Izithako ezili-12 zokutya eziqhelekileyo - Ngaba ufanele uziphephe?

Umxholo

• 1. IMonosodium Glutamate (MSG)
• 2. Umbala wokutya ongengowamvelo
• 3. Isodium Nitrite
• 4. Iintsini zentsimbi
• 5. Isiraphu yeMbewu ePhakamileyo yeFructose
• 6. Iiswidi ezenziweyo
• 7. ICarrageenan
• 8. Isodium Benzoate
• 9. iTrans Fat
• 10.Xanthan Gum
• 11. Ukuvumba okungeyonyani
• 12.Igwele luthathe
• Umgca osezantsi

Jonga izithako zelebheli malunga nako nakuphi na ukutya ekhitshini lakho lasekhitshini kwaye kukho ithuba elihle lokuba uyakubona isongezo sokutya.

Zisetyenziselwa ukongeza incasa, inkangeleko okanye ubunjani bemveliso, okanye ukwandisa ubomi beshelfu.

Ezinye zezi zinto zinxulunyaniswa neziphumo ezibi zempilo kwaye kufuneka zithintelwe, ngelixa ezinye zikhuselekile kwaye zinokusetyenziswa ngomngcipheko omncinci.

Nazi i-12 zezona zongezo zokutya zixhaphakileyo, kunye neengcebiso zokuba zeziphi oza kuthi ungazityi.

1. IMonosodium Glutamate (MSG)

I-Monosodium glutamate, okanye i-MSG, sisongezo esiqhelekileyo sokutya esisetyenziselwa ukomeleza nokunyusa incasa yesitya esimnandi.

Ifunyanwa kwiintlobo ngeentlobo zokutya okucutshungulwayo okufana nokutya okubandayo, ukutya okutyiwa okutyiwa kunye neesuphu ezisemathinini. Kwakhona kuhlala kufakwa ekutyeni nakwiindawo zokutya ezikhawulezayo.

I-MSG ibingumbandela wempikiswano eshushu ukusukela kwisifundo seempuku esenziwa ngo-1969 safumanisa ukuba isixa esikhulu sabangela iziphumo ze-neurological eziyingozi kunye nokukhula okungalunganga kunye nophuhliso ().

Nangona kunjalo, esi songezelelo kunokwenzeka ukuba singabinampembelelo kwimpilo yomntu njengoko singakwazi ukuwela isithintelo segazi nengqondo ().

Ukusetyenziswa kwe-MSG kukwanxulunyaniswe nokuzuza ubunzima kunye nesifo se-metabolic kwizifundo ezithile zokujonga, nangona olunye uphando lungakhange lufumane nhlangano (,,).

Oko bekutshiwo, abanye abantu banobuntununtunu kwi-MSG kwaye banokufumana iimpawu ezinjengeentloko, ukubila kunye nokuba ndindisholo emva kokutya isixa esikhulu.

Kwisifundo esinye, abantu abangama-61 abanike ingxelo yokuba banomdla kwi-MSG banikwa iigramu ezi-5 ze-MSG okanye indawo ye-placebo.

Into enomdla kukuba, i-36% ifumene impendulo engalunganga kwi-MSG ngelixa i-25% kuphela ichaze impendulo kwi-placebo, ke ubuntununtunu be-MSG inokuba yinkxalabo esemthethweni kwabanye abantu ().

Ukuba ufumana naziphi na iziphumo ebezingalindelekanga emva kokusebenzisa i-MSG, kungcono ukuyigcina kukutya kwakho.

Ngaphandle koko, ukuba uyakwazi ukuyinyamezela i-MSG, inokusetyenziswa ngokukhuselekileyo kwimodareyitha ngaphandle komngcipheko weziphumo ebezingalindelekanga.

I-MSG isetyenziselwa ukuphucula incasa yokutya okuninzi okusetyenzisiweyo. Abanye abantu banokuba novakalelo kwi-MSG, kodwa kukhuselekile kuninzi lwabantu xa isetyenziswe ngokumodareyitha.

2. Umbala wokutya ongengowamvelo

Umbala wokutya okwenziweyo usetyenziselwa ukuqaqambisa kunye nokuphucula ukubonakala kwayo yonke into ukusuka kwiilekese ukuya kwii-condiments.

