Iwe Unofanira Chaizvoizvo Kuvenga Pane Zvakagadziriswa Zvikafu?

Zvemukati

• Ndezvipi Zvokudya Zvakagadzirwa?
• Zvakanakira nezvayakaipira zvekugadzirisa
• Tingaite Kuti Chikafu Chinogadzirwa Chive Nani?
• Anobatsira (Ane Utano) Mazano eKuchengeta Mupfungwa
• Ongororo ye

Kana zvasvika kumabuzzwords munyika yechikafu (iwo ayo chaizvo ita kuti vanhu vataure: organic, vegan, carbs, mafuta, gluten), pane kazhinji kune nyaya pane "ichi ndicho chikafu chine hutano zvachose" uye "izvi zvakaipa; usambozvidya!" Panenge panowanzo grey nzvimbo iyo inoshatisa mutsara pakati pehutano kwete. Zvichida hapana mutsara wakasviba uye hapana nzvimbo ine grey kupfuura kana zvasvika pazvikafu zvakagadziriswa. Hapana kushomeka kwenyaya dzinoranga chikafu chakagadzirwa nekuda kwenzira dzayo dzisiri dzechisikirwo, asi zvinorevei process chikafu, chaizvo? Uye zvakaipa sei, chaizvoizvo? Isu tinoongorora.

Ndezvipi Zvokudya Zvakagadzirwa?

Chii chinonzi cheese puffs uye blueberries yakaomeswa zvakafanana? Iwe unogona kuti "zvachose hapana, iwe benzi!" kana kufunga ichi chimwe chirabwe. Chokwadi ndechekuti, yakakora, neon-orenji snack uye yakakwana-ye-a-smoothie mabriji akaomeswa zvese zviri zviviri chikafu chakagadzirwa. Hongu, Dhipatimendi rekurima reUS (USDA) rinotsanangura chikafu chakagadzirwa sechinhu chero chisiri "chikafu chekudya" aka chero muchero, mavheji, zviyo kana nyama yakashandurwa mune CHETE nzira-inosanganisira flash-inotonhora mablueberries, kucheka, kucheka. , uye yakajeka uye yakapusa kubika. Ehe, izvo zvinosanganisira izvo zviputi zvechizi uye ice cream (duh), asi mafuta emuorivhi, mazai, bhinzi dzemumagaba, zviyo, hupfu, uye kunyange sipinashi yakabikwa zvinowira pasi peamburera inoshorwa.

Saka nepo zvese zviri zviviri mbatatisi machipisi uye pre-akacheka mavegi ari ehunyanzvi anoonekwa seanogadzirwa chikafu, izvo zvinovaka muviri zvikamu zviri pachena zvakasiyana zvakasiyana. Kuita kuti zvinhu zvinyatsojeka kune mutengi (uye pakupedzisira kuziva kwakawanda kwemari yedu yekutenga girosari inoenda), Jennifer Poti, Ph.D., purofesa mubatsiri wekutsvaga paYunivhesiti yeNorth Carolina paChapel Hill akaronga zvikafu zvakagadzikiswa kuita. akati wandei madhiidhi ane akasiyana madhigirii ekugadzirisa. Mhinduro, dzakaburitswa muIAmerican Journal yeClinical Nutrition, yakaratidza kuti kana tichienzanisa zvokudya zvinovaka muviri, "zvokudya zvakagadziriswa zvakanyanya zvaive zvakakwirira mumafuta akazara, shuga, uye sodium." Kutsanangura chikafu chakagadziriswa uye mhando yaro yehutano haifanirwe kupera ipapo. “Chikafu chakagayiwa ishoko rakatambanudzwa zvikuru iro rinoshandiswa kureva zvinhu zvakaita semachipisi nesoda, asi chikafu chinogayiwa chinodarika machipisi nesoda,” anodaro Poti.

