Izifo ezihlasela umzimba ngokuzenzakalelayo, uhlobo olubanzi lwezifo ezenzeka lapho isimiso somzimba sokuzivikela sihlasela ngephutha amangqamuzana nezicubu ezinempilo, zithinta izigidi zabantu emhlabeni jikelele. Nakuba imbangela eqondile yezifo ezihlasela umzimba ngokuzenzakalelayo ingaziwa, abacwaningi bathole izici eziningana ezingaba negalelo ekuthuthukisweni kwazo. Eminyakeni yamuva nje, indima yokudla, ikakhulukazi ukusetshenziswa kwenyama nemikhiqizo yobisi, ithole ukunakwa njengembangela engaba khona yezifo ezihlasela umzimba ngokuzenzakalelayo. La maqembu okudla, ngokuvamile abhekwa njengezinto eziyinhloko ekudleni kwaseNtshonalanga, aqukethe izakhi ezahlukahlukene ezingaphazamisa ibhalansi ebucayi yesimiso somzimba ngokuzivikela futhi okungenzeka ziholele ekuqalweni noma ekubhebhethekeni kwezifo ezihlasela umzimba ngokuzenzakalelayo. Kulesi sihloko, sizohlola ucwaningo lwamanje mayelana nokuxhumana phakathi kokusetshenziswa kwenyama nobisi kanye nezifo ezihlasela umzimba ngokuzenzakalelayo, futhi sixoxe ngezindlela ezingaba yisisekelo salobu budlelwano. Njengoba ukwanda kwezifo ezihlasela umzimba ngokuzenzakalelayo kuqhubeka nokukhula, kubalulekile ukuqonda izimbangela ezingaba khona futhi sithathe izinyathelo zokuphepha ezidingekayo ukuze sithuthukise impilo yethu yonke kanye nenhlalakahle.
Ukudla inyama nobisi kuhlotshaniswa nezifo zokuzivikela komzimba
Ucwaningo oluningi luye lwaveza ukuxhumana okungenzeka phakathi kokusetshenziswa kwenyama nobisi kanye nokuthuthukiswa kwezifo zokuzivikela komzimba. Lezi zifo, ezibonakala ngohlelo lokuzivikela komzimba oluhlasela ngamaphutha amangqamuzana nezicubu ezinempilo, zingaba nomthelela omkhulu ezingeni lempilo yomuntu. Ngenkathi izindlela eziqondile ezingemuva kwalokhu kuhlangana zisahlolwa, ubufakazi bubonisa ukuthi izingxenye ezithile ezikhona enyameni nasemikhiqizweni yobisi, njengamafutha agcwele, amaprotheni, kanye namakhemikhali ahlukahlukene asebenzayo emzimbeni, zingase zibangele futhi zikhulise izimpendulo zokuzivikela komzimba. Lolu cwaningo oluvelayo luqokomisa ukubaluleka kokucabangela izici zokudla ekuphatheni nasekuvimbeleni izifo zokuzivikela komzimba, lukhuthaza abantu ukuthi bahlole ezinye izindlela zokudla ezingase zikhuthaze imiphumela engcono yempilo.
Umthelela wamaprotheni ezilwane.
Izifundo eziningi zihlole umthelela ongaba khona wamaprotheni ezilwane empilweni yabantu, ikakhulukazi maqondana nezifo zokuzivikela komzimba. Amaprotheni ezilwane, atholakala ngobuningi enyameni nasemikhiqizweni yobisi, atholakale enegalelo ekuthuthukisweni nasekuqhubekeni kwalezi zifo. Izakhiwo zezinto eziphilayo zamaprotheni ezilwane, njengokuqukethwe kwawo okuphezulu kwama-amino acid athile kanye nekhono lawo lokukhuthaza izimpendulo zokuvuvukala, kukholakala ukuthi zidlala indima ekubangeleni nasekukhuliseni ukusabela kokuzivikela komzimba kubantu abasengozini. Nakuba kudingeka ucwaningo olwengeziwe ukuze kuqondwe ngokugcwele ubudlelwano obuyinkimbinkimbi phakathi kwamaprotheni ezilwane nezifo zokuzivikela komzimba, lokhu okutholakele kusikisela ukuthi ukufaka imithombo yamaprotheni asekelwe ezitshalweni ekudleni komuntu kungaba yindlela enenzuzo ekuphatheni nasekunciphiseni ingozi yalezi zimo.
