11 Dhimoni Kudya Izvo Chaizvoizvo Zvakakunakira Iwe

Zvemukati

• 1. Mazai ose
• 2. Mafuta ekokonati
• 3. Mafuta akazara emukaka
• 4. Mbesa
• 5. Nyama isina kugadzirwa
• 6. Kofi
• 7. Miriwo yemumagaba uye yechando
• 8. Mbeu dzese
• 9. Munyu
• 10. Hove
• 11. Chokoreti
• Chinokosha

Iwe unogona kunge wakanzwa kuti iwe unofanirwa kudzivirira zvimwe zvekudya chero zvodii.

Nekudaro, urwu rudzi rwemazano dzimwe nguva runobva mukutsvagirwa kwechinyakare kana zvidzidzo zviri zvidiki zvakanyanya kuti zvisave zvakakosha.

Muchokwadi, zvimwe zvekudya izvo vanhu vanowanzo funga zvisina hutano zvinogona kupa mabhenefiti ehutano kana iwe ukazvidya zvine mwero.

Ichi chinyorwa chinotarisa kune gumi nemaviri chikafu chakave chakave chakakunakira iwe.

1. Mazai ose

Izvo zvinovaka muviri mumazai zvinogona kuvaita chimwe chezvikafu zvine hutano zvaunogona kudya.

Kwemakore, nyanzvi dzakayambira vanhu kuti vasadye mazai akazara nekuti iyo yolk yaive necholesterol yakawanda. Panguva iyoyo, vamwe vaitenda kuti kudya mazai emazai kwaigona kukwidza cholesterol muropa uye kuwedzera njodzi yechirwere chemwoyo.

Nekudaro, izvozvi zvinoita sekunge iwe paunodya zvakakora cholesterol chikafu semazai, chiropa chako chinoburitsa cholesterol shoma kushomeka. Muzviitiko zvakawanda, ropa remafuta cholesterol rinogara rakadzikama (1, 2,).

Muchokwadi, mazai akazara anogona kubatsira kuchengetedza moyo wako hutano nekushandura saizi uye chimiro cheLDL (yakaipa) cholesterol. Panguva imwecheteyo, HDL (yakanaka) cholesterol mwero uye insulin senzwi inowedzera (,).

Muchidzidzo chevhiki gumi nemaviri mune vanhu vane metabolic syndrome, iro boka rakadya mazai akazara rakaona kugadziridzwa kukuru muvamaki vehutano hwemwoyo pane iro jena chena boka. Ivo zvakare vaive nekudzikisira kwakakura mumashuga einsulin uye insulin kuramba ().

Mazai zvakare ane nyore kugaya, mhando yepamusoro mapuroteni. Vanogona kukubatsira kuti ugare wakazara uye uchigutsikana kwemaawa kuitira kuti iwe utore mashoma macalorie mumashure ezuva (,,).

Mazai emazai akakwirira mu lutein uye zeaxanthin. Izvi zvinogona kubatsira kudzivirira kubva kune zvakajairika zera-zvine hukama nezvirwere zvemaziso, senge cataract uye macular degeneration (,).

Panzvimbo pekuwedzera njodzi yehosha yemwoyo, mazai anogona kubatsira moyo. Kudya mazai kunogona kubatsira zvakare kudzikisa shuga yeropa uye insulin, kudzikisa nzara, uye kuchengetedza hutano hwemaziso.

2. Mafuta ekokonati

Munguva yakapfuura, vagadziri vechikafu vaiwanzoshandisa mafuta ekokonati muzvikafu zvakapakurwa uye kugadzirira kwekudya.

Nekudaro, pakanga paine kunetsekana kuti mafuta akazara mumafuta ekokonati anogona kukonzera chirwere chemwoyo. Nekuda kweizvozvo, vagadziri vakatanga kutsiva mafuta ekokonati nemamwe mafuta emuriwo, kusanganisira zvishoma mahydrogenated emafuta emuriwo.

