Eminyakeni yamuva nje, kuye kwaba nesithakazelo esikhulayo ekudleni okusekelwe ezitshalweni, futhi ngesizathu esihle. Akukona nje kuphela ukuthi ukusetshenziswa kwezithelo, imifino, okusanhlamvu, nemidumba kuhambisana nezimiso zokuziphatha nezemvelo, kodwa futhi kunezinzuzo eziningi zezempilo. Phakathi kolwazi oluningi oluphikisanayo mayelana nokudla okunomsoco, kubalulekile ukuqonda ubufakazi besayensi mayelana nezinzuzo zokudla okusekelwe ezitshalweni nokuthi kungani inyama ingadingeki ekudleni komuntu. Naphezu kwezinkambiso zamasiko nezenhlalo eziye zadumisa ukusetshenziswa kwemikhiqizo yezilwane, ucwaningo luye lwabonisa ukuthi ukudla okusekelwe esitshalweni okuhlelwe kahle kunganikeza zonke izakhi ezidingekayo ukuze kube nempilo engcono futhi kungavimbela ngisho nokuhlehlisa izifo ezingapheli. Lesi sihloko sizodingida uxhaxha lwezinzuzo zezempilo eziza nokwamukela ukudla okusekelwe ezitshalweni, sisuse imibono eyiphutha mayelana nesidingo senyama ekudleni komuntu, futhi sikunikeze amathiphu asebenzayo okufaka ukudla okwengeziwe okusekelwe ezitshalweni ekudleni kwakho. Njengoba sihlola ubufakazi, kuzocaca ukuthi ukudla okusekelwe ezitshalweni akukona nje kuphela ukukhetha okunozwela nokuqhubekayo kodwa futhi kuyisinyathelo esibalulekile ekuzuzeni impilo engcono.
Amasosha omzimba aqinile ngokudla okusekelwe ezitshalweni.
Ucwaningo luye lwabonisa ukuthi ukwamukela ukudla okusekelwe ezitshalweni kungaba nomthelela omkhulu ekuqiniseni amasosha omzimba. Ukudla okusekelwe ezitshalweni, njengezithelo, imifino, okusanhlamvu, okusanhlamvu, okusanhlamvu namantongomane, kunothile ngamavithamini abalulekile, amaminerali, nama-antioxidants adlala indima ebalulekile ekusekeleni isimiso somzimba sokuzivikela ezifweni. Lezi zakhi zisiza ukuthuthukisa ukukhiqizwa nokusebenza kwamangqamuzana omzimba omzimba, ukulawula ukuvuvukala, nokukhuthaza ukusebenza komzimba wonke. Ukwengeza, ukudla okusekelwe ezitshalweni ngokuvamile kuphansi kumafutha agcwele kanye ne-cholesterol, okuye kwahlotshaniswa nemiphumela emibi empilweni yokuzivikela komzimba. Ngokuhlanganisa ukudla okuhlukahlukene okusekelwe ezitshalweni ekudleni kwethu kwansuku zonke, singanikeza imizimba yethu imisoco edingekayo ukuze siqinise izivikeli mzimba zethu futhi sigcine impilo engcono.
Ukunciphisa ingozi yezifo ezingapheli.
Ukudla okusekelwe ezitshalweni nakho kuye kwaxhunyaniswa nengozi encishisiwe yezifo ezingelapheki. Ucwaningo oluningi lubonise ukuthi abantu abadla kakhulu ukudla okusekelwe ezitshalweni banamazinga aphansi ezimo ezifana nesifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2, umfutho wegazi ophakeme, kanye nezinhlobo ezithile zomdlavuza. Lokhu kungabangelwa izici ezimbalwa. Okokuqala, ukudla okusekelwe ezitshalweni ngokuvamile kuphansi kumafutha agcwele kanye ne-cholesterol, okuyizici ezaziwayo zengozi yesifo senhliziyo. Okwesibili, ukuchichima kwe-fiber ekhona ekudleni okusekelwe ezitshalweni kungasiza ukulawula amazinga kashukela egazini futhi kuthuthukise ukuzwela kwe-insulin, kunciphise ingozi yokuba nesifo sikashukela sohlobo 2. Ngaphezu kwalokho, amazinga aphezulu ama-antioxidants kanye nama-phytochemicals ekudleni okusekelwe ezitshalweni aboniswe ukuthi anemiphumela yokuzivikela ezinhlotsheni ezihlukahlukene zomdlavuza. Ngokwamukela ukudla okusekelwe ezitshalweni, abantu ngabanye banganciphisa kakhulu ingozi yokuba nezifo ezingelapheki futhi bakhuthaze impilo nempilo yesikhathi eside.
