Ukuthandwa okukhulayo kokudla okususelwa kwizitshalo kubuye kwenziwe kabusha imibono ngokudla okunempilo, impilo, kanye nomsebenzi wezemvelo. Kugxile ekudleni okunempilo okunobunzima njengezithelo, imifino, okusanhlamvu okuphelele, ama-legumes, amantongomane, namantongomane nembewu, le ndlela yokuphila inikezela ngengcebo yezinzuzo ezisekelwa ucwaningo lwesayensi oluqine. Ngokwehlisa ingozi yezifo ezingamahlalakhona ezinjengesifo senhliziyo kanye nesifo sikashukela ukusiza ukuphathwa kwesisindo kanye nokunciphisa ukuvuvukala, ukudla okususelwa kwizitshalo kufakazela ukuthi inyama ayidingekile yokuthola umsoco ophelele. Ngemithombo ebanzi yamaprotheni kanye nezakhi zomzimba ezibalulekile zitholakala kalula ezitshalweni, le ndlela ingenakuthi hhayi kuphela inhlala-kahle yomuntu kodwa futhi futhi nomhlaba oqhubekayo futhi onesihawu. Hlola ukuthi ukushintshela ekujuleni kokugxila kokutshala izitshalo kungaguqula impilo yakho ngenkathi unikela ngekusasa lePlanethi
Eminyakeni yamuva nje, kuye kwaba nomnyakazo okhulayo obheke ekudleni okusekelwe ezitshalweni, njengoba abantu abaningi ngokwengeziwe bekhetha ukuyeka inyama neminye imikhiqizo yezilwane bekhetha ukudla okugxile ezithelweni, imifino, okusanhlamvu, nemifino. Nakuba abanye bengase babheke lokhu njengokuthambekela noma imfashini, iqiniso liwukuthi ukudla okusekelwe ezitshalweni sekungamakhulu eminyaka kukhona, futhi emasikweni amaningi, kuyinto evamile. Kodwa-ke, ngaphandle nje kokuba ukukhetha kwamasiko, kunezinzuzo eziningi zezempilo ezihlobene nokudla okusekelwe ezitshalweni. Eqinisweni, kunobufakazi obukhulayo obubonisa ukuthi inyama ayidingekile ekudleni komuntu nokuthi ukudla okusekelwe ezitshalweni kunganikeza zonke izakhamzimba ezibalulekile ezidingekayo ukuze ube nempilo enhle. Kulesi sihloko, sizohlola izinzuzo eziningi zezempilo zokudla okusekelwe ezitshalweni nokuthi kungani inyama ingase ingabalulekile ekudleni komuntu njengoba sasike sacabanga. Kusukela ekuthuthukisweni kwempilo yenhliziyo kuya ekuncishisweni kwengozi yezifo ezingelapheki, sizohlola isayensi ngemuva kwezinzuzo zokudla okusekelwe ezitshalweni nokuthi kungani kungase kube ukhiye wokuzuza impilo ephezulu nokuphila kahle.
Izidlo ezisekelwe ezitshalweni zithuthukisa impilo yonke.
Ucwaningo oluningi lwesayensi luye lwabonisa ngokungaguquki ukuthi ukwamukela ukudla okusekelwe ezitshalweni kungathuthukisa kakhulu impilo yonke. Ucwaningo luye lwabonisa ukuthi abantu abalandela ukudla okusekelwe ezitshalweni bavame ukuba nezingozi eziphansi zezifo ezingamahlalakhona njengesifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2, kanye nezinhlobo ezithile zomdlavuza. Lokhu kubangelwa ikakhulukazi amazinga aphezulu e-fiber, ama-antioxidants, nama-phytochemicals atholakala ekudleni okusekelwe ezitshalweni. Ukwengeza, ukudla okusekelwe ezitshalweni ngokuvamile kuphansi kumafutha agcwele kanye ne-cholesterol, okungase kunciphise ingozi yezifo zenhliziyo. Ngaphezu kwalokho, ukuchichima kwamavithamini, amaminerali, kanye nezakhi ezibalulekile ezitholakala ekudleni okusekelwe ezitshalweni kungakhuthaza amasosha omzimba aqinile, kuthuthukise ukugaya, futhi kusekele ukuphathwa kwesisindo esinempilo. Ngokugxila ekufakeni izithelo eziningi, imifino, okusanhlamvu okuphelele, okusanhlamvu, namantongomane ekudleni kwethu, singathola izinzuzo eziningi zezempilo ezinikezwa indlela yokuphila esekelwe ezitshalweni.
