Umhlaza kunye nokutya 101: Indlela oyityayo enokuchaphazela ngayo uMhlaza

Umxholo

• Ukutya kakhulu ukutya okuqinisekileyo kunokunyusa umngcipheko womhlaza
• Iswekile kunye neeCarbs ezisulungekisiweyo
• Inyama eqhubekileyo
• Ukutya okuGqithisileyo
• Zobisi
• Ukutyeba kakhulu okanye ukutyeba kakhulu kunxulunyaniswa nokwanda komngcipheko womhlaza
• Ukutya okuthile kunePropathi yokuLwa noMhlaza
• Imifuno
• Isiqhamo
• Iimbewu zeflax
• Izinongo
• Iimbotyi neeMbotyi
• Amantongomane
• I-oyile ye-olivu
• Igalikhi
• Intlanzi
• Zobisi
• Ukutya okusekwe kwizityalo kunokunceda ukukhusela umhlaza
• Ukutya okufanelekileyo kunokuba neZiphumo eziNcedo kubantu abanomhlaza
• Isidlo seKetogenic sibonisa isithembiso esithile sokunyanga umhlaza, kodwa ubungqina bubuthathaka
• Umgca osezantsi

Umhlaza sesinye sezizathu eziphambili zokufa kwabantu kwihlabathi liphela ().

Kodwa uphononongo lubonisa ukuba utshintsho kwindlela yokuphila elula, njengokulandela ukutya okusempilweni, kunokuthintela i-30-50% yayo yonke imihlaza (,).

Ubungqina obukhulayo bubonisa imikhwa ethile yokutya ekonyusa okanye yokunciphisa umngcipheko womhlaza.

Ngaphezu, isondlo kucingelwa ukuba sidlale indima ebalulekileyo ekunyangeni nasekujonganeni nomhlaza.

Eli nqaku ligubungela yonke into oyifunayo malunga nekhonkco phakathi kokutya kunye nomhlaza.

Ukutya kakhulu ukutya okuqinisekileyo kunokunyusa umngcipheko womhlaza

Kunzima ukungqina ukuba ukutya okuthile kubangela umhlaza.

Nangona kunjalo, uphononongo lokujonga lubonakalise kaninzi ukuba ukutya okuphezulu kokutya okuthile kunokwandisa amathuba okuba nomhlaza.

Iswekile kunye neeCarbs ezisulungekisiweyo

Ukutya okuqhubekekayo okuneswekile eninzi kunye nefayibha esezantsi kunye nezakhamzimba zinxulunyaniswe nomngcipheko womhlaza ().

Ngokukodwa, abaphandi bafumanise ukuba ukutya okubangela amanqanaba eglucose egazi ukuya kwispike kunxulunyaniswa nomngcipheko owandayo womhlaza, kubandakanya isisu, amabele kunye nomhlaza womhlaza (,,,).

Olunye uphononongo kubantu abadala abangaphezu kwe-47,000 bafumanisa ukuba abo batya ukutya okuphezulu kwii-carbs ezisulungekileyo baphantse baphindwe kabini ukusweleka ngumhlaza wekolon kunabo badla ukutya okuncinci kwi-carbs ehlaziyiweyo ().

Kucingelwa ukuba amanqanaba aphezulu eswekile yegazi kunye ne-insulin yimeko yomngcipheko yomhlaza. I-insulin ibonakalisiwe ukuba ivuselele ukwahlulwa kweseli, ixhasa ukukhula kunye nokusasazeka kweeseli zomhlaza kunye nokwenza ukuba kube nzima ngakumbi ukuphelisa (,,).

Ukongeza, amanqanaba aphezulu e-insulin kunye neglucose yegazi inokuba negalelo kukudumba emzimbeni wakho. Kwixesha elide, oku kungakhokelela ekukhuleni kweeseli ezingaqhelekanga kwaye kunokuba negalelo kumhlaza ().

Kungenxa yeso sizathu le nto abantu abanesifo seswekile- imeko ebonakaliswa kukunyuka kweswekile yegazi kunye namanqanaba e-insulin- benomngcipheko okhulayo weentlobo ezithile zomhlaza ().

Umzekelo, umngcipheko womhlaza ongalunganga ngama-22% ngaphezulu ukuba unesifo seswekile ().

Ukukhusela kumhlaza, thintela okanye unqande ukutya okunyusa amanqanaba e-insulin, njengokutya okuneswekile eninzi kunye neecarbs ().

