Zakudya Za Ziwanda Zomwe Zingakuthandizeni

Zamkati

• 1. Mazira athunthu
• 2. Mafuta a kokonati
• 3. Mkaka wokwanira wamafuta
• 4. nyemba
• 5. Nyama yosatayidwa
• 6. Khofi
• 7. Zomera zamzitini ndi zachisanu
• 8. Mbewu zonse
• 9. Mchere
• 10. Nkhono
• 11. Chokoleti
• Mfundo yofunika

Mwina mwamvapo kuti muyenera kupewa zakudya zina zivute zitani.

Komabe, upangiri wamtunduwu nthawi zina umachokera ku kafukufuku wakale kapena maphunziro omwe ndi ochepa kwambiri kuti akhale ofunika.

M'malo mwake, zakudya zina zomwe anthu nthawi zambiri amawona kuti ndi zopanda thanzi zitha kukupatsani thanzi mukazidya pang'ono.

Nkhaniyi ikuyang'ana zakudya 11 za ziwanda zomwe zingakhale zabwino kwa inu.

1. Mazira athunthu

Zakudya zomwe zili m'mazira zitha kuzipangitsa kukhala zakudya zabwino kwambiri zomwe mungadye.

Kwa zaka zambiri, akatswiri amalangiza anthu kuti asadye mazira athunthu chifukwa yolk inali ndi cholesterol yambiri. Panthawiyo, ena amakhulupirira kuti kudya mazira a dzira kumatha kukweza mafuta m'magazi ndikuwonjezera matenda a mtima.

Komabe, tsopano zikuwoneka kuti mukamadya zakudya zamafuta ambiri monga mazira, chiwindi chanu chimatulutsa mafuta ochepetsa cholesterol. Nthawi zambiri, mafuta m'magazi amakhala osasunthika (1, 2,).

M'malo mwake, mazira athunthu amateteza mtima wanu posintha kukula ndi mawonekedwe a cholesterol cha LDL (choyipa). Nthawi yomweyo, ma cholesterol a HDL (abwino) komanso kuchuluka kwa insulin kumverera (,).

Pakafukufuku wamasabata khumi ndi awiri mwa anthu omwe ali ndi matenda amadzimadzi, gulu lomwe limadya mazira athunthu lidasintha kwambiri pamakhalidwe azamtima kuposa gulu loyera. Amakhalanso ndi kuchepa kwakukulu kwa ma insulin komanso insulin kukana ().

Mazira amakhalanso ndi mapuloteni osavuta kugaya. Amatha kukuthandizani kuti mukhale okwanira komanso okhutira kwa maola ambiri kuti muzitha kudya ma calories ochepa tsiku lomwelo (,,).

Mazira a mazira amakhalanso ndi lutein ndi zeaxanthin. Izi zitha kuteteza ku matenda amaso okhudzana ndi ukalamba, monga khungu ndi kuwonongeka kwa macular (,).

M'malo mowonjezera chiwopsezo cha matenda amtima, mazira atha kupindulitsa mtima. Kudya mazira kungathandizenso kuchepetsa shuga m'magazi ndi insulin, kuchepetsa njala, komanso kuteteza thanzi la maso.

2. Mafuta a kokonati

M'mbuyomu, opanga chakudya amagwiritsira ntchito mafuta a kokonati pazakudya m'matumba ndikukonzekera chakudya.

Komabe, panali nkhawa kuti mafuta okhutira mumafuta a coconut amatha kuyambitsa matenda amtima. Zotsatira zake, opanga adayamba kusintha mafuta amafuta a kokonati ndi mafuta ena azamasamba, kuphatikiza mafuta amchere a hydrogenated pang'ono.

Komabe, kafukufuku wina akuti mtundu wamafuta okhathamira omwe amapezeka m'mafuta a kokonati atha kupindulitsa mtima.

Mwachitsanzo, pali umboni wosonyeza kuti akhoza kuwonjezera mafuta a HDL (abwino) cholesterol kuposa a cholesterol cha LDL (choyipa), zomwe zimabweretsa chiwongola dzanja cha izi (,).

Komanso, mafuta a kokonati amalimbikitsa kuchepa thupi mukamadya pang'ono.

Mafuta a kokonati amakhala ndi ma triglycerides (MCTs) apakatikati. Chiwindi chimatenga ma MCTs kuti agwiritse ntchito ngati mphamvu. Kafukufuku wazinyama akuwonetsa kuti mwina thupi limatha kusunga ma MCT ngati mafuta, poyerekeza ndi mafuta amtundu wautali ().

