Ukudla esikudlayo kudlala indima ebalulekile ekulolongeni impilo nempilo yethu iyonke. Eminyakeni yamuva nje, sekunomkhuba okhulayo ophathelene nokudla okusekelwe ezitshalweni, okugxile ekudleni okuhlukahlukene, okungaphekiwe njengezithelo, imifino, okusanhlamvu, nokusanhlamvu. Le ndlela yokudla iye yazuza ukunakwa okuphawulekayo, hhayi nje kuphela ngenxa yezinzuzo zayo zemvelo nezimiso zokuziphatha, kodwa futhi namandla ayo okuthuthukisa impilo yomuntu engokomzimba nengqondo. Ngokuqeda noma ukunciphisa ukusetshenziswa kwemikhiqizo yezilwane, ukudla okusekelwe ezitshalweni kukholakala ukuthi kunenqwaba yezinzuzo zezempilo, okuhlanganisa ukwehlisa ingozi yezifo ezingapheli, ukuthuthukisa impilo yenhliziyo, nokukhuthaza ukulahlekelwa isisindo. Kulesi sihloko, sizocubungula izindlela ezahlukahlukene zokudla okusekelwe ezitshalweni ezingaba nomthelela omuhle empilweni yakho nempilo yakho yonke. Sizophinde sihlole isayensi yalezi zimangalo futhi sinikeze ngezeluleko ezisebenzayo zokufaka ukudla okuningi okusekelwe ezitshalweni ekudleni kwakho kwansuku zonke. Ekugcineni, uyobe usuqonda kangcono ukuthi ukwamukela indlela yokuphila esekelwe ezitshalweni kungaba yisihluthulelo sokuzuza impilo engcono nokuphila kahle.
Izidlo ezisekelwe ezitshalweni zikhuthaza impilo yonke.
Eminyakeni yamuva nje, kuye kwaba nokuqashelwa okukhulayo kwezinzuzo eziningi ezihlobene nokwamukela ukudla okusekelwe ezitshalweni. Ucwaningo luye lwabonisa ngokungaguquki ukuthi ukudla okusekelwe ezitshalweni, okucebile ngezithelo, imifino, okusanhlamvu okuphelele, okusanhlamvu, namantongomane, kungakhuthaza impilo enhle kubantu ngabanye. Lokhu kudla kuvame ukuba ngokwemvelo emafutheni agcwele kanye ne-cholesterol ephansi, okungasiza ekunciphiseni ingozi yokuba nezifo ezingelapheki njengesifo senhliziyo nezinhlobo ezithile zomdlavuza. Ukwengeza, ukudla okusekelwe ezitshalweni ngokuvamile kuphezulu ku-fiber, ama-antioxidants, namavithamini namaminerali abalulekile, okuhlinzeka umzimba ngemisoco edingekayo ukuze ube nempilo enhle. Ngokuhlanganisa ukudla okwengeziwe okusekelwe ezitshalweni ekudleni kwethu kwansuku zonke, singakwazi ukusekela inhlalakahle yethu futhi sibambe iqhaza endleleni yokuphila enempilo.
Yehlisa ingozi yezifo ezingamahlalakhona.
Ucwaningo oluningi lwesayensi lubonise ukuthi ukwamukela ukudla okusekelwe ezitshalweni kunganciphisa kakhulu ingozi yezifo ezingapheli. Isifo senhliziyo, ngokwesibonelo, siyimbangela yokufa ehamba phambili emhlabeni wonke, kodwa ukudla okusekelwe ezitshalweni kungasiza ekuvimbeleni futhi kubuyisele emuva ukuqhubeka kwaso. Ngokuqeda noma ukunciphisa ukusetshenziswa kwemikhiqizo yezilwane, enamafutha amaningi agcwele kanye ne-cholesterol, abantu banganciphisa umfutho wabo wegazi, banciphise amazinga e-cholesterol e-LDL, futhi bathuthukise impilo yonke yenhliziyo nemithambo yegazi. Ngaphezu kwalokho, ukudla okusekelwe ezitshalweni kunganciphisa namathuba okuba nezinhlobo ezithile zomdlavuza, njengomdlavuza wamathumbu, webele nowendlala yesinye. Ukuchichima kwama-antioxidants nama-phytochemicals atholakala ekudleni okusekelwe ezitshalweni kungasiza ukuvikela amangqamuzana emonakalweni futhi kuvimbele ukukhula kwamangqamuzana omdlavuza. Ngamandla ayo amangalisayo okunciphisa ingozi yezifo ezingapheli, ukwamukela ukudla okusekelwe ezitshalweni kuyisinqumo esihle kakhulu sokuthuthukisa impilo yakho nokuphila kahle.
