Naamini wengi wetu tunaponunua mkate wa “brown” tunalenga kununua mkate ambao umetengenezwa kutokana na ngano ambayo haijakobolewa sana (whole wheat). Kwa bahati mbaya sana baadhi ya watengeneza mikate hapa kwetu Tanzania, hutengeneza mikate hiyokwa kuongeza rangi ya brown tu na sio ngano isiyokobolewa sana. kwa maneno mengine ni kwamba mkate huu hauna tofauti na ule mweupe isipokuwa rangi ya brown iliyoongezwa.
For fruits and vegetables, both amount and variety are important. The more the mix of colours the better the quality.
What is a portion?
Examples of a portion:
- One big slice of water-melon or pineapple = one portion
- One orange or banana = one portion
- One cup-full cooked spinach or carrots = one portion
- One handful grapes or berries =one portion
Eating the recommended five or more portions of fruits and vegetables everyday is estimated to reduce your risk of cancer by 20 percent. (Ref. World Cancer research Fund)
Jipende!! Eat plenty of vegetables and fruits everyday.
Baada ya tafiti nyingi kufanyika na kuangalia kwa umakini mambo ambayo yamethibitishwa kuwa na uhusiano mkubwa na saratani kwa upande wa chakula, lishe na mazoezi ya mwili, ushauri umetolewa na wataalamu wanaofuatilia maswala hayo kwa makini. Ushauri umelenga maeneo kumi muhimu (World Cancer Research Fund-report 2007):
Ni mchanganyiko wa: maji, sukari, rangi na ladha bandia ya matunda. Je wote tunajua hilo? Maana ni muhimu mtua anapoamua kuvitumia vinywaji hivi afanye uamuzi huo kuzingatia taarifa sahihi alizo nazo (yaani iwe ni “informed choice”).Vinywaji hivi hata nisingependa kuviita “juisi”, maana ukweli vinywaji hivyo sio juisi.
Hivi ni vile vinywaji vya mchanganyiko wa maji, sukari, rangi na ladha bandia ya matunda (artificial fruit flavour). Vinywaji hivi kwa kiasi kikubwa huchangia kuupa mwili nishati-lishe (calories) nyingi na isiyo na virutubishi vingine, na hivyo kuchangia ongezeko la uzito.