Ukuthuthukisa ukugaya kanye nempilo yamathumbu.
Enye inzuzo ebalulekile yokwamukela ukudla okusekelwe ezitshalweni amandla okuthuthukisa ukugaya kanye nempilo yamathumbu. Ukudla okusekelwe ezitshalweni, ikakhulukazi izithelo, imifino, okusanhlamvu, nemidumba, kunothile nge-fiber yokudla, edlala indima ebalulekile ekugcineni isimiso sokugaya ukudla esinempilo. I-fiber isiza ekukhuthazeni ukunyakaza kwamathumbu okuvamile, ukuvimbela ukuqunjelwa, nokunciphisa ingozi yokuthuthukisa ukuphazamiseka kwamathumbu okufana ne-diverticulosis kanye nama-hemorrhoids. Ukwengeza, ukusetshenziswa kokudla okusekelwe ezitshalweni kunikeza ama-prebiotics, okuyimicu engagayeki esebenza njengophethiloli wamagciwane azuzisa amathumbu. Lawa mabhaktheriya, aziwa ngokuthi ama-probiotics, asiza ukugcina i-microbiome ye-gut elinganiselayo, ebalulekile ekugayeni ukudla okulungile nokumuncwa kwezakhi. Ngokuhlanganisa ukudla okuhlukahlukene okusekelwe ezitshalweni ekudleni komuntu, abantu ngabanye bangakwazi ukusekela indawo enempilo yamathumbu futhi bathole izinzuzo zokugayeka kokudla okuthuthukisiwe kanye nempilo yamathumbu isiyonke.
Ingozi ephansi yesifo senhliziyo.
Ukudla okusekelwe ezitshalweni bekulokhu kuxhunyaniswa nengozi ephansi yesifo senhliziyo, okwenza kube ukukhetha okuphoqelekile kubantu abafuna ukubeka phambili impilo yenhliziyo nemithambo yegazi. Ucwaningo lubonisa ukuthi ukudla okusekelwe ezitshalweni, okucebile ngezithelo, imifino, okusanhlamvu, okusanhlamvu okusanhlamvu, namantongomane, kungasiza ekunciphiseni izici eziyingozi ezihlobene nesifo senhliziyo, njengomfutho wegazi ophakeme, amazinga aphezulu e-cholesterol, nokukhuluphala. Lokhu kudla kuphansi ngokwemvelo emafutheni agcwele kanye ne-cholesterol, kuyilapho kuphezulu ezakhiweni ezinempilo yenhliziyo njenge-fiber, ama-antioxidants, nama-phytochemicals. Ngokugxila ekukhetheni okusekelwe ezitshalweni kanye nokunciphisa noma ukuqeda ukusetshenziswa kwenyama, abantu ngabanye bangakhuthaza iphrofayili ye-lipid enempilo, banciphise ukuvuvukala, futhi bathuthukise ukusebenza kwenhliziyo yonke. Ukushintshela ekudleni okusekelwe ezitshalweni kungaba yisu elisebenzayo ekwehliseni ingozi yesifo senhliziyo kanye nokukhuthaza impilo yenhliziyo nemithambo yegazi yesikhathi eside.
Amandla anda nobungqabavu.
Enye inzuzo ebalulekile yokwamukela ukudla okusekelwe ezitshalweni amandla okwandisa amandla nobungqabavu. Abantu abaningi abashintshela endleleni yokuphila esekelwe esitshalweni babika ukuthi bazizwa benamandla kakhulu usuku lonke, behlangabezana nokuphahlazeka okumbalwa kwamandla kanye nomuzwa wenhlalakahle othuthukisiwe. Lokhu kungabangelwa yimvelo enomsoco yokudla okusekelwe ezitshalweni, okuhlinzeka ngezinhlobonhlobo zamavithamini, amaminerali, nama-antioxidants asekela ukusebenza kahle komzimba. Ukwengeza, ukudla okusekelwe ezitshalweni ngokuvamile kuphezulu kuma-carbohydrate ayinkimbinkimbi kanye ne-fiber, okunikeza ukukhululwa okuqhubekayo kwamandla nokusiza ukulawula amazinga kashukela egazini. Ngokondla umzimba ngokudla okunempilo okusekelwe ezitshalweni, abantu ngabanye bangathola ukuthuthuka okungokwemvelo emazingeni wamandla kanye namandla avuselelwe anomthelela ekuphileni okunempilo nokunokulinganisela.
