Iinyani ezingama-20 ngeZondlo ekufanele ukuba ziSense ngokuSebenzayo (Kodwa akunjalo)

Umxholo

• 1. Amafutha eTshintshi angengowakho awaLungelanga ukuSetyenziswa ngabantu
• 2. Awudingi Ukutya Zonke Iiyure ezi-2-3
• 3. Thatha iintloko zeendaba ngengqolowa yetyuwa
• 4. Inyama ayiboli kwiKoloni yakho
• 5. Amaqanda yenye yezona zinto zityebileyo onokuzitya
• 6. Iziselo ezineswekile zezona zinto ziTyebisayo ekutyeni kwale mihla
• 7. I-Low-Fat ayithethi impilo
• 8. Ijusi yeziqhamo ayisiyo eyahlukileyo kwiziselo ezineswekile
• 9. Ukondla iBacteria yakho yesisu kubalulekile
• 10. I-cholesterol ayiloTshaba
• 11. Izixhobo zokwehla ngokobunzima kunqabe umsebenzi
• 12. Impilo ingaphaya kobunzima bakho
• 13. Iikhalori Bala - Kodwa akuyomfuneko ukuba ukubala
• 14. Abantu abane-Type 2 Seswekile akufuneki balandele ukutya okuPhezulu kweCarb
• 15. Amanqatha okanye iiCarbs azikwenzi utyebe
• 16. Ukutya okungafunekiyo kunokuba ngumlutha
• 17. Ungaze uthembele kumabango empilo ekupakisheni
• 18. Iioyile ezithile zemifuno kufuneka zithintelwe
• 19. 'I-Organic' okanye 'i-Gluten-Free' ayithethi impilo
• 20. Sukutyhola iiNgxaki zeMpilo eNtsha kukuTya okuDala
• Umgca osezantsi

Ingqondo ayifanele ithathelwe ingqalelo xa abantu bexoxa ngesondlo.

Uninzi lweentsomi kunye nemibono ephosakeleyo iyasasazeka-nditsho ngabo kuthiwa ziingcali.

Nazi iinyani ezingama-20 zesondlo ekufuneka zibe yingqondo eqhelekileyo - kodwa hayi.

1. Amafutha eTshintshi angengowakho awaLungelanga ukuSetyenziswa ngabantu

Amafutha eTrans awanampilo.

Imveliso yabo ibandakanya uxinzelelo oluphezulu, ubushushu, kunye negesi ye-hydrogen phambi kwesinyithi.

Le nkqubo yenza ioyile yemifuno engamanzi iqine kubushushu begumbi.

Ewe, amafutha atshintshayo angaphezulu kokungathandeki. Izifundo zibonisa ukuba azikho mpilweni kwaye zinxulunyaniswa nokunyuka okukhulu kwengozi yesifo sentliziyo (1,).

Ngethamsanqa, uLawulo lwezoKutya kunye noLawulo lweziyobisi (i-FDA) luye lwayalela ukuhanjiswa kwamafutha ukusukela nge-18 kaJuni ngo-2018, nangona iimveliso ezenziwe ngaphambi kwalo mhla zisenokuhanjiswa kude kube ngu-2020 kwaye kwezinye iimeko 2021 ().

Kwaye ukutya okunee-gram ezingaphantsi kwe-0.5 yeefrithi ngokuhambisa kunokubhalwa njenge-0 gram ().

2. Awudingi Ukutya Zonke Iiyure ezi-2-3

Abanye abantu bakholelwa ukuba ukutya okuncinci, nokutya rhoqo kunokubanceda ukuba banciphise ubunzima.

Nangona kunjalo, ezinye izifundo zibonisa ukuba ubungakanani bokutya kunye nokuhamba rhoqo akunampembelelo kukutsha kwamafutha okanye kubunzima bomzimba (,).

Ukutya rhoqo emva kweeyure ezi-3 ukuya kwezi-3 akulunganga kwaye akuyomfuneko kwaphela kuninzi lwabantu. Yitya nje xa ulambile kwaye uqiniseke ukuba ukhetha ukutya okusempilweni kunye nokutya okunesondlo.

3. Thatha iintloko zeendaba ngengqolowa yetyuwa

Imithombo yeendaba ephambili sesinye sezizathu ezibangela ukujikeleza kweentsomi kunye nokubhideka kwesondlo.

