Zvinokonzera Kuwedzerwa
Zvimwe zvinokonzera uye zvipo zvinokonzerwa nekudisa zvakagadzirwa zvino. Izhinji huzhinji hwavo hunowa pasi peboka rezvokudya uye mararamiro ehupenyu, asi vashomanana vanogona kuva nechikonzero chezvakaberekwa, zvakadai sechikonzero chechirwere chepachiviri kana chinonzi genetic chibatanidza. Kunyanya kuziviswa pamusoro pezvinhu zvose zvinogona kukubatsira kuti urege kuneta nekurasikirwa nekurema kwakanyanya.
Zvokudya Zvinokonzera: Shuga
Pamusoro pezvinokonzera kusuruvara, kunyanya kushandiswa kwehuga yakagadzirwa zvakasarudzwa nenyanzvi dzakawanda seicho chinonyanya kukonzera chinokonzerwa nekuwedzerwa kwekuwedzerwa kwekuneta.
Cherechedza kuti izwi rokuti "shuga rakawedzerwa" rinoreva uye rinosanganisira sutu dzose dzinowanikwa pakudya, kwete pane izvo zvinoitika zvakasikwa.
Izvo zvave zvataurwa kuti mavhareji emuAmerica anodya mashupuni 22 emashuga pazuva. Zvichipa kuti American Heart Association inorayira kuti kudya kwehuga husati kudarika mashupuni matanhatu zuva nezuva nekuda kwevakadzi nehodzi yepfumbamwe zuva rega revarume, zviri nyore kuona kuti shuga yakawedzerwa inotungamirira sei mhosva pazvinosangana nezvikonzero zvinokonzerwa nekudisa uye chirwere cheshuga .
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5 Zviratidzo Zvaunogona Kuzviisa Pangozi Nokunyanyisa
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Mishonga Yako Inokuita Kuti Uwane Kuremerwa Here?
Chimwe chezvinetso kana zvasvika pakuwedzerwa shuga ndeyokuti shuga yakawedzerwa inoenda nemazita mazhinji . Saka, kunze kwekunge uri kuverenga zvishandiso zvinyorwa zvinyatsocherechedza, iwe ungasaziva kuti mhando dzakasiyana dzeshuga dzakange dzawedzerwa kune zvauri kudya kana kunwa.
Vatori vezvokudya vakawana nzira dzakasiyana-siyana uye zvigadzirwa zvekuwedzera shuga kuzvokudya kubva pa ketchup kusvika kune zvinodhaka kune zvinonwiwa, saka tsvakai zvinotevera pavaraidzo: chero zvigadzirwa zvinopera mu "-ose" (zvakadai semartose, dextrose, sucrose, fructose, lactose, high fructose corn syrup), molasses, sugar sugar, corn sweetener, evaporated cane juice, raw sugar, sirasi, uye jisi yemichero rinogumira.
Zvinyorwa zvitsva zvekuwedzera kwemashuga muzvokudya zvedu zvinonwiwa, maswiti, makeke, makiki, mapeti, zvinwiwa zvezvibereko, dairy dessisi nemishonga yemukaka (zvakadai sekiki cream uye yakagadzirwa yogiti), uye zviyo. Zvimwe zvinwiwa zvinotapira uye zvinwiwa zvezvibereko zvine shuga yakawedzerwa yakawanda, chaizvoizvo, kuti vakatumidzwa se "shuga yemvura" nedzimwe nyanzvi.
Zvokudya Zvinokonzera: Makori
Kunyangwe kufunga kwekutanga kune zvinokonzera kuneta kunowanzotarisa pa "makoriyumu,, makoriri kunze," kureva kudya makorikiti akawandisa pasina kuvesa kunounza kuwedzera kuwedzera, isu zvino tinoziva kuti zvose makorikoni haasati akaenzana akaenzana.
Maorikori anobva kunzvimbo dzakakosha semichero yakazara nemiriwo, somuenzaniso, zviri pachena kuti ane utano hwakanaka kwauri kupfuura nhamba imwechete yekoriori inouya kubva kumapfisi akacheneswa sevhisi kana zvimwe zvekudya. Izvozvo zvinonzi zvinozivikanwa se "makoriri asina chinhu," uye zvokudya zvisina kunaka zvinopa iwo zvinozivikanwa se "calorie-dense" zvokudya.
Zvokudya zvakadai zve-calorie-dense-zvakasanganiswa, zvinonatswa marubhainikiti, uye mbatatari chipi, pakati pevamwe vakawanda-zvakarewo mune shuga, mafuta asina kunaka, uye / kana munyu.
