6 Zvinhu Zvekudya Zvakanakisisa Pasi Panyika Zvakafanana

Zvemukati

• 1. Yakaderera muShuga Yakawedzerwa
• 2. Bvisa Yakanatswa Carbs
• 3. Dzivisa Mafuta Emiriwo Akakwira muOmega-6 Mafuta
• 4. Bvisa Chakagadzirwa Trans Mafuta
• 5. Yakakwirira muMiriwo neFibre
• 6. Tarisa pane Zvekudya Pane maCalori
• Icho Chinokosha

Zvizhinji zvakaedzwa-uye-zvakaedzwa kudya kwakamira muyedzo wenguva.

Izvi zvinosanganisira kudya kweMediterranean, kudya kwakaderera-carb, kudya kwepaleo, uye chikafu-chizere, zvidyarwa-zvinodyiwa.

Idzi chikafu - uye zvimwe zvinoratidzwa kuve zvine hutano kwenguva yakareba - govera mashoma akakosha fanano.

Hezvino zvinhu zvitanhatu izvo zvikafu zvese zvinobudirira zvakafanana.

1. Yakaderera muShuga Yakawedzerwa

Wakawedzera shuga ndeimwe yeasina hutano pane zvekudya zvazvino.

Kunyangwe vamwe vanhu vachigona kutsungirira zvine mwero huwandu hweshuga pasina matambudziko, vanhu vazhinji vari kudya zvakawandisa ().

Kana iwe uchidya yakawandisa fructose - imwe yemhando huru yeshuga - inoremedza chiropa chako, icho chinomanikidzwa kuchichinja kuita mafuta (,).

Chikamu chemafuta chinobviswa kubva muchiropa chako seyakanyanya-density lipoprotein (VLDL) cholesterol - ichisimudza ropa triglycerides - asi mamwe acho anoramba ari muchiropa chako (,).

Muchokwadi, kunyanyisa fructose kudya kunofungidzirwa kuve kwakanyanya kutyaira kweasina-doro doro mafuta chiropa chirwere (6,).

Iyo zvakare inosanganisirwa nemamwe akawanda mamiriro, anosanganisira kufutisa, mhando 2 chirwere cheshuga, uye chirwere chemwoyo (,,,).

Uyezve, shuga inopa macalorie asina chinhu, sezvo ichipa macalorie mazhinji asi pasina zvinovaka muviri zvakakosha.

Nyanzvi zhinji dzinobvumirana kuti kunyanya kudya shuga yakawedzerwa kunokuvadza. Naizvozvo, chikafu chinobudirira kwazvo chinoita kuti chive chinhu chekutanga kucheka neshuga yakawedzerwa.

Pfupiso Kune chibvumirano chepasirese chekuti kudya kwakanyanya kweshuga yakawedzerwa hakuna hutano, uye chikafu chinobudirira chinokurudzira kudzikamisa.

2. Bvisa Yakanatswa Carbs

Yakanatswa carbs - inova shuga uye yakagadziriswa chikafu chine starchy, kusanganisira zviyo, izvo zvakave nezvakawanda zvefiber zvakabviswa - chimwe chinhu chinobvunzwa nenyanzvi dzehutano ndechekuti haina hutano.

Iyo yakajairika yakanyanya kucheneswa carb hupfu hwegorosi, iyo inodyiwa muhukuru hwakawanda muWestern nyika.

Sezvo tsanga dzakanatswa dzinoitwa nekupura tsanga dzese uye kubvisa branichi uye endosperm - iyo ine fibrous uye ine hutano zvikamu - yakanatswa starch inopa akawanda macalorie asi anenge asina zvakakosha zvakakosha zvinovaka muviri.

Pasina faibha yezviyo zvese, starch inogona kukonzeresa spikes mushuga yeropa, zvichitungamira mukuchiva nekudya zvakanyanya maawa mashoma gare gare apo shuga yeropa painouya ichidonha (,).

Zvidzidzo zvinobatanidza yakanatswa carbs kune akasiyana metabolic mamiriro, kusanganisira kufutisa, mhando 2 chirwere cheshuga, uye chirwere chemwoyo (,,,,).

Kunyangwe zvimwe zvikafu - zvakaita paleo uye zvakaderera-carb - kubvisa zviyo zvachose, zvikafu zvese zvinobudirira zvinongomiririra kudzikisira zviyo zvakanatswa nekuzvitsiva nevamwe vavo vese, vane hutano.

Pfupiso Zvese zvikafu zvinobudirira zvinobvisa zviyo zvakanatswa senge hupfu hwegorosi, nepo zvimwe zvikafu zvakaita paleo uye zvakaderera-carb zvakarambidzwa zviyo zvachose.

3. Dzivisa Mafuta Emiriwo Akakwira muOmega-6 Mafuta

Kunyangwe oiri yemiriwo yave iripo kwezviuru zvemakore, kugadzirwa kwemazhinji kwemafuta akacheneswa hakuna kutanga kusvika pakutanga kwezana ramakore rechi20.

Izvi zvinosanganisira oiri yemafuta, mafuta ecanola, mafuta echibage, mafuta ekokota, nevamwe vashoma.

Vamwe vanhu vari kunetsekana nezve yakakwira zvemukati me polyunsaturated omega-6 fatty acids mune mamwe mafuta emiriwo. Masayendisiti akataura kuti vanhu vazhinji vanogona kunge vachidya rakawandisa omega-6 mafuta (19).

Omega-6 mafuta anogona kukonzeresa LDL (yakaipa) cholesterol kuti ive oxidized nyore uye zvinopa endothelial kusagadzikana - maviri matanho akakosha muhurwere hwechirwere chemoyo (,,,,).

