Ndezvipi Zvokudya Zvinokuvadza Uropi?

Uropi ndiyo nhengo inonyanya kukosha yemuviri wedu. Zvimwe zvekudya zvine mhedzisiro yakaipa pauropi, kundangariro inokanganisa mafungiro uye inowedzera njodzi yedementia. Zvinofungidzirwa zvinofanotaura kuti dementia ichabata vanhu vanopfuura mamirioni makumi matanhatu neshanu pasi rese panosvika 2030.

Zvinokwanisika kuderedza njodzi yehosha nekudzivisa zvimwe zvekudya. Chikumbiro uropi hutano hwekudya...

Ndezvipi Zvokudya Zvinokuvadza Uropi?

zvinwiwa zvine shuga

Shuga zvinwiwa, soda, zvinwiwa zvemitambo, zvinwiwa zvesimba uye zvinwiwa zvakaita semuto wemichero. Kuwedzerwa kwepamusoro kwezvinwiwa zvehuga hakusi kungowedzera chiuno, asiwo kunowedzera njodzi yechirwere cheshuga 2 uye chirwere chemwoyo - inokanganisawo uropi.

Kunyanya kunwa zvinwiwa zvine shuga kunowedzera njodzi yechirwere cheAlzheimer uye kunowedzera njodzi yerudzi rwechipiri chirwere cheshuga. Mukuwedzera, mazinga eshuga akakwirira anowedzera njodzi yekushaya pfungwa, kunyange muvanhu vasina chirwere cheshuga.

Chinhu chikuru chezvinwiwa zvine shuga inoumbwa ne55% fructose uye 45% glucose. high fructose corn syrup (HFCS) 'dir. 

Kudya kwakanyanya kwefructose kunogona kukonzera kufutisa, kukwira kweropa, mafuta eropa, chirwere cheshuga uye kusagadzikana kweropa. 

Zvidzidzo zvemhuka zvinoratidza kuti kudya kwakanyanya kwefructose insulin kurambayakaratidza kuti inogona kutungamirira kukuderera kwekushanda kweuropi, ndangariro, kudzidza, uye kuumbwa kwetsinga dzeuropi.

Chidzidzo mumakonzo chakawana kuti kushandiswa kweshuga kwakanyanya kunokanganisa kuzvimba kwehuropi uye kunokanganisa ndangariro.

makabhohaidhiretsi akacheneswa

makabhohaidhiretsi akacheneswazvikafu zvakagadzikiswa zvakanyanya seshuga nehupfu chena. Aya marudzi emakabhohaidhiretsi anowanzo ane high glycemic index (GI).

Izvi zvinoreva kuti ivo vanozokonzera spike mushuga yeropa uye insulin mazinga, ayo miviri yedu inogaya nekukurumidza. 

Ongororo yevadzidzi vekoreji vane hutano yakawana kuti avo vaidya huwandu hwakawanda hwemafuta uye shuga yakanatswa vaive nendangariro dzisina kunaka.

Izvi zvinokanganisa ndangariro zvinokonzerwa nehippocampus, chikamu chehuropi chinopesvedzera zvimwe zvinhu zvendangariro, pamwe nemhinduro yayo kunzara uye kuguta.

Kuzvimba kunozivikanwa sechinhu chinokanganisa zvirwere zvehuropi, kusanganisira chirwere cheAlzheimer uye dementia. 

Makabhohaidhiretsi anogonawo kuva nezvimwe zvinokanganisa uropi. Semuenzaniso, kumwe kuongorora kwakawana kuti vana vane makore matanhatu kusvika kumanomwe vaidya mazinga akakwirira emakabhohaidhiretsi akacheneswa vakawana yakaderera pakukurukurirana kusinganzwisisi.

