Mapuloteni Sali Okha Kudya Chakudya
Kafukufuku waposachedwapa akuwonetsa kudya mapuloteni kwa kadzutsa ndipo tsiku lonse limapangitsa kuti kuwonongeka kwa mafuta kuwonjezeke komanso kukula kwa minofu . Tonse tamvapo mawu akale akuti "kadzutsa ndi chakudya chofunikira kwambiri patsiku" ndipo umboni wina ukuthandizira izi.
Chakudya cham'mawa mwatsoka "ndizopangira mavitamini olemera komanso otsika kwambiri." Ofufuza akugwiritsa ntchito nthawi yowonjezera kuyang'ana zotsatira za mapuloteni omwe amadya maola 24 pamatenda a mapuloteni (MPS). Magazini ya American Dietetic Association inati "kumeza chakudya chokwanira cha zakudya ndizofunikira kwambiri kuti thupi likhale lolimba komanso likhale lokonzekera minofu."
Kafukufuku waposachedwapa wochitidwa ndi International Journal of Obesity anasonyeza umboni wosaneneka wakuti kudya zakudya zomanga thupi pa kadzutsa kunachepetsa kuchepetsa mafuta ndi kulemera kwa thupi. Mapuloteni sikuti adye chakudya komanso malinga ndi Dairy Council of America "ngati sitikupeza mapuloteni okwanira tsiku lonse, kusamalira minofu sikuli pamlingo waukulu kwambiri."
Idyani mapuloteni kwa Chakudya Chakudya Chakudya Chofufumitsa
Maphunziro oyendetsa ndege a 2015 omwe bungwe la International Journal of Obesity linaphunzira linayang'ana zotsatira za kuchepa kwa masewera olimbana ndi mapuloteni pa achinyamata omwe nthawi zambiri amadya zakudya komanso zimakhudza kulemera kwa thupi . Panali anthu 28 olemera kwambiri omwe anali ndi zaka zapakati pa 13 ndi 20 ndipo anali ndi thanzi labwino koma amadya chakudya chamadzulo sabata lililonse. Ophunzirawo adagawanika m'magulu awiri ndipo patatha milungu 12 anadya mapuloteni ambiri (NP) kapena chakudya chamapuloteni (HP). Chakudya cham'mawa cha NP chinaphatikizapo makilogalamu 350 ndi mapuloteni 13g omwe amapanga 15% ya chakudya. HP kadzutsa anali 350 makilogalamu koma ndi 35g mapuloteni kupanga 40% ya chakudya. Kafukufukuyu wasonyeza "kuyendetsa bwino kwa mliri wa glycemic ndi malo odyera a HP" komwe kumagwirizanitsa ndi kukhutitsidwa, kuchepetsa kudya, komanso kuwonjezeka kwa thupi ndi kutayika kwa mafuta. Kuchokera pa kufufuza kwakukulu sikuyenera kudya chakudya cham'mawa ndikuphatikiza mapuloteni kuti mafuta aziwotcha .
Idyani mapuloteni kuti musamalire
Kafukufuku amene bungwe la Journal of the American Dietetic Association linalongosola momveka bwino momwe kudya zakudya zamapuloteni zamtengo wapatali ndizofunikira kuti minofu ikule mwa achinyamata ndi okalamba. Iwo anatha kukhazikitsa ndi kafukufuku wakale omwe akudya mapuloteni ochepa (113g wa ng'ombe yowonda) kwambiri yowonjezera minofu ya mapuloteni (MPS) m'zaka zonse. Komabe panali kusagwirizana ndi kufanana kwa amino acid kutanthawuza kumwa mofulumira mapuloteni powopa vs. kudya chakudya chochepa kwambiri monga ng'ombe pa MPS. Zolingalira zowonjezera zomwe zonsezi zinakulitsa minofu , koma iwo ankafuna mayankho omveka bwino. Kufufuza kwaposachedwapa kunatsimikizira kuti puloteni yowonjezereka (340g ya ng'ombe yowonda) idapindula kwambiri ndi MPS (kukula kwa minofu). Popanda kupita mu gulu la sayansi mumbo jumbo, zotsatira za kafukufuku zimasonyeza kuti kudya chakudya chokhala ndi mazira okwana 113g kapena obiriwira olemera oposa 340g ali ndi zotsatira zofanana pa MPS. Anamaliza komanso njira yomwe amatha kuyendamo ndiyo kudya mapuloteni apamwamba kwambiri tsiku lonse ngati njira yowonjezeretsera "kuthekera kwa kukula kwa minofu komanso kulola kuti mukhale ndi mphamvu zowonjezera mphamvu komanso zakudya zowonjezera."
Bonasi Yotengera!
Mapuloteni ndi ofunikira kwambiri kwa minofu ya mapuloteni (MPS), kukula kwa minofu ndi ntchito. Kupeza mapuloteni okwanira tsiku lonse kudzatulutsa kuwonongeka kwa mafuta ndikuwonjezereka. Kuyambira tsiku limodzi ndi kuchuluka kwa mapuloteni kumatsimikizira kuti zakudya zamtunduwu zikudyetsedwa ku minofu yanu tsiku lonse. Omwe amatsutsa thupi lawo ndi kukaniza maphunziro angafune mapuloteni ambiri.
> Zotsatira:
> Bauer LB et al. Magazini Yadziko Lonse Okhuta Kwambiri , Kafukufuku woyendetsa ndege akuyang'ana zotsatira za kudya kwambiri mapuloteni pafupi ndi zakudya zowonongeka zowonongeka pamagulu okhudzana ndi kuchepa kwa odwala. 7/7/15
> Madonna M. Mamerow et al. American Society for Nutrition. Kugawanika kwa mapuloteni a Zakudya Zopatsa Mphamvu Zomwe Zimakhudza Matenda a 24-h Mitsempha Yophatikiziridwa Mwachangu mu Odwala Aakulu. 6/14
> Symons TB ndi al. Journal ya American Dietetic Association. Kugwiritsa ntchito mapuloteni apamwamba kwambiri kumapangitsa kuti mapuloteni a mitsempha azikhala ochepa kwambiri. 9/09
> St. John C MPH, RDN Dairy Council ya California, Zifukwa 5 Zokudya Chakudya Chakudya Chakudya Chamapuloteni.