Nthano 10 Zapamwamba Kwambiri pa 'Njira Zina' Zakudya Zakudya

Zamkati

• 1. Shuga amakonda kwambiri kasanu ndi kawiri kuposa cocaine
• 2. Ma calories alibe ntchito konse
• 3. Kuphika ndi mafuta ndi lingaliro loipa
• 4. Ma microwave amawononga chakudya chanu komanso amatulutsa cheza choipa
• 5. Cholesterol yamagazi ilibe kanthu
• 6. Kofi yogulidwa m'sitolo imakhala ndi milingo yambiri ya mycotoxin
• 7. Zakudya zamchere ndi zopatsa thanzi koma zakudya za acidic zimayambitsa matenda
• 8. Kudya mkaka ndi koipa m'mafupa anu
• 9. Carbs amakhala ovulaza
• 10. Timadzi tokoma timatulutsa zotsekemera
• Mfundo yofunika

Zakudya zabwino zimakhudza aliyense, ndipo pali njira ndi zikhulupiriro zambiri pazomwe zili zabwino.

Ngakhale atakhala ndi umboni wowachirikiza, akatswiri wamba ndi ena osagwirizana nthawi zambiri sagwirizana pazinthu zabwino.

Komabe, anthu ena amakhulupirira za zakudya zomwe sizigwirizana ndi sayansi.

Nkhaniyi ikufotokoza zabodza zina zomwe anthu nthawi zina amatenga nawo mbali pazakudya zina.

1. Shuga amakonda kwambiri kasanu ndi kawiri kuposa cocaine

Shuga amapezeka mwachilengedwe muzakudya zambiri, makamaka zipatso ndi ndiwo zamasamba. Komabe, ndizowonjezera zowonjezera.

Pali umboni wochuluka wosonyeza kuti kuwonjezera shuga pachakudya ndi kovulaza. Asayansi adalumikiza izi ndi kunenepa kwambiri, kukana kwa insulin, kuchuluka kwamafuta am'mimba ndi mafuta a chiwindi, ndi matenda monga mtundu wachiwiri wa shuga ndi matenda amtima (1,,,, 5,).

Komabe, kupewa kuwonjezera shuga kungakhale kovuta. Chifukwa chimodzi ndikuti opanga amawonjezera pazakudya zambiri zomwe adazipangira kale, kuphatikiza msuzi wokoma ndi zakudya zachangu.

Kuphatikiza apo, anthu ena amalakalaka zakudya zomwe zili ndi shuga wambiri.

Izi zapangitsa akatswiri ena kukhulupirira kuti shuga ndi zakudya zomwe zili momwemo zimasokoneza.

Pali umboni wotsimikizira izi mwa nyama komanso anthu. Shuga amatha kuyambitsa magawo omwewo muubongo ngati mankhwala osangalatsa, ndipo imatha kuyambitsa zizindikilo zofananira (,).

Ena amafika pakunena kuti shuga ndiwowonjezera kasanu ndi kawiri kuposa cocaine.

Izi zimachokera ku kafukufuku yemwe adapeza kuti makoswe amakonda madzi otsekemera ndi shuga kapena saccharin kuposa mankhwala osokoneza bongo a cocaine ().

Zinali zotsatira zochititsa chidwi koma sizinatsimikizire kuti shuga ili ndi msampha wochulukitsa kasanu ndi katatu kwa anthu, poyerekeza ndi cocaine.

Shuga amatha kuyambitsa mavuto azaumoyo, ndipo amatha kukhala osokoneza bongo. Komabe, ndizokayikitsa kuti ungakhale osokoneza bongo kuposa cocaine.

ChiduleShuga akhoza kukhala wopanda thanzi ndipo atha kukhala wosuta, koma sizokayikitsa kuti akhale osokoneza bongo kasanu ndi kasanu monga cocaine.

2. Ma calories alibe ntchito konse

Anthu ena amaganiza kuti zopatsa mphamvu ndizofunikira pakuchepetsa thupi.

Ena amati mutha kuonda ngakhale mutadya zakudya zingati, bola ngati musankha zakudya zoyenera. Amaona kuti zopatsa mphamvu sizothandiza.

Chowonadi chiri pakati penipeni.

Kudya zakudya zina kumathandizira kuthandizira kuchepa thupi, mwachitsanzo:

• kulimbikitsa kagayidwe kake, komwe kumawonjezera kuchuluka kwama calories omwe mumawotcha
• kuchepetsa kudya, komwe kumachepetsa kuchuluka kwa zopatsa mphamvu zomwe mumadya

Anthu ambiri amatha kuonda popanda kuwerengera zopatsa mphamvu.

