Ukutya okusempilweni okuyingozi xa utya kakhulu

Umxholo

• 1. I-Omega-3 kunye neeoyile zentlanzi
• 2.I-Tuna (Zombini ziTsha kunye neeNkonkxa)
• 3. Isinamon
• 4. Nutmeg
• 5. Ikofu
• 6. Isibindi
• 7. Imifuno yeCruciferous
• 8. Amandongomane eBrazil
• Thatha uMyalezo waseKhaya

Kukho ukutya okuninzi okunempilo ngaphandle.

Nangona kunjalo, kubalulekile ukugcina engqondweni ukuba Kaninzi akusoloko kunjalo ngcono.

Ukutya okuthile kunokuba kuhle kuwe ngokumodareyitha, kodwa kuyingozi kakhulu kwixabiso elikhulu.

Nazi izinto ezisi-8 zokutya okunempilo ezinokukonzakalisa xa uzitya kakhulu.

1. I-Omega-3 kunye neeoyile zentlanzi

I-Omega-3 fatty acids ibalulekile kwimpilo yethu.

Balwa ukudumba emzimbeni, badlala indima ebalulekileyo ekukhuleni kwengqondo kunye nokunciphisa umngcipheko wesifo sentliziyo, ukubala nje abambalwa (,,).

Kuba uninzi lweendlela zokutya ziphantsi kwi-omega-3, izongezo ziye zafumana ukuthandwa ().

Ezona zinto zixhaphakileyo zixhaphakileyo ziquka omega-3 njengezingxobo eziveliswa kwiintlanzi, isibindi sentlanzi kunye nobulembu.

Nangona kunjalo, i-omega-3 kakhulu kunokuba yingozi. Amanqanaba edosi aqhelekileyo ukusuka kwi-1-6 gram ngosuku, kodwa ukuthatha kangange-13-14 yeegram ngosuku kunokuba neziphumo zokuncipha kwegazi kubantu abasempilweni (,).

Oku kunokuba semngciphekweni, ngakumbi kubantu abaqhele ukopha okanye abathatha amayeza okucutha igazi ().

Ngapha koko, ukuthatha ixabiso eliphezulu leoyile yesibindi seentlanzi kunokubangela ukungeniswa kakhulu kwe-vitamin A, enokubangela ityhefu ka-A. Oku kubaluleke kakhulu kubantwana nakwabasetyhini abakhulelweyo (,).

Okukwintsusa:

I-Omega-3 fatty acids ibalulekile kwimpilo entle. Nangona kunjalo, i-omega-3 egqithisileyo inokuba neziphumo zokuncipha kwegazi. Ioyile yeentlanzi nayo iphezulu kuivithamini A, enokuba yingozi kwisixa esikhulu.

2.I-Tuna (Zombini ziTsha kunye neeNkonkxa)

I-Tuna yintlanzi enamafutha edla ngokuqwalaselwa isempilweni kakhulu. Ingumthombo olungileyo we-omega-3 fatty acids kwaye iphezulu kakhulu kwiprotein.

Nangona kunjalo, ityhuna inokuba nayo inezinga eliphezulu lokungcoliseka kwendalo okubizwa ngokuba yimethylmercury ().

Kumanqanaba aphezulu, i-methylmercury yityhefu ye-neurological enokubangela iziphumo ezininzi zempilo. Oku kubandakanya ukulibaziseka ekukhuleni kwabantwana, iingxaki zombono, ukunqongophala kokulungelelaniswa kunye nokungeva kakuhle nokuthetha (,).

Iintlanzi ezinkulu zetyhuna ziqulathe eyona mercury, kuba iyakha kwizicwili zayo ekuhambeni kwexesha. Ezi tunas zikhulu kunokwenzeka ukuba zinikezelwe kuwe njengeepremiyamu zentlanzi okanye zisetyenziswe eSushi.

Ii-tunas ezincinci ziqukethe isixa esisezantsi se-mercury, kwaye kunokwenzeka ukuba zenziwe enkonkxiweyo.

