Ukutya okuSekwe kwiZityalo kuNzuzo kuwo wonke umntu oFumana Ukwazi

Umxholo

• Yintoni Ukutya okuSekwe kwiSityalo, Ngokuchanekileyo?
• Izibonelelo zokutya ezisekwe kwizityalo
• 1. Umngcipheko osezantsi weSifo sentliziyo
• 2. Umngcipheko osezantsi wohlobo lwe-2 yesifo seswekile
• 3. Ukuncipha komngcipheko wokuTyeba kakhulu
• 4. Ukuncipha komngcipheko womhlaza
• 5. Izibonelelo zokusiNgqongileyo
• Uqala njani ukuTya okuSekwe kwiZityalo kwabaQalayo
• Uphengululo lwe

Ukutya okusekelwe kwizityalo kuba yenye yezona ndlela zidumileyo zokutya - kwaye ngesizathu esihle. Izibonelelo zokutya ezisekwe kwizityalo zibandakanya izinto ezintle zempilo yakho kunye nokusingqongileyo. Phantse isinye kwisithathu sabemi baseMelika bathi bazama ngenkuthalo ukunciphisa ukutya kwabo inyama kunye nobisi, ngokwe-Plant Based Foods Association. Kunyaka ophelileyo, iipesenti ezingama-28 zabantu baxele ukuba batya iiprotheyini ezininzi kwimithombo yezityalo, iipesenti ezingama-24 zinemveliso yobisi eninzi esekwe kwizityalo, kwaye iipesenti ezili-17 ziye zatya ezinye iindlela zenyama esekwe kwizityalo kunokuba bebesenza ngo-2019, kuphando olwenziwa yiBhunga lezoLwazi lokuTya lweZizwe ngeZizwe.

Umnqweno wokuphila ubomi obunenjongo ngakumbi uyawuphembelela lo mkhwa. Impilo yisona sizathu siphambili i-56 yepesenti yabantu bakhetha iiprotheni ezisekelwe kwizityalo, ngokwengxelo ye-2020 evela kwinkampani yophando lwemarike iMintel, ngelixa impembelelo yendalo kunye nenhlalakahle yezilwanyana yinkxalabo ephezulu ye-26 ekhulwini, ngokutsho kukaMattson Consulting.

"Zininzi izinto ezivelayo zenzululwazi, kunye nezifundo ezindala, ezibonise izibonelelo zempilo ekutyeni okusekwe kwizityalo," utshilo uKeri Gans, R.D.N., ingcali yezondlo eNew York kunye Ubume Ilungu leBrain Trust. "Kwakhona, kunye neenkxalabo malunga nokutshintsha kwemozulu kunye nokuzinza, ukutya kwezityalo kuye kwazuza ngakumbi."

Kodwa ithetha ukuthini isityalo esekwe ngenene, kwaye ngaba ukutya okusekwe kwisityalo kuluncedo kuzo zonke eziye zenziwa? Nantsi i-scoop, kuquka indlela yokuqalisa ukutya okusekelwe kwisityalo kwabaqalayo.

Yintoni Ukutya okuSekwe kwiSityalo, Ngokuchanekileyo?

Enyanisweni, inokuba luhlobo oluthile lokubhidanisa, ekubeni eli gama lingachazwanga ngokucacileyo.

"Kwixesha elidlulileyo, inkcazo 'yezityalo-esekwe' (njengoko isetyenziswa ngabaphandi bezondlo kunye nemibutho) ibithetha ukutya okusekwe ikakhulu kwizityalo; nangona kunjalo, inkcazo ivele yathetha izinto ezahlukeneyo kubantu abohlukeneyo, utshilo uSharon Palmer, I-RDN,I-Dietitian yeZityalo-Powered. Kutshanje, abantu bebelisebenzisa eli gama ukuthetha isityalo se-vegan esineepesenti ezili-100, utshilo.