Komabe, ndichowona kuti ngati muchepetsa thupi, ma calories ambiri akuchoka m'thupi lanu kuposa kulowa.

Ngakhale zakudya zina zimatha kukuthandizani kuti muchepetse thupi kuposa ena, ma calories nthawi zonse amakhudza kuchepa thupi komanso kunenepa.

Izi sizikutanthauza kuti muyenera kuwerengera zopatsa mphamvu kuti muchepetse kunenepa.

Kusintha kadyedwe kanu kuti kuchepa thupi kumachitika pawokha kungakhale kothandiza kwambiri, mwinanso osati kwabwinoko.

Chidule Anthu ena amakhulupirira kuti ma calories alibe phindu pakuchepetsa thupi kapena phindu. Kuwerengera ma kalori sikofunikira nthawi zonse, koma ma calorie amawerengerabe.

3. Kuphika ndi mafuta ndi lingaliro loipa

Mafuta a azitona owonjezera ndi amodzi mwamafuta abwino kwambiri omwe amapezeka. Lili ndi mafuta a monounsaturated a mtima wathanzi komanso ma antioxidants amphamvu (10, 11).

Komabe, anthu ambiri amakhulupirira kuti ndizosavomerezeka kugwiritsa ntchito kuphika.

Mafuta ndi ma antioxidants amakhudzidwa ndi kutentha. Mukamagwiritsa ntchito kutentha, mankhwala owopsa amatha kupanga.

Komabe, izi zimagwira makamaka mafuta omwe ali ndi mafuta ambiri a polyunsaturated acid, monga ma soya ndi mafuta a chimanga (12).

Mafuta a polyunsaturated a maolivi ndi 10-11% okha. Izi ndizochepa, poyerekeza ndi mafuta ena azomera ().

Zowonadi, kafukufuku wasonyeza kuti mafuta a azitona amakhalabe ndi thanzi, ngakhale kutentha kwambiri.

Ngakhale kutayika kwa antioxidants, vitamini E, ndi kununkhira, mafuta a azitona amakhalabe ndi zakudya zambiri akamatenthetsa (14,,).

Mafuta a maolivi ndi mafuta osankhidwa bwino, kaya ndi yaiwisi kapena yophika.

Chidule Mafuta a azitona amatha kusankha bwino kuphika. Kafukufuku akuwonetsa kuti imatha kupirira kutentha kophika, ngakhale kwa nthawi yayitali.

4. Ma microwave amawononga chakudya chanu komanso amatulutsa cheza choipa

Kutentha chakudya mu uvuni wa microwave ndikosavuta komanso kosavuta, koma anthu ena amakhulupirira kuti izi zimadzawonongeka.

Amanena kuti ma microwave amatulutsa ma radiation owopsa ndipo amatha kuwononga michere ya chakudya. Komabe, sizikuwoneka kuti pali umboni uliwonse wofalitsidwa wotsimikizira izi.

Ovuni yama microwave imagwiritsa ntchito radiation, koma kapangidwe kake kamatchinjiriza izi kuthawa ().

M'malo mwake, kafukufuku akuwonetsa kuti kuphika ma microwave kungakhale bwino posungira michere kuposa njira zina zophikira, monga kuwira kapena kuwotcha (,,).

Palibe umboni wa sayansi wosonyeza kuti kuphika kwa ma microwave ndi kovulaza.

Chidule Palibe kafukufuku wofalitsidwa yemwe akuwonetsa kuti uvuni wama microwave ndiowopsa. M'malo mwake, kafukufuku wina akuwonetsa kuti atha kuthandiza kusunga michere yomwe njira zina zophikira zimawononga.

5. Cholesterol yamagazi ilibe kanthu

Akatswiri azakudya nthawi zambiri sagwirizana pakukhudzana ndi mafuta okhathamira komanso mafuta m'thupi.

Mabungwe akuluakulu, monga American Heart Association (AHA), amalimbikitsa kuti muchepetse kudya kwamafuta osakwanira 5-6% ya ma calories, pomwe Malangizo a Zakudya Zakudya ku 2015-2020 aku America amalimbikitsa 10% ya anthu onse (21, )

Pakadali pano, umboni wina ukusonyeza kuti kudya zakudya zomwe zili ndi cholesterol yambiri komanso mafuta okhathamira sizingakuwonjezereni chiwopsezo cha matenda amtima (,, 25, 26).

Kuyambira mu 2015, U.S. Dipatimenti ya Zamalonda (USDA's) Zakudya Malangizo salinso ndi malangizo ochepetsa kuchuluka kwa mafuta m'thupi kwa 300 mg patsiku. Komabe, amalimbikitsanso kudya mafuta ochepetsa mafuta m'thupi momwe mungathere mukamadya zakudya zabwino ().

