Kuwedzera simba, njodzi shoma yekenza
Nutswe chikamu chinonaka chekudya kwekukwegura, zvichikubatsira kuti uchengetedze zvirwere zvisingaperi sehutano hwehutachiona, chirwere cheshuga, uye mamwe makondombera-uye nekuda kwekuongorora kwemazana maviri, akareba kwenguva refu akabudiswa muNew England Journal ye Mishonga muna 2013, pane humwe hwakasimba hunoratidza kuti marimu emhando dzose anogona kukubatsira kurarama kwenguva refu, zvakare. Mukutsvakurudza uku, kudya kamwe chete kwevungu mazuva ose kwakabatanidzwa ne20 muzana yengozi yekufa kwemakore makumi matatu.
Zvakare, pepa ra2015 rakabudiswa muJAMA Internal Medicine- rinosanganisira vanhu vanopfuura 200 000 muUnited States neChina-vakawanawo kuti kudya nuts kunogona kuvandudza hupenyu hurefu.
Nuts uye General Health
Nutsva ave nguva dzose yezvokudya zvevanhu kwezviuru zvemakore. Chimwe chikwata chinokura cheuchapupu chokuti marimu ane utano hwakakonzera US Food and Drug Administration (FDA) muna 2003 kuti abvise chirevo chehutano chakakosha achiti chiitiko chezvino chesayenzi chinoratidza kuti kudya mazhi 1.5 oz (42g) zuva rimwe nerimwe kunogona kuderedza ngozi yemoyo chirwere.
Kutsvakurudza kwakaitwa munguva pfupi kwakaratidza kuti kudya mutsara kunobatanidzwa nehuwandu hwehutachiwana hwekenza yekoloni, gallbladder chirwere, uye diverticulitis, pamwe chete nemazinga akaderera ezvirwere zvakadai sekuputika, insulin kusagadzikana, chirwere chemagetsi, uye dumbu rine dambudziko rakaipa.
Ko Mutsara Ungakuchengetedza Kurarama Makore Akawanda, Here?
Kuti uone kana kudya nutswe kunogona kuderedza kufa kwevanhu, vatsvakurudzi vanobva kuHarvard School of Public Health, Brigham nevakadzikadzi Hospital uye kune imwe nzvimbo vakatsvaga mashoko kubva kuidzidzo mbiri dzenguva refu.
Yokutanga yaiva vaHanese 'Health Study, chirwere chepachivande chekuita mararamiro ezvinhu zvinokonzera utano hwemazuva mazhinji hwevakadzi. Yechipiri deta yakagadziriswa inobatanidza varume vakuru vakanyoreswa kuChirwere Chekudzidzisa Kuchitevera.
Zvokudya zvakadzama mibvunzo kubva kune vanopfuura 76 000 vakadzi uye 42 000 varume vakaunganidzwa kwemakore makumi matatu.
Pamubvunzo wekushandisa nut, vatori vechikamu vakabvunzwa kuti vangadya sei ka1oz (28g) vachiita nutswe: haamboiti, kamwe kana katatu mwedzi mumwechete, kamwe kamwe pavhiki, kusvika kune dzimwe nguva pazuva.
Mushure mokuongorora nhamba yemakore makumi matatu emadhora, zvigumisiro zvakabatana kudya 1oz (28g) emiti zuva rimwe nerimwe kusvika pamakumi maviri kubva muzana inoderedza ngozi yekufa kubva pane chero chikonzero, kusanganisira chirwere, chirwere chemwoyo, uye chirwere chekufema.
Ndezvipi Mavara Akanakisisa?
Zvokudya zvinongororwa zvinongobvunza chete kana nyaya idzi dzaidya marimu emiti semadnuts, maarmonds, cashews, uye hazelnuts, kana kuti vaive vachidya mhete (chaizvoizvo chibage, kwete nut chaiyo). Nharaunda yekudzikisa rufu yakanga isingagumi, kana vatori vechikamu nguva dzose vaidya miti yemiti kana mapeji.
Hazvisizvo here izvi chaizvoizvo vanhu vane utano hwakanaka kutanga nacho? Zvechokwadi, vatori vechikadzi ndivo vaiva vanamukoti, uye varume vanorapwa kubva kuhutano hwehutano hwakadai sewaptometry, mazino, uye mazvigadzirwa nesayenzi-chinangwa chekufunga chinangwa chekuunganidza vanhu vakuru vanozove vachikurudzirwa uye vanoda kugadzirisa kwenguva yakareba kuzvidzidzo zvehutano.
