Zimene timakhulupirira zokhudzana ndi zakudya zimasintha tsiku ndi tsiku. Zotsatira za kafufuzidwe zimapanga pamutu pamutu pazambiri za zakudya zomwe simuyenera kudya. Zingakhale zochititsa mantha ndipo mmalo mofufuzira choonadi, timakonda kuthetsa zakudya zabwino zomwe timadya.
Kufufuza Zakudya Kungakhale Konyenga
Nthaŵi zambiri, kafukufuku amachitidwa pa nyama ngati makoswe. Ichi ndi chinthu chabwino chifukwa chimalimbikitsa maphunziro apamwamba pa anthu. Physiologically, thupi lathu silingayankhe mofanana ndi makoswe pankhani ya kudya. Izi zingachititse kuti kafukufuku asatuluke ndikusowa umboni wowonjezera.
Kafukufuku si sayansi yeniyeni pankhani ya zakudya kapena kawirikawiri. Sayansi ikhoza kuyipitsa iyo ndipo maphunziro osapitirira nthawizonse amapitirira ndi zotsatira zosiyana. Chimene chikuchitika ndi zofukufuku zofalitsidwa za phunziro limodzi ndi olemba nkhani akudikira ndi piritsi padzanja kuti athetse dothi. Izi zimatipangitsa ife kukhulupirira kuti zikhulupiliro zazing'ono zimadya zaka zambiri kuti tipezeke.
Zakudya zambiri zathanzi zaperekedwa mofulumira mofulumira pogwiritsa ntchito kufufuza kwina. Chotsatira chimodzi chofufuza kafukufuku chidzalepheretsa kupeza zotsatira zisanu zokhudzana ndi nkhani. Monga owerenga, mwachibadwa timamva zoipa ndikuiwala zonse. Kapena, zochitika zabwino zimasiyidwa pambali pa nkhaniyo palimodzi.
Zotsatira za kusokoneza chidziwitso chakumadya ndikupanga kusankha pa zomwe timawerenga. Izi zingakhale zabwino ndi zoipa malinga ndi umboni. Malinga ndi National Institutes of Health , maphunziro awiri omwe ali opunduka, osadziwika, omwe amapangidwanso ndi malo omwe ali ndi ndondomeko ya golide. Sikuti kufufuza konse kumachitika pogwiritsa ntchito njirayi.
Ife tikungofuna kuti tidye bwino za thanzi. Zidzakhalanso zofunika kuthetsa chisokonezo chifukwa cha kuipa kwa chakudya, kufotokoza kolakwika komanso zodzitchula. Kupeza nthawi yofufuza umboni kumalimbikitsa kuthetsa mantha aliwonse pa chakudya.
Pali zakudya zingapo zomwe siziyenera kuletsedwa ngati zosayenera. Maphunziro osinthidwa apeza zokhudzana ndi zakale zinali zopanda chilungamo komanso zowoneka bwino. Zakudya zotsatirazi sizikhala ndi nkhanza zoipa ndipo zikhoza kuikidwa mu zakudya zabwino.
Mbatata
Mbatata inapanga chakudya chokwanira chaka choyambirira. Kafukufuku wamakedzana anapanga chidziwitso kuti phindu la kulemera ndi mtundu wa shuga 2. Kafukufuku wina anasonyeza kuti anali olemera ndipo sayenera kukhala ngati masamba. Aliyense amene akufuna kudya adapewa spud pambuyo pa makina oyipa onse.
Zakudya zopanda thanzi zimatsatabe mbatata woyera. Kusanthula kafukufuku kwasokoneza zotsatira zakale ndi madalitso abwino azaumoyo akudziwika tsopano. Maphunziro achikulire alephera kuphatikiza momwe mbatata idakonzedweratu ndi kuzidya.
Mbatata yoyera yokonzeka kukhala yathanzi tsopano ikuwoneka ngati mbali yofunikira ya chakudya chathu. Iwo ali ndi zakudya zowonjezera komanso zowonjezera. Mbatata imakhalanso ndi amino acid ofunikira ndipo imatengedwa ngati gwero la mapuloteni abwino.
