Malangizo 5 Osavuta Awa Zakudya Zosavuta Amatsutsidwa Ndi Akatswiri Komanso Kafukufuku

Zamkati

• 1. Idyani Zipatso Zambiri ndi Masamba
• 2. Pezani Ulusi Wokwanira
• 3. Khalani Wosungunuka
• 4. Idyani Zakudya Zosiyanasiyana
• 5. Chepetsani Zakudya Zosinthidwa Kwambiri
• Onaninso za

Pali zambiri zamtundu wazakudya kunja uko zomwe zimangoyenda pa intaneti, m'chipinda chanu chochitira masewera olimbitsa thupi, komanso patebulo lanu. Tsiku lina mumva kuti chakudya ndi "choyipa" kwa inu, pomwe china chimakhala "chabwino" kwa inu. Zakudya zatsopano zotchuka zimatuluka miyezi ingapo, iliyonse ikumangosinthira nzeru ina. Kodi mafuta ndi oyipa kapena kodi ma carbs ndi oyipitsitsa? Kodi muyenera kuwerengera ma macro kapena maola pakati pa chakudya? Sipani khofi tsiku lililonse kapena tulukani caffeine palimodzi?

Zikuwoneka kuti dziko lazakudya likusintha nthawi zonse, ndipo ndizovuta kuti zonse zizikhala bwino. Chowonadi ndichakuti kudya moperewera sikungakhale kwanthawi yayitali, chifukwa chake, sikungakupatseni zotsatira zomwe mwakhala mukutsata - koma kukhala ndi chizolowezi chodya bwino pamoyo wanu kudzakuthandizani bwino. Ndipo maziko a momwe mungadyere wathanzi alidi, osavuta.

Ngati mwakonzeka kuphunzira momwe mungadyetse bwino ndikudula zakudya za B.S., werengani malangizo asanu a zakudya omwe satsutsidwa ndi akatswiri a zakudya komanso mothandizidwa ndi kafukufuku wa sayansi. Izi ndi mfundo zadongosolo zomwe nthawi zonse mumadalira kuti ndizowona - ndikuyamba kuphunzira momwe mungayambire kudya athanzi ndikukhalabe ndi moyo wabwino - ziribe kanthu zomwe mabuzz ena amakondweretsani kapena kutayidwa.

1. Idyani Zipatso Zambiri ndi Masamba

Kutengera ndi USDA's Dietary Guidelines of Americans, akuluakulu ayenera kudya zosachepera 1 1/2 mpaka 2 makapu a zipatso ndi makapu 2 mpaka 3 a ndiwo zamasamba patsiku monga gawo la zakudya zabwino; komabe, m'modzi yekha mwa anthu 10 aku America ndi amene amakumana ndi zipatso ndi ndiwo zamasamba, malinga ndi Centers for Disease Control (CDC).

Kudya zipatso ndi ndiwo zamasamba zambiri “n’kosatsutsika ndipo aliyense ayenera kumazichita,” akutero Lisa Young, Ph.D., R.D.N. katswiri wazakudya pazochita zawo komanso pulofesa wothandizira ku NYU. Kuphunzira mukawerenga kumathandizira, kuwonetsa kuti pali zabwino zambiri pakudya zipatso ndi ndiwo zamasamba. "Kudya zipatso ndi ndiwo zamasamba zokwanira kumalumikizidwa ndi zotsatira zabwino zambiri, ndipo maubwino ake sangafanane ndikungomwa piritsi," akuwonjezera Lauren Manaker M.S., R.D.N., L.D., wolemba Kulimbikitsa Kubereka Kwa Amuna. "Zakudya izi sizimangodzaza mavitamini ndi michere, komanso zimadzaza ndi ma antioxidants, fiber, ndi zinthu zina zopindulitsa." Zina mwazinthu zina zopindulitsa zimaphatikizapo phytonutrients, zomera zachilengedwe zomwe zimathandiza kulimbana ndi matenda, ambiri omwe amakhala ngati antioxidants. Zipatso ndi ndiwo zamasamba zimakhalanso ndi ulusi, womwe umakhala ndi maubwino ambiri athanzi kuphatikiza kukhuta komanso kuchepetsa chiwopsezo cha matenda angapo monga matenda amtima, mtundu wa 2 shuga, ndi mitundu ina ya khansa. Kafukufuku akuwonetsanso kuti mukamadya zipatso ndi ndiwo zamasamba zomwe zakonzedwa popanda shuga wowonjezera kapena mafuta okhathamira (monga batala), zitha kuthandizira kukulitsa mtundu wazakudya zanu, kutanthauza kuti mumapeza michere yambiri yomwe thupi lanu limafuna komanso zochepa mumapeza kale zambiri. Kuphatikiza apo, kafukufuku wina akuwonetsa kuti kudya zipatso ndi ndiwo zamasamba zambiri kungakupangitseni kukhala osangalala, inunso.

