Zakudya 6 Zomwe Zimayambitsa Kutupa

Zamkati

• 1. Shuga ndi madzi a chimanga a high-fructose
• 2. Mafuta opanga opangira
• 3. Mafuta a masamba ndi mbewu
• 4. Zakudya zamadzimadzi zoyengedwa
• 5. Kumwa mowa kwambiri
• 6. Nyama yokonzedwa
• Mfundo yofunika
• Kukonzekera Zakudya: Menya Bloat

Kutupa kumatha kukhala kwabwino kapena koyipa kutengera momwe zinthu ziliri.

Kumbali imodzi, ndi njira yachilengedwe yodzitetezera mukamavulala kapena kudwala.

Itha kuthandiza thupi lanu kudzitchinjiriza ku matenda ndikulimbikitsa machiritso.

Komano, kutupa kosatha, komwe kumakhalapo nthawi zonse kumalumikizidwa ndi chiopsezo chowonjezeka cha matenda monga matenda ashuga, matenda amtima, ndi kunenepa kwambiri (,,).

Chosangalatsa ndichakuti, zakudya zomwe mumadya zimatha kukhudzanso thupi lanu.

Nazi zakudya 6 zomwe zingayambitse kutupa.

1. Shuga ndi madzi a chimanga a high-fructose

Shuga wamapiritsi (sucrose) ndi manyuchi a chimanga a fructose (HFCS) ndi mitundu iwiri yayikulu ya shuga wowonjezera mu zakudya za Kumadzulo.

Shuga ndi 50% shuga ndi 50% fructose, pomwe madzi a chimanga a fructose ali pafupifupi 45% shuga ndi 55% fructose.

Chimodzi mwazifukwa zomwe zowonjezera shuga ndizovulaza ndikuti amatha kuwonjezera kutupa, komwe kumatha kubweretsa matenda (,,,,).

Pakafukufuku wina, mbewa zomwe zimadyetsa zakudya zambiri za sucrose zidayamba ndi khansa ya m'mawere yomwe imafalikira m'mapapu awo, mwina chifukwa chotupa shuga ().

Mu kafukufuku wina, zotsatira zotsutsana ndi zotupa za omega-3 fatty acids zidasokonekera mu mbewa zomwe zimadyetsa shuga wambiri ().

Kuphatikiza apo, poyesa mwachisawawa komwe anthu amamwa koloko wamba, zakumwa zoziziritsa kukhosi, mkaka, kapena madzi, okhawo omwe ali mgulu la soda nthawi zonse amakhala ndi kuchuluka kwa uric acid, komwe kumayambitsa kutupa ndi insulin kukana ().

Shuga amathanso kuvulaza chifukwa imapereka fructose yochulukirapo.

Ngakhale kuchuluka kwa fructose mu zipatso ndi ndiwo zamasamba kuli bwino, kudya kwambiri kuchokera ku shuga wowonjezera sikulakwa.

Kudya kwambiri fructose kumalumikizidwa ndi kunenepa kwambiri, insulin kukana, matenda ashuga, mafuta chiwindi matenda, khansa, ndi matenda a impso (,,,,,,).

Komanso, ofufuza awona kuti fructose imayambitsa kutupa m'maselo endothelial omwe amayendetsa mitsempha yanu, yomwe imayambitsa matenda amtima ().

Kudyetsa kwambiri kwa fructose kwawonetsanso kuti kumakulitsa zikwangwani zingapo zotupa mu mbewa ndi anthu (,,,,,).

Zakudya zomwe zili ndi shuga wowonjezera zimaphatikizira maswiti, chokoleti, zakumwa zozizilitsa kukhosi, makeke, ma cookie, ma donuts, mitanda, ndi mapira ena.

ChiduleKudya zakudya zokhala ndi shuga wambiri komanso mabulosi apamwamba a chimanga cha fructose
kutupa komwe kungayambitse matenda. Itha kutsutsana ndi
odana ndi yotupa zotsatira za omega-3 mafuta zidulo.

2. Mafuta opanga opangira

Mafuta opangira zochita kupanga mwina ndi mafuta osavomerezeka omwe mungadye.

Amapangidwa powonjezera haidrojeni ku mafuta osakwaniritsidwa, omwe amakhala amadzimadzi, kuti awapatse bata lamphamvu kwambiri.

Pazolemba zophatikizira, mafuta opatsirana nthawi zambiri amalembedwa ngati mafuta a hydrogenated pang'ono.

Ma margarine ambiri amakhala ndi mafuta osunthika, ndipo nthawi zambiri amawonjezeredwa kuzakudya zopangidwa kuti zitalikire pashelufu.

