Zotsatira Zakudya Zofulumira Thupi

Zamkati

• Zotsatira zam'mimba ndi mtima
• Shuga ndi mafuta
• Sodium
• Zotsatira pa dongosolo la kupuma
• Zotsatira zamkati mwamanjenje
• Zotsatira pa njira yoberekera
• Zotsatira pamanambala onse (khungu, tsitsi, misomali)
• Zotsatira pamafupa (mafupa)
• Zotsatira zakudya mwachangu pagulu

Kutchuka kwa chakudya chofulumira

Kuyenda pagalimoto kapena kupita kumalo odyera omwe mumakonda amakonda kumachitika pafupipafupi kuposa momwe ena angafunire.

Malinga ndi kusanthula kwa Food Institute kwa data yochokera ku Bureau of Labor Statistics, zaka zikwizikwi zokha zimawononga 45% yazakudya zawo pakudya.

Poyerekeza ndi zaka 40 zapitazo, mabanja ambiri aku America tsopano amagwiritsa theka la ndalama zawo pazakudya zodyera. Mu 1977, pansi pa 38 peresenti ya bajeti zodyera zabanja zidadyedwa kunja kwanyumba.

Ngakhale usiku wapafupipafupi wa chakudya chofulumira sichingakuvulazeni, chizolowezi chodyera kunja chingakhale chikuchita zambiri pa thanzi lanu. Pemphani kuti muphunzire zovuta zakudya mwachangu mthupi lanu.

Zotsatira zam'mimba ndi mtima

Zakudya zambiri zachangu, kuphatikiza zakumwa ndi mbali, zimadzazidwa ndi chakudya chochepa kwambiri.

Magazi anu akamaphwanya zakudya izi, ma carbs amatulutsidwa ngati shuga (shuga) m'magazi anu. Zotsatira zake, shuga wanu wamagazi amachuluka.

Mphuno zanu zimayankha kuchuluka kwa shuga potulutsa insulin. Insulini imatumiza shuga mthupi lanu lonse kumaselo omwe amafunikira mphamvu. Thupi lanu likamagwiritsa ntchito kapena kusunga shuga, shuga wamagazi anu amabwerera mwakale.

Ndondomeko iyi ya shuga imayendetsedwa bwino ndi thupi lanu, ndipo bola ngati muli ndi thanzi labwino, ziwalo zanu zimatha kuthana ndi zonunkhira za shuga izi.

Koma kudya pafupipafupi ma carbs kumatha kubweretsa kupindika mobwerezabwereza mu shuga lanu lamagazi.

Popita nthawi, ma spike a insulin atha kuyambitsa mayankho abwinobwino a insulin m'thupi lanu. Izi zimawonjezera chiopsezo chanu chotsutsana ndi insulin, mtundu wa 2 shuga, komanso kunenepa.

Shuga ndi mafuta

Zakudya zambiri zachangu zathira shuga. Izi sizikutanthauza ma calories owonjezera, komanso zakudya zochepa. American Heart Association (AHA) imangotanthauza kuti azidya zakudya zopatsa mphamvu 100 mpaka 150 patsiku. Ndipafupifupi masipuni 6 mpaka 9.

Zakumwa zambiri zamsangamsanga zokha zimakhala ndi ma ola oposa 12. Paketi imodzi ya soda yokhala ndi masupuni 8 a shuga. Izi ndizofanana ndi ma calories 140, magalamu 39 a shuga, ndipo palibe china chilichonse.

Mafuta a Trans amapangidwa mafuta omwe amapangidwa nthawi yokonza chakudya. Amapezeka kawirikawiri mu:

• ma pie okazinga
• mitanda
• pizza mtanda
• osokoneza
• makeke

Palibe mafuta amtundu wabwino kapena athanzi. Kudya zakudya zomwe muli nazo kungakulitse LDL yanu (cholesterol choipa), kutsitsa HDL yanu (cholesterol yabwino), ndikuwonjezera chiopsezo chanu cha mtundu wachiwiri wa matenda ashuga ndi matenda amtima.

Malo odyera amathanso kuphatikizira nkhani yowerengera kalori. Pakafukufuku wina, anthu omwe amadya m'malesitilanti omwe amati ndi "athanzi" sanapepukire kuchuluka kwa zopatsa mphamvu pazakudya zawo ndi 20 peresenti.

Sodium

Kuphatikiza kwamafuta, shuga, ndi sodium wochuluka (mchere) kumatha kupangitsa anthu ena kudya mwachangu. Koma zakudya zokhala ndi sodium wochulukirapo zimatha kubweretsa kusungidwa kwamadzi, ndichifukwa chake mutha kumva kuti mwadzikuza, kutupikana, kapena kutupa mutadya chakudya chofulumira.

Chakudya chokhala ndi sodium wochuluka chimakhalanso choopsa kwa anthu omwe ali ndi vuto la kuthamanga kwa magazi. Sodium akhoza kukweza kuthamanga kwa magazi ndikuyika nkhawa pamtima panu ndi mtima wamitsempha.

Malinga ndi kafukufuku wina, pafupifupi 90% ya anthu achikulire amanyalanyaza kuchuluka kwa sodium m'zakudya zawo zachangu.

