20 Zakudya Zakudya Zomwe Ziyenera Kukhala Zomwe Anthu Amaganiza (Koma Ayi)

Zamkati

• 1. Mafuta Opanga Opangira Ndiosayenera Kugwiritsa Ntchito Anthu
• 2. Simusowa Kudya Maola 2-3 Aliwonse
• 3. Tengani Mitu Ya Nkhani Padzuwa la Mchere
• 4. Nyama Sichivunda Mu Colon Yanu
• 5. Mazira Ndi Chimodzi Mwa Zakudya Zapamwamba Kwambiri Zomwe Mungadye
• 6. Zakumwa Zosakaniza Ndi Zonenepa Kwambiri M'zakudya Zamakono
• 7. Mafuta Ochepa Sakutanthauza Kukhala Ndi Thanzi Labwino
• 8. Madzi a Zipatso Sakhala Osiyanasiyana Ndi Zakumwa Zosalala Zotsekemera
• 9. Kudyetsa Bacteria Wanu Wam'matumbo Ndikofunikira
• 10. Cholesterol Si Mdani
• 11. Zowonjezera Zochepetsa Kuchepetsa Ntchito Nthawi Zambiri
• 12. Thanzi Loposa Kulemera Kwanu
• 13. Kuwerengera kwa Ma calories - Koma Simukuyenera Kuwerenga
• 14. Anthu Omwe Ali Ndi Matenda A shuga A mtundu Wachiwiri Sayenera Kutsatira Zakudya Zapamwamba Kwambiri
• 15. Sikuti Mafuta kapena Carbs Amakupangitsani Kukhala Onenepa
• 16. Zakudya Zamadzimadzi Zitha Kukhala Zosokoneza
• 17. Musadalire Zonena Zaumoyo Pakapaketi
• 18. Mafuta Ena a Masamba Ayenera Kupewedwa
• 19. 'Organic' kapena 'Gluten-Free' Sizimatanthawuza Kukhala Wathanzi
• 20. Musadzudzule Vuto Latsopano Lathanzi pa Zakudya Zakale
• Mfundo Yofunika Kwambiri

Kulingalira sikuyenera kunyalanyazidwa pamene anthu akukambirana zakadyedwe.

Zikhulupiriro zambiri zabodza zikufalikira - ngakhale ndi omwe amati ndi akatswiri.

Nazi mfundo 20 zopatsa thanzi zomwe ziyenera kukhala zanzeru - koma ayi.

1. Mafuta Opanga Opangira Ndiosayenera Kugwiritsa Ntchito Anthu

Mafuta a Trans alibe thanzi.

Kupanga kwawo kumakhudza kuthamanga kwambiri, kutentha, komanso mpweya wa haidrojeni pamaso pazitsulo.

Izi zimapangitsa mafuta amamasamba olimba kutentha kutentha.

Zachidziwikire, mafuta opitilira kupitilira apo samangokhala osakondweretsa. Kafukufuku akuwonetsa kuti alibe thanzi ndipo amalumikizidwa ndi kuwonjezeka kwakukulu kwa chiwopsezo cha matenda amtima (1,).

Mwamwayi, Food and Drug Administration (FDA) yaletsa mafuta opatsirana kuyambira pa June 18, 2018, ngakhale zopangidwa zisanachitike izi zitha kugawidwa mpaka 2020 ndipo nthawi zina 2021 ().

Kuphatikiza apo, zakudya zomwe zili ndi ochepera 0,5 magalamu amafuta otumizira pa nthawi iliyonse atha kulembedwa kuti ali ndi 0 magalamu ().

2. Simusowa Kudya Maola 2-3 Aliwonse

Anthu ena amakhulupirira kuti kudya pang'ono, pafupipafupi kumawathandiza kuti achepetse kunenepa.

Komabe, kafukufuku wina akuwonetsa kuti kukula kwa chakudya ndi kuchuluka kwake sikukhudza kuwotcha mafuta kapena kulemera kwa thupi (,).

Kudya maola awiri kapena atatu aliwonse ndi ovuta komanso osafunikira kwenikweni kwa anthu ambiri. Ingodya mukakhala ndi njala ndipo onetsetsani kuti mwasankha zakudya zopatsa thanzi komanso zopatsa thanzi.

