5 Mfundo za Zakudya Zathanzi

Mwina mwakhala mukupanga chisankho cha chaka chatsopano kuti muyambe kudya bwino kwambiri, kapena mumangomva kuti ndi nthawi yosintha zizoloŵezi zanu zodyera kuti mukhale ndi moyo wathanzi komanso kuti mukhale olemera. Koma kodi mumayamba kuti?

Yambani ndi kukumbukira mfundo zisanu zofunika izi kuti mukhale ndi thanzi labwino, ndipo nthawi zonse mudzakhala njira yoyenera.

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Ganizirani za masamba ndi zipatso

Phunziro pambuyo powerenga likuwonetsa kuti mumadya zipatso ndi ndiwo zamasamba zambiri, mumachepetsa chiopsezo cha matenda ambiri osapatsirana, kuphatikizapo khansara , kunenepa kwambiri , shuga ndi matenda a mtima - kuphatikizapo matenda a mtima ndi kupweteka.

Zipatso ndi ndiwo zamasamba zimapanga zakudya zochepa. Lipoti la WHO linanena kuti pali umboni wokhutiritsa wakuti kudya zipatso ndi ndiwo zamasamba zimachepetsa chiopsezo cha kunenepa kwambiri. Poyerekeza ndi zakudya zamtundu wa kalori monga zakudya zopangidwa ndi shuga ndi mafuta, zipatso ndi ndiwo zamasamba sizikhala zochepa kuti zitha kunenepa kwambiri kapena kunenepa kwambiri.

Ndipo chifukwa chakuti ali ndi zakudya zambiri zam'thupi komanso zakudya zina, zimakhala ndi chiwopsezo chachikulu cha shuga ndi insulini . Pazifukwa zomwezi, amachititsanso anthu kukhala okhutira ndi zochepetsera zochepa, motero amathandiza kuchepetsa kulemera.

Kuonjezera apo, kafukufuku wasonyeza kuti kudya zakudya zitatu ndi zisanu pa zipatso ndi ndiwo zamasamba patsiku kudzachepetsa chiopsezo chanu cha kudwala , ndipo kudya zakudya zopitirira zisanu tsiku lililonse kudzachepetsa chiopsezo chotere. Mwachidwi, zipatso zambiri ndi ndiwo zamasamba zomwe mumadya, zimachepetsa chiopsezo chanu. Kubwezeretsa kwabwino kwambiri pa ndalama zanu.

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Pewani Zakudya Zomangidwa

Bungwe la International Agency for Research on Cancer (IARC), mbali ya World Health Organization (WHO), latuluka ndondomeko ndi lipoti la nyama zomwe zimayambitsa matenda a khansa, zonena kuti nyama zoterozo zingayambitse khansa yoyipa . Iwo adanenanso kuti nyama yofiira makamaka "mwina" imayambitsa khansa monga khansa, pancreatic ndi khansa ya prostate.

Popeza kuti kunenepa kwambiri ndi vuto lalikulu la khansa zosiyanasiyana , ndibwino kuchita zonse zomwe mungathe kuti muchepetse chiopsezo chanu.

Zitsanzo za nyama zomwe zimakonzedwa kuti zisapewe: agalu otentha, soseji, nyama yochuluka, ng'ombe yamphongo, nyama, nyama zam'chitini komanso zakudya zamakono zopangidwa ndi nyama.

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Dulani Patsamba pa Zotsatira Zowonjezera

Akuti anthu ambiri a ku America amadya supuni 22 za shuga tsiku. Popeza kuti American Heart Association ikulangiza kuti kudya kwa shuga sikuwonjezerepo supuni 6 zapatsiku tsiku ndi tsiku kwa amayi ndi supuni 9 zapatsiku tsiku ndi tsiku.

Makina akuluakulu a shuga wambiri kuti asaphatikizepo zakumwa zoledzeretsa, kuphatikizapo sodas ndi zakumwa zamagetsi kapena zakumwa masewera; chakudya chamchere monga pie, cookies, ndi mikate; Zakudya zazipatso (zomwe sizimadziwika kuti 100%). maswiti; ndi zakumwa zamchere monga ayisikilimu.

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Imwani Madzi Ambiri

Zopindulitsa zambiri zaumoyo za madzi akumwa nthawi zambiri zimanyalanyazidwa. Koma musanyalanyaze kufunika kwa chikho chabwino koposa.

Madzi alibe ma calories. Zero. Chimene chiri ndi zambiri: ubwino wathanzi. Ochita kafukufuku apeza kuti kumwa mowa madzi mphindi 30 musanadyeko kungakupangitseni kukhala omasuka ndipo motero mungadye pang'ono, motero kuchepetsa kudya kwa kalori.