Mbatata ili pamwamba pa chiwerengero cha glycemic, ndi chifukwa chake ochita masewera olimbitsa thupi amawadya asanayambe ntchito. Zimasonyezedwa kukhala zogwira mtima ngati pasitala pokonzekera othamanga mtunda wautali kwa zochitika zokhudzana ndi mpikisano.
White Rice
Mchele woyera wafufuzidwa ngati mafuta oipa . Kafukufuku wakale wasonyeza kuti miyezo yapamwamba ya glycemic imayambitsa kupweteka komanso chiopsezo cha mtundu wa shuga wa mtundu wa 2. Zoterezi zinali zokwanira ambiri a ife tinasankha kuthetsa mpunga woyera ku zakudya zathu.
Kafukufuku wambiri sanayambe kuganizira zosowa za othamanga ndi zolemera. Kugwiritsa ntchito mwamphamvu kwambiri kumachepetsa kwambiri malo ogulitsira glycogen (shuga) m'thupi. Mchele woyera ndi bwino kubwezeretsa chakudya chobwezeretsa ma glycogen ndi kuwonjezera kukula kwa minofu.
Sikuti mpunga woyera umakhala wothamanga kwambiri kwa othamanga, koma amadziwidwanso kuti alibe vuto la m'mimba (GI). Mchele woyera amaonedwa kuti ndi otetezeka m'magawo chifukwa chaichi. Anthu ambiri omwe amavutika ndi ululu wa gluten amadwanso msuzi woyera pa bulauni.
Mpunga wa Brown umapitirizidwabe kwa omwe sagwiritsa ntchito nthawi zonse. Komabe, mpunga woyera umasonyezedwa ngati gwero lalikulu la chakudya kwa othamanga.
Zakudya Zathunthu
Zakudya zonenepa zonse zaletsedwa kwa zaka zambiri. Mawu olimba okha amatumiza anthu kuthamanga mbali inayo. Kafukufuku wamakono sanawathandize pazinthu zomwe zakhudzana ndi matenda a mtima, khansara, ndi kunenepa kwambiri. Kafukufuku wam'mbuyo tsopano akudandaula zakale ndipo akuwonetsa zakudya zamtengo wapatali zimapindulitsa zakudya zabwino .
Mafuta a mkaka mu yogurt, mkaka, ndi tchizi tsopano akuwonetsedwa kuti akhoza kuchepetsa chiopsezo cha matenda a mtima. Mkaka wambiri wamafuta umasonyezanso kuthandiza anthu kumamatira ku dongosolo labwino la kudya ndi kuchepa kwa thupi. Kafukufuku wapezanso kuti zakudya zamtundu wa mkaka zimachepetsa mafuta pozungulira pakati. Malinga ndi kafukufuku wowonjezera, omwe adya mkaka wa mafuta onse adatha kukhala ndi chiwerengero cha thupi (BMI) .
Bulugu weniweni anapanganso mndandanda wa zakudya zoipa. Kafukufuku wamakedzana amatchula batala wosagwirizana ndi maonekedwe okhudzana ndi kunenepa ndi matenda a mtima. Kafukufuku wamakono tsopano akusonyeza batala weniweni ngati gwero lolemera la mavitamini osungunuka. Zowonjezera kafukufuku wowonjezera zimasonyeza kuti zimathandiza kashiamu yamagetsi ndi kuchepetsa chiopsezo cha mtima wa mtima (CHD). Malingana ndi kafukufuku wina, batala wouma udzu uli ndi vitamini K2 yomwe imasonyezanso kuchepetsa chiopsezo cha matenda a mtima.
Mazira akhala akugwirizana ndi kuchulukitsidwa kwa mafuta m'thupi ndi matenda a mtima. Zotsutsa izi zakanidwa ndi kufufuza kosinthika. Mazira tsopano akuwonetseredwa kuti awonjezere kuthamanga kwapamwamba lipoprotein (HDL), cholesterol yathu yabwino. Mazira a mazira amakhala olemera phospholipids ndikuthandiza kukhala ndi maselo wathanzi mthupi lathu. Kafukufuku wina wasonyeza kuti kudya mazira onse kumawonjezera thupi lathu .
