Machitidwe odyetsa amapezeka. Kwa aliyense amene ayesa kutaya thupi kapena kudya thanzi, njira yonseyo ingakhale yovuta. Zina mwa njira zowonjezera za zakudya zimakonda kwambiri chifukwa zimapereka ndondomeko ndi regimen yomwe mungatsatire pamene mukuyesera kulemera, zomwe nthawi zambiri zimakhala zokondweretsa kusiyana ndi kutsatira mfundo zachikhalidwe monga 'kudya wathanzi' kapena 'kuchepetsa makilogalamu. '
Koma pamene zakudyazi zingakhale zothandiza kulemera, izi sizikutitsimikizira kuti zimapindulitsa pa umoyo wanu wonse. Chimodzi mwa zifukwa zomwe zimakhudza moyo wanu wonse ndizoopsa zanu. Choncho ndizomveka kuyesa kumvetsetsa momwe chakudya chofala kwambiri chikukhudzira mwayi wanu wopeza sitiroko. Kachilombo ndi chimodzi mwa zifukwa zomwe zimayambitsa imfa ndi kulemala, ndipo kuletsa kudwala kwapakati kumawonjezera zaka 12.5 ku moyo wanu!
Paleolithic Diet
Zakudya izi zakhala ngati njira yowononga kulemera komanso kudya zakudya zabwino. Chakudya chodziwika kwambiri, mawonekedwe abwino kwambiri amafunika kudya zakudya zokha zomwe amakhulupirira kuti amadyedwa ndi omanga. Izi zikuphatikizapo nyama (udzu wodyetsedwa, palibe mahomoni) nsomba, mtedza, masamba, ndi zipatso. Mwala wapakona wa zakudya ndi kuthetsa zakudya zothandizidwa, shuga wowonjezera, mbewu ndi mkaka.
Pa nthawiyi, chakudya cha Paleo chawerengedwa mochepa kuposa machitidwe ena ambiri a zakudya, chifukwa chakuti chatsopano.
Komabe, ngakhale ndi deta yomwe ilipo, chiopsezo cha matenda a stroke ndi matenda a mtima amawoneka kuti akutsitsidwa ndi Paleo Diet. Izi makamaka chifukwa cha kuchotsedwa kwa zakudya zowonongeka zomwe zimamveka kuti zimayambitsa kuwonongeka kwa okosijeni ndi kutupa komwe kunayambitsa siteji .
Kuonjezera apo, chakudya cha Paleo chiri ndi mavitamini, minerals, ndi antioxidants omwe amathandiza kukonzanso ndi kusamalira thupi lanu .
Zakudya Zakudya za Mediterranean
Zakudya za Mediterranean zimakonda kudya zakudya monga zipatso, ndiwo zamasamba, mtedza, nyama, nsomba, nyemba komanso mbewu zonse. Kawirikawiri amatchedwa chakudya cha Mediterranean, zakudya zimenezi zimapatsa chakudya chambiri kuposa Paleo Chakudya, koma, monga chakudya cha Paleo, chimadula zakudya zothandizidwa.
Chakudya chodyera ku Mediterranean ndi njira yabwino yodyera yomwe ikhoza kapena yosapangitsa kulemera kwake chifukwa cha zakudya zosiyanasiyana zomwe zimaloledwa kudya komanso kuphatikiza zakudya. Komabe, pankhani ya kuopsa kwa pangozi, chakudya cha Mediterranean ndi chogonjetsa, ndi maphunziro angapo a sayansi akuwonetsa kuchepetsa kupweteka kwa moyo ndi moyo wabwino wa moyo ndi chakudya cha Mediterranean.
Zakudya Zakudya za South Beach
The South Beach Diet ndi zakudya zomwe mungathe kukhala nawo.
Ichi ndi chakudya cha magawo atatu, ndipo magawo awiri oyambirira amakhala ovuta kwambiri kuposa gawo lachitatu, lomwe ndi gawo lokonzekera. Zakudyazi zimadalira kudya mafuta ena, mapuloteni, ndi zakudya pamene akuchotsa ena, makamaka zakudya zakutchire.
