Zingaphi iinkonzo zemifuno omele uzitye ngosuku?

Umxholo

• Imifuno ityebile kwizondlo ezininzi
• Kuyintoni ukukhonza imifuno?
• Imifuno inokunceda ukuthintela isifo sentliziyo kwaye ikuncede uphile ixesha elide
• Banokukunceda ukunciphisa umzimba
• Imifuno inokuthi izuze iSwekile yeGazi lakho
• Banokunciphisa umngcipheko weeCancer ezithile
• Ufanele Ukutya Njani Imifuno Yakho?
• Umgca osezantsi

Ukutya isixa esifanelekileyo semifuno yonke imihla kubalulekile.

Azinasondlo kuphela, kodwa zinokukhusela kwizifo ezahlukeneyo, kubandakanya isifo seswekile, ukutyeba kakhulu, isifo sentliziyo kunye neentlobo ezithile zomhlaza.

Uninzi lwabantu lucebisa ukuba okukhona utya imifuno, kokukhona kungcono. Nangona kunjalo, uphando lubonisa ukuba oku akunakuhlala kunjalo.

Eli nqaku lijonga ubungqina bokumisela ukuba zingaphi ii-servings zemifuno ekufuneka uyityile ngosuku ngalunye ukuze ufumane izibonelelo eziphezulu.

Imifuno ityebile kwizondlo ezininzi

Imifuno iqulethe iintlobo zezondlo eziluncedo, nangona uhlobo lwemifuno luchaza ukuba zeziphi izakha-mzimba eziqulathiweyo kwaye zeziphi izixa.

Nangona kunjalo, imifuno ngokubanzi zezinye zokutya okunotye kakhulu kwifayibha, iivithamini kunye neeminerals.

Ukongeza, uninzi lwemifuno luthanda ukuba ngokweswekile esezantsi, isodiyam kunye namafutha. Iindidi ezithile nazo zinokuhambisa amanzi kakhulu ngenxa yomxholo wamanzi aphezulu, anokuba ngama-84 ukuya kuma-95% ().

Imifuno ikwalayishwe nge-antioxidants kunye nezinye izithako ezinenzuzo zezityalo ezinceda ukulwa neeradicals zasimahla ezonakalisa iiseli. Ukutya okunotye kwii-antioxidants kuhlala kunxulunyaniswa nokuguga kancinci kunye nomngcipheko ophantsi wesifo (,).

Ke, ukutya iindidi zemifuno yonke imihla kunokubonelela ngeendlela ezahlukeneyo zezondlo.

Isishwankathelo Imifuno ityebile kwizondlo ezininzi ezibalulekileyo, kubandakanya iivithamini, iiminerali, ifayibha kunye nee-antioxidants. Yitya iintlobo ezahlukeneyo zemifuno ukuze uxhamle kuluhlu lwezondlo.

Kuyintoni ukukhonza imifuno?

Into ethathwa njengenye yokuhambisa iziqhamo okanye imifuno ikude kakhulu kwaye iyahluka ngokwamazwe.

Ukusebenza kobukhulu buhlala buhluka ngokwendlela yokulungiselela kunye neeyunithi zokulinganisa ezisetyenzisiweyo.

Itheyibhile engezantsi ichaza ubungakanani bemifuno ethile yokuhambisa ngokusekwe kwizindululo zamazwe ahlukeneyo ():

	I-US kunye neCanada	iunited Kingdom
Imifuno eluhlaza (ngaphandle kwemifuno enamagqabi)	I-1/2 indebe (125 ml)	2.9 oz (80 gram)
Imifuno eluhlaza	1 indebe (250 ml)	2.9 oz (80 gram)
Imifuno ephekiweyo	I-1/2 indebe (125 ml)	2.9 oz (80 gram)
100% ijusi yemifuno	I-1/2 indebe (125 ml)	2.9 oz (80 gram)

Ukongeza, qaphela ukuba la mazwe asebenzisa iiyunithi zemilinganiselo eyahlukeneyo.

Okokugqibela, kufanelekile ukuba sikhankanye ukuba iiarhente ezininzi zikarhulumente azizibali iitapile kwindawo yemifuno yakho yemihla ngemihla. Kungenxa yokuba ziphezulu kwisitatshi, zibabeka kudidi olunye nepasta, irayisi kunye nokunye ukutya okunesitatshi ().

Isishwankathelo Ukuhanjiswa kwemifuno akukho mgangatho kwaye kwahluka ngokusekwe kwilizwe lokuzalwa, indlela yokulungiselela kunye neyunithi yokulinganisa esetyenzisiweyo.

