Kodi Kuperewera kwa Zakudya Zakudya Kumayambitsa Mavuto?

Zamkati

• Kulumikizana Komwe Kungakhale Pakati pa Kulephera kwa Zakudya Zam'madzi ndi Zolakalaka
• Kuperewera kwa Zakudya Zomwe Zingayambitse Kukhumba
• Pica
• Kuperewera kwa Sodium
• Chifukwa Chakuti Zofooka Sizingagwirizane ndi Zilakolako
• Zolakalaka Ndizofanana Ndi Amuna Kapena Akazi
• Kulumikizana Kochepa Pakati Pazokhumba ndi Zosowa Zamadzimadzi
• Zolakalaka Zakudya Zamtundu Wodziwika ndi Zakudya Zamchere
• Zina Zomwe Zimayambitsa Zomwe Mumakonda
• Momwe Mungachepetse Kulakalaka
• Mfundo Yofunika Kwambiri

Kulakalaka kumatanthauzidwa ngati zilakolako zazikulu, zachangu kapena zosazolowereka kapena zolakalaka.

Sikuti ndizofala chabe, komanso ndichimodzi mwazomwe mumamva kwambiri mukamadya chakudya.

Ena amakhulupirira kuti kulakalaka kumachitika chifukwa cha kuchepa kwa michere ndikuwona ngati njira yoti thupi liziwongolera.

Komabe ena amaumirira kuti, mosiyana ndi njala, zikhumbo zimangokhudza zomwe ubongo wanu umafuna, osati zomwe thupi lanu limafunikira.

Nkhaniyi ikufufuza ngati kuchepa kwa michere kumapangitsa kulakalaka chakudya.

Kulumikizana Komwe Kungakhale Pakati pa Kulephera kwa Zakudya Zam'madzi ndi Zolakalaka

Chiwerengero chowonjezeka cha anthu chimakhulupirira kuti kulakalaka chakudya ndi njira yodziwitsa thupi zosowa zosowa.

Amaganizira kuti thupi likasowa chopatsa thanzi, limalakalaka zakudya zomwe zili ndi michere.

Mwachitsanzo, zolakalaka za chokoleti nthawi zambiri zimadziwika kuti ndi zotsika kwambiri za magnesium, pomwe kulakalaka nyama kapena tchizi nthawi zambiri kumawoneka ngati chizindikiro chazitsulo zochepa kapena calcium.

Kukwaniritsa zolakalaka zanu kumakhulupirira kuti kumathandiza thupi lanu kukwaniritsa zosowa zake ndikupanga kusowa kwa michere.

Anthu ena amakhulupirira kuti kulakalaka ndi njira ya thupi lanu yowonjezeretsa kudya zakudya zina zomwe mwina zikusowa pazakudya zanu.

Kuperewera kwa Zakudya Zomwe Zingayambitse Kukhumba

Nthawi zina, kulakalaka kumatha kuwonetsa kusadya mokwanira zakudya zina.

Pica

Chitsanzo china ndi pica, vuto lomwe munthu amalakalaka zinthu zosapatsa thanzi, monga ayezi, dothi, dothi, kuchapa zovala kapena chimanga, pakati pa ena.

Pica imafala kwambiri kwa amayi apakati ndi ana, ndipo zomwe zimayambitsa sizikudziwika pakadali pano. Komabe, kuchepa kwa michere kumaganiziridwa kuti kumathandizira (,).

Kafukufuku akuwonetsa kuti anthu omwe ali ndi zizindikilo za pica nthawi zambiri amakhala ndi chitsulo chochepa, zinc kapena calcium. Kuphatikiza apo, kuwonjezera ndi michere yomwe ikusowa kumawoneka ngati kuyimitsa machitidwe a pica nthawi zina (,,,).

Izi zati, kafukufuku amafotokozanso milandu ya pica yosalumikizidwa ndi kuperewera kwa michere, komanso enanso momwe kuwonjezerako sikunaletse machitidwe a pica. Chifukwa chake, ofufuza sangathe kunena motsimikiza kuti kuchepa kwa michere kumayambitsa zolakalaka zokhudzana ndi pica ().

Kuperewera kwa Sodium

Sodium amakhala ndi gawo lofunikira posunga madzi amthupi moyenera ndipo amafunikira kuti apulumuke.

