7 "Uturu" mune Chikafu Icho Chaicho Chichireva

Zvemukati

• 1. Yakanatswa Vegetable uye Mbeu Oiri
• 2. BPA
• 3. Trans Mafuta
• 4. Polycyclic Aromatic Hydrocarbon (PAHs)
• 5. Coumarin muCassia Cinnamon
• 6. Yakawedzera Shuga
• 7. Mercury muHove
• Tora Meseji Yekumba

Iwe unogona kunge wakanzwa zvichinzi zvimwe zvekudya zvakajairika kana zvigadzirwa "zvine chepfu." Neraki, zhinji dzezvirevo izvi hazvitsigirwe nesainzi.

Nekudaro, pane mashoma ayo anogona kukuvadza, kunyanya kana achinge adyiwa muhuwandu hwakawanda.

Heino runyorwa rwe7 "chepfu" mune chikafu izvo zviri chaizvo zvine chekuita.

1. Yakanatswa Vegetable uye Mbeu Oiri

Yakanatswa yemiriwo- nemafuta embeu anosanganisira chibage, sunflower, safflower, soya uye mafuta ekotoni.

Makore apfuura, vanhu vakakurudzirwa kutsiva mafuta akazara nemafuta emiriwo kudzikisa cholesterol yavo uye kubatsira kudzivirira chirwere chemwoyo.

Nekudaro, hwakawanda humbowo hunoratidza kuti aya mairi anokonzeresa kukuvara kana akadyiwa zvakawandisa ().

Mafuta emiriwo zvigadzirwa zvakanatswa kwazvo zvisina zvakakosha mumuviri. Mukuremekedza ikoko, iwo "asina chinhu" macalorie.

Iwo akakwirira mune polyunsaturated omega-6 mafuta, ayo ane akawanda akapetwa zvisungo izvo zvinowanzoitika kukuvara uye kuchenesa kana zvaratidzwa kune mwenje kana mweya.

Aya mafuta anonyanya kukwirira mu omega-6 linoleic acid. Paunenge uchida imwe linoleic acid, vanhu vazhinji nhasi vari kudya zvakanyanya kupfuura zvavanoda.

Kune rimwe divi, vanhu vazhinji havadye zvakakwana omega-3 fatty acids kuti vachengetedze muyero wakakodzera pakati pemafuta aya.

Muchokwadi, zvinofungidzirwa kuti munhu wepakati anodya kusvika ku16 zvakapetwa kuwanda mafuta eomega-6 semafuta omega-3, kunyangwe chikamu chakaringana chingave pakati pe1: 1 na3: 1 (2).

Kukwira kwakanyanya kweinoleic acid kunogona kuwedzera kuzvimba, uko kunogona kukuvadza masero endothelial anonamira tsinga dzako uye kuwedzera njodzi yako yechirwere chemwoyo (,, 5).

Uye zvakare, zvidzidzo zvemhuka zvinoratidza kuti zvinogona kukurudzira kupararira kwegomarara kubva kumaseru emazamu kuenda kune mamwe matukisi, kusanganisira mapapu (,).

Ongororo dzekucherechedza dzakaona kuti vakadzi vane huwandu hwakanyanya hwemafuta e omega-6 uye huwandu hwakaderera hwemafuta e omega-3 vaive ne 87-92% panjodzi yakakura yekenza yemazamu pane avo vane huwandu hwakanyanya ().

Uyezve, kubika nemafuta emiriwo kwakatonyanya kupfuura kuashandisa patembiricha. Kana dzatsamwa, dzinoburitsa makomputa anokuvadza ayo anogona kuwedzera njodzi yehosha yemwoyo, gomarara nezvirwere zvinoputira (10,).

Kunyangwe hazvo humbowo pane oiri yemiriwo yakavhenganiswa, miedzo yakawanda inodzorwa inoratidza kuti inokuvadza.

Yakagadziriswa miriwo nembeu yemafuta ine omega-6 mafuta. Vanhu vazhinji vari kudya akawandisa emafuta aya kare, izvo zvinogona kutungamira kumatambudziko akati wandei ehutano.

2. BPA

Bisphenol-A (BPA) kemikari inowanikwa mumidziyo yepurasitiki yezvakawanda zvakajairwa zvekudya nezvinwiwa.