Inyama eqhubekileyo

I-Arhente yaMazwe ngaMazwe yoPhando ngomhlaza (IARC) ibona inyama eqhutyiweyo yicarcinogen- into ebangela umhlaza ().

Inyama egqityiweyo ibhekisa kwinyama esele inyangiwe ukugcina incasa ngokufaka ityuwa, ukuphilisa okanye ukutshaya. Ibandakanya izinja ezishushu, i-ham, i-bacon, i-chorizo, i-salami kunye nezinye izidlo zokutya.

Izifundo eziqwalaselweyo zifumene umanyano phakathi kokutya inyama egqityiweyo kunye nokwanda komngcipheko womhlaza, ngakumbi umhlaza wecolorectal ().

Uphengululo olukhulu lwezifundo lufumanise ukuba abantu abatye izixa ezikhulu zenyama eqeshiweyo babenama-20-50% okonyusa umngcipheko womhlaza ongalunganga, xa kuthelekiswa nabo batya kancinane okanye akukho namnye kolu hlobo lokutya ().

Olunye uphononongo lwezifundo ezingaphezu kwe-800 lufumanise ukuba ukutya nje i-gram ezingama-50 zenyama egqityiweyo yonke imihla-ijikeleze izilayi ezine zebhekoni okanye inja enye eshushu-yonyusa umngcipheko womhlaza obomvu nge-18% (,.

Olunye uphononongo lokujonga luye lwadibanisa ukusetyenziswa kwenyama ebomvu kunye nokwanda komngcipheko womhlaza (,,).

Nangona kunjalo, ezi zifundo zihlala zingahlukanisi phakathi kwenyama egqityiweyo kunye nenyama ebomvu engacwangciswanga, ethi ibangele iziphumo.

Uphengululo oluninzi oludibanise iziphumo ezivela kwizifundo ezininzi lufumanise ukuba ubungqina obudibanisa inyama ebomvu engaphendulwanga kunye nomhlaza buthathaka kwaye akuhambelani (,,).

Ukutya okuGqithisileyo

Ukupheka ukutya okuthile kumaqondo obushushu aphezulu, njengokugrosa, ukujija, ukugoba kunye nokuthosa, kunokuvelisa iikhompawundi eziyingozi ezinje nge-heterocyclic amines (HA) kunye neemveliso zokugqibela ze-glycation (AGEs) ().

Ukunyuka okungaphezulu kwezi zinto zinobungozi kunokuba negalelo kukudumba kwaye kungadlala indima kuphuhliso lomhlaza kunye nezinye izifo (,).

Ukutya okuthile, njengokutya kwezilwanyana okunamafutha amaninzi kunye neeprotein, kunye nokutya okusetyenzwe kakhulu, kunokwenzeka kakhulu ukuba kuvelise ezi zinto zinobungozi xa ziphantsi kwamaqondo obushushu aphezulu.

Oku kubandakanya inyama - ingakumbi inyama ebomvu - iitshizi ezithile, amaqanda othosiweyo, ibhotolo, imajarini, itshizi cream, imayonesi, ioyile kunye namandongomane.

Ukunciphisa umngcipheko womhlaza, kunqande ukutshisa ukutya kwaye ukhethe iindlela zokupheka ezipholileyo, ngakumbi xa upheka inyama, njengokupheka, ukubilisa okanye ukubilisa. Ukutya okungaphakathi emanzini kunokunceda ().

Zobisi

Izifundo ezininzi zokujonga ziye zabonisa ukuba ukusetyenziswa kakhulu kobisi kunokunyusa umngcipheko womhlaza webele (,,).

Olunye uphononongo lwalandela phantse ama-4,000 amadoda anomhlaza wesibeletho. Iziphumo zibonise ukuba ukungena okuphezulu kubisi olupheleleyo kunyuse umngcipheko wokuqhubela phambili kwesifo kunye nokufa ().

Uphando oluninzi luyafuneka ukumisela unobangela kunye nesiphumo.

Ithiyori zibonisa ukuba ezi zinto zifunyanisiweyo zibangelwa kukunyuka kwe-calcium, ukukhula okufana ne-insulin 1 (IGF-1) okanye iihomoni ze-estrogen ezivela kwiinkomo ezikhulelweyo- zonke ezo zinxulunyaniswe buthathaka nomhlaza wedlala lobudoda (,,).

Ukusetyenziswa okuphezulu kokutya okunotye iswekile kunye ne-carbs ehlaziyiweyo, kunye nenyama egqityiweyo kunye notywala kakhulu, inokunyusa umngcipheko womhlaza. Ukongeza, ukusetyenziswa okuphezulu kobisi kunxulunyaniswe nomhlaza webele.

