Kodi Kuphatikiza Zakudya Kumagwira Ntchito? Zoona Kapena Zopeka

Zamkati

• Kodi Kuphatikiza Chakudya N'kutani?
• Chitsanzo Malamulo a Kuphatikiza Zakudya
• Zikhulupiriro Ziwiri Zomwe Zimaphatikiza Chakudya
• Kodi Umboni Umati Chiyani?
• Popewa Zakudya Zosakaniza
• Pa Zakudya Zosintha pH ya Digestive Tract
• Pa Chakudya Chowira M'mimba
• Zitsanzo Zotsimikizira Umboni Zakudya Zophatikiza
• Zipatso za Citrus ndi Iron
• Kaloti ndi Mafuta
• Sipinachi ndi Zamgululi
• Tengani Uthenga Wanyumba

Kuphatikiza zakudya ndi lingaliro la kudya lomwe lidayambira kale, koma lakhala lotchuka kwambiri m'mbuyomu.

Othandizira zakudya zophatikiza-zakudya amakhulupirira kuti kuphatikiza zosayenera za zakudya kumatha kubweretsa matenda, kuwonjezeka kwa poizoni komanso kupsinjika kwa m'mimba.

Amakhulupiriranso kuti kuphatikiza koyenera kumatha kuthetsa mavutowa.

Koma kodi izi ndi zoona?

Kodi Kuphatikiza Chakudya N'kutani?

Kuphatikiza chakudya ndiko kutanthauza kuti zakudya zina zimaphatikizana, pomwe zina sizigwirizana.

Chikhulupiriro ndikuti kuphatikiza zakudya molakwika - mwachitsanzo, kudya nyama yang'ombe ndi mbatata - kumatha kubweretsa thanzi komanso kuyamwa.

Zakudya zophatikiza mfundo zidayamba kupezeka pamankhwala a Ayurvedic aku India wakale, koma adayamba kufalikira pakati pa zaka za m'ma 1800 pansi pa mawuwa zamatsenga, kapena “sayansi yophatikiza zakudya.”

Mfundo zophatikiza chakudya zidatsitsimutsidwa koyambirira kwa ma 1900 ndi zakudya za Hay. Kuyambira pamenepo, iwo akhala maziko azakudya zambiri zamakono.

Nthawi zambiri, zakudya zophatikiza zakudya zimapatsa zakudya m'magulu osiyanasiyana.

Izi nthawi zambiri zimaphwanyidwa kukhala ma carbs ndi sitashi, zipatso (kuphatikiza zipatso zokoma, zipatso za acidic ndi mavwende), masamba, mapuloteni ndi mafuta.

Kapenanso, mapulani ena amasankha zakudya kukhala acidic, zamchere kapena zosalowerera ndale.

Zakudya zophatikiza zakudya zimatchulira momwe mungaphatikizire maguluwa pakudya.

Chitsanzo Malamulo a Kuphatikiza Zakudya

Malamulo ophatikiza zakudya amatha kusiyanasiyana kutengera komwe adachokera, koma malamulo omwe amapezeka kwambiri ndi awa:

• Ingodya zipatso pamimba yopanda kanthu, makamaka mavwende.
• Osaphatikiza sitashi ndi mapuloteni.
• Osaphatikiza sitaki ndi zakudya za acidic.
• Osaphatikiza mitundu yosiyanasiyana ya mapuloteni.
• Idyani zokhazokha mkaka wopanda kanthu, makamaka mkaka.

Malamulo ena amaphatikizapo kuti mapuloteni sayenera kusakanizidwa ndi mafuta, shuga azingodyedwa okha, ndipo zipatso ndi ndiwo zamasamba ziyenera kudyedwa padera.

Zikhulupiriro Ziwiri Zomwe Zimaphatikiza Chakudya

Malamulo ophatikizira zakudya makamaka amatengera zikhulupiriro ziwiri.

