Zviri muChinyorwa
Marara echukafu inowanikwa pese pese. Inotengeswa mumisika, zvitoro zvegirosari, kumabasa, zvikoro nemichina yekutengesa.
Pasinei nekudyiwa zvakanyanya, izvi zvekudya zvinoshanda zvinoratidzwa sezvisina hutano muzvidzidzo.
Muchinyorwa, "Chikafu chisina kunaka chii", "chikafu chinokuvadza chinokuvadza", "bvisa kupindwa muropa nekudya zvisina kufanira" Zvese zvaunoda kuziva nezvenyaya yacho zvichatsanangurwa.
Chii Chinonzi Junk Food?
Munhu wese Marara echukafu Nepo tsananguro yaro ingasiyana, kazhinji ishoko rinoshandiswa pakudya zvisina hutano.
Zvokudya zvinodyiwa zvine macalorie akawanda—kunyanya mumafuta neshuga—zvine mavhitamini mashoma, mamineral, kana fiber. Rudzi urwu runyoro rwezvokudya zvisina kudya zviri sezvinotevera:
- soda
– Chipisi
- Candy
-Kuki
- donut
- Cake
– Pastries
Junk Food Addiction
Kupindwa muropa nejunk food zvinoita. Kupindwa muropa uku kunokonzerwa neshuga nemafuta. Shuga inomutsa nzira yemubairo muuropi nenzira imwechete nemishonga yakadai secocaine.
Shuga yoga haingopindwa muropa zvachose nevanhu, asi kana yasanganiswa nemafuta, muedzo wacho wakaoma kurwisa.
Ongororo yezvidzidzo zve52 yakawana kuti zvikafu zvakanyanya kubatanidzwa nezviratidzo zvekupindwa muropa zvakanyanya kugadziridzwa, zvakakwirira mushuga uye zvakakwirira mumafuta uye zvakanatswa makhahydrates.
Kudya chikafu chakagadzirwa zvakanyanya nguva nenguva kana kunyange nepakati kunomutsa chishuwo uye tsika yekugadzira nzvimbo muuropi.
Izvi, zvakare, zvinotungamirira kukuwandisa kwezvokudya zvisina kunaka uye kuwedzera uremu nekufamba kwenguva.
Kushandiswa kwezvokudya zvisina kunaka Zvinowanzoitika pakati pevanhu vakafuta kana kuti vakafuta.
Zvokudya Zvokudya Zvinoita Huremu?
Kufutisa, chirwere chakaoma uye chakasiyana-siyana, kwete nekuda kwechikonzero chimwe chete. Marara echukafuKusununguka kwekuwana, kunakidza uye kudhura kwechikafu kunokonzera kufutisa, pamwe chete nemamwe mamiriro akadai sechirwere chemoyo uye chirwere cheshuga chechipiri.
Zvokudya Zvisina Kudya uye Kukuvadza Kwazvo
Kufutisa
Kuwedzera kukosha kwezvokudya zvakadaro kwakaderera, ndiko kuti, hazvikuchengete iwe wakakwana. Kunyanya, macalorie emvura kubva pasoda, zvinwiwa zvemitambo, uye makofi akasarudzika anoonekwa semakori asina chinhu.
Ongororo yezvidzidzo makumi matatu nembiri yakawana kuti kune yega yega yehuga zvinwiwa zvinodyiwa, vanhu vakawana 32-0.12 kg mugore rimwe. Kunyangwe zvingaita sezvisina basa, izvi zvinokonzeresa uremu nekufamba kwenguva.
Dzimwe wongororo, Marara echukafuinonongedzera kumiuyo yakafanana inoratidza kuti furawa—zvikurukuru zvinwiwa zvine shuga—inobatanidzwa zvikuru nokuwedzera uremu muvose vari vaviri vana navakuru.
Chirwere chemoyo
Chirwere chemoyo ndicho chiri kukonzera ndufu munyika yose. Kudya shuga ndechimwe chezvikonzero zvakawanda zvine chekuita nechirwere ichi.
Shuga yakawedzerwa inowedzera huwandu hwe triglycerides muropa uye inowedzera kuwedzera kweropa, iyo inokosha yengozi yechirwere chemoyo.