Kwelinye icala, ingcali yezokutya ebhalisiweyo uAmy Myrdal Miller, MS, RDN, FAND, umseki kunye nomongameli weFarmer's Daughter Consulting eCarmichael, eCalifornia, ichaza isityalo esekwe ngokubanzi ngokuthi, "ukulandela iziKhokelo zeDietary kunye nepateni yeMyPlate apho uninzi lwezityalo ukutya kuvela kwizityalo (njengeziqhamo, imifuno, iinkozo, amandongomane, ioyile esekwe kwizityalo). " (Jonga: Nguwuphi umahluko phakathi kwezityalo ezisekwe kwizityalo kunye nokutya kweVegan?)

"Isiseko sotyalo"ayilingani ngokulinganayo imifuno okanye i-vegan, "yongeza i-Gans." Oko kuthetha ukuba uzama ukufaka ezinye izityalo ekutyeni kwakho, njenge-100 yeepesenti yeenkozo, iziqhamo, imifuno, amandongomane, iimbotyi kunye nembewu. irejimeni engqongqo okanye ukuyeka inyama, inkuku, okanye intlanzi - ukuba awufuni. "Ungatyala ngokupheleleyo ngenye imini kodwa ube nebhega elandelayo," utshilo uGans.

Umzekelo. Ukutya kweMeditera- okugxininisa ukutya kwezityalo kunye nentlanzi, kunye namanye amaqanda, iinkukhu, kunye nobisi- kuthathwa njengezityalo. Eyona nto ibalulekileyo yile "" isityalo esisekwe "simalunga ngenjongo yokubandakanya ukutya kwezityalo kwisidlo ngasinye osityayo, utshilo uGans.

Kubalulekile ukuba uqaphele ukuba, ngelixa uluhlu lwezibonelelo zokutya olusekwe kwizityalo lide, ukulandela ukutya kwemifuno okanye ukutya kwevegan akuthethi ngokuzenzekelayo ukuba utya usempilweni. Kungenxa yokuba uninzi lwezibonelelo zezempilo ezichazwe apha ngezantsi aziveli nje ekunciphiseni iimveliso zezilwanyana- zivela kukwanda kokutya kokutya okusempilweni.

"Enoba utya ukutya okusekelwe kwisityalo kunye nezityalo kunye nenani elincinci lezilwanyana okanye uthathe isigqibo sokuya kwi-vegan, ukutya izityalo ezininzi ekutyeni kwakho kuneenzuzo ezininzi," kusho uMyrdal Miller. Apha, ezinye zezibonelelo ezisekwe kwisityalo unokufumana amanqaku nokuba uthathe isigqibo sokuya kwi-veg epheleleyo okanye ukhethe ukutya ezinye izityalo. (Jonga: Imigaqo yokuTya okuSekwe kwiZityalo oMawuyilandele)

Izibonelelo zokutya ezisekwe kwizityalo

1. Umngcipheko osezantsi weSifo sentliziyo

Esinye sezibonelelo zokutya ezisisiseko esibalulekileyo? Uphando olubanzi lubonisa ukuba abantu abatya ezona ziqhamo kunye nemifuno banomngcipheko ophantsi wesifo sentliziyo, utshilo uMyrdal Miller.

Olunye uphando olwenziwa yi-Icahn School of Medicine kwiSibhedlele saseMt. Sinayi saseNew York lujonge abantu abangaphezu kwe-15,000 abangenalo imiba eyaziwayo yesifo senhliziyo abalandela enye yeendlela ezihlanu zokutya ezibandakanya ukulula (ukutya okukhawulezayo kunye nokutya okuthosiweyo), isityalo esisekelwe kwizityalo (iziqhamo). , imifuno, iimbotyi, intlanzi), iilekese (izimuncumuncu, iilekese, ukutya okuziinkozo kwasekuseni okuneswekile), umzantsi (ukutya okuqhotsiweyo, inyama yenyama, inyama ecoliweyo, iziselo ezinoswekile), kunye nesaladi kunye notywala (isaladi sokunxitywa, iisaladi zemifuno, utywala). Uphononongo lulandele aba bantu ngaphezulu kweminyaka emine kwaye bafumanisa ukuba abo banamathela kukutya okusekwe kwizityalo babeneepesenti ezingama-42 ezinciphise umngcipheko wokungaphumeleli kwentliziyo xa kuthelekiswa nabo batya ukutya okumbalwa kwezityalo.

