Kudya Kudya Kwakanyanya Mafuta Kudya Kunodzivirira Chirwere cheshuga?

Kunyange kudya kwemhando yepamusoro kuchikanganisa njodzi yako yeshuga, zvidzidzo zvinoratidza kuti kudya kwemafuta kudya, kazhinji, hakuwedzeri njodzi iyi.

Mubvunzo: Kudya kudya kwakaderera zvakanyanya kunodzivirira chirwere cheshuga here?

Dambudziko rako reshuga rinokonzerwa nezvakasiyana zvinhu, zvinosanganisira zvaunodya, uremu hwemuviri wako, uye kunyangwe magene ako. Sarudzo dzako dzekudya, kunyanya, dzinogona kupa dziviriro yakakosha kubva mukuvandudzika kwerudzi rwechipiri chirwere cheshuga.

Zvinonyatso kuzivikanwa kuti kudya kwakanyanya mumakoriyori akazara kunosimudzira kuwedzera huremu, insulin kudzvinyirira, uye shuga yeropa dysregulation, iyo inogona kuwedzera njodzi yeshuga ().

Nekuti mafuta ndiyo yakanyanya macalorie-machena macronutrient, zvine musoro kuti kutevera kudya kwakaderera kwemafuta kunogona kubatsira kudzikisa njodzi iyi. Nekudaro, zvidzidzo zvinoratidza kuti yako yakazara dhayeti mhando ine hukuru hwakanyanya pesvedzero pakudzivirira chirwere cheshuga pane kuti yakawanda sei imwe macronutrient yaunodya.

Semuenzaniso, kutsvagurudza kunoratidza kuti mapeteni echikafu akakwirira muzviyo zvakanatswa, nyama dzakagadziriswa, uye neshuga zvakanyanya kuwedzera njodzi yeshuga. Zvichakadaro, kudya kwakapfuma mumiriwo, michero, zviyo zvese, uye mafuta ane hutano semafuta emuorivhi zvinodzivirira kubva mukukura kweshuga ().

Kunyangwe zviri pachena kuti mhando yekudya inokanganisa zvakanyanya njodzi yeshuga, zvidzidzo zvinoratidza kuti kudya kwemafuta kudya, kazhinji, hakuwedzeri njodzi iyi.

Chidzidzo che2019 muvanhu 2,139 vakaona kuti hapana mhuka kana chirimwa-chakavakirwa pakudya kwemafuta kudya kwaive kwakabatana zvakanyanya nekusimudzira chirwere cheshuga ().

Iko hakuna zvakare humbowo hwakasimba hwekuti kudya kwakanyanya mucholesterol kubva kuzvikafu semazai uye akazara mukaka wemukaka zvakanyanya kuwedzera njodzi yeshuga ().

Uyezve, zvidzidzo zvinoratidza kuti zvese zvakaderera carb, kudya kwakanyanya kwemafuta uye kwakaderera mafuta, kudya kweprotein kwakanyanya kunobatsira kudzora shuga yeropa, zvichiwedzera mukukanganiswa ().

Nehurombo, kurudziro yekudya inowanzo tarisa pane imwe macronutrients, senge mafuta kana carbs, pane huwandu hwese hwekudya kwako.

Panzvimbo yekutevera yakaderera kwazvo mafuta kana yakaderera kwazvo carb chikafu, edza kuisa pfungwa pakuvandudza yako yekudya mhando mune zvese. Nzira yakanakisa yekudzivirira chirwere cheshuga ndeyekudya chikafu chine hupfumi hwakawandisa mavhitamini, zvicherwa, antioxidants, fiber, mapuroteni, uye manyowa ane hutano.

Jillian Kubala anonzi Akanyoreswa Dietitian anogara muWesthampton, NY. Jillian anobata dhigirii raTenzi mukudya zvinovaka muviri kubva kuStony Brook University Chikoro cheMishonga pamwe nedhigirii repayimire muhutano hwesainzi Kunze kwekunyorera Healthline Nutrition, anomhanyisa yakavanzika tsika inoenderana nekumabvazuva kumugumo kweLong Island, NY, kwaanobatsira vatengi vake kuwana hutano hwakakwana kuburikidza nekuchinja kwehutano uye mararamiro. Jillian anoita zvaanoparidza, achishandisa nguva yake yemahara achitarisira kupurazi rake diki rinosanganisira miriwo nemaruva mapindu uye boka rehuku. Tambanudzira kwaari kuburikidza naye webhusaiti kana pamusoro Instagram.