Kodi zakudya zomwe mumadya zimatha kugunda?
Chakudya chotsutsa-kutupa ndi ndondomeko yodyera yokonzekera kapena kuchepetsa kutentha kwapakati kochepa, chinthu chachikulu chomwe chimayambitsa matenda ndi matenda akuluakulu ambiri. Zakudya zolimbana ndi zotupa zimatsindika zipatso, ndiwo zamasamba, zopatsa mafuta mapuloteni, mtedza, mbewu, ndi mafuta abwino.
Kaŵirikaŵiri chifukwa chokhala ndi moyo monga zovuta komanso kusachita masewera olimbitsa thupi, kutupa kwachilendo kumachitika pamene chitetezo cha mthupi chimatulutsa mankhwala omwe amachititsa kulimbana ndi kuvulazidwa ndi matenda opatsirana ndi mabakiteriya, ngakhale pamene palibe othawa kudziko lina.
Popeza zakudya zathu zosankha zimakhudza kuchuluka kwa kutupa m'matupi athu, zakudya zotsutsana ndi zotupa zimaganiziridwa kuti zichepetse kutupa kosatha ndikuthandizira kupewa kapena kuchiza izi: chifuwa , matenda a Alzheimers , nyamakazi, mphumu , khansa, kuvutika maganizo, shuga , gout, Matenda a mtima , matenda opweteka a m'mimba (monga ulcerative colitis ndi matenda a Crohn ), matenda osokoneza bongo (IBS), ndi kupwetekedwa mtima .
Chakudya Kudya Zakudya Zotsutsa
Kafukufuku akusonyeza kuti anthu omwe amadya kwambiri masamba, zipatso, mtedza, mbewu, mafuta abwino, ndi nsomba akhoza kukhala ndi chiopsezo chochepa chifukwa cha matenda opatsirana. Kuwonjezera apo, zinthu zomwe zimapezeka mu zakudya zina (makamaka antioxidants ndi omega-3 fatty acids) zimawoneka kuti zili ndi zotsutsana ndi zotupa.
Zakudya zokhudzana ndi antioxidants ndizo:
- Zipatso (monga blueberries, raspberries, ndi mabulosi akuda)
- Yamakiti
- Maapulo
- Artichokes
- Zolemba
- Mamasamba a masamba obiriwira (monga kale, sipinachi, ndi masamba a collard)
- Mbatata zokoma
- Burokoli
- Mtedza (monga walnuts, amondi, pecans, ndi hazelnuts)
- Nyemba (monga nyemba zofiira, nyemba za pinto, ndi nyemba zakuda)
- Mbewu zonse (monga oats ndi mpunga wofiira)
- Chokoleti cha mdima (pafupifupi 70 peresenti kakao)
Zakudya za omega-3 fatty acids zimaphatikizapo:
- Nsomba zamatsamba (monga salimoni, herring, mackerel, sardines, ndi anchovies)
- Zokongoletsa
- Walnuts
- Zakudya zolimba za omega-3 (kuphatikizapo mazira ndi mkaka)
Palinso umboni wakuti zitsamba zina zophikira ndi zonunkhira, monga ginger , turmeric , ndi adyo , zingathandize kuchepetsa kutupa.
Chakudya Choyenera Kupewa
Omega-6 fatty acids (mtundu wa mafuta ofunika kwambiri omwe amapezeka mu zakudya zambiri) amadziwika kuti aziwonjezera thupi kupanga mankhwala opweteka. Popeza omega-6 fatty acids amathandiza kukhala ndi thanzi labwino, amayang'anira kagayidwe kamene kamayambitsa matenda komanso amalimbikitsa ubongo kugwira ntchito, simuyenera kudula zakudya zanu zonse. Komabe, ndikofunika kuti muyambe kudya omega-6 mafuta acids ndi kudya kwa omega-3 mafuta acids kuti mupitirize kutupa.
Zakudya za omega-6 fatty acids zimaphatikizapo:
- Nyama
- Zakudya za mkaka (monga mkaka, tchizi, mafuta, ndi ayisikilimu)
- Margarine
- Mafuta a masamba (monga chimanga, mafuta, soya, nkhanu ndi mafuta otsekemera)
Mmalo mwa mafuta a zamasamba, sankhani mafuta monga mafuta ndi mafuta a avocado.
Kuonjezera apo, kafukufuku amasonyeza kuti kudya zakudya zapamwamba kwambiri monga shuga ndi mbewu zoyengedwa, monga zomwe zimapezeka mu mikate yoyera ndi zakudya zambiri zogwiritsidwa ntchito, zimatha kuphulika. Pewani zakumwa zakumwa zakumwa zakumwa zakumwa zowonjezera, zakumwa zamadzimadzi, zosakaniza, ndi zakudya zowonongeka.
