Kodi Muyeneradi Kudana Ndi Zakudya Zosinthidwa?

Zamkati

• Kodi Zakudya Zosinthidwa Ndi Ziti?
• Ubwino ndi Kuipa kwa Kukonza
• Kodi Tingachite Kuti Zakudya Zosakaniza Zikhale Bwino?
• Zokuthandizani (Zathanzi) Malangizo Oyenera Kukumbukira
• Onaninso za

Zikafika pama buzzwords mdziko lazakudya (omwe kwenikweni onetsetsani kuti anthu akuyankhula: organic, vegan, carbs, mafuta, gluten), nthawi zambiri pamakhala zambiri kuposa nkhaniyi "ichi ndiye chakudya chopatsa thanzi kuposa zonse" ndipo "ichi ndi choyipa; musadye!" Nthawi zonse pamakhala malo otuwa omwe amasokoneza mzere pakati pa thanzi ndi ayi. Mwina palibe mzere wosokonekera ndipo palibe dera loyera kuposa pankhani yazakudya. Palibe kuchepa kwa nkhani zokalipira chakudya chosinthidwa mwanjira zake zosakhala zachilengedwe, koma zikutanthauza chiyani ndondomeko chakudya, chimodzimodzi? Ndipo ndi zoipa bwanji, kwenikweni? Timafufuza.

Kodi Zakudya Zosinthidwa Ndi Ziti?

Kodi mafuta onunkhira a tchizi ndi mabulosi abuluu owundana amafanana bwanji? Mutha kunena kuti "palibe kanthu, wopusa iwe!" kapena kuganiza kuti ichi ndi mwambi wina. Chowonadi ndi chakuti, zokhwasula-khwasula zamafuta, neon-lalanje ndi zipatso zoziziritsa bwino za-smoothie zonse ndi zakudya zosinthidwa. Yep, US Department of Agriculture (USDA) amatanthauzira zakudya zopangidwa ngati chilichonse chomwe sichiri "chinthu chodyera" chilichonse cha zipatso, nkhumba, tirigu kapena nyama zomwe zasinthidwa munjira YONSE - zomwe zimaphatikizapo mabulosi abulu ozizira, kudula, kudula , ndi kuphika kosavuta komanso kosavuta. Zachidziwikire, izi zimaphatikizira kuphika kwa tchizi ndi ayisikilimu (duh), koma maolivi, mazira, nyemba zamzitini, phala, ufa, ngakhale sipinachi yonyamula matumba nawonso amagwera pansi pa ambulera yotsutsidwa kwambiri.

Chifukwa chake ngakhale tchipisi ta mbatata ndi ma veggies odulidwa kale amatengedwa mwaukadaulo ngati zakudya zosinthidwa, zopatsa thanzi ndizosiyana kwambiri. Kuti zinthu zizimveke bwino kwa ogula (ndikumapeto kwake kuti tidziwe komwe ndalama zathu zambiri zimapita), a Jennifer Poti, Ph.D., pulofesa wothandizira pakufufuza ku University of North Carolina ku Chapel Hill adasankha zakudya zopangidwa kukhala magulu angapo osiyanasiyana. Zotsatira, zomwe zidasindikizidwa muThe American Journal of Clinical Nutrition, adawonetsa kuti poyerekeza zakudya, "zakudya zopangidwa kwambiri zinali ndi mafuta ambiri, shuga, ndi sodium." Kutanthauzira chakudya chomwe chakonzedwa ndi mtundu wake wathanzi sikuyenera kutha pomwepo. "Zakudya zopangidwa ndimatanthawuzo ambiri omwe amagwiritsidwa ntchito kutanthauza zinthu monga tchipisi ndi soda, koma chakudya chosinthidwa sichinthu chongokhala tchipisi ndi soda," akutero Poti.

