Kuziziritsa Zakudya Zina Mukaphika Kumawonjezera Wowuma Wosamva

Zamkati

• Kodi Kulimbana Ndi Wowuma?
• N 'chifukwa Chiyani Zimakupindulitsani?
• Kuzizilitsa Zakudya Zina Mukaphika Kumawonjezera Wowuma Wosakaniza
• Mbatata
• Mpunga
• Pasitala
• Zakudya Zina
• Momwe Mungakulitsire Kudya Kwanu Kosakanikirana Popanda Kusintha Zakudya Zanu
• Mfundo Yofunika Kwambiri

Osati ma carbs onse amapangidwa ofanana. Kuchokera ku shuga kupita ku statch kupita ku fiber, ma carbs osiyanasiyana amakhudza thanzi lanu.

Wosakaniza wowuma ndi carb yomwe imadziwikanso ngati mtundu wa fiber (1).

Kuonjezera kudya kwanu kosagwiritsa ntchito wowuma kumatha kukhala kopindulitsa kwa mabakiteriya m'matumbo mwanu komanso m'maselo anu (,).

Chosangalatsa ndichakuti, kafukufuku wasonyeza kuti momwe mumaphikira zakudya wamba monga mbatata, mpunga ndi pasitala zimatha kusintha zosowa zawo.

Nkhaniyi ikufotokozerani momwe mungawonjezere kuchuluka kwa osagwiritsa ntchito zakudya zanu osasintha zomwe mumadya.

Kodi Kulimbana Ndi Wowuma?

Starches amapangidwa ndi maunyolo ataliatali a shuga. Glucose ndiye nyumba yayikulu yomanga ma carbs. Ndiwonso mphamvu yayikulu yama cell mthupi lanu.

Nkhunda ndi carbs wamba omwe amapezeka m'minda, mbatata, nyemba, chimanga ndi zakudya zina zambiri. Komabe, sizitsulo zonse zomwe zimakonzedwa mofananira mkati mwa thupi.

Nthenda zachizolowezi zimasweka kukhala shuga ndipo zimalowa. Ichi ndichifukwa chake shuga wanu wamagazi, kapena shuga wamagazi, amachuluka mukatha kudya.

Wosasunthika wolimbana ndi kugonjetsedwa ndi chimbudzi, motero umadutsa m'matumbo osaphwanyidwa ndi thupi lanu.

Komabe amatha kuthyoledwa ndikugwiritsidwa ntchito ngati mafuta ndi mabakiteriya m'matumbo anu akulu.

Izi zimapanganso mafuta amfupi, omwe amatha kupindulitsa maselo anu.

Zina mwazomwe zimayambitsa kusagwirizana ndizophatikizira mbatata, nthochi zobiriwira, nyemba, ma cashews ndi oats. Mndandanda wathunthu ulipo Pano.

Chidule: Wosasunthika wowuma ndi carb yapadera yomwe imakana chimbudzi ndi thupi lanu. Imadziwika kuti ndi mtundu wa fiber ndipo imatha kupindulitsa.

N 'chifukwa Chiyani Zimakupindulitsani?

Wosagwiritsa ntchito starch amapereka maubwino angapo azaumoyo.

Popeza siligayidwa ndi maselo amkati mwanu, limapezeka kuti mabakiteriya omwe ali m'matumbo akulu kuti agwiritse ntchito.

Wosakaniza wowuma ndi prebiotic, kutanthauza kuti ndi chinthu chomwe chimapereka "chakudya" cha mabakiteriya abwino m'matumbo anu ().

Wosagwiritsa ntchito starch amalimbikitsa mabakiteriya kuti azipanga mafuta azifupi ngati butyrate. Butyrate ndiye gwero lamphamvu kwambiri lamaselo m'matumbo anu akulu (,).

Mwa kuthandiza pakupanga butyrate, wowuma wosagonjetsedwa amapereka maselo am'matumbo anu akulu ndi mphamvu yomwe amakonda.

Kuphatikiza apo, wowuma wosagonjera amatha kuchepa ndikusintha kagayidwe kabakiteriya m'matumbo mwanu (,).

Izi zimapangitsa asayansi kukhulupirira kuti wowuma wosagundika atha kutenga nawo mbali popewa khansa yam'matumbo ndi matenda am'matumbo (,).

Zimathandizanso kuchepetsa kuchuluka kwa shuga wamagazi mukatha kudya ndikupangitsanso chidwi cha insulin, kapena momwe timadzi ta insulin timabweretsera shuga m'magazi anu (7,).

Mavuto okhudzidwa ndi insulin ndi omwe amayambitsa matenda a shuga amtundu wachiwiri. Kusintha momwe thupi lanu limayankhira insulini kudzera muzakudya zabwino kungathandize kuthana ndi matendawa (,).

