Kule minyaka lapho ukukhetha kokudla kungase kuzwakale kuhlukene futhi kuyinkimbinkimbi njengokuhlangenwe nakho komuntu uqobo, impikiswano ngaphezu ngemithelela yempilo yephrotheni yezilwane iyaqhubeka ukuvusa izingxoxo ezivuthayo. Ukugqama kwethu namuhla kukwethulo elishukumisa ingqondo kaDkt. Neil Barnard odumile kuvidiyo ye-YouTube enesihloko esithi "Iphrotheni Yezilwane Ihlale Ihlotshaniswa Nokufa Okuphezulu."
Ngendlela yakhe ehehayo nebonisa ukuqonda, uDkt. Barnard uvula ngokubona okuhlekisayo nokho okushoyo: ukuthi abantu bavamise ukuzizwa bephoqelekile kanjani ukuthi bathethelele ukukhetha kwabo ukudla abantu abadla imifino kanye nemifino, cishe njengokungathi bavuma kumfundisi wezokudla. Lokhu ukukhanya kwenhliziyo ekhanyayo kusetha isiteji sokuhlola okujulile kwizaba ezikhona nezizathu ezisetshenziswa abantu ukuvikela ukusetshenziswa kwabo kwemikhiqizo yezilwane.
UDkt. Barnard uhlukanisa enye yezindlela zokudla ezivame kakhulu zesikhathi sethu—ukugwema ukudla okugayiwe. Uphonsela inselelo ukuhlakanipha okujwayelekile ngokuphikisana ngokulebula ibele lenkukhu eliphilayo, elingenasikhumba njengokunye kokudla okugayiwe kakhulu umuntu angakusebenzisa. Lokhu kugomela kusinxusa ukuthi sihlole kabusha imibono yethu futhi sinqume ukuthi “okucutshunguliwe” kusho ukuthini ngempela kokuqukethwe kokudla kwethu.
Ngama-anecdotes kanye nezinkomba ezigabeni zesayensi ezifana ne-Brazilian Nova System, ehlukanisa ukudla kusukela okungacutshungulwanga kuya kokucutshunguliwe kakhulu, uDkt. Barnard uhlanganisa ukulandisa okubuza imihlahlandlela yezokudla esabalele. Ugqamisa ukungqubuzana nokungqubuzana okuvela lapho kuqhathaniswa Isistimu ye-Nova nezincomo zokudla zikahulumeni, ikakhulukazi mayelana nezinhlamvu kanye nenyama ebomvu.
Ividiyo ithwebula ukuhlola okumbalwa kukaDkt. Barnard kokuthi izinketho zokudla, ikakhulukazi ukusetshenziswa kwamaprotheni ezilwane uma kuqhathaniswa nezinketho ezisekelwe ezitshalweni, kuhlangana nemiphumela yethu yezempilo yesikhathi eside. Ingxoxo evula amehlo edizayinelwe ukusenza sicabange ngokujulile mayelana nokudla okusemapuletini ethu kanye okubanzi nemithelela yakho.
Hlanganyela nathi njengoba sihlolisisa umnyombo wezingxabano zikaDkt. Barnard, uhlola ukuxhumana okuyinkimbinkimbi phakathi kokudla, impilo, nokuphila isikhathi eside. Lokhu okuthunyelwe kubhulogi kuhlose ukuveza amaphuzu akhe abalulekile, ukukunikeza ulwazi nemininingwane edingekayo ukuze wenze izinqumo ezinolwazi mayelana nokudla kwakho. Asiluqale ndawonye lolu hambo ukuze sidalule ukuthi ukudla esikholelwa ukuthi kunempilo kumele sikuhlole ngempela yini.
Imibono ngezinkinga zendlela yokuphila Ama-Vegan nama-Vegetarians
Izingxoxo eziphathelene nempilo yemifino nemifino ngokuvamile zigqamisa ngokungazi ezinye **izingqinamba** ezikhona kanye nokushintshashintsha komphakathi okudlalwayo. UDkt. Barnard uveza ngokuhlekisayo into lapho abanye bazizwa bephoqelekile ukuthi bathethelele ukukhetha kwabo kokudla lapho bethola ukudla komuntu okusekelwe ezitshalweni. Noma ngabe kuthiwa ukudla kakhulu izinhlanzi, ukuthenga izinto eziphilayo, noma ukuziyeka izitsha zepulasitiki, lezi **zivumo** zibonisa izingcindezi zomphakathi kanye nezizathu zomuntu siqu ezinqumweni zokudla.
