Chiyambi:
Ulusi wazakudya wayamba kutchuka kwambiri m'zaka zaposachedwa chifukwa cha ubwino wake wambiri pa thanzi. Pamene moyo wamakono ukukoka ku chakudya chofulumira komanso chakudya chokonzedwa, zakudya zopanda ulusi wokwanira wazakudya zafala kwambiri. Nkhaniyi ikufotokoza kufunika kwa ulusi wazakudya ndipo cholinga chake ndi kuyankha funso lakuti chifukwa chiyani timafunikira ulusi muzakudya zathu.
Cholinga cha kafukufukuyu ndikupereka kusanthula kwakuya kwa ntchito ya ulusi wazakudya pakusunga moyo wathanzi komanso kupewa matenda osatha. Mwa kufufuza kafukufuku ndi umboni womwe ulipo, nkhaniyi ikufuna kudziwitsa anthu za kufunika kwa ulusi wazakudya muzakudya za anthu.
2. Tanthauzo ndi Mitundu ya Ulusi wa Zakudya:
Tanthauzo la Ulusi wa Zakudya:
Ulusi wa zakudya umatanthauza zinthu zomwe sizingagayike m'zakudya za zomera, zomwe zimadutsa m'mimba momwe zilili bwino. Uli ndi ulusi wosungunuka komanso wosasungunuka ndipo umapereka maubwino osiyanasiyana pa thanzi chifukwa cha mphamvu zake zapadera.
Mitundu ya Ulusi wa Zakudya:
Mitundu iwiri ikuluikulu ya ulusi wothira zakudya ndi ulusi wosungunuka ndi ulusi wosasungunuka. Ulusi wosungunuka umasungunuka m'madzi, ndikupanga chinthu chofanana ndi gel m'mimba, pomwe ulusi wosasungunuka susungunuka ndipo umawonjezera kuchuluka kwa ndowe.
Magwero a Ulusi wa Zakudya:
Ulusi wazakudya umapezeka kwambiri mu zipatso, ndiwo zamasamba, tirigu wonse, nyemba, ndi mtedza. Zakudya zosiyanasiyana zimakhala ndi ulusi wosiyanasiyana, zomwe zimapangitsa kuti zakudya zosiyanasiyana zikhale zofunika kuti munthu adye mokwanira.
3. Udindo wa Ulusi wa Zakudya pa Thanzi la M'mimba:
Kulimbikitsa Kuyenda kwa Matumbo Nthawi Zonse:Kupeza ulusi wokwanira m'zakudya ndikofunikira kwambiri kuti kugaya chakudya kwanu kuyende bwino. Kodi kumachita bwanji zimenezi? Ulusi umawonjezera mphamvu zina ku ndowe yanu, zomwe zimapangitsa kuti ikhale yolimba komanso yosavuta kudutsa m'matumbo. Mwanjira ina, imapatsa ndowe yanu mphamvu kuti ituluke popanda vuto lililonse.
Kupewa ndi Kuchepetsa Kudzimbidwa:Palibe amene amakonda kumva kuti ali ndi nkhawa, ndipo apa ndi pomwe ulusi wothira zakudya umathandiza. Kafukufuku akusonyeza kuti kusadya ulusi wokwanira kungakupangitseni kukhala ndi vuto la kudzimbidwa. Koma musachite mantha! Mwa kuwonjezera ulusi womwe mumadya, mutha kuchepetsa zizindikiro zosasangalatsa za kudzimbidwa ndikuyambiranso kuyenda. Chifukwa chake, kumbukirani kudya zakudya zokhala ndi ulusi wambiri kuti zinthu ziziyenda mwachibadwa.
Kusunga Microbiota Yabwino ya M'mimba:Nayi mfundo yosangalatsa: ulusi wa zakudya umagwira ntchito ngati ngwazi ya microbiota ya m'matumbo anu. Mukuona, umagwira ntchito ngati prebiotic, kutanthauza kuti umapatsa chakudya mabakiteriya abwino omwe amakhala m'matumbo mwanu. Ndipo n'chifukwa chiyani muyenera kusamala ndi mabakiteriyawa? Chifukwa amachita mbali yofunika kwambiri pa thanzi lanu lonse. Amathandiza kuswa chakudya, kupanga michere yofunika, kulimbitsa chitetezo chanu cha mthupi, komanso kukonza mtima wanu. Chifukwa chake, mukadya ulusi wokwanira, mukupatsa mabakiteriya opindulitsa awa mphamvu zomwe amafunikira kuti matumbo anu akhale olimba.
