Kodi Yonse Ndi Yofanana ndi Fad Chakudya?

Kusagonjetsedwa kwa Zakudya Zoperewera

Tikuzunguliridwa ndi chikhalidwe cha zakudya zomwe ambirife tikufuna kuti tipewe kulemera kwa msanga komanso kukhala ndi thanzi labwino. Kunenepa kwambiri komanso kukhala wonenepa kwambiri kwakhala vuto lalikulu kwa Amereka ndipo chifukwa chachikulu chomwe timasankhira chodabwitsa cha zakudya. Yonse 30 ndi imodzi mwa zakudya zosiyanasiyana zomwe zimalonjeza kuti "zisinthe moyo wanu."

Vuto ndikudziwa ngati dongosolo la zakudya ndi labwino kapena chakudya china. Chakudya cha fad chimapangitsa kuti munthu adziwe ngati ali ndi vuto kapena zozizwitsa zamankhwala popanda umboni wodalirika wa sayansi. Zakudya zolimbitsa thupi zimadziwikanso ndi zosankha zopatsa thanzi kapena zachilendo, zomwe zimabweretsa zolakwika pambali ya mawu akuti "zakudya." Kotero, kodi onse 30 amawona ngati chakudya cha fad?

Kodi Chakudya Chake Chake Ndi Chiyani?

Pulogalamu yonseyi inakhazikitsidwa mu 2009 ndi Melissa ndi Dallas Hartwig. Oyambitsa saganiza kuti ndi "zakudya," koma chakudya champhindi chaching'ono chikhazikitsidwa ndi zifukwa zosintha moyo wanu mu masiku 30. Ndondomekoyi ikulonjeza kuthetsa zizoloŵezi zoipa, kubwezeretsanso thanzi labwino , komanso ngakhale kuchiza matenda ena. Zina mwazidziwitso zowonjezera zikuphatikizapo:

• Chiritsani kapangidwe ka zakudya
• Kusamalitsa chitetezo cha mthupi
• Chotsani zilakolako za chakudya
• Pitirizani kukhala ndi chithandizo chamankhwala
• Limbikitsani mphamvu ndi kagayidwe kabwino ka magazi
• Pitirizani kuchepetsa kulemera
• Sinthani momwe timaganizira za ufulu ndi chakudya

Okhazikitsa amakhulupirira kuti zakudya zina zimakhudza thanzi lathu ndi thanzi lathu, zimayambitsa zizindikiro monga thupi, mphamvu zochepa za khungu, vuto la kugaya, ndi kusabereka. Ngakhale "zinthu zathanzi" zingathandize.

Ndondomekoyi imalimbikitsa kuthetsa magulu angapo odyetsera chakudya kuti apereke thupi kusiya zomwe amawona "zakudya zoipa" masiku makumi atatu.

Panthawi imeneyi, ophunzira saloledwa kudya shuga, mowa, mbewu, mkaka, ndi nyemba zambiri. Izi zikuyenera kukhala zowona kuti zakudya ndi zabwino kapena zimakhudza thupi lanu, molingana ndi ma Hartwigs.

Kuti ndondomekoyi igwire ntchito, osakhala ndi zowonongeka, zakudya zonyenga , kapena chakudya chapadera chomwe chingadye chikhoza kuchitika masiku 30. Chakudya chimodzi chokha cha zakudya zopanda malire chingathe kusokoneza kayendedwe ka machiritso, nenani oyambitsa. Iwo amanena kuti Wathunthu "ali wobadwa mwa sayansi ndi chidziwitso."

Kodi Zolankhulidwazo N'zotheka?

Ngakhale anthu onse okwana 30 omwe amanena kuti ndondomekoyi si chakudya, chakudya chokhwima chimapereka zina. Kumbukirani, kudya kwa fad kumakhala koletseratu kwambiri komanso kumapangitsa kuti munthu asatayike kapena kutengeka. Malinga ndi ndondomeko iyi, pa tsiku la 31, mudzakhala omasuka kulakalaka zakudya zopanda thanzi ndikukumana ndi thupi lanu lonse, zomwe sizingatheke kuti zitheke.

Kafukufuku amasonyeza kuti zakudya zowonjezera sizimagwira ntchito chifukwa cholephera kulemera chifukwa sitingathe kukhala ndi moyo. Kulemera kungatayike poyamba koma kawirikawiri kumatulanso, kuphatikizapo ena.

