Wepamusoro 10 Huru Dzidziso Dzakakura mu 'Zvimwe' Nutrition

Zvemukati

• 1. Shuga inodhakwa ka8 kupfuura cocaine
• 2. MaCalori haana basa zvachose
• 3. Kubika nemafuta emuorivhi ipfungwa yakaipa
• 4. Ma microwaves anokuvadza chikafu chako uye anoburitsa mwaranzi inokuvadza
• 5. Ropa cholesterol haina basa
• 6. Kofi-yakatengwa muchitoro ine huwandu hwakawanda hwemycotoxin
• 7. Chikafu chealkaline chine hutano asi chikafu chine acidic chinokonzera chirwere
• 8. Kudya mukaka kwakashata kumapfupa ako
• 9. Carbs zvinokuvadza zvakasikwa
• 10. Agave nekita inotapira zvine utano
• Chinokosha

Chikafu chinokanganisa munhu wese, uye kune nzira dzakawanda nekutenda nezve izvo zvakanaka.

Kunyangwe nehumboo hwekuvatsigira, varapi venyama uye vamwe vashandi kazhinji havabvumirani pane zvakanakira maitiro.

Zvisinei, vamwe vanhu vane zvitendero pamusoro pechikafu chisina tsigiro yesainzi.

Ichi chinyorwa chinotarisa dzimwe dzenhema idzo vanhu dzimwe nguva vanogoverana mumunda wekumwe kudya kunovaka muviri.

1. Shuga inodhakwa ka8 kupfuura cocaine

Shuga inoitika zvakasikwa muzvikafu zvakawanda, kunyanya michero nemiriwo. Nekudaro, zvakare iri yakakurumbira yekuwedzera.

Pane humbowo hwakawanda hwekuti kuwedzera shuga yakawandisa kuchikafu kunokuvadza. Masayendisiti akaibatanidza pamwe nekufutisa, insulini kuramba, inowedzera mudumbu mafuta uye chiropa mafuta, uye zvirwere zvakaita senge rudzi rwechipiri chirwere cheshuga uye chirwere chemoyo (1,,,, 5,).

Zvisinei, kudzivisa kuwedzera shuga kunogona kuva kwakaoma. Chimwe chikonzero ndechekuti vagadziri vanowedzera icho kune zvakawanda zvakafanirwa zvekudya, zvinosanganisira zvinonaka sosi uye zvekukurumidza kudya.

Uye zvakare, vamwe vanhu vanowana zvishuwo zvezvikafu zvine shuga yakawanda.

Izvi zvave kutungamira dzimwe nyanzvi kuti vatende kuti shuga nezvikafu zvirimo zvine zvinodhaka.

Pane humbowo hunotsigira izvi mune zvese mhuka nevanhu. Shuga inogona kumisikidza nzvimbo dzakafanana muuropi semishonga yekuvaraidza, uye inogona kukonzera zviratidzo zvakafanana zvehunhu (,).

Vamwe vanosvika pakureva kuti shuga inopindwa muropa zvakapetwa kasere kupfuura cocaine.

Uku kuda kunobva pachidzidzo chakawana kuti makonzo akasarudza mvura inotapira neshuga kana saccharin pamusoro peiyo intravenous cocaine ().

Icho chaive chiitiko chinokatyamadza asi hachina kuratidza kuti shuga ine kasere kupindwa muropa nekukwezva kwevanhu, zvichienzaniswa necocaine.

Shuga inogona kukonzera matambudziko ehutano, uye inogona kupindwa muropa. Zvisinei, hazvigone kuve muropa kupfuura cocaine.

PfupisoShuga inogona kuve isina hutano uye inogona kupindwa muropa, asi hazviite kuti uve kasere sekupindwa muropa secocaine.

2. MaCalori haana basa zvachose

Vamwe vanhu vanofunga kuti macalorie ndizvo zvese zvakakosha pakurasikirwa nehuremu.

Vamwewo vanoti unogona kudzikisa huremu zvisinei kuti unodya macalorie mangani, chero bedzi uchisarudza chikafu chakakodzera. Ivo vanoona macalorie asina basa.

Chokwadi chiri pakati nepakati.

Kudya zvimwe zvekudya kunogona kubatsira kutsigira uremu ne, semuenzaniso:

• kukurudzira metabolism, iyo inowedzera huwandu hweacalorie aunopisa
• kuderedza chishuwo, icho chinoderedza huwandu hwemacalorie aunodya

Vanhu vazhinji vanogona kurasikirwa nehuremu pasina kuverenga macalorie.

Zvisinei, ichokwadi kuti kana ukarasa uremu, macalorie mazhinji ari kusiya muviri wako pane kupinda mauri.

