"Kudya kwemangwanani ndiko kudya kunonyanya kukosha kwezuva." Pakati pemashoko akasakara evabereki vane hanya, aya akajairika sekuti “Santa Claus haapi matoyi kuvana vanoita misikanzwa.” Nekuda kweizvozvo, vazhinji vanokura vaine pfungwa yekuti kurega kudya kwemangwanani hakuna kunaka zvachose. Panguva imwecheteyo, zvidzidzo zvinoratidza kuti muUK chete zvikamu zviviri kubva muzvitatu zvevanhu vakuru vanodya kudya kwemangwanani nguva dzose, uye muAmerica - zvikamu zvitatu.
Zvinogara zvichitendwa kuti kudya kwemangwanani kunodiwa kuitira kuti muviri ugone kudya mushure mekurara, panguva yaasina kugamuchira chikafu.
“Muviri unoshandisa simba rakawanda rakawanda kuti ukure uye kugadzirisa kamwe chete,” inotsanangura kudaro nyanzvi yezvokudya Sarah Elder. "Kudya kudya kwemangwanani kwakadzikama kunobatsira kuwedzera simba pamwe nekuzadza mapuroteni necalcium zvitoro zvinoshandiswa husiku."
Asi zvakare pane kukakavara pamusoro pekuti kudya kwemangwanani kunofanirwa kunge kuri pamusoro pehurongwa hwekudya here. Pane kutyira nezve shuga yezviyo uye kubatanidzwa kweindasitiri yezvekudya mukutsvagisa nezvemusoro wenyaya - uye mumwe mudzidzi anototi kudya kwemangwanani kune "ngozi."
Saka chokwadi ndechipi? Kusvusvura kwakakosha here kutanga zuva… kana kuti ingori imwe gimmick yekushambadzira?
Iyo yakanyanya kutsvagirwa chikamu chekudya kwemangwanani (uye kusvetuka chikafu chemangwanani) kushamwaridzana kwayo nekufutisa. Vesainzi vane dzidziso dzakasiyana dzekuti nei kubatana uku kuripo.
Mune imwe ongororo yeUS yakaongorora data rehutano kubva kuvanhu makumi mashanu pamusoro pemakore manomwe, vaongorori vakawana kuti avo vaidya kudya kwemangwanani sekudya kwavo kukuru kwezuva vangangove neiyo yakaderera body mass index (BMI) pane avo vaidya zvakanyanya masikati. kana kudya kwemanheru. Vatsvagiri vanoti kudya kwemangwanani kunobatsira kuwedzera kuguta, kuderedza macalorie emazuva ese, uye kunatsiridza hutano hwekudya, sezvo chikafu chinowanzo kudyiwa kwemangwanani chinowanzo wedzera mufiber uye zvinovaka muviri.
Asi sezvakaita chero chidzidzo chakadaro, hazvina kujeka kuti chikafu chemangwanani pachacho chakakonzera mamiriro ezvinhu, kana kuti vanhu vakasvetuka vangangove vakanyanya kuwandisa pakutanga.
Kuti uzive, ongororo yakaitwa umo vakadzi 52 vakafutisa vakapinda muchirongwa chemavhiki gumi nemaviri ekuderedza uremu. Wese munhu aidya nhamba yakafanana yemakoriyori zuva rese, asi hafu yakadya kudya kwemangwanani uye imwe hafu haina.
Zvakaonekwa kuti chikonzero chekurasikirwa kwehuremu hachisi kudya kwemangwanani, asi kuchinja kwemaitiro ezuva nezuva. Vakadzi vakashuma vasati vadzidza kuti vaiwanzodya kudya kwemangwanani vakarasikirwa ne8,9 kg pavakarega kudya kudya kwemangwanani; panguva imwecheteyo, vatori vechikamu vaive nekudya kwemangwanani vakarasikirwa ne6,2 kg. Pakati peavo vaigara vachirega kudya kwemangwanani, avo vakatanga kuidya vakarasikirwa ne7,7 kg, nepo avo vakaramba vachidya kudya kwemangwanani vakarasikirwa ne6 kg.
Kana kudya kwemangwanani chete kusiri vimbiso yekuderedza uremu, nei paine chinongedzo pakati pekufutisa uye kurega kudya kwemangwanani?
Alexandra Johnston, purofesa wekutsvaga kwekudya paYunivhesiti yeAberdeen, anoti chikonzero chinogona kungova chokuti vatungamiri vekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwakadzama hakuna ruzivo pamusoro pekudya uye hutano.
"Kune tsvakurudzo yakawanda pamusoro pehukama pakati pekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwemangwanani uye zvinogona kuitika zvehutano, asi chikonzero chinogona kungova chokuti avo vanodya kudya kwemangwanani vanowanzorarama hupenyu hwakanaka," anodaro.