Kuchepetsa Chiwopsezo cha Matenda Osiyanasiyana:Matenda osiyanasiyana, omwe amakhudza kupangika kwa matumba m'matumbo, si osangalatsa konse. Koma tangoganizani? Zakudya zokhala ndi ulusi wambiri zitha kukuthandizaninso. Kafukufuku wasonyeza kuti anthu omwe amadya ulusi wambiri ali ndi chiopsezo chochepa chotenga vutoli. Chifukwa chake, musaiwale kuphatikiza zakudya zokhala ndi ulusi wambiri muzakudya zanu kuti muchepetse matumba amenewo ndikusunga m'matumbo anu osangalala komanso athanzi.
Maumboni:
(1) Mozaffarian D, Hao T, Rimm EB, ndi ena. Kusintha kwa Zakudya ndi Moyo ndi Kulemera Kwambiri kwa Akazi ndi Amuna. N Engl J Med. 2011;364(25):2392-2404. doi:10.1056/NEJMoa1014296
(2) McRorie JW Jr. Njira yochokera ku umboni wokhudza zowonjezera za ulusi ndi ubwino wathanzi wofunikira kuchipatala, gawo 1: zomwe muyenera kuyang'ana komanso momwe mungapangire chithandizo chogwira mtima cha ulusi. Nutr Today. 2015;50(2):82-89. doi:10.1097/NT.00000000000000080
(3) Mäkivuokko H, Tiihonen K, Kettunen H, Saarinen M, Pajari AM, Mykkänen H. Zotsatira za β-glucan pa index ya glycemic ndi insulini. Eur J Clin Nutr. 2007;61(6):779-785. doi:10.1038/sj.ejcn.1602575
4. Kusamalira Ulusi ndi Kulemera kwa Zakudya:
Kulimbikitsa Kukhuta ndi Kuchepetsa Njala:Kudya zakudya zokhala ndi ulusi wambiri kungakuthandizeni kukhala okhutira ndikuchepetsa mwayi wodya mopitirira muyeso. Kodi zimagwira ntchito bwanji? Mukadya zakudya zokhala ndi ulusi wambiri, zimayamwa madzi ndikufalikira m'mimba mwanu, zomwe zimapangitsa kuti mukhale okhuta. Zotsatira zake, simungakhale ndi njala yokwanira yomwe nthawi zambiri imabweretsa kudya zakudya zosafunikira kapena kudya mopitirira muyeso. Chifukwa chake, ngati mukufuna kuchepetsa thupi lanu, kuphatikiza zakudya zokhala ndi ulusi wambiri m'zakudya zanu kungakhale njira yosavuta koma yothandiza.
Kumwa Ma calorie Moyenera ndi Kuchepetsa Kunenepa:Kodi mukudziwa kuti ulusi wa zakudya uli ndi gawo lofunika pakuwongolera kuyamwa kwa ma calories? Nzoona! Mukadya ulusi, umachepetsa kugaya chakudya ndi kuyamwa kwa ma macronutrients, kuphatikizapo chakudya ndi mafuta. Njira imeneyi imalola thupi lanu kugwiritsa ntchito bwino michereyi ndikuletsa kukwera kwa shuga m'magazi. Mwa kuwongolera liwiro lomwe ma calories awa amayamwa, ulusi wa zakudya ungathandize kuchepetsa kulemera komanso ngakhale kupewa kunenepa kwambiri. Chifukwa chake, ganizirani ulusi ngati mnzanu wothandiza paulendo wanu wopita ku kulemera kwathanzi.
Zakudya ndi kapangidwe ka thupi:Mukufuna kukhala ndi thupi lokongola? Kafukufuku wasonyeza kuti zakudya zokhala ndi ulusi wambiri zimagwirizanitsidwa ndi kulemera kochepa kwa thupi, index ya kulemera kwa thupi (BMI), ndi kuchuluka kwa mafuta m'thupi. Mwachidule, anthu omwe amadya ulusi wambiri nthawi zambiri amakhala ndi zakudya zabwino m'thupi. Chifukwa chimodzi cha izi chingakhale chakuti zakudya zokhala ndi ulusi wambiri nthawi zambiri zimakhala ndi ma calorie ochepa, zomwe zikutanthauza kuti mutha kudya chakudya chochuluka ndi ma calories ofanana. Izi zingapangitse kuti mukhale okhutira popanda kudya ma calories ambiri. Chifukwa chake, ngati mukufuna kukhala ndi thupi labwino, kupanga ulusi kukhala gawo la zakudya zanu nthawi zonse kungakhale njira yanzeru.