Komabe, anthu ena samvetsetsa izi ndikukhulupirira izi magazi magulu a cholesterol nawonso ndiosafunika.

Kukhala ndi mafuta ambiri m'magazi anu kumatha kukulitsa matenda amtima komanso matenda ena. Simuyenera kuzinyalanyaza.

Kutsata moyo wathanzi - kuphatikiza zakudya zomwe zili ndi zipatso ndi ndiwo zamasamba zatsopano komanso zakudya zosakonzedwa bwino, mafuta, ndi shuga - zitha kukuthandizani kuti mukhale ndi cholesterol yoyenera.

Chidule Cholesterol ndi mafuta okhutira mu zakudya sangakhale opanda vuto, koma kuchuluka kwama cholesterol m'magazi anu kumatha kukhudza chiwopsezo cha matenda amtima wanu.

6. Kofi yogulidwa m'sitolo imakhala ndi milingo yambiri ya mycotoxin

Mycotoxins ndi mankhwala owopsa omwe amachokera ku nkhungu ().

Amapezeka muzakudya zambiri zotchuka.

Pali nthano yoti khofi wambiri amakhala ndi milingo yowopsa ya mycotoxin.

Komabe, izi sizokayikitsa. Pali malamulo okhwima owongolera milingo yanga mu zakudya. Ngati mbewu yadutsa malire achitetezo, wolima ayenera kuitaya ().

Nthaka zonse ziwiri ndi mycotoxins ndizofala zachilengedwe. M'malo ena, pafupifupi munthu aliyense amakhala ndi milingo yanga yambiri (mycotoxins) m'magazi awo ().

Kafukufuku akuwonetsa kuti ngati mumamwa makapu 4 (945 mL) a khofi patsiku, mumangodya 2% yokha ya mycotoxin yokhazikika. Magulu amenewa ali mkati mwa chitetezo (31).

Palibe chifukwa choopera khofi chifukwa cha mycotoxin.

Chidule Ma mycotoxin ndi mankhwala owopsa omwe amapezeka ponseponse, koma kuchuluka kwa khofi kulibe malire.

7. Zakudya zamchere ndi zopatsa thanzi koma zakudya za acidic zimayambitsa matenda

Anthu ena amatsatira zakudya zamchere.

Amati:

• Zakudya zimakhala ndi asidi kapena zamchere m'thupi.
• Zakudya zama acidic zimachepetsa mphamvu ya pH yamagazi, ndikupangitsa kuti ikhale yowirira kwambiri.
• Maselo a khansa amakula kokha m'malo okhala ndi acidic.

Komabe, kafukufuku sagwirizana ndi izi. Chowonadi ndi chakuti, thupi lanu limayang'anira kuchuluka kwa pH yamagazi anu, mosasamala kanthu za zakudya zanu. Zimangosintha kwambiri ngati muli ndi poyizoni wowopsa kapena matenda monga matenda a impso (32, 33).

Magazi anu ndi amchere pang'ono pang'ono, ndipo khansa imatha kumera m'malo amchere ().

Anthu omwe amalimbikitsa zakudyazi amalimbikitsa kupewa nyama, mkaka, ndi tirigu, zomwe amawawona kuti ndi acidic. Zakudya "zamchere" zimanenedwa kuti ndizakudya zopangidwa kuchokera kuzomera, monga masamba ndi zipatso.

Zakudya zamchere zimatha kupereka phindu, koma ndichifukwa choti zimadalira zakudya zabwino, zathunthu. Kaya zakudya izi ndi za "alkaline" kapena "acidic" mwina sizikhala ndi zotsatirapo.

Chidule Zakudya sizingasinthe pH mtengo (acidity) wamagazi mwa anthu athanzi. Palibe umboni wokhutiritsa wothandizira zakudya zamchere.

8. Kudya mkaka ndi koipa m'mafupa anu

Nthano ina imati mkaka umayambitsa kufooka kwa mafupa. Uku ndikuwonjezera kwa nthano yazakudya zamchere.

Othandizira amati mapuloteni amkaka amachititsa magazi anu kukhala acidic komanso kuti thupi lanu limatulutsa calcium m'mafupa anu kuti ichepetse acidity iyi.

M'malo mwake, zinthu zingapo mumkaka zimathandizira thanzi lamafupa.

Ndi gwero labwino la calcium ndi phosphorous, zomwe zimamanga kwambiri mafupa. Amakhalanso ndi vitamini K2, yomwe imathandizira kupangika kwa mafupa (,, 37).

Kuphatikiza apo, ndi gwero labwino la mapuloteni, omwe amathandiza thanzi lamafupa (,).