Khulisa ukusebenza kwamasosha omzimba ngokwemvelo.
Ubufakazi besayensi buphakamisa ukuthi ukwamukela ukudla okusekelwe ezitshalweni nakho kungadlala indima ebalulekile ekwandiseni ukusebenza kwamasosha omzimba ngokwemvelo. Ukudla okusekelwe ezitshalweni kunothile ngezakhi ezibalulekile ezifana namavithamini, amaminerali, nama-antioxidants asekela isimiso somzimba sokuzivikela ezifweni esinempilo. Ngokwesibonelo, uvithamini C, otholakala ngobuningi ezithelweni ezinjengamawolintshi nama-strawberry, kuye kwaboniswa ukuthuthukisa ukusebenza kwamangqamuzana omzimba omzimba futhi kuvikelwe ezifweni. Ngokufanayo, imifino ye-cruciferous efana ne-broccoli ne-kale igcwele izakhi ezikhuthaza umzimba njenge-vitamin A kanye ne-sulforaphane, esiza ukuqinisa ukuzivikela komzimba. Ukwengeza, ukudla okusekelwe ezitshalweni kuvame ukuba ne-fiber ephezulu, ekhuthaza i-gut microbiome enempilo, ebalulekile ekusebenzeni kahle kokuzivikela komzimba. Ngokwamukela ukudla okusekelwe ezitshalweni, ungakwazi ukunikeza umzimba wakho imisoco edingekayo ukuze uthuthukise amandla amasosha akho omzimba okulwa nezifo futhi ugcine ukuphila kahle.
Thuthukisa impilo yenhliziyo nokujikeleza kwegazi.
Ukudla okusekelwe esitshalweni kuye kwaqashelwa njengomsizi onamandla ekwenzeni ngcono impilo yenhliziyo nokujikeleza kwegazi. Ngokuqeda noma ukunciphisa ukusetshenziswa kwemikhiqizo yezilwane nokugxila ekudleni okuphelele, okusekelwe ezitshalweni, abantu banganciphisa kakhulu ingozi yesifo senhliziyo futhi bathuthukise impilo yabo yonke yenhliziyo nemithambo yegazi. Ukudla okusekelwe ezitshalweni kuphansi ngokwemvelo emafutheni agcwele futhi ashintshashintshayo, i-cholesterol, nesodium, okuyizinto ezaziwa ngokuba nomthelela wesifo senhliziyo. Esikhundleni salokho, acebile ngezakhi ezinempilo yenhliziyo njenge-fiber, ama-antioxidants, namafutha angagcwele, angasiza ukwehlisa umfutho wegazi, ukunciphisa amazinga e-cholesterol e-LDL, futhi kuvimbele ukwakheka kwama-arterial plaques ayingozi. Ngaphezu kwalokho, ukudla okusekelwe ezitshalweni kuye kwahlotshaniswa nokusebenza okuthuthukisiwe kwemithambo yegazi, ukwanda kwempilo yamangqamuzana e-endothelial, kanye nokujikeleza okuthuthukisiwe, okunomthelela ekwehleni kwengozi yokuhlaselwa yinhliziyo, ukushaywa unhlangothi, nezinye izinkinga zenhliziyo. Ngokwamukela indlela yokuphila esekelwe ezitshalweni, abantu ngabanye bangakhuthaza impilo yenhliziyo ngenkuthalo futhi bajabulele izinzuzo zokujikeleza kwegazi okuthuthukisiwe kanye nokuphila kahle kwenhliziyo nemithambo yegazi.
Khulisa ukuthathwa kwezakhamzimba ezibalulekile.
