Njengabathengi, sithembele kakhulu embonini yokudla ukuthi isinikeze imikhiqizo ephephile nenomsoco. Kodwa-ke, kunezingozi ezifihliwe zezempilo ezihlobene nokudla okuvamile esikudlayo, ikakhulukazi inyama nobisi. Nakuba la maqembu okudla ewukudla okuyisisekelo ekudleni kwethu, angaba nemiphumela elimazayo empilweni yethu uma esetshenziswe ngokweqile. Kulokhu okuthunyelwe kwebhulogi, sizongena kwisayensi ebangela ubungozi bezempilo obuhambisana nokusetshenziswa kwenyama nobisi, okuhlanganisa umdlavuza, isifo senhliziyo, nokukhuluphala. Sizophinde sihlole umthelela wemvelo wokukhiqizwa kwenyama nobisi nokuthi unamthelela muni ekuguqukeni kwesimo sezulu. Umgomo wethu uwukukunikeza ulwazi lokwenza izinqumo ezinolwazi mayelana nokudla kwakho kanye nokukhuthaza ukukhetha okunengqondo nokuqhubekayo. Kubalulekile ukuqaphela ukuthi asikhuthazi ukuqedwa ngokuphelele kwenyama nobisi ekudleni kwakho, kodwa kunalokho ukufundisa nokuqwashisa ngezingozi zezempilo ezingase zibe khona ezihlobene nokusetshenziswa ngokweqile.
1. Ukudla okuphezulu okuhlobene nomdlavuza.
Ucwaningo luye lwabonisa ukuthi ukudla okuphezulu kwenyama nemikhiqizo yobisi kuhlobene nokwanda kwengozi yomdlavuza. Ngokusho kweWorld Health Organisation (WHO), ukudla inyama ebomvu kanye nenyama egayiwe kubhekwa njengembangela engenzeka yomdlavuza kubantu. Lokhu kungenxa yokuthi inyama ebomvu negayiwe iqukethe amazinga aphezulu amafutha agcwele kanye ne-cholesterol, okungaholela ezinkingeni ezihlukahlukene zempilo, kuhlanganise nomdlavuza. Ngaphezu kwalokho, imikhiqizo yobisi iqukethe amazinga aphezulu amafutha agcwele kanye nama-hormone, angandisa ingozi yomdlavuza. Ngakho-ke kubalulekile ukunciphisa ukudla kwenyama nemikhiqizo yobisi, nokukhetha ezinye izindlela ezinempilo njengokudla okusekelwe ezitshalweni okunothe ngemisoco kanye namafutha amancane agcwele. Ngokwenza lezi zinguquko, abantu ngabanye banganciphisa ingozi yabo yomdlavuza futhi bathuthukise impilo yabo yonke kanye nokuphila kahle.
2. Ukwanda kwengozi yesifo senhliziyo.
Inyama kanye nemikhiqizo yobisi kuyizinsika zokudla kwabantu abaningi, kodwa iza nobungozi bezempilo obufihlekile obuvame ukunganakwa. Enye yezingozi ezibaluleke kakhulu ukwanda kwengozi yesifo senhliziyo. Lokhu kungenxa yokuthi imikhiqizo yezilwane ngokuvamile iphezulu ngamafutha agcwele kanye ne-cholesterol, engaba nomthelela ekwakhekeni kwe-plaque emithanjeni yethu. Ngokuhamba kwesikhathi, lokhu kwakheka kungaholela ku-atherosclerosis, isimo lapho imithambo yegazi iminyene futhi iqine, okwenza kube nzima ukuba igazi ligeleze liye enhliziyweni. Lokhu kungase kubangele isifo senhliziyo noma unhlangothi, futhi kulinganiselwa ukuthi abantu abangaphezu kuka-600 000 babulawa isifo senhliziyo unyaka ngamunye e-United States kuphela. Ngakho-ke, ukunciphisa ukusetshenziswa kwenyama nemikhiqizo yobisi nokwandisa ukusetshenziswa kokudla okusekelwe ezitshalweni kungasiza ukwehlisa ingozi yesifo senhliziyo futhi kuthuthukise impilo yonke.
3. Ukudla inyama okuhlobene nesifo sikashukela.
Ngokocwaningo lwakamuva, ukudla inyama ngokweqile kuhlobene nokwanda kwengozi yokuba nesifo sikashukela. Ucwaningo luthole ukuthi abantu abadla inani eliphezulu lenyama ebomvu negayiwe basengozini enkulu yokuba nesifo sikashukela sohlobo 2 kunalabo abadla amanani aphansi. Lokhu kungenxa yamazinga aphezulu wamafutha agcwele kanye ne-heme iron etholakala enyameni, okungaholela ekuphikisweni kwe-insulin nokuvuvukala emzimbeni. Nakuba inyama inikeza izakhi ezibalulekile ezifana namaprotheni kanye ne-vitamin B12, kubalulekile ukulinganisa ukusetshenziswa kwenyama nokunye ukudla okunempilo njengezithelo, imifino, nokusanhlamvu okuphelele ukuze kuncishiswe ingozi yokuba nesifo sikashukela nezinye izinkinga zempilo ezihlobene nokudla inyama ephezulu.