Pachifukwa ichi, kulakalaka zakudya zamchere-sodium, zamchere nthawi zambiri kumaganiziridwa kuti zikutanthauza kuti thupi limafuna sodium yambiri.

M'malo mwake, anthu omwe alibe sodium nthawi zambiri amalakalaka zakudya zamchere.

Momwemonso, anthu omwe magazi awo amachepetsedwa mwadala, mwina kudzera mu diuretics (mapiritsi amadzi) kapena kuchita masewera olimbitsa thupi, nawonso amafotokoza zakonda zakumwa zamchere kapena zakumwa (,,).

Chifukwa chake, nthawi zina, kulakalaka mchere kumatha chifukwa cha kuperewera kwa sodium kapena kuchepa kwa sodium.

Komabe, ndikofunikira kukumbukira kuti kuchepa kwa sodium ndikosowa. M'malo mwake, kuchuluka kwa sodium kumakhala kofala kuposa kudya kokwanira, makamaka kumayiko otukuka.

Chifukwa chake kungolakalaka zakudya zamchere sizingatanthauze kuti mulibe sodium.

Palinso umboni woti kudya pafupipafupi zakudya zokhala ndi sodium yambiri kumatha kukupangitsani kuti muzikonda zakudya zamchere. Izi zitha kupanga kulakalaka mchere nthawi yomwe kudya kowonjezera kwa sodium ndikosafunikira komanso kovulaza thanzi lanu (,).

Kulakalaka zakudya zamchere komanso zinthu zopanda thanzi monga ayezi ndi dongo zimatha kuyambitsidwa ndi kuchepa kwa michere. Komabe, sizikhala choncho nthawi zonse, ndipo kafukufuku amafunika asanapange mayankho olimba.

Chifukwa Chakuti Zofooka Sizingagwirizane ndi Zilakolako

Zilakolako zakhala zikugwirizanitsidwa ndi zofooka za michere kwakanthawi.

Komabe, poyang'ana umboniwo, zifukwa zingapo zitha kupangidwa motsutsana ndi chiphunzitso ichi "chosowa michere". Mfundo zotsatirazi ndizomveka kwambiri.

Zolakalaka Ndizofanana Ndi Amuna Kapena Akazi

Malinga ndi kafukufuku, zomwe munthu amalakalaka komanso kuchuluka kwawo zimakhudzidwa ndi jenda.

Mwachitsanzo, azimayi akuwoneka kuti ali ndi mwayi wochuluka kuwirikiza kawiri kutha kulakalaka chakudya kuposa amuna (,,).

Amayi nawonso amakonda kudya zakudya zokoma, monga chokoleti, pomwe amuna amakonda kudya zakudya zokoma (,,).

Iwo amene amakhulupirira kuti kuchepa kwa michere kumapangitsa kukhumba nthawi zambiri amati zokonda za chokoleti zimachokera ku kusowa kwa magnesium, pomwe zakudya zabwino nthawi zambiri zimalumikizidwa ndi kuchepa kwa sodium kapena protein.

Komabe, palibe umboni wochepa wotsimikizira kusiyanasiyana pakati pa amuna ndi akazi pangozi yakusowa kwa michere iliyonse.

Kafukufuku wina akuti amuna nthawi zambiri amakumana ndi 66-84% yazakudya zawo za tsiku ndi tsiku (RDI) zama magnesium, pomwe azimayi amakumana ndi 63-80% ya RDI () yawo.

Komanso, pali umboni wochepa wotsimikizira kuti amuna amakhala osowa kwambiri mu sodium kapena mapuloteni kuposa akazi. M'malo mwake, kuperewera kwa chilichonse mwa michere imeneyi ndichosowa kwambiri m'maiko otukuka padziko lapansi.

Kulumikizana Kochepa Pakati Pazokhumba ndi Zosowa Zamadzimadzi

Lingaliro lakumbuyo kwa "kusowa kwa michere" ndikuti omwe ali ndi vuto lochepa la michere yambiri amalakalaka zakudya zomwe zimakhala ndi michere ().

Komabe, pali umboni wosonyeza kuti sizikhala choncho nthawi zonse.

