Kafukufuku 16 pa Zakudya Zamasamba - Kodi Zimagwiradi Ntchito?

Zamkati

• Maphunziro
• Kuchepetsa thupi
• Magazi a shuga m'magazi komanso chidwi cha insulin
• LDL, HDL, ndi cholesterol yonse
• Njala ndi kukhuta
• Zizindikiro za nyamakazi
• Mfundo yofunika

Zakudya zamasamba zikukula kutchuka pazifukwa zathanzi komanso zachilengedwe.

Amati amapereka zabwino zosiyanasiyana zaumoyo, kuyambira kuwonda ndi kuchepetsa shuga m'magazi mpaka kupewa matenda amtima, khansa, komanso kufa msanga.

Maphunziro owongoleredwa mwachisawawa ndi njira yodalirika yosonkhanitsira umboni pazakudya.

Nkhaniyi ikufufuza kafukufuku 16 wowongoleredwa kuti muwone momwe zakudya zamatenda zingakhudzire thanzi lanu.

Maphunziro

1. Wang, F. ndi al. Zotsatira Zakudya Zamasamba Pamagazi a Lipids: Kuwunika Mwadongosolo ndi Kufufuza Meta-Mayeso Othandizidwa Okhazikika.Zolemba za American Heart Association, 2015.

Zambiri: Kuwunika kumeneku kunaphatikizira ophunzira 832. Inayang'ana maphunziro 11 a zakudya zamasamba, zisanu ndi ziwiri zomwe zinali zamasamba. Kafukufuku aliyense wazakudya zamasamba anali ndi gulu lolamulira. Maphunzirowa adatenga milungu itatu mpaka miyezi 18.

Ofufuzawo adawunika kusintha kwa:

• cholesterol yonse
• otsika kwambiri lipoprotein (LDL) cholesterol "choyipa"
• mkulu-osalimba lipoprotein (HDL) "wabwino" mafuta m'thupi
• cholesterol chopanda HDL
• magulu a triglyceride

Zotsatira: Zakudya zamasamba zimachepetsa mafuta onse a cholesterol kuposa zakudya zowongolera, koma sizinakhudze milingo ya triglyceride yamagazi. Zomwe anapezazi sizinatanthauze makamaka zakudya zamasamba.

Zakudya zamasamba zimatsitsa kuchuluka kwamagazi, LDL (zoyipa), HDL (zabwino), komanso cholesterol chosakhala HDL kuposa momwe mungayang'anire. Sizikudziwika ngati zakudya zamasamba zimakhudzanso chimodzimodzi.

2. Macknin, M. et al. Zakudya Zokhazikitsidwa ndi Zomera, Zosawonjezera Mafuta kapena American Heart Association: Zomwe Zimakhudza Mavuto A Mtima Mwa Ana Olemera Omwe Ali ndi Hypercholesterolemia ndi Makolo Awo.Journal ya Ana, 2015.

Zambiri: Kafukufukuyu anaphatikiza ana 30 omwe ali ndi kunenepa kwambiri komanso kuchuluka kwama cholesterol mokwanira komanso makolo awo. Awiriwo adatsata zakudya zamasamba kapena zakudya za American Heart Association (AHA) milungu 4.

Magulu onse awiriwa amapita kumakalasi sabata iliyonse komanso maphunziro ophika omwe amadalira zakudya zawo.

Zotsatira: Zakudya zonse za kalori zidagwa kwambiri m'magulu onse azakudya.

Ana ndi makolo omwe amatsata zakudya zamasamba amadya mapuloteni ochepa, cholesterol, mafuta okhutira, vitamini D, ndi vitamini B12. Amadyanso ma carbs ndi ma fiber ambiri kuposa omwe ali mgulu la AHA.

Ana omwe amatsatira zakudya zamasamba amataya makilogalamu 6.7 (3.1 kg), pafupifupi, panthawi yophunzira.Izi zinali 197% kuposa kulemera komwe kunatayika ndi omwe anali mgulu la AHA.

Kumapeto kwa kafukufukuyu, ana omwe amadya zakudya zamasamba amakhala ndi index yotsika kwambiri ya thupi (BMI) kuposa omwe amatsata zakudya za AHA.

Makolo m'magulu a vegan anali ndi avareji ya 0.16% yotsika HbA1c, muyeso woyang'anira shuga wamagazi. Amakhalanso ndi cholesterol yotsika ndi LDL (yoyipa) kuposa omwe amadya AHA.

