"Inu ndinu chimene mumadya" ndi mawu omwe tamva kwa zaka ndi zaka. Ngakhale kuti uthenga uwu ukhoza kukhala wolimba pa mfundo ino, umakhala woganiza bwino. Popanda chakudya, sitingathe kukhala ndi moyo. Mitundu ya chakudya chomwe timadya komanso sitidye ikhoza kukhala ndi mphamvu, mphamvu, kugona, ndi moyo wabwino. Chakudya ndi mbali yofunikira kwambiri yamoyo kuti, patapita nthawi, zosankha zathu za tsiku ndi tsiku zingakhudze thanzi.
Ndipotu, zakudya zosafunikira zakhala zikugwirizana ndi kunenepa kwambiri, kuthamanga kwa magazi, matenda a mtima, shuga, ndi khansa, kutchula ochepa. Koma, kodi mungadye bwanji momwe mukudyera? Kafukufuku waposachedwapa akusonyeza kuti pangakhale kulumikizana.
Phunziroli, lomwe linatchedwa "Association Between Dietary Factors and Mortality From Heart Disease, Stroke, ndi Type 2 Shuga ku United States" ndipo linafalitsidwa mu American Journal of Medicine , inanena kuti mu 2012, panali anthu 702,308 omwe anafa m'magazi ku United States, kuphatikizapo odwala matenda a mtima, kupwetekedwa, komanso mtundu wa shuga 2. Mwa anthu amenewo, pafupifupi theka la iwo (45.4 peresenti) anali ndi chakudya chokwanira cha zakudya zina. Zakudya zikuoneka kuti zimagwirizana kwambiri ndi kufa kwa amuna (48.6 peresenti), anthu a zaka zapakati pa 25-34 (64.2 peresenti), African American (53.1 peresenti), ndi anthu a ku Puerto Rico (50.0 peresenti).
Zinthu zonsezi zimayesedwa pogwiritsa ntchito maola awiri a maola 24, ndipo zakudya zonse zinasinthidwa kuti azigwiritsa ntchito kalori kuti athe kuchepetsa vutoli.
Chiwerengero cha anthu odziwika okha, kuphatikizapo, zaka, chikhalidwe, mtundu, ndi maphunziro zinaganiziridwa.
Zimene Phunziro Limatiuza
Cholinga cha phunziroli chinali kufufuza momwe zinthu zina zimakhudzira thanzi la cardiometabolic. M'mbuyomu, kafukufuku wapangidwa panthawi ya zakudya zakusankha, monga sodium ndi shuga-zotsekemera .
Kafukufuku wapaderawa anali ndi magawo khumi ndi khumi omwe adagwiritsidwa ntchito; Mwachitsanzo, zakudya zowonjezera zakudya zimayambanso kudya. Nazi zinthu 10 zomwe zinayesedwa mu phunziro:
- Sodium
- Mtedza ndi mbewu
- Nyama yosakanizidwa
- Zakudya zodyera omega 3 mafuta acids
- Zamasamba
- Zipatso
- Mbewu zonse
- Zakumwa zonunkhira
- Mafuta a polyunsaturated
- Nyama yofiira (yosagwiritsidwa ntchito)
Chiwerengero chachikulu cha anthu odwala matenda a cardiometabolic, omwe amafa pafupifupi 9,5 peresenti (66,508), amapezeka mwa anthu omwe ali ndi sodium yokwanira (kuposa 2000mg pa tsiku). Malo achiwiri, omwe amachititsa kuti 8,5 peresenti ya anthu amwalira (59,374), anali otsika mtengo wa mtedza ndi mbewu (osachepetsetsa tsiku limodzi). Zinthu zotsatirazi zokhudzana ndi zakudya zimatchulidwa pa chiwongosoledwe chotsatira chomwe chimatchulidwa ndi imfa:
- Zakudya zomangamanga: 8.2 peresenti ya anthu (57,766)
- Zakudya Zam'madzi Omega-3 fatty acids: 7.8 peresenti (54,626)
- Kudya masamba ochepa : 7.6 peresenti (53,410)
- Zakudya zochepa: 7.5 peresenti (52,547)
- Zakudya za shuga zokoma: 7,4 peresenti (51,694)
Kuphatikiza Zotsatira Zathu Mu Moyo Wathu Wamasiku Onse
Ngakhale sitingakhale otsimikiza kuti chakudya chokwanira kapena chokwanira cha zinthu zina zimayambitsa imfa, timadziwa kuti pali mgwirizano pakati pa kudya ndi thanzi labwino.
Chifukwa chakuti chakudya chathu ndi chimene chimatilamulira, ndizomveka kuti tidye zambiri za zinthu zopanda pake. Kudya mtedza wosakanizidwa ndi mbewu, zipatso, ndiwo zamasamba, mbewu zonse, ndi omega 3 mafuta obiriwira olemera (ex: tuna ndi salimoni) ndi chinthu chomwe tiyenera kuyesetsa. Ndipo kuchepetsa nyama zowonongeka, nyama yofiira, zakumwa zotsekemera ndi zakumwa zamchere (chakudya chokonzedwanso, zakudya zolimbitsa, zakudya zokazinga) ndizofunikira pa thanzi lonse.
