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Zakudya zabwino kwambiri pazikhalidwe za 15 zofananira

Zakudya zabwino kwambiri pazikhalidwe za 15 zofananiraUbwino

Mukudziwa zomwe mumadya, komanso nthawi zambiri, zomwe mumadya osatero -Imakhudza kwambiri thanzi lanu komanso thanzi lanu. Nanga bwanji za thanzi labwino… kodi zingayendetsedwe bwino mukamatsata dongosolo la kadyedwe?





Inu kubetcherana! Matenda ambiri atha kukhala bwino atha kupititsidwa patsogolo kudzera pakudya, kuphatikiza zakudya zoyenerera zochepetsera zizindikilo zomwe zimayambitsidwa ndimatenda oberekera, mtima, m'mimba, komanso endocrine, pakati pa ena.



Ngati muli ndi chimodzi mwazinthu izi, kungakhale koyenera kugwiritsa ntchito njira ina yakudya ndi zakudya zopititsira patsogolo thanzi lanu. Nayi zakudya zabwino kwambiri pazakhumi 15 zomwe anthu ambiri aku America amakhudzidwa nazo mu 2021.

1. Zakudya zabwino kwambiri za IBS

Matenda otupa amakhudza pafupifupi Anthu 25 mpaka 45 miliyoni ku U.S. ndipo imatha kuwonetsa chilichonse kuyambira kutsekula m'mimba ndi kudzimbidwa mpaka kudzimbidwa ndi mseru.

Otsika FODMAP zakudya nthawi zambiri amalimbikitsidwa kwa anthu omwe ali ndi IBS, malinga ndi Ashkan Farhadi , MD, gastroenterologist ku MemorialCare Orange Coast Medical Center ku California. FODMAP imayimira oligosaccharides, ma disaccharides, monosaccharides ndi ma polyols; Ndi ma carb (shuga) amfupi omwe matumbo ang'onoang'ono samatenga bwino. Anthu ena amakumana ndi vuto la kugaya chakudya atawadya, kotero kudya chakudya chochepa cha FODMAP kumatha kuthandizira-koma sikungakhale ndi mavuto ake omwe.



Zimathandiza gulu labwino la odwala, koma ndizoletsa kwambiri ndipo pafupifupi chilichonse pansi pano chimaphatikizidwa [monga zakudya zoyenera kuzipewa], zomwe zimapangitsa kuti zikhale zovuta kugwiritsa ntchito, Dr. Farhadi akufotokoza.

M'malo moyesera kutsatira zakudya zochepa za FODMAP mpaka nthawi yayitali, Dr. Farhadi akuwonetsa kuti mugwiritse ntchito mndandanda wazakudya kuti muzindikire zomwe zimakupangitsani-kutali ndi chinthu chofunikira kwambiri chomwe munthu amene amakhala ndi IBS angachite, popeza zakudya zina zoyambitsa odwala ena koma osati ena (ndipo ngakhale zoyambitsa zakudya sizingakhale zoletsa nthawi zonse).

Ndikofunika kumvetsetsa zomwe mumachita komanso momwe thupi lanu limagwirira ntchito, ndikusankha chakudya choyenera munthawi yoyenera, akutero Dr. Farhadi. Soda atha kukhala woyambitsa wamphamvu kwambiri kwa munthu m'modzi, koma kwa anthu ena atha kuthandizira kugaya chakudya-kotero upangiri woti soda ndiyabwino [kwa anthu omwe ali ndi IBS] siupangiri wabwino.



ZOKHUDZA: Zakudya zabwino kwambiri za IBS

2. Zakudya zabwino kwambiri zamafuta a chiwindi

Matenda a chiwindi ndi omwe amachititsa chiwindi kulephera ndipo, ngakhale kuti nthawi zambiri amayamba chifukwa chomwa mowa, sizikhala choncho nthawi zonse.

KU mafuta ochepa, zakudya zopanda mafuta, itha kukuthandizani kuti muchepetse mafuta omwe amapezeka m'chiwindi mwanu pochepetsa thupi - osayang'ana chifukwa. Yesetsani kuganizira za kudya masamba a masamba ambiri, njere zathunthu, mtedza ndi mbewu, ndi mafuta athanzi-zakudya izi zitha kuchepetsa mafuta. Gwiritsani ntchito kudula nyama ndi nsomba, osati mafuta. Pomaliza, pewani mowa, koma osati caffeine; maphunziro ena amati Kumwa tiyi kapena khofi kumachepetsa kuopsa kwa chiwindi komanso chiwindi .



