Zakudya Zotengera Zomera Izi Ndi Zathanzi

Mobwerezabwereza, timatsindika kuti vegan, mwachitsanzo, zakudya zochokera ku zomera, zimakhala zathanzi. Komabe, mutha kudyanso zamasamba ndikudya zopanda thanzi nthawi imodzi. Mukaphatikiza zakudya zanu zamafuta ambiri, zakumwa zozizilitsa kukhosi, buledi woyera, ndi shuga, ndiye kuti mumadya zamasamba, koma mulibe thanzi. Ndipo ngakhale kuti zakudya zopatsa thanzi zimateteza ku matenda a mtima, zakudya zopanda thanzi zimapangitsa mtima kukhala woipa ngati zakudya zomwe zili ndi nyama - zomwe zinawonetsedwanso mu kafukufuku.

Sikuti zakudya zilizonse zochokera ku zomera zimakhala zathanzi

Kodi mumadya zamasamba kapena makamaka zamasamba? Kodi mukutsimikiza kuti mukudya bwino? Anthu ambiri amakhulupirira kuti kungopewa zinthu zanyama ndikokwanira kudzichitira zabwino. Komabe, kumeneko ndi bodza.

Palibe kusiyana kulikonse komwe kwapangidwa m'mabuku asayansi. Zakhala zikunenedwa kuti zakudya zochokera ku zomera zimathandiza kwambiri kupewa matenda a mtima. Chifukwa chakuti zakudya zomwe zimakhala ndi zakudya zochokera ku zomera zimatha kuteteza kapena kusintha matenda osiyanasiyana - kuphatikizapo kunenepa kwambiri, shuga, kuthamanga kwa magazi, ndi matenda a mtima. Koma momwe chakudya chochokera ku chomera choterechi kuti chiteteze mtima chiyenera kuwoneka sichimafotokozedwa kawirikawiri.

Anthu ambiri amafa ndi matenda a mtima. Ku USA kokha, anthu opitilira 600,000 chaka chilichonse - malinga ndi bungwe loyang'anira matenda ku America CDC. Ku Germany mu 2015, pafupifupi 350,000 anafa chifukwa cha matenda a mtima. CDC inafotokoza kuti zakudya zopanda thanzi ndizofunikira kwambiri pakukula kwa matenda a mtima. Choncho, kusintha zakudya zochokera ku zomera kungakhale kothandiza komanso kopindulitsa.

Tetezani zakudya zochokera ku zomera

Mwachitsanzo, mu 2008, Current Atherosclerosis Reports inanena kuti kafukufuku wokhudzana ndi miliri komanso kafukufuku wa anthu adapeza kugwirizana kotereku: Kutsatira zakudya za zomera nthawi zonse, kumachepetsa mwayi wofa chifukwa cha imfa yokhudzana ndi mtima.

Kafukufuku wina mu July 2014, malinga ndi pafupifupi 200 odwala matenda a mtima, anasonyeza kuti amene anasintha kudya zamasamba anali bwino kwambiri kutetezedwa ku matenda a mtima kuposa amene amatsatira mwachizolowezi kudya nyama ndi mkaka ndi nsomba anakhalabe.

Mu Marichi 2017, Nutrition & Diabetes idasindikiza zotsatira za mayeso oyendetsedwa mwachisawawa pomwe otenga nawo gawo (azaka 35 mpaka 70) adalimbikitsidwa kuti azidya zakudya zonse zokhala ndi mbewu kuti athane ndi kunenepa kwambiri, shuga, kuthamanga kwa magazi, cholesterol yayikulu, komanso mitsempha yamagazi. matenda.

Odya zamasamba adatha kuchepetsa BMI yawo ndi mfundo za 4.4 pambuyo pa miyezi 6, gulu lolamulira, lomwe linapitirizabe kudya bwino, linatha kuchepetsa BMI yawo ndi mfundo za 0.4. Zina zonse zoopsa za matenda a mtima zinachepetsedwa kwambiri mu gulu la vegan kusiyana ndi gulu lolamulira, lomwe linangolandira mankhwala.

Zakudya zosiyanasiyana za vegan

Ofufuza nthawi zambiri sanasonyeze momwe anthu opambanawo adadzidyera okha. M'nkhaniyi, gulu lofufuza kuchokera ku yunivesite ya Harvard ku Boston tsopano lasonyeza kuti palinso zakudya zochokera ku zomera zomwe zilibe thanzi koma zimatha kuwononga thupi kwambiri. Chifukwa vegan si vegan. Nawa mwachidule zamitundu yosiyanasiyana yazakudya za vegan:

• Zakudya zamasamba zamasamba zokhala ndi masamba ambiri osaphika
• Chakudya chosaphika chamasamba (chomwe, monga chotsatirachi, chikhoza kukhala chopatsa thanzi nthawi yomweyo)
• Chakudya choyambirira cha vegan (zakudya zosaphika ndi, mwa zina, kuchuluka kwa zomera zakuthengo)
• Chakudya cha Vegan Ayurvedic (pafupifupi chakudya chophikidwa chokha, osati chokoma nthawi zonse)
• Low carb vegan
• Zakudya zama carb ambiri (80/10/10 = 80% chakudya, 10% mapuloteni, 10% mafuta)
• Zakudya zopanda thanzi za vegan (zathanzi sizikuganiziridwa apa, chinthu chachikulu ndi vegan)
• ... ndipo ndithudi chiwerengero chosawerengeka cha mitundu yosiyanasiyana