Ukuze uthuthukise impilo yakho nokuphila kahle ekudleni okusekelwe ezitshalweni, kubalulekile ukwandisa ukudla kwakho imisoco ebalulekile. Ukudla okusekelwe ezitshalweni kunikeza izinhlobonhlobo zamavithamini, amaminerali, kanye nama-antioxidants abalulekile ekugcineni ukusebenza kahle komzimba nokusekela impilo yonke. Ukufaka izithelo, imifino, okusanhlamvu okuphelele, okusanhlamvu, amantongomane kanye nembewu ekudleni kwakho kungakunikeza umthombo ocebile wezakhi ezibalulekile ezifana ne-vitamin C, i-vitamin E, i-folate, i-iron, i-calcium, kanye ne-omega-3 fatty. ama-asidi. Ukuqinisekisa ukuthi ukudla okwanele kwalezi zakhi kungasekela isimiso somzimba sokuzivikela ezifweni esiqinile, kukhuthaze ukugaya okunempilo, kuthuthukise ukusebenza kwengqondo, futhi kube nomthelela emathanjeni nasemisipha enempilo. Ukwengeza, ngokugxila ekudleni kwezitshalo ezinomsoco, ungathuthukisa amazinga akho wamandla, ukhuthaze ukugcinwa kwesisindo esinempilo, futhi unciphise ingozi yezifo ezingapheli. Ukubuyekeza njalo ukudla kwakho ukuze ufake izinhlobonhlobo zokudla okusekelwe ezitshalweni kuzosiza ekuqinisekiseni ukuthi uthola zonke izakhamzimba ezibalulekile ezidingekayo ukuze ube nempilo enhle nokuphila kahle.
Yehlisa i-cholesterol nomfutho wegazi.
Ukudla okusekelwe ezitshalweni kuboniswe ukuthi kunomthelela omuhle ekwehliseni amazinga e-cholesterol nokugcina umfutho wegazi onempilo. Ngokugcizelela ukudla kwezitshalo okuphelele, okungakacutshungulwa kanye nokunciphisa ukusetshenziswa kwemikhiqizo yezilwane, ungakwazi ukwehlisa izinga le-cholesterol yakho futhi unciphise ingozi yesifo senhliziyo. Ukudla okusekelwe ezitshalweni, njengezithelo, imifino, okusanhlamvu, nemidumba, ngokwemvelo aphansi kwamafutha agcwele kanye nemicu encibilikayo, engasiza ekukhipheni i-cholesterol ye-LDL egazini. Ukwengeza, ukuchichima kwama-antioxidants nama-phytochemicals akhona ekudleni okusekelwe ezitshalweni kungasiza ekunciphiseni ukuvuvukala futhi kuthuthukise impilo yonke yenhliziyo. Ukwamukela ukudla okusekelwe ezitshalweni nakho kungaba nomthelela ekwehliseni umfutho wegazi, njengoba ukudla kwezitshalo kuvamise ukuba nesodium ephansi futhi kuphezulu ku-potassium, esiza ukugcina amazinga omfutho wegazi enempilo. Ngokulandela ukudla okusekelwe ezitshalweni, ungathatha izinyathelo ezisheshayo ekuthuthukiseni impilo yakho yenhliziyo nemithambo yegazi kanye nokuthuthukisa impilo yonke.
Sekela ukuncipha nokuphatha.
Uma kuziwa ekusekeleni ukulahlekelwa kwesisindo nokuphatha, ukudla okusekelwe esitshalweni kungaba yithuluzi elibalulekile. Ngokugxila ekudleni kwezitshalo okuminyene izakhi, njengezithelo, imifino, okusanhlamvu, nemidumba, abantu bangadla inani eligculisayo lokudla kuyilapho behlola amakhalori. Izidlo ezisekelwe ezitshalweni ngokuvamile zinama-kilojoule aphansi kanye ne-fiber yokudla ephezulu, ekhuthaza imizwa yokusutha futhi ingasiza ekunciphiseni isisindo. Ukwengeza, lokhu kudla kuvame ukuba namafutha agcwele futhi kube nama-carbohydrate ayinkimbinkimbi, angasiza ekulawuleni amazinga kashukela egazini futhi avimbele ukudla ngokweqile. Ukufaka izinhlobonhlobo zamaprotheni asekelwe ezitshalweni, njenge-tofu, i-tempeh, nobhontshisi, kungase futhi kunikeze izakhi ezibalulekile ngenkathi kukhuthazwa ukugcinwa kwemisipha ngesikhathi sokulahlekelwa isisindo. Ngokwamukela indlela esekelwe ezitshalweni yokudla, abantu ngabanye abakwazi nje ukufeza izinhloso zabo zokunciphisa isisindo kodwa futhi bathuthukise impilo yabo yonke kanye nokuphila kahle.
