Kodi odwala matenda ashuga ayenera kukhala osadya zamasamba?
Ngakhale ochita kafukufuku akutsutsa kuti matenda a shuga amatha kupewedwa kapena kuchiritsidwa mwa kutsatira zakudya zina, pali asayansi ndi madokotala omwe akutsamira pakufunika kwa zakudya za zomera. Tiwonanso mwachidule momwe zakudya zosiyanasiyana monga zakudya zosaphika, veganism ndi lacto-vegetarianism zingachepetse chiopsezo cha matenda komanso kukhala ndi thanzi. Kodi mungatani ngati mutamva kuti mutha kuchepetsa thupi mosavuta, kuchepetsa shuga wamagazi ndi kuthamanga kwa magazi, kupewa matenda amtima, ndipo koposa zonse, kusiya kapena kupewa matenda ashuga? Zikumveka zabwino kwambiri kuti zisakhululuke, koma kafukufuku wochuluka akusonyeza kuti zakudya zochokera ku zomera zingathandize odwala matenda a shuga. Kodi deta yofufuza ndi yotani? Phunziro la masabata makumi asanu ndi awiri mphambu awiri, lofalitsidwa ndi Neil Barnard, MD ndi pulezidenti wa Komiti ya Madokotala a Mankhwala Ogwira Ntchito, amapereka umboni wosatsutsika wa ubwino wa zakudya za zomera kwa anthu odwala matenda a shuga. Anthu omwe ali ndi matenda a shuga amatsatira zakudya za vegan, zamafuta ochepa kapena zamafuta ochepa. Oimira magulu onsewa adataya thupi ndikuchepetsa zomwe zili m'magazi a cholesterol m'magazi. Kafukufuku wa zaumoyo wa mamembala pafupifupi 100 a Seventh-day Adventist Church omwe amatsatira zakudya zamasamba adapeza kuti odyetsera zamasamba sangadwale matenda a shuga kuposa omwe sadya zamasamba. "Pamene anthu amatsatira zakudya zambiri za zomera, amakhalabe ndi thanzi labwino komanso amapewa matenda a shuga," anatero Michael J. Orlich, MD, pulofesa wothandizira wa mankhwala oteteza ku Loma Linda University ku California. Orlic adachita nawo kafukufukuyu. Kupewa nyama zofiira ndi zophikidwa kungathandize kupewa matenda a shuga a mtundu wa 000 popanda ngakhale kukhudza kulemera kwa thupi. Maphunziro awiri anthawi yayitali opangidwa ndi Harvard School of Public Health, okhudza pafupifupi oyimira zaumoyo pafupifupi 150 a mbiri zosiyanasiyana, adawonetsa kuti anthu omwe amadya theka la nyama yofiira tsiku lililonse kwa zaka zinayi adawonjezera chiopsezo chokhala ndi matenda a shuga a 000 ndi 50% . Kuletsa kudya nyama yofiira kumachepetsa chiopsezo chotenga matendawa. "Kafukufuku pambuyo pa kafukufuku amasonyeza kuti pali kugwirizana kwakukulu pakati pa zakudya zochokera ku zomera ndi kuchuluka kwa matenda aakulu: matenda a shuga, matenda a mtima, matenda a Alzheimer ndi mitundu ina ya khansa," akutero Sharon Palmer, katswiri wa zakudya komanso wolemba buku lakuti The Plant-Powered. Zakudya. . Monga lamulo, odwala matenda ashuga amakumana ndi zinthu monga kutupa kosatha komanso kukana insulini. Zochitika zonsezi, zomwe zimalumikizana, zimachepetsedwa kwambiri mukasinthira ku zakudya zochokera ku mbewu. Kuwonjezera pamenepo, kafukufuku amasonyeza kuti odya zamasamba amakhala ndi thanzi labwino chifukwa amakonda kutsatira zizolowezi zina zathanzi: sasuta, amachita zinthu zolimbitsa thupi, saonera TV komanso amagona mokwanira. Vegetarian Spectrum Nthawi zambiri mumamva anthu akunena kuti, "Ndine vegan." Ena amadzitcha okha zamasamba kapena lacto-zamasamba. Mawu onsewa amanena za kadyedwe kochokera ku zomera.
Zakudya zamafuta ochepa. Othandizira ake amangodya zakudya zomwe sizinaphikidwe, kukonzedwa kapena kutenthedwa mpaka kutentha kwambiri. Zakudya izi zimatha kudyedwa zosefedwa, zosakaniza, zothira madzi, kapena momwe zimakhalira. Zakudya izi nthawi zambiri zimachotsa mowa, caffeine, shuga woyengedwa bwino, mafuta ambiri ndi mafuta. Zakudya zamasamba. Zogulitsa zanyama monga nyama, nsomba, nkhuku, nsomba zam'madzi, mazira ndi mkaka ndizoletsedwa. Nyama ikusinthidwa ndi ma protein ena monga tofu, nyemba, mtedza, mtedza, ma burgers a vegan, ndi zina. Lacto zamasamba osapatula zinthu zochokera ku nyama, koma amadya mkaka, batala, kanyumba tchizi ndi tchizi.
Nthawi zambiri, poyerekeza ndi zakudya zamtundu wa lacto-zamasamba, zakudya za vegan ndizothandiza kwambiri popewa komanso kuchiza matenda a shuga. Tikukamba za zakudya zomwe zakudya zilizonse zoyengedwa zimachotsedwa - mafuta a mpendadzuwa, ufa wa tirigu woyengedwa, spaghetti, ndi zina zotero. Muzakudya zoterezi, mafuta amapanga khumi peresenti ya zopatsa mphamvu, ndipo thupi limalandira makumi asanu ndi atatu peresenti ya zopatsa mphamvu kuchokera ku zovuta. chakudya.
Kodi zakudya za zomera zimagwira ntchito bwanji?
Malinga ndi Palmer, zakudya zochokera ku zomera zimapindulitsa pa chifukwa chimodzi chosavuta: "Zimakhala ndi zinthu zambiri zabwino - fiber, mavitamini, mchere, phytochemicals, ndi mafuta athanzi - komanso opanda zinthu zoipa monga mafuta odzaza ndi mafuta a kolesterolini." Orlich amalimbikitsa kuti anthu omwe ali ndi matenda a shuga komanso matenda a shuga achepetse kudya kwa nyama, makamaka nyama yofiira, kapena kupewa nyama zonse. Kuphatikiza apo, ndikofunikira kupewa mbewu zoyengedwa ndi shuga zomwe zimapezeka muzakumwa ndi maswiti, ndikudya mosiyanasiyana momwe mungathere, zakudya zomwe zakonzedwa kumene kuchokera ku mbewu.