Choyamba ndichakuti, chifukwa zakudya zosiyanasiyana zimapukusidwa mothamanga mosiyanasiyana, kuphatikiza chakudya chofulumira kudya ndi chakudya chosagaya pang'onopang'ono kumayambitsa "kupanikizika kwamagalimoto" munjira yanu yogaya chakudya, zomwe zimabweretsa mavuto osagwirizana ndi chakudya.

Chikhulupiriro chachiwiri ndikuti zakudya zosiyanasiyana zimafunikira ma enzyme osiyanasiyana kuti athyole ndikuti ma enzymewa amagwira ntchito pH - milingo ya acidity - m'matumbo mwanu.

Lingaliro ndilakuti ngati zakudya ziwiri zimafunikira ma pH osiyanasiyana, thupi silingathe kugaya zonse nthawi imodzi.

Omwe amalimbikitsa zakudya zophatikiza zakudya amakhulupirira kuti mfundozi ndizofunikira kuti munthu akhale ndi thanzi labwino komanso chimbudzi.

Amakhulupiliranso kuti kuphatikiza kosayenera kwa zakudya kumabweretsa zotsatira zoyipa monga kugaya chakudya, kupanga poizoni ndi matenda.

Kuphatikiza chakudya kumatanthauza njira yodyera momwe zakudya zina sizidyera limodzi. Ochirikiza zakudya zophatikiza-zakudya amakhulupirira kuti kuphatikiza kosayenera kumabweretsa matenda ndi kupsinjika kwa chakudya.

Kodi Umboni Umati Chiyani?

Pakadali pano, kafukufuku m'modzi yekha adasanthula mfundo zophatikizira chakudya. Inayesa ngati zakudya zochokera pakuphatikiza zakudya zimakhudza kuchepa kwa thupi.

Ophunzira adagawika m'magulu awiri ndikupatsidwa zakudya zopatsa thanzi kapena zakudya zogwirizana ndi mfundo zophatikizira.

Pazakudya zonse ziwiri, amaloledwa kudya ma calories 1,100 patsiku.

Pambuyo pa milungu isanu ndi umodzi, omwe akutenga nawo mbali m'magulu onse awiriwa anali atataya pafupifupi 13-18 lbs (6-8 kg), koma zakudya zophatikiza zakudya sizinapindulepo ndi chakudya chamagulu ().

M'malo mwake, palibe umboni wotsimikizira zambiri mwazomwe amati ndi zasayansi pazakudya.

Zakudya zambiri zoyambirira kuphatikiza zakudya zidapangidwa zaka zopitilira 100 zapitazo, pomwe zochepa zimadziwika pazakudya za anthu ndi chimbudzi.

Koma zomwe tsopano zikudziwika pokhudzana ndi sayansi yamagetsi ndi sayansi ya zakudya zimatsutsana mwachindunji ndi mfundo zambiri pazakudya.

Pano pali kuyang'anitsitsa kwa sayansi kumbuyo kwa zonena.

Popewa Zakudya Zosakaniza

Mawu oti "zakudya zosakanizika" amatanthauza zakudya zomwe zimakhala ndi mafuta, ma carbs komanso zomanga thupi.

Malamulo ophatikizira zakudya makamaka amatengera lingaliro loti thupi silimakonzeka kugaya zakudya zosakanikirana.

Komabe, izi sizili choncho. Thupi la munthu lidasintha pazakudya zonse, zomwe nthawi zambiri zimakhala ndi ma carbs, mapuloteni ndi mafuta.

Mwachitsanzo, ndiwo zamasamba ndi tirigu amadziwika kuti ndi zakudya zopangidwa ndi carb. Koma onse amakhalanso ndi magalamu angapo a mapuloteni potumikira. Ndipo nyama imawerengedwa kuti ndi chakudya cha mapuloteni, koma ngakhale nyama yowonda imakhala ndi mafuta.

Chifukwa chake - chifukwa zakudya zambiri zimakhala ndi ma carbs, mafuta ndi mapuloteni - gawo lanu lam'mimba limakhala lokonzekera kukumba chakudya chosakanikirana.