Nyama yofiira yalembedwa kuti ndi yopanda thanzi. Kafukufuku wam'mbuyo amasonyeza kuti nyama yowonjezera imatha kuwonjezera matenda a mtima ndi kulemera. Takhala tikupewa steak ndi ng'ombe chifukwa chodziwa zambiri. Malingana ndi kafukufuku watsopano, ng'ombe yatha kukhala mbali ya zakudya zabwino. Deta yakale imaphatikizapo nyama zonse panthawi yafukufuku ndipo sanathe kupeza nyama yowonda. Zotsatira za kafukufuku watsopano zikuwonetsa nyama yofiira yofiira yomwe imakhudza kwambiri matenda a mtima ndipo imakhala ngati gawo la zakudya zabwino.
Chokoleti
Chokoleti chinapangitsa kuti rap rap chakudya chakudya. Kafukufuku wam'mbuyo amasonyeza kuti chokoleti ndi yopanda thanzi komanso ali ndi chiopsezo chowonjezereka. N'zomvetsa chisoni kuti ambirife tapewa chokoleti kwa zaka zambiri malinga ndi zomwe sitinganene. Maphunziro akale anali okhudzana ndi chokoleti cha mkaka ndipo sankatha kufufuza zomwe zingapindule ndi thanzi la chokoleti .
Kusanthula kufufuza kwateteza tsikulo. Kafukufuku watsopano tsopano akulimbikitsa chokoleti chakuda monga gawo la zakudya zabwino. Malinga ndi kafukufuku, antioxidants mu chokoleti chamdima akhoza kuwonjezera masewera othamanga. Zowonjezera zowonjezera zimasonyeza chokoleti chamdima chochepetsera chiopsezo cha matenda a stroke ndi matenda a mtima.
Buluu wa Peanut
Peanut bata wasokonezedwa chifukwa chokhala ndi mafuta. Kafukufuku wam'mbuyo amasonyeza kuti mafuta a mandimu anathandiza kuti phindu likhale lolemera. Peanut bata analibenso malo m'mapikisano athu pogwiritsa ntchito chidziwitso cholakwika.
Maphunziro osinthidwa apeza mafuta abwino mu kapu ya batala amachepetsa chiopsezo cha matenda a mtima. Malingana ndi kafukufuku, batala wa mandimu amathandiza kuchepetsa thupi ndipo ali ndi mavitamini ndi minerals ofunika kwambiri. Peanut batala imakhala ndi mapuloteni abwino omwe amathandiza kuti minofu ikule.
Mkaka wa Chokoleti
Mkaka wa chokoleti unali woletsedwa ngati wosayenera. Kafukufuku wam'mbuyo amasonyeza kuti chokoleti mkaka unali waukulu mu shuga ndipo umagwirizana ndi kulemera. Mofanana ndi chokoleti, mavitamini a mkaka amatha kudya zakudya zoipa. Tinasiya kugulira nokha ndi ana chifukwa cha kufufuza kosakwanira.
Kafukufuku wamakono awonetsa kale zomwe akunena ndipo tsopano akuwonetsa mkaka wa chokoleti monga imodzi mwa zakumwa zabwino zowonongeka. Kafufuzidwe kafukufuku wasonyeza mkaka wa chokoleti kuti upangitse kukula kwa minofu , kuthamanga kwa maseŵera, komanso kusunga maselo.
Mkaka wa chokoleti umawonetseredwa kuti uli ndi zinthu zopambana. Malingana ndi kafukufuku, mkaka wa chokoleti umakhala ndi makapu oyenera kupanga mapuloteni kuti azibwezeretsa magulu a glycogen. Amasonyezanso kuti thupi limasungunuka komanso limakhala mu electrolyte.
