Kodi Muyenera Kudya Zipatso Zanji Tsiku Lililonse?

Zamkati

• Zipatso Zili Ndi Chuma Cha michere Yambiri Yofunika
• Kudya Zipatso Kungakuthandizeni Kuchepetsa Kunenepa
• Kudya Zipatso Kungachepetse Matenda Anu
• Kodi Zipatso Ndizabwino Kwa Anthu Omwe Ali Ndi Matenda A shuga?
• Nanga Bwanji Anthu Omwe Amatsata Zakudya Zochepa-Carb?
• Kodi Ndizotheka Kudya Zipatso Zambiri?
• Kodi Zipatso Zambiri Ndi Zotani?
• Mfundo Yofunika Kwambiri

Zipatso ndi gawo lofunikira la chakudya chopatsa thanzi.

M'malo mwake, zakudya zomwe zimakhala ndi zipatso zambiri zimalumikizidwa ndi maubwino amtundu uliwonse, kuphatikiza kuchepa kwa matenda ambiri.

Komabe, anthu ena amakhala ndi nkhawa ndi zipatso za shuga ndipo amadandaula kuti kudya kwambiri kungakhale kovulaza.

Ndiye ndi zipatso zingati zomwe muyenera kudya tsiku lililonse kuti mukhale athanzi? Ndipo ndizotheka kudya kwambiri? Nkhaniyi ikufufuza kafukufuku wapano pamutuwu.

Zipatso Zili Ndi Chuma Cha michere Yambiri Yofunika

Zipatso zophatikizika zimasiyanasiyana pakati pamitundu yosiyanasiyana, koma mitundu yonse imakhala ndi michere yofunikira.

Pongoyambira, zipatso zimakhala ndi mavitamini ndi michere yambiri. Izi zimaphatikizapo vitamini C, potaziyamu ndi folate, zomwe anthu ambiri samapeza zokwanira (, 2).

Zipatso zimakhalanso ndi ulusi wambiri, womwe umakhala ndi maubwino ambiri azaumoyo.

Kudya fiber kungathandize kuchepetsa mafuta m'thupi, kukulitsa kukhuta ndikuthandizira kuchepa thupi pakapita nthawi (,,,,, 8).

Kuphatikiza apo, zipatso zimadzaza ndi ma antioxidants, omwe amathandiza kulimbana ndi zopitilira muyeso zomwe zitha kuwononga maselo. Kudya chakudya chokhala ndi ma antioxidants kungathandize kuchepetsa kukalamba ndikuchepetsa matenda (,,).

Chifukwa zipatso zosiyanasiyana zimakhala ndi michere yosiyanasiyana, ndikofunikira kudya zosiyanasiyana kuti zipindulitse thanzi.

Zipatso ndizofunikira kwambiri monga mavitamini, michere, fiber ndi ma antioxidants. Idyani mitundu yambiri yosiyanasiyana kuti mupindule kwambiri.

Kudya Zipatso Kungakuthandizeni Kuchepetsa Kunenepa

Zipatso zimakhala ndi michere yambiri komanso mafuta ochepa, zomwe zimawapangitsa kukhala chisankho chabwino kwa iwo omwe akufuna kuti achepetse kunenepa.

Kuphatikiza apo, ali ndi madzi komanso fiber, zomwe zimakuthandizani kuti mukhale okhutira.

Chifukwa cha izi, mutha kudya zipatso mpaka mutakhuta, osadya ma calorie ambiri.

M'malo mwake, kafukufuku wambiri akuwonetsa kuti kudya zipatso kumalumikizidwa ndi kuchepa kwa kalori ndipo kumatha kuchepa pakapita nthawi (,,,).

Maapulo ndi zipatso za citrus, monga malalanje ndi zipatso zamphesa, ndi zina mwazodzaza kwambiri ().

Ndikofunikanso kudziwa kuti zipatso zathunthu, zolimba zimadzazidwa kuposa zipatso kapena msuzi woyeretsedwa, womwe umatha kudya kwambiri osadzaza ().

