Ngaba ilungile ibhiya kuwe?

Umxholo

• Isondlo sotywala
• Izibonelelo ezinokubakho
• Ingayinceda intliziyo yakho
• Ngamana unokuphucula ulawulo lweswekile yegazi
• Ezinye izibonelelo ezinokubakho
• Ukuhla
• Ngaba ilungile ibhiya kuwe?
• Umgca wezantsi

Abantu kwihlabathi liphela bebesela ibhiya amawaka eminyaka.

Utywala sisiselo esinxilisayo esidumileyo senziwa kukusela kunye nokubila ukutya okuziinkozo ngegwele, iihops kunye nezinye izinto zokunambitha. Uninzi lweentlobo zebhiya ziqulathe i-4-6% yotywala, kodwa isiselo sinokubakho ukusuka ku-0.5-40%.

Kuba uphando oluvelayo lubonakalisile ukuba inani elilinganiselweyo lewayini linokuba nezibonelelo zezempilo, abantu abaninzi bayazibuza ukuba ingaba ibhiya ingakulungela na.

Eli nqaku livavanya isondlo sebhiya, kunye nezibonelelo ezinokubakho kunye nokuhla.

Isondlo sotywala

Nangona ibhiya ihlala ijongwa njengeekhalori ezingenanto, inezimbiwa kunye neevithamini.

Apha ngezantsi kukho uthelekiso lwesondlo lwee-ounces ezili-12 (355 mL) zebhiya esemgangathweni kunye nokukhanya (,):

Ukongeza, zombini ezi ntlobo zinexabiso elincinci le potassium, calcium, thiamine, iron, kunye ne zinc. Umxholo weevithamini ze-B kunye neeminerali sisiphumo sebhiya esenziwe ngeenkozo kunye negwele.

Ngokukodwa, ibhiya elula ineenxa ezimbini kwisithathu zeekhalori zebhiya eqhelekileyo kunye notywala obuncinci.

Nangona ibhiya iqulethe izixa ezincinci zeemicronutrients, ayingomthombo olungileyo xa kuthelekiswa nokutya okupheleleyo njengeziqhamo kunye nemifuno. Kuya kufuneka ukuba usele isixa esikhulu sebhiya ukufikelela kwiimfuno zakho zemihla ngemihla zezondlo.

Ibhiya iqulethe iindidi ngeevithamini B kunye neeminerali kuba zenziwe ngee-cereal kunye nemvubelo. Nangona kunjalo, ukutya okupheleleyo njengeziqhamo kunye nemifuno kungumthombo ongcono. Akufanele usebenzise ibhiya ukufikelela kwiimfuno zakho zemihla ngemihla zezondlo.

Izibonelelo ezinokubakho

Ukukhanya ukuya kwimodareyitha yokutya ibhiya kunokunxulunyaniswa nezinye izibonelelo zempilo.

Ingayinceda intliziyo yakho

Isifo sentliziyo sesona sizathu siphambili sokufa eUnited States ().

Izifundo ezininzi zicebisa ukuba ukukhanya kwibhiya kunye notywala obunxilisayo bunokudityaniswa nomngcipheko ophantsi wesifo sentliziyo.

Uphononongo lweeveki ezili-12 kubantu abadala abangama-36 abatyebe ngokugqithisileyo lufumanise ukuba utywala obumodareyithayo-isiselo esinye sabasetyhini, iziselo ezibini zamadoda ngemini-ziphucule iipropathi zokulwa ne-HDL (elungileyo) ye-cholesterol ngelixa iphinda iphucule amandla omzimba okususa i-cholesterol ().

Uphengululo olukhulu luchaza ukuba ukusela ibhiya ukuya kuthi ga kwimodareyitha ukuya kuthi ga kwisiselo ngemini kubafazi, ukuya kuthi ga kwisibini kumadoda-kungathoba umngcipheko wesifo sentliziyo kwinqanaba elifanayo newayini ().

Nangona kunjalo, kubalulekile ukuba uqaphele ukuba ezi zibonelelo zinokubakho zinxulumene nokukhanya ukuya kumndilili wokutya kuphela. Kwelinye icala, ukusela utywala kakhulu kunokwandisa umngcipheko wesifo sentliziyo kunye nokubetha ().

