Cunnooyinka khudradda-cunaha: Faa'iidooyinka Caafimaadka, Khataraha, iyo Qorshaha Cunnada

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Ha iloobin cuntada Mediterranean, Paleo diet, Atkins diet iyo DASH (Qaababka Cunnada ee Joojinta Dhiig-karka)! Cunnooyinka khudradda-khudradda waa isbeddel cusub - oo dadku doortaan sababo la xiriira faa'iidooyin caafimaad oo badan.

Waa Maxay Cuntada Laakto-khudradu?

Cunto laakta-khudradeed waa nooc ka mid ah cuntada khudradeed ee ka reebta digaagga, hilibka, cuntada badda, iyo ukunta. Si kale haddii loo dhigo, cuntada laakto-khudradeed waxay ka kooban tahay dhammaan cuntooyinka dhirta ku saleysan iyo waxyaabaha caanaha laga sameeyo sida caano fadhi, jiis, caano, caanaha riyaha, iwm.

Daraasad ayaa lagu sheegay, in la yareeyo cunista hilibka iyo waxyaabaha kale ee xoolaha laga helo ay uga faa’iideyso caafimaadkaaga dhowr siyaabood ^[1] .

Hindiya gudaheeda, bulshooyinka qaar waxay raacaan cuntada lakto-khudradda sida dhaqankooda diimeed iyo waxay aaminsan yihiin sidaas u dalbadaan.

Faa'iidooyinka Caafimaad ee Cunnada Khudradda-Laakto-khudradda ah

1. Waxay ka caawisaa miisaanka oo yaraada

Daraasaduhu waxay muujiyeen in cufnaanta jirka (BMI) ay ku yar tahay dadka cuna khudradda marka la barbar dhigo kuwa hilibka cuna ^[laba] . Cunnooyinka dhirta ku saleysan waxay ka kooban yihiin kalooriyaal kayar, fiber ka badan cuntooyinka hilibka ku saleysan, taas oo faa'iido u leh dhimista miisaanka.

2. Waxay taageertaa caafimaadka wadnaha

Sida laga soo xigtay warbixin lagu daabacay joornaalka Ururka Wadnaha Mareykanka, lacto-khudradda cuntada ayaa kaa caawineysa yareynta kolestaroolka xun, taas oo qayb weyn ka qaadata cudurka wadnaha ^[3] . Cunnooyinka khudradda, sida cuntada laakto-khudradda, waxay wax ka taraysaa yareynta heerka dhiig karka, taas oo yareynaysa halista wadno-qabadka iyo istaroogga maskaxda.

3. Waxay ka hortagtaa kansarka

Sida laga soo xigtay daraasad lagu daabacay Maareynta Kansarka iyo Cilmi-baarista, isticmaalka cunnada khudradda waxay yareyn kartaa halista ah inuu ku dhaco dhowr nooc oo kansar ah boqolkiiba 10-12 ^[4] .

4. Waxay xakameysaa sonkorta dhiiga

Daraasado cilmi baaris ah ayaa muujiyey in cuntada lakto-khudradu ay xakamayn karto heerarka sonkorta dhiigga. Daraasad ay ka mid yihiin 255 nooca 2aad ee sonkorowga ah ee cunay cunitaanka khudradda ayaa hoos u dhac weyn ku yeeshay haemoglobin A1c (HbA1c) ^[5] .

156,000 qof oo qaangaar ah oo raacay nafaqo-qudaarta khudradda ayaa boqolkiiba 33 ka yar tahay inay yeeshaan nooca sonkorowga 2, marka la barbar dhigo kuwa raaca cunnooyinka aan khudradda lahayn, sida lagu xusay daraasad cilmi baaris ah, oo lagu daabacay joornaalka nafaqada ^[6] .

Cunnooyinka Lagu Cuno Cunnada Lacto-khudradda ah

• Miraha - Liinta, fersken, mooska, tufaax, qaraha, berry, iyo baaraha.

• Khudaarta - Basbaaska dawanka, isbinaajka, broccoli, ubax, kale iyo arugula.

• Badarka oo dhan - Oat, bariis, quinoa, amaranth, shaciir, iyo buckwheat.

• Khudaarta - Digaag, digir, digir, iyo digir.

• Wax soo saarka caanaha - Subag, jiis, caano fadhi, iyo caano.

• Dufan caafimaad leh - Avokado, saliid saytuun, iyo saliidda qumbaha.

• Lowska - Hazelnuts, yicibta, iniinta, lowska Brazil, pistachios, iyo subagga lowska.

• Cunnooyinka borotiinka ah - Tofu, tempeh, budada borotiinka khudradda, whey, iyo khamiirka nafaqada.

• Seeds - Abuurka gabbaldayaha, miraha chia, abuurka bocorka, Flaxseeds, iyo abuurka hemp.

• Dhir iyo dhir udgoon - Rosemary, thyme, kumin, oregano, diir, basbaas, iyo basil.

Cunnooyinka Lagaga Fogaado Cunnooyinka Cunnada Laakto-khudradda ah

• Hilibka - Wanka, hilibka lo'da, hilibka doofaarka, hilibka doofaarka, iyo waxsoosaarka hilibka ee la warshadeeyay sida sausage, hilib doofaar, iyo hilib shiidan.

• Digaagga - Digaag, goose, turkey, duck, iyo digaagduur.

• Ukunta - Ukunta ukunta, ukunta cad, iyo ukunta dhan.