Nekudaro, kumwe kutsvagurudza kwakaratidza mhando yemafuta akazara anowanikwa mukokonati mafuta anogona kubatsira moyo.

Semuenzaniso, pane humbowo hwekuti inogona kuwedzera huwandu hweHDL (yakanaka) cholesterol kupfuura iya yeLDL (yakaipa) cholesterol, zvichitungamira kuhutano hwakanaka hweaya maitiro (,).

Zvakare, coconut mafuta inogona kukurudzira kuonda kana ichidyiwa muhuwandu hwakaenzana.

Kokonati mafuta ine yepakati-cheni triglycerides (MCTs). Chiropa chinotora MCTs zvakananga kuti ishandiswe sesimba. Kutsvaga kwemhuka kunoratidza kuti muviri unogona kushomeka kuchengetedza MCTs semafuta, uchienzaniswa nemafuta marefu-cheni ().

MCTs inogona zvakare kubatsira kudzikisa nzara uye kukurudzira kuzara. Izvi zvinogona kukuita kuti usanyanya kudyisa uye udzikise koriori yako yekudya. Vanogona zvakare kuwedzera huwandu hwemuviri wemetaboli kupfuura mamwe mafuta, zvinoenderana nezvimwe ongororo (,,).

Mune kumwe kuongorora kumajaya makumi masere ane hutano, achitora magiramu gumi nemakumi matatu nemakumi matatu eMCTs (anenge 2-3 mashupuni emafuta ekokonati) zuva nezuva airatidzika kuwedzera huwandu hwemacalorie avakapisa neavhareji ye120 pazuva ().

Chokwadi, zvimwe zvidzidzo zvidiki zvinoratidza kuti kuwedzera mafuta ekokonati kuchikafu chako kunobatsira iwe kudzikisa huremu uye nemafuta emudumbu (,).

Nekudaro, kunyangwe mafuta ekokonati uye mafuta akazara ane hutano inoramba iri nyaya ine nharo. Nutritionists havabvumirani pamhedzisiro yemafuta uye kuti munhu anofanirwa kushandisa zvakadii.

IAmerican Heart Association (AHA) inoratidza kuti, kusiyana nemamwe mafuta akazara, mafuta ekokonati haana cholesterol. Nekudaro, ivo vanokurudzira vanhu kuti vadzikise kudya kwavo kwese kwemafuta akazara kusvika pamakumi zana emakumi macalorie pazuva, kana 5-6% yemakoriori avo ezuva nezuva. (21).

Zviri nani kudya chero mafuta zvine mwero.

Kokonati mafuta ine yepakati-cheni triglycerides, iyo inogona kubatsira kuchengetedza hutano hwemwoyo, kudzvinyirira kudya, kuwedzera chiyero chemetaboli, uye kukurudzira kuonda.

3. Mafuta akazara emukaka

Cheese, bota, uye kirimu zvine mafuta akazara uye cholesterol.

Zvisinei, zvidzidzo zvinoratidza kuti zvakaviriswa, zvine mafuta akawanda emukaka chikafu senge chizi hachikanganise cholesterol uye zvimwe zvinomaka hutano hwemoyo - kunyangwe mune vanhu vane huwandu hwecholesterol yakawanda kana kuwedzerwa chirwere chemoyo njodzi (,,,).

Kudya ruomba, kune rumwe rutivi, kunogona kusimudza LDL (yakaipa) cholesterol uye kunogona kuwedzera njodzi yehosha yemwoyo (,).

Vanhu vazhinji vanodya chete zvakaderera mafuta uye zvisina mafuta emukaka zvigadzirwa. Nekudaro, izvi zvigadzirwa zvinoshaya humwe hutano-hunosimudzira hunhu hwemafuta akazara mhando.

Semuenzaniso, chete mukaka wakazara wemafuta une vhitamini K2, iyo inobatsira kuchengetedza moyo uye pfupa hutano nekuchengetedza calcium mumapfupa ako uye kunze kwetsinga dzako (,,).

