Ndemanga ya kafukufuku 32 idapeza kuti pakumwa kulikonse kwa zakumwa zotsekemera, anthu amapeza 0.12-0.22 kg mchaka chimodzi. Ngakhale zingawoneke ngati zosafunika, izi zidzawonjezera kulemera kwa nthawi.
Ndemanga zina, Zakudya zosapatsa thanziamaloza ku zotsatira zofanana zosonyeza kuti ufa—makamaka zakumwa zotsekemera shuga—umagwirizanitsidwa kwambiri ndi kunenepa kwa ana ndi akulu omwe.
Matenda a mtima
Matenda a mtima ndi omwe amapha anthu ambiri padziko lonse lapansi. Kudya shuga ndi chimodzi mwazinthu zingapo zomwe zimayambitsa matendawa.
Shuga wowonjezera amawonjezera kuchuluka kwa triglycerides m'magazi ndikuwonjezera kuthamanga kwa magazi, chomwe ndi chiopsezo chachikulu cha matenda a mtima.
mtundu 2 shuga
Matenda a shuga amtundu wa 2 amapezeka pamene thupi limakhala lopanda chidwi ndi insulin, mahomoni omwe amachepetsa shuga m'magazi.
Kuchuluka kwamafuta amthupi, kuthamanga kwa magazi, kutsika kwa HDL (chabwino) cholesterol, ndi mbiri ya matenda amtima kapena sitiroko ndizo zomwe zimayambitsa matenda amtundu wa 2.
Kudya chakudya chofulumira mafuta ochulukirapo a m'thupi amalumikizidwa ndi kuthamanga kwa magazi komanso kuchepa kwa cholesterol ya HDL - zonsezi zimawonjezera chiopsezo cha matenda amtundu wa 2.
Kuwonongeka kwa Khungu la Zakudya Zopanda Thanzi
Zakudya zomwe timadya zimakhudza thanzi la khungu. Pizza, chokoleti ndi zakudya zamafutamobisaamayambitsa. Chinthu chachikulu apa ndi chakudya.
Zakudya zokhala ndi ma carbohydrate ambiri zimayambitsa kuchuluka kwa shuga m'magazi, ndipo kulumpha kwadzidzidzi kwa shuga m'magazi kumayambitsa ziphuphu.
Malinga ndi kafukufuku wina, ana ndi achinyamata amene amadya chakudya chofulumira katatu pamlungu amakhala ndi chikanga. Eczema ndi chikhalidwe cha khungu chomwe chimayambitsa kuyabwa, kuyabwa, kuyabwa pakhungu.
Zakudya Zam'madzi Zam'madzi
Asayansi asonyeza kuti ziwengo zawonjezeka m’zaka 20 zapitazi ndipo izi zakudya zosapatsa thanziIye akuti ndi chifukwa cha kuchuluka kwa Chifukwa chake, shuga wambiri ndi zakudya zamafuta zimachepetsa kuchuluka kwa mabakiteriya athanzi m'matumbo.
Kusiyana Pakati pa Zakudya Zopanda Thanzi ndi Zakudya Zathanzi
Kwenikweni, kusiyana pakati pa zakudya zathanzi ndi zopanda thanzi nthawi zambiri kumabwera ku calorie ndi mafuta. Kusiyana kwakukulu pakati pa zakudya zopatsa thanzi ndi zakudya zopanda thanzi ndi izi;
kusiyana kwa mafuta
Pali mitundu yambiri yamafuta ophikira pamsika masiku ano kotero kuti kusankha abwino kumakhala kosokoneza. Kusiyana kwakukulu pakati pa mafuta osayenera ndi athanzi ndi kuchuluka kwa mafuta okhutitsidwa ndi omwe amakhala nawo.
Mafuta osadzaza ndi athanzi. Pachifukwa ichi, mafuta omwe ali ndi mafuta ambiri osakanizidwa amaonedwa kuti ndi abwino.
Mafuta a azitona ndi abwino chifukwa ali ndi mafuta ochepa kwambiri.
mphamvu ya michere
Zakudya zathanzi zimaphatikizapo calcium, fiber, potaziyamu, vitamini D, ndi zina. Ndi wolemera mu zakudya monga Masamba, zipatso, nyemba, mtedza, ndi mbewu zonse zimapatsa fiber.
Zamasamba zamasamba ndi mkaka wopanda mafuta ochepa zimakhala ndi calcium. Masamba ndi zipatso monga nthochi, mapeyala, sitiroberi, ma apricots ndi nkhaka zili ndi potaziyamu wambiri.
Mazira, nsomba, madzi a malalanje ndi mkaka ndi magwero abwino a vitamini D. zakudya zosapatsa thanzilili ndi zakudya zochepa kwambiri.
Zakudya zoyeretsedwa komanso zosayeretsedwa
Ma enzymes ambiri, mavitamini ndi fiber zimatayika panthawi yoyenga, zomwe zimapangitsa kuti zakudya zoyengedwa zikhale zopanda thanzi. Mafuta a masamba poyamba amakhala abwino ku thanzi ngati amwedwa pang'onopang'ono.
Kuti atalikitse moyo wa alumali wamafuta, amakhala ndi hydrogenated pang'ono kenako amagwiritsidwa ntchito kuphika ndi kuphika. Pambuyo pa njira ya hydrogenation, mafuta omwe kale anali abwino amasandulika kukhala mafuta ochepa athanzi.
Zakudya zathanzi zimakhala ndi ma antioxidants ambiri
Antioxidants ndi zofunika kuteteza thupi ku ma free radicals omwe angayambitse khansa. Zakudya zopatsa thanzi monga masamba, zipatso, ndi nyemba ndi magwero ochulukirapo a antioxidants.
zokhwasula-khwasula thanzi
Kusankha zokhwasula-khwasula za thanzi n'kofunika kwambiri chifukwa timadya zakudya zopanda thanzi pamene tikudya. Ndikwabwino kudya masamba okhuthala monga udzu winawake ndi kaloti mu msuzi wopanda mafuta pang'ono kusiyana ndi tchipisi kapena zokazinga ndi anyezi. Mtedza ndi ma popcorn ndi athanzi kuposa zakudya zosinthidwa monga tchipisi.
Kuopsa kwa matenda
Kudya zakudya zopanda thanzi kumawonjezera chiopsezo cha matenda ambiri. Zimawonjezera mwayi wokhala ndi matenda amtima, kunenepa kwambiri, komanso mtundu wa 2 shuga.
Malinga ndi World Health Organisation, anthu pafupifupi 2,7 miliyoni padziko lonse lapansi amamwalira chaka chilichonse chifukwa cha kusowa kwa masamba ndi zipatso zokhala ndi michere m'zakudya zawo.
Zakudya zathanzi zokhala ndi ma carbohydrate ovuta komanso fiber
Zakudya zama carbohydrate zimagawidwa kukhala zosavuta komanso zovuta kutengera kapangidwe ka mamolekyu awo. Ma carbohydrate osavuta amakhala ndi shuga, pomwe ma carbohydrate ovuta amakhala ndi wowuma komanso zakudya zokhala ndi ulusi wambiri.
