Zvinonyanya kukosha Mafuta uye Utachiona Hwehutano, Kurasikirwa Kweutoro, uye Utano
Ndakanga ndine mukana wokubvunzurudza nyanzvi yezvokudya Dr. Udo Erasmus, pamusoro pehurukuro inofadza: basa rinokosha mafuta mafuta muhutano uye utano hwemagetsi.
Nezve Dr. Udo Erasmus
Nenzira yekutaura, Udo Erasmus akatanga basa rake muSayenzi, achiwana BS yake degree muHotors Zoology pamwe nemukuru mu Psychology, yakatevera nemakore maviri ekupedza kudzidza muBioochemistry uye Genetics kubva kuYunivhesiti yeBritish Columbia.
Dhiyabhorosi Erasmus 'akatungamira akachinja paainge aine chepfu paaishanda nemishonga inouraya mishonga, uye apo nzira dzakatarisana dzisina kushanda, dzakatsvaga kuwana mhinduro mukudya. Dr. Erasmus akaisa pfungwa dzake pamigumisiro yemafuta namafuta pamusoro pehutano hwevanhu, uye akazova nyanzvi munharaunda ino, zvichiita kuti ave yekutanga kutengesa, Mafuta uye Mafuta . Bhuku rino rakazovawo pfungwa yake uye rakamupa Ph.D. mukudya kunovaka muviri muna 1986. Dr. Erasmus akawanawo MA yake muChrisse Psychology kubva kuAdler School of Professional Psychology. Dr. Erasmus akapayona teknolojia uye kuumbwa kwekumanikidzira uye kuvhara mafuta matsva, kuvimbisa kuti vanoramba vari noutano hwakanaka, uye vanotenda zvakanyanya musimba remafuta anokosha anokosha ayo akashanda kwemakore kuti aumbe "Mukunda waOri" anozivikanwa, fatty acid mafuta inokurudzirwa nevanogadzirira kudya uye vashandi vanogara munyika yose.
Chii Chinonyanya kukosha Mafuta?
Kuti anzwisise basa raErasmus 'mararamiro - chidzidzo chemafuta anokosha eacid - zvakakosha kutanga nemugadziro wekutanga - chii chinokosha mafuta asidi?
Kune marudzi akasiyana-siyana emhando dzakasiyana dzemafuta, iyo chete inonzi "inokosha," ndeye Omega 3 mafuta , uye Omega 6 fats. Aya mafuta anofanirwa kupedzwa zvakananga kubva pakudya. Mamwe mafuta, akadai seOmega 9 (monounsaturated) mafuta, uye mafuta akazara - pakati pevamwe - haafaniri kuonekwa seakakosha nokuti anogona kubudiswa nemuviri kuburikidza nokudya zvimwe ushuga nemafuta.
Omega 3 fatty acids inobva kuzvokudya zvakadai seflaksese, mashizha mashizha mashizha, uye mafuta akakwirira, hove dzemvura inotonhorera dzakadai sealbacore tuna, sardines, Atlantic halibut uye salmon, coho, pink and king saumoni, Pacific uye Atlantic herring, Atlantic mackerel, uye gungwa trout. Omega 6 fatty acids inowanika muSesame uye mbeu yezuva uye dzimwe mbeu nemiti. Imwe hove uye mhuka yemhuka inopawo chimiro chinogadzirwa cheOmega 6. Kana zvasvika pakuve hove, Dr. Erasmus anogara achifarira hove ivo pachavo kugoba mafuta ekuwedzera - izvo zvaanoti zvinogona kuva nyore kana kusvibiswa.