Zvokudya Zvinokonzera: Satatated Fat
Zvakakosha kuziva kuti kune ma "mafuta akanaka" uye "mafuta akaipa." Muchikamu chekupedzisira kuwira mafuta akazara mafuta. Kunyange zvazvo FDA yakarambidza mafuta anotengesa kubva kumusika wezvokudya zvekuAmerica, mafuta akazara anoramba achiwanda uye anowanikwa kakawanda mumiti yemhuka yakadai semafuta matsvuku uye mukaka.
Kushandiswa kwemafuta akazara kwakabatanidzwa kune njodzi yakakwirira yehutano hwehutano uye, sezvo zvikafu zvakakwirira mumafuta akazara zvakanyanya koriori-dense, izvi zvinogona kuita basa mukuvandudzwa kwekuneta kwepamusoro.
I "mafuta akanaka," kune rumwe rutivi, ndiwo mono- uye polyunsaturated mafuta, akadai seaya anowanikwa mumafuta emuorivhi, avocados, nemiti yemiti. Kushandiswa kwemafuta aya ane hutano akawanikwa kuunza huwandu huri pasi hwehutano hwepfungwa uye kushungurudza pasina humwe huwandu hwekuwedzera.
Kutaura zvazviri, aya mafuta ane utano anoumba chikamu chinokosha cheMediterranean Diet, iyo tsvakurudzo yakaoma yakawana kuti ndeimwe yezvokudya zvakanakisisa munyika iyo inouya pakudzivirira chirwere chemwoyo.
Zvimwe Zvokudya Zvinokonzera
Kune dzimwe nzira dzekudya dzinokuisa pangozi yekuwedzerwa. Imwe yezvokudya zvakadai zvakabatanidzwa kwete kungorema chete asi kunetseka nechirwere uye kushungurudzwa ndiyo kudya kwekuSouth-style kunowanikwa kumaodzanyemba kwakadziva kumabvazuva kweUnited States.
IAmerica South, senharaunda yakawanda, yakave ichiwanzoonekwa kuti ine yepamusoro yehutano hwehutano uye chirwere cheshuga, zvose zviri zviviri zvinokonzerwa nezvipembenene uye chirwere chemwoyo. Uye vatsvakurudzi vakaona kuti kudya zvakanyanya kudya zvakabikwa, sezvinojairika muSouth, kunopa dambudziko rakakura kwazvo rekurwadziwa kwepfungwa uye kurohwa, kwete kureva kuneta.
Zvimwe zvinodya zvinokonzerwa nehuwandu hwekuwedzeredza, kunze kwepamusoro, zvinosanganisira kusawana zvibereko zvakakwana zvemichero nemiriwo muzvokudya zvezuva nezuva uye kugadzira kudya kumba kusinganomwe kanomwe pavhiki.
Zviri nyore Zvokudya Zvokuchinja Unogona Kuzviita
Zvichipa zvinozivikanwa zvinokonzera kudya zvinokonzera kuneta, pane kuchinja kwakajeka iwe unogona kuita kune kudya kwako kuchakubatsira kuti uremerwe uremu uye kudzivirira kuneta.
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The Sugar Uri Kudya Pasingazivi Kunyange
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Inguva Yenguva Yauri Kugara Mazuva Ose Kukonzera Utano Hwako?
Sip Wisely
Chokutanga uye chakakosha, bvisa zvose zvinwiwa zvinotapira kubva pane zvaunodya . Ita mvura yako kuenda-kunwa; tee isina kutengesa uye kofi zvakanaka, zvakare. Dzivisa zvinwiwa zvine simba kana zvinwiwa zvemitambo, izvo zvisingangove nehuwandu hwehuwandu hwehuga hwakawedzerwa, asi dzakaratidzwa (munyaya yezvinwiwa zvinodhaka) kuisa mikana inogona kuitika kuhutano hwemwoyo.
Dzivisa Vanonaka
Kana iwe uchinzwa uchida kushandisa sweetener, sarudza huwandu huchi, huri humwe humwe huripo uye hwakaratidzwa kuva nemaantimicrobial properties. Zvinotapira zvemaitiro zvinofanira kudziviswa, sezvo izvo zvakabatanidzwa mukudarika uye chirwere cheshuga .
Get Cooking
Gadzirira chikafu chinogadzirwa kana zvichibvira. Isu tinoziva kuti isu sechizvarwa tinodya zvakanyanya uye kakawanda, uye kushandiswa kwekutsanya kwekutsanya, kunyanya, kwave kwakabatanidzwa nehuwandu hwekuneta.
