Izinto ezi-6 zokutya okunempumelelo kakhulu kwihlabathi ngokufanayo

Umxholo

• 1. Ngaphantsi kwiShukela eyongeziweyo
• 2. Ukuphelisa iiCarbs ezisulungekisiweyo
• 3. Kunqande iioyile zoLimo eziPhezulu kwiOmega-6 Fat
• 4. Ukuphelisa i-Artificial Trans Fats
• 5. Phezulu kwiMifuno kunye neFiber
• 6. Gxila kukutya endaweni yeeCalori
• Umgca osezantsi

Ukutya okuninzi okuvavanyiweyo kuye kwavavanya ixesha.

Oku kubandakanya ukutya kweMeditera, ukutya okuphantsi kwe-carb, ukutya kwe-paleo, kunye nokutya okupheleleyo, ukutya okusekwe kwizityalo.

Ezi ndlela zokutya-kunye nezinye ziboniswa ukuba zisempilweni ixesha elide-zabelana ngokufana okubalulekileyo.

Nazi izinto ezi-6 zonke izidlo ezinempumelelo ezifanayo.

1. Ngaphantsi kwiShukela eyongeziweyo

Iswekile eyongeziweyo yenye yezona zinto zingenampilo kwindlela yokutya yanamhlanje.

Nangona abanye abantu benokunyamezela amaqondo aphakathi eswekile ngaphandle kwengxaki, uninzi lwabantu lusitya kakhulu ().

Xa usitya kakhulu i-fructose-enye yeendlela eziphambili zeswekile-igcwalisa isibindi sakho, esinyanzelwa ukuba siyiguqule ibe ngamanqatha (,).

Inxalenye yamafutha iyasuswa kwisibindi sakho njenge-lipoprotein (VLDL) ye-cholesterol ephakamisa kakhulu igazi-kodwa iphinda ihlale esibindini sakho (,).

Ngapha koko, ukungeniswa okugqithisileyo kwe-fructose kukholelwa ukuba kungoyena mqhubi wesifo sesibindi esinamafutha (6,).

Ikwanxulunyaniswa nezinye iimeko ezininzi, kubandakanya ukutyeba kakhulu, uhlobo lwe-2 yeswekile, kunye nesifo sentliziyo (,,,).

Ngaphezulu, iswekile inikezela ngeekhalori ezingenanto, njengoko inikezela ngeekhalori ezininzi kodwa akukho zondlo zibalulekileyo.

Uninzi lweengcali ziyavuma ukuba ukutya kakhulu iswekile eyongezelelweyo kuyingozi. Ke ngoko, ukutya okuninzi okuyimpumelelo kwenza ukuba kube yinto ephambili ukunciphisa iswekile eyongeziweyo.

ISISHWANKATHELO Kukho isivumelwano sendalo iphela sokuba ukutya kakhulu iswekile eyongezelelweyo akunampilo, kwaye uninzi lwezidlo eziphumeleleyo zicebisa ukunciphisa.

2. Ukuphelisa iiCarbs ezisulungekisiweyo

Iicarbs ezicociweyo- iswekile kunye nokutya okusetyenzisiweyo okwenziwe ngesitatshi, kubandakanya iinkozo, esele zisuswe ifayibha - sesinye isithako iingcali zezondlo ezivumayo ukuba asiyongozi.

Eyona carb icoliweyo ngumgubo wengqolowa, otyiwa kakhulu kumazwe aseNtshona.

Njengoko iinkozo ezicokisekileyo zenziwa ngokucola iinkozo ezipheleleyo kunye nokususa i-bran kunye ne-endosperm- iindawo ezinemicu kunye nesondlo-isitatshi esulungekileyo sinikezela ngeekhalori ezininzi kodwa phantse azikho izondlo eziyimfuneko.

Ngaphandle kwefayibha yengqolowa iphela, isitatshi sinokubangela ukungxama okukhawulezayo kwiswekile yegazi, kukhokelele kwiminqweno kunye nokutya kakhulu kwiiyure ezimbalwa kamva xa iswekile yegazi isiwa (,).