Type 2 chirwere cheshuga
Chirwere cheshuga cherudzi rwechipiri chinoitika kana muviri uchinge wapera simba kune zvinokonzerwa ne insulin, hormone inoderedza shuga yeropa.
Kuwanda kwemafuta emuviri, kukwira kweropa, kuderera kweHDL (yakanaka) cholesterol, uye nhoroondo yechirwere chemwoyo kana sitiroko ndiyo inotungamira njodzi yerudzi rwechipiri chirwere cheshuga.
Kudya chikafu chekukurumidza mafuta emuviri akawandisa akabatana neBP uye yakaderera HDL cholesterol - izvo zvese zvinowedzera njodzi yerudzi rwechipiri chirwere cheshuga.
Kukuvara Kweganda Kwekudya Zvokudya
Zvokudya zvatinodya zvinokanganisa utano hweganda. Pizza, chokoreti uye chikafu chine mafuta acnezvinokuchidzira. Chinhu chikuru apa macarbohydrates.
Zvikafu zvakapfuma mumacarbohydrates zvinokonzeresa spikes yeshuga yeropa, uye uku kusvetuka kweshuga kweropa kunokonzeresa.
Maererano nokumwe kuongorora, vana nevachiri kuyaruka vanodya zvokudya zvinokurumidza kubikwa kanenge katatu pavhiki vane mukana mukuru wokuva ne<em>eczema. Eczema chirwere cheganda chinokonzera kushatirwa, kuzvimba, zvigamba zveganda.
Junk Food Allergy
Masayendisiti akaratidza kuti allergic reactions yakawedzera mumakore makumi maviri apfuura uye izvi marara echukafuAnoti zvakakonzerwa nekuwedzera kwe Saizvozvowo, shuga yakakwirira uye kudya kwemafuta kunoderedza nhamba yebhakitiriya ine utano mumatumbo.
Musiyano pakati peJunk Food uye Healthy Food
Chaizvoizvo, mutsauko pakati pezvokudya zvine utano uye zvisina kunaka zvinowanzouya kune yavo calorie uye mafuta emukati. Misiyano mikuru pakati pezvokudya zvine utano nezvokudya zvisina utano ndezvizvi zvinotevera;
kusiyana kwemafuta
Kune marudzi akawanda emafuta ekubikisa pamusika nhasi kuti kusarudza iwo ane hutano kunokanganisa chaizvo. Musiyano wakakosha pakati pemafuta asina hutano uye ane hutano huwandu hwemafuta akazara uye asina kuzara iwo ane.
Unsaturated mafuta ane utano. Nokuda kwechikonzero ichi, mafuta ane chikamu chepamusoro chemafuta asina kusvibiswa anoonekwa sehutano hwakanaka.
Mafuta emuorivhi isarudzo ine hutano sezvo yakaderera mumafuta akazara.
simba rekudya
Zvokudya zvine hutano zvinosanganisira calcium, fiber, potasium, vhitamini D, nezvimwe. Yakapfuma mune zvinovaka muviri zvakadai Miriwo, michero, nyemba, nzungu, uye zviyo zvinopa fiber.
Miriwo yemashizha uye zvigadzirwa zvemukaka zvine mafuta mashoma zvine calcium. Miriwo nemichero yakaita semabhanana, avocado, sitirobheri, maapricots nemagaka zvakapfuma mu potassium.
Mazai, hove, muto weorenji uye mukaka ndiwo matsime akanaka evhitamini D. marara echukafuine zvishomanana zveizvi zvinovaka muviri.
Zvokudya zvakanatswa uye zvisina kucheneswa
Mazhinji ma enzymes, mavhitamini uye fiber zvinorasika panguva yekunatswa, zvichiita kuti chikafu chakanatswa chive chisina kunaka. Mafuta emiriwo pakutanga akanakira hutano kana akadyiwa zvine mwero.
Kuti uwedzere hupenyu hwesherufu yemafuta, inenge iine hydrogenated uye inoshandiswa pakubika nekubika. Mushure meiyo hydrogenation maitiro, aimbova mafuta akanaka anoshanduka kuita mashoma ane hutano trans mafuta.