Zvinotarisirwa kuti, chidzidzo ichi chakaisa mhando yechikafu chisina makemikari chakashandurwa nemakemikari, pamwe nezvikafu senge chingwa chena uye zvihwitsi, pasi pechikamu chezvikafu zvakagadziriswa zvakanyanya. Ava ndivo vakaipa vakomana-Ultra-yakagadziriswa chikafu chinopa zvishoma kune isina chaicho kukosha kwehutano, uye kuurayiwa kwemhedzisiro yakaipa. Ivo vanowanzo kukwirira mumakori, shuga, uye / kana sodium. (Chikafu chakagadziriswa chinogona kukuisa iwe mune yakaipa mamiriro zvakare.)

Zvakadii nezvese chikafu chinowira kumwe kunhu pakati pebhegi kare (zvishoma zvakagadziriswa) uye Twinkies (yakanyatsogadziriswa)? Nezvechinangwa chekudzidza Poti akatsanangura imwechete-yezvinhu zvekudya izvo zvakachinjwa, senge hupfu, sekutanga kugadzirwa, uye chinhu chimwe chete-chemusanganiswa nezvimowedzerwa, senge michero yemumagaba, seyakagadziriswa zvine mwero.

Zvakanakira nezvayakaipira zvekugadzirisa

Kana izvo zvisina kukuvhundutsa iwe kuti yogati yako yaunofarira kana maveji echando akaonekwa seanogadziriswa, ko zvakadiniko kana tikakuudza kuti dzimwe nguva kugadzirisa ndiko kungwara, kwakachengeteka, uye kunyange hutano sarudzo? Iti chii?!

"Kugadzira chikafu kwakakosha kuona kuti tine chikafu chakachengetedzeka, tichishingirira kuitira kuti tigone kuchiwana gore rose zvisinei nemwaka," anodaro Poti.

Makapu emichero, semuenzaniso, akaiswa mukati nemvura kuti vachengetedze kutsva kwavo - haugone kunyatso bata mapichisi nyowani, ndoda maorenji eMandarin, muchikamu chezvibereko munguva yechando. Mvura iyi inogona kunge iri mvura uye inonaka, kana kuti inogona kunge iine sirasi yechibage yakakwira fructose-yakasiyana mukukosha kwekudya, hongu, asi zvese zvichishandira chinangwa chekuchengetedza.

Uye ndiyo nzira yekukanya, dzimwe nguva nemunyu sechinhu chinochengetedza chinobvumidza bhinzi dzakasvibirira (kana chibage, bhinzi, peas, karoti, unozvitumidza) kuti irambe iri shefu-yakasimba uye yakachengeteka kuidya. Hongu, kuita uku kunoreva kuti chikafu chemumagaba chinogona kunge chakakwira musodium (chikonzero chikuru chekudzoka kwechikafu chakagadziriswa), asi huipi hunodiwa kupa vatengi nyore uye kugona kwemiriwo ingangove isingawanikwe neimwe nzira.

Kungoti chikafu chakagadzirwa chinoita kuti hupenyu huve nyore hachiite kuti dzive sarudzo dzisina hutano, anodaro Bonnie Taub-Dix, RD, munyori we Verenga Izvo Usati Wazvidya, and creator of washingtonpavel.com. "Kune zvimwe zvakagadzirwa zvekudya zvataisazodya neimwe nzira," anodaro. "Haungatanha dzinde regorosi wodya. Kana uchida chingwa unofanira kuchigaya." Iko hakuna chakadai chinhu senge purazi-kune-tafura chingwa, saka zvimwe nezvekusarudza kurudyi mutsa yechingwa (zviyo zvakawanda uye hupfu husina kucheneswa, hupfu hwakaomeswa) pane kunzvenga chingwa zvachose. (Kutaura zvazviri, hezvino zvikonzero gumi zvausingafaniri kunzwa uine mhosva nekudya chingwa.)

Zvimwe zvinogadzirwa chikafu, semadomasi, semuenzaniso, zviri nani kwauri mushure yakashandurwa. Mumagaba, madomasi akasvuurwa kana domatisi paste, semuenzaniso, ane huwandu hwakakura hwe lycopene kupfuura vamwe vavo vatsva sezvo nzira yekubika inowedzera nhanho iyi inorwisa gomarara antioxidant. Uyezve mafuta anowanikwa mune izvi zvigadzirwa anowedzera kutorwa kwemuviri kwecarotenoid, inowedzera Taub-Dix. Chimwe chikafu chakaitwa zvirinani kubva mukugadziriswa? Yogati. "Kune tsika dzinowedzerwa yogati kubatsira kuchengetedza calcium neprotein, nekusimudzira immune yako uye hutano hwemabhonzo," anodaro.