Midziyo mikuru yechikafu imvura yemumabhodhoro, zvekudya zvakapakurwa uye zvinhu zvemumagaba, sehove, huku, bhinzi nemiriwo.

Zvidzidzo zvakaratidza kuti BPA inogona kuburitsa kubva mumidziyo iyi uye nekudya kana chinwiwa ().

Vanotsvagurudza vakashuma kuti zvekudya zvinoita mupiro wakakura kumatanho eBPA mumuviri, ayo anogona kutsanangurwa nekuyera BPA mumurini ().

Imwe ongororo yakawana BPA mune makumi matatu neshanu nemakumi mashanu ezviratidzo zvekudya, kusanganisira nyowani turkey uye yakakonzerwa nemukaka wevacheche ().

BPA inofungidzirwa kutevedzera estrogen nekuzvisunga kunzvimbo dzinogashira dzakaitirwa hormone. Izvi zvinogona kukanganisa zvakajairika basa ().

Iyo inokurudzirwa muganho wezuva nezuva weBPA ndeye 23 mcg / lb (50 mcg / kg) yehuremu hwemuviri. Nekudaro, makumi mana ezvidzidzo zvakazvimirira zvakazivisa kuti zvakashata zvakaitika pamatanho pazasi pemuganhu uyu mumhuka ().

Zvakare, nepo ese 11 maindasitiri-akabhadharwa zvidzidzo akawana kuti BPA yakanga isina mhedzisiro, zvinopfuura zana zvidzidzo zvakazvimirira zvakazviona zvichikuvadza ().

Zvidzidzo pamhuka dzakabata pamuviri zvakaratidza kuti kuburitswa kweBPA kunotungamira kumatambudziko nekubereka uye kunowedzera ramangwana remukaka uye gomarara reprostate mumwana achiri kukura (,,,).

Zvimwe zvidzidzo zvekucherechedza zvakawanawo kuti yakakwira BPA mazinga anosanganisirwa nekushaya mbereko, insulin kudzvinyirira, mhando 2 chirwere cheshuga uye kufutisa (, ,,

Mhedzisiro kubva kuimwe ongororo inoratidza kubatana pakati pemazinga epamusoro eBPA uye polycystic ovarian syndrome (PCOS). PCOS chirwere che insulin kudzvinyirira kunoonekwa nematanho akakwira e androgens, senge testosterone ().

Tsvagiridzo zvakare yakabatanidza yakakwira BPA mazinga ekushandura utachiona hwehomoni kugadzirwa uye basa. Izvi zvinonzi zvinokonzerwa nekemikari inosunga kune yehormone mahormone receptors, ayo akafanana nekudyidzana kwayo nemaestrogen receptors (,).

Iwe unogona kudzikisa kuburitswa kwako kweBPA nekutsvaga mabhodhoro-emahara eBPA nemidziyo, pamwe nekudya zvakanyanya zvizere, zvisina kugadzirwa zvekudya.

Mune kumwe kuongorora, mhuri dzakatsiva chikafu chakapakirwa nechikafu chitsva kwemazuva matatu vakawana kuderedzwa kwe66% mumatanho eBPA mune yavo weti, paavhareji ().

Unogona kuverenga zvakawanda nezve BPA pano: Chii chinonzi BPA uye Nei Chakaipa Kwako?

BPA ikemikari inowanzo kuwanikwa mupurasitiki uye mumakani zvinhu. Inogona kuwedzera njodzi yekushaya mbereko, insulin kudzivirira uye chirwere.

3. Trans Mafuta

Mafuta eTrans ndiwo asina hutano mafuta aunogona kudya.

Izvo zvakagadzirwa nekupomba hydrogen mumafuta asina kunyorova kuitira kuti ishandure iwo mafuta akasimba.

Muviri wako hauzive kana kugadzirisa mafuta ekushambadzira nenzira imwecheteyo semafuta anowanzoitika.

Hazvishamisi kuti kuzvidya kunogona kutungamira kune akati wandei matambudziko ehutano ().

Zvipfuwo uye zvidzidzo zvekucherechedza zvakaratidza kakawanda kuti kudyiwa kwemafuta kunokonzera kuzvimba uye zvakaipa pahutano hwemwoyo (,, 31).