Njirayi imaphatikizapo kudya zakudya pa nthawi zina kuti mukwaniritse bwino. Zonsezi, The South Beach Diet ikuyamikiridwa ndi kuwonongeka kolemetsa kwa iwo omwe ali ndi chidziwitso chokwanira kuti aphunzire malamulo ndikutsatira nthawi zonse.
Ngakhale palibe maphunziro omwe akuwona momwe zotsatira za The South Beach Diet zowonjezera pangozi, zakudyazi zimatha kuchepetsa matenda a shuga ndi matenda opatsirana (matenda a shuga) chifukwa cha kudya kochepa, komwe kungathandize kuchepetsa chiwopsezo komanso kuchepetsa matenda a mtima omwe amachititsa kudwala . Koma, zakudya izi zikhoza kuyanjanitsidwa ndi kusowa kwa zakudya, zomwe zingayambitse matenda osiyanasiyana, kotero ndikofunikira kumvetsera kuti mupeze zakudya zabwino ngati mukukonzekera kudya izi.
The Atkins Diet
The Atkins Diet ndi zakudya zomwe zimapangidwira kulemera. Malinga ndi choletsedwa cha m'magazi, mapuloteni ochepa, komanso mafuta odya kwambiri, zakudya zimenezi zimathetsa mikate, mpunga, ndi pasitala, kuphatikizapo zakudya zopangira mafuta ndi mafuta onse.
Atkins Diet ndi zovuta kusunga, monga momwe anthu ambiri omwe amadya amadya njala chifukwa cha kusowa kwa chakudya. Komabe, kwa omwe angatsatire The Atkins Diet, ndiwothandiza kuthetsa kulemera.
Mwachidziwitso, njira iyi yodyera imakhudzidwa ndi chiopsezo chowopsya cha kupwetekedwa ndi kupweteka-kupangitsa matenda a mitsempha ndi matenda a mtima. Zotsatira izi zimachokera ku cholesterol yapamwamba komanso kudya mafuta ambiri omwe sali bwino ndi zakudya zina.
Otsatira ena omwe amadya zakudyazi angathe kupewa ngozi yowonongeka. Dieters amene angathe kudya chiŵerengero choyenera cha mapuloteni ku mafuta odzaza mafuta ndi mafuta osasinthika, komanso mafuta okwanira aatali ndi afupiafupi omwe amatha kupanga chakudya chamadzulo tsiku ndi tsiku kuti azitenga zakudya zolimbitsa thupi. Atkins Diet popanda kuopseza chiwopsezo kapena matenda a mtima.
Ketogenic Diet
Zakudya za ketogenic ndi mafuta ochepa, otsika kwambiri, komanso zakudya zopangidwa ndi makapu zomwe zimakhala zovuta kuposa Atkins Diet. Njira imeneyi imagwiritsidwa ntchito ngati njira yothetsera vuto kwa ana amene amavutika kwambiri ndi matenda a khunyu.
Ndipo ena othamanga kwambiri othamanga ndi olemera omwe amadzipereka amatenga zakudya zamakoteni. Ngakhale zakudya za ketogenic zimagwira ntchito kuti zisawonongeke, zimakhala zovuta kwambiri kusunga chifukwa cha njala yomwe ikukhudzidwa ndi kusowa kwakukulu kwa zakudya zosiyanasiyana.
Kuopsa kwa kupwetekedwa, matenda opatsirana, ndi matenda a mtima kumawonjezeka ndi zakudya za ketogenic. Mofanana ndi Atkins Diet, dieters yodziwa bwino ingayambe njira yowonjezeramo mafuta ndi mapuloteni mu chiŵerengero ndi maonekedwe omwe sawonjezera chiopsezo cha matenda a mitsempha kapena kupweteka.
Zakudya Zamasamba
Chakudya chodyera ndiwo zakudya zomwe zimathetsa nyama ya nyama, ndipo mwina zinyama zina, monga mazira ndi mkaka. Zakudya zamasamba zingaphatikizepo mbewu zosiyanasiyana, zipatso, ndiwo zamasamba, mtedza, ndi nyemba, koma zingaphatikizepo zakudya zosiyanasiyana zomwe zimagwiritsidwa ntchito ndi 'zakudya zopanda thanzi', malinga ndi dieter.
