Ngaba Umsebenzi Wokudibanisa Ukutya? Inyani okanye iNtsomi

Umxholo

• Kukudibanisa ntoni ukutya?
• Imigaqo yoMgaqo wokudityaniswa kokutya
• Iinkolelo ezimbini ezibangela ukuhlanganiswa kokutya
• Ithini Ubungqina?
• Ukuphepha ukutya okuxutyiweyo
• Ekutyeni okuguqula i-pH yeCandelo lokuDleka
• Malunga nokuBila kokuTya esiswini
• Imizekelo esekwe kubungqina yokuDityaniswa kokutya
• Iziqhamo zeCitrus kunye neIron
• Iminqathe kunye neFat
• Isipinashi kunye neeMveliso zeMveliso zoBisi
• Thatha uMyalezo waseKhaya

Ukudibanisa ukutya kukutya okuneengcambu zakudala, kodwa kuye kwathandwa kakhulu kwixa elidlulileyo.

Abaxhasi bokutya okudityaniswa kokutya bakholelwa ukuba indibaniselwano engafanelekanga yokutya inokubangela izifo, ityhefu yokwakha kunye noxinzelelo lokugaya ukutya.

Bayakholelwa ukuba indibaniselwano efanelekileyo inokuziphelisa ezi ngxaki.

Kodwa ngaba bukhona ubunyani kula mabango?

Kukudibanisa ntoni ukutya?

Ukudityaniswa kokutya ligama lengcinga yokuba ukutya okuthile kudibana ngokudibeneyo, ngelixa abanye bengenalo.

Inkolelo kukuba ukudibanisa ukutya ngokungafanelekanga-umzekelo, ukutya i-steak kunye neetapile-kunokukhokelela kwimpilo egwenxa kunye neziphumo zokugaya ukutya.

Imigaqo yokudibanisa ukutya yaqala ukuvela kunyango lwe-Ayurvedic ye-India yamandulo, kodwa zaye zasasazeka ngakumbi phakathi kwiminyaka ye-1800 phantsi kwekota trophology, okanye “inzululwazi yokutya okudibanisa.”

Imigaqo yokudityaniswa kokutya yavuselelwa kwii-1900s zokuqala yihay diet. Ukusukela ngoko, baye baba sisiseko sezidlo ezininzi zangoku.

Ngokubanzi, ukutya okudibanisa ukutya kunika ukutya kumaqela ahlukeneyo.

Ezi zihlala zihlulwa zibe ziikhabhobhosi kunye nesitatshi, iziqhamo (kubandakanya iziqhamo eziswiti, iziqhamo ezineasidi kunye neevatala), imifuno, iiproteni kunye namafutha.

Ngenye indlela, ezinye izicwangciso zahlula ukutya njenge-asidi, i-alkaline okanye ukungathathi cala.

Ukutya okudibanisa ukutya kuchaza ukuba ungadibanisa njani la maqela kwisidlo.

Imigaqo yoMgaqo wokudityaniswa kokutya

Imithetho yokudibanisa ukutya inokwahluka ngokokuxhomekeka emthonjeni, kodwa eyona mithetho ixhaphakileyo ibandakanya oku kulandelayo:

• Yitya kuphela iziqhamo kwisisu esingenanto, ngakumbi iivatala.
• Musa ukudibanisa isitatshi kunye neeproteni.
• Musa ukudibanisa isitatshi nokutya okuneasidi.
• Musa ukudibanisa iintlobo ezahlukeneyo zeprotheni.
• Sebenzisa kuphela iimveliso zobisi kwisisu esingenanto, ngakumbi ubisi.

Eminye imigaqo ibandakanya ukuba iprotein akufuneki ixutywe namanqatha, iswekile kufuneka ityiwe yodwa, kunye neziqhamo kunye nemifuno kufuneka ityiwe yodwa.

Iinkolelo ezimbini ezibangela ukuhlanganiswa kokutya

Imigaqo yokudityaniswa kokutya ubukhulu becala isekwe kwiinkolelo ezimbini.