MCTs zithandizanso kuchepetsa njala ndikulimbikitsa kukhuta. Izi zitha kukupangitsani kuti muchepetse kudya mopitirira muyeso ndikuchepetsa kalori yanu. Zikhozanso kuwonjezera kuchuluka kwa kagayidwe kabwino ka thupi lanu kuposa mafuta ena, malinga ndi kafukufuku wina (,,).

Pakafukufuku wina mwa anyamata 80 athanzi, omwe amatenga magalamu 15-30 a MCTs (pafupifupi supuni 2-3 ya mafuta a kokonati) tsiku lililonse zimawoneka kuti zikuwonjezera kuchuluka kwa ma calories omwe amawotchera pafupifupi 120 patsiku ().

Zowonadi, kafukufuku wina wocheperako akuwonetsa kuti kuwonjezera mafuta a kokonati pazakudya zanu kumakuthandizani kuti muchepetse thupi komanso mafuta am'mimba (,).

Komabe, kaya mafuta a kokonati ndi mafuta odzaza ndi athanzi amakhalabe nkhani yotsutsana. Akatswiri azakudya sagwirizana pazotsatira zamafuta komanso kuchuluka kwa zomwe munthu ayenera kudya.

American Heart Association (AHA) ikuti, mosiyana ndi mafuta ena ambiri, mafuta a kokonati alibe cholesterol. Komabe, amalangiza anthu kuti achepetse mafuta omwe akhuta mpaka tsiku limodzi, kapena 5-6% ya zopatsa mphamvu zawo tsiku lililonse. (21).

Ndi bwino kudya mafuta aliwonse pang'ono.

Mafuta a kokonati amakhala ndi triglycerides-chain chain, omwe angathandize kuteteza thanzi la mtima, kupondereza kudya, kuwonjezera kuchuluka kwa kagayidwe kake, komanso kulimbikitsa kuchepa thupi.

3. Mkaka wokwanira wamafuta

Tchizi, batala, ndi kirimu zili ndi mafuta ambiri komanso cholesterol.

Komabe, kafukufuku akuwonetsa kuti zakudya zopatsa mphamvu, zamkaka zonenepa kwambiri monga tchizi sizimakhudza cholesterol komanso zolembera zina zamtima - ngakhale anthu omwe ali ndi cholesterol yambiri kapena chiwopsezo cha matenda amtima (,,,).

Komano kudya mabotolo kumatha kukweza cholesterol cha LDL (choipa) ndipo kungapangitse kuti pakhale matenda a mtima (,).

Anthu ambiri amangodya mkaka wopanda mafuta ambiri komanso wopanda mafuta. Komabe, mankhwalawa alibe zina zomwe zimalimbikitsa thanzi la mitundu yonse yamafuta.

Mwachitsanzo, mkaka wokwanira wamafuta wokha ndi womwe uli ndi vitamini K2, yomwe imathandiza kuteteza thanzi la mtima ndi mafupa posunga calcium m'mafupa anu komanso m'mitsempha yanu (,,).

Zakudya zamkaka zamafuta zonse zimakhalanso ndi conjugated linoleic acid (CLA). Kuwunikanso kwamaphunziro angapo kunapeza kuti zowonjezera za CLA zitha kuthandiza kulimbikitsa kutayika kwamafuta ().

Komabe, mkaka wathunthu wamafuta amatha kukhala ndi ma calorie ambiri komanso mafuta okhuta nyama. Anthu ayenera kuwadya pang'ono.

Kudya mkaka kumatha kuteteza thanzi la mtima ndi mafupa ndikuchepetsa kuchepa kwa minofu ndi nyonga ukalamba. Mkaka wamafuta wathunthu ungaperekenso phindu lina monga vitamini K2.

4. nyemba

Nyemba zimaphatikizapo nyemba, mphodza, nandolo ndi mtedza. Iwo ali olemera mu mapuloteni, mchere, ndi fiber.

Komabe, anthu ena amakhulupirira kuti alibe thanzi. Izi ndichifukwa choti zili ndi ma phytates ndi mankhwala ena omwe amaletsa thupi kuti lisamwe mchere monga zinc ndi iron.

Izi zikuwoneka ngati nkhawa kwa anthu omwe samadya nyama, nkhuku, ndi nsomba. Omwe amadya nyama amatenga mchere wokwanira kuchokera kuzakudya zanyama, ndipo nyemba sizimaletsa kuyamwa kwawo (,).

Mulimonse momwe zingakhalire, pali njira zochepetsera zosavomerezeka m'zakudya zabwino zamasamba.

Nyemba zimakhalanso ndi potaziyamu, magnesium, ndi mchere wina. Kafukufuku angapo apeza kuti amachepetsa kutupa, amachepetsa shuga m'magazi komanso amalimbikitsa thanzi la mtima (,,,).