Ngamana unokuphucula ulawulo lweswekile yegazi

Ukukhanya ukumodareyitha utywala kunokuphucula ulawulo lweswekile egazini, umba kubantu abaninzi abanesifo seswekile.

Izifundo ezininzi zifumanise ukuba ukukhanya ukuya ekumodareyithweni kotywala kubonakala kunciphisa ukunganyangeki kwe-insulin- umngcipheko wesifo seswekile- kunye nomngcipheko opheleleyo wokuphuhlisa uhlobo lweswekile yesi-2,,,).

Ngaphezulu, isifundo esikhulu sabathathi-nxaxheba abangaphezu kwama-70,500 abanxulunyaniswa notywala obulinganiselweyo- iziselo ezili-14 ngeveki zamadoda neziselo ezilithoba ngeveki kubafazi- nge-43% kunye ne-58% yomngcipheko ophantsi wesifo seswekile kumadoda nabasetyhini, ngokulandelelana ().

Nangona kunjalo, ukusela kakhulu nokuzinkcinkca ngotywala kunokuziphikisa ezi zibonelelo kwaye kunyuse kakhulu umngcipheko wesifo seswekile (,).

Kukwabalulekile ukuba uqaphele ukuba esi sibonelelo sinokubakho asisebenzi kwiibhiya nakwezinye iziselo ezinxilisayo eziqulathe izixa ezikhulu zeswekile.

Ezinye izibonelelo ezinokubakho

Ukukhanya ukuya kwimodareyitha yokungenisa ibhiya kunokunxulunyaniswa nezi zibonelelo:

• Ngamana unokunceda ukuxinana kwethambo. Ukuselwa kwebhiya ephantsi ukuya kumodareyitha kunokunxulunyaniswa namathambo omeleleyo emadodeni nakwabasetyhini abasemva kwemini (,,).
• Ngamana unokunciphisa umngcipheko wengqondo. Ukukhanya ukuya kumodareyitha utywala kunokunciphisa umngcipheko wesifo sengqondo esixhalabisayo. Nangona kunjalo, ukuselwa kotywala obuninzi kunokuba kwandise umngcipheko (,).

Ukukhanya ukuya kwimodareyitha yokungenisa ibhiya kunokunxulunyaniswa nomngcipheko osezantsi wesifo sentliziyo, ukuphuculwa kolawulo lweswekile yegazi, amathambo omelele, kunye nokwehlisa umngcipheko wengqondo. Nangona kunjalo, ukusela kakhulu nokuzinkcinkca ngotywala kuneziphumo ezichaseneyo.

Ukuhla

Nangona ukukhanya ukuya ekumodareyiseni utywala kunezibonelelo ezinokubakho, ukusela kakhulu kunye nokuzinkcinkca ngotywala kunokuba yingozi kakhulu.

Apha ngezantsi kukho ezinye iziphumo ezibi zokusela kakhulu utywala:

• Umngcipheko wokufa. Abantu abasela kakhulu nabazinkcinkca ngotywala banomngcipheko ophezulu wokufa kwangethuba kunabaseli abalinganiselweyo kunye nabaseli (,).
• Uxhomekeko lotywala. Ukusetyenziswa kotywala rhoqo kunokubangela ukuxhomekeka kunye nokusetyenziswa kotywala ().
• Umngcipheko owandisiweyo woxinzelelo. Uphando lubonisa ukuba abantu abasela kakhulu nabazinkcinkca ngotywala banomngcipheko ophakamileyo wokudakumba xa kuthelekiswa nabaselayo kunye nabaseli (,).
• Isifo sesibindi. Uphando lucebisa ukusela ngaphezulu kwama-30 eegram zotywala-ezifumaneka kwiibhotile ezimbini ukuya kwezintathu ze-12-ounce okanye iibhotile ezingama-355-mL zebhiya- mihla le zinokuphakamisa umngcipheko wezifo zesibindi ezinjenge-cirrhosis, imeko ebonakaliswa kukukrala (,).
• Ukutyeba kwakho. Ibhiya esemgangathweni eyi-12-ounce (355-mL) ibhiya ineekhalori ezili-153, ngenxa yoko ukusela iziselo ezininzi kunokuba negalelo ekuzuzeni ubunzima ().
• Umhlaza. Uphando ludibanisa nakuphi na ukusela utywala kunye nomngcipheko okhulayo womhlaza, kubandakanya nomhlaza womlomo kunye nomlomo (,,).