Kwakhona, ukufaka amanqaku kwizibonelelo zokutya ezisekwe kwizityalo ayisiyiyo nje kuphela malunga nokunciphisa ukutya kwezilwanyana; ukhetho lokutya lubalulekile. (Kuyinto efana ne-clean vs. dirty keto.) Olunye uphando olupapashwe kwi-2018 kwi-Ijenali yeAmerican College yeCardiology iphonononge ukhetho lokutya lweengcali zezempilo zamadoda nabasetyhini kwaye zenze isalathiso sokutya esisekwe kwizityalo ukujonga impilo yokutya kwabo. Ukutya okunempilo kwezityalo (ezinjengeenkozo ezigcweleyo, iziqhamo, imifuno, iioyile, amandongomane, kunye nemidumba) zinikwe amanqaku amahle, ngelixa ukutya kwezityalo okungenampilo kangako (ezinje ngeswekile-iziselo ezinencasa, iinkozo ezicoliweyo, iifriji kunye neelekese, kunye nokutya kwezilwanyana ) bafumana amanqaku aphindaphindeneyo. Idatha ibonise ukuba amanqaku amaninzi afanelekileyo adibene nomngcipheko ophantsi kwi-coronary heart disease.

Uphononongo lubonisa ukuba ayisiyiyo nayiphi na into yokutya okusekwe kwizityalo (njengeefries zaseFrance) kodwa endaweni yoko kukumgangatho wokutya okusekwe kwisityalo okona kubaluleke kakhulu. Ukutya kwakho okusekwe kwizityalo kusafuneka kuqulathe izityalo ezilinganiswe kakuhle ezinjengokhozo olupheleleyo, iziqhamo, imifuno, ioyile, amandongomane, kunye nemidumba, ezilungisiweyo neziphekwe ngendlela esempilweni. (Zama ezi ndlela zokupheka zisuselwa kwizityalo kwisidlo ngasinye sosuku.)

2. Umngcipheko osezantsi wohlobo lwe-2 yesifo seswekile

Ukutya ukutya okugcwele izityalo kunokunceda ukuthintela uhlobo lweswekile yesibini. Inqaku le-2017 elipapashwe kwiIjenali yeGeriatric Cardiology kujongwe kwiinzuzo zokutya ezisekelwe kwizityalo kwi-2 yeswekile esekelwe kwizifundo ezininzi. Omnye wabo wavavanya ukuxhaphaka kohlobo lweswekile yesi-2 ngokunxulumene neepateni zokutya ezahlukileyo kwaye wafumanisa ukuba kwakungaqhelekanga kwizidlo kunye neemveliso zezilwanyana ezincitshisiweyo.

Ngokusekwe koku kunye nolunye uphononongo oluninzi oluqwalaselwe kolu hlaziyo, izazinzulu zigqibe kwelokuba ukutya ukutya okusekwe kwizityalo kunokunceda ekuphuculeni ukunganyangeki kwe-insulin, ukukhuthaza ubunzima bomzimba obusempilweni, ukonyusa ifayibha kunye nee-phytonutrients, ukuvumela ukutya okungcono kunye nokunxibelelana kwe-microbiome kunye nokunciphisa amafutha . (Idibeneyo: Ngaba ukutya kweKeto kunganceda kuhlobo 2 lweSwekile?)

3. Ukuncipha komngcipheko wokuTyeba kakhulu

Usenokuba uvile ukuba enye yeendlela eziphambili zokutya ezisekwe kwizityalo kukunciphisa umzimba. Ewe, uphando lweklinikhi kunye nokuqwalasela lubonisa ukuba ukwamkela ukutya okusekelwe kwisityalo kunokunceda ukunciphisa umngcipheko wokuba ukhuluphele kwaye utyebe kakhulu - kwaye uncede ukukhuthaza ukulahleka kwesisindo ngokwenqaku lokuphononongwa kwe-2017 epapashwe kwiIjenali ye-Geriatric Cardiology.