Mosiyana ndi mafuta obwera mwachilengedwe omwe amapezeka mumkaka ndi nyama, mafuta opangidwa kuchokera kwina asonyeza kuti amayambitsa kutupa ndikuwonjezera chiopsezo cha matenda (,,,,,,,,),.

Kuphatikiza pa kutsitsa cholesterol ya HDL (chabwino), mafuta opatsirana amatha kuwononga magwiridwe antchito am'magazi omwe amakhala m'mitsempha yanu, zomwe zimayambitsa matenda amtima ().

Kugwiritsa ntchito mafuta opangira mafuta kumalumikizidwa ndi zotupa zambiri, monga C-reactive protein (CRP).

M'malo mwake, pakafukufuku wina, ma CRP anali 78% apamwamba pakati pa azimayi omwe adanenanso kuti ali ndi mafuta ambiri ().

Poyeserera kosasinthika kuphatikiza azimayi achikulire olemera mopitilira muyeso, mafuta a soya a hydrogenated adakulitsa kutupa kwambiri kuposa mafuta amanjedza ndi mpendadzuwa ().

Kafukufuku wa amuna ndi abambo athanzi omwe ali ndi mafuta okwera kwambiri awulula kuwonjezeka kofananira kwa zotupa poyankha mafuta opatsirana (,).

Zakudya zomwe zili ndi mafuta ambiri zimaphatikizira ma fries aku France ndi zakudya zina zokazinga mwachangu, mitundu ina ya ma microwave popcorn, ma margarine ena ndi kufupikitsa masamba, makeke okhala ndi makeke, zofufumitsa, ndi zakudya zonse zopangidwa zomwe zimayika mafuta a masamba osungunuka pang'ono.

ChiduleKugwiritsa ntchito mafuta opangira mafuta kumatha kukulitsa kutupa komanso chiopsezo chanu
a matenda angapo, kuphatikizapo matenda amtima.

3. Mafuta a masamba ndi mbewu

M'zaka za zana la 20, kugwiritsidwa ntchito kwamafuta azamasamba kudakwera ndi 130% ku United States.

Asayansi ena amakhulupirira kuti mafuta ena a masamba, monga mafuta a soya, amalimbikitsa kutupa chifukwa cha omega-6 fatty acid ().

Ngakhale mafuta omega-6 azakudya ndizofunikira, zakudya zaku Western zimapereka zochulukirapo kuposa zomwe anthu amafunikira.

M'malo mwake, akatswiri azaumoyo amalimbikitsa kudya zakudya zowonjezera za omega-3, monga nsomba zamafuta, kuti musinthe omega-6 mpaka omega-3 komanso mupindule ndi omega-3.

Pakafukufuku wina, makoswe amadyetsa chakudya ndi omega-6 mpaka omega-3 chiŵerengero cha 20: 1 inali ndi zikwangwani zotupa kwambiri kuposa zomwe zimadyetsedwa ndi 1: 1 kapena 5: 1 ().

Komabe, umboni woti kudya omega-6 mafuta acids kumawonjezera kutupa mwa anthu pakadali pano kuli kochepa.

Kafukufuku wowongoleredwa akuwonetsa kuti linoleic acid, omega-6 acid wodziwika bwino wazakudya, sichimakhudza zotupa (,).

Kafufuzidwe kena kake kofunikira pakalibe lingaliro lililonse.

Masamba ndi mafuta amagwiritsidwa ntchito ngati mafuta ophikira ndipo ndizofunikira kwambiri pazakudya zambiri zosinthidwa.

ChiduleKafukufuku wina akuwonetsa kuti mafuta azitsamba omega-6 fatty acid
Zomwe zilipo zimatha kulimbikitsa kutupa mukamadya kwambiri. Komabe,
umboni ndi wosagwirizana, ndipo kafukufuku wina amafunika.

4. Zakudya zamadzimadzi zoyengedwa

Zakudya zam'mimba zapeza rap yoipa.

Komabe, chowonadi ndichakuti si ma carb onse ovuta.

Anthu akale amadya michere yayikulu, ma carbs osasinthidwa kwazaka zambiri ngati udzu, mizu, ndi zipatso ().

Komabe, kudya carbs woyengedwa kumatha kuyambitsa kutupa (,,,,,).

Ma carbs oyeretsedwa achotsa zida zawo zambiri. CHIKWANGWANI chimalimbikitsa kukhuta, chimathandizira kuwongolera shuga wamagazi, komanso kudyetsa mabakiteriya opindulitsa m'matumbo anu.

