Ti sao bnh m c hi cho sc khe ca bn?

Ti sao bnh m c hi cho sc khe ca bn?

n bnh m cng trng th bn cng d cht sm

T lu ngi ta bit rng bnh m trng v cc loi ng cc tinh ch ni chung khng c bit b dng.

Cc nh dinh dng hc v cc chuyn gia dinh dng trn ton th gii khuyn khch chng ta nn n ng cc nguyn ht thay th.
Nhng cc loi ng cc, c bit l cc loi ng cc cha gluten nh la m, ang c xem xt k lng trong nhng nm gn y.

Gi y nhiu chuyn gia y t uy tn khng nh bnh m v cc sn phm khc t ng cc cha gluten l khng qu cn thit m cn c kh
nng gy hi.

(JD Hancock/Flickr/CC BY 2.0)

Bnh m c hm lng Carbohydrate cao v c th lm tng mc ng trong mu

Ngay c bnh m ng cc nguyn ht cng lun khng c lm ra t ng cc nguyn ht thc s.
Chng l ng cc c nghin thnh bt rt mn. Mc d qu trnh ny bo qun cht dinh dng, nhng n khin cho cc sn phm ny
c tiu ha qu nhanh.
Tinh bt trong bnh m nhanh chng b bin i trong ng tiu ha v chuyn thnh glucose i vo mu. iu ny lm lng ng v
insulin trong mu nhanh chng tng t bin.
Ngay c bnh m lm t bt m nguyn cm cng lm lng ng trong mu tng nhanh hn nhiu so vi ko.

Khi lng ng huyt tng ln nhanh chng, n c xu hng i xung mt cch nhanh chng. Khi lng ng huyt h, chng ta tr nn
i.
y l tnh trng lin quan n ng huyt quen thuc vi nhng ngi c ch n cha hm lng Carbohydrate (Carbs) cao.
Chng bao lu sau khi n, h nhanh chng b i, v phi cn mt ba n nh khc c hm lng carb cao.
ng huyt tng cng c th gy ra hin tng glycation cp t bo khi ng mu phn ng vi protein trong c th (glycation l mt
tin trnh khi mc ng huyt cao kt hp vi cc protein, to thnh cc protein khng mong mun). y l mt trong cc nhn t gy ra
qu trnh lo ha.
Cc nghin cu v ch n hn ch Carb (loi b/ gim tinh bt v ng) khuyn co rng nhng ngi b bnh tiu ng hoc cn phi
gim cn nn trnh tt c ng cc.

(Anssi Koskinen/Flickr/CC BY

im mu cht: Hu ht bnh m c ch bin t la m nghin hnh bt. Chng d dng c tiu ha v nhanh chng lm tng lng
ng v insulin trong mu, c th dn n tnh trng lng ng trong mu vt mc v kch thch n qu nhiu.

Bnh m cha nhiu Gluten

La m c cha mt lng ln protein gi l gluten.

Protein ny c cc c tnh ging nh keo (do c tn gi gluten) m bo tnh mm do, n hi ca cht bt.
Ngy cng nhiu bng chng cho thy rng : mt t l ng k dn s nhy cm vi gluten.
Khi chng ta n bnh m c cha gluten (la m, la m spenta, la mch en v la mch), h thng min dch trong ng tiu ha ca
chng ta tn cng cc protein gluten.
Cc th nghim kim sot trn c th ngi khng c bnh celiac (l mt bnh l ng rut gy ra bi tnh trng nhy cm vi gluten) cho
thy rng gluten lm h li bc tng ca h tiu ha, gy au, chng bng, i ngoi khng n nh v mt mi.
Nhy cm vi gluten cng lin quan n mt s trng hp bnh tm thn phn lit v tht iu tiu no hai tnh trng ri lon nghim
trng ca no b.
C l Gluten gy hi cho hu ht mi ngi, ch khng ch nhng ngi c chn on mc bnh celiac hay nhy cm vi gluten.
Cch duy nht thc s bit bn c nhy cm vi gluten hay khng l bn loi b gluten khi ch n ung ca bn trong vng 30 ngy v
sau quay li vi n v xem bn c b nh hng g khng.
im mu cht: Hu ht bnh m c ch bin t cc loi ng cc cha gluten. Gluten gy ra mt phn ng min dch ng tiu ha ca
nhng ngi nhy cm. iu c th gy ra cc vn tiu ha, au, y hi, mt mi v cc triu chng khc.

