Matenda Atsopano Omenyera Zakudya

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Pano pali kuvomereza: Ndakhala ndikulemba za zakudya kwazaka zambiri, chifukwa chake ndikudziwa bwino momwe nsomba zilili ndi inu-koma sindine wolusa nazo. M'malo mwake, sindimadya kapena nsomba ina iliyonse. Pamene ndikutsanulira zinsinsi za zakudya zanga, ndikhoza kuvomereza kuti chakumwa chobiriwira chobiriwira sichoncho, chikho changa cha tiyi. Koma ndikudandaula: Ndikudumpha nsomba, imodzi mwazakudya zoteteza mtima omega-3 fatty acids, ndi tiyi wobiriwira, ndimankhwala ake omenyera khansa, kodi ndikuchepetsa thanzi langa?

Zikuoneka kuti si ine ndekha amene ndili ndi nkhawa. Ichi ndichifukwa chake makampani azakudya apopera zinthu zatsopano zodzaza ndi mankhwala olimbana ndi matenda omwe amafanana ndi omwe amapezeka pachabwino kwambiri padziko lapansi. Kuonjezera zopatsa mphamvu ku zakudya zomwe sizipezeka mwachilengedwe - si lingaliro lachilendo. Zinayamba mu 1924 pamene mchere unapeza mphamvu ya ayodini; posakhalitsa, vitamini D anawonjezeredwa mkaka ndi chitsulo mu ufa woyera. Koma lero opanga akupitirira kuwonjezera mavitamini ndi mchere. Iwo akukulitsa malonda awo ndi supernutrients omwe cholinga chawo sikungoteteza pakuchepa kwa zakudya, koma kupewa matenda. Mwachitsanzo, zikhalidwe zokhala ndi moyo, kapena mabakiteriya abwino, mu yogurt tsopano amapezeka m'mabokosi azitoliro ndi magetsi. Ndipo mawonekedwe omwewo a omega-3 okhala ndi thanzi labwino muzakudya zam'nyanja akuwonjezedwa ku tchizi, yoghurt, ndi madzi alalanje (kupatula kukoma kwa nsomba). "Zakudya zopitilira 200 zidayambitsidwa mchaka chatha chokha, ndipo zina zambiri zatsala pang'ono kutambasulidwa," atero a Diane Toops, mkonzi wa nkhani ndi zochitika zamalonda Zakudya Zaumoyo ndipo Kukonza Zakudya. "Simungaphonye kuwawona kumsika- ali pafupifupi kulikonse."

Koma kaya akhale mu ngolo yanu ndi nkhani ina. "Nthawi zambiri mumakhala anzeru kugula zinthu izi," akutero a Roberta Anding, R.D., mneneri waku Houston ku American Dietetic Association. "Koma si za aliyense - ndipo muyenera kukhala osamala kuti musatengeke ndi kuwonjezera kwa zakumwazo mpaka kuyiwala kudzifunsa nokha ngati mukuyenera kuti muzidya zakudya zamtunduwu poyamba ." Tidagwira ntchito ndi Anding ndi akatswiri ena kuti tithandizire kudziwa zakudya zabwino kwambiri zomwe tingapite nazo kukalipira- ndi zomwe tiyenera kusiya pa alumali.

Zakudya zokhala ndi Omega-3 Fatty Acids

Pali mitundu itatu yayikulu yamafuta a polyunsaturated awa-EPA, DHA, ndi ALA. Awiri oyambirira amapezeka mwachibadwa mu nsomba ndi mafuta a nsomba. Soya, mafuta a canola, walnuts, ndi flaxseed ali ndi ALA.

Tsopano mkati

Margarine, mazira, mkaka, tchizi, yoghurt, waffles, chimanga, crackers, ndi tchipisi tortilla.

Zomwe amachita

Zida zamphamvu zothana ndi matenda amtima, omega-3 fatty acids amathandizira kuchepetsa kuthamanga kwa magazi, kuwongolera kutupa mkati mwamitsempha yamakina komwe kumatha kubweretsa kutsekeka, ndikuwongolera kugunda kwamtima. Kuphatikiza apo, ndizofunikira pakugwira ntchito kwa ubongo, zomwe zimathandiza kupewa kukhumudwa. Ngati mukuyesera kupewa matenda a mtima, American Heart Association imalimbikitsa kudya nsomba zonenepa ziwiri kapena kuposerapo 4 pa sabata (ndizo pafupifupi mamiligalamu 2,800 mpaka 3,500 a DHA ndi EPA pa sabata-zofanana ndi mamiligalamu 400 mpaka 500. tsiku ndi tsiku). Amanenanso kuti azidya zakudya zolemera za ALA koma sanadziwe kuchuluka kwake.

Kodi muyenera kuluma?