Ingozi ephansi yezifo ezingapheli.
Enye inzuzo ebalulekile yezempilo yokwamukela ukudla okusekelwe ezitshalweni ingozi ephansi yezifo ezingelapheki. Ucwaningo oluningi lubonise ukuthi abantu abalandela ukudla okusekelwe ezitshalweni banamathuba anciphile okuba nezimo ezifana nomfutho wegazi ophakeme, ukukhuluphala, kanye nezinhlobo ezithile zomdlavuza. Lokhu kungabangelwa yimvelo enomsoco yokudla okusekelwe ezitshalweni, okunikeza amavithamini abalulekile, amaminerali, nama-antioxidants asekela impilo nempilo yonke. Ukwengeza, ukudla okusekelwe ezitshalweni ngokuvamile kuphansi kwamafutha agcwele kanye ne-cholesterol, okuyizinto ezaziwa njengengozi yesifo senhliziyo. Ngokwenza ukudla okusekelwe ezitshalweni kube yisisekelo sokudla kwethu, singanciphisa ngokuqhubekayo ingozi yezifo ezingelapheki futhi sikhuthaze impilo yesikhathi eside.
Amaprotheni anele avela emithonjeni yezitshalo.
Uma kuziwa ekutholeni amaprotheni anele, imithombo yezitshalo inganikeza okunye okubalulekile nokunomsoco emikhiqizweni yezilwane. Imifino, njengobhontshisi, udali, nophizi, iyimithombo emihle kakhulu yamaprotheni futhi inikeza inzuzo yokuba ne-fiber ephezulu, ebalulekile ekugcineni isimiso sokugaya ukudla esinempilo. Amantongomane nembewu, njengama-alimondi, imbewu ye-chia, nembewu ye-hemp, kungomunye umthombo wamaprotheni osekelwe esitshalweni obalulekile, onganikeli kuphela amaprotheni kodwa futhi namafutha anempilo nama-micronutrients. Ukwengeza, okusanhlamvu okuphelele njenge-quinoa nerayisi elinsundu nakho kuqukethe inani elifanele lamaprotheni, okwenza kube isengezo esihle ekudleni okusekelwe ezitshalweni okulinganiselayo. Ngokuhlanganisa izinhlobonhlobo zale mithombo yamaprotheni asekelwe ezitshalweni ekudleni kwethu, singaqinisekisa ukuthi sihlangabezana nezidingo zethu zansuku zonke zamaprotheni ngaphandle kokuthembela emikhiqizweni yezilwane kuphela. Ngaphezu kwalokho, amaprotheni asekelwe ezitshalweni ngokuvamile eza ngaphandle kwamafutha agcwele agcwele kanye ne-cholesterol etholakala kumaprotheni asekelwe ezilwaneni, okunomthelela empilweni engcono yenhliziyo kanye nenhlalakahle jikelele.
Izidlo ezisekelwe ezitshalweni zinciphisa ukuvuvukala.
Ucwaningo oluningi luye lwabonisa ukuthi ukulandela ukudla okusekelwe ezitshalweni kungasiza ekunciphiseni ukuvuvukala emzimbeni. Ukuvuvukala kuwukusabela okungokwemvelo ekulimaleni noma ekuthelelekeni, kodwa ukuvuvukala okungapheli kuye kwaxhunyaniswa nezindaba ezihlukahlukene zezempilo, okuhlanganisa nesifo senhliziyo, isifo sikashukela, nezinhlobo ezithile zomdlavuza. Izidlo ezisekelwe ezitshalweni, ezicebile izithelo, imifino, okusanhlamvu okuphelele, okusanhlamvu, namantongomane, kuningi kumakhemikhali alwa nokuvuvukala, njengama-antioxidants nama-phytochemicals. Lezi zinhlanganisela zisebenza ndawonye ukulwa nokuvuvukala futhi zikhuthaze impilo yonke kanye nokuphila kahle. Ngokwamukela ukudla okusekelwe ezitshalweni, abantu banganciphisa ngokuqhubekayo ingozi yabo yokuvuvukala okungapheli kanye nezinkinga zempilo ezihambisana nakho.
