Kudya Kubatanidza Kunoshanda? Chokwadi kana Ngano

Zvemukati

• Chii Chiri Chikafu Chichibatanidza?
• Semuenzaniso Mitemo YeKudya Kubatanidza
• Zvitendero zviviri Zvinotsigira Chikafu Kusanganisa
• Uchapupu Hunotii?
• Mukudzivirira Kudya Kwakasanganiswa
• Pamusoro peKudya Kuchinja iyo pH yeDigestive Tract
• Pamusoro peKudya Fermenting mudumbu
• Zviratidzo-Zvakavakirwa Mienzaniso yeKudya Kusanganisa
• Citrus Zvibereko uye Iron
• Makarotsi uye Mafuta
• Sipinachi uye Dairy Zvigadzirwa
• Tora Meseji Yekumba

Chikafu chinobatanidza ifilosofi yekudya iyo ine midzi yekare, asi yakave inozivikanwa zvakanyanya munguva pfupi yapfuura.

Vanotsigira chikafu chinosanganisa-chikafu vanodavira kuti kusanganiswa kwezvikafu zvisina kukodzera kunogona kutungamira kuchirwere, chepfu inovaka uye kushungurudzika kwekugaya.

Ivo zvakare vanotenda kuti musanganiswa wakakodzera unogona kubvisa matambudziko aya.

Asi pane chokwadi here kune izvi zvirevo?

Chii Chiri Chikafu Chichibatanidza?

Chikafu chinobatanidza ndiro izwi rekuti pfungwa yekuti zvimwe zvekudya zvinobatana zvakanaka pamwe chete, nepo vamwe vasingadaro.

Iko kutenda ndekwekuti kusanganisa chikafu zvisirizvo - semuenzaniso, kudya steak nembatatisi - kunogona kutungamira kuhutano husina kunaka uye kugaya kwekudya.

Chikafu chinobatanidza misimboti chakatanga kuoneka mumushonga weAyurvedic wekare kuIndia, asi iwo akazonyanya kufarirwa pakati pemakore ekuma1800 pasi peshoko trophology, kana "sainzi yechikafu ichibatanidza."

Iwo iwo musimboti wekusanganisa kwechikafu wakamutsidzirwa mukutanga kwema1900 neHay diet. Kubva ipapo, ivo vakave hwaro hwezvikafu zvakawanda zvazvino.

Kazhinji, chikafu chinosanganisa chikafu chinopa chikafu kumapoka akasiyana.

Izvi zvinowanzo putswa kuita carbs uye sitachi, michero (inosanganisira michero inotapira, michero ine acid uye mavise), miriwo, mapuroteni nemafuta.

Neimwe nzira, zvimwe zvirongwa zvinoronga zvekudya seacidic, alkaline kana kwazvakarerekera.

Kudya-kubatanidza chikafu kunotsanangura maitiro aunofanira kusanganisa aya mapoka mukudya.

Semuenzaniso Mitemo YeKudya Kubatanidza

Mitemo yechikafu chinosanganiswa inogona kusiyana nenzira zvichienderana nekwaanobva, asi iyo yakajairika mitemo inosanganisira inotevera:

• Ingodya michero pane isina chinhu mudumbu, kunyanya mavise.
• Usasanganise sitachi nemapuroteni.
• Usasanganise sitachi nezvikafu zvine acid.
• Usasanganise mhando dzakasiyana dzeprotein.
• Ingodya zvigadzirwa zvemukaka pane isina chinhu mudumbu, kunyanya mukaka.

Mimwe mitemo inosanganisira kuti protein haifanirwe kusanganiswa nemafuta, shuga inofanirwa kudyiwa yega, uye michero nemiriwo zvinofanirwa kudyiwa zvakasiyana.

Zvitendero zviviri Zvinotsigira Chikafu Kusanganisa

Mitemo yekubatanidza chikafu inowanzoenderana nezvitendero zviviri.