Kwiminyaka yakutshanje, nangona kunjalo, bekukho izinto ezininzi ezixhalabisayo malunga neziphumo ezinokubakho empilweni. Iidayi zokutya ezithile ezinjengeBlue 1, Red 40, Yellow 5 noYellow 6 zinxulunyaniswe nezenzo zokungazenzi kwabanye abantu ().

Ukongeza, olunye uphononongo luxele ukuba umbala wokutya okwenziweyo unokukhuthaza ukungasebenzi kakuhle ebantwaneni, nangona olunye uphando lubonise ukuba abanye abantwana banokuba novakalelo ngakumbi kunabanye (,).

Ukuxhalaba kuphakanyisiwe malunga neziphumo ezinokubangelwa ngumhlaza kwiidayi ezithile zokutya.

I-Red 3, ekwabizwa ngokuba yi-erythrosine, ibonakalisile ukuba inyuse umngcipheko wamathumba e-thyroid kwezinye izifundo zezilwanyana, ibangela ukuba itshintshwe yi-Red 40 kukutya okuninzi (,).

Nangona kunjalo, izifundo ezininzi zezilwanyana zifumanise ukuba ezinye iidayi zokutya azihambelani nayo nayiphi na into ebangela umhlaza (,).

Okwangoku, uphando olongezelelekileyo luyafuneka ukuvavanya ukhuseleko kunye neziphumo ezinokubakho kwezempilo zokufaka umbala wokutya ebantwini.

Nokuba yeyiphi na, iidayi zokutya zifunyenwe ikakhulu kukutya okucwangcisiweyo, ekufuneka kuthintelwe kukutya okusempilweni. Soloko ukhetha ukutya okupheleleyo, okuphezulu kwizakhamzimba ezibalulekileyo kwaye ngokwendalo ngaphandle kombala wokutya okwenziweyo.

Umbala wokutya ongeyonyani unokukhuthaza ukungasebenzi kakuhle kubantwana abanovakalelo kwaye kunokubangela ukungahambi kakuhle komzimba. I-Red 3 ikwabonakalisile ukuba inyusa umngcipheko wamathumba e-thyroid kwizifundo zezilwanyana.

3. Isodium Nitrite

Rhoqo ifunyanwa kwinyama esele zigqityiwe, isodium nitrite isebenza njengesinqandi sokuthintela ukukhula kweentsholongwane ngelixa isongeza incasa enetyiwa nombala obomvana-obomvana.

Xa ubonakaliswe kubushushu obuphezulu kwaye phambi kwee-amino acid, ii-nitrites zinokujika zibe yi-nitrosamine, ikhompawundi enokuba nefuthe elibi kwimpilo.

Olunye uphononongo lubonise ukuba ukutya okuphezulu kwee-nitrites kunye ne-nitrosamine kunxulunyaniswa nomngcipheko ophezulu womhlaza wesisu ().

Olunye uphononongo oluninzi lufumene umbutho ofanayo, uxela ukuba ukutya okuphezulu kwenyama eqeshiweyo kunokunxulunyaniswa nomngcipheko ophezulu womhlaza, ibele kunye nomhlaza wesinyi (,,).

Olunye uphononongo lubonisa ukuba ukubonakaliswa kwe-nitrosamine kunokunxulunyaniswa neziganeko eziphezulu zohlobo lweswekile 1, nangona iziphumo zingangqinelani ().

Okwangoku, kungcono ukugcina ukungenisa kwakho i-nitrite yesodiyam kunye nenyama egqityiweyo incinci. Zama ukutshintshela inyama egqityiweyo enjengebhekoni, isoseji, izinja ezishushu kunye nenyama engaphunyezwanga kunye nemithombo esempilweni yeprotheni.

Inkukhu, inyama yenkomo, intlanzi, inyama yehagu, iimbotyi, amandongomane, amaqanda kunye neetempeh zezona zinto zincinci zokutya okunencasa yeeprotein onokongeza ekutyeni kwakho endaweni yenyama esele yenziwe.

