John Myers
Zvidzidzo zvenguva pfupi yapfuura zvakaratidza zvakajeka kuti kudya kwechisikigo kunoitwa kubva kune chikafu chisina kugadziridzwa sezvinobvira uye chakapfuma mune antioxidants uye fiber inogona kudzivirira uye kuderedza mararamiro ezvirwere.
Zvirwere zvisingaperi nekuda kwekuzvimba kusingaperi
Zvirwere zvisingaperi zvinouraya mamiriyoni evanhu munyika yose gore negore. Zvingave chirwere cheshuga, high blood pressure, yakakwirira cholesterol mazinga, chirwere chemwoyo, matambudziko akabatanidzwa, kana kunyange chirwere cheAlzheimer - zvose zvinokurudzirwa nekusunungurwa kwemamwe makemikari nhume anosunungurwa mumuviri semugumisiro wekusingaperi kuputika kwemaitiro.
Asi nei uku kuzvimba kusingaperi kuchimuka pakutanga?
Kudya kwakashata kunokonzera kuzvimba kusingaperi
Kudya kwedu ndiko kunokonzera izvi! Zvikafu zvakagadziridzwa mumaindasitiri zvine shuga, macarbohydrates ari ega, uye mafuta akaderera, asi zvisingaite chero akakosha mamicronutrients uye zvakakosha zvinhu, zvinotungamira kune inoenderera yekuzvimba maitiro mumuviri wese uye nekudaro zvinogadzira hwaro hwezvirwere zvedu zvebudiriro, izvo zvakapararira nhasi.
Kudya kwechisikigo kwakakwira mune antioxidants uye fiber
Muchidzidzo, masayendisiti kubva kuYunivhesiti yeLund, Sweden, akakwanisa kusimbisa pesvedzero yakanaka yezvokudya zvine utano panjodzi huru yechirwere. Vakacherechedza hutano hwevanhu vakuru makumi mana nevana vane makore makumi mashanu kusvika makumi manomwe nemashanu.
Zvidzidzo zvekuedzwa zvakagamuchira kudya kwakanaka kwainyanya kupfuma mune antioxidants uye panguva imwechete yaive yakaderera glycemic index mukati memavhiki mana. Izvi zvaisanganisira zvokudya zvakadai semaarumondi, blueberries, chingwa chine fiber yakawanda, oats, sinamoni, nehove dzine mafuta.
Iyo glycemic index (GI) chiyero chemaitiro echikafu chine carbohydrate pamazinga eshuga yeropa. Iyo yakakwirira kukosha, kukurumidza kwehuwandu hweshuga hweropa hunokwira mushure mekudya chikafu chakasiyana.
Glucose ine GI ye100 inoshandiswa sereferensi kukosha. Kazhinji, GI inoonekwa seyakashata kana iri pamusoro pe70, yepakati kana iri pakati pe50 ne70, uye yakanaka kana iri pasi pe50.
Miriwo yakasvibirira mumhando yemiriwo kazhinji ine GI yepasi pemakumi matatu, nepo macarbohydrates ega uye zvigadzirwa zvinogadzirwa kubva kwavari (yakabikwa zvinhu uye pasta, mupunga muchena, starch, chibage, nezvimwewo) kazhinji ine maGI anopfuura makumi manomwe.
Kuvandudza hutano hunoshamisa mumazuva makumi matatu chete
Mazuva makumi matatu mushure mekuchinja kune yakadaro antioxidant- uye fiber-rich chikafu, ropa rakatorwa kubva ku44 zvidzidzo. Migumisiro yacho yaishamisa.
Zvakaratidzwa kuti kudya kwaiva nesimba guru pane zvose zvakakosha zveropa, kunyanya iyo yose iyo inokosha yeropa iyo inokosha maererano nehutachiona hwehutachiona, huwandu hwehuga hweropa, uye ropa rekuvhara ropa.