Maumboni:
Slavin JL. Zakudya ndi Ulusi wa Thupi. Zakudya. 2005;21(3):411-418. doi:10.1016/j.nut.2004.08.018
Ludwig DS, Pereira MA, Kroenke CH, ndi ena. Zakudya Zopatsa Ululu, Kulemera Kwambiri, ndi Zinthu Zoopsa pa Matenda a Mtima mwa Achinyamata. JAMA. 1999;282(16):1539-1546. doi:10.1001/jama.282.16.1539
Pereira MA, O'Reilly EJ, Augustsson K, ndi ena. Zakudya ndi Chiwopsezo cha Matenda a Mtima wa Coronary: Ntchito Yophatikizana ya Maphunziro a Gulu. Arch Intern Med. 2004;164(4):370-376. doi:10.1001/archinte.164.4.370
5. Kupewa Matenda Osatha:
Thanzi la Mtima:Ponena za kuteteza thanzi lathu la mtima, ulusi wa zakudya umaonekera ngati ngwazi yosayamikirika. Zakudya zokhala ndi ulusi wambiri, monga tirigu wonse, zipatso, ndi ndiwo zamasamba, zawonetsedwa kuti zimachepetsa kwambiri chiopsezo cha matenda a mtima, kuphatikizapo matenda a mtima ndi sitiroko. Kafukufuku wasonyeza kuti anthu omwe amadya ulusi wambiri amakhala ndi cholesterol yoyipa (LDL) ndi triglycerides yochepa pomwe akuwonjezeka kuchuluka kwa cholesterol yabwino (HDL). Kuphatikiza kwamphamvu kumeneku kumathandiza kusunga mafuta m'magazi abwino ndikuchepetsa mwayi wokhala ndi matenda okhudzana ndi mtima. Ndipotu, kusanthula kwathunthu kwa kafukufuku wowonera kunatsimikiza kuti pakukula kulikonse kwa magalamu 7 a ulusi wazakudya, chiopsezo cha matenda a mtima chimachepa ndi 9% (1).
Kusamalira ndi Kupewa Matenda a Shuga:Kulamulira kuchuluka kwa shuga m'magazi ndi kusamalira matenda a shuga kungakhudzidwe kwambiri ndi zakudya zomwe timasankha, ndipo ulusi wazakudya umagwira ntchito yofunika kwambiri pankhaniyi. Kafukufuku wasonyeza nthawi zonse kuti kudya ulusi wokwanira wazakudya kumakhudzana ndi kuwongolera bwino kwa glycemic control komanso kuchepa kwa insulin resistance, zomwe ndizofunikira kwambiri posamalira matenda a shuga. Kuphatikiza apo, kudya ulusi wambiri wazakudya kwalumikizidwa ndi chiopsezo chocheperako cha matenda a shuga a mtundu wa 2. Kuwunikanso mwadongosolo komanso kusanthula kwa meta kwa kafukufuku kunapeza kuti kuwonjezeka kulikonse kwa magalamu 10 a kudya ulusi tsiku lililonse kunapangitsa kuti chiopsezo chotenga matenda a shuga a mtundu wa 2 chichepe ndi 27%. Mwa kuphatikiza zakudya zokhala ndi ulusi wambiri, monga nyemba, tirigu wonse, ndi ndiwo zamasamba, muzakudya zathu, titha kuchitapo kanthu mwachangu kuti tipewe ndikusamalira matenda a shuga.
Matenda a m'mimba:Kusunga dongosolo la kugaya chakudya labwino ndikofunikira kuti munthu akhale ndi thanzi labwino, ndipo ulusi wazakudya ukhoza kuthandiza kwambiri kuti ligwire bwino ntchito. Zakudya zokhala ndi ulusi wambiri zapezeka kuti zimachepetsa ndikuletsa matenda osiyanasiyana am'mimba, kuphatikizapo matenda a gastroesophageal reflux (GERD) ndi irritable bowel syndrome (IBS). GERD, yomwe imadziwika ndi acid reflux ndi kutentha pamtima, imatha kuthandizidwa mwa kudya zakudya zokhala ndi ulusi wambiri zomwe zimalimbikitsa matumbo kuyenda nthawi zonse ndikuchepetsa chiopsezo cha acid reflux (3). Mofananamo, anthu omwe ali ndi IBS anena kuti apumula ku zizindikiro monga kudzimbidwa ndi kudzimbidwa akamatsatira zakudya zokhala ndi ulusi wambiri. Mwa kusankha tirigu wonse, zipatso, ndi ndiwo zamasamba, tingathandize kukhala ndi dongosolo la kugaya chakudya labwino.
