Mwina mwawonapo dzina lakuti 'Carnivore Diet' pamene mukuyang'ana pa intaneti, makamaka pa malo ochezera a pa Intaneti. Anthu ambiri akulankhula za njira yatsopanoyi yomwe imati imakuthandizani kuchepetsa thupi mwa kudya nyama yokha. Ena amati izi zapangitsa kuti muchepetse thupi modabwitsa komanso kuti muchiritse matenda. Koma kodi kwenikweni ndi chiyani? Kodi kudya nyama yokha ndi kwabwino kwa matupi athu? Lero, tiyeni tiwone izi kuchokera ku lingaliro lachipatala.
Kodi Zakudya Zodya Nyama N'chiyani?
Mwachidule, izi zikutanthauza kuchotsa chakudya cham'thupi chonse muzakudya zanu ndikudya zakudya za nyama monga nyama, nsomba, nkhuku, ndi mazira okha. Lingaliro lalikulu ndilakuti chakudya cham'thupi chikachotsedwa, thupi limayamba kuwotcha mafuta kuti lipeze mphamvu, zomwe zimapangitsa kuti munthu achepetse thupi. Anthu omwe amatsatira zakudyazi amanenanso kuti zimachepetsa kutupa m'thupi, zimawongolera kuchuluka kwa shuga m'magazi mwa odwala matenda ashuga, komanso zimathandizira thanzi la maganizo.
Izi zingawoneke ngati zakudya zodziwika bwino za ketogenic ndi zakudya za Atkins, koma ndizoletsa kwambiri. Zakudya zina ziwiri zimangoletsa chakudya cham'mimba. Komabe, zakudya zodya nyama sizimaletsa chakudya cham'mimba chokha, komanso ndiwo zamasamba, zipatso, tirigu, mtedza, ndi nyemba.
Izi si zachilendo kwenikweni. Ngakhale m'zaka za m'ma 1700, anthu anayesa kuchiza matenda a shuga popereka nyama yokha. Posachedwapa yakhala yotchuka chifukwa cha dokotala wakale dzina lake Shawn Baker. Koma ndikofunikira kudziwa kuti chilolezo cha dokotalayo chinayimitsidwa chifukwa cha kulephera kwa ntchito, kenako nkubwezeretsedwanso ndi mikhalidwe.
Chofunika kwambiri, zakudya izi sizigwirizana ndi malangizo azaumoyo monga American Dietary Guidelines, omwe amanena kuti zakudya zoyenera ziyenera kuphatikizapo ndiwo zamasamba, zipatso, ndi tirigu wonse.
Kodi zakudya zimenezi zimagwira ntchito bwanji m'thupi?
Kawirikawiri, gwero lalikulu la mphamvu m'thupi lathu ndi chakudya. Tikadya chakudya, thupi lathu limasintha shuga wotchedwa shuga ndipo limagwiritsa ntchito mphamvu. Shuga wotsalayo amasungidwa m'chiwindi ndi minofu. Kenako chotsalacho chimasungidwa ngati mafuta.
Koma mukasiya kudya chakudya cham'thupi, thupi lanu liyenera kupeza njira ina yopezera mphamvu. Kenako limawotcha mafuta ndikupanga chinthu chotchedwa ketones. Ketones izi zimagwiritsidwa ntchito ngati mphamvu.
Anthu ochirikiza chakudyachi amanena kuti chimakuthandizani kutentha mafuta mwachangu, kuchepetsa thupi, komanso kuchepetsa njala. Koma kumbukirani kuti thupi la munthu aliyense ndi losiyana, ndipo munthu aliyense amayankha mosiyana ndi mtundu uwu wa chakudya. Pali umboni wochepa kwambiri wa zachipatala wotsimikizira zomwe akunena. Chifukwa chake, onetsetsani kuti mwalankhula ndi dokotala wanu musanayambe kudya zakudya zomwe zimachotsa magulu onse a zakudya. Kupanda kutero, mutha kuphonya zakudya zofunika kwambiri ndikudwala.
Ndi zakudya ziti zomwe zingadyedwe komanso zomwe sizingadyedwe?
Mndandanda wa zakudya zomwe zili pazakudyazi ndi waufupi kwambiri, chifukwa mutha kudya zakudya zochokera ku nyama zokha. Mutha kudziwa bwino izi poyang'ana tebulo ili m'munsimu.
| Zakudya Zololedwa | Zakudya Zopewera |
|---|---|
| Nyama: ng'ombe, nyama yankhumba, nyama ya mbuzi, nsomba. | Zipatso zonse: nthochi, mango, mapapaya, malalanje, ndi zina zotero. |
| Nkhuku: Chifuwa cha nkhuku, ntchafu, mapiko. | Ndiwo zamasamba zonse: mbatata, mbatata, kabichi, kaloti, masamba, ndi zina zotero. |
| Nsomba ndi nsomba zam'madzi: salimoni, tuna, shrimp, squid, nkhanu. | Mbewu zonse: mpunga, buledi, Zakudyazi, oats, quinoa, ndi zina zotero. |
| Nyama za m'thupi: chiwindi, impso, lilime. | Nyemba zonse: lentils, nandolo, nyemba zobiriwira, nandolo. |
| Pophikira: batala, mafuta a nyama (tallow), ghee. | Mtedza ndi mbewu zonse: ma cashew, mtedza, amondi, mbewu za sesame. |
| Zokometsera: Zinthu zachilengedwe monga mchere, tsabola, ufa wa chili, adyo. | Zakudya za shuga ndi zotsekemera: shuga, uchi, makeke, mabisiketi, zakumwa zotsekemera. |
| Zakudya Zoyenera Kudya Mochepa | |
Nyama zokonzedwa monga mazira, tchizi, mkaka, yogati, nyama yankhumba, masoseji, ndi zina zotero zimanenedwa kuti ndizochepa chifukwa cha lactose ndi zinthu zina zomwe zilimo. | |
Kodi ubwino ndi kuipa kwa izi ndi kotani?
