nkhani

Chakudya ndicho chofunikira kwambiri kwa anthu.
Zomwe zimafunikira pazakudya zimaphatikizapo kuchuluka kwa michere, kuphatikiza zakudya, komanso nthawi yodya.
Nazi zina zomwe zimakonda kudya pakati pa anthu amakono

Zakudya zochokera ku zomera

Zakudya zaku Mediterranean
Chakudya cha ku Mediterranean chimaphatikizapo azitona, mbewu, nyemba (mbewu zodyedwa za zomera za nyemba), zipatso (zakudya zamtundu wamtundu), masamba ndi zitsamba, komanso nyama ya mbuzi, mkaka, nyama zakutchire, ndi nsomba zochepa. Mkate (mkate wa tirigu wonse, wopangidwa kuchokera ku balere, tirigu, kapena zonse ziwiri) umadya chakudya chilichonse, ndipo mafuta a azitona amawerengera mphamvu zambiri.

Kafukufuku wa Seven Counties Study, motsogozedwa ndi Ancel Keys, adazindikira zathanzi zazakudya zaku Mediterranean. Kukonzekera koyambirira kunaphatikizapo kuyerekezera zakudya ndi moyo wa mayiko asanu ndi awiri kutengera deta kuchokera ku gulu limodzi kapena angapo aamuna m'dziko lililonse. Pagulu lomwe lili ndi mafuta a azitona monga mafuta ofunikira pazakudya, kufa kwa zifukwa zonse komanso kufa kwa matenda amtima kunali kocheperako kuposa omwe ali m'magulu a Nordic ndi America.

Masiku ano, mawu akuti "zakudya za ku Mediterranean" amagwiritsidwa ntchito pofotokoza za zakudya zomwe zimatsatira makhalidwe otsatirawa: zakudya zochokera ku zomera (zipatso, ndiwo zamasamba, tirigu wosakanizidwa pang'ono, nyemba, mtedza, ndi njere), zophatikizidwa ndi mkaka wokwanira mpaka wofanana, ndipo makamaka mkaka wofufumitsa (monga tchizi ndi yogurt); Nsomba ndi nkhuku zochepa kapena zochepa; Nyama yofiira pang'ono; Ndipo nthawi zambiri vinyo amamwa panthawi ya chakudya. Zimayimira njira yosinthira zakudya zomwe zimakhala zofunikira pazaumoyo zambiri.

Kuwunika kwa maambulera komwe kunachitika pakuwunika kwa kafukufuku wowunika komanso kuyesa kwachipatala kosasinthika (kuphatikiza deta kuchokera kwa omwe adatenga nawo gawo pa 12.8 miliyoni) akuwonetsa mgwirizano woteteza pakati pa kutsatira zakudya za ku Mediterranean ndi zotsatira zathanzi zotsatirazi (kusanthula kwa 37).

zakudya zamasamba
Pazifukwa zamakhalidwe, nzeru, kapena zachipembedzo, kusakonda zamasamba kwakhalako kuyambira kalekale. Komabe, kuyambira zaka makumi angapo zapitazi m'zaka za m'ma 1900, anthu akhala akuyang'ana kwambiri zotsatira zokhudzana ndi thanzi la anthu osadya zamasamba, komanso ubwino wake pazachilengedwe (kuchepetsa mpweya woipa, kuchepetsa madzi ndi kugwiritsa ntchito nthaka). Masiku ano, kusakonda zamasamba kungaphatikizepo mitundu yosiyanasiyana yazakudya yomwe imadziwika ndi kusiyana kwa malingaliro, zikhulupiriro, zisonkhezero, ndi chikhalidwe komanso thanzi. Zamasamba zitha kufotokozedwa ngati zakudya zilizonse zomwe siziphatikiza nyama, nyama, komanso kusiyanasiyana kwazinthu zina zanyama, pomwe zakudya zochokera ku mbewu ndi mawu ophatikizika omwe amagwiritsidwa ntchito kufotokoza zakudya zomwe zimadalira makamaka zakudya zomwe sizimachokera ku nyama koma osapatula zakudya zochokera ku nyama.

Poganizira za kusiyanasiyana komanso kusiyanasiyana kwa mitundu yazamasamba, kuzindikira zamoyo zina ndizovuta. Pakalipano, zotsatira zake panjira zingapo zaperekedwa, kuphatikizapo metabolic, kutupa, ndi neurotransmitter pathways, gut microbiota, ndi kusakhazikika kwa genomic. Pakhala pali mkangano wokhudzana ndi ubale womwe ulipo pakati pa kutsata bwino zakudya zamasamba ndikuchepetsa matenda amtima, matenda a mtima wa ischemic, imfa yobwera chifukwa cha matenda a mtima, dyslipidemia, shuga, mitundu ina ya khansa, komanso mwina chifukwa cha imfa.

