Iri nri tupu ụra na oke ibu

Iri nri tupu ụra na oke ibu

Iri nri tupu ị lakpuo ụra bụ isiokwu na-akpata arụmụka, dịka echiche a na-ahụkarị bụ na anyị kwesịrị izere iri nri n'oge, n'ihi na ọ nwere ike ime ka ibu ibu. Echiche a bụ n'ihi echiche ahụ na ahụ enweghị oge iji gbarie nri tupu ị lakpuo ụra, nke nwere ike ịpụta na kama iji ya dị ka ume a na-echekwa ya dị ka abụba, Live Science kọrọ.

belatara metabolism

Mgbe ị na-ehi ụra, metabolism gị nwere ike belata 10% ruo 15% na-erughị awa ị na-eteta, ka ọkà mmụta nri Dr. Melissa Burst, onye na-ekwuchitere Academy of Nutrition and Nutritional Sciences kwuru. Iji nyere ahụ́ aka ịgbari nri, i nwere ike ịkwụsị iri ya awa abụọ ma ọ bụ atọ tupu ị lakpuo ụra, hụkwa na e riela nri ga-ezuru ya n’ụbọchị nakwa na obi na-eju onye ahụ afọ na afọ ojuju.”

mgbaze

Mana dị ka Sine Svanfeldt, onye na-ahụ maka nri na-eri nri aha, si kwuo, “Mgbe anyị na-eri nri, ahụ anyị na-agbari ma na-enweta ume na nri sitere n'ihe oriri,” yabụ iri nnukwu nri tupu ị lakpuo ụra nwere ike ime ka afọ na-agbakasị ahụ, yana igbochi mgbaka okirikiri nke ahụ. na-emetụta ụra anyị.”

Ọnụọgụ na ụdị

Ihe niile dabere n'ụdị na ọnụọgụ nri ndị a na-eri tupu ị lakpuo ụra ma a bịa n'ihe gbasara ibu ibu, Svanfeldt na-akọwa, na-akọwa na ahụ "na-enweta ibu karịa mgbe a na-eri ọtụtụ calorie karịa ọkụ ruo oge ụfọdụ. Ọbụna n'oge ụra, a na-ere calorie ọkụ, nke a na-agbanwe ghọọ ike nke na-akwado akụkụ ahụ, ọrụ na anụ ahụ, n'agbanyeghị na ahụ na-ere ọkụ ugboro ugboro mgbe anyị mụrụ anya ma na-arụ ọrụ. "

"Ọ bụghị naanị mgbe ị na-eri nri, mana ole na ụdị nri," ka Svanfeldt na-ekwu. "Nri nri na-eghe na eghe na iribiga nri ókè ma ọ bụ ngwa ngwa nwere ike ime ka afọ na-ewe iwe yana reflux acid." "

Ọ gbakwụnyere na ibu ibu site na iri nri tupu ị lakpuo ụra nwere ike ịbụ n'ihi na ụfọdụ ndị na-eri nri ndị na-edozi ahụ na-adịghị ahụkebe n'ime abalị, nke nwere ike ibute ịba ụba ume na oke ibu, dịka nchọpụta e bipụtara na Nutrition Reviews. Nnyocha ụfọdụ na-egosi na iri nri n'oge mgbe nile nwere ike ibute ọbara mgbali elu, cholesterol, na ibu ibu. Ma ọdịdị ahụ dị iche na ibe ya na nke ọ bụla na-arụ ọrụ n'ụzọ pụrụ iche.

Carbohydrates na shuga

Nchọpụta e mere, bụ́ nke e bipụtara n’akwụkwọ akụkọ bụ́ Obesity, gosiri na ndị na-eri nri buru ibu n’oge ha na-ehi ụra na-emekarị ka ha ghara iri nri ụtụtụ n’ihi na ha ka na-eju afọ, nakwa na ha nwekwara ike ibu ibu. Dị ka Burst si kwuo, "Iri nri nwere carbohydrate n'oge ụra nwere ike ime ka ahụ chekwaa ya dị ka abụba karịa ka mmanụ ọkụ ozugbo," n'ihi na insulin spikes, na-egosi ahụ na-echekwa abụba maka nchekwa ike. Burst na-akọwa na ihe kacha njọ ị na-eri n'oge tupu ị lakpuo ụra bụ nri ọ bụla nwere nnukwu shuga ma ọ bụ abụba, nke nwere otu mmetụta ahụ na ọkwa insulin.

adabara nhọrọ

Burst na-ekwu na ọ dịghị ihe na-adịghị mma ọ ga-esi na ya pụta ma ọ bụrụhaala na onye ahụ na-eri nri kwesịrị ekwesị tupu ị lakpuo ụra, na-ekwusi ike na "iri nri buru ibu na nso nso ụra nwere ike ịkpata ụra siri ike."

