Kuru >> Wellness >> Kudya kwakanakisa kwemamiriro gumi nemashanu ehutano

Kudya kwakanakisa kwemamiriro gumi nemashanu ehutano

Kudya kwakanakisa kwemamiriro gumi nemashanu ehutanoWellness

Iwe unoziva izvo zvaunodya-uye kazhinji, izvo iwe usadaro -Ine chekuita nehutano hwako hwese uye kugara zvakanaka. Asi zvakadiniko nezve chaiwo mamiriro ehutano… anogona kuve akachengetedzwa zvirinani kana iwe uchitevera chirongwa chekudya?





Iwe unotengesa! Mamiriro mazhinji ehutano husingaperi anogona kuvandudzwa zvakanyanya kuburikidza nekudya, pamwe nemusanganiswa wakakodzera wezvikafu zvichideredza zviratidzo zvinokonzerwa nematambudziko nekubereka, nemoyo, mudumbu, uye endocrine masystem, pakati pevamwe.



Kana iwe uine imwe yeanotevera mamiriro, zvingave zvakakodzera kutora imwe nzira kune chikafu uye chikafu kuti uwedzere hutano hwako. Heano akanyanya madhayeti gumi neshanu ehutano mamiriro anokanganisa maAmerican muna2021.

1. Kudya kwakanyanya kweBS

Inflammatory bowel syndrome inokanganisa nezve 25 kusvika 45 emamiriyoni vanhu muU.S. uye inogona kupa sezvinhu zvese kubva kuhara uye kupwanya kusvika kuzvimbirwa uye kusvotwa.

Yakaderera FODMAP kudya inowanzo kukurudzirwa kune vanhu vane IBS, maererano Ashkan Farhadi , MD, gastroenterologist kuChirangaridzoCare Orange Coast Medical Center muCalifornia. FODMAP inomiririra oligosaccharides anovirisa, disaccharides, monosaccharides uye polyols; iwo mapfupi-cheni carbs (mashuga) ayo ura hudiki hunotora zvisina kunaka. Vamwe vanhu vanoona kugaya kwekudya mushure mekudya, saka kudya chikafu chakaderera cheFODMAP kunogona kubatsira-asi hazvisi pasina matambudziko aro.



Inobatsira boka rakanaka revarwere, asi rinonyanya kudzvinyirira uye zvinenge zvese pasi pezuva zvinosanganisirwa [sekudya kunofanirwa kudzivirirwa], izvo zvinoita kuti zvive zvakaoma chaizvo kushandisa, Dr. Farhadi anotsanangura.

Panzvimbo pekuyedza kutevera yakaderera-FODMAP kudya kune T kwenguva refu, Dr. Farhadi vanokurudzira kushandisa runyorwa rwezvikafu kuti uone zvaunokonzeresa-kure uye kure chinhu chinonyanya kubatsira icho munhu anogara neBS angaite, sezvo zvimwe zvekudya zviri zvinokonzeresa vamwe varwere asi kwete vamwe (uye kunyange kutangisa chikafu chingave chisinga ganhurwe nguva dzese).

Izvo zvakakosha kuti unzwisise maitiro ako uye mashandiro anoita muviri wako, uye sarudza chikafu chakakodzera nguva dzakakodzera, anodaro Dr. Farhadi. Soda inogona kunge iri sosi yakasimba kune mumwe munhu, asi kune vamwe vanhu inogona kubatsira kugaya-saka zano rekuti soda rakaipa [kuvanhu vane IBS] harisi zano rakanaka.



RELATED: Iwo matatu akanyanya madhayeti eBS

2. Kudya kwakanyanya kwechiropa chine mafuta

Fatty chiropa chirwere chiri chikonzero chinotungamira chekutadza kwechiropa uye, kunyangwe chinowanzo kukonzerwa nekunwa doro, handizvo zvinogara zvakadaro.

TO yakaderera-koriori, yakaderera-mafuta kudya, inogona kubatsira iwe kubvisa mamwe emafuta anoiswa muchiropa chako nekudzora uremu- zvisinei nechikonzero. Edza kuisa pfungwa pakudya yakawanda yemashizha mashizha, zviyo zvakakwana, nzungu nembeu, uye mafuta ane hutano-izvi zvekudya zvinogona kutapudza pamafuta emafuta. Idya zvakachekwa zvakaonda nyama nehove, kwete zvine mafuta. Chekupedzisira, nzvenga doro, asi kwete zvine caffeine; zvimwe zvidzidzo zvinoratidza kuti kunwa caffeine kunogona kudzikisa njodzi dzechiropa fibrosis uye cirrhosis .



