The New Disease Kurwisa Zvokudya

Zvemukati

• Ongororo ye

Heino kureurura: Ndanga ndichinyora nezve kudya zvinovaka muviri kwemakore, saka ndinonyatsoziva nezve kunaka kwakaita saumoni kwauri-asi ini handisi musango nezvazvo. Muchokwadi, ini handina kana kumbodya kana imwewo hove. Ndichiri kudurura zvakavanzika zvangu zvekudya, ini ndinogonawo kubvuma chimwe chinwiwa chakasvibira chakabikwa hachisi, zvakanaka, mukombe wangu wetii. Asi ini ndinonetsekana: Nekusvetuka salmon, chimwe chezvikafu zvakakwira kwazvo-zvinodzivirira omega-3 fatty acids, uye girini tii, ine kenza-inorwisa antioxidants, ndiri kukanganisa zvakanyanya hutano hwangu here?

Zvinoratidza kuti handisini ndega ndine hanya nazvo. Ndosaka makambani ezvechikafu akapomba zvigadzirwa zvitsva zvizere nemishonga yekurwisa zvirwere yakafanana neiyo inowanikwa mune imwe yemitengo ine hutano hwepasirese. Kusimbisa-kuwedzera zvinovaka muviri kune zvekudya izvo zvavasingawanzo zviripo - haisiriyo pfungwa nyowani. Zvakatanga muna 1924 apo munyu wakawana ayodhini inowedzera; pasina nguva refu, vhitamini D yakawedzerwa kumukaka nesimbi kune hupfu chena. Asi nhasi vagadziri vari kuenda kupfuura kuwedzera mavitamini uye zvicherwa. Ivo vari kusimudzira zvigadzirwa zvavo ne supernutrients vane chinangwa hachisi chekungodzivirira pakushomeka kwehutano, asi kushingairira kudzivirira chirwere. Semuenzaniso, iyo inorarama uye inoshanda tsika, kana yakanaka mabhakitiriya, mu yogati ikozvino inogona kuwanikwa mumabhokisi ezviyo uye magetsi mabara. Uye iwo iwo maitiro eamoyo-ane hutano omega-3s mune zvegungwa ari kuwedzerwa kune chizi, yogati, uye jisi reorenji (kubvisa iyo hove hove). "Zvinopfuura mazana maviri zvekudya zvakavakirirwa zvakatangwa mugore rapfuura chete, nezvimwe zvakawanda zvirimo mupayipi," anodaro Diane Toops, mupepeti wenhau uye mafambiro ezvekutengesa. Wellness Chikafu uye Kugadzirwa Kwechikafu. "Haungarasikike kuvaona musupermarket- vari munharaunda yese."

Asi kana vachifanira kunge vari mungoro yako imwe nyaya. "Muzviitiko zvakawanda unenge wakangwara kutenga zvigadzirwa izvi," anodaro Roberta Anding, R.D, mutauriri-anogara kuHouston weAmerican Dietetic Association. "Asi hazvisi zvemunhu wese - uye iwe unofanirwa kungwarira kuti usanyengedzwe nekuwedzera kwemasimba masimba zvekuti unokanganwa kuzvibvunza kana uchifanira kunge uchidya yakawanda yemhando yechikafu pakutanga . " Takashanda naAnding nedzimwe nyanzvi kuti tibatsire kuona kuti ndechipi chezvikafu zvitsva zvakasimbiswa kuti titore kuenda kunobhadhara- uye kuti ndezvipi zvekusiya pasherufu.

Kudya neOmega-3 Fatty Acids

Kune matatu makuru marudzi eiyi polyunsaturated mafuta-EPA, DHA, uye ALA. Iwo maviri ekutanga anowanikwa zvakasikwa muhove nemafuta ehove. Soybeans, canola oiri, walnuts, uye flaxseed zvine ALA.

Zvino mukati

Margarine, mazai, mukaka, chizi, yogati, waffles, zviyo, zvinokanganisa, uye machipisi eTortilla.

Zvavanoita

Zvombo zvine simba kurwisa chirwere chemwoyo, omega-3 fatty acids anobatsira kudzikisa kukanda kweropa, kudzora kuzvimba mukati meseri masvingo ayo anogona kutungamira mukuvhara, nekugadzirisa kurova kwemoyo. Pamusoro pezvo, dzakakosha pakushanda kwehuropi, zvichibatsira kudzivirira kushushikana. Kana iwe uri kuyedza kubvisa chirwere chemoyo, iyo American Heart Association inokurudzira kushandisa maviri kana anopfuura mana-ounce servings yehove dzakakora pasvondo (izvo zvinosvika mazana maviri nemazana matatu kusvika mazana matatu emamirigiramu eDHA neEPA pasvondo-iyo yakaenzana nemamirigiramu mazana mana kusvika mazana mashanu. zuva nezuva). Izvo zvakare zvinoratidza kudya ALA-zvakapfuma zvekudya asi haina kusarudza yakatarwa huwandu.

Unofanira kuruma here?