Zvizere mafuta zvigadzirwa zvemukaka zvinewo conjugated linoleic acid (CLA). Imwe ongororo yeongororo dzinoverengeka yakawana kuti CLA zvinowedzera zvinogona kubatsira kukurudzira kurasikirwa kwemafuta ().

Nekudaro, akazara mafuta emukaka zvigadzirwa zvinogona kuve zvakakwira mumacalorie uye akazara emhuka mafuta. Vanhu vanofanirwa kuvadya zvine mwero.

Kudya kwemukaka kunogona kuchengetedza moyo uye pfupa hutano uye kudzikisa kurasikirwa kwemhasuru uye simba panguva yekukwegura. Mafuta akazara emukaka anogona kupa mamwe mabhenefiti senge vhitamini K2.

4. Mbesa

Mbesa dzinosanganisira bhinzi, nyemba, mapea nenzungu. Ivo vakapfuma mumapuroteni, zvicherwa, uye fiber.

Zvisinei, vamwe vanhu vanotenda kuti havana hutano. Izvi zvinodaro nekuti zvine phytates uye zvimwe zvinwiwa zvinodhaka zvinodzivirira muviri kubva mukumwa zvicherwa senge zinc nesimbi.

Izvi zvinongoratidzika kunge zvine hanya nevanhu vasingadyi nyama, huku, nehove. Avo vanodya nyama vanonwisa zvakakwana zvemaminerari aya kubva muzvikafu zvemhuka, uye mabhatani haatadzise kutora kwavo (,).

Chero zvazvingava, pane nzira dzekudzora zvinwiwa zvinodhaka mune zvine hutano zvekudya zvemiti.

Mbesa dzakapfuma zvakare mu potassium, magnesium, uye nezvimwe zvicherwa. Ongororo dzinoverengeka dzakawana dzichideredza kuzvimba, kudzikisa shuga yeropa uye kusimudzira hutano hwemwoyo (,,,).

Zvakare, bhinzi chinhu chakanakisa sosi yefaera, kusanganisira fiber yakasungunuka. Zvidzidzo zvinoratidza kuti soluble fiber inogona kudzikisira chishuwo, kukurudzira kuzara, uye kudzikisa kunwa kwekoriori kubva kuzvikafu (,).

Phytates uye zvimwe zvinwiwa zvinodhaka mumumvuri zvinomirira kushaya hanya nevanhu vanodya kudya kwakaringana. Zvidzidzo zvinoratidza kuti nyemba dzinogona kudzora uye kusimudzira hutano hwemoyo uye kurasikirwa nekurema.

5. Nyama isina kugadzirwa

Pane humwe humbowo hwekuti zvese zvakagadziriswa uye zvisina kugadzirwa nyama tsvuku zvinogona kuwedzera njodzi yechirwere chemwoyo, kenza yemavara, nezvimwewo zvirwere (,).

Nekudaro, nyama isina kugadziriswa isosi yakanaka kwazvo yeprotein yemhando yepamusoro. Icho chave chiri chakakosha chikamu chevanhu kudya uye chingave icho chakabvumidza vanhu kukudziridza hukuru, hwakaomarara huropi panguva iyo yemhando yepamusoro yezvirimwa-zvakavakirwa chikafu zvaisawanikwa (,).

Mapuroteni emhuka, kusanganisira nyama, anogona kugadzirisa mhasuru mashandiro. Chidzidzo chevakadzi vakuru vakadya nyama yemombe yakaonda vakawana kuwanda kwemhasuru uye simba.

Yakaonawo kudzikiswa mune zvimwe zvinomakisa mamaki, kunyange hazvo zvimwe zvidzidzo zvakabatanidza yakatsvuka nyama kudya kune yakakwira nhanho yekuzvimba (44,,,,).

Nyama zvakare imwe yezvakanakisa sosi yeheme iron. Mumuviri wako unotora simbi iyi zviri nyore ().

Pakazara, nyama yakadyiwa neuswa inoita senge ine hutano sarudzo. Iyo ine yakawanda CLA kupfuura nyama yakakangwa nezviyo, pamwe neakawanda omega-3 fatty acids (,, 52).