3. Chikafu chakanakisa cheBP

Kudya kweDASH inokurudzirwa kana iwe uri mumwe we 30% yevakuru veAmerica ine BP, anodaro Amy Gorin, MS, RDN, chirimwa-chakavakirwa akanyoresa dietitian uye muridzi wePlant-Based Eats muStamford, CT. DASH inomirira Maitiro eDhijitari ekumisa Hypertension.

Yakagadzirwa neNational Institute of Health (NIH) muma1990, Gorin anoti chirongwa ichi chakanangana nekudzikisira zvirimo sodium mukudya pamwe nekudya chikafu chese chakadai sezviyo, michero nemiriwo, mukaka, nyama yakasviba, nzungu nembeu, bhinzi , mafuta ane hutano, uye maoiri: Chirongwa chekudya chakavakirwa pakutsvagurudza kunoratidza kuti kudya kwacho kunogona kubatsira kudzikisa huwandu hweropa, kubatsira kuvandudza cholesterol, uye kudzikisa njodzi yako yechirwere chemwoyo.



RELATED: Maitiro ekudzikisa kudzvanywa kweropa zvakasikwa

4. Kudya kwakanyanya kwePCOS

Iko hakuna kumwe kudya kunovandudza zviratidzo zve polycystic ovarian syndrome , kana PCOS, asi zvine hungwaru kuongorora huwandu uye hunhu hwema carbs ako, sekureva kwaDanielle McAvoy, MSPH, RD, maneja maneja wezvekudya & zvigadzirwa zvekudya zve Nzvimbo Yekudya .



Chinangwa chekutanga chePCOS ndechekuchengetedza huwandu hwe insulin, saka chikafu chinofanira kunge chine mwero mu [macarbble akaoma kunge mupunga wakasviba, quinoa, uye oats], anotsanangura Carbohydrate akareruka akadai sechingwa chena, mupunga muchena, mbatatisi, uye muto zvinofanirwa kudzivirirwa, sezvo ivo vachikurumidza kukora shuga yeropa uye kukonzera kubuda kwe insulin.

Sherry Ross , MD, OB-GYN uye Women's Health Expert kuProvidence Saint John's Health Center, vanobvumirana, vachikurudzira kuti vakadzi vane PCOS vadzikise carbs neshuga, pamwe nezvikafu zvakagadzirwa, doro, uye chikafu chine mafuta kuti vadzivise kuzvimba.



RELATED: 5 inoshanda PCOS mishonga

5. Kudya kwakanyanya kwehutano hwemwoyo, kusanganisira maPVC

Kana iwe uchinge waonekwa uine pre-ventricular contractions (PVCs), zvakakosha kuti udye chikafu chinosimbisa moyo wako hutano. Kunyangwe ichi chiri chiitiko chakajairika, kana chakasanganiswa nehutano husina kunaka chinogona wedzera njodzi yako yechirwere chemwoyo kana kushayisa moyo wako mhasuru .

Kune hutano hwemwoyo hwese, iyo American Moyo Sangano inokurudzira kudya nenzira iyo nyanzvi dzezvokudya uye vezvekudya vanowanzo kukuudza iwe kuti: kusimbisa yakachena, yakazara chikafu uye kucheka kumashure pane zvakagadziriswa chikafu, sodium, nyama tsvuku, shuga, uye doro . Kudya kweDASH kunosanganisira nzira iyi yekudya, saka kana uchinge uchinge uchinge uchinge uchitevera iyo yehypertension, wakanaka.

Chinhu chekupedzisira kucherechedza nezvePVCs ndechekuti kumwe kutsvagurudza kunopa yakaderera electrolyte mazinga kuve njodzi njodzi , kunyanya kana iwe usina kukwana mu magnesium kana potasium. Unogona kuwedzera zvimwe zveizvi zvinovaka muviri pakudya kwako nekudya mabhanana akawanda, sipinashi, broccoli, mashizha ane mashizha, nzungu, uye nyemba (ese DASH anoenderana!).

