Zofunikira Zowonjezera Zakudya Zozizira ndi Matenda a Chithokomiro, Kutaya Kwambiri, ndi Thanzi
Ndinali ndi mwayi wokambirana ndi Dr. Udo Erasmus katswiri wathanzi, pa nkhani yochititsa chidwi: udindo wa mafuta ofunika kwambiri pa chithokomiro komanso thanzi labwino.
Za Dr. Udo Erasmus
Mwachidule, Udo Erasmus adayamba ntchito yake ya sayansi, kulandira digiri yake BS ku Honors Zoology ndi yaikulu pa Psychology, ndipo patapita zaka ziwiri maphunziro a Biochemistry and Genetics ochokera ku yunivesite ya British Columbia.
Malangizo a Erasmus anasintha pamene ankawotchedwa poizoni ndikugwira ntchito ndi mankhwala ophera tizilombo, ndipo pamene njira zowonongeka sizinagwire ntchito, anafuna kupeza njira zothetsera zakudya. Dr. Erasmus anaika maganizo ake pa zotsatira za mafuta ndi mafuta pa umoyo waumunthu, ndipo adakhala katswiri pa malowa, akuwatsogolera ku Mafuta ndi Mafuta Ake oyamba. Bukhu ili linakhalanso lingaliro lake ndipo linamupangira iye Ph.D. mu zakudya m'chaka cha 1986. Dr. Erasmus adalandiridwanso MA ku Counseling Psychology kuchokera ku Adler School of Professional Psychology. Dr. Erasmus wakhala akuchita upainiya ndi malemba kuti apangitse ndi kuika mafuta atsopano, kuonetsetsa kuti apitirize kukhala ndi thanzi labwino, ndipo amakhulupirira kwambiri mphamvu zamtengo wapatali zomwe amagwira ntchito zaka zambiri kuti apange "Mafuta a Udo" otchuka. mafuta a mafuta a mafuta omwe akulimbikitsidwa ndi odyetsa zakudya komanso ogwira ntchito padziko lonse lapansi.
Kodi Ndizofunika Zotani Zakudya Zakudya?
Kuti mumvetsetse ntchito ya moyo Erasmus - kuphunzira za mafuta ofunika kwambiri - ndikofunikira kuyambira ndi maziko oyambirira - kodi mafuta amtengo wapatali ndi chiyani?
Pali mitundu yosiyana ya mafuta, awiri okha omwe amawoneka kuti "ofunika," ndiwo mafuta Omega 3 , ndi mafuta Omega 6. Mafuta amenewa ayenera kudyedwa mwachindunji kuchokera ku zakudya. Mafuta ena, monga mafuta a Omega 9 (monounsaturated), ndi mafuta odzaza - enawo - samawoneka ofunikira chifukwa akhoza kupangidwa ndi thupi podya shuga ndi nyonga zina.
Omega 3 mafuta a acids amachokera ku zakudya monga nkhono, masamba obiriwira, ndi mafuta okwera, nsomba za madzi ozizira monga albacore tuna, sardines, Atlantic halibut ndi saumoni, coho, pinki ndi mfumu salimoni, Pacific ndi Atlantic mchere, macherel ya Atlantic ndi nyanja nsomba ya trauti. Omega 6 fatty acids amapezeka mu sesame ndi mbewu za mpendadzuwa ndi mbewu zina ndi mtedza. Nsomba zina ndi zinyama zimaperekanso mtundu wochokera ku Omega 6. Pofuna nsomba, Dr. Erasmus nthawi zonse amasankha nsomba zokha kuti azipaka mafuta owonjezera - zomwe amati zitha kukhala mosavuta kapena ngakhale poizoni.