Into ebangela umdla kukuba, ukunamathela ngokulinganayo kukutya kwemifuno kunokuthintela ukutyeba kakhulu kunye nokutyeba kakhulu kwiminyaka ephakathi, ngokophando lowe-2018 nguMbutho waseYurophu weSifundo sokuTyeba-kubonisa ukuba awunyanzelekanga ukuba uye kwi-100 yeepesenti kwaye usenokuhla emzimbeni kubandakanya imithombo engatyebanga yeprotein yezilwanyana ekutyeni kwakho.

"Uphando kubemi abalandela imifuno yokutya imifuno lubonisa ukuba banamazinga asezantsi okutyeba nokutyeba kakhulu," uyavuma uMyrdal Miller. (Izinto ezihambelanayo: Unganciphisa njani Ubunzima kwiSitya seVegetarian)

4. Ukuncipha komngcipheko womhlaza

Inzuzo eyothusayo yokutya esekwe kwisityalo: Ukutya ukutya okusekwe kwisityalo (kunye nezinye iindlela zokuziphatha ezinempilo) kunokunceda ukunciphisa umngcipheko womhlaza.

Uphononongo luka-2013 olupapashwe ngoUmhlaza we-Epidemiology, iiBiomarkers kunye noThintelo ilandele malunga ne-30,000 yabasetyhini emva kokuyeka ukuya exesheni iminyaka esixhenxe kwaye bafumanisa ukuba abafazi bagcina ubunzima bomzimba obuqhelekileyo, ukunciphisa utywala, kunye nokutya kakhulu-isityalo esisekelwe kunxulunyaniswa nokunciphisa i-62-pesenti yokunciphisa umhlaza webele xa kuthelekiswa nabasetyhini abangazange balandele ezi zikhokelo zintathu.

Ingxelo yeAmerican Institute for Cancer Research iyayixhasa loo nto, isithi ukutya okusempilweni nokuziphatha ngendlela esempilweni kunokuthintela ama-40 ekhulwini okuba nomhlaza. Kungenxa yoko le nto iAmerican Institute of Cancer Research (AICR) icebisa ukutya ukutya okusekwe kwizityalo, ikakhulu iziqhamo, iinkozo, iimbotyi, amandongomane, kunye nembewu, kunye nokutya kwezilwanyana okuthintela umhlaza. Olu hlobo lokutya lukunceda ufumane iintlobo ezahlukeneyo zokutya kwezityalo 'izakha mzimba ezikhusela umhlaza ezifana nefayibha, iivithamini, iiminerali, kunye neepytochemicals, ngokwe-AICR. I-AICR icebisa ukuzalisa ipleyiti yakho ngo-2/3 (okanye nangaphezulu) kokutya kwezityalo kunye ne-1/3 (okanye ngaphantsi) yentlanzi, iinkukhu okanye inyama, kunye nobisi.

5. Izibonelelo zokusiNgqongileyo

Kuyinyani, zininzi izibonelelo zokutya ezisekwe kwizityalo emzimbeni wakho - kodwa inokuba nefuthe elikhulu eMhlabeni. (Idibeneyo: Le yindlela ekufanele utye ngayo ukuze unciphise ifuthe lokusiNgqongileyo)

“Kuthatha amagalelo ambalwa (amanzi, amafutha efosili) ukuvelisa oku kutya kwezityalo, kwaye akuvelisi mveliso efana nomgquba okanye imethane enokuba yingozi kwindalo esingqongileyo,” utshilo uPalmer. "Kwezolimo zanamhlanje, imveliso yethu eninzi iya ekondleni izilwanyana, xa besinokutya nje izityalo ngokuthe ngqo kunokuba sizondle izilwanyana kwaye sizitye izilwanyana." Esi sesinye sezizathu zokuba uPalmer athi ifuthe lokusingqongileyo liphezulu kukutya kwezilwanyana xa kuthelekiswa nokutya kwezityalo.

“Uphononongo emva kophononongo lubonise abantu abatya izityalo ezinendawo ephantsi yendalo,” utshilo. "Oku kuyinyaniso ngokukhutshwa kwekhabhoni, kunye nemiba efana neenyawo zamanzi kunye nokusetyenziswa komhlaba (ubungakanani bomhlaba owuthathayo ukukhulisa ukutya)." (Usenokunciphisa ifuthe lokusingqongileyo kokutya kwakho ngokunqanda inkcitho yokutya kwakho.)

