Zakumwa XNUMX zapamwamba zomwe zimakupangitsani kukalamba

Zakumwa XNUMX zapamwamba zomwe zimakupangitsani kukalamba

Sayansi sinapeze njira yothetsera ukalamba ndi mavuto ake, koma ofufuza akuti ndizotheka kuchedwetsa ndikuletsa kukalamba. Malinga ndi zomwe zidasindikizidwa ndi Eat This Not That, akatswiri a kadyedwe apeza kuti zizolowezi zina zofala monga kusagona mokwanira, kupsinjika nthawi zonse, kuyang'ana pakompyuta komanso kudya zakudya zomwe zakonzedwa kungayambitse kukalamba mwachangu kwa thupi la munthu.

Akatswiri amalangiza kupewa zakudya ndi zakumwa zina zomwe zimabweretsa mavuto ambiri azaumoyo ndi ukalamba. Eat This Not That anagwira mawu katswiri wodziwa za kadyedwe Amy Goodson, wolemba The Sports Nutrition Playbook, ponena kuti zakumwa zina zodziwika bwino zimathandizira kukalamba mwachangu, motere:

1. Zakumwa zoziziritsa kukhosi

Si chinsinsi kuti zakumwa zozizilitsa kukhosi zimakhala ndi shuga. Zitini za zakumwa zozizilitsa kukhosi zimakhala ndi shuga wambiri poyerekeza ndi kuchuluka komwe a FDA amalimbikitsa, komwe kuyenera kukhala kosapitilira 50 magalamu a shuga wowonjezera patsiku.

"Zakumwa zokhala ndi shuga wambiri komanso zopatsa thanzi zochepa kapena zopanda zakudya nthawi zambiri zimawonjezera ma calorie ambiri ndipo pamapeto pake zimatha kunenepa pakapita nthawi," akutero Goodson.

2. Tiyi wakumaloko

Chakumwa cha tiyi chotsekemera ndi chamadzimadzi chomwe chili ndi shuga wambiri ndipo chilibe michere yonse. Goodson akusonyeza kuti kumwa tiyi wotsekemera wambiri kungayambitse kunenepa, monganso zakumwa zoziziritsa kukhosi.

"Pamene kulemera kumawonjezeka, chiopsezo cha matenda aakulu monga matenda a mtima, matenda a shuga a 2, metabolic syndrome ndi ena amawonjezeka," akufotokoza Goodson.

Ananenanso kuti matenda amtunduwu amatha kukalamba msanga. Malingana ndi bungwe la United States Centers for Disease Control and Prevention (CDC), matenda a mtima ndi shuga ndi zina mwa zomwe zimayambitsa imfa ku America, kungotchula zochepa chabe.

3. Madzi a zipatso zam'chitini

Goodson akuti timadziti tazipatso zamzitini siathanzi chifukwa nthawi zambiri sapangidwa kuchokera ku timadziti tosindikizidwa kapena kuchokera kuzinthu zachilengedwe, akufotokoza kuti mitundu ya timadziti tazipatso zamzitini imatha kuyambitsa kukalamba msanga kapena kuthamanga mwachangu chifukwa imakhala ndi zoteteza, mitundu yopangira komanso shuga wambiri. M'nkhaniyi, akulangizidwa kuti asamadye madzi atsopano komanso athanzi.

Zakumwa zopatsa thanzi

Ndipo goodson ali ndi uthenga wabwino kuti pali zakumwa zambiri zomwe mungapeze zomwe sizingakupangitseni kukula mwachangu komanso zimapatsa thupi lanu mlingo woyenera wa zakudya zina zomwe zimafunikira.

"Cholinga chake ndikukhala ndi zakumwa zomwe zimateteza thupi ku kutaya madzi m'thupi ndi ubwino wa zopatsa mphamvu zochepa kapena zopanda mphamvu, monga madzi ndi madzi otsekemera, kapena zakumwa zomwe zimapereka zopatsa mphamvu zochepa zokhala ndi zakudya zopindulitsa monga mkaka, timadziti ta mapuloteni, madzi a makangaza; etc.," adatero Goodson.

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