Ukuvuvukala okuncishisiwe emzimbeni.
Enye inzuzo ebalulekile yezempilo ehlotshaniswa nokwamukela ukudla okusekelwe ezitshalweni ukuncipha okungenzeka kokuvuvukala emzimbeni. Ukuvuvukala okungamahlalakhona kuxhunyaniswe nezinkinga ezahlukahlukene zezempilo, okubandakanya isifo senhliziyo, isifo sikashukela, kanye nokuphazamiseka kwe-autoimmune. Izidlo ezisekelwe ezitshalweni, ezicebile izithelo, imifino, okusanhlamvu okuphelele, okusanhlamvu, namantongomane, ngokwemvelo kuningi kuma-anti-inflammatory compounds njengama-antioxidants nama-phytochemicals. Lezi zinhlanganisela ezisekelwe ezitshalweni zisiza ukuqeda ama-radicals mahhala ayingozi futhi zinciphise ukuvuvukala ezingeni lamaselula. Ngokufaka ukudla okuningi okusekelwe ezitshalweni ekudleni kwabo, abantu ngabanye bangase bezwe ukuncipha kwezimpawu zokuvuvukala kanye nokuba ngcono kwezempilo nokuphila kahle.
Kungcono kwezemvelo.
Ngaphezu kwezinzuzo eziningi zezempilo ezihlobene nokudla okusekelwe ezitshalweni, kubalulekile ukuqaphela umthelela omuhle ukukhetha okunjalo kokudla okungaba nawo endaweni ezungezile. Ukukhiqizwa kwenyama nemikhiqizo yezilwane kunomthelela omkhulu ekukhiqizweni kwesisi esibamba ukushisa, ukugawulwa kwamahlathi kanye nokungcoliswa kwamanzi. Ngokukhetha ukudla ukudla okusekelwe ezitshalweni, abantu banganciphisa kakhulu i-carbon footprint yabo futhi babe negalelo ekusaseni elizinzile. Izidlo ezisekelwe ezitshalweni zidinga umhlabathi omncane, amanzi, kanye nezinsiza uma kuqhathaniswa nezolimo zezilwane, okuzenza ngokwemvelo zivumelane nemvelo. Ngokwamukela ukudla okusekelwe ezitshalweni, abantu bangabamba iqhaza elibonakalayo ekwehliseni ukuguquguquka kwesimo sezulu kanye nokulondoloza imithombo yemvelo yomhlaba wethu ukuze izuze izizukulwane ezizayo.
Ukukhetha okunokuziphatha okuhle nokuzwelayo.
Ukushintshela ekudleni okusekelwe ezitshalweni akusona nje isinqumo esizuzisa impilo yethu kanye nemvelo; futhi kuwukukhetha okunokuziphatha okuhle nokunozwelo. Ukukhiqizwa kwenyama nemikhiqizo yezilwane ngokuvamile kuhilela ukuphathwa kabi nokuxhashazwa kwezilwane. Kusukela emikhubeni yokulima emafemini kuya ezimeni zokuxhelwa, unya olwenziwa ezilwaneni egameni lokukhiqiza ukudla abunakuphikwa. Ngokwamukela ukudla okusekelwe ezitshalweni, abantu bangakhetha ngokuzimisela ukungasazisekeli lezi zimboni futhi esikhundleni salokho bakhuthaze indlela yokuphila eyazisa inhlalakahle nokuphathwa kobuntu kwezilwane. Kuyisinyathelo sokuqondanisa izenzo zethu nezimiso zethu kanye nokuqaphela ukubaluleka kwemvelo namalungelo abo bonke abantu abaphilayo.
Amaprotheni asekelwe ezitshalweni anele ngokufanayo.
Amaprotheni asekelwe ezitshalweni anele njengamaprotheni atholakala emithonjeni yezilwane. Ngokuphambene nenkolelo evamile, ukudla okusekelwe ezitshalweni okuhlelwe kahle kunganikeza wonke ama-amino acid adingekayo ukuze kutholakale umsoco womuntu. Imifino efana nodali nophizi, imikhiqizo yesoya, i-tofu, i-tempeh, ne-seitan iyimithombo emihle kakhulu yamaprotheni engahlangabezana kalula nezimfuneko zansuku zonke. Ukwengeza, okusanhlamvu okufana ne-quinoa ne-amaranth, kanye namantongomane nembewu, kuqukethe inani elanele lamaprotheni. Amaprotheni asekelwe ezitshalweni awanikezi nje kuphela izakhi zokwakha ezidingekayo zokukhula nokulungisa imisipha, kodwa futhi eza nezinzuzo eziningi zezempilo. Ngokuvamile aphansi emafutheni agcwele, angenayo i-cholesterol ekudleni, futhi anothe nge-fiber, amavithamini, amaminerali, nama-antioxidants. Ukufaka izinhlobonhlobo zemithombo yamaprotheni asekelwe ezitshalweni ekudleni okunomsoco kunganikeza abantu zonke izakhi ezidingekayo ukuze ube nempilo enhle nokuphila kahle.
