"Nguwe odlayo" ibinzana esilivile iminyaka neminyaka. Nangona esi sigijimi sinokuthi sibe sisigxina kule ngongoma, sisenza ngengqiqo. Ngaphandle kokutya, asikwazi ukusinda. Iintlobo zokutya esizidlayo nokungadliyo zinokudlala indima kumandla ethu, umoya, ubuthongo, kunye nentlalo jikelele. Ukutya kuyingxenye ebalulekileyo yokuphila ukuba, ngokugqithiseleyo kwexesha, ukhetho lwethu lwemihla ngemihla lunokuchaphazela impilo.
Enyanisweni, ukutya okungenasiphelo sele sele kudibene nokukhuluphala, uxinzelelo lwegazi oluphezulu, isifo senhliziyo, isifo sikashukela, nomhlaza, ukubiza ezimbalwa. Kodwa, ngaba ungadla njani ukuba udle ngokuthe ngqo ngokufa kwakho? Uphononongo olutshanje lubonisa ukuba kunokukho uxhulumaniso.
Uhlolisiso oluthi "Umbutho Phakathi Kwezinto Zokutya Nezifo Ezivela Kwiintsholongwane Zeentliziyo, i-Stroke, kunye nohlobo lwesibini sikashukela eUnited States" kwaye yanyatheliswa kwi- American Journal of Medicine , yagqiba ukuba ngo-2012, kukho i-702,308 yokufa kwe-cardiometabolic e-United States, kuquka abo basuka kwisifo senhliziyo, ukubetha, kunye nohlobo lwesibini lweswekile. Kwabo bantu, phantse isiqingatha sabo (45.4 ekhulwini) babenomdla wokutya okunomsoco. Ukutya kwakubonakala kunxulumene kakhulu nokufa kwabantu (ngamaphesenti ama-48.6), abantu abaphakathi kweminyaka engama-25-34 (iipesenti ezingama-64.2), ama-Afrika aseMelika (ama-53.1 ekhulwini), nabantu baseSpeyin (amaphesenti ama-50.0).
Imilinganiselo nganye yokutya ihlolwe ngokusekelwe kwizinto ezimbini zokukhumbula ukutya kweeyure ezingama-24, kwaye zonke izidlo zokutya zatshintshelwe ukusetyenziswa kweekhalori ezipheleleyo ukunciphisa impazamo yokulinganisa.
Iziganeko ezizimelayo ezibandakanyekayo, ezibandakanya, ubudala, ubulili, ubuhlanga, ubuhlanga, kunye nemfundo kuthathwa ingqalelo.
Oko Okufundiswa Kusifundayo
Injongo yale sifundo yayikuhlolisisa indlela izinto zokutya zodwa ezichaphazela ngayo impilo ye-cardiometabolic. Kwixesha elidlulileyo, uphando lwenziwe ekudleni kwezinto ezikhethiweyo zokutya, ezinjenge-sodium ne- sugar-sweetened drink .
Olu pho nonongo lujolise kwizinto ezili-10 ezidliwayo kunye nezo zinto zazingekho; Ngokomzekelo, i -fiber yokutya igqithisa ngokutya kwee-grains. Nazi izinto ezili-10 eziye zavavanywa kwisifundo:
- Sodium
- Amantonga kunye nembewu
- Inyama eyenziwe
- Izilwanyana zasemanzini i-omega 3 i-fatty acids
- Imifuno
- I ziqhamo
- Amazimba
- Iziphuzo ezinomsoco
- I-Polyunsaturated fat
- Imvu ebomvu (engenziwanga)
Inani elikhulu lokuxhatshazwa kwe-cardiometabolic yokudla okuxhomekeke ekudleni, elimalunga nama-9,5 ekhulwini labantu abafa (66,508), lafunyanwa kulabo abanesidumbu esiphambili se-sodium (ngaphezu kwe-2000mg ngosuku). Indawo yesibini, ebonisa ukuba i-8.5 ekhulwini yokufa (59,374), yayisetyenziswa ngokuncinci kwamantongomane kunye nembewu (ngaphantsi kwesigxina ngosuku). Ezi zilandelayo zizinto ezidityanisiweyo ezidweliswe ekuhlaleni okubanjelwe ekufeni:
- Ukutya okuphezulu: 8.2 ekhulwini lokufa (57.766)
- Iintlanzi eziphantsi kwe-omega-3 fatty acids: i-7.8 ekhulwini (54,626)
- Ukutya okuncinci kwemifuno : 7.6 ekhulwini (53,410)
- Isiqhamo esincinci: I- 7.5 yeepesenti (52,547)
- Ishukela ephezulu-iziphuzo ezinomlilo: 7.4 ekhulwini (51,694)
Ukubandakanya Ezi Ziphumo KuBomi Bethu Bemihla ngemihla
Ngelixa singenakuqiniseka ukuba ukungena ngokweqile okanye ukungadli ngokutya kwezinto ezithile ezibangelwa ukufa, siyazi ukuba kukho ukulungelelaniswa phakathi kokutya okunempilo kunye nokuphila okunempilo.
