Mhedzisiro Yekukurumidza Kudya paMuviri

Zvemukati

• Mhedzisiro pane yekugaya uye yemoyo masisitimu
• Shuga nemafuta
• Sodium
• Mhedzisiro pane yekufema system
• Migumisiro yepakati yenheyo system
• Mhedzisiro pane yekubereka system
• Mhedzisiro pane yakasarudzika system (ganda, bvudzi, zvipikiri)
• Mhedzisiro pane skeletal system (mapfupa)
• Mhedzisiro yechikafu chinokurumidza pasocial

Kuzivikanwa kwechikafu chinokurumidza

Kufamba-famba nemudhiraivhu-kana kupinda muhotera yaunofarira-yekudyira kunowanzoitika kazhinji kazhinji kupfuura vamwe vangade kubvuma.

Zvinoenderana neChikafu Institute ongororo yedata kubva ku Bureau yeLabour Statistics, zviuru zvemamirioni chete zvinoshandisa zvikamu makumi mana nezvishanu kubva muzana zvemadhora avo emari pakudya kunze.

Mukuenzanisa nemakore makumi mana apfuura, mhuri yepakati yeAmerica ikozvino inoshandisa hafu yebhajeti yavo yezvokudya pane chikafu cheresitorendi. Muna 1977, ingori pasi pe38 muzana yemabhajeti ezvokudya zvemhuri aishandiswa kudya kunze kwemusha.

Nepo husiku hweapo neapo hwechikafu chinokurumidza husingakuvadze, tsika yekudya kunze inogona kunge iri kuita huwandu pahutano hwako. Verenga pamusoro kuti udzidze mhedzisiro yekukurumidza kudya pane muviri wako.

Mhedzisiro pane yekugaya uye yemoyo masisitimu

Chikafu chinonyanya kukurumidza, kusanganisira zvinwiwa uye mativi, zvinoremerwa nemahydrohydrate ane fiber shoma.

Kana yako yekugaya system ikaputsa chikafu ichi, ma carbs anosunungurwa seglucose (shuga) muropa rako. Nekudaro, shuga yako yeropa inowedzera.

Pancreas yako inopindura kuwedzera kweglucose nekusunungura insulin. Insulin inoendesa shuga mumuviri wako kumasero anoida simba. Sezvo muviri wako paunoshandisa kana kuchengeta shuga, yako shuga yeropa inodzokera kune yakajairwa.

Iyi shuga yeropa inodzorwa zvakanyanya nemuviri wako, uye chero bedzi uine hutano, nhengo dzako dzinogona kubata nemazvo idzi tsvigiri.

Asi kugara uchidya huwandu hwakawanda hwe carbs kunogona kutungamira kudzokorodza spikes muropa rako shuga.

Nekufamba kwenguva, idzi insulin spikes dzinogona kukonzeresa kuti muviri wako uve neyakajairwa insulin kupindura. Izvi zvinowedzera mukana wako we insulin kudzivisa, mhando 2 chirwere cheshuga, uye kuwedzera uremu.

Shuga nemafuta

Zvikafu zvekudya zvinokurumidza zvakawanda zvakawedzera shuga. Izvo hazvireve izvo chete kuti zvinoreva mamwe macalorie, asi zvakare zvishoma kudya. IAmerican Heart Association (AHA) inoratidza chete kudya zana kusvika zana nemakumi mashanu macalorie eshuga yakawedzerwa pazuva. Ndiyo inenge mashupuni matanhatu kusvika mapfumbamwe.

Zvidhakwa zvakawanda zvinokurumidza-zvekudya chete zvinobata anopfuura maawa gumi nemaviri. 12-ounce gaba resoda rine mashupuni masere eshuga. Izvo zvakaenzana 140 macalorie, 39 magiramu eshuga, uye hapana chimwe chinhu.

Mafuta eTrans anogadzirwa mafuta akagadzirwa panguva yekugadziriswa kwechikafu. Inowanzo kuwanikwa mu:

• Pie dzakakangwa
• mafurawa
• pizza bundu
• vapambi
• makuki

Hapana huwandu hwemafuta anotapira hwakanaka kana hutano. Kudya chikafu chine icho kunogona kuwedzera LDL yako (yakaipa cholesterol), kudzikisa HDL yako (yakanaka cholesterol), uye kuwedzera njodzi yako yerudzi rwechipiri chirwere cheshuga uye chirwere chemwoyo.

Maresitoreti anogona zvakare kusanganisa iyo kalori-kuverenga nyaya. Mune kumwe kuongorora, vanhu vanodya mumaresitorendi avakabatana se "vane hutano" vachiri kudzikisira huwandu hwecalori mukudya kwavo ne20 muzana.

Sodium

Iko kusanganiswa kwemafuta, shuga, uye yakawanda sodium (munyu) inogona kugadzira chikafu chinokurumidza tastier kune vamwe vanhu. Asi kudya kwakanyanya mu sodium kunogona kutungamira mukuchengetwa kwemvura, ndosaka iwe uchizonzwa kuzvimba, kuzvimba, kana kuzvimba mushure mekudya chikafu chinokurumidza.

Kudya kwakanyanya mune sodium kune ngozi zvakare kune vanhu vane BP. Sodium inogona kukwidza kuwedzera kweropa uye kuisa kushushikana pamoyo wako uye nemoyo system.

Maererano neimwe ongororo, vangangoita makumi mapfumbamwe muzana evakuru vanokoshesa huwandu hwesodium iri muzvikafu-zvekudya zvavo.