Izinketho zokudla okuhlukahlukene nezinambithekayo.
Ngaphezu kwezinzuzo eziningi zezempilo zokudla okusekelwe ezitshalweni, futhi kuhlinzeka ngezinketho eziningi zokudla okuhlukahlukene nezinambitheka. Izithako ezisekelwe ezitshalweni, njengezithelo, imifino, okusanhlamvu, okusanhlamvu, amantongomane, nembewu, zinikeza inala yokunambitheka, ukwakheka nemibala engase ihlanganiswe ngezindlela zokudala ezingapheli. Kusukela kumasaladi adlangile agcwele umkhiqizo omusha, kuya kokuthosiwe kwemifino enenhliziyo enhle , kuya kuma-curries asekelwe esitshalweni nesitshulu esiduduzayo, akukho ukushoda kwezinketho ezimnandi ezifanelana nolwanga ngalunye. Ngokusebenzisa izinongo ezihlukahlukene, amakhambi, nezindlela zokupheka, ukudla okusekelwe ezitshalweni kungashintshwa kube ubuciko bokupheka kokubili obanelisayo futhi ondlayo. Kungakhathaliseki ukuthi ungumpheki ongumakadebona noma ungumfundi oqalayo ekhishini, ukuhlola umhlaba wokudla okusekelwe ezitshalweni kungavula umhlaba omusha wamathuba okupheka.
Sengiphetha, kusobala ukuthi ukudla okusekelwe ezitshalweni kungaba nezinzuzo eziningi zezempilo futhi kuyindlela esebenzayo yokondleka kwabantu. Kusukela ekwehliseni ubungozi bezifo ezingamahlalakhona kuye ekuhlinzekeni ngemisoco ebalulekile, izitshalo ziwumthombo obalulekile wokondla imizimba yethu. Nakuba inyama ingase ibe yisisekelo ekudleni kwethu amakhulu eminyaka, kubalulekile ukuqaphela ukuthi akudingekile ukuze siphile nokuthi kunezinye izindlela ezitholakala ezitshalweni ezimnandi nezinomsoco ezitholakalayo. Ngokufaka ukudla okuningi okusekelwe ezitshalweni ekudleni kwethu, asikwazi nje ukuthuthukisa impilo yethu, kodwa futhi sibambe iqhaza empilweni yeplanethi yethu nenhlalakahle yezilwane. Isikhathi sokunikeza izitshalo ukuqashelwa okufanele ekudleni kwethu futhi sivune izinzuzo zokuphila okusimeme futhi okunomsoco.
FAQ
Yiziphi ezinye zezinzuzo ezithile zezempilo ezihlobene nokulandela ukudla okusekelwe ezitshalweni?
Ukulandela ukudla okusekelwe ezitshalweni kuye kwahlotshaniswa nezinzuzo ezimbalwa zezempilo. Okokuqala, kungasiza ekulawuleni isisindo njengoba ukudla okusekelwe ezitshalweni kuvame ukuba nama-kilojoule aphansi kanye ne-fiber ephakeme. Okwesibili, ingathuthukisa impilo yenhliziyo ngokunciphisa ingozi yezifo zenhliziyo ngenxa yokungabikho kwamafutha agcwele atholakala emikhiqizweni yezilwane. Okwesithathu, ukudla okusekelwe ezitshalweni kunganciphisa ingozi yokuba nezifo ezingelapheki njengesifo sikashukela sohlobo 2, izinhlobo ezithile zomdlavuza, nomfutho wegazi ophakeme. Okokugcina, kungathuthukisa ukugayeka kokudla kanye nempilo yamathumbu ngenxa yokuqukethwe okuphezulu kwe-fiber ekudleni kwezitshalo.