Kwachilendo, zakudya zamasamba zimagwiridwa ndi chiopsezo chocheperachepera. Komabe, zakudya zamasamba zomwe zikuphatikizapo zakudya zokazinga zakuya, zakudya zowonongeka, ndi zakudya zopanda thanzi zingapangitse kulemera kwa thupi ndi kufooka kwa zakudya monga vitamini B12.
Zakudya Zakudya za Gluten
Zakudya zopanda thanzi ndi zakudya zomwe zimathetsa mchere wambiri, womwe ndi puloteni yomwe imapezeka tirigu. Zakudya zopanda thanzi zimathandiza kwambiri anthu omwe ali ndi matendawa, ngakhale kuti anthu ambiri omwe akuvutika ndi vuto loperekera zakudya m'mimba amakula bwino ndi zakudya zopanda thanzi.
Chochititsa chidwi n'chakuti, ngakhale kuti zakudya zopanda thanzi zimakhudza kwambiri vuto la kupha ziwalo, matenda osakanizidwa amtunduwu amakhala ndi kuwonjezereka pang'ono kwa chiopsezo cha stroke, chomwe chimabwera chifukwa cha kutupa kwa matenda osakanizidwa omwe sagwidwa. Kutupa ndilo vuto lalikulu la kupwetekedwa, chifukwa kutupa kosatha kumawonjezeka kwa zaka zambiri, kuvulaza mitsempha ya m'mitsempha mu ubongo, ndi thupi lonse, zomwe zingawapangitse kuti azisokonezeka ndi magazi.
Mawu Ochokera
Kulemera kwanu kumakhudza mwayi wanu wokhala ndi stroke. Kukhala wonenepa kumawonjezera chiopsezo chanu cha kupwetekedwa pamene mukuperewera kwambiri kumakhudzidwa ndi chiopsezo chowonjezeka cha imfa ya stroke. Kwa iwo omwe sangathe kulemera thupi pogwiritsa ntchito masewera olimbitsa thupi ndi zakudya, opaleshoni ya kulemera kwapezeka kuti achepetse chiopsezo cha kupwetekedwa.
Njira zambiri zodziŵika bwino zimatha kuchepetsa kuperewera kwa thupi chifukwa cha njira yodalirika yoyenera kudya. Komabe, zakudya zina zomwe zingadye zakudya zingakulepheretseni kudwala matenda a stroke, pamene zakudya zina zingathandize kupewa matenda. Poganizira zakudya zomwe zili zoyenera kwa inu, ndi bwino kufufuza zotsatira zonse za zakudya zomwe mudapatsidwa kuphatikizapo zolinga zanu zolemetsa.
> Zotsatira:
> Zakudya zowonjezera ndi zotsirizira ntchito: kodi zakudya zochepa zomwe zimakhala ndi zakudya m'magulu kapena mankhwala ochepa omwe amathandiza kuti thupi lanu likhale ndi thanzi labwino? Jovanovski E, Zurbau A, Vuksan V, Zakudya Zamakono. 2015 Apr; 4 (2): 69-75
Maselo otsika kwambiri, mapuloteni apamwamba, zakudya zamtundu wa mafuta ambiri amachititsa odwala pang'onopang'ono kuti ayambe kugwiritsidwa ntchito m'magetsi, Merino J, Kones R, Ferré R, Plana N, Girona J, Aragonés G, Ibarretxe D, Heras M, Masana L, Clin Investig Arterioscler. 2014 Mar-Apr, 26 (2): 58-65
> Paleolithic ndi Mediterranean Diet Zitsanzo Zosiyanasiyana Zimayenderana ndi Biomarkers of Inflammation ndi Oxidative Balance mu Akuluakulu, Whalen KA, McCullough ML, Flanders WD, Hartman TJ, Judd S, Bostick RM. J Nutriti. 2016 Jun; 146 (6): 1217-26.
> Achinyamata achikulire omwe ali ndi matenda a leliac akhoza kukhala ndi chiopsezo chowonjezereka cha matenda oyambirira a satana, De Marchi S, Chiarioni G, Prior M, Arosio E, Food Pharmacol Ther. 2013 Jul; 38 (2): 162-9