Ngaba ukutya okunokutya okunokubethwa kukutsha?
Ukutya okuchasayo kuyisicwangciso sokutya esilungiselelwe ukukhusela okanye ukunciphisa ukuvuvukala okungapheliyo, ubunzima obunzima kwiinkalo zempilo kunye nezifo ezininzi. Ukutya okuqhelekileyo okuchasayo kugxininisa iziqhamo, imifuno, iprotheni ephilileyo, iisuthi, imbewu kunye namafutha enempilo.
Ngokuqhelekileyo kubangelwa izinto zokuphila ezifana nokucinezeleka kunye nokungabikho kokuzivocavoca, ukuphazamiseka okungapheliyo xa izixhobo zokuzivikela zikhupha iikhemikhali ezenzelwe ukulwa nokulimala kunye neentsholongwane zentsholongwane kunye nentsholongwane, nangona kungabikho abahlaseli bamanye amazwe ukulwa.
Ekubeni ukhetho lwethu lokutya luphazamisa izinga lokuvuvukala emzimbeni wethu, kucetyiswa ukutya okutshatyalaliswayo ukuphelisa ukutshabalala okungapheliyo kwanokukunceda ukukhusela okanye ukuphatha izi zilandelayo: izifo , i- Alzheimer's disease , i-arthritis, i- asthma , umhlaza, ukuxinezeleka, isifo sikashukela , isifo senhliziyo , isifo sesifo sesisu (njengezilonda zesilonda kunye nesifo sikaCrohn ), isifo esilumkileyo se-bowel syndrome (IBS), kunye nesifo .
Ukutya Ukutya kwiDlovini yokuTshabalalisa
Uphando lubonisa ukuba abantu abanomdla ophezulu wezityalo, iziqhamo, izantyambo, imbewu, amafutha anempilo kunye nentlanzi inokuba nomngcipheko omncinci wezifo ezinxulumene nokuvuvukala. Ukongeza, izinto ezitholakala ekutya (ikakhulukazi i-antioxidants kunye ne-omega-3 fatty acids) zibonakala zinemiphumo echasayo.
Ukutya okuphezulu kuma-antioxidants kubandakanya:
- Amajikijolo (njengama-blueberries, ama-raspberries kunye nama-blackberries)
- Cherries
- IiApile
- Artichokes
- Ukuxhaswa
- Imifuno eluhlaza eluhlaza (njengama-kale, isipinashi kunye nemifuno ye-collard)
- Iitapile ezinomsoco
- Ibrokholi
- Amantongomane (njengama-walnuts, i-almonds, i-pecans, ne-hazelnuts)
- Iibhontshisi (ezifana nobhontshisi obomvu, ubhontshisi be-pinto kunye nobhontshisi abamnyama)
- Iintlobo zonke (ezifana ne-oats kunye nelayisi ebomvu)
- Icokoti emnyama (ubuncinane i-cocoa engama-70)
Ukutya okuphezulu kwi-omega-3 fatty acids kubandakanya:
- Intlanzi yezilwanyana (njenge-salum, i-herring, i-mackerel, i-sardines kunye ne-anchovies)
- I-Flaxseed
- IWalnuts
- Ukutya oku-omega-3-eziqiniweyo (kubandakanywa amaqanda nobisi)
Kukho ubungqina bokuba ezinye izityalo zokutya kunye neziqholo, ezifana ne- ginger , turmeric , kunye negalikhi , kunokuncedisa ukunciphisa.
Ukutya Ukuphepheka
I-Omega-6 fatty acids (uhlobo oluthile lwe-fatty acid efumaneka kwiindawo ezahlukeneyo zokutya) lwaziwa ukwandisa imveliso yomzimba yeekhemikhali ezivuthayo. Ekubeni i-omega-6 fatty acids inceda ukugcina impilo yeethambo, ukulawula umthamo nokukhuthaza umsebenzi wengqondo, akufanele unqume ukutya kwakho ngokupheleleyo. Nangona kunjalo, kubalulekile ukulinganisela ukungenisa kwakho i-omega-6 fatty acids kunye nokudla kwakho kwe-omega-3 fatty acids ukuze ugcine ukuvuvukala.
Ukutya okuphezulu kwi-omega-6 fatty acids kubandakanya:
- Inyama
- Iimveliso zobisi (ezifana nobisi, ushizi, ibhotela, ne-ice cream)
- Margarine
- Amafutha afuno (ezifana nommbila, umnqabileyo, i-soybean, i-peanut kunye neoli yekholethi)
Endaweni yeoyile yemifino, khetha oyile njengeoli yeoli kunye neoli ye-avocado.
Ukongezelela, uphando lubonisa ukuba ukutya okuphezulu kwendleko yesigqabi kunye nesininzi esilungisiwe, njengalezo ezifumaneka kwisonka esimhlophe kunye nokutya okuninzi okucwangcisiweyo, kunokuhlaziya. Gwema iziphuzo zelanga, i-carbohydrates ecocekileyo, ukutya kunye nokutya okutyhutyhayo.