Kupewa Khansa ya M'matumbo:Khansa ya m'matumbo, khansa yachitatu yofala kwambiri padziko lonse lapansi, imatha kupewedwa pang'ono kudzera mu zakudya zomwe zimasankhidwa, ndipo zakudya zokhala ndi ulusi wambiri zimagwira ntchito yofunika kwambiri. Kafukufuku wasonyeza nthawi zonse kuti kudya kwambiri ulusi wochuluka kumagwirizanitsidwa ndi chiopsezo chochepa chotenga khansa ya m'matumbo. Ulusi umagwira ntchito ngati chowonjezera, kuthandiza kulimbikitsa matumbo kuyenda nthawi zonse, kuchepetsa nthawi yoyendera, komanso kuchepetsa zinthu zoopsa m'matumbo. Kuphatikiza apo, zakudya zokhala ndi ulusi wambiri zimakhala ndi michere yofunika komanso ma antioxidants omwe angathandize kuteteza ku kukula kwa maselo a khansa m'matumbo. Mwa kuyika patsogolo kudya tirigu wonse, nyemba, ndi zipatso, anthu amatha kuchepetsa mwachangu chiopsezo chawo cha khansa ya m'matumbo.
Maumboni:
Threapleton DE, Greenwood DC, Evans CE, ndi ena. Kudya ulusi wazakudya ndi chiopsezo cha matenda a mtima: kuwunikanso mwadongosolo ndi kusanthula kwa meta. BMJ. 2013;347:f6879. doi:10.1136/bmj.f6879
Yao B, Fang H, Xu W, ndi ena. Kudya kwa Ulusi wa Zakudya ndi Chiwopsezo cha Matenda a Shuga a Mtundu wa 2: Kusanthula kwa Mlingo-Yankho la Maphunziro Oyembekezera. Eur J Epidemiol. 2014;29(2):79-88. doi:10.1007/s10654-014-9875-9
Nilholm C, Larsson M, Roth B, ndi ena. Moyo Wokhudzana ndi Matenda a Reflux a Gastroesophageal ndi Zomaliza kuchokera ku Mayeso Olowererapo. World J Gastrointest Pharmacol Ther. 2016;7(2):224-237. doi:10.4292/wj**.v7.i2.224
6. Ubwino Wina wa Zakudya Zopatsa Ululu pa Thanzi:
Ponena za kukhala ndi moyo wathanzi, ulusi wazakudya umathandiza kwambiri. Sikuti umathandiza kokha kuti matumbo azigwira ntchito bwino, komanso umatipatsa maubwino ena ambiri azaumoyo omwe ndi ofunikira kwambiri pa thanzi lathu lonse.
Kulamulira Shuga M'magazi:Chimodzi mwa ubwino wodabwitsa wa ulusi wazakudya ndi kuthekera kwake kulamulira kuchuluka kwa shuga m'magazi. Ulusi wosungunuka, womwe umapezeka kwambiri muzakudya monga oats, barele, ndi nyemba, umagwira ntchito ngati chotetezera pochepetsa kuyamwa kwa shuga m'magazi. Njira yochepetsera kugaya chakudya imeneyi imathandiza kupewa kukwera msanga kwa shuga m'magazi, zomwe zimathandiza makamaka kwa anthu omwe ali ndi matenda a shuga kapena omwe ali pachiwopsezo chotenga matendawa. Mwa kuphatikiza zakudya zokhala ndi ulusi wosungunuka muzakudya zathu za tsiku ndi tsiku, monga nyemba, mphodza, ndi tirigu wonse, titha kuyang'anira bwino kuchuluka kwa shuga m'magazi mwathu ndikulimbikitsa thanzi labwino (1).
