6 Zvikafu Zvinokonzera Kuzvimba

Zvemukati

• 1. Shuga uye high-fructose chibage manyuchi
• 2. Chakagadzirwa mafuta ekushandura
• 3. Miriwo nemafuta embeu
• 4. Yakanatswa makabhohaidhiretsi
• 5. Doro rakawandisa
• 6. Nyama yakagadzirwa
• Chinokosha
• Chikafu Gadzirisa: Rova iro Bloat

Kuzvimba kunogona kuve kwakanaka kana kwakashata zvichienderana nemamiriro ezvinhu.

Kune rimwe divi, inzira yemuviri wako yekuzvidzivirira kana wakuvara kana kurwara.

Inogona kubatsira muviri wako kuzvidzivirira kubva kuchirwere uye kukurudzira kupora.

Kune rimwe divi, kusingaperi, kusimba kusimba kwakabatana neyakawedzera njodzi yezvirwere zvakaita seshuga, chirwere chemwoyo, uye kufutisa (,,).

Sezvineiwo, izvo chikafu chaunodya chinogona kukanganisa zvakanyanya kuzvimba mumuviri wako.

Heano zvikafu zvitanhatu zvinogona kukonzera kuzvimba.

1. Shuga uye high-fructose chibage manyuchi

Tafura shuga (sucrose) uye yakakwira fructose chibage sirafu (HFCS) ndiwo maviri makuru marudzi eshuga yakawedzerwa mukudya kwekuMadokero.

Shuga i50% glucose uye 50% fructose, nepo yakakwira fructose chibage sosi iri 45% glucose uye 55% fructose.

Chimwe chezvikonzero chakawedzera shuga zvinokuvadza ndechekuti dzinogona kuwedzera kuzvimba, izvo zvinogona kutungamira kuchirwere (,,,,).

Mune kumwe kuongorora, mbeva dzakadyisa yakakwira sucrose zvikafu zvakagadzira kenza yemazamu iyo inopararira kumapapu avo, pamwe nekuda kwekuzvimba kweshuga ().

Mune kumwe kudzidza, anti-anogumbura mhedzisiro ye omega-3 fatty acids akange akanganisa mumakonzo akadyiswa shuga yakakura yekudya ().

Zvakare, mune yakasarudzika kiriniki yekuyedza umo vanhu vaimwa svutugadzike soda, dhayeti soda, mukaka, kana mvura, chete avo vari mune yenguva dzose soda boka vakawedzera huwandu hweuric acid, iyo inotyaira kuzvimba uye insulin kuramba ().

Shuga inogona zvakare kukuvadza nekuti inopa yakawandisa mwero wefructose.

Nepo iwo madiki madiki efructose muzvibereko nemiriwo akanaka, kudya yakawanda kubva pashuga yakawedzerwa ipfungwa yakaipa.

Kudya yakawanda fructose kwakabatanidzwa nekufutisa, insulin kudzvinyirira, chirwere cheshuga, mafuta chiropa chirwere, gomarara, uye chisingaperi chirwere cheitsvo (,,,,,,).

Zvakare, vaongorori vakaona kuti fructose inokonzera kuzvimba mukati memasero endothelial anoisa mitsipa yako yeropa, inova njodzi yechirwere chemwoyo ().

Yakakwira fructose kudya zvakare yakaratidzirwa kuwedzera anoverengeka mamaki mumakonzo nevanhu (,,,,,).

Chikafu chakakura mushuga yakawedzerwa chinosanganisira zviwitsi, chokoreti, zvinwiwa zvinotapira, makeke, makuki, madhoneti, mapheka anotapira, uye zvimwe zviyo.

PfupisoKudya chikafu chakakwira mushuga uye yakakwira fructose yegorosi manyuchi anotyaira
kuzvimba kunogona kutungamira kuchirwere. Izvo zvinogona zvakare kupokana ne
anti-anogumbura mhedzisiro ye omega-3 fatty acids.

2. Chakagadzirwa mafuta ekushandura

Mafuta ekugadzira ekushambadzira angangove ari asina hutano mafuta aunogona kudya.

Izvo zvakasikwa nekuwedzera hydrogen kumafuta asina kunyoroveswa, ayo ari emvura, kuvapa kudzikama kwemafuta akasimba.

Pane zvemavara ekushambadzira, trans mafuta anowanzo kuve akanyorwa seimwe chikamu hydrogenated maoiri.

Mazhinji majarini ane mafuta echinjana, uye anowanzo kuwedzerwa kuzvikafu zvakagadziriswa kuwedzera hupenyu hwesherufu.

Kusiyana nemafuta echinyakare anowanzoitika anowanikwa mumukaka nenyama, mafuta ekugadzira ekunze akaratidzirwa kukonzera kuzvimba uye kuwedzera njodzi yezvirwere (,,,,,,,,,,).

