11 Zvikonzero Nei Chikafu Chaicho Chinokubatsira Kuderedza Kurema

Zvemukati

• Ndezvipi Chaizvo Zvekudya?
• 1. Zvikafu Chaizvo Zvinovaka muviri
• 2. Izvo Zvakarongedzwa NeProtein
• 3. Zvikafu Chaizvo Hazvina Zvinyoro Zvakanatswa
• 4. Ivo Vakakwirira muSoluble Fiber
• 5. Zvikafu Chaizvo zvine Polyphenols
• 6. Zvikafu Chaizvo Hazvina Chakagadzirwa Trans Mafuta
• 7. Vachakubatsira Kudya Zvishoma Nezvishoma
• 8. Kudya Chaiko Kunogona Kuderedza Shuwa yeShuga
• 9. Unogona Kudya Zvizhinji Zvekudya Uye Uchiri Kuderedza uremu
• 10. Vachaderedza Kudya Kwako Kwezvakakwenenzverwa Zvikafu
• 11.Zvechokwadi Zvikafu Zvichakubatsira Iwe Kuchinja Mararamiro
• Icho Chinokosha

Hazvina kuitika kuti kukurumidza kusimuka kwekufutisa kwakaitika panguva imwecheteyo chikafu chakanyanya kugadzirwa chakawanika.

Kunyangwe chikafu chakagadziriswa zvakanyanya chiri nyore, zvakazara nemakoriori, mashoma mune zvinovaka muviri uye zvinowedzera mukana wako wezvirwere zvakawanda.

Kune rimwe divi, chikafu chaicho chine hutano chaizvo uye chinogona kukubatsira kuti uderedze huremu.

Ndezvipi Chaizvo Zvekudya?

Chikafu chaicho chikafu chimwe chete-chakapfumisa mavitamini nemaminerari, kushomeka kwemakemikari ekuwedzera uye kazhinji haigadziriswe.

Iyi ingori mienzaniso mishoma:

• Maapuro
• Mabhanana
• Chia mhodzi
• Broccoli
• Kale
• Zvibereko
• Madomasi
• Mbatatisi
• Mucheka mutsvuku
• Salmoni
• Mazai ese
• Nyama isina kugadzirwa

Kune zvakawanda zvekudya chaiko muboka rega rega rezvikafu, saka pane yakakura yakawanda iwe yaunogona kuisa mukati mekudya kwako.

Heano zvikonzero gumi nezviviri nei chikafu chaicho chingakubatsira kurasikirwa nemuviri.

1. Zvikafu Chaizvo Zvinovaka muviri

Zvese, zvisina kugadziriswa chikafu chemiti uye chemhuka chakazara mavitamini uye zvicherwa zvakakunakira hutano hwako.

Zvakare, chikafu chakagadziriswa chakaderera mune micronutrients uye chinogona kuwedzera njodzi yako yezvinetso zvehutano (,).

Zvikafu zvakagadziriswa zvinogona kudzikisira kurasikirwa nekurema munzira dzinoverengeka.

Semuenzaniso, kudya kwezvikafu zvakagadziriswa izvo zvisingape ayoni yakakwana zvinogona kukanganisa kugona kwako kurovedza muviri, sezvo simbi ichidikanwa kutamisa okisijeni kutenderedza muviri wako. Izvi zvinodzora kugona kwako kupisa macalorie kuburikidza nekurovedza muviri ().

Kudya kwakaderera mune zvinovaka muviri kunogona zvakare kukudzivirira kubva pakurasikirwa nehuremu nekuita kuti unzwe kushomeka mushure mekudya.

Imwe yedzidzo muvanhu mazana manomwe nevatanhatu yakafananidza manzwiro evatori vechikamu ekuzara pavakange vari pane yakaderera-micronutrient chikafu maringe neyepamusoro-micronutrient chikafu.

Vanenge makumi masere muzana evatori vechikamu vakanzwa kuzara mushure mekudya pane yakanyanya-micronutrient kudya, kunyangwe ivo vaidya mashoma macalorie pane pane yakaderera-micronutrient kudya ().

Paunenge uchiedza kuwedzera kudya kwako kwehutano, kudya chaiko ndiyo nzira yekuenda. Izvo zvine zvakasiyana siyana zvinovaka muviri zvinonetsa kuwana mune imwechete yekuwedzera, kusanganisira zvinomera zvemiti, mavitamini uye mamineral.