Kuchepetsa Cholesterol:Pofuna kukhala ndi mtima wathanzi, ulusi wazakudya ukhoza kukhala mnzathu. Mitundu inayake ya ulusi wazakudya, monga ulusi wosungunuka womwe umapezeka mu oats ndi barele, yaphunziridwa kwambiri kuti imachepetsa kuchuluka kwa cholesterol ya LDL, yomwe imadziwika kuti cholesterol "yoyipa". Ulusi wosungunukawu umagwira ntchito pomangirira ku cholesterol m'mimba ndikuletsa kuyamwa kwake, zomwe zimapangitsa kuti cholesterol ichepe komanso kuchepetsa chiopsezo cha matenda a mtima. Mwa kudya zakudya zokhala ndi ulusi wambiri monga tirigu wonse, zipatso, ndi ndiwo zamasamba nthawi zonse, titha kulimbikitsa thanzi la mtima ndikusunga kuchuluka kwa cholesterol yathanzi (2).
Kulimbikitsa Ubwino Wathunthu:Kudya ulusi wokwanira m'zakudya kumagwirizanitsidwa ndi zabwino zambiri zomwe zimathandizira thanzi lathu lonse. Choyamba, kafukufuku wasonyeza kuti anthu omwe amadya ulusi wokwanira amakhala ndi tulo tabwino, zomwe zimapangitsa kuti munthu agone bwino usiku wonse. Kuphatikiza apo, kudya zakudya zokhala ndi ulusi wambiri kwagwirizanitsidwa ndi kuchuluka kwa mphamvu, zomwe zitha kuyambitsidwa ndi kutulutsa mphamvu pang'onopang'ono kuchokera ku zakudya zokhala ndi ulusi wambiri, zomwe zimapangitsa kuti munthu akhale ndi mphamvu tsiku lonse. Kuphatikiza apo, kudya ulusi wokwanira m'zakudya kwagwirizanitsidwa ndi kusinthasintha kwa malingaliro chifukwa cha zotsatira zabwino za ulusi pa thanzi la m'matumbo komanso kupanga serotonin, neurotransmitter yomwe imayang'anira kusinthasintha kwa malingaliro. Mwa kuphatikiza zakudya zosiyanasiyana zokhala ndi ulusi wambiri m'zakudya zathu, monga mtedza, mbewu, ndi tirigu wathunthu, titha kukulitsa thanzi lathu lonse ndikukhala ndi moyo wathanzi (3).
Kugwira Ntchito Kwambiri kwa Chitetezo cha Mthupi:Chitetezo chathu cha mthupi chimadalira kwambiri tizilombo toyambitsa matenda m'matumbo, ndipo ulusi wa zakudya umagwira ntchito yofunika kwambiri popanga ndi kusunga tizilombo toyambitsa matenda m'matumbo. Ulusi umagwira ntchito ngati prebiotic, womwe umagwira ntchito ngati chakudya cha mabakiteriya opindulitsa m'matumbo. Mabakiteriya opindulitsa awa, omwe amadziwikanso kuti ma probiotic, amathandizira chitetezo cha mthupi popanga mamolekyu ofunikira omwe amathandizira chitetezo cha mthupi ku matenda opatsirana. Kusalinganika kwa tizilombo toyambitsa matenda m'matumbo, komwe nthawi zambiri kumachitika chifukwa cha kusowa kwa ulusi wothandiza m'thupi, kungakhudze kwambiri chitetezo cha mthupi ndikuwonjezera chiopsezo cha matenda opatsirana. Mwa kudya zakudya zosiyanasiyana zokhala ndi ulusi wambiri, monga zipatso, ndiwo zamasamba, ndi tirigu wonse, titha kuthandizira tizilombo toyambitsa matenda m'matumbo ndikulimbitsa chitetezo chathu cha mthupi (4).
Maumboni:
Anderson JW, Baird P, Davis RH, ndi ena. Ubwino wa thanzi la ulusi wazakudya. Nutr Rev. 2009;67(4):188-205. doi:10.1111/j.1753-4887.2009.00189.x
Brown L, Rosner B, Willett WW, Sacks FM. Zotsatira za ulusi wa zakudya zomwe zimatsitsa cholesterol: kusanthula kwa meta. Am J Clin Nutr. 1999;69(1):30-42. doi:10.1093/ajcn/69.1.30
Grandner MA, Jackson N, Gerstner JR, Knutson KL. Zizindikiro za tulo zimagwirizanitsidwa ndi kudya zakudya zinazake. J Sleep Res. 2014;23(1):22-34. doi:10.1111/jsr.12084
Vatanen T, Kostic AD, d'Hennezel E, ndi ena. Kusiyanasiyana kwa Microbiome LPS Immunogenicity Kumathandizira Kudziteteza Mwa Anthu. Cell. 2016;165(6):842-853. doi:10.1016/j.cell.2016.04.007
7. Zakudya Zoyenera Kudya Tsiku ndi Tsiku za Ulusi:
Malangizo Onse:Malangizo azakudya m'dziko lonse komanso padziko lonse lapansi amapereka malangizo okhudza kudya ulusi tsiku lililonse, zomwe zimasiyana malinga ndi zaka, kugonana, komanso moyo. Malangizowa ndi ofunikira kwambiri pomvetsetsa kufunika kophatikiza ulusi muzakudya muzakudya zathu za tsiku ndi tsiku.
