Yakawanda Sei Chibereko Unofanirwa Kudya Nezuva?

Zvemukati

• Chibereko Chinopfuma Mune Zvakawanda Zvinokosha Zvibereko
• Kudya Zvibereko Kunogona Kukubatsira Iwe Kuderedza Kurema
• Kudya Zvibereko Kunogona Kuderedza Njodzi Yako Yezvirwere
• Chibereko Chakachengeteka Kune Vane Chirwere cheshuga?
• Ko Zvakadii Nevanhu Vanotevera Yakaderera-Carb Kudya?
• Zvinoita Here Kudya Zvibereko Zvakawanda?
• Zvibereko Zvakawanda Zvakadii?
• Icho Chinokosha

Chibereko chikamu chakakosha chekudya zvine hutano.

Muchokwadi, zvikafu zvine michero yakawanda zvinosanganiswa nemhando dzose dzehutano, kusanganisira kudzikira kwenjodzi yezvirwere zvakawanda.

Nekudaro, vamwe vanhu vane hanya neshuga yemukati yemichero uye vanonetseka kuti kudya yakawandisa kwayo kunogona kukuvadza.

Saka mangani masevhisi emichero aunofanira kudya zuva rega rega kuti uve noutano? Uye zvinoita here kudya zvakawandisa? Ichi chinyorwa chinoongorora iko kutsvagisa kuri pamusoro wenyaya.

Chibereko Chinopfuma Mune Zvakawanda Zvinokosha Zvibereko

Kuumbwa kwe michero yemichero kunosiyana zvakanyanya pakati pemhando dzakasiyana, asi mhando dzese dzine michero yakakosha.

Kune kutanga, michero inowanzo kuve yakakwira mavitamini uye mamineral. Izvi zvinosanganisira vhitamini C, potasium uye folate, iyo vanhu vazhinji vasingawane yakakwana (, 2).

Chibereko chakakwirisawo fiber, iyo ine zvakawanda zvakanaka zvehutano.

Kudya faibha kunogona kubatsira kudzikisa cholesterol, kuwedzera manzwiro ekuzara uye kunopa kudzikira kwekurema nekufamba kwenguva (,,,,,, 8).

Uyezve, michero inotakurwa nema antioxidants, ayo anobatsira kurwisa mahara radicals anogona kukuvadza maseru. Kudya chikafu chakazara ma antioxidants kunogona kubatsira kunonoka kuchembera uye kudzikisa njodzi yezvirwere (,,).

Nekuti michero yakasiyana ine huwandu hwakasiyana hwechikafu, zvakakosha kuti udye zvakasiyana siyana kuti ukwidziridze hutano hunobatsira.

Chibereko chakakwirira muzvakakosha zvakakosha semavitamini, zvicherwa, fiber uye antioxidants. Idya mhando dzakasiyana dzakasiyana kuti uwane mabhenefiti mazhinji.

Kudya Zvibereko Kunogona Kukubatsira Iwe Kuderedza Kurema

Zvibereko zvakakwirira mune zvinovaka muviri uye zvine hushoma mumakhalori, zvichivaita sarudzo huru kune avo vari kutsvaga kudzikira huremu.

Uyezve, iwo akakwirira mumvura uye faibha, ayo anobatsira kuti unzwe kuzara.

Nekuda kweizvi, iwe unogona kazhinji kudya michero kusvikira waguta, pasina kushandisa yakawanda macalorie.

Muchokwadi, ongororo dzinoverengeka dzinoratidza kuti kudya michero kunosanganisirwa neakaderera koriori kudya uye kunogona kuita kuti uremu hureruke nekufamba kwenguva (,,,).

Maapuro nemichero yemicrus, semaranjisi uye grapefruit, zviri pakati pekuzadza zvakanyanya ().

Izvo zvakakoshawo kuti uzive kuti chibereko chakazara, chakasimba chinonyanya kuzadza kupfuura michero yakacheneswa kana muto, uyo waunogona kudya zvakanyanya usina kunzwa kuzara ().