Ingxoxo iba nzima nakakhulu ngokwethulwa kwe-**Nova System**, a a aklanyelwe ukukala ukudla kusukela kancane kuya ku-ultra-processed. Nakhu ukungqubuzana: ngenkathi eminye imihlahlandlela yezempilo yamukela okusanhlamvu okucutshunguliwe, i-Nova System ikubeka ngokwezigaba njengezicutshungulwe kakhulu. Lokhu kungqubuzana kuveza **izindawo ezimpunga** kanye nezincazelo ezihlukahlukene zokuthi kusho ukuthini ukudla okunempilo. Cabangela imibono ehlukene ngenyama ebomvu:
| Isiqondiso | Buka ku-Red Meat |
|---|---|
| Izinkombandlela Zokudla Okujwayelekile | Gwema inyama ebomvu engakanqunywa. |
| Nova System | Ibheka inyama ebomvu engacutshungulwanga. |
| USen. Roger Marshall (Kansas) | Ukukhathazeka kuphela ngenyama egayiwe. |
Imibono Engelona Iqiniso Ngokudla Okuphilayo Nokucutshungulwe Kancane
Ingxoxo mayelana ne-**organic** kanye **kancane ukudla okugayiwe** imvamisa iholela emibonweni eyiphutha. Inkolelo eyodwa evamile ukuthi lokhu kudla kunempilo ngokwemvelo, kodwa iqiniso lingahluka kakhulu. Isibonelo, ibele lenkukhu elingenasikhumba, elivame ukutuswa njengokukhetha okunempilo, lingacutshungulwa ngendlela emangalisayo. Kanjani? Ake sicabangele uhambo: ummbila wemvelo ungasetshenziswa njengokuphakelayo, futhi ngesikhathi ibele lenkukhu lihlala epuletini lakho, selingene kwizinqubo eziningi.
Lokhu kusiletha ku-Brazilian Nova System, elinganisa ukudla ngokusekelwe kumazinga okucubungula. Iphakamisa ukuthi ngisho nokuthi **ukudla okuphilayo** kungawela esigabeni "okucutshungulwe kakhulu". Lolu hlelo ludale izimpikiswano ngoba luqhathanisa nemihlahlandlela yezokudla ebhekwa njengokunothisiwe, okusanhlamvu okugayiwe kanye nenyama ethile egayiwe yamukelekile.
| Iqembu leNova | Incazelo |
|---|---|
| Iqembu 1 | Akucutshunguliwe noma kucutshungulwe kancane |
| Iqembu 2 | Izithako ezokupheka ezicutshunguliwe |
| Iqembu 3 | Ukudla okugayiwe |
| Iqembu 4 | Imikhiqizo yokudla neziphuzo ecutshungulwe kakhulu |
Ngakho, nakuba abaningi bephikisana ngokuthi “angidli noma yini ecutshunguliwe,” iqiniso livame ukuhluka. Ukwenziwa belulakokudla okuphilayo kanye nokucutshungulwe kancane njengokukhetha kwezempilo ngokungananazi kubuka izinqubo eziyinkimbinkimbi abangase babhekane nazo, okubenza ukuthi kube namandla okucutshungulwa kakhulu.