Ubwino wa Zakudya Zosakanikirana
Kafukufuku wochulukirapo amasonyeza kuti zakudya zotsutsana ndi zotupa zingakhale ndi mbali yofunikira pazochuluka za thanzi. Mwachitsanzo, kafukufuku wofalitsidwa mu British Journal of Nutrition mu 2017, adafufuza mgwirizano pakati pa kutupa kwa zakudya (kuyerekezedwa ndi zakudya zotupa zakudya) ndi atherosclerosis (m'mimba mwa mitsempha) mwa amayi opitirira 70. Ofufuza apeza kuti zakudya zotupa ndondomeko zambiri zimagwirizanitsidwa ndi subclinical atherosclerosis ndi imfa yokhudzana ndi matenda.
Kudalira chakudya chotsutsana ndi zotupa kungathandize kuchepetsa zizindikiro zina zotupa (monga mankhwala otchedwa C-reactive protein) kwa anthu okhala ndi matenda a shuga a mtundu wa 2, malinga ndi kafukufuku wofalitsidwa ku Endocrine mu 2016.
Phunziroli, anthu omwe ali ndi matenda a shuga amtundu wachiwiri omwe amapezeka kumene amatsatira chakudya cha Mediterranean kapena zakudya zochepa. Patatha chaka chimodzi, mapuloteni a C-reactive anagwa ndi 37 peresenti mwa anthu omwe amadya zakudya za Mediterranean, koma sanasinthe mwa iwo omwe ankadya zakudya zochepa.
Zosangalatsa Zakudya
Chakudya cha kanyumba: chakudya cham'mawa smoothie, chia mbale, oatmeal.
Chakudya: saladi ndi quinoa ndi ndiwo zamasamba, supu, nsomba yofiira.
Zosakaniza: saladi yatsopano yamabuluu, maapulo ndi mafuta a mtedza, walnuts, chia mbewu pudding, guacamole.
Zakudya: tiyi ya ginger turmeric, mkaka wa golidi, madzi a masamba, green smoothie, tiyi wamchere, tiyi yamchere, tiyi wobiriwira.
Malangizo Otsatira Chakudya Chotsutsana Ndi Chotupa
- Idyani zipatso zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zinayi za zipatso zowonjezera zakuda antioxidant tsiku ndi tsiku.
- Lembani kudya zakudya zamtundu wa omega-6 fatty acids pamene mukudya zakudya zamtundu wambiri wa omega-3 fatty acids (monga nkhumba , walnuts, ndi nsomba zonenepa monga salimoni, tuna, mackerel ndi herring).
- Pewani nyama zofiira ndi mapuloteni abwino, monga nkhuku zowonda, nsomba, soya , nyemba ndi mphodza.
- Sinthani margarine ndi masamba a masamba a mafuta abwino omwe amapezeka mu mafuta, mtedza, ndi mbewu.
- M'malo mosankha mbewu zowonongeka, sankhani mbewu zonse zamtundu wambiri monga oats, quinoa, mpunga wofiira, mkate, ndi pastas omwe amalembetsa tirigu wonse ngati choyamba.
- M'malo molimbitsa zakudya zanu ndi mchere, yambani kuyamwa ndi zitsamba zosatsutsika monga adyo, ginger, ndi turmeric.
Mawu Ochokera
Kusankha mitundu yambiri ya zakudya zokoma, antioxidant-olemera kungathandize kuchepetsa kutupa kuphatikizapo masewera olimbitsa thupi komanso kugona tulo tosangalatsa, zomwe zingapangitse kuti zizindikiro za kutupa zikhazikike komanso zingachepetse chiopsezo cha matenda ambiri.
Zotsatira:
> Bondonno NP, Lewis JR, Blekkenhorst LC, et al. Nthenda yotupa ya zakudya yokhudzana ndi matenda odwala matenda a atherosclerosis ndi atherosclerotic matenda opatsirana mwa amayi okalamba. Br J Nutriti. 2017 Jun, 117 (11): 1577-1586.
> Maiorino MI, Bellastella G, Petrizzo M, Scappaticcio L, Giugliano D, Esposito K. Zakudya zamadera a Mediterranean zimatsitsa chifuwa chachikulu cha mtundu wa shuga: mtundu wa MÉDITA woyesedwa mwachizolowezi. Endocrine. Dec. 2016; 54 (3): 634-641.
> Zolinga: Zomwe zili pa tsambali zimapangidwira cholinga cha maphunziro okha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.