Kupanga Kwamasiku 21 - Tsiku 7: Njira Yosangalatsa Yochepetsera Mwachangu!

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Zipatso ndi ndiwo zamasamba ndi omwe mumagwirizana nawo pankhani ya kuchepa thupi. Pa kafukufuku wapadziko lonse wa US Department of Agriculture, ofufuza adapeza kuti anthu omwe anali onenepa kwambiri komanso onenepa kwambiri amadya zipatso zochepa kwambiri kuposa omwe anali onenepa kwambiri. Komanso, azimayi omwe adapeza masamba ambiri anali ndi BMI yotsika (index ya thupi, kapena ubale pakati pa kulemera ndi kutalika) kuposa omwe alibe. Ndipo ndiye nsonga chabe ya mpiru: "Kafukufuku mazana ambiri omwe adachitika zaka zopitilira makumi atatu za kafukufuku akuwonetsa kuti anthu omwe amadya zakudya zokhala ndiopanga ali pachiwopsezo chocheperako pachilichonse kuyambira khansa, matenda amtima, matenda ashuga mpaka matenda oopsa ndi ng'ala, "atero a Jeffrey Blumberg, Ph.D., pulofesa ku Friedman School of Nutrition Science and Policy ku Tufts University. Njira zina zimakupangitsani kuti mukhale ochepa:

Zimakuthandizani kuti mukhale okhutira

Chifukwa cha kuchuluka kwa fiber, zipatso ndi ndiwo zamasamba zokhala ndi vitamini zimakuthandizani kuti mukhale okhutitsidwa, zomwe zimathandiza kwambiri mukamachepetsa zopatsa mphamvu zanu chifukwa zimachepetsa malo okwera mafuta ndi ma calories. Konzekerani magawo asanu ndi anayi a chikho chimodzi patsiku.

Zotulutsa zina zimachepetsa mafuta osungidwa

Zakudya zomwe zimakhudza ubwino wa manyumwa kapena madzi a manyumwa zakhala zikuchitika kwa zaka zambiri. Koma umboni wazachipatala umawonetsa kuti mapulani ngati awa atha kugwira ntchito, makamaka kwa anthu onenepa kwambiri. Kafukufuku wa masabata a 12 omwe adachitidwa ku Scripps Clinic ku San Diego adapeza kuti anthu omwe amadya theka la manyumwa asanadye chakudya chilichonse adataya pafupifupi mapaundi a 3.6, pamene omwe amamwa ma ounces 8 a madzi a mphesa asanadye anataya pafupifupi mapaundi a 3.3. Ofufuza akuganiza kuti mankhwala ena a mphesa amachepetsa mlingo wa insulin, amachepetsa kusungirako mafuta, malinga ndi a Ken Fujioka, M.D., mkulu wa zachipatala pachipatala cha Nutrition and Metabolic Research Center.

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