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. Ngokufaka izinhlobonhlobo zokudla kwezitshalo njengezithelo, imifino, okusanhlamvu, okusanhlamvu, amantongomane, nembewu, abantu bangathola izakhi ezibalulekile ezifana nama-carbohydrate, amaprotheni, amafutha, amavithamini, amaminerali, kanye ne-fiber. Ukudla okusekelwe ezitshalweni kuye kwahlotshaniswa nezinzuzo eziningi zezempilo, okuhlanganisa ingozi ephansi yezifo ezingapheli njengesifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2, kanye nomdlavuza othile. Nokho, kubalulekile ukuqinisekisa ukudla okwanele kwezakhi ezibalulekile ezifana novithamini B12, okusansimbi, i-calcium, nama-omega-3 fatty acids, okungase kudinge ukwengezwa noma ukuhlela ngokucophelela ukuhlangabezana namazinga anconyiwe. Ukubonana nochwepheshe wezokunakekelwa kwempilo noma uchwepheshe wezokudla obhalisiwe kungasiza ukuqinisekisa ukuthi izidingo zokudla okunomsoco ziyahlangatshezwa ekudleni okusekelwe ezitshalweni.
Ukudla okusekelwe ezitshalweni kuqhathaniswa kanjani nokudla okuhlanganisa inyama mayelana nokuvimbela nokuphathwa kwezifo?
Ukudla okusekelwe ezitshalweni kukhonjiswe ukuthi kunezinzuzo eziningana mayelana nokuvimbela nokuphathwa kwezifo uma kuqhathaniswa nokudla okuhlanganisa inyama. Ucwaningo luveza ukuthi ukudla okusekelwe ezitshalweni kunganciphisa amathuba okuba nezifo ezingelapheki njengesifo senhliziyo, umfutho wegazi ophakeme, isifo sikashukela sohlobo 2, kanye nezinhlobo ezithile zomdlavuza. Lokhu kubangelwa ukudla okuphezulu kwezithelo, imifino, okusanhlamvu okuphelele, kanye nemifino, ecebile ku-fibre, ama-antioxidants, nama-phytochemicals. Ukwengeza, ukudla okusekelwe ezitshalweni kuvame ukuba namafutha agcwele kanye ne-cholesterol ephansi, evame ukutholakala emikhiqizweni yezilwane. Kodwa-ke, kubalulekile ukuqinisekisa ukudla okulinganiselayo nokuhlukahlukene okusekelwe ezitshalweni ukuze kuhlangatshezwane nazo zonke izidingo zomsoco.
Ingabe zikhona izingozi ezingaba khona noma ukushiyeka okuhlobene nokudla okungenanyama okufanele abantu bakuqaphele?
Nakuba ukudla okungenanyama kungaba okunempilo futhi okwanele ngokomsoco, kunezingozi ezingase zibe khona kanye nokushiyeka okufanele abantu bakuqaphele. Enye yezinto ezikhathazayo kakhulu ingozi yokushoda kwezakhi, ikakhulukazi kuvithamini B12, insimbi, i-zinc, nama-omega-3 fatty acids. Nokho, lezi zingozi zingancishiswa ngokuhlela ngokucophelela ukudla ukuze kufakwe enye imithombo yalezi zakhi zomsoco, njengokudla okuqinisiwe noma izithasiselo. Kubalulekile futhi ukuqinisekisa ukuthi udla amaprotheni atholakala emithonjeni yezitshalo. Ukubonana nochwepheshe wezokunakekelwa kwempilo noma udokotela wezokudla obhalisiwe kungasiza abantu ukuthi babhekane nalokhu kukhathazeka futhi baqinisekise ukuthi bayahlangabezana nezidingo zabo zokudla okunomsoco ngokudla okungenanyama.
Yimaphi amanye amathiphu asebenzayo wokushintshela ekudleni okusekelwe ezitshalweni nokuqinisekisa ukudla okwanele?
Amanye amathiphu asebenzayo wokushintshela ekudleni okusekelwe ezitshalweni nokuqinisekisa ukudla okwanele ahlanganisa kancane kancane ukufaka ukudla okusekelwe ezitshalweni ekudleni kwakho, ukugxila ezinhlobonhlobo nokulinganisela ekukhetheni kwakho ukudla, ukuhlela ukudla nokudla okulula kusenesikhathi, kuhlanganise namaprotheni asekelwe ezitshalweni. imithombo efana nemifino, i-tofu, ne-tempeh, ukuqinisekisa ukuthathwa okwanele kwezakhi ezibalulekile njenge-iron, i-calcium, ne-vitamin B12 ngokudla okuqinisiwe noma izithasiselo, nokufuna isiqondiso kuchwepheshe wezokudla obhalisiwe noma isazi sokudla okunomsoco ukuze kuqinisekiswe ukudla okufanele nokulinganisela.