Zakudya zonsezi zimachepetsa chiopsezo cha matenda amtima mwa ana ndi akulu. Komabe, zakudya zamasamba zinkakhudza kwambiri kulemera kwa ana komanso cholesterol ya makolo ndi shuga m'magazi.

3. Mishra, S. et al. Kuyesedwa kosiyanasiyana kosasinthika kwamapulogalamu azakudya zopewera kubzala kuti achepetse kulemera kwa thupi ndi chiwopsezo cha mtima pamakampani: Kafukufuku wa GEICO.European Journal of Clinical Nutrition, 2013.

Zambiri: Ofufuzawo adalemba omwe akutenga nawo mbali 291 kuchokera m'maofesi 10 a GEICO. Ofesi iliyonse idalumikizidwa ndi ina, ndipo ogwira ntchito pamalo aliwonse ophatikizana ankatsata zakudya zopanda mafuta kapena zakudya zowongolera kwa milungu 18.

Ophunzira nawo mgulu la vegan amalandila magulu othandizira mlungu uliwonse motsogozedwa ndi katswiri wazakudya. Amatenga vitamini B12 yowonjezera tsiku lililonse ndipo amalimbikitsidwa kuti azikonda zakudya zochepa za glycemic index.

Ochita nawo gulu lolamulira sanasinthe pazakudya ndipo sanapite nawo pagulu lothandizira sabata lililonse.

Zotsatira: Gulu la vegan lidadya ma fiber ambiri komanso mafuta ochepa, mafuta okwanira, ndi cholesterol kuposa gulu loyang'anira.

Ophunzira omwe adatsata zakudya zosadyedwa pamasabata a 18 adataya mapaundi 9.5 (4.3 kg), poyerekeza ndi mapaundi 0.2 (0.1 kg) pagulu lolamulira.

Kuchuluka kwa mafuta ndi cholesterol ya LDL (yoyipa) yotsika ndi 8 mg / dL pagulu la vegan, poyerekeza ndi pafupifupi kusintha kulikonse m'magulu olamulira.

Ma cholesterol a HDL (abwino) ndi triglyceride onse adachulukirachulukira m'magulu a vegan kuposa gulu lolamulira.

Mulingo wa HbA1c watsika ndi 0.7% pagulu la vegan, poyerekeza ndi 0.1% pagulu lolamulira.

Ophunzira m'magulu a vegan adataya thupi. Anasinthanso cholesterol yawo yamagazi ndi shuga m'magazi poyerekeza ndi omwe amatsata zakudya zowongolera.

4. Barnard, N. D. ndi al. American Journal of Medicine, 2005.

Zambiri: Kafukufukuyu anali okhudza akazi 64 omwe anali onenepa kwambiri ndipo anali asanakwane msambo. Amatsata wosadyera mafuta ambiri kapena zakudya zochepa zowongolera mafuta kutengera malangizo a National Cholesterol Education Program (NCEP) kwamasabata 14.

Panalibe zoletsa kalori, ndipo magulu onsewa adalimbikitsidwa kudya mpaka atakhuta. Ophunzira adakonza chakudya chawo ndipo adakhala nawo pagawo lothandizira sabata sabata yonseyi.

Zotsatira: Ngakhale panalibe choletsa kalori, magulu onse awiriwa amadya zopatsa mphamvu pafupifupi 350 patsiku. Gulu la vegan lidadya zochepa zomanga thupi, mafuta, ndi cholesterol komanso zowonjezera kuposa gulu la zakudya za NCEP.

Ophunzira mgulu la vegan adataya pafupifupi mapaundi a 12.8, 5.8 kg, poyerekeza ndi mapaundi a 8.4 (3.8 kg) mwa omwe amatsata zakudya za NCEP. Kusintha kwa BMI ndi kuzungulira m'chiuno kunalinso kokulirapo m'magulu a vegan.

Kuchuluka kwa shuga m'magazi, kusala kudya kwa insulin, komanso kuzindikira kwa insulin kumayenda bwino kwambiri kwa onse.

Zakudya zonse ziwirizi zimapangitsa kuti shuga azisamalidwa bwino. Komabe, zakudya zopanda mafuta ambiri zimathandizira ophunzira kuti achepetse kunenepa kwambiri kuposa chakudya chamafuta ochepa a NCEP.