RELATED: Chikafu chakanakisa chehutano hwemwoyo

6. Chikafu chakanakisa cheshuga (pre-diabetes, Type 1, uye Type 2)

Kudya kweMediterranean ndeimwe yezvakanakisa zvekudya zvekutevera, kunyangwe wakamborarama nechirwere cheshuga hupenyu hwako hwese kana kuti uchangotanga kuongorora huwandu hweshuga yeropa nekuti mupi wezvehutano akakuudza kuti iwe uri pre-diabetic, anodaro McAvoy. Izvi zvinodaro nekuti inotarisa pakuva nehuremu hwakanaka hwemuviri uye kudzidzira zvine mwero.

Izvi hazviite kuburikidza nekurambidza chero ripi zvaro boka rechikafu, asi nekusimbisa chikafu chizere panzvimbo yezvakagadziriswa kana zvekukurumidza kudya.

Kudya kweMediterranean kunonyanya kudyara-kwakavakirwa, ine hwaro hwemiriwo, michero, zviyo zvese, bhinzi, nzungu, uye mbeu, McAvoy anotsanangura. Zviyero zvine mwero zvegungwa, huku, dairy uye waini zvinokurudzirwa, nepo nyama tsvuku ichiganhurirwa.

Zvizhinji zvekutsvaga pane chikafu cheMediterrean chinosanganisira Type 2 chirwere cheshuga; semuenzaniso, a 2011 ongororo yezvidzidzo rakabudiswa mu Chirwere cheshuga Spectrum vakawana kuti chikafu cheMediterrean chakadzora kutsanya glucose uye maA1C mazinga evatori vechikamu mune gumi nemana ezvidzidzo zvakaongororwa, vachirova mhedzisiro yezvakaderera-mafuta kudya muzvakawanda zvidzidzo.

RELATED: Unogona here kushandura chirwere cheshuga?

7. Kudya kwakanyanya kwehypothyroidism

Iko hakuna kurapa kwekudya-kwese kwehypothyroidism, sePCOS (imwe mamiriro ane hukama nemahormone). Inofanirwa kutarisirwa nemushonga, kazhinji, asi kudya uye kudzivirira chikafu chakakodzera kunogona kudzikisa zviratidzo. Nekuti hypothyroidism inogona kudzora metabolism yako, iwe unofanirwa kufunga nezvayo kusadya chikafu chakawandisa , izvo zvinowanzo kuve zvakakwirira mumafuta uye macalorie asi hazvizadze iwe zvakare (zvinozoita kuti iwe udye akawanda macalorie akazara).

Zvakakosha kuti vanhu vane hypothyroidism vawane zvakakwana zvinovaka muviri iodine uye selenium, asi kudya kwako kunofanira kuongororwa nemupi wako wezvehutano; havazi vese vane hypothyroidism vanoshaya mune izvi zvinovaka muviri, uye kumedza yakawandisa kunogona kukonzera kukuvara. Iwe unogona zvakare kuda kudzikisira chikafu chinozivikanwa se goitrogens , iyo inogona kukanganisa basa rehutachiona. Izvi zvinosanganisira soy uye tofu zvigadzirwa, mimwe cruciferous miriwo, uye zvimwe zvepamusoro-starch chikafu.

RELATED: Maitiro ekurapa kushomeka kweIodini nedhayeti uye zvinowedzera

8. Kudya kwakanyanya kwehuremu

Kudya kweMediterreane inoshanda nemazvo pakurasikirwa nehuremu, pamusoro pekuve kudya kwakanaka kwevanhu vanogadzirisa chirwere cheshuga, anodaro Gorin. Nekusimbisa kwayo miriwo, michero, hove, mafuta omuorivhi, nzungu, bhinzi, bhinzi - uye kamari kekudya zvekunakidzwa kunge waini tsvuku nemukaka - Gorin anokurudzira kutevera chirongwa ichi chekudya kuti uwane zvese zvinovaka muviri zvaunoda pasina zvese zvakagadziriswa .

Inoshanda zvakadii? Imwe hombe, 12-gore kudzidza rakaburitswa mu2018 mukati Chirwere cheshuga vakawana kuti vanhu vakanamatira padyo nechikafu havana kungorasikirwa nehuremu hwakawanda, asi vaive nenjodzi yakaderera yekuwedzera kufutisa mune ramangwana.

9. Kudya kwakanyanya kwecholesterol yakakwira

Cholesterol uye BP zvinowanzoenda pamwe chete mukuchengetedza moyo wako hutano, uye kurudziro yekudya yakafanana kune ese ari maviri. Asi uko kudya kweBP kunonyanya kufunga nezve sodium, Kudya kwecholesterol kwakanangana nemafuta .