Zvidzidzo zvinoratidza kuti kunwa yakawanda yemuto wemichero kwakabatana nekuwedzera koriori kudya uye kunogona kuwedzera njodzi yako yekuneta uye zvimwe zvirwere zvakakomba (,,,,).

Mune mamwe mazwi, dzivisa kunwa yakawanda yemichero muto uye unakirwe nemichero yakazara panzvimbo.

Kudya michero yakazara kunogona kubatsira iwe kunwa mashoma macalorie uye kurasikirwa nehuremu nekufamba kwenguva. Nekudaro, kunwa muto wemichero kunogona kuve nemhedzisiro inopesana.

Kudya Zvibereko Kunogona Kuderedza Njodzi Yako Yezvirwere

Kutsvagurudza kunogara kuchiratidza kuti kudya kwakanyanya muzvibereko nemiriwo kwakabatana nenjodzi yakaderera yezvirwere zvakakomba zvakawanda zvinosanganisira cancer, chirwere cheshuga uye chirwere chemwoyo (23,,, 26,,).

Nepo zvidzidzo zvakawanda zvichitarisa michero uye miriwo yekudyiwa izere, pane zvishoma zvidzidzo zvinoongorora mabhenefiti emichero chaizvo.

Ongororo imwe chete yezvidzidzo zvipfumbamwe yakawana kuti imwe neimwe yekuwedzera michero yakadyiwa zuva rega rega yakadzora njodzi yehosha yemoyo ne7% (29).

Imwe ongororo yakaratidza kuti kudya michero senge mazambiringa, maapuro uye bhuruu zvine hukama nenjodzi yakaderera yerudzi rwechipiri chirwere cheshuga ().

Zvibereko zveCitrus, kunyanya, zvinogona kukwidziridza mwero wecitrate mumugini wako, izvo zvinoderedza njodzi yematombo eitsvo ().

Kuwedzerwa kudya kwemichero kunogona kubatsira kudzikisa BP uye kudzora kushushikana kweiyo oxidative, iyo inogona kudzora njodzi yehosha yemwoyo (31).

Kudya michero yakawanda uye miriwo inosanganisirwa nekuvandudzwa kweshuga yeropa mune vanhu vane chirwere cheshuga ().

Kune zvakawanda zvidzidzo zvinoratidza kuti kudya michero kwakabatana nenjodzi yakaderera yezvirwere zvakakomba zvakawanda, zvinosanganisira chirwere chemwoyo, sitiroko uye mhando 2 chirwere cheshuga.

Chibereko Chakachengeteka Kune Vane Chirwere cheshuga?

Mazhinji madhayeti ekukurudzira kune vanhu vane chirwere cheshuga anoratidza kudya michero yakawanda nemiriwo

Pari zvino noutano nhungamiro inokurudzira kuti vanhu vane chirwere cheshuga vanodya 2-4 masevhisi emichero pazuva, izvo zvakafanana nehuwandu hwevanhu ().

Zvakadaro, vamwe vanhu vanodzora huwandu hwavanodya nekuti vanonetsekana neshuga yemukati.

Nekudaro, zvidzidzo zvinoratidza kuti kana shuga ikadyiwa mu zvakakwana muchero, ine zvishoma zvishoma pamwero weshuga yeropa ().

Zvakare, michero yakakwira mu fiber, iyo inononoka kugaya uye kunwa kweshuga, ichivandudza huwandu hweshuga yeropa ().

Iyo faibha mune michero inogona zvakare kudzora insulin kusagadzikana uye inogona kubatsira kudzivirira kurudzi rwechipiri chirwere cheshuga (37, 38).

Zvibereko zvakare zvine polyphenols, iyo yakaratidzirwa kunatsiridza shuga yeropa kudzora (,).

Zvakare, kudya michero yakawanda uye miriwo kwave kwakabatana neakaderera matanho eiyo oxidative kusagadzikana uye kuzvimba muvanhu vane chirwere cheshuga ().

