11 Ukudla Okuboniswe Amademoni Okukufanele Ngempela

-Delile

• 1. Amaqanda aphelele
• 2. Amafutha kakhukhunathi
• 3. Amafutha obisi agcwele
• 4. Imidumba
• 5. Inyama engalungiswa
• 6. Ikhofi
• 7. Imifino ekheniwe nefriziwe
• 8. Izinhlamvu eziphelele
• 9. Usawoti
• 10. Imbaza
• 11. Ushokoledi
• Okubalulekile

Kungenzeka ukuthi uzwile ukuthi kufanele ugweme ukudla okuthile ngazo zonke izindlela.

Kodwa-ke, lolu hlobo lwezeluleko kwesinye isikhathi lusukela ocwaningweni oluphelelwe yisikhathi noma ezifundweni ezincane kakhulu ukuthi zingabaluleka.

Eqinisweni, okunye ukudla abantu abavame ukukuthatha njengokungenampilo kunganikeza izinzuzo zezempilo uma ukuzisebenzisa ngokulinganisela.

Le ndatshana ibheka ukudla okungu-11 okwenziwe ngamademoni okungakuhle kuwe.

1. Amaqanda aphelele

Izakhamzimba ezikumaqanda zingazenza zibe okunye kokudla okunempilo ongakudla.

Sekuyiminyaka, ochwepheshe beluleka abantu ukuthi bangadli amaqanda aphelele ngoba isikhupha besine-cholesterol eningi. Ngaleso sikhathi, abanye babekholelwa ukuthi ukudla izikhupha zamaqanda kungakhuphula i-cholesterol egazini futhi kwandise ingozi yesifo senhliziyo.

Kodwa-ke, manje kubonakala sengathi lapho udla ukudla okuphezulu kwe-cholesterol njengamaqanda, isibindi sakho sikhiqiza i-cholesterol encane ukukhokhela. Ezimweni eziningi, amazinga egazi e-cholesterol ahlala ezinzile (1, 2,).

Eqinisweni, amaqanda aphelele angasiza ukuvikela impilo yenhliziyo yakho ngokushintsha usayizi nokuma kwe-cholesterol ye-LDL (embi). Ngasikhathi sinye, amazinga e-cholesterol e-HDL (amahle) ne-insulin uzwela (,).

Esifundweni samasonto ayi-12 kubantu abane-metabolic syndrome, iqembu elisebenzise amaqanda aphelele labhekana nokuthuthuka okukhulu kumaka ezempilo yenhliziyo kuneqembu elimhlophe lamaqanda. Babenokwehliswa okukhulu kwamazinga e-insulin kanye nokumelana ne-insulin ().

Amaqanda aqukethe namaprotheni wekhwalithi ephezulu agayeka kalula. Bangakusiza ukuthi uhlale ugcwele futhi wanelisekile amahora amaningi ukuze usebenzise ama-calories ambalwa ngokuhamba kosuku (,,).

Izikhupha zamaqanda nazo zine-lutein ne-zeaxanthin ephezulu. Lokhu kungasiza ekuvikeleni ezifweni zamehlo ezihlobene nobudala, ezinjengezikhathaza zamehlo kanye nokuwohloka kwe-macular (,).

Esikhundleni sokwandisa ingozi yesifo senhliziyo, amaqanda angazuzisa inhliziyo. Ukudla amaqanda kungasiza futhi ukwehlisa ushukela wegazi kanye namazinga e-insulin, kunciphise indlala, futhi kuvikele impilo yamehlo.

2. Amafutha kakhukhunathi

Esikhathini esedlule, abenzi bokudla babevame ukusebenzisa uwoyela kakhukhunathi ekudleni okuhlanganisiwe nokulungiswa kokudla.

Kodwa-ke, kwakukhona ukukhathazeka ukuthi amafutha agcwele uwoyela kakhukhunathi angadala isifo senhliziyo. Ngenxa yalokhu, abakhiqizi baqala ukufaka uwoyela kakhukhunathi namanye amafutha emifino, kufaka phakathi uwoyela wemifino ongenayo i-hydrogenated.

Kodwa-ke, olunye ucwaningo luphakamise ukuthi uhlobo lwamafutha agcwele atholakala kumafutha kakhukhunathi angazuzisa inhliziyo.

