Mudzidzisi wangu anobva kuStanford, Dr. Clyde Wilson, akarondedzera hunyengeri hwakareruka: ichauya inobatsira vazhinji vasingakwanise kuramba chikafu chisina kudya, asi funga zvishoma nezvehutano hwavo. Uye Dr. Wilson anoziva zvaari kutaura nezvazvo: akagamuchira Ph.D. yake. mune chemistry kubva kuiyo imwecheteyo Stanford University uye panguva imwechete inodzidzisa kuUCSF zvikoro zvekurapa, uye zvakare inotungamira iyo Sports Medicine Institute. Muchinyorwa chino, Dr. Wilson anotsanangura maitiro ekuramba tichidya pizza uye chikafu chinokurumidza, zvichinyanya kudzikisa zvinokuvadza pamuviri wedu. Ini ndinokurumidza kugovana chakavanzika newe nekushandura, nemvumo yemunyori, chinyorwa ichi muchiRussia:
“Nhasi tinonwa chikafu semushonga nekuti patinenge tiri mubishi rekushanda tinoda mushonga wekukasika kuti tienderere mberi. Uye indasitiri yezvekudya inotipa chikafu chinonaka, chisingadhure uye chiri nyore chinonyatso kugutsa kudiwa kwedu kwemafuta, shuga, macalorie. Sekureva kweWorld Health Organisation, huwandu hwevarwere vane zvirwere zvisingatapuriranwe pasi rose hwakapfuura huwandu hwevarwere vanotapukira, uye izvi zvinonyanya kukonzerwa nekushandiswa kwezvakanatswa, zvinogadzirwa mumaindasitiri uye zvigadzirwa zvemhuka. Ndiko kuti, zvikonzero zvedu zvebasa zvakakonzera matambudziko pasi rose: denda rekufutisa uye chirwere cheshuga, kwete zvishoma.
Panyaya iyi, chokwadi chokuti isu tose tine rudzi rwe "parachute" iyo inobatsira kuderedza kudyiwa kwezvokudya "marara" uye zvokudya zvinokurumidza zvinogona kuonekwa semashoko anofadza. Chidzidzo che2011 (* 1) chakaratidza kuti kudya miriwo yakasvibira nguva pfupi isati yasvika makabhohaidhiretsi (ayo anonyanya kukurumidza chikafu) anotungamira mukuvandudzika kwakanyanya mumetabolism mumhando ye6 Diabetics kana ichienzaniswa neyakaomarara kudya kune hutano. Aya mabhenefiti akaonekwa mushure memwedzi ye2 uye akacherechedzwa kwemakore maviri mukati mekudzidza.
Ehezve, izvi hazvireve kuti kudya miriwo pamwe nezvikafu zvisina hutano kuri nani pane kudya zvine hutano mune zvese. Asi kana iwe uchikwanisa chete kushandura chinhu chimwe muchikafu chako, chinja icho chinopa mhedzisiro inobatika.
Muna 2012, masayendisiti akafunga kuti ingani miriwo inodiwa kuti uwane mhedzisiro: chiyero chemetabolism chinowedzera zvakanyanya nekudyiwa kwe200 gramu yechero muriwo pazuva, kana zvishoma se70 magiramu egirinhi miriwo (* 2). Aya anenge makapu matatu (3 ml mbiya) yemuriwo mbishi kana wakabikwa zvishoma (mavara akasiyana) kana miriwo. Isu tinogadzira miriwo yakasvibirira kazhinji pane vamwe vachipisa, nekuti isu tinonyanya kuishandisa kumasaladhi. Uye sezvo miriwo yakabikwa yakapfava, hainonoke kubuda mudumbu uye kugaya, uye mhedzisiro yavo pachiyero chemetabolism ishoma. Kutarisana nemiriwo yakasvibirira yedumbu yakanyanya kuoma kupfuura yakapfava uye yakabikwa. Nekushandiswa kwemiriwo yakasvibirira chete, varwere vakawana kuderera kwehuremu, mafuta akawanda uye chiuno chechiuno.
Ndirini chaizvo paunofanira kupfeka "yemuriwo parachuti"? Maminitsi gumi usati wadya nekukurumidza carbs: Izvi zvinodzora zvakanyanya kugaya kwechikafu. Asi miriwo inodyiwa mushure memaminitsi gumi mushure mekudya zvisina tsarukano haigone kudzora kugaya, nekuti iwe watogaya chikamu chechikafu chaunodya.