Eyokuqala yeyokuba, kuba ukutya okwahlukeneyo kugaywa ngesantya esahlukileyo, ukudibanisa ukutya okukhawulezayo kunye nokutya okucothayo kubangela "ukugcwala kwetrafikhi" kwindawo yakho yokwetyisa, ekhokelela ekugayeni ukutya nakwimpembelelo yezempilo.

Inkolelo yesibini kukuba ukutya okwahlukileyo kufuna ii-enzymes ezahlukileyo ukuba zophulwe kwaye ezi enzyme zisebenze kumanqanaba e-pH ahlukeneyo-amanqanaba obumuncu-emathunjini akho.

Umbono kukuba ukuba ukutya kabini kufuna amanqanaba e-pH ahlukeneyo, umzimba awunakucola ngokufanelekileyo ngexesha elinye.

Abaxhasi bokutya okudityaniswa kokutya bakholelwa ukuba le migaqo ibalulekile kwimpilo efanelekileyo kunye nokwetyisa.

Kukwakholelwa ukuba indibaniselwano engafanelekanga yokutya ikhokelela kwiziphumo ezibi zempilo ezinje ngokugaya ukutya, ukuveliswa kwetyhefu kunye nezifo.

Ukudibanisa ukutya kubhekisa kwindlela yokutya apho iintlobo ezithile zokutya zingatyiwa kunye. Abaxhasi bokutya okudibanisa ukutya bakholelwa ekubeni indibaniselwano engafanelekanga ikhokelela kwizifo kunye noxinzelelo lokugaya ukutya.

Ithini Ubungqina?

Ukuza kuthi ga ngoku, sisifundo esinye kuphela esivavanye imigaqo-nkqubo yokudibanisa ukutya. Kwavavanywa ukuba ngaba ukutya okusekwe ekudibaneni kokutya kunempembelelo ekunciphiseni ubunzima.

Abathathi-nxaxheba bohlulwa baba ngamaqela amabini banikwa ukutya okunezondlo okanye ukutya okusekwe kwimigaqo yokudibanisa ukutya.

Kuzo zombini izidlo, babevunyelwe kuphela ukuba batye i-1,100 yeekhalori ngemini.

Emva kweeveki ezintandathu, abathathi-nxaxheba kuwo omabini la maqela baphulukene nomndilili malunga ne-13-18 lbs (6-8 kg), kodwa ukutya okudibanisa ukutya akunikanga nzuzo kukutya okunesondlo ().

Ngapha koko, abukho ubungqina obuxhasa uninzi lwemigaqo yesayensi malunga nokutya okudityanisiweyo.

Uninzi lweendlela zokutya ezidibanisa ukutya zaphuhliswa ngaphezulu kweminyaka eyi-100 eyadlulayo, xa ubuncinci besaziwa malunga nokutya komntu kunye nokwetyisa.

Kodwa yintoni eyaziwayo ngoku malunga nesiseko ye-biochemistry kunye nesayensi yesondlo iphikisana ngokuthe ngqo nemigaqo yokudibanisa ukutya.

Nanku ukujonga okufutshane kwisayensi emva kwamabango.

Ukuphepha ukutya okuxutyiweyo

Igama elithi "izidlo ezixubekileyo" libhekisa kwizidlo eziqulathe indibanisela yamafutha, iikhabho kunye neeprotein.

Imigaqo yokudityaniswa kokutya ubukhulu becala isekwe kwingcinga yokuba umzimba awuxhobelanga ukwetyisa ukutya okuxubekileyo.

Nangona kunjalo, oku akunjalo. Umzimba womntu uguquke kukutya kokutya okupheleleyo, okusoloko kuqukethe indibaniselwano yee-carbs, iiprotein kunye namafutha.

Umzekelo, imifuno kunye neenkozo zihlala zithathwa njengokutya okune-carb. Kodwa zonke ziqulethe iigrama ezininzi zeprotheyini ngokusebenza. Kwaye inyama ithathwa njengokutya kweeprotein, kodwa nenyama engacacanga inamafutha.

Ke ngoko-kuba ukutya okuninzi kuqukethe indibaniselwano ye-carbs, i-fat kunye ne-protein-i-digestive tract yakho ihlala ikulungele ukwetyisa isidlo esixubekileyo.

