Izifo ze-autoimmune, isigaba esibanzi sokuphazamiseka okwenzeka lapho amasosha omzimba ehlasela ngephutha amangqamuzana anempilo nezicubu, athinta izigidi zabantu emhlabeni wonke. Nakuba imbangela yangempela yezifo ezizimele ingaziwa, abacwaningi baye bahlonza izici eziningana ezingase zibe nomthelela ekuthuthukeni kwazo. Eminyakeni yamuva nje, indima yokudla, ikakhulukazi ukusetshenziswa kwenyama nemikhiqizo yobisi, ithole ukunakwa njengembangela engaba yimbangela yezifo ze-autoimmune. Lawa maqembu okudla, ngokuvamile athathwa njengezinto eziyisisekelo ekudleni kwaseNtshonalanga, aqukethe izakhi ezihlukahlukene ezingaphazamisa ibhalansi ethambile yesimiso somzimba sokuzivikela ezifweni futhi ezingase ziholele ekuqalekeni noma ekwandiseni izifo ezizimele. Kulesi sihloko, sizohlola ucwaningo lwamanje mayelana nokuxhumana phakathi kokusetshenziswa kwenyama nobisi kanye nezifo ezizimele, futhi sixoxe ngezinqubo ezingase zibe khona kulobu budlelwano. Njengoba izifo ze-autoimmune ziqhubeka nokukhula, kubalulekile ukuqonda izimbangela ezingase zibe khona futhi sithathe izinyathelo zokuphepha ezidingekayo ukuze sithuthukise impilo yethu yonke kanye nokuphila kahle.
Ukusetshenziswa kwenyama nobisi kuxhumene nezifo ezizimele
Ucwaningo oluningi luye lwanikeza ukukhanya mayelana nokuxhumana okungase kube khona phakathi kokusetshenziswa kwenyama kanye nobisi kanye nokuthuthukiswa kwezifo ezizimele. Lezi zifo, ezibonakala ngokuthi amasosha omzimba ahlasela ngephutha amangqamuzana anempilo nezicubu, angaba nomthelela omkhulu eqophelweni lempilo yomuntu. Nakuba zisacutshungulwa izindlela eziqondile zale nhlangano, ubufakazi bubonisa ukuthi izingxenye ezithile ezikhona enyameni nasemikhiqizo yobisi, njengamafutha agcwele, amaprotheni, nezinhlanganisela ezihlukahlukene ze-bioactive, zingase zibangele futhi zandise ukuphendula kwamasosha omzimba. Le nhlangano yocwaningo esafufusa igqamisa ukubaluleka kokucabangela izici zokudla ekulawuleni nasekuvimbeleni izifo ezihlasela amasosha omzimba, ikhuthaza abantu ukuba bahlole ezinye izindlela zokudla ezingase zikhuthaze imiphumela engcono yezempilo.
Umthelela wamaprotheni ezilwane.
Ucwaningo oluningi luye lwaphenya umthelela ongaba khona wamaprotheni ezilwane empilweni yomuntu, ikakhulukazi maqondana nezifo ezizimele. Amaprotheni ezilwane, atholakala ngobuningi enyameni nasemikhiqizo yobisi, atholwe angaba nomthelela ekuthuthukisweni nasekuqhubekeleni phambili kwalezi zifo. Izakhiwo zebhayoloji zamaprotheni ezilwane, njengokuqukethwe kwawo okuphezulu kwama-amino acid athile kanye nekhono lawo lokuvuselela izimpendulo ezivuvukalayo, kukholakala ukuthi adlala indima ekuqaliseni nasekukhuliseni ukusabela kokuzivikela komzimba kubantu abathintekayo. Nakuba ucwaningo olwengeziwe ludingeka ukuze uqonde ngokugcwele ubuhlobo obuyinkimbinkimbi phakathi kwamaprotheni ezilwane kanye nezifo ezizimele, lokhu okutholakele kusikisela ukuthi ukufaka imithombo yamaprotheni asekelwe ezitshalweni ekudleni komuntu kungase kube indlela enenzuzo yokulawula nokunciphisa ingozi yalezi zimo.
