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Zaumoyo Ubwino Ubwino oi-Neha Ghosh Wolemba Neha Ghosh pa February 10, 2020 Aliyense amakonda kudya zakudya zopanda pake, makamaka ana omwe alibe mphamvu yolimbana ndi mayeserowo. Kafukufuku adawonetsa kuti ana omwe amawonera zotsatsa za zakudya zopanda thanzi amawonjezera chiopsezo chawo posankha zakudya zosayenera, zomwe amapanga pasanathe mphindi 30 atangotsatsa zotsatsa [1] .
Ndiye kodi chakudya chopatsa thanzi ndi chiyani? Mawu oti 'zopanda pake' amatanthauza chinthu chomwe ndi zinyalala ndi zinyalala. Zowona, zakudya zopanda thanzi zilibe michere komanso yopanda thanzi, yomwe imatha kukhala ndi zovuta m'thupi, mosasamala kanthu kuti mumakhala nayo kamodzi kapena mwina tsiku lililonse.
Kudya pafupipafupi zakudya monga burger, pizza, sangweji ndi mitanda yomwe nthawi zambiri imakhala ndi zinthu zovulaza monga shuga, mafuta a mgwalangwa, manyuchi a chimanga a fructose, ufa woyera, zotsekemera zopangira, mafuta opitilira muyeso, ndi monosodium glutamate (MSG), kungotchulapo ochepa kumawonjezera ngozi ya kunenepa kwambiri, matenda amtima, khansa ndi zina zambiri.
Zoyipa Zakudya Zamadzimadzi
1. Zimayambitsa zovuta kukumbukira
Kudya zakudya zopanda pake kungasokoneze kukumbukira kwanu. Kudya kwambiri mafuta ndi shuga wambiri zakudya kumachepetsa liwiro la kuphunzira, kukumbukira ndi chidwi. Kugwiritsa ntchito mopitirira muyeso zakudya zomwe zili ndi mafuta ambiri komanso shuga kumasintha mbali zamaubongo zomwe zimayang'anira kuphunzira, kukumbukira ndi mphotho [ziwiri] .
2. Kumachepetsa njala
Kudya mopitilira muyeso zakudya zokazinga ndi zokazinga kumatha kutumiza maubongo osiyanasiyana muubongo, zomwe zimapangitsa kuti zikhale zovuta kuthana ndi njala yanu komanso kukhuta. Kudya zakudya zopanda pake kumalepheretsa thupi lanu kukhala ndi zakudya zofunikira ndikupha chilakolako chanu mwa kusunga mimba yanu kwa nthawi yayitali. Izi zimachepetsa kumwa zakudya zabwino [3] .
3. Zitha kuyambitsa kukhumudwa
Kudya zakudya zachangu kumasintha zomwe zimachitika muubongo, zomwe zitha kubweretsa zizindikiritso zomwe zimalephera kuthana ndi kupsinjika, motero zimakupangitsani kukhumudwa. Kafukufuku adawonetsa kuti anthu omwe amadya zakudya zosakira ndi zakudya zopangidwa ali pachiwopsezo chowonjezeka cha kukhumudwa poyerekeza ndi omwe amadya zakudya zosafulumira [4] .
4. Kuchulukitsa chiopsezo cha khansa
Kafukufuku wofalitsidwa mu Asia Pacific Journal of Cancer Prevention adawonetsa kuyanjana pakati pa kudya mwachangu ndi chiopsezo cha khansa ya m'matumbo. Zotsatira za kafukufukuyu zidawonetsa kuti kudya zakudya zothamanga monga falafel, tchipisi ta mbatata ndi tchipisi ta chimanga zimalumikizidwa ndi chiopsezo chowonjezeka cha khansa ya m'matumbo. Kafukufukuyu ananenanso kuti kudya kamodzi kapena kawiri kapena kupitirira kasanu ka mbatata yokazinga sabata imodzi kapena kudya masangweji awiri kapena atatu a masangweji a nkhuku sabata iliyonse kumawonjezeranso chiopsezo cha khansa ya m'matumbo [5] .
5. Kuwononga chimbudzi
Zakudya zopatsa thanzi zimayambitsa mavuto am'mimba monga gastroesophageal Reflux matenda (GERD) ndi matumbo osakwiya (IBS). Zimayambitsanso mavuto ena am'mimba monga acidity, kudzimbidwa ndi kuphulika. Chifukwa chokhala zakudya zofulumira izi zili ndi sodium yambiri yomwe imalola kuti kusungika kwamadzi m'mimba, kukupangitsani kumva kukhala otupa.
6. Kuchulukitsa kunenepa
Kafukufuku wofalitsidwa mu Journal of Preventive Medicine and Hygiene adawonetsa kulumikizana pakati pa kudya mwachangu komanso chiopsezo cha kunenepa kwambiri kwa ophunzira. Phunziroli, azimayi 67.4% ndi amuna 80.7% anali ndi mtundu umodzi wazakudya zothamanga, zomwe zimaphatikizapo sangweji, pizza ndi nkhuku yokazinga. Zotsatirazo zikuwonetsa kuti kuchuluka kwa kunenepa kwambiri kutengera kuchuluka kwa thupi (BMI) ndi chiuno m'chiuno (WHR) anali 21.3% ndi 33.2% motsatana. [6] .
