Icho Chikafu-Chakaderera-Chikafu Kudya Hutano? Chokwadi Chinoshamisa

Zvemukati

• Chii chinonzi Ultra-Low-Fat Kudya?
• Mhedzisiro Inogona Hutano
• Chirwere chemoyo
• Tora 2 Chirwere cheshuga
• Kufutisa
• Multiple Sclerosis
• Nei Zvishoma-Zvakaderera-Zvikafu Zvikafu Zvinoshanda?
• Icho Chinokosha

Kwemakumi emakore, zvirevo zvepamutemo zvekudya zvakaraira vanhu kuti vadye kudya kwakaderera-mafuta, uko mafuta anoverengera angangoita makumi matatu muzana ezvekoriori rako rezuva nezuva.

Asi, zvidzidzo zvakawanda zvinoratidza kuti nzira yekudya iyi haisi iyo nzira inoshanda kwazvo yekudzikisa huremu munguva refu.

Dzidzo hombe uye dzakareba dzinongoratidzira kudzikisira kushoma muhuremu uye hapana chinokanganisa chirwere chemwoyo kana njodzi yekenza (, 2,,,).

Nekudaro, vazhinji vanotsigira zvekudya zvine mafuta mashoma vachiti izvi zvabuda zvakakanganisa, sezvavanofunga kurudziro ye30% yekudya kwemafuta haina kukwana.

Panzvimbo iyoyo, ivo vanoratidza kuti - kuti chikafu chine mafuta mashoma chishande - mafuta haafanire kuita zvinopfuura gumi muzana zvemakoriori ako ezuva nezuva.

Ichi chinyorwa chinotora zvakadzama kutarira kune e-yakaderera-mafuta-kudya uye avo hutano mhedzisiro.

Chii chinonzi Ultra-Low-Fat Kudya?

Yakawanda-yakaderera-mafuta - kana yakanyanya-yakaderera-mafuta - chikafu chinobvumira kwete inopfuura 10% yemakori kubva kumafuta. Iyo zvakare inowanzo kuve yakaderera mumapuroteni uye yakanyanya kwazvo mu carbs - iine ingangoita 10% uye 80% yemazuva ese macalorie, zvichiteerana.

Kudya kwakaderera-kwakaderera-mafuta kunonyanya kudyarwa uye kunogumira kudya kwako zvigadzirwa zvemhuka, zvakadai semazai, nyama, uye mukaka wakazara wemafuta ().

Zvikafu zvine mafuta ane mafuta-kusanganisira mamwe maorivhi emhandara, nzungu, uye maavocado - anowanzo ganhurirwa, kunyangwe achiwanzoonekwa seane hutano.

Izvi zvinogona kunetsa, sezvo mafuta anoshanda akati wandei akakosha mabasa mumuviri wako.

Icho chinhu chikuru chinopa macalorie, inovaka mameseji esero uye mahormone, uye inobatsira muviri wako kutora mafuta-akanyunguduka mavhitamini sevhitamini A, D, E, uye K.

Uyezve, mafuta anoita chikafu kuravira zvakanaka. Kudya kwakanyanya mumafuta kazhinji hakufadze senge kune mwero kana kukwirira mune chinovaka.

Zvisineyi, zvidzidzo zvinoratidza kuti iyo yekupedzisira-yakaderera-mafuta kudya kunogona kuve nekunakidza mabhenefiti maringe akati wandei akakomba mamiriro.

Iyo yekupedzisira-yakaderera-mafuta - kana yakanyanya-yakaderera-mafuta - chikafu chinopa zvisingasviki gumi muzana yemakori kubva kumafuta. Iyo inoganhurira kwakawanda chikafu chemhuka uye kunyangwe hutano hwakakora-hwakakura chikafu chikafu senzungu nemaavocado.

Mhedzisiro Inogona Hutano

Kudya-kwakaderera-mafuta kudya kwakanyatsodzidziswa, uye humbowo hunoratidza kuti dzinogona kubatsira pamamiriro akakomba akati wandei, kusanganisira chirwere chemwoyo, chirwere cheshuga, kufutisa, uye multiple sclerosis.

Chirwere chemoyo

Zvidzidzo zvinoratidza kuti iyo yekupedzisira-yakaderera-mafuta chikafu inogona kugadzirisa akati wandei akakosha njodzi njodzi dzechirwere chemwoyo, kusanganisira (, 9,,,,,):

• BP
• yakakwira ropa cholesterol
• yakakwira C-inoshanda mapuroteni, mucherechedzo wekuzvimba

Imwe fundo mune vanhu vane 198 vane chirwere chemwoyo vakawana zvinokatyamadza zvikuru.

Chete 1 wevanhu 177 vakatevera chikafu vakawana chiitiko chine chekuita nemoyo, zvichienzaniswa nevanopfuura makumi matanhatu muzana yevanhu vasina kutevera chikafu ().

