Crystal Nelson
Zakudya zathu zimatha kukhudza kugona kwathu - izi zikuwonetsedwa ndi kafukufuku waposachedwa wa US. Kodi n’chiyani chimalimbikitsa kugona mokwanira, ndipo muyenera kupewa chiyani?
Asayansi adziwa kalekale kuti kugona bwino kumakhudza kadyedwe. Mu kafukufuku wochepa, ofufuza aku US tsopano akufufuza momwe, mosiyana, momwe mumadyera zimakhudza ubwino wa kugona kwanu.
Gulu lochokera ku yunivesite ya Columbia ku New York lidawona anthu 26 (amuna 13 ndi akazi 13) mu labotale yogona atatha kutsatira zakudya zomwe adauzidwa (zochuluka mu fiber, mafuta ochepa, otsika shuga) kwa masiku atatu kapena anali ndi zakudya zopatsa thanzi. tsiku lopuma amadya malinga ndi zomwe amakonda.
Ulusi umathandizira kugona bwino
Zotsatira zake: Omwe amadya ulusi wambiri amakhala ndi nthawi yayitali yogona. Komano, zakudya zokhala ndi mafuta okhutiritsa, zinkagwirizana ndi kugona tulo tochepa. Kudya shuga wambiri kunayambitsanso kusokonezeka kwa tulo tatikulu.
Panalinso kusiyana pakati pa nthawi yogona tulo: pamasiku omwe ali ndi zakudya zotchulidwa, maphunzirowo ankafunika pafupifupi mphindi 17 kuti agone - pamasiku omwe ali ndi zakudya zosankhidwa mwaufulu anali mphindi 29.
"Kuzindikira kuti zakudya zimatha kuyambitsa tulo ndikofunikira kwambiri pankhani ya thanzi - chifukwa chakukula kwa kuzindikira komwe kugona kumathandizira pakukula kwa matenda osatha monga kuthamanga kwa magazi, shuga, ndi matenda amtima," akutero mtsogoleri wa kafukufukuyu Marie- Pierre. St Onge.
Mafuta odzaza ndi fiber - ndi chiyani?
Ulusi wazakudya sikuti umangothandiza kuti ugone bwino - komanso umathandizira kuchepetsa thupi, kupewa matenda ambiri, komanso kuteteza mtima ndi ubongo. Madokotala amalimbikitsa kudya magalamu 30 a fiber patsiku, koma akatswiri amayerekeza kuti timadya magalamu 10 mocheperapo. Gome likuwonetsani zakudya zomwe zili ndi michere yambiri yazakudya.
Mafuta okhuta, omwe kafukufukuyu akuti akuyenera kupeŵa kuti agone bwino usiku, amapezeka makamaka m’zanyama monga nyama, batala, yolk ya dzira, ndi mkaka, komanso m’zakudya zina zochokera ku zomera monga chokoleti ndi mafuta a kanjedza. Ngati mukufuna kuwonjezera mwayi wopeza tulo tabwino, muyenera kudya nsomba nthawi zambiri m'malo mwa nyama ndikugwiritsa ntchito margarine m'malo mwa batala - chifukwa zakudya izi zimakhala ndi mafuta ochepa komanso osatha.
Chakudya chamadzulo chogona bwino ndi kagawo ka buledi wokhala ndi mapeyala - onse ali ndi fiber zambiri. Kwa mchere, pali apulo kapena peyala, yomwe ilinso ndi ulusi wambiri. Zofunika: Imwani madzi ambiri - chifukwa ulusi wazakudya uyenera kutupa m'thupi kuti ukhale ndi zotsatira zabwino. Mphindi 30 musanagone pali kapu ya mkaka wa amondi - chifukwa magnesium yomwe ili nayo imachepetsa dongosolo lamanjenje. Tryptophan yomwe ili mu mkaka imapangitsanso kuti thupi lipange melatonin.
