Chakudya Chamazira Chophwanyika: Mthandizi wodziwika bwino wa dzira pakuwongolera kulemera

Padziko lonse lapansi, kunenepa kwambiri kwawonjezeka pafupifupi katatu kuyambira 1975, ndipo tsopano kuposa 39% ya akuluakulu azaka zopitilira 18 ndi onenepa kwambiri kapena onenepa kwambiri¹. Anthu ambiri zimawavuta kupeza ndi kusunga kulemera kwabwino, pamene akupitiriza kudya zakudya zopatsa thanzi zomwe zili ndi zakudya zonse zomwe thupi limafunikira.

Ngati mukuyang'ana chinsinsi chowongolera kulemera, tikuganiza kuti mwina tidasokoneza! Mazira ali ndi gawo lofunika kwambiri lothandizira kukhalabe ndi kulemera kwabwino komanso zakudya zopatsa thanzi.

 

Zopatsa mphamvu zochepa

Mazira amapereka 13 zakudya zofunika ndi mavitamini, komanso 6 magalamu a mapuloteni². Pamodzi ndi ubwino wopatsa thanzi umenewu, dzira limodzi lalikulu lili ndi basi 70 zopatsa mphamvu.

"Zopatsa mphamvu zazakudya ndi a chinthu chofunika kwambiri pozindikira chothandizira cha chakudya pakuwongolera kunenepa”, akufotokoza Dr Nikhil Dhurandhar, membala wa International Egg Nutrition Center's (IENC) Gulu la Akatswiri a Zakudya Zakudya Zam'madzi Padziko Lonse ndi Wapampando ndi Pulofesa ku Dipatimenti ya Nutritional Sciences ku Texas Tech University, USA.

Ndi mazira, mutha kupeza zambiri mwazakudya zofunika zomwe thupi lanu limafunikira, osadzaza ndi zopatsa mphamvu.

 

Mapuloteni ambiri

Komanso kukhala ndi zopatsa mphamvu zochepa, mazira amadzaza mapuloteni apamwamba kwambiri, kukuthandizani kuti mukhale odzaza kwa nthawi yayitali.

Ngakhale pali njira zambiri zochepetsera kulemera, kusunga njala kungathandize kwambiri. Zakudya zomwe zimakhala ndi mapuloteni ambiri zatsimikiziridwa kuchepetsa chilakolako ndi kuonjezera kukhuta poyerekezera ndi zakudya zama carbohydrate kapena zonenepa kwambiri (ngakhale zili ndi chiŵerengero chofanana cha ma calories!)^3-8.

"Kukhutitsa ndi kudzimva kuti wakhuta kumene kungathandize kuti munthu asiye kudya panthaŵi yake.” Akufotokoza Dr Dhurandhar: “Kusasamala ndi nthawi imene kumvererako kumapitirira, mpaka chakudya chotsatira.”

"Kuti tiyeze kukhuta nthawi zambiri timagwiritsa ntchito miyeso yolondola, pomwe timalemba kuchuluka kwa mahomoni anjala kapena mahomoni akukhuta m'magazi tisanadye kapena titatha kudya. Izi zimafaniziridwa pakati, kapena mkati mwa anthu, kuti adziwe momwe angayankhire chakudya chapadera.”

Pankhani ya zakudya zokhala ndi mapuloteni (monga mazira), umboni umasonyeza kuyankhidwa kwakukulu kuchokera ku mahomoni odzaza. Zotsatira zake, mazira amachuluka kwambiri pa sikelo yotchedwa the satiety index⁹.

Kafukufuku wasonyeza mobwerezabwereza kuti chakudya cha dzira, makamaka chikaphatikizidwa ndi gwero la ulusi, chimalimbikitsa kukhuta komanso kuchepetsa kudya pazakudya zamtsogolo poyerekeza ndi zakudya zina zokhala ndi ma calorie omwewo.^5-8.

Chifukwa chake, a mphamvu ya protein mu mazira angathandize anthu kusintha kasamalidwe ka kulemera kwawo.

 

Zabwino kwa kadzutsa

Chifukwa cha kukhuta kwawo kwakukulu, mazira amatha kukhala othandiza kwambiri pakuwongolera kulemera akadyedwa pa nthawi ya chakudya cham'mawa.

"Kudya zakudya zokhala ndi mapuloteni ambiri (20 - 30g) kumapangitsa kuti munthu asamadye kwa nthawi yayitali, zomwe zimapangitsa kuti munthu achepetse kudya panthawiyo." Dr Dhurandhar akufotokoza.

"Kudya zakudya zamtunduwu m'mawa masana kumatha kubweretsa "chitetezo cha satiety" kapena zomwe ndikunena "Protein Shield" pa tsiku limene munthu angakumane ndi kudya zakudya zosiyanasiyana.

 

Mlingo wamagetsi

Mazira angathandizenso kulimbikitsa kagayidwe kanu kudzera mu njira yotchedwa thermic effect of food: “Kudya zakudya zokhala ndi mapuloteni ambiri kungathe. kulimbikitsa kagayidwe m’kanthaŵi kochepa kwambiri kuposa amene ali ndi chakudya chochuluka cha makabohaidreti kapena mafuta, chifukwa cha kuchuluka kwa mphamvu zimene thupi limafunikira pokonza zakudya zomanga mapuloteni.”

M'malo mwake, malinga ndi zomwe apeza mu kafukufuku wa 2014, mapuloteni amachulukitsa kuchuluka kwa kagayidwe kachakudya ndi 15-30%.¹⁰!

 

Tathyola

Dr Dhurandhar akufotokozera mwachidule chifukwa chake mazira ali wothandizana nawo wachilengedwe pakuwongolera kulemera: “Zimakhala zopatsa mphamvu kwambiri koma zimakhala zonenepa kwambiri, komanso ndi gwero labwino la mapuloteni abwino kwambiri.”

Chinsinsi ndikudya mazira anu monga gawo la a zakudya zathanzi, zopatsa thanzi, pamodzi ndi zakudya zina zokhala ndi michere yambiri, monga masamba ndi mbewu zonse, kuti mupeze ubwino wawo wonse ndikuwongolera kulemera kwanu mosavuta.

 

Zothandizira

¹ Bungwe la World Health Organization

² Egg Nutrition Center

³ Leidy H, et al (2013)

⁴ Aller EE, et al (2014)

⁵ Fallaize R, et al (2013)

⁶ Ratliff J, et al (2010)

⁷ Vander Wal JS, et al (2005)

⁸ Vander Wal JS, et al (2008)

⁹ Holt SH, et al (1995)

¹⁰ Pesta D, & Samuel, V (2014)