Imifuno inokunceda ukuthintela isifo sentliziyo kwaye ikuncede uphile ixesha elide

Uphando luhlala lubonisa ukuba ukutya okunothile kwimifuno kunokunyusa impilo yentliziyo kunye nokunciphisa umngcipheko wokufa ngaphambi kwexesha.

Ngokwezifundo ezininzi, abantu abatya eyona mifuno banokuba nomngcipheko ophantsi ongama-70% wokuhlaselwa sisifo sentliziyo (,,,).

Oku kunokuba ngenxa yemali ephezulu yefayibha kunye nee-antioxidants ezinemifuno (,).

Ngelishwa, ezinye izifundo zidibanisa iziqhamo kunye nemifuno kunye, kwaye uninzi lwazo aluphumeleli ukukhankanya inani elichanekileyo lemifuno elikuyo.

Nangona kunjalo, uphononongo lwezifundo ezingama-23 lubonile unxibelelwano phakathi kokutya ii-ounces ezili-14 (400 grams) yemifuno ngosuku kunye ne-18% yomngcipheko osezantsi wokukhula kwesifo sentliziyo ().

Ukutya imifuno eyaneleyo akunakukhusela intliziyo yakho kuphela, kodwa kunokukunceda uphile ixesha elide. Umzekelo, uphononongo lufumanise ukuba ukutya ii-ounces eziyi-8 (231 iigrem) okanye ngaphezulu kwemifuno ngosuku kunokunciphisa umngcipheko wokufa ngaphambi kwexesha ngama-25 ukuya kuma-32% (,).

Kwangokunjalo, uphononongo lweminyaka eli-10 kubandakanya abantu abavela kumazwekazi angaphezu kwesihlanu babone ukuba abo batya i-13.4-18 ye-ounces (375-500 gram) yeziqhamo kunye nemifuno ngemini babengama-22% amathuba okuba bafe ngexesha lofundo xa kuthelekiswa nabo batya kancinane .

Nangona kunjalo, abo batya ngaphezulu kwesi sixa khange babonakale ngathi banokwehla okukhulu ekufeni ().

Isishwankathelo Ukutya malunga nee-ounces eziyi-231 (231 gram) yemifuno okanye ukuya kuthi ga kwi-ounces ezili-18 (500 gram) zeziqhamo kunye nemifuno ngemini kunokunceda ukunciphisa umngcipheko wesifo sentliziyo kwaye wandise ubomi bakho.

Banokukunceda ukunciphisa umzimba

Ukutya imifuno kunokukunceda ukunciphisa umzimba okanye ukunqande ukuwufumana kwasekuqaleni.

Oku kunokubangelwa zizinto ezininzi. Okokuqala, imifuno ngokubanzi inesisindo esisezantsi sekhalori- ziqulathe iikhalori ezimbalwa zomthamo eziwuthathayo esiswini ().

Imifuno ikwacebile kwifayibha, enokukunceda uzive ugcwele ixesha elide. Ifayibha ebonakalayo, uhlobo lwefayibha olufunyenwe kwimifuno, kubonakala ngathi lisebenza ngokukuko ekunciphiseni ukutya ().

Ke, ukongeza imifuno kwisidlo sakho kunokukunceda ukunciphisa umzimba ngokuphelisa indlala kunye nokunciphisa ukutya kwekhalori. Ngapha koko, uphononongo oluninzi luye lwanyusa ukutya kwemifuno ekunciphiseni ubunzima kunye nokuhamba kancinci komzimba ekuhambeni kwexesha (,).

Isifundo esinye esincinci saphanda ngeziqhamo kunye nokutya kwemifuno kubantu abatyebe ngaphezulu kwenyanga ye-6.

Abantu bacetyiswa ukuba batye iziqhamo kunye nemifuno elahlekileyo ukuya kuthi ga kwi-3.3 yeepawundi (1.5 kg) kwisongezo ngasinye se-3.5-ounce (i-100-gram) yeziqhamo kunye nemifuno etyiwayo ngosuku. Iziqhamo ezimnyama okanye ezimthubi kunye nemifuno zibonakala ngathi zinesona sibonelelo sokulahleka kwesisindo ().

Olunye uphononongo lurekhode iziqhamo kunye nokutya kwemifuno ebantwini ngaphezulu kweminyaka engama-24. Abaphandi baxele iziphumo zabo kwisithuba seminyaka emi-4 kwaye baqaphela ikhonkco phakathi kokutya okuphezulu kwemifuno ethile kunye nokwehla kobunzima.

Ngokukodwa, kwisithuba seminyaka emi-4, abathathi-nxaxheba baphulukene ne-avareji yeephawundi ze-0.3 (i-0.1 kg) nganye ye-4-8 ye-ounce yolwelo (i-125-250 ml) yokuhambisa imifuno engeyiyo yesitatshi edliwayo ngosuku ().