4. Ubisi lungabangela ukuqubuka kwezinduna.
Inkolelo eyodwa evamile ukuthi imikhiqizo yobisi ingabangela ukuqubuka kwama-acne. Nakuba ubudlelwano obuqondile phakathi kobisi nezinduna bungaqondakali ngokugcwele, izifundo zibonise ukuxhumana okungenzeka phakathi kwalokhu kokubili. Kukholakala ukuthi amahomoni atholakala obisini nakweminye imikhiqizo yobisi angase andise ukukhiqizwa kawoyela kanye nokuvuvukala esikhumbeni, okuholela ekubeni nezinduna. Ukwengeza, abanye abantu bangase bazwele noma bangezwani namaprotheni atholakala obisini, okungase futhi kubangele ukucasuka kwesikhumba nokugqashuka. Kubalulekile ukuqaphela ukuthi akubona bonke abantu abazothola ukuqubuka kwezinduna ekudleni ubisi, kodwa kulabo abakwenzayo, ukunciphisa noma ukuqeda ukuphuza ubisi kungaba yisixazululo.
5. Iphezulu ku-cholesterol namafutha agcwele.
Ngokocwaningo lwamuva nje, inyama nemikhiqizo yobisi kuvame ukuba ne-cholesterol namafutha agcwele, okungaba nemiphumela eyingozi empilweni yakho. Ukusebenzisa amazinga aphezulu alezi zinto kuye kwaxhunyaniswa nengozi eyengeziwe yesifo senhliziyo, unhlangothi, nezinye izimo zempilo ezimbi. Kubalulekile ukuqaphela ukuthi akuzona zonke izinhlobo zenyama nobisi ezenziwe zilingana ngokwe-cholesterol yazo kanye nokuqukethwe kwamafutha agcwele. Isibonelo, inyama egayiwe, efana nobhekeni namasoseji, ijwayele ukuba namazinga aphezulu alezi zinto kunokusikeka okunciphile kwenyama njengenkukhu noma inhlanzi. Ngokufanayo, imikhiqizo yobisi enamafutha agcwele njengoshizi nebhotela ivame ukuba phezulu ku-cholesterol namafutha agcwele kunezinketho ezinamafutha aphansi noma ezingezona amafutha njengobisi lwe-skim noma iyogathi yesiGreki. Kubalulekile ukuqaphela i-cholesterol namafutha agcwele enyameni nemikhiqizo yobisi oyidlayo futhi wenze izinqumo ezinolwazi ngokusekelwe ezidingweni zakho zezempilo.
6. Okuhlobene nezinkinga zokugaya ukudla.
Inyama kanye nemikhiqizo yobisi sekuyisikhathi eside kubhekwa njengokuyisisekelo ekudleni kwasentshonalanga. Nokho, ukusetshenziswa kwale mikhiqizo kuye kwaxhunyaniswa nenani lezingozi zezempilo, okuhlanganisa nezinkinga zokugaya ukudla. Amafutha amaningi atholakala enyameni nasemikhiqizo yobisi angaholela ezinkingeni eziningi zokugaya ukudla njengokuqunjelwa, igesi, nokuqunjelwa. Ukwengeza, okuqukethwe kwamaprotheni aphezulu atholakala kule mikhiqizo kungafaka ukucindezeleka okwengeziwe ohlelweni lokugaya ukudla, okuholela ekuphatheni kabi kanye nengozi eyengeziwe yezinkinga zokugaya ukudla. Ukusetshenziswa kwenyama nemikhiqizo yobisi kuphinde kwaxhunyaniswa nengozi eyengeziwe yokuvuvukala kwamathumbu kanye nomdlavuza wekoloni, kokubili okungaba nemiphumela emibi empilweni nasenhlalakahleni yonke. Ngakho-ke, kubalulekile ukuthi abantu ngabanye bakunake ukusebenzisa kwabo le mikhiqizo futhi bacabangele eminye imithombo yamaprotheni ne-calcium.
7. Ama-antibiotic namahomoni enyameni.
Inyama kanye nemikhiqizo yobisi iyisisekelo sokudla kwabantu abaningi emhlabeni jikelele. Kodwa-ke, le mikhiqizo ingase futhi ifike nobungozi bezempilo obufihlekile abathengi abangase bangazazi. Enye ingozi enjalo ukuba khona kwama-antibiotics nama-hormone enyameni. Ama-antibiotics avame ukusetshenziswa kwezolimo zezilwane ukuvimbela nokwelapha izifo, futhi amahomoni asetshenziselwa ukukhuthaza ukukhula nokwandisa ukukhiqizwa kobisi. Nakuba lezi zinqubo zingase zibe usizo ezilwaneni nasembonini, zingaba nemiphumela emibi yezempilo kubantu abasebenzisa le mikhiqizo. Ukusetshenziswa kwenyama nemikhiqizo yobisi equkethe ama-antibiotics nama-hormone kuye kwaxhunyaniswa nokuthuthukiswa kwamagciwane amelana nama-antibiotic kanye nokungalingani kwama-hormone kubantu. Kubalulekile ukuthi abathengi bazi ngalezi zingozi futhi bathathe izinqumo ezinolwazi ngenyama nemikhiqizo yobisi abayidlayo.