Thuthukisa amandla namazinga okugxila.
Ukudla okusekelwe ezitshalweni nakho kungaba nomthelela omkhulu kumandla kanye namazinga okugxila. Ngokuqeda ukudla okugayiwe kanye nokubeka kuqala ukudla kwezitshalo okugcwele, okunothe izakhi, abantu banganikeza imizimba yabo uphethiloli odingekayo ukuze kugcinwe amandla usuku lonke. Ukudla okusekelwe ezitshalweni kunamavithamini amaningi, amaminerali, nama-antioxidants asekela ukusebenza kahle kobuchopho nokusebenza kwengqondo. Ngaphezu kwalokho, okuqukethwe kwe-fiber ephezulu ekudleni okusekelwe ezitshalweni kusiza ukulawula amazinga kashukela egazini, kuvimbele ukushayisana kwamandla kanye nokuthuthukisa ukucaca kwengqondo okuqhubekayo. Ukufaka ukudla okufana nemifino enamahlamvu, amajikijolo, amantongomane, nembewu ekudleni okusekelwe ezitshalweni kunganikeza izakhi ezibalulekile ezondla ubuchopho futhi zithuthukise ukugxila. Ngokusebenzisa ukudla okusekelwe ezitshalweni, abantu ngabanye bangathola amazinga athuthukisiwe wamandla kanye nengqondo ethuthukisiwe, okuholela ekwandeni kokukhiqiza kanye nokuphila kahle.
Yehlisa ukuvuvukala emzimbeni.
Enye yezinzuzo ezibalulekile zokwamukela ukudla okusekelwe ezitshalweni amandla ayo okunciphisa ukuvuvukala emzimbeni. Ukuvuvukala okungapheli kuye kwaxhunyaniswa nezinkinga eziningi zezempilo, okuhlanganisa nesifo senhliziyo, isifo sikashukela, kanye nezinhlobo ezithile zomdlavuza. Ngokugxila ekudleni kwezitshalo okuphelele, okungakacutshungulwa, abantu ngokwemvelo banganciphisa ukuvuvukala futhi bakhuthaze impilo nempilo yonke. Izidlo ezisekelwe ezitshalweni zicebile kuma-anti-inflammatory compounds, njengama-antioxidants nama-phytochemicals, okusiza ukulwa nemiphumela yokuvuvukala. Ukwengeza, ukudla okusekelwe ezitshalweni ngokuvamile kuphansi ezintweni ezikhuthaza ukuvuvukala, njengamafutha agcwele kanye ne-cholesterol etholakala emikhiqizweni yezilwane. Ngokuhlanganisa izithelo ezihlukahlukene, imifino, okusanhlamvu okuphelele, okusanhlamvu, okusanhlamvu, namafutha anempilo ekudleni okusekelwe ezitshalweni, abantu ngabanye bangakwazi ukusekela ukuzivikela kwemvelo kwemizimba yabo ngokumelene nokuvuvukala futhi bathole imiphumela yezempilo ethuthukisiwe.
Yondla ingqondo, umzimba, nomphefumulo.