Tikhoza kuganiza kuti palibe "chakudya chimodzi chokwanira" komanso kuti zakudya zosiyanasiyana zimakhudza aliyense payekha. Phunziroli, zotsatira za zakudya zimasiyana malinga ndi zaka, chikhalidwe, mtundu, ndi zina zotero.
Mwachitsanzo, anthu akuluakulu oposa 65, kudya zakudya zambiri zowonjezera ndi zowonjezera zamasamba ndi mtedza zinali ndi mgwirizano wamphamvu kwambiri ku imfa kusiyana ndi zina.
Zoperekera za Phunziro
Monga ndi phunziro lililonse, pali zochepa. Njira yosonkhanitsira deta (pogwiritsira ntchito chidziwitso cha data) sangathe kutsimikizira kuti kusintha kwa zakudya, monga kuwonjezeka kwa omega 3 fatty acids kapena kuchepetsa kuchepa kwa sodium, kungachepetse chiopsezo cha matenda kapena kufa. Kuonjezerapo, pali zifukwa zina zomwe zingapangitse zotsatira zake. Mwachitsanzo, sitikudziwa ngati anthu omwe amadya kwambiri sodium anali ndi zizoloŵezi zina zopanda thanzi monga kusuta ndi kusagwira ntchito. Zinthu zododometsa izi zikanakhudza zotsatira. Ndi zonse zomwe zimaganiziridwa, zotsatira zimasonyeza kuti pali mgwirizano kapena gulu lomwe liyenera kufufuzidwa.
Pali Uthenga Wabwino Wina
Phunziroli linatsimikizira kuti tikuwona kuti zakudya zowonjezera zimakhala bwino. Akatswiri ofufuza adapeza kuti kuyambira chaka cha 2002, chiwerengero cha matenda a mtima, matenda a sitiroko, ndi mtundu wa shuga Amapeza zakudya zambiri m'thupi mwawo, zomwe zimakhudza kwambiri kudya ndi mafuta ophatikizidwa ndi mafuta (monga walnuts ndi mafuta oundana), komanso kuwonjezeka kwa mtedza ndi mbewu ndi kuchepetsa shuga- zakumwa zotsekemera.
Ngakhale kuti sitikusowa m'madera ena a zakudya, tikuyamba kuyesetsa kukhala ndi thanzi labwino. Mwina tingathe kugwiritsa ntchito phunziro ili kuti tipititse patsogolo chakudya cha Amwenye. Tsopano kuti tiyambe kumvetsa kufunika kwa mafuta a moyo wathanzi komanso kuchepetsa shuga, ndizofunika kuti tiwone momwe timayambira. Nthaŵi zambiri chakudya chimakhala chobisika cha sodium. Mwachitsanzo, anthu ambiri sakudziwa kuti zakudya zopangira mkate, zakudya za mkaka, mavitamini, ndi saladi zimakhala ndi sodium. Nazi malangizo othandizira kuchepetsa kuchepetsa sodium mu zakudya zanu:
- Kuphika panyumba kulikonse komwe kungatheke-kuitanitsa kutenga ndi kutuluka kukadya kungapangitse kuti sodium ikhale yambiri.
- Pamene mukuphika, nyengo imangokhala ndi mchere kuti mutulutse zakudya zakutchire. Ngati mungathe kulawa mchere mu chakudya, ndi mchere kwambiri.
- Gwiritsani ntchito zitsamba ndi zonunkhira, monga chitowe, thyme, turmeric, paprika, basil, oregano, ufa woumba, parsley, ndi zina zotero.
- Musati muwonjezere mchere ku chakudya mukakonzekera.
- Lembetsani kudya kofulumira, zakudya zowonongeka, ndi zakudya zokazinga (chakudya chozizira, zakudya zopangira chakudya chokwanira ngati chakudya, chakudya chogwiritsidwa ntchito, chakudya chozizira).
- Werengani malemba-ngati chakudya chiri ndi 15 mpaka 20 peresenti ya mtengo wa tsiku ndi tsiku wa sodium, cholembedwa kuti ndi chakudya chodalirika chapamwamba ndipo ayenera kudyetsedwa moyenera.
- Kutsekemera zakudya zonse monga mtedza wosatulutsidwa ndi mbewu, zipatso ndi ndiwo zamasamba, ndi mapulogalamu osakanizidwa omwe ali ndi mpweya wabwino.
> Chitsime:
> Micha, R, Peñalvo, J, Cudhea, F; et al. Kugwirizana pakati pa zakudya ndi kufa kwa matenda a mtima, matenda a sitiroko, ndi mtundu wa shuga 2 ku United States. JAMA. 2017; 317 (9): 912-924. lembani: 10.1001 / jama.2017.0947.