Mwachidziwitso, kafukufukuyu adayika zakudya zamtunduwu zomwe zidasinthidwa ndi mankhwala, komanso zakudya monga mkate woyera ndi maswiti, m'gulu lazakudya zokonzedwa kwambiri. Izi ndi zakudya zoyipa-zopangidwa ndi ultra-processed zomwe sizimapereka phindu lenileni lazakudya, komanso zotsatira zoyipa zambiri. Nthawi zambiri amakhala ndi zopatsa mphamvu, shuga, ndi / kapena sodium. (Zakudya zosinthidwa zingakupangitseni kukhala osasangalala.)

Nanga bwanji chakudya chonse chomwe chimagwera penapake pakati pa ma bagged kale (ochepera pang'ono) ndi Twinkies (opangidwa kwambiri)? Pazolinga za kafukufukuyu Poti adafotokozera zakudya zophatikizira zomwe zidasinthidwa, monga ufa, monga zopangidwa zoyambirira, ndi zakudya zosakaniza zosakaniza ndi zowonjezera, monga zipatso zamzitini, momwe zimasinthidwa moyenera.

Ubwino ndi Kuipa kwa Kukonza

Ngati sizinakudabwitsani kuti yoghurt yomwe mumakonda kapena masamba owuma amatengedwa kuti ndi okonzedwa, nanga bwanji tikakuuzani kuti nthawi zina kukonza ndi njira yanzeru, yotetezeka komanso yathanzi? Mwati bwanji?!

“Kukonza chakudya n’kofunika kuti tipeze chakudya chodalirika, kupirira kuti tizitha kuchipeza chaka chonse posatengera nyengo,” adatero Poti.

Makapu a zipatso, mwachitsanzo, amapakidwa ndi madzi kuti asunge kutsitsimuka kwawo - simungatenge mapichesi atsopano, osasiya malalanje a Mandarin, m'gawo lazokolola nthawi yachisanu. Madzi awa atha kukhala madzi ndi zotsekemera zachilengedwe, kapena atha kukhala ndi madzi ambiri a chimanga a fructose osiyana ndi thanzi, inde, koma onse amateteza.

Ndipo ndiyo njira yomata, nthawi zina ndi mchere ngati chosungira chomwe chimalola nyemba zobiriwira zam'chitini (kapena chimanga, nyemba za pinto, nandolo, kaloti, mungazitchule) kukhalabe alumali okhazikika komanso otetezeka kudya. Inde, izi zikutanthauza kuti chakudya cham'chitini chikhoza kukhala chochuluka mu sodium (chomwe chimachititsa kuti chakudya chisasunthike), koma ndi choipa chofunikira kuti ogula azitha kupeza masamba omwe sangapezeke.

Chifukwa chakuti zakudya zophikidwa bwino zimapangitsa moyo kukhala wosavuta sizimawapangitsa kukhala zisankho zopanda thanzi, akutero Bonnie Taub-Dix, RD, wolemba mabuku. Werengani Izi Musanadye, komanso wopanga betterthandieting.com. "Pali zakudya zina zomwe sizingakonzedwe mwanjira ina iliyonse," akutero. "Simukanatha kutola phesi la tirigu ndikudya. Ngati mukufuna mkate, muyenera kuukonza." Palibe chinthu chonga mkate wapafamu, zambiri zakusankha chabwino okoma mtima buledi (ufa wambiri komanso ufa wothira pang'ono, ufa wopindulitsa) kuposa kupewa mkate kwathunthu. (M'malo mwake, pali zifukwa khumi zomwe simuyenera kudziimba mlandu mukamadya mkate.)

Zakudya zina zopangidwa monga tomato, ndizabwino kwa inu pambuyo izo zasinthidwa. Mwachitsanzo, tomato wam'zitini, kapena phala la phwetekere, ali ndi lycopene yambiri kuposa anzawo atsopano chifukwa kuphika kumawonjezera mulingo wolimbana ndi khansa. Kuphatikiza apo, mafuta opezeka muzinthu izi amathandizira kuyamwa kwa carotenoid m'thupi, akuwonjezera Taub-Dix. Chakudya china chopangidwa bwino pokonzedwa? Yogurt. "Pali zikhalidwe zomwe zimawonjezeredwa ku yogurt kuti zithandizire kusunga kashiamu ndi mapuloteni, komanso kulimbikitsa chitetezo cha mthupi komanso thanzi la mafupa," akutero.

