Ukutya okubonakalisiweyo okukuLungele

Umxholo

• 1. Amaqanda apheleleyo
• 2. Ioyile yekhokhonathi
• 3. Amanqatha obisi apheleleyo
• 4. Imidumba
• 5. Inyama engalungiswanga
• 6. Ikofu
• 7. Imifuno enkonkxiweyo nengumkhenkce
• 8. Iinkozo zizonke
• 9. Ityuwa
• 10. Ishellfish
• 11. Itshokholethi
• Umgca wezantsi

Usenokuba uvile ukuba kufuneka uphephe ukutya okuthile kuzo zonke iindleko.

Nangona kunjalo, olu hlobo lweengcebiso ngamanye amaxesha luvela kuphando oludlulileyo okanye kwizifundo ezincinci kakhulu ukuba zingabaluleki.

Ngapha koko, okunye ukutya abantu abahlala bekujonga njengokungenampilo kunokunika izibonelelo zempilo ukuba uzitya ngokumodareyitha.

Eli nqaku lijonga i-11 yokutya okunedemon okunokuba kuhle kuwe.

1. Amaqanda apheleleyo

Izakha-mzimba ezikumaqanda zinokubenza bakutye ukutya okusempilweni onokukutya.

Iminyaka, iingcali ziye zacebisa abantu ukuba bangatyi amaqanda apheleleyo kuba i-yolk yayine-cholesterol eninzi. Ngelo xesha, abanye bakholelwa ukuba ukutya izikhupha zamaqanda kunokunyusa i-cholesterol yegazi kunye nokunyusa umngcipheko wesifo sentliziyo.

Nangona kunjalo, ngoku kubonakala ngathi xa usitya ukutya okune-cholesterol ephezulu njengamaqanda, isibindi sakho sivelisa i-cholesterol encinci ukuhlawula. Kwiimeko ezininzi, amanqanaba e-cholesterol egazini ahlala ezinzile ngokufanelekileyo (1, 2,).

Ngapha koko, amaqanda apheleleyo anokunceda ukukhusela impilo yentliziyo yakho ngokutshintsha ubungakanani kunye nokumila kwe-cholesterol ye-LDL (embi). Kwangelo xesha, i-HDL (elungileyo) amanqanaba e-cholesterol kunye nokunyuka kwe-insulin (()).

Kwisifundo seeveki ezili-12 kubantu abane-metabolic syndrome, iqela elisebenzise amaqanda apheleleyo lafumana ukuphucuka okukhulu kweempawu zentliziyo kuneqela elimhlophe leqanda. Banokuncipha ngakumbi kumanqanaba e-insulin kunye nokumelana ne-insulin ().

Amaqanda aqulathe lula ukwetyiswa, umgangatho ophezulu weprotein. Banokukunceda uhlale ugcwele kwaye wanelisekile kangangeeyure ukuze utye iikhalori ezimbalwa kamva ngemini (,,).

Izikhupha zamaqanda nazo ziphezulu kwi-lutein kunye ne-zeaxanthin. Oku kunokunceda ekukhuseleni izifo eziqhelekileyo zamehlo ezinxulumene nobudala, ezinje ngamehlo kunye nokuhla kwe-macular (,).

Endaweni yokwandisa umngcipheko wesifo sentliziyo, amaqanda anokuyinceda intliziyo. Ukutya amaqanda kunokunceda ukunciphisa iswekile yegazi kunye namanqanaba e-insulin, ukunciphisa indlala, kunye nokukhusela impilo yamehlo.

2. Ioyile yekhokhonathi

Kwixesha elidlulileyo, abavelisi bokutya babehlala besebenzisa ioyile yekhokhonathi ekutyeni okupakishwe kunye nokulungiswa kokutya.

Nangona kunjalo, bekukho inkxalabo yokuba amanqatha agcweleyo kwioyile yekhokhonathi anokubangela isifo sentliziyo. Ngenxa yoko, abavelisi baqala ukutshintsha ioyile yekhokhonathi kunye nezinye iioyile zemifuno, kubandakanya neoyile yemifuno enesidina.

Nangona kunjalo, uphando oluthile lucebise ukuba uhlobo lwamafutha agcweleyo afumaneka kwioyile yekhokhonathi inokunceda intliziyo.

