Anthu amasinthira ku zakudya za "zomera" pazifukwa zambiri - kuonda, kumva nyonga, kuchepetsa chiopsezo cha matenda amtima, kuchepetsa kuchuluka kwa mankhwala omwe amafunikira ... Pali zifukwa zambiri zazikulu! Kuti ndikulimbikitseni kwambiri, nayi maubwino owonjezera a zakudya zochokera ku mbewu. Ndipo ngati mwaganiza zodya nyama zochepa, ndiye tsitsani pulogalamu yanga yam'manja yokhala ndi maphikidwe azakudya zamasamba - zokoma komanso zosavuta, kuti mudzithandizire.
- Amachepetsa kutupa m'thupi
Ngati mumadya nyama, tchizi, ndi zakudya zophikidwa kwambiri, thupi lanu limatupa kwambiri. Kutupa kwakanthawi kochepa (mwachitsanzo, pambuyo pa kuvulala) kumakhala koyenera komanso kofunikira, koma kutupa komwe kumatenga miyezi kapena zaka sikwachilendo. Kutupa kosatha kumalumikizidwa ndi chitukuko cha atherosulinosis, matenda amtima, sitiroko, shuga, matenda a autoimmune, ndi zina. Mwachitsanzo, pali umboni wosonyeza kuti nyama yofiira imawonjezera kutupa ndipo ikhoza kuyambitsa khansa. Mutha kuwerenga za kuopsa kwa kutupa kosatha komanso zakudya zomwe zimayambitsa izi.
Zakudya zokhala ndi zomera zimakhala ndi zotsatira zotsutsana ndi kutupa chifukwa zimakhala ndi fiber, antioxidants, ndi phytonutrients zina. Komabe, ili ndi zinthu zochepa zoyambitsa kutupa monga mafuta odzaza ndi ma endotoxins (poizoni wotulutsidwa kuchokera ku mabakiteriya komanso omwe amapezeka muzanyama). Kafukufuku wasonyeza kuti mapuloteni a C-reactive (CRP), chizindikiro cha kutupa m'thupi, amachepetsedwa kwambiri mwa anthu omwe amadya zakudya zochokera ku zomera.
- Mlingo wa cholesterol m'mwazi umatsika kwambiri
Kuchuluka kwa cholesterol m'magazi ndizomwe zimayambitsa matenda amtima komanso sitiroko, omwe amapha anthu ambiri kumayiko akumadzulo. Mafuta okhuta, omwe amapezeka makamaka mu nyama, nkhuku, tchizi ndi nyama zina, ndi chimodzi mwa zifukwa zazikulu za cholesterol yochuluka m'magazi. Kafukufuku akutsimikizira kuti mukasintha zakudya zokhala ndi zomera, kuchuluka kwa cholesterol m'magazi kumatsika ndi 35%. Nthawi zambiri, kuchepetsa uku kumafanana ndi zotsatira za mankhwala osokoneza bongo - koma popanda zotsatira zambiri zomwe zimagwirizanitsidwa nazo!
- Amathandizira kumera kwamatumbo athanzi
Tizilombo tating'onoting'ono timakhala m'matupi athu, kuphatikiza komwe kumatchedwa microbiome (microbiota kapena zomera zam'mimba zam'mimba). Asayansi ochulukirachulukira akuzindikira kuti tizilombo tating'onoting'ono timeneti timafunikira thanzi lathu lonse: sikuti zimangothandiza kugaya chakudya, komanso zimatulutsa michere yofunika, imaphunzitsa chitetezo chamthupi, imatsegula ndi kuzimitsa majini, kusunga minofu yamatumbo kukhala yathanzi, ndikuthandizira kuteteza. ife ku khansa. Kafukufuku wasonyezanso kuti amathandiza kupewa kunenepa kwambiri, matenda a shuga, atherosclerosis, matenda a autoimmune, matenda otupa, komanso matenda a chiwindi.
