Ingabe Ukuhlanganisa Ukudla Kuyasebenza? Iqiniso noma Inganekwane

-Delile

• Kuyini Ukuhlanganiswa Kokudla?
• Isibonelo Semithetho Yokuhlanganiswa Kokudla
• Izinkolelo Ezimbili Ngemuva Kokuhlanganiswa Kokudla
• Buthini Ubufakazi?
• Ekugwemeni Ukudla Okuxubile
• Ekudleni okuguqula i-pH yeDigestive Tract
• Ngokuvuthwa kokudla esiswini
• Izibonelo Ezisuselwa Ebufakazini Zokuhlanganiswa Kokudla
• Izithelo Zikawolintshi ne-Iron
• Izaqathe namafutha
• Isipinashi Nemikhiqizo Yobisi
• Thatha Umlayezo Wekhaya

Ukuhlanganiswa kokudla kuyifilosofi yokudla enezimpande zasendulo, kepha sekuthandwa kakhulu esikhathini esedlule.

Abaxhasi bokudla okuhlanganisa ukudla bakholelwa ukuthi ukuhlanganiswa kokudla okungafanele kungaholela ezifweni, ekwakhiweni kobuthi nasekucindezelekeni kokugaya ukudla.

Bakholelwa futhi ukuthi ukuhlanganiswa okufanele kungasiza kulezi zinkinga.

Kodwa ingabe likhona iqiniso kulezi zimangalo?

Kuyini Ukuhlanganiswa Kokudla?

Ukuhlanganiswa kokudla kuyigama lomqondo wokuthi ukudla okuthile kuhlangana kahle, kanti okunye akuhlanganisi.

Inkolelo ukuthi ukuhlanganisa ukudla ngokungafanele - ngokwesibonelo, ukudla inyama yenkomo namazambane - kungaholela empilweni engemihle nasemiphumeleni yokugaya ukudla.

Izimiso ezihlanganisa ukudla zaqala ukuvela emithini ye-Ayurvedic yaseNdiya yasendulo, kepha zaziwa kakhulu maphakathi nawo-1800s ngaphansi kwaleli gama trophology, noma “isayensi yokudla okuhlanganayo.”

Imigomo yokuhlanganiswa kokudla ivuselelwe ekuqaleni kwawo-1900 yi-Hay diet. Kusukela lapho, baba yisisekelo sokudla okuningi kwanamuhla.

Ngokuvamile, ukudla okuhlanganisa ukudla kunikeza amaqembu ahlukene ukudla.

Lezi zivame ukwehlukaniswa zibe ama-carbs nesitashi, izithelo (kufaka phakathi izithelo ezimnandi, izithelo ezinomsoco namakhabe), imifino, amaprotheni namafutha.

Ngenye indlela, ezinye izinhlelo zihlukanisa ukudla njengokune-asidi, i-alkaline noma ukungathathi hlangothi.

Ukudla okuhlanganisa ukudla kuchaza ukuthi kufanele uwahlanganise kanjani la maqembu ekudleni.

Isibonelo Semithetho Yokuhlanganiswa Kokudla

Imithetho yokuhlanganiswa kokudla ingahluka ngandlela thize ngokuya ngomthombo, kepha imithetho ejwayelekile ifaka okulandelayo:

• Yidla izithelo kuphela esiswini esingenalutho, ikakhulukazi amakhabe.
• Ungahlanganisi isitashi namaprotheni.
• Ungahlanganisi isitashi nokudla okune-asidi.
• Ungahlanganisi izinhlobo ezahlukene zamaprotheni.
• Yidla kuphela imikhiqizo yobisi esiswini esingenalutho, ikakhulukazi ubisi.

Eminye imithetho ifaka phakathi ukuthi amaprotheni akufanele ahlanganiswe namafutha, ushukela kufanele udliwe wedwa kuphela, futhi izithelo nemifino kufanele kudliwe ngokwehlukana.

Izinkolelo Ezimbili Ngemuva Kokuhlanganiswa Kokudla

Imithetho yokuhlanganiswa kokudla isuselwa kakhulu ezinkolelweni ezimbili.