Xa ukutya kungena esiswini sakho, kukhutshwa i-acid esiswini. Ii-enzyme ze-pepsin kunye ne-lipase nazo ziyakhutshwa, ezinceda ukuqala iprotein kunye nokwetyisa amafutha.

Ubungqina bubonisa ukuba i-pepsin kunye ne-lipase ziyakhutshwa nokuba akukho protein okanye amanqatha akhoyo ekutyeni kwakho (,).

Okulandelayo, ukutya kuhamba emathunjini amancinci. Apho, i-asidi yesisu esiswini ayiphelanga kwaye ithumbu ligcwele zii-enzymes ezisebenza ukophula iiproteni, amafutha kunye ne-carbs (,,).

Ke ngoko, akukho sidingo sokukhathazeka ukuba umzimba wakho kuya kufuneka ukhethe phakathi kokugaya iiprotein kunye namafutha okanye isitatshi kunye neeproteni.

Ngapha koko, ilungiselelwe ngokukodwa olu hlobo lwemisebenzi emininzi.

Ekutyeni okuguqula i-pH yeCandelo lokuDleka

Enye ithiyori yokudibanisa ukutya kukuba ukutya ukutya okungalunganga kunye kunokuthintela ukwetyisa ngokudala i-pH engeyiyo yee-enzymes ezithile ukuba zisebenze.

Okokuqala, ukuhlaziya ngokukhawuleza kwi-pH. Sisikali esilinganisela indlela isisombululo esine-asidi okanye i-alkaline. Amanqanaba esikali ukusuka ku-0-14, apho i-0 yeyona asidi, i-7 ayithathi cala kwaye i-14 yeyona alkaline.

Kuyinyani ukuba ii-enzymes zifuna uluhlu oluthile lwe-pH ukuze lusebenze ngokufanelekileyo kwaye ayizizo zonke ii-enzymes kwindawo yokugaya ukutya ezifuna i-pH efanayo.

Nangona kunjalo, ukutya ukutya okune-alkaline ngakumbi okanye i-asidi ayitshintshi kakhulu i-pH yendlela yakho yokwetyisa. Umzimba wakho uneendlela ezininzi zokugcina i-pH yelungu ngalinye lendawo yakho yokwetyisa kuluhlu oluchanekileyo.

Umzekelo, isisu sihlala sine-pH esezantsi ye-1-2.5, kodwa xa usitya isidlo, inokuqala inyuke iye phezulu njenge-5. ().

Kubalulekile ukugcina le pH isezantsi kuba iyanceda ukuqala ukwetyiswa kweeproteni kwaye isebenze ii-enzymes eziveliswa esiswini. Inceda nokubulala nayiphi na intsholongwane ekutyeni kwakho.

Ngapha koko, i-pH ngaphakathi kwesisu sakho ine-asidi kangangokuba esona sizathu sokuba ulusu lwesisu lungatshabalali kungenxa yokuba lukhuselwe ngumaleko wencindi.

Amathumbu amancinci kwelinye icala akaxhotyiswanga ukuphatha i-pH ene-asidi.

Amathumbu akho amancinci afaka i-bicarbonate kumxube ngokukhawuleza ukuba kungena esiswini sakho. I-Bicarbonate yinkqubo yomzimba wendalo yokuhlambalaza. I-alkaline kakhulu, ke iyayithomalalisa i-asidi esiswini, igcina i-pH phakathi ko-5.5 no-7.8 (,).

Le yi-pH apho ii-enzymes kumathumbu amancinci zisebenza ngcono.

Ngale ndlela, amanqanaba ahlukeneyo e-asidi kwindawo yakho yokwetyisa alawulwa kakuhle zii-sensors zomzimba.

Ukuba utya ukutya okune-asidi kakhulu okanye i-alkaline, umzimba wakho uya kongeza iijusi ezingaphezulu okanye ezincinci zokugaya ukutya ukuze ufezekise inqanaba le-pH eliyimfuneko.

Malunga nokuBila kokuTya esiswini

Okokugqibela, enye yezona zinto zixhaphakileyo zibangelwe kukutya okungalunganga okudityanisiweyo kukuba ukutya kubila okanye ukubola kwesisu.

