Ukutya okusemathinini: Kulungile okanye kubi?

Umxholo

• Kukuthini ukutya okusemathinini?
• Ukunkonkxa kuchaphazela njani amanqanaba ezondlo?
• Ukutya okusemathinini kuyafikeleleka, kulula, kwaye akonakalisi ngokulula
• Zingaqulatha isixa seBPA
• Zingaqulatha iintsholongwane ezibulalayo
• Ezinye ziqulathe ityuwa, iswekile, okanye izinto ezisigcinayo
• Indlela yokwenza ukhetho olufanelekileyo
• Umgca wezantsi

Ukutya okusemathinini kuhlala kucingelwa ukuba akunasondlo kunokutya okutsha okanye okubandisiweyo.

Abanye abantu bathi banezinto ezinobungozi kwaye kufuneka zithintelwe. Abanye bathi ukutya okusemathinini kunokuba yinxalenye yokutya okunempilo.

Eli nqaku lichaza yonke into oyifunayo malunga nokutya okusemathinini.

Kukuthini ukutya okusemathinini?

Ukunkonkxa yindlela yokugcina ukutya ixesha elide ngokuzipakisha kwizikhongozeli ezingangeni moya.

Ukunkonkxa kwaqala ukwenziwa ngasekupheleni kwenkulungwane ye-18 njengendlela yokubonelela ngokutya okuzinzileyo kwamajoni kunye noomatiloshe emfazweni.

Inkqubo yokunkonkxa ingahluka kancinci ngemveliso, kodwa kukho amanyathelo amathathu aphambili. Oku kubandakanya:

• Iqhubekekisa. Ukutya kuyaxobulwa, kusikwe, kusikwe, kudityaniswe, kuboniswe ibhonis, kufakwe ishell okanye kuphekwe.
• Ukutywina. Ukutya okucutshungulwayo kutywinwe ezinkonkxeni.
• Ukufudumeza. Iinkonkxa zifudunyezwa ngokubulala iintsholongwane eziyingozi kunye nokuthintela ukonakala.

Oku kuvumela ukutya ukuba kube sishelufu-okuzinzileyo kwaye kukhuselekile ukuba kungatyiwa kangangeminyaka eyi-1-5 okanye nangaphezulu.

Ukutya okusemathinini okuqhelekileyo kubandakanya iziqhamo, imifuno, iimbotyi, iisuphu, inyama kunye nokutya kwaselwandle.

Ukunkonkxa yindlela esetyenziselwa ukugcina ukutya ixesha elide. Kukho amanyathelo amathathu aphambili: ukuqhubekeka, ukutywina, kunye nokufudumeza.

Ukunkonkxa kuchaphazela njani amanqanaba ezondlo?

Ukutya okunkonkxiweyo kuhlala kucingelwa ukuba akunasondlo kunokutya okutsha okanye okubandisiweyo, kodwa uphando lubonisa ukuba oku akusoloko kuyinyani.

Ngapha koko, ukunkonkxa kugcina uninzi lwezondlo zokutya.

Iiproteni, iicarbbs, kunye namafutha awachaphazeleka yinkqubo. Uninzi lwezimbiwa kunye neevithamini ezinyibilika ngamanqatha ezinjengeevithamini A, D, E, kunye no-K nazo ziyagcinwa.

Kananjalo, uphononongo lubonisa ukuba ukutya okuphezulu kwizakhamzimba ezithile kugcina amanqanaba aphezulu ezondlo emva kokuba enkonkxiweyo,,).

Okwangoku, kuba ukunkonkxa kubandakanya ubushushu obuphezulu, iivithamini ezinyibilika emanzini ezinjengeevithamini C kunye no-B zinokonakala (3,,).

Ezi vithamini ziyabuthathela ubushushu nomoya ngokubanzi, ngenxa yoko zinokulahleka ngexesha lokulungisa, ukupheka, kunye neendlela zokugcina ezisetyenziswa ekhaya.

