Mphunzitsi wanga wochokera ku Stanford, Dr. Clyde Wilson, adalongosola chinyengo chosavuta: chitha kukhala chothandiza kwa ambiri omwe sangakane zakudya zosapatsa thanzi, koma lingalirani pang'ono zaumoyo wawo. Ndipo Dr. Wilson amadziwa zomwe akunena: adalandira Ph.D. mu chemistry kuchokera ku Stanford University yomweyo ndipo nthawi yomweyo amaphunzitsa ku UCSF sukulu zamankhwala, komanso amatsogolera Sports Medicine Institute. Munkhaniyi, a Dr. Wilson amafotokoza momwe tingadyetsere pizza ndi chakudya chofulumira, ndikuchepetsa zovuta zawo mthupi lathu. Ndikufulumira kugawana nanu chinsinsi potanthauzira, ndi chilolezo cha wolemba, nkhaniyi mu Chirasha:
“Lero timamwa chakudya ngati mankhwala chifukwa pa nthawi yotanganidwa timafunika chithandizo chachangu kuti tipitirizebe. Ndipo makampani azakudya amatipatsa chakudya chokoma, chotsika mtengo komanso chosavuta chomwe chimakwaniritsa zosowa zathu zamafuta, shuga, zopatsa mphamvu. Malinga ndi World Health Organisation, chiwerengero cha odwala omwe ali ndi matenda osapatsirana padziko lonse lapansi chapitilira kuchuluka kwa odwala omwe ali ndi matenda opatsirana, ndipo izi zimachitika makamaka chifukwa chogwiritsa ntchito zakudya zoyenga, zopangidwa ndi mafakitale komanso zopangidwa ndi nyama. Ndiko kuti, zifukwa zathu zopezera ntchito zadzetsa mavuto padziko lonse lapansi: miliri ya kunenepa kwambiri ndi matenda a shuga, osachepera.
Pankhaniyi, kuti tonsefe tili ndi mtundu wa "parachuti" womwe umathandizira kuchepetsa chimbudzi cha "zinyalala" ndi chakudya chofulumira chitha kuonedwa ngati chidziwitso chosangalatsa. Kafukufuku wa 2011 (* 1) adawonetsa kuti kudya ndiwo zamasamba zokhazokha musanadye chakudya cham'madzi (chomwe chimakhala chakudya chofulumira) kumabweretsa kusintha kwakukuru kwa kagayidwe kabwino ka matenda ashuga amtundu wachiwiri poyerekeza ndi zakudya zopatsa thanzi. Izi zidawonekera pakatha miyezi isanu ndi umodzi ndipo zidadziwika kwa zaka 6 pophunzira.
Inde, izi sizitanthauza kuti kudya masamba ndi zakudya zopanda thanzi ndibwino kuposa kudya thanzi. Koma ngati mungasinthe chinthu chimodzi pazakudya zanu, sinthani chomwe chingakupatseni zotsatira zowoneka bwino.
Mu 2012, asayansi adazindikira kuchuluka kwa ndiwo zamasamba zomwe zikufunika kuti zitheke: kuchuluka kwa kagayidwe kake kumawonjezeka kwambiri ndikudya magalamu 200 a masamba aliwonse patsiku, kapena magalamu 70 a masamba obiriwira (* 2). Izi ndi za makapu atatu (mbale ya 3 ml) yamasamba osaphika kapena osaphika pang'ono (mitundu yosiyanasiyana) kapena zitsamba. Timasakaniza masamba obiriwira pafupipafupi kuposa ena mopanda kutentha, chifukwa timagwiritsa ntchito masaladi. Ndipo popeza masamba ophika ndi ofewa, samachedwetsa kutaya kwam'mimba ndi chimbudzi, ndipo momwe zimakhudzira kagayidwe kachakudya ndizochepa. Kulimbana ndi ndiwo zamasamba zobiriwira m'mimba ndizovuta kwambiri kuposa zofewa komanso zophika. Ndikudya masamba obiriwira okha, odwalawo adachepetsa kunenepa, kunenepa kwamafuta ndi kuzungulira m'chiuno.
Kodi muyenera kuvala liti "parachute wamasamba"? Mphindi 10 musanadye ma carbs achangu: Izi zimachedwetsa kugaya chakudya. Koma masamba omwe amadyedwa pakadutsa mphindi 10 kuchokera pachakudya chopatsa thanzi sangachedwetse kugaya chakudya, chifukwa mwagaya kale gawo la chakudya chomwe mumadya.