Mapindu Omwe Amaganiziridwa
Ngakhale kuti chakudyachi chimati chimathandiza kuchepetsa thupi, thanzi la mtima, thanzi la chitetezo chamthupi, kuchuluka kwa shuga m'magazi, komanso maganizo, palibe kafukufuku wasayansi wotsimikizira izi. Pali zokumana nazo za anthu okhawo omwe adachitapo izi.
Mu kafukufuku wina, anthu pafupifupi 2,000 omwe adatsatira zakudyazi adanena kuti ali ndi BMI yotsika, mphamvu zambiri, komanso kugona bwino. Komabe, kufooka kwakukulu kwa kafukufukuyu ndikuti sikunaphatikizepo mayeso azachipatala kuti adziwe zomwe adadya kapena momwe alili ndi zakudya. Chifukwa chake, zotsatirazi sizingadaliridwe kwathunthu.
Zoyipa ndi Zoopsa Zazikulu
Iyi ndi gawo lomwe tiyenera kusamala kwambiri .
- Kusowa zakudya: Ndiwo zamasamba ndi zipatso ndi malo osungira zakudya zofunika monga ulusi, potaziyamu, vitamini A, ndi vitamini C. Ngati izi sizikupezeka konse, thupi limatha kukhala ndi vuto lalikulu la zakudya.
- Kudzimbidwa kapena kutsegula m'mimba: Kudzimbidwa kwambiri kumatha kuchitika chifukwa ulusi umachotsedwa kwathunthu muzakudya. Komanso, kuchuluka kwa mafuta ndi mapuloteni ambiri kumatha kusintha mabakiteriya opindulitsa m'matumbo, zomwe zimayambitsa kutsegula m'mimba mwa anthu ena.
- Kuopsa kwa matenda a mtima: Nyama yofiira ndi nyama zokonzedwa zimakhala ndi mafuta ambiri okhuta. Izi zimawonjezera kuchuluka kwa cholesterol yoyipa (LDL) m'magazi, zomwe zimawonjezera chiopsezo cha matenda monga matenda a mtima ndi sitiroko.
- Kuthamanga kwa magazi: Nyama yokonzedwa monga nyama yankhumba ndi soseji imakhala ndi mchere wambiri, zomwe zingapangitse kuti kuthamanga kwa magazi kuwonjezere.
- Zoopsa ku impso: Munthu amene ali ndi matenda a impso sangathe kupirira kudya mapuloteni ambiri chonchi. Zingawononge impso.
Mwachidule, ngakhale kuti zakudya zimenezi zingakuthandizeni kuchepetsa thupi mwamsanga, kuwonongeka kwa thanzi komwe kumabweretsa kungakhale kwakukulu kwambiri.
Kodi zakudya izi si zabwino kwambiri kuchita?
Upangiri wanga monga dokotala ndi wakuti iyi si chakudya chotetezeka kapena choyenera kutsatira pakapita nthawi. Ndi choletsa kwambiri. Ndipo pakapita nthawi, mumatopa ndi chakudyachi. Simungasiye kufuna kudya chidutswa cha mkate, chidutswa cha mpunga, kapena chipatso kachiwiri.
Ngati mukufuna kuchepetsa thupi, njira yokhazikika komanso yothandiza kwambiri ndiyo kudya zakudya zopatsa thanzi, kuchepetsa shuga, mafuta, ndi ufa, komanso kuchita masewera olimbitsa thupi nthawi zonse, m'malo mogwiritsa ntchito njira zopitirira muyeso ngati izi.
Anthu otsatirawa makamaka sayenera kuyesa zakudya izi:
- Amayi oyembekezera ndi oyamwitsa.
- Anthu omwe ali ndi matenda a impso.
- Anthu omwe ali ndi matenda a shuga, matenda a mtima, kapena kuthamanga kwa magazi.
- Anthu omwe kale anali ndi vuto la kudya.
Uthenga Wopita Nawo Kunyumba
- Zakudya Zodya Nyama ndi zakudya zoletsa kwambiri, zongodya nyama yokha.
- Ngakhale izi zingakuthandizeni kuchepetsa thupi pakapita nthawi yochepa, n'zovuta kuzisunga pakapita nthawi. Ngati musiya, mukhoza kulemeranso.
- Palibe umboni wamphamvu wa zachipatala wotsimikizira ubwino wa thanzi umene anthu amanena. Nthawi zambiri ndi zokumana nazo zaumwini.
- Mukachotsa kwathunthu ndiwo zamasamba, zipatso, ndi tirigu, pali chiopsezo chachikulu cha kusowa kwa mavitamini ofunikira, mchere, ndi ulusi.
- Chofunika kwambiri: Musanayambe kusintha zakudya, makamaka zakudya zopitirira muyeso ngati izi, onetsetsani kuti mwafunsa dokotala wa banja lanu (dokotala).
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