Zomera zimathandizira kupanga ma microbiome athanzi: ulusi womwe uli muzomera umalimbikitsa kukula kwa mabakiteriya "ochezeka". Koma zakudya kuti si wolemera CHIKWANGWANI (mwachitsanzo, zochokera mkaka, mazira, nyama), akhoza kulimbikitsa kukula kwa tizilombo toyambitsa matenda. Kafukufuku wasonyeza kuti choline kapena carnitine ikadyedwa (yomwe imapezeka mu nyama, nkhuku, nsomba, mazira, mkaka), mabakiteriya a m'matumbo amapanga chinthu chomwe chiwindi chimasintha kukhala mankhwala oopsa omwe amatchedwa trimethylamine oxide. Izi zimabweretsa kukula kwa cholesterol plaques m'mitsempha yamagazi ndipo motero kumawonjezera chiopsezo cha matenda a mtima ndi sitiroko.
- Pali kusintha kwabwino mu ntchito ya majini
Asayansi apeza chinthu chodabwitsa: zinthu zachilengedwe komanso moyo zimatha kuyatsa ndi kutseka majini athu. Mwachitsanzo, ma antioxidants ndi zakudya zina zomwe timapeza kuchokera ku zakudya zamtundu uliwonse zimatha kusintha ma jini kuti akwaniritse bwino maselo athu kuti akonze DNA yowonongeka. Kuonjezera apo, zakudya zochokera ku zomera, pamodzi ndi kusintha kwina kwa moyo, zimatalikitsa ma telomere kumapeto kwa ma chromosome, zomwe zimathandiza kuti DNA ikhale yokhazikika. Ndiko kuti, maselo ndi minyewa, chifukwa chotetezedwa ku ma telomere ataliatali, amakalamba pang'onopang'ono.
- Chiwopsezo chokhala ndi matenda a shuga chikutsika kwambiri II mtundu
Pali kafukufuku wochuluka wosonyeza kuti mapuloteni a nyama, makamaka kuchokera ku nyama zofiira ndi zowonongeka, amawonjezera chiopsezo cha matenda a shuga a mtundu wachiwiri. Mwachitsanzo, kufufuza Maphunziro Otsatira Azaumoyo ndi Maphunziro a Zaumoyo a Nurses adawonetsa kuti kukwera kwakudya nyama yofiira ndi theka la chakudya patsiku kumalumikizidwa ndi 48% pachiwopsezo cha matenda ashuga pazaka zinayi.
Kodi matenda a shuga a mtundu II ndi kudya nyama zimagwirizana bwanji? Pali njira zingapo: mafuta a nyama, chitsulo cha chitsulo, ndi nitrate mu nyama kuwononga maselo a kapamba, kumawonjezera kutupa, kumapangitsa kulemera, komanso kusokoneza kupanga insulin.
Mudzachepetsa kwambiri chiopsezo chokhala ndi matenda a shuga a mtundu wachiwiri mwa kusiya zakudya zanyama ndikusintha zakudya zomwe zimachokera ku mbewu zonse. Mbewu zonse ndizothandiza kwambiri poteteza matenda amtundu wa XNUMX. Simukulakwitsa: Ma Carbs amakutetezani ku matenda a shuga! Chakudya chochokera ku zomera chingathandize kuchepetsa zizindikiro za matenda a shuga kapenanso kuchisintha ngati matenda apezeka kale.
- Amasunga kuchuluka koyenera komanso mtundu wa mapuloteni muzakudya
Mosiyana ndi zomwe anthu ambiri amakhulupirira, mapuloteni owonjezera (ndipo ndizotheka ngati mutadya nyama) samatipangitsa kukhala amphamvu kapena ochepa thupi, osakhala athanzi. M'malo mwake, mapuloteni owonjezera amasungidwa ngati mafuta (olemera kwambiri, omwe sakhulupirira - werengani phunziroli apa) kapena amasanduka zinyalala, ndipo ndi mapuloteni a nyama omwe amayambitsa kulemera kwakukulu, matenda a mtima, shuga, kutupa ndi khansa.
Mapuloteni omwe amapezeka muzakudya zonse zamasamba amatiteteza ku matenda ambiri osatha. Ndipo simuyenera kutsata zomwe mumadya kapena kugwiritsa ntchito zomanga thupi mukamadya zakudya zochokera ku mbewu: mutadya zakudya zosiyanasiyana, mupeza zomanga thupi zokwanira.
Nkhaniyi idachokera pazomwe zidakonzedwa ndi Michelle McMacken, Pulofesa Wothandizira pa Sukulu ya Zamankhwala ku New York University.