Amaqiniso angama-20 Okudla Okufanele Abe Ngumqondo Ojwayelekile (Kepha Cha)

-Delile

• 1. Amafutha Okufakelwa Angalungile Akakulungele Ukusetshenziswa Komuntu
• 2. Awudingi Ukudla Njalo Emahoreni Ama-2-3
• 3. Thatha Izihloko Eziphathelene Nokusanhlamvu Kosawoti
• 4. Inyama Ayiboli Ekoloni Lakho
• 5. Amaqanda Ukudla Okunempilo Kakhulu Ongakudla
• 6. Iziphuzo Ezineziphuzo Ziwumkhiqizo Okunethayo Kakhulu Esidlweni Samanje
• 7. I-Low-Fat Ayisho Ukuthi Unempilo
• 8. Ijusi Lezithelo Ahlukile Kangako Ngeziphuzo Ezithambile Ezinoshukela
• 9. Ukondla Igciwane Lakho Lesisu Kubucayi
• 10. Cholesterol Is not the Enemy
• 11. Izithasiselo Zokulahlekelwa Isisindo Zisebenza Ngokuvamile
• 12. Impilo Ingaphezu Kokuba Isisindo Sakho
• 13. Ama-Calories Bala - Kepha Awudingi Ngokudingekile Ukuwabala
• 14. Abantu Abane-Type 2 Diabetes Akufanele Balandele Ukudla Okuphezulu Kwe-Carb
• 15. Amafutha NamaCarbs Akakwenzi Ukhuluphele
• 16. Ukudla Okungenamsoco Kungaba Umlutha
• 17. Ungalokothi Wethembele Izimangalo Zezempilo Ekufakeni
• 18. Amafutha Eminye Yemifino Kufanele Agwenywe
• 19. 'I-Organic' noma 'i-Gluten-Free' Akusho Ukuthi Unempilo
• 20. Ungasoli Izinkinga Ezintsha Zempilo Ekudleni Okudala
• Okusemqoka

Ukusebenzisa ingqondo akufanele kuthathwe kalula lapho abantu bexoxa ngokudla.

Ziningi izinganekwane nemibono eyiphutha esatshalaliswayo - ngisho nalabo okuthiwa ochwepheshe.

Nawa amaqiniso angama-20 okunomsoco okufanele abe nengqondo - kepha akunjalo.

1. Amafutha Okufakelwa Angalungile Akakulungele Ukusetshenziswa Komuntu

Amafutha eTrans awanampilo.

Ukukhiqizwa kwabo kufaka ingcindezi ephezulu, ukushisa, negesi ye-hydrogen lapho kukhona i-catalyst yensimbi.

Le nqubo yenza uwoyela wemifino uketshezi uqine ekamelweni lokushisa.

Vele, amafutha we-trans angaphezulu kokungathandeki. Ucwaningo lukhombisa ukuthi ayinampilo futhi ixhumene nokwanda okukhulu kwengozi yesifo senhliziyo (1,).

Ngenhlanhla, i-Food and Drug Administration (i-FDA) ivimbele amafutha we-trans kusukela ngoJuni 18, 2018, noma imikhiqizo eyenziwe ngaphambi kwalolu suku isengasatshalaliswa kuze kufike u-2020 futhi kwezinye izimo ngo-2021 ().

Futhi, ukudla okunama-gram angaphansi kuka-0.5 wamafutha wokuhambisa ngakunye kungabhalwa njengama-gramu ayi-0 ().

2. Awudingi Ukudla Njalo Emahoreni Ama-2-3

Abanye abantu bakholelwa ukuthi ukudla okuncane, okuvame kakhulu kungabasiza banciphise isisindo.

Kodwa-ke, ezinye izifundo ziphakamisa ukuthi usayizi wokudla nobuningi abunawo umthelela ekushisweni kwamafutha noma esisindo somzimba (,).

Ukudla njalo emahoreni amabili kuya kwezi-3 kuphazamisekile futhi akudingeki nhlobo kubantu abaningi. Mane udle lapho ulambile futhi uqiniseke ukuthi ukhetha ukudla okunempilo nokunomsoco.

3. Thatha Izihloko Eziphathelene Nokusanhlamvu Kosawoti

Imithombo yezindaba ejwayelekile ingesinye sezizathu ezisusa izinganekwane eziningi zokudla okunomsoco nokudideka.