Izvo zvakaderera zvezvikafu zvakagadziridzwa zvinoita kupfava kukuru, senge zvinhu zvakaita semabiko echando uye mabhawa egranola. Kudya kwakaomeswa uye mabara egranola kazhinji anozvisarudzira sesarudzo dzakanaka dzechikamu chavo chekudzora kana macalorie kuverenga, asi kana iwe uchisunga muto wakazara nemunyu kana kukanda mushuga yakawanda sezvinobvira, ndiyo imwe nyaya. "Mamwe mabara egranola ane mapuroteni mazhinji, asi mamwe acho zvihwitsi," anodaro Taub-Dix. Kana zvakadaro, dambudziko harisi chikamu chekugadzirisa; ndiko kuwedzera chiuru chemapaundi eshuga.

Tingaite Kuti Chikafu Chinogadzirwa Chive Nani?

Kunyangwe paine mukurumbira wakashata, kudiwa kweichi chakagadzirira-kudya-chikafu chinonaka hachiratidzike kunge chiri kudzikira chero nguva munguva pfupi. Kutsvaga kwaPoti kunoratidza kuti kubva muna 2000-2012 maAmerican tsika dzekutenga zvekudya zvakagadzirwa zvakanyanya uye zvinwiwa hazvina kumbonyura zvakaderera kupfuura makumi mana kubva muzana ezvese zvekutengesa muchitoro. Sezvineiwo, zvikafu zvisina kugadzirwa uye zvishoma zvakagadziriswa hazvina kukwira pamusoro pe14 muzana yenguva imwe chete iyoyo. Zvakanaka kutaura kuti kuchenesa chikafu cheAmerica kuri kutora nguva, saka pane chero chinhu chingaitwe kuti chikafu chakagadziriswa chive nani panguva ino?

"Pakazere kana tichienzanisa zvinovaka muviri, zvikafu zvakagadziridzwa zvakanyanya mumafuta akazara, shuga, uye sodium, asi izvo hazvidi kudaro," anodaro Poti. "Hazvisi izvo zvekudya zvakagadzirwa zvakanyanya zvinoda kuve zvisina hutano, ingori kuti izvo zviri kutengwa hazvikwire muhutano hwehutano."

Kuderedza sodium inoratidzika senzvimbo yakanaka kutanga, neCDC ichangobva kutaura kuti pakati pevamwe vangangoita zviuru gumi neshanu vatori vechikamu vakadzidza, 89 muzana yevakuru (90 muzana yevana) vakapfuura iyo yakakurudzirwa kudyiwa kwesodium-isingasviki 2,300 mg pazuva. Zvisingatauriki, iyo 2015-2020 USDA Dietary Guidelines yeAmerica yakashumawo kuti "sodium yakawanda inopedzwa muUnited States inobva mumunyu wakawedzerwa panguva yekutengeserana kwezvokudya nekugadzirira."

Pasinei nenyevero yekuti sodium inowedzera BP uye, naizvozvo, njodzi yehypertension uye mamwe mamiriro ane hukama nemoyo, maAmerican'se manwiro uye kuwanda kwesodium hakuna kushanduka zvakanyanya mumakore gumi apfuura, maererano neCDC. Vaparidzi vepamusoro vanosanganisira chingwa, chikafu chinodyiwa, pizza, huku, soups, cheese, pasta ndiro, uye zvinonaka. (Asi chenjerera zvikafu izvi se sodium-yakazara se soy muto zvakare.)