Nutrients muzvikafu zvizere zvakare inowanzo shanda zvirinani pamwe uye zvinowanzo kupona kugaya pane zvinowedzera ().

Kudya kwakapfuma mune zvinovaka muviri kunogona kubatsira nekurasikirwa nemafuta nekuvandudza kushomeka kwehutano uye kudzikisira nzara.

2. Izvo Zvakarongedzwa NeProtein

Mapuroteni ndicho chinhu chakakosha kwazvo pakurasikirwa kwemafuta.

Inobatsira kuwedzera metabolism yako, kudzikisira nzara uye kukanganisa kugadzirwa kwehormoni iyo inobatsira kudzora huremu (,,).

Sarudzo dzako dzekudya dzemapuroteni dzakangokosha sekudya kwawakaita. Chikafu chaicho chiri nani sosi yeprotein sezvo isina kunyatsogadziriswa.

Kugadzirwa kwechikafu kunogona kuita akati wandei akakosha amino acids kuomesa kugaya uye kushomeka kumuviri. Izvi zvinosanganisira lysine, tryptophan, methionine uye cysteine.

Izvi zvinodaro nekuti mapuroteni anoita nyore neshuga nemafuta akabatanidzwa mukugadzirisa kuita musanganiswa wakaomarara (9).

Zvese zvinyorwa zveprotein zvinowanzo kuve zvakakwirira mumapuroteni uye zvakaderera mumakoriyori, izvo zvinoita kuti zvive nani pakurasikirwa kwemafuta.

Semuenzaniso, 3.5 ounces (100 gramu) yenguruve, chisarudzo chaicho chekudya, ine 21 magiramu eprotein uye 145 macalorie (10).

Zvichakadaro, chiyero chakafanana chebhekoni, chikafu chakagadzirwa, chine magiramu gumi nemaviri eprotein uye ma458 macalorie (11).

Chikafu chaicho chemapuroteni chinosanganisira kucheka nyama, mazai, nyemba uye nzungu. Iwe unogona kuwana yakakura runyorwa rwe epamusoro-mapuroteni chikafu mune ino chinyorwa.

Mapuroteni ndicho chinhu chakakosha kwazvo pakurasikirwa kwemafuta. Kudya chaiko zviwanikwa zviri nani zveprotein sezvo zvisinganyanyogadziriswa uye zvine mapuroteni uye mashoma mafuta.

3. Zvikafu Chaizvo Hazvina Zvinyoro Zvakanatswa

Mashuga echisikigo anowanikwa mumichero nemiriwo haana kufanana neshuga yakanatswa.

Michero nemiriwo zvine mashuga echisikigo, asi zvakare zvinopa zvimwe zvinovaka muviri senge fiber, mavitamini nemvura, izvo zvinodiwa sechikamu chekudya kwakaringana.

Shuga yakanatswa, kune rumwe rutivi, inowanzo kuwedzerwa kuzvikafu zvakagadzirwa. Iwo maviri akajairika marudzi eshuga akawedzerwa ari akakwirira-fructose chibage sirasi uye tafura shuga.

Kudya kwakakwira mushuga yakanatswa kazhinji kunowedzera mumakori uye kunopa mashoma mabhenefiti ehutano. Ice cream, makeke, makuki uye zvihwitsi vangori vashoma vanokanganisa.

Kudya zvimwe zvezvikafu izvi kwakabatana nekufutisa, saka kana kurasikirwa uremu chiri chinangwa chako, zviri nani kudzikamisa (,).

Yakanatswa shuga zvakare inoita zvishoma kuti ugare wakazara. Zvidzidzo zvinoratidza kuti kudya kwakanyanya kweshuga yakanatswa kunogona kuwedzera kugadzirwa kweiyo nzara mahormone ghrelin uye kudzikisira kugona kwehuropi kukuita kuti unzwe kuguta (,).

Sezvo chikafu chaicho chisina chero shuga yakanatswa, ivo sarudzo iri nani kwazvo yekudzora uremu.

Zvikafu chaizvo hazvina shuga yakawedzerwa uye zvine zvimwe zvinovaka muviri zvakakunakira hutano hwako. Zvikafu zvakakwirira mushuga yakawedzerwa zvinowanzo kuve zvakakwirira mumacalorie, hazvisi sekuzadza uye kuwedzera njodzi yako yekufutisa.

4. Ivo Vakakwirira muSoluble Fiber

Soluble fiber inopa zvakawanda zvehutano mabhenefiti, uye chimwe chazvo chiri kubatsira kuonda.