Malinga ndi Dr. Erasmus, kuyambira 1900, Omega 6 imakhala ikuwonjezeka kawiri kawiri, makamaka chifukwa cha kuwonjezeka kwa mafuta ena a zamasamba pakukonzekera chakudya, pamene Omega 3s tsopano ndi imodzi mwa magawo asanu ndi limodzi oyambirira. Izi zikutanthauza kuti timapeza omega 6 kwambiri komanso omega 3 mafuta acids kwambiri. Dr Erasmus anati: "Ndikofunika kwambiri kubweretsa mafuta abwino kuposa kupewa mafuta oipa. Mafuta ochepa komanso opanda mafuta amatitengera njira yolakwika. Tikufuna mafuta abwino."
Ubwino wa Zofunikira Zowonjezera Mafuta
Potsirizira pake, kusagwirizana ndi kulephera kwa mafuta ofunika kwambiri, malinga ndi Dr. Erasmus, chifukwa chake, choyambitsa, kapena chothandiza ku matenda ambiri, ndi kuthana ndi zofookazo kudzera mu zakudya zoyenera, kapena kugwiritsa ntchito mafuta abwino, akhoza kukhala ndi zazikulu Zotsatira za thanzi.
Apeza kuti phindu la kufunikira kwa mafuta oyenera omwe amathandiza kuti azitha kudya ndi kusinthanitsa angaphatikizepo izi:
- Kuwonjezera mphamvu, ntchito, ndi mphamvu
- Zomwe zimachepetsa zoopsa za matenda a mtima, makamaka kuthamanga kwa magazi, triglycerides
- Zomwe zimachepetsa chiopsezo cha shuga
- Kupititsa patsogolo ubongo, kuphatikizapo maganizo, nzeru, khalidwe, ndi masomphenya
- Kuchepetsa maganizo
- Kupititsa patsogolo ntchito zokhudzana ndi chiwalo, kuphatikizapo chiwindi, impso, adrenal ndi chithokomiro
- Mwamsanga kuchira ndi machiritso
- Ana olumala ndi amayi apakati Kulimbitsa digestion
- Kuchepetsa matenda
- Bwinobwino khungu, tsitsi, ndi misomali
Zofunikira Zowonjezera Mafuta ndi Chithokomiro
Malinga ndi Dr. Erasmus, pali mapindu omwe ali othandiza kwa odwala chithokomiro .
Amamva kuti mafuta ofunika kwambiri ndi ofunika kwambiri chifukwa cha chithokomiro chifukwa, choyamba, amafunikira kukhulupirika kwa kapangidwe ka memphane iliyonse ya selo iliyonse. Chachiwiri, amawonjezera mphamvu mu selo. Ndipo chachitatu, pali umboni wina woti mafuta ofunika kwambiri, makamaka Omega 3s, amachititsa kuti mahomoni adziwe bwino.
Kuti mumvetse kufunikira kwa nkhani yolandira, ganizirani za matenda a shuga. Katemera wa shuga, matenda omwe amawoneka ngati chizindikiro cha shuga m'tsogolo, amadziwika kuti insulin kukana . Insulini ili m'thupi, koma siidagwiritsidwa ntchito chifukwa mafuta odzaza amachititsa kuti insulin yothandizira ntchito, ndipo pamapeto pake mapulogalamu amatha kukhala opanda mphamvu - ndipo pamapeto pake amatetezedwa ndi osakhoza kulandira - insulini. Zakudya zamtengo wapatali zamatenda zimayenera kuti zikhale zogwirira ntchito ndipo zingapangitse odwala matenda a shuga kukhala omvera kwambiri. Choncho odwala matenda a shuga omwe amatenga mafuta ofunika kwambiri amafunika zosowa zochepa, ndipo potsirizira pake, kuchepa kwa insulini.
Dr. Erasmus amakhulupirira kuti njira yomweyi imayendera ndi ntchito zina zam'thupi, monga androgens, glands pineal, adrenal glands - makamaka, chithokomiro.