3. Tengani Mitu Ya Nkhani Padzuwa la Mchere

Nkhani zofalitsa nkhani ndi chimodzi mwazifukwa zomwe zimayambitsa kufalitsa nkhani zabodza komanso zosokoneza.

Zikuwoneka ngati kafukufuku watsopano amatenga mutu sabata iliyonse - nthawi zambiri kutsutsana ndi kafukufuku yemwe adatuluka miyezi ingapo m'mbuyomu.

Nkhani izi nthawi zambiri zimasamalidwa kwambiri, koma mukawona mopyola mitu ndikuwerenga maphunziro omwe akukhudzidwa, mutha kupeza kuti nthawi zambiri amachotsedwa pamalingaliro.

Nthawi zambiri, maphunziro ena apamwamba kwambiri amatsutsana ndi zomwe atolankhani amachita - koma sizitchulidwa kawirikawiri.

4. Nyama Sichivunda Mu Colon Yanu

Ndizabodza kwathunthu kuti nyama imavunda m'matumbo mwanu.

Thupi lanu lili ndi zida zokwanira kupukusa ndi kuyamwa zofunikira zonse zofunika munyama.

Puloteni imasweka m'mimba mwanu ndim'mimba zidulo. Kenako, michere yamphamvu yogaya chakudya imaphwanya zotsalazo m'matumbo anu aang'ono.

Mafuta ambiri, mapuloteni, ndi michere kenako amalowetsedwa ndi thupi lanu. Ngakhale kuti mapuloteni ndi mafuta ochepa amatha kutaya chimbudzi mwa anthu athanzi, palibe zochuluka zomwe zatsala kuti zivunde m'matumbo anu.

5. Mazira Ndi Chimodzi Mwa Zakudya Zapamwamba Kwambiri Zomwe Mungadye

Mazira aphatikizidwa ndi chiwanda mopanda chilungamo chifukwa chakuti ma yolks awo amakhala ndi cholesterol yambiri.

Komabe, kafukufuku akuwonetsa kuti cholesterol yochokera m'mazira sichikulitsa cholesterol yamagazi mwa anthu ambiri ().

Kafukufuku watsopano yemwe akuphatikizapo mazana masauzande a anthu akuwonetsa kuti mazira samakhudza matenda amtima mwaanthu athanzi ().

Chowonadi ndi chakuti, mazira ndi amodzi mwa zakudya zabwino kwambiri komanso zopatsa thanzi zomwe mungadye.

6. Zakumwa Zosakaniza Ndi Zonenepa Kwambiri M'zakudya Zamakono

Shuga wowonjezera wowonjezera atha kuwononga thanzi - ndipo kuupeza mumadzi ndi oipirapo.

Vuto lokhala ndi shuga wamadzi ndikuti ubongo wanu sulipira mavitamini mwa kudya zakudya zochepa ().

Mwanjira ina, ubongo wanu sumalembetsa ma calories awa, kukupangitsani kuti muzidya ma calories ambiri ().

Mwa zakudya zonse zopanda thanzi, zakumwa zotsekemera ndi shuga ndizomwe zimanenepa kwambiri.

7. Mafuta Ochepa Sakutanthauza Kukhala Ndi Thanzi Labwino

Zakudya zamafuta ochepa zomwe zimalimbikitsidwa ndi malangizo azakudya zikuwoneka kuti zalephera.

Kafukufuku wambiri wazaka zambiri akuwonetsa kuti sizigwira ntchito yochepetsa thupi kapena kupewa matenda (11,, 13).

Kuphatikiza apo, izi zidapangitsa kuti pakhale zakudya zatsopano, zopangidwa, zopanda mafuta ambiri. Komabe, chifukwa zakudya zimakonda kulawa kwambiri popanda mafuta, opanga amawonjezera shuga ndi zowonjezera zina m'malo mwake.

Zakudya zomwe mwachilengedwe zimakhala ndi mafuta ochepa - monga zipatso ndi ndiwo zamasamba - ndizabwino, koma zakudya zopangidwanso zotchedwa "mafuta ochepa" nthawi zambiri zimakhala ndi zosakaniza zopanda thanzi.

8. Madzi a Zipatso Sakhala Osiyanasiyana Ndi Zakumwa Zosalala Zotsekemera

Anthu ambiri amakhulupirira kuti timadziti ta zipatso tili ndi thanzi, chifukwa timachokera ku zipatso.