Zakudya zamafuta ochepa

Chifukwa chakuti lipids ndi chakudya chamafuta ndi ma macronutrients awiri omwe amathandizira kwambiri kuti azitha kudya mphamvu zonse muzakudya zamakono, kulinganiza ma macronutrients awiriwa ndi cholinga cha njira zingapo zosinthira zakudya zomwe cholinga chake ndi kuwongolera kulemera ndikukwaniritsa zotsatira zina zaumoyo. Asanayambe kulimbikitsa zakudya zopanda mafuta m'magulu azachipatala kuti achepetse chiopsezo cha matenda a mtima, zakudya zopanda mafuta zomwe zimapangidwira kuwonda zinalipo kale. M’zaka za m’ma 1980, anthu ankanena kuti matenda a mtima ndiponso kunenepa kwambiri zinayamba chifukwa cha mafuta a m’zakudya, zakudya zokhala ndi mafuta ochepa, zakudya zopanda mafuta ambiri, ndiponso maganizo oti alibe mafuta ambiri zinayamba kutchuka.

Ngakhale palibe kutanthauzira kogwirizana, pamene gawo la lipids mu mphamvu zonse zogwiritsira ntchito mphamvu ndi zosakwana 30%, zakudyazo zimatengedwa ngati zakudya zopanda mafuta. Pazakudya zokhala ndi mafuta ochepa kwambiri, 15% kapena kuchepera kwa mphamvu yonse imachokera ku lipids, pafupifupi 10-15% imachokera ku mapuloteni, ndipo 70% kapena kupitilira apo imachokera ku chakudya. Zakudya zamasamba ndi zakudya zamasamba zotsika kwambiri, pomwe lipids amakhala ndi 10% ya zopatsa mphamvu zatsiku ndi tsiku (mafuta a polyunsaturated ku chiŵerengero cha mafuta okhuta,> 1), ndipo anthu amatha kudya momasuka muzinthu zina. Kukwanira kwa zakudya m'zakudya zokhala ndi mafuta ochepa komanso zamafuta ochepa kwambiri zimatengera kusankha kwa munthu payekha. Kutsatira zakudyazi kungakhale kovuta chifukwa sikungochepetsa zakudya zambiri zochokera ku nyama, komanso kumachepetsanso mafuta a masamba ndi zakudya zamafuta amafuta monga mtedza ndi mapeyala.

Chepetsani zakudya zama carbohydrate

Zakudya za Atkins, zakudya za ketogenic, komanso zakudya zochepa zama carbohydrate
M'zaka khumi zoyambirira za zaka za m'ma 2100, mayesero ena oyendetsedwa mwachisawawa adawonetsa kuti otenga nawo gawo adalimbikitsa zakudya zotsika kwambiri zama carbohydrate (mwachitsanzo, mitundu yosiyanasiyana ya zakudya za Atkins) zinali zoonda kwambiri komanso kusintha kwakukulu paziwopsezo zina za matenda amtima poyerekeza ndi omwe amapatsidwa chakudya chambiri chamthupi. Ngakhale kuti si maphunziro onse omwe apeza kuti kusintha kwa zakudya zomwe tatchulazi ndizofunika kwambiri panthawi yotsatila kapena yokonza, ndipo kutsata kumasiyana, gulu la asayansi linayamba kufufuza zachipatala cha zakudya izi mozama kwambiri.

Mawu akuti ketogenic amagwiritsidwa ntchito pofotokoza zakudya zosiyanasiyana. Kwa anthu ambiri, kudya 20-50 g yokha ya chakudya patsiku kumatha kuzindikira matupi a ketone mumkodzo. Zakudya izi zimatchedwa zakudya zotsika kwambiri zama carbohydrate ketogenic. Njira ina yamagulu imagwiritsidwa ntchito makamaka pochiza khunyu yosamva mankhwala, kutengera kuchuluka kwa lipids m'zakudya ndi kuchuluka kwa mapuloteni azakudya ndi chakudya. M'mawonekedwe apamwamba kapena okhwima kwambiri, chiŵerengero ichi ndi 4: 1 (<5% ya mphamvu imachokera ku zakudya zama carbohydrate), pamene mumtundu wotayirira kwambiri, chiŵerengero ichi ndi 1: 1 (zakudya zosinthidwa za Atkins, pafupifupi 10% ya mphamvu zimachokera ku chakudya), ndipo pali zosankha zingapo zosiyana pakati pa ziwirizi.