Chekutanga ndechekuti, nekuti chikafu chakasiyana chinogayirwa kumhanya kwakasiyana, kusanganisa chikafu chinogaya-chimbidzika nechikafu chinogaya-chinogaya chinokonzera "traffic jam" munzira yako yekugaya, zvichikonzera kukuvara kwakashata uye mhedzisiro yehutano.

Kutenda kwechipiri ndechekuti chikafu chakasiyana chinoda maenzymes akasiyana kuti aputswe uye kuti aya maenzymes anoshanda pamatanho akasiyana ePH - mazinga easidhi - mumatumbu ako.

Pfungwa iyi ndeyekuti kana zvikafu zviviri zvichida mwero wePH, muviri haugone kugaya zvese panguva imwe chete.

Vanotsigira chikafu chinosanganisa-chikafu vanotenda kuti aya mapfungwa akakosha kune hutano hwakanaka uye kugaya.

Zvinotendwawo kuti kusanganisa kwezvikafu kunotungamira kune yakashata mhedzisiro sekushushikana kwekugaya, kugadzirwa kwehupfu uye chirwere.

Chikafu chakabatana chinoreva nzira yekudya umo mamwe marudzi ezvikafu asingadyiwe pamwechete. Vanotsigira chikafu chinosanganisa chikafu vanofunga kuti kusanganisa kwakashata kunotungamira kuchirwere nekushushikana kwekudya.

Uchapupu Hunotii?

Parizvino, chidzidzo chimwe chete chakaongorora iwo maitiro echikafu chinosanganisa. Iyo yakaedza kana chikafu chakavakirwa pakubatanidza chikafu chakakonzera kurasikirwa nekurema.

Vatori vechikamu vakakamurwa kuita mapoka maviri uye vakapihwa chikafu chakaringana kana chikafu chinoenderana nemisimboti yechikafu chinosanganisa.

Pazvose kudya, ivo vaingobvumidzwa kudya 1,100 macalorie pazuva.

Mushure memavhiki matanhatu, vatori vechikamu mumapoka ese ari maviri vaive varasikirwa avhareji ingangoita 13-18 lbs (6-8 kg), asi chikafu-chinosanganisa chikafu hachina kupihwa rubatsiro pamusoro pechikafu chakaringana ().

Muchokwadi, hapana humbowo hunotsigira hwakawanda hunofungidzirwa hwesainzi hwechikafu chinosanganisa.

Zvizhinji zvezvikafu zvekutanga-zvinosanganisa chikafu zvakagadzirwa makore anopfuura zana apfuura, apo zvishoma zvaizivikanwa nezve kudya kwevanhu uye kugaya.

Asi izvo zvinozivikanwa nezve basic biochemistry uye hutano sainzi zvinopesana zvinopesana nemisimboti yezvikafu zvinosanganisa.

Heino kunyatsotarisisa sainzi iri kumashure kwezvaanotaura.

Mukudzivirira Kudya Kwakasanganiswa

Izwi rekuti "chikafu chakasanganiswa" rinoreva kudya kune musanganiswa wemafuta, carbs uye mapuroteni.

Mitemo yekubatanidza chikafu inowanzoenderana nepfungwa yekuti muviri hauna kushongedzwa kugaya chikafu chakasanganiswa.

Zvisinei, izvi hazvisizvo. Muviri wemunhu wakashanduka pane chikafu chese chikafu chikafu, icho chinogara chinogara chiine kumwe kusanganiswa kwe carbs, protein uye mafuta.

Semuenzaniso, miriwo uye zviyo zvinowanzo fungidzirwa kunge zvine carb-zvine chikafu. Asi iwo ese anewo akati wandei magiramu eprotini pakushanda. Uye nyama inoonekwa sechikafu cheprotein, asi kunyangwe nyama yakaonda ine mafuta.

Naizvozvo - nekuti chikafu chakawanda chine mubatanidzwa wema carbs, mafuta uye mapuroteni - rako rekugaya rinogara rakagadzirira kugaya chikafu chakavhenganiswa.

Kana chikafu chikapinda mudumbu rako, gastric acid inosunungurwa. Iyo enzymes pepsin uye lipase inosunungurwawo, iyo inobatsira kutanga mapuroteni uye kugaya kwemafuta.