Zotsika zazakudya zopangidwa zimakulitsa kwambiri, monga momwe zimakhalira ndi zinthu monga chakudya chamadzulo ndi mipiringidzo ya granola. Zakudya zozizira ndi granola mipiringidzo nthawi zambiri zimadziwonetsera ngati zosankha zabwino pazakudya zawo kapena ma calorie, koma mukaunjikira msuzi wodzaza ndi mchere kapena kuponyera shuga wambiri momwe mungathere, imeneyo ndi nkhani ina. "Mabala ena a granola ali ndi mapuloteni ambiri, koma ena amakhala ndi maswiti," atero a Taub-Dix. Zikatero, vuto silikhala gawo lokonzekera; ndiko kuwonjezera magawo chikwi a shuga.

Kodi Tingachite Kuti Zakudya Zosakaniza Zikhale Bwino?

Ngakhale mbiri yoipayi, kufunikira kwa zakudya zokonzeka kudya izi sizikuwoneka kuti kukucheperachepera posachedwa. Kafukufuku wa Poti akuwonetsa kuti kuyambira 2000-2012 anthu aku America omwe amagula zakudya zokonzedwa bwino komanso zakumwa sizinagwerepo kuposa 44 peresenti ya zomwe amagula m'sitolo. Komanso, zakudya zosasinthidwa ndi zochepa zomwe sizinasinthidwe sizinakwere pamwamba pa 14 peresenti nthawi yomweyo. Ndizomveka kunena kuti kuyeretsa zakudya zaku America kungatenge nthawi, ndiye kodi pali chilichonse chomwe chingachitike kuti zakudya zosinthidwa zikhale zabwino pakadali pano?

"Ponseponse tikayerekeza zakudya zopatsa thanzi, zakudya zophikidwa kwambiri zimakhala ndi mafuta ambiri, shuga, ndi sodium, koma siziyenera kukhala choncho," akutero Poti. "Sikuti zakudya zopangidwa kwambiri zimayenera kukhala zopanda thanzi, ndikuti zomwe zikugulidwa sizili ndi thanzi labwino."

Kuchepetsa sodium kumawoneka ngati malo abwino kuyamba, pomwe CDC idanenanso kuti mwa anthu pafupifupi 15,000 omwe adatenga nawo gawo, 89% ya achikulire (90 peresenti ya ana) adadutsa omwe adalandira sodium yochepera 2,300 mg patsiku. Mosadabwitsa, Malangizo a Zakudya Zakudya ku USDA a 2015-2020 ananenanso kuti "sodium yambiri yomwe imagwiritsidwa ntchito ku United States imachokera ku mchere womwe umawonjezeredwa pokonza chakudya ndikukonzekera."

Ngakhale machenjezo akuti sodium imakulitsa kuthamanga kwa magazi, chifukwa chake, chiwopsezo cha matenda oopsa kwambiri ndi zina zokhudzana ndi mtima, kuchuluka kwa anthu aku America komanso kuchuluka kwa sodium sikunasinthe kwambiri pazaka khumi zapitazi, malinga ndi CDC. Zolakwa zazikulu zimaphatikizapo mkate, nyama zopatsa, pizza, nkhuku, msuzi, tchizi, mbale za pasitala, ndi zakudya zopatsa thanzi. (Koma samalani ndi zakudya izi ngati zodzaza ndi sodium ngati msuzi wa soya.)

Zokuthandizani (Zathanzi) Malangizo Oyenera Kukumbukira

Ndikusintha kosiyanasiyana, zilembo zonse zomwe zimafuula kuti "GMO-free" kapena "palibe zotetezera zomwe zawonjezedwa," kupanga chisankho choyenera pazosankha zopanda malire (mwawona gawo la yogati posachedwa?) Kungakhale kovuta kunena pang'ono. "Ndikusankha zakudya zopangidwa bwino, osaziopa," akutero Taub-Dix.