I-nitrite yesodium sisithako esiqhelekileyo kwizilwanyana ezigqityiweyo ezinokuguqulwa zibe yinto eyingozi ebizwa ngokuba yi-nitrosamine. Ukutya okuphezulu kwee-nitrites kunye nenyama egqityiweyo inokunxulunyaniswa nomngcipheko ophezulu weentlobo ezahlukeneyo zomhlaza.

4. Iintsini zentsimbi

I-Guar gum yikhonkco ye-carbohydrate ende esetyenziselwa ukujiya nokubopha ukutya. Isetyenziswa kakhulu kushishino lokutya kwaye inokufumaneka kwi-ayisi khrim, isaladi yokunxiba, iisosi kunye neesuphu.

I-Guar gum iphezulu kwi-fiber kwaye inxulunyaniswa nobuninzi bezibonelelo zempilo. Umzekelo, olunye uphononongo lubonise ukuba kunciphise iimpawu zesifo sengqondo samathumbu esifana nokuqunjelwa kunye nokuqunjelwa ().

Ukujongwa kwakhona kwezifundo ezithathu kufumanise ukuba abantu abathathe i-guar gum kunye nesidlo babenyuse iimvakalelo zokugcwala kwaye batya iikhalori ezimbalwa ukusuka ekutyeni yonke imini ().

Olunye uphando lubonisa ukuba i-guar gum inokunceda amanqanaba asezantsi eswekile yegazi kunye ne-cholesterol (,).

Nangona kunjalo, amaxabiso aphezulu e-guar gum anokuba neziphumo ezibi kwimpilo.

Kungenxa yokuba inokudumba amaxesha angama-10 ukuya kwangama-20 kubukhulu bayo, okunokubangela imiba efana nokuphazamiseka kwethambo okanye ithumbu elincinci ().

I-Guar gum inokubangela iimpawu ezinobulali ezifana negesi, ukuqunjelwa okanye iicramps kwabanye abantu ().

Nangona kunjalo, i-guar gum ithathwa njengekhuselekileyo kwimodareyitha.

Ukongeza, i-FDA isete izikhokelo ezingqongqo malunga nokuba yimalini i-guar gum enokongezwa ekutyeni ukunciphisa umngcipheko weziphumo ebezingalunganga (25).

I-Guar gum yikhonkco ye-carbohydrate ende esetyenziselwa ukujiya nokubopha ukutya. Inxulunyaniswe nempilo yokwetyisa ebhetele, amanqanaba asezantsi eswekile yegazi kunye ne-cholesterol, kunye neemvakalelo ezonyukayo zokugcwala.

5. Isiraphu yeMbewu ePhakamileyo yeFructose

Isiraphu yengqolowa ene-high-fructose siswiti esenziwe ngombona. Kufunyanwa rhoqo kwisoda, ijusi, iilekese, ukutya okuziinkozo kwasekuseni kunye nokutya okutyayo.

Ityebile kuhlobo lweswekile elula ebizwa ngokuba yi-fructose, enokubangela imiba enzulu yezempilo xa isetyenziswa kakhulu.

Ngokukodwa, isiraphu yengqolowa ene-high-fructose iye yanxulunyaniswa nokuzuza ubunzima kunye neswekile.

Kwisifundo esinye, abantu abangama-32 basebenzise isiselo esinencasa ngeglucose okanye i-fructose iiveki ezilishumi.

Ukuphela kophononongo, isiselo esinencasa ye-fructose sibangele ukonyuka okubonakalayo kumanqatha esisu kunye namanqanaba eswekile yegazi, kunye nokunciphisa ubuntununtunu be-insulin xa kuthelekiswa neswekile eswiti ().

Ityhubhu yovavanyo kunye nezifundo zezilwanyana zikwafumanise ukuba i-fructose inokubangela ukudumba kwiiseli (,).

Ukudumba kukholelwa ekubeni kudlala indima ephambili kwiimeko ezininzi ezingapheliyo, kubandakanya isifo sentliziyo, umhlaza kunye neswekile ().

Ukongeza, isiraphu yengqolowa ephezulu enegalelo elingenanto kwaye yongeza iswekile kukutya ngaphandle kweevithamini kunye neeminerali ezibalulekileyo ezifunwa ngumzimba wakho.