Nangona kunjalo, ngelixa inkqubo yokunkonkxa inokonakalisa iivithamini ezithile, inani lezinye iikhompawundi ezisempilweni zinokunyuka ().

Umzekelo, iitumato kunye nombona zikhupha ii-antioxidants xa zifudunyezwa, zisenza iinkonkxa zokutya oku kungumthombo olunge ngakumbi wee-antioxidants (,).

Utshintsho kumanqanaba ezakha-mzimba ngokwahlukeneyo, ukutya okusemathinini yimithombo elungileyo yeevithamini kunye neeminerals.

Kwisifundo esinye, abantu abatya izinto ezintandathu okanye ezingaphezulu enkonkxiweyo ngeveki babephethe ukutya okunezakha mzimba ezili-17, xa kuthelekiswa nabo batya ezi-2 okanye zimbalwa izinto ezinamathanga ngeveki ().

Amanye amanqanaba ezondlo anokuhla ngenxa yenkqubo yokunkonkxa, ngelixa amanye enokwanda. Ngokubanzi, ukutya okusemathinini kunokubonelela ngamanqanaba ezondlo xa kuthelekiswa nalawo amaqabane awo amatsha okanye afriziwe.

Ukutya okusemathinini kuyafikeleleka, kulula, kwaye akonakalisi ngokulula

Ukutya okunkonkxiweyo kuyindlela elula nesebenzayo yokongeza ukutya okuxineneyo kwezondlo kukutya kwakho.

Ukufumaneka kokutya okukhuselekileyo, okusemgangathweni kuyasilela kwiindawo ezininzi zehlabathi, kwaye ukunkonkxa kunceda ekuqinisekiseni ukuba abantu banokufikelela kwiindawo ezahlukeneyo zokutya unyaka wonke.

Ngapha koko, phantse nakuphi na ukutya kunokufumaneka kwi-can namhlanje.

Kwakhona, ekubeni ukutya okusemathinini kungagcinwa ngokukhuselekileyo iminyaka eliqela kwaye kuhlala kubandakanya ixesha elincinci lokulungiselela, zilunge kakhulu.

Ngaphezulu, bahlala bexabisa ngaphantsi kweemveliso ezintsha.

Ukutya okunkonkxiweyo kungumthombo ofanelekileyo nonokufikeleleka wezakha mzimba ezibalulekileyo.

Zingaqulatha isixa seBPA

I-BPA (bisphenol-A) yimichiza ehlala isetyenziselwa ukupakisha ukutya, kubandakanya neetoti.

Uphononongo lubonisa ukuba i-BPA ekutyeni okusemathinini inokufuduka ishiyeke itoti iye kukutya ekukuyo.

Olunye uphononongo luhlalutye ukutya okungamakhulu angama-78 kwaye kwafunyanwa i-BPA ngaphezulu kwama-90% kubo. Ngapha koko, uphando luye lwenza kwacaca ukuba ukutya ukutya okusemathinini kungunobangela ophambili wokuvezwa kwe-BPA (,).

Kwisifundo esinye, abathathi-nxaxheba abatya 1 isuphu enkonkxiweyo mihla le kwiintsuku ezi-5 banamava okonyuka okungaphezulu kwe-1,000% kumanqanaba eBPA kumchamo wabo ().

Nangona ubungqina buxubekile, ezinye izifundo zabantu ziye zadibanisa i-BPA neengxaki zempilo ezinjengesifo sentliziyo, uhlobo lwesibini lweswekile, kunye nokungasebenzi kwamadoda ngokwesini (,).

Ukuba uzama ukunciphisa ukubonakaliswa kwakho kwi-BPA, ukutya ukutya okuninzi okusemathinini akuyona ingcinga efanelekileyo.

Ukutya okunkonkxiweyo kunokuba ne-BPA, ikhemikhali enxulunyaniswa neengxaki zempilo ezinjengesifo sentliziyo kunye nohlobo lwesibini lweswekile.