Nepo zvimwe zvekudya zvichikubatsira iwe kudzikisa huremu kupfuura vamwe, macalorie anogara achikanganisa kuonda uye kuwedzera uremu.

Izvi hazvireve kuti iwe unofanirwa kuverenga macalorie kuti uderedze huremu.

Kuchinja chikafu chako kuti uremu huitike paopopilot zvinogona kungoshanda, kana zvisiri nani.

Pfupiso Vamwe vanhu vanotenda kuti macalorie haana mutsauko pakurera kana kuwana. Kuverenga macalorie hakuwanzo kukosha, asi macalorie achiri kuverenga.

3. Kubika nemafuta emuorivhi ipfungwa yakaipa

Yakawedzera mhandara yemafuta emuorivhi imwe yemafuta ane hutano aripo. Iine moyo-hutano monounsaturated mafuta uye ane simba antioxidants (10, 11).

Zvisinei, vanhu vazhinji vanotenda kuti hazvina kunaka kuishandisa pakubika.

Mafuta uye antioxidants anonzwisisa kupisa. Paunoshandisa kupisa, makemikari anokuvadza anogona kuumba.

Nekudaro, izvi zvinonyanya kushanda kumafuta ayo akakwirira mu polyunsaturated fatty acids, senge soya uye chibage mafuta (12).

Mafuta epolyunsaturated emafuta emuorivhi anongova 10-11%. Izvi zvakaderera, zvichienzaniswa nemamwe akawanda mafuta emiti ().

Chokwadi, ongororo dzakaratidza kuti mafuta emuorivhi anochengetedza zvimwe zvehutano, kunyangwe pakupisa kukuru.

Kunyangwe panogona kuve nekurasikirwa nema antioxidants, vhitamini E, uye kuravira, mafuta emuorivhi anochengetedza akawanda ezvehutano ayo kana achipisa (14,,).

Mafuta omuorivhi sarudzo yakanaka yemafuta, ingave mbishi kana mukubika.

Pfupiso Oiri maorivhi inogona kuve sarudzo yakakodzera yekubika. Zvidzidzo zvinoratidza kuti inogona kumira tembiricha yekubika, kunyangwe kwenguva yakareba.

4. Ma microwaves anokuvadza chikafu chako uye anoburitsa mwaranzi inokuvadza

Kuchenesa chikafu muvheni rewa microwave kunokurumidza uye kuri nyore, asi vamwe vanhu vanotenda kuti izvi zvinouya nemutengo.

Vanoti ma microwave anoburitsa mwaranzi inokuvadza uye anogona kukuvadza zvinovaka muviri muzvikafu. Nekudaro, hapana zvinoita sekuti pane chero humbowo hwakaburitswa kutsigira izvi.

Microwave ovens anoshandisa radiation, asi dhizaini yavo inodzivirira izvi kupunyuka ().

Muchokwadi, kutsvagisa kunoratidza kuti microwave yekubika inogona kuve iri nani mukuchengetedza michero kupfuura dzimwe nzira dzekubika, senge kufashaira kana kutsvaira (,,).

Iko hakuna humbowo hwesainzi hwekuti microwave yekubika inokuvadza.

Pfupiso Hapana bvunzo dzakaburitswa dzinoratidza kuti microwave ovens anokuvadza. Pane kupokana, kumwe kutsvagurudza kunoratidza kuti vanogona kubatsira kuchengetedza zvinovaka muviri izvo dzimwe nzira dzekubika dzinoparadza.

5. Ropa cholesterol haina basa

Nutritionists kazhinji havabvumirani pamhedzisiro yemafuta akazara uye cholesterol yekudya.

Masangano makuru, akadai seAmerican Heart Association (AHA), anokurudzira kudzora kudyiwa kwemafuta akazara kusvika pa5-6% emakoriori, nepo 2015-2020 Dhijitari Dhairekitori revaAmerican ichikurudzira yakakwira gumi muzana yehuwandu hwevanhu (21, )

Zvichakadaro, humwe humbowo hunoratidza kuti kudya chikafu chakakora cholesterol uye mafuta akazara hakugone kuwedzera njodzi yako yechirwere chemwoyo (,, 25, 26).

Kubva muna 2015, Dhipatimendi Rezvekurima reU.S. (USDA's) Dhijitari Dhairekitori harisisina zano rekudzora kudya kwecholesterol kusvika 300 mg pazuva. Nekudaro, ivo vachiri kukurudzira kuti vadye secholesterol yekudya shoma sezvinobvira apo uchitevera kudya kunovaka muviri ().

Zvisinei, vamwe vanhu havana kunzwisisa izvi uye vanotenda izvo ropa cholesterol mazinga akakoshawo.

