6 Ukudla Okudala Ukuvuvukala

-Delile

• 1. Isiraphu yommbila kashukela ne-high-fructose
• 2. Amafutha wokufakelwa angengawo
• 3. Amafutha emifino nembewu
• 4. Ama-carbohydrate acwengekile
• 5. Ukuphuza ngokweqile
• 6. Inyama elungisiwe
• Okubalulekile
• Ukulungiswa Kokudla: Beat the Bloat

Ukuvuvukala kungaba kuhle noma kubi kuye ngesimo.

Ngakolunye uhlangothi, kuyindlela yemvelo yomzimba wakho yokuzivikela lapho ulimele noma ugula.

Kungasiza umzimba wakho ukuzivikela ekuguleni futhi kukhuthaze ukuphulukiswa.

Ngakolunye uhlangothi, ukuvuvukala okungapheli, okuqhubekayo kuxhumene nengozi eyengeziwe yezifo ezinjengesifo sikashukela, isifo senhliziyo, nokukhuluphala (,,).

Kuyathakazelisa ukuthi ukudla okudlayo kungathinta kakhulu ukuvuvukala emzimbeni wakho.

Nakhu ukudla okungu-6 okungadala ukuvuvukala.

1. Isiraphu yommbila kashukela ne-high-fructose

Ushukela wethebula (i-sucrose) kanye ne-high fructose corn syrup (i-HFCS) yizinhlobo ezimbili eziyinhloko zoshukela owengeziwe ekudleni kwaseNtshonalanga.

Ushukela yi-50% glucose no-50% fructose, kuyilapho i-high fructose corn syrup ingama-45% glucose no-55% fructose.

Esinye sezizathu sokuthi ushukela ongeziwe uyingozi ukuthi angakhuphula ukuvuvukala, okungaholela ezifweni (,,,,).

Kwesinye isifundo, amagundane ondle ukudla okuphezulu kwe-sucrose akhula nomdlavuza webele osakazekela emaphashini abo, ngokwengxenye ngenxa yempendulo yokuvuvukala kushukela ().

Kwesinye isifundo, imiphumela elwa nokuvuvukala yama-omega-3 fatty acids ayekhubazekile kumagundane adlisa ukudla okunoshukela ().

Ngaphezu kwalokho, esivivinyweni somtholampilo esingahleliwe lapho abantu babephuza khona njalo i-soda, i-diet soda, ubisi, noma amanzi, kuphela labo abaseqenjini elijwayelekile le-soda ababenezinga eliphezulu le-uric acid, eqhuba ukuvuvukala nokumelana ne-insulin ().

Ushukela nawo ungaba yingozi ngoba unikeza inani elithe xaxa le-fructose.

Ngenkathi inani elincane le-fructose kwizithelo nemifino lilungile, ukudla amanani amakhulu kushukela owengeziwe kungumbono omubi.

Ukudla i-fructose eningi kuye kwaxhunyaniswa nokukhuluphala, ukumelana ne-insulin, isifo sikashukela, isifo sesibindi esinamafutha, umdlavuza, nesifo sezinso esingapheliyo (,,,,,,).

Futhi, abacwaningi baqaphele ukuthi i-fructose idala ukuvuvukala ngaphakathi kwamaseli endothelial agudle imithambo yakho yegazi, okuyisici esiyingozi sesifo senhliziyo ().

Ukudla okuphezulu kwe-fructose ngokufanayo kukhonjisiwe ukukhulisa izimpawu eziningi zokuvuvukala kumagundane nakubantu (,,,,,).

Ukudla okunoshukela owengeziwe kufaka phakathi uswidi, ushokoledi, iziphuzo ezibandayo, amakhekhe, amakhukhi, ama-donuts, amaqebelengwane amnandi, nezinhlamvu ezithile.

ISIFINYEZOKuthatha ukudla okunoshukela ophakeme kanye nokushayela okuphezulu kwe-fructose corn syrup
ukuvuvukala okungaholela ezifweni. Kungaphikisana ne-
imiphumela yokulwa nokuvuvukala kwama-omega-3 fatty acids.

2. Amafutha wokufakelwa angengawo

Amafutha we-Artificial transaction kungenzeka angamafutha angenampilo ongawadla.

Zidalwa ngokufaka i-hydrogen emafutheni angagcwalisiwe, okuwuketshezi, ukuwanika ukuzinza kwamafutha aqinile.

Kumalebula wezithako, amafutha we-trans avame ukufakwa kuhlu njengamafutha ka-hydrogenated.

Ama-margarine amaningi aqukethe amafutha we-trans, futhi avame ukungezwa ekudleni okucutshungulwayo ukunweba impilo yeshalofu.

Ngokungafani namafutha e-trans avele ngokwemvelo atholakala kubisi nenyama, amafutha we-trans transaction akhonjisiwe abangela ukuvuvukala futhi andise ingozi yezifo (,,,,,,,,,).