Tsvakurudzo yakaratidza kuti mucheki-vanodya vanowanzochera, vashoma kusvuta, uye vanowedzera kudya michero itsva, uye vanogara vachiita muviri.
Kuzvidavirira pamusoro peizvi, vatsvakurudzi vakashandura, kana kutongerwa kunze, vazhinji vanogona kutyisidzira njodzi dzinokonzera, zvakadai senyaya ' simba rose rinowedzera , kushandiswa kwewaini uye tsvuku kana kushandiswa nyama, chiitiko chebasa, muviri wehuwandu huno , nhoroondo yezvokurapa kwemhuri, nezvimwewo.
Kunyange zvazvo zvichibvira kuti kune mararamiro emararamiro asina kuverengerwa mukuongorora, vatsvakurudzi vanotaura kuti vakawana uwandu hwe "dose". Iko ndiko kuti, kakawanda nyaya dzaidya nutswe, dzinoderedza ngozi yekufa. Somuenzaniso, kudya miti kamwechete pavhiki kwakabatanidzwa nehuwandu hunomwe hwemuviri hwekufa kwevarume nevakadzi, asi kudya nutsva kamwe kana kupfuura zuva rimwe nerimwe kwakabatanidzwa ne20 muzana panjodzi yekufa pasi.
Kunyange zvazvo izvi zvisingaratidzi kuti marimu anoita kuti vanhu vararame kwenguva yakareba, chiitiko chinoratidza kuti kudya nutswa kakawanda kunopindirana nehupenyu huri nani.
Chii Chinogadzira Nutswe Zvine Utano?
Nutswe imhepo yakakura yehutano husina mafuta, hupenyu hurefu-kukura fiber fiber, protein, uye mavitamini nemaminerari, kusanganisira antioxidants-zvose zvinosanganiswa nehosha shoma. Nutsu zvinowanikwa muDPAA's MyPlate zvokudya zvinowanikwa muproteiniti imwechete se nyama uye nyemba.
Vamwe vanhu vanonetseka kuti vanozoremerwa kana vachidya makungu, asi zvinoshamisa kuti muviri wevanhu vanogara vachidya marimu hauna kuratidzirwa kuti yakakwirira kudarika yevasi vasiri mucheki, maererano neshoko ra2008 mu Journal of Nutrition. Izvi ndezvechokwadi pasinei nokuti iyo makori inopedzwa nemaitiro anogadzira zvinokwana chiyero chevhisi mazana mashanu emakirori pazuva pane yevanhu vasingadyi nutswe.
Pasi rezasi: Pane humwe hwakasimba hunoti kudya nuts nguva dzose kunogona kusimbisa hutano hwako uye hupenyu hwako hurefu. Iyi tsvakurudzo haina kusiyanisa pakati yakakangwa kana yakasvibirira, kana mhete yakasvibiswa kana isina tsvina. Kunyanyisa munyu wakawanda kunobatanidzwa nepamusoro-pfupa yega yega, zvisinei, zvakanakisisa kusarudza nhu dzisina kuiswa kana dzisina pasi-sodium kana zvichibvira.
> Sources:
Estruch R, Ros E, Salas-Salvado J, et al. Kunyanya Kudzivirira Kwezvirwere Zvine Mwoyo NeMediterranean Diet. N Engl J Med. 2013; 368: 1279-1290.
> Hung N Luu et al. "Inofanirwa Kuongororwa neChirungu cheNut / Peanut Consumption Ne Total uye Cause-Specific Mortality." JAMA Internal Medicine. 2015. ini: 10.1001 / jamainternmed.2014.8347.
Mambo JC, Blumberg J, Ingwersen L, Jenab M, Tucker KL. "Muti Miti nemapunguti seMakontiro eDeutano." J Nutriti. 2008 Sep; 138 (9): 1736S-1740S.
> Ying Bao, Jiali Han, Frank B Hu, Edward L Giovannucci, Meir J Stampfer, Walter C Willett, naCharles S Fuchs. Sangano reNut Consumption Ne Total uye Cause-Specific Mortality. N Engl J Med. 2013; 369: 2000-11.