Iintsomi ezili-10 eziPhambili eziKhulu kwiZondlo 'Enye'

Umxholo

• 1. Iswekile iphinda-phinda izihlandlo ezisibhozo kunecocaine
• 2. Iikhalori azinamsebenzi kwaphela
• 3. Ukupheka ngeoyile yomnquma ngumbono ombi
• 4. IiMicrowave zonakalisa ukutya kwakho kwaye zikhupha imitha eyingozi
• 5. I-cholesterol yegazi ayinandaba
• 6. Ikofu esithengiweyo inee-mycotoxin ezininzi
• 7. Ukutya kwealkali kusempilweni kodwa ukutya okuneasidi kubangela izifo
• 8. Ukutya ubisi akulunganga emathanjeni akho
• 9. IiCarbs ziyingozi ngokwemvelo
• 10. Incindi yegava siswiti esiswiti
• Umgca wezantsi

Isondlo sichaphazela wonke umntu, kwaye kukho iindlela ezininzi kunye neenkolelo malunga noko kungcono.

Nokuba unobungqina obubaxhasayo, iingcali eziqhelekileyo nezinye iindlela zihlala zingavumelani ngezona ndlela zibalaseleyo.

Nangona kunjalo, abanye abantu babamba iinkolelo malunga nesondlo abangenayo inkxaso yesayensi.

Eli nqaku lijonga ezinye zeentsomi zokuba abantu ngamanye amaxesha babelane kwicandelo lezinye iindlela zokutya.

1. Iswekile iphinda-phinda izihlandlo ezisibhozo kunecocaine

Iswekile ivela ngokwendalo kukutya okuninzi, ngakumbi iziqhamo kunye nemifuno. Nangona kunjalo, ikwasisongezo esithandwayo.

Kukho ubungqina obuninzi bokuba ukongeza iswekile eninzi ekutyeni kuyingozi. Oososayensi bayidibanise nokukhuluphala, ukunganyangeki kwi-insulin, ukwanda kwamafutha esiswini kunye namafutha esibindi, kunye nezifo ezinje ngohlobo lweswekile 2 kunye nesifo sentliziyo (1,,,, 5,).

Nangona kunjalo, ukunqanda iswekile eyongeziweyo kunokuba nzima. Esinye isizathu kukuba abavelisi bayakongeza kukutya okuninzi kwangaphambili, kubandakanya iisosi ezinencasa kunye nokutya okukhawulezayo.

Ukongeza, abanye abantu bafumana ukuthanda ukutya okuneswekile eninzi.

Oku kukhokelele kwezinye iingcali ukuba zikholelwe ukuba iswekile kunye nokutya okukuyo kuneempawu zokulutha.

Kukho ubungqina bokuxhasa oku kwizilwanyana nasebantwini. Iswekile inokuvula indawo ezifanayo kwingqondo njengeziyobisi zokuzonwabisa, kwaye inokubangela iimpawu ezifanayo zokuziphatha (,).

Abanye baya kuthi ibango leswekile liphindaphindwe kasibhozo likhoboka kunecocaine.

Eli bango lisuka kuphononongo olufumanise ukuba iigundane zikhetha amanzi aswiti kunye neswekile okanye saccharin ngaphezulu kwe-cocaine efakwa ngaphakathi).

Yayisisiphumo esothusayo kodwa ingakhange ibonakalise ukuba iswekile inomdla wokuphinda izihlandlo ezisibhozo ebantwini, xa kuthelekiswa necocaine.

Iswekile inokubangela iingxaki zempilo, kwaye inokuba ngumlutha. Nangona kunjalo, akunakulindeleka ukuba ube likhoboka ngakumbi kunecocaine.

IsishwankatheloIswekile isenokungabi yimpilo kwaye inokuba likhoboka, kodwa akunakulindeleka ukuba izihlandlo ezisibhozo zibe likhoboka njengecocaine.

