Kodi Madzi Opanikizidwa Ozizira Ndi Chiyani ~Really~, Ndipo Ndiathanzi?

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M'masiku anu a ku pulayimale, kunali kudzipha pagulu kuwonetsa nkhomaliro yopanda Capri Sun-kapena ngati makolo anu anali atadwala, katoni ya madzi apulo. Posachedwa kwazaka makumi angapo, msuzi uli ndi mphindi yayikulu pakuwonekera bwino, ndipo madzi osindikizidwa ozizira ndi ofanana lero ndi madzi oyera amphesa oyera (re: ultra fancy). Koma kodi madzi ozizira ozizira ndi chiyani kwenikweni?

"Madzi osindikizidwa ozizira amatanthauza madzi opangidwa pogwiritsa ntchito makina osungunulira madzi kuti atulutse madzi kuchokera ku zipatso ndi ndiwo zamasamba, zomwe ndizosiyana ndi njira yothira mafuta, yomwe imakhudza kutentha kwakukulu," akufotokoza a Jennifer Haythe, MD, pulofesa wothandizira wa zamankhwala ku Columbia University Medical Center ndi internist ku Columbia Presbyterian. "Njira yozizira imaphatikizira kudula zipatso ndi ndiwo zamasamba kenako ndikupanikiza pakati pa mbale ziwiri mwamphamvu kwambiri." Ngakhale njira yothira mafuta ndiyomwe imathandizira kupha mabakiteriya omwe atha kukhala owopsa mumadzimadzi, kukanikiza kozizira kumatulutsa madzi ndi michere yambiri pazokolola momwe zingathere. (Zokhudzana: Madzi a Selari Apezeka Pa Instagram, Ndiye Ntchito Yaikulu Ndi Chiyani?)

Madzi atapakidwa mafuta, kutentha kwakukulu komwe kumapha mabakiteriya kumathandizanso kutalikitsa moyo wa alumali. (FYI, amayi apakati ayenera kumamatira ndi pasteurized pachifukwa chimenecho.) Izi zikutanthauza kuti madzi a pasteurized lalanje omwe mumagula kuchokera ku golosale akhoza kukhala kwa nthawi yaitali, pamene madzi ozizira omwe mumatenga ayenera kudyedwa mu sitolo. za masiku-chobweza ngati mumangomwa mowa mwa apo ndi apo. Kumbali ina, chifukwa palibe kutentha kapena mpweya womwe umagwiritsidwa ntchito pozizira, zakudya sizitayika monga momwe zimakhalira panthawi ya pasteurization. Izi zimapangitsa madzi ozizira ozizira kumveka ngati kupambana, chabwino?

Osati kwenikweni, akutero Dr. Haythe. Kukhathamira kwakukulu kwa madzi ozizira ozizira kumasiya kuseri kwa zamkati, pomwe zimasungidwa fiber, ndiye kuti timadziti tosakanizidwa ndi kuzizira mwina timasowa fiber. Ndipo ziribe kanthu mtundu wa njira yomwe madzi anu amadutsamo, timadziti tonse timakhalabe ndi shuga wambiri. Inde, kumwa zipatso ndi ndiwo zamasamba kungapereke thupi lanu zakudya zomwe zimafunikira. Koma fiber yomwe ikusowayo imatha kuchita kuchuluka kwama glucose anu komanso kulemera kwanu, popeza mutha kudya ma calories ambiri omwe akuyesera kuti akwaniritse izi zonse kumva. Zowonjezereka, "palibe deta yochirikiza lingaliro lakuti madzi ozizira ozizira amakhala athanzi kuposa madzi ena." Gwiritsitsani, kodi kuwombera madzi ndikumwa bwino?)

Bummer. Koma sizitanthauza kuti muyenera kumpsompsona chizolowezi chanu chozizira. Onetsetsani kuti mwagula zosakaniza zabwino kwambiri-makamaka zomwe zimakhala ndi masamba amdima omwe amanyamula nkhonya yowonjezera yowonjezera, kusiyana ndi timadziti ta zipatso zokha zomwe zimakhala ndi shuga wambiri. Ndipo popeza kuti timadziti timeneti tikusowa mu dipatimenti ya fiber, ndikofunika kuti muzisangalala ndi madzi monga chowonjezera pa zakudya zathanzi, osati monga cholowa m'malo. Sankhani chophatikiza chomwe chili ndi raspberries, mabulosi akuda, mapeyala, kapena peyala momwemo, chifukwa mwachilengedwe chimakhala ndi fiber ndipo amatha kusunga ena za izo ngakhale zitadutsa mu njira yoziziritsa. (Chitani kudzoza kuchokera ku Chinsinsi cha madzi obiriwira a Blake Lively.)

Chofunika kwambiri, onetsetsani kuti mukumwabe madzi ambiri ngati mumamwa timadziti, akutero Dr. Haythe. Kumwa madzi ndi njira yosavuta kuti mukhale ndi thanzi labwino komanso kuti shuga wanu ukhale wotsika. Ndipo popeza si timadziti tonse tomwe timapangidwa mofanana, onetsetsani kuti mwawerenga chizindikirocho musanagule madzi osakaniza ozizira. Payenera kukhala tsiku lomveka bwino "logwiritsidwa ntchito" m'botolo popeza timadziti timatha kuwonongeka mwachangu. Kumbukirani kuti mabotolo ambiri amakhala ndi zochulukirapo - ngati mumwa zonse nthawi imodzi zitha kukhala shuga wambiri komanso zopatsa mphamvu kuposa momwe mumafunira.

Chifukwa chake ngati mukufuna kutenga madzi osakaniza ozizira kuti muwonjezere zakudya, pitani. Koma ngati mukufuna chozizwitsa mu botolo kuti chikuthandizireni kuphulika ndi kuchotsa dothi? Mutha kuwoneka ngati zotsatira zazifupi, koma mupeza zokhalitsa mwa kudya zakudya zopatsa thanzi komanso kumenya masewera olimbitsa thupi pafupipafupi.

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