Chakudya chikalowa m'mimba mwako, gastric acid imamasulidwa. Ma enzyme pepsin ndi lipase amatulutsidwanso, omwe amathandizira kuyambitsa mapuloteni ndi mafuta m'mafuta.

Umboni umawonetsa kuti pepsin ndi lipase zimamasulidwa ngakhale mulibe mapuloteni kapena mafuta pachakudya chanu (,).

Kenako, chakudya chimalowa m'matumbo ang'onoang'ono. Kumeneko, chapamimba asidi amachoka m'mimba ndipo matumbo amasefukira ndi michere yomwe imagwira ntchito yowononga mapuloteni, mafuta ndi ma carbs (,,).

Chifukwa chake, palibe chifukwa chodandaula kuti thupi lanu liyenera kusankha pakati pa kugaya mapuloteni ndi mafuta kapena sitashi ndi mapuloteni.

M'malo mwake, idakonzedweratu pamtunduwu wazambiri.

Pa Zakudya Zosintha pH ya Digestive Tract

Lingaliro lina pakuphatikiza chakudya ndikuti kudya zakudya zolakwika palimodzi kumatha kulepheretsa chimbudzi popanga pH yolakwika kuti ma enzyme ena agwire ntchito.

Choyamba, kutsitsimutsa mwachangu pH. Ndi sikelo yomwe imayesa momwe yankho la acidic kapena alkaline lilili. Mlingowo umayambira 0-14, pomwe 0 ndi acidic kwambiri, 7 salowerera ndale ndipo 14 ndiyo yamchere kwambiri.

Ndizowona kuti michere imafunikira mtundu wina wa pH kuti igwire bwino ntchito komanso kuti si ma enzyme onse am'mimba amafunira pH yomweyo.

Komabe, kudya zakudya zamchere kwambiri kapena zamchere sizimasintha kwambiri pH yam'mimba mwanu. Thupi lanu liri ndi njira zingapo zosungira pH ya gawo lirilonse la magawo anu am'mimba m'njira yoyenera.

Mwachitsanzo, m'mimba nthawi zambiri mumakhala acidic wokhala ndi pH yochepa ya 1-2.5, koma mukamadya, imatha kukwera mpaka 5. Komabe, asidi wam'mimba ambiri amatulutsidwa mwachangu mpaka pH itabwezeretsedwanso ().

Ndikofunikira kukhalabe ndi pH yotsika chifukwa imathandizira kuyambitsa chimbudzi cha mapuloteni ndikuyambitsa ma enzyme opangidwa m'mimba. Zimathandizanso kupha mabakiteriya aliwonse pachakudya chanu.

M'malo mwake, pH mkati mwamimba mwanu ndi acidic kwambiri kotero kuti chifukwa chomwe m'mimba simukuwonongeka ndichakuti chimatetezedwa ndi mamina.

Matumbo aang'ono, mbali inayi, sali okonzeka kuthana ndi pH yowopsa ngati imeneyi.

Matumbo anu ang'onoang'ono amawonjezera bicarbonate kusakaniza mukangolowa m'mimba mwanu. Bicarbonate ndi dongosolo lanu lachilengedwe lothandizira. Ndi yamchere kwambiri, motero imachepetsa asidi wam'mimba, kusunga pH pakati pa 5.5 ndi 7.8 (,).

Iyi ndi pH yomwe michere ya m'matumbo yaying'ono imagwira ntchito bwino.

Mwanjira imeneyi, magawo osiyanasiyana a acidity m'matumbo anu am'mimba amayang'aniridwa bwino ndi masensa amthupi.

Ngati mumadya chakudya chamchere kwambiri kapena chamchere, thupi lanu limangowonjezera timadziti tochepetsa m'mimba kuti tikwaniritse pH yoyenera.

Pa Chakudya Chowira M'mimba

Pomaliza, chimodzi mwazinthu zomwe zimadziwika kuti zakudya zosayenera kuphatikiza ndikuti chakudya chimafota kapena kuwola m'mimba.