Umzekelo, kukho ubungqina bokuba inokunyusa amanqanaba e-HDL (elungileyo) ye-cholesterol kunale ye-LDL (embi) ye-cholesterol, ekhokelela kumyinge osempilweni wale maxabiso (,).

Kwakhona, ioyile yekhokhonathi inokukhuthaza ukulahleka kwesisindo xa isetyenziswa kwixabiso eliphakathi.

Ioyile yekhokhonathi iqulethe i-triglycerides (MCTs) ephakathi. Isibindi sithatha ii-MCTs ngokuthe ngqo ukuze zisetyenziswe njengamandla. Uphando lwezilwanyana lubonisa ukuba umzimba unokuba mancinci amathuba okuba ugcine ii-MCT njengamafutha, xa kuthelekiswa namafutha etyathanga elide).

Ii-MCTs zinokunceda ukunciphisa indlala kunye nokukhuthaza ukugcwala. Oku kunokukwenza ukuba ungabinakho ukutya kakhulu kwaye kunciphise ikhalori. Banokunyusa umgangatho womzimba wakho ngaphezu kwamanye amafutha, ngokwezifundo ezithile (,,).

Kwisifundo esinye kumajoni asempilweni angama-80, ethatha i-15-30 yeegram ze-MCTs (malunga ne-2-3 yeepuni zeoyile yekhokhonathi) mihla le ibonakale ikhulisa inani leekhalori abazitshisileyo ngomyinge we-120 ngosuku ().

Ewe, ezinye izifundo ezincinci zibonisa ukuba ukongeza ioyile yekhokhonathi kwisidlo sakho kunceda ukunciphisa umzimba kunye namafutha esisu (,).

Nangona kunjalo, nokuba ioyile yekhokhonathi kunye namafutha agcweleyo asempilweni ihlala ingumba ophikisanayo. Izondlo zesondlo azivumelani nemiphumo yamanqatha kunye nokuba umntu kufuneka asebenzise malini.

I-American Heart Association (AHA) ithi, ngokungafaniyo namanye amafutha, i-coconut yeoyile ayinayo i-cholesterol. Nangona kunjalo, bacebisa abantu ukuba banciphise ukutya kwabo amafutha amaninzi kwi-calories ezingama-120 ngosuku, okanye i-5-6% yeekhalori zabo zemihla ngemihla. Izimvo eziyi-21.

Kukulungele ukusebenzisa nayiphi na inqatha ngokumodareyitha.

Ioyile yekhokhonathi iqulethe i-triglycerides ye-chain-medium, enokunceda ukukhusela impilo yentliziyo, ukucinezela ukutya, ukunyusa izinga lokutya, kunye nokukhuthaza ukunciphisa umzimba.

3. Amanqatha obisi apheleleyo

Isonka samasi, ibhotolo, kunye nokhrim ziphezulu kumanqatha azele kunye necholesterol.

Nangona kunjalo, uphononongo lubonisa ukuba ukutya okunencindi, okunamafutha aphezulu anje ngeshizi akuchaphazeli kakubi i-cholesterol kunye nezinye izinto zokumakisha zentliziyo-nakubantu abanamanqanaba aphezulu e-cholesterol okanye ukwanda kwesifo sentliziyo (,,,).

Ukuthatha ibhotolo kwelinye icala kunokunyusa i-LDL (embi) ye-cholesterol kwaye kunokunyusa umngcipheko wesifo sentliziyo (,).

Uninzi lwabantu lusebenzisa kuphela iimveliso zobisi ezinamafutha asezantsi kunye namafutha. Nangona kunjalo, ezi mveliso azinazo ezinye zeempawu ezonyusa impilo kwiintlobo zamafutha apheleleyo.

Umzekelo, lubisi kuphela olunamafutha apheleleyo luqulathe ivithamin K2, enceda ukukhusela impilo yentliziyo kunye nethambo ngokugcina ikhalsiyam emathanjeni nakwimithambo yakho (,,).

Iimveliso zobisi ezinamafutha apheleleyo zikwanayo ne-conjugated linoleic acid (CLA). Olunye uphononongo lwezifundo ezininzi lufumanise ukuba izongezelelo zeCLA zinokunceda ukukhuthaza ukulahleka kwamafutha ().