Kuphatikiza apo, "mukamadya zipatso zambiri ndi nyama zamasamba, mwina mumadya zakudya zopanda thanzi," akutero a Young. Amagwiritsa ntchito malangizowa pogwira ntchito ndi makasitomala chifukwa, "monga katswiri wazakudya, ndimakonda kuyang'ana pazakudya zomwe mungathe onjezani kwa zakudya zanu mosiyana ndi zakudya zomwe muyenera tengera kwina. Ndipo monga woimira kukula kwa gawo, sikutanthauza kudya pang'ono, koma za kudya bwino. "

2. Pezani Ulusi Wokwanira

Malinga ndi kafukufuku wa 2017 wofalitsidwa mu American Journal of Lifestyle Medicine, Pafupifupi 5 peresenti ya anthu aku US ndi omwe amakumana ndi kuchuluka kwa zakudya zamagetsi, ndichifukwa chake aikidwa mgulu lazopatsa thanzi ndi USDA. American Heart Association imalimbikitsa kudya magalamu 25 mpaka 30 patsiku kapena fiber kuchokera kuzakudya (osati zowonjezera), pomwe Academy of Nutrition and Dietetics imalimbikitsa pakati pa 25 mpaka 38 magalamu patsiku, kutengera jenda. Pafupifupi, aku America amangodya pafupifupi magalamu 15.

Ngati mwayamba kuphunzira kudya zakudya zopatsa thanzi, kuchuluka kwa fiber kumawoneka ngati kochulukirapo, atero a Emily Rubin, RD, LDN, director of dietetics at Thomas Jefferson University Division of Gastroenterology and Hepatology in Philadelphia, PA. Ndicho chifukwa chake "zowonjezera za fiber monga mapiritsi ndi ufa mwina zimalimbikitsidwa ndi dokotala wanu kapena katswiri wa zakudya," akutero. Komabe, "magwero a CHIKWANGWANI sikokwanira kukwaniritsa zomwe zatsimikizidwa tsiku ndi tsiku. Muyeneranso kuphatikiza zakudya zonse monga masamba, zipatso, nyemba, buledi wambewu, chimanga ndi pasitala ndi zipatso." (Onani: Momwe Mungadyere Zakudya Zambiri)

Phindu la thanzi la fiber lasonyezedwa m'maphunziro ambiri - kutanthauza kuti kudya zakudya zamtundu wambiri kumagwirizana ndi kuchepa kwa imfa ya matenda a mtima ndi matenda ena aakulu omwe amavutitsa anthu a ku America. "Kafukufuku wambiri wagwirizanitsa kudya kwambiri kwa zakudya zopatsa thanzi kumachepetsa chiopsezo chokhala ndi matenda angapo aakulu, kuphatikizapo matenda a mtima, matenda a shuga a mtundu wa 2, khansa zina, ndi matenda a m'mimba," akuwonjezera Rubin. Kuonjezera apo, "fiber imathandiza kuti thupi likhale ndi thanzi labwino, kuchepetsa mafuta m'thupi, kukhazikika kwa shuga m'magazi, komanso kuchepetsa thupi. Fiber imathandizanso kuti mukhale okhuta kuti musamadye kwambiri." Achichepere akuti makasitomala ake ochepetsa kulemera akawonjezera kuchuluka kwa michere, amakhala osakhutira ndipo amatha kuchepetsa kudya zakudya zopanda pake.

