Kusokonekera kwa Chakudya Chopanda Zinyama—Kufotokozedwa!

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Nthawi zambiri, lamuloli 80/20 ndichabwino kwambiri. Mumalandira matupi onse aumunthu pakudya mwabwino, ndipo mutha kusangalalanso nthawi zina, osadziimba mlandu. Koma nthawi zina, 20% imabweranso kudzakuluma m'kamwa, ndipo umadzuka ukumva kupweteka mutu, ulesi, watupa, uli ngati wapachikidwa. Koma sanali magalasi a vinyo ochuluka kwambiri omwe anakulowetsani, anali mikate yambiri ya cheesecake. Zili ndi chiyani?

"Matsire a chakudya ndi thupi lanu lomwe limakupatsani mayankho. Matumbo anu kwenikweni amalumikizana ndi ubongo wanu, ndikuwatumizira chenjezo la zomwe mwadya kumene," akutero a Robynne Chutkan, M.D., wolemba Gutbliss. Monga momwe zimamvekera panthawiyo, izi ndizabwino, akutero. "Ngati izi sizingachitike, tonse tikadakhala kuti tikudya ma Doritos ndi ma hamburger tsiku lililonse. Ndipo iyi ndi nkhani yoyipa, osati kungolemera kwanu, koma thanzi la thupi lanu lonse."

Monga momwe zidakwa zina zimapwetekera mutu tsiku lotsatirali (moni, Champagne ndi kachasu), zakudya zina zimathandizanso kwambiri kuposa zina, atero a Chutkan. Momwemonso, chilichonse chamchere, chamafuta, ndi shuga-y kapena carb-y. (Nkhani yabwino kwa oenophiles: Asayansi Akupanga Vinyo Wopanda Matenda.)

Mchere umachotsa madzi m'thupi mwanu, zomwe zingayambitse mutu ndikupangitsa kuti thupi lanu lisunge madzi, zomwe zimakupangitsani kudzitukumula. Mafuta amatenga nthawi yayitali kuti agayike, kotero kuti zokazinga zomwe mudadya usiku watha zitha kukhalabe m'mimba mwako m'mawa uno - njira ina yotupa, komanso acid reflux kuti iyambike. Ndipo shuga ndi carbs zitha kukhathamira shuga yanu yamagazi, kumabweretsa chisangalalo komanso kupweteka mutu kwambiri milingo ikamayambiranso.

Zakudya zimenezi zimawononganso mabakiteriya abwino kwa inu omwe amakhala m'matumbo anu, akutero Gerard E. Mullin, M.D., wolemba buku la Kusintha kwa Gut Balance. "Pakadutsa maola 24, mutha kusintha kuchuluka kwa tiziromboti kuchokera pazabwino mpaka zoyipa." Ndipo kusalinganika kwa mabakiteriya am'matumbo kumatha kuyambitsa kutupa kwa thupi lonse, kugaya chakudya, komanso kunenepa.

Pamwamba pa zonsezi, kudya kwambiri kuposa momwe mumakhalira nthawi imodzi kungayambitsenso kukomoka kwa chakudya, akutero Chutkan. Kuti zikuthandizeni kugaya katundu waukuluwo, thupi lanu limapatutsa magazi kuchoka ku ubongo, mapapo, ndi mtima kupita ku thirakiti la GI, lomwe limayambitsa kutopa ndi chifunga chaubongo. (Njira 6 Microbiome Yanu Imakhudzira Thanzi Lanu.)

Limbani mtima: Mutha kusangalala ndi gawo la 20 laulamuliro wa 80/20 popanda kuvutika ndi chakudya nthawi zonse. Ingokumbukirani kukula kwamitundu mukamadya, imwani madzi ambiri komanso mankhwala anu, ndipo lingalirani kumwa maantibiobio a tsiku ndi tsiku kuti musunge maluwa am'mimba. Ndipo nthawi zonse muziyang'ana nanu m'mawa mukadzachita zosangalatsa. Aliyense ndi wosiyana; Mutha kupeza kuti zakudya zina zonenepetsa sizikugwirizana nanu, pomwe zina ndizabwino. Ngati omwe simungathe kuwalekerera ndi omwe mumawakonda kwambiri, onani Njira Zina Zanzeru, Zathanzi.

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