Zomwe Muyenera Kudziwa Zokhudza Kusala Kwapakati

Zamkati

• Koma ndi "zakudya" ziti zomwe zili zathanzi lanu?
• Ndizowona kuti palibe chimodzi Zakudya zomwe zimagwirira ntchito aliyense thupi .
• Zakudya Zofunikira
• Kodi Zakudya Zochepa-Sodium Zapita ku POT (S)?

"Zakudya ndizofunikira kwambiri pamoyo wanu." --David L. Katz, MD

David Katz ndiye Woyambitsa Woyang'anira Yale-Griffin Prevention Research Center komanso katswiri pa zaumoyo ndi zakudya. Choyamba, zindikirani kuti Katz sananene kuti "kudya zakudya" ndiye chinthu chofunikira kwambiri chomwe mungachite pa thanzi lanu. Sananenenso kuti "kudya pang'ono kuti muchepetse kunenepa" ndichinthu chofunikira kwambiri chomwe mungachite kuti mukhale ndi thanzi labwino. Poterepa, "chakudya" chimatanthauza "zomwe mumadya."

Koma ndi "zakudya" ziti zomwe zili zathanzi lanu?

Tikudziwa kuti njira zina zakudya zalumikizidwa mobwerezabwereza pazokhudza thanzi. Izi zidatsimikiziridwa m'nkhani yaposachedwa yokhudza kafukufuku wapadziko lonse lapansi wa matenda. Adanenedwa kuti: Kudya zipatso ndi ndiwo zamasamba zosakwanira, nyemba ndi mphodza, mbewu zonse, komanso kudya kwambiri nyama yosakidwa komanso chakudya chomwe chidakonzedwa ndizomwe zimayambitsa matenda osachiritsika komanso kufa koyambirira m'maiko amakono padziko lonse lapansi.

Ndizowona kuti palibe chimodzi Zakudya zomwe zimagwirira ntchito aliyense thupi .

Ngakhale kafukufuku omwe akutsimikizira izi, anthu ambiri akupitiliza kufunafuna "zakudya zabwino" (zakudya zopitilira muyeso) ndikusinthasintha kuchokera pachakudya chamtundu wina kupita china, akuyembekeza kuti apeza kukonza mwachangu kapena yankho la chakudya chawo zovuta za thupi. Koma chowonadi palibe chakudya chimodzi chomwe chimakwanira anthu onse. Izi zili choncho ndi chizolowezi chaposachedwa: zakudya zosala kudya zapakatikati.

Zakudya zosasala (IF): IF idakhala yotchuka ngati njira ina yowerengera zopatsa mphamvu komanso njira yothana ndi ukalamba komanso njira yothandizira khansa, matenda amitsempha, ndi matenda amtima. Koma zambiri zankhani zazaumoyo izi ndikufotokozera momwe ntchito za IF zakhala zikuchokera pamaphunziro a nyama ndipo sizinayesedwe mwa anthu. Komanso, pali zonena zambiri pazanema zomwe zilibe umboni wowatsimikizira. Fomu yotchuka kwambiri ya IF ndi "kudyetsa moperewera," komwe kumaphatikizapo kuletsa kudya tsiku lililonse maola ena patsiku.

Kafukufuku wambiri awonetsa kuti IF siyabwino kuposa zoletsa ma calorie (zakudya zina) pakukonza zolemba zaumoyo ndikuti maubwino a IF ndi chifukwa choletsa zopatsa mphamvu, osati chifukwa cha kusala kudya. Anthu omwe ali ndi IF amakonda kudya zopatsa mphamvu 300 mpaka 500 patsiku akadziletsa pazenera la maola asanu ndi atatu.

Nayi kafukufuku waposachedwa pa zakudya za IF ndikumasulira kwanga zomwe kafukufuku aliyense amatanthauza:

1. Pofufuza anthu 250 omwe ali ndi BMI> 27 omwe adasankha pakati pa IF, Mediterranean (Med), ndi zakudya za Paleo, pakadutsa miyezi 12, ochepera pang'ono theka la omwe akutenga nawo mbali a Med ndi IF ndipo gawo limodzi mwa magawo atatu a omwe anali nawo pa Paleo anali akutsatirabe zakudya zomwe anasankha. Kuchepetsa thupi pa miyezi 12 kunali ma 8.8 lbs (IF), 6 lbs (Med), ndi 4 lbs. (Paleo). Panali kuchepa kwa kuthamanga kwa magazi ndi IF ndi Med ndikuchepetsa shuga m'magazi ku Paleo-koma osati kofunikira. Chodziwikiratu ndichakuti panali kuchuluka kwa ophunzira ngakhale ophunzira adasankha zakudya zawo, ndipo kusintha kwa kuthamanga kwa magazi ndi shuga wamagazi sikunali kofunikira (Jospe, et al. 2020).

Kumasulira: Izi zikuwonetsanso kuti ndizovuta bwanji kukhala pachakudya chilichonse choletsedwa kwa nthawi yayitali ndipo ndi chimodzi mwazifukwa zomwe zakudya sizigwirira ntchito

2. Pofufuza kafukufuku wokhudza zakudya za IF, zidatsimikizika kuti zotsatira zake sizikuwonetsa umboni kuti IF idakhudza kuchepa thupi (Lima, et al. 2020).

Kumasulira: Ochita kafukufuku akupitilizabe kuyika mazira awo mudengu limodzi lofanizira kuchepa kwa thanzi ngakhale kuti izi zimasokoneza maphunziro awo. Izi siziyenera kukhala chinthu chachikulu chomwe tikuphunzira; nanga bwanji zodziwika zina zathanzi (shuga wamagazi, kuthamanga kwa magazi, kulimbitsa thupi, ndi zina zambiri)?

3.Pakafukufuku woyerekeza nthawi yanthawi zonse yakudya (CMT) (kudya zakudya zitatu patsiku) ndi kudya nthawi yochepa (TRE) (kudya zomwe mukufuna kuyambira 12 pm mpaka 8 pm ndipo mulibe ma calories kuyambira 8 pm mpaka 12 pm tsiku lotsatira) , adamaliza pambuyo pa masabata a 12 kuti TRE sinali yothandiza pakuchepetsa thupi kuposa kudya tsiku lonse (Lowe, et al. 2020).

Kumasulira: Ndikufunsanso chidwi pakuchepetsa kunenepa ngati chisonyezo cha kuchita bwino kapena monga kukhala ndi thanzi labwino. Komanso kafukufukuyu, monga kafukufuku wambiri wazakudya, amayang'ana kanthawi kochepa kwambiri. Monga ma dieters ambiri amadziwa, ndikosavuta kuchita kena kake kwa miyezi itatu, ndizovuta kwambiri kusintha machitidwe kwa nthawi yayitali.

Zakudya Zofunikira

Kodi Zakudya Zochepa-Sodium Zapita ku POT (S)?