Zotsatira za 7 Zakudya Zakudya M'thupi Lanu

Zamkati

• 1. Zitha kupangitsa kuphulika, kupweteka m'mimba, ndi kutsegula m'mimba
• 2. Itha kusokoneza m'matumbo mwanu microbiome
• 3. Zitha kubweretsa kunenepa ndi kunenepa kwambiri
• 4. Akulitse chiopsezo cha matenda a mtima ndi sitiroko
• 5. Titha kukulitsa chiopsezo cha matenda ashuga
• 6. Zitha kuyambitsa ziphuphu
• 7. Zitha kusokoneza ubongo
• Momwe mungapewere zakudya zamafuta
• Gwiritsani ntchito njira zophika bwino
• Sinthanitsani zakudya zamafuta ndi njira zabwino
• Mfundo yofunika

Zakudya zonona sizimangopezeka pamagawo azakudya zokhazokha komanso malo ogwirira ntchito, malo odyera, masukulu, ngakhale nyumba yanu.

Zakudya zambiri zomwe ndi zokazinga kapena zophikidwa ndi mafuta owonjezera zimawoneka ngati zonona. Amaphatikizapo batala la ku France, tchipisi ta mbatata, pizza zakuya kwambiri, mphete za anyezi, cheeseburgers, ndi donuts.

Zinthu izi zimakhala ndi zopatsa mphamvu zambiri, mafuta, mchere, komanso ma carbs oyeretsedwa koma opanda fiber, mavitamini, ndi mchere.

Ngakhale zimatha kukhala zosangalatsa paphwando, zakudya zonona zimakhudza thupi lanu komanso thanzi lanu munthawi yochepa komanso yayitali.

Nazi zotsatira zisanu ndi ziwiri za zakudya zopaka mafuta m'thupi lanu.

1. Zitha kupangitsa kuphulika, kupweteka m'mimba, ndi kutsegula m'mimba

Mwa macronutrients - carbs, mafuta, ndi protein - mafuta ndi omwe amapukusidwa pang'onopang'ono ().

Chifukwa zakudya zonenepetsa zimakhala ndi mafuta ochulukirapo, zimachedwetsa kutaya m'mimba. Komanso, chakudya chimakhala ndi nthawi yochuluka m'mimba mwanu, chomwe chimatha kuyambitsa kuphulika, nseru, komanso kupweteka m'mimba ().

Mwa anthu omwe ali ndi madandaulo am'mimba, monga matumbo osakwiya (IBS), kapamba kapachikulire, kapena kachilombo ka m'mimba, zakudya zamafuta zambiri zimatha kupweteketsa m'mimba, kuponderezana, ndi kutsekula m'mimba ().

Zakudya zamafuta zimachedwetsa kutulutsa m'mimba ndipo zimatha kupangitsa m'mimba, nseru, komanso kupweteka m'mimba. Kwa anthu omwe ali ndi vuto linalake lakugaya chakudya, zakudya izi zitha kukulitsa zizindikilo monga kupunduka ndi kutsegula m'mimba.

2. Itha kusokoneza m'matumbo mwanu microbiome

Zakudya zamafuta zimavulaza mabakiteriya athanzi omwe amakhala m'matumbo mwanu.

Kusonkhanitsa kwa tizilombo toyambitsa matenda, komwe kumatchedwanso gut microbiome, kumakhudza izi:

• Chimbudzi cha CHIKWANGWANI. Mabakiteriya m'matumbo anu amawononga zotulutsa zotulutsa ma chain acid (SCFAs), omwe ali ndi zotsutsana ndi zotupa ndipo amateteza kumatenda am'mimba ().
• Kuyankha mthupi. Matenda a microbiome amalumikizana ndi ma cell amthupi kuti athandize kuwongolera mayankho amthupi lanu kumatenda (,).
• Kulemera kwake. Kusagwirizana kwa m'matumbo mabakiteriya kumatha kuwonjezera kunenepa (,).
• Thirani thanzi. Kusokonezeka kwamatumbo microbiome kumalumikizidwa ndikukula kwa IBS, pomwe maantibiobio - amoyo, tizilombo tating'onoting'ono topezeka m'zakudya zina - zitha kuthandiza kusintha zizindikiritso (,,).
• Thanzi lamtima. Mabakiteriya athanzi amatha kuthandizira kuteteza cholesterol ya HDL yoteteza mtima, pomwe mitundu yoyipa imatha kupanga zinthu zowononga mtsempha zomwe zimayambitsa matenda amtima (,).