2. Iikhalori azinamsebenzi kwaphela

Abanye abantu bacinga ukuba iikhalori zizonke izinto ezibaluleke kakhulu ekulahlekeni kobunzima.

Abanye bathi unganciphisa ubunzima nokuba utya kangakanani iikhalori, okoko ukhetha ukutya okufanelekileyo. Bacinga ukuba iikhalori azisebenzi.

Inyaniso iphakathi nendawo.

Ukutya ukutya okuthile kunokunceda ekuxhaseni ukunciphisa umzimba, umzekelo:

• ukonyusa imetabolism, eyonyusa inani leekhalori ozitshisayo
• ukunciphisa ukutya, okunciphisa inani leekhalori ozisebenzisayo

Abantu abaninzi banokunciphisa umzimba ngaphandle kokubala iikhalori.

Nangona kunjalo, kuyinyani ukuba xa unciphisa umzimba, iikhalori ezininzi ziyawushiya umzimba wakho kunokungena kuwo.

Ngelixa okunye ukutya kunokukunceda ukuba unciphise umzimba ngaphezulu kunabanye, iikhalori ziya kuhlala zichaphazela ukwehla kobunzima kunye nokuzuza ubunzima.

Oku akuthethi ukuba kufuneka ubale iikhalori ukuze unciphise umzimba.

Ukutshintsha indlela otya ngayo ukuze ukwehla kobunzima benzeke kwi-autopilot kunokuba nokusebenza ngokukuko, ukuba kungangcono.

Isishwankathelo Abanye abantu bakholelwa ukuba iikhalori azenzi mahluko ekulahlekeni kwesisindo okanye ekuzuzeni. Ukubalwa kweekhalori akusoloko kuyimfuneko, kodwa iikhalori zisabala.

3. Ukupheka ngeoyile yomnquma ngumbono ombi

I-oli yomnquma eyongezelelweyo eyinyani yenye yamafutha asempilweni akhoyo. Inamafutha aphilileyo asempilweni kunye ne-antioxidants enamandla (10, 11).

Nangona kunjalo, abantu abaninzi bakholelwa ukuba akunampilo ukuyisebenzisa ekuphekeni.

Amafutha kunye ne-antioxidants anovakalelo kubushushu. Xa usebenzisa ubushushu, iikhompawundi eziyingozi zinokuvela.

Nangona kunjalo, oku kusebenza ikakhulu kwioyile eziphezulu kwi-polyunsaturated fatty acids, ezinje ngeembotyi zesoya kunye neeoyile zombona (12).

Umxholo weoli we-polyunsaturated weoyile ye-oli yi-10% kuphela. Oku kusezantsi, xa kuthelekiswa nezinye iioyile zezityalo ().

Ewe kunjalo, uphononongo lubonakalisile ukuba ioyile yomnquma igcina ezinye zeepropathi zayo ezisempilweni, nokuba kubushushu obukhulu.

Nangona kunokubakho ilahleko yee-antioxidants, ivithamin E, kunye nencasa, ioyile yomnquma igcina uninzi lweepropathi zayo zesondlo xa ishushu (14,,).

Ioyile yomnquma lukhetho olusempilweni lweoyile, nokuba iluhlaza okanye xa upheka.

Isishwankathelo Ioyile yomnquma inokuba lukhetho olufanelekileyo lokupheka. Izifundo zibonisa ukuba iyakwazi ukumelana namaqondo okupheka, nokuba kukude kangakanani.

4. IiMicrowave zonakalisa ukutya kwakho kwaye zikhupha imitha eyingozi

Ukufudumeza ukutya kwi-oveni ye-microwave kuyakhawuleza kwaye kulula kakhulu, kodwa abanye abantu bakholelwa ukuba oku kuza ngendleko.

Banga ukuba ii-microwaves zivelisa i-radiation eyingozi kwaye zinokonakalisa izakha mzimba kukutya. Nangona kunjalo, kubonakala ngathi akukho bungqina bupapashiweyo bokuxhasa oku.

