Ingabe Ukudla Okusekelwe Ezitshalweni Kupakishwe Ngokudla Okucutshungulwe Kakhulu?

Eminyakeni yakamuva, ukudla okucutshungulwe kakhulu (ama-UPF) kube yisihloko sokubhekisiswa okukhulu nenkulumompikiswano, ngenyama esekwe ezitshalweni kanye nezinye izindlela zobisi ziqokwe yizingxenye ezithile zemithombo yezindaba kanye nabagqugquzeli bemithombo yezokuxhumana.

Ukungabi bikho kwe-nuance kulezi zingxoxo kuye kwaholela ekwesabeni okungenasisekelo kanye nezinganekwane mayelana nokudla inyama esekelwe ezitshalweni kanye nezindawo zobisi noma ukushintshela ekudleni okusekelwe ezitshalweni. Kulesi sihloko, sihlose ukuhlola udaba ngokujula okukhulu futhi sibhekane nemibuzo evamile ezungeze ama-UPF kanye nokudla okusekelwe ezitshalweni.

Kuyini ukudla okugayiwe?

Noma yimuphi umkhiqizo wokudla oye wacutshungulwa ngezinga elithile ungena ngaphansi kwegama elithi 'ukudla okugayiwe,' njengokuqandisa, ukufaka amathini, ukubhaka noma ukungezwa kwezilondolozi kanye nama-flavour. Leli gama lihlanganisa izinhlobonhlobo zokudla, kusukela ezintweni ezicutshungulwe kancane njengezithelo nemifino eqandisiwe kuya emikhiqizweni egaywe kakhulu efana ne-crisps neziphuzo ezinoshukela.

Ezinye izibonelo ezijwayelekile zokudla okugayiwe zifaka:

• Ubhontshisi obunjiwe nemifino
• Izidlo eziqandisiwe nezilungile
• Isinkwa nezimpahla ezibhakwayo
• Ukudla okulula njengama-crisps, amakhekhe, amabhisikidi kanye noshokoledi
• Ezinye izinyama ezifana nobhekeni, amasoseji kanye nesalami

Kuyini ukudla okwenziwe nge-ultra-processed?

Ayikho incazelo eyamukelwa emhlabeni wonke yama-UPF, kodwa uma sikhuluma nje, ukudla kubhekwa njengokucutshungulwa kakhulu uma kuqukethe izithako abantu abaningi abangeke bazibone noma babe nazo ekhishini labo ekhaya. Incazelo evame ukusetshenziswa kakhulu ivela ohlelweni lwe-NOVA ¹ , oluhlukanisa ukudla ngokuya ngezinga lakho lokucubungula.

I-NOVA ihlukanisa ukudla ngamaqembu amane:

1. Okungacutshungulwa futhi kucutshungulwe kancane - Kufaka izithelo, imifino, okusanhlamvu, okusanhlamvu, amakhambi, amantongomane, inyama, ukudla kwasolwandle, amaqanda nobisi. Ukucutshungulwa akukushintshi kakhulu ukudla, isb. ukubanda, ukugodola, ukubilisa noma ukuqoba.
2. Izithako zokupheka ezicutshunguliwe - Kuhlanganisa amafutha, ibhotela, isinqumelo, uju, ushukela nosawoti. Lezi yizinto ezithathwe ekudleni kweqembu 1 kodwa azidliwa ngokwazo.
3. Ukudla okugayiwe - Kuhlanganisa imifino efakwe ethini, amantongomane anosawoti, inyama efakwe usawoti, eyomisiwe, ephelisiwe noma ebhenyiwe, inhlanzi efakwe ethini, ushizi kanye nezithelo kusiraphu. Le mikhiqizo ivame ukufaka usawoti, uwoyela kanye noshukela futhi izinqubo zenzelwe ukuthuthukisa ukunambitheka nephunga noma ukubenza bahlale isikhathi eside.
4. Ukudla okugayiwe kakhulu - Kuhlanganisa imikhiqizo eseyilungele ukudliwa njengezinkwa namabhanisi, amakhekhe, amakhekhe, ushokoledi namabhisikidi, kanye nezinhlamvu, iziphuzo ezinikeza amandla, i-microwave nokudla osekulungile, ophaya, i-pasta, amasoseji, amabhega, amasobho asheshayo kanye ama-noodle.