Zakudya zokhala ndi ma carbohydrate ambiri (50-150 g patsiku) zimawonedwabe ngati zakudya zotsika kwambiri zama carbohydrate poyerekeza ndi kudya pafupipafupi, koma zakudya izi sizingayambitse kusintha kwa kagayidwe kachakudya komwe kumachitika chifukwa cha zakudya zotsika kwambiri zama carbohydrate. M'malo mwake, zakudya zokhala ndi ma carbohydrate ochepera 40% mpaka 45% ya mphamvu zonse zomwe zimadya (mwina zikuyimira kuchuluka kwa ma carbohydrate) zitha kugawidwa kukhala zakudya zochepa zama carbohydrate, ndipo pali zakudya zingapo zodziwika zomwe zitha kugwera m'gululi. Pazakudya zamagulu, 30% ya zopatsa mphamvu zimachokera ku mapuloteni, 30% amachokera ku lipids, ndipo 40% amachokera ku chakudya, okhala ndi chiŵerengero cha mapuloteni ku chakudya cha 0,75 pa chakudya. Monga zakudya zaku South Beach ndi zakudya zina zotsika kwambiri zama carbohydrate, zakudya zam'deralo zimalimbikitsa kudya kwamafuta ovuta ndi cholinga chochepetsera kuchuluka kwa insulin mu seramu ya postprandial.

Mphamvu ya anticonvulsant ya zakudya za ketogenic imatheka kudzera m'njira zingapo zomwe zitha kukhazikitsira ntchito ya synaptic ndikuwonjezera kukana kukomoka. Njirazi sizikudziwika bwino. Zakudya zochepa zama carbohydrate ketogenic zikuwoneka kuti zimachepetsa kuchuluka kwa khunyu mwa ana omwe ali ndi khunyu losamva mankhwala. Zakudya zomwe zili pamwambazi zimatha kukwaniritsa kugwidwa kwanthawi yayitali mpaka sing'anga, ndipo phindu lake likuwoneka ngati lofanana ndi la mankhwala amakono a antiepileptic. Zakudya za ketogenic zimachepetsanso kuchuluka kwa khunyu kwa odwala akuluakulu omwe ali ndi khunyu yosamva mankhwala, koma umboni sunatsimikizikebe, ndipo zotsatira zina zodalirika zanenedwa kwa odwala akuluakulu omwe ali ndi vuto lalikulu la epilepticus. Zomwe zimachitika kwambiri pazakudya za ketogenic zimaphatikizapo zizindikiro za m'mimba (monga kudzimbidwa) ndi lipids zamagazi.

Zakudya za Deshu

Kumayambiriro kwa zaka za m'ma 1990, kuyesa kwachipatala kosiyanasiyana (DASH) kunachitika kuti awone momwe zakudya zimakhudzira kuthamanga kwa magazi. Poyerekeza ndi otenga nawo mbali omwe adalandira zakudya zowongolera, omwe adalandira zakudya zoyeserera kwa milungu 8 adatsika kwambiri kuthamanga kwa magazi (kuchepa kwapakati kwa systolic magazi a 5.5 mm Hg komanso kuchepa kwapakati pa diastolic magazi a 3.0 mm Hg). Kutengera maumboni awa, zakudya zoyeserera zotchedwa Deshu diet zadziwika kuti ndi njira yabwino yopewera komanso kuchiza matenda oopsa. Chakudyachi chimakhala ndi zipatso ndi ndiwo zamasamba (magawo asanu ndi anayi patsiku, motsatana), komanso mkaka wopanda mafuta ochepa (magawo awiri patsiku), okhala ndi lipids ndi cholesterol yotsika, komanso kuchuluka kwamafuta amafuta ochepa. Potengera zakudya izi, potaziyamu, magnesium, ndi calcium zili pafupi ndi 75 peresenti ya anthu aku America omwe amadya, ndipo zakudya izi zimakhala ndi fiber ndi mapuloteni ambiri.
Kuyambira kusindikizidwa koyamba kwa pepalali, kuwonjezera pa matenda oopsa, taphunziranso ubale pakati pa zakudya za De Shu ndi matenda ena osiyanasiyana. Kutsatira bwino zakudya izi kumalumikizidwa kwambiri ndi kuchepetsa kufa kwa zifukwa zonse. Kafukufuku wambiri akuwonetsa kuti zakudya izi zimagwirizana ndi kuchepetsa kuchuluka kwa anthu odwala khansa komanso kufa kwa khansa. Ndemanga ya ambulera ya kusanthula kwa meta idawonetsa kuti, malinga ndi omwe akuyembekezeka kukhala nawo pagulu la anthu pafupifupi 9500 miliyoni, kutsatira bwino zakudya za de shu kumalumikizidwa ndi kuchepa kwa matenda a metabolic monga matenda amtima, matenda amtima, sitiroko ndi matenda a shuga. Kuyesedwa kolamulidwa kunawonetsa kuchepa kwa kuthamanga kwa magazi kwa diastolic ndi systolic, komanso kuchepa kwa zizindikiro zambiri za kagayidwe kachakudya monga insulini, glycated hemoglobin levels, cholesterol chonse, ndi LDL cholesterol, ndi kuchepa kwa thupi.