Ukunciphisa umngcipheko weziphumo ezibi zempilo, kungcono ukuba unciphise ukungenisa kwakho kungabikho ngaphezulu kwesiselo esiqhelekileyo ngemini kubafazi kunye namadoda amabini ().

EUnited States, isiselo esiqhelekileyo siqulathe malunga ne-14 yeegram zotywala obusulungekileyo, eli lixabiso lifunyanwa kwii-ounces ezili-12 (355 ml) yebhiya eqhelekileyo, ii-ounces ezintlanu (150 ml) zewayini, okanye ii-1.5 zeewl (45 ml) umoya (27).

Isiselo esinxilisayo kunye notywala baneziphumo ezibi ezininzi, kubandakanya umngcipheko ophezulu wokufa kwangethuba, ukuxhomekeka etywaleni, uxinzelelo, isifo sesibindi, ukutyeba, kunye nomhlaza.

Ngaba ilungile ibhiya kuwe?

Ngamafutshane, iziphumo zokusela ibhiya zixutywe.

Nangona isixa esincinci sinokudityaniswa nezibonelelo, ukusela kakhulu okanye ukuzinkcinkca ngotywala kunxulunyaniswa neziphumo ezibi zempilo. Oku kubandakanya ukonyuka komngcipheko wokusetyenziswa gwenxa kotywala, ukudakumba, isifo sesibindi, ukutyeba, umhlaza kunye nokufa.

Gcina ukhumbula ukuba nangona ukusela utywala kunokunika izibonelelo ezithile, unokufezekisa iziphumo ezifanayo ngokuzonwabela ngeendlela ezahlukeneyo zokutya okunezakha-mzimba zokutya okugcweleyo okufana neziqhamo kunye nemifuno.

Xa kuthelekiswa nebhiya esemgangathweni, ibhiya elula iqulathe umlinganiselo ofanayo weevithamini kunye neeminerals kodwa iikhalori ezimbalwa kunye notywala obuncinci. Oku kwenza ukuba ibhiya elula ibe lukhetho olungcono ukuba uthatha isigqibo phakathi kwezi zimbini.

Kwinqaku lokugqibela, abanye abantu bayazibuza ukuba ukusela ibhiya emva kokuzilolonga kunokubanceda bachache.

Ngelixa obunye ubungqina bubonisa ukuba ukusela ibhiya enotywala obuncinci kunye nee-electrolyte kunokuphucula ukubuyiselwa kwakhona, ezinye izifundo zibonise ukuba utywala bunokuthintela ukukhula kwemisipha kunye nokuchacha (,,).

Ukongeza, kusebenza ngakumbi ekuvuseleleni amanzi ngokusela iziselo ezingezizo ezinxilisayo ze-electrolyte.

Izibonelelo zempilo yokusela ibhiya zixutywe. Nangona ukusela isixa esincinci kunokunxulunyaniswa nezibonelelo, isiselo sinxulunyaniswa neziphumo ebezingalindelekanga ezininzi eziyingozi.

Umgca wezantsi

Ibhiya sisiselo esinxilisayo esidumileyo esiye sajikeleza amawaka eminyaka.

E-United States, ibhiya eqhelekileyo zii-ounces ezili-12 (355 ml). Ukusela ibhiya enye okanye ezimbini ngosuku kusenokuba neziphumo ezilungileyo, ezinjengezibonelelo entliziyweni yakho, ukulawula iswekile yegazi okungcono, amathambo omelele, kunye nokunciphisa umngcipheko wengqondo.

Nangona kunjalo, ukusela kakhulu kunye nokuzinkcinkca ngotywala kwezi zibonelelo zinokubakho kwezempilo kwaye endaweni yoko kunxulunyaniswa nomngcipheko ophezulu wokufa kwangethuba, ukuxhomekeka kotywala okanye ukuphazamiseka ekusebenziseni utywala, uxinzelelo, isifo sesibindi, ukutyeba, kunye nomhlaza.

Nangona ubuncinci ukuya kwimodareyitha yotywala inokunika izibonelelo ezithile, unokufezekisa iziphumo ezifanayo ngokuzonwabela ngokutya okunezakha-mzimba zokutya okugcweleyo okufana neziqhamo kunye nemifuno.