Kubonakala ngathi isifundo esitsha senza iintloko veki nganye-zihlala ziphikisana nophando olwaphuma kwiinyanga nje ezimbalwa ezidlulileyo.

La mabali ahlala efumana ingqalelo enkulu, kodwa xa ujonga ngaphaya kwezihloko kwaye ufunda izifundo ezichaphazelekayo, unokufumanisa ukuba zihlala zikhutshwa ngaphandle komxholo.

Kwiimeko ezininzi, ezinye izifundo ezikumgangatho ophezulu ziphikisana ngokuthe ngqo nefrenzy yemithombo yeendaba- kodwa ezi kunqabile ukuba zikhankanywe.

4. Inyama ayiboli kwiKoloni yakho

Bubuxoki ngokupheleleyo ukuba inyama iyabola kwikholoni yakho.

Umzimba wakho ukuxhotyiswe kakuhle ukuba ukwazi ukwetyisa nokufunxa zonke izakha mzimba ezibalulekileyo ezifumaneka enyameni.

Iiprotheyini ziyaphuka esiswini sakho ziiasidi zesisu. Emva koko, ii-enzymes ezinamandla zokugaya ukutya zisahlula konke okunye emathunjini akho amancinci.

Uninzi lwamafutha, iiproteni, kunye nezondlo emva koko zifunxwa ngumzimba wakho. Ngelixa izixa ezincinci zeprotheyini kunye namanqatha anokubaleka ukwetyisa kubantu abasempilweni, akukho nto incinci iseleyo yokubola kwikholoni yakho.

5. Amaqanda yenye yezona zinto zityebileyo onokuzitya

Amaqanda akhutshwe ngokungafanelekanga ziidemon kuba izikhupha zawo ziphezulu kwi-cholesterol.

Nangona kunjalo, uphononongo lubonisa ukuba i-cholesterol evela emaqandeni ayinyusi i-cholesterol yegazi kuninzi lwabantu ().

Izifundo ezitsha ezibandakanya amakhulu amawaka abantu zibonisa ukuba amaqanda awanampembelelo kwisifo sentliziyo kubantu abasempilweni ().

Inyaniso kukuba, amaqanda yenye yezona zinto zisempilweni kunye nezona zisondlo ezinokutya.

6. Iziselo ezineswekile zezona zinto ziTyebisayo ekutyeni kwale mihla

Iswekile eyongeziweyo inokuba yingozi kwimpilo- kwaye ukuyifumana ikwimo engamanzi kubi ngakumbi.

Ingxaki yeswekile engamanzi kukuba ingqondo yakho ayibuyiseli iikhalori ngokutya ukutya okuncinci ().

Ngamanye amagama, ingqondo yakho ayizibhalisi ezi khalori, ikwenza utye ngaphezulu kweekhalori ().

Kuzo zonke izidlo ezingenamsoco, iziselo ezineswekile ezineswekile yeyona nto ityebisayo.

7. I-Low-Fat ayithethi impilo

Ukutya okunamafutha asezantsi okukhuthazwa zizikhokelo zesondlo esiqhelekileyo kubonakala ngathi kukusilele.

Izifundo ezininzi zexesha elide zibonisa ukuba ayisebenzi ekunciphiseni ubunzima okanye ukuthintela izifo (11,, 13).

Ngaphezulu, umkhwa wakhokelela kwintaphane yokutya okutsha, okusenziweyo, okunamafutha asezantsi. Nangona kunjalo, ngenxa yokuba ukutya kuhlala kungcamla kakubi ngakumbi ngaphandle kwamafutha, abavelisi bongeze iswekile kunye nezinye izongezo endaweni yoko.

Ukutya okunamafutha asezantsi ngokwendalo-okufana neziqhamo kunye nemifuno-kulungile, kodwa ukutya okusetyenzisiweyo okubhalwe ukuba "ngamafutha asezantsi" zihlala zilayishwa ngezinto ezingenampilo.

8. Ijusi yeziqhamo ayisiyo eyahlukileyo kwiziselo ezineswekile

Abantu abaninzi bakholelwa ukuba iijusi zeziqhamo ziphilile, njengoko zivela kwiziqhamo.