Incazelo egcwele ye-NOVA yama-UPF yinde, kodwa izimpawu ezivamile zokuxoxa zama-UPF ubukhona bezithasiselo, izithuthukisi ukunambitheka, imibala, ama-emulsifiers, okomnandi kanye nokujiya. Izindlela zokucubungula zibhekwa njengezinkinga njengezithako ngokwazo.

Iyini inkinga ngokudla okugayiwe kakhulu?

Kunokukhathazeka okukhulayo mayelana nokusetshenziswa ngokweqile kwama-UPF ngoba axhunyaniswe nokwanda kokukhuluphala, ukwanda kwengozi yesifo senhliziyo, umfutho wegazi ophakeme kanye nomdlavuza othile, kanye nemiphumela emibi empilweni yamathumbu. ² Baphinde bathola ukugxekwa ngokumakethwa kakhulu kanye nokukhuthaza ukusetshenziswa ngokweqile. E-UK, kulinganiselwa ukuthi ama-UPF enza ngaphezu kuka-50% wamandla ethu esiwadlayo. ³

Ukunakwa okutholwe ama-UPF kuholele embonweni oyiphutha owandile wokuthi noma iyiphi indlela yokucubungula yenza ngokuzenzakalelayo ukudla kube 'kubi' kithi, okuyinto engenjalo. Kubalulekile ukuqaphela ukuthi cishe konke ukudla esikuthenga ezitolo ezinkulu kuyacutshungulwa futhi izinqubo ezithile zinganweba isikhathi sokudla, ziqinisekise ukuthi kuphephile ukudliwa noma zithuthukise iphrofayili yakho yokondleka.

Incazelo ye-NOVA yama-UPFs ayikhulumi indaba yonke mayelana nenani lokudla okunomsoco womkhiqizo wokudla futhi abanye ochwepheshe baphonsele inselelo lezi zigaba.^4,5

Eqinisweni, ucwaningo lwakamuva luthole ukuthi okunye ukudla okubhekwa njengama-UPF, njengesinkwa nokusanhlamvu, kungaba yinzuzo empilweni yethu uma kuyingxenye yokudla okunomsoco ngenxa ye-fiber ephezulu. ⁶ I-Public Health England's Eatwell Guide iphinde income ukudla okungaba ngaphansi kwezigaba ze-NOVA zokugaywa noma okugaywe kakhulu, okufana nobhontshisi obhakwe usawoti omncane kanye namayogathi ancishisiwe. ⁷

Izindlela ezihlukile ze-vegan ziqhathaniswa kanjani nabangewona ama-vegan?

Yize imikhiqizo esekwe ezitshalweni iqokwe ngabanye abagxeki be-UPF, ukusetshenziswa kwama-UPF akugcini kubantu abadla ukudla okusekelwe ezitshalweni. Inyama esekelwe ezitshalweni kanye nezinye izindlela zobisi azikahlaziywa njalo ezifundweni ezinkulu ngomthelela wama-UPF, futhi ucwaningo olwengeziwe luyadingeka ukuze kutholwe imiphumela yezempilo yesikhathi eside yokusebenzisa lokhu kudla njalo.

Kodwa-ke, kunobufakazi obuningi obuxhumanisa ukusetshenziswa kwenyama egayiwe nomdlavuza othile ⁸ futhi ukudla okuningi okungeyona i-vegan njengenyama noshizi kunamafutha agcwele, okwandisa ingozi yesifo senhliziyo.