Isibonelo, kunobufakazi bokuthi kungakhuphula amazinga e-HDL (amahle) cholesterol kunalawo e-LDL (bad) cholesterol, okuholela ekulinganisweni okunempilo kwalawa manani (,).

Futhi, uwoyela kakhukhunathi ungakhuthaza ukulahleka kwesisindo lapho kudliwa ngamanani alinganiselwe.

Uwoyela kakhukhunathi uqukethe i-medium-chain triglycerides (MCTs). Isibindi sithatha ama-MCT ngqo ukuze sisetshenziswe njengamandla. Ucwaningo lwezilwane lukhombisa ukuthi umzimba kungenzeka ungabi namathuba amancane okugcina ama-MCT njengamafutha, uma kuqhathaniswa namafutha amade amaketanga ().

Ama-MCT nawo angasiza ekunciphiseni indlala futhi athuthukise ukugcwala. Lokhu kungakwenza ungabi namathuba amaningi okudla ngokweqile futhi wehlise ukudla kwakho kwekhalori. Zingakhuphula futhi isilinganiso somzimba wakho somzimba ngaphezu kwamanye amafutha, ngokwezifundo ezithile (,,).

Kokunye ukuhlola kuzinsizwa ezingama-80 ezinempilo, ezithatha u-15-30 amagremu ama-MCTs (cishe izipuni eziyi-2-3 zamafutha kakhukhunathi) nsuku zonke kubonakale kukhulisa inani lama-calories abawashise ngokwesilinganiso esingu-120 ngosuku ().

Ngempela, ezinye izifundo ezincane ziphakamisa ukuthi ukufaka uwoyela kakhukhunathi ekudleni kwakho kukusiza wehlise isisindo namafutha esiswini (,).

Kodwa-ke, noma ngabe uwoyela kakhukhunathi namafutha agcweleyo anempilo kusalokhu kuyisihloko esiphikisayo. Izazi zokudla okunempilo azivumelani ngemiphumela yamafutha nokuthi umuntu kufanele adle malini.

I-American Heart Association (AHA) iveza ukuthi, ngokungafani namanye amafutha agcwele, uwoyela kakhukhunathi awunayo i-cholesterol. Kodwa-ke, beluleka abantu ukuthi banciphise ukudla kwabo okugcwele kwamafutha agcwele kuze kufike kuma-calories ayi-120 ngosuku, noma ama-5-6% ama-calories abo ansuku zonke. (21).

Kungcono ukusebenzisa noma imaphi amanoni ngokulinganisela.

Uwoyela kakhukhunathi uqukethe i-triglycerides yamaketanga aphakathi, angasiza ukuvikela impilo yenhliziyo, ukucindezela isifiso sokudla, ukukhuphula izinga lokunciphisa umzimba, nokukhuthaza ukwehla kwesisindo.

3. Amafutha obisi agcwele

Ushizi, ibhotela no-khilimu kunamafutha agcwele ne-cholesterol.

Kodwa-ke, ucwaningo lukhombisa ukuthi ukudla okweqile okunomsoco, okunamafutha amaningi njengoshizi akuthinti kabi i-cholesterol nezinye izimpawu zempilo yenhliziyo - ngisho nakubantu abanamazinga aphezulu we-cholesterol noma ukwanda kwesifo senhliziyo (,,,).

Ukudla ibhotela, ngakolunye uhlangothi, kungakhuphula i-cholesterol ye-LDL (embi) futhi kungakhuphula ubungozi besifo senhliziyo (,).

Abantu abaningi badla kuphela imikhiqizo yobisi ephansi enamafutha futhi engenamafutha. Kodwa-ke, le mikhiqizo ayinazo izimfanelo ezithuthukisa impilo zezinhlobo ezigcwele zamafutha.

Isibonelo, kuphela ubisi olugcwele amafutha oluqukethe i-vitamin K2, esiza ukuvikela impilo yenhliziyo namathambo ngokugcina i-calcium emathanjeni akho nasemithanjeni yakho (,,).

