Zakudya Zotengera Zomera Zimapindulitsa Aliyense Ayenera Kudziwa

Zamkati

• Kodi Chakudya Chozikidwa Pazomera Ndi Chiyani, Kwenikweni?
• Mapindu Odyera Pazomera
• 1. Kuchepetsa Matenda a Mtima
• 2. Chiopsezo Chochepera cha Matenda A shuga Awiri
• 3. Kuchepetsa Kuopsa kwa Kunenepa Kwambiri
• 4. Kuchepetsa Kuopsa kwa Khansa
• 5. Mapindu a Zachilengedwe
• Momwe Mungayambitsire Chakudya Chopangira Zomera kwa Oyamba
• Onaninso za

Kudya kochokera ku zomera kukukhala imodzi mwamadyerero otchuka kwambiri - ndipo pazifukwa zomveka. Zopindulitsa zomwe zimachokera ku zomera zimaphatikizapo zinthu zabwino pa thanzi lanu komanso chilengedwe. Pafupifupi gawo limodzi mwa atatu mwa anthu aku America akuti akuyesetsa kuchepetsa kudya nyama ndi mkaka, malinga ndi Plant Based Foods Association. Chaka chatha, 28 peresenti ya anthu adanenanso kuti amadya zomanga thupi zambiri kuchokera ku zomera, 24 peresenti anali ndi mkaka wochuluka kuchokera ku zomera, ndipo 17 peresenti amadya nyama yochokera ku zomera kuposa momwe anachitira mu 2019, kafukufuku wa International Food Information Council anapeza.

Chikhumbo chofuna kukhala ndi moyo wabwino kwambiri chikukulitsa mkhalidwewo. Thanzi ndilo chifukwa chachikulu chomwe 56 peresenti ya anthu amasankha mapuloteni opangidwa ndi zomera, malinga ndi lipoti la 2020 lochokera ku kampani yofufuza zamsika Mintel, pamene kukhudzidwa kwa chilengedwe ndi thanzi la nyama ndizo zomwe zimadetsa nkhaŵa kwambiri pa 26 peresenti, malinga ndi Mattson Consulting.

"Pakhala sayansi yambiri yomwe ikubwera kumene, komanso maphunziro akale, zomwe zawonetsa phindu pakudya mbewu," akutero a Keri Gans, R.D.N. Maonekedwe Membala wa Brain Trust. "Komanso, ndikuda nkhawa zakusintha kwanyengo ndikukhazikika, chakudya chodyera chomera champhamvu kwambiri."

Koma kodi chomera chimatanthauza chiyani kwenikweni, ndipo kodi chakudya chokhazikitsidwa ndi chomera chimapindulira zonse zomwe iwo akufuna? Nazi izi, kuphatikizapo momwe mungayambitsire zakudya zoyambira kwa oyamba kumene.

Kodi Chakudya Chozikidwa Pazomera Ndi Chiyani, Kwenikweni?

Zowona, zitha kukhala zosokoneza, chifukwa mawuwo sakufotokozedwa bwino.

"Kale, tanthawuzo la 'zomera' (monga momwe amagwiritsidwira ntchito ndi ofufuza zakudya ndi mabungwe) amatanthauza chakudya chokhazikika makamaka pa zomera; Komabe, tanthauzo latulukira kuti limatanthauza zinthu zosiyanasiyana kwa anthu osiyanasiyana, "akutero Sharon Palmer. RDN,Wodyetsa Zakudya Zobzala. Posachedwa, anthu akhala akugwiritsa ntchito liwulo kutanthauza chakudya cha 100% chodyera chodyera, akutero.

Kumbali ina, katswiri wodziwa zazakudya Amy Myrdal Miller, MS, RDN, FAND, woyambitsa komanso pulezidenti wa Farmer's Daughter Consulting ku Carmichael, California, amatanthauzira zomera mozama kuti, "kutsatira malangizo a Zakudya ndi MyPlate zakudya zimachokera ku zomera (monga zipatso, ndiwo zamasamba, mbewu, mtedza, mafuta opangira mbewu). " (Onani: Kodi Pali Kusiyana Kotani Pakati pa Zakudya Zotengera Zomera ndi Zamasamba?)

"'Chotsani chomera'sizofanana zamasamba kapena zamasamba, "akuwonjezera Gans." Zikutanthauza kuti mukuyesera kuphatikiza mbewu zambiri pazakudya zanu, monga 100% yambewu zonse, zipatso, ndiwo zamasamba, mtedza, nyemba, ndi mbewu. "Sizimangotsatira malamulo okhwima kapena kusiya nyama, nkhuku, kapena nsomba - ngati simukufuna. "Mutha kubzala tsiku limodzi koma tsiku lina mudzakhale ndi burger," akutero a Gans.