I-Casein nemiphumela yayo yokuvuvukala
I-Casein, iphrotheni etholakala obisini nasemikhiqizweni yobisi, ithole ukunakwa ngemiphumela yayo yokuvuvukala emzimbeni. Ucwaningo olusanda kuvela lubonisa ukuthi i-casein ingabangela impendulo yomzimba, okuholela ekuvuvukeni kubantu abasengozini. Lokhu kusabela kokuvuvukala kucatshangwa ukuthi kunegalelo ekuthuthukisweni nasekuqhubekeni kwezifo zokuzivikela komzimba. Izifundo zibonise ukuthi i-casein ingakhuthaza ukukhishwa kwama-cytokines abangela ukuvuvukala futhi isebenze amaseli omzimba, okwenza ukuvuvukala emzimbeni kube kubi kakhulu. Kubalulekile ukuthi abantu abanezimo zokuzivikela komzimba baqaphele imiphumela yokuvuvukala engaba khona ye-casein futhi bacabangele ukunciphisa noma ukuyeka ukuyisebenzisa ekudleni kwabo njengengxenye yendlela yokwelapha ephelele.
Ama-antibiotic enyameni nasebisini
Ukusetshenziswa kwama-antibiotic enyameni nasekukhiqizweni kobisi kuye kwaphakamisa ukukhathazeka maqondana nempilo yabantu. Ama-antibiotic avame ukusetshenziswa ekulimeni kwezilwane ukukhuthaza ukukhula nokuvimbela ukusabalala kwezifo phakathi kwezilwane ezihlala ezindaweni eziminyene. Kodwa-ke, lo mkhuba uholele ekuveleni kwamagciwane amelana nama-antibiotic, okungaba nemiphumela emibi empilweni yabantu. Uma sidla inyama noma imikhiqizo yobisi evela ezilwaneni eziphathwe ngama-antibiotic, singase sichayeke ngokungaqondile kula ma-bacteria amelana nawo. Lokhu kungafaka engcupheni ukusebenza kwama-antibiotic lapho siwadinga ukwelapha izifo futhi kungafaka isandla ekusabalaleni kwezinhlobo ezimelana nama-antibiotic. Ukuze kuncishiswe lezi zingozi, kubalulekile ukukhuthaza ukusetshenziswa kwama-antibiotic ngendlela efanele ekulimeni kwezilwane nokusekela izinketho eziphilayo noma ezingenawo ama-antibiotic lapho ukhetha inyama nemikhiqizo yobisi.
Ingozi eyengeziwe yesifo samathambo esibizwa ngokuthi i-rheumatoid arthritis
Ucwaningo olusanda kuvela lubonisa ukuxhumana okungenzeka phakathi kokusetshenziswa kwenyama nemikhiqizo yobisi kanye nengozi eyengeziwe ye-rheumatoid arthritis, isifo sokuzivikela komzimba esibonakala ngokuvuvukala kwamalunga okungapheli. Nakuba kudingeka izifundo ezengeziwe ukuze kutholakale ubudlelwano obuqondile bembangela, ubufakazi bokuqala bubonisa ukuthi izingxenye ezithile ezitholakala enyameni nasebisini, njengamafutha agcwele kanye namaprotheni athile, zingase zibe nomthelela ekuthuthukisweni noma ekwandeni kwezifo zokuzivikela komzimba. Ngaphezu kwalokho, ukuba khona kwama-hormone nezinye izithasiselo ezilwaneni ezikhuliswe ngendlela evamile, okuhlanganisa ama-hormone okukhula kanye nama-antibiotic, kungase kube nomthelela omkhulu ekubangeleni izifo zokuzivikela komzimba njenge-rheumatoid arthritis. Njengoba siqhubeka nokujulisa ukuqonda kwethu ngokuxhumana okuyinkimbinkimbi phakathi kokudla kanye nezimo zokuzivikela komzimba, ukwamukela ukudla okulinganiselayo nokuhlukahlukene okugcizelela ukudla okusekelwe ezitshalweni ngenkathi kunciphisa ukudla inyama nemikhiqizo yobisi kungaba yindlela ehlakaniphile kubantu abakhathazekile ngengozi yabo yokuthola i-rheumatoid arthritis.
