Kodi mukuganiza kuti kudya zakudya zolimbitsa thupi kungakulepheretseni kulemera? Pogwiritsa ntchito zakudya zowonjezera zomera kuti zithetse thanzi labwino, komanso kutchuka kwa mafilimu monga "What Health," ogwiritsa ntchito ambiri akuyang'ana kalembedwe kake kuti asinthe matupi awo. Koma kodi thanzi labwino ndi labwino kwambiri pamene mumakoka nyama ndi mkaka? Osati nthawi zonse, nenani akatswiri. Ndikofunika kudziwa zomwe uli nazo musanalowe nawo ndondomeko iyi yakudya.
Kodi Nkhumba Zimadya Zotani?
Kawirikawiri, zakudya zamasamba zimaphatikizapo zipatso, masamba, mbewu, mbewu, mafuta, nyemba. Mukapita kumtunda, simudya nyama, mkaka, nsomba, nkhono, mazira, nkhuku, kapena zakudya zilizonse zomwe zimaphatikizapo izi (kuphatikizapo mapuloteni ena, mavitamini, ma gelatin, mafuta a margarine opangidwa ndi whey). Zitsulo zina zimapezanso zotsamba za njuchi.
Pali mitundu yosiyanasiyana ya zakudya zamasamba. Mwachitsanzo, ziwalo zina zimadya zakudya zokhazokha-kapena zakudya zomwe zili mu mawonekedwe awo oyambirira. Zakudya zonse zakudya sizikanatha kudya zakudya zomwe zasinthidwa, ngakhale zitapangidwa popanda nyama, mkaka, kapena nsomba. "Mafoloko Ophimba Mitsuko" ndi chakudya chodziwika bwino cha zakudya zamagulu. Palinso ziwombankhanga zopangira zakudya, zikopa zamtengo wapatali, ndi zomwe anthu ena amanena kuti ndi "ziwindi zachabechabe" kapena "ziwombankhanga" zomwe zimadalira njira zogwiritsira ntchito nyama ndi tchizi.
Anthu amasankha zakudya zosakaniza pazifukwa zosiyanasiyana komanso nthawi zambiri pazifukwa zosiyanasiyana.
Kafukufuku wina wasonyeza kuti chifukwa chodziwika kwambiri chosankhira zakudya zodyera ndi kuthandiza kuchipatala kwambiri kwa nyama. Mitsempha iyi ingapewe zovala kapena zinthu zina zomwe zimapangidwa kuchokera ku zinyama, nkhuku, nsomba, kapena njuchi. Kafukufuku wina wofufuza padziko lonse wofalitsidwa mu nyuzipepala ya Appetite inapeza kuti anthu omwe anasankha zakudya zamagulu chifukwa cha zifukwa zowonjezera amatha kusunga zakudya zambiri kuposa omwe akutsatira pulogalamuyi chifukwa cha zifukwa zina.
Anthu angasankhenso moyo wathanzi chifukwa amamva kuti ndi bwino kwa chilengedwe. Kafukufuku wochulukirapo wanena kuti zakudya zodyera bwino zimapambana dziko lapansi kusiyana ndi zakudya zina, kuphatikizapo zakudya za Mediterranean.
Koma anthu ambiri amasankha moyo wathanzi chifukwa cha thanzi. Pali umboni wokhutiritsa kuti zakudya zodyera zimakhala bwino kuti thupi lanu likhale lolimba, thanzi labwino la moyo, komanso moyo wawo wonse. Koma zotsatira za kafukufuku zimasiyanasiyana. Ndipo si zakudya zonse zomwe zili zoyenera kudya aliyense.
Kodi Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya?
Mukasintha zakudya zodyera kuchokera ku zakudya zoyenera za ku America, mumakhala ndi thanzi labwino chifukwa mumayika nthawi yochuluka ndikukonza chakudya ndikusankha zakudya. Ambiri a ife omwe timadya zakudya zomwe zimapezeka ku America timadya chakudya chokwanira chomwe chimapatsa mafuta ndi mapuloteni ambiri kuposa momwe timafunikira. Ndipo ngati simukudya kudya zipatso, ndiwo zamasamba, ndi mbewu zonse, mumakhala bwino mukamayamba kudya zakudya zopatsa thanzi.
Annie B. Kay, MS, RDN, C-IAYT ndi wothandizira ovomerezeka odyetsa zakudya ku Massachusetts. Iye ndi amenenso amatsogolera zakudya zogwirira ntchito ku Kripalu Center for Yoga & Health.
Monga gawo la pulojekiti ya zolemera zowonongeka, amalimbikitsa zakudya zonse, zakudya zomwe zimakhala ndi zomera komanso zosintha zomwe zimagwirizana ndi moyo wa ophunzira. Akuti ngakhale ngakhale masiku ochepa masiku asanu akuwona kusintha kwabwino pamene makasitomala akusintha kalembedwe ka zakudya. "Zonse zokhudza maonekedwe awo zimasintha bwino," akutero, kuwonjezeranso kuti nthaŵi zambiri anthu amafotokoza kuti akumva bwino. "Amatsenga ndi zipatso ndi ndiwo zamasamba, zomwe ndi zakudya zowonjezera kwambiri zowonjezera zakudya." Ngakhale atakhala kudya nyama yambiri, koma zochepa, komanso masamba, zimagwira ntchito. "
Chakudya chopatsa thanzi chimakhala chabwino kwa inu (kapena thanzi kusiyana ndi zakudya zanu zamakono) zikhoza kudalira mtundu wa zakudya zodyera zomwe mumatsatira.