5. Turner-McGrievy, G. M. et al. Kuyesa Kwazaka Zakale Zakale Zoyeserera Kuyerekeza Chakudya cha Vegan ndi Chakudya Chochepa Chotsika Mafuta.Kunenepa kwambiri, 2007.

Zambiri: Atamaliza kafukufukuyu pamwambapa, ofufuzawo adapitiliza kuyesa 62 ya omwe adatenga nawo gawo pazaka 2. Mchigawo chino, ophunzira 34 adalandira chithandizo chotsatira chaka chimodzi, koma enawo sanalandire thandizo.

Panalibe zolinga zoletsa kalori, ndipo magulu onsewa anapitiliza kudya mpaka kukhuta.

Zotsatira: Omwe anali mgulu la vegan adataya pafupifupi mapaundi a 10.8 (4.9 kg) patatha chaka chimodzi, poyerekeza ndi mapaundi 4 (1.8 kg) mgulu la NCEP.

Chaka chotsatira, magulu onse awiriwa adayambiranso kulemera. Pambuyo pazaka ziwiri, kulemera kwake kunali 6.8 mapaundi (3.1 kg) pagulu la vegan ndi 1.8 mapaundi (0.8 kg) mgulu la NCEP.

Mosasamala kanthu za gawo lazakudya, azimayi omwe amalandila magawo amothandizirana ndi gulu adachepetsa kwambiri kuposa omwe sanalandire.

Amayi omwe ali ndi zakudya zopanda mafuta ambiri amataya thupi pambuyo pa zaka 1 ndi 2, poyerekeza ndi omwe amatsata zakudya zamafuta ochepa. Komanso, omwe amalandila chithandizo chamagulu amachepetsa kwambiri ndikupezanso ochepa.

6. Barnard, ND ndi al. Zakudya Zakudya Zam'madzi Zotsika Zabwino Zimathandizira Kuwonjezeka kwa Glycemic ndi Mavuto Amatenda Amtima Pazoyeserera Zachipatala Mwa Anthu Omwe Ali Ndi Matenda A shuga Awiri.Chisamaliro cha shuga, 2006.

Zambiri: Ofufuzawo adalemba omwe akutenga nawo gawo 99 omwe ali ndi matenda amtundu wa 2 ndikufanana nawo kutengera magulu awo a HbA1c.

Asayansiwo adapatsa maanja awiriwa kuti azitsatira zakudya zopanda mafuta kapena zakudya zochokera ku 2003 American Diabetes Association (ADA) kwa milungu 22.

Panalibe zoletsa pakukula kwamitundu, kudya ma calorie, ndi ma carbs pazakudya za vegan. Omwe adya zakudya za ADA adafunsidwa kuti achepetse kudya kwawo kalori ndi 500-1,000 calories patsiku.

Aliyense adalandira chowonjezera cha vitamini B12. Mowa umangokhala umodzi wokha patsiku kwa azimayi komanso magawo awiri patsiku amuna.

Onse omwe adatenga nawo gawo adayambanso kuchita nawo gawo limodzi ndi munthu wololera wololeza zakudya ndipo amapita kumisonkhano yamagulu yama sabata sabata yonseyi.

Zotsatira: Magulu onsewa amadya zopatsa mphamvu pafupifupi 400 patsiku, ngakhale ndi gulu la ADA lokha lomwe linali ndi malangizo otero.

Onse omwe adatenga nawo gawo adachepetsa kudya kwawo kwa protein ndi mafuta, koma omwe ali mgulu la vegan adadya 152% carbs ochulukirapo kuposa gulu la ADA.

Ophunzira omwe adadya zakudya zamasamba amawonjezeranso zakudya zawo, pomwe kuchuluka kwa fiber zomwe zidagwiritsidwa ntchito ndi omwe ali mgulu la ADA sizinasinthe.

Pambuyo pa masabata 22, gululi lidataya makilogalamu 5.8. Uku kunali kulemera 134% kuposa kulemera kwapakati pagulu la ADA.

Mafuta onse a cholesterol, LDL (oyipa), ndi HDL (abwino) cholesterol onse adagwera m'magulu onse awiriwa.

Komabe, mgulu la vegan, milingo ya HbA1c idatsika ndi mfundo 0.96. Izi zinali 71% kuposa milingo ya omwe adatenga nawo gawo a ADA.

Chithunzichi pansipa chikuwonetsa kusintha kwa HbA1c m'magulu azakudya zamasamba (buluu) ndi magulu azakudya a ADA (ofiira).

