Vanhu vane chirwere cheshuga vanofanira kuva vanodya miriwo here?
Kunyange zvazvo vatsvakurudzi vari kupokana kuti chirwere cheshuga chinogona kudzivirirwa kana kurapwa nekutevera chimwe chikafu kana chimwe, kune masayendisiti uye vanachiremba vakarerekera kukuda kwekudya kwezvirimwa. Tichaongorora muchidimbu kuti kudya kwakasiyana sei sekudya mbishi, veganism uye lacto-vegetarianism kunogona kuderedza njodzi yechirwere uye kugadzirisa hutano. Chii chaungaita kana iwe ukanzwa kuti iwe unogona nyore kuderedza uremu, kuderedza ropa reglucose neropa, kudzivirira chirwere chemwoyo, uye chinonyanya kukosha, kumira kana kudzivirira chirwere cheshuga? Zvinonzwika zvakanyanya kuti zvisave chokwadi, asi ongororo iri kukura inoratidza kuti kudya kwezvirimwa kunogona kubatsira vane chirwere cheshuga. Ndedzipi data retsvakurudzo? Chidzidzo chemavhiki makumi manomwe nemaviri, chakabudiswa naNeil Barnard, MD uye purezidhendi weDare reVarapi veMushonga Webasa, inopa humbowo hunogutsa hwezvakanakira kudya kwezvirimwa kune vanhu vane chirwere cheshuga. Vanhu vane chirwere cheshuga vakatevera vegan, yakaderera-mafuta kana ine mwero-carbohydrate kudya. Vamiririri vemapoka maviri aya vakarasikirwa nehuremu uye vakaderedza zviri mucholesterol muropa. Ongororo yezvehutano yenhengo dzeChechi yeSeventh-day Adventist dzinosvika zana dzinotevera kudya kwemuriwo kwakawana kuti vanodya miriwo vaive vashoma mukana wekuita chirwere cheshuga pane vasiri vegetarians. "Kuwanda kwezvokudya zvinomera vanhu vanotevera, ivo vanonyanya kuchengetedza uremu hwakanaka uye kudzivirira chirwere cheshuga," akadaro Michael J. Orlich, MD, mubatsiri wepurofesa wemishonga yekudzivirira paLoma Linda University muCalifornia. Orlic akatora chikamu muchidzidzo. Kudzivisa nyama yakatsvuka uye yakagadziriswa inogona kubatsira kudzivirira rudzi rwechirwere cheshuga 100 pasina kana kukanganisa uremu hwemuviri. Zvidzidzo zviviri zvenguva refu zvakaitwa neHarvard School of Public Health, zvinosanganisira vangangosvika zana nemakumi mashanu vamiriri vehutano hweakasiyana maprofiles, zvakaratidza kuti vanhu vaidya imwe hafu yekupa nyama tsvuku zuva nezuva kwemakore mana vakawedzera njodzi yekuva nechirwere cheshuga 000 ne150% . Kurambidzwa mukushandiswa kwenyama tsvuku kunoderedza dambudziko rekuita chirwere ichi. "Kudzidza mushure mekuongorora kunoratidza kuti pane kubatana kwakasimba pakati pekudya kwezvirimwa uye nhamba inowedzera yezvirwere zvisingaperi: chirwere cheshuga, chirwere chemwoyo, chirwere cheAlzheimer uye mamwe marudzi ekenza," anodaro Sharon Palmer, nyanzvi yezvokudya uye munyori weThe Plant-Powered. Diet. . Sezvo mutemo, vane chirwere cheshuga vanotarisana nezviitiko zvakadai sekusingaperi kuzvimba uye insulin kuramba. Zvose izvi zviitiko, izvo zvinodyidzana, zvakaderedzwa zvakanyanya kana uchinjira kune chirimwa-chikafu chekudya. Mukuwedzera, nzvero dzinoratidzira idi rokuti vanodya miriwo vane utano hwakanaka nemhaka yokuti vanokombamira kutevera mimwe miitiro ine utano: havasvuti, vane miviri yakagwinya, vanoona TV shoma, uye vanorara zvakakwana. Vegetarian Spectrum Iwe unogona kazhinji kunzwa vanhu vachiti, "Ini ndiri vegan." Vamwe vanozvidaidza kuti vegetarians kana lacto-vegetarians. Mazwi ese aya anoreva huwandu hwekudya kunovaka zvirimwa.
Chikafu chekudya mbishi. Vatsigiri vayo vanodya chete chikafu chisina kubikwa, kugadzirwa kana kupiswa kusvika pakupisa kwakanyanya. Zvokudya izvi zvinogona kudyiwa zvakasvinwa, zvakakanyiwa, zvakaiswa muto, kana kuti zvazvakasikwa. Kudya uku kunowanzobvisa doro, caffeine, shuga yakanatswa, uye akawanda mafuta nemafuta. Vegan kudya. Zvigadzirwa zvemhuka zvakaita senyama, hove, huku, zvekudya zvemugungwa, mazai uye zvigadzirwa zvemukaka hazvibatanidzwe. Nyama iri kutsiviwa neimwe mapuroteni masosi senge tofu, bhinzi, nzungu, nzungu, vegan burgers, nezvimwe. Lacto vegetarians usabvisa zvigadzirwa zvemhuka, asi shandisa mukaka, bota, cottage cheese uye cheeses.
Kazhinji, zvichienzaniswa nekudya kwelacto-vegetarian, kudya kwevegan kunoshanda zvakanyanya mukudzivirira nekurapa chirwere cheshuga. Tiri kutaura nezvekudya kubva kune chero zvokudya zvakanatswa zvisingabatanidzwi - mafuta ezuva, furawa yegorosi yakanatswa, spaghetti, nezvimwewo. Mukudya kwakadaro, mafuta anoumba gumi chete kubva muzana emakoriyori, uye muviri unogamuchira makumi masere kubva muzana emakori kubva kune yakaoma. makabhohaidhiretsi.
Kudya kwezvirimwa kunoshanda sei?
Maererano naPalmer, kudya kwezvirimwa kunobatsira nokuda kwechikonzero chimwe chete: "Vakapfuma muzvinhu zvose zvikuru - fiber, mavitamini, zvicherwa, phytochemicals, uye mafuta ane utano - uye asina zvinhu zvakashata zvakadai semafuta akazara uye cholesterol." Orlich anokurudzira kuti vanhu vane prediabetes nechirwere cheshuga vadzivise kudya kwavo zvigadzirwa zvemhuka, kunyanya nyama tsvuku, kana kuti vadzivise nyama zvachose. Mukuwedzera, zvakakosha kuti udzivise zviyo zvakanatswa uye shuga inowanikwa muzvinwiwa uye zvihwitsi, uye kudya zvakasiyana-siyana sezvinobvira, zvichangobva kugadzirirwa kudya-based based meals.