Chakudya Kudya ndi Chakudya Choyenera Kupewa
Kulamulira kutupa n'kofunikira ngati muli ndi nyamakazi kapena matenda ena opweteka. Pali njira zingapo zochepetsera kutupa . Kuphatikizapo mankhwala otsutsa-kutupa ndi kusintha kwa moyo kungakhale kofunikira. Mwachitsanzo, kuphatikiza mankhwala ndi zakudya zingakhale zogwira mtima kusiyana ndi zokha.
Potsatira zakudya zotsutsa-kutupa zakhala zikudziwika kwambiri.
Kwenikweni, zakudya zotsutsana ndi zotupa zimayang'ana pa zakudya kuti zisawonongeke kutentha ndi zakudya zomwe zimaphatikizapo zakudya zomwe zimachepetsa kutupa. Mawu akuti "zakudya" amachititsa kuti muganizire za zakudya zochepa zowonjezera kulemera kwa thupi, koma sikuti cholinga cha zakudya zotsutsana ndi zotupa. Ngakhale mutataya pang'ono kulemera kwake, cholinga cha zakudya zotsutsa ndi kuchepetsa kutupa.
Malingaliro a Zakudya Zotsutsana Ndi Zokwiya
Mmodzi wothandizira chakudya chotsutsana ndi zotupa ndi Barry Sears, wolemba "The Zone Diet" ndi mapepala ofufuzira. Mitundu ina ya njira imeneyi ndi chakudya cha Mediterranean ndi chomwe chinakonzedwa ndi Andrew Weil. Zakudyazi zimatsindika zipatso ndi ndiwo zamasamba zomwe zili ndi antioxidants ndi phytochemicals. Amafuna mafuta omega-3 fatty acids (okondedwa) ndi omega-6 fatty acids (kuchepetsedwa). Chakudya chotsutsana ndi zotupa chingathenso kutsindika mbewu zonse ndikuchotsa zakudya zowonongeka, mbali imodzi mpaka ngakhale shuga ya magazi ndi mayankho a insulini.
Arthritis Foundation imati palibe zakudya zenizeni kuti munthu amene ali ndi matenda a nyamakazi ayenera kutsatira, koma zofunikira za zakudya za ku Mediterranean zimasonyeza zakudya zomwe zathandiza kuthetsa kutupa.
Pali kusowa kwapamwamba kafukufuku ngati zakudya zotsutsa-zotupa zimachepetsa kutupa.
Zambiri zafukufuku zachitika pazigawo zina za zakudya m'malo mwa maphunziro enieni ndi omwe amapanga gulu lolamulira ndi gulu la mayesero. Nkhani yabwino ndi yakuti mbali zambiri za zakudyazi zimagwirizana ndi kudya zakudya zowonongeka monga momwe tafotokozera mu 2015-2020 Zakudya Zowonjezera kwa Amwenye ku Office of Disease Prevention and Health Promotion.
Zakudya Zoletsa Kutentha Kudya
Pano pali kusiyana kwakukulu kwa zomwe mungadye pa zakudya zotsutsa-zotupa.
- Zipatso zatsopano kapena mazira (masentimita atatu kapena anai patsiku): Raspberries, blueberries, strawberries, mapichesi, timadzi tokoma, malalanje, mphesa, mphesa zofiira, plums, makangaza, mabulosi akuda, yamatcheri, maapulo, ndi mapeyala ndi zosankha zabwino za zipatso chifukwa ndi zakudya zowononga antioxidant komanso mkulu wa anthocyanidins .
- Mbewu-yaiwisi kapena yophika (masamba anayi kapena asanu patsiku): Mdima wamdima, broccoli, kabichi, ziphuphu za Brussels, bok choy, caulifulawa, kaloti, beets, anyezi, nandolo, sikwashi, ndi masamba obiriwira ndiwo amitundu yabwino masamba. Zakudya za Beta-carotene ndizochita zabwino kwambiri, kuphatikizapo mbatata, kaloti, kale, sikwashi, masamba, mpiru, masamba a mpiru, cantaloupe, tsabola wofiira wofiira, ndi apurikoti, ndi sipinachi. Zakudya zogulitsa beta-cryptoxanthin ziyenera kuphatikizidwa, monga squash yozizira, mafinya, papaya, tangerine, tsabola wofiira, ndi chimanga.
