Indlela Ukudla Inyama Ebomvu Okungayandisa Ngayo Ingozi Yakho Yesifo Sikashukela Sohlobo 2: Ukuqonda Nezinye Izindlela Zokudla

Ukudla inyama ebomvu sekuyisikhathi eside kuyisihloko sengxoxo uma kukhulunywa ngezingozi zempilo kanye nemiphumela. Izifundo zakamuva zikhanyise ngokuxhumana okuphathelene nokudla inyama ebomvu kanye nengozi eyengeziwe yokuba nesifo sikashukela sohlobo 2. Ukuqonda umthelela wenyama ebomvu emizimbeni yethu, ikakhulukazi maqondana nokumelana ne-insulin kanye nokuphathwa koshukela egazini, kubalulekile kubantu abafuna ukuthuthukisa impilo yabo nokunciphisa ingozi yabo yezifo ezingamahlalakhona. Kulesi sihloko, sihlola ukuxhumana phakathi kokusetshenziswa kwenyama ebomvu nesifo sikashukela sohlobo 2, sihlola izingozi ezingaba khona, ezinye izindlela zokudla, kanye namathiphu okuphatha amazinga kashukela egazini ngempumelelo.

Ukuqonda Ukuxhumana Phakathi Kwenyama Ebomvu Nesifo Sikashukela Sohlobo 2

Amathuba okuthola isifo sikashukela sohlobo lwesibili anganda uma umuntu edla inyama ebomvu kabili ngesonto esikhundleni sokukhetha ezinye izinketho, njengoba kusho abacwaningi.
Ukufaka inyama ebomvu esikhundleni semithombo yamaprotheni asekelwe ezitshalweni njengamantongomane nemifino kunganciphisa ingozi yokuthola lesi simo futhi kusize ekunciphiseni ukukhishwa kwamagesi okushisa, okusiza ekubhekaneni nokushintsha kwesimo sezulu, ngokusho kochwepheshe baseHarvard University.
Isifo sikashukela sohlobo lwesibili siyinkinga yezempilo ekhula ngokushesha emhlabeni jikelele, njengoba ukusabalala kwaso kukhuphuka eminyakeni engamashumi amathathu edlule emhlabeni jikelele, kuphawula i-World Health Organization.
Ucwaningo lwamuva lubonisa ukuthi ukuthuthukisa ukudla kwakho, kanye nokugcina isisindo esinempilo, kunganciphisa kakhulu ingozi yesifo sikashukela sohlobo lwesibili.

Okuqukethwe Okukhulu Kwamafutha Agcwele

Esinye sezici ezibalulekile ezixhumanisa inyama ebomvu nesifo sikashukela sohlobo lwesibili ukuthi inokuqukethwe okuphezulu kwamafutha agcwele. Amafutha agcwele aboniswe ukuthi akhuthaza ukumelana ne-insulin, isimo lapho amangqamuzana omzimba engasabeli kahle ku-insulin, okuholela emazingeni aphezulu kashukela egazini. Ngokuhamba kwesikhathi, lokhu kumelana ne-insulin kungathuthuka ekuthuthukisweni kwesifo sikashukela sohlobo lwesibili.

Inyama Ebomvu Ecutshunguliwe

Akuzona zonke inyama ebomvu ezidalwe zilingana uma kukhulunywa ngengozi yesifo sikashukela. Inyama ebomvu ecutshunguliwe, njenge-bacon, isoseji, kanye nenyama ye-deli, ivame ukuqukethe ushukela owengeziwe, usawoti, kanye nezilondolozi ezingandisa kakhulu ingozi yokuba nesifo sikashukela sohlobo 2. Lezi nyama ezicutshunguliwe nazo zihlotshaniswa nokuvuvukala kanye nokucindezeleka kwe-oxidative, okuyizinto ezengeziwe ezibangela ukuthuthukiswa kwesifo sikashukela.

Ukumelana ne-insulin

Abantu abadla inyama ebomvu njalo bangase babe nokumelana okukhulu kwe-insulin, okwenza kube nzima ngemizimba yabo ukulawula amazinga kashukela egazini ngempumelelo. Lokhu kungaholela ekushintsheni kwamazinga kashukela egazini, okungase kusunduze abantu eduze kokuxilongwa kwesifo sikashukela.

Sekukonke, ukuqonda ukuxhumana phakathi kokudla inyama ebomvu nesifo sikashukela sohlobo 2 kubalulekile ekukhuthazeni ukukhetha ukudla okunempilo nokunciphisa ingozi yesifo sikashukela. Ngokuqaphela uhlobo kanye nenani lenyama ebomvu edliwayo, abantu bangathatha izinyathelo zokuqapha ukuze balondoloze ukuzwela okuhle kwe-insulin kanye nempilo iyonke.