Kana ichidyiwa zvine mwero, nyama inogona kupa zvinovaka muviri zvakakosha. Nekudaro, chenjera kuti urege kuinyanyisa, sezvo nyama ine charred uye yakanyanyonwisa inogona kukuvadza hutano hwako.

Kana ichidyiwa zvine mwero, isina kubikwa uye yakanyatso kubikwa nyama tsvuku isosi yakanaka kwazvo yeprotein yemhando yepamusoro, ayoni, uye zvimwe zvinovaka muviri.

6. Kofi

Kofi ine caffeine, inokurudzira zvikuru. Mune mwero yakakwira, caffeine inogona kuve nemhedzisiro.

Nekudaro, kunze kwekunge iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchida.

Zvidzidzo zvinoratidza kuti iyo caffeine iri mukofi inogona kugadzirisa manzwiro, pamwe nepfungwa nemuviri kuita. Izvo zvinogona zvakare kuwedzera yako metabolism (, 54, 55, 56,).

Kofi zvakare ine antioxidants inonzi polyphenols, iyo inogona kudzora chirwere.

Vanhu vanoshandisa caffeine kusunungura musoro uye kuwedzera mashandiro mumitambo yekutsungirira. Inogona zvakare kubatsira nekuora mwoyo, Alzheimer's, uye chirwere chePasinson ().

Mune kumwe kuongorora, varume vakadya kofi bhinzi polyphenols vasati vadya vaive nekuvandudzwa kwakanyanya mukuita kwetsinga, zvichienzaniswa neboka rinodzora (,).

Muchidzidzo chekucherechedza kusanganisira vanopfuura varume vanosvika chiuru nemazana manomwe, avo vakanwa vanodarika makapu maviri nekofi pazuva vaive nezvikamu zvakaderera zvezviratidzo zvinoverengeka kupfuura avo vasina kunwa kofi ().

Uyezve, vanhu vanonwa kofi yenguva dzose kana yakashatiswa vanogona kuva nenjodzi yakaderera yerudzi rwechipiri chirwere cheshuga. Masayendisiti akaongorora 28 zvidzidzo akawana 8-33% yakaderera njodzi yerudzi 2 chirwere cheshuga pakati pevanhu vanonwa kofi zuva rega rega (, 57).

Chekupedzisira, kofi inogona zvakare kuve nechengetedzo pahutano hwechiropa. Zvinogona kudzora kufambira mberi kwechirwere cheshuga C chisingaperi uye kudzora kenza yechiropa njodzi (,, 60).

Kugara uchinwa kofi kunogona kuvandudza mashandiro epfungwa uye epanyama, kusimudzira metabolic rate, uye kudzora kuzvimba uye njodzi yezvirwere zvinoverengeka.

7. Miriwo yemumagaba uye yechando

Vanhu vanowanzo funga miriwo yemumagaba uye yechando kunge isina huremu hwakanyanya kupfuura miriwo mitsva. Nekudaro, kunze kwekunge uchinhonga nekudya miriwo zvakananga kubva mubindu rako, izvi zvinogona kunge zvisiri zvechokwadi.

Kutsvagurudza kunoratidza kuti kukanya uye kuomesa chando miriwo ivo vachiri vatsva kunochengetedza huzhinji hwevakavaka muviri. Mukupesana, chikafu chitsva chinogona kurasikirwa nemutengo wekudya munzira yeku grocery. Kuchengetedza zvakare kunoguma nemarara mashoma uye zvigadzirwa zvisingadhuri (61).

Imwe ongororo yakaongorora vhitamini C zvirimo mupizi uye broccoli iyo yakanga yaomeswa nechando kwemwedzi gumi nemaviri. Yakanga yakafanana neyemiriwo yakatengwa kuchitoro uye yakakwirira kupfuura iyo yemiriwo yakachengetwa pamba kwemazuva akati wandei (62).