Kubukeka sengathi ucwaningo olusha luba sematheni masonto onke - luvame ukuphikisana nocwaningo olwaphuma ezinyangeni ezimbalwa ngaphambili.

Lezi zindaba zivame ukuthola ukunakwa okuningi, kepha uma ubheka ukudlula ezihlokweni bese ufunda izifundo ezibandakanyekile, ungathola ukuthi zivame ukukhishwa kumongo.

Ezimweni eziningi, ezinye izifundo ezisezingeni eliphakeme ziphikisana ngqo nokuxokozela kwabezindaba - kepha lokhu kuyaqabukela kukhulunywe ngakho.

4. Inyama Ayiboli Ekoloni Lakho

Kungamanga ngokuphelele ukuthi inyama ibola kukholoni yakho.

Umzimba wakho ukulungele ukugaya nokumunca zonke izakhamzimba ezibalulekile ezitholakala enyameni.

Amaprotheni aphuka esiswini sakho ngama-acid esiswini. Ngemuva kwalokho, ama-enzyme anamandla okugaya ukudla adiliza okusele emathunjini akho amancane.

Iningi lamafutha, amaprotheni nezakhi zomzimba bese lithathwa ngumzimba wakho. Ngenkathi inani elincane lamaprotheni namafutha lingaphunyuka ekugayweni kwabantu abanempilo, akusekho okuningi okusele ukubola kukholoni yakho.

5. Amaqanda Ukudla Okunempilo Kakhulu Ongakudla

Amaqanda afakwe idemoni ngokungafanele ngoba izikhupha zawo zinamafutha amaningi.

Kodwa-ke, ucwaningo lukhombisa ukuthi i-cholesterol evela emaqandeni ayinyusi i-cholesterol yegazi kubantu abaningi ().

Izifundo ezintsha ezibandakanya amakhulu ezinkulungwane zabantu zikhombisa ukuthi amaqanda awanamthelela esifweni senhliziyo kwabanye abantu abaphilile ().

Iqiniso liwukuthi, amaqanda angenye yokudla okunempilo futhi okunomsoco kakhulu ongakudla.

6. Iziphuzo Ezineziphuzo Ziwumkhiqizo Okunethayo Kakhulu Esidlweni Samanje

Ishukela elengeziwe ngokweqile lingalimaza impilo - futhi ukulithola libe uketshezi kubi nakakhulu.

Inkinga ngoshukela owuketshezi ukuthi ubuchopho bakho abunxephezeli amakhalori ngokudla okuncane kokunye ukudla ().

Ngamanye amagama, ubuchopho bakho abuwabhalisi lawa khalori, okwenza udle ama-calories amaningi jikelele ().

Kukho konke ukudla okungenamsoco, iziphuzo ezinoshukela-okunoshukela kungenzeka ukuthi zikhuluphele kakhulu.

7. I-Low-Fat Ayisho Ukuthi Unempilo

Ukudla okunamafutha aphansi akhuthazwa yimikhombandlela ejwayelekile yokudla kubonakala sengathi kwehlulekile.

Izifundo eziningi zesikhathi eside ziphakamisa ukuthi ayisebenzi ekwehliseni isisindo noma ekuvikeleni izifo (11,, 13).

Ngaphezu kwalokho, lo mkhuba uholele kwinqwaba yokudla okusha, okusetshenzisiwe, okunamafutha amancane. Kodwa-ke, ngoba ukudla kuvame ukunambitheka kabi ngaphandle kwamafutha, abenzi bakwengeza ushukela nezinye izithasiselo esikhundleni salokho.

Ukudla okunamafutha aphansi ngokwemvelo - njengezithelo nemifino - kukhulu, kepha ukudla okucutshungulwayo okubhalwe ukuthi "ngamafutha aphansi" kuvame ukulayishwa ngezithako ezingenampilo.

8. Ijusi Lezithelo Ahlukile Kangako Ngeziphuzo Ezithambile Ezinoshukela

Abantu abaningi bakholelwa ukuthi ujusi wezithelo unempilo, njengoba uqhamuka ezithelweni.

Yize ijusi yezithelo ezintsha ingahlinzeka ngama-antioxidants atholakala ezithelweni, inoshukela omningi njengeziphuzo ezithambile ezinoshukela njengeCoca-Cola ().