Ukuqonda Umthelela Wohlelo Lwe-Nova Ekuhlukaniseni Ukudla
I-Nova System, eyakhiwe abacwaningi base-Brazilian, ihlukanisa ukudla ngokusekelwe ezingeni lakho lokucubungula. Le sistimu imise kabusha indlela esiqonda ngayo izigaba zokudla, ukuzabela amaqembu amane:
- Iqembu 1 : Ngokuphelele akucutshunguliwe noma acutshungulwanga kancane (isb., izithelo ezintsha, imifino)
- Iqembu 2 : Izithako zokupheka ezicutshunguliwe (isb, ushukela, amafutha)
- Iqembu lesi-3 : Ukudla okugayiwe (isb., imifino ekheniwe, ushizi)
- Iqembu 4 : Ukudla okucutshungulwe kakhulu (isb, amasoda, ukudla okulula okupakishiwe)
Nakuba lokhu kuhlukaniswa kubonakala kuqondile, ukungqubuzana kuyavela uma kuqhathaniswa nemihlahlandlela yendabuko yokudla. Ngokwesibonelo, nakuba imihlahlandlela yezokudla ivumela ukudla okusanhlamvu okugayiwe, i-Nova System ibhala lokhu njengokucutshungulwa kakhulu. kusetshenziwe. Ithebula elingezansi lihlinzeka ngokuqhathanisa:
| Into yokudla | Izinkombandlela zokudla | Nova System |
|---|---|---|
| Izinhlamvu Ezicutshunguliwe | Gwema noma ubeke umkhawulo | Kucutshungulwe kakhulu |
| Inyama Ebomvu | Gwema noma ukhethe ukusikeka okuncane | Akucutshunguliwe |
Lokhu kwehluka kugqamisa ubunkimbinkimbi obukhona ekuhlukaniseni ukudla futhi kusibekela inselelo yokuthi sicabangele kabusha lokho esikubona kunempilo nokuthi sizihumusha kanjani izincomo zokudla.
Ukubuka Okuhlukile: Izinkombandlela Zokudla Ngokuphikisana Nohlelo Lwe-Nova
Ingxoxo eqhubekayo mayelana nemithelela yempilo yamaprotheni esilwane ngokuvamile ihlanganisa ukuqhathanisa amasistimu okuqondisa okudlela ahlukene. **UDkt. U-Barnard** uhlolisisa lokhu ngokuqhathanisa Imihlahlandlela yezokudla **yendabuko** ne-**Nova System**, uhlaka olusuka e-Brazilian oluhlukanisa ukudla ngokusekelwe ezingeni lakho lokucutshungulwa.
Izinkombandlela Zokudla ziphakamisa ukuthi kuyamukeleka ukudla okusanhlamvu okugayiwe futhi kugunyazwe izinhlobo ezithuthukisiwe, kuyilapho **Nova System** ilebula ngokwezigaba ukudla okufana nokucutshungulwa kakhulu ngakho-ke kuyingozi. Lokhu kwehluka kudlulela ekudlweni kwenyama: imihlahlandlela ixwayisa ngenyama ebomvu engasikiwe, kuyilapho i-Nova System ingayithathi njengesetshenzwa sanhlobo.
| Ukudla | Iziqondiso Zokudla | Nova System |
|---|---|---|
| Izinhlamvu Ezicutshunguliwe | Kuvunyelwe (Okunothisiwe kuyathandwa) | Kucutshungulwe kakhulu |
| Inyama Ebomvu | Gwema (Akunqunyiwe) | Akucutshunguliwe |
| I-Organic Chicken Breast | Healthy Option | Kucutshungulwe Kakhulu |
Ngokwahlukanisa lawa ma-nuances, uDkt. Barnard ugcizelela ukudideka kanye nezingibe abathengi ababhekana nazo lapho bezulazula ezinqumweni zokudla. Nakuba zombili izinhlaka zihlose ukudla okunempilo, izindlela zazo ezihlukene zibonisa ubunkimbinkimbi ekuchazeni ngempela ukuthi yini ehlanganisa ukudla okunempilo.
Ukucabangela Kabusha Amaprotheni Ezilwane: Imithelela Yezempilo kanye Nezinye izindlela
Ukuhlotshaniswa phakathi kwamaprotheni amaprotheni kanye nokufa okuphezulu kuyisihloko esiphikiswayo ngokuya ngokuya, ikakhulukazi uma kubhekwa imininingwane kaDkt. Neil Barnard. Abaningi Abantu bangase baphikise ngokuthi badla inyama yemvelo noma ye-free-range, kodwa lokhu kuvame ukuziphendulela esikhundleni sezixazululo. UDkt. Barnard ugqamisa udaba olunganakiwe: **ukudla okucutshunguliwe**. Ngokucasulayo ubiza isifuba senkukhu esiphilayo esingenasikhumba ngokunye kokudla okugaywe kakhulu, egcizelela ukuthi ngisho nokudla okubonwa “njengokunempilo” kuyashintsha kakhulu esimweni sakho semvelo.