Kuphatikiza apo, nyemba ndizopangira ulusi wabwino kwambiri, kuphatikiza zotsekemera zosungunuka. Kafukufuku akuwonetsa kuti michere yosungunuka imatha kuchepetsa njala, kulimbikitsa kukhuta, ndikuchepetsa kuyamwa kwa kalori kuchokera pachakudya (,).

Ma phytates ndi zina zoteteza ku nyemba sizimakhudza kwenikweni anthu omwe amadya chakudya choyenera. Kafukufuku akuwonetsa kuti nyemba zimachepetsa kutupa ndikulimbikitsa thanzi la mtima komanso kuwonda.

5. Nyama yosatayidwa

Pali umboni wina wosonyeza kuti nyama yofiira yophika komanso yosakonzedwa ingapangitse ngozi ya mtima, khansa yamitundumitundu, ndi matenda ena (,).

Komabe, nyama yosakonzedwa ndi gwero labwino kwambiri la mapuloteni apamwamba. Lakhala gawo lofunikira pakudya kwa anthu ndipo mwina ndizomwe zidaloleza anthu kuti apange maubongo okulirapo, ovuta panthawi yomwe zakudya zopangidwa ndi mbewu zapamwamba sizimapezeka (,).

Mapuloteni azinyama, kuphatikiza nyama, amatha kusintha kugwira ntchito kwa minofu. Kafukufuku mwa azimayi achikulire omwe amadya ng'ombe yowonda adapeza minofu yolimba komanso nyonga.

Idawunikiranso kuchepetsedwa kwa zolembera zina zotupa, ngakhale kafukufuku wina adalumikiza kudya nyama yofiira ndikumatupa kwambiri (44,,,,).

Nyama ndi imodzi mwazinthu zabwino kwambiri zopangira heme iron. Thupi lanu limatenga mtundu wachitsulo mosavuta ().

Ponseponse, nyama yodyetsedwa ndiudzu ikuwoneka ngati njira yabwino kwambiri. Lili ndi CLA yambiri kuposa nyama yodyetsedwa ndi tirigu, komanso omega-3 fatty acids (,, 52).

Ikadyedwa pang'ono, nyama imatha kupereka zofunikira. Komabe, samalani kuti musamamwe mopitirira muyeso, chifukwa nyama yamoto komanso yophika kwambiri ikhoza kuvulaza thanzi lanu.

Mukamadya pang'ono, nyama yofiira yosaphika komanso yosaphika ndi gwero labwino kwambiri la mapuloteni, ayironi, ndi michere ina.

6. Khofi

Khofi amakhala ndi caffeine, yomwe imalimbikitsa kwambiri. Mlingo waukulu, caffeine imatha kukhala ndi zotsatirapo zoyipa.

Komabe, pokhapokha mutakhala ndi chidwi chofuna kumwa khofi, kumwa kapena khofi pang'ono kungapindulitse thanzi lanu.

Kafukufuku akuwonetsa kuti caffeine ya khofi imatha kusintha malingaliro, komanso magwiridwe antchito am'maganizo ndi thupi. Itha kulimbikitsanso kuchepa kwa thupi lanu (, 54, 55, 56,).

Khofi amakhalanso ndi ma antioxidants otchedwa polyphenols, omwe amachepetsa matenda.

Anthu amagwiritsa ntchito caffeine kuti athetse mutu ndikuthandizira magwiridwe antchito pamasewera olimbikira. Zitha kuthandizanso kukhumudwa, Alzheimer's, ndi matenda a Parkinson ().

Pakafukufuku wina, amuna omwe amamwa nyemba za khofi polyphenols asanadye anali ndi kusintha kwakukulu pamitsempha, poyerekeza ndi gulu lolamulira (,).

Pakafukufuku wowonera kuphatikiza amuna opitilira 1,700, omwe amamwa makapu oposa 2.5 a khofi patsiku anali ndi zotsitsa zingapo kuposa omwe sanamwe khofi ().

Kuphatikiza apo, anthu omwe amamwa khofi wamba kapena wopanda khofi akhoza kukhala ndi chiopsezo chochepa cha matenda amtundu wachiwiri. Asayansi omwe adasanthula maphunziro a 28 adapeza chiopsezo chotsika cha 8-33% cha mtundu wa 2 shuga pakati pa anthu omwe amamwa khofi tsiku lililonse (, 57).

Pomaliza, khofi amathanso kuteteza thanzi la chiwindi. Ikhoza kuchepetsa kukula kwa matenda a chiwindi a C komanso kuchepetsa chiopsezo cha khansa ya chiwindi (,, 60).