3. Zakudya zabwino kwambiri za kuthamanga kwa magazi

Chakudya cha DASH tikulimbikitsidwa ngati muli m'gulu la 30% ya achikulire aku America ndi kuthamanga kwa magazi, atero Amy Gorin, MS, RDN, wobzala mbewu katswiri wazamankhwala ndi mwiniwake wa Zakudya Zodyera Zomera ku Stamford, CT. DASH imayimira Njira Zakudya Zoyimitsira Matenda Oopsa.

Wopangidwa ndi National Institute of Health (NIH) mzaka za m'ma 1990, Gorin akuti dongosololi likuyang'ana kwambiri kuchepetsa zomwe zili mu zakudya komanso kudya zakudya zonse monga mbewu, zipatso ndi ndiwo zamasamba, mkaka, nyama yopyapyala, mtedza ndi mbewu, nyemba , mafuta athanzi, ndi mafuta: Dongosolo lakudya limachokera pa kafukufuku yemwe akuwonetsa kuti chakudyacho chitha kuthandiza kutsitsa kuthamanga kwa magazi, kuthandizira kuchepetsa cholesterol, ndikuchepetsa chiopsezo cha matenda amtima.



ZOKHUDZA: Momwe mungachepetse kuthamanga kwa magazi mwachilengedwe

4. Zakudya zabwino kwambiri za PCOS

Palibe chakudya chimodzi chomwe chimalimbikitsa zizindikiro za matenda a polycystic ovarian , kapena PCOS, koma ndibwino kuwunika kuchuluka kwa ma carbs anu, malinga ndi Danielle McAvoy, MSPH, RD, manejala wamkulu wazakudya & zophikira Zakudya Zachigawo .



Cholinga chachikulu cha PCOS ndikuchepetsa kuchuluka kwa insulin, chifukwa chake zakudya ziyenera kukhala zochepa [mu carbs yovuta ngati mpunga wabulauni, quinoa, ndi oats], akufotokoza. Zakudya zopatsa thanzi monga mkate woyera, mpunga woyera, mbatata, ndi madzi ziyenera kupewedwa, chifukwa zimatulutsa shuga m'magazi mwachangu ndikupangitsa kuti insulin ituluke.

Chithunzi © Sherry Ross , MD, OB-GYN ndi Katswiri wa Zaumoyo wa Akazi ku Providence Saint John's Health Center, akuvomereza, akuvomereza kuti azimayi omwe ali ndi PCOS achepetse ma carbs ndi shuga, komanso zakudya zopangidwa, mowa, ndi mafuta amafuta kuti apewe kutupa.



ZOKHUDZA: Mankhwala asanu othandiza a PCOS

5. Chakudya chabwino kwambiri cha thanzi la mtima, kuphatikiza ma PVC

Ngati mwapezeka kuti muli ndi ma contractricular contractions (PVCs) asanakwane, ndikofunikira kudya chakudya chomwe chimalimbitsa mtima wanu. Ngakhale izi ndizofala, zikagwirizanitsidwa ndi kusadya bwino zimatha kuonjezera chiopsezo cha matenda a mtima kapena kufooketsa minofu yanu ya mtima .

Zaumoyo wathunthu wamtima, American Mtima Association amalimbikitsa kudya momwe azakudya ndi akatswiri azakudya nthawi zambiri amakuwuzani kuti: kutsindika zaukhondo, zakudya zonse ndikuchepetsa zakudya zosinthidwa, sodium, nyama yofiira, shuga, ndi mowa . Chakudya cha DASH chimaphatikizapo njira iyi yodyera, kotero ngati mukuyitsatira kale kuti mukhale ndi matenda oopsa, muli bwino.

Chomaliza kuzindikira za PVC ndichakuti kafukufuku wina akuwonetsa kuti milingo yamagetsi yamagetsi yotsika kukhala chiopsezo , makamaka ngati mulibe magnesium kapena potaziyamu. Mutha kuwonjezera zina mwa michere iyi pakudya kwanu pakudya nthochi zambiri, sipinachi, broccoli, masamba obiriwira, mtedza, ndi nyemba (zonse DASH zogwirizana!).

