Emma Miller
Anthu ambiri amakula amakhulupirira kuti timadziti ta zipatso, monga malalanje kapena maapulo, ndi chakudya chopatsa thanzi. Kupatula apo, panali nthawi yomwe simunali kotheka kuwona malonda a kadzutsa omwe analibe kapu yamadzi ngati gawo la "kadzutsa kopatsa thanzi."
Ngakhale madzi a zipatso amakhala ndi mavitamini ndi mchere, zakumwa izi zimakhala ndi zovuta zingapo zomwe zabisika pansi pa chigoba cha thanzi la halo, akulemba Livestrong.com.
Izi sizikutanthauza kuti muyenera kuzichotsa pazakudya zanu kwathunthu: 100 peresenti ya madzi a zipatso osawonjezera shuga ikhoza kukhala gawo lazakudya zabwino, malinga ndi 2020-2025 Dietary Guidelines for Americans. Komabe, kumwa madzi a zipatso sikubweretsa phindu lililonse lomwe kudya zipatso kumabweretsa.
Ngakhale dipatimenti ya zaulimi ku US ikuwona 1 chikho cha madzi a zipatso kukhala chofanana ndi 1 chikho cha zipatso monga chakudya chovomerezeka chatsiku ndi tsiku, imanena kuti zipatso zamitundu yonse zimapindulitsa kwambiri, kuphatikizapo kudzaza ndi zakudya zowonjezera, zomwe zingathandize kuchepetsa cholesterol. ndi kuchepetsa chiopsezo cha matenda a mtima.
Izi ndi zomwe zimachitika mukamamwa madzi a zipatso tsiku ndi tsiku komanso momwe mungagwirizane ndi zakudya zathanzi.
Shuga m'magazi anu akhoza kukwera
Yembekezerani kuti mumve kuthamanga kwa shuga ndikuwonongeka mukamamwa madzi ambiri a zipatso.
"Nthawi zonse mukamamwa madzi, shuga omwe amapezeka mwachibadwa mumadzimadzi kuphatikizapo shuga wowonjezera wowonjezera amalowetsedwa mwamsanga m'thupi lanu," anatero Alexandra Salcedo, Ph.D., katswiri wa zakudya pa yunivesite ya California. "Kuyamwa mwachangu kwamphamvu kumeneku kumabweretsa kuchuluka kwa shuga m'magazi."
Malinga ndi University of California, San Francisco (UCSF), kapamba ako amapanga timadzi timene timatchedwa insulini yomwe imatulutsidwa nthawi zonse m'magazi. Ntchito ya insulin ndiyo kuchotsa shuga m’magazi n’kukaika m’minyewa, mafuta, ndi m’ma cell a chiwindi, amene angathe kuwasunga kuti adzawagwiritse ntchito m’tsogolo. Thupi lanu limayang'anira mosamala kuchuluka kwa insulin m'magazi anu, ndipo mukakhala ndi insulin yochepa, shuga amabwereranso m'magazi.
Matenda a shuga amtundu wa 2 amaganiziridwa kuti akuyimira kukwera kuchokera ku shuga wabwinobwino kupita ku prediabetes ndipo pamapeto pake amazindikira kuti ali ndi matenda ashuga, malinga ndi UCSF. Iliyonse mwa magawo awa imatsimikiziridwa ndi kuchuluka kwa shuga m'magazi. Prediabetes ndi matenda a shuga zimachitika pamene kapamba sangathe kutulutsa insulini yokwanira kuti shuga asamayende bwino.
Salcedo anati: "Odwala omwe ali ndi matenda a shuga kapena omwe ali ndi vuto lolamulira shuga wawo amawona kuwonjezeka kwa shuga m'magazi ndi madzi a zipatso." "Kumwa kwambiri madzi a zipatso kumatha kusokoneza kuwongolera shuga m'magazi mwa anthu omwe ali ndi matenda ashuga kapena odwala omwe amamwa mankhwala a steroid."
Ndiwokwera kwambiri pa glycemic indexMalingana ndi Harvard Health Publishing, zakudya zimapatsidwa chiwerengero cha glycemic index kutengera momwe zimakwezera pang'onopang'ono kapena mwachangu kuchuluka kwa shuga m'magazi.
Anthu omwe ali ndi matenda a shuga kapena matenda a shuga ayenera kuganizira za zakudya zomwe zili ndi index yotsika ya glycemic; anthu omwe ali ndi matenda a shuga 1 sangathe kupanga insulini yokwanira, ndipo anthu omwe ali ndi matenda a shuga amtundu wa 2 samva insulini. M'mitundu yonse iwiri ya matenda a shuga, zakudya zomwe zimakhala ndi index yayikulu ya glycemic zimatha kuyambitsa kuchuluka kwa shuga m'magazi.
Madzi a Apple ali ndi glycemic index ya 44 ndi madzi a lalanje ali ndi glycemic index ya 50, yomwe imakhala yochepa kwambiri kuposa sodas, yomwe ili ndi glycemic index ya 63, malinga ndi University of Oregon. Poyerekeza, index ya glycemic ya uchi ndi 61.
Poyerekeza, apulosi yaiwisi yonse imakhala ndi index ya glycemic ya 39 yokha, ndipo malalanje onse amakhala ndi index ya glycemic ya 40 okha.
"Anthu omwe ali ndi matenda a shuga kapena omwe ali ndi matenda a shuga ayenera kupewa kumwa madzi amadzimadzi chifukwa amachititsa kuchuluka kwa shuga m'magazi, zomwe zingayambitse insulini kukana," akutero Salcedo. "Ndingalimbikitse kudya chipatso chonsecho m'malo momwa madzi."
