Mkaka Wa Skim Mwapadera Amakakamira Pazifukwa Zambiri Kuposa Chimodzi

Zamkati

• Onaninso za

Mkaka wosalala wakhala ukuwoneka ngati chisankho chodziwikiratu, sichoncho? Lili ndi mavitamini ndi zakudya zofanana ndi mkaka wonse, koma popanda mafuta onse. Ngakhale kuti mwina anthu ambiri amaganiza kwa kanthawi, posachedwapa maphunziro ochuluka akusonyeza kuti mkaka wamafuta onse ndi njira yabwinoko m'malo mopanda mafuta. M'malo mwake, kafukufuku wina akuwonetsa kuti anthu omwe amadya mkaka wokhala ndi mafuta ambiri amalemera pang'ono ndipo ali pachiwopsezo chotenga matenda a shuga, nawonso, malinga ndi kafukufuku watsopano wofalitsidwa m'magaziniyi. Kuzungulira.

Ofufuza a Tuft University adayang'ana mwazi wa akulu 3,333 pazaka 15. Kutembenuka, anthu omwe amamwa mkaka wambiri wamafuta, monga mkaka wathunthu (wodziwika ndi magulu ambiri am'magazi awo) anali ndi chiopsezo chochepa kwambiri cha 46 chodwala matenda ashuga munthawi yophunzira kuposa omwe ali ndi zotsika zazomwe zimayambitsa . Pomwe makina a Bwanji mafuta amachepetsa chiopsezo cha matenda a shuga sichikudziwika, kulumikizana ndikofunikira, ndipo m'njira yosavuta, atha kunena kuti mkaka wamafuta wathunthu umadzaza, chifukwa chake mumadya pang'ono tsiku lonse, ndikudya ma calories ochepa . (Mukufuna zakudya zambiri zathanzi, zonenepa? Yesani Zakudya 11 Zamafuta Apamwamba Izi Zomwe Zakudya Zathanzi Ziyenera Kuphatikizirapo Nthawi Zonse.)

Mkaka wa skim ulinso wokwera pamlingo wa glycemic index (GI) kuposa mkaka wathunthu wokhala ndi mfundo zisanu zolimba, zomwe zitha kufotokozera chifukwa chake zimalumikizidwa ndi chiwopsezo chachikulu cha matenda a shuga. GI ndiyeso ya momwe kagawidwe wam'magazi amawonongeke kukhala shuga mthupi lanu chifukwa chake shuga wanu wamagazi amatuluka kapena kugwa mwachangu. Komanso, kodi mumadziwa kuti kumwa mkaka wocheperako kumakhudzanso khungu lanu? Kafukufuku wa 2007 wofalitsidwa mu American Journal of Clinical Nutrition adapeza kuti chakudya chotsika kwambiri cha GI chitha kuthana ndi ziphuphu, ndipo chakudya chambiri cha GI chingalepheretse kupanga collagen (collagen imakupangitsani kuti muwoneke ngati achichepere).

Komanso amene ali ndi mafuta ambiri ndi Nitin Kumar, MD, dokotala wophunzitsidwa ku Harvard yemwe ali ndi mbiri yabwino pamankhwala onenepa kwambiri, yemwe akuti kafukufuku waposachedwa kwambiri wofalitsidwa mu Kuzungulira "Zikugwirizana ndi zina zomwe zikuwonetsa kusokoneza kwa mafuta a mkaka pa matenda a shuga, ndi kafukufuku wokhudzana ndi matenda a shuga omwe amasonyeza kuti mafuta a mkaka akhoza kugwirizanitsidwa ndi kunenepa pang'ono," kusintha kwakukulu kwa njira kuchokera kwa omwe amalimbikitsa mkaka wa skim-m'ma 80 ndi 90.

Chifukwa chake ndi mkaka wamafuta wathunthu wokhala ndi thupi labwino kwambiri, tikudabwa chifukwa chake malangizo aboma pa MyPlate akadanenabe kuti mkaka wopanda mafuta ambiri ngati gawo la chakudya chopatsa thanzi. "Chidziwitso choyambirira mu Kuzungulira kuphunzira-kuti mafuta amkaka atha kupewa kufalikira kwa matenda ashuga-akuyenera kutsimikiziridwa ndondomeko zisanachitike, "akutero Kumar." [Izi] zitha kugwiritsidwa ntchito kuwongolera maphunziro amtsogolo. "

Sitiyenera kuyembekezera kuti boma lipange kusintha kwakukulu kutengera kafukufuku waung'ono (koma kukula!) ASAP, koma zikuwoneka ngati kukankhira mkaka wodzaza mafuta kuli m'makhadi. "Pali nzeru zambiri zachikhalidwe zokhudzana ndi kuchepa thupi ndi matenda amadzimadzi omwe sakhazikika pa sayansi, ndipo nthano zambiri zidzachotsedwa pomwe mankhwala amakono akuwunikira momwe thupi limagwirira ntchito michere ndikusinthira kusintha kwa zakudya ndi kuwonda, "Kumar akuwonjezera. Chifukwa chake ngakhale simuyenera kuwongolera zakudya zanu nthawi iliyonse mukaphunzira zatsopano, ndizabwino kunena kuti mutha (ndipo muyenera) pitilizani kukhala ndi mozzarella appetizer ndikutsanulira mkaka wamtundu uliwonse womwe mukufuna mu mbale yanu yotsatira. wa oatmeal. Mutha kuyesanso imodzi mwazotsekemera za Chokoleti Zomwe Simungakhulupirire Kuti Ndi Zathanzi.

Onaninso za