Anobatsira (Ane Utano) Mazano eKuchengeta Mupfungwa

Nemadhigirii akasiyana ekugadzirisa, zvinyorwa zvese zvinosheedzera "GMO-yemahara" kana "hapana zvinodzivirira zvakawedzerwa," kuita sarudzo chaiyo pakati pezvisarudzo zvisingaverengeke (wakamboona chikamu cheiyo yogati nguva pfupi yadarika?) Zvinogona kuve zvinonetsa kutaura zvishoma. "Ndezvekusarudza chikafu chakagadziriswa, kwete kutya," anodaro Taub-Dix.

Hezvino zvimwe zvinhu zvekuchengetedza mupfungwa:

Verenga chinyorwa

"Haufanire kubata chitoro kunge raibhurari," anodaro Taub-Dix. "Asi tora nguva ugoita rondedzero yezvakachengeteka zvekudya-zvine hutano izvo zvinofarirwa nemhuri yako nekushandira mararamiro ako." Chinhu chimwe chete chekucherechedza hazvo: Zvekushandisa zvinyorwa zvinogona kunge zvichinyengedza. Runyorwa rurefu hazvireve kuti chikafu hachina hutano (kureva chingwa chezviyo chakazara nezvinhu zvakaita sembeva yeflakisi, oats, quinoa, uye mhodzi dzemanhanga). Nepo runyoro rupfupi rusingaratidze sarudzo iri nani (kureva sugary organic fruit juice).

Funga mukati mebhokisi

Zvinowanzo davirwa kuti kutenga iyo nharaunda yegirosa kunotungamira kune chikafu chine hutano mumotokari yako kana iwe wasvika pakubuda. Uye nepo angangoita ese makuru mapoka ezvikafu anoumba hwaro hwechikafu chine hutano, chakaringana (miriwo, michero, mukaka, nyama, uye hove) zvakachengetedzwa kumucheto kwemisika zhinji, kune chikafu chakakosha zvine hutano pakati chengeta kuti unogona kushaikwa. Bvisa aizikirimu muchikamu chakaoma nechando, uye tora bhegi regirini pizi, uye svetuka chip aisle zvachose (nei machipisi achitora nzira yese, btw?!) mukutsvaga simbi yakachekwa oats pane kudaro.

Teerera kune shuga

"Shuga inyanzvi yekuzvivanza," anodaro Taub-Dix. "Yakavigwa muchikafu pasi pemazita akasiyanasiyana-juzi rejusi, dextrose, glucose, yakakwira fructose chibage sosi, agave." Kungotarisa magiramu ese eshuga hakugone kuita hunyengeri kana, sezvo zvakawanda zvigadzirwa zvemukaka zvine mashuga echisikigo nekuda kweiyo lactose. Kunyange zvazvo kazhinji yakasimbiswa nemavhitamini anokosha, zviyo zvinogonawo kuva pamwe chete nevanokanganisa shuga. (PS Shuga inokonzera kenza here?)

Kukura kwechikamu kuchiri kukosha

Saka iwe wawana bhegi remakeke akabikwa asina chimwe chinhu kunze kwekutetepa mbatatisi uye nekupukuta guruva regungwa munyu. Ndine urombo kuva mutakuri wenhau dzakaipa, asi hazvireve kuti unogona kudya bhegi rese. "Usafunga nekuti haina kunyatsogadziriswa, kuti haina macalorie akawanda," anodaro Taub-Dix. MaCalorie macalorie kunyangwe achigadziriswa sei (kana kwete).

Ita shanduko diki kumba

Bhinzi dzakakangwa dzine faibha yakawanda, yakaderera cholesterol, inochengeterwa nyore, uye ine hupenyu hwakareba hwesherefu. Kugadzira hakufanirwe kukuchengetedza kure nemhando idzi dzezvinhu zviri nyore (oh hai, super-inokurumidza vhiki yevhiki yemiriwo chili), asi pane nhanho yakapusa yaungave uchikanganwa iyo inoita bhinzi uye zvimwe zvekudya zvemumagaba pakarepo zvine hutano. Sukurudza usati wadya. Sekureva kwaTaub-Dix, nekungosuka chikafu chemumagaba kaviri (urikubvisa iyo inonamira canning yemvura), unogona kudzora iyo sodium yezvinhu neinenge makumi mana muzana.

Ongororo ye