Mukhoza kuwonjezera mavitamini ndi mchere wambiri pazakudya zanu
Madzi akhala akudziwika kuti ali ndi ubwino wake, ndipo alipobe ngakhale kuti amakhudza shuga wamagazi.
"Msuzi wa zipatso ungapereke ubwino wathanzi, kuphatikizapo mavitamini ndi mchere wambiri," anatero katswiri wa zakudya Shana Jaramillo, RD. “Majusi monga malalanje ndi maapulo ali ndi vitamini C, amene amathandiza kuyamwa ayironi, kuchepetsa kutupa, komanso kulimbikitsa chitetezo cha m’thupi. Madzi ena amadzimadzi amakhala ndi calcium ndi iron, zomwe zimathandiza kuti magazi aziyenda bwino komanso kuti mafupa azikhala osalimba.
Tiyeni tiwone mbiri yazakudya zamadzi alalanje ndi apulo:
- Madzi a Orange (pa 1 kutumikira)
- Ma calories: 112
- Mafuta onse: 0,5 g
- Zakudya zopatsa mphamvu: 25,8 g
- Mashuga onse: 20,8 г
- Mapuloteni: 1,7 г
- Vitamini C: 124 mg (138% ya mtengo watsiku ndi tsiku)
- Potaziyamu: 496 mg (11% CH)
- Iron: 0.5 mg (3% CH)
- Kashiamu: 27.3 mg (2% CH)
- Madzi a Apple (pa 1 chikho)
- Ma calories: 114
- Mafuta onse: 0,3 g
- Zakudya zopatsa mphamvu: 28 g
- Mashuga onse: 23,9 г
- Mapuloteni: 0,2 г
- Potaziyamu: 250.5 mg (5% ya mtengo watsiku ndi tsiku)
- Vitamini C: 2.2 mg (2% ya mtengo watsiku ndi tsiku)
- Kashiamu: 19.8 mg (2% CH)
- Iron: 0.3 mg (2% CH)
Komabe, zakudya izi sizosiyana ndi madzi a zipatso - kutanthauza kuti mutha kuzipeza ndi maubwino ena monga fiber podya zipatso zonse ndi zakudya zina.
“Ngakhale titha kupeza ma micronutrients kuchokera kumadzi, mwina titha kuwapeza kuchokera kuzinthu zina zazakudya. komanso mosavuta,” akutero Jaramillo.
Mudzasowa CHIKWANGWANI
Ngati mumwa madzi a zipatso m’malo mwa zipatso zonse, mudzaphonya ulusi wa m’chipatsocho, womwe ndi umodzi mwa michere yomwe imapangitsa kuti zakudya zikhale zathanzi.
"Ndimakonda kumwa madzi a zipatso, monga madzi a lalanje, monga kukhala pansi ndi malalanje anayi kapena asanu, kufinya madzi onse, ndikutaya fiber," akutero Jaramillo. Ngakhale kapu yamadzi a lalanje imakhala ndi ma gramu 0.5 okha a fiber, lalanje lalikulu lonse limakhala ndi 4.4 magalamu a fiber, malinga ndi Dipatimenti ya Zaulimi ku US.
Momwemonso, kapu yamadzi aapulo imakhala ndi 0.5 magalamu a fiber, koma apulo wamkulu amakhala ndi 5.4 magalamu a fiber, malinga ndi Dipatimenti ya Zaulimi ku United States.
Ulusi umagwira ntchito yofunika kwambiri pazakudya zabwino zonse: umachepetsa mafuta m'thupi, umapangitsa kuti matumbo asamayende bwino komanso umathandizira matumbo, umathandizira kukhala ndi thanzi labwino, komanso umathandizira kuwongolera shuga m'magazi, malinga ndi a Mayo Clinic.
Malinga ndi a Mayo Clinic, zipatso zonse monga maapulo ndi malalanje zimakhala ndi mtundu wina wa fiber wotchedwa soluble fiber, umene ungathe kuchepetsa mafuta a kolesterolini m'magazi ndi kuonjezera kuchuluka kwa shuga m'magazi. Ulusi wosungunuka ukhozanso kuchepetsa mpweya komanso kutupa.
Ulusi wosasungunuka, womwe umapezeka muzakudya kuphatikizapo zipatso za khungu lodyedwa (monga maapulo), masamba, ndi mbewu zonse (monga chimanga ndi mpunga wa bulauni), umathandizira kusuntha zinthu kudzera m'chigayo.
Kudya zipatso zamtundu uwu (makamaka maapulo, mphesa, ndi mabulosi abulu) kunalumikizidwa kwambiri ndi chiwopsezo chochepa chokhala ndi matenda a shuga a 2, pomwe kumwa madzi ambiri a zipatso kumalumikizidwa ndi chiwopsezo chachikulu cha matenda a shuga a 2, malinga ndi kafukufuku yemwe adachitika mu August 2013 British Medical Journal. Olemba kafukufukuyu adatsata zakudya za anthu opitilira 187,000 ndipo adawona kuti fiber ikhoza kukhala imodzi mwazinthu zomwe zimapangitsa kuti pakhale zotsatira zabwino.
Anthu ambiri aku America sapeza ulusi wokwanira: kuchuluka kwa fiber tsiku lililonse kumakhala pafupifupi magalamu 15 patsiku, zomwe ndizochepera pazakudya zovomerezeka za 25-30 magalamu a fiber patsiku pa UCSF.