Mafuta akagadzirwa ane mhedzisiro yakaipa kwenguva refu pamuviri. Nokudaro, edza kushandisa zvinhu zvisina kucheneswa uye zvisina kugadziriswa kuchengetedza hutano.
Zvokudya zvine hutano zvakapfuma mune antioxidants
Antioxidants inodiwa kuchengetedza muviri kubva kune mahara radicals anogona kukonzera cancer. Zvokudya zvine hutano zvakaita semiriwo, michero, uye bhinzi zvakapfuma zve antioxidants.
zvokudya zvinovaka muviri
Kusarudza zvekudya zvine hutano kwakakosha nekuti isu tinodya chikafu chisina hutano zvakanyanya panguva yekudya. Zviri nani kudya muriwo wakaomeswa kunge celery uye makarotsi mumuto usina mafuta mashoma pane kudya machipisi kana fries nehanyanisi. Nzungu nemapopcorn zvine hutano pane chikafu chakagayiwa semachipisi.
Dambudziko rechirwere
Kudya chikafu chisina kunaka kunowedzera njodzi yezvinetso zvehutano zvakawanda. Inowedzera mukana wechirwere chemoyo, kufutisa, uye Type 2 chirwere cheshuga.
Sekureva kweWorld Health Organisation, vanhu vanosvika miriyoni 2,7 pasi rose vanofa gore rega rega nekuda kwekushaikwa kwemiriwo ine hutano uye michero mukudya kwavo.
Chikafu chine hutano chakapfuma mumacarbohydrates akaoma uye fiber
Makabhohaidhiretsi akaiswa mumapoka seakareruka uye akaoma kunzwisisa zvichienderana nekuumbwa kwemamorekuru awo. Makabhohaidhiretsi akareruka anonyanya kuve neshuga, nepo makabhohaidhiretsi akaomarara anosanganisira sitachi uye chikafu chine fiber yakawanda.
Kudya kwakapfuma mufiber kunovandudza kugaya uye kunopa simba. Makabhohaidhiretsi akareruka anopa simba asiwo anokonzera mimwe mhedzisiro yakadai sekuchinja kwemafungiro uye kufutisa.
Kubvisa Junk Food Addiction
Nzira yekusiya sei chikafu chekudya?
kusadya chikafu chisina kudya Chokutanga pane zvose, unofanira kuvachengeta kure neimba yako. Paunoenda kumusika kutenga zvokudya zvisina kudya Ndinokupa zano kuti ugare kure nemukoto iwoyo.
Usadye machipisi kana zvimwe zvekudya zvakananga kubva mubhegi. Pane kudaro, tora imwe mundiro uye upedze saizvozvo.
Zvakare, zvinogadzirwa nejunk food tsiva nesarudzo dzine hutano. Hezvino snacks zvine hutano zvaunogona kudya pachinzvimbo:
Zvibereko
Apple, Banana, orenji nemimwe michero
muriwo
Miriwo yemashizha yakasvibira, mhiripiri, broccoli uye cauliflower
Zviyo zvose uye starches
Oats, brown mupunga, quinoa uye Mbambaira
mbeu nenzungu
Almonds, walnuts uye mhodzi dzesunflower
muriwo
Bhinzi, pizi nenyemba
Healthy protein sources
Hove, hove, steak uye huku
mukaka
Yoghurt, cheese uye kefir zvinogadzirwa nemukaka wakaviriswa zvakadai
mafuta ane utano
Mafuta omuorivhi, nut butter, avocado uye kokonati
zvinwiwa zvine utano
Mvura, mineral water, green tea uye herbal teas
Semagumo;
Junk Foods; Yakakwira mumakoriyumu, shuga, uye mafuta, asi haina kudya kwakakosha senge fiber, mavhitamini, uye zvicherwa.
Izvi ndizvo zvinokonzera kufutisa uye zvimwe zvirwere zvisingaperi. marara echukafuMafuta neshuga zvirimo zvinopinda muropa uye zviri nyore kudya pamwe chete.
achionekwa seasina hutano Marara echukafuIwe unogona kusarudza zvekudya zvine hutano panzvimbo.
Zvinyorwa Zvaunofanirwa Kuverenga