7. Kumakweza chiwopsezo cha matenda amtima
Zakudya zachangu monga soda, pizza, makeke, mitanda ndi batala zimakhala ndi shuga wambiri komanso mafuta. Mafuta a Trans amadziwika kuti amachulukitsa LDL (cholesterol choyipa) ndikuchepetsa HDL (cholesterol yabwino) yomwe imayika pachiwopsezo cha matenda amtima [7] .
8. Kuchuluka kwa shuga m'magazi
Zakudya zopatsa thanzi zimakhala ndi chakudya chosavuta chomwe chimayambitsa tsabola m'magazi a magazi. Kudya zakudya zopanda pake nthawi zambiri kumasintha kuchuluka kwa insulin, potero kumawonjezera chiopsezo cha mtundu wa 2 shuga, kunenepa komanso kukana kwa insulin.
9. Zimayambitsa kuwonongeka kwa impso
Zakudya zopatsa thanzi zili ndi sodium yambiri yomwe ingayambitse matenda a impso. Sodium imayambitsa kuchuluka kwa madzimadzi mu impso. Malinga ndi Harvard Medical School, sodium yochulukirapo imawonjezera ngozi ya impso chifukwa zimayambitsa kukwera kwa calcium mumkodzo.
10. Zimayambitsa kuwonongeka kwa chiwindi
Kudya kwambiri zakudya zofulumira kumakhala ndi poizoni pachiwindi chifukwa zakudya izi ndizambiri zamafuta ndi shuga. Kugwiritsa ntchito mafuta mopitilira muyeso kumawundika m'chiwindi, zomwe zimapangitsa kuti chiwopsezo cha matenda a chiwindi osakhala mowa.
11. Zimakhudza kubereka
Kudya kwambiri zakudya zopanda pake kumawonjezera chiopsezo cha kusabereka kwa abambo ndi amai. Zitha kubweretsa zovuta zosiyanasiyana zoberekera monga kuchepa kwa umuna ndi zilema m'mwana wosabadwa m'mimba.
12. Amayambitsa kukokoloka kwa mafupa
Zakudya zachangu komanso zakumwa zozizilitsa kukhosi monga soda zimakonda kukulitsa zidulo mkamwa, zomwe zimaphwanya dzino ndikuliyika mabakiteriya, ndikupangitsa kuwola kwa mano ndi zibowo. Kuphatikizanso apo, zakudya zofulumira zingathe kufooketsa mafupa anu, zomwe zimachepetsa chiopsezo cha kufooka kwa mafupa.
13. Zimakhudza khungu
Kudya zakudya zopanda pake zambiri monga zakudya zokazinga komanso zopangidwa kungayambitse mavuto osiyanasiyana pakhungu kuphatikiza ziphuphu. Kafukufuku adawonetsa kuti ana ndi achinyamata omwe amadya zakudya zopitilira katatu katatu pamlungu ali pachiwopsezo chowopsa cha chikanga [8] .
Momwe Mungagonjetsere Kudya Zakudya Zosapatsa Thanzi
- Imwani madzi ambiri
-
Idyani zakudya zamapuloteni
- Kudya zakudya zopatsa thanzi nthawi zonse mukakhala ndi njala
- Muzigona mokwanira
- Pewani kukhala ndi nkhawa zambiri
- Yesetsani kudya mosamala
- Idyani zakudya zokhala ndi zipatso ndi ndiwo zamasamba
Ma FAQ Omwe Amakonda
Kodi zakudya zopanda thanzi zingakudwalitseni?
Inde, kudya mopitirira muyeso zakudya zopanda thanzi kungawononge thanzi lanu. Zitha kukupangitsani kudwala komanso kutopa ndikupangitsanso mavuto ena azaumoyo.
Chifukwa chiyani chakudya chofulumira ndi choyipa kwa inu?
Zakudya zachangu ndizoyipa pa thanzi lanu chifukwa zimakhala ndi mafuta ochulukirapo, mafuta odzaza ndi shuga zomwe zimawonjezera chiopsezo cha shuga m'magazi, matenda amtima, khansa, chiwindi ndi impso.
Kodi mungatani kuti musiye kudya zakudya zopanda pake?
Mutha kusiya kudya zakudya zosapatsa thanzi ndikuphatikizira zinthu izi muzakudya zanu zatsiku ndi tsiku, zomwe zimaphatikizapo kudya zipatso ndi ndiwo zamasamba zambiri, mafuta athanzi, komanso zomanga thupi komanso zopatsa mphamvu.
Kodi mungachepetse thupi mukaleka kudya chakudya chofulumira?
Inde, kumwa zakudya zachangu kumawonjezera kunenepa. Chifukwa chake, mukangosiya kudya zakudya zosapatsa thanzi zonenepetsa zama calorie zimayamba kuchepa ndikuyamba kuchepa thupi.