Kumwa khofi pafupipafupi kumawongolera magwiridwe antchito am'mutu ndi amthupi, kumawonjezera kagayidwe kachakudya, ndikuchepetsa kutupa komanso chiwopsezo cha matenda angapo.

7. Zomera zamzitini ndi zachisanu

Anthu nthawi zambiri amawona zamasamba zamzitini komanso zachisanu kukhala zopanda thanzi kuposa masamba atsopano. Komabe, pokhapokha mutasankha ndi kudya ndiwo zamasamba kuchokera kumunda wanu, izi sizingakhale zoona.

Kafukufuku akuwonetsa kuti kumalongeza ndi kuzizira masamba pomwe ali atsopano amasunga zakudya zambiri. Mosiyana ndi izi, zakudya zatsopano zitha kutaya zakudya panjira yopita kugolosale. Kusunga kumathandizanso kuwononga zinthu zochepa komanso zotsika mtengo (61).

Kafukufuku wina adasanthula zomwe zili ndi vitamini C mu nandolo ndi broccoli zomwe zidakhala zowuma kwa miyezi 12. Zinali zofanana ndi zamasamba zogulidwa kugolosale ndipo apamwamba kuposa zamasamba zosungidwa kunyumba masiku angapo (62).

Blanching, kapena kuwira mwachangu, amapha mabakiteriya ndipo amathandizira kuti mitundu ndi zokometsera zamasamba zisasunthike. Komabe, kusungunula masamba asanazizidwe kapena kumalongeza kumatha kubweretsa kutayika kwa mavitamini C ndi B komanso mphamvu yawo ya antioxidant (63).

Komabe, kutayika kocheperako kumachitika pambuyo poti masamba azizira kapena zamzitini (63, 64).

Kumbali inayi, mavitamini A ndi E, mchere, ndi fiber zimasungidwa panthawi yama blanching chifukwa zimakhazikika m'madzi. Chifukwa chake, milingo ya michere iyi m'masamba atsopano, achisanu, ndi zamzitini ndi ofanana (65).

Mavitamini ena osungunuka m'madzi ndi ma antioxidants amatha kukhala ndi zokolola zambiri, makamaka ngati mumadya kuchokera kumunda. Ponseponse, komabe, zakudya zamasamba zamzitini ndi zamatchi ndizofanana ndi zatsopano.

8. Mbewu zonse

Anthu ena amapewa kudya mbewu, mwina pang'ono kapena kwathunthu. Izi zikuphatikiza omwe akutsata zakudya za paleo kapena zotsika kwambiri zama carb, komanso anthu omwe ali ndi matenda ashuga kapena tsankho la gluten.

Komabe, mbewu zonse zimakhala ndi michere yofunikira ndipo zimatha kukhala ndi thanzi labwino kwa anthu ambiri. M'malo mwake, kudya mbewu zonse kumathandizira kuchepetsa kutupa, kulemera kwa thupi, ndi mafuta am'mimba (,,,).

Oats amathanso kuthandizira kukhala ndi thanzi lamtima, makamaka chifukwa cha michere yawo yambiri komanso antioxidant (70,,).

Oats amakhala ndi ulusi wapadera wotchedwa beta glucan, womwe ndi chingwe chowoneka bwino. Itha kuthandizira kuchepa thupi, chifukwa imatha kuchepetsa kudya komanso kulimbikitsa chidwi (,).

Pakafukufuku wina, anthu 14 adya zakudya zomwe zimakhala ndi beta glucan wosiyanasiyana. Magawo amtundu wokwanira wama peptide YY (PYY) anali okwera kwambiri maola 4 atadya beta glucan, poyerekeza ndi otsika kwambiri ().

Mbewu zonse zimaphatikizapo tirigu, balere, ndi oats. Buckwheat ndi quinoa nawonso ndi mbewu, koma alibe gluteni ndipo amakhala ndi mapuloteni ambiri kuposa mbewu zina zambiri ().

Kuphatikiza apo, quinoa ili ndi ma antioxidants ambiri. Kafukufuku wina wofufuza zakudya zamasamba 10 zochokera ku Peru adapeza kuti quinoa inali ndi antioxidant kwambiri (,).

Mbeu zonse zimatha kukhala ndi thanzi labwino chifukwa cha kuchuluka kwake kwama antioxidants, fiber, ndi michere ina.

9. Mchere

Kudya mchere wambiri, kapena sodium, kumatha kukweza kuthamanga kwa magazi ndikuwonjezera chiopsezo cha matenda amtima ndi sitiroko.

