Posachedwapa, ndinkakumana ndi mnzanga paki ya chakudya chamasana, ndipo ndinazindikira njira yovuta kwambiri. Pafupifupi aliyense kumeneko anali kutsegula phukusi kapena bokosi la chakudya chamasana.
Monga mwinamwake mukudziwira, nkhawa zambiri zakhala zikukhudzana ndi zakudya zowonongeka , kuphatikizapo kuchuluka kwa zakudya zowonongeka ndi zoopsa zomwe zimayambitsa. Ndipotu, kafukufuku waposachedwapa amene akatswiri a ku yunivesite ya Chapel-Hill anapeza, anapeza kuti chakudya choposa 60 peresenti ya chakudya chimene chimagulidwa chaka chilichonse ku America chimagwiritsidwa ntchito kwambiri.
Monga umboni wokhudzana ndi kugwiritsira ntchito kwambiri mankhwalawa ndi zotsatira zazikulu za umoyo, zakudya zowonongeka kwambiri zikukhala zofanana.
Zakudya zina zofunika ndizofunikira kuonetsetsa kuti zinthu zowonongeka, monga nyama yatsopano kapena mkaka, zimakhudzidwa ndi zinthu zomwe zimagwiritsidwa ntchito kwambiri. Izi ndi zakudya zabwino zomwe zimayendera mipiringidzo yapakati ya sitolo yanu yogulitsa ndikuphatikizapo: Zakudya zokonzedwa bwino, chakudya, zamagulu, ma coki, chips, sodas, maswiti, maswiti ndi zinthu zina zowonjezera. Kuwonjezera pamenepo, mitundu yambiri ya nyama ndi tchizi, monga bacon, sausages, agalu otentha, nyama yamasana, ndi tchizi kapena tchizi zimayambanso kugwiritsidwa ntchito kwambiri. Zakudya zamtundu uwu ndizo zambiri zomwe zimadya nthawi zonse kwa banja lachimereka la America.
Kupewa zakudya zowonongeka kwathunthu sikutheka, koma kumvetsetsa chifukwa chomwe kudya kwambiri kungapweteke ndi chinthu chofunikira choyamba kuti mukhale ndi thanzi labwino.
Poyamba, mankhwalawa amakhala ndi mchere wambiri, shuga, kapena mafuta-zonse zomwe zimadziwika kuti ndizovulaza.
Zakudya zopangidwa bwino kwambiri zimathandizidwa ndi mankhwala ndi zowonjezera kapena zosungira zomwe zimapangitsa kuti ayambe kukonda, kuyika, kapena kuwonjezera maulendo. Njira yosavuta yodziŵira chakudya chilichonse chokonzedwa ndiyang'anirani chizindikiro; ngati pali mndandanda wa zovala zotsalira ndi zosazindikirika, mayina ovuta ndi oyenera kunena kuti chakudya chikugwiritsidwa ntchito.
Nazi njira zisanu ndi chimodzi zowonongeka kwa zakudya zowonongeka zingakhudze thanzi lanu:
Kunenepa kwambiri
Zimadziwika bwino kuti shuga umathandiza kuti kunenepa kwambiri, komwe kumabweretsa matenda ena aakulu. Zakudya zopangidwira bwino nthawi zambiri zimanyamula shuga wambiri, koma musanyengedwe ngati mawu oti "shuga" sakuwonekera pa chizindikirocho. Pali mau ochuluka okwana makumi asanu ndi awiri omwe akugwiritsidwa ntchito kulemba mitundu ya shuga yowonjezeredwa ku zakudya zothandizidwa. Mayina omwe amapezeka kwambiri ndi chimanga, fructose, shuga, sucrose, malt kapena maltose, uchi, molasses, kapena timadzi tokoma.
Amadziwika kuti "zopatsa mphamvu zamagazi," mtundu uliwonse wa shuga, kuphatikizapo mitundu yobisikayo kapena yosasinthika, sungapereke chakudya chamtundu uliwonse ndipo imalimbikitsa thupi lanu kudya zina zambiri. Choipa kwambiri ndi chakuti kumwa shuga kumayambitsa chisangalalo chomwecho komanso chilakolako cha ubongo mofanana ndi omwe akulimbana ndi mankhwala osokoneza bongo. Izi sizikufotokozera chifukwa chake zimakhala zovuta kukana masekondi atatha kudya zakudya zabwino, koma chifukwa chake ambiri amawona zikhumbo zosadziwika za zakudya zina zomwe zimapangidwanso kwambiri.
Choncho, shuga wochuluka kwambiri ndi wotani? Malangizo a 2015-2020 kwa Amereka amalimbikitsa shuga wowonjezera ayenera kukhala osachepera 10 peresenti ya makilogalamu a tsiku ndi tsiku.
Izi zikufanana ndi supuni 12 za shuga pa tsiku, zomwe zimveka ngati zopatsa mowolowa manja mpaka mutha kuona kuti kumwa mowa wambiri kumakhala ndi ma teaspoon 10 okha.