Ukungabekezelelani i-lactose kanye nempilo yamathumbu
Ukungabekezelelani i-lactose kuyisifo esivamile sokugaya ukudla esibonakala ngokungakwazi komzimba ukugaya i-lactose ngokugcwele, ushukela otholakala ebisini nasemikhiqizweni yobisi. Abantu abanokungabekezelelani i-lactose abanayo i-enzyme i-lactase, ebangela ukuqhekeka kwe-lactose. Lokhu kungaholela ezimpawini ezahlukahlukene zesisu njengokuqunjelwa, uhudo, kanye nobuhlungu besisu ngemva kokudla ukudla okuqukethe i-lactose. Ngaphezu kokungakhululeki okungase kubangelwe, ukungabekezelelani i-lactose kungaba nemiphumela empilweni yamathumbu. Uma i-lactose ingagaywanga kahle, ingabila emathunjini, okuholela ekukhuleni ngokweqile kwamagciwane futhi okungenzeka kube nomthelela ekungalinganini kwe-microbiota yamathumbu. Lokhu kungalingani kungathinta impilo yokugaya ukudla iyonke futhi kungase kuholele kwezinye izinkinga ezihlobene namathumbu. Ukuphatha ukungabekezelelani i-lactose kuvame ukuhilela ukugwema noma ukunciphisa ukudla okuqukethe i-lactose, futhi manje kunezindlela eziningi ezingenayo i-lactose ezitholakalayo ezingasiza abantu ukuba balondoloze ukudla okulinganiselayo nokunempilo ngaphandle kokubeka impilo yamathumbu engcupheni.
Ezinye izindlela ezisekelwe ezitshalweni zeprotheyini
Ezinye izindlela ezisekelwe ezitshalweni esikhundleni samaprotheni ziya ngokuya zithandwa njengoba abantu abaningi bekhetha ukudla kwemifino noma kwe-vegan. Lezi ezinye izindlela zinikeza uhla lwemithombo yamaprotheni engaba nokudla okunempilo njengenyama nemikhiqizo yobisi. Imifino, njengobhontshisi, amalentili, nama-chickpeas, iyimithombo emihle kakhulu yamaprotheni futhi inikeza ne-fiber nezakhamzimba ezibalulekile. Ngaphezu kwalokho, i-tofu, i-tempeh, ne-seitan, ezenziwe nge-soy nokolweni, zinikeza inani elikhulu lamaprotheni futhi zingasetshenziswa njengezithasiselo ezihlukahlukene ezitsheni ezahlukahlukene. Ezinye izinketho ezisekelwe ezitshalweni zifaka phakathi i-quinoa, imbewu ye-hemp, imbewu ye-chia, namantongomane, angagcini nje ngokunikeza amaprotheni kodwa futhi aqukethe amafutha anempilo. Ukufaka lezi zindlela ezisekelwe ezitshalweni ekudleni kungasiza abantu ukuba bahlangabezane nezidingo zabo zamaprotheni ngenkathi behlukanisa ukudla kwabo futhi kungenzeka banciphise ingozi yezifo zokuzivikela komzimba ezihlobene nokusetshenziswa kwenyama nobisi.