Vanotsvagurudza vakatarisa dhata kubva kuvakadzi vanosvika mazana manomwe nemakumi matatu vakaona kuti mamaki ekuputira aive akakwirira pane avo vaidya mafuta akanyanya, kusanganisira 73% mazinga epamusoro eCRP, inova njodzi yakasimba yechirwere chemoyo (31).

Dzidzo dzinodzorwa muvanhu dzakasimbisa kuti mafuta ekuchinjisa anotungamira mukuzvimba, ayo ane zvakashata zvakashata pahutano hwemwoyo. Izvi zvinosanganisira kukanganisika kugona kwetsinga kuti dziwedzere uye kuchengetedza kutenderera kweropa (,,,).

Mune kumwe kuongorora kwakatarisa mhedzisiro yemafuta akati wandei muvarume vane hutano, mafuta ekushambadza chete ndiwo akawedzera mucherechedzo unozivikanwa se-e-selectin, iyo inogoneswa nemamwe mamaki ekuputira uye inokanganisa maseru anonamira tsinga dzako dzeropa ().

Pamusoro pechirwere chemwoyo, kuzvimba kusingaperi kuri pamidzi yezvimwe zvakakomba mamiriro, senge insulin kudzvinyirira, mhando 2 chirwere cheshuga uye kufutisa (,,,).

Humbowo huripo hunotsigira kudzivirira mafuta ekuwandisa zvakanyanya sezvinobvira uye kushandisa mafuta ane hutano panzvimbo.

Ongororo dzakawanda dzakaona kuti mafuta ekuchinja anonyanya kuzvimba uye anowedzera njodzi yehosha yemoyo uye mamwe mamiriro.

4. Polycyclic Aromatic Hydrocarbon (PAHs)

Nyama tsvuku isosi yakakura yeprotein, iron uye nezvimwe zvakawanda zvakakosha zvinovaka muviri.

Nekudaro, inogona kuburitsa zvine chepfu zvigadzirwa zvinonzi polycyclic inonhuwirira mahydrocarbon (PAHs) panguva dzedzimwe nzira dzekubika.

Kana nyama yakakangwa kana kupfungaidzwa patembiricha yakakwira, mafuta anodonhera panzvimbo dzinopisa dzekubika, idzo dzinogadzira PAHs dzinogona kukwira kupinda munyama. Kupisa marasha zvisina kukwana kunogona kukonzera maPAH kuumba ().

Vatsvakurudzi vakaona kuti PAHs ine chepfu uye inokwanisa kukonzera cancer (,).

PAHs dzakabatanidzwa nenjodzi yakawedzera yezamu uye gomarara reprostate mune dzakawanda zvidzidzo zvekucherechedza, kunyangwe majini achiitawo basa (,,,,).

Pamusoro pezvo, vaongorori vakataura kuti kuwanda kwePAHs kubva pakakangwa nyama kunogona kuwedzera njodzi yekenza yeitsvo. Zvekare, izvi zvinoita kunge zvishoma zvinoenderana nemagene, pamwe nekuwedzera njodzi, senge kuputa (,).

Sangano rakasimba kwazvo rinoratidzika kunge riri pakati penyama yakakangwa uye kenza yemudumbu, kunyanya gomarara rekoloni (,).

Izvo zvakakosha kuti uzive kuti kubatana uku nekenza yekoloni kwave kungoonekwa mune nyama tsvuku, senge yemombe, nyama yenguruve, gwayana uye nyama yemombe. Nyuchi, dzakadai sehuku, dzinoita sedzisina kwazvakarerekera kana kudzivirira panjodzi yekenza yemukoni (,,).

Imwe ongororo yakawana kuti calcium payakawedzerwa kuzvikafu zvine nyama yakaporeswa, makemikari emakemikari anokonzera kenza akaderera mune zvese mhuka netsvina yevanhu ().

Kunyangwe zviri nani kushandisa dzimwe nzira dzekubika, unogona kudzikisa PAHs neinosvika 41–89% kana uchicheka nekudzora hutsi uye nekukurumidza kubvisa madonhwe ().

Kucheka kana kuputa nyama tsvuku kunogadzira PAHs, izvo zvakabatanidzwa nenjodzi yakawedzera yekenza dzinoverengeka, kunyanya gomarara rekoloni.

5. Coumarin muCassia Cinnamon

Sinamoni inogona kupa hutano hwakawanda, kusanganisira shuga shoma uye kudzikira kwecholesterol kune vanhu vane chirwere cheshuga cheshuga ().