Maererano naDr. Erasmus, kubvira muna 1900, Omega 6 inoshandiswa yakawedzera neanenge makumi maviri nemazana emazana akapfuura, kunyanya nekuda kwekushandiswa kweimwe yemafuta yemiriwo mukugadzirira kwezvokudya, uye Omega 3s ikozvino inenge imwe chete yematanhatu akare. Izvi zvinoreva kuti tinowana zvakawanda Omega 6 uye zvishoma zvikuru Omega 3 fatty acids. Anoti Dr. Erasmus: "Zvakanyanya kukosha kuunza mafuta akanaka pane kudzivisa mafuta akaipa." Mafuta asina mafuta uye asina mafuta anotitora nenzira isina kururama.
Kubatsira kweZvikosha Zvokudya Zvakakwana
Pakupedzisira, kusaenzana nekushaikwa kwezvinhu zvakakosha mafuta acids, maererano naDkt. Erasmus, chikonzero, chinokonzera, kana kuti chinokonzera zvirwere zvakawanda nemamiriro ezvinhu, uye kugadzirisa kukanganisa kwakadaro kuburikidza nekudya kwakakodzera, kana kushandiswa kwemafuta anopa utano, kunogona kuva nehukuru zvinorehwa nehutano.
Akawana kuti zvikwereti zvakakodzera zvakakosha mafuta asidi uye kuenzanisa zvinogona kusanganisira:
- Kuwedzerwa simba, kushanda, uye simba
- Yakaderedzwa njodzi zvinokonzerwa nehutano hwehutano, kunyanya kukwirira kweropa, triglycerides
- Yakaderedzwa njodzi zvinokonzera chirwere cheshuga
- Kuvandudza huropi hunoita basa, kusanganisira mafungiro, huchenjeri, mufambiro, nekuratidzwa
- Yakaderedza kuora mwoyo
- Kuvandudza mune glandular uye organ function, kusanganisira chiropa, itsvo, adrenal uye thyroid
- Kurumidza kugona uye kuporesa
- Vana vanorwara uye vacheche uye vakadzi vane pamuviri Kuvandudza digestion
- Kupera kwechirwere
- Zviri nani ganda, vhudzi, uye misumari
Chinokosha Fatty Acids neTroroid
Maererano naDr. Erasmus, pane zvakanakira zvakakosha kune vane chirwere chetachiona .
Anonzwa kuti mafuta anokosha anokosha anonyanya kukoshesa utachiona hwekuita, nokuti, kutanga, anodiwa nokuda kwehutano hwechimiro chemuviri wega yese yese. Chechipiri, vanowedzera simba mumasero. Uye chechitatu, pane humwe uchapupu hunokosha hwemafuta acids, kunyanya Omega 3s, inovandudza kushanda kwemahomoni pane nzvimbo dzinogamuchirwa.
Kuti unzwisise kukosha kwenyaya yekugamuchira, funga nezvemamiriro ezvinhu eeshuga. Pre-chirwere cheshuga, mamiriro ezvinhu anoonekwa sechiratidzo chechirwere cheshuga chemazuva ano, anozivikanwawo se insulin kushorwa . Insulin iri mumuviri, asi haisi kushandiswa nokuti mafuta akazara anovhara insulin receptor basa, uye pakupedzisira mapepa anowedzera kusvibiswa - uye pakupedzisira anodzivirira uye asingakwanisi kugamuchira - insulini. Zvinhu zvakakosha fatty acids zvinotarisirwa kuti zviwane zvakagadziriswa uye zvinogona kuita kuti chirwere cheshuga chiwedzerwe zvakanyanya. Saka vane chirwere cheshuga vanotora mafuta anokosha anodiwa vanogona kudiwa zvishoma, uye pakupedzisira, vashoma insulin.
Dr. Erasmus anotenda kuti izvozvi zvinogadziriswa nemamwe mabasa ehomoni, zvakadai se androgens, glands pineal, adrenal glands - uye kunyanya, utachiona.
