Kudya dzidziso uye chokwadi

Kudya kwenhema izano rinozove rakakurumbira pasina chokwadi chekuritsigira. Kana zvasvika pakurera uremu, dzidziso zhinji dzinozivikanwa ngano uye zvimwe ndezvechokwadi chikamu. Heano mamwe echokwadi ekukubatsira iwe kugadzirisa izvo zvaunonzwa.

NGANO? Cheka kumashure kuma carbs kudzora huremu.

CHOKWADI:Carbohydrate anouya nenzira dzakasiyana: yakapusa uye yakaoma. Mavara carbs anowanikwa mune zvekudya zvakaita semakuki uye zviwitsi zvinoshaya mavitamini, zvicherwa, uye fiber. Kuderedza maswiti aya inzira yakanaka yekudya hutano. Zvikafu zvine carbs yakaoma senge yegorosi yakazara chingwa, bhinzi, uye michero, zvine zvakawanda zvinovaka muviri zvakakunakira iwe.

• Cheka kumashure pane akareruka carbs asi chengeta yakaoma carbs pane iyo menyu.

NGANO? Kana iyo label ikati "hapana-mafuta" kana "yakaderera-mafuta," unogona kudya zvese zvaunoda uye kwete kuwedzera huremu.

CHOKWADI: Zvakawanda zvine mafuta mashoma kana asina-mafuta zvakawedzera shuga, starch, kana munyu kugadzira kudzikisira kwemafuta. Izvi zvekudya "zvinoshamisa" zvinowanzo kuve nemarori akawanda, kana kupfuura, kupfuura echinyakare vhezheni.

• Tarisa chinyorwa chekudya kuti uone kuti mangani macalorie ari mukushandira. Ive neshuwa yekutarisa iyo yekushandira saizi zvakare.

NGANO? Kurega kudya kwemangwanani kunoita kuti uwedzere uremu.

CHOKWADI: Kudya chikafu chamangwanani chine hutano kunogona kubatsira iwe kubata nzara yako mumashure mezuva uye kukubatsira kuti uti, "Kwete waita hako," kuzvinonaka zvisina hutano. Hapana ongororo yesainzi yakaratidza kuti kusvetuka chikafu chemangwanani kunotungamira kune huremu kuwedzera.

• Kana usina nzara kutanga chinhu, teerera kumutumbi wako. Paunenge wagadzirira kudya, zvibatsire kune yakasarudzika sarudzo senge oatmeal nema fresh berries.

NGANO? Kudya husiku kuchakufuta.

CHOKWADI: Vanhu vanodya pakati pehusiku vanowanzoisa kuwedzera huremu. Chimwe chikonzero chingangoitika ndechekuti vanodya-husiku vanodya vanowanzo sarudza yakakwira-koriori inobata. Vamwe vanhu vanodya mushure mekudya kwemanheru havarara zvakanaka, izvo zvinogona kutungamira mukushuvira kwakanaka zuva rinotevera.

• Kana iwe uine nzara mushure mekudya kwemanheru, zvigoneke iwe kune zvinwiwa zvine hutano senge yakaderera-mafuta yogati kana vana karoti.

NGANO? Iwe haugone kuve wakafuta uye une hutano.

CHOKWADI: Kune vamwe vanhu vakafutisa vane hutano hweropa, cholesterol, uye shuga zveropa. Kune vanhu vazhinji, huremu hwakawandisa hunowedzera njodzi yechirwere chemwoyo uye chirwere cheshuga. Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge wakanyanyisa kuwandisa, inowedzera mukana wako wekuwedzera chirwere ichiwedzera

• Kunyangwe iwe uchigona kuve wakanyanya kufuta uye uine hutano, kutakura huremu hunowedzera njodzi yako kumatambudziko ehutano pasi pemutsara, asi kudya zvine hutano uye chiitiko chenguva dzose zvakakunakira iwe kunyangwe uchirema chii.

NGANO? Kutsanya kunogona kukubatsira kuti uremerwe uremu nekukurumidza.

