokwenzeka ohlelweni lokudla, futhi kuzoba nokwehluleka okuningi kwebhasikidi lezinkwa, lapho izinhlelo ezinkulu zezolimo zihluleka kanyekanye."

Isimo sezulu esishisayo sibamba iqhaza elikhulu kulokhu kushoda. Ucwaningo lukhombisa ukuthi ezinye izitshalo eziyisisekelo e-U.S. - kufaka phakathi ummbila, ubhontshisi, nokolweni - kunezivuno eziphakeme lapho zikhule emazingeni okushisa asukela ku-84.2 kuye ku-89.6 ° F, kepha ancipha kakhulu ngemuva kokushisa okufika kulelo banga. Kwezinye izifunda zomhlaba (njengalezo ezisezimo zezulu eziwugwadule), amazinga okushisa aphezulu anganciphisa inkathi yokukhula futhi anciphise isivuno, njengoba izitshalo zizoshaya indawo yazo yokushisa ephakeme kanye namazinga aphansi omswakama, ngokusho kombiko we-USDA ka-2015 ngesimo sezulu. ushintsho nohlelo lokudla. Ubusika obumnandi - buhambisana nemicimbi yesimo sezulu esibi ngokwandayo, amazinga okushisa aphakeme, kanye nokwanda kwamazinga omswakama - futhi kuvumela ukuthi izinambuzane namagciwane zikhule, zisabalale futhi zisinde, okunganciphisa isivuno. Futhi njengoba zonke izici zokukhula kwezitshalo ziqhubeka nokuguquka, ukukhiqizwa kwezolimo kungenzeka kube nokungaqagelwa nakakhulu, ngokusho kombiko.

Njengoba inani lokudla litholakala lehla, kanjalo nekhwalithi yalo yokudla okunempilo. Amazinga aphakeme we-CO2 emkhathini akhonjisiwe ukwehlisa okuqukethwe kwamaprotheni kukolweni, irayisi, ibhali, namazambane kuze kufike kumaphesenti ayi-14, nokunye ukugxila kwamaminerali kanye nokudla okunomsoco okungenhla nakho kuzokwehla futhi, ngokusho kombiko we-USDA. "Asinakukhetha ngempela uma sifuna ukusindisa ubuntu futhi gcina iplanethi ngasikhathi sinye, "kusho uFanzo." Kumele sithathe izinyathelo, futhi kufanele kube kule minyaka eyishumi. "

Izinzuzo Zomzimba Nomhlaba Zokudla Kwempilo Yeplanethi

Isinyathelo esisodwa ongasithatha njengamanje: Ukwamukela ukudla okunempilo emhlabeni. Ngo-2019, ososayensi abahamba phambili abangama-37 abavela emazweni ayi-16 ahlukene bahlangana ukuze bakhe i-EAT-I-Lancet IKhomishini, engachaza kahle ukuthi ukudla okunempilo kanye nohlelo lokukhiqiza ukudla esimeme kubukeka kanjani, kanye nezenzo ezidinga ukuthathwa ukudala zombili emhlabeni wonke. Ngemva kokuthela phezu kwezincwadi zesayensi, ikhomishana yakha amasu azosiza ukudala ikusasa elingcono lempilo yabantu *kanye* neplanethi, okuhlanganisa ukushintsha kokukhiqizwa kwezolimo, ukuncishiswa kwemfucumfucu yokudla, futhi - okubaluleke kakhulu kwisakhamuzi esivamile - ukudla kwezempilo kwamaplanethi.

Lesi sifanekiso sokudla, ngomqondo ongokomfanekiso, sigcizelela ukudla okugaywe kancane futhi ugcwalise ingxenye yepuleti lakho ngezithelo nemifino, bese ulayisha enye ingxenye ngokuyinhloko ngezinhlamvu ezigcwele, amaprotheni ezitshalo, amafutha ezitshalo angagcwalisiwe, kanye nenani elilinganiselwe (uma likhona) yenyama, inhlanzi, nokudla kobisi. IRL, umuntu ovamile emhlabeni kuzodingeka adle kabili izithelo, imifino, imidumba, namantongomane, futhi asike inyama ebomvu ngesigamu, ngokombiko weKhomishana.

