Kuwonjezera mphamvu, kuchepa kwa khansa
Mtedza ndi gawo lokoma la zakudya zotsutsana ndi kukalamba, kukuthandizani kuti muchotse matenda aakulu monga matenda a mtima, shuga, ndi khansa zina-komanso chifukwa cha kafukufuku wa maphunziro akuluakulu aŵiri omwe alembedwa mu New England Journal ya Mankhwala mu 2013, pali umboni wamphamvu wakuti mtedza wa mitundu yonse ingakuthandizeni kukhala moyo wautali, nanunso. Mu kufufuza kumeneko, kudyetsa mtedza wokwanira tsiku lililonse kunagwirizanitsidwa ndi chiwopsezo cha 20 peresenti yochepa ya imfa pazaka zoposa 30.
Kuwonjezera pamenepo, pepala la 2015 lofalitsidwa ku JAMA Internal Medicine- likuphatikizapo anthu oposa 200,000 ku US ndi China-adapezanso kuti kudya mtedza kungapangitse kukhala ndi moyo kwautali.
Mtedza ndi General Health
Mtedza wakhala gawo labwino la chakudya cha anthu kwa zaka zikwi. Umboni wochuluka wokhutira kuti mtedza uli wathanzi unayambitsa US Food and Drug Administration (FDA) mu 2003 kuti apereke chidziwitso cha thanzi labwino kuti sayansi yamakono yatsopano imasonyeza kuti kudya mtedza wa 1.5 oz (42g) tsiku lililonse kungachepetse chiwopsezo cha mtima matenda.
Kafukufuku waposachedwapa wasonyeza kuti kudya mtedza kumagwirizanitsa ndi khansa ya m'matumbo, gallbladder disease, ndi diverticulitis, komanso zizindikiro zochepa za matenda monga kutupa, insulini, kuteteza thupi, ndi mafuta oopsa m'mimba.
Kodi Nutsamba Zingakulepheretseni Kukhala Ndi Moyo Wautali, Kwambiri?
Pofuna kudziwa ngati kudya mtedza kungathe kuchepetsa kufa kwa anthu, ofufuza a Harvard School of Public Health, Brigham ndi Women's Hospital ndi kwina anafufuza deta kuchokera ku maphunziro awiri akuluakulu apakati.
Yoyamba anali Nurses 'Health Study, kufufuza za matenda okhudza matenda omwe amachititsa kuti amayi azikhala ndi thanzi labwino nthawi yaitali. Deta yachiŵiriyi ikuphatikizidwapo ndi amuna akuluakulu omwe amawalembera ku Phunziro Lotsatila Za Umoyo.
Mafunso okhudzana ndi kudya oposa oposa 76,000 ndi amuna 42,000 analembedwanso zaka makumi atatu.
Pa funso lakumwa kwa nut, ophunzira adafunsidwa kuti nthawi zambiri amadya pafupifupi 1oz (28g) akutumikira mtedza: nthawi, katatu kapena katatu pamwezi, kamodzi pa sabata, mpaka nthawi zingapo patsiku.
Pambuyo pofufuza deta yamtengo wapatali wa zaka 30, zotsatira zokhudzana ndi kudya mtedza wa 1oz (28g) tsiku lililonse mpaka 20 peresenti zimachepetsera chiopsezo cha imfa pazifukwa zilizonse, monga khansa, matenda a mtima, ndi matenda opuma.
Ndi Mtedza Wotani Amene Unali Wabwino Kwambiri?
Mafufuzidwe a zakudyawa anafunsa kokha ngati nkhanizo zidadya mtedza wa mtengo monga walnuts, amondi, mahesa, ndi hazelnuts, kapena ngati akudya nthanga (makamaka mbola, osati mtedza weniweni). Kuika chiopsezo cha imfa chinali chosasinthasintha, kaya ophunzira nthawi zonse amadya mtedza kapena nthanga za mtengo.
Kodi izi sizinangokhalapo anthu odwala kwenikweni? Inde, amayi omwe adagwira nawo ntchito anali anamwino, ndi amuna omwe adatengedwa kuchokera kuntchito zaumoyo monga optometry, ma mano a mano, ndi sayansi ya mankhwala - mwadzidzidzi kukonda kusonkhanitsa achikulire omwe angalimbikitsidwe kuti azichita maphunziro a zaumoyo.
