Mchere pa Zakudya Zochepa za Carb
Ngati mwayang'ana pozungulira ndikuyesa kuti mumvetse bwino za mchere wabwino kwambiri, mwina mutha kutsutsana. Kawirikawiri, tapeza uthenga kwa zaka 30-40 zapitazi kuti zikafika pa mchere, "ndizochepa." Koma tsopano chiphunzitsocho chikutsutsidwa. Tiyeni tiwone zotsutsanazo ndikukambilanso funso losiyana ndi momwe kudya chakudya chochepa cha carb kungakhudze kuchuluka kwa mchere umene tikusowa.
Kodi Akulimbikitsidwa Zambiri Zotani?
Kuyambira mwezi wa Julayi 2015, (asanayambe kutsogolera malangizo a 2015) malangizo a Zakudya kwa Amwenye adati "anthu ambiri" ayenera kuletsa sodium 2300 mg (pafupifupi supuni ya supuni ya mchere). Komabe, pafupifupi theka la chiwerengero cha anthu sichikuwoneka mwa "anthu ambiri," monga anthu opitirira 50, African-American ndi ena omwe ali m'magulu omwe ali pangozi yoti kuthamanga kwamphamvu kwa magazi kunauzidwa kuti asadye 1500 mg. American Heart Association inati aliyense ayenera kukhala pa 1500 mg. (Mwa njira, palibe amene amachita izi.Zambiri, ndizovuta kuti tichite! Choncho tikhoza kukambirana kuti ndibwino kuti tikambirane chinthu chomwe chiwerengero chochepa chochepa cha anthu padziko lapansi chikupeza. kwa sayansi.)
Ubwino
Chifukwa chomwe akulimbikitsidwa kuchepetsa kumwa mchere ndikuti pali mgwirizano pakati pa kudya mchere wambiri ndi kuthamanga kwa magazi.
Komabe, pali zigawo zingapo:
1) Pamene kudya kuchokera mchere wambiri kumathandiza kuchepa kwa mchere kumakhala kuchepetsa kuthamanga kwa magazi, chifukwa anthu ambiri omwe amadya chakudya chochepa kwambiri sakhala abwino kwambiri. Pambuyo poyang'ana nkhaniyi, mu 2013 bungwe la Institute of Medicine linanena kuti palibe umboni wakuti kuchepa kwa sodium pansi pa 2300 mg kumapindulitsa.
Kafukufuku wina wam'tsogolo wasonyeza kuti pali kusiyana kwakukulu pakati pa anthu omwe ali pakati pa kuponderezedwa kwa magazi ndi kumwa mchere, ngakhale pali anthu omwe amapindula, zomwe zimatifikitsa ku:
2) Anthu amene amapindula kwambiri ndi kuchepetsa mchere ndi omwe amatchedwa "mchere wochuluka," omwe amalingalira kukhala pafupifupi 10-20 peresenti ya anthu ambiri. Anthu achikulire, African-American, ndi anthu omwe ali ndi kuthamanga kwa magazi ambiri amakhala amchere.
Ngati ndinu wamchere, ndibwino kuti mudziwe, ngakhale njira yeniyeni yodziwira ndikudikirira mpaka mutakhala ndi mphamvu ya magazi ndikuwona ngati kuchepetsa mchere kumathandiza. Koma palinso umboni wakuti anthu omwe ali ndi mchere ali ndi chiopsezo chachikulu cha matenda a mtima ngakhale ngati kuthamanga kwa magazi kumakhala koyenera. Maganizo amodzi ndi akuti chilichonse chimene chimachititsa kuti mchere umve mphamvu zingakhale zikuyambitsa kupweteka komanso mwina zotsatira zina zoipa. Tili ndi zambiri zoti tiphunzire za izi.
Kulandira Mchere Wodzichepetsa
Pali kutsutsana kwakukulu pa mfundo iyi! Akatswiri ena amanena kuti pafupifupi anthu ambiri a sodium amakonda kudya (pafupifupi 3500 mg, kapena 3.5 gmm) ndi njira yochulukirapo, pamene ena amati izi ndizo tanthauzo lokhazikika. Ndawona akatswiri omwe amanena kuti mpaka magalamu asanu kapena asanu a sodium patsiku adakali kudya, ngakhale onse akuwonjezera kuti pamwambapa ndi zochuluka kwambiri.
Kodi Mukudya Mchere Wambiri?
Ngati mukuphika kuchokera kumwambako ndipo makamaka kudya kunyumba, mwinamwake mukudya mchere wochepa kapena wochepa ndi tanthauzo lililonse. Koma ngati mutadya kwambiri komanso / kapena kudya zakudya zokonzedwa bwino, magalamu akhoza kuwonjezera mwamsanga! Malingana ndi Centers for Disease Control and Prevention, munthu wamba ku United States amapeza pafupifupi gawo limodzi mwa magawo atatu a sodium yawo ku zokudyera, zakudya zowonongeka, ndi zakudya zowonongeka , pamene 5 peresenti yowonjezera pakhomo pakhomo ndi 6 peresenti kuchokera ku mchere wamchere patebulo.
Chitsanzo cha Chakudya Chopatsa Chakudya: Wendy's Quarter Pound Cheeseburger: 1220 mg ya sodium (290 mwa izo ndi nyama ya nyama, 330 mu bun, 390 mu tchizi, ndi zina zonse).
Sindikunyamula Wendy's, BTW - malo odyera pafupifupi makina onse ali ndi nambala ngati izi.