Symphatic Metabolic Syndrome, kuphatikizapo Matenda a Mtima ndi Mtundu wa shuga
Monga ngati kunenepa kwakukulu sikunali kokwanira, chakudya chogwiritsidwanso ntchito chimagwirizananso ndi matenda a kagayidwe kachakudya, omwe amatanthauza gulu la ziopsezo zomwe zingayambitse matenda a mtima ndi mtundu wa shuga. Matenda a zamadzimadzi amapezeka ngati zinthu zitatu kapena zingapo zotsatirazi zilipo:
- Kuwonjezeka kwa nsapato kumatchedwanso kuti ndi "mawonekedwe a apulo" ndi kunenepa kwambiri m'mimba
- Mitundu yowonjezereka ya triglycerides, kapena yofuna mankhwala kuti achepetse triglycerides
- Mavitamini otsika a HDL (odwala), kapena osowa mankhwala chifukwa cha kuchepa kwa HDL
- Kuthamanga kwa magazi, kapena kufunika mankhwala kuti azitha kuthamanga kwa magazi
- Kusakaniza magazi kwa shuga, kapena kufunikira mankhwala chifukwa cha kutaya kwa magazi magazi
Sura yochuluka yomwe imapezeka mu zakudya zokonzedwa bwino ndizo zikuluzikulu za matenda amadzimadzi. Sugars ndi mawonekedwe a chakudya, chomwe thupi limafuna mphamvu. Komabe, pamene mitundu iyi ya chakudya imakhala yochulukirapo, shuga uyenera kusungidwa mu thupi - mofanana ndi mafuta - ndipo ikhoza kuwonetsa zotsatira zina zamagetsi. Chitsanzo cha mitundu iyi ya zochitika zamagetsi ndifupipafupi m'magazi a m'magazi omwe amafunika insulini kuti ikhale yolimba. Pakapita nthawi, izi zingachititse kuti insulin ikhale yovuta, komanso kuwonjezereka m'magulu a triglycerides m'magazi. Zowonjezera zotsatira za kusokonezeka kwachiwerewerezi zingayambitse chiopsezo cha matenda a mtima ndi shuga.
Matenda Opopa Matenda
Zakudya zothandizidwa zingathandizenso chitukuko cha matenda opatsirana, omwe amatchedwanso Crohn's disease kapena ulcerative colitis. Panthawiyi, vutoli ndi mtundu wa mankhwala otchedwa emulsifiers, omwe amagwiritsidwa ntchito kupititsa maulendo amoyo ndikuthandizira kupanga mawonekedwe a zakudya. Amapezeka pafupifupi chilichonse chopangidwa ndi zakudya, kuphatikizapo mkate, kapu, kapu, saladi, sauce, yogurt, pudding, tchizi, tchizi, ndi zokometsera.
Zingakhale zodabwitsa kudziŵa kuti omulsifiers omwe amagwiritsidwa ntchito mu zakudya zowonongeka ali ofanana ndi omwe amapezeka m'nyumba yanu sopo kapena detergents. Ichi ndi chifukwa chakuti ntchito yaikulu ya emulsifier ndi kulola madzi ndi mafuta kukhala osakanikirana, kaya ndi cholinga chochotsa chimbudzi ndi madontho, kapena kugwira pamodzi chakudya chomwe nthawi zambiri chimasiyana.
Mu kafukufuku waposachedwapa, makoswe omwe anadyetsedwa zakudya zomwe zimakhala zofanana ndi zamtundu wambiri zomwe zimadya zakudya zowonongeka zinapezeka kuti zamasintha mabakiteriya omwe amachititsa matenda ambiri angapo kuphatikizapo omwe adakambirana kale-kunenepa kwambiri ndi matenda a kagayidwe kake- komanso matenda opweteka m'mimba. Chifukwa cha kugwirizana kumeneku ndi chifukwa mabakiteriya omwe amakhudzidwa amatha kusokoneza makoswe omwe amateteza mitsempha ya m'mimba, ngati momwe detergent imagwirira ntchito kuchotsa dothi, zomwe zimayambitsa kupweteka ndi kuonjezera chiwindi cha matendawa.
Matenda Odzidzimutsa
Matenda osokoneza bongo amayambitsa pamene chitetezo cha mthupi chimapita haywire ndikuukira maselo ake. Pali matenda opitirira 100 osiyana siyana, koma ambiri omwe ali odwala matenda a shuga, lupus, multiple sclerosis, nyamakazi ya nyamakazi, matenda a Crohn, ndi Hashimoto's thyroiditis. M'matendawa, chitetezo cha mthupi chimapangitsa maselo odwala kukhala osapatsa thanzi komanso amachititsa kuti thupi lizitetezedwa.