Umthelela Wenyama Ebomvu Ekuphikeleni I-Insulin

Ukudla inyama ebomvu kungaholela ekwandeni kokumelana ne-insulin, okwenza kube nzima ngomzimba ukulawula amazinga kashukela egazini. Okuqukethwe kwamafutha agcwele enyameni ebomvu kuye kwahlotshaniswa nokumelana ne-insulin, okuyisici esibalulekile ekuthuthukisweni kwesifo sikashukela sohlobo 2. Inyama ebomvu ecutshunguliwe, njengebhekoni nesoseji, nayo itholakale ikhulisa ukumelana ne-insulin.

Ukunciphisa ukudla inyama ebomvu kungasiza ekuthuthukiseni ukuzwela kwe-insulin futhi kunciphise ingozi yokuba nesifo sikashukela sohlobo 2. Ngaphezu kokunciphisa ukusetshenziswa kwenyama ebomvu, ukufaka imithombo yamaprotheni angenamafutha kanye nokudla okuphelele ekudleni kungasiza kakhulu ekulawulweni kwe-insulin kanye nempilo iyonke.

Ukuphatha Isifo Sikashukela Sohlobo 2 Ngokushintsha Ukudla

Kubantu abanesifo sikashukela sohlobo 2, ukwenza izinguquko ezinhle ekudleni kungadlala indima ebalulekile ekuphatheni amazinga kashukela egazini kanye nempilo iyonke. Into ebalulekile okufanele icatshangelwe ukudla inyama ebomvu, okuye kwahlotshaniswa nengozi eyengeziwe yokuthola isifo sikashukela sohlobo 2. Ngokunciphisa ukudla inyama ebomvu nokukhetha imithombo yamaprotheni angenawo amafutha amaningi, abantu bangasiza ekuthuthukiseni ukuphathwa kwesifo sikashukela.

Ngaphezu kokunciphisa ukudla inyama ebomvu, ukufaka izithelo, imifino, kanye nokusanhlamvu okuphelele ekudleni kungaba nezinzuzo ezibalulekile kubantu abanesifo sikashukela sohlobo 2. Lokhu kudla kugcwele i-fiber, amavithamini, kanye namaminerali, okungasiza ekulawuleni amazinga kashukela egazini nokusekela impilo iyonke.

Ngokwenza izinguquko ekudleni ezigxile kwezinye izindlela ezinempilo esikhundleni senyama ebomvu nokubeka phambili ukudla okugcwele izakhamzimba, abantu abanesifo sikashukela sohlobo 2 bangaphatha kangcono isimo sabo futhi bathuthukise ikhwalithi yabo yokuphila.

Imithombo Ehlukile Yamaphrotheni Yokunciphisa Ingozi Yesifo Sikashukela

Ukufaka esikhundleni senyama ebomvu ngemithombo yamaprotheni asekelwe ezitshalweni njengobhontshisi, amalentili, kanye ne-tofu kunganciphisa ingozi yokuba nesifo sikashukela sohlobo 2. Amantongomane nawo ayindlela enhle yokukhetha inyama ebomvu kubantu abafuna ukunciphisa ingozi yabo yesifo sikashukela.

Isiphetho

Ekuphetheni, ukuxhumana phakathi kokudla inyama ebomvu kanye nengozi eyengeziwe yesifo sikashukela sohlobo lwesibili kuyinto ekhathazayo abantu okufanele bayiqaphele. Ngokuqaphela izingozi zempilo ezingaba khona ezihlobene nokudla inyama ebomvu, abantu bangenza izinqumo zokudla ezinolwazi ukuze banciphise ingozi yokuba nesifo sikashukela sohlobo lwesibili. Ukukhetha imithombo yamaprotheni angenawo amafutha amaningi, ukufaka ukudla okusekelwe ezitshalweni, kanye nokuqapha amazinga kashukela egazini konke kungadlala indima ebalulekile ekuphatheni isifo sikashukela kanye nokukhuthaza impilo iyonke. Njengoba ucwaningo luqhubeka nokuhlola ukuxhumana phakathi kwenyama ebomvu nesifo sikashukela sohlobo lwesibili, kubalulekile ukuthi abantu bathathe izinyathelo zokuthatha isinyathelo sokudla okulinganiselayo nokuhambisana nesifo sikashukela.