Ongororo gumi yegumi ye 10 inotarisa hukama pakati pekudya kwekudya kwemangwanani uye huremu hwekuremara pakushandiswa kwekudya kwemangwanani kudzivirira kufutisa.
Zvokudya zvekutsanya kwepakati, izvo zvinosanganisira kusadya kweusiku humwe uye muzuva rinotevera, zviri kuwana mukurumbira pakati peavo vanoda kuderedza uremu, kuchengetedza uremu hwavo, kana kuvandudza mhedzisiro yehutano.
Semuenzaniso, imwe ongororo yakaburitswa muna 2018 yakawana kuti kutsanya kwepakati kwakavandudza kudzora shuga yeropa uye insulin senitivity uye kudzikisa BP. Varume vasere vane prediabetes vakapihwa imwe yemhando mbiri dzekudya: vangave vanodya iyo yese macalorie allowance pakati pe9: 00 am na15: 00 pm, kana kudya imwe chete nhamba yemakori mukati maawa gumi nemaviri. Maererano naCourtney Peterson, munyori wekudzidza uye mubatsiri wepurofesa wezvokudya zvinovaka muviri paYunivhesiti yeAlabama kuBirmingham, vatori vechikamu muboka rekutanga vaiva nekuderera kweropa semugumisiro wechirongwa. Zvisinei, hukuru hune mwero hwechidzidzo ichi hunoreva kuti tsvakurudzo yakawanda inodiwa mune zvingave zvikomborero zvenguva refu yechirongwa chakadaro.
Kana kurega kudya kwemangwanani kuchigona kubatsira, zvinoreva here kuti kudya kwemangwanani kunogona kukuvadza? Mumwe musayendisiti anopindura hungu kumubvunzo uyu uye anotenda kuti kudya kwemangwanani "kune ngozi": kudya mangwanani-ngwanani kunomutsa cortisol mazinga, izvo zvinotungamirira kune chokwadi chokuti muviri unodzivisa insulini nekufamba kwenguva uye kunowedzera mukana wekuita chirwere cheshuga chechipiri.
Asi Fredrik Karpe, purofesa wemishonga yemetabolism paOxford Center yeDiabetes, Endocrinology uye Metabolism, anopokana kuti izvi handizvo, uye mazinga epamusoro ecortisol mangwanani ingori chikamu chechimiro chemuviri wemunhu.
Uyezve, Carpe ane chivimbo chokuti kudya kwemangwanani ndiyo kiyi yekusimudzira metabolism yako. "Kuti mamwe matishu apindure zvakanaka pakudya, chinokonzeresa chekutanga chinodiwa, kusanganisira macarbohydrates anopindura insulin. Ndizvo zvinoita kudya kwemangwanani,” anodaro Carpe.
Chidzidzo che 2017 chevanhu gumi nevasere vane chirwere cheshuga uye 18 vanhu vasina icho chakawana kuti kusvetuka kwekudya kwemangwanani kwakakanganisa rhythm ye circadian mumapoka maviri uye zvakakonzera kuwedzera mushure mekudya kweropa glucose spikes. Vatsvakurudzi vakagumisa kuti kudya kwemangwanani kwakakosha kuti wachi yedu yechisikigo ishande nemazvo.
Peterson anoti vanhu vanorega kudya kwemangwanani vanogona kugoverwa kuva avo vanorega kudya kwemangwanani uye kudya kudya kwemanheru panguva dzenguva dzose-kubatsirwa nekudzikisa-uye avo vanorega kudya kwemangwanani uye kudya nguva.
“Avo vanononoka kudya vane njodzi huru yekufutisa, chirwere cheshuga uye chirwere chemoyo. Kunyange zvazvo kudya kwemangwanani kuchiratidzika sechikafu chinokosha zvikurusa chezuva, saizvozvowo kudya kwamanheru,” anodaro.
“Pakutanga kwezuva, muviri wedu unenge wava kugona kudzora uwandu hweshuga muropa. Uye kana tikadya kudya kwemanheru, muviri unova munjodzi, nekuti kutonga kweshuga yeropa kwatova kushoma. Ndine chokwadi chokuti chinokosha kuutano hakusi kurega kudya kwemangwanani uye kusanonoka kudya.”
Kudya kwemangwanani kwakawanikwa kuchikanganisa zvinopfuura uremu chete. Kusvetuka kudya kwemangwanani kwakabatana ne27% yakawedzera njodzi yechirwere chemoyo uye 2% yakawedzera njodzi yekuva nemhando ye20 chirwere cheshuga.
Chimwe chikonzero chingava kukosha kwekudya kwekudya kwemangwanani, sezvo tinowanzodya zviyo pakudya uku, izvo zvakasimbiswa nemavhitamini. Chimwe chidzidzo pamusoro pemaitiro emangwanani e1600 vechidiki veChirungu vakawana kuti kudya kwefiber uye micronutrients, kusanganisira folate, vitamini C, iron uye calcium, zvaive nani kune avo vaidya kudya kwemangwanani nguva dzose. Zvidzidzo muAustralia, Brazil, Canada, uye United States zvakaratidza migumisiro yakafanana.