Zikuoneka kuti 70 peresenti ya chitetezo cha m'thupi chanu chiri mumatumbo anu. Izi sizosadabwitsa pamene mukuwona za poizoni za chilengedwe zomwe zimayenda kudutsa m'mimba mwanu kuyambira pachiyambi mpaka kumapeto. Tsamba lanu la m'mimba ndilopangidwa ndi maselo apadera omwe amatchedwa maselo a epithelial, omwe ntchito yawo ndi yotetezera. Maselo a m'mimba a m'mimba amathandizidwa pamodzi ndi magulu akuluakulu, omwe amawathandiza kukhala ogwirizana komanso kulimbikitsa chitetezo chotsutsana ndi mabakiteriya, poizoni ndi ma antigen ena owopsa. Koma pamene magulu amphamvuwa amatha kusokonezeka, amafooketsa chitetezo cha thupi ndipo amatha kulowetsa ma antigeni oopsa m'thupi mwa kukula kwa matumbo. Izi zimatchedwa "ziphuphu zamatumbo" ndipo panopa ndizochititsa chidwi pa kafukufuku wamankhwala.
Kafukufuku wasonyeza kuti zowonjezera zisanu ndi ziwiri zomwe zimapezeka mu zakudya zowonongeka zingawononge mitsempha yolimba, kuwapangitsa kukhala ofooka ndi kukula kwa matumbo. Izi zimatsegula chitseko cha poizoni kuti ziwononge thupi, zomwe zingayambitse mwayi wokhala ndi matenda omwe amadzipangika. Zowonjezera zisanu ndi ziwiri zomwe zimazindikiritsidwa ndi glucose, mchere, emulsifiers, organic solvents, gluten, microbial transglutaminase, ndi nanoparticles-zonse zomwe zimagwiritsidwa ntchito popangira chakudya.
Khansa yolondola
Zakudya zothandizidwa zingachititsenso kuti pakhale chiopsezo chokhala ndi khansa ya colon. Panthawiyi, chilangochi chimakhala ndi nyama, zomwe zimadya chakudya chamasana, bacon, soseji, agalu otentha, komanso nyama zina zomwe zakhala zikugwiritsidwa ntchito kuti zisungidwe. Mavutowa amaphatikizaponso kudya nyama yofiira monga ng'ombe kapena nkhumba. Kudya zochepa monga magalamu 50 a nyama yowonongeka kapena yofiira tsiku ndi tsiku, yomwe imakhala yofanana ndi galu wamng'ono wotentha kapena magawo awiri a nyama yankhumba, yapezeka kuti imayambitsa ngozi ya khansa yoyipa ndi 18 peresenti. Amakhulupirira kuti chiopsezo chimachokera ku mankhwala omwe amasungidwa ndi zakudyazi kapena njira yophika yomwe amasungidwa, zomwe zonsezi zimagwirizanitsidwa ndi mankhwala a kagajeni.
Nkhawa ndi Kuvutika Maganizo
Ngati simukukakamizidwa kuyang'anitsitsa zakudya zogwiritsidwa ntchito, palinso vuto lina la thanzi lomwe muyenera kulingalira. Kudya zakudya zamakono zogwiritsidwa ntchito kumayanjananso ndi kuchuluka kwa nkhaŵa ndi kupsinjika maganizo. Nthano imodzi ndi yakuti kuwonetsetsa shuga zowonjezerazi kungapangitse mimba yanu, komwe ambiri amapanga serotonin. Serotonin ndizofunikira kwambiri, ndipo pamene zakudya zowonjezera zakudya zimakhala ndi mankhwala omwe amapezeka mu zakudya zowonongeka, zimakhudza thupi lanu kuti likhale ndi thanzi labwino. Kuwonjezera apo, kumbukirani kuti zonsezi zowonjezera shuga zimapangitsa kuti tizirombo ta magazi tizilombo toyambitsa matenda komanso tizilombo toyambitsa matenda timene timapanga timadzi timene timayambitsa matenda a shuga, zomwe zimapangitsa kuti thupi likhale lopanda mphamvu. Komanso, popeza shuga zowonjezerazi zimatha kukhala zovuta kwambiri, thupi lanu limapitiriza kufunafuna zambiri, kubwereza mobwerezabwereza.
Zonsezi, zakudya zamakono zowonongeka zimatanthawuza kuti chakudya chochepa sichikudya, zomwe zimapangitsa kuti thupi likhale losafunikira m'mavitamini ndi mchere ena omwe amafunikira kuti mukhale ndi thanzi labwino. Ngakhale kuti sizingatheke kuthetseratu kwathunthu chakudya chogwiritsidwa ntchito kuchokera ku zakudya zathu za tsiku ndi tsiku, ndi bwino kukumbukira kuchuluka kwa momwe mukudyera. Kudziwa izi kungathandize kukhazikitsa moyo wathanzi komanso kuthandizira matenda ambiri. Nthaŵi zonse ndimauza odwala anga kuti chakudya chingakhale mankhwala kapena poizoni. Pangani zakudya zanu kuti zisakugwiritseni ntchito.
> Zotsatira:
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> Benoit Chassaing, Omry Koren, Julia K. Goodrich, et al. Emulsifiers amagwiritsa ntchito mbewa m'matumbo microbiota kulimbikitsa matenda a colitis ndi matenda a kagayidwe kake. Chilengedwe . 2015; 519, 92-96.
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