Inyama esekelwe ezitshalweni kanye nemikhiqizo yobisi ihlukahluka kakhulu, njengoba kunamakhulu emikhiqizo ehlukene kanye nezinhlobo futhi akuzona zonke ezisebenzisa amazinga afanayo okucubungula. Isibonelo, ezinye ubisi lwezitshalo ziqukethe ushukela owengeziwe, izithasiselo nama-emulsifiers, kodwa ezinye azinawo.

Ukudla okusekelwe ezitshalweni kungase kungene ezigabeni ezihlukene ze-NOVA, njengoba kwenza ukudla okungeyona i-vegan, ngakho ukwenza konke ukudla okusekelwe ezitshalweni akubonisi inani lokudla okunomsoco lemikhiqizo ehlukene.

Okunye ukugxekwa kwama-UPF asekelwe ezitshalweni ukuthi awakwazi ukwanelisa umsoco ngenxa yokuthi asetshenziwe. Olunye ucwaningo luthole ukuthi ezinye izindlela zenyama esekwe ezitshalweni ezicutshunguliwe zivame ukuba phezulu ku-fibre futhi zibe namafutha agcwele kunozakwabo abangewona ama-vegan. ⁹

Ucwaningo lwakamuva luphinde lwathola ukuthi amanye ama-burger asekelwe ezitshalweni ayephezulu kumaminerali athile kunamabhega enyama yenkomo, futhi nakuba okusansimbi kwakuphansi kumabhega ezitshalo, ayetholakala ngokulinganayo nge-bioavailable.¹⁰

Ingabe kufanele siyeke ukusebenzisa le mikhiqizo?

Vele, ama-UPF akufanele asuse ukudla okugayiwe kancane noma athathele indawo ukudla okunempilo kusukela ekuqaleni, kodwa igama elithi 'okucutshungulwayo' ngokwalo alicacile futhi lingase liqhubekisele phambili ukuchema okungalungile ngokudla okuthile - ikakhulukazi njengoba abanye abantu bethembele kulokhu kudla ngenxa ye-allergies kanye nokungabekezelelani kokudla. .

Abantu abaningi bampofu isikhathi futhi bangakuthola kunzima ukupheka kusukela ekuqaleni isikhathi esiningi, okwenza ukugxila kakhulu kuma-UPF kube okuvelele kakhulu.

Ngaphandle kwama-preservatives, imfucuza yokudla ibingakhula kakhulu njengoba imikhiqizo izoba nesikhathi esifushane kakhulu seshelufu. Lokhu kuzoholela ekukhiqizweni kwekhabhoni eyengeziwe njengoba kuzodingeka ukuthi kukhiqizwe ukudla okwengeziwe ukuze kuvalwe inani elizomosha.

Futhi siphakathi kwenhlekelele yezindleko zokuphila, futhi ukugwema ama-UPF ngokuphelele kunganweba isabelomali esilinganiselwe sabantu.

Imikhiqizo esekelwe ezitshalweni inendima enkulu okufanele iyidlale ohlelweni lwethu lokudla. Ucwaningo oluningi luye lwabonisa ukuthi ukufuya izilwane ezifuywayo kuyingozi emvelweni futhi ngeke kugcine ukwanda kwabantu emhlabeni jikelele.

Ukushintshela ekudleni ukudla okwengeziwe okusekelwe ezitshalweni kuyadingeka ukuze kuliwe nenkinga yesimo sezulu kanye nokuqinisekisa ukutholakala kokudla emhlabeni wonke. okucutshunguliwe okusekelwe ezitshalweni njengamasoseji, ama-burgers, ama-nuggets, nobisi okungelona olobisi lusiza abantu ukuthi bashintshele ekudleni okunobungani nemvelo, ingasaphathwa eyokuphephisa izigidi zezilwane ekuhluphekeni.

Ukucutshungulwa kokunye okusekelwe ezitshalweni kuvame ukuduka futhi akunangqondo, futhi kufanele sonke sihlose ukufaka okunye ukudla kwezitshalo okuphelele ekudleni kwethu.