Zoopsya Kuchokera ku Mchere Wang'ono Wamng'ono
Awa ndi malo omwe sanapeze kafukufuku wochuluka, koma ntchito zina zoyambirira ndizofunika. Kafukufuku wina (ambiri mwa iwo omwe adziwonetsa okha) asonyeza kuti "akufa" kapena "zamoyo zonse" chifukwa cha anthu omwe amadya zakudya zamchere, koma n'zovuta kunena kuti kuyankhulana kwakukulu kungakhale mbali yanji. Mwachitsanzo, anthu odwala amadya zakudya zochepa, zomwe zimatanthauza kuti amadya mchere wochepa.
Pofuna kuthandizira izi, ofufuza ena ku Australia anatenga gulu la anthu omwe ali ndi matenda a shuga a mtundu wa 2 amene analangizidwa kuti asunge mchere (ambiri anali ndi kuthamanga kwa magazi). Anatsatiridwa kwa zaka 10. Mutha kudziwa momwe munthu amadyera mchere chifukwa cha maola 24, ndipo anthuwa adayang'anitsidwa mobwerezabwereza pazaka 10. Zotsatira: Kutsika kwa mchere kwa ophunzira, kumapangitsa kuti iwo afe. Zili choncho kuti anthu ambiri adye mchere.
Nchifukwa chiyani zingakhale zovuta kudya mchere wochepa kwambiri? Edzi, magazi ndi madzi ena ambiri (thupi, thukuta, ndi madzi kumbali zathu) ndi amchere, chifukwa chabwino. Thupi lathu limagwiritsa ntchito sodium (ndi chloride, mbali ina ya mchere) m'njira zambiri ndi zosavuta kuganiza kuti zinthu zikhoza kuyenda ngati tilibe zokwanira. Chimodzi mwa zochititsa chidwi kwambiri ndizokuti chakudya chamchere chamchere chingawonjezere insulini kukakamiza mu minofu ya anthu ena. Akatswiri ofufuza za shuga amanena kuti kusokoneza njira zamagetsi ndi zam'mitsempha zomwe zimabwera chifukwa cha zakudya zochepa zamchere, makamaka mwa anthu ena, koma kuvomereza kuti sitidziwa zambiri pa mfundo iyi.
Zakudya Zakudya Zamchere ndi Zochepa
Kodi kudya chakudya chochepa chokhacho kumakhudzanso chosowa chathu cha mchere? Akatswiri ena amaganiza choncho (kachiwiri, makamaka mwa anthu ena). Makamaka masabata awiri oyambirira a chakudya chochepa kwambiri ( ketogenic ), thupi limalola kupita kumadzi ochuluka, ndipo ena electrolyte monga sodium ndi potaziyamu pamodzi nawo. Madokotala ena omwe amadziŵa kugwira ntchito ndi zakudya zochepa m'thupi mwa odwala awo amalangiza odwala awo kuti adye mchere wambiri panthawiyi kuthandiza kuchepetsa "Atkins chimfine" - kumverera kuti akudwala sabata yoyamba kapena apo. Kaŵirikaŵiri amalangiza kumwa mowa makapu angapo a bullion kapena msuzi tsiku lililonse.
Akatswiri ena, makamaka Drs. Stephen Phinney ndi Jeff Volek, akuganiza kuti anthu omwe amadya zakudya zamakono nthawi yaitali angafunike mchere wambiri, makamaka ngati athamanga kapena othamanga kwambiri. Amatsindika umboni wakuti anthu pa zakudya za ketogenic samakonda kwambiri sodium. Mu Art and Science ya Low Carbohydrate Living , amalangiza kuti anthu oterewa awonjezere 2-3 magalamu a sodium ku chakudya tsiku lililonse, makamaka ngati akukumana ndi mpweya kapena osachita masewera olimbitsa thupi. (Ine sindinayambe ndamvapo kuti ndikusowa mchere wochuluka, koma sindine wolemera kwambiri.)
Kodi Tiyenera Kuchita Chiyani?
Monga ife omwe timapindula ndi zakudya zochepa za carb bwino bwino, malangizowo ochokera ku boma kapena mabungwe akuluakulu azaumoyo si nthawi zonse zabwino kwa munthu aliyense! Ndi kwa inu kuti mudziwe zomwe zimakugwirani ntchito. Onetsetsani kuti kuthamanga kwa magazi kukuyendera. Khalani kutali ndi zakudya zothandizidwa. Ngati kuthamanga kwa magazi kukukwera, onetsetsani kuti mukutsatira zakudya zowonongeka bwino, zomwe zasonyezedwa kuti zithandizire kuonetsetsa kuti magazi ambiri akuyendera. Ngati izo sizikugwira ntchitoyi, yesani kudula mchere.
Zotsatira:
Maofesi a Kuletsa ndi Kuteteza Matenda. Dziwani Zoona: Zomwe Zidzakhala Zowonjezera Zakudya Zanu, Zinalembedwa pa Intaneti pa June 2012
Maofesi a Kuletsa ndi Kuteteza Matenda. Zakudya Zakudya Zakudya Zambiri Zowonjezera - United States, 2007-2008 . > Kutaya > ndi Kufa Sabata Sabata > Report >. Feb 10, 2012 61 (05); 92-98
Ekinci, Elif, et. al. "Kudyetsa Mchere Ndikumwalira kwa Odwala Amene Ali ndi Matenda a Shuga". Chisamaliro cha shuga. March 2011 vol. 34 no. 3703-709
O'Riordan, Michael. "Kodi Muyenera Kupita Kumalo Otani? Ofufuza Zokambirana Zowonjezera Salvo mu Nkhondo pa Sodium". (zolembetsa zofunikira) Medscape Webusaiti May 16, 2013
Mente, Andrew et. al. Mgwirizanowu wa Kusakaniza Sodium ndi Potassium Kusakanikirana ndi Kupanikizika kwa Magazi. New England Journal of Medicine. August 14, 2014. 371: 601-611.