Mwachitsanzo. Zakudya za ku Mediterranean - zomwe zimatsindika zakudya za zomera ndi nsomba, pamodzi ndi mazira, nkhuku, ndi mkaka - zimatengedwa kuti ndi zomera. Chachikulu ndichakuti "'chomera chokhazikika' chimakhudza mwadala kuphatikiza chakudya chodyera pachakudya chilichonse chomwe mungadye," akutero a Gans.

Ndikoyenera kudziwa kuti, ngakhale kuti mndandanda wa zakudya zopangira zomera ndi wautali, kutsatira zakudya zamasamba kapena zamasamba sizikutanthauza kuti mukudya bwino. Izi ndichifukwa choti zabwino zambiri zathanzi lomwe lafotokozedwera pansipa sizimangobwera chifukwa chochepetsa zinthu zanyama - zimachokera pakudya zakudya zopatsa thanzi.

"Kaya mukudya zakudya zopangidwa ndi mbewu ndi zomera komanso nyama zochepa kapena ngati mwadya nyama yankhumba, kudya mbewu zambiri pazakudya zanu kuli ndi maubwino ambiri," akutero a Myrdal Miller. Apa, zina mwazabwino zochokera ku mbewu zomwe mutha kuzipeza ngati mwaganiza zopita kumasamba athunthu kapena mwangosankha kudya mbewu zambiri. (Onani: Malamulo Otengera Zakudya Zomwe Muyenera Kutsatira)

Mapindu Odyera Pazomera

1. Kuchepetsa Matenda a Mtima

Chimodzi mwazofunikira kwambiri pazakudya zopangidwa ndi mbewu? Kafukufuku wambiri akuwonetsa kuti anthu omwe amadya zipatso ndi ndiwo zamasamba kwambiri amakhala ndi chiopsezo chochepa kwambiri cha matenda a mtima, akutero Myrdal Miller.

Kafukufuku wina wochitidwa ndi Icahn School of Medicine pachipatala cha Mt. Sinai ku New York anayang'ana anthu oposa 15,000 omwe alibe matenda odziwika a matenda a mtima omwe amatsatira chimodzi mwa zakudya zisanu zomwe zimaphatikizapo kudya (chakudya chofulumira ndi zakudya zokazinga), zomera (zipatso). , masamba, nyemba, nsomba), maswiti (maswiti, maswiti, tirigu wam'mawa), kumwera (zakudya zokazinga, nyama zamagulu, nyama zosakidwa, zakumwa zotsekemera ndi shuga), ndi saladi ndi mowa (masaladi, masaladi a masamba, mowa). Kafukufukuyu adatsata anthuwa kwa zaka zinayi ndipo adapeza kuti omwe amamatira ku zakudya zochokera ku zomera anali ndi 42 peresenti yochepetsera chiopsezo cha mtima kulephera poyerekeza ndi omwe amadya zakudya zochepa za zomera.

Apanso, kugoletsa zopindulitsa pazakudya zozikidwa pa mbewu sikungokhudza kuchepetsa zakudya zanyama; zosankha za chakudya ndizofunikira. (Zili ngati keto yoyera motsutsana ndi keto yakuda.) Kafukufuku wina wofalitsidwa mu 2018 muJournal ya American College of Cardiology adasanthula zosankha zamankhwala achimuna ndi achikazi ndipo adapanga cholozera chodyera chomera kuti adziwe momwe thanzi lawo lilili. Zakudya zopatsa thanzi (monga mbewu zonse, zipatso, ndiwo zamasamba, mafuta, mtedza, ndi nyemba) zidapatsidwa zabwino, pomwe zakudya zopanda thanzi (monga zakumwa zotsekemera ndi shuga, tirigu woyengedwa, batala, ndi maswiti, ndi zakudya za nyama ) adalandira zigoli zakumbuyo. Detayo inavumbula kuti chiwerengero chabwino kwambiri chinali chokhudzana ndi chiopsezo chochepa cha matenda a mtima.

Kafukufukuyu akuwonetsa kuti sizokhudza kukhala ndi chakudya chamtundu uliwonse (monga batala la ku France) koma mtundu wazakudya zomwe mumakonda ndizofunika kwambiri. Zakudya zanu zopangidwa ndi mbewu ziyenera kukhalabe ndi mbewu zoyenera monga mbewu zonse, zipatso, ndiwo zamasamba, mafuta, mtedza, ndi nyemba, zomwe zakonzedwa ndikuphika bwino. (Yesani maphikidwe azakudya pazakudya zilizonse patsikuli.)