Kuwongoleredwa, kafukufuku waumunthu akuwonetsa kuti mkaka umatha kukonza thanzi lamafupa azaka zonse powonjezera kuchuluka kwa mafupa ndikuchepetsa chiopsezo cha mafupa (,,,).

Ngakhale mkaka suli wofunikira pa thanzi la mafupa, ukhoza kukhala wopindulitsa kwambiri.

Chidule Anthu ena amati mkaka ungavulaze mafupa, koma kafukufuku wambiri akuwonetsa zosiyana.

9. Carbs amakhala ovulaza

Zakudya zochepa zama carb zili ndi maubwino ambiri.

Kafukufuku akuwonetsa kuti atha kuthandiza anthu kuti achepetse thupi ndikusintha zidziwitso zosiyanasiyana zaumoyo, makamaka za matenda amadzimadzi ndi mtundu wa 2 shuga (44, 45, 46, 47,).

Ngati kutsitsa ma carbs kungathandize kuthana ndi mavuto ena azaumoyo, anthu ena amakhulupirira kuti ma carbs ayenera kuti adayambitsa vutoli poyamba.

Zotsatira zake, ambiri otsika a carb amalimbikitsa ziwombankhanga zakudya zonse zapamwamba, kuphatikiza zomwe zimapereka maubwino osiyanasiyana, monga mbatata, maapulo, ndi kaloti.

Ndizowona kuti ma carb oyengedwa, kuphatikiza shuga wowonjezera ndi mbewu zoyengedwa, zimatha kuwonjezera kunenepa ndi matenda amadzimadzi (, 50,).

Komabe, izi sizowona kwa magwero athunthu a carb.

Ngati muli ndi vuto la kagayidwe kachakudya, monga kunenepa kwambiri kapena mtundu wa 2 shuga, chakudya chochepa cha carb chingathandize. Komabe, sizitanthauza kuti ma carbs adayambitsa zovuta izi.

Anthu ambiri amakhalabe ndi thanzi labwino pomwe akudya zakudya zopanda mafuta ambiri, monga mbewu zonse.

Chakudya chochepa cha carb ndi njira yabwino kwa anthu ena, koma sikofunikira kapena yoyenera aliyense.

Chidule Zakudya zochepa zama carb zitha kuthandiza anthu ena, koma izi sizitanthauza kuti ma carb ndi osavomerezeka - makamaka omwe ali athunthu komanso osasinthidwa.

10. Timadzi tokoma timatulutsa zotsekemera

Msika wazakudya wathanzi wakula mwachangu mzaka zaposachedwa, koma sizinthu zake zonse zomwe zili ndi thanzi.

Chitsanzo chimodzi ndi timadzi tokoma ta agave.

Shuga wowonjezeredwa amatha kuyambitsa mavuto azaumoyo, ndipo chifukwa chimodzi ndi kuchuluka kwawo kwa fructose.

Chiwindi chanu chimangothamangitsa kuchuluka kwa fructose. Ngati pali fructose yochulukirapo, chiwindi chanu chimayamba kusandutsa mafuta (, 53).

Akatswiri amakhulupirira kuti ichi chingakhale choyambitsa matenda ambiri ().

Mchere wa Agave umakhala ndi fructose wokwanira kuposa shuga wokhazikika komanso madzi ambiri a chimanga a fructose. Ngakhale shuga imakhala ndi 50% shuga ndi 50% fructose, timadzi ta agave ndi 85% fructose (55).

Izi zitha kupangitsa timadzi tokoma kukhala chimodzi mwazakumwa zabwino pamsika.

Chidule Mchere wa Agave uli ndi fructose yambiri, yomwe imatha kukhala yovuta kuti chiwindi chanu chitheke. Ndi bwino kupewa zotsekemera ndikuwonjezera shuga ngati kuli kotheka.

Mfundo yofunika

Zikhulupiriro zachuluka padziko lapansi pankhani ya zakudya zina. Mwinamwake mudamvapo izi mwazomwe mumaonera pa TV kapena muma blog, kapena kuchokera kwa anzanu ndi abale.

Ngakhale zili choncho, zambiri mwazimenezi sizikutsutsana ndi kufufuza kwasayansi. Mwachitsanzo, kafukufuku watsutsa malingaliro akuti ma carbs amakhala owopsa nthawi zonse, kuti musayike tizilombo tating'onoting'ono ta zakudya zanu, ndikuti timadzi tokoma timakhala ndi zotsekemera zathanzi.

Ngakhale zili bwino kutenga thanzi lanu m'manja mwanu, muyenera kukhala osamala nthawi zonse pazokayikitsa. Kumbukirani kuti ziwerengero zambiri zaumoyo wathanzi ndizopezera umboni.