- Nyemba ndi nyemba (1 mpaka 2 servings patsiku): Zosankha zabwino ndizo Anasazi, adzuki, wakuda, nkhuku, nandolo zakuda, ndi lenti.
- Pasitala (awiri kapena atatu servings pa sabata): Pasitala yam'thupi, mpunga wa mpunga, nyemba zansalu zakumwa, tirigu wonse ndi buckwheat Zakudyazi ndi zosankha zabwino.
- Nkhumba zonse ndi zowonongeka (3 mpaka 5 servings patsiku): Msuzi wa Brown, basmati mpunga, mpunga wamtchire, buckwheat, barley, groats, quinoa, ndi oats odulidwa ndi zitsulo.
- Mafuta abwino (asanu ndi asanu mpaka asanu ndi asanu pa tsiku): Nkhwa (makamaka walnuts), mapeyala, mbewu, omega-3 mafuta mumadzi ozizira ozizira, komanso zakudya zonse za soya ndizo zisankho zabwino. Gwiritsani ntchito maolivi owonjezera kuti muphike.
- Nsomba ndi nsomba (masentimita awiri mpaka asanu pa sabata): Salimoni, hering'i, sardine, ndi cod wakuda akufotokozedwa.
- Zakudya zonse za soya (tosenti imodzi kapena ziwiri patsiku): Tofu, tempeh, soymilk, edamame (ma soya ang'onoang'ono mu pod), ndi mtedza wa soya ndiwo osankhidwa bwino.
- Bowa wophika Asia: Zopanda malire zimaloledwa.
- Zodzoladzola: Gwiritsani ntchito ufa wonyezimira, ufa wambiri, ginger, adyo, tsabola, basil, sinamoni, rosemary, ndi thyme.
- Zakudya za Selenium - mtedza wa Brazil, tuna, nkhanu, oyster, tilapia, cod, shrimp, nyama yowonda, nkhuku, nyongolosi ya tirigu, mbewu zonse .
- Tea (makapu awiri kapena anai patsiku): White, green, ndi oolong bwino. Komanso, imwani madzi ambiri tsiku lonse.
- Mankhwala otchuka kwambiri ndi mavitamini: A multivitamin, vitamini D , ndi mafuta a nsomba, angagwiritsidwe ntchito.
- Vinyo wofiira: Imwani magalasi awiri kapena awiri pa tsiku. Kambiranani izi ndi dokotala wanu.
- Maswiti kawirikawiri: Zapamwamba zotsalira ndi monga zipatso zouma (unsweetened), chokoleti chakuda , kapena chipatso cha zipatso.
Chakudya Choyenera Kupewa
Dulani zakudya zowonongeka ndi zakudya zolimbitsa thupi. Pewani zakudya zamtengo wapatali ( mafuta opatsirana, mafuta odzaza ). Pewani chakudya chokhazikika chokha. Omega-3 fatty acids, monga tanenera, ndi mafuta abwino. Omega-6 fatty acids ayenera kudula mu zakudya zanu.
Zotsatira:
> Zakudya Zakudya Zam'madzi. Arthritis Foundation. https://www.arthritis.org/living-with-arthritis/arthritis-diet/.
> Graham S. Anti-Inflammatory Eating Plan (AIEP) . Chesapeake, VA: JIREH Marketing; 2012.
> Minihane AM, Vinoy S, Russell WR, et al. Kutupa kochepa, zakudya zowonjezera ndi thanzi: umboni wamakono wamakono ndi kumasulira kwake. British Journal of Nutrition . 2015; 114 (07): 999-1012. lembani: 10.1017 / s0007114515002093.
> Patterson E, Wall R, Fitzgerald GF, Ross RP, Stanton C. Zotsatira za thanzi la Omega Zakudya Zakudya Zakudya Zam'madzi Zambiri. Journal of Nutrition ndi Metabolism . 2012; 2012: 1-16. do: 10.1155 / 2012/539426.
> Sears B. Zakudya Zotsutsana ndi Kutupa. Journal ya American College of Nutrition . 2015; 34 (sup1): 14-21. lembani: 10.1080 / 07315724.2015.1080105.