Kafukufuku uja adawulula kuti odyetsa zakudya zimakhala zochepa, osasuta fodya, komanso kuti azidya zakudya zatsopano, komanso kuti azichita masewera olimbitsa thupi nthawi zonse.
Pofufuza izi, ochita kafukufuku adasinthira, kapena amawongolera, ambiri omwe angasokoneze zifukwa zoopsa, monga nkhani zomwe zimakhudza mphamvu , kumwa mowa ndi nyama yofiira kapena yosakanizidwa, chiwerengero cha ntchito, chiwerengero cha thupi , mbiri yachipatala, ndi zina.
Ngakhale kuti n'zotheka kuti pali zifukwa za moyo zomwe sizinayesedwe mu kufufuza, ochita kafukufuku akunena kuti adapeza chiyanjano cha "dose". Izi zikutanthauza kuti nthawi zambiri anthu amadya mtedza, amachepetsa chiopsezo cha imfa. Mwachitsanzo, kudya mtedza kamodzi pa sabata kunagwirizanitsidwa ndi chiwerengero cha 7 peresenti yochepa ya kufa kwa amuna ndi akazi, koma kudya mtedza kamodzi kapena kuposera tsiku ndi tsiku kunkapezeka ndi chiwopsezo chakumapeto kwa imfa 20 peresenti.
Ngakhale izi sizikutsimikizira kuti mtedza umapangitsa anthu kukhala ndi moyo nthawi yaitali, chikhalidwechi chimasonyeza kuti kudya mtedza nthawi zambiri kumagwirizana ndi moyo wabwino.
Kodi N'chiyani Chimapangitsa Mtedza Kukhala Wathanzi?
Mtedza ndi malo abwino kwambiri a mafuta osatetezedwa, omwe amakhala ndi moyo wautali kwambiri, opatsa mphamvu zowonjezera zakudya, mapuloteni, ndi mavitamini ndi mchere, kuphatikizapo antioxidants-zonse zomwe zimakhala ndi matenda ochepa. Mtedza amawoneka mu malangizo a FDA a MyPlate m'kati mwa mapuloteni omwewo monga nyama ndi nyemba.
Anthu ena amada nkhaŵa kuti adza kulemera ngati adya mtedza, koma n'zosadabwitsa kuti kulemera kwa thupi kwa anthu omwe amadya mtedza nthawi zambiri sikunapangidwe kuti ndikopamwamba kuposa omwe amadya zakudya zopanda mtedza, malinga ndi nkhani ya 2008 mu Journal of Nutrition. Ichi ndi chowonadi ngakhale kuti ma calories amadyedwa ndi odya nthawi zonse odya zipatso pafupifupi makilogalamu 250 patsiku kuposa a anthu osadya mtedza uliwonse.
M'munsi: Pali umboni wamphamvu wakuti kudya mtedza nthawi zonse kungakuthandizeni kukhala ndi thanzi labwino komanso moyo wanu wautali. Kafukufukuyu sanadziwike pakati pa mtedza wokazinga kapena wobiriwira, kapena mtedza wa mchere kapena unsalted. Kugwiritsa ntchito mchere wochuluka kumagwirizanitsidwa ndi kuthamanga kwa magazi, komabe ndibwino kusankha mtedza wosakanizidwa kapena wotsika kwambiri ngati n'kotheka.
> Zotsatira:
Estruch R, Ros E, Salas-Salvado J, et al. Kupewa Kwambiri Matenda a Mtima ndi Zakudya za Mediterranean. N Engl J Med. 2013; 368: 1279-1290.
> Hung N Luu et al. "Kuzindikira Kwambiri kwa Mgwirizano wa Nkhumba / Nkhumba Zomwe Zimakhala ndi Moyo Wonse." JAMA Internal Medicine. 2015. doi: 10.1001 / jamainternmed.2014.8347.
Mfumu JC, Blumberg J, Ingwersen L, Jenab M, Tucker KL. "Mtedza wa Mtengo ndi Nkhalango Zomwe Zimayambitsa Zakudya Zabwino." J Nutriti. 2008 Sep; 138 (9): 1736S-1740S.
> Ying Bao, Jiali Han, Frank B Hu, Edward L Giovannucci, Meir J Stampfer, Walter C Willett, ndi Charles S Fuchs. Mgwirizano wa Mtedza wa Nthiti Ndi Chiwerengero Chake Chokha ndi Chokha. N Engl J Med. 2013; 369: 2000-11.