Bnh m cha nhiu cht c hi khc

Hu ht cc loi bnh m thng mi c cha ng hoc siro bp c lng fructose cao, ging nh cc loi thc phm ch bin khc.
ng gy nhiu tc dng ph v n thc phm ch bin c cha ng c th tc ng xu n sc khe.
Hu ht cc loi ng cc u cha axit phytic ngn nga dinh dng.

Axit phytic l mt phn t lin kt mnh m vi khong cht cn thit nh canxi, st v km, khin chng khng c hp th.
Ngm ng cc trc khi ch bin c th lm suy gim axit phytic, v nng cao hm lng cc khong cht c sn.
im mu cht: Hu ht cc loi bnh m u c cha ng, th cc k c hi cho bn. Chng cng cha cht ngn nga dinh dng cn
tr hp th cc khong cht nh canxi, st v km.
Hm lng cc cht dinh dng thit yu rt t trong bnh m

(Omar Torres/AFP/Getty Images)

Khng c cht dinh dng no trong bnh m m bn khng th ly c t cc loi thc phm khc, thm ch vi hm lng ln hn.
Ngay c bnh ch bin t la m nguyn cm cng khng b dng nh bn ngh.
Khng ch hm lng cht dinh dng thp so vi cc loi thc phm ti, n cn lm gim s hp th cc cht dinh dng t thc phm khc.
Calo cho calo, bnh m ng cc nguyn ht c cha mt lng thp cht dinh dng so vi cc loi thc phm ti nh rau qu.
Cc axit phytic cn tr s hp th cc khong cht nh st, km v canxi.
Bng cch gy tn hi nim mc rut, gluten lm gim hp th ca tt c cc cht dinh dng.

Ng cc khng cha tt c cc axit amin thit yu, do n rt ngho protein cn thit cho con ngi.
Si m c th lm c th bn t ngun d tr Vitamin D nhanh hn nhiu v gp phn vo s thiu ht vitamin D, tnh trng lin quan ti
cc bnh ung th, tiu ng v c t vong.
im mu cht: Hu ht cc loi bnh m khng phi l cht b dng v protein trong bnh m khng c s dng nhiu. Nim mc rut b
tn hi cng vi axit phytic lm gim hm lng ca cc cht dinh dng. La m cng c th lm trm trng thm tnh trng thiu vitamin D.

La m nguyn cm lm tng Cholesterol c hi

Trong mt nghin cu, 36 ngi c chn ngu nhin phn thnh hai nhm.
H c hng dn n hoc ng cc yn mch hoc ng cc la m nguyn ht.
Sau 12 tun, cc nh nghin cu o nng lipid trong mu ca c hai nhm.
Cc ng cc yn mch lm gim cholesterol LDL v LDL nh, dy c. V c bn, yn mch nguyn ht ci thin ng k tnh trng m mu.
Tuy nhin, cc ng cc la m lm tng tng cholesterol LDL ln 8% v LDL nh, dy c ln mt con s khng l 60%.
LDL nh, dy c l loi cholesterol c lin quan cht ch n bnh tim.
iu ny c ngha l la m nguyn cm gy hi ng k n m mu v c th lm tng mnh nguy c mc bnh tim.
ng vy, lt bnh m nguyn ht tri tim khe mnh c th git cht bn.
im mu cht: n bnh m tri tim khe mnh c th tng cholesterol LDL nh, dy c ln mt con s khng l 60%. y l loi
cholesterol c lin quan cht ch ti bnh tim.

(Feverpitched/iStock)(Feverpitched/iStock)

Thng ip cn nh
Bt c ai cn gim cn, c vn v tiu ha hoc bng cch no b nh hng bi ch n ung phng Ty th nn loi b bnh m v
cc ngun thc phm khc t ng cc cha gluten.
Nu thnh rut b h hi, lng ng trong mu tng nhanh, y bng, mt mi v LDL nh, dy c tng 60%, vn khng phi l mt l do
chnh ng ngng n bnh m, th c l khng cn g hp l hn na.

Bi bo c ng ln u ti www.authoritynutrition.com
Ph trch Vit ng bi: VnN (daikynguyen)
c bn gc trn Epoch Times, vui lng click vo y.

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