Aya mashanu Akareruka Nutrition Mirayiridzo Haina Kupokana ne Nyanzvi uye Tsvagiridzo

Zvemukati

• 1. Idya Zvibereko Nemiriwo Zvakawanda
• 2. Wana Fiber Yakakwana
• 3. Stay Hydrated
• 4. Idya Chikafu Chakasiyana-siyana
• 5. Deredza Zvishoma Zvakagadziriswa Zvikafu
• Ongororo ye

Kune huwandu hwakawanda hweruzivo ruzivo kunze uko uko kunogara kuchingotenderera paInternet, mune yako yekujaira yekuvharira imba, uye pamusoro petafura yako yemanheru. Rimwe zuva iwe unonzwa chikafu "chakashata" kwauri, nepo chinotevera chiri "chakanakira iwe." Chikafu chitsva chemadhivhuru chinobuda mukati memwedzi mishoma yega yega, imwe neimwe ichinyatso fungidzira pauzivi hwakasiyana zvachose. Mafuta akaipa here kana kuti macarbs akaipisisa? Unofanirwa here kuverenga macro kana iwo maawa pakati pekudya? Kunwa kofi zuva nezuva kana kusvetuka caffeine zvachose?

Zvinoita sekuti nyika yehutano iri kuramba ichichinja, uye zvakatooma kuti zvirambe zvakatwasuka. Ichokwadi ndechekuti kudzvinyirira kudya hakugadzikane munguva refu, uye nekudaro, pamwe hazvizokupe iwe mhedzisiro iwe yaunoteedzera - asi kuvaka tsika dzakanaka dzekudya kwehupenyu kuchakushandira zvakanaka. Uye izvo zvekutanga zvekudya zvine hutano ndizvo chaizvo, zvakanaka, zvakakosha.

Kana iwe wagadzirira kudzidza kudya zvine hutano uye kucheka kuburikidza nehutano hweB.S. Aya ndiwo misimboti yekudya yaunogona kugara uchivimba kuti ndeyechokwadi - uye kutendeukira pakudzidza kuti ungatanga sei kudya zvine hutano nekuchengetedza iwo mararamiro akanaka - zvisinei kuti ndeupi humwe hutano hwekudya hunofarirwa kana kukandwa munzira yako.

1. Idya Zvibereko Nemiriwo Zvakawanda

Kubva pa USDA's Dietary Guidelines yeAmerica, vanhu vakuru vanofanira kudya zvishoma 1 1/2 kusvika 2 makapu emichero uye 2 kusvika ku3 makapu emiriwo pazuva sechikamu chekudya kune utano; zvisinei, 1 chete mu10 maAmerican ndivo vanosangana nemusi uyu wakakurudzirwa huwandu hwemichero nemuriwo kudyiwa, sekureva kweCenters for Disease Control (CDC).

Kudya michero nemiriwo yakawanda "hazvirambike uye munhu wese anofanira kunge achizviita," anodaro Lisa Young, Ph.D., R.D.N. nyanzvi yezvokudya muhutano hwepachivande uye anowedzera purofesa kuNYU. Kudzidza pashure pechidzidzo chinozvitsigira, zvichiratidza kuti kune zvikomborero zvisingaverengeki pakudya michero nemiriwo. "Kudya huwandu hwakaringana hwemichero nemiriwo kwakabatana nekuuraya kwezvibereko zvakanaka, uye mabhenefiti haangaenzaniswe nekungotora piritsi," anowedzera Lauren Manaker M.S., R.D.N., L.D., munyori we Kuita Kuti Urume Ubereke. "Idzi chikafu hachingoremerwe chete nemavitamini uye zvicherwa, asi zvakare dzakazara nema antioxidants, fiber, uye zvimwe zvinobatsira." Zvimwe zvezvimwe zvinobatsira zvinosanganisira phytonutrients, makemikari echisikigo anobatsira kurwisa uye kudzivirira chirwere, mazhinji acho anoita se antioxidants. Zvibereko nemiriwo zvinewo fiber, iyo ine huwandu hwakawanda hwebatsiro kubva kuhutano kuwedzera satiety uye kudzikisira njodzi yezvirwere zvakati wandei sehosha yemoyo, rudzi rwechipiri chirwere cheshuga, uye mamwe marudzi ekenza. Tsvagiridzo inopedzisawo kuti kana iwe uchidya michero nemiriwo zvakagadzirirwa pasina shuga yakawedzerwa kana mafuta akazara (senge bhotela), inogona kubatsira kuvandudza yakayerwa mhando yekudya kwako, zvichireva kuti iwe unowana zvakawanda zvezvinovaka muviri zvinodiwa nemuviri wako uye zvishoma pane izvo. unenge watowana zvakawanda. Pamusoro pezvo, kumwe kutsvagurudza kunoratidza kuti kudya michero nemiriwo zvakanyanya kunogona kuita kuti ufare, zvakare.