Nangona incindi yeziqhamo esitsha inokunika ezinye ze-antioxidants ezifumaneka kwiziqhamo, iqulethe iswekile eninzi njengeziselo ezinxilisayo ezineswekile ezinje ngeCoca-Cola ().

Njengokuba ijusi inganiki kuxhathisa ukuhlafuna kunye nezixa ezilinganiselweyo zefayibha, kulula kakhulu ukusebenzisa iswekile eninzi.

Ikomityi enye (240 ml) yejusi yeorenji iqulethe iswekile eninzi njengamaorenji amabini (15, 16).

Ukuba uzama ukunqanda iswekile ngenxa yezizathu zempilo, kuya kufuneka uyiphephe incindi yeziqhamo nayo. Ngelixa ijusi yeziqhamo isempilweni kuneziselo ezinxilisayo, umxholo wayo we-antioxidant awuyenzeli isixa esikhulu seswekile.

9. Ukondla iBacteria yakho yesisu kubalulekile

Abantu ngenene bamalunga ne-10% yabantu-ibacteria emathunjini akho, eyaziwa ngokuba yifula flora, idlula iiseli zakho zomntu 10 ukuya ku-1.

Kwiminyaka yakutshanje, uphando lubonakalisile ukuba iintlobo kunye nenani lezi bacteria zinokuba nefuthe elinamandla kwimpilo yabantu-zichaphazela yonke into ukusukela kubunzima bomzimba ukuya ekusebenzeni kwengqondo (, 18).

Kanye njengeeseli zomzimba wakho, iibacteria kufuneka zityiwe- kunye nefayibha enyibilikayo ngumthombo wamafutha abawukhethayo (,).

Esi isenokuba sesona sizathu sibalulekileyo sokubandakanya ifibre eninzi kwisidlo sakho- ukondla iintsholongwane eziluncedo emathunjini akho.

10. I-cholesterol ayiloTshaba

Oko abantu ngokubanzi babhekisa kuko njenge "cholesterol" ayisiyiyo cholesterol ngokwenyani.

Xa abantu bethetha ngento ekuthiwa yi-"bad" i-LDL kunye ne "cholesterol elungileyo" ye-HDL, babhekisa kwiiproteni ezihambisa i-cholesterol egazini lakho.

I-LDL imele i-lipoprotein ene-low-density, ngelixa i-HDL ibhekisa kubuninzi be-lipoprotein.

Inyani yile, i-cholesterol ayilotshaba. Eyona nto iphambili emngciphekweni wesifo sentliziyo luhlobo lweepoproteins ezithwala i-cholesterol ejikeleze- hayi i-cholesterol ngokwayo.

Kubantu abaninzi, i-cholesterol yokutya ayinampembelelo incinci okanye ayinampembelelo kwinqanaba le-lipoprotein ().

11. Izixhobo zokwehla ngokobunzima kunqabe umsebenzi

Zininzi izinto ezongezelelweyo zokunciphisa umzimba kwimarike- kwaye ziphantse zingaze zisebenze.

Zibangwa ukuba zikhokelela kwiziphumo zomlingo kodwa zisilele xa zifakwa kuvavanyo kwizifundo.

Nokuba zimbalwa ezisebenzayo-njenge-glucomannan-isiphumo sincinci kakhulu ukuba singenza umahluko obonakalayo.

Inyaniso kukuba eyona ndlela yokunciphisa umzimba kwaye uyigcine ikukufumana utshintsho olusempilweni.

12. Impilo ingaphaya kobunzima bakho

Uninzi lwabantu lujolise kakhulu ekuzuzeni ubunzima okanye ekulahlekelweni. Inyaniso kukuba impilo ihamba ngaphaya koko.

Uninzi lwabantu abatyebileyo banempilo emzimbeni, ngelixa uninzi lwabantu abanesisindo esiqhelekileyo baneengxaki ezifanayo zokufumana isisu (,).

Ukujolisa nje kubunzima bomzimba kuyingenelo. Kuyenzeka ukuba uphucule impilo ngaphandle kokulahleka kobunzima - kwaye ngokuchaseneyo.

Kubonakala ngathi indawo apho amanqatha akha khona ibalulekile. Amafutha esiswini sakho esiswini (amanqatha esisu) adityaniswa neengxaki zemetabolism, ngelixa amanqatha aphantsi kolusu lwakho ikakhulu eyingxaki yezithambiso ().