Igcwele amavithamini namaminerali abalulekile.
Ukudla okusekelwe ezitshalweni akuzuzisi nje kuphela ekwehliseni ukuvuvukala kodwa futhi kuphezulu ngamavithamini namaminerali abalulekile. Izithelo nemifino, okwakha isisekelo sokudla okusekelwe ezitshalweni, kuyimithombo ecebile yamavithamini afana novithamini C, uvithamini A, novithamini K. La mavithamini anendima ebalulekile ekusekeleni isimiso somzimba sokuzivikela ezifweni, ekuthuthukiseni umbono onempilo nokusiza egazini. ukujiya. Ukwengeza, ukudla okusekelwe ezitshalweni kunikeza inala yamaminerali afana ne-potassium, i-magnesium, ne-calcium, ebalulekile ekugcineni amathambo enempilo, ukulawula umfutho wegazi, nokusekela ukusebenza kwemisipha. Ngokufaka izinhlobonhlobo zokudla okusekelwe ezitshalweni ekudleni kwakho, ungaqinisekisa ukuthi uthola imisoco edingekayo ukuze ube nempilo enhle nokuphila kahle.
Yehlisa i-cholesterol nomfutho wegazi.
Ngaphezu kwezinzuzo eziningi zokudla okunomsoco, ukwamukela ukudla okusekelwe ezitshalweni kuboniswe ukuthi kunomthelela omuhle ekwehliseni amazinga e-cholesterol nokunciphisa umfutho wegazi. Ukudla okusekelwe ezitshalweni, njengezithelo, imifino, okusanhlamvu, nemidumba, ngokwemvelo aphansi kwamafutha agcwele kanye ne-cholesterol. Lezi zingxenye zokudla, kanye nokuqukethwe kwazo okuphezulu kwe-fiber, zisiza ukulawula amazinga e-cholesterol ngokunciphisa ukumuncwa kwe-cholesterol yokudla kanye nokukhuthaza ukuchithwa kwe-cholesterol emzimbeni. Ngaphezu kwalokho, inala yokudla okune-potassium ekudleni okusekelwe ezitshalweni kungaba nomthelela ekwehliseni umfutho wegazi. I-Potassium isiza ukuphumula imithambo yegazi, ivumela ukugeleza kwegazi kalula futhi inciphise ukucindezelwa kwesistimu yenhliziyo. Ngokwamukela indlela yokuphila esekelwe ezitshalweni, abantu ngabanye bangenza intuthuko enkulu kumaphrofayili abo e-cholesterol namazinga omfutho wegazi, ekugcineni banciphise ingozi yesifo senhliziyo futhi bakhuthaze impilo yonke yenhliziyo nemithambo yegazi.
Esimeme imvelo.
Ukwamukelwa kokudla okusekelwe ezitshalweni akunikezeli nje inqwaba yezinzuzo zezempilo kodwa futhi kuveza isisombululo esimeme sendawo ezungezile. Ukukhiqizwa kwenyama nemikhiqizo yezilwane kuye kwaxhunyaniswa nemithelela ebalulekile yendawo ezungezile, okuhlanganisa ukugawulwa kwamahlathi, ukungcoliswa kwamanzi, kanye nokukhishwa kwesisi esingcolisa umoya. Ngokuphambene, ukudla okusekelwe ezitshalweni kudinga imithombo yemvelo embalwa futhi kukhiqize ukukhishwa okuncane. Ngokunciphisa ukusetshenziswa kwemikhiqizo yezilwane kanye nokuhlanganisa ezinye izindlela ezisekelwe ezitshalweni ekudleni kwethu, singaba neqhaza ekulondolozweni kwezindawo zemvelo, ukonga imithombo yamanzi, futhi sinciphise ukushintsha kwesimo sezulu. Ukwamukela indlela esimeme ekukhetheni kwethu ukudla akuzuzisi nje kuphela empilweni yethu kodwa nasenhlalakahleni yeplanethi yethu nezizukulwane ezizayo.