Uchapupu hunoratidza kuti pepsin uye lipase zvinosunungurwa kunyangwe pasina protein kana mafuta aripo muchikafu chako (,).

Tevere, chikafu chinopinda mudumbu diki. Ikoko, iyo gastric acid kubva mudumbu haina kusiyiwa uye ura hwakazadzwa nema enzymes ayo anoshanda kupaza mapuroteni, mafuta uye carbs (,,).

Naizvozvo, hapana chikonzero chekushushikana kuti muviri wako uchafanirwa kusarudza pakati pekugaya mapuroteni nemafuta kana sitachi nemapuroteni.

Muchokwadi, yakanyatsogadzirirwa iyi mhando ye multitasking.

Pamusoro peKudya Kuchinja iyo pH yeDigestive Tract

Imwe dzidziso iri kumashure kwekubatanidza chikafu ndeyekuti kudya zvisizvo zvisirizvo pamwe kunogona kutadzisa kugaya nekugadzira iyo isiriyo pH yemamwe maenzyme kuti ashande.

Kutanga, kukurumidza kugadzirisa patsva pH. Chiyero chinoyera kuti acidic kana alkaline mhinduro iri sei. Chiyero chinosiyana kubva pa0-14, apo 0 inonyanya kuva acidic, 7 haina kwayakarerekera uye 14 ndiyo ine alkaline yakawanda.

Ichokwadi kuti ma enzyme anoda yakatarwa pH renji kuti ishande nemazvo uye kwete ese maenzymes ari mudumbu rekudya anoda iyo imwechete pH.

Nekudaro, kudya chikafu chine alkaline kana acidic hachichinje zvakanyanya pH yemudumbu wako. Muviri wako une nzira dzinoverengeka dzekuchengetedza iyo pH yechikamu chega chega chega chega chekugaya mudanho chaimo.

Semuenzaniso, mudumbu unowanzo kuve acidic ine yakaderera pH ye1-2.5, asi kana iwe uchidya chikafu, inogona kutanga yakwira kusvika pakakwirira se5 Zvisinei, gastric acid yakawanda inokurumidza kuburitswa kudzamara pH yadzoserwa pasi zvakare ().

Izvo zvakakosha kuchengetedza iyi yakaderera pH nekuti inobatsira kutanga kugaya kwemapuroteni uye inoita ma enzymes anogadzirwa mudumbu. Inobatsirawo kuuraya chero hutachiona muzvikafu zvako.

Muchokwadi, iyo pH mukati memudumbu mako ine acidic zvekuti chikonzero chega chekuti mudumbu mudumbu hachina kuparadzwa ndechekuti inodzivirirwa nechuru chemukoko.

Iyo dumbu ura, kune rimwe divi, haina kugadzirirwa kubata yakadaro acidic pH.

Ura hwako hudiki hunowedzera bicarbonate kune musanganiswa nekukurumidza kana izvo zviri mudumbu rako zvapinda mairi. Bicarbonate ndiyo muviri wako wepanyama buffering system. Yakanyanya alkaline, saka inokanganisa gastric acid, ichichengeta pH iri pakati pe5.5 na7.8 (,).

Iyi ndiyo pH iyo ma enzymes ari mudumbu ura anoshanda zvakanyanya.

Neiyi nzira, iwo mazinga akasiyana eacidity munzira yako yekugaya anonyatso kudzorwa nema sensors emuviri chaiwo.

Kana iwe ukadya chikafu chine acidic kana alkaline, muviri wako unongowedzera mamwe kana mashoma masisitimu ekugaya kuti uwane iyo pH nhanho inodiwa.

Pamusoro peKudya Fermenting mudumbu

Chekupedzisira, imwe yeanowanzozivikanwa mhedzisiro yezvisina kukodzera chikafu kusanganisa ndeyekuti chikafu chinovira kana putrefies mudumbu.