I-Casein nemiphumela yayo yokuvuvukala
I-Casein, iphrotheni etholakala obisini nasemikhiqizweni yobisi, ithole ukunakwa ngemiphumela yayo engase ibe nokuvuvukala emzimbeni. Ucwaningo olusafufusa lubonisa ukuthi i-casein ingase ibangele impendulo yokuzivikela komzimba, okuholela ekuvuvukeni kubantu abathintekayo. Le mpendulo yokuvuvukala kucatshangwa ukuthi inomthelela ekuthuthukiseni nasekuqhubekeleni phambili kwezifo ezizimele. Ucwaningo luye lwabonisa ukuthi i-casein ingakhuthaza ukukhululwa kwama-cytokines aphikisana nokuvuvukala futhi isebenze amangqamuzana omzimba omzimba, okwandisa ukuvuvukala emzimbeni. Kubalulekile kubantu abanezimo ze-autoimmune ukuthi baqaphele imiphumela yokuvuvukala engaba khona ye-casein futhi bacabangele ukunciphisa noma ukuqeda ukusetshenziswa kwayo ekudleni kwabo njengengxenye yendlela yokwelapha ebanzi.
Ama-antibiotics enyama kanye nobisi
Ukusetshenziswa kwama-antibiotics ekukhiqizeni inyama kanye nobisi kuye kwaphakamisa ukukhathazeka maqondana nempilo yabantu. Ama-antibiotics avame ukusetshenziswa ekufuyweni kwemfuyo ukukhuthaza ukukhula nokuvimbela ukusabalala kwezifo phakathi kwezilwane ezimweni eziminyene. Kodwa-ke, lo mkhuba uye waholela ekuveleni kwamagciwane amelana nemithi elwa namagciwane, okungaba nomthelela omkhulu empilweni yomuntu. Uma sidla inyama noma imikhiqizo yobisi evela ezilwaneni ezilashwa ngama-antibiotics, singase sichayeke ngokungaqondile kulawa magciwane amelana nawo. Lokhu kungehlisa ukusebenza kahle kwama-antibiotics uma siwadinga ukuze elapha izifo futhi kungaba nomthelela ekusabalaleni kwezinhlobo ezimelana nama-antibiotic. Ukuze kuncishiswe lezi zingozi, kubalulekile ukumela ukusetshenziswa ngendlela efanele kwama-antibiotics ekufuyweni kwemfuyo kanye nokweseka izinketho ze-organic noma ezingenama-antibiotic lapho kukhethwa inyama nemikhiqizo yobisi.
Ingozi eyengeziwe ye-arthritis ye-rheumatoid
Ucwaningo olusafufusa luphakamisa ukuxhumana okungaba khona phakathi kokusetshenziswa kwenyama nemikhiqizo yobisi kanye nengozi eyengeziwe ye-rheumatoid arthritis, isifo sokuzivikela komzimba esibonakala ngokuvuvukala kwamalunga okungapheli. Nakuba kudingeka ucwaningo olwengeziwe ukuze kusungulwe ubuhlobo obuqondile bembangela, ubufakazi bokuqala bubonisa ukuthi izingxenye ezithile ezitholakala enyameni nasebisini, njengamafutha agcwele kanye namaprotheni athile, zingase zibe nomthelela ekuthuthukisweni noma ekwandiseni ukuphazamiseka kwe-autoimmune. Ukwengeza, ukuba khona kwama-hormone nezinye izithasiselo emfuyweni ekhuliswe ngokujwayelekile, okubandakanya ama-hormone okukhula kanye nama-antibiotics, kungase kube nomthelela ekuqubuleni okungaba khona kwezifo ezizimele njenge-rheumatoid arthritis. Njengoba siqhubeka sijulisa ukuqonda kwethu ukusebenzisana okuyinkimbinkimbi phakathi kokudla kanye nezimo ze-autoimmune, ukwamukela ukudla okulinganiselayo nokuhlukahlukene okugcizelela ukudla okusekelwe ezitshalweni kuyilapho kunciphisa ukuthathwa kwenyama nemikhiqizo yobisi kungase kube indlela ehlakaniphile kubantu abakhathazekile ngengozi yabo ukuthuthukisa isifo samathambo.