Kafukufuku wina, wofalitsidwa mu Journal of the American College of Cardiology anayerekezera chiwerengero cha amayi omwe adya zakudya zabwino (kuphatikizapo mbewu zonse, zipatso, ndiwo zamasamba, mtedza, nyemba, mafuta, tiyi ndi khofi) kwa iwo omwe adya pang'ono Zakudya zabwino zamasamba (kuphatikizapo timadziti, zakumwa zotsekemera, tirigu woyengedwa, mbatata, fry, ndi maswiti). Ochita kafukufuku anapeza kuti chakudya chopatsa thanzi chokhala ndi moyo wathanzi chinapangitsa kuti matenda a mtima asakhale ochepa kwambiri, komabe chakudya chokhala ndi thanzi labwino chokhala ndi thanzi chimakhala choopsa kwambiri.
Kafukufuku wina wafufuza apeza zotsatira zofanana. Asayansi apeza kuti zakudya zamasamba zitha kuchepetsa-kapena zowonongeka-chiopsezo chanu cha matenda a mitsempha ya m'mimba, kuchepetsa chiopsezo cha mtundu wa shuga wa mtundu wa 2, ndi kupatsa ena ubwino wathanzi pamene zakudya zabwino zamasamba zimasankhidwa.
Komabe, kafukufuku wina amachenjeza kuti anthu akutsata zakudya zodyera ayenera kulingalira kugwiritsa ntchito mankhwala oyenera, ngati kuli kofunikira. Nthawi zina, zakudya zamtengo wapatali monga chitsulo ndi zinki zingakhale zosowa. Kay akufotokoza kuti ngati muli ndi thanzi labwino kapena lachipatala (monga matenda a shuga kapena shuga, kapena khansa), kapena kukhala ndi masewera olimbitsa thupi, ndiye kuti mutenge nthawi ndi zakudya zolembera zakudya zomwe zingakuthandizeni kutsimikizira kuti chakudya chanu chokwanira ndi chokwanira pa zosowa zanu.
Kodi Zakudya Zamagulu Zakudya Zakudya Zakudya Zing'onoting'ono Zimandithandiza Kulema Kunenepa?
Anthu ambiri amasankha zakudya zolimbitsa thupi kuti achepetse kulemera. Kay akunena kuti kukula kwa zomera zomwe mumadya ndi njira yofulumira kwambiri komanso yosavuta yothetsera ulemelero wabwino. Ndipo kafukufuku wina amathandizira kugwiritsira ntchito zakudya zamagulu kuti zisawonongeke.
Kufufuza kwakukulu kwa kafukufuku wofalitsidwa mu Journal of General Internal Medicine kunanenanso kuti zakudya zowonjezera zowonjezera zowonjezera zimapangitsa kuti kulemera kukhale kwakukulu kuposa kudya zakudya zamasamba. Kafukufuku wina wofalitsidwa mu nyuzipepala ya Obesity inanena kuti kulemera kwakukulu kwakukulu ndi kudya zakudya zamagetsi poyerekeza ndi zakudya zochepa. Ndipo kafukufuku wofalitsidwa mu nyuzipepala ya Nutrition inanenanso kuti zakudya za vegan zinkathandiza kwambiri kulemera kuposa zakudya zina.
Koma kafufuzidwe ka zakudya kangakhale kovuta. Chifukwa chakuti kuphunzira ophunzira mu malo olamulidwa otaya kulemera pa zakudya zamasamba sikukutanthauza kuti izo zidzakugwirani ntchito. Pakhoza kukhala zovuta kapena zopinga pamoyo wanu zomwe sizipezeka mu malo ofufuza. Mwachitsanzo, ngati kupeza zakudya zonse zabwino ndizovuta, mungasankhe mankhwala ogwiritsidwa ntchito ndipo musatenge zowonjezera zowonjezera zakudya.
Nkhani ina ndikumamatira. Kaya mungagwiritse ntchito ndondomekoyi, mukhoza kukhala ndi zotsatirapo zomwe mungapindule nazo. Asayansi ataphunzira kulumikiza lipoti lofalitsidwa mu Kudyetsa Zakudya , iwo adapeza kuti kudya zakudya zamagulu kunalibevuta kusiyana ndi kumadya zakudya zina. Ngakhale anawonjezera kuti ngakhale pamene ophunzira sanagwiritse ntchito mokwanira kudya zakudya zamagulu, adakali olemera kwambiri kusiyana ndi ophunzira pa zakudya zina.