ZOKHUDZA: Chakudya chabwino kwambiri cha thanzi la mtima

6. Zakudya zabwino kwambiri za matenda ashuga (pre-diabetes, Type 1, ndi Type 2)

Zakudya zaku Mediterranean ndi imodzi mwazakudya zabwino kwambiri zomwe mungatsatire, ngakhale mutakhala ndi matenda ashuga moyo wanu wonse kapena mukungoyamba kuwunika kuchuluka kwa shuga m'magazi chifukwa omwe amakupatsani chithandizo chamankhwala anakuwuzani kuti mulibe matenda ashuga, akutero McAvoy. Izi ndichifukwa choti chimayang'ana pakukhala ndi thupi lochita masewera olimbitsa thupi ndikuyeserera pang'ono.

Sichichita izi pongoletsa gulu linalake la chakudya, koma pogogomezera zakudya zonse m'malo mwa zakudya zopangidwa kapena zothamanga.

Zakudya zaku Mediterranean zimabzala mbewu, ndizoyambira masamba, zipatso, mbewu zonse, nyemba, mtedza, ndi mbewu, McAvoy akufotokoza. Zakudya zapamadzi zochepa, nkhuku, mkaka ndi vinyo zimalimbikitsidwa, pomwe nyama yofiira ndiyochepa.

Kafukufuku wambiri pazakudya za Mediterrean amaphatikiza mtundu wa 2 shuga; Mwachitsanzo, a Kuwunika kwamaphunziro kwa 2011 lofalitsidwa mu Matenda a shuga adapeza kuti zakudya za Mediterrean zimachepetsa kusala kudya kwa glucose ndi A1C kwa omwe atenga nawo gawo pazaka 17 zamaphunziro omwe adawunikiridwa, akumenya zotsatira za zakudya zopanda mafuta m'maphunziro angapo.

ZOKHUDZA: Kodi mutha kusintha matenda ashuga?

7. Zakudya zabwino kwambiri za hypothyroidism

Palibe mankhwala ochiritsira-onse a hypothyroidism, monga PCOS (vuto lina lokhudzana ndi mahomoni). Iyenera kuyang'aniridwa ndi mankhwala, nthawi zambiri, koma kudya ndi kupewa zakudya zoyenera kumatha kuchepetsa zizindikilo. Chifukwa hypothyroidism imatha kuchepetsa kuchepa kwa thupi, muyenera kukumbukira osadya zakudya zambiri zopangidwa , zomwe nthawi zambiri zimakhala zonenepa kwambiri komanso zopatsa mphamvu koma sizimakudzazaninso (zomwe zingakupangitseni kudya ma calories ambiri).

Ndikofunika kuti anthu omwe ali ndi hypothyroidism azipeza okwanira ayodini ndi selenium, koma kudya kwanu kuyenera kuyang'aniridwa ndi omwe amakupatsani chithandizo chamankhwala; sikuti aliyense amene ali ndi hypothyroidism alibe mu michere imeneyi, ndipo kumeza kwambiri kungayambitse kuwonongeka. Muyeneranso kuchepetsa zakudya zomwe zimadziwika kuti chomera , zomwe zingasokoneze ntchito ya chithokomiro. Izi zimaphatikizapo zinthu za soya ndi tofu, masamba ena osokonekera, ndi zakudya zina zopatsa mafuta.

ZOKHUDZA: Momwe mungathandizire kusowa kwa ayodini ndi zakudya ndi zowonjezera

8. Chakudya chabwino kwambiri chochepetsera thupi

Zakudya za Mediterreanean imagwira ntchito bwino pochepetsa thupi, kuwonjezera pa kukhala chakudya chabwino kwa anthu omwe ali ndi matenda a shuga, atero a Gorin. Pogogomezera nyama yankhumba, zipatso, nsomba, mafuta a maolivi, mtedza, nyemba, nyemba - ndi chakudya chochepa chokometsera monga vinyo wofiira ndi mkaka - Gorin amalimbikitsa kutsatira dongosolo lakudya ili kuti mupeze michere yonse yomwe mukufunikira popanda zowonjezera zonse .

Zimagwira bwino bwanji? Chimodzi chachikulu, Kafukufuku wazaka 12 wofalitsidwa mu 2018 mkati Matenda a shuga anapeza kuti anthu omwe amatsatira kwambiri zakudya sizinangowonjezera kunenepa kokha, koma amakhala pachiwopsezo chochepa chodzayamba kunenepa mtsogolo.

9. Zakudya zabwino kwambiri za cholesterol

Cholesterol ndi kuthamanga kwa magazi nthawi zambiri zimayendera limodzi kuti mukhale ndi thanzi la mtima wanu, ndipo malingaliro azakudya ndi ofanana kwa onse. Koma komwe matenda oopsa amayang'ana kwambiri sodium, Zakudya za kolesterolini zimangoyang'ana pa mafuta .