Zimbini iintlobo eziphambili zetyhuna enkonkxiweyo, kwaye umxholo wazo we-mercury uyahluka (,):

• Ityhuna emhlophe: Ukukhanya ngombala kwaye kuhlala kuvela kwintlanzi yealbacore. Ityhuna emhlophe iqulethe amaxesha angama-4-5 amaxabiso e-mercury afunyenwe kwityhuna elula.
• Ityhuna elula: Ityhuna ekhanyayo iqulethe i-mercury encinci kakhulu kune-tuna emhlophe. Kumnyama ngombala kwaye ngokwesiqhelo akuveli kwintlanzi ye-albacore.

Umda ophezulu wokhuseleko we-methylmercury yabantu zii-micrograms eziyi-0.1 ngekhilogram yesisindo somzimba.

Oku kuthetha ukuba umntwana ongama-25 kg (55 lb) angatya kuphela i-75 g (2.6 oz) yokutya okusemathinini, ityhuna emhlophe rhoqo ngeentsuku ezili-19. Nakuphi na okungaphezulu koku kungadlula kumyinge oncomekayo ().

Abafazi abakhulelweyo kunye nabantwana bayacetyiswa ukuba banciphise ukutya kwabo kwaselwandle okune-mercury kungabikho ngaphezulu kwamaxesha amabini ngeveki ().

Kukho ezinye iintlobo zeentlanzi ezityebileyo kwi-omega-3 fatty acids, kodwa mancinci amathuba okuba angcoliswe yimercury. Oku kubandakanya isalmon, imackerel, isardadi kunye netrout.

Okukwintsusa:

I-Tuna iqulethe izondlo ezininzi ezibalulekileyo. Nangona kunjalo, isenokungcoliseka yimethylmercury ngenxa yongcoliseko lolwandle.

3. Isinamon

I-Cinnamon sisiqholo esimnandi, esisetyenziswa ngokubanzi esinokuba nezinto ezithile zonyango.

Iphezulu kwii-antioxidants kwaye ibonakalisiwe ukuba iyalwa nokudumba kunye namanqanaba eswekile esezantsi egazini. Ukutya isinamon kuye kwanxulunyaniswa nokwehla kwengozi yesifo sentliziyo, isifo seswekile, umhlaza kunye nezifo ezingenayo inzala (,,,,).

Nangona kunjalo, isinamon iqulethe ixabiso eliphezulu lekhompawundi ebizwa ngokuba yi-coumarin, enokuba yingozi kwiidosi ezinkulu.

Zimbini iintlobo eziphambili zesinamon, ngezixa ezahlukeneyo zecmarin (21,,,):

• Ikasiya: Eyaziwa nangokuthi isinamon eqhelekileyo, iCassia cinnamon iqulethe inani eliphezulu le-coumarin.
• ICeylon: Eyaziwa njenge sinamoni eyiyo, iCeylon yeyona ingaqhelekanga kwezi zimbini. Iphantsi kakhulu kwi-coumarin.

Ukutya okunyamezelwayo imihla ngemihla kwe-coumarin yi-0.1 mg nge-kg yobunzima bomzimba. Ukutya ngaphezulu kakhulu kunokubangela ityhefu yesibindi kunye nomhlaza ().

Ngokusekwe kukutya okunganyamezelekiyo kwemihla ngemihla, akukhuthazwa ukuba kudle ngaphezulu kwe-0.5-2 yeegram zeCassia sinamoni suku ngalunye. Nangona kunjalo, ungatya ukuya kuthi ga kwi-5 yeegram (1 ithisipuni) yeCeylon cinnamon ngosuku.

Ukutya ngaphezulu koku kulungile ngamanye amaxesha, ngokungathi iresiphi ethile ifuna oko. Kodwa izixa ezikhulu akufuneki zityiwe rhoqo.

Okukwintsusa:

ICinnamon ityebile nge-antioxidant kwaye inxulunyaniswe nezibonelelo ezininzi zempilo. Nangona kunjalo ikwanayo necoumarin, enokuba yingozi kwiidosi ezinkulu. Kwezi ntlobo zimbini zesinamon, iCeylon cinnamon iqulethe icoumarin encinci.

4. Nutmeg

I-Nutmeg sisiqholo esinencasa eyahlukileyo. Ihlala isetyenziswa ekutyeni kweKrisimesi njenge-eggnog, iikeyiki kunye neepudding.