Komabe, ochita kafukufuku ambiri amavomereza kuti chakudya chodalirika kwambiri kwa inu ndi chakudya chomwe mungathe kumamatira kumoyo. Osati onse ochita kafukufuku amavomereza kuti zakudya zamasamba ndi zabwino kwambiri. Ngati kuchotsa kwathunthu nyama, mkaka, mazira, ndi nsomba kumayambitsa kudya mopitirira muyeso kapena zakudya zabwino zomwe simungakhale nazo, ndiye kuti simungathe kuchepa.
Pamene cholinga chanu chikutaya thupi, Kays akuti musaganize kuti kupita kwina kungabweretse kulemera. "Masiku ano zimakhala zosavuta kudya komanso kudya zakudya zopanda thanzi zodzaza ndi zakudya zopatsa thanzi (monga mapulogalamu apamwamba, mbatata ya mbatata, mikate yoyera ndi zinthu zina zotsekemera)." M'malo mwake, akupereka kuti "muyambe kuika zamasamba ndi zipatso zatsopano, ndi mapuloteni apamwamba kuchokera ku mbewu, nyemba, mtedza ndi mbewu zonse."
Kodi Mungayambe Bwanji Zakudya Zakudya Zolimbitsa Thupi?
Ngati mutayesa zowonjezera ndi zokhudzana ndi zakudya zamasamba ndikusankha kuyesera, khalani ndi nthawi kuti muyese ndondomeko yodyera chakudya . Dziwani zakudya ndi mbale zomwe zimawoneka zokongola ndikudzaza khitchini yanu ndizo zowonjezera. Ngati mungathe kudya zakudya zokoma, zokhutiritsa, ndi zathanzi mumatha kusunga pulogalamuyo.
Mukapeza maphikidwe ophimba zakudya ndi zakudya zomwe zimakhala zovuta kapena zosadziwika, ndiye musankhe masiku amodzi kapena awiri pa sabata kuti mudye zakudya zomwe mumadya. Kapena sankhani chakudya chimodzi tsiku lililonse kuti muyese zakudya zamagulu ndi maphikidwe. Ndondomeko zing'onozing'ono zingakhudze kwambiri. "Kumbukirani kuti ngakhale mutadya nyama zochepetsetsa ndikupukuta zakudya zamtunduwu, mudzapindulabe ndi zakudya zamasamba," akutero Kay.
Mawu Ochokera
Chakudya chokhala ndi zamasamba kuti awonongeke ndi kusankha kwabwino kwa ena, koma osati kwa aliyense. Musanayambe kusintha, dzifunseni mafunso angapo ofunikira. Kodi muli ndi zakudya zokwanira? Kodi izi zidzakhudza bwanji ndalama zanu za mlungu ndi mlungu? Kodi mumadya kawirikawiri mumakhala ndi zosankha zazing'ono pa menyu yomwe mumaikonda kwambiri? Kodi mungathe kupita kukadyetsa zakudya zovomerezeka kuti muthe kukhazikitsa dongosolo lodya zakudya zopatsa thanzi zokhazokha zomwe zimapereka zakudya zopangidwa ndi macronutrients (mapuloteni, mavitamini, ndi mafuta) komanso mavitamini ndi amchere) kuti muthandize thupi lanu kugwira bwino ntchito?
Ngati kudya zakudya zodyera sizikuwoneka bwino, pangani kusintha pang'ono kuti mupeze mphotho ya zakudya zomwe mumadya. Izi zing'onozing'ono zidzakuthandizani kuti mukhale ndi zakudya zabwino komanso zingakuthandizeni kukhala ndi thanzi labwino kuphatikizapo kulemera kwa thupi komanso moyo wanu wonse.
> Zotsatira:
> Bennett W, Appel L. Zamasamba Zamasamba Othandizira Kulemera: Kodi Umboni Wamphamvu Ndi Wotani? Journal of General Internal Medicine . 2015; 31 (1): 9-10.
> Huang R, Huang C, Hu F, Chavarro J. Vegetarian Zakudya ndi Kuchepetsa Kulemera: a Meta-Analysis of Randomized Mayesero Olamuliridwa. Journal of General Internal Medicine . 2015; 31 (1): 109-116.
> Moore W, McGrievy M, Turner-McGrievy G. Kudyetsa zakudya ndi kuvomereza zakudya zisanu, kuphatikizapo zakudya zamagulu ndi zamasamba, zolemetsa. Kudya Zokwanira . 2015; 19: 33-38.
> Satija A, Bhupathiraju S. ndi al. Zakudya Zakudya Zopatsa Thanzi Ndiponso Zopanda Thanzi komanso Kuopsa kwa Matenda a Mtima Wachimuna ku America. Journal ya American College of Cardiology . 2017; 70 (4): 411-422.
> Turner-McGrievy G, Barnard N, Sukulu A. Zaka ziwiri Zomwe Zidapangidwira Kuyesedwa kwa Kulemera kwa Thupi Poyerekeza ndi Nkhumba Zodyera Zakudya Zakudya Zochepa Zambiri. Kunenepa kwambiri . 2007; 15 (9): 2276-2281.