Ukutyeba kakhulu okanye ukutyeba kakhulu kunxulunyaniswa nokwanda komngcipheko womhlaza

Ngaphandle kokutshaya kunye nosulelo, ukutyeba yeyona nto iphambili emngciphekweni womhlaza kwihlabathi liphela ().

Yonyusa umngcipheko weentlobo ezili-13 zomhlaza, kubandakanya umqala, ikholon, injeke kunye nezintso, kunye nomhlaza wamabele emva kokuyeka ukuya exesheni ().

E-US, kuqikelelwa ukuba iingxaki zesisindo zenza i-14% kunye ne-20% yabo bonke abantu ababulawa ngumhlaza emadodeni nakwabasetyhini, ngokulandelelana ().

Ukutyeba kakhulu kunokwandisa umngcipheko womhlaza ngeendlela ezintathu eziphambili:

• Ukugqithisa kwamafutha omzimba kunokuba negalelo ekumelaneni ne-insulin. Ngenxa yoko, iiseli zakho azikwazi ukuthatha i-glucose ngokufanelekileyo, ebakhuthaza ukuba bahlule ngokukhawuleza.
• Abantu abatyebe kakhulu batyekele ekubeni namanqanaba aphezulu ee-cytokines ezisegazini, ezibangela ukudumba okungapheliyo kwaye zikhuthaze iiseli ukuba zahlule ().
• Iiseli ezinamanqatha zinegalelo ekwandeni kwenqanaba le-estrogen, elonyusa umngcipheko womhlaza webele kunye nowesibeleko kubafazi abasemva kwemini ().

Iindaba ezimnandi zezokuba izifundo ezininzi zibonise ukuba ukwehla kobunzima phakathi kwabantu abatyebe kakhulu kunye nabantu abatyebe kakhulu kunokwenzeka ukuba bunciphise umngcipheko womhlaza (,,).

Ukutyeba kakhulu okanye ukutyeba yenye yezona zinto zibeka emngciphekweni kwiintlobo ezininzi zomhlaza. Ukufezekisa ubunzima obunempilo kunokunceda ukukhusela kuphuhliso lomhlaza.

Ukutya okuthile kunePropathi yokuLwa noMhlaza

Akukho kutya kwaphela kukutya okuthintela umhlaza. Endaweni yoko, indlela yokutya okupheleleyo inokuba luncedo kakhulu.

Izazinzulu ziqikelela ukuba ukutya ukutya okufanelekileyo komhlaza kunokunciphisa umngcipheko ukuya kuthi ga kwiipesenti ezingama-70 kwaye kunganceda ukubuyisa umhlaza ngokunjalo ().

Bakholelwa ukuba ukutya okuthile kungalwa nomhlaza ngokuthintela imithambo yegazi eyondla umhlaza kwinkqubo ebizwa ngokuba yi-anti-angiogenesis ().

Nangona kunjalo, ukutya okunesondlo kuyinkimbinkimbi, kwaye kusebenza njani ukutya okuthile ekulweni nomhlaza kuyahluka ngokuxhomekeka kwindlela olinywa ngayo, ukucutshungulwa, ukugcinwa nokuphekwa.

Amanye amaqela aphambili okutya ngokuchasene nomhlaza abandakanya:

Imifuno

Izifundo zokujonga zidibanise ukusetyenziswa okuphezulu kwemifuno kunye nomngcipheko omncinci womhlaza (,,).

Imifuno emininzi iqulethe i-antioxidants kunye ne-phytochemicals.

Umzekelo, imifuno emnqamlezweni, kubandakanya ibroccoli, icauliflower kunye nekhaphetshu, ziqulathe i-sulforaphane, into ebonakalisiweyo ukunciphisa ubungakanani beethumba kwiimpuku ngaphezulu kwe-50% ().

Eminye imifuno, enje ngetumato kunye neminqathe, inxulunyaniswa nokwehla komngcipheko wedlala lesisu, lesisu kunye nomhlaza wemiphunga (,,,).

Isiqhamo

Ngokufana nemifuno, iziqhamo zinee-antioxidants kunye nezinye ii-phytochemicals, ezinokunceda ukuthintela umhlaza (,).

Olunye uphononongo lufumanise ukuba ubuncinci ukunikezelwa kweziqhamo ze-citrus ngeveki kunciphise umngcipheko wesifo somhlaza nge-28% ().