Kuva nemwero wakakwira wecholesterol muropa rako kunogona kuwedzera chirwere chako chemwoyo uye mamwe mamiriro ehutano. Iwe haufaniri kuzvidza ivo.

Kutevera mararamiro ane hutano - kusanganisira chikafu chakapfuma mumichero mitsva nemiriwo uye zvakaderera muzvikafu zvakagadziriswa, mafuta, uye shuga - zvinogona kukubatsira iwe kuchengetedza akakwana cholesterol mazinga.

Pfupiso Cholesterol uye mafuta akazara muzvikafu zvinogona kunge zvisina kukuvadza, asi cholesterol mwero muropa rako inogona kukanganisa njodzi yako yechirwere chemwoyo.

6. Kofi-yakatengwa muchitoro ine huwandu hwakawanda hwemycotoxin

Mycotoxins makemikari anokuvadza anouya kubva muforoma ().

Ivo varipo mune dzakawanda dzakakurumbira chikafu.

Pane fungidziro yekuti kofi zhinji ine mazinga ane njodzi emycotoxin.

Nekudaro, izvi hazvigoneke. Kune mirau yakaoma inodzora mycotoxin mazinga muzvikafu. Kana chirimwa chikapfuura mwero wekuchengetedza, murimi anofanira kuchirasa ().

Ose maumburu uye mycotoxin zvinowanzoitika makomputa. Mune dzimwe nzvimbo, anenge munhu wese ane mazinga anoonekwa e mycotoxins muropa ravo ().

Zvidzidzo zvinoratidza kuti kana iwe ukanwa makapu mana (945 mL) yekofi pazuva, iwe unongodya chete 2% yeiyo yakanyanya yakachengeteka mycotoxin kudya. Aya mazinga ari mukati memuganhu wekuchengetedza (31).

Iko hakuna kudikanwa kwekutya kofi nekuda kwe mycotoxins.

Pfupiso Mycotoxins makomputa anokuvadza ayo akawandisa kuwanikwa, asi iwo matanho mukofi ari mukati memiganhu yekuchengetedza.

7. Chikafu chealkaline chine hutano asi chikafu chine acidic chinokonzera chirwere

Vamwe vanhu vanotevera chikafu chealkaline.

Ivo vanopokana:

• Chikafu chine acidic kana alkaline maitiro pamuviri.
• Zvokudya zvine acid zvinodzikisa kukosha kwePH, yeropa, zvichiita kuti ive iine acid.
• Cancer maseru anongokura munzvimbo ine acidic.

Zvisinei, kutsvakurudza hakutsigiri maonero aya. Ichokwadi ndechekuti, muviri wako unodzora kukosha kweropa rako repH, zvisinei nedhayeti yako. Izvo zvinongo shanduka zvakanyanya kana uine huturu hwakakomba kana hutano hutano hwusingaperi chirwere cheitsvo (32, 33).

Ropa rako rakanyanyisa alkaline nekukanganisa, uye gomarara rinogona zvakare kukura munzvimbo ine alkaline ().

Vanhu vanotsigira chikafu vanokurudzira kudzivirira nyama, mukaka, uye zviyo, izvo zvavanofunga kuti zvine acid. Chikafu che "alkaline" chinonzi chinonyanya kudyiwa nezvirimwa, semuriwo nemichero.

Kudya kwealkaline kunogona kupa mabhenefiti, asi imhaka yekuti yakavakirwa pane zvine hutano, chikafu chizere. Kunyangwe izvi zvekudya zviri "alkaline" kana "acidic" hazviite kuti zvive nemhedzisiro.

Pfupiso Chikafu hachigone kuchinja pH kukosha (acidity) yeropa muvanhu vane hutano. Iko hakuna humbowo hunogutsa hwekutsigira alkaline chikafu.

8. Kudya mukaka kwakashata kumapfupa ako

Imwe ngano inoti mukaka unokonzera osteoporosis. Uku ndiko kuwedzerwa kwealkaline dhayeti ngano.

Vatsigiri vanoti mapuroteni emukaka anoita kuti ropa rako riite acidic uye kuti muviri wako unobvisa calcium mumapfupa ako kuti iite acidity iyi.

Muchokwadi, zvivakwa zvinoverengeka mune zvigadzirwa zvemukaka zvinotsigira hutano hwemabhonzo.

Iwo manyuko akanaka ecalcium uye phosphorus, ayo makuru ekuvakisa mabhonzo. Izvo zvakare zvine vhitamini K2, iyo inogona kubatsira pakuumbwa kwemapfupa (,, 37).

Uyezve, iwo manyuko akanaka emapuroteni, ayo anobatsira mapfupa hutano (,).