Zvikanzi, kana chikafu chinogaya-chimbidzika chakasanganiswa nechikafu chinogaya zvishoma-zvishoma, chikafu chinogaya-gaya chinogara mudumbu kwenguva yakareba zvekuti chinotanga kukora.

Izvi hazviitike.

Kuvira uye kuora kunoitika kana tupukanana tatanga kugaya chikafu chako. Asi, sezvambotaurwa, mudumbu unochengeta iyo acidic pH zvekuti chikafu chako chakanyatsoomeswa uye hapana mabhakitiriya anogona kurarama ().

Nekudaro, pane imwe nzvimbo munzvimbo yako yekugaya apo mabhakitiriya anokura uye kuvirisa zvinoita kuitika. Izvi zviri muura hwako hukuru, inozivikanwawo seyako colon, uko matirioni emabhakitiriya anobatsira anogara ().

Iwo mabhakitiriya ari mudumbu mako makuru anovirisa chero asina kudzikiswa carbs, senge fiber, ayo asina kuputswa pasi mudumbu rako diki. Vanoburitsa gasi uye inobatsira pfupi-cheni yemafuta acids semarara zvigadzirwa ().

Mune ino kesi, kuvirisa chiri chinhu chakanaka. Mafuta acids mabhakitiriya anogadzirwa ave achibatanidzwa kune hutano mabhenefiti senge kudzikiswa kuzvimba, kunatsiridza shuga yeropa kudzora uye yakaderera njodzi yekenza yekoloni (,).

Izvi zvinoreva zvakare kuti gasi iwe raunosangana naro mushure mekudya hachisi chinhu chakaipa. Icho chinogona kungova chiratidzo chekuti mabhakitiriya ako ane hushamwari akaguta zvakanaka.

Iko hakuna humbowo hwekuti tsika yechikafu chinobatanidza inopa chero bhenefiti. Ichokwadi, sayenzi yemazuva ano inopesana zvakananga nemitemo yayo yakawanda.

Zviratidzo-Zvakavakirwa Mienzaniso yeKudya Kusanganisa

Iwo misimboti yezvikafu zvinosanganisa chikafu haitsigirwi nesainzi, asi izvo hazvireve kuti nzira yaunosanganisa chikafu inogara isina basa.

Semuenzaniso, kune hwakawanda humbowo-hwakavakirwa chikafu musanganiswa unogona kuvandudza zvakanyanya kana kudzikisa kugaya uye kunwa kwezvimwe zvekudya.

Iyi ingori mienzaniso mishoma.

Citrus Zvibereko uye Iron

Iron inouya nenzira mbiri mukudya: heme iron, iyo inouya kubva munyama, uye isiri-heme iron, iyo inobva kunzvimbo dzemiti.

Heme iron yakanyatsomwa, asi kunwiwa kwesimbi isiri-heme kwakanyanya - pakati pe1-10%. Neraki, pane zvinhu zvakati wandei zvaunogona kuita kuti uwedzere kumakwa kwerudzi urwu rwesimbi ().

Kuwedzera vhitamini C ndechimwe chezvinhu zvinonyanya kushanda zvaunogona kuita.

Inoshanda munzira mbiri. Kutanga, inogadzira isiri-heme simbi nyore kupinza. Chechipiri, inoderedza kugona kwephytic acid yekuvhara kupinza kwesimbi ().

Izvi zvinoreva kuti kusanganisa chikafu chakapfuma muvitamin C (senge michero yemucitrus kana bhero mhiripiri) nemiti-yakavakirwa sosi simbi (senge sipinashi, bhinzi kana zviyo zvakasimbiswa) isarudzo yakanaka kwazvo.

Nehurombo, zvidzidzo hazvina kuratidza kuti musanganiswa uyu unowedzera masimbi esimbi mumuviri. Nekudaro, izvi zvinogona kungoitika nekuti izvo zvidzidzo kusvika parinhasi zvave zvidiki zvakanyanya ().

Makarotsi uye Mafuta

Mimwe mishonga, yakadai semafuta-akanyunguduka mavhitamini uye carotenoids, inoda mafuta kuitira kuti inyurwe nemuviri.