Ii-oveni zemicrowave zisebenzisa imitha, kodwa uyilo lwazo luthintela oku ukubaleka ().

Ngapha koko, uphando lubonisa ukuba ukupheka i-microwave kunokuba bhetele ekulondolozeni izondlo kunezinye iindlela zokupheka, ezinjengokubilisa okanye ukuqhotsa (,,).

Akukho bungqina bobunzululwazi bokuba ukupheka kwe-microwave kuyingozi.

Isishwankathelo Akukho zifundo zipapashiweyo zibonisa ukuba iioyile zemicrowave ziyingozi. Ngokuchasene noko, olunye uphando lubonisa ukuba banokunceda ukugcina izondlo ezitshabalalisa ezinye iindlela zokupheka.

5. I-cholesterol yegazi ayinandaba

Izondlo zihlala zingavumelani nefuthe lamafutha kunye necholesterol yokutya.

Imibutho ephambili, efana neAmerican Heart Association (AHA), icebisa ukunciphisa umda ekutyeni kwamafutha agcweleyo ukuya kwi-5-6% yeekhalori, ngelixa i-2015-2020 Izikhokelo Zezidlo zaseMelika zicebisa ubuninzi be-10% kuluntu ngokubanzi (21, )

Okwangoku, obunye ubungqina bubonisa ukuba ukutya ukutya okuphezulu kwi-cholesterol kunye namafutha agcweleyo akunakunyusa umngcipheko wesifo sentliziyo (,, 25, 26).

Ukusukela ngo-2015, iSebe lezoLimo laseMelika (i-USDA's) Izikhokelo zokutya akusenayo ingcebiso ekunciphiseni ukufunxwa kwecholesterol ukuya kuma-300 mg ngosuku. Nangona kunjalo, basacebisa ukutya njengecholesterol encinci yokutya ngokusemandleni ngelixa ulandela ukutya okunempilo ().

Nangona kunjalo, abanye abantu baye abayiqonda kakuhle le nto kwaye bakholelwa ukuba igazi amanqanaba e-cholesterol nawo akabalulekanga.

Ukuba namanqanaba aphezulu e-cholesterol egazini lakho kunokunyusa isifo sentliziyo kunye nezinye iimeko zempilo. Akufanele ungabakhathaleli.

Ukulandela indlela yokuphila esempilweni- kubandakanya ukutya okunotye iziqhamo kunye nemifuno kunye nokutya okuncinci okucutshungulwayo, amanqatha kunye neswekile- kunokukunceda ugcine amanqanaba e-cholesterol efanelekileyo.

Isishwankathelo Ikholesterol kunye namanqatha azele kukutya ayinabungozi, kodwa amanqanaba e-cholesterol egazini lakho anokuchaphazela umngcipheko wesifo sentliziyo.

6. Ikofu esithengiweyo inee-mycotoxin ezininzi

I-Mycotoxins zizinto eziyingozi ezivela kwisikhunta ().

Zikhona kukutya okuninzi okuthandwayo.

Kukho intsomi yokuba uninzi lwekofu inamanqanaba eyingozi ee-mycotoxins.

Nangona kunjalo, oku akunakulindeleka. Kukho imigaqo engqongqo elawula amanqanaba e-mycotoxin kukutya. Ukuba isivuno singaphezulu komda wokhuseleko, umlimi kufuneka asilahle ().

Zombini izinto ezibunjiweyo kunye ne-mycotoxins zizinto eziqhelekileyo zemo engqongileyo. Kwezinye iindawo, phantse wonke umntu unamanqanaba e-mycotoxins egazini lakhe ().

Izifundo zibonisa ukuba xa usela iikomityi zekofu ezi-4 (945 mL) zekofu ngosuku, ungatya kuphela iipesenti ezi-2 zokutya okukhuselekileyo kwe-mycotoxin. La manqanaba aphakathi komda wokhuseleko (31).