I-Nutmeg iqulethe ikhompawundi ebizwa ngokuba yi-myristicin, eyisiyobisi esisebenza ngengqondo.

Kwiidosi ezisezantsi, i-nutmeg ibonelela ngevumba kwizidlo ngaphandle kokuchaphazela impilo. Kodwa kwiidosi ezinkulu, i-nutmeg inokubangela ityhefu ye-myristicin.

Iziphumo zetyhefu ye-myristicin zibandakanya ukuxhuzula, i-arrhythmias yentliziyo, isicaphucaphu, isiyezi, iintlungu kunye nemibono (,).

Ukutya ngaphezulu kwe-10 gram ye-nutmeg kwindawo enye akukhuthazwa. Iidosi eziphezulu kunoko zibonisiweyo zibangela iimpawu zetyhefu ().

Okukwintsusa:

I-Nutmeg isetyenziselwa ukunambitha ukutya okuninzi. Kwiidosi ezisezantsi, ayichaphazeli impilo. Nangona kunjalo, i-nutmeg iqulethe i-myristicin, enokubangela ityhefu kwiidosi ezinkulu.

5. Ikofu

Ikofu sisiselo esimnandi esigcwele ii-antioxidants kunye nezinye izinto ezisebenzayo.

Inxulunyaniswe nezibonelelo ezininzi zempilo, kubandakanya ukunciphisa umngcipheko wezifo zesibindi, uhlobo 2 lweswekile kunye nezifo ze-neurodegenerative (,,).

Into esebenzayo kwikofu eqhelekileyo yicaffeine, ikomityi nganye inomyinge we-80-120 mg. Ukutya yonke imihla i-400 mg kuthathwa ngokuba kukhuselekile.

Nangona kunjalo, ukusebenzisa ngaphezulu kwama-500-600 mg ngosuku kungagqithisa. Oku kungoyisa inkqubo yeemvakalelo, kubangele ukulala, uvalo, ukucaphuka, isisu esibuhlungu, ukubetha kwentliziyo kunye nokungcangcazela kwemisipha ().

Inani lecaffeine elifunekayo lokufumana ezi ziphumo zibi lahluka kakhulu phakathi kwabantu.

Abanye banokusela ikofu eninzi njengoko bafuna, ngelixa abanye befumana iimpawu ezinamanani amancinci e-caffeine.

Okukwintsusa:

Ikofu inxulunyaniswe nezibonelelo ezininzi zempilo. Nangona kunjalo, icaffeine eninzi inokubangela iziphumo ezibi kwabanye abantu.

6. Isibindi

Amalungu zezona ndawo zinesondlo kwizilwanyana, kwaye isibindi lelona lungu linesondlo kuzo zonke.

Ityebile kakhulu kwizondlo ezininzi ezibalulekileyo, ezifana ne-iron, i-B12, i-vitamin A kunye ne-copper.

Nangona kunjalo, i-100 gram yenxalenye yesibindi senyama yenkomo iqulethe ngaphezulu kwamaxesha amathandathu okutya okucetyiswayo (i-RDI) ye-vitamin A, kunye namaxesha asixhenxe e-RDI yobhedu ().

UVitamin A yivitamin enyibilikayo enamafutha, ethetha ukuba igcinwe emzimbeni wethu. Ke ngoko, ukugqithisa kunokubangela iimpawu zetyhefu engu-vitamin A.

Ezi mpawu zinokubandakanya iingxaki zombono, iintlungu zethambo kunye nokwanda komngcipheko wokuqhekeka, isicaphucaphu kunye nokugabha ().

Ukutya ubhedu oluninzi kunokubangela ityhefu yobhedu. Oku kungakhokelela kuxinzelelo lwe-oxidative kunye notshintsho lwe-neurodegenerative, kwaye kunokwandisa umngcipheko wesifo se-Alzheimer's (,,).

Nangona isibindi sisempilweni ngendlela emangalisayo kwaye sisondlo, kufanelekile hayi ityiwa yonke imihla. Ukuyitya kube kanye ngeveki kwanele.