Nangona kunjalo, iimveliso ezinobisi ezipheleleyo ezinamafutha zinokuphakama kwiikhalori kunye namafutha ezilwanyana. Abantu kufuneka bazisebenzise ngokumodareyitha.

Ukutya ubisi kunokukhusela impilo kunye nethambo kunye nokunciphisa ilahleko yobunzima bemisipha kunye namandla ngexesha lokuguga. Amafutha obisi apheleleyo anokubonelela ngezibonelelo ezongezelelweyo njengevithamini K2.

4. Imidumba

Iimbotyi ziquka iimbotyi, iilentile, ii-ertyisi kunye namandongomane. Zizityebi kwiiprotheni, izimbiwa, kunye nefayibha.

Nangona kunjalo, abanye abantu bakholelwa ukuba abanampilo. Kungenxa yokuba ziqulathe ii-phytates kunye nezinye izinto ezichasayo ezithintela umzimba ekufunxeni iiminerali ezinjenge-zinc kunye nentsimbi.

Oku kubonakala kukuxhalabisa kuphela abantu abangayityiyo inyama, iinkukhu, kunye nentlanzi. Abo batya inyama bathatha ngokwaneleyo kwezi minerali kukutya kwezilwanyana, kwaye iimbotyi azikuthinteli ukufunxeka kwazo (,).

Ngalo naliphi na inqanaba, kukho iindlela zokunciphisa izinto ezingafunekiyo kukutya kwezityalo okusempilweni.

Iimbotyi zityebile kwi-potassium, ngemagniziyam, kunye nezinye izimbiwa. Izifundo ezininzi zifumanise ukuba banciphisa ukudumba, ukunciphisa iswekile yegazi kunye nokukhuthaza impilo yentliziyo (,,,).

Ngaphezulu, iimbotyi zingumthombo obalaseleyo wefayibha, kubandakanya nefayibha enyibilikayo. Uphononongo lubonisa ukuba ifayibha enyibilikayo inokunciphisa ukutya, ikhuthaze ukugcwala, kwaye inciphise ukufunxeka kwekhalori kwizidlo (,).

Iifytates kunye nezinye izinto ezingafunekiyo kwimidumba azibeki nkxalabo kubantu abatya ukutya okunezakha mzimba. Izifundo zibonisa ukuba iimbotyi zinokunciphisa ukudumba kwaye zikhuthaze impilo yentliziyo kunye nokwehla kobunzima.

5. Inyama engalungiswanga

Kukho ubungqina bokuba inyama ebomvu eqhiwulweyo nengasetyenziswanga inokunyusa umngcipheko wesifo sentliziyo, umhlaza webala, kunye nezinye izifo (,).

Nangona kunjalo, inyama engacwangciswanga ingumthombo obalaseleyo weprotein esemgangathweni. Ibiyinxalenye ebalulekileyo yokutya kwabantu kwaye inokuba yeyiphi into evumele abantu ukuba baphuhlise ubuchopho obukhulu, obuntsonkothileyo ngexesha ukutya okuphezulu okusekwe kwizityalo bekungafumaneki (,).

Iprotein yezilwanyana, kubandakanya inyama, inokuphucula ukusebenza kwemisipha. Isifundo kwabasetyhini abadala abatya inyama yenkomo ecekeceke bafumana ukwanda kobunzima bemisipha kunye namandla.

Ikwaqwalasele ukunciphisa kwezinye izinto zokumakisha, nangona ezinye izifundo zinxibelelanise ukutya okubomvu kwinyama kumanqanaba aphezulu okuvuvukala (44,,,,).

Inyama yenye yezona zinto zilungileyo ze-heme iron. Umzimba wakho ufunxa olu hlobo lwesinyithi ngokulula ().

Ngokubanzi, inyama etyiswe ngengca ibonakala iyeyona khetho isempilweni. Iqulethe i-CLA engaphezulu kwenyama etyisiweyo, kunye ne-omega-3 fatty acids (,, 52).