Izifundo zidibanisa i-carbs ecocekileyo kwiimeko ezahlukeneyo zokuxubusha, kubandakanya ukukhuluphala, uhlobo lwe-2 yeswekile, kunye nesifo senhliziyo (,,,,).

Nangona ezinye izidlo-ezifana ne-paleo kunye ne-low-carb-isusa ingqolowa iyonke, zonke izidlo ezinempumelelo ubuncinci zigxininisa ekunciphiseni ukutya okusulungekileyo kunye nokuzibeka endaweni yabo bonke, abaphilileyo.

ISISHWANKATHELO Zonke izidlo eziyimpumelelo zisusa iinkozo ezicoliweyo ezifana nomgubo wengqolowa, ngelixa ezinye izidlo ezinjenge-paleo kunye ne-carb ban ephantsi ngokupheleleyo.

3. Kunqande iioyile zoLimo eziPhezulu kwiOmega-6 Fat

Nangona iioyile zemifuno bezikho amawaka eminyaka, ukuveliswa kweoyile esulungekisiweyo akuqalanga kwade kwangekhulu lama-20.

Oku kubandakanya ioyile yeembotyi zesoya, ioyile ye-canola, ioyile yombona, ioyile yecottonseed, kunye nezinye ezimbalwa.

Abanye abantu banenkxalabo malunga nomxholo ophezulu we-polyunsaturated omega-6 fatty acids kwezinye ioyile zemifuno. Oosonzululwazi bachaze ukuba uninzi lwabantu lunokutya kakhulu i-omega-6 fat (19).

Amafutha e-Omega-6 anokubangela ukuba i-LDL (embi) ye-cholesterol ibe yi-oxidized ngokulula kwaye ibe negalelo ekupheliseni ukungasebenzi kakuhle-amanyathelo amabini aphambili kwinkqubo yesifo sentliziyo (,,,,).

Nangona kunjalo, nokuba ngaba zibangela okanye zithintela isifo sentliziyo siphikisana. Olunye uphononongo lokujonga lubonisa iziphumo ezikhuselayo, kodwa uninzi lwezilingo ezilawulwayo zibonisa ukuba zinokuba yingozi (25, 26,,).

Olunye uphononongo luqwalasele ukuba i-linoleic acid-eyona i-omega-6 ye-fatty acid-ayinyusi amanqanaba egazi amakishayo (,).

Ngelixa uphando olongezelelekileyo luyafuneka ngaphambi kokuba kufikelelwe kwisigqibo esiqinileyo, uninzi lwezazinzulu luyavuma ukuba ukutya kwabantu i-omega-6 kuye kwanda kakhulu kwinkulungwane edlulileyo.

Ukuba unenkxalabo malunga ne-omega-6, thintela ukutya kwakho iioyile zemifuno njengeoyile yeembotyi zesoya kunye neoyile ye-canola. Endaweni yoko, khetha ioyile yomnquma kunye nezinye iioyile ezisezantsi kwi-omega-6.

ISISHWANKATHELO Ukutya okuninzi kukhuthaza ukutya kancinci kweoyile ye-omega-6 etyebileyo yemifuno efana neembotyi zesoya okanye iioyile zecanola. Okwangoku, kuhlala kungaziwa nokuba ngaba ii-oyile ziyingozi okanye hayi.

4. Ukuphelisa i-Artificial Trans Fats

Amafutha eTrans ahlala enziwe ngokwenza i-hydrogenating ioyile yemifuno, ebenza bomelele kubushushu begumbi kwaye yonyuse ubomi beshelfini ().

Izifundo ezininzi zinxibelelana namafutha okuhambisa ukwanda kokudumba kunye nesifo sentliziyo (,).

Ubungqina bunamandla kangangokuba amazwe amaninzi anqamle okanye akathinteli ukusetyenziswa kwamafutha ekudleni.