Ukungabekezelelani kwe-Lactose nempilo yamathumbu
Ukungabekezelelani kwe-Lactose wukuphazamiseka okuvamile kokugaya ukudla okubonakala ngokungakwazi komzimba ukugaya i-lactose ngokugcwele, ushukela otholakala obisini nasemikhiqizweni yobisi. Abantu abanokungabekezelelani kwe-lactose abanayo i-enzyme i-lactase, enesibopho sokudiliza i-lactose. Lokhu kungaholela ezimpawini ezihlukahlukene zesisu njengokuqunjelwa, isifo sohudo, nobuhlungu besisu ngemva kokudla ukudla okune-lactose. Ngaphezu kokungakhululeki okungase kubangele, ukungabekezelelani kwe-lactose nakho kungaba nomthelela empilweni yamathumbu. Uma i-lactose ingagaywe kahle, ingabila ku-colon, okuholela ekukhuleni kwamagciwane futhi kube nomthelela ekungalinganini kwe-gut microbiota. Lokhu kungalingani kungase kuthinte impilo yonke yokugaya futhi kungase kuholele kwezinye izinkinga ezihlobene namathumbu. Ukulawula ukungabekezelelani kwe-lactose ngokuvamile kuhilela ukugwema noma ukunciphisa ukudla okune-lactose, futhi manje kunezinye izindlela eziningi ezingenayo i-lactose ezitholakalayo ezingasiza abantu ukuba balondoloze ukudla okunomsoco nokunempilo ngaphandle kokufaka engozini impilo yamathumbu.
Ezinye izindlela ezisekelwe esitshalweni zamaprotheni
Ezinye izindlela ezisekelwe ezitshalweni zamaprotheni ziyanda njengoba abantu abaningi bekhetha ukudla kwemifino noma imifino. Lezi zindlela ezihlukile zinikeza uhla lwemithombo yamaprotheni engaba nomsoco njengenyama nemikhiqizo yobisi. Imifino efana nobhontshisi, udali, nophizi, iyimithombo emihle kakhulu yamaprotheni futhi inikeza i-fiber nemisoco ebalulekile. Ukwengeza, i-tofu, i-tempeh, ne-seitan, eyenziwe ngesoya nokolweni, inikeza inani elikhulu lamaprotheni futhi ingasetshenziswa njengezinto ezishintshashintshayo ezitshalweni ezihlukahlukene. Ezinye izinketho ezisekelwe ezitshalweni zihlanganisa iquinoa, imbewu ye-hemp, imbewu ye-chia, namantongomane, anganikezi amaprotheni kuphela kodwa futhi aqukethe amafutha anempilo. Ukufaka lezi zindlela zokudla ezisekelwe ezitshalweni ekudleni kungasiza abantu ukuba bahlangabezane nezidingo zabo zamaprotheni kuyilapho behlukanisa ukudla kwabo futhi kungase kunciphise ingozi yezifo ezizimele ezihambisana nokusetshenziswa kwenyama nobisi.