Zotsatira:

Zakudya zonse ziwirizi zidathandizira omwe akutenga nawo mbali kuti achepetse thupi ndikuwonjezera kuchuluka kwa shuga m'magazi komanso cholesterol. Komabe, iwo omwe amadya zakudya zamasamba adachepetsa kwambiri kuwonda ndi shuga wamagazi kuposa omwe amatsata zakudya za ADA.

7. Barnard, ND ndi al. Zakudya zamafuta ochepa zamafuta ochepa komanso zakudya wamba za matenda ashuga pochiza matenda amtundu wa 2: mayeso azachipatala, olamulidwa, a 74-wk.American Journal of Clinical Nutrition, 2009.

Zambiri: Ofufuzawo adatsata omwe adachita nawo kafukufukuyu kwamasabata ena 52.

Zotsatira: Pakutha pa kuphunzira kwamasabata 74, omwe anali nawo mgulu la vegan adachepetsa mankhwala awo ashuga, poyerekeza ndi anthu 10 mgulu la ADA. Mulingo wa HbA1c udagwera kwambiri pagulu la vegan.

Ophunzira mgulu la vegan nawonso adataya mapaundi 3 (1.4 kg) olemera kwambiri kuposa omwe amadya zakudya za ADA, koma kusiyana kwake sikunali kofunikira.

Kuphatikiza apo, LDL (yoyipa) komanso kuchuluka kwama cholesterol monse kudagwa ndi 10.1-13.6 mg / dL zochulukirapo m'magulu a vegan kuposa gulu la ADA.

Zotsatira:

Zakudya zonse ziwirizi zimathandizira shuga ndi magazi m'magazi mwa anthu omwe ali ndi matenda amtundu wa 2, koma zomwe zimakhudza kwambiri zakudya zamasamba. Zakudya zonse ziwirizi zidathandizira kuchepa thupi. Kusiyanitsa pakati pa zakudya sikunali kofunikira.

8. Nicholson, A. S. et al. Njira Zodzitetezera, 1999.

Zambiri: Anthu khumi ndi mmodzi omwe ali ndi matenda ashuga amtundu wa 2 adatsata zakudya zamafuta ochepa kapena zakudya zamafuta ochepa kwamasabata 12.

Onse omwe atenga nawo mbali adapatsidwa chakudya chamasana ndi chakudya chamadzulo malinga ndi momwe amadyera. Ophunzira amathanso kusankha kuphika zakudya zawo ngati angafune, koma ambiri amagwiritsa ntchito njira yodyera.

Zakudya zamasamba zimakhala ndi mafuta ochepa, ndipo omwe amatenga nawo mbali amadya pafupifupi ma calories ochepa 150 pachakudya kuposa omwe amadya.

Ophunzira onse adachita nawo gawo loyambira theka la masiku, komanso magawo azigawo sabata iliyonse kuphunzira.

Zotsatira: Mu gulu la vegan, kusala kwa magazi m'magazi kunagwa ndi 28%, poyerekeza ndi kutsika kwa 12% mwa iwo omwe amatsata zakudya wamba zamafuta.

Anthu omwe amadya vegan adatayikiranso pafupifupi mapaundi a 15.8 kupitilira milungu 12. Omwe amadya zakudya wamba adataya avareji ya mapaundi 8.4.

Panalibe kusiyanasiyana kwama cholesterol ndi LDL (oyipa), koma ma cholesterol a HDL (abwino) adagwera mgulu la vegan.

Zakudya zamafuta ochepa zamafuta zimathandizira kuchepetsa kusala kwa magazi m'magazi ndikuthandizira anthu kuti achepetse kunenepa kuposa chakudya chamafuta ochepa.

9. Turner-McGrievy, G. M. et al. Kafukufuku Wazakudya, 2014.

Zambiri: Amayi khumi ndi asanu ndi atatu azimayi onenepa kwambiri kapena onenepa kwambiri komanso polycystic ovarian syndrome (PCOS) adatsata zakudya zamafuta ochepa kapena zakudya zochepa za kalori kwa miyezi 6. Panalinso mwayi wosankha nawo nawo gulu lothandizira la Facebook.

Zotsatira: Omwe ali mgulu la vegan adataya thupi lonse la 1.8% m'miyezi itatu yoyambirira, pomwe omwe ali mgulu lama kalori ochepa sanatope. Komabe, panalibe kusiyana kwakukulu pakatha miyezi 6.