Zvidzidzo izvo zvakatarisa kuwanda kwekugadzirira kudya kwekumba zvakawana kuti varume nevakadzi vakange vakagadzirira kudya pamba vakanga vasingagoni kuwanda. Vaivewo vashoma kudarika chirwere cheshuga chechipiri.
Gadzira Kudimbu-Zvokudya Zvokudya
Kudya chirongwa chekudya-chekudya chakashandiswa nehuwandu hwehutano hwakanyanya uye huwandu hwakadzika hwehutano hwakanyanya. Kuti uite izvi, uzadza ndiro yako nemichero yose uye michero pazvokudya zvose. Kana uchida kudya, idya nutswa dzisina kukwana dzakadai semarmonds, cashews, walnuts, uye pistachios (zvose zvinosangana nehutano hwepfungwa). Enda nyore (kana kubvisa zvachose) mapuroteni emvura anorema mumafuta akazara, akadai semafuta matsvuku uye mukaka.
Zvibereko nemiriwo zvinogadzira zvishoma-calori zvokudya. Mushumo weWorld Health Organization (WHO) inotaura kuti kune uchapupu hunogutsa hwokuti kudya michero nemiriwo zvinoderedza dambudziko rokuneta.
Kuenzaniswa nepamusoro-koriori zvokudya, michero nemiriwo hazviwanzoita kuti uwedzere kukura kana kuwandisa. Uye, nokuti vane zviyero zvakawanda zvekudya zvefibhi nezvimwewo zvinovaka muviri, izvo zvinobatanidzwa nehuwandu hwechirwere cheshuga uye insulin kudzivisa . Nezvikonzero zvakafanana, vanoitawo kuti vanhu vanzwe vakakwana neavo mashoma emakirori, vachiwedzera kubatsira kudzivirira kuwedzera kuwanda.
Lifestyle Zvinokonzera
Iwe unogona kushamiswa nemitemo yakawanda yemararamiro ezuva nezuva inogona kupa, nekufamba kwenguva, pakuvandudza kuneta. Zvinonyanya kukosha ndezvekurarama hupenyu huri kuwedzera kuti vanhu vakawanda vari munyika yose vakagamuchira.
Kubvira pamotokari kuenda kubasa zuva rega roga kuti ugare padhesiki kwemaawa ekupedzisira-uye ipapo, kune vakawanda, kuenda kumba uye kugara pamberi peTerevhizheni-vazhinji vedu tinogara tiri nguva refu kwenguva refu, uye izvi zvakabatanidzwa kuti uremerwe kuwana uye kuwedzerwa.
Ichokwadi, kwete chete mararamiro ehupenyu anokonzerwa nehuwandu hukuru hwekuwedzeredza, kenza, uye yehutano hwehutano, asi tsvakurudzo yakaratidza kuti kugara kwechidiki kwemaminitsi makumi matatu kunogona kuva nemigumisiro yakaipa mumuviri wose.
Mune chidzidzo chakaongorora maitiro epfungwa uye zvinyorwa zvekuita basa zvevanhu vanopfuura 2 000 vanogara kuDallas, vatsvakurudzi vakawana kuti nguva imwe neimwe inoshandiswa muhurumende yega yega yezuva yakabatanidzwa ne 14 muzana kuwedzera mu coronary artery calcification (calcium mu coronary arteries , iyo inoratidza chiratidzo chekushaya atherosclerosis, iyo inozivikanwa se "kuoma kwemariti" kana arterial plaque).
Chimwe chikonzero chekuneta kunoratidzika sechibatanidzwa nemararamiro emazuva ano ndiko kurara kwekurara . Zviongorori zvizhinji zvakaratidza kuti maawa manomwe kusvika mapfumbamwe ekurara asingatongorori usiku negausi inofanirwa kukohwa hutano hwekubatsira kwekurara kwakanaka, kusanganisira izvo zvine chokuita nekudzivirira kuderedza .
Zvimwe zvidzidzo zvakaratidza kuti kuenda kunorara kunonoka kunogona kukonzera kuwedzera kuwedzera , kunyanya kune vechidiki uye vechidiki vechidiki.
Asi imwezve migumisiro yehupenyu hwemazuva ano hunoita kuti uwane kuwedzera uye kuwedzera kunetseka kusingaperi . Kune nzira dzakawanda umo kusagadzikana kwekusingaperi kwave kwakabatanidzwa pakuwandisa uye kuneta. Kana iwe wakambotambira mukati mukudya kwepfungwa kana chido che "kunyaradza zvokudya," unozviziva pachako kuti kunetseka kunogona kuchinja sei nzira yaunodya.
