Ukudla okusemathinini: Kuhle noma Kubi?

-Delile

• Kuyini ukudla okusemathinini?
• Ukuwafaka emathinini kuwathinta kanjani amazinga wezakhi?
• Ukudla okusemathinini kuyabiza, kulula, futhi konakalisi kalula
• Zingaqukatha amanani wokulandela ngomkhondo we-BPA
• Zingaqukatha amagciwane abulalayo
• Amanye aqukethe usawoti owengeziwe, ushukela, noma izivimbelakuvunda
• Ungazenza kanjani izinqumo ezifanele
• Okubalulekile

Ukudla okusemathinini kuvame ukucatshangwa ukuthi akunamsoco kangako kunokudla okusha noma okubandayo.

Abanye abantu bathi ziqukethe izithako eziyingozi futhi kufanele zigwenywe. Abanye bathi ukudla okusemathinini kungaba yingxenye yokudla okunempilo.

Lo mbhalo uchaza konke odinga ukukwazi ngokudla okusemathinini.

Kuyini ukudla okusemathinini?

Ukuwafaka kuyindlela yokulondoloza ukudla isikhathi eside ngokukufaka ezitsheni ezingangeni moya.

Ukuwafaka kwaqala ukwenziwa ngasekupheleni kwekhulu le-18 leminyaka njengendlela yokunikeza umthombo wokudla ozinzile wamasosha namatilosi empini.

Inqubo yokuwafaka ingahluka kancane ngomkhiqizo, kepha kunezinyathelo ezintathu eziyinhloko. Lokhu kufaka phakathi:

• Iyacubungula. Ukudla kuyahlanjululwa, kusikwe, kuqotshwe, kufakwe izigaxa, kuboniswe amathoni, kufakwe amashalofu noma kuphekwe.
• Ukubekwa uphawu. Ukudla okusetshenzisiwe kuvalwa emathinini.
• Ukushisa. Amathini ayashiswa ukuze abulale amagciwane ayingozi futhi avimbele ukonakala.

Lokhu kuvumela ukudla ukuthi kube ishelufu elizinzile futhi kuphephe ukudliwa iminyaka eyi-1-5 noma ngaphezulu.

Ukudla okuvamile okusemathinini kufaka izithelo, imifino, ubhontshisi, isobho, inyama nezinhlanzi zasolwandle.

I-Canning yindlela esetshenziselwa ukugcina ukudla isikhathi eside. Kunezinyathelo ezintathu eziyinhloko: ukucubungula, ukubeka uphawu nokushisa.

Ukuwafaka emathinini kuwathinta kanjani amazinga wezakhi?

Ukudla okusemathinini kuvame ukucatshangwa ukuthi akunamsoco kunokudla okusha noma okubandayo, kepha ucwaningo lukhombisa ukuthi lokhu akulona iqiniso ngaso sonke isikhathi.

Eqinisweni, ukuwafaka emathinini kugcina iningi lezakhi zokudla.

Amaprotheni, ama-carbs, namafutha akuthinteki ngenqubo. Amaminerali amaningi namavithamini ancibilika njengamavithamini A, D, E, no-K nawo ayagcinwa.

Njengalokhu, ucwaningo lukhombisa ukuthi ukudla okunezakhamzimba ezithile kugcina amazinga azo aphezulu omsoco ngemuva kokukhaniniwe,,).

Kodwa-ke, njengoba ukuwafaka ngokuvamile kufaka ukushisa okuphezulu, amavithamini ancibilika emanzini afana novithamini C no-B angalimala (3,,).

Lawa mavithamini azwela ukushisa nomoya jikelele, ngakho-ke futhi angalahleka ngesikhathi sokucubungula okujwayelekile, ukupheka, nezindlela zokugcina ezisetshenziswa ekhaya.

Kodwa-ke, ngenkathi inqubo yokugaya ingalimaza amavithamini athile, amanani ezinye izinhlanganisela ezinempilo angakhuphuka ().

Isibonelo, utamatisi nommbila bakhipha ama-antioxidants amaningi uma efudunyezwa, okwenza izinhlobo ezikheniwe zalokhu kudla kube umthombo ongcono kakhulu wama-antioxidants (,).

Izinguquko emazingeni womsoco ngamunye eceleni, ukudla okusemathinini kuyimithombo emihle yamavithamini namaminerali abalulekile.

Kokunye ukuhlola, abantu abadle izinto eziyisithupha noma ngaphezulu ezisemathinini ngesonto bebethola okuphezulu kwezakhamzimba ezibalulekile eziyi-17, uma kuqhathaniswa nalabo abadle izinto ezi-2 noma ezimbalwa ezisemathinini ngeviki ().

Amanye amazinga ezakhamzimba angancipha ngenxa yenqubo yokuwafaka, kanti amanye angakhuphuka. Sekukonke, ukudla okusemathinini kunganikeza amazinga ezakhamzimba afaniswa nalawo wozakwabo abasha noma abafriziwe.

Ukudla okusemathinini kuyabiza, kulula, futhi konakalisi kalula

Ukudla okusemathinini kuyindlela elula nengokoqobo yokwengeza ukudla okunomsoco omningi ekudleni kwakho.

Ukutholakala kokudla okuphephile, okuseqophelweni eliphezulu kuyashoda ezingxenyeni eziningi zomhlaba, futhi ukuwafaka emathinini kusiza ekuqinisekiseni ukuthi abantu bathola ukudla okuhlukahlukene unyaka wonke.

Eqinisweni, cishe noma ikuphi ukudla kungatholakala ethinini namuhla.

