Zinthu 6 Zomwe Zakudya Zapamwamba Kwambiri Padziko Lonse Zofanana

Zamkati

• 1. Sukari Yowonjezera
• 2. Chotsani Ma Carbs Oyeretsedwa
• 3. Pewani mafuta a masamba omwe ali ndi mafuta ambiri a Omega-6
• 4. Chotsani Amagetsi Opangira Mafuta
• 5. Pamwamba pa Masamba ndi CHIKWANGWANI
• 6. Yang'anani pa Zakudya M'malo Mwa Ma calories
• Mfundo Yofunika Kwambiri

Zakudya zambiri zoyesedwa zoyesedwa zakhala zikuyesa nthawi.

Izi zimaphatikizapo zakudya za ku Mediterranean, zakudya zochepa za carb, zakudya za paleo, ndi zakudya zonse, zakudya zopangidwa ndi mbewu.

Zakudya izi - ndi zina zomwe zimawonetsedwa kuti ndizabwino kwa nthawi yayitali - zimagawana zofunikira zochepa.

Nazi zinthu 6 zomwe zakudya zonse zabwino zimafanana.

1. Sukari Yowonjezera

Kusakaniza shuga ndi chimodzi mwazinthu zosafunikira kwenikweni pazakudya zamakono.

Ngakhale anthu ena amatha kupirira shuga wambiri popanda mavuto, anthu ambiri akudya kwambiri ().

Mukamadya kwambiri fructose - imodzi mwamagawo akuluakulu a shuga - imadzaza chiwindi chanu, chomwe chimakakamizidwa kuti chikhale mafuta (,).

Gawo lina lamafuta amachotsedwa pachiwindi monga mafuta otsika kwambiri a lipoprotein (VLDL) cholesterol - kukweza magazi a triglycerides - koma ena ake amakhalabe m'chiwindi chanu (,).

M'malo mwake, kudya kwambiri kwa fructose kumakhulupirira kuti kumayendetsa kwambiri matenda a chiwindi osakhala mowa (6,).

Amagwirizananso ndi zinthu zina zambiri, kuphatikizapo kunenepa kwambiri, mtundu wa 2 shuga, ndi matenda amtima (,,,).

Kuphatikiza apo, shuga imapereka zopatsa mphamvu zopanda kanthu, chifukwa imapereka ma calorie ambiri koma osapatsa michere yofunikira.

Akatswiri ambiri amavomereza kuti kudya kwambiri shuga wowonjezera kumakhala kovulaza. Chifukwa chake, zakudya zabwino kwambiri zimapangitsa kukhala kofunika kwambiri kuti muchepetse shuga wowonjezera.

Chidule Pali mgwirizano wapadziko lonse lapansi kuti kudya kwambiri shuga wowonjezera sikokwanira, ndipo zakudya zabwino kwambiri zimalimbikitsa kuchepetsa.

2. Chotsani Ma Carbs Oyeretsedwa

Ma carbs oyeretsedwa - omwe ndi shuga komanso zakudya zosakidwa zosakanizidwa, kuphatikiza mbewu, zomwe zamachotsa ulusi wambiri - ndichinthu china chomwe akatswiri azakudya amavomereza kuti sichabwino.

Carb woyengedwa kwambiri ndi ufa wa tirigu, womwe umadyedwa kwambiri m'maiko akumadzulo.

Monga mbewu zoyengedwa zimapangidwa ndikung'amba mbewu zonse ndikuchotsa chimanga ndi endosperm - ziwalo zolimba komanso zopatsa thanzi - wowuma woyengedwa amapereka ma calorie ambiri koma pafupifupi zakudya zofunikira.

Popanda ulusi wambewu zonse, wowuma amatha kuyambitsa ma spikes ambiri mu shuga wamagazi, zomwe zimadzetsa kulakalaka ndikudya mopitilira maola ochepa pambuyo pake shuga wamagazi akagwa (,).

Kafukufuku amalumikizitsa ma carbs oyeretsedwa kuzinthu zingapo zamagetsi, kuphatikizapo kunenepa kwambiri, mtundu wa 2 shuga, ndi matenda amtima (,,,,).

Ngakhale zakudya zina - monga paleo ndi otsika-carb - zimachotsa njeretu palimodzi, zakudya zonse zopambana zimangogogomezera kuchepa kwa mbewu zoyengedwa ndikuzisintha ndi anzawo onse athanzi.

Chidule Zakudya zonse zopambana zimachotsa mbewu zoyengedwa ngati ufa wa tirigu, pomwe zakudya zina monga paleo ndi otsika-carb zimaletsa mbewu zonse.

3. Pewani mafuta a masamba omwe ali ndi mafuta ambiri a Omega-6

Ngakhale mafuta azamasamba akhala akupezeka kwa zaka masauzande ambiri, kupanga misa mafuta oyeretsedwa sikunayambike mpaka koyambirira kwa zaka za zana la 20.

Izi zikuphatikiza mafuta a soya, mafuta a canola, mafuta a chimanga, mafuta anyumba, ndi ena ochepa.

Anthu ena amakhala ndi nkhawa ndi kuchuluka kwamafuta omega-6 a mafuta a polyunsaturated m'mafuta ena azamasamba. Asayansi anena kuti anthu ambiri atha kudya mafuta omega-6 ochulukirapo (19).

Mafuta a Omega-6 atha kupangitsa kuti cholesterol cha LDL (choyipa) chikhale chosakanikirana mosavuta ndikuthandizira kutha kwa endothelial - magawo awiri ofunikira pamatenda amtima (,,,,).