Kungcono ukutsiba amashwamshwam aneswekile kunye nokutya okuqulathe isiraphu yengqolowa ene-fructose ephezulu.

Endaweni yoko, yiya kukutya okupheleleyo, okungasetyenziswanga ngaphandle kweswekile eyongeziweyo, kwaye uzonwabise ngeStevia, isiraphu yacon okanye iziqhamo ezintsha.

Isiraphu yengqolowa ene-fructose ephezulu inxulunyaniswa nokuzuza ubunzima, isifo seswekile kunye nokudumba. Iphezulu kwiikhalori ezingenanto kwaye ayinikeli nto ngaphandle kweekhalori kwindlela otya ngayo.

6. Iiswidi ezenziweyo

Izinto zokuthambisa ezingezizo zisetyenziselwa ukutya okuninzi kokutya kunye neziselo ukuphucula ubumnandi ngelixa kuncitshiswa umxholo wekhalori.

Iindidi eziqhelekileyo zeswekile yokufakelwa zibandakanya i-aspartame, i-sucralose, i-saccharin kunye ne-acesulfame potassium.

Izifundo zibonisa ukuba iilekese ezenziwe ngumntu zinokunceda ekunciphiseni ubunzima kunye nokunceda ukulawula amanqanaba eswekile yegazi.

Olunye uphononongo lufumanise ukuba abantu abatya isongezelelo esinezinto zokuthambisa ezingezizo kangangeeveki ezili-10 babedla ngokutya ukutya okune-calories ezingaphantsi kwaye bafumana amanqatha omzimba omncinci kunye nobunzima kunabo basebenzisa iswekile eqhelekileyo).

Olunye uphononongo lubonise ukuba ukusebenzisa i-sucralose kangangeenyanga ezintathu akunampembelelo kulawulo lweswekile egazini kubantu abayi-128 abanesifo seswekile ().

Qaphela ukuba iintlobo ezithile zeswekile ezingezizo ezinjenge-aspartame zinokubangela iintloko kwabanye abantu, kwaye uphononongo lubonisa ukuba abantu abathile banokuba novakalelo ngakumbi kwiziphumo zalo (,).

Okwangoku, iilekese zokufakelwa ngokubanzi zithathwa njengezikhuselekileyo kuninzi lwabantu xa zisetyenziswa ngokumodareyitha (34).

Nangona kunjalo, ukuba ufumana naziphi na iziphumo ebezingalindelekanga emva kokusebenzisa iiswiti ezingezizo, jonga iilebheli zezithako ngononophelo kwaye unciphise ukutya kwakho.

Izinto zokuthambisa ezingezizo zinokunceda ukukhuthaza ukunciphisa umzimba kunye nolawulo lweswekile yegazi. Iindidi ezithile zinokubangela iziphumo ebezingalindelekanga ezinobulali njengeentloko, kodwa zihlala zithathwa njengezikhuselekileyo kwimodareyitha.

7. ICarrageenan

Isuselwe kulwandle olubomvu, i-carrageenan isebenza njenge-thickener, i-emulsifier kunye nokubola kwiimveliso ezahlukeneyo zokutya.

Imithombo eqhelekileyo yecarrageenan ibandakanya ubisi lweamangile, itshizi yecottage, ice cream, ikofu creamers kunye neemveliso ezingenabisi ezifana netshizi ye vegan.

Kumashumi eminyaka, bekukho inkxalabo malunga nokhuseleko lokutya okuqhelekileyo kunye neziphumo ezinokubakho kwimpilo.

Olunye uphononongo lwezilwanyana lubonise ukuba ukubonakaliswa kwe-carrageenan kukonyusa amanqanaba okuzila iswekile yegazi kunye nokunganyamezelani kweswekile, ngakumbi xa kudityaniswe nokutya okunamafutha aphezulu ().

Ityhubhu yovavanyo kunye nezifundo zezilwanyana zifumene ukuba i-carrageenan ibangele ukudumba, ngokunjalo (,).

ICarrageenan ikwakholelwa ukuba inefuthe elibi kwimpilo yokwetyisa, kwaye inokudityaniswa nokwenziwa kwezilonda zamathumbu kunye nokukhula ().