Kafukufuku akuwonetsa kuti kumwa madzi ambiri azipatso kumalumikizidwa ndi kuchuluka kwa ma calorie ndipo kumatha kukulitsa chiopsezo cha kunenepa kwambiri komanso matenda ena akulu (,,,,).

Mwanjira ina, pewani kumwa madzi ambiri azipatso ndikusangalala ndi zipatso zake m'malo mwake.

Kudya zipatso zonse kungakuthandizeni kudya ma calories ochepa ndikuchepetsa thupi pakapita nthawi. Komabe, kumwa madzi azipatso kumatha kukhala ndi zotsatirapo zina.

Kudya Zipatso Kungachepetse Matenda Anu

Kafukufuku akuwonetsa kuti zakudya zopatsa zipatso ndi ndiwo zamasamba zimalumikizidwa ndi chiwopsezo chochepa cha matenda akulu kuphatikiza khansa, matenda ashuga ndi matenda amtima (23,,, 26,,).

Ngakhale maphunziro ambiri amayang'ana zipatso ndi ndiwo zamasamba kwathunthu, pali maphunziro owerengeka omwe amafufuza za zipatso makamaka.

Kuwunikanso kwamaphunziro asanu ndi anayi kunapeza kuti zipatso zowonjezera zilizonse zomwe zimadyedwa tsiku lililonse zimachepetsa matenda a mtima ndi 7% (29).

Kafukufuku wina adawonetsa kuti kudya zipatso monga mphesa, maapulo ndi mabulosi abulu kumalumikizidwa ndi chiopsezo chochepa cha matenda ashuga amtundu wa 2 ().

Zipatso za citrus, makamaka, zimatha kukweza milingo ya citrate mumkodzo wanu, zomwe zimachepetsa chiopsezo cha miyala ya impso ().

Kuchulukitsa zipatso kumathandizanso kuchepetsa kuthamanga kwa magazi ndikuchepetsa kupsinjika kwa oxidative, komwe kumachepetsa chiopsezo cha matenda amtima (31).

Kudya zipatso ndi ndiwo zamasamba zambiri kumalumikizidwanso ndikuwongolera shuga m'magazi mwa anthu omwe ali ndi matenda ashuga ().

Pali maphunziro ambiri omwe akuwonetsa kuti kudya zipatso kumalumikizidwa ndi chiopsezo chochepa cha matenda akulu, kuphatikiza matenda amtima, sitiroko ndi matenda ashuga amtundu wa 2.

Kodi Zipatso Ndizabwino Kwa Anthu Omwe Ali Ndi Matenda A shuga?

Malangizo ambiri azakudya kwa anthu omwe ali ndi matenda ashuga amati kudya zipatso ndi ndiwo zamasamba zambiri (33).

Malangizo apano pakadali pano amalimbikitsa kuti anthu omwe ali ndi matenda ashuga amadya zipatso zamasamba 2-4 patsiku, zomwe ndizofanana ndi anthu ambiri ().

Komabe, anthu ena amaletsa kuchuluka kwa zomwe amadya chifukwa amadera nkhawa za shuga.

Komabe, kafukufuku akuwonetsa kuti shuga akamadya mu kwathunthu chipatso, sichimakhudza kwenikweni shuga ().

Kuphatikiza apo, zipatso zimakhala ndi ulusi wambiri, zomwe zimachedwetsa kugaya ndi kuyamwa shuga, kuwongolera kuwongolera konse kwa magazi m'magazi ().

Zipangizo zamtundu wazipatso zimathandizanso kuchepetsa kukana kwa insulin ndipo zitha kuteteza ku matenda ashuga amtundu wa 2 (37, 38).

Zipatso zilinso ndi ma polyphenols, omwe awonetsedwa kuti azithandiza kuwongolera shuga m'magazi (,).