Pamusoro pekudzikisa HDL (yakanaka) cholesterol, mafuta ekufambisa anogona kukanganisa mashandiro emasero endothelial anoteedzera tsinga dzako, inova njodzi yechirwere chemoyo ().

Kudya mafuta ekushambadzira akagadzirwa anobatana neakakwira mamakisi ekumusoro, akadai seC-inoshanda mapuroteni (CRP).

Muchokwadi, mune kumwe kuongorora, CRP mazinga aive 78% akakwira pakati pevakadzi vakataura yakanyanya trans mafuta kudya ().

Mune muyedzo yakasarudzika inodzorwa kusanganisira vakadzi vakuru vane huremu hwakawandisa, hydrogenated soya mafuta akawedzera kuzvimba zvakanyanya kupfuura mafuta emuchindwe uye ezuva ().

Zvidzidzo muvarume nevarume vane hutano vane huwandu hwecholesterol hwakazivisa kuwedzera kwakafanana muzviratidzo zvekuvhiringidza mukupindura mafatiri emafuta (,).

Chikafu chakakwira mumafuta anotapira chinosanganisira maFrench echingwa uye zvimwe zvakabikwa zvakakurumidza chikafu, mamwe marudzi emicrowave popcorn, mamwe margarines uye kupfupikiswa kwemuriwo, makeke akapakurwa uye makuki, mamwe mapakeji, uye zvese zvikafu zvakagadzirwa zvinonyora oiri yemafuta emuriwo pane yakanyorwa.

PfupisoKudya mafuta ekugadzira ekuwedzera kunogona kuwedzera kuzvimba uye njodzi yako
yezvirwere zvinoverengeka, kusanganisira chirwere chemwoyo.

3. Miriwo nemafuta embeu

Munguva yezana ramakumi maviri, kudyiwa kwemafuta emuriwo kwakawedzera ne130% muUnited States.

Mamwe masayendisiti anotenda kuti mamwe mafuta emiriwo, akadai seoybean mafuta, anokurudzira kuzvimba nekuda kweakanyanya kwazvo omega-6 mafuta acid ().

Kunyangwe mamwe mafuta ezvokudya omega-6 achidikanwa, izvo zvakajairwa kudya kwekuMadokero zvinopa zvakanyanya kupfuura zvinoda vanhu.

Muchokwadi, nyanzvi dzehutano dzinokurudzira kudya zvakanyanya omega-3-zvakapfuma zvekudya, senge hove ine mafuta, kusimudzira omega-6 yako kune omega-3 chiyero uye kukohwa zvinopesana-nekuzvimba mabhenefiti eomega-3s.

Mune kumwe kuongorora, makonzo akadyisa chikafu ne omega-6 kusvika ku omega-3 chiyero che makumi maviri: 1 yaive nematanho akakwirisa ezvinomakisa kupfuura izvo zvekudya zvinodyiwa zvine zviyero zve1: 1 kana 5: 1 ().

Nekudaro, humbowo hwekuti kudya kwakanyanya kwe omega-6 fatty acids kunowedzera kuzvimba muvanhu parizvino kune mashoma.

Dzidzo dzinodzorwa dzinoratidza kuti linoleic acid, iyo yakajairika dhayeti omega-6 acid, haina kukanganisa kuzvimba mamaki (,).

Kumwe kutsvagurudza kunodiwa pasati paitwa chero mhedzisiro.

Muriwo nembeu dzemafuta zvinoshandiswa semafuta ekubikisa uye chinhu chikuru muzvinhu zvakawanda zvakagadziriswa.

PfupisoZvimwe zvidzidzo zvinoratidza kuti oiri yemafuta yemafuta akakwirira omega-6 fatty acid
zvemukati zvinogona kukurudzira kuzvimba kana zvichidyiwa muhuwandu hwakawanda. Zvisinei, iyo
humbowo hahuenderani, uye kumwe kutsvagurudza kunodiwa.

4. Yakanatswa makabhohaidhiretsi

Carbohydrate yawana rap yakaipa.

Nekudaro, chokwadi ndechekuti haazi ese ma carbs ane dambudziko.

Vanhu vekare vaidya high fiber, isina kugadziriswa carbs kwemamireniyoni muchimiro chehuswa, midzi, uye michero ().

Zvisinei, kudya carbs yakanatswa kunogona kutyaira kuzvimba (,,,,,).

Yakanatswa carbs yakave yakawanda fiber yavo yabviswa. Fiber inosimudzira kuzara, inovandudza kudzora kweshuga muropa, uye inopa mabhakitiriya anobatsira mudumbu rako.