Njengoba ijusi linganikeli ukumelana nokuhlafuna namanani amancane we-fiber, kulula kakhulu ukudla ushukela omningi.

Inkomishi eyodwa (240 ml) yejusi lewolintshi iqukethe ushukela ocishe ulingane namawolintshi ama-2 (15, 16).

Uma uzama ukugwema ushukela ngenxa yezizathu zempilo, kufanele uvikele ijusi yezithelo futhi. Ngenkathi ijusi yezithelo inempilo kuneziphuzo ezibandayo, okuqukethwe kwayo okuyi-antioxidant akuwenzi amanani amaningi kashukela.

9. Ukondla Igciwane Lakho Lesisu Kubucayi

Abantu empeleni bangabantu abayi-10% kuphela - amabhaktheriya asemathunjini akho, awaziwa ngokuthi i-gut flora, angaphezu kwamaseli akho womuntu 10 kuye ku-1.

Eminyakeni yamuva nje, ucwaningo lukhombisile ukuthi izinhlobo nenani lala magciwane kungaba nomthelela omkhulu empilweni yomuntu - kuthinta yonke into kusuka esisindweni somzimba kuye ekusebenzeni kobuchopho (, 18).

Njengamaseli omzimba wakho, amabhaktheriya adinga ukudla - futhi i-fiber encibilikayo ingumthombo wabo oyintandokazi kaphethiloli (,).

Lesi kungaba yisizathu esibaluleke kunazo zonke ukufaka ifayibha eningi ekudleni kwakho - ukondla amabhaktheriya alusizo emathunjini akho.

10. Cholesterol Is not the Enemy

Lokho abantu ngokuvamile abakubiza nge- "cholesterol" akuyona i-cholesterol yangempela.

Lapho abantu bekhuluma nge-LDL ebizwa ngokuthi "embi" ne-HDL "enhle", basuke bebhekise kumaprotheni athwala i-cholesterol egazini lakho.

I-LDL imele i-low-density lipoprotein, kuyilapho i-HDL ibhekisa kwi-high-density lipoprotein.

Iqiniso ukuthi, i-cholesterol ayisona isitha. Okunqumayo kakhulu ebungozini besifo senhliziyo uhlobo lwama-lipoprotein athwala i-cholesterol ezungeze - hhayi i-cholesterol uqobo.

Kubantu abaningi, i-cholesterol yokudla ayinamphumela omncane noma awunamphumela kumazinga we-lipoprotein ().

11. Izithasiselo Zokulahlekelwa Isisindo Zisebenza Ngokuvamile

Kunezithako eziningi zokwehlisa isisindo emakethe - futhi cishe azisebenzi.

Kuthiwa aholela emiphumeleni yemilingo kodwa ahluleke lapho evivinywa ezifundweni.

Ngisho nakwabambalwa abasebenzayo - njenge-glucomannan - umphumela mncane kakhulu ukwenza umehluko obonakalayo.

Iqiniso ukuthi indlela engcono yokwehlisa isisindo bese uyigcina ikwenze ushintsho lwendlela yokuphila enempilo.

12. Impilo Ingaphezu Kokuba Isisindo Sakho

Iningi labantu ligxila kakhulu ekuzuzeni isisindo noma ekulahlekelweni. Iqiniso ukuthi impilo idlula lapho.

Abantu abaningi abakhuluphele ngokweqile banempilo ngokomzimba, kanti abantu abaningi abanesisindo esijwayelekile banezinkinga ezifanayo zokunciphisa umzimba ezihambisana nokukhuluphala (,).

Ukugxila esisindweni somzimba akusizi ngalutho. Kungenzeka ukuthuthukisa impilo ngaphandle kokulahlekelwa isisindo - futhi ngokufanayo.

Kubukeka sengathi indawo lapho kwakhiwa khona amafutha kubalulekile. Amafutha asesiswini sakho esiswini (amafutha esiswini) ahlotshaniswa nezinkinga ze-metabolic, kuyilapho amanoni angaphansi kwesikhumba sakho ikakhulu eyinkinga yezimonyo ().

Ngakho-ke, ukunciphisa amafutha esiswini kufanele kube yinto ephambili ekuthuthukiseni impilo. Amafutha angaphansi kwesikhumba sakho noma inombolo esikalini ayinandaba kangako.