Pamusoro pezvo, "kana iwe uchidya michero nemiriwo yakawanda, ungangodya zvishoma zvinovaka muviri," anodaro Young. Anoshandisa nhungamiro iyi paanenge achishanda nemakasitoma nekuti, "semunhu anoona nezvekudya zvinovaka muviri, ndinoda kutarisa pazvikafu zvaunokwanisa wedzera kune chikafu chako zvichipesana nezvikafu zvaunofanirwa Tora woenda nazvo. Uye semurevereri wechikamu, hazvisi nguva dzose nezvekudya zvishoma, asi nezvekudya zviri nani. "

2. Wana Fiber Yakakwana

Zvinoenderana nechidzidzo che2017 chakaburitswa mu American Zvinyorwa zveMararamiro ehupenyu, ingangoita zvikamu zvishanu kubva muzana zvevanhu vemuU.S vanosangana neuwandu hwakakurudzirwa hwefibre yezvikafu, ndosaka zvakaverengerwa sechinhu chinovaka hutano hweveruzhinji neUSDA. IAmerican Heart Association inokurudzira kudya huwandu hwese hwe25 kusvika ku30 gramu pazuva kana faibha kubva kuchikafu (kwete zvekuwedzera), nepo iyo Academy yeNutrition uye Dietetics ichikurudzira pakati pe25 kusvika 38 gramu pazuva, zvichienderana nehunhu. Paavhareji, maAmerican anongodya anenge gumi nemashanu magiramu.

Kana iwe uri mutsva pakudzidza kudya zvine hutano, huwandu hwakakurudzirwa hwefibre hungaratidzika seyakawandisa, anodaro Emily Rubin, RD, LDN, director wezvekurapa dietetics kuThomas Jefferson University Division yeGastroenterology uye Hepatology muPhiladelphia, PA. Ndosaka "fiber supplements semapiritsi nehupfu zvimwe zvinokurudzirwa nachiremba wako kana chiremba wezvekudya," anodaro. Zvisinei, "izvi zvitubu zvefiber hazvina kukwana kuti usangane nezvinokurudzirwa zuva nezuva. Iwe unodawo kuisa zvokudya zvakakwana semiriwo, michero, nyemba, zviyo zvezviyo, zviyo uye pastas nemichero." (Ona: Maitiro Ekudya Zvakawanda Fibha)

Utano hunobatsira hwefiber hwakaratidzwa mune zvidzidzo zvakawanda - kureva, kuti kudya kudya kwakanyanya mufiber kunobatanidza nekuderedza kufa kwechirwere chechirwere chemoyo uye zvimwe zvirwere zvisingaperi zvinotambudza vaAmerica. "Ongororo dzakawanda dzakabatanidza kudyiwa kwepamusoro kwefetabha yekuderedza njodzi yekudzikira kwezvirwere zvisingaperi, zvinosanganisira chirwere chemoyo, rudzi rwechipiri chirwere cheshuga, mamwe magomarara, uye chirwere / mamiriro emudumbu," anowedzera Rubin. Mukuwedzera, "fiber inobatsira kuchengetedza utano hwekudya, kuderedza cholesterol, kudzikamisa shuga yeropa, uye kuchengetedza uremu. Fiber inobatsirawo kuti unzwe wakaguta kuitira kuti usanyanya kudya." Mudiki anoti kana vatengi vake vanoonda uremu vachiwedzera kudya kwavo fiber, vanowanzonzwa kugutsikana uye vanokwanisa kudzikamisa kudya zvisina kudya.