Pamodzi ndi phindu lomwe lingakhale ndi shuga wamagazi, wowuma wosagonjetsedwa atha kukuthandizani kuti muzimva kukhala wathanzi komanso kudya pang'ono.

Pakafukufuku wina, ofufuza adayesa kuchuluka kwa amuna achikulire athanzi pakudya kamodzi atamwa wowuma kapena placebo. Adapeza kuti omwe atenga nawo mbali adya pafupifupi ma calories ochepa 90 atatha kudya wowuma ().

Kafukufuku wina akuwonetsa kuti wowuma wosagundika amachulukitsa kukhutira mwa amuna ndi akazi (,).

Kukhala wokhutira ndi wokhutira mutatha kudya kungathandize kuchepetsa kudya kwa kalori popanda njala yosasangalatsa.

Popita nthawi, wowuma wothandizila atha kukuthandizani kuti muchepetse thupi powonjezera kukhuta komanso kuchepa kwa kalori.

Chidule: Wowuma wowuma amatha kupereka mafuta a mabakiteriya abwino m'matumbo anu akulu ndipo amatha kupangitsa kuti insulin isagwiritsidwe ntchito. Zimalimbikitsanso chidwi chokwanira ndipo zitha kubweretsa kuchepa kwa chakudya.

Kuzizilitsa Zakudya Zina Mukaphika Kumawonjezera Wowuma Wosakaniza

Mtundu umodzi wosagawanika umapangidwa chakudya chikazizidwa mutaphika. Izi zimatchedwa starch retrogradation (14, 15).

Zimachitika pamene masitepe ena amataya mawonekedwe ake oyambilira chifukwa cha kutentha kapena kuphika. Ngati masitepesi awa atakhazikika pambuyo pake, amapangira dongosolo latsopano (16).

Kapangidwe katsopano kamakhala kosagwirizana ndi chimbudzi ndipo kamabweretsa mapindu azaumoyo.

Komanso, kafukufuku wasonyeza kuti wowuma wosamva amakhalabe wapamwamba pambuyo poyambiranso zakudya zomwe zidakhazikika kale ().

Kudzera munjira izi, wowuma wosagonjetsedwa amatha kuwonjezeredwa pazakudya wamba, monga mbatata, mpunga ndi pasitala.

Mbatata

Mbatata ndizodziwika bwino pamagawo ambiri padziko lapansi (18).

Komabe, ambiri amatsutsana ngati mbatata ndi zathanzi kapena ayi. Izi zikhoza kukhala chifukwa cha mbatata 'mkulu glycemic index, muyeso wa kuchuluka kwa chakudya chomwe chimakulitsa shuga m'magazi ().

Ngakhale kumwa kwambiri kwa mbatata kumalumikizidwa ndi chiopsezo chowonjezeka cha matenda ashuga, izi zimatha kuyambitsidwa ndi mitundu yosinthidwa ngati batala la ku France m'malo mophika kapena mbatata yophika ().

Momwe mbatata zakonzekera zimakhudzira thanzi lawo. Mwachitsanzo, mbatata yoziziritsa mukatha kuphika imatha kukulitsa kuchuluka kwake kwa wowuma.

Kafukufuku wina adapeza kuti mbatata zoziziritsa usiku ataphika zidapitilira katatu zowonjezera ().

Kuphatikiza apo, kafukufuku mwa amuna achikulire athanzi 10 adawonetsa kuti kuchuluka kwa wowuma wowuma mu mbatata kunadzetsa kuyankha kocheperako kwa magazi kuposa ma carbs opanda wowuma ().

Mpunga

Akuyerekeza kuti mpunga ndi chakudya chofunikira kwambiri kwa anthu pafupifupi 3.5 biliyoni padziko lonse lapansi, kapena kupitirira theka la anthu padziko lapansi ().

Kuzirala mpunga mutaphika kumatha kulimbikitsa thanzi powonjezera kuchuluka kwa wowuma wosagwirizana womwe ulimo.

Kafukufuku wina anayerekezera mpunga woyera wophika kumene ndi mpunga woyera womwe unkaphikidwa, kuwundira m'firiji kwa maola 24 kenako nkuwutenthetsa. Mpunga womwe unaphikidwa kenako utakhazikika unali ndi wowuma wowirikiza kawiri kuposa mpunga wophika kumene ().

Ofufuzawo adayesanso zomwe zidachitika pomwe mitundu iwiri ya mpunga idadyedwa ndi achikulire athanzi 15. Adapeza kuti kudya mpunga wophika kenako utakhazikika kumayambitsa kuyankha pang'ono kwa magazi.