Ukulawula ukudla kwakho
Uma kukhulunywa ngokulawula ukudla kwakho, kubalulekile ukuqaphela izinqumo ozenzayo kanye nomthelela ezingaba nawo empilweni yakho iyonke. Esinye isici esibalulekile ukugxila ekudleni ukudla okuhlukahlukene okugcwele izakhamzimba okunikeza amavithamini, amaminerali, kanye nama-antioxidants adingekayo ukusekela isimiso somzimba esiqinile. Lokhu kungafaka phakathi ukufaka izithelo eziningi, imifino, okusanhlamvu okuphelele, kanye nemithombo yamaprotheni engenamafutha ekudleni kwakho. Ngaphezu kwalokho, ukuqaphela ubukhulu besabelo nokuzijwayeza ukudla okunengqondo kungasiza ekuvimbeleni ukudla ngokweqile nokukhuthaza ukudla okunomsoco okulinganiselayo. Kuzuzisa futhi ukunciphisa ukusetshenziswa kokudla okucutshunguliwe nokunoshukela, njengoba kungabangela ukuvuvukala nezinkinga zempilo ezingaba khona. Ngokulawula ukudla kwakho nokwenza izinqumo eziqondile, ungasekela inhlalakahle yakho futhi mhlawumbe unciphise ingozi yezifo zokuzivikela komzimba.
Ekuphetheni, ubufakazi obuxhumanisa ukusetshenziswa kwenyama nobisi nezifo zokuzivikela komzimba buyanda. Nakuba kudingeka ucwaningo olwengeziwe ukuze kuqondwe ngokugcwele izindlela ezisetshenziswayo, kusobala ukuthi ukunciphisa noma ukususa imikhiqizo yezilwane ekudleni kwethu kungaba nomthelela omuhle empilweni yethu iyonke. Ngokwenza ukukhetha ukudla okunolwazi, singanciphisa ingozi yethu yokuthola izifo zokuzivikela komzimba futhi sithuthukise ikhwalithi yokuphila kwethu. Njengochwepheshe bezempilo, kubalulekile ukufundisa iziguli zethu ngezingozi ezingaba khona ezihlobene nokusetshenziswa kwenyama nobisi kanye nokukhuthaza ukudla okusekelwe ezitshalweni ukuze kube nempilo enhle.
Imininingo Evamile
Ingabe ukudla inyama nemikhiqizo yobisi kungandisa ingozi yokuthola izifo zokuzivikela komzimba?
Kunobufakazi obuthile obusikisela ukuthi ukudla inyama nemikhiqizo yobisi kungandisa ingozi yokuthola izifo zokuzivikela komzimba. Izifundo zibonise ukuthi ukudla okunemikhiqizo yezilwane eningi kanye nezithelo nemifino ephansi kungaholela ekungalingani kwamagciwane amathumbu kanye nokwanda kokungena kwamathumbu, okubili okuhlotshaniswa nezifo zokuzivikela komzimba. Ngaphezu kwalokho, izingxenye ezithile ezitholakala enyameni nasebisini, njengamafutha agcwele kanye namaprotheni athile, ziye zahlotshaniswa nokuvuvukala kanye nokungasebenzi kahle kwesistimu yokuzivikela komzimba. Kodwa-ke, kudingeka ucwaningo olwengeziwe ukuze kuqondwe ngokugcwele ubudlelwano phakathi kokudla nezifo zokuzivikela komzimba. Kubalulekile ukuqaphela ukuthi izici zomuntu ngamunye kanye namaphethini okudla aphelele adlala indima engcupheni yesifo.
Yiziphi izindlela ezingaba khona lapho inyama nemikhiqizo yobisi zingase zibangele izifo zokuzivikela komzimba?
Inyama nemikhiqizo yobisi kuye kwaphakanyiswa ukuthi ibangela izifo zokuzivikela komzimba ngezindlela ezahlukene. Enye indlela engaba khona ukulingisa ama-molecule, lapho amaprotheni athile kule mikhiqizo efana namaprotheni emzimbeni, okuholela ekudidekeni kwesistimu yokuzivikela komzimba kanye nokuhlasela izicubu ezizimele. Enye indlela ukukhuthaza i-dysbiosis yamathumbu, njengoba imikhiqizo esekelwe ezilwaneni ingashintsha i-microbiome yamathumbu, okuholela ekuphenduleni okungalingani kwamasosha omzimba. Ngaphezu kwalokho, inyama nobisi kungase kube nezinto ezibangela ukuvuvukala njengamafutha agcwele kanye nemikhiqizo yokuphela kwe-glycation ethuthukisiwe, okungakhulisa ukuvuvukala kanye nezimpendulo zokuzivikela komzimba. Kodwa-ke, kudingeka ucwaningo olwengeziwe ukuze kuqondwe ngokugcwele izindlela ezithile ezihilelekile kulezi zinhlangano.
