Ukutya oku-6 okubangela ukudumba

Umxholo

• 1. Isiraphu yengqolowa ene-high-fructose
• 2. Amafutha okuhambisa angengowamvelo
• 3. Imifuno kunye neoyile yembewu
• 4. Iicarbohydrate ezicokisekileyo
• 5. Utywala obuninzi
• 6. Inyama eyenziweyo
• Umgca wezantsi
• Ukulungiswa kokutya: Beat Beat Bloat

Ukudumba kunokuba kuhle okanye kubi kuxhomekeke kwimeko.

Kwelinye icala, yindlela yendalo yokuzikhusela xa wenzakele okanye ugula.

Inokukunceda umzimba wakho ukuba uzikhusele kwisifo kwaye uvuselele ukuphilisa.

Kwelinye icala, ukudumba okungapheliyo, okuzinzileyo kunxulunyaniswa nomngcipheko owonyukayo wezifo ezinjengesifo seswekile, isifo sentliziyo, kunye nokutyeba kakhulu (,,).

Into enomdla kukuba ukutya okutyayo kunokuchaphazela kakhulu ukudumba emzimbeni wakho.

Nazi izinto ezi-6 ezinokubangela ukudumba.

1. Isiraphu yengqolowa ene-high-fructose

Iswekile yetafile (i-sucrose) kunye nesiraphu yengqolowa ephezulu ye-fructose (HFCS) zezona ntlobo zimbini ziphambili zeswekile eyongeziweyo kukutya kwaseNtshona.

Iswekile yi-50% yeswekile kunye ne-50% ye-fructose, ngelixa isiraphu ephezulu yengqolowa ye-fructose imalunga ne-45% yeswekile kunye ne-55% ye-fructose.

Esinye sezizathu zokongeza iishukela ziyingozi kukuba zinokunyusa ukudumba, ezinokukhokelela kwizifo (,,,,).

Kwisifundo esinye, iimpuku ezondla izidlo eziphezulu ze-sucrose zavelisa umhlaza webele osasazeka kwimiphunga yazo, ngokuyinxenye ngenxa yempendulo yokuvuvukala kwiswekile ().

Kwesinye isifundo, iimpembelelo ezichaseneyo ne-omega-3 fatty acids bezingasebenzi kakuhle kwiimpuku ezondla ukutya okuneswekile eninzi ().

Ngapha koko, kuvavanyo lwezonyango olungenamkhethe apho abantu babesela isoda rhoqo, ukutya isoda, ubisi, okanye amanzi, kuphela abo bakwiqela leesoda eliqhelekileyo babenamazinga anyukayo euric acid, eqhuba ukudumba kunye nokuxhathisa kwe-insulin ().

Iswekile inokuba yingozi kuba ibonelela ngexabiso elingaphezulu kwe-fructose.

Ngelixa inani elincinci le-fructose kwiziqhamo kunye nemifuno lilungile, ukusebenzisa izixa ezikhulu kwiswekile eyongeziweyo ngumbono ombi.

Ukutya kakhulu i-fructose kunxulunyaniswe nokukhuluphala, ukunganyangeki kwi-insulin, isifo seswekile, isifo sesibindi esinamafutha, umhlaza kunye nesifo sezintso esinganyangekiyo (,,,,,,,).

Kananjalo, abaphandi baqaphele ukuba i-fructose ibangela ukudumba ngaphakathi kweeseli ze-endothelial ezihambelana nemithambo yegazi, engoyena mngcipheko wesifo sentliziyo ().

Ukutya okuphezulu kwe-fructose kuye kwaboniswa ukuba kuyonyusa amanqaku amaninzi okuvuvukala kwiimpuku nakubantu (,,,,,).

Ukutya okuphezulu kwiswekile eyongeziweyo kubandakanya iilekese, itshokholethi, iziselo ezinxilisayo, iikeyiki, iicokies, idonati, iikeyiki eziswiti kunye nezinye iipapa.

ISISHWANKATHELOUkutya ukutya okuneswekile eninzi kunye ne-fructose ephezulu yokuhambisa isiraphu yengqolowa
ukudumba okunokukhokelela kwizifo. Inokuphikisana nefayile ye-
Iziphumo ezichasene nokuvuvukala kwe-omega-3 fatty acids.

2. Amafutha okuhambisa angengowamvelo

Amafutha okuhambisa okungengowamvelo ngamafutha angenampilo onokuwatya.

Zenziwe ngokudibanisa i-hydrogen kumafutha angasinyiswanga, alulwelo, ukubanika uzinzo lwamafutha aqinileyo.

Kwiileyibhile zezithako, amafutha e-trans ahlala edweliswa njengeoyile ye-hydrogenated.

Uninzi lwemajarini luqulethe amafutha, kwaye zihlala zongezwa kukutya okuqhubekekayo ukongeza ubomi beshelfini.