Kuphatikiza apo, omwe akutenga nawo gawo lalikulu pagulu lothandizira la Facebook adachepetsa kuposa omwe sanachite nawo.

Anthu omwe amatsata zakudya zamasamba amadya pafupifupi 265 ma calories ochepa kuposa omwe amadya zakudya zochepa, ngakhale alibe choletsa kalori.

Ophunzira mgulu la vegan amadyanso mapuloteni ochepa, mafuta ochepa, komanso ma carbs ambiri kuposa omwe amatsata zakudya zochepa.

Palibe kusiyana komwe kunawonedwa pakubereka kapena zofananira ndi PCOS pakati pamagulu awiriwa.

Zakudya zamasamba zingathandize kuchepetsa kudya kwa kalori, ngakhale popanda cholinga choletsa ma kalori. Zitha kuthandizanso akazi omwe ali ndi PCOS kuchepa thupi.

10. Turner-McGrievy, G. M. et al. Zakudya zabwino, 2015.

Zambiri: Akuluakulu makumi asanu onenepa kwambiri adatsata umodzi mwa mafuta asanu otsika, otsika glycemic index kwa miyezi 6. Zakudyazo mwina zinali zamasamba, zamasamba, zamasamba-zamasamba, zamasamba ochepa, kapena zamatsenga.

Katswiri wolemba zamankhwala adalembetsa nawo omwe adatenga nawo gawo pazakudya zawo ndikuwalimbikitsa kuti asachepetse chakudya chomwe chapangidwa kale komanso mwachangu.

Onse omwe atenga nawo mbali, kupatula omwe ali mgulu lazakudya zamtendere, amapita kumisonkhano yamagulu sabata iliyonse. Gulu la omnivore limapita kumisonkhano yamwezi uliwonse ndipo limalandila zofananira zofananira kudzera maimelo sabata iliyonse m'malo mwake.

Onse omwe adatenga nawo gawo adadya vitamini B12 tsiku lililonse ndipo anali ndi mwayi wopeza magulu azinsinsi a Facebook.

Zotsatira: Omwe atenga nawo gawo mgulu la vegan adataya pafupifupi 7.5% ya thupi lawo, lomwe linali lalikulu kwambiri m'magulu onse. Poyerekeza, omwe ali mgululi omnivore adangotaya 3.1% yokha.

Poyerekeza ndi gulu la omnivore, gulu la vegan lidadya ma carbs ambiri, ma calories ochepa, komanso mafuta ochepa, ngakhale alibe zolinga za kalori kapena zoletsa mafuta.

Kulowa kwa mapuloteni sikunali kosiyana kwambiri pakati pamagulu.

Zakudya zamasamba zitha kukhala zothandiza kwambiri kuti muchepetse kunenepa kuposa zakudya zamasamba, zamasamba, zamasamba ochepa, kapena zamasamba.

11. Lee, YM. et al. Zotsatira za Zakudya Zakudya Zakudya Zam'madzi za Brown Rice ndi Zakudya Zosiyanasiyana za Ashuga pa Glycemic Control of Patients with Type 2 Diabetes: A 12-Week Randomized Clinical Trial.MALO OYAMBA, 2016.

Zambiri: Pakafukufukuyu, anthu a 106 omwe ali ndi matenda a shuga amtundu wa 2 adatsata zakudya zamasamba kapena zakudya zodziwika bwino zomwe Korea Diabetes Association (KDA) idachita kwa milungu 12.

Panalibe choletsa kudya kalori pagulu lililonse.

Zotsatira: Ophunzira nawo gulu la vegan amadya ma calories ochepa ochepera 60 patsiku, poyerekeza ndi gulu wamba lazakudya.

Magawo a HbA1c adatsika m'magulu onse awiriwa. Komabe, iwo omwe ali mgulu la vegan adachepetsa milingo yawo ndi 0.3-0.6% kuposa gulu wamba lazakudya.

Chosangalatsa ndichakuti, BMI ndi chiuno chozungulira chidangotsika pagulu la vegan.

Panalibe kusintha kwakukulu pamatenda a magazi kapena m'magazi m'magazi.

Zakudya zonse ziwirizi zimathandizira pakuwongolera shuga wamagazi, koma zakudya zamasamba zimakhudza kwambiri kuposa zakudya wamba. Zakudya zamasamba zinkathandizanso kwambiri kuchepetsa BMI ndi chiuno chozungulira.