Kuphatikiza apo, kudya zipatso ndi ndiwo zamasamba zochulukirapo kumalumikizidwa ndi kuchepa kwa kupsinjika kwa oxidative ndi kutupa kwa anthu omwe ali ndi matenda ashuga ().

Izi zikunenedwa, si zipatso zonse zomwe zidapangidwa kuti zizifanana. Ena mwa iwo amakulitsa shuga m'magazi kuposa ena, ndipo odwala matenda ashuga amalimbikitsidwa kuti aziyang'anira kuchuluka kwa shuga m'magazi atadya kuti adziwe zakudya zomwe ayenera kuchepetsa.

Zipatso zimakhala ndi shuga, koma ma fiber ndi polyphenols amatha kusintha kuwongolera kwa nthawi yayitali ndikuteteza motsutsana ndi mtundu wachiwiri wa shuga.

Nanga Bwanji Anthu Omwe Amatsata Zakudya Zochepa-Carb?

Anthu ena amaganiza kuti kudya 100-150 magalamu a carbs patsiku kukhala "otsika kwambiri." Ena amayesetsa kulowa mu ketosis yopatsa thanzi ndikuchepetsa kuchepa kwa carb mpaka magalamu 50 patsiku. Zakudya zamtunduwu zimatchedwa ketogenic ndipo zimapitilira zakudya zochepa za carb.

Chipatso chambiri chimakhala paliponse kuchokera pa 15-30 magalamu a carbs, chifukwa chake kuchuluka kwa zomwe muyenera kudya kumadalira kwathunthu magalamu a carbs omwe mukufuna kudya tsiku lililonse.

Mosakayikira, palibe malo ambiri omwe angaphatikizepo zipatso pa zakudya za ketogenic.

Izi sizikutanthauza kuti zakudya za ketogenic ndizopanda thanzi. M'malo mwake, kutsatira zakudya za ketogenic kumatha kukuthandizani kuti muchepetse thupi komanso kungathandize kulimbana ndi matenda angapo (,,,).

Mwa zipatso zonse, zipatso zimakhala zotsika kwambiri mu carbs. Chifukwa chake ngati mukuwerengera ma carbs, mabulosi akuda, rasipiberi, mabulosi abulu ndi ma strawberries ndizosankha zabwino kwambiri.

Kumapeto kwa tsikuli, zipatso zimakhala zopatsa thanzi kwambiri, koma zilibe zofunikira zilizonse zomwe simungapeze kuchokera kuzakudya zina, monga masamba.

Ngati mungasankhe kutsatira zakudya za ketogenic ndikulepheretsani kudya kwambiri ma carb, ndibwino kupewa zipatso bola mukalandira michere ya zakudya zina.

Kwa wina aliyense, zipatso zitha kukhala ndipo ziyenera kukhala gawo la chakudya chamagulu ochepa.

Zipatso zitha kukhala gawo labwino pazakudya zochepa. Komabe, anthu omwe amatsata zakudya zochepa kwambiri za ketogenic angafune kupewa zipatso.

Kodi Ndizotheka Kudya Zipatso Zambiri?

Zakhala zikudziwika kuti zipatso ndi zabwino kwa inu, koma kodi "zochuluka" zingakhale zovulaza? Choyamba, mukamadya kwathunthu zipatso, ndizovuta kudya kwambiri. Izi ndichifukwa choti zipatso zimakhala ndimadzi ndi ma fiber ambiri, zomwe zimawapangitsa kudzazidwa modabwitsa - mpaka pomwe mungamve kukhala wokwanira mutangodutsa chidutswa chimodzi.

Chifukwa cha izi, ndizovuta kudya zipatso zambiri tsiku lililonse. M'malo mwake, ndi ochepera 1 ku 10 aku America omwe amakumana ndi osachepera Upangiri wazipatso watsiku ndi tsiku ().

Ngakhale kudya zipatso zambiri tsiku lililonse sizokayikitsa, kafukufuku wowerengeka adasanthula zovuta zakudya magawo 20 tsiku lililonse.