Mayi diet

Zakudya za Maide (kuphatikiza zakudya za ku Mediterranean ndi Deshu zomwe cholinga chake ndi kuchedwetsa kuwonongeka kwa mitsempha monga kulowererapo) ndi njira yazakudya yomwe cholinga chake ndi kukwaniritsa zofunikira za thanzi (chidziwitso). Zakudya za Maide zimachokera ku kafukufuku wam'mbuyomu wa ubale pakati pa zakudya ndi kuzindikira kapena kusokonezeka maganizo, kuphatikizapo makhalidwe a zakudya za Mediterranean ndi zakudya za Deshu. Chakudyachi chimalimbikitsa kudya zakudya zochokera ku zomera (mbewu zonse, masamba, nyemba, mtedza), makamaka zipatso ndi masamba obiriwira. Zakudya izi zimaletsa kudya nyama yofiira, komanso zakudya zokhala ndi mafuta ambiri (chakudya chofulumira ndi zakudya zokazinga, tchizi, batala ndi margarine, komanso makeke ndi zokometsera), ndipo amagwiritsa ntchito mafuta a azitona monga mafuta ofunika kwambiri. Ndi bwino kudya nsomba kamodzi pa sabata ndi nkhuku osachepera kawiri pa sabata. Zakudya za Maide zawonetsa zopindulitsa zina zokhudzana ndi zotsatira zachidziwitso ndipo pakalipano akuphunziridwa mwakhama m'mayesero achipatala osasintha.

Zakudya zanthawi yochepa

Kusala kudya (mwachitsanzo, kusadya chakudya kapena zopatsa mphamvu zokhala ndi zakumwa kwa maola 12 mpaka milungu ingapo) kuli ndi mbiri yazaka mazana angapo. Kafukufuku wachipatala makamaka amayang'ana kwambiri zotsatira za nthawi yayitali za kusala kudya paukalamba, zovuta za metabolic, komanso mphamvu. Kusala kudya ndi kosiyana ndi kuletsa kwa calorie, komwe kumachepetsa mphamvu yamagetsi ndi gawo linalake, nthawi zambiri pakati pa 20% ndi 40%, koma kuchuluka kwa zakudya kumakhalabe kosasintha.

Kusala kudya kwapang'onopang'ono kwakhala njira yosavutikira kuposa kusala kudya kosalekeza. Ndi nthawi yophatikiza, yokhala ndi mapulani osiyanasiyana, kuphatikiza kusinthanitsa nthawi yosala kudya komanso nthawi yocheperako yodyera ndi nthawi yabwinobwino yodyera kapena nthawi yaulere. Njira zomwe zagwiritsidwa ntchito mpaka pano zitha kugawidwa m'magulu awiri. Gulu loyamba limayesedwa m'masabata. Mu njira ina yosala kudya tsiku lililonse, kusala kudya kumachitika tsiku lililonse, ndipo pambuyo pa tsiku lililonse losala kudya, pamakhala tsiku losaletsa kudya. M'masiku ena njira yosala kudya, zakudya zotsika kwambiri zama calorie zimasinthidwa ndi kudya momasuka. Mutha kudya mosalekeza kapena mosalekeza kwa masiku awiri pa sabata, ndikudya moyenera kwa masiku asanu otsalawo (njira yazakudya 5+2). Mtundu wachiwiri waukulu wa kusala kudya kwapang'onopang'ono ndi nthawi yochepa yodyera, yomwe imayesedwa tsiku ndi tsiku, yomwe imapezeka pokhapokha pa nthawi yeniyeni ya tsiku (nthawi zambiri maola 8 kapena 10).