Kudya ndi malamulo okhwimitsa chakudya kumanenedwa kutizakuti ife tikulephera kuti tipitirize kugwiritsa ntchito ndalama mofanana kapena chakudya chosiyana.

Makampani odyera ndi bizinesi ya mabiliyoni mabiliyoni ndi inu monga gulu lawo lomwe likuwunikira. Kodi munalephera? Palibe vuto, yesani kachiwiri. Oyambitsa a Whole30 amalimbikitsanso anthu kuti abwereze pulogalamu yawo ngati mwadutsa kapena "mutangofunikira kudya zakudya zina pazochitika."

Zotsatira za Pulogalamuyi

The Whole30 ndizofunikira kudya zakudya zowonongeka malinga ndi Dr. David Katz, mtsogoleri woyambitsa Yale Yunivesite ya Prevention Research Center. Pamene zakudya zimachotsedwa ndi kubweretsedwanso mu zakudya imodzi panthawi, zimakuthandizani kupeza zakudya zomwe zingayambitse chifuwa kapena kukhudzidwa. Iyi ndi njira yachipatala, yomwe imakhala yolemekezeka nthawi ndipo imatha kugwira ntchito pofuna kudziwa zakudya zowonongeka pofuna kuchepetsa zizindikiro, koma osati kukwaniritsa thanzi labwino.

Akatswiri osowa zakudya amavomereza kuti kuchotsa shuga wowonjezera ndi zakudya zowonongeka kuchokera ku zakudya zathu, monga Whole30 akuyamikira, ndi chinthu chabwino. Kuchepetsa kudya kwa shuga kumachepetsa kutupa, kumachepetsa matenda, komanso kumachepetsa thanzi lathunthu.

Phindu lina: mudya chakudya chonse kwa masiku 30 ndipo mutha kuchepetsa kulemera kwanthawi yochepa. Zakudya zonse pa zakudya zikuphatikizapo:

• Maluwa ambiri ndi zipatso zina
• Mapuloteni ochepa ochepa (mapiko, nsomba, nkhuku, ndi nkhumba amalimbikitsidwa kukhala udzu ndi zokometsera zabwino)
• Mafuta ambiri achilengedwe (mafuta a azitona, avocado, mafuta a kokonati , kapena ghee)
• Mafuta a mtedza ndi mtedza (amondi, ma cashews, mafuta a amondi). Pepani, mafuta a mandimu akutha!

Zosokoneza Pulogalamuyi

Ndondomeko Yomweyi inaphatikizidwa mu US News Report yowunikira kafukufuku wochuluka wa zakudya. Panali zakudya zokwana 38 zomwe zimayang'aniridwa ndi gulu la akatswiri odziwika bwino pa zakudya, zakudya zowonjezera, kunenepa kwambiri, kuwerenga maganizo, matenda a shuga, ndi matenda a mtima. Chakudya chilichonse chinkafufuzidwa m'magulu asanu ndi awiri, kuphatikizapo:

• Zakudya zosavuta ndizomwe zimatsatira
• Mphamvu zobala zochepa zochepa
• Kukwanira kwa zakudya
• Chitetezo cha zakudya
• Mphamvu yoteteza ndi kusamalira matenda a shuga
• Mphamvu yoteteza ndi kuyang'anira matenda a mtima

Pa madyedwe 38 omwe adakambidwa, a Whole30 adakhalapo pa 38. M'munsimu muli ochepa chabe mwa maganizo ndi ndemanga za akatswiri a gululi:

• Chodetsa nkhaŵa chachikulu chinali kuchotsa zakudya zofunika, monga mkaka, mbewu, ndi nyemba.
• Pulogalamuyi ndi yovuta kwambiri m'chilengedwe.
• Ndondomekoyi siinaphunzire pokhapokha m'mabuku otsatiridwa ndi anzawo.
• Akatswiri amatsutsa kuti chakudyacho chingachiritse kapena kuchiza matenda a shuga.
• Akatswiri ambiri a shuga amalimbikitsa zakudya zomwe zimadya mbewu, nyemba, ndi mkaka, zomwe Whole30 zimathetsa.
• Zakudya zomwe zimafuna kuyamba pambuyo pa kubodza chakudya kapena kutsekemera ndi "zakudya zopanda pake."
• Ndondomekoyi ndivuta kwambiri kutsatira.
• Kudyetsedwa kwa nyama zofiira ndi mafuta odzaza akhoza kupitirira mosavuta.
• Ndondomekoyi sichikuthandizira kuchepetsa kulemera kwanthawi yaitali ndipo ndi chakudya chochepa chabe.
• Kulemera kwa thupi, matenda a mtima, ndi matenda a shuga kumafuna khama lanu lonse. Ndondomekoyi siyimapereka zizoloŵezi za moyo wonse kuti zitheke.
• Ndondomekoyi ikusoŵa zakudya zamtundu, zomwe zimawoneka zosasamala, zoletsedwa, ndipo sizikugwirizana ndi umboni uliwonse wa sayansi.

Akatswiri Openda ndi Mayankho

Madokotala ambiri ndi akatswiri okhutira zakudya amatsutsana ndi zomwe zimafotokozedwa ndi Whole30 Diet. Ngakhale kuti pali zinthu zingapo zokhazokha, ndondomekoyi imaposa phindu lililonse. Akatswiri ena amatsutsana ndi kuchotsedwa kwa magulu ofunika kwambiri kuchokera ku zakudya, zomwe zikusonyeza kuti zingakhale ndi zotsatira zoopsa za thanzi. Akatswiri opeza zakudya zowonjezera apereka ndemanga zothandiza pa dongosolo la Whole30 Diet.

David Katz MD, MPH, FACPM, FACP, FACLM, ndi mmodzi wa oweruza a US News ndi World Report pachaka 'kufufuza kwabwino'. Iye ndi mtsogoleri wamkulu wa zachipatala, mkulu woyambitsa Yale Yunivesite ya Prevention Research Center, yemwe anayambitsa ndi Mtsogoleri wa True Health Initiative, ndipo amadziwika padziko lonse chifukwa cha luso lake la zakudya, kuchepetsa kulemera kwa thupi, komanso kupewa matenda osapatsirana. Dr. Katz wapereka lingaliro la akatswiri otsatirawa:

Zakudya izi sizinali bwino pa rankings, ndipo ndithudi sizinali bwino ndi ine. Vuto ndiloti Whole30 amalimbikitsa kudya zakudya, zomwe zimaonedwa kuti ndizolakwika, pamene zikulepheretsa magulu odyetsa bwino.

Mwachidziwikire, sindikuganiza zambiri za zakudya zomwe zakhazikika kuzungulira njira yowonongeka ndi kudula zakudya ndi magulu abwino, ndikuziwonjezera. Ndimakonda zakudya zowonjezera pamene zimadula zakudya zomwe zimapangitsa kuti thupi likhale lolemera komanso kupeza thanzi, monga nyemba.

Zambiri mwa dongosolo lonse ndi kugulitsa chakudya choyenera. Palibe kutsindika pano pakupeza luso lokhala ndi thanzi labwino. Chifukwa cha izi, sikungatheke kudziwa ngati chakudya chomwe chidzatuluke ndi ichi chidzakhala chamoyo.

Zopindulitsa zokhazokha 30 zomwe zimapindulitsa ndi kuperewera kwa nthawi yochepa, osati kulemera kwa nthawi yaitali, thanzi labwino, kapena kukhala ndi moyo kwautali. Ngati mukuyang'ana kuwononga chakudya chanu pa zifukwa zonsezi, pali zakudya zina 37 pa US News list zomwe muyenera kuziganizira musanakonzekere pa Whole30, kuphatikizapo DASH Diet, Mediterranean Diet, ndi MIND Diet, zomwe zinayikidwa pamwamba zakudya, motsatira.