Ngaphezu kokwehlisa i-cholesterol ye-HDL (enhle), amafutha we-trans angaphazamisa ukusebenza kwamaseli endothelial afaka imithambo yakho yegazi, okuyisici esiyingozi sesifo senhliziyo ().

Ukusetshenziswa kwamafutha wokufakelwa okuxhunyanisiwe kuxhunyaniswa namazinga aphezulu wezimpawu zokuvuvukala, njenge-C-reactive protein (CRP).

Eqinisweni, ocwaningweni olulodwa, amazinga e-CRP ayephakeme ngama-78% phakathi kwabesifazane ababike ukutholwa kwamafutha okuphezulu kakhulu ().

Esivivinyweni esilawulwa ngokungahleliwe kufaka phakathi abesifazane asebekhulile abanesisindo esiningi, uwoyela we-soya we-hydrogenated unyuse ukuvuvukala kakhulu kunowoyela wesundu ne-sunflower ().

Izifundo emadodeni nakwabesilisa abaphilile abanamazinga aphakeme we-cholesterol ziveze ukwanda okufanayo kwamakaki wokuvuvukala ekuphenduleni amafutha we-trans (,).

Ukudla okuphezulu kumafutha e-trans kufaka ama-fries aseFrance nokunye ukudla okuthosiwe okusheshayo, ezinye izinhlobo zama-microwave popcorn, ama-margarine athile kanye nokufinyezwa kwemifino, amakhekhe ahlanganisiwe namakhukhi, amanye amaqebelengwane, nakho konke ukudla okucutshungulwayo okufaka uwoyela wemifino ongahluziwe ngokwanele kulebula.

ISIFINYEZOUkudla amafutha okufakelwa kungakhuphula ukuvuvukala kanye nengozi yakho
yezifo eziningana, kufaka phakathi isifo senhliziyo.

3. Amafutha emifino nembewu

Phakathi nekhulu lama-20, ukusetshenziswa kwamafutha yemifino kukhuphuke ngo-130% e-United States.

Abanye ososayensi bakholelwa ukuthi uwoyela othile wemifino, njengowoyela wesoya, ukhuthaza ukuvuvukala ngenxa yokuqukethwe kwawo okunamafutha amaningi omega-6 ().

Yize amanye amafutha we-omega-6 edliwayo edingeka, indlela ejwayelekile yokudla yaseNtshonalanga inikeza okungaphezulu kakhulu kwalokho abantu abakudingayo.

Eqinisweni, ochwepheshe bezempilo bancoma ukuthi badle ukudla okunokuningi okune-omega-3, okufana nezinhlanzi ezinamafutha, ukuthuthukisa i-omega-6 yakho ukuya ku-omega-3 ratio futhi uvune izinzuzo zokulwa nokuvuvukala kwe-omega-3s.

Kwesinye isifundo, amagundane ondle ukudla nge-omega-6 kuya ku-omega-3 isilinganiso se-20: 1 ibinamazinga aphezulu kakhulu wokumaka okuvuvukalayo kunalezo ezidliwayo ezinama-ratios we-1: 1 noma 5: 1 ().

Kodwa-ke, ubufakazi bokuthi ukudla okuphezulu kwama-omega-6 fatty acids kwandisa ukuvuvukala kubantu njengamanje kukhawuliwe.

Ucwaningo olulawulwayo lukhombisa ukuthi i-linoleic acid, i-omega-6 acid edla kakhulu, ayithinti izimpawu zokuvuvukala (,).

Ucwaningo oluningi luyadingeka ngaphambi kokuba kwenziwe noma iziphi iziphetho.

Amafutha emifino nembewu asetshenziswa njengamafutha okupheka futhi ayisithako esikhulu ekudleni okuningi okusetshenzisiwe.

ISIFINYEZOEzinye izifundo ziphakamisa ukuthi i-omega-6 fatty acid kawoyela yemifino
okuqukethwe kungakhuthaza ukuvuvukala lapho kudliwe ngamanani aphezulu. Kodwa-ke, i-
ubufakazi abuhambisani, futhi kudingeka olunye ucwaningo.

4. Ama-carbohydrate acwengekile

Ama-carbohydrate athole i-rap embi.

Kodwa-ke, iqiniso ukuthi akuwona wonke ama-carbs anenkinga.

Abantu basendulo babedla i-fiber ephezulu, i-carbs engacutshungulwa iminyaka eyizinkulungwane ngendlela yotshani, izimpande, nezithelo ().

Kodwa-ke, ukudla ama-carbs acwengekile kungashayela ukuvuvukala (,,,,).

Ama-carbs acwengekile asuswe iningi le-fiber yawo. I-Fibre ikhuthaza ukugcwala, ithuthukisa ukulawula ushukela egazini, futhi yondle amabhaktheriya alusizo emathunjini akho.