Kafukufukuyu adasanthula akulu 993 ndipo adapeza kuti zopeka zawo zinali zocheperako kasanu ndi chimodzi kuposa nambala yeniyeni (1,292 milligrams). Izi zikutanthauza kuti kuyerekezera kwa sodium kudachotsedwa ndi zoposa 1,000 mg.

Kumbukirani kuti AHA imalimbikitsa kuti achikulire asamadye mamiligalamu 2,300 a sodium patsiku. Chakudya chimodzi chofulumira chingakhale ndi theka la tsiku lanu.

Zotsatira pa dongosolo la kupuma

Zakudya zopatsa mphamvu kuchokera pachakudya chofulumira zimatha kunenepa. Izi zitha kubweretsa kunenepa kwambiri.

Kunenepa kwambiri kumawonjezera chiopsezo cha mavuto opuma, kuphatikizapo mphumu komanso kupuma movutikira.

Mapaundi owonjezera amatha kupanikizika pamtima ndi m'mapapo ndipo zizindikilo zimatha kuwonekera ngakhale mutayesetsa pang'ono. Mutha kuwona kuvutika kupuma pamene mukuyenda, kukwera masitepe, kapena kuchita masewera olimbitsa thupi.

Kwa ana, chiopsezo cha mavuto opuma chimamveka bwino. Kafukufuku wina adapeza kuti ana omwe amadya mwachangu katatu pamlungu amatha kudwala mphumu.

Zotsatira zamkati mwamanjenje

Chakudya chofulumira chimatha kuthetsa njala kwakanthawi kochepa, koma zotsatira zazitali sizikhala zabwino.

Anthu omwe amadya chakudya chofulumira komanso makeke osakidwa ali ndi mwayi wapa 51% wokhala ndi vuto lakukhumudwa kuposa anthu omwe samadya zakudyazo kapena samadya zochepa zokha.

Zotsatira pa njira yoberekera

Zosakaniza mu zakudya zopanda thanzi komanso zakudya zofulumira zingakhudze chonde chanu.

Kafukufuku wina adapeza kuti chakudya chamafuta chimakhala ndi ma phthalates. Ma Phthalates ndi mankhwala omwe amatha kusokoneza momwe mahomoni amathandizira mthupi lanu. Kuwonetsedwa pamankhwala ambiriwa kumatha kubweretsa zovuta kubereka, kuphatikiza zilema zobereka.

Zotsatira pamanambala onse (khungu, tsitsi, misomali)

Zakudya zomwe mumadya zimatha kukhudza khungu lanu, koma mwina sizomwe mukukayikira.

M'mbuyomu, chokoleti ndi zakudya zonona ngati pizza zidadzudzula ziphuphu, koma malinga ndi Mayo Clinic, ndi chakudya. Zakudya zolemera kwambiri za carb zimayambitsa zotumphukira m'magazi, ndipo izi zimadumpha mwazi wamagazi zimatha kuyambitsa ziphuphu. Dziwani zakudya zomwe zimathandiza kulimbana ndi ziphuphu.

Ana ndi achinyamata omwe amadya mwachangu katatu pamlungu nawonso atha kukhala ndi chikanga, malinga ndi kafukufuku wina. Chikanga ndi khungu lomwe limayambitsa khungu lotupa, loyabwa.

Zotsatira pamafupa (mafupa)

Ma carbs ndi shuga mu chakudya chofulumira komanso chosinthidwa zimatha kukulitsa zidulo mkamwa mwanu. Izi zidulo zimatha kuthyola enamel wa mano. Enamel ya mano ikamazimiririka, mabakiteriya amatha kugwira ntchito ndipo zimayamba kutuluka.

Kunenepa kwambiri kumathanso kubweretsa zovuta pamafupa komanso minofu. Anthu omwe ali onenepa kwambiri amakhala ndi chiopsezo chachikulu chogwa ndikuphwanya mafupa. Ndikofunika kupitiliza kuchita masewera olimbitsa thupi kuti mupange minofu, yomwe imathandizira mafupa anu, ndikukhala ndi chakudya chopatsa thanzi kuti muchepetse kutayika kwa mafupa.

Zotsatira zakudya mwachangu pagulu

Masiku ano, anthu oposa 2 pa atatu ku United States amaonedwa kuti ndi onenepa kwambiri kapena onenepa kwambiri. Oposa theka la ana azaka zapakati pa 6 mpaka 19 amawerengedwa kuti ndi onenepa kwambiri kapena onenepa kwambiri.

Kukula kwa chakudya chofulumira ku America kumawoneka kuti kukugwirizana ndi kukula kwa kunenepa kwambiri ku United States. Bungwe la Obesity Action Coalition (OAC) linanena kuti chiwerengero cha malo odyera mwachangu ku America chawirikiza kawiri kuyambira 1970. Chiwerengero cha anthu onenepa kwambiri aku America chachulukanso kuposa kawiri.

Ngakhale kuyesetsa kudziwitsa anthu ndikupangitsa kuti anthu aku America azigwiritsa ntchito anzeru, kafukufuku wina adapeza kuti kuchuluka kwa ma calories, mafuta, ndi sodium pazakudya zosakhalitsa sizinasinthe kwenikweni.

Pamene anthu aku America amakhala otanganidwa komanso kudya pafupipafupi, zitha kukhala ndi zovuta pamachitidwe azachipatala a America.