Olunye uphononongo oluncinci lufumanise ukuba xa abantu abaxolelweyo kwi-ulcerative colitis bethatha isongezelelo esiqulathe i-carrageenan, bafumana ukubuyela umva kwangoko kunabo bathathe i-placebo ().

Ngelishwa, uphando lwangoku malunga neziphumo ze-carrageenan luselumda kakhulu kwaye kufuneka uphando olongezelelekileyo ukuze luqonde ukuba lunokuchaphazela njani abantu.

Ukuba uthatha isigqibo sokunciphisa umda wokutya kwe-carrageenan, zininzi izibonelelo ezikwi-Intanethi ezinokukunceda ufumane iimveliso kunye neemveliso ezingenasicrageenan.

Ityhubhu yovavanyo kunye nezifundo zezilwanyana zifumanise ukuba icarrageenan inokubangela iswekile ephezulu yegazi kwaye inokubangela izilonda zamathumbu kunye nokukhula. Olunye uphononongo luye lwafumanisa ukuba i-carrageenan inegalelo ekuphindeni ubuye ngaphambili kwi-ulcerative colitis.

8. Isodium Benzoate

Isodium benzoate sisilondolozi esidla ngokudityaniswa neziselo ezineswekile kunye nokutya okune asidi njengemibala yesaladi, iipikisi, iijusi yeziqhamo kunye nezinto zokuthambisa.

Kuye kwaqatshelwa ngokubanzi njengekhuselekile yi-FDA, kodwa izifundo ezininzi ziye zafumanisa iziphumo ezinokuthi ziqwalaselwe (40).

Umzekelo, olunye uphononongo lufumanise ukuba ukudibanisa i-sodium benzoate kunye nombala wokutya okwenziweyo kukonyusa ukungasebenzi kakuhle kubantwana abaneminyaka emi-3 ubudala).

Olunye uphononongo lubonise ukuba ukutya kakhulu iziselo ezinesodium benzoate kunxulunyaniswa neempawu ezininzi ze-ADHD kubafundi beekholeji ezingama-475 ().

Xa idityaniswe nevithamin C, isodium benzoate nayo inokuguqulwa ibenzene, ikhompawundi enokunxulunyaniswa nophuhliso lomhlaza (,).

Iziselo ezinekhabhoni ziqulathe eyona benzene, kwaye ukutya okanye iziselo ezingenaswekile zithambekele ngakumbi ekwakhiweni kwe-benzene ().

Olunye uphononongo lokuhlalutya ukuxinaniswa kwe-benzene kwiintlobo zokutya kufunyenwe i-cola kunye ne-cole slaw iisampuli ngaphezulu kwe-100 ppb ye-benzene, engaphezulu kwamaxesha angama-20 awona manqanaba aphezulu angcolileyo abekwe yi-EPA yamanzi okusela ().

Ukunciphisa ukutya okune-sodium benzoate, jonga iilebheli zokutya kwakho ngononophelo.

Gwema ukutya okuqukethe izithako ezifana ne-benzoic acid, i-benzene okanye i-benzoate, ngakumbi ukuba idityaniswe nomthombo we-vitamin C efana ne-citric acid okanye i-ascorbic acid.

Isodium benzoate inokunxulunyaniswa nokwanda kwehypactivity. Ukuba idityaniswe nevithamin C, inokwenza i-benzene, ikhompawundi enokuthi inxulunyaniswe nophuhliso lomhlaza.

9. iTrans Fat

Amafutha eTrans luhlobo lwamafutha angafakwanga afumene i-hydrogenation, eyonyusa ubomi beshelufu kwaye iphucula ukungqinelana kweemveliso.

Inokufumaneka kwiindidi ezininzi zokutya okusetyenzisiweyo njengeempahla ezibhakiweyo, imajarini, imicroveave popcorn kunye neebhiskithi.

Inani leengozi ezinokubakho empilweni zinxulunyaniswa nokutya okunamafutha, kwaye i-FDA nokuba kutshanje igqibe kwelokuba irhoxise i-GRAS yabo (eyaziwa njengekhuselekileyo) ().

Ngokukodwa, izifundo ezininzi zidibanise ukutya okuphezulu kwamafutha kumngcipheko ophezulu wesifo sentliziyo (,,).