Imikhiqizo yobisi egcwele enamafutha iqukethe i-conjugated linoleic acid (CLA). Ukubuyekezwa okukodwa kwezifundo eziningana kutholakale ukuthi izithasiselo ze-CLA zingasiza ukukhuthaza ukulahleka kwamafutha ().

Kodwa-ke, imikhiqizo yobisi egcwele yamafutha ingaba nama-calories amaningi namafutha ezilwane ezigcwele. Abantu kufanele bazisebenzise ngokulinganisela.

Ukudla ubisi kungavikela impilo yenhliziyo nethambo futhi kwehlise ukulahleka kwemisipha namandla ngesikhathi sokuguga. Ubisi olugcwele lwamafutha lunganikeza izinzuzo ezengeziwe njengevithamini K2.

4. Imidumba

Imidumba ifaka ubhontshisi, udali, uphizi namakinati. Bacebile ngamaprotheni, amaminerali, kanye nefayibha.

Kodwa-ke, abanye abantu bakholelwa ukuthi ayinampilo. Lokhu kungenxa yokuthi aqukethe ama-phytates namanye ama-antinutrients avimbela umzimba ekungeniseni amaminerali afana ne-zinc ne-iron.

Lokhu kubonakala kuphela njengokukhathazeka ngabantu abangayidli inyama, izinkukhu, nenhlanzi. Labo abadla inyama bamunca ngokwanele lawa amaminerali ekudleni kwezilwane, kanti imidumba ayikuvimbeli ukumuncwa kwabo (,).

Kunoma ikuphi, kunezindlela zokunciphisa imishanguzo ekudleni kwezitshalo okunempilo.

Imidumba nayo icebile nge-potassium, i-magnesium namanye amaminerali. Izifundo eziningana zithole ukuthi zinciphisa ukuvuvukala, zehlisa ushukela wegazi futhi zikhuthaze impilo yenhliziyo (,,,).

Ngaphezu kwalokho, ubhontshisi ungumthombo omuhle kakhulu we-fiber, kufaka phakathi i-fiber encibilikayo. Izifundo ziphakamisa ukuthi i-fiber encibilikayo inganciphisa isifiso sokudla, ikhuthaze ukugcwala, futhi yehlise ukumuncwa kwekhalori ekudleni (,).

Ama-phytates kanye nokunye okungadliwe yimidumba akubakhathazi kangako abantu abadla ukudla okunomsoco. Ucwaningo lukhombisa ukuthi imidumba inganciphisa ukuvuvukala futhi ikhuthaze impilo yenhliziyo nokuncipha kwesisindo.

5. Inyama engalungiswa

Kunobunye ubufakazi bokuthi kokubili inyama ebomvu esetshenzisiwe nengalungisiwe ingakhuphula ubungozi besifo senhliziyo, umdlavuza obala ngokwezibala, nezinye izifo (,).

Kodwa-ke, inyama engalungisiwe ingumthombo omuhle kakhulu wamaprotheni asezingeni eliphakeme. Kube yingxenye ebalulekile yokudla komuntu futhi kungaba yilokho okwavumela abantu ukuthi bathuthukise ubuchopho obukhulu, obuyinkimbinkimbi ngesikhathi lapho ukudla okusezingeni eliphakeme kwezitshalo kwakungatholakali (,).

Amaprotheni ezilwane, kufaka phakathi inyama, angathuthukisa ukusebenza kwemisipha. Ucwaningo olwenziwe kwabesifazane asebekhulile abadle inyama yenkomo engenamafutha luthole ukwanda kwemisipha namandla.

Iphinde yabona ukwehliswa kwezinye izimpawu zokuvuvukala, noma ezinye izifundo zixhumanise ukudla kwenyama ebomvu emazingeni aphezulu okuvuvukala (44,,,,).

Inyama futhi ingenye yemithombo engcono kakhulu ye-heme iron. Umzimba wakho umunca lolu hlobo lwensimbi kalula kakhulu ().

Sekukonke, inyama enotshani ibonakala iyindlela enempilo kakhulu. Iqukethe i-CLA eningi kunenyama eyondliwe okusanhlamvu, kanye nama-omega-3 fatty acids amaningi (,, 52).

