Mhlawumbi wenze isisombululo sonyaka omtsha ukuqala ukutya okunempilo, okanye uvakalelwa kukuba lixesha lokutshintsha indlela odla ngayo yokukhuthaza impilo yokuphila kunye nokulawulwa kobunzima. Kodwa uqala phi?
Qala kunye kwaye ugcine engqondweni le miba mihlanu ebalulekileyo yokutya okunempilo, kwaye uya kuhlala uhamba ngendlela efanelekileyo.
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Gxininisa kwimifuno kunye neZityaloIsifundo emva kokufunda siye sabonisa ukuba udla izityalo kunye nemifuno epheleleyo, umngcipheko weengxaki ezininzi ezingapheliyo, kuquka nomhlaza , ukukhuluphala , isifo sikashukela kunye nesifo senhliziyo-kuquka isifo senhliziyo kunye nesifo.
Iintyatyambo nezityalo zivelisa ukutya okuphantsi kweekhalori. Ingxelo ye-WHO ibonise ukuba kukho ubungqina obuvakalayo bokuthi ukutya izityalo kunye nemifuno kunciphisa umngcipheko wokunyanyisa. Ukuthelekiswa nokutya okuphezulu kweekhalori ezifana nokutya okucwangcisiweyo okuphezulu kwiswekile kunye namafutha, iziqhamo kunye nemifuno akunakuncinci ukufaka isandla ekukhulupheni okanye ngokukhululeka.
Kwaye, ngenxa yokuba ziqulethe ixabiso eliphezulu lokutya kwefiber kunye nezinye izondlo, zidibene nomngcipheko omncinci wesifo sikashukela kunye nokuxhathisa i-insulin . Ngezizathu ezifanayo, zenza abantu bazive bezele ngeekhalori ezimbalwa, ngaloo ndlela bancedisa ukuthintela ukuzuza ubunzima.
Ukongezelela, uphando lubonisile ukuba ukutya ezintathu ukuya ezintlanu kwizityalo kunye nemifuno ngemini kuya kunciphisa umngcipheko wokuba nesifo , kwaye ukutya ukutya okungaphezu kwamahlanu ngosuku kuya kunciphisa ingozi ngakumbi. Ngendlela elandayo, izityalo kunye nemifuno oyidlayo, umngcipheko ophantsi. Ukubuya okulungileyo kakhulu kutyalo-mali.
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Gwema ukutya okudlulileyoI-Arhente yamazwe ngamazwe okuPhando ngeCarcer (i-IARC), inxalenye ye-World Health Organisation (WHO), iphume ngokucacileyo kunye nengxelo malunga nomdlavuza obangela umdla, echaza ukuba ukutya okunjalo kungabangela umdlavuza obala . Baphinde bathi inyama ebomvu ngokubanzi "mhlawumbi" ibangela umdlavuza wegulane, umdlavuza we-pancreatic kunye ne-prostate.
Ngenxa yokuba ukukhulula kunomngcipheko wenani lee-cancer ezahlukeneyo , kunceda ukwenza konke onako ukunciphisa umngcipheko.
Imizekelo yezilwanyana ezicatshulwayo ukuphepha: izinja ezishushu, i-sausage, inkomo yenkomo, inyama yenkomo, i-ham, inyama enomnquba kunye nokulungiswa kwenyama kunye namasoso.
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Cima emva kwiShukela ezongeziweyoKuye kwaxelwa ukuba umyinge waseMelika udla iisupuni ezingama-22 zeshukela ngosuku. Njengoko i-American Heart Association icebisa ukuba inkokhelo yeshukela engadlulanga ngaphezu kweetaspuni ezingama-6 imihla ngemihla yabasetyhini kunye neetapuni eziyi-9 imihla ngemihla yamadoda.
Imithombo emikhulu yeshukela eyongezelelweyo ukuphepha ukuquka iziyobisi ezidityanisiweyo, kuquka i-sodas namandla okanye iziphuzo zezemidlalo; ukutya okuziinkozo ezinjengama-pie, ii-cookies kunye namaqebelengwane; iziphuzo zeziqhamo (eziqhelekanga i-juice yesithelo); i candy; kunye nobisi lobisi ezifana ne-ayisikrimu.
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Phuza ngamanzi amaninziZininzi iinzuzo zempilo zamanzi okusela zihlala zinganakwa. Kodwa ungathinteli ukubaluleka kwento enokuba yiphuzo eliphilileyo kubo bonke.
Amanzi akanalo iikhalori. Unothi. Into enayo eninzi: inzuzo yezempilo. Abaphandi baye bafumanisa ukuba ukusela isilawuli samanzi imizuzu engama-30 ngaphambi kokutya kunokukwenza uzive ugcinile kwaye ngaloo ndlela unokutya okuncinci, ngaloo ndlela unciphisa i-calorie.
Ukuhlala u-hydrated kulo lonke usuku kuya kunenza uqaphele ngakumbi, kukunceda ucinge ngokucacileyo, kwaye wenze uzive ungaphelelwa amandla.