Tora 2 Chirwere cheshuga

Ongororo dzinoverengeka dzinoratidza kuti yakanyanya-yakaderera-mafuta, yakakwira-carb kudya kunogona kutungamira mukuvandudzwa kwevanhu vane mhando 2 chirwere cheshuga (,,,,,).

Semuenzaniso, mune ongororo mune vanhu vane rudzi rwechipiri chirwere cheshuga pane yakanyanya-yakaderera-mafuta mupunga chikafu, 63 yevane 100 vatori vechikamu vakadzora kutsanya kwavo mashuga eropa ().

Uyezve, 58% yevanhu vaivimba ne insulin vasati vadzidza vakakwanisa kudzora kana kumisa insulin kurapwa zvachose.

Kumwe kuongorora kwakaratidza kuti kudya kwakanyanya-kushoma-mafuta kunogona kutonyanya kubatsira kune vanhu vane chirwere cheshuga avo vasati vatemba insulin ().

Kufutisa

Vanhu vakafutisa vanogona zvakare kubatsirwa nekudya chikafu chakaderera kwazvo mumafuta.

Iyo yakanyanya-yakaderera-mafuta mupunga chikafu chakashandiswa kurapa vanhu vakafutisa nemhedzisiro inoshamisa.

Imwe ongororo muvanhu zana nevapfumbamwe vakafutisa vakawana kuti vatori vechikamu pachikafu ichi vakarasikirwa nemapaundi 140 (63.5 kg) paavhareji - izvo zvingaite senge zvinoshamisira pakudya zvakanyanya zvine carbs yakanatswa ().

Multiple Sclerosis

Multiple sclerosis (MS) chirwere chemuviri chinokanganisa huropi hwako, musana, uye mitsipa yemaziso mumaziso ako.

Vanhu vane chirwere ichi vanogona kubatsirwa kubva kune yakanyanya-yakaderera-mafuta chikafu zvakare.

Muna 1948, Roy Swank akatanga kurapa MS neiya inonzi Swank kudya.

Mukudzidza kwake kwakakurumbira, Swank akatevera vanhu zana nemakumi mashanu vane MS kweanopfuura makore makumi mashanu. Mhedzisiro yacho inoratidza kuti iyo yekupedzisira-yakaderera-mafuta chikafu chinogona kudzora kufambira mberi kweMS (,).

Mushure memakore makumi matatu nemana, chete 31% yeavo vakanamatira kuchikafu ndivo vakafa, zvichienzaniswa ne80% yeavo vakakundikana kutevedzera zvaakakurudzira ().

Kudya-kwakaderera-mafuta kudya kunogona kusimudzira njodzi dzehosha yemwoyo uye kubatsira vanhu vane chirwere cheshuga cheshuga, kufutisa, uye MS.

Nei Zvishoma-Zvakaderera-Zvikafu Zvikafu Zvinoshanda?

Chaizvoizvo sei kana nei Ultra-yakaderera-mafuta kudya kunovandudza hutano haina kunyatsonzwisiswa.

Vamwe vanopokana kuti iro reropa-kumanikidza-kudzikisa mhedzisiro inogona kusatombove yakabatana zvakananga kune yavo yakaderera mafuta zvemukati.

Semuenzaniso, chikafu chemupunga chakanyanya kuderera mune sodium, iyo inogona kukanganisa ropa.

Pamusoro pezvo, ine monotonous uye bland, iyo inogona kukonzeresa kusaziva kuita kwekoriori kudya, sezvo vanhu vangangonzwa kusada kudya zvakanyanya chikafu chisina mubairo.

Kucheka macalorie kunowanzove nezvikuru zvakanakira zvese huremu uye metabolic hutano - zvisinei kuti uri kucheka carbs kana mafuta.

Kunyangwe zvisina kunyatsonzwisiswa kuti nei kudya kwakanyanya-kushoma-mafuta kune zvine hutano hutano, zvinogona kunge zvine chekuita nekudzikiswa zvakanyanya kwekoriori kudya pane kuderera kwemafuta zvakanyanya.

Icho Chinokosha

Kudya-kwakaderera-mafuta kudya kunogona kubatsira kubata mamiriro akakomba, kusanganisira chirwere cheshuga uye chirwere chemwoyo.

Zvisinei, kutevera kudya kwakasimba kwakadzika kwazvo mumafuta kwakaomarara zvakanyanya mukufamba kwenguva, sezvo kusingafadze uye kushaya kwakasiyana.

Iwe ungatofanira kudzikamisa kudya kwako kune zvine hutano chikafu, senge isina kugadziriswa nyama, hove dzakakora, mazai, nzungu, uye imwe mhandara yemafuta emuorivhi.

Kunyange kudya uku kuchizobatsira vamwe vanhu vane hutano hwakakomba mamiriro, zvingangove zvisina basa kuvanhu vazhinji.