Malangizo Okhudzana ndi Zaka:
Ana, achinyamata, akuluakulu, ndi okalamba ali ndi zosowa zosiyanasiyana za ulusi wazakudya. Ndikofunikira kusintha momwe timadyera ulusi kutengera zaka zathu kuti tikhale ndi thanzi labwino komanso moyo wabwino. Apa, tifufuza malangizo enieni a gulu lililonse la zaka.
Ana:Ana azaka zapakati pa 1 ndi 3 amafunika pafupifupi magalamu 19 a ulusi patsiku, pomwe ana azaka zapakati pa 4 ndi 8 amafunika ochulukirapo pang'ono pa magalamu 25 patsiku. Kwa ana azaka zapakati pa 9 ndi 13, kudya tsiku lililonse kwa anyamata ndi magalamu 26 ndi magalamu 22 kwa atsikana. Kudya ulusi wambiri kwa ana kumatha kuchitika pophatikiza tirigu wonse, zipatso, ndi ndiwo zamasamba muzakudya zawo. Zakudya zokhwasula-khwasula monga maapulo, kaloti, ndi ma crackers ambiri zimatha kukhala magwero abwino a ulusi wazakudya kwa ana.
Achinyamata:Achinyamata azaka zapakati pa 14 ndi 18 amafunikira ulusi wambiri pang'ono. Anyamata azaka izi ayenera kukhala ndi magalamu 38 a ulusi patsiku, pomwe atsikana amafunika magalamu 26. Kulimbikitsa achinyamata kudya zakudya zokhala ndi ulusi wambiri monga buledi wa tirigu wonse, oatmeal, nyemba, ndi zipatso ndi ndiwo zamasamba zosiyanasiyana kungathandize kukwaniritsa zosowa zawo za ulusi.
Akuluakulu:Malangizo a kudya ulusi wazakudya kwa akuluakulu ndi pafupifupi magalamu 25 kwa akazi ndi magalamu 38 kwa amuna. Akuluakulu amatha kuphatikiza ulusi muzakudya zawo mosavuta posankha buledi wa tirigu wonse, mpunga wofiirira, quinoa, nyemba, mphodza, ndi zipatso ndi ndiwo zamasamba zambiri. Ma smoothies opangidwa ndi ndiwo zamasamba zipatso, mtedza, ndi mbewu angakhalenso njira yokoma komanso yosavuta yowonjezera ulusi muzakudya za tsiku ndi tsiku.
Akuluakulu:Pamene tikukalamba, zosowa zathu za ulusi zimasintha. Akuluakulu azaka zopitilira 50 ayenera kukhala ndi magalamu 21 a ulusi kwa akazi ndi magalamu 30 kwa amuna. Zakudya zokhala ndi ulusi wambiri monga chimanga cha bran, prunes, flaxseeds, ndi ma avocado zingathandize okalamba kukwaniritsa zosowa zawo za ulusi.
Ndikofunikira kudziwa kuti malangizo awa ndi malangizo wamba ndipo zofunikira za munthu aliyense zimatha kusiyana malinga ndi matenda ake komanso momwe zinthu zilili payekha. Kufunsa katswiri wazachipatala kapena katswiri wovomerezeka wazakudya kungapereke malangizo omwe amagwirizana ndi zosowa ndi zolinga za munthu payekha.
Maumboni:
Ogwirizana ndi Zakudya a GBD 2017. Zotsatira za thanzi la zoopsa pazakudya m'maiko 195, 1990–2017: kusanthula mwadongosolo kwa Global Burden of Disease Study 2017. The Lancet, Voliyumu 393, Nkhani 10184, 1958 - 1972.