Zvinotoshamisa kuti chetatu chemakabohydrate anodyiwa anozeyiwa opinda muropa maminetsi gumi achangodya. Neraki, kune miriwo inogona kutinunura kubva pamhedzisiro yekudya aya asina hutano carbs - pasina kubvisa iwo macarbs ivo pachavo, ayo atinoda zvakadzama.
Masayendisiti anoratidza kuti kudya miriwo panguva imwe chete sezvokudya zvisina kunaka kunogona kubatsira sezvazvaiva kare. Asi izvi hazvisati zvaedzwa. Ini pachangu ndinofarira kudya muriwo pamwe nekudya kwangu kwasara nekuti zviri nyore kudya miriwo yakawanda nenzira iyi. Sipinachi inonaka sepizza kana yadyiwa nepizza. Kare inonaka kunge bhega kana uchiidya nehambhega.
Ziva kuti kufamba kweshuga yeropa (inoratidza mwero unodyiwa chikafu uye kuwedzerwa mushuga yeropa) zvakapetwa kaviri zvingakanganisa njodzi yekufa kwemoyo pakati pevanhu vane chirwere cheshuga seshuga yeropa pachayo (kuyerwa padumbu risina chinhu). Izvi zvinoreva kuti iwe unogona kunge uine chirwere cheshuga, asi cheka njodzi yako yechirwere chemwoyo muhafu nekudzora mwero unodyiswa chikafu. Kudya chikafu chinokuita kuti uve neshuga, asi pamwe nemiriwo, unogona zvakare kucheka mushonga wako muhafu (* 1).
Ehe, kuwedzera yakawanda miriwo kuchikafu chako kunogona kunetsa nekuda kwezvikonzero zvakasiyana, asi zvinonyaradza sei kuziva kuti unogona kudya zvimwe zvese zvaunofarira zvekudya - uye nekuvandudza hupenyu hwako.
Kupa chikafu chaunoda kwakaoma uye kunenge kusingagone mukufamba kwenguva. Asi kuwedzera pazviri izvo zvausingade zvakanyanya (semuenzaniso, miriwo), uchiramba uchidya zvaunoda (semuenzaniso, pizza) zvinogoneka. Funga nezvemiriwo senzira refu kuenda kumafaro. "
Ndini pachangu, ini ndoda kuwedzera kuti Dr. Clyde haatombokurudzira varwere vake nevadzidzi kuti vadye zvisina hutano chikafu chinokurumidza. Kuve munhu chaiye uye kuraira huwandu hwakawanda hwevatengi, anonzwisisa kuti hazvigoneke kuvamanikidza kuti vasiye chikafu chavo chisina hutano nekusingaperi vochinjisa kune chakazara, chinonyanya kudyarwa-chinodyiwa mukufamba kwenguva (uye kwete chete kune nguva yekurapa kana yekudya) zvinoita zvisingaite uye zvirinani mune dzimwe nguva kupa vanhu vakapakata "parachuti", izvo zvinoderedza njodzi dzekudya chikafu chavo chavanofarira.
Tsvakurudzo:
- "Chirongwa chekudya chakareruka che'kudya pamberi pekabhohaidhiretsi" chaive chakanyanya kushanda pakuwana glycemic control pane kuchinjana-kwakavakirwa chirongwa chekudya muvarwere veJapan vane Type 2 chirwere cheshuga" naS Imai et al., Asia Pac J Clin Nutr 20 2011 161 2. "Mhedzisiro yemiriwo yakazara uye yakasvibira inotorwa pane glycated hemoglobin A1c uye triglycerides mune vakwegura varwere vane mhando 2 chirwere cheshuga mellitus" naK Takahashi et al., Geriatr Gerontol 12 2012 50
- "Kudya muriwo pamberi pemakabohydrate kunovandudza postprandial glucose mafambiro" naS S Imai et al., Chirwere cheshuga Med 30 2013 370 4. "Postchallenge Glucose, A1C, uye Glucose seVanofanotaura veType 2 Diabetes uye Cardiovascular Disease" naH Cederberg et al., Diabetes Care 33 2010 2077