Kudzorwa, zvidzidzo zvevanhu zvinoratidza kuti zvigadzirwa zvemukaka zvinogona kusimudzira hutano hwemapfupa mumazera ese nekuwedzera huwandu hwemapfupa uye kudzikisa njodzi yako yekutyoka (,,,).

Nepo mukaka usina kukosha kuhutano hwepfupa, unogona kubatsira zvakanyanya.

Pfupiso Vamwe vanhu vanoti zvigadzirwa zvemukaka zvinogona kukuvadza hutano hwepfupa, asi ongororo zhinji dzinoratidza zvinopesana.

9. Carbs zvinokuvadza zvakasikwa

Kudya kwakaderera-carb kune zvakawanda zvakanakira.

Zvidzidzo zvinoratidza kuti zvinogona kubatsira vanhu kudzikisa huremu uye nekuvandudza akasiyana mamaki ehutano, kunyanya echirwere cheshuga uye mhando 2 chirwere cheshuga (44, 45, 46, 47,).

Kana kudzikisa carbs kunogona kubatsira kubata mamwe matambudziko ehutano, vamwe vanhu vanotenda kuti carbs inofanirwa kunge yakakonzera dambudziko pakutanga.

Nekuda kweizvozvo, akawanda akadzika carb anotsigira madhimoni ese epamusoro carb chikafu, kusanganisira izvo zvinopa hwakawanda hwebatsiro, senge mbatatisi, maapuro, uye karoti.

Ichokwadi kuti yakanatswa carbs, kusanganisira yakawedzera shuga uye yakanatswa tsanga, inogona kubatsira mukurema uye chirwere chemetabolism (, 50,).

Zvisinei, izvi hazvisi zvechokwadi kune yose carb zvinyorwa.

Kana iwe uine metabolic mamiriro, senge kufutisa kana mhando 2 chirwere cheshuga, yakaderera carb chikafu inogona kubatsira. Zvisinei, izvi hazvirevi kuti carbs yakakonzera matambudziko ehutano aya.

Vanhu vazhinji vanoramba vaine hutano hwakanaka pavanenge vachidya zvakawanda zvisina kugadzirwa zvepamusoro carb chikafu, senge zviyo zvizere.

Chikafu chakaderera checarb inzira ine hutano kune vamwe vanhu, asi hazvidiwe kana kukodzera munhu wese.

Pfupiso Kudya kwakaderera kwecarb kunogona kubatsira vamwe vanhu, asi izvi hazvireve kuti carbs haina hutano - kunyanya idzo dzakazara uye dzisina kugadziriswa.

10. Agave nekita inotapira zvine utano

Musika wekudya wehutano wakawedzera nekukurumidza mumakore achangopfuura, asi kwete zvese zvigadzirwa zvawo zvine hutano.

Mumwe muenzaniso ndeye inotapira agave nekita.

Yakawedzerwa shuga inogona kukonzera matambudziko ehutano, uye chimwe chikonzero ndeye yavo yakakwira fructose zvemukati.

Chiropa chako chinogona chete kugadzirisa mamwe huwandu hwefructose. Kana paine fructose yakawandisa, chiropa chako chinotanga kuchichinja kuita mafuta (, 53).

Nyanzvi dzinotenda kuti ichi chingave chakakosha mutyairi wezvirwere zvakajairika ().

Agave nectar ine yakakwira fructose yezvinyorwa kupfuura zvese zvakajairwa shuga uye yakakwira fructose chibage sirasi. Ipo shuga iine 50% glucose uye 50% fructose, agave nectar iri 85% fructose (55).

Izvi zvinogona kugadzira nekita yeagave chimwe chezvinhu zvinotapira zvine hutano pamusika.

Pfupiso Agave nectar yakakwira mu fructose, izvo zvinogona kuomera chiropa chako kugadzirisa. Zviri nani kudzivisa zvinotapira uye kuwedzera shuga pazvinogoneka.

Chinokosha

Ngano dzakawanda munyika yeimwe nzira yekudya zvinovaka muviri. Iwe unogona kunge wakanzwa zvimwe zvezvirevo izvi pasocial media kana mablog mablog, kana kungobva kushamwari uye mhuri.

Kunyange zvakadaro, dzakawanda zvezvibvumirano izvi hazvimiriri kuongororwa kwesainzi. Semuenzaniso, zvidzidzo zvakaratidza pfungwa yekuti carbs inogara ichikuvadza, kuti haufanire kuisa microwave chikafu chako, uye kuti agave nekita inotapira zvine hutano.

Kunyange hazvo zvichikosha kutora hutano hwako mumawoko ako, iwe unofanirwa kugara uchitarisa zvirevo zvisina chokwadi. Rangarira kuti huwandu hwakakosha hwehutano uye matipi ezvehutano ndeyeuchapupu-hwakavakirwa.