USDA. (nd). Ulusi wa Zakudya. Wochokera ku https://www.nal.usda.gov/fnic/dietary-fiber
8. Kuphatikiza Ulusi Wambiri wa Zakudya mu Zakudya:
Kusankha Zakudya Zokhala ndi Ulusi Wambiri:Kuphatikiza zakudya zosiyanasiyana zokhala ndi ulusi wambiri muzakudya zathu za tsiku ndi tsiku ndikofunikira kwambiri kuti tikhale ndi thanzi labwino. Mwamwayi, pali njira zambiri zoti musankhe. Zipatso monga maapulo, mapeyala, ndi zipatso sizokoma zokha komanso zimakhala ndi ulusi wambiri. Ndiwo zamasamba monga broccoli, kaloti, ndi sipinachi zimaperekanso ulusi wambiri muzakudya. Ponena za tirigu, kusankha tirigu wonse monga quinoa, oats, ndi mpunga wofiirira ndi njira yabwino kwambiri yowonjezera kudya kwathu ulusi. Mbeu monga lentils, nyemba, ndi nandolo zimakhalanso ndi ulusi wambiri. Pomaliza, mtedza monga amondi ndi walnuts ukhoza kukhala chakudya chosangalatsa komanso chodzaza ndi ulusi wambiri.
Zitsanzo za ulusi wachilengedwe wazakudyakuphatikizapo zakudya monga ndiwo zamasamba, tirigu wonse, zipatso, chimanga, chimanga chophwanyika, ndi ufa. Ulusi uwu umaonedwa kuti ndi "wopanda vuto" chifukwa suchotsedwa mu chakudya. Zakudya zomwe zili ndi ulusi uwu zawonetsedwa kuti ndi zothandiza, ndipo opanga safunika kuwonetsa kuti zili ndi zotsatira zabwino pa thanzi la anthu.
Kuwonjezera pa ulusi wachilengedwe wazakudya,FDA imazindikira chakudya chopangidwa ndi anthu chosiyana kapena chopangidwa chomwe sichingagayidwe ngati ulusi wazakudya:
Beta-glucan
Ulusi wosungunuka
Zipolopolo za Lycoris
Selosi
Guar chingamu
Pectin
Chingamu cha nyemba cha locust
Hydroxypropylmethylcellulose
Kuphatikiza apo, FDA imagawa chakudya chopanda kugaya chakudya ichi kukhala ulusi wazakudya:
Ulusi wosakanikirana wa khoma la selo la zomera (monga ulusi wa nzimbe ndi ulusi wa apulo)
Arabinoxylan
Alginate
Inulin ndi fructans za mtundu wa inulin
Amylose yapamwamba (RS2)
Galacto-oligosaccharides
Polydextrose
Wosagonjetsedwa ndi maltodextrin/dextrin
RS4 yolumikizidwa ndi phosphorylated
Glucomannan
Chiarabu cha Gum
Malangizo Othandiza Owonjezera Kudya kwa Ulusi:Kuonjezera kudya kwathu ulusi kungatheke kudzera mu njira zothandiza zomwe zimagwirizana mosavuta ndi zochita zathu za tsiku ndi tsiku. Kukonzekera chakudya ndi njira yothandiza yomwe imaphatikizapo kuphatikiza mwadala zakudya zokhala ndi ulusi wambiri muzakudya zathu. Mwa kuphatikiza zipatso zosiyanasiyana, ndiwo zamasamba, ndi tirigu wonse mu mapulani athu azakudya, titha kuwonjezera mosavuta kudya kwathu ulusi wambiri. Njira ina yothandiza ndikusintha maphikidwe, komwe tingawonjezere zosakaniza zokhala ndi ulusi wambiri muzakudya zomwe timakonda. Mwachitsanzo, kuwonjezera mphodza kapena nyemba mu supu kapena saladi kungawonjezere kwambiri ulusi wawo. Kusankha mitundu yonse ya tirigu monga buledi, pasitala, ndi chimanga ndikofunikiranso chifukwa izi zimakhala ndi ulusi wambiri poyerekeza ndi tirigu woyengedwa. Kuphatikiza apo, kusankha zokhwasula-khwasula zabwino monga ndiwo zamasamba zosaphika, njira yosakanikirana, kapena zipatso zonse kungathandize kwambiri kukwaniritsa zolinga zathu za tsiku ndi tsiku za ulusi.