Ofufuzawo akuti ma carbs oyeretsedwa pazakudya zamakono angalimbikitse kukula kwa mabakiteriya otupa m'matumbo omwe angapangitse ngozi yanu ya kunenepa kwambiri komanso matenda am'matumbo (,).

Ma carbs oyeretsedwa ali ndi glycemic index (GI) kuposa omwe sanatengeke. Zakudya zapamwamba za GI zimakulitsa shuga wamagazi mwachangu kuposa zakudya zochepa za GI.

Pakafukufuku wina, achikulire omwe adanenanso kuti omwe amadya kwambiri ma GI anali ndi mwayi 2.9 wofera ndi matenda otupa monga matenda osokoneza bongo (COPD) ().

Pakafukufuku, amuna achichepere, athanzi omwe adadya magalamu a 50 a carbs oyeretsedwa ngati mkate woyera adakhala ndi shuga wambiri wamagazi ndikuwonjezeka kwamankhwala otupa ().

Zakudya zopatsa thanzi zimapezeka mu maswiti, mkate, pasitala, buledi, chimanga, makeke, makeke, zakumwa zozizilitsa kukhosi, ndi zakudya zonse zopangidwa zomwe zili ndi shuga kapena ufa wowonjezera.

ChiduleMafinya apamwamba, ma carbu osasinthidwa ndi athanzi, koma ma carbs oyengedwa amakweza magazi
shuga komanso amalimbikitsa kutupa komwe kungayambitse matenda.

5. Kumwa mowa kwambiri

Kumwa mowa pang'ono kwawonetsedwa kuti kumapereka maubwino ena azaumoyo.

Komabe, kuchuluka kwakukulu kumatha kubweretsa mavuto akulu.

Kafukufuku wina, milingo yotupa yotupa CRP idakwera mwa anthu omwe amamwa mowa. Akamamwa mowa kwambiri, kuchuluka kwawo kwa CRP kumakulirakulira ().

Anthu omwe amamwa kwambiri amatha kukhala ndi mavuto chifukwa cha poizoni wa bakiteriya yemwe amatuluka m'matumbo ndikupita mthupi. Vutoli - lomwe nthawi zambiri limatchedwa "kutuluka m'matumbo" - limatha kuyambitsa kutupa komwe kumabweretsa ziwalo (,).

Pofuna kupewa mavuto azaumoyo okhudzana ndi mowa, kumwa kumayenera kumwa zakumwa ziwiri zokha patsiku kwa amuna ndi akazi.

ChiduleKumwa mowa kwambiri kumatha kukulitsa kutupa ndikupangitsa a
"Matumbo otayikira" omwe amayendetsa kutupa mthupi lanu lonse.

6. Nyama yokonzedwa

Kudya nyama yosakidwa kumalumikizidwa ndi chiopsezo chowonjezeka cha matenda amtima, matenda ashuga, khansa ya m'mimba ndi m'matumbo (,,).

Mitundu yodziwika bwino ya nyama yosakidwa ndi monga soseji, nyama yankhumba, nyama, nyama yosuta, komanso nyama yang'ombe.

Nyama yokonzedwa imakhala ndimankhwala apamwamba kwambiri a glycation end (AGEs) kuposa nyama zina zambiri.

ZAKA zimapangidwa ndi kuphika nyama ndi zakudya zina pamalo otentha kwambiri. Amadziwika kuti amayambitsa kutupa (,).

Mwa matenda onse olumikizidwa ndi kugwiritsidwa ntchito kwa nyama, mgwirizano wake ndi khansa ya m'matumbo ndiye wolimba kwambiri.

Ngakhale zinthu zambiri zimayambitsa khansa ya m'matumbo, njira imodzi imakhulupirira kuti mayankho am'mimba yotupa kumatenda osinthidwa ().

ChiduleNyama yokonzedwa imakhala ndi zotupa zambiri monga AGEs, ndi zake
Kuyanjana kolimba ndi khansa ya m'matumbo mwina kungakhale kotupa
yankho.

Mfundo yofunika

Kutupa kumatha kuchitika chifukwa cha zoyambitsa zambiri, zina mwazovuta kupewa, kuphatikizapo kuipitsa, kuvulala, kapena matenda.

Komabe, muli ndi zowongolera zambiri pazinthu monga zakudya zanu.

Kuti mukhalebe athanzi momwe mungathere, pitirizani kutupa pochepetsa kuchepa kwa zakudya zomwe zimayambitsa ndikuyambitsa zakudya zotsutsana ndi zotupa.

Kukonzekera Zakudya: Menya Bloat