Zakudya zambiri za akazi zimanyamula ma ALA ambiri koma ma milligrams 60 mpaka 175 a DHA ndi EPA tsiku lililonse - osakwanira. Nsomba zamafuta ndi njira yabwino yoperekera zakudya zanu, atero a Anding, chifukwa ndiye gwero la omega-3s kuphatikiza kuperewera kwama calories ochepa, mapuloteni ambiri, komanso mchere wambiri wa zinc ndi selenium. "Koma ngati simudya, zopangidwa ndi zotchinga ndizoyenera m'malo," atero a Peter Howe, Ph.D., director of the Nutritional Physiology Research Center ku University of South Australia. Pakafukufuku yemwe adachita, amuna ndi akazi 47 onenepa kwambiri - ambiri aiwo samadya nsomba wamba - amadya zakudya ndi ma omega-3 owonjezera. "Patatha miyezi isanu ndi umodzi milingo yama omega-3s EPA ndi DHA idakwera mokwanira kuti iteteze pamtima," akutero.

Mutha kugwiritsanso ntchito mankhwalawa ngati muli ndi pakati kapena mukuyamwitsa, makamaka ngati matenda am'mawa amachititsa nsomba kukhala yosangalatsa kuposa masiku onse. "Moms-to-be atha kufuna kuwonjezera kudya kwawo kwa EPA ndi DHA chifukwa zitha kuthandiza kupewa zovuta zakumimba monga kubereka asanabadwe komanso kuthamanga kwa magazi," atero a Emily Oken, MD, pulofesa wothandizira ku department of Ambulatory Care and Prevention ku Sukulu ya Zamankhwala ya Harvard. "Kafukufuku akuwonetsa kuti omega-3s awa atha kulimbikitsanso IQ ya ana omwe amalandira mkaka wa m'mawere."

Zogula

Yang'anani zinthu zomwe zili ndi DHA ndi EPA yowonjezeredwa zomwe mungalowe m'malo mwa zakudya zina zathanzi muzakudya zanu. Mazira Opambana Omega-3 a Eggland (52 mg wa DHA ndi EPA ophatikizidwa pa dzira), Horizon Organic Reduced Fat Milk Plus DHA (32 mg pa chikho), Breyers Smart yogurt (32 mg DHA pa 6-ounce carton), ndi Omega Farms Monterey Jack Tchizi (75 mg wa DHA ndi EPA kuphatikizidwa pa ounce) zonse zimagwirizana ndi biluyo. Ngati muwona chinthu chodzitamandira mamiligalamu mazana angapo a omega-3s, yang'anani chizindikirocho mosamala. "Mwina amapangidwa ndi fulakisi kapena gwero lina la ALA, ndipo thupi lanu silingathe kugwiritsa ntchito 1 peresenti ya omega-3s kuchokera pamenepo," akutero William Harris, Ph.D., pulofesa wa zamankhwala pachipatalachi. University of South Dakota. "Choncho ngati mankhwala amapereka ma milligrams 400 a ALA, ndizofanana ndi kupeza ma milligram 4 okha a EPA."

Zakudya ndi Phytosterols

Zakudya zazing'ono zazomera zimapezeka mwachilengedwe mtedza, mafuta, ndikupanga.

Tsopano mkati

Madzi a lalanje, tchizi, mkaka, margarine, amondi, makeke, ma muffins, ndi yogati.

Zomwe amachita

Amalepheretsa kuyamwa kwa cholesterol m'matumbo ang'onoang'ono.

Kodi muyenera kuluma?

Ngati mulingo wanu wa LDL (cholesterol woyipa) ndi mamiligalamu 130 pa desilita imodzi kapena kupitilira apo, National Cholesterol Education Program ya boma la US ikulimbikitsa kuwonjezera magalamu awiri a phytosterol pazakudya zanu tsiku ndi tsiku - ndalama zomwe sizingatheke kuchokera ku chakudya. (Mwachitsanzo, zingatenge 1¼ makapu a mafuta a chimanga, chimodzi mwa magwero olemera kwambiri.) "Chiwerengerochi chiyenera kuthandiza kuchepetsa LDL yanu ndi 10 mpaka 14 peresenti mkati mwa masabata awiri," akutero Penny Kris-Etherton, Ph.D., RD. , membala wa komiti yazakudya ku American Heart Association. Ngati LDL cholesterol ndi 100 mpaka 129 mg/dL (pang'ono pamwamba pa mlingo woyenera), lankhulani ndi dokotala wanu, akutero Kris-Etherton. Phunzirani zonse ngati muli ndi pakati kapena mukuyamwitsa, popeza ofufuza sanadziwe ngati ma sterol owonjezera ali otetezeka panthawiyi. Pachifukwa chomwechi, musapatse ana mankhwala okhala ndi sterol.

Zogula

Pezani chinthu chimodzi kapena ziwiri zomwe mungasinthe mosavuta zakudya zomwe mumatha kudya tsiku lililonse kuti musadye zopatsa mphamvu. Yesani madzi a lalanje a Minute Maid Heart Wise (1 g sterols pa kapu), Benecol spread (850 mg sterols pa supuni), Lifetime Low-Fat Cheddar (660 mg pa ounce), kapena Promise Activ Super- Shots (2 g pa ma ounces atatu) . Kuti mupindule kwambiri, gawani magalamu a 2 omwe mukufunikira pakati pa chakudya cham'mawa ndi chakudya chamadzulo, akutero Cyril Kendall, Ph.D., wasayansi wofufuza pa yunivesite ya Toronto. "Mwanjira imeneyi mulepheretsa kuyamwa kwa mafuta akudya kawiri m'malo mongodya imodzi."