Zakudya zamafuta ambiri, monga zakudya zokhala ndi mafuta ambiri, zitha kuwononga m'matumbo microbiome mwakuwonjezera kuchuluka kwa mabakiteriya opanda thanzi ndikuchepetsa kuchuluka kwa athanzi ().

Zosinthazi zitha kuphatikizidwa ndi kunenepa kwambiri komanso matenda ena okhalitsa, monga khansa, matenda amtima, matenda ashuga, ndi matenda a Parkinson ().

Momwemonso, kafukufuku wowonjezera wazakudya ndi m'matumbo amafunikira.

Zakudya zopanda thanzi, zonenepa zimatha kusokoneza mabakiteriya m'matumbo mwanu, ndikulola zovuta zopanda thanzi kukula. Izi zimalumikizidwa ndi kunenepa komanso matenda azambiri.

3. Zitha kubweretsa kunenepa ndi kunenepa kwambiri

Zakudya zamafuta, zomwe zimaphikidwa mumafuta ambiri, zimatha kupangitsa kunenepa chifukwa cha kuchuluka kwawo kwama calorie ambiri.

Mwachitsanzo, mbatata yaying'ono yophika (ma ola 3.5 kapena magalamu 100) imakhala ndi ma calories 93 ndi 0,1 magalamu amafuta, pomwe ma fries aku France omwe amakhala ndi ma calories 312 ndi magalamu 15 a mafuta (,).

Kafukufuku wowunikira amalumikizitsa kudya kwambiri zakudya zokazinga komanso zachangu kuti ziwonjezeke kunenepa komanso kunenepa kwambiri (,,).

Kunenepa kwambiri kumalumikizidwa ndimatenda ambiri, kuphatikiza matenda amtima, matenda ashuga, sitiroko, ndi khansa zina (,).

Makamaka, kudya kwambiri mafuta opatsirana kumatha kubweretsa kunenepa.

Mafuta a Trans amapangidwa mafuta azamasamba akasinthidwa ndi mankhwala kuti akhale olimba kutentha. Ngakhale malamulo ogwiritsira ntchito, amapezekabe muzakudya zambiri zonona chifukwa chogwiritsa ntchito mafuta a masamba osungunuka pang'ono poumitsa ndi kukonza chakudya.

Kafukufuku wazinyama akuwona kuti mafuta opatsirana amatha kubweretsa kukweza kwakung'ono kolemera - ngakhale popanda kuchuluka kwa kalori (,).

Kuphatikiza apo, kafukufuku wazaka 8 mwa amayi 41,518 adazindikira kuti omwe ali ndi kunenepa kwambiri apeza mapaundi owonjezera a 2.3 (1 kg) pakukula kulikonse kwa 1% pakudya kwawo mafuta ().

Ngakhale maphunziro ena sanagwirizane ndi izi, kudya pafupipafupi zakudya zamafuta kumatha kulepheretsa kuwongolera ().

Zakudya zamafuta ndizambiri zamafuta, mafuta owonjezera, ndi mafuta amafuta, zonse zomwe zimatha kubweretsa kunenepa komanso kunenepa kwambiri.

4. Akulitse chiopsezo cha matenda a mtima ndi sitiroko

Zakudya zamafuta zimakhala ndi zovuta zingapo paumoyo wamtima.

Mwachitsanzo, zakudya zokazinga zawonetsedwa kuti zimakulitsa kuthamanga kwa magazi, kutsitsa cholesterol ya HDL (chabwino), ndikupangitsa kunenepa ndi kunenepa kwambiri, zonse zomwe zimakhudzana ndi matenda amtima (,,).

Mwachitsanzo, kafukufuku akuwonetsa kuti tchipisi ta mbatata zimawonjezera kutupa ndipo zimatha kuyambitsa matenda amtima ().