• Cuntada badda - Sardines, makkerel, tuna, salmon, shrimp, iyo anchovies.

• Maaddooyinka hilibka ku saleysan - Carmine, gelatin, suud, iyo subag.

Saameynada Ay Leedahay Cunnooyinka Cunnada Laakto-khudradda ah

Hilibka, cuntada badda, iyo digaaga waa ilo hodan ah oo borotiin ah, zinc, iron, omega 3 acids dufan leh, iyo fitamiin B12. Ukunku waa isha ugu wanaagsan ee laga helo fiitamiin A iyo fitamiin D. yaraanta nafaqooyinkaas waxay u horseedi kartaa xaalado caafimaad qaarkood sida isbeddelada niyadda, dhiig yaraanta, shaqada difaaca oo daciifa, iyo koritaanka oo yaraada ^[7] , ^[8] .

Qorshaha Cunnooyinka loogu talagalay Cunnooyinka khudradda-cunaha ah

Qorshaha cuntada Isniinta

Quraac

• Boorash leh budada qorfe iyo mooska la jarjaray

Qado

• Burger qudaar leh baradho macaan iyo saladh dhinac ah

Casho

• Basbaaska dawanka ee lagu buuxiyo quinoa, khudaarta cagaaran, iyo digirta

Qorshaha cuntada Talaadada

Quraac

• Yogurt ayaa lagu kariyey iniin iyo miro isku dhafan

Qado

• Kareemka leenta oo leh bariis bunni ah, toon, sinjibiil, iyo yaanyo

Casho

• Basbaas shiil, karootada, digirta cagaaran, karootada, iyo sisinta-sinjibiil tofu

Qorshaha cuntada Arbacada

Quraac

• Smoothie leh khudaar, miro, borotiin qoyan, iyo subagga lowska

Qado

• Baasto digaag digaag leh oo leh dhinac dabacasaha la dubay

Casho

• Teriyaki tempeh oo leh couscous iyo broccoli

Qorshaha cuntada khamiista

Quraac

• Oats caano, miraha chia, iyo miraha

Qado

• Baaquli Burrito oo leh digir madow, jiis, bariis, salsa, guacamole, iyo khudaar

Casho

• Khudaarta oo leh labeen dhanaan iyo saladh dhinac ah

Qorshaha cuntada jimcaha

Quraac

• Rootida avokado leh yaanyo iyo farmaajo

Qado

• Asparagus duban iyo misir

Casho

• Falafel ku duub tahini, basasha, dhir, yaanyo, iyo saladh.

Cunnooyin fudud oo caafimaad leh oo ay ku jiraan Cunnooyinka Lacto-khudradda ah

• Tufaax la jarjaray oo leh subagga lowska

• Karootada iyo hummuugga

• Jiis iyo buskudka

• Miro isku dhafan oo jiis jiis ah

• Chips qabow

• Yoogurt oo leh berry

• Edamame duban

• Raacitaanka isku darka lowska, miraha la qalajiyey, iyo shukulaatada madow

1. [1]Richi, E. B., Baumer, B., Conrad, B., Darioli, R., Schmid, A., & Keller, U. (2015). Khataraha caafimaad ee la xiriira cunista hilibka: dib u eegista daraasadaha cudurada faafa. J. Vitam. Nutr. Res, 85 (1-2), 70-78.
2. [laba]Spencer, E. A., Appleby, P. N., Davey, G. K., & Key, T. J. (2003). Cuntada iyo tusaha culeyska jirka ee 38 000 EPIC-hilibleyda hilibka cuna, kaluunka cuna, khudraatka iyo vegans. Joornaalka caalamiga ee buurnida, 27 (6), 728.
3. [3]Wang, F., Zheng, J., Yang, B., Jiang, J., Fu, Y., & Li, D. (2015). Saamaynta Cunnooyinka khudradda ee Dhiigga Dhiigga: Dib-u-eegis nidaamsan iyo falanqaynta Meta-ga ee tijaabooyinka la xakameynayo ee aan kala sooca lahayn. Joornaalka Ururka Wadnaha Mareykanka, 4 (10), e002408.
4. [4]Lanou, A. J., & Svenson, B. (2010). Khatarta kansarka ee yaraynta khudradda: falanqaynta warbixinnadii ugu dambeeyay Maareynta iyo baaritaanka kansarka, 3, 1-8.
5. [5]Yokoyama, Y., Barnard, N. D., Levin, S. M., & Watanabe, M. (2014). Cunnooyinka khudradda iyo xakamaynta glycemic ee sonkorowga: dib-u-eegis nidaamsan iyo falanqaynta maadada Baaritaanka wadnaha iyo daaweynta, 4 (5), 373-382.
6. [6]Agrawal, S., Millett, C. J., Dhillon, P. K., Subramanian, S. V., & Ebrahim, S. (2014). Nooca cuntada khudradda, buurnida iyo kaadi macaanka ee dadka waaweyn ee Hindida ah. Joornaalka nafaqada, 13, 89.
7. [7]Wu, G. (2016). Cunto qaadashada borotiinka iyo caafimaadka dadka Cuntada & shaqeynta, 7 (3), 1251-1265.
8. [8]Miller J. L. (2013). Dhiig-yaraanta dhiig-yaraanta birta: waa cudur caadi ah oo la daaweyn karo. Aragtida qaboobaha xilliga qaboobaha ee daawada, 3 (7), 10.1101 / cshperspect.a011866 a011866.

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