Cholesterol chomwe mumadya sichimakulitsa mafuta m'thupi lanu, [ndi] mafuta okhuta ndi omwe mumadya [mumadya], akuteroLainey Younkin, MS, RD, wazakudya wowonda ku Lainey Younkin Chakudya .

Izi sizikutanthauza kuti muyenera kudula mafuta onse-zina ndi zabwino kwa inu! Koma muyenera kuchepetsa kudya nyama yofiira komanso yosakidwa, atero a Younkin, m'malo mwa omega-3 fatty acids protein monga saumoni kapena albacore tuna. Muyeneranso kuyang'ana pazinthu zosungunuka zamafuta, monga oatmeal, zipatso, ndiwo zamasamba, ndi balere, zomwe Younkin akuti zitha kuthandiza kuchepetsa LDL cholesterol (aka choyipa).

ZOKHUDZA: 4 njira zamankhwala zamtundu wa triglycerides

10. Chakudya chabwino kwambiri cha matenda a Hashimoto

Mukuganiza kuti matenda a Hashimoto ndi osowa? Ganiziraninso: Ndicho chomwe chimayambitsa matenda a chithokomiro ku U.S. 5 mwa anthu 100 aliwonse , pa NIH. Chifukwa chake ndichinthu chabwino kutsatira kutsatira zakudya zamagetsi (AIP) Zitha kuthandiza kusamalira zizindikiro za anthu omwe ali ndi matenda a Hashimoto.

AIP imachotsa zakudya zotupa zomwe zingayambitse kutupa komwe kumayambitsidwa ndi matenda omwe amadzitchinjiriza, atero a McAvoy, omwe amalangiza kuti anthu amayamba kuchotsa mbewu, nyemba, mkaka, nightshades, mtedza ndi mbewu, mazira, mafuta ndi shuga woyengedwa, khofi, ndi mowa pazakudya zawo . Kuchokera pamenepo, pang'onopang'ono mutha kuwonjezera zakudya izi momwe mumagwirira ntchito kuti muwone kuti ndi iti, ngati ilipo, yomwe imathandizira kukutupa kwanu.

11. Zakudya zabwino kwambiri za kusamba

Osangoganiza zabodza kuti zomwe mumadya zilibe mphamvu paumoyo wanu wobereka; Malinga ndi Dr. Ross, ngakhale kusintha kosavuta pa zakudya zanu kumatha kukhala ndi vuto, makamaka zikafika pachinthu china chomwe chimasokoneza thupi lanu monga kusintha kwa thupi.

Estrogen ikayamba kutsika, imakhudza kagayidwe kake ndipo kamatha kudzetsa kunenepa, Dr. Ross akuti.

Kuphatikiza pa kugwiritsa ntchito zoperewera zochepa , Dr. Ross akuwonetsa kuti muzidya mkaka wambiri wathanzi komanso zakudya za phytoestrogen monga soya kuti muwonjezere kuchuluka kwa estrogen; Pakadali pano, muyenera kupewa zakudya zopangidwa, shuga, mowa, tiyi kapena khofi, ndi zakudya zonunkhira, zomwe zimatha kuyambitsa nkhawa komanso kuwotcha kwa azimayi ena.

12. Zakudya zabwino kwambiri za diverticulitis

Ngati mwapezeka ndi Kusokoneza , mwina mwachenjezedwa kuti mupewe zakudya zambiri zomwe zingakhale zovuta kuti zisakodwe m'matumba mwanu ndikupangitsa matenda kapena kutupa.

Koma Dr. Farhadi akuti zoletsa zambirizo ndizosafunikira, ndipo zomwe mukuyenera kuchita ndikutsata lamulo limodzi losavuta: pewani kudya chilichonse chomwe chingafanane ndi msomali wa chala chanu cha pinki (kutsegula kwa diverticulum ndikukula komweko!).

Ngati china chili chaching'ono kuposa ichi, chimatuluka mosavuta [kudzera m'matumbo], ndipo ngati china chake ndichachikulu kuposa ichi, sichingakakanike [pamenepo), akufotokoza. Ngati chiri chofanana ndendende ndi msomali wanu wa pinki, muli pamavuto.