Vatsvagiri vanoratidza kuti akacheneswa carbs mune chazvino kudya kunogona kukurudzira kukura kwekuputira gut mabhakitiriya ayo anogona kuwedzera njodzi yako yekuneta uye kuzvimba ura chirwere (,).

Yakanatswa carbs ine yakakwira glycemic index (GI) pane isina kugadziriswa. Yakakwira GI chikafu chinosimudza shuga yeropa nekukurumidza kupfuura yakaderera GI chikafu.

Mune kumwe kuongorora, vakuru vakura vanotaura kuti kwakanyanya kudyiwa kweakakwira maGI chikafu vaive ka2,9 kazhinji mukana wekufa nechirwere chinoputira senge chisingaperi obstructive pulmonary chirwere (COPD) ().

Mune ongororo yakadzorwa, vadiki, vane hutano varume vakadya magiramu makumi mashanu emakarbons akacheneswa muchimiro chechingwa chena vakawana huwandu hwehuga hweropa uye hunowedzera muzvikamu zveimwe yekumakisa chiratidzo ().

Makarobhydrate akakwenenzverwa anowanikwa muswiti, chingwa, pasita, makeke, zvimwe zviyo, makuki, makeke, zvinwiwa zvinotapira zveshuga, nezvose zvakagadzirwa zvine shuga kana furawa yakawedzerwa.

PfupisoHigh fiber, isina kugadziriswa carbs ine hutano, asi yakanatswa carbs inomutsa ropa
shuga uye kusimudzira kuzvimba kunogona kutungamira kuchirwere.

5. Doro rakawandisa

Kunwa zvine mwero kunwa doro kwakaratidzirwa kupa humwe hutano mabhenefiti.

Zvisinei, mari yakawanda inogona kutungamirira kumatambudziko akakomba.

Mune kumwe kuongorora, mazinga echokumakisa chiratidzo cheCRP yakawedzera mune vanhu vanonwa doro. Kunyanya kunwa hwavanonwa, zvakanyanya iwo maCRP mazinga avo akawedzera ().

Vanhu vanonwa zvakanyanya vanogona kuita matambudziko nehutachiona huturu hunobuda kunze kwekoloni uye mumuviri. Aya mamiriro - anowanzo daidzwa kuti "leaky gut" - anogona kutyaira kwakapararira kuzvimba kunotungamira kukuvara kwemitezo (,).

Kuti udzivise zvinetso zvehutano zvine chekuita nedoro, kunwa kunofanirwa kungogumira pazvinwiwa zviviri zvakajairika pazuva zvevarume uye chimwe chevakadzi.

PfupisoKunwa doro zvakanyanya kunogona kuwedzera kuzvimba uye kutungamira kune
"Inodonha ura" inotyaira kuzvimba mumuviri wako wese.

6. Nyama yakagadzirwa

Kudya nyama yakagadziriswa inosangana nenjodzi yakawedzera yechirwere chemwoyo, chirwere cheshuga, uye kenza yemudumbu nekoloni (,,).

Mhando dzakajairika dzenyama inogadzirwa inosanganisira soseji, bhekoni, ham, nyama inoputa, uye nyama yemombe.

Nyama yakagadziriswa ine zvigadzirwa zveglycation end zvigadzirwa (AGEs) kupfuura dzimwe nyama zhinji.

Mazera anoumbwa nekubika nyama uye zvimwe zvekudya patembiricha yakakwira. Ivo vanozivikanwa kukonzera kuzvimba (,).

Pazvirwere zvese zvine chekuita nekudyiwa kwenyama kushandiswa, kusangana kwayo nekenza yekoloni ndiko kwakasimba.

Kunyangwe hazvo zvinhu zvakawanda zvichikonzera gomarara rekoloni, imwe nzira inofungidzirwa kuva maseru ekoloni 'anopindura mhinduro kune nyama yakagadzirwa ().

PfupisoNyama yakagadziriswa yakakwira mumakemikari ekuzvimba seAGEs, uye ayo
kubatana kwakasimba nekenza yekoloni kunogona kunge kuri nekuda kwekuzvimba
mhinduro.

Chinokosha

Kuzvimba kunogona kuitika mukupindura kune zvakawanda zvinokonzeresa, zvimwe zvacho zvakaoma kudzivirira, zvinosanganisira kusvibiswa, kukuvara, kana kurwara.

Nekudaro, iwe une zvakawanda zvakanyanya kutonga pamusoro pezvinhu zvakaita sekudya kwako.

Kuti ugare uine hutano sezvinobvira, chengetedza kuzvimba pasi nekudzikisa kudyiwa kwako kwezvikafu zvinokonzeresa uye nekudya zvinopesana nezvirwere.

Chikafu Gadzirisa: Rova iro Bloat