Kudya kwakawanda kwemadzimai kunotakura zvakawanda zveRA asi kungoita 60 kusvika 175 mamirigiramu eDHA neEPA mazuva ese-kwete zvakaringana. Hove dzine mafuta ndiyo nzira yakanakisa yekukwirisa madyiro ako, anodaro Anding, nekuti ndiyo yakanyanya kunyura maomega-3s mukuwedzera pakuve yakaderera mumakoriyori, yakakwira muprotein, uye yakapfuma mumamineral zinc uye selenium. "Asi kana ukasazvidya, zvigadzirwa zvesimbi zvinotsiva zvakanakisa," anodaro Peter Howe, Ph.D., mutungamiriri weNutritional Physiology Research Center paYunivhesiti yeSouth Australia. Muchidzidzo chaakaita, varume nevakadzi makumi mana nevaviri vakafuta - vazhinji vavo vaive vasingadyi hove dzenguva dzose - chikafu chinodyiwa chine omega-3s yakawedzerwa. "Mushure memwedzi mitanhatu mazinga eropa eomega-3s EPA uye DHA yakawedzera zvakakwana kuti ive nekudzivirira pamoyo," anodaro.

Iwe unogona zvakare kutora mukana weizvi zvigadzirwa zvakasimbiswa kana iwe uri nepamuviri kana uchiyamwisa, kunyanya kana kurwara kwemangwanani kuchiita kuti hove dzisafadze kupfuura nguva dzose. "Moms-to-be vangangoda kusimudzira kudya kwavo kweEPA neDHA nekuti zvinogona kubatsira kudzivirira kubata pamuviri senge preterm labour uye kuwedzerwa kweropa," anodaro Emily Oken, MD, mutevedzeri purofesa muDhipatimendi reAmbulatory Kuchengetedza nekudzivirira pa Harvard Chiremba Chikoro. "Zvidzidzo zvinoratidza izvi omega-3s zvinogona zvakare kukurudzira iyo IQ yevana vanoiwana kubva mukaka wemukaka."

Zvekutenga

Tarisa zvigadzirwa zvine DHA yakawedzera uye EPA iwe yaunogona kutsiva zvimwe zvekudya zvine hutano mukudya kwako. Eggland's Best omega-3 mazai (52 mg yeDHA neEPA yakasanganiswa pazai), Horizon Organic Reduced Fat Milk Plus DHA (32 mg per cup), Breyers Smart yoghurt (32 mg DHA per 6-ounce carton), uye Omega Farms Monterey Jack Cheese (75 mg yeDHA uye EPA inosanganiswa paawa imwe) zvese zvinokodzera bhiri. Kana iwe ukaona chigadzirwa chinodada akati wandei mazana emamirigiramu e omega- 3s, tarisa chitaridzi zvakanyatsonaka. "Zvichida yakagadzirwa neflakisi kana imwe sosi yeRAA, uye muviri wako haukwanise kushandisa inopfuura 1 muzana ye omega- 3s kubva pairi," anodaro William Harris, Ph.D., purofesa wemishonga pa Yunivhesiti yeSouth Dakota. "Saka kana chigadzirwa chichipa mazana mana emamirigiramu eALA, zvakaenzana nekuwana 4 milligrams chete yeEPA."

Zvokudya zvine Phytosterols

Zvidimbu zvidiki zvemakemikari echirimwa aya anowanikwa zvakasarudzika mumiti, maoiri uye zvinogadzirwa.

Zvino mukati

Orange muto, chizi, mukaka, majarini, maamondi, makuki, muffin, uye yogati.

Zvavanoita

Dzinodzivirira kunwa kwecholesterol mumatumbu madiki.

Unofanira kuruma here?

Kana yako LDL (yakaipa cholesterol) danho iri mamirigiramu zana nedhirilita kana kupfuura, hurumende yeU.S.National Cholesterol Dzidzo Chirongwa inokurudzira kuwedzera magiramu maviri eepytosterol kuchikafu chako zuva nezuva-iyo mari isingakwanisike kuwana kubva kuchikafu. (Semuenzaniso, zvaizotora makapu 1¼ emafuta echibage, chimwe chezvinhu zvakapfuma.) "Mari iyi inofanira kubatsira kudzikisa LDL yako ne10 kusvika 14 muzana mukati memavhiki maviri," anodaro Penny Kris-Etherton, Ph.D., RD , nhengo yedare reAmerican Heart Association rekudya. Kana LDL cholesterol yako iri 100 kusvika 129 mg / dL (zvishoma pamusoro peyero yakakwana), taura nachiremba wako, anodaro Kris-Etherton. Pfuura zvachose kana uine pamuviri kana mukoti, sezvo vatsvakurudzi vasati vaona kana mamwe masterol akachengeteka munguva idzi. Nechikonzero chimwe chete, usape zvigadzirwa zvesterol-fortified kuvana.