Abacwaningi base-Brazilian bethule **Isistimu ye-NOVA**, ehlukanisa ukudla ngokusekelwe ezingeni lakho lokucutshungulwa, kusuka kokuthi okungacutshunguliwe kuya ku-ultra-processed. Ngokumangazayo, ukudla okulula okuvamile kuwela esigabeni esifanayo nezinhlamvu eziqinisiwe ezinconywe imihlahlandlela yezokudla ngamavithamini namaminerali akho engeziwe. Nokho, lokhu kuhlukaniswa kuvame ukungqubuzana neseluleko sendabuko sokudla futhi kwesinye isikhathi kuyasetshenziswa ukuze kuvikelwe okubomvu ukusetshenziswa kwenyama. Esikhundleni sokubona ukucutshungulwa njengesikhwama esixubile, kubalulekile ukuthi udlulele ekudleni kokunye okungacutshungulwanga nokusekelwe ezitshalweni:
- Imifino: Amalentili, uphizi, nobhontshisi kunikeza amaprotheni aphezulu ngaphandle kwezingozi zezempilo ezihlobene namaprotheni ezilwane.
- Amantongomane Nembewu: Ama-alimondi, imbewu ye-chia, ne-flaxseeds akugcini nje ngokucebile ngamaprotheni kodwa futhi anikeza amafutha abalulekile nama-fiber.
- Izinhlamvu Eziphelele: I-quinoa, irayisi elinsundu, nebhali kungathatha indawo yezinhlamvu ezicutshunguliwe ekudleni.
- Imifino: Imifino enamaqabunga nemifino e-cruciferous efana nesipinashi ne-broccoli kulayishwe amaprotheni nezinye imisoco.
Lokhu kudla kusekela ukudla okulinganiselayo, okuhambisana nayo yomibili imihlahlandlela yezempilo kanye nemigomo yokucubungula okuncane okugqanyiswe uhlelo lwe-NOVA.
| Uhlobo Lokudla | Okuqukethwe Kwamaprotheni |
|---|---|
| Udali | 18g indebe ngayinye |
| Uphizi | 15g indebe ngayinye |
| Ama-alimondi | 7g ngenkomishi eyi-1/4 |
| I-Quinoa | 8g indebe ngayinye |
Ikusasa Outlook
Ngiyabonga ngokungijoyina namuhla njengoba sihlolisisa imininingwane ethakazelisayo kaDkt. Barnard ethulwe kuvidiyo YouTube, “Animal Protein is Always Associated with Higher Mortality: Dr. Barnard.” UDkt. Barnard wazulazula ngobuchule emanzini avame ukudungeka ezinketho zokudla nokucutshungulwa kokudla, enikeza imibono eshukumisa ingqondo ebekela inselele ukuhlakanipha okuvamile.
I-anecdote yakhe ehlekisayo mayelana nokuvuma kwabantu lapho ethola indlela yakhe yokuphila ye-vegan yabeka inkundla yezingxoxo ezijulile. Sifunde ngobunkimbinkimbi bokudla okugayiwe—njengoba kuboniswe ngokugxeka kwakhe okumangazayo kwebele lenkukhu elingenasikhumba—kanye nemibono ephikisanayo yeNova System nemihlahlandlela yezokudla. Le mininingwane isishukumisela ukuthi singacabangi nje kuphela lokho esikudlayo, kodwa ukuthi sicabanga kanjani ngesikudlayo.
Njengoba sicabanga ngenkulumo kaDkt. Barnard, sikhunjuzwa ukuthi ingxoxo emayelana nokudla ingaphezu kokubambanamba okulula kokuhle nokubi. Kumayelana nokuqonda iwebhu eyinkimbinkimbi yezinto ezithonya ukukhetha kwethu kanye nomthelela wazo empilweni yethu. Ukuthi ulandela noma awukulandeli ukudla okusekelwe esitshalweni, kunesifundo kuwo wonke umuntu lapha: ulwazi lusinikeza amandla okwenza izinqumo ezinolwazi ezinomthelela enhlalakahleni yethu yesikhathi eside.
Hlala unelukuluku lokwazi, hlala unolwazi, futhi njengoba uDkt. Barnard ephakamisa, zama ukwenza kangcono usuku ngalunye. Kuze kube ngokuzayo!
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Siyabonga ngokucacisa isitayela nephimbo. Ngiqinisekise ukuthi i-outro ihlanganisa amaphuzu angukhiye kusuka kuvidiyo ngenkathi igcina ukulandisa kobuciko nokungathathi hlangothi. Ngazise uma ungathanda ukugcizelela okwengeziwe ngemininingwane ethile.