Kuthiwa, xa ukutya okucola ngokukhawuleza kudityaniswa nokutya okwetyisa kancinci, ukutya okukhawulezayo kuhlala esiswini ixesha elide kangangokuba kuqala ukubila.

Oku akwenzeki.

Ukuvumba kunye nokubola kwenzeka xa iintsholongwane ziqala ukwetyisa ukutya kwakho. Kodwa, njengoko bekutshiwo ngaphambili, isisu sigcina i-pH ene-asidi kangangokuba ukutya kwakho kubaluleke kakhulu kwaye akukho zintsholongwane ezinokuphila ().

Nangona kunjalo, kukho indawo enye kwindawo yakho yokwetyisa apho iibhaktheriya ziyachuma kwaye zibile yenza yenzeka. Oku kumathumbu akho amakhulu, okwaziwa ngokuba yikholoni yakho, apho kuhlala khona iitriliyoni zebacteria eziluncedo ().

Iibhaktheriya emathunjini akho amakhulu zivumba nayiphi na i-carbs engagqitywanga, njengefiber, engazange iphulwe emathunjini akho amancinci. Bakhupha irhasi kunye nezixhobo ezinamafutha ezimfutshane ezinenzuzo njengeemveliso zenkunkuma ().

Kule meko, ukubila yinto elungileyo. Amanqatha e-asidi eveliswa ziibhaktheriya enxulunyaniswe nezibonelelo zezempilo njengokunciphisa ukudumba, ukuphuculwa kolawulo lweswekile yegazi kunye nomngcipheko ophantsi womhlaza wekolon (,).

Oku kuthetha ukuba igesi oyifumana emva kwesidlo ayisiyonto imbi. Ingangumqondiso nje ukuba iintsholongwane zakho ezinobungane zondlekile.

Akukho bungqina bokuba ukutya kokudibanisa ukutya kunika naziphi na izibonelelo. Ngapha koko, inzululwazi yanamhlanje iyaphikisana ngqo nemigaqo yayo emininzi.

Imizekelo esekwe kubungqina yokuDityaniswa kokutya

Imigaqo-nkqubo yokutya okudibanisa ukutya ayixhaswanga yisayensi, kodwa oko akuthethi ukuba indlela odibanisa ngayo ukutya ihlala ingabalulekanga.

Umzekelo, zininzi izinto ezisekwe kubungqina bendibaniselwano yokutya enokuthi iphucule kakhulu okanye inciphise ukwetyiswa kunye nokufunxwa kokutya okuthile.

Nantsi imizekelo embalwa.

Iziqhamo zeCitrus kunye neIron

Intsimbi iza ngeendlela ezimbini ekutyeni: i-heme iron, ephuma enyameni, kunye ne-non-heme iron, evela kwimithombo yezityalo.

Intsimbi ye-Heme ifunxwe kakuhle, kodwa ukufunxeka kwentsimbi engeyiyo i-heme kuphantsi kakhulu - phakathi kwe-1-10%. Ngethamsanqa, zininzi izinto onokuzenza ukonyusa ukufunxwa kolu hlobo lwesinyithi ().

Ukongeza ivithamin C yenye yezona zinto zisebenzayo onokuzenza.

Isebenza ngeendlela ezimbini. Okokuqala, yenza ukuba intsimbi engeyiyo-heme ifumaneke ngokulula. Okwesibini, kunciphisa amandla e-phytic acid yokuthintela ukufunxwa kwentsimbi ().

Oku kuthetha ukuba ukudibanisa ukutya okunotyebi ku-vitamin C (njengeziqhamo ze-citrus okanye i-bell pepper) kunye nemithombo yensimbi esekelwe kwisityalo (njengesipinashi, iimbotyi okanye izityalo ezinqatyisiweyo) lukhetho oluhle kakhulu.

Ngelishwa, uphononongo alubonisanga ukuba olu dibaniso lwenyusa amanqanaba entsimbi emzimbeni. Nangona kunjalo, oku kunokuba ngenxa yokuba izifundo ukuza kuthi ga ngoku bezincinci kakhulu ().

Iminqathe kunye neFat

Izakha mzimba ezithile, ezinje ngeevithamini ezinyibilika ngamanqatha kunye neecarotenoids, zifuna amanqatha ukuze zifunxwe ngumzimba.