8. Ubisi lunganyusa ingozi yesifuba somoya.
Ngokocwaningo lwakamuva, imikhiqizo yobisi ingase yandise ingozi yesifuba somoya. Ubisi lubhekwa njengento eyisisekelo ekudleni okuningi, kodwa futhi kungaba yingozi yezempilo efihliwe kulabo abanesifuba somoya. Ucwaningo luveza ukuthi ubisi, ushizi, neminye imikhiqizo yobisi kungase kwandise amathuba okuba nesifuba somoya, ikakhulukazi ezinganeni. Isizathu salesi sixhumanisi asiqondwa ngokugcwele, kodwa kunenkolelo yokuthi amaprotheni asebisi angabangela ukungezwani komzimba kwabanye abantu. Ukwengeza, imikhiqizo yobisi igcwele amafutha agcwele, okungaholela ekuvuvukeni nezinye izinkinga zempilo. Kubalulekile ukuthi abantu abanesifuba somoya nezinye izinkinga zokuphefumula baqaphele izingozi ezingaba khona ezihlobene nokudla ubisi futhi babonisane nomhlinzeki wabo wezempilo mayelana nanoma yiziphi izinguquko ezidingekayo zokudla.
9. Izingozi zokudla okuphezulu kwe-sodium.
Ukudla okuphezulu kwe-sodium kuyingozi enkulu yezempilo evame ukunganakwa ekudleni kwethu kwansuku zonke. Ukudla okune-sodium ephezulu kungakhuphula umfutho wegazi, okuholela engcupheni enkulu yesifo senhliziyo, unhlangothi, nezinye izifo ezingamahlalakhona. Ukuphuza ngokweqile kwe-sodium nakho kungaholela ekugcinweni koketshezi, okubangela ukuvuvukala emilenzeni, emaqakaleni nasezinyaweni. Ngaphezu kwalokho, ukudla okuphezulu kwe-sodium kungandisa ingozi yamatshe ezinso futhi kungalimaza nezinso. Inyama egayiwe kanye nemikhiqizo yobisi kwaziwa ukuthi inesodium ephezulu, okwenza kube yingozi yezempilo efihlekile abantu abaningi abangayiqapheli. Kubalulekile ukuqaphela okuqukethwe kwe-sodium ekudleni esikudlayo futhi senze izinqumo ezinolwazi ukuze sinciphise ingozi yalezi zinkinga zempilo. Ukunciphisa inyama egayiwe kanye nemikhiqizo yobisi, nokukhetha ukudla okusha, okuphelele, kungasiza ukwehlisa inani le-sodium ekudleni kwethu futhi kunciphise izingozi ezihlobene nokudla okuphezulu kwe-sodium.
10. Izinketho ezisekelwe ezitshalweni zempilo engcono.
Ukufakwa kwezinketho ezisekelwe ezitshalweni ekudleni komuntu sekudume kakhulu kubantu abafuna ukuthuthukisa impilo yabo. Ucwaningo luye lwabonisa ukuthi ukudla okucebile izithelo, imifino, okusanhlamvu okuphelele, kanye nemifino kunganikeza izinzuzo eziningi zezempilo, kuhlanganise nokunciphisa ingozi yezifo ezingapheli ezifana nesifo senhliziyo, isifo sikashukela, kanye nomdlavuza othile. Izinketho ezisekelwe ezitshalweni ngokuvamile ziphansi kumafutha agcwele kanye ne-fiber ephakeme, engakhuthaza ukugayeka kokudla okunempilo nokuncipha kwesisindo. Ukwengeza, ukudla okusekelwe ezitshalweni kuye kwaxhunyaniswa nempilo yengqondo ethuthukisiwe kanye nokusebenza kwengqondo. Ngokukhetha izinketho ezisekelwe ezitshalweni esikhundleni senyama nemikhiqizo yobisi, abantu ngabanye bangenza igxathu elibalulekile empilweni engcono kanye nokuphila kahle jikelele.
Sengiphetha, ubungozi bezempilo obufihliwe obuhambisana nokudliwa kwenyama nobisi buyinkinga enkulu okungafanele ithathwe kalula. Nakuba abantu abaningi bengase bangazazi lezi zingozi, kubalulekile ukuzifundisa ukuze wenze izinqumo ezinolwazi mayelana nokudla komuntu nempilo yakho iyonke. Ngokunciphisa noma ukuqeda inyama nemikhiqizo yobisi ekudleni komuntu nokukhetha ezinye izindlela ezisekelwe ezitshalweni, abantu ngabanye bangayithuthukisa kakhulu impilo yabo futhi banciphise ingozi yezifo ezingamahlalakhona njengesifo senhliziyo, umdlavuza nesifo sikashukela. Kubalulekile ukuthi sithathe lezi zingozi zempilo ngokungathi sína futhi senze izinqumo eziqaphelayo ezibeka kuqala inhlalakahle yethu.