Pali madokotala omwe amakhulupirira kuti kutentha kwa mahomoni ndizosachitika kawirikawiri ndipo makamaka chizindikiro chodziwika cha matenda a chithokomiro, monga ngati insulin kukana ndizomwe zimayambitsa matenda a shuga. Magaziniyi ndi ofunika kwambiri, chifukwa malinga ndi Dr. Erasmus, "Ndibwino kuti nthawi zina zikhale zovuta kuti mupeze zakudya zowonjezera mafuta koma zimakhala bwino." Izi zikutanthauza kuti ma level of fatty acid acids angapangitse kuti mavitamini a chithokomiro azigwira bwino, kotero kuti mahomoni a chithokomiro amakwaniritsa ntchito yake. "
Zofunika Zowonjezera Zakudya Zozizira ndi Kutupa
Dr. Erasmus akufotokozanso udindo womwe mafuta ofunika kwambiri amachitiramo pofuna kuteteza ndi kuchepetsa nthenda yotchedwa inflammatio n. Makamaka mafuta ofunika kwambiri amachititsa kuti majeremusi ndi ma eicosanoids azitsatira chitetezo cha mthupi ndi zotupa, ndipo Omega 3s, makamaka, ali ndi anti-inflammatory zotsatira zomwe zingayambe kuchepetsa kupweteka.
Kutentha kwa chithokomiro - wotchedwa goiter - ndilopakati pa matenda ambiri a chithokomiro, ndipo kutupa kumawoneka pafupifupi pafupifupi matenda onse omwe amadzimadzimadzimodzi.
Dr Erasmus anati: "Ndimakhulupirira kuti kutupa ndikofunika kwambiri pa chilichonse chomwe chimapita m'thupi, kuphatikizapo khansa, shuga, ndi matenda a mtima. Tikudziwa kuti Omega 3s imachepetsa kutupa."
Dr. Erasmus amakhulupirira kuti ngati mapuloteni ali madzi, mafuta ndi othandizira, osati mitsempha, koma maselo ndi ziwalo. Mapuloteni amachititsa kutupa, kudwala, ndi matenda omwe amatha . Mafuta ofunika kwambiri amaoneka kuti amathandiza kuteteza mapuloteni kuti asawathandize - choncho zimayambitsa machitidwe osiyanasiyana a chitetezo cha mthupi.
Zofunikira Zowonjezera Mafuta ndi Kutaya Kwambiri
Pamene chithokomiro chimagwira ntchito, kuchepetsa thupi kumatha kuchepa ndipo thupi limatentha pang'ono. Dr. Erasmus amakhulupirira kuti ngati chithokomiro chikugwira ntchito mofulumira, kutentha kwazakudya zimakhudza kwambiri. Dr. Erasmus amakhulupirira kuti anthu omwe ali ndi hypothyroidism ayenera kusinthana kuchokera ku mbewu ndi kumera mpaka masamba obiriwira monga chomwe chimapatsa chakudya chamagazi. Zomera zamasamba, kuphatikizapo mafuta abwino ndi mapuloteni, ziyenera kukhala maziko a zakudya.
Amanena kuti mafuta oyenera amathandiza kwambiri kuwonjezera mphamvu ndi kuthetsa njala, motero amathandiza kulemera. Kuonjezera apo, apezeka kuti alepheretsa majeremusi omwe amachititsa mafuta m'thupi (zokhudzana ndi mafuta ndi mafuta ena osagwiritsa ntchito mafuta) komanso kuwonjezera thermogenesis - kutentha kwa mafuta.
Dr. Erasmus amamva kuti Omega 3 imagwira ntchito bwino kuposa momwe amachitira conjugated linoleic acid (CLA) . Amawona kuti CLA akhoza kukhala ndi zotsatira zolakwika, makamaka pa mlingo waukulu.
Dr. Erasmus 'Optimal Thyroid Diet
Malingana ndi Dr. Erasmus, kuti wodwala wa chithokomiro atenge thupi, amafunika:
- Zomera zamasamba (Pamene akunena kuti kuyesetsa pa zipatso 5 ndi zamasamba tsiku kapena 9 pa tsiku ndilo njira yoyenera, chowonadi ndi chakuti tiyenera kuyesetsa kwambiri ngati zipatso 1, ndi masamba 8 kapena 9 tsiku lililonse.)