Carotenoids ndiwo macomputer anowanikwa mutsvuku, orenji uye nerima girini miriwo. Unogona kuzvitora kubva kumidziyo yakaita semakarotsi, madomasi, tsvuku tsvuku tsvuku, sipinashi uye broccoli.

Izvo zvakabatanidzwa nezvakanaka sekuderera kwenjodzi yemamwe kanzira, chirwere chemwoyo uye matambudziko ekuona ().

Nekudaro, tsvagiridzo yakaratidza kuti kana iwe ukadya iyi miriwo pasina chero mafuta - uchidya matanda karoti kana saradhi ine mafuta-asina kupfeka, semuenzaniso - unogona kunge uchirasikirwa nezvakanaka.

Imwe ongororo yakaongorora kuiswa kwecarotenoid ine mafuta-asina, akaderedzwa-mafuta uye akazara-mafuta kupfeka. Yakawana kuti saradhi yaifanirwa kudyiwa nemafuta-ane kupfeka kuitira kuti chero carotenoids inyurwe ().

Bheji rako rakanakisa kuti usarasikirwe neizvi zvakakosha zvinovaka muviri nderekushandisa hushoma hwe5-6 magiramu emafuta ane carotenoid-ine miriwo (,).

Edza kuwedzera imwe chizi kana mafuta emuorivhi kune yako saladhi, kana pamusoro pebrokoli yako yakanyoroveswa nechidimbu chebota.

Sipinachi uye Dairy Zvigadzirwa

Chikafu chakadai sesipinachi, chokoreti netii zvine oxalate, antinutrient iyo inogona kusunga necalcium kuti igadzire isinga nyungudike (,).

Izvi zvinogona kuve zvakanaka kana zvakaipa kwauri, zvinoenderana nemamiriro ezvinhu.

Kune vanhu vakajairira kune mamwe marudzi eitsvo matombo, kushandisa macalcium senge zvigadzirwa zvemukaka zvine oxalate-zvine chikafu zvinogona kudzikisira njodzi yekuvandudza itsvo matombo (,).

Kune rimwe divi, kusanganisa oxalates uye calcium inoderedza kumiswa kwecalcium. Kune vanhu vazhinji, iri harisi dambudziko mumamiriro edhayeti.

Asi kune vanhu vasingadye calcium yakawanda pakutanga kana vanodya kudya kwakanyanya muma oxalates, kusangana uku kunogona kukonzera dambudziko.

Kana iwe uine hanya nezvekuwana calcium yakakwana kubva pane zvaunodya, dzivisa kusanganisa zvigadzirwa zvemukaka uye zvimwe zvekudya zvine calcium zvine chikafu chine oxalates.

Chikafu chakakwira muma oxalates chinosanganisira sipinashi, nzungu, chokoreti, tii, beet, rhubarb uye mastrawberry, pakati pevamwe ().

Iwo misimboti yezvizhinji zvekudya-zvinosanganisa chikafu hazvisi humbowo-hwakavakirwa. Nekudaro, pane mashoma akasanganiswa ezvekudya akaratidzirwa nesainzi kukanganisa kugaya uye kunwa kwezvinovaka muviri.

Tora Meseji Yekumba

Nheyo dzekubatanidza chikafu hadzina kubva pasainzi. Kutaura kwekuti chikafu chisina kukodzera kusanganisa ndiko kunokonzera chirwere uye chepfu mumuviri hakuna hwaro.

Kana iwe uchinzwa kuti mirau yechikafu inosanganisa inoshanda kwauri, saka iwe unofanirwa zvirokwazvo kuenderera nazvo. Kana chikafu chako chisina kuputswa, saka hapana chikonzero chekuchigadzirisa.

Nekudaro, chikafu chinobatanidza chikafu chinogona kunge chakawandisa uye chisingakwanisike kuvanhu vazhinji nekuda kwemitemo yakawanda yakaoma yavanosanganisa.

Uyezve, hapana humbowo hwekuti ivo vanopa chero akasiyana mabhenefiti.