13. Ama-Calories Bala - Kepha Awudingi Ngokudingekile Ukuwabala

Amakholori abalulekile.

Ukukhuluphala kuyindaba yamandla agciniwe ngokweqile, noma ama-calories, anqwabelana ngendlela yamafutha omzimba.

Kodwa-ke, lokhu akusho ukuthi udinga ukuqapha yonke into engena emzimbeni wakho bese ulandelela noma ubale amakhalori.

Yize ukubalwa kwekhalori kusebenza kubantu abaningi, ungenza izinto eziningi ukunciphisa isisindo - ngaphandle kokubala ikhalori elilodwa.

Isibonelo, ukudla amaprotheni amaningi kukhonjisiwe ukuthi kuholele ekukhawulweni okuzenzakalelayo kwekhalori kanye nokwehla kwesisindo okubalulekile - ngaphandle kokukhawulela ngamabomu amakhalori (,).

14. Abantu Abane-Type 2 Diabetes Akufanele Balandele Ukudla Okuphezulu Kwe-Carb

Kwaphela amashumi eminyaka, abantu belulekwe ukuthi badle ukudla okunamafutha amancane ngama-carbs akha ama-calories angama-50-60%.

Ngokumangazayo, lesi seluleko sinwetshiwe ukufaka abantu abanesifo sikashukela sohlobo 2 - abangakwazi ukubekezelela ama-carbs amaningi agayeka kalula, njengoshukela nesitashi esenziwe kahle.

Abantu abanesifo sikashukela sohlobo 2 bayamelana ne-insulin futhi noma yimaphi ama-carbs abawadlayo azobangela ukwanda okukhulu kwamazinga kashukela egazini.

Ngalesi sizathu, badinga ukuthatha imishanguzo yokwehlisa ushukela egazini ukwehlisa amazinga abo.

Uma noma ngubani ezuza ekudleni okunama-carb ephansi, ngabantu abanesifo sikashukela. Kwesinye isifundo, ukulandela ukudla okune-carb ephansi izinyanga eziyisithupha kuphela kwavumela ama-95.2% wabahlanganyeli ukunciphisa noma ukuqeda imishanguzo yabo kashukela ().

15. Amafutha NamaCarbs Akakwenzi Ukhuluphele

Amafutha abelokhu esolwa ngokukhuluphala, njengoba enama-calories amaningi ngegramu ngalinye kunamaprotheni nama-carbs.

Kodwa-ke, abantu abadla ukudla okunamafutha amaningi - kepha ama-carbs aphansi - bagcina bedla ama-calories ambalwa kunabantu abathola ukudla okunamafutha amancane, ukudla okunama-carb aphezulu (,).

Lokhu kuholele ekutheni abantu abaningi basole ama-carbs ngokukhuluphala - okungalungile futhi. Iningi labantu kuwo wonke umlando lidle ukudla okuphezulu kwe-carb kepha lahlala liphilile.

Njengakho konke cishe kwisayensi yokudla okunempilo, inkinga incike kumongo.

Kokubili amafutha kanye ne-carbs kunganciphisa - konke kuncike ekudleni kwakho konke nasempilweni yakho yonke.

16. Ukudla Okungenamsoco Kungaba Umlutha

Eminyakeni eyikhulu edlule noma kunjalo, ukudla sekuguqukile.

Abantu badla ukudla okucutshungulwe kakhulu kunakuqala, futhi ubuchwepheshe obusetshenziselwa ukwenza ukudla manje sebukuhle kakhulu.

Kulezi zinsuku, onjiniyela bokudla bathole izindlela zokwenza ukudla kuzuzise kakhulu kangangokuba ubuchopho bakho bugcwala i-dopamine (30).

Ngalesi sizathu, abanye abantu bangalahlekelwa ngokuphelele ukulawula ukusetshenziswa kwabo ().

Izifundo eziningi ezihlola lesi simo zithole ukufana phakathi kokudla okungenamsoco okusetshenzisiwe kanye nezidakamizwa ezihlukunyezwa kakhulu ().

17. Ungalokothi Wethembele Izimangalo Zezempilo Ekufakeni

Abantu bayazi kakhulu impilo kunanini ngaphambili.

Abenzi bokudla bazi kahle lokhu futhi bathole izindlela zokumaketha ukudla okungenamsoco nakubantu abazi impilo.