Kuphatikiza apo, chiopsezo chanu chodwala matenda amtima chitha kulumikizidwa ndi momwe mumadyera zakudya zokazinga ().

Kafukufuku wina adapeza kuti azimayi omwe amadya nsomba yokazinga 1 kapena kupitilira apo pamlungu anali ndi chiopsezo chachikulu cha 48% cha kulephera kwamtima kuposa omwe amadya ma servings 1-3 pamwezi ().

Pakafukufuku wina, anthu omwe amadya nsomba zokazinga ziwiri kapena kupitilira apo pamlungu anali ndi chiwopsezo chachikulu cha 63% chodwala matenda amtima kapena kupwetekedwa kuposa omwe amadya 1 kapena ochepa pamwezi ().

Kuphatikiza apo, kafukufuku wamkulu wowerengera mwa anthu 6,000 m'maiko 22 omwe adalumikizana kudya zakudya zokazinga, pizza, ndi zokhwasula-khwasula zamchere wokhala ndi chiopsezo cha 16% chowopsa cha sitiroko ().

Zakudya zamafuta zitha kukulitsa chiopsezo cha matenda amtima ndi sitiroko chifukwa chakuchepa kwake, kuthamanga kwa magazi, komanso cholesterol.

5. Titha kukulitsa chiopsezo cha matenda ashuga

Zakudya zamafuta zitha kukulitsa chiopsezo cha mtundu wachiwiri wa shuga ().

Kudya chakudya chofulumira, chomwe sichimangokhala zakudya zonona zokha komanso zakumwa zotsekemera, kumadzetsa kuchuluka kwa ma kalori ambiri, kunenepa, kuwongolera shuga wamagazi, komanso kutupa kwakukulu ().

Zomwezi, zimawonjezera chiopsezo chanu cha mtundu wachiwiri wa matenda ashuga ndi matenda amadzimadzi - gulu lomwe limaphatikizapo kunenepa kwambiri, kuthamanga kwa magazi, komanso shuga wambiri ().

Mwachitsanzo, kafukufuku wamkulu wowonera adapeza kuti kudya zakudya zokazinga 1-3 nthawi pasabata kumawonjezera chiopsezo cha mtundu wa 2 shuga ndi 15% - koma maulendo 7 kapena kupitilira apo pa sabata adakulitsa chiwopsezo ndi 55% ().

Kafukufuku wina adapeza kuti anthu omwe amadya mwachangu koposa kawiri pa sabata amakhala ndi mwayi wochulukirapo wa insulin, womwe ungayambitse matenda ashuga, poyerekeza ndi omwe amawadya osachepera kamodzi pa sabata ().

Kudya zakudya zonenepetsa kumawonjezera chiopsezo chanu cha matenda a shuga a mtundu wachiwiri powonjezera kulemera kwa thupi ndi kutupa, komanso kuwononga shuga.

6. Zitha kuyambitsa ziphuphu

Anthu ambiri amalumikiza zakudya zonenepetsa ndi zotuluka ndi ziphuphu.

M'malo mwake, kafukufukuyu amagwirizanitsa chakudya chakumadzulo, chomwe chimadzaza ndi ma carbs oyeretsedwa, chakudya chofulumira, ndi zinthu zonona, ndi ziphuphu (,).

Kafukufuku wa achinyamata opitilira 5,000 achi China adapeza kuti kudya zakudya zokazinga nthawi zonse kumawonjezera ngozi ya ziphuphu ndi 17%. Kuphatikiza apo, kafukufuku wina mwa achinyamata 2,300 aku Turkey adawonetsa kuti kudya zinthu zonona ngati masoseji ndi ma burger kumawonjezera chiwopsezo cha ziphuphu ndi 24% (,).

Komabe, magwiridwe antchito enieniwa sanadziwikebe bwinobwino.

Ofufuza ena amati kudya moperewera kumatha kukhudza kusintha kwa majini ndikusintha mahomoni m'njira yomwe imalimbikitsa ziphuphu (,,,,).