Abaphenyi basikisela ukuthi ama-carbs ahlanjululwe ekudleni kwanamuhla angakhuthaza ukukhula kwamagciwane okuvuvukala emathunjini angakhuphula ubungozi bokukhuluphala nokugula kwamathumbu (,).

Ama-carbs acwengekile ane-index ephezulu ye-glycemic (GI) kunaleyo engacutshungulwanga. Ukudla okuphezulu kwe-GI kuphakamisa ushukela wegazi ngokushesha kunokudla okuphansi kwe-GI.

Kokunye ukuhlola, abantu abadala asebekhulile ababike ukuthi ukudla okuphezulu kakhulu kokudla okuphezulu kwe-GI babenamathuba aphindwe ama-2.9 okufa ngesifo sokuvuvukala njengesifo esingelapheki se-pulmonary disease (COPD) ().

Ocwaningweni olulawulwayo, abesilisa abasebasha, abaphilile abadle amagremu angama-50 ama-carbs acwengekile ngesinkwa esimhlophe babhekana namazinga aphezulu kashukela egazini futhi bakhuphuka emazingeni omaka othile wokuvuvukala ().

Ama-carbohydrate acwengekile atholakala koswidi, isinkwa, ipasta, amakhekhe, okunye okusanhlamvu, amakhukhi, amakhekhe, iziphuzo ezibandayo ezinoshukela, nakho konke ukudla okusetshenzisiwe okuqukethe ushukela noma ufulawa owengeziwe.

ISIFINYEZOI-fiber ephezulu, ama-carbs angahlanjululwanga anempilo, kepha ama-carbs acwengekile aphakamisa igazi
amazinga kashukela futhi akhuthaze ukuvuvukala okungaholela ezifweni.

5. Ukuphuza ngokweqile

Ukuphuza okulingene kukhonjisiwe ukuhlinzeka ngezinzuzo ezithile zezempilo.

Noma kunjalo, amanani aphezulu angaholela ezinkingeni ezinzima.

Kwesinye isifundo, amazinga we-CRP yomaka wokuvuvukala akhuphukile kubantu abaphuza utshwala. Lapho bephuza kakhulu utshwala, amazinga e-CRP abo anda kakhulu ().

Abantu abaphuza kakhulu bangaba nezinkinga ngobuthi begciwane obuphuma kukholoni bangene emzimbeni. Lesi simo - esivame ukubizwa ngokuthi "amathumbu avuzayo" - singaqhuba ukuvuvukala okusabalele okuholela ekulimaleni kwesitho (,).

Ukugwema izinkinga zempilo ezihlobene notshwala, ukuphuza kufanele kukhawulelwe kuziphuzo ezimbili ezijwayelekile ngosuku kwabesilisa nesinye sabesifazane.

ISIFINYEZOUkuphuza ngokweqile kungakhuphula ukuvuvukala futhi kuholele ku
“Amathumbu avuzayo” aqhuba ukuvuvukala emzimbeni wakho wonke.

6. Inyama elungisiwe

Ukudla inyama esetshenzisiwe kuhlotshaniswa nengozi eyengeziwe yesifo senhliziyo, isifo sikashukela, nomdlavuza wesisu nowekholoni (,,).

Izinhlobo ezijwayelekile zenyama esetshenzisiwe zifaka isoseji, ubhekeni, i-ham, inyama ebhemayo, nenkomo yenkomo.

Inyama elungisiwe iqukethe imikhiqizo esezingeni eliphakeme ye-glycation end (AGEs) kunezinye izinyama eziningi.

Ama-AGEs akhiwa ngokupheka inyama nokunye ukudla emazingeni okushisa aphezulu. Ziyaziwa ngokudala ukuvuvukala (,).

Kuzo zonke izifo ezixhunywe ekusetshenzisweni kwenyama esetshenzisiwe, ukuhlangana kwayo nomdlavuza wekoloni kunamandla kakhulu.

Yize izinto eziningi zifaka isandla kumdlavuza wekoloni, inqubo eyodwa kukholakala ukuthi iyindlela yokuvuvukala kwamaseli ekholoni enyameni esetshenzisiwe ().

ISIFINYEZOInyama elungisiwe inamakhemikhali amaningi okuvuvukala njengama-AGEs, ne- its
Ukuhlangana okuqinile nomdlavuza wekoloni kungahle kube ngenxa yokuvuvukala
impendulo.

Okubalulekile

Ukuvuvukala kungenzeka lapho kuphendulwa izimbangela eziningi, ezinye zazo okunzima ukuzivimbela, kufaka phakathi ukungcola, ukulimala, noma ukugula.

Kodwa-ke, unokulawula okuningi ngaphezulu kwezinto ezifana nokudla kwakho.

Ukuze uhlale uphilile ngangokunokwenzeka, gcina ukuvuvukala phansi ngokunciphisa ukusetshenziswa kokudla okukuqalisayo nokudla ukudla okulwa nokuvuvukala.

Ukulungiswa Kokudla: Beat the Bloat