Ke ngoko, ukunciphisa amanqatha esisu kufanele kube yinto ephambili ekuphuculeni impilo. Amafutha aphantsi kwesikhumba sakho okanye inani kwisikali alibalulekanga kangako.

13. Iikhalori Bala - Kodwa akuyomfuneko ukuba ukubala

Iikhalori zibalulekile.

Ukutyeba kakhulu ngumcimbi wamandla agciniweyo, okanye iikhalori, eziqokelela ngohlobo lwamafutha omzimba.

Nangona kunjalo, oku akuthethi ukuba kufuneka ubeke iliso kuyo yonke into engena emzimbeni wakho kunye nokulandelela okanye ukubala iikhalori.

Nangona ukubalwa kweekhalori kusebenza kubantu abaninzi, unokwenza izinto ezininzi ukunciphisa umzimba - ngaphandle kokubala ikhalori enye.

Umzekelo, ukutya iiprotein ezininzi kubonisiwe kukhokelela kuthintelo lwekhalori oluzenzekelayo kunye nokwehla kobunzima obukhulu- ngaphandle kokuthintela ngabom iikhalori (,).

14. Abantu abane-Type 2 Seswekile akufuneki balandele ukutya okuPhezulu kweCarb

Kumashumi eminyaka, abantu bacetyisiwe ukuba batye ukutya okunamafutha asezantsi kunye nee-carbs ezenza i-50-60% yeekhalori.

Ngokumangalisayo, eli cebiso landiswa ukuze libandakanye abantu abanesifo seswekile esine-2-abangakwaziyo ukunyamezela ii-carbs ezinokucoleka lula, ezinje ngeswekile kunye nesitatshi esicocekileyo.

Abantu abanesifo seswekile sesi-2 abanyangeki kwi-insulin kwaye naziphi na ii-carbs abazityayo ziya kubangela ukunyuka okukhulu kumanqanaba eswekile yegazi.

Ngesi sizathu, kufuneka bathathe iziyobisi ezinciphisa iswekile ukunciphisa amanqanaba abo.

Ukuba nabani na ufumana izibonelelo zokutya okune-carb esezantsi, ngabantu abanesifo seswekile. Kwisifundo esinye, ukulandela ukutya okune-carb ephantsi kwiinyanga ezi-6 kuphela kwavumela i-95.2% yabathathi-nxaxheba ukunciphisa okanye ukuphelisa amayeza eswekile yegazi ().

15. Amanqatha okanye iiCarbs azikwenzi utyebe

Amafutha ahlala etyholwa ngokutyeba kakhulu, njengoko ineekhalori ezininzi kwigram kuneeprotein kunye nee-carbs.

Nangona kunjalo, abantu abatya ukutya okunamafutha amaninzi-kodwa abaphantsi kwi-carbs-bagqibela ngokutya iikhalori ezimbalwa kunabantu abakwi-fat-fat, high-carb diet (,).

Oku kukhokelele ekubeni abantu abaninzi basole i-carbs ngokutyeba-okungalunganga nayo. Uninzi lwabantu kwimbali yonke luye lwadla izidlo eziphezulu ze-carb kodwa zahlala ziphilile.

Njengakuyo phantse yonke into kwisayensi yesondlo, umba uxhomekeke kwimeko.

Zombini amanqatha kunye neecarbs zinokutyeba-konke kuxhomekeke kukutya kwakho konke kunye nendlela ophila ngayo.

16. Ukutya okungafunekiyo kunokuba ngumlutha

Kule minyaka ingama-100 idlulileyo, ukutya kuye kwaguquka.

Abantu batya ukutya okugqityiweyo kunanini na ngaphambili, kwaye itekhnoloji esetyenziselwa ukwenza injineli yokutya sele icace gca.

Kule mihla, iinjineli zokutya zifumene iindlela zokwenza ukutya ukuba kube nomvuzo kangangokuba ubuchopho bakho bukhukhule nge-dopamine (30).

Ngesi sizathu, abanye abantu banokuphulukana nolawulo ngokupheleleyo ekusebenziseni kwabo ().

Izifundo ezininzi ezivavanya le nto ziye zafumanisa ukufana phakathi kokutya okune-junk kunye neziyobisi ezixhaphakileyo ().

17. Ungaze uthembele kumabango empilo ekupakisheni

Abantu bayiphaphele impilo kunakuqala.

