nhau

Chikafu ndicho chinonyanya kudiwa nevanhu.
Hunhu hwakakosha hwekudya hunosanganisira huturu hwemukati, musanganiswa wechikafu, uye nguva yekudya.
Heano mamwe maitiro akajairika ekudya pakati pevanhu vemazuva ano

Plant based diet

Mediterranean cuisine
Kudya kweMediterranean kunosanganisira maorivhi, zviyo, nyemba (mbeu inodyiwa yemiti yemiti), michero (yakajairika dessert), miriwo nemiriwo, pamwe chete nehuwandu hushoma hwenyama yembudzi, mukaka, mhuka dzesango, uye hove. Chingwa (chingwa chegorosi, chakagadzirwa nebhari, gorosi, kana zvose) ndicho chinotonga kudya kwega kwega, nemafuta emuorivhi anoverengera chikamu chikuru chesimba rekudya.

Iyo Seven Counties Study, inotungamirwa naAncel Keys, yakaziva hutano hunhu hweMedithera cuisine. Iyo yekutanga dhizaini yaisanganisira kuenzanisa kudya uye mararamiro enyika nomwe zvichienderana nedata kubva kune imwe kana kupfuura varume cohorts munyika imwe neimwe. Muchikwata nemafuta emuorivhi semafuta makuru ekudya, zvese-zvinokonzera kufa uye kufa kwechirwere chemoyo zvaive zvakaderera pane izvo zviri muNordic neAmerican cohorts.

Mazuva ano, izwi rokuti "kudya kweMediterranean" rinoshandiswa kutsanangura maitiro ezvokudya anotevera maitiro anotevera: zvokudya zvinogadzirwa nezvirimwa (michero, miriwo, zviyo zvishoma, maruva, nzungu, nemhodzi), zvakabatanidzwa nehuwandu hwepakati kusvika kuhuwandu hwezvigadzirwa zvemukaka, uye kunyanya zvakaviriswa zvemukaka (zvakadai sechizi neyoghurt); Zvidiki kusvika pakati nepakati zvehove nehuku; Chikamu chiduku chenyama tsvuku; Uye kazhinji waini inopedzwa panguva yekudya. Inomiririra nzira inogona kugadziriswa yezvokudya iyo inokosha kune zvakawanda zvehutano.

Ongororo yeamburera yakaitwa pameta-analysis yekuongorora kwekuongorora uye randomized kliniki miedzo (kusanganisira data kubva kune vanopfuura mamiriyoni e12.8 vatori vechikamu) inoratidza kushamwaridzana kwekudzivirira pakati pekuomerera kune kudya kweMediterranean uye zvinotevera zvehutano zvinoguma (huwandu hwe37 kuongorora).

kudya kwemiriwo
Nekuda kwezvikonzero zvetsika, zvehuzivi, kana zvechitendero, kusadya miriwo kwave kuripo kubva kare. Nekudaro, kubva mumakumi mashoma emakumi emakore apfuura ezana ramakore rechi20, vanhu vakawedzera kutarisa nezvehutano hunoenderana nemhedzisiro yezvekudyara, pamwe neayo mabhenefiti ezvakatipoteredza (kuderedza kuburitswa kwegasi rinopisa, kuderedza mvura uye kushandiswa kwenyika). Mazuvano, vegetarianism inogona kusanganisira huwandu hwemaitiro ekudya anoratidzwa nekusiyana kwemafungiro, zvitendero, zvinokurudzira, uye magariro uye hutano zviyero. Vegetarianism inogona kutsanangurwa sechero nzira yekudya isingasanganisire nyama, zvigadzirwa zvenyama, uye kune akasiyana madhigirii ezvimwe zvigadzirwa zvemhuka, nepo chirimwa-chakadyara ishoko rakakura rinoshandiswa kutsanangura maitiro ekudya ayo anonyanya kutsamira pane zvisiri zvemhuka zvikafu asi zvisingasanganisire chikafu chinobva kumhuka.

Tichifunga nezvekusiyana-siyana uye hunhu hwakasiyana-siyana hwemaitiro emuriwo, kuziva nzira dzebhayoloji kwakanetsa. Parizvino, maitiro ayo panzira dzakawanda akakurudzirwa, kusanganisira metabolic, inflammatory, uye neurotransmitter nzira, gut microbiota, uye genomic kusagadzikana. Pakave paine gakava pamusoro pehukama pakati pekunamatira kudya kwezvirimwa uye kuderedza chirwere chemoyo, ischemic heart disease, rufu rwunokonzerwa nechirwere chemoyo ischemic, dyslipidemia, chirwere cheshuga, mamwe marudzi egomarara, uye pamwe-sese-chinokonzera kufa.