Zvakadaro, kunyangwe zvichikonzera kana kudzivirira chirwere chemwoyo chine nharo. Zvimwe zvidzidzo zvekucherechedza zvinoratidza zvinodzivirira, asi miedzo yakawanda inodzorwa inoratidza kuti inogona kukuvadza (25, 26,,).

Zvimwewo zvidzidzo zvinoona kuti linoleic acid - inonyanya kuzivikanwa omega-6 fatty acid - haiwedzere huwandu hweropa hwezviratidzo zvekuzvimba (,).

Nepo kumwe kutsvagurudza kuchidikanwa pasati pawanikwa chero mhedziso yakasimba, masayendisiti mazhinji anobvuma kuti kudya kwevanhu omega-6 kwakawedzera zvakanyanya muzana ramakore rapfuura.

Kana iwe uine hanya ne omega-6, regedza kutora kwako kwemafuta emiriwo semafuta e soya uye mafuta e canola. Panzvimbo iyoyo, sarudza maorivhi uye mamwe maoiri akaderera muomega-6.

Pfupiso Kudya kwakawanda kunokurudzira kudya kwakaderera kwemafuta eomega-6-akapfuma emuriwo senge soya kana mafuta eCanola. Zvakadaro, zvinoramba zvichizivikanwa kuti mafuta aya anokuvadza here kana kuti kwete.

4. Bvisa Chakagadzirwa Trans Mafuta

Trans mafuta anowanzo gadzirwa nehydrogenating maorivhi emafuta, ayo anoita kuti ave akasimba mukamuri tembiricha uye inowedzera sherefu hupenyu ().

Dzakawanda ongororo dzinobatanidza trans mafuta kuwanda kuzvimba uye chirwere chemoyo (,).

Humbowo hwakasimba zvekuti nyika zhinji dzakaganhurira kana kurambidza kushandiswa kwemafuta echikafu.

MuUnited States, kurambidzwa kwemubatanidzwa kwema trans mafuta kwakatanga kushanda muna Chikumi 2018, kunyange zvigadzirwa zvakagadzirwa kare zvichiri kugoverwa kusvika Ndira 2020, kana mune dzimwe nguva 2021 ().

Uyezve, zvekudya zvinonyorwa sekunge zviine 0 magiramu emafuta anotapira kana aine zvishoma pasi pe0.5 magiramu ().

Pfupiso Trans mafuta anogadzirwa nehydrogenating oiri yemafuta. Zvakawanda zvidzidzo zvinoratidza chinongedzo kuzvimba uye mamiriro senge chirwere chemwoyo. Kushandiswa kwaro kwave kushoma kana kurambidzwa munyika zhinji, kusanganisira United States.

5. Yakakwirira muMiriwo neFibre

Kudya kwakawanda kunogumira kana kubvisa zvimwe zvekudya.

Semuenzaniso, zvidyarwa-zvinodyiwa zvinoderedza kana kubvisa zvachose chikafu chemhuka, nepo chakaderera-carb uye paleo chikafu chinobvisa zviyo.

Nekudaro, kunyange hazvo zvimwe zvikafu zvinobudirira - senge yakaderera-carb nzira yekudya - inogona kudzora carb-yakafuma, miriwo ine starch, zvese zvikafu zvine hutano zvinosanganisira zvakawanda zvevhegi zvakawandisa.

Zvinotenderanwa pasi rose kuti miriwo ine hutano, uye ongororo dzakawanda dzinotsigira izvi nekuratidza kuti kudyiwa kwemuriwo kwakabatana nekuderedza chirwere njodzi (,,).

Muriwo wakakwira ma antioxidants, zvinovaka muviri, uye faibha, izvo zvinobatsira kuonda uye zvinopa hushamwari hutumbu hutachiona (,,).

Zvizhinji zvekudya - kunyange zvakaderera-carb izvo - zvakare zvinosanganisira michero kune imwe nhanho.

Pfupiso Zvese zvikafu zvinobudirira zvinosimbisa kudya yakawanda miriwo uye - kazhinji - michero. Izvi zvekudya zvakakwirira muma antioxidants uye ane hutano prebiotic fibers.

6. Tarisa pane Zvekudya Pane maCalori

Chimwe chinhu icho chikafu chinobudirira chine zvakafanana ndechekuti vanosimbisa kukosha kwezvakazara, kamwechete-kwekusanganisa chikafu pane kudzora koriori.

Kunyangwe macalorie akakosha kune huremu manejimendi, kungozvidzivirira pasina kufunga nezvechikafu chaunodya hazviwanzo kushanda munguva refu.

Panzvimbo pekuyedza kudzikisa huremu kana kudzora macalorie, ita icho chinangwa chako kupa muviri wako muviri uye uve hutano.

Pfupiso Kudya kwakawanda kwakabudirira kunosimbisa shanduko yemararamiro inosanganisira zvekudya zvese - uye rega kuonda kurambe kuchitevera

Icho Chinokosha

Zvizhinji zvekudya zvine hutano - sekudya kweMediterranean, kudya kwakaderera-carb, kudya kwepaleo, uye chikafu-chizere, chikafu-chinodyiwa - chine zvinhu zvishoma zvakafanana.

Kunyanya kukosha, vanotarisa pazvikafu zvese uye vanokurudzira vanhu kudzikisira kudya kwavo kwakagadziriswa chikafu, mafuta anopfuudzwa, shuga yakawedzerwa, uye makarbhati akanatswa.

Kana iwe uchida kuvandudza hutano hwako, funga kutsiva zvimwe zvekudya zvakagadziriswa zvauri kudya nezvikafu zvese, zvinosanganisira miriwo, michero, uye tsanga dzese.