Zvokudya zvine mafuta akawanda

Trans mafutaimhando yemafuta asina kuzara anogona kukuvadza hutano hwehuropi. Nepo mafuta ekufambisa achingoitika muzvigadzirwa zvemhuka zvakaita senyama nemukaka, hazvisi izvo zvinonyanya kunetseka. Mafuta anogadzirwa muindasitiri, anonziwo hydrogenated muriwo oiri, anokonzeresa dambudziko.

Zvidzidzo zvakawana kuti vanhu vanowanzova nenjodzi yakawedzera yechirwere cheAlzheimer, kutadza kurangarira, kuderera kwehuropi huwandu, uye kuderera kwekuziva kana vakadya huwandu hukuru hwemafuta ekufambisa.

Nekudaro, kushandiswa kwakanyanya kweomega 3 fatty acids kwakawanikwa kubatsira kudzivirira kubva mukudzikira kwekuziva. Omega 3 inowedzera kuvanzika kwemishonga inorwisa-kuzvimba muuropi uye izvi zvine simba rekudzivirira, kunyanya muvakuru vakuru.

Hove, chia mbeu, mbeu yefilakisi Nekudya chikafu chakadai sewalnuts uye walnuts, omega 3 mafuta ekudya anogona kuwedzerwa.

zvokudya zvinogadzirwa zvakanyanya

Zvokudya zvakagayiwa zvakanyanya kudya zvine shuga, mafuta, uye munyu. Izvi zvinowanzozara mumakoriyori uye zvishoma muzvokudya. Izvi zvikafu zvinogona kukanganisa hutano hwehuropi.

Chidzidzo chevanhu 243 chakawana kuti kuwedzera kwemafuta e-visceral kuungana kwakatenderedza nhengo kwakabatana nekukuvara kwehuropi.

Imwe ongororo muvanhu zana nemakumi matatu yakawana kudzikiswa kunoyerwa kwetishu dzehuropi kunyangwe mumatanho ekutanga emetabolic syndrome.

Chikafu chekudya kwechikafu chakagadziriswa chinogona kukanganisa uropi uye kutungamirira mukukura kwezvirwere zvinopera.

Chidzidzo chevanhu makumi mashanu nevaviri chakawana kuti zvikafu zvisina kunaka zvakakonzera kudzikira kwematabolism eshuga uye kuderera kwehuropi. Zvinhu izvi zvinofungidzirwa kuva zviratidzo zvechirwere cheAlzheimer.

Imwe ongororo inosanganisira 18.080 vanhu, zvakakangwa zvokudya uye akawana kuti nyama dzakagadzirwa dzaibatanidzwa nezvikamu zvakaderera mukudzidza nekuyeuka.

Mune imwe ongororo, chipingamupinyi cheropa-uropi chakakanganiswa mumakonzo akadyiswa chikafu che-calorie. Ropa-brain barriers i membrane pakati pehuropi neropa rekupa kune wese muviri. Inobatsira kuchengetedza huropi nekudzivirira kupinda kwezvimwe zvinhu.

Zvokudya zvakagayiwa zvinogona kudziviswa nekudya zvakanyanya zvinyoro, zvekudya zvakaita semichero, miriwo, nzungu, mhodzi, nyemba, nyama nehove. Mukuwedzera, kudya kweMediterranean-style kunozivikanwa kudzivirira kubva pakuderera kwekuziva.

Aspartame

Aspartame is artificial sweetener inoshandiswa mune zvakawanda zvigadzirwa zvisina shuga. Vanhu vanowanzoishandisa pavanenge vachiedza kuderedza uremu kana kudzivisa shuga mune chirwere cheshuga.

Ichi chinotapira chinoshandiswa zvakanyanya chave chakabatana nemaitiro uye matambudziko ekuziva.

Aspartame ine phenylalanine, methanol uye aspartic acid. Phenylalanine inogona kuyambuka chipingamupinyi cheropa-uropi uye kukanganisa kugadzirwa kwemaurotransmitters. Zvakare, aspartame ikemikari inodzvinyirira uye inogona kuwedzera kusadzika kwehuropi kune oxidative kusagadzikana.