Andrea Giancoli MPH, RD , ndi mmodzi wa oweruza a US News ndi World Report pachaka 'kufufuza kwabwino'. Iye ndi katswiri pa ndondomeko ya zakudya ndi zakudya zamasamba ndi fad. Andrea ndi chakudya chabwino komanso wothandizira, wothandizira, komanso wolankhulana. Iye ndi wolemba wovomerezeka wadziko lonse komanso wolemba zakudya. Andrea ndi mtsogoleri wa dziko la Academy of Nutrition ndi Dietetics ndipo akupitiriza kupereka luso labwino pa TV, pa wailesi, pa intaneti komanso pa zofalitsa zofalitsa nkhani m'dziko lonse lapansi. Andrea wapereka lingaliro la akatswiri otsatirawa:

The Whole30 ndi yofulumira kulemera pulogalamu malonda kufulumira kuchepa. Zedi, mukhoza kuchepetsa thupi tsiku la 30, koma sizithera. Thupilo silinapangidwe kuti lichepetse kulemera kwake mofulumira monga chakudya ichi chimayimira ndikuchichirikiza moyo wonse. Komanso, zakudya zimakhala zovuta kwambiri ndipo zimasowa zakudya zabwino. Pamene zowonjezerapo zimalimbikitsidwa ngati gawo la zakudya, monga momwe zilili ndi Whole30, zomwe zimandiwonetsa ine zikusowa zakudya zina ndipo sizimveka bwino.

Zakudya zomwe zimati zikhazikitse mphamvu yathu ya metabolism m'kanthawi kochepa ndizochepa. Physiologically, izi sizingatheke. Zakudya zopatsa mphamvu zowonjezera zingathe kuchepetsa kuchepa kwa thupi lanu ndikulimbikitsanso kulemera. Kukhazikitsanso kagayidwe kathu kagwiritsidwe ntchito ndi kagwiritsidwe katsopano katsopano ka cholinga chogulitsa mabuku awa a zakudya. Choncho, Zonse 30 zowonjezera kuti zikhazikitsenso ndikuwonjezetsa mphamvu yanu yamagetsi ndi malonda enieni.

Sindikanati ndikulangize ndondomeko iyi ya zakudya chifukwa ndi yowonjezera komanso yosasunga. Komanso, zakudya zilizonse zomwe zimapangitsa kuti zakudya zowonjezera zikhale zofunikira kuchokera ku mbewu zonse, nyemba zam'mimba, ndi mkaka zimachotsa thupi la zakudya.

Rachel Berman, RD, CDN , ndiye mtsogoleri wa zomwe zili, mtsogoleri pazochita zowonjezera ndi maonekedwe ambiri pa Today Show, Fox ndi Mabwenzi, ndi zina zofalitsa. Iye ndi mlembi wa mabuku awiri: Kulimbikitsa Metabolism Yanu ya Dummies ndi Zakudya za Mediterranean kwa Dummies. Rachel wapereka lingaliro la akatswiri otsatirawa:

Pulogalamu yonse imanena kuti ikuthandizani kuti mukhale olamulira kwambiri pa zosankha zanu. Mwinamwake izi ndi zoona, chifukwa muli ndi kusankha kochepa. Koma kwenikweni, chifukwa chokhala wolepheretsa, chakudya chimayendetsa moyo wanu wonse.

Sindimvetsetsa momwe chakudya chimakukhudzani kwambiri ndikukuletsani kuchita zinthu zomwe mungakonde, monga kudya ndi anzanu. Komanso, musadalire zakudya zilizonse zomwe zimakhala ndi nthawi yake! Izi ndizofanana ndi zosakhalitsa. Kodi mumataya thupi? Mwinamwake. Koma mwa lingaliro langa, limalimbikitsa ubwenzi wathanzi ndi chakudya nthawi yayitali mutatha kudya. Mwachitsanzo, mukhoza kumanyazitsa zakudya zodyera zomwe zadetsedwa ndi ziwanda panthawiyi, pamene ndizo zakudya zomwe zingakhale mbali ya zakudya zopatsa thanzi.

Amy Campbell MS, RD, LDN, CDE, ndi Wolemba Dietitian Nutritionist (RDN) ndi Wodziwika kuti Diabetes Educator (CDE). Pakalipano amagwira ntchito zabwino, amapereka zakudya zowonjezera zakudya, ndipo kale ankagwira ntchito ku Joselin's Diabetes Center. Amy ndi wothandizira mlungu uliwonse wa blog ndi matenda a shuga ndipo amalemba za Foundation ya Research and Wellness Foundation. Iye ndi katswiri wodziwa bwino ntchito ya US News ndi World Report pachaka 'kufufuza kwabwino' kufufuza. Amy wapereka lingaliro la akatswiri otsatirawa:

Kuganizira za kuyesa Zakudya Zonse 30? Muyenera kuganiza kawiri. Ndondomeko yodyayi ndi chakudya cholimbitsa thupi komanso chotsatira chimene mumatsata masiku 30 kuti mukhazikike. Zikumveka zokongola, koma khalani okonzekera kampu ya zakudya zam'nyumba. Muyenera kudula mndandanda wa zakudya ndi magulu a zakudya, kuphatikizapo shuga, mowa, zakudya za mkaka, mbewu, nyemba, nyemba, zakudya zomwe zili ndi zowonjezera.