Chodabwitsa ndichakuti, gawo limodzi mwa magawo atatu a chakudya chomwe chimadyedwa chimasukusidwa ndikulowa m'magazi patangopita mphindi 10 mutangodya. Mwamwayi, pali masamba omwe angatipulumutse ku zotsatira zakudya ma carbs osavulaza - osachotsa ma carbs okha, omwe timawakonda kwambiri.
Asayansi amati kudya masamba nthawi imodzi ndi zakudya zopanda thanzi kungakhale kopindulitsa monga kale. Koma izi sizinayesedwebe. Ndimakonda kudya ndiwo zamasamba ndi chakudya changa chonse chifukwa ndikosavuta kudya masamba ambiri motere. Sipinachi imakonda pizza ngati idya ndi pizza. Kale amakoma ngati hamburger mukamadya ndi hamburger.
Dziwani kuti kusuntha kwa shuga wamagazi (kumawonetsa kuchuluka kwa chakudya chomwe chimakumbidwa ndikuwonjezera shuga m'magazi) kumawonjezera kuwirikiza kawiri chiwopsezo chakufa kwa mtima pakati pa odwala matenda ashuga monga shuga wamagazi wokha (amayeza pamimba yopanda kanthu). Izi zikutanthauza kuti mutha kukhala ndi matenda ashuga, koma muchepetse chiopsezo cha matenda amtima pakati pochepetsa momwe chakudya chimbidwa. Kudya zakudya zomwe zimakupangitsani kukhala ndi matenda ashuga, koma limodzi ndi masamba, amathanso kudula mankhwala anu pakati (* 1).
Inde, kuwonjezera masamba ambiri pazakudya zanu kumatha kukhala kovuta pazifukwa zosiyanasiyana, koma ndizolimbikitsa kudziwa kuti mutha kudya zakudya zina zonse zomwe mumakonda - ndikusintha moyo wanu.
Kupereka chakudya chomwe mumakonda ndi kovuta ndipo kumakhala kosatheka pambuyo pake. Koma kuwonjezera pa zomwe simungakonde (mwachitsanzo, masamba), kwinaku mukudya zomwe mumakonda (mwachitsanzo, pizza) ndizotheka. Ganizirani zamasamba ngati njira yayitali yopita kokasangalala. "
Mwa ine ndekha, ndikufuna kuwonjezera kuti Dr. Clyde salimbikitsa konse odwala ake ndi ophunzira kuti azidya chakudya chopatsa thanzi chopanda thanzi. Pokhala wowona zenizeni ndikulangiza makasitomala ambiri, amamvetsetsa kuti ndizosatheka kuwakakamiza kuti asiye zakudya zawo zopanda thanzi kwamuyaya ndikuziyika zonse, makamaka zakudya zopangira mbewu nthawi yayitali (osati kokha Nthawi ya chithandizo kapena zakudya) ndizosatheka ndipo kuli bwino nthawi zina kupatsa anthu zida za "parachute", zomwe zimachepetsa kuopsa kodya chakudya chomwe amakonda.
Kafukufuku:
- "Dongosolo losavuta la 'kudya musanadye chakudya cham'madzi" linali lothandiza kwambiri pokwaniritsa kuwongolera kwa glycemic kuposa njira yosinthira chakudya cha odwala aku Japan omwe ali ndi matenda a shuga amtundu wa 2" lolemba S Imai et al., Asia Pac J Clin Nutr 20. 2011 161 2. "Zotsatira za masamba obiriwira komanso obiriwira amadya glycated hemoglobin A1c ndi triglycerides mwa okalamba omwe ali ndi mtundu wachiwiri wa matenda ashuga" wolemba K Takahashi et al., Geriatr Gerontol 2 2012 50
- "Kudya ndiwo zamasamba musanadye chakudya kumathandiza kuti thupi likhale ndi shuga wambiri" ndi S Imai et al., Diabet Med 30 2013 370 4. "Postchallenge Glucose, A1C, ndi Glucose monga Zolosera za Mtundu Wachiwiri wa Matenda a Shuga ndi Matenda a Mtima" wolemba H Cederberg et al., Diabetes Care 2 2010 2077