Inosanganiswa nemvura iri mudumbu kuti igadzire gel gobvu, uye inogona kudzikisira kudya kwako nekudzora kufamba kwechikafu kuburikidza neguvhu ().

Imwe nzira inogadziriswa fibha inogona kudzikisira chishuwo ndeyokukanganisa kugadzirwa kwemahormone anobatanidzwa mukugadzirisa nzara.

Zvidzidzo zvakawana kuti faibha inosungunuka inogona kudzikisa kugadzirwa kwehormone inoita kuti uve nenzara (,).

Uyezve, zvinogona zvakare kuwedzera kugadzirwa kwemahormone anokuchengetedza kuti unzwe kuguta, kusanganisira cholecystokinin, glucagon-yakaita peptide-1 uye peptide YY (,).

Chikafu chaicho chinowanzove nefibha yakaomesesa pane chikafu chakagadziriswa. Kwakakura sosi inosungunuka fiber inosanganisira bhinzi, mbeu yeflakisi, mbatatisi nemaorenji.

Sezvineiwo, tarisa kudya fiber yakakwana zuva nezuva kubva kuzvikafu zvese sezvo vachipa zvimwe zvakawanda zvinovaka muviri. Nekudaro, vanhu vanonetseka kudya fiber yakakwana vanogona zvakare kuwana yekuwedzera inobatsira.

Fibha inogadziriswa inogona kukubatsira kurasikirwa nemuviri nekudzikisa kudya kwako. Hukuru chaihwo manyuko ezvekudya saruble fiber anosanganisira mbatatisi, bhinzi, michero nemiriwo.

5. Zvikafu Chaizvo zvine Polyphenols

Chikafu chekudyara chine polyphenols, ine antioxidant zvivakwa zvinobatsira kudzivirira kubva kuzvirwere uye zvinogona zvakare kukubatsira kurasikirwa nehuremu (,).

Polyphenols inogona kugoverwa muzvikamu zvakawanda, zvinosanganisira lignans, stilbenoids uye flavonoids.

Imwe flavonoid inosanganisirwa nehuremu ndeye epigallocatechin gallate (EGCG). Inowanikwa mune green tii uye inopa yakawanda yayo yakatsanangurwa mabhenefiti.

Semuenzaniso, EGCG inogona kubatsira kuwedzera mhedzisiro yemahormone ane chekuita nekupisa kwemafuta, senge norepinephrine, nekudzivirira kuparara kwavo ().

Ongororo dzakawanda dzinoratidza kuti kunwa girini tii kunogona kukubatsira kupisa mamwe macalorie. Vanhu vazhinji muzvidzidzo izvi vanopisa 3-4% macalorie mazuva ese, saka munhu wepakati anopisa zviuru zviviri macalorie pazuva anogona kupisa 60-80 mamwe macalorie (,,).

Chikafu chaicho chinhu chikuru sosi ye polyphenols, ayo ari mamorekuru emiti ane antioxidant zvivakwa. Mamwe polyphenols anogona kubatsira nekurasikirwa nemafuta, senge epigallocatechin gallate mugirini tii.

6. Zvikafu Chaizvo Hazvina Chakagadzirwa Trans Mafuta

Kana paine chinhu chimwe chete chekudya zvinovaka muviri masayendisiti anobvumirana, ndezvekuti mafuta ekugadzira asina kunaka akaipa kune hutano hwako uye chiuno chako.

Aya mafuta anogadzirwa nekupomba mahydrogen mamorekuru mumafuta emiriwo, achichinja kubva pamvura kusvika kuoma.

Kurapwa uku kwakagadzirirwa kuwedzera pasherefu hupenyu hwezvakagadzirwa, semakuki, makeke uye madonati (26).

Ongororo zhinji dzakaona kuti kugara uchidya zvekutengesa mafuta ekukuvadza zvinokuvadza hutano hwako uye chiuno chako (26,,).

Semuenzaniso, kumwe kuongorora kwakaratidza kuti tsoko dzakadya mafuta ekuwedzera ekuwedzera dzakawedzera huremu hwavo ne7.2%, paavhareji, zvichienzaniswa netsoko idya chikafu chakazara mumafuta emonounsaturated, senge anowanikwa mumafuta emuorivhi.

Sezvineiwo, mafuta ese akatorwa netsoko aya akananga mudumbu mavo, izvo zvinowedzera njodzi yechirwere chemwoyo, mhando 2 chirwere cheshuga uye mamwe mamiriro ehutano ().