- Mafuta abwino
- Mapuloteni
- Kudya moyenera
- Zakudya zapang'ono. Dr. Erasmus anati: "Ngati mukulemera, simukuwotcha carbs." Kodi muyenera kuchepetsa kuchuluka kwa zinthu zotani? "Mpakana kulemera kwanu kuli koyenera!")
- Kuchita masewera olimbitsa thupi
- Zowonjezerapo: Kuphatikiza pa kuonjezera mafuta ofunika kwambiri, amatsindikanso zinc, vitamini C, ndi mavitamini a m'mimba.
Kodi Ndi Zowonjezera Zotani Zowonjezera Zomwe Mukufunikira?
Mu lingaliro la Dr. Erasmus, ngati tikhoza kuika zakudya zathu pa zamasamba, nsomba, ndi mafuta abwino kuchokera ku zakudya zina, tikhoza kuyesetsa kuthetsa kusamvetseka kwa mafuta oyenera. Koma pamene zakudya sizingakwanitse, kapena simungathe kupeza chakudya chokwanira chomwe chili ndi Omega 3s ndi Omega 6s, ndiye kuti mungathe kuganizira zoonjezera.
Pali mitundu yambiri yamtengo wapatali ya mafuta m'thupi, kuphatikizapo Dr. Erasmus 'amene anapanga mafuta, omwe amadziwika kuti "Mafuta a Udo." Mafuta a Udo ndi mafuta omwe amapangidwa kuchokera ku fulakisi, shuga, ndi mpendadzuwa, komanso mafuta ochokera madzulo primrose, mchenga wa mpunga, ndi majeremusi oat. Dr. Erasmus amalimbikitsa supuni ya mafuta pa masentimita 50 patsiku m'nyengo yozizira. Izi zikutanthauza supuni 4 pa tsiku kwa munthu wokwana mapaundi 200 m'nyengo yozizira. Njira yomwe mumadziwira kuti mwatenga mafuta okwanira ndi, malinga ndi Dr. Erasmus, khungu lanu silinaume, losavuta kapena lopweteketsa - malingaliro amodzi m'nyengo yozizira. Mazira a Chilimwe akhoza kuponyedwa pang'ono, ndipo kachiwiri, khungu liyenera kugwiritsidwa ntchito ngati kuyesa.
Pofuna kutaya thupi, Dr. Erasmus adanena kuti kugwira ntchito ndi anthu owonjezera kwambiri, amawapatsapo supuni zambiri za mafuta pa tsiku. Kwa odwala nyamakazi a nyamakazi, amawapeza pa supuni 10 patsiku.
Mafuta ambiri, mafuta a kalori amapita mmwamba, kotero kuti kuchepetsa kudya kwa caloric, Dr. Erasmus akuyamikira kutulutsa zakudya zamagazi - makamaka zowonjezera, mbewu, ndi zipatso - kupanga ma calories mu mafuta, ndi kuika zakudya pa mapuloteni abwino ndi ndiwo zamasamba.
* * * * * * * * * * * *
Kodi supplementation ndi mafuta ofunika amachititsa yankho kwa inu? Zingakhale zoyenera kuyesa masabata angapo kuti muyambe, kuti muwone ngati mutayamba kumva zopindulitsa za nthawi yaying'ono, ndipo onani kusiyana kwa khungu lanu. Kumbukirani kuti kuti muteteze kulemera, muyenera kuchepetsa kuchuluka kwa chakudya chomwe mumadya, kuti muchepetse mafuta a mafuta komanso mukhale ndi makilogalamu a tsiku ndi tsiku.
Kuti mumve zambiri zokhudza Dr. Erasmus, onani tsamba lake, www.udoerasmus.com kapena mudziwe zambiri zokhudza buku lake, Mafuta Amene Amapha Mafuta Amene Amachiritsa.