Kudya kwakaderera kwemafuta

Nekuda kwekuti lipids uye makabhohaidhiretsi ndiwo maviri macronutrients anobatsira zvakanyanya kune yakazara simba rekudya mukudya kwemazuva ano, kuenzanisa aya maviri macronutrients ndicho chinangwa che akati wandei maitiro ekugadzirisa chikafu ane chinangwa chekubudirira kudzora uremu uye kuwana zvimwe hutano mhedzisiro. Usati wakurudzira kudya kwakaderera-mafuta munharaunda yezvokurapa kuderedza dambudziko rehutano hwemwoyo, kudya kwakaderera-mafuta kwakanangana nekuderedza uremu kwakatovapo. Mumakore ekuma1980, vanhu vaiti chirwere chemwoyo uye kufutisa zvakakonzerwa nemafuta ezvokudya, uye kudya kusina mafuta akawanda, zvokudya zvakaderera, uye pfungwa dzine mafuta mashoma zvakawedzera kufarirwa.

Kunyangwe pasina tsananguro yakabatana, kana chikamu che lipids musimba rose rekudya chiri pasi pe30%, kudya kunoonekwa sekudya kwakaderera-mafuta. Muzvokudya zvakaderera-mafuta, 15% kana kuti pasi pesimba rose rekudya rinobva ku lipids, inenge 10-15% inobva kumapuroteni, uye 70% kana kupfuura inobva kumacarbohydrates. Ornish kudya kudya kwemiriwo kwakaderera, uko lipids inotora 10% yemacalorie ezuva nezuva (mafuta epolyunsaturated kune akazara mafuta ratio,> 1), uye vanhu vanogona kudya vakasununguka mune zvimwe zvinhu. Kukwana kwezvikafu mukudya kwakaderera-mafuta uye kuderera zvakanyanya kunoenderana nesarudzo yekudya yega. Kuomerera kune izvi zvikafu zvinogona kunetsa sezvo zvisingangodzikisi chikafu chakawanda chinobva kumhuka, asi zvakare chinorambidza mafuta emiriwo uye ane mafuta ezvirimwa-based chikafu senge nzungu nema avocados.

Dzora kudya kwemacarbohydrate

Atkins kudya, ketogenic kudya, uye yakaderera carbohydrate kudya
Mumakore gumi ekutanga ezana remakore re21st, mamwe maitiro akadzivirirwa akaongororwa akaratidza kuti vatori vechikamu vakakurudzira kudya kwekabhohydrate yakaderera (kureva shanduro dzakasiyana-siyana dzekudya kweAtkins) kwaiva nekurasikirwa kukuru kwehuremu uye kuvandudzwa kukuru mune zvimwe zvinokonzerwa nehosha yemwoyo kana ichienzaniswa nevaya vakapiwa kudya kwakakwirira kwemacarbohydrate. Kunyange zvazvo zvisiri zvidzidzo zvose zvakawana hukuru hwekugadzirisa kwekudya kwambotaurwa panguva yekutevera kana chikamu chekugadzirisa, uye kutevedza kunosiyana, sangano resainzi rakazotanga kuongorora kugona kwekiriniki kwechikafu ichi zvakadzama.

Izwi rokuti ketogenic rinoshandiswa kurondedzera zvakasiyana-siyana zvekudya. Kune vanhu vazhinji, kudya chete 20-50 g yemakhahydrates pazuva kunogona kuona miviri yeketone muweti. Aya madyiro anonzi akanyanya kuderera carbohydrate ketogenic kudya. Imwe nzira yekupatsanura inonyanya kushandiswa pakurapa kwechirwere chepfari, zvichibva pachiyero chekudya lipids kune huwandu hwese hwekudya kweprotein uye makabhohaidhiretsi. Muchinyakare kana kuomesesa vhezheni, reshiyo iyi i4: 1 (<5% yesimba inobva mukudya kwekabhohaidhiretsi), nepo mune yakasununguka vhezheni, reshiyo iyi i1: 1 (yakagadziridzwa Atkins diet, inenge 10% yesimba inobva kumacarbohydrates), uye pane zvakawanda zvakasiyana zvingasarudzwa pakati pezviviri.