Pakafukufuku umodzi, anthu 10 adadya zipatso 20 patsiku kwa milungu iwiri ndipo sanakumane ndi zovuta ().

Pakafukufuku wokulirapo, anthu 17 adadya zipatso 20 patsiku kwa miyezi ingapo osakumana ndi zovuta ().

M'malo mwake, ofufuza adapeza phindu lathanzi. Ngakhale maphunzirowa ndi ochepa, amapereka chifukwa chokhulupirira kuti zipatso ndizabwino kudya mulimonse.

Kumapeto kwa tsiku, ngati mutadya zipatso mpaka kukhuta, ndizosatheka kudya "mopitirira muyeso". Komabe, ndikofunikira kudziwa kuti zipatso ziyenera kudyedwa ngati gawo la zakudya zopatsa thanzi zomwe zimaphatikizapo zakudya zina zosiyanasiyana.

Kwa munthu wamba, zipatso zimakhala zotetezeka pafupifupi mulimonse momwe zingakhalire. Pokhapokha mutakhala osalolera kapena mukutsata zakudya zochepa kwambiri za carb kapena ketogenic, palibe chifukwa chochepetsera kudya kwanu.

Kodi Zipatso Zambiri Ndi Zotani?

Ngakhale ndizotheka kudya wathanzi ndikudya zipatso zochepa kwambiri kapena zambiri, kuchuluka kwake kumakhala kwinakwake pakati.

Malangizo onse pakudya zipatso ndi ndiwo zamasamba ndi osachepera magalamu 400 patsiku, kapena magawo asanu a magalamu 80 ().

Kutulutsa gramu imodzi 80 ndikofanana ndi kachidutswa kakang'ono pafupifupi kukula kwa mpira wa tenisi. Zipatso ndi ndiwo zamasamba zomwe zimatha kuyezedwa ndi chikho, kutumikirako ndi chikho chimodzi.

Izi zikuchokera chifukwa choti kudya zipatso ndi ndiwo zamasamba zisanu tsiku lililonse kumalumikizidwa ndi chiopsezo chochepa chofa chifukwa cha matenda monga matenda amtima, sitiroko ndi khansa ().

Kusanthula kwakukulu kwa kafukufuku 16 wasayansi kwapeza kuti kudya magawo opitilira asanu patsiku sikunapindulitsenso ().

Komabe, kuwunikanso mwadongosolo kwamaphunziro a sayansi 95 apeza chiopsezo chotsika kwambiri pamatenda a 800, kapena 10 servings tsiku lililonse (51).

Kumbukirani kuti maphunziro awa adayang'ana zipatso zonse ziwiri ndipo masamba. Poganiza kuti theka la zoperekazi zimachokera ku zipatso, muyenera kudya pakati pa magawo awiri kapena asanu azipatso tsiku lililonse.

Malangizo ochokera kumaofesi osiyanasiyana azaumoyo amasiyana pang'ono, koma nthawi zambiri amawoneka kuti akugwirizana ndi kafukufuku wapano.

Mwachitsanzo, malangizo aku United States of Agriculture (USDA) amalimbikitsa kuti wamkulu azidya zipatso ziwiri patsiku, pomwe American Heart Association (AHA) imalimbikitsa akulu kudya zipatso zinayi kapena zisanu patsiku.

Kafukufuku wochuluka amawonetsa mapindu azaumoyo ndi zipatso ziwiri kapena zisanu patsiku. Komabe, zikuwoneka kuti palibe vuto pakudya zoposa izi.

Mfundo Yofunika Kwambiri

Kudya zipatso zonse kumalimbikitsa thanzi ndipo kumachepetsa matenda opatsirana ambiri.

Pokhapokha mutakhala kuti mukudya ketogenic kapena kusalolera, palibe chifukwa chochepetsera zipatso zomwe mumadya.

Ngakhale kafukufuku ambiri akuwonetsa kuti kuchuluka kwake ndi zipatso ziwiri kapena zisanu patsiku, zikuwoneka kuti palibe vuto pakudya zambiri.