Pomwe kafukufuku wambiri mwa anthu amafunikira, kafukufuku wina wamakoswe adapeza kuti kudya mpunga womwe umatenthedwa mobwerezabwereza ndikuziziritsa kunapangitsa kuti muchepetse kunenepa komanso kutsitsa cholesterol ().

Pasitala

Pasitala amapangidwa pogwiritsa ntchito tirigu. Amatha padziko lonse lapansi (, 26).

Pakhala pali kafukufuku wochepa kwambiri pazotsatira zophika ndi kuzizira pasitala kuti achulukitse wowuma. Ngakhale zili choncho, kafukufuku wina wasonyeza kuti kuphika tirigu woziziritsa kumathandizanso kukulitsa zonenepa.

Kafukufuku wina adapeza kuti wowuma wosagwirizana unakwera kuchoka pa 41% mpaka 88% pomwe tirigu amatenthedwa ndikutenthedwa ().

Komabe, mtundu wa tirigu mu phunziroli umagwiritsidwa ntchito kwambiri mu buledi kuposa pasitala, ngakhale mitundu iwiri ya tirigu ndiyofanana.

Kutengera kafukufuku wazakudya zina ndi tirigu wakutali, ndizotheka kuti wowuma wosagonjetsedwa amawonjezedwa ndikuphika kenako kuziziritsa pasitala.

Mosasamala kanthu, maphunziro ena amafunika kutsimikizira izi.

Zakudya Zina

Kuphatikiza pa mbatata, mpunga ndi pasitala, wowuma wosagwirizana ndi zakudya zina kapena zosakaniza atha kukwezedwa ndikuphika kenako ndikuziziritsa.

Zina mwa zakudyazi ndi monga balere, nandolo, mphodza ndi nyemba ().

Kafufuzidwe kafukufuku amafunika kuti adziwe mndandanda wazakudya zonse mgululi.

Chidule: Wosakaniza wowuma mu mpunga ndi mbatata akhoza kuwonjezeka powaziziritsa mukatha kuphika. Kuchulukitsa wowuma kumatha kubweretsa mayankho ang'onoang'ono m'magazi mukatha kudya.

Momwe Mungakulitsire Kudya Kwanu Kosakanikirana Popanda Kusintha Zakudya Zanu

Kutengera kafukufukuyu, pali njira yosavuta yowonjezeretsa kudya kwanu kosagwiritsa ntchito mankhwala osasintha.

Ngati mumakonda kudya mbatata, mpunga ndi pasitala, mungafune kuganizira kuphika tsiku limodzi kapena awiri musanadye.

Kuziziritsa zakudya izi mufiriji usiku wonse kapena kwa masiku angapo kumawonjezera kukhathamira kwawo kosagwirizana.

Kuphatikiza apo, kutengera chidziwitso cha mpunga, zakudya zophika komanso zozizilitsa zimakhalabe ndi wowuma wambiri atatha kutenthetsa ().

Imeneyi ndi njira yosavuta yowonjezera kudya kwanu kwa fiber popeza kuti wowuma wowuma amadziwika kuti ndi mtundu wa fiber (1).

Komabe, mungaganize kuti zakudya izi zimakonda kwambiri kuphika kumene. Zikatero, pezani kunyengerera komwe kungakuthandizeni. Mutha kusankha kuti nthawi zina muziziziritsa zakudya izi musanadye, koma nthawi zina muzidya zomwe zaphikidwa kumene.

Chidule: Njira yosavuta yowonjezeretsa kusagwirizana pazakudya zanu ndikuphika mbatata, mpunga kapena pasitala tsiku limodzi kapena awiri musanadye.

Mfundo Yofunika Kwambiri

Wosakaniza wowuma ndi carb yapadera chifukwa imatsutsana ndi chimbudzi ndipo imabweretsa maubwino angapo azaumoyo.

Ngakhale zakudya zina zili ndi wowuma wowuma kuposa ena poyambira, momwe mumakonzera chakudya chanu zingakhudzenso kuchuluka komwe kulipo.

Mutha kuwonjezera wowuma mu mbatata, mpunga ndi pasitala poziziritsa zakudyazi mukaphika ndikutenthetsanso pambuyo pake.

Ngakhale kuwonjezera wowuma wowuma pazakudya zanu kumatha kukhala ndi maubwino angapo azaumoyo, palinso njira zina zokulitsira kudya kwa fiber.

Kusankha ngati mukukonzekera kapena kusakonza njirayi ndi koyenera kungadalire ngati mumadya michere yokwanira.

Ngati mupeza ma fiber ambiri, mwina sizingakhale zovuta kwa inu. Komabe, ngati mukuvutika kudya fiber yokwanira, iyi ikhoza kukhala njira yomwe mukufuna kulingalira.