Kune vashandi vanotenda kuti utachiona hwekushushikana kwehomoni haisi kuitika zvisingawanzoitiki uye chaizvoizvo chiratidzo chinowanzozivikanwa chechirwere chetachiona chinouya, kufanana nekushushikana nekudzivirira ndiyo inopedzisira ichiita chirwere cheshuga. Iyi nyaya yemagamuchiri inokosha, nokuti maererano naDr. Erasmus, "Nezvakakosha zvakakosha mafuta asidi, chii chichaitika pane imwe nguva kuti iwe unowanikwa mashoma asi inoshanda zvakanaka." Izvi zvinoreva kuti zviyero zvakakodzera zvemafuta anokosha anokosha zvinogona kuita kuti utachiona hwehomori hunoita huri nani, kuitira kuti utachiona hweHermone hunopedza basa rahwo. "
Zvakakosha Fatty Acids uye Inflammation
Dr Erasmus anotaurawo nezvebasa rinokosha mafuta acid inomirira mukudzivirira uye kuderedza chirwere chechirwere n. Kunyanya, zvakakosha mafuta akawanda acids anoita hormone-eicosanoid iyo inodzora zvirwere zvekuzvidzivirira uye zvinoputika, uye Omega 3s, kunyanya, ine anti-inflammatory effects iyo inogona kunonoka kugadzirisa zvinokonzera.
Kuvhiringidzika kwetachiona - inozivikanwa se goiter - ndiyo inonyanya kukonzera matambudziko akawanda ehutachiona hwemotokari, uye kuputika kunowanikwa munenge mapepa ose evanhu vanokonzerwa nehurumende.
Anoti Dr. Erasmus: "Ndinotenda kuti kuputika kunowanikwa nezvose zvinokanganisa mumuviri, kusanganisira chirwere cheshuga, chirwere cheshuga, uye matambudziko emwoyo. Tinoziva kuti Omega 3s inoderedza kupisa."
Dr. Erasmus anotenda kuti kana mapurotini ari juice, mafuta ndeavharasi, kwete kungoita mitsipa, asi masero uye membrane. Zviratidzo zvepurotini zvinokonzera kukuvadza, kurwara, uye chirwere chemoto . Zvinokosha mafuta akawanda acids anoita sekuti anobatsira kudzivirira mapuroteni kuti asava nemafungiro - uye zvinoita kuti zviratidzo zvakasiyana-siyana zvemuviri zvirwe.
Zvinonyanya kukohwa Mafuta uye Kurasikirwa Kweutoro
Apo utachiona hunoita zvishoma nezvishoma, chiyero chemagetsi chinogona kudonha uye muviri unopisa zvishoma maekori. Dr. Erasmus anotenda kuti kana utachiona huchiita zvishoma nezvishoma, kupisa kwe-carbohydrates kunonyanya kunetseka. Dr. Erasmus anotenda kuti vanhu vane hypothyroidism vanofanira kushanduka kubva kuzvirimwa uye kusvika kune zvishoma kusvika kune miriwo mitema semugove wavo wekutanga wemakhahydrates. Miriwo yeGreen, pamwe nemafuta akanaka uye mapuroteni, inofanira kuumba chinangwa chekudya.
Anotaura kuti zvakakwana zvakakwana mafuta ane acids anobatsira kuwedzera simba uye kubvisa chido, nokudaro kubatsira mukurasikirwa kwekukura. Mukuwedzera, vakawanikwa vachivhara mazai ayo anobudisa mafuta mumuviri (akazara uye anoisa mafuta asina chinhu chakafanana) uye kuwedzera thermogenesis - kupisa mafuta.
Dr. Erasmus zvirokwazvo anonzwa kuti Omega 3s inoshanda zviri nani kudarika yakarongwa conjugated linoleic acid (CLA) . Anonzwa kuti CLA inogona kuva nemigumisiro yakaipa, kunyanya pamadhora akawanda.
Dr. Erasmus 'Optimal Thyroid Diet
Maererano naDkt. Erasmus, kuti chirwere chetachiona chireruke, chinodiwa:
- Miriwo yeGreen (Paanoti kuedza kwezvibereko 5 nemiriwo zuva kana 9 pazuva ndeimwe danho riri munzira yakarurama, chokwadi ndechokuti tinofanira kuedza zvakanyanya sezvibereko 1, nemiriwo 8 kana 9 zuva rimwe nerimwe.)