12. Belinova, L. et al. Kusiyanasiyana Kwazovuta Zazakudya Zakudya Zakudya Zoyambitsidwa ndi Zakudya Zam'madzi Zosiyanasiyana Poyankha M'magazi Am'mimba Mwa Ophunzira Omwe Akuvutika Ndi Mtundu Wachiwiri Wa Matenda A shuga ndi Njira Zoyendetsera Thanzi Lanu: Kafukufuku Wopangika Wopangika.MALO OYAMBA, 2014.

Zambiri: Anthu makumi asanu omwe ali ndi matenda ashuga amtundu wa 2 komanso 50 opanda matenda a shuga amadya protein kapena mafuta okhuta a nyama yankhumba kapena burger wa carb wolemera wachibale.

Ofufuzawo anayeza kuchuluka kwa shuga, insulin, triglycerides, mafuta amchere aulere, mahomoni am'mimba, komanso ma oxidative opanikizika musanadye mpaka mphindi 180 mutatha kudya.

Zotsatira: Zakudya zonse ziwirizi zimapereka mayankho ofanana shuga m'magazi onse m'magulu onse a 180.

Magulu a insulin adakhala okwera kwakanthawi yayitali atatha kudya nyama kuposa chakudya cha vegan, ngakhale atakhala ndi matenda ashuga.

Magulu a Triglyceride adadzuka, ndipo mafuta aulere adagwa pambuyo poti nyama idye. Izi zidachitika m'magulu onse awiriwa, koma kusiyana kwake kunali kwakukulu mwa iwo omwe ali ndi matenda ashuga.

Chakudya cha nyama chidapangitsa kuchepa kwakukulu kwa mahomoni amanjala kuposa omwe amadya vegan, koma mwa omwe ali ndi thanzi labwino. Mwa iwo omwe ali ndi matenda ashuga, ma ghrelin anali ofanana pambuyo pa mitundu yonse iwiri ya chakudya.

Mwa iwo omwe ali ndi matenda ashuga, zipsera zamavuto owononga maselo omwe adasokonekera zimadzuka kwambiri pambuyo pa chakudya cham'thupi kuposa pambuyo pa chakudya chodyera.

Omwe alibe matenda ashuga adakula kuchuluka kwa antioxidant atatha kudya vegan.

Mwa anthu athanzi, zakudya zamasamba sizingathandize kwenikweni kuchepetsa njala koma bwino pakukulitsa zochita za antioxidant. Zakudya zanyama nthawi zambiri zimayambitsa kupsinjika kwa okosijeni mwa anthu omwe ali ndi matenda ashuga. Izi zitha kubweretsa kufunikira kwakukulu kwa insulin.

13. Neacsu, M. et al. American Journal of Clinical Nutrition, 2014.

Zambiri: Amuna makumi awiri omwe ali ndi kunenepa kwambiri amatsata zakudya zamasamba kapena nyama, zopatsa thanzi kwambiri masiku 14.

Pambuyo pa masiku 14 oyambirira, ophunzirawo adasintha zakudya, kotero kuti gulu la zamasamba lidalandira chakudya chodyera nyama m'masiku otsatirawa a 14 komanso mosemphanitsa.

Zakudya zinali zofananira ndi kalori ndipo zimapatsa 30% ya zopatsa mphamvu kuchokera ku protein, 30% kuchokera ku mafuta, ndi 40% kuchokera ku carbs. Zakudya zamasamba zimapatsa mapuloteni a soya.

Ofufuza za zakudya adapatsa chakudya chonse.

Zotsatira: Magulu onsewa adataya makilogalamu awiri ndi kilogalamu imodzi ndi kulemera kwa thupi lawo, mosasamala kanthu za zakudya zomwe amadya.

Panalibe kusiyana pakukonda njala kapena kufunitsitsa kudya pakati pa magulu.

Zakudya zabwino zidavoteledwa kwambiri pazakudya zonse, koma ambiri omwe adatenga nawo mbali adavotera zakudya zomwe zimakhala ndi nyama zoposa zomwe zimadyedwa ndi soya.

Zakudya zonsezi zimachepetsa, LDL (zoipa) ndi HDL (zabwino) cholesterol, triglycerides, ndi glucose. Komabe, kuchepa kwa cholesterol yonse inali yayikulu kwambiri pazakudya za vegan zopangidwa ndi soya.