Zvekutenga

Tsvaga chinhu chimwe kana zviviri zvaunogona kushandura zviri nyore chikafu chaunokwanisa kudya zuva nezuva kuti usadye mamwe macalorie. Edza Minute Maid Moyo Wakangwara muto weorenji (1 g sterols pamukombe), Benecol inopararira (850 mg sterols nepasipuni), Lifetime Low- Fat Cheddar (660 mg paawa imwe), kana Vimbisa Activ Super- Shots (2 g pa3 maawa) . Kuti ubatsirwe zvakanyanya, patsanura magiramu maviri aunoda pakati pemangwanani uye kudya kwemanheru, anodaro Cyril Kendall, Ph.D., muongorori wesainzi paUniversity yeToronto. "Nenzira iyoyo unodzivirira kunwa kwecholesterol pakudya kaviri kwete kamwe chete."

Kudya neProbiotic

Kana ichirarama, tsika dzinoshanda dzebhakitiriya dzinobatsira dzinowedzerwa kuzvikafu zvakanyatso kuvapa hutano - kwete kungovira chigadzirwa (senge yogati) - ivo vanonzi maprobiotic.

Zvino mukati Yogati, yogati yechando, zviyo, mabhodhoro anotsvedzerera, chizi, mabara emagetsi, chokoreti, uye tii.

Zvavanoita

MaProbiotic anobatsira kubvisa hutachiona hutachiona uye chengetedza yako yekugaya system kufara, zvichibatsira kudzora uye kudzivirira kupatira, manyoka, uye kuzvimba. Mune ongororo kubva kuYunivhesiti yeOulu kuFinland, vakadzi vakadya zvigadzirwa zvemukaka zvine maprobiotic mabhakitiriya katatu kana kupfuura katatu pasvondo vaive vangangoita makumi masere muzana mukana wekuzoonekwa vaine UTI mumakore mashanu apfuura pane avo vasina kudaro kamwe chete. Svondo. "Ma probiotic anogona kutadzisa kukura kwe E. coli mune weti turakiti, zvichideredza njodzi yekutapukirwa, "anotsanangura Warren Isakow, MD, purofesa mubatsiri wezvekurapa paWashington University School of Medicine muSt. uye mamwe mavhairasi.

Unofanira kuruma here?

"Vakadzi vazhinji vanogona kubatsirwa nekudya maprobiotics senzira yekudzivirira," anodaro Anding. "Asi kana uine dambudziko remudumbu, zvinotonyanya kukurudzira kuvapedza." Iva nechikamu chimwe kana maviri pazuva.

Zvekutenga

Tsvaga mhando yeyoghurt ine tsika dzinopfuura mbiri dzinodiwa pakuvirisa- Lactobacillus (L.) bulgaricus uye Streptococcus thermophilus. Avo vakashuma mabhenefiti anonyaradza dumbu anosanganisira Bifidus regularis (kunze kwaDannon Activia), L. reuteri (chete muStonyfield Farm yogurts), uye L. acidophilus (muYoplait nemamwe marudzi akati wandei enyika). Tekinoroji nyowani zvinoreva kuti mapurobioti anokwanisa kuwedzerwa zvinobudirira pasherufu-yakagadzika zvigadzirwa senge zviyo uye magetsi mabara (Kashi Vive cereal uye Attune mabhawa mienzaniso miviri), zvinova sarudzo dzakanaka kunyanya kana usingade yogati - asi chenjera nezve zvirevo zvetsika. mu yogati yechando; probiotics inogona kusapona nechando maitiro zvakanaka.

Kudya neGreen Tea Zvicherwa

Yakagadzirwa kubva kune decaffeinated girini tii, izvi zvinotora zvine zvine simba antioxidants anonzi makatekini.

Zvino mukati

Nutrition bars, soft drinks, chokoreti, makuki, uye ice cream.

Zvavanoita

Aya ma antioxidants anorwisa cancer, chirwere chemoyo, sitiroko, uye mamwe matambudziko akakomba ehutano. Mune ongororo yemakore gumi nerimwe yakaburitswa muChinyorwa cheiyo American Medical Association gore rapfuura, vaongorori veJapan vakaona kuti vakadzi vanonwa matatu kana mana makapu etii girini pazuva rakaderedza njodzi yavo yekufa kubva kuchikonzero chezvekurapa nezvikamu makumi maviri kubva muzana. Zvimwe zvidzidzo zvekutanga zvinoratidza kuti green tii inowedzera metabolism, asi kumwe kutsvagurudza kunodiwa.

Unofanira kuruma here?

Hapana chigadzirwa chakasimbiswa chinokupa makatechini akawanda kupfuura kapu yegirinhi tii (50 kusvika 100 mg), uye zvinotora zvakanyanya kupfuura izvozvo kuti uwane mabhenefiti, anodaro Jack F. Bukowski, MD, Ph.D., mubatsiri purofesa we mushonga kuHarvard Medical School. "Asi kana zvigadzirwa zvakasimbiswa zvichitsiva zvishoma-zvine hutano chikafu chaunowanzo dya, zvakakodzera kusanganisa," anodaro.

Zvekutenga

Tzu T-Bar (75 kusvika 100 mg yekatekini) uye Luna Berry Pomegranate Tea Makeke (90 mg yekatekini) inzira dzakanaka kune tudyo iwe ungangodaro uri kutungidza.

Ongororo ye