Mavuto ndi Mayankho Omwe Angakhalepo:Ngakhale kuti kuwonjezera zakudya zathu zokhala ndi ulusi wambiri m'zakudya kumathandiza kwambiri, pakhoza kukhala zovuta zina zomwe zingatilepheretse kupita patsogolo. Limodzi mwa mavutowa ndi kukonda zakudya zomwe timakonda komanso malingaliro olakwika akuti zakudya zokhala ndi ulusi wambiri ndi zopanda pake kapena zosakoma. Kuti tithetse vutoli, titha kufufuza njira zosiyanasiyana zophikira, zonunkhira, ndi zitsamba kuti tiwonjezere kukoma kwa zakudya zokhala ndi ulusi wambiri. Mwa kuyesa maphikidwe osiyanasiyana ndikupeza njira zosangalatsa zophatikizira ulusi muzakudya zathu, tingapangitse kuti njirayi ikhale yokongola komanso yokoma kwambiri.
Vuto lina lomwe anthu ena angakumane nalo akamayesa kuwonjezera ulusi wawo m'mimba ndi kusamva bwino m'mimba. Zizindikiro monga kudzimbidwa, mpweya, kapena kudzimbidwa zimatha kuchitika. Chofunika kwambiri pothana ndi mavutowa ndikuwonjezera pang'onopang'ono ulusi womwe umapezeka m'mimba ndikuonetsetsa kuti madzi okwanira akumwa madzi ambiri. Madzi amathandiza pakugaya chakudya ndipo amathandiza kupewa kudzimbidwa. Kuchita masewera olimbitsa thupi nthawi zonse kungathandizenso kuti matumbo aziyenda bwino. Poyambira ndi ulusi wochepa ndikuwonjezera pang'onopang'ono pakapita nthawi, matupi athu amatha kuzolowera kuchuluka kwa ulusi womwe umapezeka m'mimba, zomwe zimachepetsa mwayi woti matumbo azivutika nawo.
Maumboni:
Slavin JL. Udindo wa American Dietetic Association: Zotsatira za thanzi la ulusi wazakudya. J Am Diet Assoc. 2008. Dec;108(12):1716-31. doi: 10.1016/j.jada.2008.09.014. PMID: 19027403.
Dipatimenti ya Ulimi ku US, Utumiki Wofufuza za Ulimi. (2020). National Nutrient Database for Standard Reference Legacy Release. Yatengedwa kuchokera ku https://fdc.nal.usda.gov/
Chai, S.-C., Hooshmand, S., Saadat, RL, Payton, ME, Brummel-Smith, K., Arjmandi, BH (2012). Apulo ya tsiku ndi tsiku motsutsana ndi plum youma: zotsatira pa zoopsa za matenda a mtima mwa akazi omwe atsala pang'ono kusamba. Journal of the Academy of Nutrition and Dietetics, 112(8), 1158-1168. doi: 10.1016/j.jand.2012.04.020. PMID: 22709704.
9. Mapeto:
Nkhaniyi yafotokoza kufunika kwa ulusi wazakudya posunga moyo wathanzi, kuchepetsa kunenepa, kupewa matenda osatha, komanso kulimbikitsa thanzi labwino.
Kumvetsetsa kufunika kwa ulusi wazakudya kungathandize kudziwitsa anthu za mfundo ndi njira zoyendetsera thanzi la anthu zomwe cholinga chake ndi kukonza zakudya ndikuchepetsa matenda osatha. Kafukufuku wowonjezereka akufunika kuti afufuze njira zomwe ulusi wazakudya umathandizira pa thanzi. Kuphatikiza apo, kupeza njira zowongolera kudya ulusi wazakudya, makamaka kwa anthu omwe sadya kwambiri, kuyenera kukhala cholinga chachikulu cha kafukufuku wamtsogolo.
Pomaliza, umboni womwe waperekedwa m'nkhani ino ukuwonetsa ntchito yofunika kwambiri ya ulusi wazakudya pakulimbikitsa mbali zosiyanasiyana za thanzi la anthu. Kuyambira thanzi la m'mimba mpaka kupewa matenda osatha komanso kuchepetsa kulemera, ubwino wa ulusi wazakudya ndi waukulu. Mwa kuphatikiza zakudya zokhala ndi ulusi wambiri muzakudya zathu ndikukwaniritsa zomwe munthu amalangizidwa kuti azidya tsiku ndi tsiku, anthu amatha kuthandiza kwambiri pa thanzi lawo lonse ndikuwonjezera moyo wawo.
Nthawi yotumizira: Novembala-23-2023