Zakudya ndi Probiotic

Mukakhala amoyo, zikhalidwe zokhala ndi mabakiteriya opindulitsa zimawonjezeredwa pazakudya makamaka kuti ziwathandize kukhala athanzi-osati kungowotcha mankhwalawo (monga yogurt) - amatchedwa maantibiotiki.

Tsopano mkati Yogati, yogati yowuzidwa, chimanga, ma smoothies am'mabotolo, tchizi, zopatsa mphamvu, chokoleti, ndi tiyi.

Zomwe amachita

Maantibiotiki amathandiza kuchepetsa matenda amkodzo ndikusunga dongosolo lanu logaya chakudya kukhala losangalala, kumathandiza kuchepetsa ndi kupewa kudzimbidwa, kutsegula m'mimba, ndi kutupira. Pakafukufuku wopangidwa ndi University of Oulu ku Finland, azimayi omwe amadya mkaka wokhala ndi mabakiteriya otchedwa probiotic katatu kapena kuposa pa sabata anali ndi mwayi wocheperako ndi 80 peresenti kuti awapeze ndi UTI m'zaka zisanu zapitazi poyerekeza ndi omwe adachita zimenezi nthawi zosachepera kamodzi. sabata. "Ma probiotics amatha kulepheretsa kukula kwa E. coli mumkodzo, kuchepetsa chiopsezo chotenga matenda, "akufotokoza a Warren Isakow, MD, pulofesa wothandizira wa zamankhwala ku Washington University School of Medicine ku St. ndi mavairasi ena.

Kodi muyenera kuluma?

"Amayi ambiri amatha kupindula ndi kudya maantibiotiki ngati njira yodzitetezera," akutero Anding. "Koma ngati muli ndi vuto la m'mimba, izi ndizolimbikitsa kwambiri kuwadya." Mukhale ndi magawo awiri kapena awiri patsiku.

Zogula

Fufuzani mtundu wa yoghurt womwe uli ndi zikhalidwe zopyola ziwiri zomwe zimafunikira pakuwotchera- Lactobacillus (L.) bulgaricus ndipo Streptococcus thermophilus. Omwe adatinso zopindulitsa m'mimba amaphatikizanso Bifidus wokhazikika (yekha kwa Dannon Activia), L. reuteri (mokha mu Stonyfield Farm yogurts), ndi L. acidophilus (mu Yoplait ndi mitundu ina ingapo). Ukadaulo watsopano umatanthawuza kuti maantibiotiki amatha kuwonjezeredwa bwino kuzinthu zosasunthika monga chimanga ndi mipiringidzo yamagetsi (Zipilala za Kashi Vive ndi ma Attune ndi zitsanzo ziwiri), zomwe ndizosankha zabwino makamaka ngati simukukonda yogurt - koma samalani pazodzinenera zikhalidwe mu yogurt yachisanu; Maantibiotiki sangakhale ndi moyo wozizira bwino.

Zakudya zomwe zimatulutsa tiyi wobiriwira

Zotulutsidwa kuchokera ku tiyi wobiriwira wopanda decaffeine, zimatulutsa mankhwala ophera mphamvu otchedwa makatekini.

Tsopano mkati

Zakudya zopatsa thanzi, zakumwa zoziziritsa kukhosi, chokoleti, makeke, ndi ayisikilimu.

Zomwe amachita

Ma antioxidants awa amalimbana ndi khansa, matenda amtima, sitiroko, ndi zovuta zina zathanzi. Pakafukufuku wazaka 11 wofalitsidwa mu Journal of the Bungwe la American Medical Association chaka chatha, ofufuza aku Japan adapeza kuti azimayi omwe amamwa makapu atatu kapena anayi a tiyi wobiriwira patsiku amachepetsa chiopsezo chofa ndi matenda aliwonse ndi 20%. Kafukufuku wina woyamba akuti tiyi wobiriwira amathandizira kagayidwe kake, koma kafukufuku amafunika.

Kodi muyenera kuluma?

Palibe chinthu cholimba chomwe chingakupatseni makatekini ambiri kuposa kapu ya tiyi wobiriwira (50 mpaka 100 mg), ndipo zimatenga zambiri kuposa izi kuti mupindule, atero a Jack F. Bukowski, MD, Ph.D., pulofesa wothandizira mankhwala ku Harvard Medical School. "Koma ngati zakudya zolimbitsa thupi zimalowa m'malo mwa zakudya zopanda thanzi zomwe mumadya, ndizofunikira kuziphatikiza," akutero.

Zogula

Tzu T-Bar (75 mpaka 100 mg wa makatekini) ndi Maswiti a Tiyi a Luna Berry Pomegranate (90 mg wa makatekisini) ndi njira zina zopatsa thanzi kusiyana ndi zokhwasula-khwasula zomwe mwina mukudya kale.

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