Zvisinei, sinamoni inewo chigadzirwa chinonzi coumarin, iyo inotyisa kana ichidyiwa zvakanyanya.

Mhando mbiri dzesinamoni dzakajairika ndiCassia neCeylon.

Ceylon sinamoni inouya kubva mukati memukati wemuti muSri Lanka inozivikanwa se Cinnamomum zeylanicum. Dzimwe nguva inonzi "sinamoni yechokwadi."

Cassia sinamoni inouya kubva kuhuku remuti unozivikanwa se Cinnamomum kasiya inokura muChina. Iyo haina kudhura kupfuura Ceylon sinamoni uye inoverenga ingangoita 90% yesinamoni inopinzwa muUS neEurope ().

Cassia sinamoni ine zviyero zvakakwirira kwazvo zvecoumarin, iyo inosanganisirwa nenjodzi yakawedzera yekenza uye kukuvara kwechiropa pamadosi akanyanya (,).

Muganhu wekuchengetedza coumarin mune chikafu ndeye 0.9 mg / lb (2 mg / kg) ().

Nekudaro, kumwe kuongorora kwakawana sinamoni yakabikwa zvinhu uye zviyo zvaive neavhareji ye4 mg / lb (9 mg / kg) yechikafu, uye imwe mhando yekinamoni makuki aive neanoburitsa 40 mg / lb (88 mg / kg) () .

Uyezve, hazvigoneke kuziva kuti yakawanda sei coumarin iri mune yakapihwa huwandu hwesinamoni pasina kuyedza.

Vatsvagiri veGerman vakaongorora makumi mashanu nematanhatu ecassia cinnamon powders vakawana kuti coumarin zvemukati zvakasiyana zvakanyanya pakati pemasampuli ().

Iko kunoshivira kwemazuva ese (TDI) yecoumarin yakaiswa pa0.45 mg / lb (1 mg / kg) yehuremu hwemuviri uye yaive yakavakirwa pane zvidzidzo zvemhuka zvechiropa chepfu.

Nekudaro, zvidzidzo zvecoumarin muvanhu zvakawana kuti vamwe vanhu vangave vari panjodzi yekukuvara kwechiropa kunyangwe iwo madosi ezasi ().

Nepo Ceylon sinamoni iine coumarin yakadzika zvishoma pane cassia sinamoni uye inogona kudyiwa zvakasununguka, haina kuwanikwa zvakanyanya. Mazhinji sinamoni muzvitoro ndeye yakakwira-coumarin cassia dzakasiyana.

Izvo zvataurwa, vanhu vazhinji vanogona kuchengetedza zvakachengeteka kusvika kumagiramu maviri (0.5-1 teaspoon) yekasiya sinamoni pazuva. Muchokwadi, ongororo dzinoverengeka dzakashandisa katatu mari iyi pasina zvataurwa zvakaipa ().

Cassia sinamoni ine coumarin, iyo inogona kuwedzera njodzi yekukuvara kwechiropa kana kenza kana ikadyiwa zvakawandisa.

6. Yakawedzera Shuga

Shuga uye high-fructose chibage manyuchi anowanzo kunzi "asina chinhu macalorie." Zvisinei, zvinokuvadza zvehuga zvinopfuura izvo.

Shuga yakakwira mu fructose, uye kuwandisa kwefructose kudya kwakabatanidzwa kune akawanda mamiriro akakomba, kusanganisira kufutisa, mhando 2 chirwere cheshuga, metabolic syndrome uye mafuta chiropa chirwere (,,,,,).

Shuga yakawandisa inosanganisirwa nekenza yemazamu nekoloni. Izvi zvinogona kukonzerwa nemhedzisiro yaro pashuga yeropa uye insulin mazinga, ayo anogona kutyaira kukura kwethumba (, 69).

Kumwe kuongorora kwekutarisa kwevakadzi vanopfuura makumi matatu nemashanu vakaona kuti avo vane shuga yakanyanya kuwanda vaive nemukana wakapetwa kaviri wekuva nekenza yekoloni sevaya vaidya zvikafu zvakaderera mushuga ().