Kungoti, chakudya chodya mofulumira chikaphatikizidwa ndi chakudya chosagaya pang'onopang'ono, chakudyacho chimakhala m'mimba motalika kwambiri kotero chimayamba kupesa.

Izi sizingachitike.

Kutentha ndi kuvunda kumachitika tizilombo tomwe timayamba kugaya chakudya chanu. Koma, monga tanenera kale, m'mimba mumakhala pH acidic kotero kuti chakudya chanu chimakhala chosawilitsidwa ndipo pafupifupi mabakiteriya sangapulumuke ().

Komabe, pali malo amodzi m'mimba mwanu momwe mabakiteriya amasangalala ndikuthira amachita kuchitika. Ili m'matumbo anu akulu, amadziwikanso kuti colon yanu, momwe mabiliyoni mabakiteriya opindulitsa amakhala ().

Mabakiteriya omwe ali m'matumbo anu akulu amawotcha ma carbs osagwiritsidwa ntchito, monga fiber, omwe sanatayidwe m'matumbo anu ang'onoang'ono. Amatulutsa mafuta amtundu wamafuta ochepa opindulitsa ngati zinyalala ().

Poterepa, nayonso mphamvu ndichinthu chabwino. Mafuta omwe amachititsa mabakiteriya amalumikizidwa ndi maubwino azaumoyo monga kuchepa kwa kutupa, kuwongolera shuga m'magazi komanso chiopsezo chochepa cha khansa ya m'matumbo (,).

Izi zikutanthauzanso kuti mpweya womwe mumakhala nawo mukatha kudya sizoyipa kwenikweni. Kungangokhala chizindikiro kuti mabakiteriya anu ochezeka amadyetsedwa bwino.

Palibe umboni kuti mchitidwe wophatikiza chakudya umapindulitsanso. M'malo mwake, sayansi yamakono imatsutsana mwachindunji ndi mfundo zake zambiri.

Zitsanzo Zotsimikizira Umboni Zakudya Zophatikiza

Mfundo za zakudya zophatikiza zakudya sizichirikizidwa ndi sayansi, koma sizitanthauza kuti momwe mumaphatikizira zakudya nthawi zonse sizothandiza.

Mwachitsanzo, pali zowonjezera zambiri zophatikiza zomwe zimatha kusintha kapena kuchepetsa kugaya ndi kuyamwa kwa zakudya zina.

Nazi zitsanzo zochepa chabe.

Zipatso za Citrus ndi Iron

Iron imabwera m'njira ziwiri pazakudya: heme iron, yomwe imachokera munyama, ndi chitsulo chosakhala cha heme, chomwe chimachokera kuzomera.

Chitsulo cha Heme chimalowa bwino, koma kuyamwa kwa chitsulo chosakhala cha heme kumakhala kotsika kwambiri - pakati pa 1-10%. Mwamwayi, pali zinthu zingapo zomwe mungachite kuti muonjezere kuyamwa kwa chitsulo ().

Kuwonjezera vitamini C ndi chimodzi mwazinthu zothandiza kwambiri zomwe mungachite.

Imagwira m'njira ziwiri. Choyamba, zimapangitsa kuti chitsulo chosakhala cha heme chikhale chosavuta kuyamwa. Chachiwiri, amachepetsa kuthekera kwa phytic acid kuletsa kuyamwa kwa chitsulo ().

Izi zikutanthauza kuti kuphatikiza zakudya zokhala ndi vitamini C (monga zipatso za malalanje kapena tsabola belu) ndi magwero azitsulo zopangira chitsulo (monga sipinachi, nyemba kapena chimanga cholimba) ndibwino kwambiri.

Tsoka ilo, kafukufuku sanawonetse kuti kuphatikiza kumeneku kumawonjezeranso ma iron m'thupi. Komabe, izi zitha kungokhala chifukwa chakuti maphunziro mpaka pano anali ochepa kwambiri ().