Nangona kunjalo, uphononongo lwezifundo ezintlanu zisilele ukufumana naluphi na unxibelelwano phakathi kweziqhamo ezongezelelweyo kunye nokutya kwemifuno kunye nokwehla kobunzima. Ngaphezulu, imifuno enesitatshi njengengqolowa, ii-ertyisi kunye neetapile zihlala zinxulunyaniswa nokuzuza ubunzima, endaweni yokunciphisa umzimba ().

Isishwankathelo Ukwandisa ukutya kwakho kwemifuno imihla ngemihla, ngakumbi imifuno engeyiyo yesitatshi, inokuthintela ukutyeba kunye nokukhuthaza ukunciphisa umzimba.

Imifuno inokuthi izuze iSwekile yeGazi lakho

Ukutya okunotye imifuno kunxulunyaniswe nomngcipheko osezantsi wohlobo lweswekile yesi-2.

Oku kunokuba ngenxa yomxholo wefayibha ephezulu. I-fiber kucingelwa ukuba iyanceda ukunciphisa amanqanaba eswekile yegazi kunye nokuphucula ubuntununtunu be-insulin, zombini ezinokunciphisa umngcipheko wokuphuhlisa uhlobo lweswekile yesi-2 (,).

Imifuno ikwaqulathe izixa ezikhulu ze antioxidants kunye nezihlanganisi zezityalo eziluncedo. Oku kucingelwa ukunciphisa uhlobo loxinzelelo lwe-oxidative olunokuthintela iswekile ekungeneni ngokufanelekileyo kwiiseli (,).

Uphengululo olukhulu oluninzi, kubandakanya ngaphezulu kwabantu abangama-400,000 kunye nokuthatha ngaphezulu kweminyaka emi-4 ukuya kwengama-23, kwenziwe ngalo mbandela.

Uninzi ludibanisa ii-ounces ezingama-3.8 (106 iigram) zemifuno etyiwayo ngosuku ukuya kwi-2 ukuya kwi-14% yomngcipheko ophantsi wokuphuhlisa uhlobo lweswekile yesi-2 (,,).

Ngapha koko, uphononongo lwamva nje luxele ezona ziphumo zinkulu kulandela ukungeniswa kwee-ounces eziyi-7.5–11 (212-318 gram) zemifuno ngosuku kungekho zibonelelo zongezelelekileyo zesahlulo esikhulu ().

Into enomdla kukuba, olunye uphononongo luthelekise umngcipheko wokuba nesifo seswekile phakathi kwabantu abatya kakhulu kunye nabo batya ubuncinci beentlobo ezithile zemifuno.

Baye bagqiba kwelokuba abo batya eyona mifuno ibethelelweyo, enje nge-broccoli, ikhaphetshu, i-kale kunye nekholifulawa bangaxhamla kumngcipheko ophantsi we-7% wohlobo lwesifo seswekile.

Xa kuthelekiswa, abo batya eyona mifuno imthubi babenomngcipheko osezantsi we-18%, ngelixa abo batya eyona mibala inamagqabi babenomngcipheko ophantsi we-28% ().

Nangona kunjalo, izifundo kwesi sihloko ikakhulu ziqwalaselwe, zisenza ukuba kube nzima ukugqiba kwelokuba imifuno yeyona nto ibangela ukuba uhlobo lwesifo seswekile lucuthwe.

Isishwankathelo Ukutya imifuno engaphezulu kunokunceda ukunciphisa umngcipheko wokukhula kwesifo seswekile, nangona uninzi lwezifundo ziqwalaselwe. Uhlaza olunamagqabi lubonakala lusebenza kakhulu.

Banokunciphisa umngcipheko weeCancer ezithile

Ukutya imifuno emininzi yonke imihla kunokunciphisa umngcipheko wee-cancer ezithile, kwaye i-fiber isenokuba sisizathu soko.

Olunye uphononongo lujonga ikhonkco phakathi kokutya okuphezulu kwefayibha kunye nomngcipheko omncinci womhlaza obala (,,).

Imifuno inokunciphisa umngcipheko wezinye iintlobo zomhlaza, ngokunjalo. Olunye uphononongo ludibanise isahlulo ngasinye semifuno esetyenzisiweyo ngosuku ukuya kwi-50% yomngcipheko omncinci womhlaza womlomo. Ngelishwa, umthamo okanye ubunzima kwisahlulo asichazwanga ().

Olunye uphononongo luqwalasele ukuba abantu abatshayayo abatya eyona mifuno bazuza kumngcipheko ophantsi we-8% wokuba nomhlaza wemiphunga, xa kuthelekiswa nabo batya kancinane.