Kodi izi zikutanthauza chiyani mwanjira zenizeni? Iwalani kupewa ma strawberries chifukwa ali ndi njere-yomwe ndi yaying'ono kwambiri kuti ingayambitse vuto-ndipo idyani mtedza kamodzi, ndikuzitafuna musanameze. Muyenera, komabe, kupeŵa zopangidwa ndi chimanga, monga chimanga pa chimanga ndi mbuluuli, zomwe zimangokhala kukula koyenera kukakamira ndipo nthawi zambiri sizimatafunidwa bwino.

ZOKHUDZA: Zakudya zabwino kwambiri za diverticulitis

13. Zakudya zabwino kwambiri zotupa

Chifukwa kutupa kumatha kuchitika mthupi lililonse, palibe chakudya chimodzi chomwe chingachepetse kutupa kudera lonse . Ndipo zakudya zambiri zomwe mungayembekezere-monga zomwe zili ndi shuga, ma carbu osavuta, ndi mafuta okhutira-zimatha kupangitsa kutupa, chifukwa chake muyenera kuyamba kuzidula.

Koma pali zakudya zina zotsutsana ndi zotupa zomwe zitha kugwiritsidwa ntchito kulowa zakudya zanu ngati mukuvutika. Lamulo lagolide ndikufunafuna zakudya zokongola, chifukwa nthawi zambiri zimadzaza ndi ma antioxidants ndipo zimatha kuchepetsa mayankho otupa mthupi lanu: Ganizirani tomato, tsabola, kale, zipatso, ndi malalanje. Muyeneranso kudya nsomba zambiri mumtundu wa omega-3 fatty acids, ma avocado athanzi mtima, ndi tiyi wobiriwira, omwe awonetsedwa kufinya yankho la cytokine .

ZOKHUDZA: Zopindulitsa za 14 za turmeric

14. Chakudya chabwino kwambiri cha nyamakazi

Ngati mtundu wa kutupa komwe mukukumana ndi nyamakazi, muyenera kuyamba ndi malingaliro omwe ali pamwambapa okhudzana zakudya zotsutsana ndi zotupa kudya ndi kupewa. Koma ngati mukufuna kupita patsogolo pang'ono, fayilo ya Arthritis Foundation ikusonyeza kutsatira zakudya zama Mediterrean makamaka (kudabwa, kudabwa!).

Ngakhale kafukufuku wina sanawulule kusintha kulikonse kwamatenda a nyamakazi kwa odwala omwe akudya zakudya za Mediterrean, maphunziro ena-monga iyi 2016 imodzi kuchokera pa American Journal of Clinical Nutrition -Kupeza kuti chakudyacho chimalumikizidwa ndi moyo wabwino kwa anthu omwe ali ndi nyamakazi, amachepetsa kupweteka kwawo, kuuma kwawo, komanso kupunduka kwawo.

ZOKHUDZA: Chakudya chabwino kwambiri cha nyamakazi

15. Zakudya zabwino kwambiri za GERD

Palibe chakudya chenicheni choyang'anira matenda a reflux a gastroesophageal (GERD) , komabe mutha kuchita zinthu ziwiri zofunika kuti muchepetse ziwopsezo: Pewani zakudya zotupa, ndi nthawi yomwe mumadya ndi kumwa mosamala.

Zakudya zamchere, monga zipatso za zipatso ndi tomato, zimawonjezera GERD, komanso chokoleti, caffeine, ndi mowa, atero a Younkin, omwe akuwonjezera kuti anthu ena amatha kulekerera zakudya izi pang'ono, chifukwa chake dziwani zomwe zikukuthandizani. Muyeneranso kupewa mankhwala a peppermint (kuphatikiza chingamu ndi maantacid), zakumwa zopangidwa ndi kaboni, ndi mafuta, zakudya zamafuta.

Kufikira kuti liti kudya, zomwe zingakhale zofunikira monganso chani mumadya. Kuphatikiza pa kupewa chakudya kapena chakumwa chilichonse maola atatu musanagone (pomwe mudzagona mwachisawawa komanso asidi m'mimba nthawi zambiri amabweretsanso m'mimba mwanu), perekani m'mimba kupumula pakati pa chakudya-ndipo muphatikize madzi pamapumalo.

Anthu saganiza kuti madzi amawerengedwa, koma mimba yapangidwa kuti igone pang'ono pakati pa chakudya kwa maola atatu kapena anayi, amachenjeza Dr. Farhadi. Mukasunga m'mimba mwakumwa madzi tsiku lonse, mudzakhala ndi vuto ndi Reflux.