Ukulawula ukudla kwakho
Uma kuziwa ekulawuleni ukudla kwakho, kubalulekile ukunaka izinqumo ozenzayo kanye nomthelela ezingaba nawo empilweni yakho yonke. Esinye isici esibalulekile sigxile ekudleni ukudla okuhlukahlukene okunomsoco okunikeza amavithamini adingekayo, amaminerali, nama-antioxidants ukusekela amasosha omzimba aqinile. Lokhu kungabandakanya ukufaka izithelo eziningi, imifino, okusanhlamvu okuphelele, nemithombo engenamaprotheni ekudleni kwakho. Ukwengeza, ukuqaphela ubukhulu bezingxenye nokuzijwayeza ukudla ngokucabangela kungasiza ekuvimbeleni ukudla ngokweqile futhi kukhuthaze ukudla okunomsoco okunomsoco. Kuyasiza futhi ukunciphisa ukusetshenziswa kokudla okugayiwe kanye noshukela, njengoba kungaba nomthelela ekuvuvukeni nasezinkingeni zempilo ezingaba khona. Ngokulawula indlela odla ngayo futhi wenze izinqumo ezihlakaniphile, ungakwazi ukusekela inhlalakahle yakho futhi unciphise ingozi yezifo ze-autoimmune.
Sengiphetha, ubufakazi obuxhumanisa ukusetshenziswa kwenyama kanye nobisi nezifo ezizimele buyakhula. Nakuba ucwaningo olwengeziwe ludingeka ukuze siqonde ngokugcwele izindlela ezidlalwayo, kusobala ukuthi ukunciphisa noma ukuqeda imikhiqizo yezilwane ekudleni kwethu kungaba nomthelela omuhle empilweni yethu iyonke. Ngokukhetha ukudla okunolwazi, singakwazi ukwehlisa ingcuphe yethu yokuba nezifo ezizimele futhi sithuthukise izinga lethu lempilo. Njengabasebenzi bezempilo, kubalulekile ukufundisa iziguli zethu ngezingozi ezingaba khona ezihlobene nokusetshenziswa kwenyama nobisi futhi sikhuthaze ukudla okusekelwe ezitshalweni ukuze kube nempilo engcono.
FAQ
Ingabe ukudla inyama nemikhiqizo yobisi kungandisa ingozi yokuthola izifo ezizimele?
Kunobunye ubufakazi obubonisa ukuthi ukudla inyama nemikhiqizo yobisi kungase kwandise ingozi yokuthola izifo ezizimele. Ucwaningo luye lwabonisa ukuthi ukudla okuphezulu emikhiqizweni yezilwane kanye nezithelo nemifino ephansi kungaholela ekungalinganini kwamagciwane amathumbu kanye nokwanda kokungena kwamathumbu emathunjini, kokubili okuhlotshaniswa nezifo ezizimele. Ukwengeza, izingxenye ezithile ezitholakala enyameni nasebisini, njengamafutha agcwele kanye namaprotheni athile, ziye zaxhunyaniswa nokuvuvukala nokungasebenzi kahle kwamasosha omzimba. Kodwa-ke, ucwaningo olwengeziwe luyadingeka ukuze uqonde ngokugcwele ubudlelwano phakathi kokudla kanye nezifo ezizimele. Kubalulekile ukuqaphela ukuthi izici zomuntu ngamunye kanye namaphethini okudla jikelele adlala indima engozini yesifo.
Yiziphi izindlela ezingaba khona inyama nemikhiqizo yobisi engase ibangele izifo ze-autoimmune?
Inyama kanye nemikhiqizo yobisi kuye kwaphakanyiswa ukuthi kubangele izifo ezizimele ngokusebenzisa izindlela ezihlukahlukene. Enye indlela engase ibe khona ukulingisa kwamangqamuzana, lapho amaprotheni athile kule mikhiqizo efana namaprotheni asemzimbeni, okuholela ekudidekeni kwamasosha omzimba nokuhlasela izicubu zomuntu siqu. Enye indlela ukugqugquzelwa kwe-gut dysbiosis, njengoba imikhiqizo esekwe ezilwaneni ingashintsha i-gut microbiome, okuholela ekuphenduleni komzimba okungalingani. Ukwengeza, inyama nobisi kungase kuqukathe izinhlanganisela ezikhuthaza ukuvuvukala njengamafutha agcwele kanye nemikhiqizo yokugcina ye-glycation, engabhebhethekisa ukuvuvukala kanye nezimpendulo ze-autoimmune. Nokho, ucwaningo olwengeziwe luyadingeka ukuze kuqondwe ngokugcwele izindlela ezithize ezihilelekile kulezi zinhlangano.