Abaphandi baqaphele ukuba i-10.5 iigun (300 g) yemifuno ngosuku ibonakale izisa ezona zibonelelo. Zimbalwa kakhulu izibonelelo ezongezelelweyo eziye zabonwa kukufakwa okuphezulu ().

Uninzi lwezifundo kwesi sihloko ziqwalaselwe, ezenza ukuba kube nzima ukwenza izigqibo eziqinisekileyo ngendima ngqo yemifuno kuthintelo lomhlaza.

Isishwankathelo Ukutya ngokwaneleyo imifuno yonke imihla kunokunceda ukunciphisa umngcipheko wokukhula kweentlobo ezithile zomhlaza, nangona uninzi lwezifundo luqwalasele ngokwendalo.

Ufanele Ukutya Njani Imifuno Yakho?

Imifuno ingathengwa kwaye isetyenziswe ngeendlela ezininzi. Ngenxa yoko, kukho ingxoxo mpikiswano yokuba yeyiphi ekufuneka ithathelwe ingqalelo njengesempilweni.

Uninzi luthatha imifuno emitsha yeyona ilungileyo. Nangona kunjalo, amanqanaba ezondlo aqala ukwehla kwangoko emva kokuvuna kwaye aqhubeke nokwenza njalo ngexesha lokugcina (33, 34, 35).

Uninzi lwemifuno emitsha efumaneka kwiivenkile ezinkulu zikhiwa phambi kokuba zivuthwe ngokupheleleyo ukuthintela ukonakala ngexesha lokuhamba.

Xa kuthelekiswa, imifuno ekhenkcezisiweyo ikhethwa ngokubanzi kwindawo yayo yokuvuthwa kunye nesondlo. Nangona kunjalo, banokulahleka phakathi kwe-10 ukuya kwi-80% yezakhamzimba zabo ngexesha le-blanching, inkqubo apho babiliswa khona okwexeshana ngaphambi kokukhenkcisa (33, 36).

Ngokubanzi, izifundo zibonisa umohluko omncinci kumanqanaba ezondlo phakathi kwemifuno esandul 'ukutsha nengumkhenkce. Nangona kunjalo, imifuno esandula ukukhiwa egadini yakho okanye kumfama wasekhaya inokuba inezona zondlo zininzi (, 38).

Xa kuziwa kwimifuno enkonkxiweyo, inkqubo yokufudumeza esetyenziswayo ngexesha lokuvelisa inokunciphisa amanqanaba athile ezondlo (,).

Ngaphezulu, imifuno enkonkxiweyo ihlala ineetyuwa okanye iswekile eyongeziweyo. Inokuqulatha isixa se-bisphenol-A (BPA), ikhemikhali enxulunyaniswe nokuzala okungalunganga, ubunzima bokuzalwa okuphantsi, isifo sentliziyo kunye nohlobo lweswekile yesi-2 (,,,).

Ijuju sele iyindlela eyaziwayo nelula yokongeza imifuno kwisidlo sakho. Nangona kunjalo, ijusi ithambekele ekususeni ifayibha, ebaluleke kakhulu empilweni.

Izifundo zikwabonisa ukuba i-antioxidants ngokwendalo ebotshelelwe kwimicu yokutyala nayo inokulahleka kwinkqubo yencindi (45,,).

Ngezi zizathu, imifuno emitsha okanye efriziwe ngokukhethekileyo ikhethwa ngaphezulu kweenkonkxa okanye iindidi zejusi.

Isishwankathelo Imifuno inezondlo kakhulu xa ityiwe iphelele. Imifuno emitsha ekhuliswe egadini yakho okanye ngumfama wasekhaya yeyona ilungileyo, kodwa imifuno ethengwe ngevenkile okanye efriziwe ngumzuzwana osondeleyo.

Umgca osezantsi

Imifuno iqulethe isixa esimangalisayo sezakhamzimba.

Ngapha koko, banxulunyaniswa nomngcipheko osezantsi wezifo ezininzi, kubandakanya isifo seswekile, ukutyeba kakhulu, isifo sentliziyo kunye neminye imihlaza. Ukutya ukutya okwaneleyo kwemifuno yonke imihla kunokunceda ukuthintela ukufa ngaphambi kwexesha.

Ngokumalunga nokuba zingaphi ii-veggies omele uzitye, uninzi lwezifundo ziqaphele ezona zibonelelo zibalulekileyo xa abantu besitya izabelo ezi-3-4 ngosuku.

Ungayitya imifuno yakho ngeendlela ezahlukeneyo- kubandakanya ukuthengwa kwivenkile, efriziwe, enkonkxiweyo okanye ngejusi- nangona isandula ukukhiwa, imifuno esele ivuthiwe iselona khetho.

Ngeendlela ezili-17 zokuyila zokongeza imifuno ekutyeni okutyayo, jonga eli nqaku.