IiCarotenoids yimixube efumaneka kwimifuno ebomvu, eorenji kunye nemnyama eluhlaza. Ungazifumana kwimifuno efana neminqathe, iitumato, ipepile ebomvu, isipinatshi kunye ne-broccoli.

Banxulunyaniswa nezibonelelo ezinjengokwehla komngcipheko othile womhlaza, isifo sentliziyo kunye neengxaki zombono ().

Nangona kunjalo, uphando lubonakalisile ukuba uyayitya le mifuno ngaphandle kwamafutha - ukutya intonga zeminqathe okanye isaladi enxibe ngaphandle kwamafutha, umzekelo- unokuziphosa izibonelelo.

Olunye uphononongo luvavanye ukufunxwa kwe-carotenoids nge-fat-free, fat-fat and full-fat dressing. Kufumanise ukuba isaladi kufuneka isetyenziswe ngokunxitywa okunamafutha ukwenzela ukuba nayiphi na icarotenoids ifakwe ().

Eyona ndlela ubheja ngayo ukunqanda ukuphoswa zezi zondlo zibalulekileyo kukusebenzisa ubuncinci be-5-6 gram yeoyile kunye nemifuno enecarotenoid (,).

Zama ukongeza itshizi okanye ioyile yomnquma kwisaladi yakho, okanye ngaphezulu i-broccoli yakho ene-steamed encinci ibhotolo.

Isipinashi kunye neeMveliso zeMveliso zoBisi

Ukutya okufana nesipinatshi, itshokholethi kunye neti ziqulathe i-oxalate, i-antinutrient enokubopha nge-calcium ukwenza ikhompawundi engenakunyibilika (,).

Oku kunokuba kuhle okanye kubi kuwe, kuxhomekeke kwiimeko.

Kubantu abathambekele kwiintlobo ezithile zamatye ezintso, ukusebenzisa imithombo yecalcium efana neemveliso zobisi ezinokutya okuqulethe i-oxalate kunganciphisa umngcipheko wokukhula kwamatye ezintso (,).

Kwelinye icala, ukudibanisa i-oxalates kunye ne-calcium kunciphisa ukufunxwa kwe-calcium. Kubantu abaninzi, oku akuyongxaki kwimeko yokutya okunesondlo.

Kodwa kubantu abangatyi kangako i-calcium kwindawo yokuqala okanye abatya ukutya okuphezulu kakhulu kwii-oxalates, oku kunxibelelana kunokubangela ingxaki.

Ukuba unenkxalabo malunga nokufumana i-calcium eyaneleyo ekudleni kwakho, thintela ukudibanisa iimveliso zobisi kunye nokunye ukutya okunotye nge-calcium kunye nokutya okuphezulu kwi-oxalates.

Ukutya okuphezulu kwii-oxalates kubandakanya isipinatshi, amandongomane, itshokholethi, iti, ii-beet, i-rhubarb kunye namaqunube, phakathi kwabanye ().

Imigaqo yokutya okuninzi okudibanisa ukutya ayisekelwanga kubungqina. Nangona kunjalo, kukho indibaniselwano yokutya embalwa ebonakalisiweyo ngokwesayensi ukuba ichaphazele ukwetyiswa kunye nokufunxwa kwezakhamzimba.

Thatha uMyalezo waseKhaya

Imigaqo yokudityaniswa kokutya ayisekelwanga kwisayensi. Ibango lokuba ukudibanisa ukutya okungafanelekanga linoxanduva lwezifo kunye neetyhefu emzimbeni alinasihlahla.

Ukuba uziva ukuba imigaqo yokudibanisa ukutya iyakusebenzela, ngokuqinisekileyo kuya kufuneka uqhubeke nayo. Ukuba ukutya kwakho akwaphulwanga, akukho mfuneko yokulungisa.

Nangona kunjalo, ukutya okudibanisa ukutya kunokuba nzima kwaye kungalawuleki kubantu abaninzi ngenxa yemithetho emininzi enzima ebandakanyekayo.

Kwaye akukho bungqina bokuba banikezela ngezibonelelo ezizodwa.