Izvo zvataurwa, haisi michero yese yakasikwa yakaenzana. Vamwe vavo vanosimudza shuga yeropa kupfuura vamwe, uye vanhu vane chirwere cheshuga vanokurudzirwa kuti vatarise shuga yavo yeropa mushure mekudya kuti vaone kuti ndezvipi zvekudya zvavanofanira kudzikisira.

Chibereko chine shuga, asi faibha uye polyphenols zvinogona kunyatsogadzirisa shuga yeropa kwenguva yakareba uye zvinodzivirira kurudzi rwechipiri chirwere cheshuga.

Ko Zvakadii Nevanhu Vanotevera Yakaderera-Carb Kudya?

Vamwe vanhu vanofunga kudya 100-150 gramu e carbs pazuva se "low-carb." Vamwe vanovavarira kupinda mukudya ketosis uye kudzora kudya kwecarb kusvika pasi pe50 gramu pazuva. Rudzi urwu rwekudya runodaidzwa kuti ketogenic kudya uye inoenda kupfuura yakajairwa yakaderera-carb chikafu.

Iyo yepakati chidimbu chemuchero chine chero kubva 15-30 magiramu e carbs, saka huwandu hwaunofanira kudya hunoenderana zvachose nemagiramu mangani e carbs aunoda kudya zuva rega rega.

Pasina mubvunzo kutaura, hapana yakawanda nzvimbo yekuisa michero pane ketogenic chikafu.

Izvo hazvireve kuti ketogenic yekudya haina hutano. Muchokwadi, kutevera chikafu che ketogenic kunogona kukubatsira kurasikirwa nehuremu uye kunogona kubatsira kurwisa akati wandei zvirwere (,,,).

Pazvibereko zvese, ma berries anowanzove ari akaderera mu carbs. Saka kana iwe uchiverenga carbs, mablackberries, raspberries, bhurubheri uye mahabhurosi zvese sarudzo dzakanaka.

Pakupera kwezuva, michero inovaka muviri zvikuru, asi haina mishonga yakakosha yausingakwanise kuwana kubva kune zvimwe zvekudya, semuriwo.

Kana iwe ukasarudza kutevera ketogenic kudya uye zvakanyanya kudzora yako carb kutora, zvakanaka kudzivirira michero sekureba sekunge iwe uri kuwana izvo zvinovaka muviri kubva kune zvimwe zvekudya.

Kune wese munhu wese, michero inogona uye inofanirwa kuve chikamu cheyakaderera-carb chikafu.

Chibereko chinogona kuve chikamu chine hutano chekudya kwakaderera-carb. Nekudaro, vanhu vanotevera yakaderera-carb ketogenic chikafu vanogona kuda kudzivirira michero.

Zvinoita Here Kudya Zvibereko Zvakawanda?

Yakave yakasimbiswa kuti michero yakakunakira iwe, asi inogona "yakawandisa" kuva inokuvadza? Chekutanga pane zvese, kana uchidya zvakakwana michero, zviri kunetsa kudya zvakawandisa. Izvi zvinodaro nekuti michero yakakwira kwazvo mumvura uye faibha, izvo zvinoita kuti vazadze zvinoshamisa - kusvika paunogona kuzonzwa wakazara mushure chidimbu chimwe chete.

Nekuda kweizvi, zvinonetsa kwazvo kudya michero yakawanda zuva rega rega. Muchokwadi, vashoma pane mumwe muvane gumi vekuAmerican vanosangana neiyo zvishoma kurudziro yemichero yezuva nezuva ().

Kunyangwe kunyangwe kudya huwandu hwakawanda hwezvibereko zuva rega rega zvisingaite, zvishoma zvidzidzo zvakaongorora mhedzisiro yekudya makumi maviri servings zuva rega rega.

Mune kumwe kuongorora, vanhu gumi vakadya makumi maviri emichero yezviyo pazuva kwemavhiki maviri uye havana kusangana nemhedzisiro ().