Khofi
Coffee imatchedwa yosayenera. Kafukufuku wakale wasonyeza zotsatira zolakwika za kumwa mowa wa khofi, matenda oopsa, nkhawa, komanso maukwati a shuga wambiri. Popanda kufufuza, ambiri a ife tinasankha kuchotsa khofi pa zakudya zathu.
Kafukufuku wochuluka wa khofi watulukira zabwino zathanzi ndi kudya kwa khofi . Malinga ndi kafukufuku wofalitsidwa ku National Institutes of Health , khofi ikhoza kuchepetsa ngozi ya Parkinson's, Alzheimer's, ndi dementia. Kafukufuku wina wasonyeza kuti kumwa khofi kumachepetsa chiopsezo, makamaka kwa amayi.
Coffee imawonetsedwa kuti kuchepetsa kutentha m'magazi. Malingana ndi kafukufuku, khofi ndiyomwe imayambitsa zowonjezereka za antioxidants zokhudzana ndi kupewa matenda. Kafukufuku wasonyeza kuti khofi imachepetsa chiopsezo cha khansa zina ndipo zimatsimikiziridwa kuti zichepetse chiwombankhanga cha gallstones.
Coffee imakhala ngati imodzi mwa zakumwa zachilengedwe zisanayambe kumwa , malinga ndi kafukufuku. Chotsitsimutsa cha caffeine chikuwonetseredwa kuti chiwonjezere kuchepa kwa thupi. Kuwonjezeka kwa mphamvu yamagetsi kumawonjezera kuwonjezereka kwa mafuta mafuta (kuwotcha). Kafukufuku wina amachititsa kuti khofi ikhale yopindulitsa kwambiri. Othamanga amawonetsedwa kuti aziphunzitsa molimbika komanso kwa nthawi yaitali.
Kafukufuku wowonjezera amasonyeza kuti khofi imagwiritsa ntchito bwino. Malinga ndi kafukufuku, khofi sikuti imapereka mphamvu koma imathandizanso kuti thupi liziyenda bwino. Chiwonetseranso kuti kuchepa kwa maganizo kumatha msinkhu.
Coffee ikhoza kuthandiza ndi kupweteka kwa minofu. Kafukufuku wasonyeza kumwa kofi musanayambe kuchita masewera olimbitsa thupi kungathandize kuchepetsa kutentha kwa lactic acid. Kuchepetsa kupweteka kwa minofu ya khofi kumawonetseredwa kuti tipititse patsogolo ntchito zathu. Kafukufuku wasonyeza khofi kuti iwonjezere mphamvu zathu ndi kutopa kwambiri.
> Zotsatira:
> Kupititsa patsogolo zakudya, Zakudya zozizwitsa, Umoyo waumunthu, ndi zowonjezera Zakudya, Janet C. King ndi al., 5/13
> Journal of International Society of Sports Zakudya, Dark chocolate supplementation amachepetsa mpweya wa oksijeni wothamanga kwambiri, Rishikesh Kankesh Patel et al., 12/15/15
> Journal of International Society of Masewera Zakudya, Zotsatira za mkaka wosuta wa chokoleti pamatenda a minofu akutsitsimulidwa pambuyo pa maphunziro a mpira: Kuphunzira kosavuta, Stephanie F Gilson et al., 5/18/10
> Ma Institutes of Health, Health Benefits of Nut Consumption, Emilio Ros, 6/24/10
> Nutrition Research, Abstract, Zakudya za mkaka zimakhudzana kwambiri ndi thanzi la mtima: zomwe zimafukulidwa kuchokera ku Kufufuza kwa Mitsempha Yopseza Mtima ku Luxembourg, Crichton GE et al., 4/12/14
> pubmed.gov, Caffeine ndi khofi: chikoka chawo pa kagwiritsidwe kachakudya ndi gawo lapansi pamutu wolemera komanso olemera kwambiri, Acheson KJ, 5/80
> USA Rice, Health and Nutrition, Information, Sport Nutrition kwa Wopambana Mpikisano