Izinzuzo zesidlo sokuKhusela
Uphando oluninzi lubonisa ukuba ukutya okuchasayo kungadlala indima ephambili kwiimeko zezempilo. Uphando olupapashwe kwiBritish Journal of Nutrition ngonyaka ka-2017, umzekelo, uhlolisise umbutho phakathi kokuvutha kokutya (ukulinganiswa yinkcazo yokuvutha kwesifo) kunye ne-atherosclerosis (i-buildup of plaque in the arteries) kwabasetyhini abangaphezu kweminyaka engama-70. Abaphandi bafumene ukuba iziphumo zokunyusa izilwanyana zixhamla kunye ne-atherosclerosis encinci kunye nokufa kwentliziyo.
Ukunamathela kwisidlo sokuchasana kunokuncedisa ukunciphisa amanqanaba omatshini abathile abavuthayo (njengento ebizwa ngokuba yi-C-reactive protein) kubantu abanentsholongwane yesifo sikashukela, ngokutsho kwesifundo esashicilelwe kwi- Endocrine ngo-2016.
Kuhlolisiso, abantu abanesifo seswekile esasandul 'u-2 esandul Emva konyaka omnye, ama-protein ase-C asebenzayo awela ngamaphesenti angama-37 kubantu abadliwayo kwiMedithera, kodwa bahlala bengatshintshi kulabo batyebileyo.
Iingcamango zokutya
Ukutya kwasekuseni: i-breakfast smoothie, isitya se-chia, i-oatmeal.
Ukutya: isaladi kunye nequinoa kunye nemifuno, isobho, i-salmon ecoliweyo.
Ukunyuselwa: i-salad fresh berberryberry isaladi, ii-apula kunye ne-butter butter, i-walnuts, i-chia imbewu ye-pudding, i-guacamole.
Ukusela: itiye ye-ginger turmeric, ubisi lwegolide, i-juice eluhlaza, i-smoothie eluhlaza, itiye ye-herbal, itiye ye-turmeric, itiye eluhlaza.
Iingcebiso ngokulandela isidlo esichasayo
- Yidla iintsuku ezintlanu ukuya kwi-9 zezityalo ezicebileyo kunye nemifuno enomhla ngemihla.
- Ukunciphisa ukutya kwakho okuphezulu kwi-omega-6 fatty acids ngelixa ukwandisa ukusetyenziswa kwakho kokutya okucebile kwi-omega-3 fatty acids (ezifana ne- flaxseed , walnuts, kunye neentlanzi ezinamafutha njenge-salum, i-tuna, i-mackerel kunye ne-herring).
- Yenza inyama ebomvu ibe nemithombo yamaprotheni enempilo, njengenkukhu ephilileyo, intlanzi, i- soy , iimbotyi kunye neententili.
- Shintsha i-margarine kunye nemifuno yemifuno yemifuno enempilo efunyenwe kwioli yeoli, ama-nut, kunye nembewu.
- Esikhundleni sokukhetha ukutya okuhlanjululwayo, khetha i-grains elinezityebi ezipheleleyo ezifana ne-oats, iquinoa, irayisi ebomvu, isonka kunye neefasta eziluhlu lwengqolowa epheleleyo njengesithako sokuqala.
- Esikhundleni sokutya ixesha lakho lokutya ngetyuwa, ukwandisa i-flavour kunye nemifuno echasayo-i-garlic, i-ginger, ne-turmeric.
ILizwi
Ukukhetha iintlobo zezi zifo ezinomsoco, ezinokutya ezinokuncedisa inokunceda ukunqanda ukuvuvukala ngokubambisana nokulala ubusuku obuhle, obunokuphucula abamakhweli bokuvuvukala kunye nokunciphisa ingozi yezifo ezininzi.
Imithombo:
> Bondonno NP, Lewis JR, Blekkenhorst LC, et al. Isalathisi esibangelisayo sokutya ngokumalunga ne-clinical atherosclerosis kunye ne-atherosclerotic isifo sesifo se-vascular in the women's older. Br J Nutriti. 2017 Juni; 117 (11): 1577-1586.
> I-Maiorino MI, i-Bellastella G, i-Petrizzo M, i-Scappaticcio L, i-Giugliano D, i-Esposito K. Isidlo seMeditera iphosa iindawo ezivuthayo kwi-type 2 yeswekile: i-MÉDITA isilingo esilawulwa ngokungahleliwe. Endocrine. Ngo-2016 Dec; 54 (3): 634-641.
> Ukuziphendulela: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alithathi indawo yeengcebiso, ukuxilongwa okanye unyango ngumgqirha onikwe ilayisenisi. Akunakuthetha ukukhusela zonke iindlela zokulondoloza, ukusebenzisana kwezidakamizwa, iimeko kunye nemiphumo emibi. Kufuneka uncede unyango lwangonyango ngokukhawuleza kuyo nayiphi na imiba yempilo uze ubonane nodokotela wakho ngaphambi kokusebenzisa elinye iyeza okanye wenze utshintsho kwi-regimen yakho.