Ukudla okusekelwe esitshalweni akuzuzisi nje kuphela impilo yomzimba, kodwa futhi kusekela ukondleka kwengqondo, umzimba nomphefumulo. Ngokudla izinhlobonhlobo zokudla kwezitshalo ezinomsoco, abantu banganikeza imizimba yabo ngamavithamini abalulekile, amaminerali, nama-antioxidants akhuthaza ukusebenza kahle kobuchopho. Lezi zakhi zomsoco ziboniswe ukuthuthukisa amakhono okuqonda, ukuthuthukisa inkumbulo, nokuthuthukisa ukucaca kwengqondo okuphelele. Ngaphezu kwalokho, ukudla okusekelwe ezitshalweni kukhuthaza abantu ukuthi babeke phambili ukuzinakekela nokuqaphela. Isenzo sokukhetha ngokucophelela futhi ulungiselele ukudla okusekelwe ezitshalweni kungaba umkhuba wokwelapha, okhuthaza ukuxhumana okujulile nokudla kanye nomuzwa omkhulu wokuba nokuphila kahle. Ekondleni ingqondo, umzimba, nomphefumulo ngokudla okusekelwe ezitshalweni, abantu ngabanye bangathola ukulinganisela okuvumelana okusekela impilo yabo futhi kuthuthukise izinga labo lokuphila.
Sengiphetha, ukufaka ukudla okuningi okusekelwe ezitshalweni ekudleni kwakho kungaba nezinzuzo eziningi zempilo yakho engokomzimba neyengqondo. Ngokugxila ekudleni okuphelele nokungacutshungulwanga, ungakwazi ukwandisa ukudla kwakho izakhamzimba ezibalulekile, wehlise ubungozi bezifo ezingamahlalakhona, futhi uthuthukise impilo yakho yonke. Nakuba ukushintshela ekudleni okusekelwe ezitshalweni ngokugcwele kungase kungenzeki kuwo wonke umuntu, ngisho nezinguquko ezincane ezifana nokwengeza izithelo nemifino eminingi zingenza umthelela omkhulu. Njengenjwayelo, kubalulekile ukuthintana nochwepheshe bezempilo ngaphambi kokwenza izinguquko ezinkulu ekudleni. Ngakho-ke kungani ungazami futhi ubone ukuthi umzimba wakho nengqondo yakho isabela kanjani endleleni yokuphila esekelwe ezitshalweni? Impilo nempilo yakho izokubonga.
FAQ
Yiziphi izinzuzo zezempilo eziyinhloko zokulandela ukudla okusekelwe ezitshalweni?
Ukulandela ukudla okusekelwe ezitshalweni kunikeza izinzuzo zezempilo ezimbalwa ezibalulekile. Okokuqala, kungehlisa ingozi yezifo ezingelapheki, okuhlanganisa nesifo senhliziyo, isifo sikashukela, nezinhlobo ezithile zomdlavuza. Okwesibili, ingasiza ekulawuleni isisindo ngenxa ye-fiber ephezulu kanye nokuminyana kwekhalori ephansi yokudla okusekelwe ezitshalweni. Ukwengeza, ukudla okusekelwe ezitshalweni kungathuthukisa impilo yamathumbu ngokuthuthukisa i-microbiome ehlukahlukene. Futhi inothile ngama-antioxidants, amavithamini, namaminerali, asekela impilo yonke futhi aqinise amasosha omzimba. Okokugcina, ukudla okusekelwe ezitshalweni ngokuvamile kuphansi kwamafutha agcwele kanye ne-cholesterol, okuholela ekuthuthukisweni kwamaphrofayili e-lipid yegazi kanye nokunciphisa ingozi yezinkinga zenhliziyo.
Ukudla okusekelwe ezitshalweni kunomthelela kanjani ekulawulweni kwesisindo kanye nokuphila kahle?
Ukudla okusekelwe ezitshalweni kungaba nomthelela ekulawulweni kwesisindo kanye nokuphila kahle ngezindlela eziningi. Okokuqala, ukudla okusekelwe ezitshalweni ngokuvamile kunama-kilojoule aphansi futhi kuphezulu ku-fiber, okungasiza ukulawula indlala nokukhuthaza ukuncipha kwesisindo. Okwesibili, ukudla okusekelwe ezitshalweni kucebile ngamavithamini, amaminerali, nama-antioxidants, asekela impilo yonke futhi anciphise ingozi yezifo ezingapheli. Ukwengeza, ukudla okusekelwe ezitshalweni ngokuvamile kuphansi kumafutha agcwele kanye ne-cholesterol, okungathuthukisa impilo yenhliziyo futhi kunciphise ingozi yezimo ezihlobene nokukhuluphala. Okokugcina, ukudla okusekelwe ezitshalweni kugcizelela ukudla okuphelele, okungakacutshungulwa, okungaholela ekugayeni ukudla okuthuthukisiwe, ukwanda kwamazinga wamandla, nokuphila kahle okuphelele.