Uma idliwa ngokulinganisela, inyama inganikeza izakhamzimba ezibalulekile. Kodwa-ke, qaphela ukuthi ungayipheki ngokweqile, ngoba inyama eshisiwe kanye nokupheka ngokweqile ingalimaza impilo yakho.

Uma idliwa ngokulinganisela, inyama ebomvu engalungiswa futhi ephekwe kahle ingumthombo omuhle kakhulu wamaprotheni asezingeni eliphakeme, i-iron nezinye izakhi zomsoco.

6. Ikhofi

Ikhofi line-caffeine, isikhuthazi esinamandla. Emithamo ephezulu, i-caffeine ingaba nemiphumela emibi.

Kodwa-ke, ngaphandle kokuthi ube nokuzwela nge-caffeine, ukuyidla noma ikhofi ngokulinganisela kunganikeza izinzuzo eziningi zezempilo.

Ucwaningo lukhombisa ukuthi i-caffeine esekhofi ingathuthukisa imizwa, kanye nokusebenza kwengqondo nezomzimba. Kungakhulisa ngokufanayo imetabolism yakho (, 54, 55, 56,).

Ikhofi futhi liqukethe ama-antioxidants abizwa ngama-polyphenols, anganciphisa ubungozi besifo.

Abantu basebenzisa i-caffeine ukudambisa ikhanda futhi bathuthukise ukusebenza kwezemidlalo yokukhuthazela. Kungasiza futhi ngokudangala, i-Alzheimer's, kanye nesifo sikaParkinson ().

Kwesinye isifundo, amadoda adle ikhofi kabhontshisi ama-polyphenol ngaphambi kokudla abe nokuthuthuka okuphawulekayo ekusebenzeni komthambo, uma kuqhathaniswa neqembu elilawulayo (,).

Esifundweni sokubuka okubandakanya amadoda angaphezu kwe-1,700, labo abaphuza izinkomishi zekhofi ezingaphezu kuka-2,5 ngosuku babenamazinga aphansi ezimpawu zokuvuvukala kunalabo abangaphuzanga ikhofi ().

Ngaphezu kwalokho, abantu abaphuza ikhofi ejwayelekile noma enamanzi angahle abe nengozi ephansi yohlobo lwesifo sikashukela sohlobo lwesibili. Ososayensi abahlaziye izifundo ze-28 bathole ubungozi obuphansi obungu-8-33% besifo sikashukela sohlobo 2 kubantu abaphuza ikhofi nsuku zonke (, 57).

Ekugcineni, ikhofi lingaba nomthelela wokuvikela empilweni yesibindi. Kunganciphisa ukukhula kwesifo esingapheli se-hepatitis C futhi kunciphise ingozi yomdlavuza wesibindi (,, 60).

Ukudla ikhofi njalo kungahle kuthuthukise ukusebenza ngokomqondo nangokomzimba, kukhuphule izinga lokunciphisa umzimba, futhi kunciphise ukuvuvukala kanye nengozi yezifo eziningana.

7. Imifino ekheniwe nefriziwe

Abantu bavame ukubheka imifino ekheniwe nefriziwe njengenomsoco omncane kunemifino emisha. Kodwa-ke, ngaphandle kokuthi ukhetha futhi udle imifino ngqo engadini yakho, lokhu kungenzeka kungabi yiqiniso.

Ucwaningo lukhombisa ukuthi ukuwafaka emakhazeni nokuwaqhwa ngenkathi kusanda kugcina izakhi zawo eziningi. Ngokuphambene nalokho, ukudla okusha kungalahlekelwa inani lokudla okunempilo endleleni eya esitolo. Ukulondolozwa nakho kubangela ukungcola okuncane nemikhiqizo ebiza kancane (61)

Ucwaningo oluthile luhlaziye okuqukethwe kukavithamini C kophizi nase-broccoli obekuneqhwa izinyanga eziyi-12. Bekufana naleyo yemifino ethengwe esitolo futhi ngaphezulu kunaleyo yemifino egcinwe ekhaya izinsuku eziningana (62).

I-Blanching, noma ukubilisa ngokushesha, ibulala amabhaktheriya futhi isiza ukugcina imibala nokunambitheka kwemifino kungashintshi. Kodwa-ke, ukuvuna imifino ngaphambi kokubanda noma ukugcoba kungaholela ekulahlekelweni kwamavithamini C no-B namandla e-antioxidant (63).