Chikafu chine yakakwira carbohydrate yemukati (50-150 g pazuva) ichiri kutorwa seyakaderera kabhohaidhireti yekudya kana ichienzaniswa neyakajairwa kudya, asi izvi zvekudya zvinogona kusakonzeresa shanduko yemetabolism inokonzerwa nekudya kwakaderera kwecarbohydrate. Muchokwadi, chikafu chine makabhohaidhiretsi anoverengera isingasviki 40% kusvika 45% yesimba rose rekudya (zvichida rinomiririra avhareji yekudya kabhohaidhiretsi) inogona kuverengerwa seyakaderera carbohydrate kudya, uye kune akati wandei akakurumbira kudya anogona kuwira muchikamu ichi. Mukudya kwenzvimbo, 30% yemakoriyori anobva kuprotein, 30% anobva ku lipids, uye 40% anobva kumacarbohydrates, ane protein kusvika kucarbohydrate reshiyo ye0.75 pakudya. Kufanana nekudya kweSouth Beach uye kumwe kudya kwakaderera kwemacarbohydrate, chikafu chedunhu chinotsigira kudyiwa kwemakabhohaidhiretsi ane chinangwa chekudzikisa postprandial serum insulin concentration.

Iyo anticonvulsant mhedzisiro yekudya ketogenic inowanikwa kuburikidza neakatevedzana ezvingangoita nzira dzinogona kudzikamisa synaptic basa uye kuwedzera kuramba kubatwa. Nzira idzi hadzisati dzanyatsonzwisiswa. A low carbohydrate ketogenic diet inoratidzika kuderedza kuwanda kwekubatwa kwevana vane zvinodhaka zvinodhaka. Chikafu chiri pamusoro apa chinogona kudzora kubatwa kwenguva pfupi kusvika pakati, uye mabhenefiti ayo anoita seakafanana neaya emazuva ano antiepileptic drugs. Chikafu che ketogenic chinogonawo kuderedza kuwanda kwekubatwa muvarwere vakura vane zvinodhaka-resistant pfari, asi humbowo huchiri husina chokwadi, uye zvimwe zvinovimbisa mhedzisiro zvakataurwa muvarwere vakuru vane super refractory status epilepticus. Izvo zvinowanzoitika zvekiriniki zvakashata zvinokonzerwa nekudya ketogenic zvinosanganisira zviratidzo zvemudumbu (zvakadai sekuvhara) uye kusagadzikana kweropa lipids.

Deshu diet

Mukutanga kwema1990, a multicenter randomized clinical trial (DASH trial) yakaitwa kuti iongorore kukanganisa kwemaitiro ezvokudya pakudzora kweropa. Kuenzaniswa nevatori vechikamu vakagamuchira kudya kwekutonga, vatori vechikamu vakagamuchira 8-vhiki yekuedza kudya vakawana kuderera kukuru kweropa (avhareji inoderera mu systolic blood pressure ye 5.5 mm Hg uye kuderera kwepakati mu diastolic blood pressure ye 3.0 mm Hg). Zvichienderana nezvidimbu zvehumbowo izvi, chikafu chekuyedza chinonzi Deshu chikafu chakaonekwa senzira inoshanda yekudzivirira nekurapa hypertension. Chikafu ichi chakapfuma mumichero nemiriwo (zvishanu uye zvina zvinoshandiswa pazuva, zvichiteerana), pamwe nemafuta akaderera-mafuta emukaka (maviri sevhisi pazuva), ane yakaderera mazinga eakazara lipids uye cholesterol, uye yakaderera yakazara lipid yemukati. Paunenge uchitora chikafu ichi, potassium, magnesium, uye calcium content iri pedyo ne75th percentile yekutora kwevanhu veAmerica, uye kudya uku kune huwandu hwakawanda hwefiber uye mapuroteni.
Kubva pakatanga kudhindwa kwebepa, kuwedzera kune hypertension, takadzidzawo hukama pakati pekudya kweDe Shu nezvimwe zvirwere zvakasiyana. Kuteerera kuri nani kune ichi chikafu kunobatanidza zvakanyanya nekuderedzwa kwekufa kwezvikonzero zvese. Ongororo dzakawanda dzekutarisa dzinoratidza kuti chikafu ichi chine chekuita nekudzikira kwehuwandu hwegomarara uye kufa kune hukama negomarara. Ongororo yeamburera yemeta-analysis yakaratidza kuti, maererano nevanozotarisirwa cohort data yevanosvika 9500 miriyoni vatori vechikamu, kuteedzera zvirinani kune de shu kudya kwakabatana nekushomeka kwezviitiko zvezvirwere zvemetabolism senge chirwere chemoyo, chirwere chemoyo, sitiroko uye chirwere cheshuga. Muedzo wakadzorwa wakaratidza kuderera kwe diastolic uye systolic blood pressure, pamwe nekuderera kwezviratidziro zvakawanda zvemagetsi zvakadai se insulin, glycated hemoglobin mazinga, cholesterol yose, uye LDL cholesterol mazinga, uye kuora muviri.

