Zakudya Zochepa-Carb Zitha Kukhala Njira Yabwino Kwambiri Yathanzi

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Pakadali pano, pali mitundu yambiri yazakudya zomwe zitha kukhala zosangalatsa kudziwa kuti ndi iti yomwe ili yoyenera kwa inu. Zakudya zokhala ndi ma carb ochepa monga Paleo, Atkins, ndi South Beach zimadzaza ndi mafuta athanzi komanso zomanga thupi koma zimatha kusiya anthu ena kutopa chifukwa ma carbs ndiye gwero loyamba lamphamvu la thupi lanu. Zakudya zamafuta ochepa zakhala zotsutsana kwambiri m'zaka zaposachedwa chifukwa mafuta a zero kapena mafuta ochepa nthawi zambiri amakhala ndi shuga wambiri ndi zinthu zina zopanda thanzi kuti ziwoneke bwino-pambuyo pake, mafuta ali ndi kununkhira. Kuphatikiza apo, kafukufuku akuwonetsa kuti mafuta athanzi monga omega-3s ndi gawo lofunikira pazakudya zilizonse. Kafukufuku akuwonetsanso kuti kudya zakudya zopanda mafuta ochepa kungakupangitseni kulakalaka ma carbs ambiri, omwe amathanso kuthana ndi zopatsa mphamvu zonse zamafuta omwe mukuyesera kusunga.

Ngakhale pali zoperewera izi, kuchepetsa kuchuluka kwa mafuta kapena kudya kwama carb pakufunika kuti muzidya bwino zakudya zanu kumakhala ndi phindu lake. Mwachitsanzo, kafukufuku wina adapeza kuti ma carbers ochepa omwe ali ndi ma carb low ali ndi mwayi wocheperako chiwopsezo cha matenda a mtima ndi sitiroko kuposa omwe amatsata zakudya zopanda mafuta ambiri. Ndipo tsopano kafukufuku watsopano wofalitsidwa mu Journal of the American Osteopathic Association akuperekanso zizolowezi zochepetsera za carb. Ofufuzawo adapeza kuti kwa miyezi isanu ndi umodzi, omwe adadya zakudya zochepa kwambiri adataya mapaundi pakati pa theka ndi theka komanso pafupifupi mapaundi ena asanu ndi anayi kuposa omwe amadya mafuta ochepa. Ngati mungaganizire izi, kwa anthu omwe akuyesera kuti achepetse thupi moyenera paukwati kapena chochitika china chachikulu, mapaundi owonjezera asanu ndi anayi owonda atha kupanga kusiyana kwakukulu.

Komabe, pali zolepheretsa zina zazikulu paphunziroli. Choyamba, olembawo amanena kuti kafukufuku wawo samasonyeza mtundu kutayika kwa kulemera, kutanthauza ngati kukhetsa kulemera kunali kwa madzi, minofu, kapena mafuta. Kutaya mafuta mwina ndiye cholinga cha anthu ambiri, pomwe kutaya madzi (zozizwitsa ngati mukufuna kungotulutsa) sizitanthauza chilichonse choti muchepetse kuchepa kwanthawi yayitali popeza mwabwereranso mwachangu. Pomaliza, kutaya minofu mwina sizomwe mukufuna mwina chifukwa pali minofu yanu, yomwe imatha kufulumizitsa kagayidwe kake. Ngati anthu omwe amadya zakudya zochepa za carb akutaya kulemera kwakukulu kwa minofu kapena madzi kusiyana ndi omwe amadya zakudya zopanda mafuta, ndiye kuti zotsatirazi sizikutanthauza zambiri.

"Monga dokotala wa osteopathic, ndimauza odwala kuti palibe njira iliyonse yathanzi," atero a Tiffany Lowe-Payne, D.O., woimira bungwe la American Osteopathic Association, atolankhani. "Zinthu monga chibadwa cha wodwalayo ndi mbiri yaumwini ziyenera kuganiziridwa, pamodzi ndi mapulogalamu a zakudya omwe adayesapo kale ndipo, chofunika kwambiri, kuthekera kwawo kumamatira."

Chifukwa chake, pamapeto pake, ngati mukuyesera kuti muchepetse thupi msanga osagonjetsedwa ndi mafashoni, kugwedezeka, kapena mapiritsi omwe a) sangagwire ntchito kapena b) amakusiyani ofooka komanso opachika, chakudya chochepa kwambiri chingakhale ndi zotsatira zabwino. Ngati mukuyang'ana kutsatira ndondomeko yayitali, komabe, kuyang'anitsitsa momwe mumadyera chakudya ndikofunikira ngati mukufuna kuonda ndikuchepetsa.

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