Neraki, chikafu chaicho hachina mafuta ekufambisa ekugadzira.

Zvimwe zvinyorwa senge nyama yemombe, nyama yemombe uye gwayana zvine zvakasikwa trans mafuta. Ongororo zhinji dzakaona kuti, kusiyana nemafuta ekushambadzira ekuzvigadzirira, mafuta echisikigo haakuvadzi (,).

Mafuta ekugadzira ekuwedzera anowedzera kuwana mafuta uye anowedzera njodzi yezvirwere zvakawanda zvinokuvadza. Chikafu chaicho hachina mafuta ekufambisa.

7. Vachakubatsira Kudya Zvishoma Nezvishoma

Kutora nguva uye kudya zvishoma nezvishoma chidimbu chekureruka kuraira kuraira kunowanzo kufuratirwa.

Zvisinei, kudya zvishoma nezvishoma kunopa uropi hwako nguva yakawanda yekugadzirisa kudya kwako uye kuziva kana izere ().

Chikafu chaicho chinogona kubatsira kudzora kudya kwako sezvo zvichinyanya kuve neyakaomarara, ine tambo yakawanda inoda kutsengwa zvakanyanya. Ichi chiito chakareruka chinogona kukubatsira iwe kurasikirwa nehuremu nekuita kuti unzwe kuzara uine shoma huwandu hwechikafu.

Semuenzaniso, ongororo mumakumi matatu evarume yakawana avo vaitsenga kanoruma kanokwana makumi mana vakadya chikafu chingangosvika gumi nezviviri kubva muzana pane avo vaitsenga ka15.

Chidzidzo chacho chakaratidzawo kuti vatori vechikamu vaitsenga kanoruma kamwe ka40 vaive nezishoma nzara mahormone ghrelin muropa ravo mushure mekudya, uye nekuzara kwemahormone glucagon-kunge peptide-1 uye cholecystokinin ().

Chikafu chaicho chinogona kukubatsira iwe kudya zvishoma nezvishoma nekuita kuti utsvage zvimwe. Izvi zvinogona kudzikisira kudya kwako uye kukusiya wagutsikana nechikafu chidiki.

8. Kudya Chaiko Kunogona Kuderedza Shuwa yeShuga

Dambudziko rakakura nekudzikisa huremu kazhinji haisi iyo yekudya, asi kupokana nekuchiva kwezvikafu zvine shuga.

Izvi zvinonetsa, kunyanya kana uri mumwe munhu anodya zviwitsi zvakawanda.

Zvibereko zvakaita semabriji uye michero yematombo zvinogona kupa hutano hwakanaka hunotapira, zvichibatsira kugutsa zvishuwo zvinotapira paunotanga kudzikisa kudya kwako kweshuga.

Izvo zvakare zvakanaka kuti uzive zvaunofarira zvaunofarira hazvigare nekusingaperi uye zvinogona kuchinja paunenge uchichinja chikafu chako. Kudya zvimwe zvekudya chaiko kunogona kubatsira kuravira kwako kushanduka uye zvishuwo zvako zveshuga zvingadzikire nekufamba kwenguva, kana kuti zvingangonyangarika (, 34).

Chikafu chaicho chinopa hutano hwakanaka hunotapira. Kudya zvimwe zvekudya chaiko kunogona kubatsira kuravira kwako, kuchidzikisira kuchiva nekufamba kwenguva.

9. Unogona Kudya Zvizhinji Zvekudya Uye Uchiri Kuderedza uremu

Imwe bhenefiti huru yezvakanaka zvekudya ndeyekuti ivo vanowanzo zadza yakawanda yeplate pane zvakagadziriswa chikafu, nepo vachipa mashoma macalorie.

Izvi zvinodaro nekuti chikafu chechokwadi chine chikamu chakanaka chemweya nemvura, chinova chisina macalorie (,).

Semuenzaniso, 226 gramu (hafu yepondo) yemhanga yakabikwa ine makirori anosvika makumi mashanu nemashanu uye yaizotora chikamu chakakura cheplate yako kupfuura chidimbu chimwe chechingwa chine mazana matanhatu emakori (37, 38).

Chikafu chine mashoma macalorie uye yakawanda vhoriyamu inogona kukuzadza iwe kupfuura chikafu chine mamwe macalorie uye mashoma vhoriyamu. Vanotambanudza mudumbu, uye mudumbu-anotambanudza ma receptors anogamuchira uropi kuti urege kudya.