Komabe, mchere ulinso ndi ma electrolyte ovuta. Zimathandizira kukhalabe ndi madzi osungunuka ndikusunga minofu ndi mitsempha yanu moyenera.

Malangizo a Zakudya ku U.S. a 2015-2020 amalimbikitsa kuti achikulire athanzi azidya zosakwana 2.3 magalamu a sodium patsiku ().

Izi zati, anthu ena atha kukhala ndi mavuto akadya mchere wochepa (,).

American Diabetes Association ikulimbikitsa kumwa magalamu 1.5-2.5 amchere patsiku ngati muli ndi matenda ashuga (81).

Zotsatira zakufufuza kwakukulu kwa anthu opitilira 130,000 akuti anthu omwe alibe kuthamanga kwa magazi sayenera kuchepetsa sodium yawo kudya pansi pa magalamu atatu patsiku. Kwa anthuwa, kuchita izi kumawonjezera chiopsezo cha matenda amtima ().

Anthu ena amatha kupindula ndi zakudya zochepa za sodium, koma mwina sizingakhale zabwino kwa aliyense. Dokotala wanu kapena katswiri wazakudya akhoza kukuwuzani kuchuluka kwa mchere womwe ungakuthandizeni.

Kuletsa mchere kumatha kupindulitsa anthu omwe ali ndi thanzi labwino, koma mchere wochepa kwambiri ungayambitse mavuto ena.

10. Nkhono

Nkhono zikuluzikulu zimaphatikizapo nkhanu, nkhono, ziphuphu, nkhanu, ndi nkhono. Amakhala ndi michere yambiri, koma anthu ena amadandaula za kuchuluka kwawo kwama cholesterol.

Ngakhale kuti nkhono za nkhono zili ndi mafuta ambiri m'thupi, kuzidya sikungowonjezera cholesterol m'mwazi mwanu, chifukwa chiwindi chanu chimatulutsa mafuta ochepetsa cholesterol.

Kuphatikiza pakudzazidwa, mapuloteni apamwamba, zakudya zopatsa mafuta ochepa amakhala ndi selenium, mchere wofunikira kuti ubongo ugwire ntchito (,).

Nsombazi ndizonso gwero labwino kwambiri la ayodini, mchere wofunikira wothandizira chithokomiro komanso thanzi labwino (,).

Kudya nkhono zam'madzi ndizokweza cholesterol yanu. Nkhono ndi gwero labwino la mapuloteni apamwamba komanso mchere wofunikira, kuphatikiza selenium ndi ayodini.

11. Chokoleti

Anthu ambiri nthawi zambiri samaganiza kuti chokoleti ndi chopatsa thanzi, chifukwa nthawi zambiri chimakhala ndi shuga wambiri komanso zopatsa mphamvu. Komabe, kudya pang'ono chokoleti chamdima kapena koko kumatha kupindulitsa.

Choyamba, lili ndi ma antioxidants. Malinga ndi kafukufuku wina, cocoa's flavanol zili ndi mphamvu zambiri zopatsa antioxidant kuposa zipatso zina, kuphatikiza mabulosi abulu ndi acai ().

Chokoleti yamdima imathanso kuwonjezera chidwi cha insulin, kuchepetsa kuthamanga kwa magazi, komanso kukonza magwiridwe antchito a anthu achikulire omwe ali onenepa kwambiri, kuthamanga kwambiri kwa magazi, kapena onse (,).

Kuphatikiza apo, kafukufuku apeza kuti ma flavonols mu chokoleti chamdima amatha kuteteza khungu ku dzuwa komanso kuwonongeka kwina (,,).

Kudya chokoleti chamdima chocheperako ndi 70% cocoa kumatha kukhala ndi maubwino angapo azaumoyo, makamaka chifukwa cha flavanols zake (93).

Kuphatikiza apo, ndibwino kusankha chokoleti chomwe chimakhala ndi mafuta ochepa komanso shuga, chifukwa izi zimatha kubweretsa mavuto ena azaumoyo.

Kudya chokoleti chakuda pang'ono komwe kumakhala ndi flavanol yambiri kumawonjezera mphamvu ya insulin, kuchepetsa kuthamanga kwa magazi, komanso kukonza mtsempha wamagazi.

Mfundo yofunika

Pankhani yodziwitsa zakudya zabwino, nthawi zina zimakhala zovuta kusiyanitsa pakati pa zenizeni ndi zopeka.

Ngakhale pali zifukwa zomveka zolepheretsa zakudya zina, zakudya zina zopatsa thanzi komanso zopatsa thanzi zimapatsidwa ziwanda mopanda chilungamo.