Izidlo ezisekelwe ezitshalweni zisekela ukulahlekelwa isisindo.
Ucwaningo oluningi luye lwagqamisa ukusebenza kahle kokudla okusekelwe ezitshalweni ekukhuthazeni ukwehla kwesisindo. Ngokugxila ekudleni okutshalwe okuphelele, okungacutshungulwanga okufana nezithelo, imifino, okusanhlamvu okuphelele, okusanhlamvu, namantongomane, abantu ngabanye bangakwazi ukufeza izinhloso zabo zokulahlekelwa isisindo kuyilapho bondla imizimba yabo ngezakhi ezibalulekile. Ukudla okusekelwe ezitshalweni ngokuvamile kunamakhalori aphansi kanye ne-fiber ephezulu, engasiza ukudala umuzwa wokusutha futhi uvimbele ukudla ngokweqile. Ukwengeza, ukudla okusekelwe ezitshalweni kuvame ukucebile kuma-antioxidants nama-phytochemicals, okuye kwaxhunyaniswa nokuthuthukiswa kwemetabolism nokunciphisa ukuvuvukala, kokubili okudlala indima ebalulekile ekulawuleni isisindo. Ngaphezu kwalokho, ukudla okusekelwe ezitshalweni kuye kwahlotshaniswa ne-low body mass index (BMI) kanye nengozi encishisiwe yezifo ezihlobene nokukhuluphala njengesifo senhliziyo kanye nesifo sikashukela sohlobo lwe-2. Ngokwamukela ukudla okusekelwe ezitshalweni, abantu ngabanye abakwazi ukufeza imigomo yabo yokulahlekelwa isisindo kuphela kodwa futhi bathuthukise impilo yabo yonke kanye nokuphila kahle.
Ukusetshenziswa kwenyama okuhlobene nezifo.
Ukusetshenziswa kwenyama kuye kwaxhunyaniswa nezifo ezihlukahlukene nezimo zezempilo. Ucwaningo luye lwabonisa ukuthi ukudla okunenyama ebomvu negayiwe kuhlotshaniswa nengozi eyengeziwe yokuba nesifo senhliziyo nemithambo yegazi, izinhlobo ezithile zomdlavuza, nezimo ezingapheli ezifana nesifo sikashukela nokukhuluphala. Ukudla ngokweqile kwamafutha agcwele kanye ne-cholesterol etholakala emikhiqizweni yenyama kungaba nomthelela ekwakhekeni kwe-plaque emithanjeni futhi kwandise ingozi yesifo senhliziyo. Ukwengeza, inqubo yokupheka inyama, ikakhulukazi emazingeni okushisa aphezulu, ingakhiqiza izinhlanganisela eziyingozi njenge-heterocyclic amines nama-polycyclic aromatics hydrocarbons, ahlotshaniswe nengozi ephakeme yomdlavuza. Ngokunciphisa noma ukuqeda ukusetshenziswa kwenyama kanye nokusebenzisa ukudla okusekelwe ezitshalweni, abantu banganciphisa kakhulu ingozi yokuba nalezi zifo futhi bathuthukise impilo yabo yonke nokuphila isikhathi eside.
Cabangela impilo yakho ngesitshalo.