2. Chiopsezo Chochepera cha Matenda A shuga Awiri

Kudya zakudya zodzazidwa ndi mbewu kungathandizenso kupewa mtundu wachiwiri wa matenda ashuga. Nkhani ya 2017 yofalitsidwa muJournal of Geriatric Cardiology adayang'ana ubwino wa zakudya zomwe zimachokera ku zomera pamtundu wa shuga wa mtundu wa 2 kutengera maphunziro ambiri. M'modzi mwa iwo adasanthula kuchuluka kwa matenda amtundu wa 2 poyerekeza ndi njira zosiyanasiyana zodyera ndipo adapeza kuti sizodziwika bwino pazakudya zomwe zatsika ndi nyama.

Kutengera izi ndi kafukufuku wina wowerengeka womwe wapendedwa pamwambapa, asayansi adazindikira kuti kudya zakudya zopangidwa ndi mbewu kumatha kuthandiza kukana kwa insulin, kulimbikitsa kulemera kwa thupi, kuwonjezera michere ndi tizilombo tating'onoting'ono, kulola kuyanjana kwa chakudya ndi ma microbiome ndikuchepetsa mafuta okhuta . (Zokhudzana: Kodi Zakudya za Keto Zingathandize ndi Matenda a shuga amtundu wa 2?)

3. Kuchepetsa Kuopsa kwa Kunenepa Kwambiri

Mwinamwake mudamvapo kuti chimodzi mwazinthu zazikulu zomwe zimapindulitsa pazakudya zamasamba ndikuchepetsa thupi. Chabwino, kafukufuku wachipatala ndi owonetsetsa akuwonetsa kuti kudya zakudya zochokera ku zomera kungathandize kuchepetsa chiopsezo cha kunenepa kwambiri komanso kunenepa kwambiri - komanso kuthandizira kulimbikitsa kuchepa thupi malinga ndi ndemanga ya 2017 yofalitsidwa muJournal of Geriatric Cardiology.

Chosangalatsa ndichakuti, ngakhale kutsatira zakudya zamasamba kumatha kupewa kunenepa kwambiri komanso kunenepa kwambiri muzaka zapakati, malinga ndi kafukufuku wa 2018 wa European Association for the Study of Obesity - kuwonetsa kuti simuyenera kupita 100 peresenti ya vegan ndipo mutha kuonda. kuphatikizapo mafuta ochepa omwe mumadya.

"Kafukufuku wokhudzana ndi anthu omwe amatsata zakudya zamasamba akuwonetsa kuti ali ndi kunenepa kwambiri komanso kunenepa kwambiri," akuvomereza a Myrdal Miller. (Zogwirizana: Momwe Mungachepetse Kulemera Kwazakudya Zamasamba)

4. Kuchepetsa Kuopsa kwa Khansa

Chakudya chodabwitsa chodyera chomera: Kudya zakudya zopangira mbewu (limodzi ndi machitidwe ena athanzi) zitha kuthandiza kuchepetsa chiopsezo cha khansa.

Kafukufuku wa 2013 wofalitsidwa muKhansa Epidemiology, Biomarkers & Prevention adatsata azimayi okwana 30,000 omwe atha msambo kwa zaka zisanu ndi ziwiri ndipo adapeza kuti azimayi omwe amakhala ndi thupi lolemera, oledzera, komanso omwe amadya kwambiri amakhala olumikizidwa ndi 62% ya khansa ya m'mawere poyerekeza ndi azimayi omwe sanatsatire malangizo atatuwa.

Lipoti la bungwe la American Institute for Cancer Research likugwirizana ndi zimenezi, ndipo linanena kuti kudya zakudya zopatsa thanzi komanso kukhala ndi moyo wathanzi kungateteze 40 peresenti ya odwala khansa. Ndicho chifukwa chake American Institute of Cancer Research (AICR) imalimbikitsa kudya zakudya zopangidwa ndi mbewu, makamaka zipatso, mbewu, nyemba, mtedza, ndi mbewu, ndi zakudya zina zanyama zopewera khansa. Zakudya zamtunduwu zimakuthandizani kuti mupeze zakudya zamatenda zosiyanasiyana monga michere, mavitamini, michere, ndi ma phytochemicals, malinga ndi AICR. AICR ikukulimbikitsani kudzaza mbale yanu ndi 2/3 (kapena kuposa) zakudya zamasamba ndi 1/3 (kapena zochepa) za nsomba, nkhuku kapena nyama, ndi mkaka.

5. Mapindu a Zachilengedwe

Zowona, pali zabwino zambiri zazakudya zochokera ku mbewu m'thupi lanu - koma zitha kukhala ndi tanthauzo lalikulu pa Dziko Lapansi. (Zokhudzana: Umu Ndi Momwe Muyenera Kudya Kuti muchepetse Zomwe Mukuyenda)

"Zimatengera zolowetsa zochepa (madzi, mafuta) kuti apange zakudya zazomera izi, ndipo sizipanga zotuluka ngati manyowa kapena methane zomwe zitha kuwononga chilengedwe," akutero Palmer. "Paulimi wamasiku ano, zokolola zathu zambiri zimapita ku kudyetsa ziweto, pomwe tinkangodya mbewu mwachindunji m'malo modyetsa ziweto komanso nyama." Ichi ndi chimodzi mwazifukwa zomwe Palmer akuti zomwe zimakhudzidwa ndi chilengedwe ndizakudya zanyama zambiri poyerekeza ndi zakudya zazomera.