Uyezve, kuva pasi pekushungurudzika kusingagumi kunoita kuti muviri uite nzira dzehupenyu dzinobatanidza kushungurudzika-izvo zvinokonzera uye zvinokonzera kushushikana zvakadai se cortisol, izvo zvinokonzera kuti muviri uwedzere kuwedzera kuwedzera.
Mimwe yemararamiro akanaka ekuderedza kushungurudzika inovawo nzira dzekuita zvishoma nezvishoma uye kurwisa kuneta zvakanyanya. Izvi zvinosanganisira kutora kufamba nguva dzose, kukudziridza chiito chekuita muviri, kushandisa nguva nemhuka yako, uye kutora nguva yekugadzirira uye kunakidzwa nekafu yakagadzirwa.
Zvokurapa Zvinokonzera
Kune zvimwe zvirwere zvehutano zvinogona kuwirirana nekuwedzererwa kwepamusoro uye kuneta. Mimwe mitemo yakadai inosanganisira hypothyroidism , polycystic ovary syndrome , uye Cushing syndrome , kutumidza mashoma.
Mamwe mishonga, yakadai sevamwe vanodzvinyirira, vanozivikanwa vachibatana nehuwandu hwekuwedzera.
Kana uchitenda iwe ungave uri kuwedzera kuwanda nekuda kwechiremba kana kuti wakacherechedza uremu hunotanga mushure mokutanga mushonga, iva nechokwadi chekukurukurirana kunetseka kwako nachiremba wako. Izvi ndizvo zvinokonzera kuneta kunogona kurapwa uye kazhinji kuchinjwa, asi kupindira mune zvezvehutano kunodiwa kuita saizvozvo.
Genetic Links
Zvigadzirwa zvehupenyu zvakabatana nekuwedzeresa, kusanganisira zvakasiyana-siyana zvekuchinja, zvinoramba zvichiongororwa uye zvisingawanikwe. Semuenzaniso, masayendisiti ave zvino awana geni, inozivikanwa seFTO gene, iyo inogona kupa chido chekudya zvakadzama uye kukura kwekuneta kwevechiri kuyaruka .
IFTO gene inoratidzika seyo inobatanidza nemigumisiro yezvokudya, kudya kwekudya, uye muviri mashizha index (BMI). Kubva pamigumisiro yekudzidza, vanotsvakurudza iye zvino vanofunga kuti pangava nehukama pakati peFTO, kudya binge, uye kuneta.
Mukutsvakurudza vanenge vanenge 1 000 varwere muSouth Africa, masayendisiti akawana mana mazita emagetsi (rimwe rawo rakabatanidzwa neFTO gene) rakabatanidzwa nepamusoro BMI pazera remakore gumi nematanhatu.
Imwe yedzidzo inotarisa migumisiro yeFTO mune vanopfuura 3 000 vechiChinese yakawana kuti migumisiro yeFTO pane yakakwirira BMI yakatungamirirawo kune ngozi inobatanidzwa yepamusoro-blood yeropa (hypertension), iyo inozivikanwa kuti inokonzerwa nekudisa.
Kuzarura hukama hwakadaro kungave kwakakosha kumishonga matsva ekudisa. Zvinokwanisika kuti gene therapy inogona kushandiswa zuva rimwechete kurapa kuneta .
Shoko Rinobva
Kune dzakawanda zvinozivikanwa zvinokonzera kuora. Kana iwe uchiziva kuti chimwe chezvinhu zviri pamusoro apa chinoshanda kwauri kana munhu waunoda, sarudza kutora matanho ekugadzirisa chinokonzera, uchiyeuka mupfungwa kuti kunyange zvigadziri zviduku pane mararamiro ako uye mararamiro zuva roga roga zvinogona kuwedzerwa pamusoro penguva refu. Mufananidzo mukuru wehutano hwako hwemazuva mazhinji hunokosha kune zvishomanana kuchinja kwezuva nezuva.
Sources:
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Shikany JM, Safford MM, Newby PK, et al. Kudya kwekumaodzanyemba kunobatanidza nehutachiwana hwehutachiona hwechirwere chemoyo mukati mezvikonzero zvemahara uye marudzi akasiyana mukurohwa (ZVINOKUDZIDZA) kudzidza. Circulation. 2015 Aug 10. [Epub mberi of print]
Thosar SS, Bielko SL, Mather KJ, et al. Migumisiro yekugara kwenguva yakareba uye inopedza nguva yekugara pamagumo ekupedzisira. Med Sci Sports Exerc. 2014 Aug 18. [Epub mberi of print]
World Health Organization. Tsananguro yemashoko: kukurudzira michero uye kushandiswa kwemiriwo munyika yose. Yashandurwa 2016.
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