Zakudya zopatsa thanzi za vegan

Zakudya zopanda thanzi za vegan ndizokhudza kudya zamasamba, koma osati zathanzi. Pali tchipisi, mowa, zakumwa zoziziritsa kukhosi, soya puddings, maswiti, mkate woyera, agalu otentha okhala ndi masoseji a seitan, makeke anyama, ayisikilimu, maswiti, zimbalangondo za gummy, khofi, ndi zina zambiri. Chilichonse chikhoza kudyedwa bola ngati chili chamasamba. Zaumoyo ndizosafunika.

Chifukwa chake maphunziro akamaperekedwa mobwerezabwereza akuti zakudya zozikidwa pamasamba ndi zathanzi modabwitsa, ena angaganize kuti ndizokwanira kupewa nyama, nsomba, mazira, ndi mkaka kuti akhale wathanzi kapena kukhalabe, pamene ena onse a menyu akhoza kukhalapo ndipo amawonjezeredwa ndi mkaka wa soya ndi tchizi wotsanzira malinga ndi kukoma. Tsoka ilo, sizophweka, monga ofufuza a Harvard pafupi ndi Dr. Ambika Satija mu Journal of the American College of Cardiology mu July 2017.

Zakudya zochokera ku zomera zimakhala zopanda thanzi ngati zakudya za nyama

Kafukufuku wa Harvard adagwiritsa ntchito ndikuwunika zaka 20 za data kuchokera ku maphunziro atatu akuluakulu azaumoyo - amayi 166,030 ochokera ku Nurses' Health Study ndi Nurses' Health Study II ndi amuna 43,259 ochokera ku Health Professionals Follow-Up Study. Ophunzira omwe anali kale ndi khansa kapena matenda a mtima adachotsedwa. Pa kafukufukuyu, anthu 8,631 adayambitsa matenda a mtima.

Popeza m'mafukufuku am'mbuyomu a zakudya zopatsa thanzi mitundu yonse yazakudya zozikidwa pamasamba zinali zophatikizika, kafukufuku wapano adasiyanitsa bwino lomwe. Pali mitundu itatu ya zakudya zochokera ku zomera:

• Zakudya zomwe zimakhala ndi chakudya chochuluka chochokera ku zomera monga momwe zingathere, koma musachotseretu zakudya zanyama
• Zakudya zomwe zili ndi zakudya zopatsa thanzi komanso zokhala ndi zakudya zathanzi zambiri monga zipatso, ndiwo zamasamba, ndi mbewu zonse.
• Zakudya zomwe zimakonda kukhala ndi zakudya zopanda thanzi zomwe zimapangidwa ndi zomera, monga B. zakumwa zotsekemera, zinthu za mbatata (tchipisi, zokazinga, croquettes okonzeka, etc.), maswiti ndi ufa woyera kapena mpunga woyera.

Zinapezeka kuti anthu omwe ali m'gulu lachiwiri - omwe ankakhala vegan NDI wathanzi - anali ndi chiopsezo chochepa cha matenda a mtima kusiyana ndi magulu awiriwa.

Gulu lachitatu, monga gulu loyamba, linalimbana ndi zotsatira zoipa za zakudya zawo pa thanzi la mtima.

Kungodya zamasamba sikubweretsa phindu!

M'nkhani ya mkonzi wa nkhaniyi, Dr. Satija ndi anzake akulemba Dr. Kim Allan Williams wa Rush University Medical Center ku Chicago kuti ndikofunika kwambiri kuphunzitsa odwala za zosankha zoyenera za zakudya zochokera ku zomera. Chifukwa kungodya zamasamba sikubweretsa phindu lililonse paumoyo.

Ndi zakudya zopatsa thanzi zokha zochokera ku zomera zomwe ndi zathanzi

Zakudya zopatsa thanzi za vegan zimakhala ndi magulu awa:

• Zakudya zazikulu ndi masamba ndi zipatso
• Chakumwa chachikulu ndi madzi

Zakudya zowonjezera zimaphatikizidwa ndi:

• Zakudya zambewu zonse (monga oatmeal, mkate, pasitala, mpunga, mapira) kapena pseudocereals
• nyemba
• mtedza ndi mafuta
• Mafuta ochepa ndi mafuta apamwamba (monga mafuta a azitona, mafuta a hemp, ndi mafuta a kokonati)
• Zogulitsa za soya zapamwamba (monga tofu, tofu patties, kapena zina)
• Zamasamba zosiyidwa kumene kapena timadziti ta zipatso (zotsirizirazo ndizochepa)
• … ndi zopatsa thanzi zomwe zimafunikira payekhapayekha.