Uropi hunobva hwapindura nekugadzira mahormone ayo anoderedza kudya kwako uye nekuwedzera ako manzwiro ekuzara (,).

Sarudzo huru dzekudya dzakakwira vhoriyamu asi dzakaderera mumacalorie anosanganisira manhanga, magaka, mabriji uye popcorn yemhepo.

Chikafu chaicho kazhinji chine mashoma macalorie pagiramu pane chikafu chakagadziriswa. Kudya kukuru uko kwakakwira vhoriyamu kunosanganisira manhanga, magaka, ma berries uye pop-popped pop-mhepo.

10. Vachaderedza Kudya Kwako Kwezvakakwenenzverwa Zvikafu

Kufutisa idambudziko rakakura rehutano pasirese, nevanhu vanopfuura 1.9 bhiriyoni vanopfuura makore gumi nemasere vanoiswa sevanorema kana vakafuta ().

Sezvineiwo, kukurumidza kumuka kwekufutisa kwakaitika panguva imwecheteyo chikafu chakanyatsogadziriswa chikawanika zvakanyanya.

Muenzaniso weshanduko idzi unogona kuonekwa mune kumwe kuongorora kwakacherekedza mafambiro mukudyiwa zvakanyanya kwekudya uye kufutisa muSweden pakati pa1960 na2010.

Chidzidzo ichi chakawana 142% yekuwedzera mukudyiwa kwechikafu chakanyanya kugadzirwa, 315% kuwedzera kwesoda kushandiswa uye 367% kuwedzera mukushandisa kwezvikafu zvakagadzirwa zvakanyanya, zvakaita semachipisi uye zvihwitsi.

Panguva imwecheteyo, kufutisa kwehuwandu kunopfuura zvakapetwa kaviri, kubva pa5% muna 1980 kusvika pamusoro pe11% muna 2010 ().

Kudya zvimwe chikafu chaicho kunoderedza kudyiwa kwezvikafu zvakagadziriswa zvakanyanya zvinopa mashoma zvinovaka muviri, zvakazara nemakoriyori asina chinhu uye zvinowedzera njodzi yezvirwere zvakawanda zvine chekuita nehutano ().

Kudya zvimwe zvekudya chaiko kunodzora kudyiwa kwezvakagadziriswa, kuchideredza njodzi yako yekufutisa.

11.Zvechokwadi Zvikafu Zvichakubatsira Iwe Kuchinja Mararamiro

Kutevera chikafu chekuputsika kunogona kukubatsira kuti uderedze uremu nekukurumidza, asi kuzvichengeta ndiro dambudziko hombe.

Zvizhinji zvekudya zvinokanganisa zvinokubatsira iwe kuzadzisa chinangwa chako nekudzora mapoka ezvikafu kana kudzikisira zvakanyanya macalorie.

Nehurombo, kana maitiro avo ekudya chiri chinhu chausingakwanise kuchengetedza kwenguva refu, saka kuchengetedza huremu kunogona kuva kunetsekana.

Ikoko ndiko kudya kudya kwakapfuma mune zvekudya chaiko kunogona kukubatsira iwe kurasikirwa uremu uye chengetedza iwo mabhenefiti kwenguva refu. Inochinja tarisiro yako pakuita sarudzo dzekudya izvo zviri nani pachiuno chako uye hutano hwako.

Kunyangwe ichi chimiro chekudya chingareve kurasikirwa uremu zvinotora nguva yakareba kuti zviitike, iwe unowanzo chengetedza izvo zvaunorasikirwa nekuti iwe waita shanduko yemararamiro.

Kuchinja pfungwa dzako kuti udye zvekudya chaizvo, pane kutevera kudya, zvinogona kukubatsira kuti uremerwe uremu uye uchengetedze kure kwenguva refu.

Icho Chinokosha

Kudya kwakapfuma mune zvekudya chaiko kwakanakira hutano hwako uye kunogona zvakare kubatsira iwe kudzikisa huremu.

Chikafu chaicho chine hutano, chine mashoma macalorie uye chiri kuzadza kupfuura chikafu chakagadziriswa.

Nekungochinja chikafu chakagadziriswa mukudya kwako nezvimwe zvekudya chaizvo, unogona kutora nhanho hombe yekurarama hupenyu hune hutano.

Uyezve, kukudziridza tsika yekudya zvekudya chaizvo - pane kutevedzera kudya kwenguva pfupi - zvinoita kuti zvive nyore kwauri kuti urambe uchirasikirwa nemafuta kwenguva refu.

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