Xa ityiwa ngokumodareyitha, inyama inokunika izondlo. Nangona kunjalo, lumka ukuba ungagqithisi, kuba inyama etshisiweyo kunye nephekiweyo inokuba yingozi kwimpilo yakho.

Xa ityiwa ngokumodareyitha, inyama ebomvu engagqitywanga kunye nephekiweyo ingumthombo ogqwesileyo weprotein esemgangathweni, i-iron kunye nezinye izakha mzimba.

6. Ikofu

Ikofu inecaffeine, isikhuthazi esinamandla. Kwiidosi eziphezulu, icaffeine inokuba neziphumo ezibi.

Nangona kunjalo, ngaphandle kokuba ubuntununtunu kwi-caffeine, ukuyitya okanye ikofu ngokumodareyitha kunokubonelela ngenani lezibonelelo zezempilo.

Uphononongo lubonisa ukuba icaffeine esekofini inokuphucula imeko, kunye nokusebenza kwengqondo kunye nomzimba. Isenokunyusa imetabolism yakho (, 54, 55, 56,).

Ikofu iqulethe ii-antioxidants ezibizwa ngokuba ziipolyphenol, ezinokunciphisa umngcipheko wezifo.

Abantu basebenzisa icaffeine yokuphelisa iintloko kunye nokwenza ngcono ukusebenza kwezemidlalo. Inokukunceda nokudakumba, i-Alzheimer's, kunye nesifo sika-Parkinson's ().

Kwisifundo esinye, amadoda atya i-coffee polyphenols ngaphambi kokutya enokuphucuka okubonakalayo ekusebenzeni komthambo, xa kuthelekiswa neqela lolawulo (,).

Kuphononongo lokujonga kubandakanya amadoda angaphezu kwe-1,700, abo basela ngaphezulu kwe-2,5 yeekomityi zekofu ngemini babenamanqanaba asezantsi eempawu zokuvuvukala kunabo bangakhange basele ikofu ().

Ngapha koko, abantu abasela ikofu eqhelekileyo okanye enganyibilikiyo banokuba semngciphekweni ophantsi wohlobo lweswekile 2. Izazinzulu ezihlalutye izifundo ze-28 zifumene i-8-33% yomngcipheko ophantsi wohlobo lwe-2 yeswekile phakathi kwabantu abasela ikofu yonke imihla (, 57).

Okokugqibela, ikofu inokuba nefuthe lokhuselo kwimpilo yesibindi. Inokucothisa ukuqhubela phambili kwe-hepatitis C engapheliyo kunye nokunciphisa umngcipheko womhlaza wesibindi (,, 60).

Ukutya ikofu rhoqo kunokuphucula ukusebenza kwengqondo kunye nomzimba, kukonyuse izinga lokunciphisa umzimba, kunye nokunciphisa ukudumba kunye nomngcipheko wezifo ezininzi.

7. Imifuno enkonkxiweyo nengumkhenkce

Abantu bahlala becinga ukuba imifuno enkonkxiweyo okanye efriziwe engenasondlo kunemifuno emitsha. Nangona kunjalo, ngaphandle kokuba ukhethe kwaye utye imifuno ngqo kwigadi yakho, oku akunakuba yinyani.

Uphando lubonisa ukuba ukunkonkxa kunye nokuqandisa imifuno ngelixa intsha igcina uninzi lwezondlo. Ngokuchasene noko, ukutya okutsha kunokuphulukana nexabiso lesondlo kwindlela eya kwivenkile yokutya. Ukugcina kukhokelela kwinkcitho encinci kunye neemveliso ezingabizi kakhulu (61).

Olunye uphononongo luhlalutye umxholo weevithamini C kwii-ertyisi kunye ne-broccoli ebikhenkcezisiwe kangangeenyanga ezili-12. Yayifana naleyo yemifuno ethengiweyo kwivenkile yokutya kunye ngaphezulu Ngaphezu kwemifuno egcinwe ekhaya kangangeentsuku (62).

I-Blanching, okanye ukubilisa ngokukhawuleza, ibulala iintsholongwane kwaye inceda ukugcina imibala kunye neencasa zemifuno zihambile. Nangona kunjalo, ukwenza imifuno iblanching ngaphambi kokukhenkcisa okanye ukunkonkxa kunokubangela ilahleko yeevithamini C kunye no-B kunye namandla azo okulwa ne-antioxidant (63).