Nepo shoma tsvigiri isina kukuvadza kuvanhu vazhinji, vamwe vanhu havakwanise kumira mushure mekushomeka. Muchokwadi, vanogona kumanikidzwa kunwa shuga nenzira imwecheteyo iyo vanodhakwa vanomanikidzwa kunwa doro kana kutora zvinodhaka.

Vamwe vaongorori vakafunga izvi nekuda kweshuga kugona kuburitsa dopamine, iyo neurotransmitter muuropi iyo inomutsa mubairo nzira (,,).

Kudya kwakanyanya kweshuga yakawedzerwa kunogona kuwedzera njodzi yezvirwere zvakati wandei, kusanganisira kufutisa, chirwere chemwoyo, rudzi rwechipiri chirwere cheshuga nekenza.

7. Mercury muHove

Mhando zhinji dzehove dzine hutano hwakanyanya.

Nekudaro, mamwe marudzi ane huwandu hwakanyanya hwemekiyuri, chepfu inozivikanwa.

Seafood yekudyiwa ndiyo hombe inopa kune iyo mercury kuunganidzwa muvanhu.

Ichi chigumisiro chemakemikari ari kushanda munzira yayo kumusoro kwecheni yekudya mugungwa ().

Zvirimwa zvinokura mumvura yakasviba nemekiyuri zvinopedzwa nehove diki, idzo dzinobva dzadyiwa nehove hombe. Nekufamba kwenguva, mercury inoungana mumiviri yehove hombe, idzo dzinozodyiwa nevanhu.

MuUS neEurope, kuona kuti vanhu vanowana marii kubva kuhove kwakaoma. Izvi zvinokonzerwa nehupamhi-hwakatakurwa nemekyuri yezvinyorwa zvehove dzakasiyana ().

Mercury inonzi neurotoxin, zvichireva kuti inogona kukuvadza huropi uye tsinga. Vakadzi vane nhumbu vane njodzi yakanyanya, nekuti mercury inogona kukanganisa uropi hwe "fetus" nehurongwa hwekutya (,).

Ongororo yegore ra2014 yakawana kuti munyika dzinoverengeka, mamiyero emazinga evhudzi neropa remadzimai nevana aive akakwirira zvakanyanya kupfuura zvinokurudzirwa neWorld Health Organisation, kunyanya munharaunda dzemumahombekombe uye padyo nemigodhi ().

Chimwe chidzidzo chakawana kuti huwandu hwemekyuri hwakasiyana zvakasiyana pakati pezvakasiyana mhando nemhando dzetani dzemumagaba. Yakawana kuti makumi mashanu neshanu muzana emasampuli aive akapfuura EPA's 0.5 ppm (zvikamu pamirioni) yekuchengetedza muganho ().

Dzimwe hove, dzakadai sa king mackerel uye swordfish, dzakanyanya kukwirira mumekiyuri uye dzinofanirwa kudzivirirwa. Nekudaro, kudya mamwe marudzi ehove kuchiri kurairwa nekuti iwo ane zvakawanda zvehutano mabhenefiti ().

Kugumisa kusvibiswa kwemekiyuri, sarudza zvekudya zvegungwa kubva ku "yakaderera mercury" chikamu pane ino chinyorwa.Neraki, iyo yakaderera-mercury chikamu inosanganisira yakawanda yehove dzakakwirira mumafuta e omega-3, salmon, herring, sardines uye anchovies.

Iwo mabhenefiti ekudya idzi omega-3 hove dzakapfuma zvinopfuura zvakanyanya mhedzisiro yakaipa yezvishoma zvemekiyuri.

Dzimwe hove dzine huwandu hwakawanda hwemekiyuri. Zvisinei, hutano hunobatsira pakudya hove-mercury hove dzinopfuura zvakanyanya njodzi.

Tora Meseji Yekumba

Zvakawanda zvinotaurwa nezve zvinokuvadza zvechikafu "chepfu" hazvitsigirwe nesainzi.

Nekudaro, pane akati wandei anogona kunyatso kuve anokuvadza, kunyanya mune yakakwira huwandu.

Izvo zviri kutaurwa, kudzikisira kuratidzwa kwako kune aya makemikari anokuvadza uye zvigadzirwa zviri nyore kwazvo.

Ingoregedza mashandisiro ako ezvigadzirwa izvi uye unamatira kune yakazara, imwechete-yezvigadzirwa zvekudya zvakanyanya sezvinobvira.