Olunye uphononongo lufumanise ukuba ukutya ukutya okuphezulu kumafutha atshintshisayo kwonyuse amanqaku okuphefumla, yenye yezona zinto zibeka emngciphekweni wesifo sentliziyo ().

Uphando lukwabonisa ukuba kunokubakho unxibelelwano phakathi kwamafutha kunye neswekile.

Isifundo esikhulu kunye nabasetyhini abangama-84,941 bade babonisa ukuba ukufunxwa okuphezulu kwe-fat fat kunxulunyaniswa nomngcipheko ophezulu we-40% wokuphuhlisa uhlobo lweswekile yesi-2 ().

Ukusika ukutya okwenziweyo kwindlela otya ngayo yeyona ndlela ilula kunye neyona isebenzayo yokunciphisa amafutha owasebenzisayo.

Unokwenza utshintsho olulula kwindlela otya ngayo, njengokusebenzisa ibhotolo endaweni yemargarine kunye nokutshintsha ioyile yemifuno yeoyile yeoyile okanye ioyile yekhokhonathi endaweni yoko.

Ukutya amafutha athambileyo kunxulunyaniswa neziphumo ezibi ezininzi kwezempilo, kubandakanya ukudumba, isifo sentliziyo kunye neswekile.

10.Xanthan Gum

I-Xanthan gum sisongezo esiqhelekileyo esisetyenziselwa ukujiya nokuzinzisa iintlobo ezininzi zokutya ezinje ngeesaladi, iisuphu, iisiraphu kunye neesosi.

Kwakhona ngamanye amaxesha kusetyenziswa kwiindlela zokupheka ezingenagluten ukunceda ukuphucula ukwakheka kokutya.

I-Xanthan gum inxulunyaniswa nezibonelelo ezininzi zempilo.

Olunye uphononongo lufumanise ukuba ukutya irayisi nge-xanthan gum kukhokelele kumanqanaba asezantsi eswekile yegazi kunokutya irayisi ngaphandle kwayo (52).

Olunye uphononongo lufumanise ukuba ukutya i-xanthan gum iiveki ezintandathu kunciphise amanqanaba eswekile yegazi kunye ne-cholesterol, kunye neemvakalelo zokugcwala ().

Nangona kunjalo, uphando lwamva nje malunga nezibonelelo ezinokubakho ze-xanthan gum zisasikelwe umda.

Ngapha koko, ukusebenzisa izixa ezikhulu zexanthan gum kunokunxulunyaniswa neengxaki zendlela yokwetyisa, njengokunyuka kwesitulo, irhasi kunye nezitulo ezithambileyo ().

Kubantu abaninzi, nangona kunjalo, i-xanthan gum ikhuselekile kwaye iyanyamezeleka.

Ukuba ufumana iimpawu ezingathandekiyo emva kokutya i-xanthan gum, kungcono ukunciphisa ukutya kwakho okanye uqwalasele ukuyikhupha ekudleni kwakho.

I-Xanthan gum inokunceda ukunciphisa amanqanaba eswekile yegazi kunye ne-cholesterol. Ngesixa esikhulu, inokubangela imiba yokugaya ukutya enjengegesi kunye nezihlalo ezithambileyo.

11. Ukuvumba okungeyonyani

Iincasa ezenziweyo ziikhemikhali eziyilelwe ukulingisa incasa yezinye izithako.

Zingasetyenziselwa ukuxelisa iintlobo ezahlukeneyo zeencasa, ukusuka kwipopcorn kunye necaramel ukuya kwiziqhamo nangaphaya.

Izifundo zezilwanyana zifumanise ukuba ezi flavour zokwenziwa zinokuba neziphumo ezithile kwimpilo.

Olunye uphononongo lufumanise ukuba ukuveliswa kweeseli ezibomvu kwiigundane kuncitshiswe kakhulu emva kokuba bondliwe incasa yokufakelwa iintsuku ezisixhenxe.

Ayisiyiyo loo nto kuphela, iincasa ezithile ezifana netshokholethi, ibhiskithi kunye nequnube zafunyanwa zinefuthe eliyityhefu kwiiseli zomongo wethambo ().