Inhlolovo Yethu Esemthethweni Yabahlanganyeli Be-Veganuary isitshela ukuthi abantu abaningi basebenzisa ezinye izindlela ezigayiwe ezisekelwe ezitshalweni njalo lapho besondela ekudleni okunempilo kwe-vegan, njengoba kushintshwa kalula ngokudla okuvamile.

Kodwa-ke, njengoba abantu bezama ukudla okusekelwe ezitshalweni, bavame ukuqala ukuhlola ukunambitheka okusha, izindlela zokupheka kanye nokudla okuphelele okufana nemifino kanye ne-tofu, okunciphisa kancane kancane ukuthembela kwabo ekudleni okugayiwe kanye nobisi. Ekugcineni, le mikhiqizo iba inketho yokuzitika ngezikhathi ezithile noma elula ngokuphambene nesisekelo sansuku zonke.

Ucwaningo luye lwabonisa ngokungaguquki ukuthi ukudla okuphelele, ukudla okusekelwe ezitshalweni kuphezulu ku-fiber kanye nama-antioxidants, kanye nokuba namafutha aphansi. Ukudla okusekelwe ezitshalweni kuye kwatholakala kwehlisa ingozi yohlobo lwesifo sikashukela sohlobo 2, futhi kwezinye izimo kuye kwasibuyisela emuva lesi sifo. ¹¹

Ukudla okusekelwe ezitshalweni kuye kwaxhunyaniswa nokwehlisa i-cholesterol ¹² nomfutho wegazi, ¹³ kunciphisa ingozi yesifo senhliziyo. Ukulandela ukudla okusekelwe ezitshalweni kunganciphisa ngisho nengozi yokuba nomdlavuza wamathumbu. ¹⁴ Lapho ama-UPF asekelwe ezitshalweni ethakaselwa abezindaba kanye nabagqugquzeli bemithombo yezokuxhumana, izinzuzo zokudla okunempilo okusekelwe ezitshalweni ngokuvamile zishiywa ngaphandle engxoxweni.

Izithenjwa:

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2. Uhlelo Lokucwaninga Ngokudla Lomhlaba Wonke lwe-UNC (2021). Ukudla okucutshungulwe kakhulu: Usongo lomhlaba wonke empilweni yomphakathi. [ku-inthanethi] plantbasedhealthprofessionals.com. Itholakala ku-: https://plantbasedhealthprofessionals.com/ [Ifinyelelwe ngomhla ka-8 Apr. 2024].

3. Rauber, F., Louzada, ML da C., Martinez Steele, E., Rezende, LFM de, Millett, C., Monteiro, CA kanye no-Levy, RB (2019). Ukudla okucutshungulwe kakhulu kanye nokudla ushukela wamahhala ngokweqile e-UK: ucwaningo olumele izwe lonke. BMJ Open, [ku-inthanethi] 9(10), p.e027546. doi: https://doi.org/ .

4. I-British Nutrition Foundation (2023). Umqondo wokudla okucutshungulwe kakhulu (UPF). [ku-inthanethi] nutrition.org. I-British Nutrition Foundation. Itholakala ku: https://www.nutrition.org.uk/ [Ifinyelelwe ngomhla ka-8 Apr. 2024].

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6. Cordova, R., Viallon, V., Fontvieille, E., Peruchet-Noray, L., Jansana, A. and Wagner, K.-H. (2023). Ukusetshenziswa kokudla okucutshungulwe kakhulu kanye nengozi ye-multimorbidity yomdlavuza kanye nezifo ze-cardiometabolic: isifundo seqembu lamazwe ngamazwe. [ku-inthanethi] thelancet.com. Itholakala ku-: https://www.thelancet.com/ [Ifinyelelwe ngomhla ka-8 Apr. 2024].

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8. Ucwaningo Lomdlavuza e-UK (2019). Ingabe ukudla inyama egayiwe nebomvu kubangela umdlavuza? [ku-inthanethi] Ucwaningo lweCancer UK. Itholakala ku-: https://www.cancerresearchuk.org/ [Ifinyelelwe ngomhla ka-8 Apr. 2024].

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