Sindikudziwa za inu, koma nyengo yonse yozizira, ndimadya mphesa! Zimatuluka, kuti zokhumba zanga zikhale zomveka, ndipo ziri gawo langa lachisanu chotoola kulemera.
Kafukufuku wa Nutrition and Metabolic Research Center ku Scripps Clinic anatsimikizira kuti ntchito yosavuta yowonjezera mphesa ndi madzi a mphesa ku zakudya za munthu zingachititse kuti thupi liwonongeke. Zakudya zopatsa mphesa si nthano!
Ndili ndi mitsempha yapamwamba komanso katundu wochepa kwambiri, mphesa zikhoza kukhala chida cholemetsa. Kafukufuku amasonyeza kuti dieters ikhoza kupambana ngati amasankha zakudya ndi kukhalabe ndi mphamvu, monga citrus lonse, zomwe zimathandiza kuchepetsa kudya ndi kupewa kudya kwambiri m'malo mogwiritsa ntchito zakudya zina zamakono. Zasonyezedwa kuti munthu akhoza kudyadi chakudya chochuluka popanda kudya makilogalamu ambiri mwa kusankha zakudya zowonjezereka ndi madzi. Zakudya zoterezi zikuphatikizapo zipatso, ndiwo zamasamba, mbewu zonse, nyemba ndi supu zina. Mwachitsanzo, malalanje ndi mabala a mtengo wamtengo wapatali ali ndi # 1 ndi # 2 muzitsulo kuchokera pamwamba pa zipatso 20 ndi masamba. Zofukufuku zimapereka umboni wakuti amapereka kumverera kwakukulu kwambiri ndikusunga shuga ya magazi nthawi zonse kuti pakhale chilakolako chabwino chofuna kudya.
Kafukufuku wamasiku ano akusonyeza kuti dieters ayenera kuganizira zakudya zamagazi zomwe zimakhudza kwambiri shuga la magazi.
Izi zachititsa kuti lingaliro la Glycemic Load (GL), likhale ndi chakudya chokhazikitsidwa ndi zakudya zamagazi komanso zomwe zimakhudza shuga la magazi. A GL pansi pa 10 akuyesedwa otsika. G GL yokhala ndi theka la mphesa ndi 6.
Mu phunziro la oyendetsa sabata khumi ndi awiri, lotsogolera ndi Dr. Ken Fujioka, madokotala adayang'anitsitsa kulemera ndi zinthu zamagetsi monga insulini zobisala, amuna ndi akazi zana omwe adalowa nawo mu Scripps Clinic kuphunzira "Chakudya cha Mphesa".
Kawirikawiri, anthu omwe adadya theka la zipatso zamtundu uliwonse adadya makilogalamu 3.6, pomwe iwo omwe ankamwa madzi a zipatso za pamtengo katatu patsiku adataya mapaundi 3.3. Komabe, odwala ambiri omwe amaphunzirawo anasiya mapaundi oposa 10.
"Kwa zaka zambiri anthu adayankhula za zakudya zam'mphesa, ndipo ena amalumbirira, koma tsopano tili ndi deta zomwe zimapangitsa kuti phokoso likhale lopweteka," anatero Dr. Fujioka, wofufuza wamkulu pa Nutrition ndi Metabolic Research Center ku Scripps Clinic. "Ophunzira athu adayesetsa kudya zakudya zawo tsiku ndi tsiku komanso zinawathandiza kuti azichita masewero olimbitsa thupi;
CHENJEZO CHA GRAPEFRUIT INTERACTIONS
Mankhwala ena a mankhwala amagwirizana ndi mphesa kapena madzi a mphesa. Ambiri samati, ndipo palibe umboni wakuti mankhwala a chithokomiro amagwirizana ndi mphesa. Koma kuti mutsimikizire kuti mumvetsetsa momwe mungagwiritsire ntchito mankhwala omwe mumalandira, werengani Gulu lotchedwa Graedon's Guide for Grapefruit Interactions (Adobe PDF file), kapena Webusaiti Yotsutsana ndi Mavitamini a Dothi.
Kuonjezerapo, kafukufuku amasonyeza kugwirizana kwa thupi pakati pa mphesa ndi insulini, momwe zimakhudzira kulemera kwa thupi. Akatswiriwa amanena kuti mankhwala a mphesa amachepetsa kuchepa kwa insulini komanso amalimbikitsa kulemera kwa thupi.
Kufunika kwa mgwirizanowu kumakhala ndi ntchito yoyang'anira kulemera kwa homoni. Ngakhale si ntchito yake yoyamba, insulini imathandizira ndi malamulo a mafuta a metabolism. Choncho, pang'ono ndi pang'ono insulini imatha kudya, thupi limatulutsa chakudya kuti ligwiritsidwe ntchito monga mphamvu ndipo sichisungidwa ngati mafuta m'thupi. Zipatso zamtengo wapatali zimatha kukhala ndi mankhwala omwe amachepetsa kuchepetsa thupi.
Kunenepa kwambiri kukupitirizabe kuvulaza anthu a ku America ndi dongosolo la thanzi. Malingana ndi National Center for Health Statistics, 64 peresenti ya akuluakulu a ku America amaonedwa kuti ndi onenepa kwambiri kapena owonjezera.
Anthu olemera kwambiri kapena ochepa kwambiri amakhala ndi mwayi waukulu wopanga matenda odwala moyo / khansa, matenda a shuga, kuthamanga kwa magazi, kutsekemera kwapamwamba, kupuma kwa mpweya, nyamakazi, matenda a chiwindi, ndi ena ambiri.
"Phunziro lathu limasonyeza kuti mphesa zimathandiza kwambiri pa thanzi labwino komanso umoyo wabwino, komanso polimbana ndi vuto la kulemera kwamtundu wa America," anatero Dr. Fujioka. "Kaya ndi katundu wa mphesa kapena amatha kukhala ndi chilakolako chofuna kudya, mphesa zimapezeka kuti zimathandiza kuchepetsa kulemera kwa thupi komanso kuchepetsa kuchepa kwa insulini zomwe zimapangitsa kuti akhale ndi thanzi labwino. Ndi bwino kuti 'Zakudya Zam'mphesa' sizinathenso kutchuka pakati pa anthu."
Kuphunzira komwe kumagwirizanitsa zipatso za mtengo wa zipatso ndi madzi a zipatso za mtengo wa zipatso pamtengo wolemetsa kumapangitsa kuti phindu la thanzi likugwirizana ndi mankhwalawa.
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