Blanching, kana kukurumidza kufashaira, inouraya mabhakitiriya uye inobatsira kuchengetedza iwo mavara uye zvinwiwa zvemiriwo zvisina kugadzikana. Nekudaro, blanching miriwo isati yatonhora kana kukanya inogona kukonzera kurasikirwa kwevhitamini C uye B uye yavo antioxidant kugona (63).

Nekudaro, kushomeka kushoma kwekuwedzera kunoitika mushure mekunge miriwo yaomeswa nechando kana makedheni (63, 64).

Kune rimwe divi, mavitamini A uye E, zvicherwa, uye faibha zvinochengetwa panguva ye blanching maitiro nekuti iwo akatsiga mumvura. Naizvozvo, iwo mazinga eaya manyoro mune matsva, echando, uye miriwo miriwo akafanana (65).

Mimwe mavhitamini anonyungudika nemvura uye antioxidants anogona kunge ari akakwirira muchigadzirwa chitsva, kunyanya kana iwe uchidya icho chakatwasuka kubva mubindu. Pakazara, zvakadaro, izvo zvinovaka muviri zvemumagaba uye mazaya echando akaenzana neaya emutsva.

8. Mbeu dzese

Vamwe vanhu vanodzivirira kudya zviyo, zvimwe zvishoma kana zvachose. Izvi zvinosanganisira avo vanotevera kana paleo kana yakaderera carb chikafu, pamwe nevanhu vane chirwere cheshuga kana kusagadzikana kweguteni.

Nekudaro, zviyo zvakakwana zvine michero yakakosha uye zvinogona kuve nezvakanakira hutano kune vanhu vazhinji. Muchokwadi, kudya tsanga dzese kunogona kubatsira kudzikisa kuzvimba, huremu hwemuviri, uye mafuta emimba (,,,).

Oats inogona zvakare kubatsira moyo wehutano, kunyanya nekuda kwavo kwakanyanya fiber uye antioxidant zvemukati (70,,).

Oats ine yakasarudzika fiber inozivikanwa se beta glucan, inova viscous fiber. Inogona kubatsira kurasikirwa uremu, sezvo inogona kudzikisira chishuwo nekusimudzira manzwiro ekuzara (,).

Mune kumwe kuongorora, vanhu gumi nevaviri vakadya chikafu chine huwandu hwakasiyana hwebeta glucan. Matanho ekuzara kwemahormone peptide YY (PYY) aive akakwirira zvakanyanya maawa mana mushure mekudya yakanyanya kuwanda beta glucan, zvichienzaniswa neyepasi ().

Mbeu dzese dzinosanganisira gorosi, bhari, uye oats. Buckwheat uye quinoa zvakare zviyo, asi hazvina guteni uye zvine mapuroteni akawanda kupfuura mamwe akawanda zviyo ().

Uyezve, quinoa yakafuma muma antioxidants. Imwe ongororo ichiongorora gumi yezvirimwa zvekudya kubva kuPeru yakawana kuti quinoa yaive neakanyanya antioxidant chiitiko (,).

Mbeu dzese dzinogona kuve nemhedzisiro yehutano nekuda kwehurefu hwayo hwe antioxidants, fiber, uye zvimwe zvinovaka muviri.

9. Munyu

Kudya munyu wakawandisa, kana sodium, kunogona kukwidza BP uye kuwedzera mukana wehosha yemwoyo nesitiroko.

Nekudaro, munyu zvakare wakakosha electrolyte. Inobatsira kuchengetedza fluid fluid uye chengetedza tsandanyama dzako uye tsinga dzichishanda nemazvo.

Mirayiridzo yeZvekudya yeU.S.gore ra2015-2020 inokurudzira kuti vanhu vakuru vane hutano vanodya zvisingasviki 2.3 gramu yesodium pazuva ().

Izvo zvakati, vamwe vanhu vanogona kuve nematambudziko kana vakadya munyu mushoma (,).

IAmerican Diabetes Association inokurudzira kudya 1.5-2.5 gramu emunyu pazuva kana uine chirwere cheshuga (81).