Kwangokunjalo, olunye uphononongo lwesilwanyana lubonise ukuba iidiliya, iplamu kunye neorenji zokwenziwa kweevumba zithintele ukwahlulwa kweseli kwaye zinetyhefu kwiiseli zomongo wethambo kwiimpuku ().

Nangona kunjalo, gcinani engqondweni ukuba ezi zifundo zisebenzise idosi egxile kakhulu kunale unokuyifumana ekutyeni, kwaye uphando oluthe kratya luyafuneka ukumisela ukuba ukunambitheka okungekuko kwixabiso elifumaneka kukutya kunokubachaphazela njani abantu.

Okwangoku, ukuba ufuna ukunciphisa ukutya kwakho ukunambitheka okungengokwakho, jonga iilebheli zezithako zokutya kwakho.

Khangela "itshokholethi" okanye "icocoa" kwileyibhile yezithako kunokuba "incasa yetshokholethi" okanye "incasa yokufakelwa."

Olunye uphononongo lwezilwanyana lufumanise ukuba ukunambitheka okungafunekiyo kunokuba yityhefu kwiiseli zomongo wethambo. Uphando olungakumbi luyafuneka kuvavanyo lwempembelelo ebantwini.

12.Igwele luthathe

Ukukhupha igwele, ekwabizwa ngokuba kukukhupha igwele okanye ukuhambisa igwele, yongezwa kukutya okunencasa okunje ngeshizi, isosi yesoya kunye nokutya okutyiwa okunetyiwa ukunyusa incasa.

Yenziwe ngokudibanisa iswekile kunye negwele kwindawo efudumeleyo, emva koko uyijikeleze kwi-centrifuge kwaye ulahle iindonga zeseli zemvubelo.

Ukukhupha igwele kuqukethe i-glutamate, eluhlobo lwe-amino acid yendalo efumaneka kukutya okuninzi.

Ngokufana ne-monosodium glutamate (MSG), ukutya ukutya nge-glutamate kunokubangela iimpawu ezinobumnene ezinjengeentloko, ukuba ndindisholo kunye nokudumba kwabantu abanolwazelelelo kwiziphumo zalo. ().

Ukongeza, ukukhutshwa kwegwele kuphezulu kwi-sodium, malunga ne-400 milligram kwipuni nganye (8 gram) ().

Ukunciphisa ukutya kwe-sodium kubonisiwe ukunceda ukunciphisa uxinzelelo lwegazi, ngakumbi kubantu abanexinzelelo lwegazi ().

Nangona kunjalo, ukutya okuninzi kuqulethe inani elincinci lokongezwa kwegwele, ngoko ke i-glutamate kunye ne-sodium ekukhutshweni kwemvubelo akunakwenzeka ukuba kubangele ingxaki enkulu kubantu abaninzi.

Ukusukela ngo-2017, ukukhutshwa kwegwele kusabonwa njengokukhuselekileyo kuLawulo lokuTya kunye noLawulo lweziyobisi (59).

Ukuba uhlangabezana neziphumo ezibi, cinga ukunciphisa umda ekutyeni okucutshiweyo kunye nokukhupha igwele kunye nokongeza ukutya okutsha, ukutya okupheleleyo kukutya kwakho.

Ukukhupha igwele kuphezulu kwi-sodium kwaye iqulethe i-glutamate, enokubangela iimpawu kwabanye abantu. Kodwa ngenxa yokuba kuphela isixa esincinci sesichumiso segwele esongezwa ekutyeni, akunakulindeleka ukuba kubangele iingxaki kuninzi lwabantu.

Umgca osezantsi

Ngelixa ezinye izongezo zokutya zinxulunyaniswe neziphumo ebezingalindelekanga ezintle, zininzi ezinye ezinokuthi zisetyenziswe ngokukhuselekileyo njengenxalenye yokutya okusempilweni.

Qalisa ukufunda iilebheli zezithako xa uthengela ukutya ukuze uthathe ulawulo lokutya kwakho kwaye unqume ukuba yeyiphi eyona nto ifakwa kukutya okuthandayo.

Ukongeza, zama ukunciphisa ukutya okucociweyo kunye nokupakishwa kwaye ubandakanye izithako ezitsha kwisidlo sakho ukunciphisa ukungenisa izongezo zokutya.