Chitsanzo chimodzi ndi kutenga pakati, pomwe kukula kwa mwana kumatha kuwirikiza kawiri pazofunikira zina.

Chosowa "choperewera kwa michere" chitha kuneneratu kuti amayi apakati azilakalaka zakudya zopatsa thanzi, makamaka pamapeto pake pakukula kwa mwana pomwe zosowa za michere ndizambiri.

Komabe, kafukufuku akuti azimayi amakonda kudya mafuta a carb, mafuta ambiri komanso achangu panthawi yapakati, m'malo mwazinthu zina zopatsa thanzi ().

Kuphatikiza apo, kulakalaka chakudya kumawonekera nthawi yoyamba ya mimba, zomwe zimapangitsa kuti sizingachitike kuti zimayamba chifukwa cha kuchuluka kwa caloric ().

Kafukufuku wochepetsa thupi amapereka zifukwa zowonjezera motsutsana ndi chiphunzitso cha "kuchepa kwa michere".

Pakafukufuku umodzi wochepetsa thupi, omwe adatenga nawo gawo pazakudya zochepa za carb kwa zaka ziwiri adanenanso zochepa zolakalaka zakudya zopatsa mafuta kuposa omwe amatsata mafuta ochepa.

Momwemonso, omwe amatenga nawo mbali amadya zakudya zopanda mafuta nthawi yomweyo adanenanso zochepa zokhala ndi mafuta ().

Pakafukufuku wina, zakudya zamadzimadzi zotsika kwambiri zimachepetsa kuchuluka kwa zolakalaka zonse ().

Ngati zolakalaka zimayambitsidwa chifukwa chodya zochepa za michere, zotsatira zake zingakhale kuyembekezera.

Zolakalaka Zakudya Zamtundu Wodziwika ndi Zakudya Zamchere

Zilakolako nthawi zambiri zimakhala zachindunji ndipo nthawi zambiri sizimakhutitsidwa ndikudya china chilichonse kupatula chakudya chomwe amalakalaka.

Komabe, anthu ambiri amakonda kulakalaka carb, zakudya zamafuta ambiri, m'malo mwazakudya zonse zopatsa thanzi (20).

Zotsatira zake, zakudya zolakalakidwa nthawi zambiri sizomwe zimapezetsa michere yomwe imakhudzidwa ndikulakalaka.

Mwachitsanzo, kulakalaka tchizi nthawi zambiri kumawoneka ngati njira ya thupi yobwezera kudya kashiamu wosakwanira.

Komabe, kulakalaka zakudya monga tofu kumatha kukonza kuchepa kwa calcium, chifukwa kumapereka kashiamu wochuluka kuwirikiza kawiri pa gawo limodzi (28-gramu) (21).

Kuphatikiza apo, titha kunena kuti anthu omwe ali ndi vuto la michere atha kupindula ndikulakalaka zakudya zosiyanasiyana zomwe zimakhala ndi michere, osati gwero limodzi.

Mwachitsanzo, zingakhale zothandiza kwambiri kwa omwe akusowa magnesium kulakalaka mtedza wokhala ndi michere ndi nyemba, osati chokoleti chokha (22, 23, 24).

Mfundo zomwe zili pamwambapa zimapereka umboni wokhudzana ndi sayansi kuti kuperewera kwa michere nthawi zambiri sizomwe zimayambitsa zilakolako.

Zina Zomwe Zimayambitsa Zomwe Mumakonda

Zilakalaka zimayambitsidwa ndi zina kuperewera kwa michere.

Amatha kufotokozedwa ndi zotsatirazi zakuthupi, zamaganizidwe ndi chikhalidwe cha anthu:

• Malingaliro oponderezedwa: Kuwona zakudya zina ngati "zoletsedwa" kapena kuyesetsa kuthana ndi chilakolako chanu kudya nthawi zambiri kumawonjezera zilakolako zawo (, 26).
• Mabungwe oyanjana: Nthawi zina, ubongo umagwirizanitsa kudya chakudya ndi gawo linalake, monga kudya mbuluuli nthawi ya kanema. Izi zitha kupanga kulakalaka chakudyacho nthawi yotsatira pomwe zomwezo zidzawonekanso (26,).
• Maganizo enieni: Kulakalaka chakudya kumatha kuyambika chifukwa cha kusakhazikika kwenikweni. Chitsanzo chimodzi ndi "zakudya zabwino," zomwe nthawi zambiri zimalakalaka zikafuna kuthana ndi vuto ().
• Mavuto akulu: Anthu opanikizika nthawi zambiri amati amakumana ndi zokhumba zambiri kuposa omwe sanapanikizike ().
• Kusagona mokwanira: Kugona pang'ono kumatha kusokoneza kuchuluka kwa mahomoni, komwe kumawonjezera mwayi wazilakolako (,).
• Kutaya madzi koyipa: Kumwa madzi ochepa kapena zakumwa zina kumatha kulimbikitsa njala komanso kulakalaka anthu ena ().
• Mapuloteni osakwanira kapena fiber: Mapuloteni ndi fiber zimakuthandizani kuti mukhale okhuta. Kudya zochepa kwambiri kungakulitse njala ndi zilakolako (,,).

Kulakalaka kumatha kuyambitsidwa ndi zovuta zosiyanasiyana zakuthupi, zamaganizidwe kapena chikhalidwe zomwe sizikugwirizana ndi kuchepa kwa michere.

Momwe Mungachepetse Kulakalaka

Anthu omwe nthawi zambiri amakumana ndi zilakolako angafune kuyesa njira zotsatirazi kuti achepetse.

Pongoyambira, kusadya kapena kusamwa madzi okwanira kumatha kubweretsa njala komanso kulakalaka.

Chifukwa chake, kudya zakudya zopatsa thanzi nthawi zonse komanso kukhala ndi hydrated yabwino kumachepetsa mwayi wakulakalaka (32,).

Komanso, kugona mokwanira komanso kuchita zinthu zothana ndi nkhawa monga yoga kapena kusinkhasinkha zitha kuchepetsa kuthekera kwa kulakalaka (,).

Mukakhala kuti chilakolako chimawonekera, zingakhale zothandiza kuyesa kuzindikira chomwe chikuyambitsa.

Mwachitsanzo, ngati mumalakalaka zakudya ngati njira yothetsera kusasangalala, yesetsani kupeza zochitika zomwe zimakupatsani chidwi chofanana ndi chakudya.

Kapena ngati mwazolowera kutembenukira kuma cookie mukatopa, yesani kutenga nawo mbali pazinthu zina osati kudya kuti muchepetse kusungulumwa kwanu. Kuimbira mnzanu kapena kuwerenga buku ndi zina mwa zitsanzo, koma pezani zomwe zingakuthandizeni.

Ngati chilakolako chikupitirirabe ngakhale mutayesetsa kuchichotsa, zivomerezeni ndikuchikwaniritsa mosamala.

Kusangalala ndi chakudya chomwe mumakhumba kwinaku mukuyang'ana mphamvu zanu zonse pa kulawa kungakuthandizeni kukhutiritsa kulakalaka kwanu ndi chakudya chochepa.

Pomaliza, anthu omwe amakondweretsedwa ndi zakudya zina atha kudwala.

Kuledzera ndi vuto lomwe ubongo wa anthu umachita ndi zakudya zina m'njira yofanana ndi ubongo wa omwe amakonda kugwiritsa ntchito mankhwala osokoneza bongo (37).

Omwe akuganiza kuti zolakalaka zawo zimayambitsidwa ndi vuto lakudya ayenera kufunafuna thandizo ndikupeza njira zomwe angalandire.

Kuti mudziwe zambiri, nkhaniyi ikulemba njira 11 zakuletsa ndikupewa kulakalaka.

Malangizo omwe ali pamwambapa amatanthauza kuti muchepetse kulakalaka ndikuthandizani kuthana nawo ngati awoneka.

Mfundo Yofunika Kwambiri

Zolakalaka nthawi zambiri zimakhulupirira kuti ndi njira yokhayo ya thupi yosungitsira michere yoyenera.

Ngakhale kusowa kwa michere kumatha kuyambitsa zilakolako zina, izi zimachitika makamaka pocheperako.

Nthawi zambiri, zolakalaka zimayamba chifukwa cha zinthu zakunja zomwe sizikugwirizana ndi thupi lanu kufuna zakudya zina.