Kudya kwemangwanani kwakabatanidzwawo nekuvandudza kushanda kwehuropi, kusanganisira kuisa pfungwa uye kutaura. Ongororo yezvidzidzo makumi mashanu neina yakawana kuti kudya kwemangwanani kunogona kuvandudza ndangariro, kunyangwe mhedzisiro pane mamwe mabasa ehuropi haina kunyatso kuratidzwa. Nekudaro, mumwe wevaongorori veongororo, Mary Beth Spitznagel, anoti kwatova "hunorema" humbowo hwekuti kudya kwemangwanani kunovandudza kutarisisa - kunongoda kumwe kutsvagisa.
"Ndakaona kuti pakati pezvidzidzo zvakayera mazinga ekugadzirisa, nhamba yezvidzidzo zvakawana rubatsiro yakanga yakafanana nenhamba yezvidzidzo zvisina kuiwana," anodaro. "Zvisinei, hapana zvidzidzo zvakawana kuti kudya kwemangwanani kunokuvadza kufunga."
Imwe dzidziso yakajairika ndeyokuti chinonyanya kukosha ndechezvatinodya pamangwanani.
Maererano netsvagiridzo kubva kuAustralia National Research and Development Association, mapuroteni emangwanani emangwanani akaonekwa kuti anoshanda mukuderedza kushuva kwechikafu uye kuderedza kudya pakupera kwezuva.
Nepo zviyo zvichiramba chiri chakasimba chekudya kwekudya kwemangwanani pakati pevatengi muUK neUS, shuga ichangoburwa mukudya kwekudya kwemangwanani yakaratidza kuti imwe yacho ine zvinopfuura zvikamu zvitatu zvehuwandu hunokurudzirwa hwezuva nezuva hweshuga yemahara pakushumira, uye shuga ndeyechipiri kana. chechitatu muzvimedu zvemukati mu7 kubva pagumi mabhureki ezviyo.
Asi zvimwe zvidzidzo zvinoratidza kuti kana pane zvokudya zvinotapira, zviri nani - mangwanani. Imwe yakaratidza kuti kuchinja kwehuwandu hwehomoni yekudya - leptin - mumuviri masikati kunoenderana nenguva yekushandiswa kwezvokudya zvine shuga, asi masayendisiti kubva kuYunivhesiti yeTel Aviv kuti nzara inonyanya kugadziriswa mangwanani. Muchidzidzo chevanhu vakuru ve200 vakafutisa, vatori vechikamu vakatevera kudya kwemavhiki e16 umo hafu yakadya dessert kwemangwanani uye imwe hafu haina. Avo vaidya dessert vakarasikirwa neavhareji ye18 kg yakawanda - zvisinei, chidzidzo chacho hachina kukwanisa kuziva migumisiro yenguva refu.
54 zvidzidzo zvakaratidza kuti kunyange pasina kubvumirana pane rudzi rwekudya kwemangwanani kune hutano. Vatsvakurudzi vakagumisa kuti rudzi rwekudya kwemangwanani haruna kukosha - zvakakosha kungodya chimwe chinhu.
Kunyange zvazvo pasina nharo inogutsa pamusoro pechii chaizvo chatinofanira kudya uye rini, tinofanira kuteerera kumiviri yedu pachedu uye kudya kana tine nzara.
"Kudya kwemangwanani kwakakosha zvikuru kune vanhu vanonzwa nzara vachangomuka," anodaro Johnston.
Semuenzaniso, zvidzidzo zvinoratidza kuti vanhu vane pre-diabetes uye chirwere cheshuga vanogona kuona kuti vakawedzera kuisa pfungwa mushure mekudya kwekudya kweGI kwakaderera, zvakadai sezviyo, izvo zvinonyungudutswa zvishoma nezvishoma uye zvinokonzera kukwira kwemashuga eropa.
"Muviri wega wega unotanga zuva zvakasiyana - uye misiyano iyi, kunyanya maererano nebasa reglucose, inoda kuongororwa zvakanyanya," anodaro Spitznagel.
Pakupedzisira, haufanirwe kuisa pfungwa dzako pakudya kumwe chete, asi funga nezvekudya kwezuva rose.
"Kudya kwemangwanani kwakakosha kunokosha, asi kudya nguva dzose kunonyanya kukosha kuti uchengetedze mazinga eshuga yeropa zuva rose uye zvinobudirira kunobatsira kudzora uremu uye nzara," anodaro Elder. "Kudya kwemangwanani hakusi iko kwega kwekudya kwaunofanira kurangarira."