Zonke ezo zinto zingakhokelela ekwenzeni ukhetho olungcono lokutya. Njengebhonasi eyongeziweyo, ukusela amanzi aneleyo yonke imihla kunokunceda ekuthintekeni kweentso zamathambo eziphindaphindiweyo.
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Yidla IsityuloUbutyebi bukhulu bubangela uxinzelelo lwegazi oluphezulu (olukwaziwa ngegama layo lonyango, "uxinzelelo lwengqondo"), ngoko kukunceda ukwazi ukuba ungayenza njani ukulawula uxinzelelo lwegazi-kwaye kubandakanya ukusika kwakhona ekudleni kwe-sodium.
Ngokufika kokutya okucutshungulwayo, umyinge we-sodium waseMelika wenyuka. Enyanisweni, kuqikelelwa ukuba umyinge we-sodium intlawulo ngomntu ngamnye e-United States ngowama-3 478 i-milligrams ngosuku. Oku ubuncinane i-milligrams eziyi-1000 ngosuku ngaphezu kwezinto ezininzi ezihloniphekileyo zemibutho yenzululwazi kunye nezobugcisa, ezifana ne-American Heart Association kunye neNational Heart, Lung, ne-Blood Institute, isincomo sokudla okungapheliyo kwimihla ngemihla.
Yikuphi ukutya okuluncedo kakhulu? Impendulo inokumangalisa. Ngoxa unokuba ucinge ukuba ininzi yetyuwa yakho ivela kwi-home salt shaker, eneneni, abaninzi baseMerika bafumana uninzi lwe-sodium yabo kwizinto ezipakishwe, ezicwangcisiweyo kunye neendawo zokudlela.
Nazi ezinye zezona zimbi kakhulu:
- Ukutya okuninzi, njengama-chips, abacuki kunye nama-pretzels
- Ukutya okusemathinini, njengobhontshisi kunye namasobho
- Ukutya okukhethiweyo
- Ushizi
- Ukutya okunjengokuthi, inyama, iibhekoni, inyama yenkomo, izinja ezishushu, i-sausages kunye nesidlo / inyama yokutya
- Abadliweyo abanomdla
- Intlanzi eqhutywe okanye ephasanywe esele isonka, isandiwe ngaphambili, iyabhema okanye ikhutshwe kwi-brine
- I-Ketchup, i-mayonnaise, i-sauces kunye nesaladi yokugqoka
- Uninzi lwevenkile kunye nokutya okukhawuleza
Ngokunciphisa ukutya ekubhaliweyo ngasentla kwaye uphekeza ekhaya xa kunokwenzeka, uya kuthoba ngokuthe ngqo ukutya kwakho kwe-sodium yemihla ngemihla.
Imithombo
Iphepha leenkcukacha: ukukhuthaza izityalo kunye nokusetyenziswa kwemifuno kwihlabathi jikelele. Umbutho WezeMpilo Wehlabathi. Kufikeleleke kwi-intanethi ngoMeyi 29, 2014.
Amacandelo okuLawula nokuKhuselwa kwezifo. Izicwangciso zokuthintela ukukhuluphala kunye nezinye izifo ezingapheliyo: isikhokelo seCDC kwiinkqubo zokwandisa ukusetyenziswa kweziqhamo nemifuno. I-Atlanta: Isebe lezeMpilo lase-US kunye neenkonzo zeNtlalo; 2011. Kufumaneka kwi-intanethi ngoMeyi 29, 2014.
Davy et al. Ukusetyenziswa kwamanzi kunciphisa amandla okutya kwamandla kwisidlo sakusihlwa kubantu abadala abadala. I-J Amadlo e-Assoc ngo-2008; 108: 1236-1239.
Qaseem A, Dallas P, Forciea MA, et al. Ulawulo lokutya kunye ne-pharmacologic ukukhusela i-nephrolithiasis ephindaphindiweyo kubantu abadala: isikhokelo somsebenzi weklinikhi evela kwi-College of Physicians. Ann Intern Med 2014; 161: 659-667.
I-Moss M. I- Salt Salt Sugar Fat: Njani Izidlo Zokutya Zisisigxina. Random House 2013.
U-Anderson CAM, uJohnson RK, uKris-Etherton PM, uMiller EA. Inkcazo malunga nokuqonda isayensi ye-sodium. Isondlo NangoMatshi / Aprili 2015; 50: 66-71.
American Heart Association. Kutheni ndimele ndiyinciphise i-sodium? Ifumaneka kwi-intanethi kwi-http: //www.heart.org/idc/groups/heart-public/@wcm/@hcm/documents/downloadable/ucm_300625.pdf Ifumaneka kwi-intanethi ngo-Apreli 10, 2015.
I-American Heart Association Association Blog. I-American Heart Association iqalisa umkhankaso wokunciphisa i-sodium. Ufikeleleke kwi-Intanethi kwi-http: //blog.heart.org/american-heart-sociation-launches-new-sodium-reduction- campaign/ ngo-Ephreli 10, 2015.