Akukho mfuneko yokoyika ikofu ngenxa yee-mycotoxin.

Isishwankathelo I-Mycotoxins zizinto eziyingozi ezifumaneka kuyo yonke indawo, kodwa amanqanaba ekhofi aphakathi kwemida yokhuseleko.

7. Ukutya kwealkali kusempilweni kodwa ukutya okuneasidi kubangela izifo

Abanye abantu balandela ukutya kwealkali.

Bathetha bathi:

• Ukutya kunesiphumo esineasidi okanye esinealkali emzimbeni.
• Ukutya okune-asidi kunciphisa ixabiso le-pH yegazi, liyenze ibe neasidi eninzi.
• Iiseli zomhlaza zikhula kuphela kwindawo ene-asidi.

Nangona kunjalo, uphando aluxhasi lo mbono. Inyaniso kukuba, umzimba wakho ulawula ixabiso le-pH yegazi lakho, ngaphandle kokutya kwakho. Itshintsha kuphela xa unetyhefu eqatha okanye imeko yezempilo enje ngesifo sezintso esinganyangekiyo (32, 33).

Igazi lakho linealkali encinci ngokungagqibekanga, kwaye umhlaza unokukhula nakwindawo yealkali ().

Abantu abaxhasa ukutya bacebisa ukuphepha inyama, ubisi, kunye neenkozo, abazibona zine-asidi. Ukutya "kwealkali" kuthiwa ikakhulu kukutya okusekwe kwizityalo, njengemifuno kunye neziqhamo.

Ukutya kwe-alkaline kunokubonelela ngezibonelelo, kodwa kungenxa yokuba isekwe esempilweni, ukutya okupheleleyo. Nokuba oku kutya "kune-alkaline" okanye "yi-asidi" akunakulindeleka ukuba kube nempembelelo.

Isishwankathelo Ukutya akunakulitshintsha ixabiso le-pH (asidi) yegazi kubantu abasempilweni. Akukho bungqina buqinisekileyo bokuxhasa ukutya kwealkali.

8. Ukutya ubisi akulunganga emathanjeni akho

Enye intsomi ithi ubisi lubangela i-osteoporosis. Olu lulwandiso lwentsomi yokutya okune-alkaline.

Abaxhasi bathi iprotein yobisi yenza ukuba igazi lakho libe neasidi kwaye umzimba wakho uthatha ikhalsiyam emathanjeni akho ukuze unciphise obu asidi.

Ngokwenyani, iipropathi ezininzi kwiimveliso zobisi zixhasa impilo yethambo.

Bangumthombo olungileyo wecalcium kunye nephosphorus, ezona ndawo ziphambili zokwakha amathambo. Zine-vitamin K2, enokuthi ibenegalelo ekwakhiweni kwethambo (,, 37).

Ngapha koko, zingumthombo olungileyo weprotein, encedisa impilo yethambo (,).

Ukulawulwa, izifundo zabantu zibonisa ukuba iimveliso zobisi zinokuyiphucula impilo yethambo kuyo yonke iminyaka ngokonyusa uxinano lweethambo kunye nokunciphisa umngcipheko wokuqhekeka (,,,).

Ngelixa ubisi lungabalulekanga kwimpilo yethambo, kunokuba luncedo kakhulu.

Isishwankathelo Abanye abantu bathi iimveliso zobisi zingayonakalisa impilo yethambo, kodwa uninzi lwezifundo lubonisa okwahlukileyo.

9. IiCarbs ziyingozi ngokwemvelo

Ukutya okune-carb ephantsi kunezibonelelo ezininzi.

Izifundo zibonisa ukuba banokunceda abantu ukuba banciphise umzimba kwaye baphucule amanqaku amatsha ezempilo, ngakumbi isifo se-metabolic kunye nohlobo lwe-2 yeswekile (44, 45, 46, 47,).