Kodwa-ke, ukulahleka okuncane kakhulu kwenzeka ngemuva kokuthi imifino iqandisiwe noma ikheniwe (63, 64).

Ngakolunye uhlangothi, amavithamini A no-E, amaminerali, kanye nefayibha kuyagcinwa ngesikhathi senqubo ye-blanching ngoba zizinzile ngokwengeziwe emanzini. Ngakho-ke, amazinga alezi zakhi zomzimba emifino emisha, efriziwe, kanye nasemathinini afanayo (65).

Amanye amavithamini ancibilikiswa ngamanzi kanye nama-antioxidants angaphakama emikhiqizweni emisha, ikakhulukazi uma uyidla iqonde ngqo engadini. Kukonke, noma kunjalo, okuqukethwe kwezakhi zemifino ekheniwe nefriziwe kungafaniswa nokusha.

8. Izinhlamvu eziphelele

Abanye abantu bayakugwema ukudla izinhlamvu, kungaba ingxenye noma ngokuphelele. Lokhu kufaka phakathi labo abalandela i-paleo noma i-carb low diet, kanye nabantu abanesifo sikashukela noma ukungabekezelelani kwe-gluten.

Kodwa-ke, okusanhlamvu okuphelele kuqukethe izakhamzimba ezibalulekile futhi kungaba nezinzuzo zezempilo kubantu abaningi. Eqinisweni, ukudla okusanhlamvu okuphelele kungasiza ekunciphiseni ukuvuvukala, isisindo somzimba, namafutha esiswini (,,,).

Ama-oats nawo angazuzisa impilo yenhliziyo, ikakhulukazi ngenxa yokuqukethwe kwayo okunenqwaba ye-fiber kanye ne-antioxidant (70,,).

Ama-oats aqukethe i-fiber eyingqayizivele eyaziwa njenge-beta glucan, eyi-viscous fiber. Kungasiza ukwehla kwesisindo, ngoba kunganciphisa isifiso sokudla futhi kuthuthukise imizwa yokugcwala (,).

Kokunye ukuhlola, abantu abangu-14 badle ukudla okuqukethe amanani ahlukile we-beta glucan. Amaleveli we-peptide YY egcwele (YY (PYY) agcwele ayephakeme kakhulu emahoreni ama-4 ngemuva kokudla inani eliphakeme kakhulu le-beta glucan, uma kuqhathaniswa nelaphansi ().

Izinhlamvu eziphelele zifaka ukolweni, ibhali ne-oats. I-Buckwheat ne-quinoa nazo ziyizinhlamvu, kodwa azinayo i-gluten futhi ziqukethe amaprotheni amaningi kunezinye izinhlamvu eziningi ().

Ngaphezu kwalokho, i-quinoa icebile ngama-antioxidants. Ucwaningo olulodwa oluphenya ngokudla kwezitshalo eziyi-10 ezivela ePeru lwathola ukuthi i-quinoa inomsebenzi ophakeme kunayo yonke wokulwa ne-antioxidant (,).

Izinhlamvu eziphelele zingaba nemiphumela ezuzisayo yezempilo ngenxa yamazinga aphezulu ama-antioxidants, i-fiber, nezinye izakhamzimba.

9. Usawoti

Ukudla usawoti omningi, noma i-sodium, kungakhuphula umfutho wegazi futhi kwenyuse nengozi yesifo senhliziyo nesifo sohlangothi.

Kodwa-ke, usawoti ubuye ube yi-electrolyte ebucayi. Kuyasiza ukugcina ukulinganisela koketshezi nokugcina imisipha nezinzwa zakho kusebenza kahle.

Imihlahlandlela Yezokudla yase-U.S. Yango-2015-2020 incoma ukuthi abantu abadala abanempilo badle ngaphansi kuka-2.3 amagremu esodium ngosuku ().

Lokho kusho ukuthi, abanye abantu bangaba nezinkinga uma bedla usawoti omncane kakhulu (,).

I-American Diabetes Association incoma ukusebenzisa u-1.5-2.5 amagremu kasawoti ngosuku uma unesifo sikashukela (81).