Muchidzidzo chakati kurei, vanhu gumi nevasere vakadya makumi maviri emichero yezviyo pazuva kwemwedzi yakati wandei pasina zvinokuvadza ().

Muchokwadi, vaongorori vakatowana zvingabatsire zvehutano. Kunyangwe izvi zvidzidzo zvidiki, zvinopa chikonzero chekutenda kuti michero yakachengeteka kudyiwa chero muhuwandu.

Pakupera kwezuva, kana ukadya muchero kusvika wanzwa kuguta, zvinenge zvisingaite kudya "zvakawandisa." Zvakangodaro, zvakakosha kuti uzive kuti michero inofanirwa kudyiwa sechikamu chekudya kwakaringana izvo zvinosanganisira zvakasiyana siyana zvimwe zvekudya.

Kune munhu wepakati, michero yakachengeteka mune chero huwandu. Kunze kwekunge iwe uine kusashivirira kana kuti uchitevera yakaderera-carb kana ketogenic chikafu, hapana chaicho chikonzero chekuganhurira kutora kwako.

Zvibereko Zvakawanda Zvakadii?

Kunyangwe zvichikwanisika kudya zvine hutano uchidya zvishoma kana muchero wakawanda, huwandu hwakaringana huri pakati nepakati.

Kurudziro yakajairwa yekudyiwa kwemichero nemiriwo ingangoita mazana mana magiramu pazuva, kana mashanu servings e80 gramu ().

Imwe-80-gramu inoshumira yakaenzana nechidimbu chidiki nezve saizi yetenisi bhora. Kune michero nemiriwo inogona kuyerwa nemukombe, kushumirwa ingangoita 1 mukombe.

Uku kurudziro kunobva kuchokwadi chekuti kudya mishanu yemichero nemiriwo zuva nezuva kune chekuita nenjodzi yakaderera yekufa kubva kuzvirwere zvakaita sehosha yemwoyo, sitiroko negomarara ().

Imwe ongororo huru yezvidzidzo gumi neshanu yesainzi yakaona kuti kudya zvinopfuura zvishanu servings pazuva hakuna kupihwa imwe bhenefiti ().

Nekudaro, kumwe kuongorora kwakarongeka kwe 95 kwesainzi zvidzidzo zvakawana njodzi yakaderera yechirwere kuma800 gramu, kana gumi mazuva ese servings (51).

Ramba uchifunga kuti izvi zvidzidzo zvakatarisa michero miviri uye miriwo. Kufunga kuti hafu yeaya masevhisi anouya kubva muchero, iwe unofanirwa kudya kumwe pakati pemaviri kusvika mashanu mashanu emichero zuva nezuva.

Kurudziro kubva kwakasiyana zviremera zvehutano zvinosiyana zvishoma, asi kazhinji zvinoita kunge zvinoenderana neazvino kutsvagurudza.

Semuenzaniso, United States Dhipatimendi Rezvekurima (USDA) nhungamiro inokurudzira kuti avhareji munhu mukuru anodya mabhawa maviri pazuva, nepo American Heart Association (AHA) ichikurudzira vanhu vakuru kuti vadye mana kana mashanu mashanu emichero pazuva.

Zvizhinji zveongororo zvinoratidza rubatsiro rwehutano nemaviri kana mashanu servings yemichero pazuva. Nekudaro, zvinoita sekunge pasina chakaipa mukudya zvinopfuura izvo.

Icho Chinokosha

Kudya michero yakazara kunosimudzira hutano hwakanaka uye kunogona kudzikisa njodzi yezvirwere zvakakomba zvakawanda.

Kunze kwekunge iwe uchitevera chikafu cheketogenic kana uine kumwe kusashivirira, hapana chikonzero chekudzora huwandu hwemichero yaunodya.

Nepo ongororo zhinji dzichiratidza kuti huwandu hwakazara ndewemaviri kusvika mashanu mashanu emichero pazuva, zvinoita sekunge pasina chakaipa mukudya zvakawanda.