Isizathu salelipuleti elisekelwe ezitshalweni kakhulu: "Inyama yenkomo inegalelo elikhulu ku-methane, enye yezisi ezibamba ukushisa," kuchaza uFanzo. "Kungumthelela omkhulu ekusetshenzisweni kwamanzi, ukushintshwa kokusetshenziswa komhlaba [cabanga: ukugawula ihlathi ukuze kufuywe imfuyo], kanti nezinhlamvu eziningi esizitshalayo zondla izinkomo kunabantu. Ziyizilwane ezisebenzisa kakhulu izinsiza." Ngempela, isifundo se-2019 esishicilelwe kulo magazini Izinhlelo Zokulimakukhombisile ukuthi ukukhiqizwa kwenkomo e-U.S. kukhipha ngaphezu kwezigidi ezingama-535 amakhilogremu we-carbon dioxide equivalents (iyunithi yokukala efaka umthelela womkhathi wazo zonke izisi ezibamba ukushisa, hhayi i-CO2 kuphela unyaka nonyaka. Yenza i-wizardry encane yezibalo, futhi lokho kusho ukuthi wonke amakhilogremu wenyama yenkomo akhiqizwayo adala amakhilogremu angama-21.3 alinganayo e-carbon dioxide. Ehlangothini lwe-flip, iphawundi likabhontshisi likhipha amakhilogremu ayi-0.8 kuphela we-carbon dioxide okulingana.

Ngenkathi izinkomo zakha ingxenye yengonyama yohlelo lokudla kwezemvelo, eminye imikhiqizo yokudla okwenziwa ezilwaneni inomthelela omkhulu futhi, kusho uFanzo. Ushizi owungeza ebhodini lakho le-charcuterie usebenzisa amalitha angu-606 wamanzi ngephawundi ngalinye ukwenza, isibonelo, futhi iphawundi ngalinye lewundlu olifaka ku-gyro yakho likhiphe amakhilogremu angu-31 we-carbon dioxide okulingana ngenkathi ikhuliswa.

Imithelela yamaplanethi eceleni, inyama ebomvu ingaba nemithelela emibi empilweni yakho. Amaprotheni agcwele amafutha agcwele, afinyelela ku-4.5 amagremu nge-ounce elilodwa elikhonza inyama yenkomo yomhlabathi (i-burger patty ejwayelekile), ngokusho kwe-USDA. Ngamanani aphezulu, amafutha agcweleyo angadala ukuthi i-cholesterol yakheke emithanjeni yegazi, inyuse ingozi yokuba nomfutho wegazi ophakeme nesifo senhliziyo (cabanga: isifo senhliziyo nesifo sohlangothi), kuchaza uKC Wright M.S., RD.N., ummeli wezokudla nokuqina. Futhi, ucwaningo lwabantu abangaphezu kuka-81,000 luthole ukuthi labo abenyusa ukusetshenziswa kwenyama ebomvu baba okungenani ama-oun ayi-1.5 ngosuku phakathi neminyaka eyisishiyagalombili baphakamise ingozi yokufa ngamaphesenti ayi-10.

Ukwandisa ukusetshenziswa kokudla kwezitshalo - ingxenye ebalulekile yokudla kwezempilo kweplanethi - kunomphumela ophambene ngokuphelele empilweni yenhliziyo nemithambo yegazi. Ukubuyekezwa kokuhlaziywa kwe-meta kwe-31 okushicilelwe kufayela le- Ijenali yeChiropractic Medicine kutholakale ukuthi ukudla inani eliphezulu le-fiber - i-macronutrient etholakala kuphela ekudleni kwezitshalo, okufana nemidumba, imifino, izithelo, okusanhlamvu okuphelele namantongomane - kunganciphisa kakhulu ubungozi besifo senhliziyo. I-soluble fiber - eyenza uzizwe ugcwele futhi ibambezela ukugayeka kokudla - ikakhulukazi inciphisa inani le-cholesterol ye-LDL egazini, okubuye kunciphise ingozi yokwakheka kwama-plaque emithanjeni, ngokusho kocwaningo olwenziwe Ijenali yaseMelika Yezempilo Yomtholampilo. (Futhi lokho kungenye yezinzuzo eziningi zokudla kwemifino.)

Le fiber ibamba iqhaza ekuvikeleni uhlobo lwesibili sikashukela, isifo lapho amazinga kashukela egazi ephakeme kakhulu isikhathi eside. Ukwanda kokudla kwe-fiber encibilikayo (etholakala ekudleni okufana ne-oats, ubhontshisi, nama-apula) kungasiza ukwehlisa amazinga kashukela egazini futhi kuthuthukise ukuzwela kwe-insulin, okuvumela amaseli ukuthi asebenzise i-glucose yegazi ngokuphumelelayo futhi, futhi, anciphisa ushukela egazini, ngokusho udaba olushicilelwe kulo magazini Ukubuyekezwa Komsoco.