Ukuba ukunciphisa i-carbs kunokunceda ukunyanga iingxaki ezithile zempilo, abanye abantu bakholelwa ukuba iikhabho kufuneka zibangele ingxaki kwasekuqaleni.

Ngenxa yoko, uninzi lwee-carb eziphantsi zixhasa iidemon zokutya okuphezulu, kubandakanya nezo zinika uluhlu lwezibonelelo, ezinje ngeetapile, iiapile, kunye neminqathe.

Kuyinyani ukuba iikhabho ezisulungekileyo, kubandakanya iishukela ezongeziweyo kunye neenkozo ezicokisekileyo, zinokuba negalelo ekuzuzeni ubunzima kunye nezifo ze-metabolic (, 50,).

Nangona kunjalo, oku akuyinyani kwimithombo yonke ye-carb.

Ukuba unesimo se-metabolic, njengokutyeba kakhulu okanye uhlobo lweswekile yesi-2, ukutya okuncinci kwe-carb kunokunceda. Nangona kunjalo, oko akuthethi ukuba ii-carbs zibangele ezi ngxaki zempilo.

Abantu abaninzi bahlala besempilweni entle ngelixa besitya ukutya okuninzi okungaphuculwanga okuphezulu, njengokutya okuziinkozo.

Ukutya okuncinci kwe-carb lukhetho olunempilo kwabanye abantu, kodwa akuyomfuneko okanye akulungele wonke umntu.

Isishwankathelo Ukutya okune-carb ephantsi kunokubanceda abanye abantu, kodwa oku akuthethi ukuba ii-carbs azinampilo- ngakumbi ezo zipheleleyo kwaye zingalungiswa.

10. Incindi yegava siswiti esiswiti

Imakethi yokutya esempilweni iye yanda ngokukhawuleza kule minyaka idlulileyo, kodwa ayizizo zonke iimveliso zayo ezisempilweni.

Omnye umzekelo yi-sweetener agave nectar.

Iswekile eyongeziweyo inokubangela iingxaki zempilo, kwaye esinye sezizathu yimixholo ephezulu ye-fructose.

Isibindi sakho sinokucoca kuphela isixa esithile se-fructose. Ukuba kukho i-fructose eninzi, isibindi sakho siqala ukuyiguqula ibe ngamanqatha (, 53).

Iingcali zikholelwa ukuba oku kunokuba sesona siphambili kwizifo eziqhelekileyo ().

I-Agave nectar inomxholo ophakamileyo we-fructose kuneswekile eqhelekileyo kunye nesiraphu yengqolowa ephezulu ye-fructose. Ngelixa iswekile iqulethe i-50% yeswekile kunye ne-50% ye-fructose, incindi ye-agave yi-85% ye-fructose (55).

Oku kunokwenza i-agave nectar yenye yeencasa eziswiti ezisempilweni kwintengiso.

Isishwankathelo I-Agave nectar iphezulu kwi-fructose, ekunokuba nzima ukuba isibindi sakho sisebenzise. Kungcono ukunqanda iilekese kunye neswekile eyongeziweyo apho kunokwenzeka.

Umgca wezantsi

Iintsomi zixhaphakile kwihlabathi lesondlo esisesinye. Usenokuba uvile amanye ala mabango kwimidiya yoluntu okanye iiposti zebhlog, okanye ngokulula kubahlobo kunye nosapho.

Nangona kunjalo, uninzi lwezi zibophelelo azimelani novavanyo lwenzululwazi. Umzekelo, uphononongo luphikise umbono wokuba ii-carbs zihlala ziyingozi, ukuba akufuneki ufake i-microwave kukutya kwakho, kwaye i-agave nectar siswiti esimnandi esisempilweni.

Nangona kukuhle ukuthatha impilo yakho ezandleni zakho, kufuneka uhlale ukhangele amabango angathandabuzekiyo. Khumbula ukuba inani elibalulekileyo lezempilo kunye neengcebiso ngesondlo zibhekise kubungqina.