Ngaphambi kokuba wenze idemoni yonke imveliso yokutya kwezilwanyana, yazi ukuba izityalo kunye nezolimo zezilwanyana zidibene kakuhle. "Imfuyo inyusa inintsalela eseleyo kulungiso lwezityalo, ithatha imveliso yenkunkuma eveliswa kukuvelisa ukutya okusekwe kwizityalo esithanda ukuzitya nokuziphucula zibe zezinye iimveliso zokutya, utshilo uSara Place, Ph.D., umlawuli omkhulu weSustainable Imveliso yoPhando lweNkomo. (Idibeneyo: UkuLima kweBiodynamic yiNqanaba elilandelayo leNtshukumo yeOrganic)

Umzekelo, eCarlifonia, ukuveliswa kwejusi kwiiorenji kushiya isiqhamo esiseleyo (i-pulp kunye namaxolo) emva kokucutshungulwa, kwaye le pulp yesitrasi idla ngokutyiswa kwiinkomo ezikhokelela ekuveliseni inyama yenkomo kunye nobisi. Iziqwenga zamandongomane (inxalenye yendongomane engqonge inyama etyiwa ngabantu) nazo zinikwa iinkomo zobisi, nto leyo enokuba yinkcitho ibe kukutya okunesondlo. Ngequbuliso olo khetho phakathi kobisi lwe-almond, ubisi lwenkomo, kunye nejusi yeorenji alubonakali lwahluke kangako.

Uqala njani ukuTya okuSekwe kwiZityalo kwabaQalayo

Ukufumana amanqaku kwizibonelelo zokutya ezisekwe kwizityalo kunye nokufaka ukutya okungaphezulu kwezilwanyana kwipleyiti yakho, sukuyicingela. Faka nje izityalo ezininzi kwizidlo zakho, utshilo uGans. "Kwaye uye ngokwahluka."

Umzekelo, nantsi into etyiwayo njengokutya okusekwe kwizityalo:

• Isidlo sakusasa sisenokuba yioatmeal kunye nebhanana esikiweyo okanye amaqunube kunye nebhotolo yendongomane, okanye amaqanda aphekiweyo kwithowusti egcwele iinkozo ezineavokhado kunye netumata.
• Isidlo sasemini isenokuba yisaladi ephoswe namantshontsho, iquinoa, kunye nemifuno eyosiweyo, okanye isandwich eyenziwe ngesonka sengqolowa kunye nenkukhu eyosiweyo, ihummus kunye nemifuno, eneziqhamo zedizethi.
• Ukutya isidlo sangokuhlwa kunokuthetha ukubetha i-veggie-fry kunye ne-tofu ngobusuku obunye; elandelayo, yenza i-filet mignon encinci okanye i-salmon eyojiweyo kunye nesipinatshi esityiweyo kunye neetapile ezintsha ezosiweyo.

Kwindlela yokutya esekwe kwizityalo, unokufumana yonke iprotein oyifunayo kwimithombo efana neembotyi kunye nembotyi, amandongomane, iimbewu, kunye neenkozo ezipheleleyo ezifana nequinoa kunye nerayisi emdaka, uphando lubonisa. Jonga nje isixa esifanelekileyo: Abafazi abasebenzayo badinga i-0.55 ukuya kwi-0.91 yegram yeproteyin ngobunzima bomzimba yonke imihla, ngokwe-American College of Sports Medicine. Qiniseka ukuba utya ukutya okunotye kakhulu kwiprotein emva kokuzivocavoca ekwakheni izihlunu kunye nokulungisa, utshilo uGans. (Esi sikhokelo siza kukubonisa indlela yokufumana imithombo yeprotheyini eyaneleyo yezityalo.)

I-TL; i-DR: Ukubandakanya iintlobo ezahlukeneyo zokutya okunandiphayo kuya kukunceda ufumane amanqaku kuzo zonke izibonelelo zokutya ezisekwe kwizityalo- kuba uya kufumana uluhlu lweevithamini, iiminerali kunye nezinye izakhamzimba- kwaye uyenze ibe nencasa nangakumbi.

• NguToby Amidor
• NguPamela O'Brien

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