Ngokungafaniyo namafutha e-trans afunyanwa ngokwendalo afumaneka kubisi kunye nenyama, amafutha atshintshiweyo abonakalisiwe abangela ukudumba kunye nokwandisa umngcipheko wesifo (,,,,,,,,,,),.

Ukongeza ekwehliseni i-HDL (elungileyo) i-cholesterol, amafutha athambisayo angaphazamisa ukusebenza kweeseli ze-endothelial ezigcobise imithambo yakho, engoyena nobungozi besifo sentliziyo ().

Ukutya amafutha okuhambisa okwenziweyo kunxulunyaniswe namanqanaba aphezulu eempawu zokukrala, ezinje nge-C-esebenzayo yeprotein (CRP).

Ngapha koko, kwisifundo esinye, amanqanaba e-CRP ayephezulu angama-78% phakathi kwabasetyhini abaxele awona mafutha aphezulu ().

Kwilingo elilawulwa ngokungahleliwe kubandakanya nabasetyhini abadala abanobunzima obugqithisileyo, ioyile ye-soya ene-hydrogenated inyuse ukuvuvukala ngaphezulu kweoyile yesundu kunye nejongilanga ().

Izifundo kumadoda asempilweni nakumadoda anamanqanaba aphezulu e-cholesterol abonakalise ukonyuka okufanayo kokumakisha okukruthayo ekuphenduleni amafutha (,).

Ukutya okuphezulu kumafutha e-trans kubandakanya i-fries yase-France kunye nokunye ukutya okukhawuleziweyo, ezinye iindidi ze-microwave popcorn, iimargarine ezithile kunye nokunqunyulwa kwemifuno, iikeyiki ezipakishwe kunye neicookies, ezinye iikeyiki, kunye nakho konke ukutya okucutshungulwayo okuluhlu lweoyile yemifuno engafakwanga hydrogen kwilebhile.

ISISHWANKATHELOUkutya amafutha okuhambisa okungekho mthethweni kunokunyusa ukudumba kunye nomngcipheko
kwizifo ezininzi, kubandakanya isifo sentliziyo.

3. Imifuno kunye neoyile yembewu

Ngexesha le-20 leminyaka, ukusetyenziswa kweoyile yemifuno kunyuke nge-130% e-United States.

Abanye oososayensi bakholelwa ukuba iioyile ezithile zemifuno, ezinjengeoyile yeembotyi zesoya, zikhuthaza ukudumba ngenxa yomxholo we-omega-6 ephezulu ye-acid ().

Nangona ukutya okunamafutha kwe-omega-6 kuyimfuneko, ukutya okuqhelekileyo eNtshona kunika ngaphezulu kakhulu kunokuba abantu befuna.

Ngapha koko, iingcali zezempilo zicebisa ukutya ukutya okunesityebi okuninzi kwe-omega-3, njengentlanzi enamafutha, ukuphucula i-omega-6 yakho ukuya kwi-omega-3 ratio kwaye uvune izibonelelo ezichaseneyo ne-omega-3s.

Kwisifundo esinye, iigundane zondla ukutya nge-omega-6 ukuya kwi-omega-3 ratio ye-20: 1 inamanqanaba aphezulu kakhulu okumakisha kunalawo adliwayo atyiswa nge-1: 1 okanye 5: 1 ().

Nangona kunjalo, ubungqina bokuba ukutya okuninzi kwe-omega-6 fatty acids kwandisa ukudumba ebantwini okwangoku kuncitshisiwe.

Izifundo ezilawulwayo zibonisa ukuba i-linoleic acid, eyona omega-6 acid edla ngokutya, ayichaphazeli ukumakisha (,).

Uphando olungakumbi luyafuneka ngaphambi kokuba kwenziwe nasiphi na isigqibo.

Imifuno kunye neeoyile zembewu zisetyenziswa njengeoyile yokupheka kwaye sesona sithako siphambili kukutya okuninzi okusetyenzisiweyo.

ISISHWANKATHELOOlunye uphononongo lubonisa ukuba ioyile yemifuno yeoyile ephezulu ye-omega-6
Umxholo unokukhuthaza ukuvuvukala xa kusetyenziswa kakhulu. Nangona kunjalo,
ubungqina abuhambelani, kwaye kufuneka uphando olungakumbi.

4. Iicarbohydrate ezicokisekileyo

IiCarbohydrate zifumene i-rap embi.

Nangona kunjalo, inyani kukuba ayizizo zonke iikhabhohti eziyingxaki.

Abantu bamandulo babesebenzisa ifayibha ephezulu, ii-carbs ezingasetyenziswanga kangangesithuba seminyaka engamawaka ngohlobo lwengca, iingcambu kunye neziqhamo ().

Nangona kunjalo, ukutya ii-carbs ezisulungekileyo kunokuqhuba ukudumba (,,,,,).

Iicarbs ezicociweyo ziye zasusa uninzi lwefiber. Ifayibha ikhuthaza ukugcwala, iphucula ukulawulwa kweswekile yegazi, kwaye ityisa iintsholongwane eziluncedo emathunjini akho.