Imwe ongororo yakatarisa mhedzisiro yeakakwira aspartame kushandiswa. Vatori vechikamu vakanwa aspartame kwemazuva masere. Pakupera kwechidzidzo chacho, vakanga vasingazorori, vaiva nehuwandu hwekuora mwoyo, uye vakaita zvakanyanya pakuongororwa kwepfungwa.

Chidzidzo chekudzokorora kudyiwa kweaspartame mumakonzo kwakawana kukanganisa ndangariro dzehuropi uye kuwedzera oxidative kusagadzikana. Imwe yakaratidza kuti kutora kwenguva refu kunotungamira mukusaenzana mune antioxidant mamiriro ehuropi.

doro

Kunwisa doro kunogona kuva nemigumisiro yakaipa pauropi. Kugara uchinwa doro kunokonzera huwandu hwehuropi, shanduko yemetabolism, uye kuparara kwemaurotransmitters, ari makemikari ari muuropi anoshandiswa kutaurirana.

Vanhu vakapindwa muropa nedoro vanowanzova nekushaya vhitamini B1. Izvi zvinogona kutungamirira kuchirwere chepfungwa chinonzi Wernicke's encephalopathy, chinogona kukura kuva Korsakoff syndrome. Chirwere ichi chinogona kukonzera kukuvara kwakakomba kuuropi, kusanganisira kutadza kuyeuka, kuvhiringika kwemaziso, kuvhiringika mupfungwa, uye kusaita zvisarudzo.

Kunwa doro panguva yekuzvitakura kunogona kuva nemigumisiro yakaipa pa fetus. Tichifunga kuti uropi huchiri kukura, chepfu mhedzisiro yedoro inogona kukonzera kusagadzikana kwekukura senge fetal alcohol syndrome.

Imwe mhedzisiro yedoro kukanganisa kwemaitiro ekurara. Kunwa doro rakawanda musati mavata kunobatanidzwa nehutano husina kunaka hwekurara, izvo zvinogona kutungamirira kukusingaperi kushaya hope sei zvingadaro.

Hove dzakakwirira mumercury

Mercury isimbi inorema uye chepfu yetsinga inogona kuchengetwa mumatishu emhuka kwenguva yakareba. Hove dzekugara kwenguva refu dzinodyiwa dzinonyanya kukurumidza kunhonga mercury uye dzinogona kutakura kusvika miriyoni imwe nguva yehuwandu hwemvura yakatenderedza.

Kana munhu adya mercury, muviri unoiparadzira, uchiisa pauropi, chiropa, uye itsvo. Inowanikwawo mu placenta uye fetus muvakadzi vane pamuviri.

Mhedzisiro yemercury toxicity inosanganisira kukanganisa kwepakati tsinga sisitimu uye neurotransmitters uye kukurudzira kwemaurotoxins, kukuvadza uropi.

Kune mwana ari kukura uye vana vadiki, mercury inogona kukanganisa kukura kwehuropi uye kukonzera kuparadzwa kwezvikamu zvemasero. Izvi zvinogona kukonzera cerebral palsy uye kumwe kunonoka kwekukura.

Asi hove zhinji hadzisi tsime rinokosha remekiyuri. Chokwadi, hove ipuroteni yemhando yepamusoro uye ine zvakawanda zvakakosha zvekudya zvakaita se omega-3, vitamin B12, zinc, iron uye magnesium. Nokuti, kudya hove unofanira.

Kazhinji, zvinokurudzirwa kuti vanhu vakuru vadye maviri kusvika matatu ehove pavhiki. Nekudaro, kana iwe uchidya shark kana swordfish, ingodya imwe sevhisi uye hapana imwe hove svondo iroro.

Madzimai akazvitakura nevana havafanire kudya hove dzine mercury yakawanda seshark, swordfish, tuna, king mackerel nehove nhema. Nekudaro, zvakachengeteka kudya maviri kana matatu masevhisi eimwe yakaderera-mercury hove.