Magawo a ghrelin anali ocheperako pang'ono pazakudya zopangidwa ndi nyama, koma kusiyana kwake sikunali kokwanira kukhala kofunikira.

Zakudya zonsezi zinali ndi zovuta zofananira pochepetsa thupi, njala komanso kuchuluka kwa mahomoni am'matumbo.

14. Clinton, C. M. et al. Zakudya Zakudya Zonse, Zakudya Zakudya Zomera Zimachepetsa Zizindikiro za Osteoarthritis.Nyamakazi, 2015.

Zambiri: Anthu makumi anayi omwe ali ndi nyamakazi adadya chakudya chonse, zakudya zamasamba kapena zakudya zawo zamasabata asanu ndi limodzi.

Onse omwe adatenga nawo gawo adalandira malangizo kuti adye momasuka komanso osawerengera zopatsa mphamvu. Magulu onsewa adadzipangira okha chakudya nthawi yophunzira.

Zotsatira: Ophunzira nawo mgulu la vegan adanenanso zakukula kwamphamvu zamagulu, mphamvu, komanso magwiridwe antchito, poyerekeza ndi gulu lomwe limadya nthawi zonse.

Zakudya za vegan zinapangitsanso kuchuluka kwakukulu pakuwunika kodziyesa pakati pa omwe ali ndi osteoarthritis.

Chakudya chathunthu, chodyera cha vegan chimawonjezera zizindikiritso mwa omwe ali ndi osteoarthritis.

[Adasankhidwa] 15. Peltonen, R. et al. British Journal ya Rheumatology, 1997.

Zambiri: Kafukufukuyu anaphatikiza anthu 43 omwe ali ndi nyamakazi ya nyamakazi. Ophunzira adya zakudya zosaphika, zamasamba zomwe zili ndi lactobacilli kapena zomwe amakonda kudya kwa mwezi umodzi.

Omwe anali mgulu la vegan analandila zakudya zosaphika zisanachitike.

Ochita kafukufuku adagwiritsa ntchito zotengera poyesa zinyama zam'mimba ndi mafunso kuti athe kuyesa matenda.

Zotsatira: Ochita kafukufuku adapeza zosintha zazikulu pazinyalala za omwe atenga nawo gawo omwe amadya zakudya zamankhwala zotsekemera, koma zosintha kwa omwe amatsata zomwe amakonda kudya.

Ophunzira nawo mgulu la vegan adakumananso ndi kusintha kwakukulu kwa zizindikilo za matenda, monga kutupa ndi mafupa ofewa.

Zakudya zopatsa mavitamini, zamasamba zosaphika zikuwoneka kuti zimasintha zomera zam'matumbo ndikuchepetsa zizindikiritso zamatenda a nyamakazi, poyerekeza ndi zakudya zamagulu zonse.

16.Nenonen, M.T. et al. British Journal ya Rheumatology, 1998.

Zambiri: Kafukufukuyu adatsata omwe akutenga nawo gawo 43 monga momwe tafotokozera pamwambapa, koma kwa miyezi iwiri yowonjezera ya 2-3.

Zotsatira: Omwe atenga nawo gawo pagulu la vegan adataya 9% ya thupi lawo, pomwe olamulira adapeza 1% yolemera thupi lawo, pafupifupi.

Pakutha phunziroli, mapuloteni am'magazi ndi vitamini B12 zidagwa pang'ono, koma pagulu la vegan.

Ophunzira nawo mgulu la vegan adanenanso zakumva kuwawa, kutupa palimodzi, komanso kuuma kwam'mawa kuposa omwe amapitilizabe ndi zomwe adadya kale. Kubwerera kuzakudya zawo zopatsa chidwi kunakulitsanso zizindikilo zawo.

Komabe, asayansi atagwiritsa ntchito zizindikiritso zambiri kuti athe kuyeza matenda a nyamakazi, sanapeze kusiyana kulikonse pakati pamaguluwo.

Ena mwa omwe adadya nawo vegan adanena kuti ali ndi zipsyinjo komanso kutsekula m'mimba, zomwe zidawapangitsa kuti asiye kuphunzira.

Chakudya chopatsa maantibayotiki, chodyera chamasamba chowonjezera chimachepetsa kuchepa komanso kusintha kwa matenda am'magazi mwa omwe ali ndi nyamakazi.