Ukwamukelwa kokudla okusekelwe ezitshalweni kunganikeza izinzuzo eziningi zezempilo kubantu ngabanye. Ukusebenzisa ukudla okunothe ngokudla okusekelwe ezitshalweni njengezithelo, imifino, okusanhlamvu, okusanhlamvu, namantongomane kunganikeza izakhi ezibalulekile, amavithamini, namaminerali adingekayo ukuze ube nempilo enhle. Ukudla okusekelwe ezitshalweni ngokuvamile kuphansi kumafutha agcwele kanye ne-cholesterol, evame ukutholakala emikhiqizweni yezilwane. Lokhu kungasiza ukunciphisa ingozi yezifo zenhliziyo nokugcina amazinga e-cholesterol enempilo. Ngaphezu kwalokho, ukudla okusekelwe ezitshalweni kuvame ukuba ne-fiber ephezulu, esiza ekugayeni ukudla, kuthuthukise ukusutha, futhi kungasiza ekulawuleni isisindo. Ukwengeza, ukudla okusekelwe ezitshalweni kuye kwahlotshaniswa nengozi ephansi yezinhlobo ezithile zomdlavuza, njengoba ngokuvamile zicebile kuma-antioxidants nama-phytochemicals, okuye kwaboniswa ukuthi kunezindawo zokulwa nomdlavuza. Ngokucabangela ukudla okusekelwe ezitshalweni, abantu ngabanye bangathuthukisa impilo yabo yonke kanye nokuphila kahle kuyilapho bejabulela izinhlobonhlobo zokudla okumnandi nokunomsoco.
Sengiphetha, izinzuzo zokudla okusekelwe ezitshalweni ziningi futhi ziye zafakazelwa ngokwesayensi. Ukusuka ekwehliseni ubungozi bezifo ezingamahlalakhona kuye ekukhuthazeni isisindo esinempilo kanye nokwenza ngcono impilo yonke, kuyacaca ukuthi ukudla okusekelwe ezitshalweni kubalulekile ekudleni komuntu. Nakuba abanye bengase baphikise ngokuthi inyama iyadingeka ukuze udle ukudla okuphelele, ubufakazi bubonisa ukuthi ukudla okulungiselelwe kahle okusekelwe ezitshalweni kunganikeza zonke izakhamzimba ezibalulekile ezidingekayo ekuphileni okunempilo. Ngokufaka ukudla okuningi okusekelwe ezitshalweni ekudleni kwethu, asikwazi ukuzuzisa impilo yethu kuphela, kodwa futhi sibambe iqhaza ezweni elizinzile nelinozwelo. Njengoba abantu abaningi ngokwengeziwe beshintshela endleleni yokuphila esekelwe ezitshalweni, kuyacaca ukuthi lo mkhuba ulapha ukuze uhlale ukuze kuthuthukiswe impilo yethu kanye neplanethi.
FAQ
Yiziphi ezinye zezinzuzo zezempilo ezihlobene nokulandela ukudla okusekelwe ezitshalweni?
Ukulandela ukudla okusekelwe ezitshalweni kunganikeza izinzuzo eziningi zezempilo. Inothile nge-fiber, amavithamini, namaminerali, angasiza ukuthuthukisa ukugaya, ukusekela isimiso somzimba sokuzivikela ezifweni esinempilo, nokunciphisa ingozi yezifo ezingapheli. Ukudla okusekelwe ezitshalweni ngokuvamile kuphansi kumafutha agcwele kanye ne-cholesterol, okunganciphisa ingozi yesifo senhliziyo futhi kuthuthukise impilo yenhliziyo nemithambo yegazi. Futhi bavame ukuba phezulu kuma-antioxidants, angavikela emonakalweni wamangqamuzana futhi anciphise ingozi yomdlavuza othile. Ukwengeza, ukudla okusekelwe ezitshalweni kungaholela ekwehleni kwesisindo kanye nenhlalakahle jikelele ethuthukisiwe ngenxa yokugxila ekudleni okuphelele, okunomsoco.
Ingabe ukudla okusekelwe ezitshalweni kunganikeza zonke izakhamzimba ezidingekayo ukuze uthole umsoco ophelele womuntu?
Yebo, ukudla okusekelwe ezitshalweni kunganikeza zonke izakhamzimba ezidingekayo ukuze uthole umsoco ophelele womuntu. Ukudla okulungiselelwe kahle okusekelwe ezitshalweni kungaba okucebile ngezakhi ezibalulekile ezifana namavithamini, amaminerali, i-fiber, nama-antioxidants. Ukudla kwezitshalo njengezithelo, imifino, okusanhlamvu okuphelele, okusanhlamvu, amantongomane, nembewu kunganikeza amaprotheni amaningi, amafutha anempilo, ama-carbohydrate, amavithamini (okuhlanganisa ne-B12 uma eqinisiwe), namaminerali (okuhlanganisa insimbi, i-calcium, ne-zinc). Kodwa-ke, kubalulekile ukuthi labo abalandela ukudla okusekelwe ezitshalweni baqinisekise ukuthi badla ukudla okunhlobonhlobo futhi bahlangabezana nezidingo zabo zomsoco ukuze baqinisekise umsoco ophelele. Ukubonisana nochwepheshe wezokudla obhalisiwe kungasiza ekuhleleni ukudla okulingana nezitshalo.