Ngenxa yokuba ukutya kwethu yinto ephantsi kokulawula kwethu, kuyaqondakala ukutya ngaphezulu kwezinto ezilungileyo kunye nezinto ezincinci. Ukutya amaninzi amaninzi nembewu, iziqhamo, imifuno, i-grains epheleleyo, kunye ne-omega 3 e-fatty acetyfish (eg: i-tuna kunye ne-salmon) into esifanele sijonge kuyo. Kwaye kunciphisa inyama, inyama ebomvu, iziyobisi ezinomsoco kunye nokutya okunesonka (ukutya okucwangcisiweyo, ukutya okukhawulezayo, ukutya okuthosiweyo) kubalulekile kwimpilo yonke.
Sinokugqiba ekubeni akukho "ukutya okunye kuhambisana nazo zonke" kwaye ukuba izinto ezahlukeneyo zokutya zingathintela ngamnye umntu ngokwahlukileyo. Kule sifundo esithile, imiphumo yezinto zokutya ihlukahluka ngokusekelwe kwiminyaka yobudala, isini, ubuhlanga, njl njl.
Ngokomzekelo, kubantu abadala abangaphezu kweminyaka engama-65, ukutya ukutya okuninzi kakhulu kwesodium kunye nokwaneleyo kwemifuno kunye namantongomane kwakunxibelelwano oluqinileyo nokufa ngaphezu kwezinye izinto.
Imida yoFundo
Njengoko naluphina isifundo, kukho ukulinganiselwa. Indlela yokufunda idatha yokuqokelela idatha (isebenzisa idatha yolwazi) ayikwazi ukubonisa ukuba utshintsho ekudleni, njengokunyuka kwama-acety fatty acids okanye ukutya okuncitshisiweyo kwe-sodium, kunokunciphisa ingozi yesifo okanye ukufa. Ukongezelela, kukho imigaqo enokuthi idibanise iziphumo. Ngokomzekelo, asazi ukuba abantu abadla imali ephezulu ye-sodium babenemikhwa engafanelekanga yokubhema nokungasebenzi. Ezi zinto ziphazamisayo zingathintela iziphumo. Ngako konke okucatshangelwayo, iziphumo zibonisa ukuba kukho ukulungiswa okanye umbutho ofanelekileyo ukuhlolisiswa.
Kukho iindaba ezilungileyo
Uphando luphelile ukuba sibona ukuphuculwa kokutya okudliwayo kwezondlo ezithile. Abaphengululi bafumene ukuba ukususela ngo-2002, kukho ukuhla kweepesenti ezingama-26,5 ekufeni kwabantu besifo senhliziyo, ukubetha, kunye nohlobo lwe-2 lweswekile. Bafumene ukuphucula kwizinto ezininzi zokutya, eyona nto ibaluleke kakhulu yongeniso lokunyusa kwi-fat-polyunsaturated fat fat (efana nama-walnuts kunye neoli ye-flaxseed), kunye nokunyuka kwama-nut kunye nembewu kunye nokunciphisa ushukela- iziphuzo ezinomsoco.
Nangona sisenako kwimimandla ethile yokutya, siqala ukuthobela iimeko zokutya eziphilileyo. Mhlawumbi sinokusebenzisa esi sifundo ukuphucula ukutya kwamaMerika. Ngoku ukuba siqala ukuqonda ukubaluleka kwefuthe enempilo entliziyweni kunye nokunciphisa ushukela, kubalulekile ukuba sijonge kwi-sodium yethu. Ixesha elininzi ukutya ukutya kufihla imithombo yesodium. Ngokomzekelo, abantu abaninzi abaqapheli ukuba iimveliso zesonka, iimveliso zobisi, i-condiments, kunye ne-salad zokugqoka ziphezulu kwi-sodium. Nazi ezinye iingcebiso ngokukhawuleza malunga nendlela yokunciphisa ukungena kwe-sodium kwisondlo sakho:
- Ukupheka ekhaya xa kunokwenzeka-ukulawulwa komyalelo wokuphuma kunye nokuphuma ekudleni kunokunyusa kakhulu i-sodium.
- Xa upheka, ixesha lincinci ngetyuwa ukukhupha ukutya kwendalo. Ukuba unako ukunambitha ityuwa kwindawo yokutya, unobisi kakhulu.
- Sebenzisa imifuno kunye neziqholo, njenge-cumin, i-thyme, i-turmeric, i-paprika, i-basil, i-oregano, i-powder, i-parsley, njl njl. Ukunambitha ukutya.
- Musa ukongeza ityuwa ekudleni emva kokuba ulungiselelwe.
- Ukunciphisa ukutya kokutya okukhawulezileyo, ukutya okucwangcisiweyo, kunye nokutya okuthosiweyo (ukutya okukhenkce, ukudla okunokutya okufana ne-crackers, ukutya okubhokisiweyo, ukutyona okubandayo).
- Funda amalebula-ukuba ukutya kuqulethe ngaphezu kwe-15 ukuya kuma-20 ekhulwini kwindleko yansuku zonke ye-sodium, inqaku lokuba ukutya okuphezulu kwe-sodium kwaye kufuneka kudliwe ngokumodareyitha.
- Ukutya ngokutya konke okunjengamantongomane kunye nembewu, izithelo kunye nemifuno esitsha, kunye ne-popcorn ye-grain corn.
> Umthombo:
> Micha, R, Peñalvo, J, Cudhea, F; okqhubekayo. Umbutho phakathi kwezinto zokutya kunye nokufa okuvela kwisifo senhliziyo, ukuphazamiseka, kunye nohlobo lwesibini sikashukela eUnited States. JAMA. 2017; 317 (9): 912-924. i-doi: 10.1001 / jama.2017.0947.