Mhedzisiro yechidzidzo chikuru chekucherechedza mune vanhu vanopfuura zana nemakumi matatu vakaratidza kuti vanhu vasina kukwirisa kweropa havafanire kudzora sodium yavo kuti vadye pasi pemagiramu matatu pazuva. Kune vanhu ava, kuita kudaro kunogona kuwedzera njodzi yehosha yemwoyo ().

Vamwe vanhu vanogona kubatsirwa kubva kune yakaderera sodium chikafu, asi zvinogona kunge zvisina kunaka kune wese munhu. Chiremba wako kana wezvekudya anogona kukuudza kuti yakawanda sei munyu wakanakira iwe.

Kurambidzwa kwemunyu kunogona kubatsira vanhu vane mamwe mamiriro ehutano, asi munyu mushoma unogona kutungamira kumatambudziko mune vamwe.

10. Hove

Shellfish inosanganisira shrimp, mussels, clams, crab, uye oysters. Ivo vakapfuma mune zvinovaka muviri, asi vamwe vanhu vanonetseka nezve yavo yakakwira cholesterol yezvinyorwa.

Kunyangwe shellfish yakanyatsokwana cholesterol, kuzvidya hazvigone kukwidza cholesterol yako muropa, sezvo chiropa chako chichagadzira cholesterol shoma kuti ikwanise kubhadhara.

Kunze kwekuzadza, mapuroteni akakwirira, mashoma macalorie chikafu akapfuma muSelenium, chicherwa chakakosha kuhuropi kushanda (,).

Shellfish zvakare akakosha masosi eayodini, yakakosha mamineral ehutachiona basa uye hutano hwakakwana (,).

Kudya shellfish hazviite kuti uwedzere cholesterol yako mazinga. Shellfish inzvimbo yakanaka yeeprotein yemhando yepamusoro uye macheramin akakosha, kusanganisira selenium uye iodine.

11. Chokoreti

Vanhu vazhinji kazhinji havafungi nezve chokoreti seinovaka muviri, sezvo ichiwanzo yakawanda mushuga uye macalorie. Nekudaro, kunwa zvine mwero chokoreti yakasviba kana cocoa kunogona kupa akati wandei mabhenefiti ehutano.

Kutanga, ine antioxidants. Zvinoenderana neimwe ongororo, cocoa's flavanol yemukati inogona kupa yakakura antioxidant chiitiko kupfuura mimwe michero, inosanganisira bhuru bhabheri uye acai ().

Chokoreti yakasviba inogona zvakare kuwedzera insulin senzwi, kudzikamisa BP, uye kugadzirisa arteri kushanda kune vanhu vakuru vane kufuta, kuwedzerwa kweropa, kana zvese zviri zviviri (,).

Uyezve, zvidzidzo zvakawana kuti iwo flavonols mune yakasviba chokoreti inogona kuchengetedza ganda kuzuva uye kumwe kukuvara (,,).

Kudya huwandu hwakaenzana hwe chokoreti yakasviba pamwe neinosvika 70% cocoa inogona kupa huwandu hwebatsiro kubva kuhutano, kunyanya nekuda kwayo flavanols (93).

Pamusoro pezvo, zviri nani kusarudza chokoreti yakaderera mumafuta neshuga, sezvo izvi zvichizopa kune mamwe matambudziko ehutano.

Kudya zvine mwero chokoreti yakasviba ine yakakwira flavanol yezvinhu kunogona kuwedzera insulin senzwi, kudzikisa BP, uye kugadzirisa arteri basa.

Chinokosha

Kana zvasvika pakusarudza kuti ndezvipi zvekudya zvine hutano, dzimwe nguva zvinonetsa kusiyanisa pakati pechokwadi nenhema.

Nepo paine zvikonzero zviri pamutemo zvekuganhurira zvimwe zvekudya, zvimwe zvine hutano uye zvine hutano chikafu zvakave zvisina kunaka madhimoni.