Iimbewu zeflax

Iiflekisi zinxulunyaniswe neziphumo zokukhusela umhlaza othile kwaye zinokunciphisa ukusasazeka kweeseli zomhlaza (,).

Umzekelo, olunye uphononongo lufumanise ukuba amadoda anomhlaza wesibeletho ethatha iigrama ezingama-30-okanye malunga neepunipuni ezi-4/4-zomhlaba ezifakwe iflakisi mihla le ukukhula komhlaza kancinci kancinci kunye nokusasazeka kuneqela lolawulo ().

Iziphumo ezifanayo zafunyanwa kwabasetyhini abanomhlaza wamabele ().

Izinongo

Olunye uvavanyo lweetyhubhu kunye nezifundo zezilwanyana lufumanise ukuba isinamon inokuba neempawu ezichasene nomhlaza kunye nokuthintela iiseli zomhlaza ekubeni zisasazeke ().

Ukongeza, i-curcumin, ekhoyo kwi-turmeric, inokunceda ekulweni nomhlaza. Olunye uphando lweentsuku ezingama-30 lufumanise ukuba iigram ze-curcumin ezi-4 zemihla ngemihla zinciphisa izilonda ezinomhlaza kwikholoni ngama-40% kubantu abangama-44 abangafumani unyango ().

Iimbotyi neeMbotyi

Iimbotyi kunye nemidumba ziphezulu kwifayibha, kwaye ezinye izifundo zibonisa ukuba ukutya okuphezulu kwesi sondlo kungakhusela kumhlaza wecolorectal cancer (,).

Olunye uphononongo kubantu abangaphezulu kwama-3,500 bafumanisa ukuba abo batya ezona mbotyi zinobungozi obungaphantsi kwama-50% kwiindidi ezithile zomhlaza ().

Amantongomane

Ukutya amandongomane rhoqo kunokunxulunyaniswa nomngcipheko osezantsi weentlobo ezithile zomhlaza (,).

Umzekelo, olunye uphando kubantu abangaphezulu kwe-19,000 lwafumanisa ukuba abo batya amandongomane amaninzi babenomngcipheko omncinci wokufa ngumhlaza ().

I-oyile ye-olivu

Izifundo ezininzi zibonisa unxibelelwano phakathi kweoyile yomnquma kunye nokunciphisa umngcipheko womhlaza ().

Olunye uphononongo olukhulu lwezifundo zokujonga lufumanise ukuba abantu abatya elona nani liphezulu leoyile yomnquma babenomngcipheko ophantsi we-42% womhlaza, xa kuthelekiswa neqela lolawulo ().

Igalikhi

I-Garlic iqulethe i-allicin, ebonakaliswe ukuba ineempawu zokulwa nomhlaza kwizifundo zetyhubhu yovavanyo (,).

Olunye uphononongo lufumene umanyano phakathi kokutya igalikhi kunye nomngcipheko ophantsi weentlobo ezithile zomhlaza, kubandakanya isisu kunye nomhlaza webele (,).

Intlanzi

Kukho ubungqina bokuba ukutya iintlanzi ezintsha kunokunceda ukukhusela umhlaza, kunokwenzeka ngenxa yamafutha asempilweni anokunciphisa ukudumba.

Uphengululo olukhulu lwezifundo ezingama-41 zafumanisa ukuba ukutya iintlanzi rhoqo kunciphisa umngcipheko womhlaza obomvu nge-12% ().

Zobisi

Ubungqina obuninzi bubonisa ukuba ukutya iimveliso ezithile zobisi kunokunciphisa umngcipheko wesifo somhlaza (,).

Uhlobo kunye nenani lobisi olusetyenzisiweyo kubalulekile.

Umzekelo, ukusetyenziswa ngokulingeneyo kweemveliso zobisi ezikumgangatho ophezulu, ezinje ngobisi oluluhlaza, iimveliso zobisi ezivuthiweyo kunye nobisi oluvela kwiinkomo ezitya ingca, kunokuba nefuthe elikhuselayo.

Oku kunokwenzeka ngenxa yamanqanaba aphezulu e-fatty acids, i-linoleic acid edibeneyo kunye neevithamini ezinamafutha (,,).

Kwelinye icala, ukusetyenziswa kakhulu kweemveliso zobisi eziveliswe ngobuninzi zinxulunyaniswa nomngcipheko okhulayo wezifo ezithile, kubandakanya umhlaza (,,).