Cholesterol uye BP inoderera
Pashure pemazuva 30 chete okudya zvine utano, cholesterol yakaipa (LDL) yakaderedzwa neavhareji ye33 muzana. Shinda yeropa yakaderera ne8 muzana, mazinga etriglyceride akavandudzika ne14 muzana, uye ropa rinogwamba rinoita fibrinogen rakaderera ne26 muzana.
Systemic kuzvimba kwakaderedzwa zvakanyanya uye yekuziva basa uye ndangariro dzakavandudzwa zvakanyanya.
Vanyori vechidzidzo vakawana mhedzisiro yechidzidzo ichi inoshamisa, kunyanya sezvo pasina zvimwe zvidzidzo zvakaongorora mhedzisiro yekudya kune hutano pamabasa mazhinji emuviri.
Stone Age kudya sedziviriro kubva kuchirwere cheshuga
Munguva yemamiriyoni e2.5 emakore ayo vanhu vemazuva ano vakashanduka, takadya zvokudya zvechisikigo semichero, mashizha nemidzi midzi, nzungu, hove dzimwe nguva, nyama kubva kune zvipembenene nemhuka duku, uye kana tikakwanisa kuzviwana, imwe kana imwe zai reshiri.
Zvokudya izvi - zvakadyiwa zvinyoro uye zvisina kugadziriswa sezvinobvira - kudzivirira zvirwere zvisingaperi zvinowanzoitika nhasi. Nekuda kwehuwandu hwavo hwekabhohaidhireti, vanogadzirisa mwero weshuga muropa nenzira yechisikigo asi yakakwana uye nekudaro vanodzivirira imwe yezvirwere zvakajairika zvehupenyu hwenguva yedu, chinova chirwere cheshuga.
Ibwe Age kudya kuri nani pane kudya kweMediterranean
Masayendisiti kubva kuYunivhesiti yeLund akasimbisa chirevo ichi nekumwe kuongorora. Zvidzidzo zvakatevera kudya kusina zviyo kweStone Age kwemavhiki e12 zvakaratidza kuwedzera kwe26 muzana muhuwandu hwehuga hweropa, zvichienzaniswa ne7 muzana yekuvandudza muboka rekuenzanisa rakadya kudya kweMediterranean.
Chikonzero chekudya kunoshamisa kweStone Age chiri nyore: nepo zvigadzirwa zvezviyo zvichiita basa rakakosha mukudya kweMedithera kwemazuva ano, chikafu cheStone Age hachina zviyo zvachose uye pachinzvimbo chinopa vanhu chikafu chakaderera pane glycemic index uye panguva imwechete. nguva yakapfuma mune zvinovaka muviri zvinodzivirira antioxidants.
Tora muyedzo wemazuva makumi matatu!
Ichokwadi chokuti munhu wose ane pfungwa anofunga akaziva kwenguva refu, asi iye zvino zvakare akasimbiswa nesayenzi, kuti kudya kwechisikigo kunogadzirwa nezvokudya zvisina kugadziriswa sezvinobvira kunogona kuderedza dambudziko rechirwere cheshuga, chirwere chemwoyo, kuora mwoyo, nezvimwewo kune rumwe rutivi.
Kune rumwe rutivi, kugadzirisa zvirwere zviripo uye kunyange kuderedza kufambira mberi kwezvirwere zvakakomba pakupedzisira kunokoka munhu wose kuti azvitarisire ivo pachavo. Zviedze!
Shandura kudya kwako kwemazuva makumi matatu. Idya michero, miriwo, nzungu, mhodzi, mafuta akanaka, uye dzimwe nguva zai kana hove itsva.
Sanganisira green smoothies mukudya kwako, farira zvinwiwa zvakagadzirirwa zviri nyore zvakagadzirwa kubva kuwheatgrass, spelled uswa, kana uswa hwebhari sechikafu, uye wedzera mapuroteni ako neprotein yemupunga inonaka.
Iwe unenge wakabatwa, saka wakakochekera iwe hauzomboda kudya chimwe chinhu.