Ngaphandle kokudla okubalulekile kwezitshalo ze-macronutrients okunikezwayo, futhi aqukethe inqwaba yamavithamini, amaminerali, nama-phytochemicals - izinhlanganisela ezingase zivikele amangqamuzana emonakalweni, kusho uWright. "Futhi sibona ngokwengeziwe ocwaningweni ukuthi akuyona nje ivithamini namaminerali angawodwa kulowo nalowo - empeleni yiphakethe uqobo," kuchaza yena. "Izithelo nemifino yonke ibalulekile ngoba kunomthelela wokubambisana kukho konke ukudla okunomsoco kulokhu kudla okwenza umehluko. Uma ukhipha inyumbazane, kunzima kakhulu ukubona inzuzo eningi yezempilo."

Ukukhulisa lokhu kudla kwezitshalo kuhambisana nomthelela oncishisiwe kwezemvelo, futhi. Ukukhiqiza ikhilogremu elilodwa lamaprotheni okusanhlamvu kudinga amanzi angaphansi kwesilinganiso esiphindwe ka-100 kunokudala ikhilogremu elilodwa lamaprotheni ezilwane, kanti okusanhlamvu, ubhontshisi, nemifino kudinga umhlaba omncane ngomuntu ukuze ukhule kunenyama nobisi, ngokusho kweHhovisi Lokuvimbela Izifo Nokukhuthaza Impilo. Kepha le nqubo ayinangozi ngokwemvelo, kusho uFanzo. "Uma bekhuliswe ngamakhemikhali amaningi kanye nezibulala-zinambuzane, lokho akukuhle neze nakwezomhlaba," kuchaza yena. Ezindaweni zezolimo, ngokwesibonelo, ukungcoliswa kwamanzi angaphansi komhlaba avela kumanyolo wokwenziwa kanye nezibulala-zinambuzane kuyinkinga enkulu, kepha ukushintshanisa izindlela ezijwayelekile zezindlela zokulima eziphilayo kunganciphisa le ngozi, ngokusho kwe-FAO. "Kuya ngokuthi ukudla kutshalwa kanjani, lapho kutshalwa khona ukudla, kanye nezinhlobo zezinsizakusebenza ezinamandla ezingena kulokho kudla okubalulekile," uyanezela. (Okuhlobene: Kuyini Ukudla Kwe-Biodynamic Futhi Kungani Kufanele Udle?)

Futhi lokho kungenye yemikhawulo ye-EAT-I-Lancet Izincomo zekhomishini. Ukudla kwezempilo kwamaplanethi kwenziwa ngaphansi komhlaba wonke futhi kwanconywa cishe "njengokudla kwengubo," kusho uFanzo. Kepha empeleni, izidlo ngokwazo zenzelwe umuntu ngamunye futhi zithonywe ngamasiko amasiko (cabanga: i-jamón, noma i-ham, iyisisekelo senkambiso namasiko aseSpain), uyachaza. (FWIW, i-EAT-I-Lancet Umbiko we-Comission ubonile ukuthi abantu abaningi bangondleki kahle, bangase bangakwazi ukuthola izakhamzimba ezanele ekudleni kwezitshalo, noma bathembele ezindleleni zokuziphilisa nge-agro-pastoral (okusho ukuthi bobabili balima izitshalo futhi bafuye). Umbiko uphinde wakhuthaza "ukudla kwezempilo kweplanethi okusebenza emhlabeni wonke" ukuthi kushintshwe ukuze kubonise isiko, igeography, kanye nezibalo zabantu - nakuba ungaqukethe izincomo eziqondile zokuthi kufanele uziphendulele kanjani ngalokho futhi ufinyelele imigomo yemvelo nempilo.)

Futhi iKhomishana ayikhulumi ngeqiniso lokuthi ukudla okungacutshungulwanga, okusekelwe ezitshalweni kungase kubize futhi kube nzima ukukuthola ezindaweni eziwugwadule zokudla (izindawo ezingomakhelwane ezingenakho ukuthola ukudla okunempilo, okuthengekayo, nokudla okufanele ngokwesiko), okwenza kube nzima nakakhulu kwabanye abantu ukuba bakuthole. sebenzisa ukudla okunempilo kweplanethi kwasekuqaleni. "Kwabanye, kulula kakhulu ukuya ekudleni okuncike ezitshalweni, kodwa ngicabanga ukuthi kwabanye abantu, kusengaba yinselele impela," kuchaza uFazno. "Njengamanje, okuningi kwalokhu kudla okunempilo akubizi kubantu abaningi - kunemikhawulo yangempela ohlangothini lokuhlinzekwa okwenza lokho kudla kubize ngendlela emangalisayo."