Izizathu ezibangelwe zezi ziphumo aziqondwa ngokupheleleyo kodwa zinokubangelwa ziihormoni ezikhoyo kubisi oluvela kwiinkomo ezikhulelweyo okanye kwi-IGF-1.

Akukho kutya okunye kunokukhusela kumhlaza. Nangona kunjalo, ukutya ukutya okuneentlobo ngeentlobo zokutya okugcweleyo, okufana neziqhamo, imifuno, ukutya okuziinkozo, iimbotyi, iziqholo, amafutha asempilweni, intlanzi esandula ukwenziwa kunye nobisi oluphezulu, kunokunciphisa umngcipheko womhlaza.

Ukutya okusekwe kwizityalo kunokunceda ukukhusela umhlaza

Ukutya okuphezulu kokutya okusekwe kwizityalo kunxulunyaniswe nomngcipheko omncinci womhlaza.

Izifundo zifumanise ukuba abantu abalandela ukutya kwemifuno okanye i-vegan banokunciphisa umngcipheko wokukhula okanye ukusweleka ngumhlaza ().

Ngapha koko, uphononongo olukhulu lwezifundo ezingama-96 zafumanisa ukuba imifuno kunye nemifuno inokuba ne-8% kunye ne-15% yomngcipheko omncinci womhlaza, ngokwahlukeneyo ().

Nangona kunjalo, ezi ziphumo zisekwe kwizifundo zokujonga, zisenza kubenzima ukufumanisa izizathu ezinokubakho.

Kungenzeka ukuba iivegans kunye nemifuno itye imifuno, iziqhamo, isoya kunye neenkozo ezipheleleyo, ezinokuthi zikhusele umhlaza (,).

Ngaphezu koko, kunqabile ukuba batye ukutya okucutshungulweyo okanye okuphekwe kakhulu - izinto ezimbini ezinxulunyaniswe nomngcipheko womhlaza ophezulu (,,).

Abantu kwizidlo ezisekwe kwizityalo, ezinje ngemifuno kunye nemifuno, banokuba nomngcipheko omncinci wokuhlaselwa ngumhlaza. Oku kunokwenzeka ngenxa yokutya kakhulu iziqhamo, imifuno kunye neenkozo ezipheleleyo, kunye nokutya okuncinci kokutya okucutshungulwayo.

Ukutya okufanelekileyo kunokuba neZiphumo eziNcedo kubantu abanomhlaza

Ukungondleki kunye nokuphulukana nezihlunu kuxhaphakile kubantu abanomhlaza kwaye banefuthe elibi kwimpilo kunye nokusinda ().

Ngelixa ukutya kungangqinwanga kunyanga umhlaza, isondlo esifanelekileyo kubalulekile ukuxhasa unyango lomhlaza wesintu, ukunceda ekubuyiseni, ukunciphisa iimpawu ezingathandekiyo kunye nokuphucula umgangatho wobomi.

Uninzi lwabantu abanomhlaza bayacelwa ukuba banamathele ekutyeni okusempilweni, okunezakha-mzimba ezibandakanya iprotheyini eninzi, amafutha, impilo, iziqhamo, imifuno kunye neenkozo ezipheleleyo, kunye nokunciphisa iswekile, icaffeine, ityuwa, ukutya okwenziwe kunye notywala.

Ukutya okwaneleyo kwiprotheni ekumgangatho ophezulu kunye neekhalori kunokunceda ukunciphisa i-atrophy yemisipha ().

Imithombo yeprotheni elungileyo ibandakanya inyama ecekeceke, inkukhu, intlanzi, amaqanda, iimbotyi, amandongomane, iimbewu kunye neemveliso zobisi.

Iziphumo ebezingalindelekanga zomhlaza kunye nonyango lwayo ngamanye amaxesha zinokwenza kube nzima ukutya. Oku kubandakanya isicaphucaphu, ukugula, ukutshintsha incasa, ukungabinamdla wokutya, ingxaki yokuginya, urhudo kunye nokuqhinwa.

Ukuba ufumana naziphi na kwezi mpawu, kubalulekile ukuba uthethe nomntu obhalise ngokutya okanye enye ingcali yezempilo enokucebisa ngendlela yokulawula ezi mpawu kunye nokuqinisekisa ukondleka okufanelekileyo.

Ukongeza, abo banomhlaza kufuneka bakuphephe ukuxhasa kakhulu iivithamini, njengoko besebenza njengee-antioxidants kwaye banokuphazamisa unyango lwe-chemotherapy xa bethathwe ngeedosi ezinkulu.