Nangona kunjalo, ilahleko encinci kakhulu yenzeka emva kokuba imifuno iqabile okanye enkonkxiweyo (63, 64).

Kwelinye icala, iivithamini A kunye no-E, izimbiwa, kunye nefayibha zigcinwa ngexesha lenkqubo ye-blanching kuba zizinzile emanzini. Ke ngoko, amanqanaba ezi zakhamzimba kwimifuno entsha, efriziwe, kunye nemifuno enkonkxiweyo iyafana (65).

Ezinye iivithamini ezinyibilikayo ngamanzi kunye nee-antioxidants zinokuphakama kwimveliso entsha, ngakumbi ukuba uyitya ngqo egadini. Ngokubanzi, nangona kunjalo, umxholo wezondlo kwimifuno enkonkxiweyo kunye neqabileyo iyafana naleyo intsha.

8. Iinkozo zizonke

Abanye abantu bayakuphepha ukutya ukutya okuziinkozo, inxenye okanye ngokupheleleyo. Oku kubandakanya abo balandela ipaleo okanye ukutya okuncinci kwe-carb, kunye nabantu abanesifo seswekile okanye ukunganyamezelani kwe-gluten.

Nangona kunjalo, iinkozo ezipheleleyo ziqulathe izondlo eziyimfuneko kwaye zinokuba nezibonelelo zempilo kubantu abaninzi. Ngapha koko, ukutya ukutya okuziinkozo kunokunceda ukunciphisa ukudumba, ubunzima bomzimba, kunye namafutha esisu (,,,).

I-oats zinokuxhamlisa impilo yentliziyo, ikakhulu ngenxa yefayibha ephezulu kunye nomxholo we-antioxidant (70,,).

Oats ziqulathe ifayibha eyahlukileyo eyaziwa ngokuba yi-beta glucan, eyifayibha ebonakalayo. Inokunceda ukunciphisa umzimba, njengoko inokunciphisa ukutya kwaye ikhuthaze iimvakalelo zokugcwala (,).

Kwisifundo esinye, abantu abali-14 batya izidlo ezinamanani ahlukeneyo e-beta glucan. Amanqanaba okugcwala kwe-hormone peptide YY (PYY) ayephakame kakhulu kwiiyure ze-4 emva kokutya elona nani liphezulu le-beta glucan, xa kuthelekiswa nelona liphantsi ().

Iinkozo ezipheleleyo zibandakanya ingqolowa, irhasi kunye nehabile. I-Buckwheat kunye ne-quinoa nazo ziinkozo, kodwa zingenayo i-gluten kwaye ziqulathe iiproteni ezininzi kunezinye iinkozo ezininzi ().

Ngaphezulu, iquinoa ityebile kwii-antioxidants. Olunye uphononongo lokuphanda ukutya kwezityalo ezili-10 ezivela ePeru kwafumanisa ukuba iquinoa yayiyeyona nto ine-antioxidant ephezulu (,).

Zonke iinkozo zinokuba neziphumo ezihle kwezempilo ngenxa yamanqanaba aphezulu e-antioxidants, ifayibha kunye nezinye izakha mzimba.

9. Ityuwa

Ukutya ityiwa eninzi, okanye isodiyam, kunokunyusa uxinzelelo lwegazi kunye nokunyusa umngcipheko wesifo sentliziyo kunye nokufa icala.

Nangona kunjalo, ityuwa ikwayi-electrolyte ebalulekileyo. Inceda ukugcina ulungelelwaniso lwamanzi kunye nokugcina izihlunu kunye neovolo zisebenza ngokufanelekileyo.

Izikhokelo zeDietary Guidelines zase-2015-2020 zincoma ukuba abantu abadala abasempilweni badle ngaphantsi kwe-2.3 gram yesodium ngosuku ().

Oko kwathethi, abanye abantu banokuba neengxaki ukuba batya ityuwa encinci (,).

Umbutho weSwekile waseMelika ucebisa ngokutya i-1.5-2.5 yeegramu zetyuwa ngosuku ukuba unesifo seswekile (81).