Ingabe kunezinhlobo ezithile zenyama noma imikhiqizo yobisi okungenzeka kakhulu ukuthi zibangele izifo zokuzivikela komzimba?
Akukho hlobo oluthile lwenyama noma umkhiqizo wobisi olwaziwa ngokubangela izifo zokuzivikela komzimba kuwo wonke umuntu. Kodwa-ke, abantu abathile bangase babe nokuzwela noma ukungabekezeleli amaprotheni athile atholakala kule mikhiqizo, njenge-gluten kukolweni noma i-casein kubisi, okungakhulisa izimpawu zokuzivikela komzimba. Kubalulekile ukuthi abantu abanezifo zokuzivikela komzimba basebenzisane nochwepheshe bezempilo ukuze bathole noma yiziphi izimbangela noma ukuzwela okungenzeka ukuthi banazo futhi benze izinqumo zokudla ezenzelwe bona ngokusekelwe ezidingweni zabo kanye nokusabela kwabo.
I-microbiome yamathumbu idlala kanjani indima ebudlelwaneni phakathi kwenyama, ubisi, kanye nezifo ezibangelwa ukuzivikela komzimba?
I-gut microbiome idlala indima ebalulekile ebudlelwaneni phakathi kwenyama, ubisi, kanye nezifo zokuzivikela komzimba. Ucwaningo lubonisa ukuthi ukudla okunemikhiqizo eminingi yezilwane, ikakhulukazi inyama ebomvu necutshungulwe, kungaholela ekungalinganini kokwakheka kwe-gut microbiota. Lokhu kungasebenzi kahle komzimba kungabangela ukwanda kokungena kwamathumbu kanye nokuvuvukala okungapheli, okuhambisana nokuthuthukiswa nokuqhubeka kwezifo zokuzivikela komzimba. Ngakolunye uhlangothi, ukudla okusekelwe ezitshalweni okucebile nge-fiber kanye nezakhamzimba ezitholakala ezitshalweni kukhuthaza i-gut microbiome ehlukahlukene futhi enenzuzo, okungenzeka kunciphise ingozi yezifo zokuzivikela komzimba. Kodwa-ke, kudingeka ucwaningo olwengeziwe ukuze kuqondwe ngokugcwele ukusebenzisana okuyinkimbinkimbi phakathi kokudla, i-gut microbiota, kanye nezifo zokuzivikela komzimba.
Ingabe zikhona ezinye izindlela zokudla ezingasiza ekunciphiseni ingozi yezifo ezibangelwa ukuzivikela komzimba ezihlobene nokusetshenziswa kwenyama nobisi?
Yebo, kunezindlela zokudla ezihlukile ezingasiza ekunciphiseni ingozi yezifo zokuzivikela komzimba ezihlobene nokusetshenziswa kwenyama nobisi. Enye indlela ukulandela ukudla okusekelwe ezitshalweni, okususa noma kunciphisa kakhulu ukusetshenziswa kwemikhiqizo yezilwane. Ukudla okusekelwe ezitshalweni kuye kwahlotshaniswa nengozi ephansi yezifo zokuzivikela komzimba ngenxa yokudla kakhulu ama-antioxidants, i-fiber, kanye namakhemikhali alwa nokuvuvukala. Ezinye izindlela ezihlukile zifaka phakathi ukuqeda noma ukunciphisa ukudla okuthile okubangela izifo, njengemifino ye-gluten noma ye-nightshade, okuye kwahlotshaniswa nokusabela kokuzivikela komzimba kwabanye abantu. Kubalulekile ukuqaphela ukuthi ukubonisana nochwepheshe wezempilo noma isazi sokudla esibhalisiwe kuyanconywa ukuqinisekisa indlela elinganiselayo neyomuntu ngamunye.