- Mafuta akanaka
- Protein
- Kudya kwakakodzera
- Zvine makemikari. ("Kana uine uremu, iwe hausi kupisa zvakakwana carbs," anodaro Dr. Erasmus.) Unofanira kudzikamisa zvakadini? "Kusvikira uremu hwako huri huno!")
- Dzidzira
- Zvokudya: Kuwedzera pakuwedzera nemafuta anokosha anokosha, anopawo kurongeka kwakakwana kwezinc, vitamini C, uye michemine enzymes digestive.
Ndezvipi Zvinokosha Zvakakosha Mafuta Anodiwa Unoda?
MuDkt Erasmus 'maonero, kana tikakwanisa kutarisa kudya kwedu pamiriwo, hove, nemafuta akanaka kubva kune zvimwe zvokudya, tinenge tichishanda kuti tigadzirise kusaenzana mune zvakakosha mafuta acids. Asi kana kudya kunopfuura kudarika, kana kuti haugone kuwana zvakakwana zvezvokudya zvinopa huwandu hwakakwana uye huwandu hweOmega 3s uye Omega 6s, zvino chisarudzo ndechokufungidzira kuwedzera.
Kune huwandu hunokosha hwemafuta asidi ekuwedzera pamusika, kusanganisira Dr. Erasmus 'akanyanya kuumbwa mafuta, anozivikanwa se "Udo Mafuta." Mafuta eOdo anogadzirwa nemafuta emafuta anobva mufurakisi itsva, sesame, uye mbeu yezuva, pamwe nemafuta kubva manheru primrose, mucheka wejisi, uye majekiti oat. Dr. Erasmus anorumbidza punikioni yemafuta pamakiromita makumi mashanu emuviri wezuva nezuva muchando. Izvozvo zvinoreva 4 maspuni mana zuva rimwe re 200-pound munhu muchando. Nzira iyo iwe unoziva kuti watora mafuta akakwana ndeye, maererano naDkt. Erasmus, ganda rako harisi rakaoma, rakasviba kana rakashata - zvinonyanya kukonzerwa munguva yechando. Zuva rezhizha rinogona kudonhedzwa zvishoma, uyezve, kuoma kweganda kunofanira kushandiswa sekuongorora.
Nokuda kwekurasikirwa nekurema, Dr. Erasmus akati kushanda nevanhu vakaderera, akavapa zvakakwana sepaspuni 5 emafuta pazuva. Pamusoro pevarwere vemahaematoid, vanove vaine zvikamu gumi zvepasponi pazuva.
Pamusoro pemafuta akakwirira, koriori inowedzera, kuitira kuti kuderedze kuwanda kwekudya, Dr. Erasmus anorayira kutora ma carbohydrate makorikori - kunyanya mashizha, zviyo, nemichero - kuti zvive ma calorie mumafuta, uye fungisisa kudya pane mapuroteni ane utano uye miriwo miriwo.
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Is supplementation nemafuta anokosha anodiwa mhinduro yako here? Zvingave zvakakosha kuedza kwemavhiki mashomanana kuti utange, kuona kana iwe ukatanga kunzwa chimwe chezvinhu zvenguva pfupi, uye cherechedza musiyano muganda rako. Ingoyeuka kuti kuti urege kudzivirirwa, unofanira kuderedza kuwanda kwemakinehydrates iwe uri kudya, kuitira kuti usagadzire mafuta emakori uye uchengetedze huwandu huwandu hwamazuva ose e-calorie.
Kuti uwane mamwe mashoko pamusoro peDr. Erasmus, ona nzvimbo yake, www.udoerasmus.com kana kudzidza zvakawanda nezvebhuku rake, Mafuta Anouraya Mafuta Anoporesa.