Cholesterol yaunodya haisimudze cholesterol mumuviri wako, [ndiyo] yakaguta uye mafuta anotapira [iwe unodya], anodaroLainey Younkin, MS, RD, kurasikirwa uremu hwehutachiona pa Lainey Younkin Chikafu .

Izvo hazvireve kuti iwe unofanirwa kucheka mafuta ese-mamwe akakunakira iwe! Asi iwe unofanirwa kudzora kudyiwa kwezvitsvuku uye zvakagadzirwa nyama, anodaro Younkin, uchitsiva ne omega-3 fatty acids mapuroteni salmon kana albacore tuna. Iwe unofanirwa zvakare kutarisa kune soluble fiber sosi, senge oatmeal, michero, miriwo, uye bhari, zvinonzi naYinnkin zvinogona kubatsira kudzikisa LDL cholesterol (aka yakaipa mhando).

RELATED: 4 yakakwira triglycerides yekurapa sarudzo

10. Kudya kwakanyanya kwechirwere cheHashimoto

Funga Hashimoto chirwere chiri chisingawanzo? Funga zvakare: Ndicho chinonyanya kukonzera chirwere chetachiona muU.S., chinokanganisa nezve 5 muvanhu zana , paNIH. Saka chinhu chakanaka kuti kutevera an autoimmune protocol chikafu (AIP) inogona kubatsira kubata zviratidzo zvevanhu vane chirwere cheHashimoto.

AIP inobvisa chikafu chinopisa chinogona kukonzera kuzvimba kwehurongwa kunokonzerwa nezvirwere zve autoimmune, anodaro McAvoy, uyo anoyambira kuti vanhu vanotanga kubvisa tsanga, nyemba, mukaka, nightshades, nzungu nembeu, mazai, mafuta akacheneswa neshuga, kofi, uye doro kubva pane zvavanodya. . Kubva ipapo, unogona zvishoma nezvishoma kuwedzera izvi zvekudya zvakare mukati iwe paunenge uchishanda kuti uone kuti ndeipi, kana iripo, inobatsira mukuzvimba kwako.

11. Kudya kwakanyanya kwekuguma kuenda kumwedzi

Usadonhe nengano yekuti zvaunodya hazvina zvazvinoita pahutano hwako hwekubereka; maererano naDr. Ross, kunyangwe shanduko dziri nyore mukudya kwako dzinogona kukanganisa, kunyanya kana zvasvika pane chimwe chinhu chinokanganisa muviri wako sekuguma kuenda kumwedzi.

Kana estrogen ikadzika, ine mhedzisiro yakaipa pane metabolism uye izvo zvinogona kutungamira mukuwedzera huremu, Dr. Ross anodaro.

Pamusoro pekushandisa mashoma macalorie akazara , Dr. Ross vanokurudzira kuti udye zvakawanda zvemukaka zvigadzirwa zvehutano hwemapfupa uye phytoestrogen chikafu seso kuwedzera yako estrogen mazinga; Zvichakadaro, iwe unofanirwa kudzivirira chikafu chakagadziriswa, shuga, doro, caffeine, uye chikafu chinonaka, izvo zvinogona kukonzera kushushikana uye kupisa kunopisa mune vamwe vakadzi.

12. Kudya kwakanyanya kwe diverticulitis

Kana wakamboonekwa uine diverticulitis , pamwe wakanyeverwa kuti udzivise zvakawanda zvezvikafu zvinogona kunetsa kuitira kuti zvirege kubatwa muhomwe dzematumbu ako uye zvichikonzera hutachiona kana kuzvimba.

Asi Dr. Farhadi vanoti yakawanda yemitemo iyi haina basa, uye zvese zvaunofanirwa kuita kutevedzera mutemo mumwe wakapusa: dzivisa kudya chero chinhu chakaenzana nembambo yemunwe wako wepinki (kuvhura kweiyo diverticulum yakaenzana saizi!).

Kana chimwe chinhu chiri chidiki pane ichi, chinobuda nyore nyore [kuburikidza nematumbu], uye kana chimwe chinhu chakakura kudarika ichi, hachigone [kunamirwa imomo] zvachose, anotsanangura. Kana chiri chinhu chakanyatsoenzana nechipikiri chako chinonzi pinky, uri mudambudziko.