Ukudla okusekelwe ezitshalweni kunomthelela kanjani ekunciphiseni ingozi yezifo ezingapheli njengesifo senhliziyo nesifo sikashukela?
Ukudla okusekelwe ezitshalweni kungaba nomthelela ekunciphiseni ingozi yezifo ezingapheli njengesifo senhliziyo nesifo sikashukela ngenxa yezizathu eziningana. Okokuqala, ukudla okusekelwe ezitshalweni ngokuvamile kuphansi kwamafutha agcwele kanye ne-cholesterol, okwaziwayo ukuthi kunesandla esifweni senhliziyo. Okwesibili, ziphezulu ku-fiber, ama-antioxidants, nezinye izakhi eziwusizo ezingasiza ekunciphiseni ukuvuvukala nokucindezeleka okwenziwe nge-oxidative, okuyizinto eziyingozi ezifweni ezingapheli. Ukwengeza, ukudla okusekelwe ezitshalweni kuvame ukuholela esisindweni esinempilo nokuthuthukisa ukuzwela kwe-insulin, kunciphisa ingozi yesifo sikashukela. Okokugcina, bakhuthaza ukusetshenziswa kokudla okuphelele, ngokuvamile okunempilo futhi okuqukethe izakhi eziningi ezisekela impilo yonke.
Yimiphi eminye imibono eyiphutha evamile mayelana nenyama edingekayo ukuze idle amaprotheni, futhi le mibono eyiphutha ingaxazululwa kanjani?
Umbono oyiphutha ovamile ukuthi inyama ukuphela komthombo wamaprotheni, kuyilapho empeleni, kunemithombo eminingi yamaprotheni esekelwe ezitshalweni njengemifino, i-tofu, i-tempeh, ne-quinoa. Ukuphikisa lo mbono oyiphutha, kubalulekile ukufundisa abantu ngezinhlobonhlobo zezinketho ezitholakala ezitshalweni zamaprotheni. Ukwengeza, kubalulekile ukugqamisa izibonelo zabasubathi nabakhi bomzimba abalandela ukudla kwemifino noma i-vegan futhi baqhubeke bedla amaprotheni aphelele. Ngaphezu kwalokho, ukwabelana ngezifundo zesayensi ezibonisa izinzuzo zezempilo zamaprotheni asekelwe ezitshalweni kungasiza ekuqedeni inganekwane yokuthi inyama iyadingeka ukuze kutholakale amaprotheni.
Ingabe zikhona izinkinga ezingase zibe khona noma izinselele okufanele uzicabangele lapho ushintshela ekudleni okusekelwe ezitshalweni, futhi zinganqotshwa kanjani?
Ukushintshela ekudleni okusekelwe ezitshalweni kungaba nezinkinga ezingase zibe khona noma izinselele. Umuntu angase abhekane nobunzima ekutholeni imisoco ethile efana ne-vitamin B12 ne-iron, njengoba itholakala ngokuyinhloko emikhiqizweni yezilwane. Kodwa-ke, lezi zinganqotshwa ngokuhlanganisa ukudla okuqinile noma ukuthatha izithasiselo. Enye inselele kungaba ukulungisa izindlela zokupheka ezintsha nama-flavour. Kubalulekile ukuzama izindlela zokupheka ezehlukene zezitshalo futhi uhlole izithako ezintsha ukuze wenze ushintsho lube lula. Ukwengeza, izingcindezi zomphakathi kanye nokuntuleka kokusekelwa kubangani noma umndeni kungaba inselele, kodwa ukufuna imiphakathi enomqondo ofanayo noma ukuthola izinsiza eziku-inthanethi kunganikeza ukwesekwa okudingekayo nesiqondiso.