Komabe, kaya zimayambitsa kapena zimapewa matenda amtima ndizovuta. Kafukufuku wina akuwonetsa zoteteza, koma mayesero ambiri olamuliridwa akuwonetsa kuti atha kukhala owopsa (25, 26,,).

Kafukufuku wina akuwona kuti linoleic acid - omega-6 wonenepa kwambiri acid - sichikulitsa magazi m'magazi otupa (,).

Ngakhale kuli kwakuti kafukufuku amafunika asanapeze mfundo zomveka, asayansi ambiri amavomereza kuti kudya anthu kwa omega-6 kwawonjezeka kwambiri mzaka zapitazi.

Ngati mukuda nkhawa ndi omega-6, muchepetse kudya mafuta a masamba monga mafuta a soya ndi mafuta a canola. M'malo mwake, sankhani maolivi ndi mafuta ena otsika mu omega-6.

Chidule Zakudya zambiri zimalimbikitsa kudya kotsika kwamafuta omega-6 olemera monga masamba a soya kapena mafuta a canola. Komabe, sizikudziwika ngati mafutawa ndi owopsa kapena ayi.

4. Chotsani Amagetsi Opangira Mafuta

Mafuta opatsirana nthawi zambiri amapangidwa ndi mafuta a masamba osungunuka, omwe amawapangitsa kukhala olimba kutentha ndikuchulukitsa moyo wa alumali ().

Kafukufuku wambiri amalumikiza mafuta opitilira muyeso kukulira kwa kutupa ndi matenda amtima (,).

Umboniwo ndi wamphamvu kwambiri kotero kuti mayiko ambiri amaletsa kapena kuletsa kugwiritsa ntchito mafuta opatsirana muzakudya.

Ku United States, lamulo loletsa mafuta osunthika lidayamba kugwira ntchito mu June 2018, ngakhale zopangidwa kale zitha kugawidwa mpaka Januware 2020, kapena nthawi zina 2021 ().

Kuphatikiza apo, zakudya zimadziwika kuti zimakhala ndi 0 magalamu amtundu wamafuta ngati ali ndi ochepera 0,5 magalamu ().

Chidule Mafuta a Trans amapangidwa ndi mafuta a masamba osungunuka. Kafukufuku wambiri akuwonetsa kulumikizana ndi kutupa komanso mikhalidwe ngati matenda amtima. Kugwiritsa ntchito kwake kuli kochepa kapena koletsedwa m'maiko ambiri, kuphatikiza United States.

5. Pamwamba pa Masamba ndi CHIKWANGWANI

Zakudya zambiri zimachepetsa kapena kuthetsa zakudya zina.

Mwachitsanzo, zakudya zopangidwa ndi mbewu zimachepetsa kapena kuthetseratu zakudya za nyama, pomwe chakudya chotsika kwambiri cha carb ndi paleo chimachotsa mbewu.

Komabe, ngakhale zakudya zina zopambana - monga njira yotsika ya carb - zitha kuletsa ndiwo zamasamba zolemera, zonenepa, zakudya zonse zopatsa thanzi zimaphatikizaponso ma veggies ambiri.

Zagwirizana ponseponse kuti ndiwo zamasamba ndizopatsa thanzi, ndipo kafukufuku wambiri amathandizira izi posonyeza kuti kudya masamba kumalumikizidwa ndikuchepetsa chiopsezo cha matenda (,,).

Masamba ali ndi ma antioxidants ambiri, michere, ndi michere, yomwe imathandizira kuchepa kwa thupi ndikudyetsa mabakiteriya anu ochezeka (,,).

Zakudya zambiri - ngakhale zotsika kwambiri - zimaphatikizaponso zipatso pamlingo wina.

Chidule Zakudya zonse zopambana zimatsindika kudya masamba ambiri - nthawi zambiri - zipatso. Zakudya izi zili ndi ma antioxidants ambiri komanso ma prebiotic ulusi wathanzi.

6. Yang'anani pa Zakudya M'malo Mwa Ma calories

China chomwe kudya bwino kumafanana ndikuti amagogomezera kufunikira kwa chakudya chathunthu, chophatikiza chimodzi m'malo moletsa kalori.

Ngakhale zopatsa mphamvu ndizofunikira pakuwongolera kunenepa, kungoletsa mosaganizira zakudya zomwe mumadya sikugwira ntchito nthawi yayitali.

M'malo moyesera kuonda kapena kuletsa zopatsa mphamvu, khalani ndi cholinga chodyetsa thupi lanu ndikukhala athanzi.

Chidule Zakudya zabwino kwambiri zimatsindika kusintha kwa moyo komwe kumaphatikizapo zakudya zonse - ndikulola kuchepa thupi kutsatira zotsatira zachilengedwe.

Mfundo Yofunika Kwambiri

Zakudya zambiri zathanzi - monga zakudya za ku Mediterranean, zakudya zochepa za carb, zakudya za paleo, ndi zakudya zonse, zakudya zopangidwa ndi mbewu - zimakhala ndi zinthu zingapo zofanana.

Chofunika koposa, amaganizira zakudya zathunthu ndikulimbikitsa anthu kuti achepetse kudya zakudya zosinthidwa, mafuta osakaniza, shuga wowonjezera, ndi ma carb oyengedwa.

Ngati mukufuna kukonza thanzi lanu, lingalirani m'malo mwa zakudya zina zomwe mwadya ndi zakudya zonse, kuphatikiza masamba, zipatso, ndi mbewu zonse.