Izvi zvinorevei nenzira inoshanda? Kanganwa kunzvenga mahabhurosi nekuti ane mhodzi — idzo diki kwazvo kuti dzikonzere dambudziko — uye idya nzungu imwe panguva, uchitsenga zvachose usati wamedza. Iwe unofanirwa, zvakadaro, uchiri kudzivirira zvigadzirwa zvechibage, senge chibage pane cob uye popcorn, ayo angori saizi chaiyo yekumira uye kazhinji haatsvage zvakanyatsonaka.

RELATED: Chikafu chakanakisa che diverticulitis

13. Kudya kwakanyanya kwekuzvimba

Nekuti kuzvimba kunogona kuitika mune yakanyanya kuwanda chero system yemuviri, hapana chikafu chimwe chinogona kudzikisira kuzvimba mubhodhi . Uye zvizhinji zvezvikafu zvaunotarisira-senge zvakatakurwa neshuga, nyore carbs, uye mafuta akazara-zvinogona kubatsira mukuzvimba, saka unofanirwa kutanga nekucheka izvo kunze.

Asi pane zvimwe zvakajairika zvinopesana nezvirwere izvo zvinogona kushandiswa kupinda kudya kwako kana uri kutambura. Mutemo wegoridhe ndewokutsvaga chikafu chine mavara, nekuti izvi zvinowanzo zadzwa nema antioxidants uye zvinogona kutapudza mhinduro dzekuzvimba mumuviri wako: Funga madomasi, mhiripiri, kare, mabriji, nemaorenji. Iwe unofanirwa zvakare kudya hove dzakawanda dzakakwira mu omega-3 fatty acids, moyo-hutano makotapeya, uye girini tii, iyo yakaratidzwa dzvinyirira iyo cytokine mhinduro .

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14. Kudya kwakanyanya kweArthritis

Kana mhando yekuzvimba yauri kusangana nayo iri arthritis, unofanira kutanga nemazano ari pamusoro apa maererano anti-kupisa chikafu kushandisa uye kunzvenga. Asi kana iwe uchida kutora imwe nhanho kuenda kumberi, iyo Arthritis Foundation inoratidza kutevera chikafu cheMediterrean kunyanya (kushamisika, kushamisika!).

Kunyangwe zvimwe zvidzidzo zvisina kuratidza chero chakakosha shanduko muzviratidzo zveArthritis kune varwere pane chikafu cheMediterrean, zvimwe zvidzidzo-zvakafanana iyi 2016 imwe kubva ku American Journal yeKiriniki Kudya -Kuwana kuti chikafu chakabatana nehunhu hwakanaka hwehupenyu hwevanhu vane osteoarthritis, zvichideredza marwadzo, kuomarara, uye kuremara.

RELATED: Chikafu chakanakisa cheArthritis

15. Kudya kwakanyanya kweGERD

Iko hakuna chaiwo madhayeti ekugadzirisa gastroesophageal Reflux chirwere (GERD) , asi iwe uchiri kugona kuita zvinhu zviviri zvakakosha kudzikisa kurwiswa: Dzivisa chikafu chinopisa, uye nguva yako yekudya uye yekumwa yekushandisa zvine hungwaru.

Zvokudya zvine acid, semichero yemichero uye madomasi, zvinowedzera GERD, pamwe nechokoreti, caffeine, uye doro, anodaro Younkin, uyo anowedzera kuti vamwe vanhu vanogona kutsungirira izvi zvekudya zvishoma, saka tsvaga izvo zvinoshanda kwauri. Iwe unogona zvakare kuda kudzivirira peppermint zvigadzirwa (kusanganisira chingamu uye maantacid), zvinwiwa zvine kabhoni, uye mafuta, chikafu chine mafuta.

Sekusvika pa riinhi kudya, izvo zvinogona kuve zvakakosha seku chii unodya. Kunze kwekudzivirira chero chikafu kana chinwiwa maawa matatu usati warara (paunenge uchinge wakarara wakajairika uye mudumbu asidhi ingangoita yekukwidza gumbo rako), ipa dumbu rako mabhure pakati pekudya-uye sanganisira mvura mumabhureki iwayo.

Vanhu havafunge kukosha kwemvura, asi dumbu rakagadzirirwa kutora kumborara pakati pekudya kwemaawa matatu kusvika mana, anoyambira Dr. Farhadi. Kana iwe ukachengeta dumbu rakasvinura nekusvina mvura zuva rese, iwe unowana dambudziko ne Reflux.