Ngakhale msuzi wazipatso watsopano amatha kupereka ma antioxidants omwe amapezeka mu zipatso, mumakhala shuga wambiri monga zakumwa zozizilitsa kukhosi monga Coca-Cola ().

Popeza madzi sapereka kukana kutafuna komanso kuchuluka kwa ma fiber, ndikosavuta kudya shuga wambiri.

Chikho chimodzi (240 ml) cha madzi a lalanje chimakhala ndi shuga wambiri ngati ma malalanje awiri (15, 16).

Ngati mukuyesetsa kupewa shuga pazifukwa zaumoyo, muyenera kupewa madzi azipatso. Ngakhale msuzi wazipatso ndiwathanzi kuposa zakumwa zoziziritsa kukhosi, mankhwala ake ophera antioxidant samapanga shuga wambiri.

9. Kudyetsa Bacteria Wanu Wam'matumbo Ndikofunikira

Anthu amangokhala pafupifupi 10% yaumunthu - mabakiteriya omwe ali m'matumbo mwanu, omwe amadziwika kuti zomera zam'mimba, amaposa maselo anu amunthu 10 mpaka 1.

M'zaka zaposachedwa, kafukufuku wasonyeza kuti mitundu ndi kuchuluka kwa mabakiteriyawa atha kukhala ndi tanthauzo lalikulu paumoyo wa anthu - zomwe zimakhudza chilichonse kuyambira kulemera kwa thupi mpaka ntchito yaubongo (, 18).

Monga maselo amthupi lanu, mabakiteriya amafunika kudya - ndipo fiber yosungunuka ndiye gwero lamafuta omwe amakonda (,).

Ichi chitha kukhala chifukwa chofunikira kwambiri chophatikizira fiber yambiri pazakudya zanu - kudyetsa mabakiteriya opindulitsa m'matumbo mwanu.

10. Cholesterol Si Mdani

Zomwe anthu nthawi zambiri amatcha "cholesterol" sizomwe zili cholesterol.

Anthu akamayankhula za LDL yotchedwa "zoipa" komanso "yabwino" ya HDL cholesterol, amatanthauza mapuloteni omwe amakhala ndi cholesterol m'mwazi mwanu.

LDL imayimira lipoprotein yotsika kwambiri, pomwe HDL imanena za kachulukidwe ka lipoprotein.

Chowonadi ndi chakuti, cholesterol si mdani. Chomwe chimayambitsa matenda a mtima ndi mtundu wa lipoproteins yomwe imanyamula cholesterol mozungulira - osati cholesterol yomwe.

Kwa anthu ambiri, cholesterol yodyera imakhudza pang'ono kapena sichikhala ndi milingo ya lipoprotein ().

11. Zowonjezera Zochepetsa Kuchepetsa Ntchito Nthawi Zambiri

Pali zowonjezera zowonjezera zowonjezera pamsika - ndipo sizigwira ntchito konse.

Amanenedwa kuti amatsogolera ku zamatsenga koma amalephera poyesedwa m'maphunziro.

Ngakhale kwa ochepa omwe amagwira ntchito - monga glucomannan - zotsatira zake ndizochepa kwambiri kuti zisapangitse kusiyana kwakukulu.

Chowonadi ndichakuti njira yabwino yochepetsera thupi ndikuiyika ndikumasintha moyo wathanzi.

12. Thanzi Loposa Kulemera Kwanu

Anthu ambiri amangokhalira kunenepa kapena kuchepa. Chowonadi ndi chakuti thanzi limapitilira pamenepo.

Anthu onenepa kwambiri amakhala athanzi, pomwe anthu ambiri olemera amakhala ndi mavuto ofanana ndi omwe amakhudzana ndi kunenepa kwambiri (,).

Kuganizira kwambiri za kulemera kwa thupi kulibe phindu. Ndizotheka kukonza thanzi osataya thupi - komanso mosemphanitsa.

Zikuwoneka kuti dera lomwe mafuta amakwirako ndilofunika. Mafuta am'mimba mwanu (mafuta am'mimba) amalumikizidwa ndimavuto amadzimadzi, pomwe mafuta omwe ali pakhungu lanu ndimavuto azodzola ().