Zakudya zakumadzulo zomwe zili ndi kuchuluka kwa omega-6 mpaka omega-3 fatty acids zimayambitsanso kutupa komwe kumayambitsa ziphuphu. Ngakhale omega-3s amapezeka mu nsomba zonenepa, algae, ndi mtedza, omega-6s amapezeka m'mafuta a masamba, mtedza, ndi mbewu.

Mafuta omwe amagwiritsidwa ntchito poyazinga zakudya zonona amakhala ndi omega-6s ambiri ndipo motero zimatha kuyambitsa kusamvana mu chiŵerengero ichi (,,).

Zakudya zina zonona ngati ma donuts okazinga zimakhalanso ndi ma carbs oyengedwa. Izi ndi shuga ndi njere zoyengedwa zomwe zachotsedwa ulusi wake ndi michere yambiri.

Chifukwa zakudya zopatsa shuga zimawonjezera zochitika za mahomoni ena m'thupi lanu - kuphatikiza ma androgens ndi insulin ngati kukula factor 1 (IGF-1) - atha kulimbikitsa ziphuphu pokweza kupanga khungu lanu ndi mafuta achilengedwe (,).

Kumbukirani kuti kufufuza kwina pazomwe zimayambitsa ziphuphu kumafunikira ().

Zakudya zamafuta zimatha kupangitsa ziphuphu kumachulukirachulukira ndikutulutsa mawonekedwe amtundu ndi mahomoni.

7. Zitha kusokoneza ubongo

Zakudya zokhala ndi mafuta onenepa kwambiri, zimatha kuyambitsa mavuto muubongo.

Kulemera, kuthamanga kwa magazi, komanso matenda amadzimadzi olumikizidwa ndi zakudya zamafuta zimalumikizananso ndi kuwonongeka kwa kapangidwe kanu ka ubongo, ziwalo, ndi zochita zanu (,,).

Kafukufuku awiri akulu mu anthu a 5,083 ndi 18,080, motsatana, adamangiriza zakudya zomwe zili ndi zakudya zonona komanso zokazinga kuti muchepetse kuphunzira komanso kukumbukira, komanso kuchuluka kwa kutupa (,).

Kuphatikiza apo, zakudya zomwe zili ndi mafuta ambiri zimalumikizidwa ndi zovuta zomwe zimagwira ntchito muubongo.

Kafukufuku m'modzi mwa akulu 1,018 adalumikiza gramu iliyonse yamafuta osagwiritsidwa ntchito tsiku lililonse ndikukumbukira mawu, zomwe zikuwonetsa kuvulaza kukumbukira ().

Kuphatikiza apo, mu kafukufuku wa azimayi a 38, kuchuluka kwamafuta okhutira komanso osakanikirana adalumikizidwa ndi kukumbukira mawu osauka ndikudziwika, kuphatikiza magwiridwe antchito pantchito yapakatikati ().

Pomaliza, kuwunikanso maphunziro a 12 omwe amalumikizana ndi mafuta opitilira muyeso ndi okhutira ndi chiwopsezo cha dementia, ngakhale zotsatira zina zinali zotsutsana ().

Ponseponse, kufufuza kwina ndikofunikira.

Zakudya zamafuta zimatha kusokoneza kuphunzira kwanu ndi kukumbukira kwanu, komanso kuwonjezera chiopsezo chanu chodwala matenda amisala. Komabe, maphunziro owonjezera amafunikira.

Momwe mungapewere zakudya zamafuta

Pali njira zingapo zochepetsera kapena kupewa kudya zakudya zonona. Izi zikuphatikizapo njira zophika zathanzi komanso zosankha za moyo.

Gwiritsani ntchito njira zophika bwino

Zakudya zokhala ndi mafuta nthawi zambiri zimakhala zokazinga, zomwe zikutanthauza kuti amaphika mumafuta ambiri. Njira zomwe sizigwiritsa ntchito mafuta ochulukirapo ndi monga:

• Kuyaka uvuni. Izi zimaphatikizapo kuphika ndi kutentha kwambiri (450 ° F kapena 230 ° C), komwe kumalola kuti zakudya zizimveka mopanda mafuta pang'ono. Njirayi imagwira ntchito bwino kwambiri ndi mbatata m'malo mwa batala la ku France.
• Kuwotcha mpweya. Makina owotchera mpweya amayendetsa mpweya wotentha mozungulira chakudya, ndikupangitsa kukhala wonunkhira panja koma mkati mofewa. Amagwiritsa ntchito mafuta ochepera 70-80% kuposa njira zowotchera mwachikhalidwe, kutanthauza kuti chakudya chanu sichingadzere mafuta.
• Kutentha. Njirayi imagwiritsa ntchito nthunzi yamadzi otentha ndipo samafuna mafuta. Ndi njira ina yabwino mukamaphika zakudya monga ndowe, nsomba, ndi ndiwo zamasamba.
• Kudya. Simukusowa mafuta ochulukirapo. Njira imeneyi ndi yofunika kwambiri kwa nyama ndi ndiwo zamasamba.

Ngati simukufuna kupitiriza kukazinga kwathunthu, onetsetsani kuti mumagwiritsa ntchito skimmer kuti mafuta azidontha ndikusunga chakudyacho papepala kuti mulowetse mafuta owonjezera.

Sinthanitsani zakudya zamafuta ndi njira zabwino

Mukamayesetsa pang'ono, mutha kusintha zakudya zokazinga ndi zakudya zopatsa thanzi. Nazi njira zingapo m'malo mwa zakudya wamba zonona:

• Burgers. M'malo mopita ku chakudya chofulumira, yesetsani kupanga ma burger anu kunyumba ndi nyama yang'ombe, letesi, ndi mikate yonse yambewu.
• Batala. Mbatata zophika ndi uvuni ndizosiyana kwambiri ndi batala la ku France. Kuti musinthe, gwiritsani ntchito masamba ena monga mbatata, ma parsnips, ndi kaloti.
• Pizza. M'malo mogula mitundu yazakudya zakuya, yesani kupanga pitsa waku Italiya wowonda kunyumba. Mutha kugwiritsa ntchito mtanda wogula kapena wokonzedwa ndi tomato wathanzi, ndiwo zamasamba, ndi nyama zowonda. Gwiritsani ntchito tchizi mopepuka kuti muchepetse mafuta.
• Chips za mbatata. Mukalakalaka ndalama zamchere, yesani zonunkhira zophika kale, nyemba zobiriwira zamchere, kapena mphete za mikate yophika kapena pita ndi hummus kapena edamame.
• Nsomba ndi tchipisi. Nsomba ndi zathanzi kwambiri - koma makamaka mukamenyedwa ndi kukazinga. Njira zabwino ndi nsomba zophika kapena zophika ndi mbatata yosenda, nyama zophika, kapena saladi.
• Kuchotsa ku China. Zakudya zambiri zaku China zonyamula ndizamafuta komanso zokazinga. M'malo mosankha kwanu pafupipafupi, yesani ma veggie-heavy-fries, zitsamba zotentha, ndi msuzi.
• Nkhuku yokazinga. Nkhuku imaphika mosavuta kapena yokazinga m'malo mokazinga.
• Donuts. Ngati mukufuna chinachake chokoma, yesani smoothie, muffin yambewu yonse ndi zipatso kapena mtedza, tchipisi tophika tomwe, kapena chidutswa cha zipatso.

Kuwotcha kwa uvuni, kuwotcha kwa mpweya, kuwotcha, ndikuwotchera zonse ndi njira zabwino zokhazikitsira kukazinga kwamphamvu kwamafuta. Kuonjezerapo, zakudya zambiri zotchuka zimakhala zosavuta kuzisintha ndi zakudya zabwino komanso zopatsa thanzi.

Mfundo yofunika

Zakudya zonenepa monga batala, tchipisi, pizza, ndi ma donuts ndizambiri zamafuta komanso mafuta osapatsa thanzi.

Kudya kwambiri zakudya izi kumatha kunenepa, kunenepa kwambiri, matenda amtima, matenda ashuga, kuphulika, kutsegula m'mimba, ziphuphu, komanso kufooka kwaubongo.

Ngakhale ndizovomerezeka kudya zakudya zokazinga nthawi yapadera, muyenera kuyesetsa kuchepetsa kudya kwanu ndikusankha njira zina zathanzi monga gawo la chakudya choyenera.