Nazi zina zomwe muyenera kukumbukira:

Werengani chizindikirocho

"Simuyenera kutenga malo ogulitsira ngati laibulale," akutero Taub-Dix. "Koma khalani ndi nthawi yopanga mndandanda wazakudya zodalirika-zopatsa thanzi zomwe banja lanu limakonda ndikukhala ndi moyo wanu." Chinthu chimodzi choyenera kuzindikira ngakhale: Zosakaniza mindandanda ikhoza kunyenga. Mndandanda wautali sukutanthauza kuti chakudya ndi chopanda thanzi (mwachitsanzo, mkate wa tirigu wambiri wodzaza ndi zinthu monga mbewu za fulakesi, oats, quinoa, ndi mbewu za dzungu). Ngakhale mndandanda waufupi sumangowonetsa kusankha kwabwino (mwachitsanzo, madzi a zipatso a shuga).

Ganizirani mkati mwa bokosi

Anthu ambiri amakhulupirira kuti kugula malo ozungulira golosale kumabweretsa chakudya chathanzi m'ngolo yanu mukafika potuluka. Ndipo ngakhale pafupifupi magulu onse azakudya omwe amapanga maziko a chakudya chopatsa thanzi, (masamba, zipatso, mkaka, nyama, ndi nsomba) asungidwa m'mphepete mwa misika yambiri, pali zakudya zamtengo wapatali pakati sungani zomwe mwina mungasowe. Lembani ayisikilimu mu gawo lachisanu, ndipo mutenge thumba la nandolo zobiriwira, ndikudumphira palimodzi palimodzi (chifukwa chiyani tchipisi timatenga mpata wonse, btw ?!) posaka oats odulidwa achitsulo m'malo mwake.

Samalani shuga

"Shuga ndiwodzibisa," akutero Taub-Dix. "Zabisika muzakudya pansi pa mayina osiyanasiyana-madzi a nzimbe, dextrose, shuga, madzi a chimanga a fructose, agave." Kungoyang'ana magalamu onse a shuga sikungapusitsenso, chifukwa mkaka wambiri umakhala ndi shuga wachilengedwe chifukwa cha lactose. Ngakhale kuti nthawi zambiri zimakhala zolimba ndi mavitamini ofunikira, chimanga chimathanso kukhala pamodzi ndi ophwanya shuga. (PS Kodi shuga imayambitsadi khansa?)

Kukula kwa gawo ndikofunikabe

Chifukwa chake mwapeza chikwama cha tchipisi chophika chomwe chilibe mbatata zokhazokha komanso kupukuta mchere wamchere. Pepani kukhala onyamula uthenga woyipa, koma izi sizitanthauza kuti mutha kumeza thumba lonse. "Osangoganizira chabe chifukwa chakuti sanakonzedwe bwino, kuti ilibe ma calories ambiri," akutero Taub-Dix. Ma calories ndi ma calories mosasamala kanthu momwe angasinthidwe (kapena ayi).

Sinthani pang'ono kunyumba

Nyemba zamzitini zimakhala ndi ulusi wambiri, cholesterol yotsika, yosavuta kusunga, ndipo imakhala ndi nthawi yayitali. Kukonzekera sikuyenera kukupangitsani kukhala kutali ndi zinthu zabwinozi (oh hai, chilombo chodyera chamadzulo chamlungu), koma pali gawo losavuta lomwe mwina mukuyiwala lomwe limapangitsa nyemba ndi zakudya zina zamzitini kukhala zathanzi nthawi yomweyo. Muzimutsuka musanadye. Malinga ndi Taub-Dix, pongotsuka chakudya cham'chitini kawiri (mukuchotsa madzi a m'zitini), mutha kuchepetsa kuchuluka kwa sodium ndi pafupifupi 40 peresenti.

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