Chifukwa chake, kuchepetsa mafuta am'mimba kuyenera kukhala patsogolo pakuwongolera thanzi. Mafuta omwe ali pakhungu lanu kapena kuchuluka kwa sikelo mulibe kanthu.

13. Kuwerengera kwa Ma calories - Koma Simukuyenera Kuwerenga

Ma calories ndiofunikira.

Kunenepa kwambiri ndi nkhani yamagetsi owonjezera, kapena ma calories, omwe amadzikwaniritsa ngati mafuta amthupi.

Komabe, izi sizikutanthauza kuti muyenera kuwunika zonse zomwe zimalowa mthupi lanu ndikutsata kapena kuwerengera zopatsa mphamvu.

Ngakhale kuwerengera kwama calorie kumagwira ntchito kwa anthu ambiri, mutha kuchita zinthu zambiri kuti muchepetse kunenepa - osayeneranso kuwerengera kalori imodzi.

Mwachitsanzo, kudya mapuloteni ochulukirapo kwawonetsedwa kuti kumadzetsa zoletsa zama calorie zokha ndikuchepetsa kwambiri - popanda kuletsa dala zopatsa mphamvu (,).

14. Anthu Omwe Ali Ndi Matenda A shuga A mtundu Wachiwiri Sayenera Kutsatira Zakudya Zapamwamba Kwambiri

Kwa zaka makumi ambiri, anthu alangizidwa kuti azidya zakudya zamafuta ochepa ndi ma carbs omwe amapanga 50-60% ya ma calories.

Chodabwitsa ndichakuti upangiriwu udaperekedwa kuti uphatikize anthu omwe ali ndi matenda amtundu wa 2 - omwe sangalolere ma carbs osungika mosavuta, monga shuga ndi wowuma woyengedwa.

Anthu omwe ali ndi matenda a shuga amtundu wa 2 amalimbana ndi insulin ndipo ma carbs aliwonse omwe amadya amachititsa kukwera kwakukulu kwa shuga m'magazi.

Pachifukwa ichi, amafunika kumwa mankhwala ochepetsa shuga m'magazi kuti atsike.

Ngati wina apindula ndi chakudya chochepa kwambiri, ndi anthu omwe ali ndi matenda ashuga. Pakafukufuku wina, kutsatira chakudya chotsika kwambiri cha carb kwa miyezi 6 yokha kunalola 95.2% ya omwe akutenga nawo mbali kuchepetsa kapena kuthetsa mankhwala awo a shuga ().

15. Sikuti Mafuta kapena Carbs Amakupangitsani Kukhala Onenepa

Mafuta nthawi zambiri amanenedwa kuti ndi onenepa kwambiri, chifukwa amakhala ndi ma calories ambiri pa gramu kuposa mapuloteni ndi carbs.

Komabe, anthu omwe amadya zakudya zamafuta ambiri - koma mafuta ochepa - amatha kudya zakudya zopatsa mphamvu zochepa kuposa anthu omwe amadya mafuta ochepa, zakudya zamafuta ambiri (,).

Izi zapangitsa kuti anthu ambiri aziimba mlandu ma carbs chifukwa cha kunenepa kwambiri - zomwe sizolondola. Anthu ambiri m'mbiri yonse adadya zakudya zamafuta ambiri koma amakhala athanzi.

Monga pafupifupi chilichonse mu sayansi yazakudya, nkhaniyi imadalira momwe zinthu ziliri.

Mafuta ndi carbs onse akhoza kukhala onenepa - zimadalira zakudya zanu zonse komanso moyo wanu wonse.

16. Zakudya Zamadzimadzi Zitha Kukhala Zosokoneza

M'zaka 100 zapitazi, chakudya chasintha.

Anthu akudya chakudya chosinthidwa kuposa kale, ndipo ukadaulo wogwiritsidwa ntchito popanga zakudya wakula kwambiri.

Masiku ano, akatswiri opanga zakudya apeza njira zopangira chakudya kukhala chopindulitsa kwambiri kotero kuti ubongo wanu umadzaza ndi dopamine (30).

Pachifukwa ichi, anthu ena amatha kutaya mphamvu pazomwe amagwiritsa ntchito ().

Kafukufuku wambiri wofufuza chodabwitsachi apeza kufanana pakati pazakudya zopanda kanthu zosakanizidwa komanso mankhwala osokoneza bongo ().