3. Khalani Wosungunuka

Kufikira 60 peresenti ya thupi la munthu ndi madzi, malinga ndi U.S. Geological Survey. Chifukwa chake, mumafunikira madzi kuti musunge ntchito iliyonse m'thupi lanu, kuphatikiza ntchito za tsiku ndi tsiku zomwe zimachitidwa ndi mtima, ubongo, ndi minofu. Zamadzimadzi mthupi lanu zimathandizanso kunyamula zakudya m'maselo anu, komanso zimatha kupewa kudzimbidwa. Osanenapo, kutaya madzi m'thupi kungayambitse kuganiza mosadziwika bwino, kusintha kwamalingaliro, miyala ya impso, ndikupangitsa kuti thupi liwonjezeke, malinga ndi CDC.

Kodi muyenera kumwa mochuluka bwanji? Zimenezo zikhoza kusokoneza. Malinga ndi CDC, kumwa madzi tsiku lililonse (kapena madzi athunthu) kumatanthauzidwa kuti "kuchuluka kwa madzi omwe mumadya, madzi akumwa wamba, ndi zakumwa zina." Ndalama zomwe zingalimbikitsidwe zimatha kusiyanasiyana kutengera zaka, jenda, komanso ngati wina ali ndi pakati kapena akuyamwitsa. Kafukufuku wina wochokera ku Academy of Nutrition & Dietetics akuti amayi amafunikira pafupifupi makapu 9 amadzi ndipo amuna amafunikira makapu 12.5 amadzi patsiku, kuphatikiza madzi omwe mumapeza muzakudya zanu. Kupatula madzi wamba, mutha kupeza madzi akudya zipatso ndi ndiwo zamasamba zambiri ndi zakudya zina zomwe mwachilengedwe zimakhala ndi madzi (monga masaladi ndi maapulosi), malinga ndi Harvard Medical School. Ngakhale 100% ya madzi azipatso, khofi, ndi tiyi amawerengera zomwe mumadya tsiku lililonse. Akatswiri ambiri ndi CDC amavomereza kuti madzi akumwa ndi njira yabwino yopezera zamadzimadzi chifukwa alibe ma calorie. (Nazi zina zonse zomwe muyenera kudziwa zokhudza hydration.)

4. Idyani Zakudya Zosiyanasiyana

Zimadziwika kwambiri kuti matupi amafunikira michere yambiri kuti akhale athanzi. "Chakudya chimapereka zambiri, koma palibe chakudya chimodzi chomwe chili ndi zakudya zonse zofunika," akutero a Elizabeth Ward, M.S., R.D., wolemba Bwino New wangwiro, amene amalimbikitsa kusankha zakudya zingapo ngati gawo la chakudya choyenera. AHA imalimbikitsanso "kudya utawaleza" wa zipatso ndi ndiwo zamasamba kuti mupeze mavitamini osiyanasiyana, mchere, ndi phytonutrients.

Lingaliroli limagwiranso ntchito pazakudya zosiyanasiyana kuphatikiza mbewu, mtedza, mbewu, mafuta, ndi zina. Zakudya zamitundumitundu zomwe mumadya m'magulu osiyanasiyana azakudya, kuchuluka kwa michere komwe mungadye. Mumafunikira chilichonse mwazinthu izi kuti machitidwe osiyanasiyana m'thupi lanu azigwira ntchito bwino. Mwachitsanzo, potaziyamu yomwe imapezeka mu nthochi ndi mbatata imathandiza kugundana kwa minofu, kuphatikizapo kukangana kwa mtima wanu. Magnesium, yomwe imapezeka mumasamba obiriwira ngati sipinachi, imathandizira kuwongolera magwiridwe antchito amthupi ambiri kuphatikiza kuthamanga kwa magazi komanso kuwongolera shuga.