Ingabe ukudla okusekelwe ezitshalweni kungasiza ekuvimbeleni noma ekulawuleni izifo ezingelapheki njengesifo senhliziyo nesifo sikashukela?
Yebo, ukudla okusekelwe ezitshalweni kungasiza ekuvimbeleni nasekulawuleni izifo ezingamahlalakhona njengenhliziyo nesifo sikashukela. Izidlo ezisekelwe ezitshalweni ngokuvamile ziphansi ngamafutha agcwele kanye ne-fiber ephezulu, amavithamini, amaminerali, nama-antioxidants, konke okunomthelela ekwenzeni ngcono impilo yenhliziyo nokulawula ushukela egazini. Ucwaningo luye lwabonisa ukuthi abantu abalandela ukudla okusekelwe ezitshalweni banengozi encane yokuba nesifo senhliziyo nesifo sikashukela, kanye nokuphathwa okungcono kwalezi zimo uma sebenazo kakade. Kodwa-ke, kubalulekile ukuqaphela ukuthi izidingo zokudla zomuntu ngamunye zingahluka, futhi ukubonisana nochwepheshe bezokunakekelwa kwezempilo kunconywa ukuze uthole iseluleko esiqondene nawe.
Yiziphi ezinye izakhi ezibalulekile ezingadinga ukunakwa okukhethekile lapho ulandela ukudla okusekelwe ezitshalweni?
Ezinye izakhi ezibalulekile ezingase zidinge ukunakwa okukhethekile lapho ulandela ukudla okusekelwe ezitshalweni zihlanganisa uvithamini B12, insimbi, i-calcium, i-omega-3 fatty acids, namaprotheni. I-Vitamin B12 itholakala kakhulu emikhiqizweni yezilwane, ngakho-ke kubalulekile ukuthi abantu abasekelwe ezitshalweni bacabangele ukwesekwa noma imithombo yokudla okuqinile. I-ayoni ingatholakala ekudleni kwezitshalo, kodwa kubalulekile ukukubhangqa nokudla okunovithamini C ocebile ukuthuthukisa ukumuncwa. Imithombo ye-calcium efana nobisi lwezitshalo eziqinile kanye nemifino enamaqabunga kufanele idliwe njalo. I-Omega-3 fatty acids, ikakhulukazi i-EPA ne-DHA, ingatholakala ezithasiselweni ezisekelwe ku-algae. Okokugcina, abantu abasekelwe ezitshalweni kufanele baqinisekise ukuthi badla izinhlobonhlobo zokudla kwezitshalo okunothe ngamaprotheni ukuze bahlangabezane nezidingo zabo zamaprotheni.
Umuntu angashintshela kanjani ekudleni okusekelwe ezitshalweni ngendlela enempilo neqhubekayo?
Ukushintshela ekudleni okusekelwe ezitshalweni ngendlela enempilo futhi eqhubekayo kuhilela ukufaka kancane kancane ukudla okusekelwe ezitshalweni ekudleni kwakho kuyilapho uqinisekisa ukuthi uhlangabezana nezidingo zakho zokudla okunomsoco. Qala ngokungeza izithelo ezengeziwe, imifino, okusanhlamvu okuphelele, okusanhlamvu, namaprotheni asekelwe ezitshalweni ekudleni kwakho, kuyilapho unciphisa ukusetshenziswa kwenyama nobisi. Zifundise mayelana nokudla okusekelwe ezitshalweni futhi ufune isiqondiso kuchwepheshe wezokudla obhalisiwe uma kudingeka. Khomba ukudla okuhlukahlukene nokunomsoco, okuhlanganisa imisoco ehlukahlukene njenge-iron, i-calcium, ne-omega-3 fatty acids. Qaphela ukuthola umkhiqizo wemvelo kanye notshalwe endaweni ukuze usekele izinqubo ezisimeme.