Okukwintsusa:

Isibindi siqulethe izondlo ezininzi ezibalulekileyo. Nangona kunjalo, ityebile kakhulu kwi-vitamin A kunye nobhedu, enokubangela iingxaki kwimali egqithileyo.

7. Imifuno yeCruciferous

Imifuno yeCruciferous lusapho lwemifuno ebandakanya i-broccoli, ihlumelo laseBrussels, i-kale, ikhaphetshu kunye nemifuno ye-collard.

Ezi veggies zidityaniswe nezibonelelo ezininzi zempilo, njengokunciphisa umngcipheko womhlaza kunye nesifo sentliziyo (,,).

Imifuno yeCruciferous yenza inxalenye enkulu yokutya kwemifuno yabantu imihla ngemihla. Ziye zaziwa kakhulu njengezithako kwi-smoothies ezahlukeneyo eziluhlaza kunye neencindi zemifuno ezintsha.

Nangona kunjalo, iikhompawundi kule mifuno ibizwa ngokuba zii-thiocyanate zinokuphazamisa amandla omzimba okufunxa iodine. Oku kunokuba negalelo kwimeko ebizwa ngokuba yi-hypothyroidism (,).

I-Hypothyroidism ibonakaliswa yidlala lengqula elingasebenziyo. Iimpawu zibandakanya ukwanda kwedlala le-thyroid, ukuzuza ubunzima, ukuqhina, ulusu olomileyo kunye namanqanaba amandla ancitshisiweyo (,).

Nangona imifuno ye-cruciferous efana ne-broccoli isempilweni kakhulu, ukongeza amaxabiso aphezulu kwii-smoothies okanye iijusi eziluhlaza kunokuba negalelo ekufumaneni okukhulu kwezi zinto zidibeneyo.

Abantu abanolwazelelelo kwiingxaki ze-thyroid kufuneka bakuphephe ukutya ezi veggies ngesixa esikhulu kakhulu.

Okukwintsusa:

Imifuno yeCruciferous isempilweni kwaye isondlo. Nangona kunjalo, ziqulathe thiocyanates, ezinokuthintela ukufunxa iodine. Abantu abaneengxaki ze-thyroid akufuneki batye izixa ezikhulu kakhulu.

8. Amandongomane eBrazil

Amantongomane aseBrazil aphakathi kwemithombo yokutya efanelekileyo ye-selenium.

I-Selenium yinto ebalulekileyo yokulandelela, kodwa ingaba yingozi kwixabiso eliphezulu (,).

Ukutya okucetyiswayo kwemihla ngemihla kwe-selenium yi-50-70 micrograms / ngosuku kubantu abadala. Ukongeza, inqanaba eliphezulu lokunyamezelwa kokutya okukhuselekileyo malunga ne-300 micrograms / ngosuku kubantu abadala (47,).

Inathi enye enkulu yaseBrazil inokuba ne-micrograms ezingama-95 ze-selenium. Oku kungaphezulu kwesixa esinconywayo semihla ngemihla sabantu abadala, nangaphezulu amaxa amathathu isixa esifunwa ngabantwana.

Ukutya kuphela i-4-5 i-nati zaseBrazil zinokushiya umntu omdala kumda ophezulu wokutya okukhuselekileyo kwe-selenium, ke ayikhuthazwa into yokuba utye ngaphezulu koko.

Iimpawu zetyhefu ye-selenium zibandakanya ukulahleka kweenwele kunye neenzipho, imiba yokwetyisa kunye nobunzima bememori ().

Okukwintsusa:

Amantongomane aseBrazil ane-selenium, nto leyo ebalulekileyo. Nangona kunjalo, i-selenium inetyhefu kwixabiso eliphezulu. Ke, ziintyatyambo ezimbalwa zaseBrazil ekufuneka zityiwe yonke imihla.

Thatha uMyalezo waseKhaya

Ukutya kolu luhlu konke kunempilo emangalisayo.

Nangona kunjalo, ngenxa yokuba into isempilweni ngexabiso elincinci, oko akuthethi ukuba izixa ezikhulu zisempilweni.

Xa kufikwa kwisondlo, ngaphezulu kunjalo hayi soloko ingcono.