Ingabe zikhona izinhlobo ezithile zenyama noma imikhiqizo yobisi okungenzeka ukuthi ibangele izifo ezizimele?
Alukho uhlobo oluthile lwenyama noma umkhiqizo wobisi owaziwa ngokubangela izifo ezizimele kuwo wonke umuntu. Kodwa-ke, abantu abathile bangase babe nokuzwela noma ukungabekezelelani kumaprotheni athile atholakala kule mikhiqizo, njenge-gluten akolweni noma i-casein obisini, okungase kubhebhethekise izimpawu ze-autoimmune. Kubalulekile ukuthi abantu abanezifo ezizimele basebenze nochwepheshe bezokunakekelwa kwempilo ukuze bahlonze noma yiziphi izibangeli noma ukuzwela okungenzeka babe nakho futhi benze izinqumo zokudla eziqondene nawe ngokusekelwe ezidingweni zabo ezithile kanye nokusabela kwabo.
I-gut microbiome idlala kanjani indima ebudlelwaneni phakathi kwenyama, ubisi, kanye nezifo ezizimele?
I-gut microbiome idlala indima ebalulekile ebudlelwaneni phakathi kwenyama, ubisi, kanye nezifo ze-autoimmune. Ucwaningo luphakamisa ukuthi ukudla okunemikhiqizo yezilwane, ikakhulukazi inyama ebomvu negayiwe, kungaholela ekungalinganini kwe-gut microbiota. Le dysbiosis ingabangela ukwanda kwamathumbu emathunjini kanye nokuvuvukala okungapheli, okuhlotshaniswa nokuthuthukiswa nokuqhubeka kwezifo ezizimele. Ngakolunye uhlangothi, ukudla okusekelwe ezitshalweni okucebile ku-fiber kanye nama-phytonutrients kukhuthaza i-gut microbiome ehlukahlukene futhi enenzuzo, okungase kunciphise ingozi yezifo ezizimele. Kodwa-ke, ucwaningo olwengeziwe luyadingeka ukuze uqonde ngokugcwele ukusebenzisana okuyinkimbinkimbi phakathi kokudla, i-gut microbiota, kanye nezifo ezizimele.
Ingabe zikhona ezinye izindlela zokudla ezingasiza ekunciphiseni ubungozi bezifo ezizimele eziphathelene nokusetshenziswa kwenyama nobisi?
Yebo, kunezinye izindlela zokudla ezingasiza ekunciphiseni ingozi yezifo ezizimele ezihlobene nokusetshenziswa kwenyama nobisi. Enye indlela ukulandela ukudla okusekelwe ezitshalweni, okuqeda noma okunciphisa kakhulu ukusetshenziswa kwemikhiqizo yezilwane. Ukudla okusekelwe ezitshalweni kuye kwahlotshaniswa nengozi ephansi yezifo ezizimele ngenxa yokudla okuphezulu kwama-antioxidants, i-fiber, kanye nama-anti-inflammatory compounds. Ezinye izindlela ezihlukile zihlanganisa ukuqedwa noma ukunciphisa ukudla okuthile okuyizicucu, okufana ne-gluten noma imifino ye-nightshade, exhunyaniswe nokusabela kwe-autoimmune kwabanye abantu. Kubalulekile ukuqaphela ukuthi ukubonisana nochwepheshe bezokunakekelwa kwempilo noma isazi sezokudla esibhalisiwe siyatuswa ukuze kuqinisekiswe indlela elinganiselayo futhi yomuntu ngamunye.
