Skim Mukaka Zviri pamutemo Inoyamwa kune Zvikonzero Zvakawanda Kupfuura Chimwe

Zvemukati

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Mukaka wakasviba wakagara uchiita senge sarudzo iri pachena, handiti? Iine mavitamini akafanana uye zvinovaka muviri semukaka wakazara, asi pasina mafuta ese. Kunyange izvo zvingave zvakajairika kufunga kwechinguva, munguva pfupi yapfuura uye zvimwe zvidzidzo zvinoratidza kuti mukaka wakazara-mafuta inzira iri nani pane isina mafuta-zvinhu. Muchokwadi, kumwe kutsvagurudza kunoratidza vanhu vanodya mukaka wakazara-mafuta vane huremu hushoma uye vari panjodzi yakaderera yekubatwa nechirwere cheshuga, zvakare, sekureva kwechidzidzo chitsva chakaburitswa mumagazini Kutenderera.

Vatsvakurudzi veTuft University vakatarisa ropa revanhu vakuru ve3,333 munguva yemakore gumi nemashanu. Zvakazoitika, vanhu vakadya zvigadzirwa zvemukaka zvakazara-zvakakwana, semukaka wakakwana (unoratidzwa nemazinga epamusoro ezvimwe biomarker muropa ravo) vaive ne46 muzana yengozi yakaderera yekubatwa nechirwere cheshuga panguva yekudzidza pane avo vane mazinga akaderera eavo ma biomarkers. . Ipo mashandiro e sei mafuta anoderedza njodzi yechirwere cheshuga haisati yanyatsojeka, kuwirirana kwakakosha, uye pakureruka kwayo, kunogona kuratidza kuti mukaka wakazara-mafuta unowedzera kuzadza, saka iwe uchadya zvishoma mukati mezuva rose, uchidya mashoma macalorie zvachose. . .

Mukaka wakasviba wakakwirawo pane iyo glycemic index (GI) chikero pane mukaka wakazara neakasimba mashanu mapoinzi, anogona kutsanangura kuti nei ichibatanidzwa nenjodzi huru yeshuga yengozi. GI chiyero chekukurumidza sei kabhohaidhiretsi inoputsika kuita glucose mumuviri uye saka nekukurumidza sei shuga yako yemuropa inokwira kana kudonha. Uyezve, waiziva here kuti kudya mukaka wakawanda unogona kukanganisa ganda rako, futi? Chidzidzo che2007 chakaburitswa mu American Journal yeClinical Nutrition akawana kuti yakaderera-GI kudya kunogona kubatsira kubvisa acne, uye yakakwira-GI kudya kunogona kutadzisa kugadzirwa kwe collagen (collagen inokuchengetedza iwe uchitaridzika sediki).

Zvakare mubhodhi pamwe neakakora-mafuta maitiro ndiNitin Kumar, MD, chiremba akadzidziswa muHarvard uyo ari bhodhi-akasimbiswa mune kufutisa mushonga, uyo anoti izvo zvichangobva kuongorora zvakaburitswa mu Kutenderera "inoenderana nevamwe inoratidza zvinoitika zvinokatyamadza zvemafuta emukaka pachirwere cheshuga, uye ongororo dzakanangana nadzo dzinoratidza kuti mafuta emukaka anogona kusanganisirwa nehuremu hushoma," shanduko inoshamisa munzira kubva kune vanokanda mukaka-vanotsigira vema80's uye ma90.

Saka nemafuta akazara emukaka ari kuita muviri wakanaka kudaro, tiri kushamisika kuti sei nhungamiro yehurumende yezvekudya paMyPlate ichiri kuratidza mukaka wakaderera kana usina mafuta sechikamu chekudya kune hutano. "Kutsvaga kukuru mukati Kutenderera kudzidza-kuti mafuta emukaka anogona kudzivirira kuitika kweshuga-inofanirwa kusimbiswa sarudzo dzisati dzaitwa, "anodaro Kumar." [Izvi] zvinogona kushandiswa kutungamira zvidzidzo zvenguva yemberi. "

Hatifanire kutarisira kuti hurumende iite shanduko inotsamira pane ino diki (asi ichikura!) Muviri wekutsvagisa ASAP, asi zvinoita sekunge kusundira kwemukaka wakazara wemafuta uri mumakadhi. "Kune huchenjeri hwakajairika pamusoro pekudzikira kwekurema uye chirwere chemetabolism icho chisina kubva pasainzi, uye ngano zhinji dzichadzimwa sezvo mushonga wemazuva ano unovhenekera mwenje wekuti muviri unobata sei zvinovaka muviri uye unopindirana nekuchinja kwekudya uye kuonda," "Kumar anowedzera. Saka kunyangwe iwe usingafanire kudya chikafu chako pese panobuda chidzidzo chitsva, zvinopfuura kurongeka kutaura kuti iwe unogona (uye unofanirwa) kuenda kumberi uye uine iyo mozzarella appetizer uye udururire chero mhando yemukaka waunoda mune yako inotevera mbiya ye oatmeal. Iwe unogona zvakare kuyedza mune imwe yeaya Chocolate Smoothies Iwe Ausingatende Ane Hutano.

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