17. Musadalire Zonena Zaumoyo Pakapaketi

Anthu amazindikira thanzi lawo kuposa kale.

Omwe amapanga chakudya amadziwa izi ndipo apeza njira zogulitsira zakudya zopanda pake kwa anthu odziwa zaumoyo.

Amachita izi powonjezera mayina osocheretsa ngati "tirigu wathunthu" kapena "mafuta ochepa."

Mutha kupeza zakudya zambiri zopanda thanzi ndi zonena zaumoyo izi, monga "tirigu wathunthu" Malupu a Zipatso ndi Cocoa Puffs.

Malembowa amagwiritsidwa ntchito kupusitsa anthu kuti aganize kuti akupanga chisankho choyenera kwa iwo - ndi ana awo.

Ngati kulongedza chakudya kukuuzani kuti ndi kathanzi, ndiye kuti sichoncho.

18. Mafuta Ena a Masamba Ayenera Kupewedwa

Mafuta ena azamasamba - monga mpendadzuwa, soya, ndi mafuta achimanga - amakhala ndi omega-6 fatty acids (33) ambiri.

Kafukufuku akuwonetsa kuti kudya kwambiri kwa omega-6 fatty acids - okhudzana ndi omega-3 - kumawonjezera kutupa kotsika m'thupi lanu ().

Mafuta omwe ali ndi omega-6 ambiri amathandizira kupsinjika kwa anthu ena, zomwe zitha kudwala matenda amtima (,,).

Pachifukwa ichi, ikhoza kukhala njira yabwino yathanzi kusankha mafuta azamasamba omwe ali ndi omega-6 fatty acids ochepa. Izi zimaphatikizapo mafuta a azitona, mafuta a canola, ndi mafuta oleic othamanga kwambiri.

Izi zimakuthandizani kuti muchepetse omega-6 yanu mpaka omega-3.

19. 'Organic' kapena 'Gluten-Free' Sizimatanthawuza Kukhala Wathanzi

Pali zochitika zambiri zathanzi padziko lapansi masiku ano.

Zakudya zopanda organic ndi za gluten zikuchulukirachulukira.

Komabe, chifukwa chakuti china chake ndi chopanda thanzi kapena chopanda thanzi sichitanthauza kuti ndichabwino. Mutha kupanga zakudya zopanda pake kuchokera kuzowonjezera zachilengedwe komanso zosakhala zachilengedwe.

Zakudya zomwe mwachilengedwe sizikhala ndi gluteni zili bwino, koma zakudya zopanda gluteni nthawi zambiri zimapangidwa ndi zosakaniza zopanda thanzi zomwe zitha kukhala zoyipa kuposa anzawo omwe amakhala ndi gluten.

Chowonadi nchakuti, shuga wamphumphu akadali shuga ndipo zakudya zopanda thanzi zopanda thanzi ndizakudya zopanda pake.

20. Musadzudzule Vuto Latsopano Lathanzi pa Zakudya Zakale

Mliri wa kunenepa kwambiri udayamba pafupifupi 1980 ndipo mtundu wachiwiri wa matenda ashuga adatsata posachedwa.

Awa ndi mavuto akulu akulu kwambiri padziko lapansi - ndipo zakudya zimakhudzana nawo kwambiri.

Asayansi ena adayamba kuimba miliri iyi pazakudya monga nyama yofiira, mazira, ndi batala, koma zakudyazi zakhala gawo la zakudya za anthu kwazaka zambiri - pomwe mavutowa ndiatsopano.

Zikuwoneka kuti ndizomveka kukayikira zakudya zatsopano kuti ndizomwe zimayambitsa, monga zakudya zopangidwa, mafuta osakaniza, shuga wowonjezera, mbewu zoyengedwa, ndi mafuta a masamba.

Kudzudzula mavuto atsopano azaumoyo pazakudya zakale sizomveka.

Mfundo Yofunika Kwambiri

Zikhulupiriro zambiri zabodza komanso malingaliro olakwika amachotsedwa mosavuta ndikumvetsetsa pang'ono komanso umboni wasayansi.

Mndandanda womwe uli pamwambapa umakupatsani chidziwitso cha malingaliro olakwika omwe anthu ambiri amakhala nawo, kukuthandizani kuti mudziwe zambiri panjira yakudya koyenera.