"Kuphunzira pambuyo pofufuza kwawonetsa kuti omwe amadya mbewu ali ndi zotsika zachilengedwe," akutero. "Izi ndi zoona ponena za mpweya wa carbon, komanso nkhani monga madzi otsetsereka ndi kagwiritsidwe ntchito ka nthaka (kuchuluka kwa malo omwe amafunikira kulima chakudya)." (Muthanso kuchepetsa zovuta zomwe mumadya chifukwa chochepetsa zakudya zanu.)

Musanawononge ziweto zonse, dziwani kuti ulimi wa zomera ndi zinyama ulidi wophatikizika. "Ziweto zimachulukitsa zotsala zomwe zimatsalira pakukonza mbewu, makamaka kutenga zinyalala zomwe zimapangidwa kuchokera ku zakudya zomwe timakonda kudya ndikuzikweza kukhala zakudya zina," akutero Sara Place, Ph.D., director wamkulu wa Sustainable. Kafukufuku Wopanga Ng'ombe. (Zokhudzana: Kulima kwa Biodynamic Ndi Njira Yotsatira Yachilengedwe)

Mwachitsanzo, ku California, kupanga madzi kuchokera ku malalanje kumasiya zipatso zonse (zamkati ndi peel) zikatha kukonzedwa, ndipo zamkati mwa zipatsozi zimadyetsedwa ng'ombe zomwe zimatulutsa ng'ombe ndi mkaka. Zigawo za amondi (gawo la mtedza wozungulira nyama yomwe anthu amadya) amaperekedwanso ku ng'ombe za mkaka, ndikusintha zomwe zingakhale zinyalala kukhala chakudya chopatsa thanzi. Mwadzidzidzi kusankha pakati pa mkaka wa amondi, mkaka wa ng'ombe, ndi madzi a malalanje sikukuwoneka kosiyana.

Momwe Mungayambitsire Chakudya Chopangira Zomera kwa Oyamba

Kuti mupeze phindu lazakudya zochokera ku mbewu ndikuphatikiza zakudya zambiri zopanda nyama pambale yanu, musaganize mopambanitsa. "Ingophatikizaninso mbewu zambiri muzakudya zanu," akutero Gans. "Ndi kupita zosiyanasiyana."

Mwachitsanzo, izi ndi zomwe zakudya zina zopangira zakudya zingawoneke:

• Chakudya cham'mawa chitha kukhala oatmeal ndi nthochi yochepetsedwa kapena zipatso ndi batala wa nati, kapena mazira otsekemera pachotupitsa cha tirigu ndi avocado ndi phwetekere.
• Chakudya chamasana chikhoza kukhala saladi wothiridwa ndi nandolo, quinoa, ndi masamba okazinga, kapena sangweji yopangidwa ndi mkate wathunthu ndi nkhuku yokazinga, hummus, ndi masamba, ndi zipatso za mchere.
• Chakudya chamadzulo chingatanthauze kukwapula chipwirikiti cha veggie ndi tofu usiku wina; chotsatira, kupanga kakang'ono kakang'ono ka filet mignon kapena nsomba inayake yokazinga ndi sipinachi yosungunuka ndi mbatata yatsopano yokazinga.

Pazakudya zokhala ndi mbewu, mutha kupezanso mapuloteni onse omwe mungafune kuchokera kumagwero monga nyemba ndi nyemba, mtedza, mbewu, ndi mbewu zonse monga quinoa ndi mpunga wa bulauni, kafukufuku akuwonetsa. Ingokhalani ndi ndalama zokwanira: Amayi omwe amagwira ntchito amafunikira mapuloteni 0,55 mpaka 0.91 gramu patsiku tsiku lililonse, malinga ndi American College of Sports Medicine. Onetsetsani kuti mumadya zakudya zokhala ndi mapuloteni ambiri mukamachita masewera olimbitsa thupi kuti mumange ndikonzanso, atero a Gans. (Bukhuli likuwonetsani momwe mungapezere zakudya zokwanira zomanga thupi zochokera ku zomera.)

TL; DR: Kuphatikiza zakudya zosiyanasiyana zomwe mumakonda kumakuthandizani kuti mupeze zakudya zonse zomwe mumadya - chifukwa mudzapeza mavitamini, michere, ndi michere yambiri - ndikupangitsa kuti ukhale wosangalatsa kwambiri.

• WolembaToby Amidor
• WolembaPamela O'Brien

Onaninso za