Kafukufuku amathandizanso kuti anthu azidya zakudya zosiyanasiyana. Kafukufuku wa 2015 wofalitsidwa mu Journal of Nutrition adapeza kuti pamene akulu 7,470 adya zakudya zosiyanasiyana zopatsa thanzi, amachepetsa chiopsezo cha matenda amadzimadzi (gulu la zinthu zomwe zimachitika palimodzi ndikuwonjezera chiopsezo cha matenda amtima, sitiroko, ndi mtundu wa 2 shuga). Kuphatikiza apo, kafukufuku wa 2002 wofalitsidwa mu International Journal of Epidemiology adapeza kuti kuchulukitsa zakudya zathanzi zomwe mumadya kumatha kukulitsa moyo wanu. Ngakhale kuti aliyense sangagwirizane ndi mawu akuti kuonjezera zakudya zosiyanasiyana zopatsa thanzi kumawonjezera moyo wanu, ofufuza adatsimikiza kuti ngati muwonjezera zakudya zopatsa thanzi nthawi zonse, mumachepetsanso kuchuluka kwa zakudya zopanda thanzi zomwe zimadyedwa. nthawi zonse.

Stephanie Ambrose, M.S., R.D.N., L.D.N., C.P.T. mphunzitsi wa ma dietetics ku Nicholls State University ku Thibodaux, LA, komanso mwiniwake wa Nutrition Savvy Dietitian akufotokoza momwe amapangira malangizowa ndi makasitomala ake omwe akuphunzira kudya zakudya zopatsa thanzi: "Nthawi iliyonse ndikalangiza odwala, ndimatsindika kufunikira kodya zipatso zenizeni komanso masamba ndikusintha zipatso ndi ndiwo zamasamba zomwe mumadya. Ngati nthawi zambiri mumadya nthochi m'mawa uliwonse, yesetsani kuziperekanso ku chipatso china chomwe mumasangalalanso kuti mupindule ndi ma antioxidants ndi mavitamini osiyanasiyana. " Momwemonso ngati mumadya saladi ndi masamba omwewo tsiku lililonse; yesetsani kusinthanitsa zosankha zanu zamasamba tsiku ndi tsiku kapena sabata mpaka sabata. M'malo mosankha nkhuku nthawi zonse, sinthanani ndi nsomba kawiri pamlungu, zomwe zimatha kupereka mafuta omega-3 opindulitsa, atero Ward.

5. Chepetsani Zakudya Zosinthidwa Kwambiri

Ngati mwakhala mukuyesera kuphunzira momwe mungadye wathanzi, mwina mwamvapo kuti zakudya zosinthidwa sizabwino - koma zakudya zosinthidwa ambiri ndizo ayi nkhani apa. Thumba la masamba a saladi otsukidwa kale, chidutswa cha tchizi, ndi chitini cha nyemba zonse zitha kuganiziridwa kuti zakonzedwa, mpaka pamlingo wina. Ndiwo mopambanitsa Zakudya zopangidwa zomwe zimakupatsirani zakudya zopatsa thanzi komanso zakudya zambiri zomwe mwina mwatha kale.

Mwachitsanzo, ma cookie ambiri, ma donuts, ndi makeke amakhala ndi ma calories ambiri, mafuta okhathamira, komanso shuga wowonjezera ndipo samapereka mavitamini ndi michere. Kudya kwambiri mafuta okhutira kumalumikizidwa ndi chiopsezo chachikulu cha matenda amtima. Pachifukwachi, AHA ikulimbikitsa "kusinthitsa zakudya zomwe zili ndi mafuta ochulukirapo omwe ali ndi njira zabwino zitha kuchepetsa mafuta m'magazi ndikuwongolera mbiri ya lipid." Komanso, kudya shuga wochulukirapo kumalumikizidwanso ndi zaumoyo, monga kunenepa kwambiri ndi kunenepa kwambiri, mtundu wa 2 shuga, ndi matenda amtima, malinga ndi CDC. Malangizo a 2020-2025 aku America amalimbikitsa kusadya zosaposa 10 peresenti ya zopatsa mphamvu (kapena pafupifupi 200 calories) kuchokera ku shuga wowonjezera - lingaliro lomwe pafupifupi anthu onse aku America amapitilira.

Lamulo labwino la chakudya chamathanzi: "Sankhani zakudya zomwe zili pafupi kwambiri ndi mitundu yawo yoyambirira, monga nyama yatsopano, nkhuku, nsomba ndi zipatso ndi ndiwo zamasamba pazakudya zambiri komanso mafuta osawonjezera, sodium, ndi shuga , "akutero Ward. Ndizosavuta kwenikweni.

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