Kusungunuka tsiku lonse kumakupangitsani kukhala tcheru, kukuthandizani kulingalira momveka bwino, ndikupangitsani kuti muchepetse.

Zonsezi zingachititse kupanga zakudya zabwino kwambiri. Monga bonasi yowonjezera, kumamwa madzi okwanira tsiku lonse kungathandize popewera miyala ya impso .

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Idyani Mchere Wamchere

Kunenepa kwambiri kumayambitsa kuthamanga kwa magazi (komwe kumatchulidwanso ndi mawu ake azachipatala, "kuthamanga kwa magazi"), kotero ndizothandiza kudziŵa zomwe mungachite kuti muthe kupanikizika kwa magazi-zomwe zikuphatikizapo kudula zakudya za sodium.

Pokubwera zakudya zowonongeka, kudya kwa sodium ku America kwawonjezereka. Ndipotu, akuti anthu ambiri a ku United States amadya sodium ndi 3,478 milligrams patsiku. Izi ndi zosachepera 1,000 milligrams patsiku kuposa momwe mabungwe ambiri azaumoyo omwe amalemekezedwa kwambiri, monga American Heart Association ndi National Heart, Lung, ndi Blood Institute, amavomereza kuti azidya tsiku lililonse.

Ndi zakudya ziti zomwe zimakhala zabwino kwambiri? Yankho likhoza kukudabwitsani. Ngakhale mukuganiza kuti kudya mchere wambiri kumabwera kuchokera ku mchere wamchere wa panyumba, makamaka, anthu ambiri a ku America amapeza sodium yawo yambiri kuchokera ku zakudya zowonjezera, zopangidwira, komanso zakudya.

Nazi ena mwa ochimwa kwambiri:

• Zakudya zopsekemera, monga chips, crackers, ndi pretzels
• Zakudya zam'chitini, monga nyemba zam'chitini ndi supu
• Zakudya zozifutsa
• Tchizi
• Zakudya zopangidwa monga nyama, nyama yankhumba, ng'ombe zamphongo, agalu otentha, sausages ndi luncheon / deli nyama
• Chakudya chodyera
• Nsomba zothandizidwa kapena zophimbidwa kale zomwe zakhala zikuyambidwa, zisanadze yokazinga, kusuta kapena zamzitini mu brine

• Ketchup, mayonesi, sauces ndi saladi kuvala
• Malo ambiri odyera komanso chakudya chamadzulo

Pogwiritsa ntchito zakudya zomwe tazitchula pamwambapa ndikuphika panyumba pokhapokha mutatha, mungachepetse kudya kwa sodium tsiku ndi tsiku.

_Zotsatira

_{Tsamba lachidziwitso: kulimbikitsa zipatso ndi ndiwo zamasamba padziko lonse lapansi. Bungwe la World Health Organization. Inapezeka pa intaneti pa May 29, 2014.}

_{Maofesi a Kuletsa ndi Kuteteza Matenda. Njira zothandizira kuchepetsa kunenepa ndi matenda ena akuluakulu: Guide ya CDC njira zowonjezera kugwiritsira ntchito zipatso ndi ndiwo zamasamba. Atlanta: US Department of Health and Human Services; 2011. Kupezeka pa intaneti pa May 29, 2014.}

_{Davy et al. Kugwiritsa ntchito madzi kumachepetsa kudya kwa mphamvu pa chakudya cha kadzutsa kwa akuluakulu okalamba. J Amadyetsa Assoc 2008; 108: 1236-1239.}

_{Qaseem A, Dallas P, Forciea MA, ndi al. Zakudya ndi zamagetsi zothandizira kupewa nthenda ya nephrolithiasis kwa akuluakulu: chithandizo chachipatala kuchokera ku American College of Physicians. Ann Intern Med 2014; 161: 659-667.}

_{Moss M. Salt Sugar Fat: Momwe Zopatsa Zakudya Zidatigwirira. Random House 2013.}

_{Anderson CAM, Johnson RK, Kris-Etherton PM, Miller EA. Ndemanga pozindikira za sayansi ya sodium. Nutrition Today March / April 2015; 50: 66-71.}

_{American Heart Association. Chifukwa chiyani ndiyenera kuchepetsa sodium? Inapezeka pa intaneti pa http://www.heart.org/idc/groups/heart-public/@wcm/@hcm/documents/downloadable/ucm_300625.pdf Kupezeka pa intaneti pa April 10, 2015.}

_{American Heart Association Mtima Blog. American Heart Association ikuyambitsa pulojekiti yatsopano yochepetsa kuchepetsa mphamvu. Anapezeka pa intaneti pa http://blog.heart.org/american-heart-association-launches-new-sodium-reduction-campaign/ pa April 10, 2015.}