Abaphandi bacebisa ukuba iicarbs ezicociweyo kukutya kwale mihla kunokukhuthaza ukukhula kweentsholongwane ezivuthayo ezinokunyusa umngcipheko wokutyeba kakhulu kunye nesifo sokukrala kwamathumbu (,).

Iicarb esulungekileyo zinesalathiso esiphezulu se-glycemic (GI) kunezinto ezingafakwanga kusetyenzwe. Ukutya okuphezulu kwe-GI kuphakamisa iswekile yegazi ngokukhawuleza kunokutya okuphantsi kwe-GI.

Kwisifundo esinye, abantu abadala asebekhulile abaye baxela ukutya okuphezulu kwe-GI ukutya babengama-2.9 amaxesha okusweleka kwesifo esitshisayo njengesifo esinganyangekiyo semiphunga (COPD) ().

Kwisifundo esilawulwayo, amadoda aselula, asempilweni atya iigram ezingama-50 zeecarbs ezicoliweyo ngohlobo lwesonka esimhlophe afumana amanqanaba eswekile yegazi aphezulu kunye nokwanda kwamanqanaba ephawu lokudumba ().

Iicarbohydrate ezihlaziyiweyo zifumaneka kwiilekese, isonka, ipasta, iikeyiki, ezinye iisiriyeli, iicookies, iikeyiki, iziselo ezineswekile, kunye nako konke ukutya okusenziweyo okuneswekile okanye umgubo.

ISISHWANKATHELOIfayibha ephezulu, ii-carbs ezingagqitywanga zisempilweni, kodwa iikhabho ezisulungekileyo zonyusa igazi
amanqanaba eswekile kunye nokukhuthaza ukudumba okunokukhokelela kwizifo.

5. Utywala obuninzi

Ukusetyenziswa ngokulinganayo kotywala kubonisiwe ukubonelela ngezibonelelo zezempilo.

Nangona kunjalo, iimali eziphezulu zingakhokelela kwiingxaki ezinzima.

Kwisifundo esinye, amanqanaba omakishi wokuvuvukala weCRP andile kubantu abasele utywala. Okukhona besela utywala, kokukhona amanqanaba eCRP andile ().

Abantu abasela kakhulu banokuba neengxaki zetyhefu yebhaktiriya ephuma kwikolon nasemzimbeni. Le meko-ihlala ibizwa ngokuba "kukuvuza kwamathumbu" -inokuqhuba ukudumba okubanzi okukhokelela kumonakalo kumzimba (,).

Ukuthintela iingxaki zempilo ezinxulumene notywala, ukungenisa kufuneka kuncitshiswe kwiziselo ezi-2 ezisemgangathweni ngamadoda kunye nenye yabasetyhini.

ISISHWANKATHELOUkusela kakhulu utywala kunokonyusa ukudumba kwaye kukhokelele
“Ukuvuza amathumbu” okuqhuba ukudumba emzimbeni wakho wonke.

6. Inyama eyenziweyo

Ukutya inyama eqeshiweyo kunxulunyaniswa nomngcipheko owandayo wesifo sentliziyo, isifo seswekile, kunye nomhlaza wesisu kunye nekholon (,,).

Iindidi eziqhelekileyo zenyama eqeshiweyo zibandakanya isoseji, ibhekoni, iham, inyama yokutshaya, kunye nenyama yenkomo.

Inyama egqityiweyo inemveliso yokuphela kokutya okuphucukileyo (AGEs) kunezinye iinyama.

Ii-AGEs zenziwa ngokupheka inyama kunye nokunye ukutya kumaqondo obushushu aphezulu. Ziyaziwa ukuba zibangela ukudumba (,).

Kuzo zonke izifo ezinxulunyaniswa nokusetyenziswa kwenyama eqeshiweyo, ukudibana kwayo nomhlaza wekolon yeyona yomeleleyo.

Nangona izinto ezininzi zinegalelo kumhlaza wekolon, indlela enye ikholelwa ekubeni iyimpendulo ye-colon yeeseli zekoloni kwinyama egqityiweyo ().

ISISHWANKATHELOInyama egqityiweyo iphezulu kwimixube yokuvuvukala efana nee-AGEs, kunye nayo
Umanyano olomeleleyo nomhlaza wekolon lusenokubangelwa kukudumba
impendulo.

Umgca wezantsi

Ukuvuvukala kunokwenzeka ekuphenduleni kwizinto ezininzi ezibangela, ezinye zazo kunzima ukuzithintela, kubandakanya ungcoliseko, ukonzakala, okanye ukugula.

Nangona kunjalo, unolawulo ngakumbi kwizinto ezinokutya kwakho.

Ukuhlala usempilweni ngangokunokwenzeka, gcina ukudumba phantsi ngokunciphisa ukutya okukutya okukuvuselelayo kunye nokutya ukutya okuchasayo.

Ukulungiswa kokutya: Beat Beat Bloat