Chidzidzo chakaongorora 993 vakuru uye vakawana kuti fungidziro dzavo dzaive dzakapetwa katanhatu kupfuura iyo chaiyo nhamba (1,292 milligrams). Izvi zvinoreva kuti fungidziro yesodiyamu yakanga yabviswa neanopfuura chiuru mg.

Ramba uchifunga kuti iyo AHA inokurudzira vanhu vakuru kuti vasadye anopfuura mamirigiramu 2,300 e sodium pazuva. Kumwe-kudya kwekukurumidza kunogona kuve nehafu yezuva rako rakakosha.

Mhedzisiro pane yekufema system

Kuwedzera macalorie kubva kukurumidza-chikafu chikafu kunogona kukonzera huremu. Izvi zvinogona kutungamira kune kufutisa.

Kufutisa kunowedzera njodzi yako kumatambudziko ekufema, anosanganisira asima nekufema kwekufema.

Iwo mapaundi ekuwedzera anogona kuisa kumanikidza pamoyo wako nemapapu uye zviratidzo zvinogona kuratidza kunyangwe nekushomeka kushoma. Unogona kuona kunetseka kufema kana uchifamba, kukwira masitepisi, kana kuita maekisesaizi.

Kune vana, njodzi yematambudziko ekufema inonyatsojeka. Imwe ongororo yakawana kuti vana vanodya chikafu chinokurumidza kanokwana katatu pasvondo vanokwanisa kuita asima.

Migumisiro yepakati yenheyo system

Chikafu chinokurumidza chinogona kugutsa nzara munguva pfupi, asi mhedzisiro yenguva refu haina zvishoma.

Vanhu vanodya chikafu chinokurumidza uye mapundu akagadzirwa vane makumi mashanu neshanu muzana mikana yekukura kushushikana pane vanhu vasingadye izvo zvekudya kana vanodya mashoma acho.

Mhedzisiro pane yekubereka system

Izvo zvinongedzo mune zvekudya zvisina kudya uye chikafu chinokurumidza chinogona kukanganisa hutano hwako.

Imwe ongororo yakawana kuti chikafu chakagadziriswa chine phthalates. Phthalates makemikari anogona kukanganisa maitiro anoita mahormone mumuviri wako. Kujekesa kumatunhu akakwirira emakemikari aya kunogona kutungamira kuzvinhu zvekubereka, kusanganisira hurema hwekuzvara.

Mhedzisiro pane yakasarudzika system (ganda, bvudzi, zvipikiri)

Zvikafu zvaunodya zvinogona kukanganisa kutaridzika kweganda rako, asi zvinogona kunge zvisiri izvo zvaunofungidzira.

Munguva yakapfuura, chokoreti uye chikafu chine mafuta senge pizza chakatora mhosva yekuputika kwemachunhu, asi zvinoenderana neMayo Clinic, macarhydrate. Carb-zvakapfuma zvekudya zvinotungamira kune eropa shuga spikes, uye izvi zvinongoerekana zvasvetuka mumashuga eropa zvinogona kukonzera acne. Tsvaga zvekudya zvinobatsira kurwisa acne.

Vana nevechiri kuyaruka vanodya chikafu chinokurumidza kanokwana katatu pasvondo vanowanzoita mukana wekukura eczema, sekumwe kuongorora. Eczema chirwere cheganda chinokonzeresa zvigamba zveganda rinopisa, rinonhuwa.

Mhedzisiro pane skeletal system (mapfupa)

Carbs uye shuga mune chikafu chinokurumidza uye chikafu chakagadziriswa chinogona kuwedzera acids mumuromo mako. Aya maacidi anogona kuputsa zino enamel. Sezvo enamel yezino inonyangarika, mabhakitiriya anogona kubata, uye mhango dzinogona kukura.

Kufutisa kunogona zvakare kutungamira kumatambudziko ane huwandu hwefupa uye mhasuru. Vanhu vakafutisa vane njodzi huru yekudonha nekutyora mapfupa. Izvo zvakakosha kuti urambe uchirovedza muviri kuvaka mhasuru, iyo inotsigira mapfupa ako, uye chengetedza kudya kunovaka muviri kudzikisira kurasikirwa kwepfupa.

Mhedzisiro yechikafu chinokurumidza pasocial

Nhasi, vanopfuura vaviri muvatatu vakuru muUnited States vanoonekwa sevane kufuta kana kufutisa. Vanopfuura chetatu chevana vane makore matanhatu kusvika 19 vanoonekwawo sevanorema kana vakafuta.

Kukura kwechikafu chinokurumidza muAmerica kunoita kunge kunoenderana nekukura kwekufutisa muUnited States. Obesity Action Coalition (OAC) inoshuma kuti huwandu hwemaresitorendi ezvikafu zvekukurumidza muAmerica zvakapetwa zvakapetwa kubva muna1970.

Kunyangwe paine kuyedza kusimudzira nekuita kuti vanhu vemuAmerican vave vakangwara vatengi, kumwe kuongorora kwakaratidza kuti huwandu hwemacalorie, mafuta, uye sodium mune yekukurumidza-chikafu chikafu chinoramba chisina kuchinja.

Sezvo vanhu vekuAmerican vanowedzera kubatikana uye vachidya kunze kazhinji, zvinogona kuve nemhedzisiro inokanganisa munhu nehurongwa hwehutano hweAmerica.