Iziphumo zophononongo olukhulu lokujonga kubantu abangaphezu kwe-130,000 bacebise ukuba abantu abangenalo uxinzelelo lwegazi oluphezulu akufuneki banciphise i-sodium yabo yokutya ngaphantsi kwe-3 gram ngosuku. Kuba bantu, ukwenza njalo kungonyusa umngcipheko wesifo sentliziyo ().

Abanye abantu banokuzuza kwisidlo esisezantsi se-sodium, kodwa isenokungakulungeli wonke umntu. Ugqirha wakho okanye umntu otya ukutya angakuxelela ukuba ingakanani na ityuwa ekulungeleyo.

Ukuthintelwa kwetyuwa kunokunceda abantu abaneemeko ezithile zempilo, kodwa ityuwa encinci kakhulu inokubangela iingxaki zempilo kwabanye.

10. Ishellfish

I-Shellfish ibandakanya i-shrimp, i-mussels, i-clams, i-crab kunye ne-oysters. Zizityebi kwizondlo, kodwa abanye abantu banexhala malunga nomxholo wecholesterol ephezulu.

Nangona i-shellfish iphezulu kakhulu kwi-cholesterol, ukutya kwabo akunakwenzeka ukuba kuphakanyise i-cholesterol yakho yegazi, njengoko isibindi sakho siza kuvelisa i-cholesterol encinci ukuhlawula.

Ukongeza ekugcwaliseni, ezi proteni ziphezulu, ukutya okuneekhalori ezisezantsi zityebile kwi-selenium, isimbiwa esibalulekileyo ekusebenzeni kwengqondo (,).

I-Shellfish ikwayimithombo egqwesileyo ye-iodine, isimbiwa esibalulekileyo sokusebenza kwe-thyroid kunye nempilo elungileyo (,).

Ukutya i-shellfish akunakulinganiswa nokuphakamisa amanqanaba akho e-cholesterol. I-Shellfish ingumthombo olungileyo weprotein esemgangathweni kunye neeminerali eziyimfuneko, kubandakanya i-selenium kunye ne-iodine.

11. Itshokholethi

Uninzi lwabantu alucingi ukuba itshokholethi inesondlo, kuba ihlala iswekile kunye neekhalori. Nangona kunjalo, ukutya okumodareyitha itshokholethi emnyama okanye icocoa kunokubonelela ngezibonelelo ezininzi zempilo.

Okokuqala, iqulethe ii-antioxidants. Ngokomnye uphando, umxholo wecocoa we-flavanol unokubonelela ngomsebenzi omkhulu we-antioxidant kunezinye iziqhamo, kubandakanya iiblueberries kunye neacai ().

Itshokholethi emnyama inokunyusa uvakalelo lwe-insulin, inciphise uxinzelelo lwegazi, kwaye iphucule ukusebenza kwemithambo kubantu abadala abanobunzima obukhulu, uxinzelelo lwegazi oluphezulu, okanye zombini (,).

Ngaphezulu, izifundo zifumanise ukuba iincanconols kwitshokholethi emnyama inokukhusela ulusu elangeni nakomnye umonakalo (,,).

Ukutya inani elimodareyithi letshokholethi emnyama ubuncinci i-70% yecocoa inokubonelela ngezibonelelo zezempilo, ikakhulu ngenxa yeeflavanol zayo (93).

Ukongeza, kungcono ukhethe itshokholethi enamafutha kunye neswekile encinci, njengoko ezi kunokuba negalelo kwezinye iingxaki zempilo.

Ukutya okumodareyithwa itshokholethi emnyama enomxholo ophezulu we-flavanol kunokunyusa uvakalelo lwe-insulin, kunciphise uxinzelelo lwegazi, kunye nokuphucula ukusebenza kwemithambo.

Umgca wezantsi

Xa kuziwa ekumiseleni ukuba kukuphi ukutya okusempilweni, ngamanye amaxesha kunzima ukwahlula phakathi kwenyani kunye neentsomi.

Ngelixa kukho izizathu ezivakalayo zokunciphisa ukutya okuthile, okunye ukutya okusempilweni kwaye okunesondlo kakhulu kwenziwe idemon ngokungafanelekanga.