Kotero, kodi mungadye chiyani? Nyama zambiri, nkhuku, nsomba, ndi mazira; zipatso ndi ndiwo zamasamba, mtedza ndi mbewu. Mafuta ndi abwino, komanso, ngakhale mafuta odzaza monga mafuta a bata komanso mafuta. Zingakhale zosamveka zoipa zonse, koma dzipangire nokha chifukwa chaching'ono chochepa-chiti, pipi kapena kapu ya yogurt, ndipo mwawomba. Muyenera kuyamba kuyendayenda kwa masiku 30 mobwerezabwereza. Ngati ndinu mmodzi mwa mwayi kuti mupite nawo, pang'onopang'ono mudzabweretsanso gulu limodzi la chakudya panthawi, kuyang'ana mosamala zizindikiro monga kupweteka, khungu, kapena zizindikiro zina za chifuwa kapena kusagwirizana.

Nkhani yabwino yokhudza chakudya ichi ndi yakuti masiku 30 okha-mwezi umodzi pachaka. Ndipo palibe cholakwika chilichonse ndi kudula maswiti, zakudya zowonongeka, kapena mowa. Nkhani zoipa? Chifukwa chimodzi, si chakudya cholemetsa, ngakhale kuti mwatsala pang'ono kulemera. Chofunika kwambiri: Palibe chifukwa cha sayansi pa dongosolo lodyera, ndipo zonena zake kuti kuthetsa magulu onse a zakudya kungathandize kuchepa kwa thupi, chitetezo cha mthupi lanu komanso matumbo anu ali ndi thanzi.

Kuwonjezera apo, kusiya mbewu zonse, nyemba, zakudya za mkaka, ndi chakudya cha soya kumatanthauza kuti mumapindula zambiri zomwe zimayendera limodzi ndi zakudya izi. Pomaliza, Zakudya Zonse 30 sizipereka malangizo ochuluka pa zomwe mungachite ngati mumakhala bwino kwambiri mutatha kubwezeretsanso chakudya. Ngati mukuganiza kuti chakudya chotsutsana kapena kusagwirizana, muzigwira ntchito ndi dokotala wanu ndi zakudya zolembera kuti mupeze njira yabwino kwambiri yothetsera.

Kafukufuku pa Whole30

Kafukufuku wodziimira kapena maphunziro omwe anachitidwa pa Zakudya zonse zilibepo, akusiya zokhazokha zowonjezera zotsutsana nazo. Kafukufuku woperekedwa kwa anthu 1600 Onsewa anawonetsa kulemera kwa pakati pa 96 peresenti ya ophunzirawo. Komabe, kutaya thupi ndizochitika pa zakudya zonse zochotsa monga chonchi.

Vuto ndi zakudya zambiri, makamaka zomwe zimaletsa magulu a zakudya, sitingathe kulemera. Maphunziro apamwamba amakumana ndi vutoli ndipo nthawi zambiri amatsutsana pa zomwe apeza zokhudzana ndi zakudya zolimbitsa thupi komanso kuchepa kwa thupi.

Kafukufuku m'magazini ya Journal of Research and Medical Sciences anafufuza njira zokhudzana ndi zakudya. Awonetsa kuti sizikudziwika bwino ngati zakudya zowonjezera mafuta otsika, zakudya zapadera, kapena kudya mafuta oyenera ndi othandizira kupeŵa kulemera.

Kafukufuku m'magazini ya Journal of Steroids adasonyeza dieters amene amadya chakudya chambiri cham'madzi , chakudya chamasana, chakudya chamasana, komanso chakudya cha tsiku ndi tsiku chochepa kwambiri kuposa okhutiradirate. Anthu omwe amatsatira zakudya zowonjezera zakudya zimayambanso kulemera kwawo pamene gulu lapamwamba la carb linatha kulichotsa.