Abavelisi bokutya bayakwazi oku kwaye bafumene iindlela zokuthengisa ukutya okungenamsoco kubantu abazi impilo.

Benza oku ngokongeza iilebheli ezilahlekisayo ezinje nge "ngqolowa epheleleyo" okanye "amanqatha aphantsi."

Ungafumana ukutya okungenampilo okuninzi okungenampilo ngala mabango ezempilo, anjenge "ngqolowa" yeziqhamo zeziqhamo kunye neCocoa Puffs.

Ezi iilebhile zisetyenziselwa ukukhohlisa abantu ukuba bacinge ukuba bazenzela ukhetho olufanelekileyo-kunye nabantwana babo.

Ukuba ukupakisha ukutya kukuxelela ukuba kunempilo, akunjalo.

18. Iioyile ezithile zemifuno kufuneka zithintelwe

Ezinye iioyile zemifuno-njengobhekilanga, iisoyi, kunye neoyile yombona-ziqulathe isixa esikhulu se-omega-6 fatty acids (33).

Uphononongo lubonisa ukuba ukutya okuphezulu kwe-omega-6 fatty acids - enxulumene ne-omega-3 -yonyusa ukudumba okumgangatho ophantsi emzimbeni wakho ().

Iioyile eziphezulu kwi-omega-6 zinokuba negalelo kuxinzelelo lwe-oxidative kwabanye abantu, ezinokuthi zibe negalelo kwisifo sentliziyo (,,).

Ngesi sizathu, isenokuba sisicwangciso esifanelekileyo sempilo ukukhetha iioyile zemifuno eziphantsi kakhulu kwi-omega-6 fatty acids. Oku kubandakanya ioyile yomnquma, ioyile ye-canola, kunye neoyile ye-oleic ephezulu.

Oku kukuvumela ukuba usebenzise i-omega-6 yakho ukuya kwi-omega-3 ratio.

19. 'I-Organic' okanye 'i-Gluten-Free' ayithethi impilo

Zininzi iindlela zempilo ehlabathini namhlanje.

Zombini ukutya okune-organic kunye ne-gluten-free kuya kusiba yinto eyaziwayo.

Nangona kunjalo, ngenxa nje yokuba into i-organic okanye i-gluten-free ayithethi ukuba iphilile. Unokwenza ukutya okungenamsoco kwizithako eziphilayo kunye nezinto ezingezizo eziphilayo.

Ukutya okungekho ngokwemvelo kwe-gluten kulungile, kodwa ukutya okungaxutywanga kwe-gluten kudla ngokwenziwa ngezithako ezingenampilo ezinokuba zibi nakakhulu kunokuba zine-gluten.

Inyani yile, iswekile yeswekile iseswekile kunye nokutya okungenamsoco okungenangqolowa kukutya okungekho mpilweni.

20. Sukutyhola iiNgxaki zeMpilo eNtsha kukuTya okuDala

Ubhubhane wokutyeba kakhulu waqala nge-1980 kwaye udidi lwesibini lwesifo seswekile lwalandelwa kungekudala emva koko.

Ezi zimbini zeengxaki ezinkulu zempilo kwihlabathi-kwaye ukutya kunento yokwenza nabo.

Abanye oososayensi baqala ukusola ezi bhubhane kukutya okufana nenyama ebomvu, amaqanda, kunye nebhotolo, kodwa oku kutya bekuyinxalenye yokutya kwabantu amawaka eminyaka- kanti ezi ngxaki zempilo zintsha.

Kubonakala kusengqiqweni ngakumbi ukukrokrela ukutya okutsha ukuba ngoyena nobangela, njengokutya okucutshungulwayo, amafutha athambileyo, iswekile eyongeziweyo, iinkozo ezicoliweyo kunye neoyile yemifuno.

Ukugxeka iingxaki zempilo entsha kukutya okudala akunangqondo.

Umgca osezantsi

Iintsomi ezininzi zesondlo kunye nemibono ephosakeleyo zichithwa ngokulula ngengqondo eqhelekileyo kunye nobungqina besayensi.

Olu luhlu lungentla lukunika ukuqonda okungaqhelekanga malunga nokungaqondi, kukunceda ukuba ube nolwazi ngakumbi kwindlela yakho yokutya okunokulinganisela, okunempilo.