CHOKWADI: Kutsanya hakuna hutano kana iwe ukava nenzara zuva rese uye wozvivhara nechikafu chikuru chinotsiva ese macalorie awakatsika pakutanga. Kuenzaniswa nevanhu vanorasikirwa nemafuta nekudya mashoma macalorie, vanhu vanokurumidza vanorasikirwa nemhasuru yakawanda kupfuura mafuta.

• Tarisa pakudya kwako kwezuva nezuva kwemakirori asina chinhu aunogona kucheka, senge tsanga dzakanatswa uye zvinwiwa zvine shuga. Usacheke kudya zvachose, kunyanya pasina kutarisirwa nachiremba.

NGANO? Iwe unofanirwa kuseta zvine mwero zvinangwa kana iwe uchida kudzikira uremu.

CHOKWADI: Mune dzidziso, zvine musoro kuti kana iwe ukaisa zvinangwa zvekuda uye ukasazadzisa, unogona kukanda mapfumo pasi. Nekudaro, vamwe vanhu vanonyatso kurasikirwa nehuremu pavanoisa zvinangwa zvinoita kuti vazvisundire vega.

• Hakuna vanhu vaviri vakaenzana. Izvo zvinoshandira mumwe munhu zvinogona kusashandira iwe. Kuderedza uremu maitiro. Iva wakagadzirira kugadzirisa chirongwa chako paunenge uchiona zvinoshanda uye zvisingashande kwauri.

NGANO? Kunonoka kurasikirwa uremu ndiyo chete nzira yekudzora uremu uye kuichengeta iri kure.

CHOKWADI: Kunyange chiri chokwadi kuti vanhu vazhinji vanorasikirwa nehuremu hwakawanda munguva pfupi vanowana zvese zvakare, izvi hazvisi zvechokwadi kune wese munhu. Vamwe vanhu vakafutisa vanobudirira kana vachidzora huremu nekukurumidza, semuenzaniso, kubva pamazana matatu kusvika mazana maviri emakirogiramu (135 kusvika 112 makirogiramu) mune isingasviki gore.

• Kunonoka kuonda kunogona kunge kusiri iko chete sarudzo kwauri. Ingo chenjera kuti udzivise kudya kwefashoni kunovimbisa zvisingaite mhedzisiro, vanogona kunge vasina kuchengetedzeka. Kana iwe uchifarira chikafu chinokurudzira kukurumidza kurasikirwa uremu, ita shuwa yekushanda pamwe nemupi wako wekuchengeta hutano kuti uve nechokwadi chekuti uri kuwana zvese zvinovaka muviri zvaunoda.

Kufutisa - kudya ngano uye chokwadi; Kufutisa - kudya manyepo uye chokwadi; Kurema-kurasikirwa kwekudya ngano uye chokwadi

Casazza K, Fontaine KR, Astrup A, et al. Ngano, kufungidzira, uye chokwadi nezve kufutisa. Nyowani Engl J Med. 2013; 368 (5): 446-454. PMID: 23363498 pubmed.ncbi.nlm.nih.gov/23363498/.

Dawson RS. Ichokwadi nezve kufutisa, kurovedza muviri, uye chikafu. Pediatr Ann. 2018; 47 (11): e427-e430. PMID: 30423183 pubmed.ncbi.nlm.nih.gov/30423183/.

Gallant A, Lundgren J, Drapeau V. Zvehutano zvinoenderana nekunonoka kudya uye kudya kwemanheru. Curr Obes Rep. 2014: 3 (1): 101-107. PMID: 26626471 pubmed.ncbi.nlm.nih.gov/26626471/.

Kramer CK, Zinman B, Retnakaran R. Kune hutano hwakanyanyisa huremu hwehurema uye kufutisa mamiriro ezvinhu ane utsinye here?: Kuongororwa kwakarongeka uye meta-ongororo. Ann Mukati Med. 2013; 159 (11): 758-769. PMID: 24297192 pubmed.ncbi.nlm.nih.gov/24297192/.

National Institute of Chirwere cheshuga uye Digestive uye Kidney Zvirwere. Dzimwe ngano pamusoro pechikafu & chiitiko chemuviri. www.niddk.nih.gov/health-information/weight-management/myths-nutrition-physical-activity. Yakasvika muna Chikunguru 2, 2020.

• Kudya