Kodi Chakudya Chakudya Chimawopsa Kwambiri?
Zakudya zochepa za carb zimatchuka ndipo zimatsutsana pa nthawi yomweyo. Ngati simukugwiritsidwa ntchito pogwiritsa ntchito chakudya choyenera, chakudya chochepa chokhacho chingayambitse matenda a nthawi yaitali. Ena mwa iwo akuwonjezera chiopsezo chanu cha kugwidwa ndi matenda otupa mafupa.
The Fad
Mabuku, katundu, ndi mapulogalamu omwe amalimbikitsa kulemera ndi bizinesi yaikulu. Zakudya za Fad zakhala zikudyetsa zolemetsa zolemetsa kwa zaka zambiri.
Komabe, zakudya zimabwera ndikupita. Kodi tingathe ngakhale kukumbukira mayina a machitidwe onse otayika olemera?
Kodi chakudya cha fad nthawi yayitali chimadalira:
- Zimakhala zovuta kutsatira.
- Kaya zotsatira zofulumira zingapezeke.
Zakudya Zotchuka
Ngati simunamvepo za zakudya zochepa, simukuyang'ana kapena kumvetsera. Ndi kulikonse. Mawu omveka "low carb" tsopano akukwapulidwa pazida zambiri zopangira zakudya zomwe zingatheke.
Zakudya zochepa kwambiri za carb zomwe zakhala zikudziwika zambiri zimaphatikizapo:
- The Atkins Diet
- Zakudya Zakudya Zamadzimadzi
- The South Beach Diet
- Omasamba Msuzi!
- Malo
Zofalitsazo zakhala zabwino komanso zosasangalatsa. Malipoti a kuperewera kwa msinkhu wochepa kuwonongeka kwa thupi ndi maonekedwe abwino a cholesterol (HDL) abwino ndi triglycerides ndizofala. Kumbali inayo, malipoti a mavuto omwe angabweretse mavuto amthupi amasonyeza zotsatira zolakwika za zakudyazi.
Madokotala ena, zakudya zopatsa thanzi, ndi ochita kafukufuku akhala akudandaula kuti chakudya chochepa cha carb chimasungika.
Momwe Amagwirira Ntchito
Cholinga chachikulu cha chakudya chochepa kwambiri cha chakudya ndicho kuti chakudya chimayambitsa matenda a insulini omwe amachititsa kuti mafuta asungidwe.
Mwachidule , apa ndi momwe zimagwirira ntchito:
- Kudyetsa chakudya kwa tsiku ndi tsiku kumachititsa kuti thupi liwotchedwe chakudya chosungidwa kuti chikhale ndi mphamvu.
- Pamene ndondomeko yotentha yamagetsi (aka glycogen) imapezeka, madzi amamasulidwa, ndipo kutayika kumatsatira.
- Thupi limayambanso kutentha mafuta kuti athandize mphamvu.
Zakudya zoterezi zimatchedwa "ketogenic" chifukwa zimayambitsa ketoni (mwazidzidzidwe wa mafuta okhudzana ndi mafuta) m'magazi (omwe amachotsedwa ndi impso).
Chiphunzitsochi: M'madera ena omwe amatchedwa kuti ketto osakanizidwa kapena zakudya zopatsa thanzi, munthu amalephera kulemera ngakhale kuti amatha kuchuluka bwanji kwa mafuta ndi mapuloteni.
Zotsatira zaumoyo wa nthawi yaitali
Tsopano kuti timvetse bwino zomwe zakudya za ketogenic ndizo, chitetezo cha zakudya zotere chimayambiranso. Kuopsa kwa nthawi yaitali ndi zotsatira za chakudya chochepa cha carb akufufuzidwa ndipo palibe umboni wotsimikizika kapena wotsimikizirika womwe ulipobe.
Poyerekeza ndi ndondomeko za dziko zokhudzana ndi zakudya komanso kuchepa kwa thupi, zakudya zina zotsika kwambiri za carb zili ndi mafuta ochulukana, mapuloteni a nyama, ndi cholesterol. Pa nthawi imodzimodziyo, alibe zakudya zowonjezera, zowonjezera, komanso zakudya zowonjezereka zomwe zimawoneka kuti ndi zofunika kuti akhalebe ndi thanzi labwino.
Akatswiri a zaumoyo omwe amasonyeza kudera nkhaŵa chifukwa cha chitetezo cha nthawi yaitali amati zakudya zina zotsika kwambiri zingayambitse matenda ena monga:
- Matenda a mtima
- Khansa
- Matenda a renal
- Gout
- Osteoporosis
Zakudya Zakang'ono za Carb ndi Gout
Gout ndi imodzi mwa mitundu yowawa kwambiri ya nyamakazi. Kugwirizana pakati pa chakudya chochepa cha carb ndi chiwopsezo chowonjezereka cha gout kumawonekera momveka.
Gout amayamba chifukwa cha kuchuluka kwa uric acid m'thupi. Zakudya zopangidwa ndi purines (mwachitsanzo nyama, nkhuku, nsomba, mtedza, mazira, ndi zina zotero) kenako zidasweka mu uric acid mu thupi.
Malingana ndi NIH, kudya makilogalamu osachepera 130 pa timadzi timene timayambitsa timadzi timene timayambitsa ma ketoni m'magazi anu. Ketosis ikhozanso kuyambitsa ma uric acid.
Zakudya Zochepa za Carb ndi Mafupa Osefupa
Osteoporosis ndi chikhalidwe chomwe chimadziwika ndi kutayika kwa msinkhu wambiri wa fupa, zomwe zimapangitsa mafupa osweka. Mafupa a Brittle akugonjetsedwa. Ndondomekoyi imatha kukhala chete (popanda zizindikiro) kwa zaka zambiri.
Palibenso chiopsezo chachikulu cha matenda odwala matenda a osteoporosis ndi zakudya zochepa zomwe zimawononga kashiamu ngati zakudya zapuloteni zimakhalabe zowonjezereka komanso chakudya cha calcium chikuchepa. Chiŵerengero cha nyama ndi chakudya cha mapuloteni cha masamba chimapangitsanso kuti mafupa awonongeke.
Mfundo Yofunika Kwambiri
Monga zikuwonetsekera pofufuza kufalikira kwa deta, kutaya thupi ndi nkhani yaikulu. Komabe, nkofunika kuzindikira kuti sikuti zakudya zonse ndi zathanzi ndipo ena akhoza kukhala ndi zotsatira zoopsa zaumoyo wam'tsogolo.
Muyenera kukambirana za thanzi lanu ndi dokotala musanayambe kukonza mapulani. Pamodzi, mukhoza kuwona zochitika zanu zachipatala ndi kusankha, ndipo mukhale ndi mwayi wabwino wopewa zotsatira za dongosolo linalake lotayika.
Kwa ena, zikhoza kukhala kuti lingaliro lakale la 'kudya pang'ono ndi kuchita zambiri' ndilofunika.
Zambiri Zambiri:
- Kuwonjezeka kwa Mapaundi Owonjezera
- Zomwe Zimagwirizana Ponena za Kunenepa-Kutaya, Zakudya Zakudya ndi Zakudya
Zotsatira:
Zakudya zochepa m'magazi: Kodi ziri zotetezeka ndi zogwira mtima? MayoClinic.com, 11/26/03.
Malangizo a zachipatala ku zakudya zochepa zomwe zimakhala zochepa kwambiri, kampani ya Cleveland Clinic Journal of Medicine, 9/2001.