E-United States, i-fed fed ban yamafutha aqala ukusebenza ngoJuni 2018, nangona iimveliso esele zenziwe zisenokusasazwa kude kube nguJanuwari 2020, okanye kwezinye iimeko 2021 ().

Kwaye, ukutya kubhalwe iigrama ezingama-0 xa ziqulathe ngaphantsi kwe-0.5 yeegram ().

ISISHWANKATHELO Amafutha eTrans enziwa ngeoyile yeoyile yemifuno. Izifundo ezininzi zibonisa ikhonkco kukudumba kunye neemeko ezinjengesifo sentliziyo. Ukusetyenziswa kwayo kunqunyelwe okanye kuvinjelwe kumazwe amaninzi, kubandakanya iMelika.

5. Phezulu kwiMifuno kunye neFiber

Ukutya okuninzi kunciphisa okanye kuphelisa ukutya okuthile.

Umzekelo, ukutya okusekwe kwizityalo kunciphisa okanye kuphelise ngokupheleleyo ukutya kwezilwanyana, ngelixa ukutya okune-carb ephantsi kunye nepaleo kususa iinkozo.

Nangona kunjalo, nangona ezinye izidlo ezinempumelelo- njengeyona ndlela iphantsi yokutya - zinokuthintela isityebi se-carb, imifuno enesitatshi, zonke izidlo ezisempilweni zibandakanya uninzi lweveggies ngokubanzi.

Kuvunyelwene jikelele ekubeni imifuno isempilweni, kwaye izifundo ezininzi ziyayixhasa le nto ngokubonisa ukuba ukusetyenziswa kwemifuno kunxulunyaniswa nokwehla kwesifo (,,).

Imifuno iphezulu kwii-antioxidants, izondlo, kunye nefayibha, encedisa ukwehla kobunzima kunye nokondla i-gut gut bacteria (,,).

Uninzi lwezidlo - nokuba zine-carb ephantsi- zikwabandakanya iziqhamo ukuya kuthi ga kwinqanaba elithile.

ISISHWANKATHELO Zonke izidlo eziyimpumelelo zigxininisa ekutyeni imifuno eninzi kwaye - kwimeko ezininzi - iziqhamo. Oku kutya kuphezulu kwii-antioxidants kunye nemicu ye-prebiotic enempilo.

6. Gxila kukutya endaweni yeeCalori

Enye into ukutya okunempumelelo okufanayo kukuba bagxininisa ukubaluleka kokutya okupheleleyo, okukodwa kunye nokuthintela ikhalori.

Nangona iikhalori zibalulekile kulawulo lobunzima, ukuzibamba nje ngaphandle kokutya okutyayo kunqabile ukuba kusebenze kwixesha elide.

Endaweni yokuzama ukunciphisa umzimba okanye ukuthintela iikhalori, yenze injongo yakho ukondla umzimba wakho kwaye ube sempilweni.

ISISHWANKATHELO Uninzi lwezidlo eziphumelelayo zigxininisa kutshintsho kwindlela yokuphila ebandakanya ukutya okupheleleyo- kunye nokuyeka ukuthoba ubunzima kulandele njengempembelelo yecala lendalo.

Umgca osezantsi

Uninzi lwezidlo ezisempilweni-njengokutya kweMeditera, ukutya okuneswekile encinci, ukutya kwepaleo, kunye nokutya okupheleleyo, ukutya okusekwe kwizityalo- kunezinto ezimbalwa ezifanayo.

Okona kubaluleke kakhulu, bajolise kukutya okupheleleyo kwaye bakhuthaze abantu ukuba banciphise ukutya kwabo okucwangcisiweyo, amafutha athambileyo, iswekile eyongeziweyo, kunye neecarb.

Ukuba unqwenela ukuphucula impilo yakho, cinga ngokutshintsha okunye kokutya okucutshungulwayo okutyayo kunye nokutya okupheleleyo, kubandakanya imifuno, iziqhamo, kunye neenkozo ezipheleleyo.