Izindaba ezinhle: Ukukhulisa izithelo eziningi, imifino, amantongomane, imbewu, nokunye ukudla kwezitshalo okubiza kakhulu kuzokwenyusa ukutholakala, okungenzeka kwehle amanani, kusho uFanzo (nakuba lokhu kuthutheleka kungeke kuzixazulule izinkinga zokufinyeleleka ngokomzimba). Ngaphezu kwalokho, ukulandela uhlobo oluthile lokudla okunempilo kweplanethi - uma ukwazi - kungaba nomthelela obalulekile, omuhle kuwe noMama Womhlaba. Ucwaningo lweKhomishini lukhombisile ukuthi ukwamukelwa kokudla kwezempilo emhlabeni jikelele kungavimbela ukufa kwabantu abadala ababalelwa ezigidini eziyi-11 unyaka nonyaka - cishe amaphesenti ayi-19 kuye kwangama-24 okufa kwabantu abadala ngonyaka. Ngokunjalo, lokhu kukwamukela emhlabeni wonke - okuqala njengamanje - kunganciphisa inani lokukhishwa kwegesi engcolisa ukushisa okulindeleke ukuthi ibe semkhathini ngo-2050 ngamaphesenti angama-49, ngokusho kombiko.

Kalula nje, imikhuba yokudla yomuntu ngamunye ingakwazi futhi izololonga impilo yesikhathi eside yeplanethi, yingakho noma yikuphi inani lomzamo libalulekile, kusho uFanzo. "Njengo-COVID, ukuguquka kwesimo sezulu kungenye yalezi 'zinkinga sonke'," usho kanje. "Sonke kufanele sithathe isinyathelo noma ngeke kusebenze, kungakhathaliseki ukuthi kungenxa yokudla, ukushayela imoto kagesi, ukundiza kancane, noma ukuba nomntwana oyedwa. Lezi yizinto ezibalulekile, futhi wonke umuntu kufanele adlale indima yakhe uma ngempela sifuna ukunciphisa ukushintsha kwesimo sezulu ngekusasa lethu."

Indlela Yokuthatha Ukudla Kwempilo Yeplanethi

Ulungele ukusika umthelela wakho wendawo futhi uthuthukise impilo yakho endleleni? Landela lezi zinyathelo, ngezilokotho ezinhle zikaFanzo noWright, ukubeka ukudla kweplanethi ezenzweni.

1. Awudingi ukwenza i-vegan ukuze wenze umthelela.

Khumbula, ukudla okunempilo kweplanethi kugcizelela ukudla ikakhulukazi ukudla kwezitshalo kanye nenani elilinganiselwe lamaprotheni ezilwane, ngakho-ke uma ungakwazi ukuqonda ukuthi ungawuyeka kanjani ubhekeni wakho wasekuseni wangeSonto, ungawujuluki. "Asisho ukuthi ngeke uphinde udle i-cheeseburger futhi, kodwa inhloso ukuzama ukunciphisa ukudla kwakho inyama ebomvu mhlawumbe kanye ngesonto," kusho uWright. Futhi kulelo nothi...

2. Shift ipuleti lakho kancane.

Ngaphambi kokuba uzame ukuguqula ukudla okudlayo, qonda ukuthi ngeke ube nokudla okunempilo, okunempilo kakhulu kusuka lapho uqala khona, futhi ukwenza ushintsho kancane kancane kuyisihluthulelo sokuzivikela ekutheni ungakhathazeki, kusho uWright. Uma wenza upelepele, shintshanisa inyama yakho ngobhontshisi onhlobonhlobo, noma usebenzise amakhowe kanye nodali esikhundleni senkomo yomhlabathi kuma-tacos, kuphakamisa uWright. "Uma, njengamanje, udla inyama amahlandla ayi-12 ngeviki, ungayithola ingaphansi kuka-10, bese kuba kahlanu, mhlawumbe ize iye kathathu ngesonto?" Uyanezela. "Yazi ukuthi akusikho ukupheleliswa, kepha kuyenziwa, futhi noma yini ingcono kunokuthile.