Maide diet

Chikafu cheMaide (musanganiswa weMedithera neDeshu chikafu chine chinangwa chekunonoka kuderera kwetsinga sekupindira) chirongwa chekudya chine chinangwa chekusangana nemhedzisiro yehutano (cognitive function) zvinodiwa. Kudya kweMaide kunobva pane tsvakurudzo yapfuura pamusoro pehukama pakati pekudya uye cognition kana dementia, yakasanganiswa nemaitiro ekudya kweMediterranean uye kudya kweDeshu. Kudya uku kunosimbisa kudyiwa kwechikafu chezvirimwa (zviyo, miriwo, bhinzi, nzungu), kunyanya mabheri nemiriwo yemashizha akasvibira. Kudya uku kunorambidza kudyiwa kwenyama tsvuku, pamwe chete nezvokudya zvine mafuta akawandisa uye akazara (chikafu chinokurumidza uye zvakakangwa zvakakangwa, cheese, bhotela uye margarine, pamwe chete nemapake uye dessert), uye inoshandisa mafuta emuorivhi semafuta makuru anodyiwa. Zvinokurudzirwa kudya hove kamwechete pavhiki uye huku kanenge kaviri pavhiki. Kudya kweMaide kwakaratidza zvimwe zvingave zvikomborero maererano nemigumisiro yekuziva uye ikozvino iri kushingaira kudzidza mune randomized kliniki miedzo.

Nguva shoma yekudya

Kutsanya (kureva kusadya chikafu kana macalorie ane zvinwiwa kwemaawa gumi nemaviri kusvika kumavhiki akati wandei) kune nhoroondo yemazana emakore akawanda. Tsvagiridzo yekiriniki inonyanya kutarisisa pane-yenguva refu mhedzisiro yekutsanya pakuchembera, kusagadzikana kwemetabolism, uye chiyero chesimba. Kutsanya kwakasiyana nekurambidzwa kwekoriori, iyo inoderedza kushandiswa kwesimba neimwe chikamu, kazhinji pakati pe20% ne40%, asi kuwanda kwekudya kunoramba kusingachinji.

Kutsanya kwechinguvana kwazova imwe nzira isinganyanyi kudiwa pane kuramba uchitsanya. Itemu rekubatana, rine zvirongwa zvakasiyana siyana, kusanganisira kuchinjisa nguva yekutsanya uye kuganhurira nguva yekudya nenguva yekudya yakajairika kana nguva yemahara yekudya. Nzira dzakashandiswa kusvika parizvino dzinogona kukamurwa kuita mapoka maviri. Chikamu chekutanga chinoyerwa mumavhiki. Mune imwe nzira yekutsanya yezuva, kutsanya kunoitika zuva rega rega, uye mushure mezuva rega rega rekutsanya, kune zuva rekudya risingabvumirwe. Mune rimwe zuva rakagadziridzwa nzira yekutsanya, yakanyanya kuderera macalorie madyiro anotsinhaniswa nekudya zvakasununguka. Iwe unogona kudya nguva dzose kana kurega kwemazuva maviri pavhiki, uye kudya zvakajairwa kwemazuva mashanu asara (5 + 2 nzira yekudya). Rudzi rwechipiri rukuru rwekutsanya kwepakati inguva shoma yekudya, inoyerwa zuva nezuva, iyo inoitika chete panguva yakatarwa yezuva (kazhinji 8 kana 10 maawa).