3. Stay Hydrated

Kusvika makumi matanhatu muzana yemuviri wemunhu mvura, sekureva kweU.S. Geological Survey. Nekudaro, iwe unoda zvinwiwa kuchengetedza zvese zvinoitwa mumuviri wako, kusanganisira zvezuva nezuva mabasa anoitwa nemoyo, huropi, uye mhasuru. Fluid mumuviri wako inobatsirawo kutakura zvinovaka muviri kumasero ako, uye zvakare inogona kudzivirira kupatira. Tisingatauri, kupera simba kwemvura kunogona kutungamirira kukufunga kusinganzwisisiki, kuchinja kwemafungiro, matombo etsvo, uye kukonzera muviri kupisa, maererano neCDC.

Kana kuti unofanira kunwa zvakawanda sei? Izvozvo zvinogona kuvhiringa. Maererano neCDC, kunwa kwako kwezuva nezuva kwemvura (kana kuti mvura yose) inotsanangurwa se "huwandu hwemvura inopedzwa kubva muchikafu, mvura yekunwa, uye zvimwe zvinwiwa." Mari inokurudzirwa inogona kusiyana zvichienderana nezera, murume kana mukadzi, uye kana munhu aine pamuviri kana mukoti. Imwe fungidziro kubva kuAcademy of Nutrition & Dietetics inoti vakadzi vanoda makapu mapfumbamwe emvura uye varume vanoda 12,5 makapu emvura pazuva. pamwe mvura yaunowana kubva muzvikafu mune zvaunodya. Kunze kwemvura iri pachena, unogona kuwana zvinwiwa kubva pakudya michero yakawanda nemiriwo uye zvimwe zvikafu zvinenge zvine mvura (senge saladhi nemaapurosauce), maererano neHarvard Medical School. Kunyangwe zana-muzana muzana muchero wemichero, kofi, uye tii kuverenga kune yako yezuva nezuva yakakurudzirwa yekudyiwa kwemvura. Nyanzvi zhinji uye CDC dzinobvumirana kuti mvura yekunwa inzira yakanaka yekuwana mvura sezvo isina macalorie (Hezvino zvese zvimwe zvaunoda kuti uzive nezve hydration.)

4. Idya Chikafu Chakasiyana-siyana

Zvinogamuchirwa nevakawanda kuti miviri inoda zvakasiyana-siyana zvekudya kuti ugare uine hutano. “Zvokudya zvine zvakawanda zvekupa, asi hapana chikafu chimwe chine zvese zvinovaka muviri zvaunoda,” anodaro Elizabeth Ward, M.S., R.D., munyori webhuku. Zvirinani New Perfect, uyo anokurudzira kusarudza mhando yezvikafu sechikamu chekudya kwakaringana. IAHA zvakare inokurudzira "kudya muraraungu" wemichero nemiriwo kuitira kuti uwane akasiyana mavitamini, zvicherwa, uye phytonutrients.

Pfungwa iyi inoshandawo kune zvakasiyana siyana zvekudya zvinosanganisira zviyo, nzungu, mhodzi, mafuta, nezvimwe. Izvo zvakasiyana siyana zvekudya zvaunodya mune yega yega yemapoka akasiyana ezvikafu, hwakakura hwakasiyana huturu hwaunotora. Unoda chimwe nechimwe cheizvi zvinovaka muviri kuitira kuti masisitimu akasiyana mumuviri wako agone kushanda zvakanaka. Semuenzaniso, potasiumamu inowanikwa mumabhanana uye mbatatisi inobatsira nemabhande emhasuru, kusanganisira kusungwa kwemoyo wako. Magnesium, inowanikwa mumashizha emashizha egirini senge sipinashi, inobatsira kudzora mashandiro emuviri akawanda kusanganisira kuwedzerwa kweropa uye kudzora glucose muropa.

