Madeline Adams
Ndi mafuta ochuluka bwanji akadali athanzi? Ndipo ndi ma carbohydrate angati omwe amakwanira m'zakudya zopatsa thanzi? Kafukufuku wa asayansi a ku Canada akuyankha mafunso amenewa.
Ndiwo kuchuluka kwamafuta oyenera komanso kuchuluka kwamafuta okwanira
Palibe amene amadziwa njira yawo mozungulira labyrinth yamitundu yosiyanasiyana yazakudya. Ma carb ochepa anali opambana kwambiri kwa nthawi yayitali, koma tsopano chizolowezi chazakudya chochepa kwambiri, chomwe ndi ketogenic.
Komabe, anthu ambiri amachita bwino kwambiri ngakhale pazakudya zopatsa thanzi kwambiri, makamaka, ngakhale matenda oopsa amatha kuchiritsidwa, ngakhale atadya kwambiri ma carbs kuposa momwe malamulo otsika a carb ndi keto amalola. Chifukwa chiyani? Ndipo mafuta ndi chakudya chamafuta ochuluka bwanji chomwe mungadye ndi chikumbumtima choyera?
Ndi bwino kusankha njira yapakati
Asayansi ochokera ku yunivesite ya McMaster ku Canada adasanthula zomwe zidachitika pa kafukufuku wokhudza anthu 135,000 ochokera kumayiko 18 padziko lonse lapansi. Zotsatira zake zidzakhala zokhumudwitsa kwambiri kwa ambiri. Chifukwa kamodzinso zinawonetsedwa kuti njira yapakati ikuwoneka kuti ndiyo njira yabwino kwambiri - osachepera thanzi la mtima ndi moyo wautali.
Malinga ndi kafukufukuyu, ndikwabwino kudya zopatsa mphamvu zamtundu uliwonse - mwachitsanzo, mafuta ndi chakudya - kuposa kuchuluka kwa chimodzi mwazo komanso chochepa kwambiri cha chinzake.
Carbs: 50 peresenti ndi yabwino
Chiwerengero cha ma carbohydrate omwe amadya ndi omwe adatenga nawo gawo adasiyana pakati pa 46 ndi 77 peresenti yazakudya zama calorie tsiku lililonse (= kuchuluka kwa mphamvu tsiku lililonse). Chiwopsezochi chikakhala chokwera, ndiye kuti chiopsezo cha matenda a mtima ndi sitiroko chimakwera, komanso kufa msanga.
Ndi 50 peresenti yamafuta amafuta muyenera kukhala olondola chifukwa ngakhale ma carbohydrate ochepa sakanawonetsa zabwino zina, ofufuza a McMaster University adalemba. Komabe, kuchuluka kwa chakudya ichi kumakhala ndi thanzi kokha ngati kudyedwa m'mawonekedwe azakudya zabwino, mwachitsanzo, zipatso, ndiwo zamasamba, ndi mbewu zonse.
Sankhani zakudya zopatsa thanzi zokha
Kumbali ina, kuchuluka kwa ma carbohydrate otchulidwawo kunali kopanda thanzi ngati mutadya ngati mkate woyera ndi zinthu zina zambewu zopangidwa kuchokera ku ufa woyera, ngati mutagwiritsa ntchito mpunga woyera m'malo mwa mpunga wathunthu komanso ngati mumadyanso zinthu zomwe zili ndi shuga wambiri. .
- Mutha kuwerenga za ma carbohydrate omwe ali abwino komanso omwe ali oyipa apa: ma carbohydrates amatha kukhala athanzi, koma amathanso kukhala ovulaza.
- Mutha kuwerenganso apa kuti mafuta okhuta samayika kwenikweni pachiwopsezo cha thanzi:
- Mafuta okhuta sizomwe zimayambitsa matenda a atherosulinosis
Ichi ndichifukwa chake nsomba sizosankha masiku ano: Momwe mercury imasinthira nsomba kukhala chiwopsezo paumoyo.
Chidziwitso kuchokera kwa olemba a ZDG: Koma odya kwenikweni otsika kwambiri sanaimirire mu phunziroli nkomwe, chifukwa amangodya pafupifupi 30 peresenti ya ma calorie awo a tsiku ndi tsiku ndi chakudya (nthawi zambiri ochepera), koma mu kafukufukuyu, otsika kwambiri. kuchuluka kwa ma carbohydrates anali 46 peresenti anagona. Kafukufukuyu, motero, samatsutsa kuti zakudya zokhala ndi ma carb ochepa zimathanso kukhala ndi thanzi lofanana.
Ikhoza kukhala mafuta pang'ono!
Komabe, chodabwitsa kwambiri chinali zotsatira zake pa nkhani ya mafuta. Anthu omwe amadya 35 peresenti ya zakudya zawo za tsiku ndi tsiku kuchokera ku mafuta amakhala ndi moyo wautali kusiyana ndi omwe amachepetsera mafuta awo mpaka 10 peresenti.
Koma mungaganize kuti muyenera kusamala ndi mafuta odzaza. Kupatula apo, awa - egeg kokonati mafuta, batala, etc. - ali ndi mbiri yoyipa kwambiri chifukwa akuti amawononga thanzi la mtima. Koma kutali ndi izo.
Upangiri wovomerezeka ndikuti musamadye kupitilira 10 peresenti ya mphamvu zanu zonse m'mafuta odzaza. Komabe, kafukufuku wapano adapeza kuti nthawi zonse sayenera kudya pang'ono, chifukwa kudya mafuta osakwana 7 peresenti kumatha kukhala kovulaza.
M'malo mwa zakudya zopatsa thanzi ndi zamafuta ambiri
Chifukwa chake mutha kusintha gawo lazakudya zomwe zimadyedwa kwambiri ndi mafuta. Malinga ndi kafukufuku waku Canada, zakudya zokhala ndi mafuta a polyunsaturated acids monga walnuts, njere za mpendadzuwa, flaxseed, ndi nsomba zamafuta ndizabwino kuno.
Ndi ma carbohydrate angati komanso mafuta angati omwe ali ndi thanzi?
Mwachidule, funso loti ndi ma carbohydrate angati komanso mafuta angati omwe adakali athanzi adayambitsa zotsatirazi:
- 50 peresenti ya mphamvu zonse zomwe zimadya zimatha kukhala zathanzi (!) Zakudya zamafuta
- 35 peresenti ya mphamvu zonse zomwe zimadya zimatha kukhala zakudya zapamwamba, zamafuta ambiri, mwachitsanzo B.
- Mtedza kapena mbewu zamafuta
- Muyenera kudya mafuta osakwana 10 peresenti (mwachitsanzo, mafuta a kokonati)
Olemba phunziroli amalangizanso kuti malangizo a zakudya padziko lonse ayenera kuganiziridwanso potsatira zotsatira za maphunziro.
Zindikirani: Zotsatirazi zidachokera ku kafukufuku wowunika, kotero ofufuza sangathe kulumikiza zomwe zimayambitsa ndi zotsatira zake. Muyenera kusintha zotsatira za kafukufukuyu kuti zigwirizane ndi thanzi lanu. Ngati muli ndi vuto la thanzi, lankhulani ndi dokotala kuti akufotokozereni bwino zotsatira zake.