Benza lokhu ngokwengeza amalebula adukisayo afana no "okusanhlamvu okuphelele" noma "okunamafutha aphansi."

Ungathola ukudla okuningi okungenampilo okungenamsoco ngalezi zimangalo zezempilo, ezinjengokuthi “okusanhlamvu okuphelele” Izithelo Zezithelo kanye Nokukhwehlela Kococo.

Lawa amalebula asetshenziselwa ukukhohlisa abantu ukuthi bacabange ukuthi bazikhethela bona - nezingane zabo.

Uma ukufakwa kokudla kukutshela ukuthi kunempilo, kungenzeka ukuthi akunjalo.

18. Amafutha Eminye Yemifino Kufanele Agwenywe

Amafutha athile emifino - njengobhekilanga, ubhontshisi wesoya, kanye namafutha ommbila - aqukethe inani elikhulu lama-omega-6 fatty acids (33).

Ucwaningo lukhombisa ukuthi ukudla okuphezulu kwama-omega-6 fatty acids - maqondana ne-omega-3 - kukhulisa ukuvuvukala okusezingeni eliphansi emzimbeni wakho ().

Amafutha aphezulu ku-omega-6 angaba nomthelela ekucindezelekeni kwe-oxidative kwabanye abantu, okungahle kube nomthelela kwisifo senhliziyo (,,).

Ngalesi sizathu, kungaba isu elihle lezempilo ukukhetha uwoyela wemifino ophansi kakhulu ku-omega-6 fatty acids. Lokhu kufaka phakathi uwoyela womnqumo, uwoyela we-canola, ne-oleic safflower ephezulu.

Lokhu kukuvumela ukuthi ukwandise isilinganiso sakho se-omega-6 kuye ku-omega-3.

19. 'I-Organic' noma 'i-Gluten-Free' Akusho Ukuthi Unempilo

Kunemikhuba eminingi yezempilo emhlabeni namuhla.

Kokubili ukudla okungenayo i-organic ne-gluten kuya ngokuya kwanda.

Kodwa-ke, ukuthi okuthile kunokokuphilayo noma okungenayo i-gluten akusho ukuthi kunempilo. Ungenza ukudla okungenamsoco okuvela ezakhiweni eziphilayo kanye nangaphandle kokuphilayo.

Ukudla okungenayo i-gluten ngokwemvelo kulungile, kepha ukudla okusetshenzisiwe okungenayo i-gluten kuvame ukwenziwa ngezithako ezingenampilo ezingaba zimbi kakhulu kunabalingani bazo abane-gluten.

Iqiniso ukuthi, ushukela ophilayo usengushukela nokudla okungenamsoco okungenayo i-gluten kusengukudla okungenamsoco.

20. Ungasoli Izinkinga Ezintsha Zempilo Ekudleni Okudala

Ubhadane lokukhuluphala lwaqala cishe ngo-1980 kwathi uhlobo lwesifo sikashukela sohlobo 2 lwalandelwa ngemuva nje kwalokho.

Lezi yizinkinga ezimbili ezinkulu kakhulu zezempilo emhlabeni - futhi ukudla kuhlobene kakhulu nazo.

Abanye ososayensi baqale ukusola lezi zifo eziwubhadane ngokudla okufana nenyama ebomvu, amaqanda, nebhotela, kepha lokhu kudla kube yingxenye yokudla kwabantu izinkulungwane zeminyaka - kanti lezi zinkinga zezempilo zintsha sha.

Kubukeka kunengqondo ukusola ukuthi ukudla okusha yikhona okuyimbangela, njengokudla okusetshenzisiwe, amafutha asetshenzisiwe, ushukela ongeziwe, okusanhlamvu okucwengiwe, kanye namafutha emifino.

Ukusola izinkinga ezintsha zezempilo ekudleni okudala kumane kungenangqondo.

Okusemqoka

Izinganekwane eziningi zokudla okunomsoco nemibono eyiphutha ikhishwa kalula ngokuqonda okuncane nobufakazi besayensi.

Uhlu olungenhla lukunikeza ukuqonda ngemibono ejwayelekile eyiphutha, kukusiza ukuthi ube nolwazi oluthe xaxa endleleni yakho eya ekudleni okulinganiselayo, okunempilo.