4. Khetha izinkukhu kanye nokudla okuthile kwasolwandle esikhundleni senyama ebomvu.

I-ICYMI, ukukhiqizwa kwezinkomo kungomunye wabanikeli abakhulu kunabo bonke ekukhishweni kwegesi engcolisa ukushisa, futhi ukuncoma inyama ebomvu nsuku zonke nakho kungaba nemithelela emibi empilweni yakho. Izinkukhu, noma kunjalo, azidingi amanzi amaningi, okuphakelayo, noma umhlaba ongakukhulisa, ngakho-ke kungukukhetha okunobungani obuncane uma ngempela akakwazi ukuyeka inyama izikhathi ezimbalwa ngesonto, kusho uFanzo. “Inyama yenkukhu nayo iphansi kakhulu emafutheni agcwele amafutha kunenyama ebomvu,” kunezela uWright. "Izinga lamafutha esikhumbeni senkukhu alisuthi njengamanoni e-hamburger noma ukuphungula ucezu lwenyama yenkomo. Inama-kilojoule amaningi kodwa ngeke ngempela ivale imithambo yakho."

Ukudla kwezempilo kwamaplanethi futhi kweluleka abadlayo ukuthi bagcine ukusetshenziswa kwezinhlanzi zasolwandle kuncane, ngakho-ke uma uzokwengeza usizo epuletini lakho, uFanzo uphakamisa ukuthi uhlole imihlahlandlela yokudla kwasolwandle eqhubekayo online, njengeMonterey Bay Aquarium's Seafood Watch. Lezi zincwadi ezizokuqondisa zizokutshela ngokudla kwasolwandle okukhethekile okubanjwa noma okulinywe ngendlela efanele, inani lemfucuza kanye namakhemikhali amapulazi awakhiphela emvelweni, umthelela amapulazi anawo endaweni yemvelo, nokuningi. "Ungadla nokudla okuphansi ochungechungeni lokudla, njengokudla kwasolwandle okunamashelisheli njengezimbaza kanye nezimbaza," uyanezela. "Lokhu kungumthombo osimeme kakhulu wokudla kwasolwandle ngokungafani nezinhlanzi ezinkulu."

Nokho, ngokwengxenye enkulu, uzofuna ukunamathela emithonjeni esekelwe ezitshalweni yamaprotheni, njengokusanhlamvu, amantongomane, imbewu, ubhontshisi, nokudla kwesoya, kusho uWright. "Ngikhuthaza abantu ukuthi badle yonke ifomu, hhayi i-tempeh enongwe kakhulu nge-barbecue," kuchaza yena. Leyo mikhiqizo ingaqukatha i-sodium eyengeziwe, engakhuphula ubungozi bokuthola umfutho wegazi uma idliwa kakhulu, ngokusho kwe-U.S.Food and Drug Administration. Futhi, ukukhetha ukudla okungenakho ukupakisha kwepulasitiki kungasiza ekwehliseni ukukhishwa kwegesi yokushisa nokunciphisa inani lamapulasitiki angena ezindaweni zokulahla, ngokusho kwe-U.S. Environmental Protection Agency.

5. Cabanga izinyathelo zakho zokudla kwamanzi.

Njengoba i-carbon footprint inganikezi ngaso sonke isikhathi isithombe esiphelele somthelela wokudla kwezemvelo kokudla, uFanzo uncoma ukucabanga ngezinyawo zayo zamanzi (malini amanzi adinga ukukhiqizwa) nawo. Ukwatapheya owodwa, isibonelo, usebenzisa amalitha angu-60 amanzi ukuze ukhiqize, ngakho-ke uma unendaba nemithombo yamanzi, cabanga ukunciphisa ukudla kwakho okuthosiwe kukakotapheya, uyaphakamisa. Okufanayo kuya kuma-alimondi aseCalifornia anamandla amanzi, adinga amalitha angu-3.2 we-H2O ngamantongomane.

6. Bheka kwezinye izindlela zokupheka ukuze uthole ugqozi.

Uma ukhulele emndenini "wenyama namazambane", ukuthola ukuthi ungakuhlanganisa kanjani ukudla okumnandi okugxile esitshalweni kungaba inselele. Kungakho uFanzo encoma ukudla okudliwa kakhulu kwemifino - njengesiThai, isiTopiya I-Indian - yezindlela zokupheka ezizokusiza ukuthi uphehle uphethiloli ngaphandle kokukudinga ukuthi ufune umphefumulo wakho wangaphakathi u-Amanda Cohen zisuka nje. Ungabhalisela nensizakalo yokulethwa kokudla okwenziwe ngezitshalo ukuze wenze lo msebenzi ngenkathi ukunambitheka kwakho ama-buds ajwayelana nokuthandwa nokuthungwa.

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