Isondlo esifanelekileyo sinokunyusa umgangatho wobomi kunye nonyango kubantu abanomhlaza kunye nokunceda ukuthintela ukungondleki. Ukutya okusempilweni, okunesondlo kunye neeprotein ezaneleyo kunye neekhalori yeyona ilungileyo.

Isidlo seKetogenic sibonisa isithembiso esithile sokunyanga umhlaza, kodwa ubungqina bubuthathaka

Izifundo zezilwanyana kunye nophando lwangaphambili ebantwini bacebisa ukuba i-carb esezantsi, ukutya okunamafutha aphezulu kunokunceda ukuthintela nokunyanga umhlaza.

Iswekile yegazi ephezulu kunye namanqanaba aphezulu e-insulin zizinto ezinobungozi kuphuhliso lomhlaza.

Ukutya okune-ketogenic kwehlisa iswekile yegazi kunye nenqanaba le-insulin, enokubangela ukuba iiseli zomhlaza zilambe okanye zikhule kancinci (,,).

Ngapha koko, uphando lubonakalisile ukuba ukutya kwe ketogenic kunokunciphisa ukukhula kwethumba kunye nokuphucula amazinga okusinda kwizilwanyana nakwizifundo zetyhubhu yovavanyo (,,,).

Izifundo ezininzi zokuqhuba kunye nezifundo ebantwini zikwabonakalisile izibonelelo ezithile zokutya kwe ketogenic, kubandakanya neziphumo ebezingalindelekanga ezibi kwaye, kwezinye iimeko, ukuphucula umgangatho wobomi (,,,).

Kubonakala ngathi kukho imeko kwiziphumo zomhlaza eziphuculweyo ngokunjalo.

Umzekelo, isifundo esinye seentsuku ezili-14 kubantu abangama-27 abanomhlaza xa kuthelekiswa nefuthe lokutya okusekwe kwiswekile kwabo banokutya okune-based based ketogenic.

Ukukhula kwesisu kunyuke nge-32% kubantu abakukutya okusekwe kwiswekile kodwa kwehla nge-24% kwabo bakukutya okune-ketogenic. Nangona kunjalo, ubungqina abunamandla ngokwaneleyo ukubonisa ukungqinelana ().

Uphengululo lwamva nje olujonge kwindima yokutya kwe ketogenic yokulawula izicubu zobuchopho kugqitywe ekubeni kungasebenza ekuphuculeni iziphumo zolunye unyango, ezinje ngekhemotherapy kunye ne radiation ().

Nangona kunjalo akukho zifundo zonyango ezibonisa izibonelelo ezichanekileyo zokutya kwe ketogenic kubantu abanomhlaza.

Kubalulekile ukuba uqaphele ukuba ukutya kwe ketogenic akufuneki kuthathe indawo yonyango olucetyiswe ngoochwephesha.

Ukuba uthatha isigqibo sokuzama ukutya kwe-ketogenic kunye nolunye unyango, qiniseka ukuba uthethe nogqirha okanye umntu obhalise ukutya, njengoko ukuvela kwimithetho engqongqo yokutya kunokukhokelela kukungondleki kunye nefuthe elibi kwiziphumo zempilo ().

Uphando lwakwangoko lubonisa ukuba ukutya kwe ketogenic kunokunciphisa ukukhula kwesifo somhlaza kunye nokuphucula umgangatho wobomi ngaphandle kwemiphumo emibi. Nangona kunjalo, uphando olongezelelweyo luyafuneka.

Umgca osezantsi

Nangona kungekho zimangaliso zokutya kungathintela umhlaza, obunye ubungqina bubonisa ukuba iindlela zokutya zinokukhusela.

Ukutya okuphezulu ekutyeni okupheleleyo njengeziqhamo, imifuno, ukutya okuziinkozo, amafutha asempilweni kunye neeprotein ezingcakacileyo kunokuthintela umhlaza.

Ngokuchaseneyo, inyama egqityiweyo, iicarb esulungekileyo, ityuwa kunye notywala kunokunyusa umngcipheko.

Nangona kungekho kutya kufunyaniswe ukuba kunyanga umhlaza, ukutya okusekwe kwizityalo kunye nokutya okune-keto kunokuwunciphisa umngcipheko okanye unyango.

Ngokubanzi, abantu abanomhlaza bayakhuthazwa ukuba balandele ukutya okusempilweni, okunesondlo ukugcina umgangatho wobomi kunye nokuxhasa iziphumo ezifanelekileyo zempilo.