Zingaqulatha iintsholongwane ezibulalayo

Nangona kunqabile kakhulu, ukutya okusemathinini okungakhange kwenziwe ngokufanelekileyo kunokuba neebhaktiriya eziyingozi ezaziwa njenge IClostridium botulinum.

Ukutya ukutya okungcolileyo kunokubangela i-botulism, isifo esibi esinokukhokelela ekukhubazekeni nasekufeni ukuba asinyangwa.

Uninzi lweziganeko ze-botulism zivela kukutya okungakhange kwenziwe enkonkxiweyo ngokufanelekileyo ekhaya. I-Botulism evela ekuthengiseni ukutya okusemathinini kunqabile.

Kubalulekile ukuba ungaze utye kwiinkonkxa ezidumbileyo, ezinamazinyo, eziqhekekileyo, okanye ezivuzayo.

Ukutya okusemathinini okungakhange kwenziwe ngokufanelekileyo kunokuba neebhaktheriya ezibulalayo, kodwa umngcipheko wongcoliseko uphantsi kakhulu.

Ezinye ziqulathe ityuwa, iswekile, okanye izinto ezisigcinayo

Ityuwa, iswekile, kunye nezinto ezisigcinayo ngamanye amaxesha ziyongezwa ngexesha lenkqubo yokunkonkxa.

Ukutya okunkonkxiweyo kunokuba netyuwa eninzi. Ngelixa oku kungayibeki emngciphekweni impilo kubantu abaninzi, kunokuba yingxaki kwabanye, njengaleyo enegazi eliphezulu.

Zingaqulatha iswekile eyongezelelweyo, enokuba neziphumo eziyingozi.

Iswekile engaphezulu inxulunyaniswa nomngcipheko okhulayo wezifo ezininzi, kubandakanya ukutyeba kakhulu, isifo sentliziyo, kunye nohlobo lwe-2 yeswekile (,,,, 19).

Iindidi zezinye izinto zendalo okanye zemichiza zokulondoloza zinokongezwa nazo.

Ityuwa, iswekile, okanye izinto ezisigcinayo ngamanye amaxesha ziye zongezwe kukutya okusemathinini ukuphucula incasa yazo, ukuthungwa kwazo kunye nenkangeleko yazo.

Indlela yokwenza ukhetho olufanelekileyo

Njengako konke ukutya, kubalulekile ukuba ufunde ileyibhile kunye noluhlu lwezithako.

Ukuba ukungenisa ityuwa kukukhathaza, khetha "isodium ephantsi" okanye "akukho tyuwa yongezwa" ukhetho.

Ukuthintela iswekile eyongezelelweyo, khetha iziqhamo ezifakwe enkonkxeni emanzini okanye kwijusi endaweni yesiraphu.

Ukucoca kunye nokuhlanjwa kokutya kunokwehlisa ityuwa kunye neswekile.

Ukutya okuninzi okunkonkxiweyo akuqulathanga zinto zongezekileyo, kodwa ekuphela kwendlela yokwazi ngokuqinisekileyo kukufunda uluhlu lwezithako.

Ayizizo zonke ukutya okusemathinini okwenziwe ngokulinganayo. Kubalulekile ukufunda ileyibhile kunye noluhlu lwezithako.

Umgca wezantsi

Ukutya okusemathinini kunokuba yinto enesondlo xa ukutya okutsha kungafumaneki.

Banikezela ngezakha mzimba ezifanelekileyo kwaye balunge ngendlela emangalisayo.

Oko kwathiwa, ukutya okusemathinini kungumthombo obalulekileyo we-BPA, enokubangela iingxaki zempilo.

Ukutya okunkonkxiweyo kunokuba yinxalenye yokutya okunempilo, kodwa kubalulekile ukuba ufunde iilebheli kwaye ukhethe ngokufanelekileyo.