Kuonda Ndi Zipatso Ndi Masamba

Ma Blueberries ndi abwino kwa chiwerengero chanu, mbatata imakupangitsani kulemera kwa nthawi yayitali - mu kafukufuku wanthawi yayitali, ofufuza a Harvard adatsimikiza kuti ndi mitundu iti ya zipatso ndi ndiwo zamasamba zomwe zimayenera kuonda.

Mpaka pano, zanenedwa kuti mukhoza kuchepetsa thupi ndi zipatso ndi ndiwo zamasamba. Koma kodi n’zoonadi? Ofufuza a Harvard anali okayikira.

Gulu lofufuzira linayesa deta kuchokera kwa amuna ndi akazi a 133,468 olembedwa pakati pa 1986 ndi 2010. Zaka zinayi zilizonse, ochita nawo kafukufuku adayankha mafunso okhudza nthawi yomwe amadya zakudya zosiyanasiyana za 131, kuphatikizapo zipatso ndi ndiwo zamasamba zambiri. Ankayezedwanso sikelo nthawi zonse ndipo ankafunsidwa za moyo wawo monga kuchita masewera olimbitsa thupi komanso kusuta fodya.

Kuonda ndi zipatso ndi ndiwo zamasamba: zomwe zimaloledwa?

Ambiri, anapeza kuti tsiku kumwa zipatso ndi ndiwo zamasamba kwenikweni ndi zotsatira zabwino pa kulemera kwa thupi. Pa gawo lililonse lowonjezera la zipatso patsiku, ophunzirawo adataya pafupifupi ma kilogalamu 0.2 m'zaka zinayi - gawo lililonse lamasamba tsiku lililonse limapangitsa kuti pakhale kulemera kwa 0.1 kilogalamu patatha zaka zinayi.

Izi zinali zamphamvu kwa mitundu ina ya zipatso ndi ndiwo zamasamba - kulemera kwapakati pazaka zinayi kunali pafupi ndi 0.6 kilogalamu pa gawo la tsiku ndi tsiku. Izi zinaphatikizapo mitundu iyi:

1. blueberries
2. kolifulawa
3. Zitheba
4. maula
5. mapeyala
6. Maapulo

Kudya pafupipafupi mitundu ina, kumbali ina, kumapangitsa kuti ophunzirawo anene kulemera kwanthawi yayitali (kulemera kwa 0.3 mpaka 0.9 kg mzaka zinayi):

1. Chimanga
2. Nandolo
3. mbatata

"Ngakhale kuti kukula kwa kusintha kwa kulemera kwa ntchito ya tsiku ndi tsiku kunali kochepa, kuphatikizika kwa masamba amodzi kapena awiri owonjezera a masamba ndi zipatso ziwiri kapena ziwiri zowonjezera pa tsiku kungapangitse kusintha kwakukulu," phunzirolo likunena.

Kuonda ndi zipatso ndi ndiwo zamasamba: zotsatira zake pa kulemera ndi chiyani?

Kaya mtundu wa zipatso kapena masamba uli ndi zotsatira zabwino kapena zoipa pa kulemera kumadalira kwambiri zomwe zili ndi wowuma. Ngakhale kuti zakudya zowuma monga chimanga, nandolo, ndi mbatata zimabweretsa kulemera kwanthawi yayitali, zakudya zopanda mafuta monga kolifulawa zimathandizira kuchepetsa thupi.

Chifukwa mwina chagona mu mphamvu ya wowuma pa shuga m'magazi: zakudya zowuma zimatha kukweza shuga m'magazi kuposa zakudya zopanda mafuta. Thupi limakhudzidwa ndi izi mwa kutulutsa insulini yambiri, zomwe zimapangitsa kuti shuga m'magazi atsikanso mofulumira ndipo kumverera kwa satiety kumachepa mofulumira. Kotero tidzakhalanso ndi njala posachedwa.