Futhi, njengoba ukudla okusemathinini kungagcinwa ngokuphephile iminyaka eminingana futhi kuvame ukufaka isikhathi esincane sokulungiselela, kulula kakhulu.

Ngaphezu, bavame ukubiza imali encane kunemikhiqizo emisha.

Ukudla okusemathinini kungumthombo olula futhi ongabizi wezakhi ezibalulekile.

Zingaqukatha amanani wokulandela ngomkhondo we-BPA

I-BPA (bisphenol-A) ikhemikhali elivame ukusetshenziselwa ukupakisha ukudla, kufaka phakathi amathini.

Ucwaningo lukhombisa ukuthi i-BPA ekudleni okusemathinini iyakwazi ukufuduka isuka kolayini wamakani iye ekudleni ekuqukethe.

Ucwaningo olulodwa luhlaziye ukudla okusemathinini okungama-78 kwathola ne-BPA ngaphezulu kuka-90% wayo. Ngaphezu kwalokho, ucwaningo lukwenze kwacaca ukuthi ukudla ukudla okusemathinini kuyimbangela ehamba phambili yokuvezwa kwe-BPA (,).

Kwesinye isifundo, ababambiqhaza abadle isobho eli-1 lokudla okusemathinini nsuku zonke izinsuku ezingama-5 bathola ukwanda okungaphezulu kokungu-1,000% emazingeni e-BPA emchameni wabo ().

Yize ubufakazi buhlanganisiwe, ezinye izifundo zabantu zixhumanise i-BPA nezinkinga zempilo njengesifo senhliziyo, uhlobo lwesifo sikashukela esingu-2, kanye nokungasebenzi kahle kowesilisa ngokocansi (,).

Uma uzama ukunciphisa ukuvezwa kwakho ku-BPA, ukudla ukudla okuningi okusemathinini akuwona umqondo omuhle.

Ukudla okusemathinini kungaqukatha i-BPA, ikhemikhali elihlotshaniswa nezinkinga zempilo njengesifo senhliziyo nohlobo 2 lwesifo sikashukela.

Zingaqukatha amagciwane abulalayo

Yize kungavamile kakhulu, ukudla okusemathinini okungazange kusetshenzwe kahle kungaqukatha amagciwane ayingozi aziwa njenge IClostridium botulinum.

Ukudla ukudla okungcolile kungadala i-botulism, isifo esibi esingaholela ekukhubazekeni nasekufeni uma singalashwa.

Izimo eziningi ze-botulism zivela ekudleni okungakhonjiwe kahle ekhaya. I-botulism evela ekudleni okusemathinini okuthengiswayo ayivamile.

Kubalulekile ukuthi ungalokothi udle emathinini ajiyile, ajiyile, aqhekeziwe, noma avuzayo.

Ukudla okusemathinini okungazange kucutshungulwe kahle kungaqukatha amagciwane abulalayo, kodwa ingozi yokungcola incane kakhulu.

Amanye aqukethe usawoti owengeziwe, ushukela, noma izivimbelakuvunda

Usawoti, ushukela, kanye nezinto zokuvikela kwesinye isikhathi zengezwa ngesikhathi senqubo yokuwafaka.

Okunye ukudla okusemathinini kungaba nosawoti omningi. Yize lokhu kungabeki engcupheni yezempilo kubantu abaningi, kungaba yinkinga kwabanye, njengalabo abane-high blood pressure.

Zingaqukatha noshukela ongeziwe, ongaba nemiphumela eyingozi.

Ushukela owedlulele uhlotshaniswa nengozi eyengeziwe yezifo eziningi, kufaka phakathi ukukhuluphala, isifo senhliziyo, nohlobo lwesifo sikashukela sohlobo lwesibili (,,,, 19).

Kungangezelelwa futhi ezinye izinto ezahlukahlukene zemvelo noma zamakhemikhali.

Usawoti, ushukela, noma izivimbeli zokonga kwesinye isikhathi kunezelwa ekudleni okusemathinini ukuze kuthuthukiswe ukunambitheka, ukuthungwa nokubukeka kwazo.

Ungazenza kanjani izinqumo ezifanele

Njengakho konke ukudla, kubalulekile ukufunda ilebula nohlu lwezithako.

Uma ukudla usawoti kukukhathaza, khetha inketho ye- "sodium low" noma "akukho usawoti owengeziwe".

Ukugwema ushukela owengeziwe, khetha izithelo ezifakwe emathinini emanzini noma ujusi esikhundleni sesiraphu.

Ukukhipha ukudla nokuhlanza nakho kunganciphisa okuqukethwe kukasawoti noshukela.

Ukudla okuningi okusemathinini akuqukethe nhlobo izithako ezingeziwe, kepha ukuphela kwendlela yokwazi ngokuqinisekile ukufunda uhlu lwezithako.

Akusikho konke ukudla okusemathinini okwenziwe kulingana. Kubalulekile ukufunda uhlu lwamalebula nezithako.

Okubalulekile

Ukudla okusemathinini kungaba yindlela enomsoco lapho ukudla okusha kungatholakali.

Zinikeza izakhamzimba ezibalulekile futhi zilula ngendlela emangalisayo.

Lokho kusho ukuthi, ukudla okusemathinini nakho kungumthombo obalulekile we-BPA, ongadala izinkinga zempilo.

Ukudla okusemathinini kungaba yingxenye yokudla okunempilo, kodwa kubalulekile ukufunda amalebula bese ukhetha ngokufanele.