Tsvagiridzo inotsigira zvakare hutano hutano hwekudya chikafu chakasiyana. Chidzidzo cha2015 chakaburitswa mu Zvinyorwa zveNutrition vakawana kuti apo vanhu vakuru mazana manomwe nemakumi mana nemakumi mana vakadya zvakasiyana zvine hutano zvakasiyana siyana zvekudya, ivo vakadzikisa njodzi yavo ye metabolic syndrome (sumbu remamiriro ezvinhu anowanikwa pamwechete uye anowedzera njodzi yako yechirwere chemwoyo, sitiroko, uye mhando 2 chirwere cheshuga). Pamusoro pezvo, chidzidzo che2002 chakaburitswa mu International Journal yeEpidemiology wakawana kuti kuwedzera kwakasiyana-siyana kwezvikafu zvine hutano zvaunodya kunogona kuwedzera hupenyu hwako. Kunyange zvazvo munhu wese angasabvumirana pane chirevo chokuti kuwedzera hutano hwakasiyana-siyana hwezvokudya zvinongowedzera hupenyu hwako, vatsvakurudzi vakagumisa kuti kana iwe ukawedzera nhamba yezvokudya zvine utano mukudya kwako nguva dzose, iwe unowanzoita kuderedza nhamba yezvokudya zvishoma zvine utano zvinodyiwa pa. nguva dzose.

Stephanie Ambrose, M.S., RD.N., LDN., CPT. murairidzi wezvekudya kuNicholls State University muThibodaux, LA, uye muridzi weNutrition Savvy Dietitian anotsanangura maitiro aanoita kurudziro iyi nevatengi vake vari kudzidza kudya zvine hutano: “Pese pandinopa varwere zano, ndinosimbisa kukosha kwekudya michero chaiyo. "uye miriwo uye kusimudza michero nemiriwo yaunodya. Kana uchiwanzobata bhanana pakudya kwemangwanani mangwanani, edza kuchichinjira kune chimwe chibereko chaunofarirawo kuwana mabhenefiti eakasiyana antioxidants uye mavitamini." Zvakafanana kana iwe uchiwanzodya saladhi nemiriwo yakafanana zuva rega rega; edza kushandura sarudzo dzemuriwo zuva nezuva kana vhiki nevhiki. Panzvimbo pekugara uchisarudza huku, chinjana muzvokudya zvegungwa kanokwana kaviri pasvondo, izvo zvinogona kupa mafuta anobatsira omega-3, anodaro Ward.

5. Deredza Zvishoma Zvakagadziriswa Zvikafu

Kana wanga uchiedza kudzidza kudya zvine hutano, ungangove wakanzwa kuti chikafu chakagadzirwa hachina kunaka - asi chikafu chakagadzirwa kazhinji. kwete nyaya iri pano. Bhegi remashizha esaladhi akagezwa kare, chimedu chechizi, uye gaba rebhinzi zvese zvinogona kunzi zvagadziriswa, kusvika padanho. Ndiyo zvakanyanyisa zvakagadziriswa chikafu zvinopa mashoma akanaka-ako-iwe zvinovaka muviri uye zvakawanda zvinovaka muviri iwe ungangodaro watodarika.

Somuenzaniso, makeke akawanda, madonuts, nemakeke ane macalorie akawanda, mafuta akaguta, uye shuga yakawedzerwa uye haapi mavhitamini nemamineral zvishoma kana pasina. Kudya kwepamusoro kwemafuta akazara kwakabatanidzwa nenjodzi yakakwira yechirwere chemwoyo. Nokuda kwechikonzero ichocho, AHA inokurudzira "kutsiva zvokudya zvakakwirira mumafuta akazara nemaitiro ane hutano zvinogona kuderedza mazinga eropa recholesterol uye kuvandudza lipid profiles." Zvakare, kudya shuga yakawandisa yakawedzerwa kwave kwakabatanawo nenyaya dzehutano, senge uremu uye kufutisa, mhando 2 chirwere cheshuga, uye chirwere chemoyo, maererano neCDC. Iyo 2020-2025 nhungamiro yezvekudya yevaAmerican vanokurudzira kudya isingapfuure gumi muzana yemakoriyumu akazara (kana mazana maviri emakoriyori) kubva kune yakawedzerwa shuga - kurudziro yekuti vangangoita vese vekuAmerica vaende.

Mutemo wakanaka wechigunwe wekudya zvine hutano: "Sarudza chikafu chiri padyo nechimiro chazvo chepakutanga, senge nyama nyowani, huku, nehove nemichero nemiriwo kune zvinovaka muviri zvakanyanya uye mafuta mashoma akawedzerwa, sodium, uye shuga. "anodaro Ward. Zviri nyore chaizvo.

Ongororo ye