Kuchepetsa thupi

Kafukufuku khumi pamwambapa adayang'ana zovuta zakudya kwa vegan pakuchepetsa thupi. M'maphunziro 7 mwa khumiwo, zakudya zamasamba zimawoneka ngati zothandiza kwambiri kuposa zakudya zomwe zimathandizira ophunzira kuti achepetse kunenepa.

Kafukufuku wina, omwe adatenga nawo gawo pazakudya zamasamba adataya mapaundi ena 9.3 (4.2 kg) m'masabata 18 kuposa omwe amatsata zakudya zowongolera ().

Izi zinali zowona ngakhale omwe amatenga nawo mbali amaloledwa kudya mpaka kukhuta, pomwe magulu olamulira amayenera kuchepetsa zopatsa mphamvu (,).

Chizoloŵezi chodya zakudya zochepa pa zakudya zamasamba zitha kukhala chifukwa chodya kwambiri zakudya zamafuta, zomwe zimatha kuthandiza anthu kumva kukhala okhuta (,,,).

Mafuta ochepera azakudya zambiri zamasamba zomwe agwiritsidwa ntchito m'maphunzirowa atha kukhalanso atathandizira (,,,,).

Komabe, pamene zakudya zimafanana ndi ma calorie, zakudya zamasamba sizinali zothandiza kuposa zakudya zowongolera ().

Kafukufuku wambiri sanalongosole ngati kuchepa thupi kumabwera chifukwa cha kuchepa kwamafuta amthupi kapena kutayika kwa thupi.

Magazi a shuga m'magazi komanso chidwi cha insulin

Ngakhale kuti ma carbs amakhala apamwamba kwambiri, zakudya zamasamba zinali zothandiza kwambiri pakuthandizira kasamalidwe ka shuga m'magazi mwa anthu omwe ali ndi matenda ashuga, poyerekeza ndi zakudya zomwe zimayendetsedwa.

M'maphunziro 7 mwa 8, kafukufuku adawonetsa kuti zakudya zamasamba zimathandizira kasamalidwe ka shuga moyenera kuposa zakudya wamba, kuphatikiza zomwe zimaperekedwa ndi ADA, AHA, ndi NCEP.

Pakafukufuku wachisanu ndi chitatu, ofufuza adanenanso kuti zakudya zamasamba ndizothandiza monga zakudya zowongolera ().

Izi zikhoza kukhala chifukwa cha kudya kwapamwamba, komwe kungayambitse kuyankha kwa shuga m'magazi (,,,).

Kuchepetsa kwambiri kulemera kwa vegan kungathandizenso kuchepetsa shuga m'magazi.

LDL, HDL, ndi cholesterol yonse

Pazonse, kafukufuku wa 14 adasanthula momwe zakudya za vegan zimakhudzira kuchuluka kwama cholesterol m'magazi.

Zakudya zamasamba zimawoneka ngati zothandiza kwambiri pochepetsa cholesterol yonse komanso LDL (yoyipa), poyerekeza ndi zakudya zowonongera (,,,).

Komabe, zomwe zimayambitsa ma cholesterol a HDL (abwino) ndi triglyceride ndizosakanikirana. Kafukufuku wina adawonjeza kuwonjezeka, ena amachepetsa, ndipo ena samakhudza konse.

Njala ndi kukhuta

Kafukufuku awiri okha ndi omwe adayang'ana zovuta zakudya kwa vegan pa kudya ndi kukhuta.

Woyamba akuti chakudya chamasamba chimachepetsa mahomoni amanjala ocheperako kuposa chakudya chokhala ndi nyama mwa omwe atenga nawo mbali athanzi. Wachiwiri sananene kuti pali kusiyana pakati pa chakudya cha vegan ndi chakudya chokhala ndi nyama mwa anthu omwe ali ndi matenda ashuga (,).

Zizindikiro za nyamakazi

Kafukufuku atatu adayang'ana momwe zakudya zamasamba zingakhudzire nyamakazi ya nyamakazi kapena nyamakazi.

M'maphunziro onse atatuwa, omwe atenga nawo mbali adati zomwe adadya zamasamba zamtchire zathandizira kuti azitha kukhala ndi zizolowezi zambiri kuposa zomwe amakonda kudya (,,).

Mfundo yofunika

Zakudya zamasamba zingapangitse kuti muchepetse thupi komanso zithandizire anthu kuthana ndi shuga ndi cholesterol.

Zingathandizenso kuchepetsa zizindikilo za nyamakazi.

Chakudya chokonzedwa bwino cha vegan chitha kupereka zabwino zosiyanasiyana.