"Ọ bụrụ na ị na-eri nri tupu ị lakpuo ụra, họrọ obere nri na mgbede nke nwere ụfọdụ eriri na protein dị ka apụl na 1-2 tablespoons nke peanut butter," Burst na-agbakwụnye. Fiber na-enyere aka belata ịrị elu nke glucose mgbe o risịrị nri, na protein na-enyere aka n'ịrụzi akwara na mgbake.

ụra àgwà

"Ozugbo oge ịlanarị ụra, ọ bụghị ihe dị mma iri nri ọ bụla n'ihi na ụda nke circadian gị ga-abụ, n'ezie, na-emechi usoro nri nri gị n'otu abalị," ka ọkachamara n'ọrịa akwara ozi, ọkà n'akparamàgwà mmadụ na ọkachamara ụra Dr. Lindsey Browning na-ekwu. Nke a pụtara na iri nri mgbe ahụ gị chere na ị kwesịrị ịrahụ ụra anaghị enyere gị aka ma nwee ike ibute nsogbu mgbari nri na nsogbu ihi ụra. Echiche Browning yiri ka ọ bụ ihe akaebe sayensị kwadoro, gụnyere nsonaazụ nke ọmụmụ 2020 nke e bipụtara na International Journal of Environmental Research and Public Health.

Nnyocha ahụ chọpụtara na oge a na-eri nri nwere ike inwe mmetụta dị ukwuu na usoro ụra. Nnyocha ahụ nyochara data ndị sonyere sitere na ụmụ akwụkwọ kọleji na oge nri mgbede, bụ nke edobere n'ime awa atọ nke ụra, wee kwubie na iri nri emechara bụ "ihe nwere ike ibute ụra abalị na ụra adịghị mma."

"Egwuregwu circadian na-emetụta usoro nri nri, site na ịchịkwa mmepụta nke enzymes digestive, nke bụ ọrụ dị mkpa," Browning na-ekwu. Nke pụtara na ahụ adịghị njikere ịgbari nri n'abalị mgbe ọ chere na ọ kwesịrị ịrahụ ụra."

Ọ na-akọwa na “iri nri n’oge, ma ọ bụ ọbụna n’abalị, nwere ike ịkpata ọgba aghara n’ọgwụ nke circadian, n’ihi na ahụ́ ga-eche na o kwesịrị ịmụrụ anya, n’ihi ya, ọ pụrụ isiri mmadụ ike ihi ụra. Ka ọ dị ugbu a, ọ bụrụ na agụụ na-agụ mmadụ lakpuo ụra, o nwere ike ime mgbalị ịrahụ ụra n’ihi na ahụ́ agaghị eru ya ala n’ihi na agụụ na-agụ ya. Ọ bụrụ na mmadụ erie ihe nke ukwuu n’oge [mbubreyo, ozugbo ọ lakpuo ụra], ọ pụrụ inwe ahụ mgbakasị ahụ ma gbalịsie ike ihi ụra nke ọma.”

Oat na ngwaahịa mmiri ara ehi

Ọ bụ ezie na ndị ọkachamara anaghị ekweta na iri nri tupu ị lakpuo ụra bụ ihe ọjọọ ma ọ bụ ihe dị mma, ekwesịrị ịmara na e nwere ọtụtụ ihe oriri ndị nwere ike inyere gị aka ihi ụra n'ihi na ha nwere ụfọdụ ogige ndị na-akwalite ụra, nri nri, na antioxidants. dị ka azụ nwere abụba dị ka salmon bara ụba, na Omega-3 na vitamin D, nri abụọ na-edozi serotonin obi ụtọ, nke na-ahụkwa maka ịgbatị ụra nke ọma. Oat nwere amino acid tryptophan, nke na-enye aka na ụzọ melatonin ma na-akwalite ụra nke ọma. Nri nwere calcium na magnesium, dị ka ngwaahịa mmiri ara ehi, nwekwara ike ịkwalite ụra.

Browning na-ekwu, "Inwe obere nri nri abalị nke nwere obere efere oatmeal ga-enye carbohydrates dị mgbagwoju anya, nke pụtara ike na-ewepụta ngwa ngwa n'ime abalị, na ngwaahịa mmiri ara ehi nwere tryptophan, nke na-akwalite mmepụta nke hormone ụra," Browning na-ekwu.

Sanwichi nke Turkey

Browning na-agbakwụnye na "nri nri ọzọ dị mma maka ụra ụra bụ Sanwichi toki nwere achịcha na-acha aja aja, [ọ nwere ike ime ka ụra dịkwuo mma] n'ihi na toki nwekwara tryptophan dị elu," na-atụ aro izere nri ọ bụla nwere abụba tupu ị lakpuo ụra n'ihi na ọ ga-esiri ha ike mgbari na na-ebute nri mgbakasị ahụ, na iri nri ndị nwere shuga tupu ị lakpuo ụra ga-eme ka ume dị ngwa ngwa, na-eme ka mmadụ na-amụba anya kama inyere ya aka izu ike.