Kafukufuku m'magazini ya Journal of Cell Metabolism anawunika zotsatira za kuchepetsa mafuta ndi zakudya zamagulu chifukwa cha kutayika kwa mafuta. Phunzirani ophunzira omwe amadya chakudya chochepa kwambiri cha carb, pamene anthu omwe amadya mafuta ochepa amatha kutaya mafuta ambiri.

Tsono ngakhale kuti Whole30 Diet imati ndisayansi, palibe umboni weniweni wotsimikizira ntchito yake.

Zakudya Zoperekedwa

Kumvetsetsa kusiyana pakati pa zakudya zabwino ndi zakudya za fad ndi njira yabwino yoyamba yochepetsera thupi ndikukhala wathanzi. Zakudya Zonse 30 zili ndi phindu linalake, koma mwachilendo ilo limagwera pansi pa falala lamalama chifukwa chochotsa zakudya zathanzi ndizosalephereka, zimadula thupi lanu lofunikira kwambiri, ndipo zimayambitsa chiyanjano choipa ndi chakudya.

Kudya choyenera ndi moyo, osati chakudya. Tikamadya chakudya chopatsa thanzi , makamaka zomera, zimatithandiza kukhala ndi thanzi labwino komanso kulemera kwake. Sankhani zakudya zotsatirazi zowonjezera zakudya monga chakudya chopatsa thanzi:

• Zamasamba ndi masamba amdima, masamba, kale, sipinachi, broccoli, Swiss chard, nyemba zobiriwira)
• Zipatso (maapulo, zipatso, vwende)
• Njere (quinoa, bulauni wa mpunga, oats)
• Zakudya zofooka (chifuwa, nkhuku, chifuwa)
• Nyemba ndi nyemba (nyemba zonse, mphodza, nandolo)
• Mtedza ndi mbewu (walnuts, amondi, mbewu za mpendadzuwa)
• Mkaka (kuchepetsa mkaka wamafuta, tchizi, yogurt)
• Mafuta (mafuta a maolivi, mafuta a avocado)

Ndipo ngati mukuyang'ana ndondomeko yowonongeka, chaka cha US News Report Lipoti labwino la zakudya limapereka njira zitatu zoyenera kudya:

1. Dash Diet : amaona kuti ndibwino kuti mukhale ndi zakudya zathanzi komanso kuti muzitsatira. Zakudya zimasonyezanso kuthandiza kuthana ndi shuga ndikulimbikitsa thanzi la mtima.
2. Zakudya Zakudya Zakudya Zakudya Zam'madzi : Zikuwoneka kuti ndizo zakudya zabwino zomwe zimadya zomera komanso zosavuta kutsatira. Zakudyazi zinayika nambala 2 kuti idye kudya, kusamalira matenda a shuga, ndi zakudya zabwino kwambiri.
3. Zakudya Zakudya Zambiri: zimawoneka zosavuta kutsata komanso zowonjezera kudya zakudya zabwino. Zakudyazo zimathandizanso kuthetsa matenda a shuga ndipo zimalimbikitsa thanzi labwino.

> Zotsatira:

> Daniela Jakubowicz ndi al., Zakudya zamakono ndi zowonongeka zimakhudza magulu a ghrelin, chiwerengero cha njala ndi kuchepetsa kulemera kwa okalamba ndi olemera kwambiri, Journal of Steroids , 2012.

> Fatemeh Azizi Soeliman et al., Kuperekera kwa kuchepa kwa thupi: Kuwerengera njira zogwiritsira ntchito zakudya, Journal of Research in Medical Sciences , 2014.

> Kevin D. Hall ndi al., Kalori wa Kalori, Kuletsa Zakudya Zakudya Zakudya Zakudya Zambiri za Thupi kuposa Kutsekedwa kwa Zakudya Zam'madzi mu Anthu Okhuta Kwambiri, Journal of Cell Metabolism , 2015.

> Lydia A. Bazzano, MD, PhD, MPH ndi al., Zotsatira za Zakudya Zam'madzi ndi Zakudya Zochepa: Njira Yowonongeka, Annals Internal Medicine , 2014.

> Richard B. Kreider, PhD et al., A Structured Food and Programme Programme Amalimbikitsa Kusintha Kwambiri pa Kulemera kwa Thupi, Kutenga Thupi, ndi Kulemera Kwambiri, Journal of the Academy of Nutrition and Diettics , 2011.