Imiphumela yocwaningo olukhulu lokubuka kubantu abangaphezu kuka-130,000 iphakamise ukuthi abantu abangenawo umfutho wegazi ophakeme akufanele banciphise i-sodium yabo ukuze badle ngaphansi kwama-gramu ama-3 ngosuku. Kulaba bantu, ukwenza kanjalo kungakhuphula ubungozi besifo senhliziyo ().

Abanye abantu bangazuza ekudleni okuphansi kwe-sodium, kepha kungahle kungabi kuhle kuwo wonke umuntu. Udokotela wakho noma isazi sokudla angakutshela ukuthi usawoti ongcono kangakanani kuwe.

Ukuvinjelwa kasawoti kungazuzisa abantu abanezimo ezithile zempilo, kepha usawoti omncane kakhulu ungaholela ezinkingeni zezempilo kwabanye.

10. Imbaza

I-Shellfish ifaka imfanzi, izimbaza, izimbaza, inkalankala nama-oysters. Bacebile ngezakhamzimba, kepha abanye abantu bakhathazeka ngokuqukethwe kwabo kwe-cholesterol ephezulu.

Yize izimbaza zinezinga eliphakeme kakhulu le-cholesterol, ukuzidla akunakwenzeka ukuthi kukhuphule i-cholesterol egazini lakho, njengoba isibindi sakho sizokhiqiza i-cholesterol engaphansi ukunxephezela.

Ngaphezu kokugcwaliswa, lawa maprotheni aphezulu, ukudla okunama-calories amancane acebile nge-selenium, okuyiminerali ebalulekile ekusebenzeni kobuchopho (,).

I-Shellfish nayo iyimithombo emihle kakhulu ye-iodine, amaminerali abalulekile wokusebenza kwe-thyroid nempilo ephelele (,).

Ukudla i-shellfish akunakwenzeka ukuthi kukhulise amazinga akho e-cholesterol. I-Shellfish iwumthombo omuhle wamaprotheni asezingeni eliphakeme kanye namaminerali abalulekile, kufaka phakathi i-selenium ne-iodine.

11. Ushokoledi

Iningi labantu ngokuvamile alicabangi ngoshokoledi njengokudla okunomsoco, ngoba uvame ukuba noshukela omningi nama-calories. Kodwa-ke, ukudla okulingene ngoshokoledi omnyama noma ukhokho kunganikeza izinzuzo eziningana zezempilo.

Okokuqala, iqukethe ama-antioxidants. Ngokuya kocwaningo oluthile, okuqukethwe yi-cocoa's flavanol kungahlinzeka ngomsebenzi omkhulu we-antioxidant kunezinye izithelo, kufaka phakathi ama-blueberries ne-acai ().

Ushokoledi omnyama ungakhuphula nokuzwela kwe-insulin, wehlise umfutho wegazi, futhi uthuthukise ukusebenza komthambo kubantu abadala abanesisindo esikhulu, umfutho wegazi ophakeme, noma bobabili (,).

Ngaphezu kwalokho, izifundo zithole ukuthi ama-flavonol akushokholethi omnyama angavikela isikhumba elangeni nakomunye umonakalo (,,).

Ukudla inani elilinganisiwe loshokholethi omnyama okungenani onama-70% cocoa kungahlinzeka ngezinzuzo eziningi zezempilo, ikakhulukazi ngenxa yama-flavanols awo (93).

Ngokwengeziwe, kungcono ukhethe ushokoledi onamafutha amancane noshukela, ngoba lokhu kungasiza kwezinye izinkinga zempilo.

Ukudla okulingene ngoshokholethi omnyama onokuqukethwe okuphezulu kwe-flavanol kungakhuphula ukuzwela kwe-insulin, kwehle umfutho wegazi, futhi kuthuthukise ukusebenza komthambo.

Okubalulekile

Uma kukhulunywa ngokunquma ukuthi yikuphi ukudla okunempilo, kwesinye isikhathi kunzima ukuhlukanisa phakathi kweqiniso nenganekwane.

Yize kunezizathu ezizwakalayo zokunciphisa ukudla okuthile, okunye ukudla okunempilo nokunomsoco kakhulu kukhishwe amademoni ngokungafanele.