Kaloti ndi Mafuta

Zakudya zina, monga mavitamini osungunuka mafuta ndi carotenoids, zimafunikira mafuta kuti thupi lizilowerera.

Carotenoids ndi mankhwala omwe amapezeka m'masamba ofiira, lalanje komanso obiriwira. Mutha kuzitenga kuchokera ku veggies monga kaloti, tomato, tsabola wofiira, sipinachi ndi broccoli.

Amalumikizidwa ndi maubwino monga kuchepa kwa chiwopsezo cha khansa zina, matenda amtima komanso mavuto amaso ().

Komabe, kafukufuku wasonyeza kuti ngati mumadya ndiwo zamasamba popanda mafuta - kudya timitengo ta karoti kapena saladi wosavala mafuta, mwachitsanzo - mwina mukuphonya zabwino zake.

Kafukufuku wina adasanthula kuyamwa kwa ma carotenoids opanda mafuta, mafuta ocheperako komanso kuvala mafuta kwathunthu. Inapeza kuti saladi amayenera kudyedwa ndi mafuta okhala ndi mafuta kuti carotenoids iliyonse izilowetsedwa ().

Kubetcha kwanu bwino kuti mupewe kuphonya zakudya zofunikira izi ndikudya mafuta osachepera 5-6 magalamu amafuta okhala ndi masamba a carotenoid (,).

Yesani kuwonjezera tchizi kapena mafuta mu saladi wanu, kapena pamwamba pa broccoli wanu wotentha ndi pang'ono batala.

Sipinachi ndi Zamgululi

Zakudya monga sipinachi, chokoleti ndi tiyi zili ndi oxalate, mankhwala osakanikirana omwe amatha kumangika ndi calcium kuti apange osakanikirana (,).

Izi zitha kukhala zabwino kapena zoyipa kwa inu, kutengera momwe zinthu zilili.

Kwa anthu omwe amakonda mitundu ina ya impso, kugwiritsa ntchito magwero a calcium monga mkaka wokhala ndi zakudya zopangidwa ndi oxalate kumachepetsa chiopsezo chokhala ndi miyala ya impso (,).

Komabe, kuphatikiza oxalates ndi calcium kumachepetsa kuyamwa kwa calcium. Kwa anthu ambiri, ili si vuto pankhani yazakudya zabwino.

Koma kwa anthu omwe samadya kashiamu woyamba poyamba kapena omwe amadya chakudya chambiri mu oxalates, kulumikizana kumeneku kumatha kubweretsa vuto.

Ngati muli ndi nkhawa yopeza calcium yokwanira pazakudya zanu, pewani kuphatikiza zinthu za mkaka ndi zakudya zina zopatsa calcium ndi zakudya zomwe zili ndi oxalates ambiri.

Zakudya zomwe zili ndi oxalates ambiri zimaphatikizapo sipinachi, mtedza, chokoleti, tiyi, beets, rhubarb ndi strawberries, pakati pa ena ().

Mfundo zazikuluzikulu zophatikizira zakudya sizikhala umboni. Komabe, pali zophatikiza zingapo zakudya zomwe zawonetsedwa mwasayansi kuti zimakhudza kugaya ndi kuyamwa kwa michere.

Tengani Uthenga Wanyumba

Mfundo zophatikiza chakudya sizitengera sayansi. Kunena kuti kuphatikiza zakudya zosayenera kumayambitsa matenda ndi poizoni mthupi kulibe maziko.

Ngati mukuwona kuti malamulo ophatikiza zakudya amakugwirani ntchito, muyenera kupitiliza nawo. Ngati zakudya zanu sizinasweke, ndiye kuti palibe chifukwa chokonzekera.

Komabe, kuphatikiza zakudya kungakhale kovuta komanso kosatheka kwa anthu ambiri chifukwa cha malamulo ovuta omwe amakhala nawo.

Kuphatikiza apo, palibe umboni kuti amapereka maubwino apadera.