Okokuqala ukuthi, ngoba ukudla okwehlukene kugaywa ngejubane elihlukile, ukuhlanganisa ukudla okugaya ngokushesha nokudla okugaya kancane kubangela “isiminyaminya” kumgudu wakho wokugaya ukudla, okuholele emiphumeleni emibi yokugaya ukudla kanye nempilo.

Inkolelo yesibili ukuthi ukudla okwehlukile kudinga ukuthi kwehlukaniswe ama-enzyme nokuthi la ma-enzyme asebenza emazingeni e-pH ahlukene - amazinga e-asidi - esiswini sakho.

Umqondo ngukuthi uma ukudla okubili kudinga amazinga e-pH ahlukene, umzimba awukwazi ukugaya kahle zombili ngasikhathi sinye.

Abaxhasi bokudla okuhlanganisa ukudla bakholelwa ukuthi lezi zimiso zibalulekile empilweni efanele nasekugayeni.

Kuyakholelwa futhi ukuthi inhlanganisela engafanele yokudla iholela emiphumeleni emibi yezempilo njengokucindezela kokugaya ukudla, ukukhiqizwa kobuthi nezifo.

Ukuhlanganiswa kokudla kusho indlela yokudla lapho izinhlobo ezithile zokudla zingadliwa ndawonye. Abaxhasi bokudla okuhlanganisa ukudla bakholelwa ukuthi inhlanganisela engafanele iholela ezifweni nasekucindezelekeni kokugaya ukudla.

Buthini Ubufakazi?

Kuze kube manje, isifundo esisodwa kuphela esihlolisise imigomo yokuhlanganiswa kokudla. Kuhlolile ukuthi ngabe ukudla okuncike ekuhlanganisweni kokudla kube nomthelela ekwehliseni isisindo.

Ababambiqhaza bahlukaniswa baba ngamaqembu amabili banikezwa nokudla okunomsoco noma ukudla okuncike ezimisweni zokuhlanganiswa kokudla.

Kokubili ukudla, babevunyelwe kuphela ukuba badle ama-calories ayi-1,100 ngosuku.

Ngemuva kwamasonto ayisithupha, ababambiqhaza kuwo womabili la maqembu babelahlekelwe isilinganiso esilinganiselwa ku-13-18 lbs (6-8 kg), kepha ukudla okuhlanganisa ukudla akunikanga nzuzo ngaphezu kokudla okulinganiselayo ().

Eqinisweni, abukho ubufakazi obusekela iningi lemigomo okuthiwa yesayensi yokuhlanganiswa kokudla.

Ukudla okuningi okuhlanganisa ukudla kwasungulwa eminyakeni engaphezu kwengu-100 eyedlule, lapho kwakungaziwa kakhulu ngokudla komuntu nokugaya ukudla.

Kepha okwaziwa manje mayelana nesayensi yamakhemikhali eyisisekelo nesayensi yokudla okunempilo kuphikisana ngqo nezimiso eziningi zokuhlanganiswa kokudla.

Nakhu ukubhekisisa isayensi ngemuva kwezimangalo.

Ekugwemeni Ukudla Okuxubile

Igama elithi "ukudla okuxubekile" lisho ukudla okuqukethe inhlanganisela yamafutha, ama-carbs namaprotheni.

Imithetho yokuhlanganiswa kokudla isuselwa kakhulu embonweni wokuthi umzimba awukuhlomele ukugaya ukudla okuxubekile.

Noma kunjalo, lokhu akunjalo. Umzimba womuntu wavela ekudleni kokudla okuphelele, okuhlala kuqukethe inhlanganisela yama-carbs, amaprotheni namafutha.

Isibonelo, imifino nezinhlamvu ngokuvamile kubhekwa njengokudla okuqukethe i-carb. Kepha konke kuqukethe amagremu amaningana wamaprotheni ngokusebenza ngakunye. Futhi inyama ibhekwa njengokudla kwamaprotheni, kodwa ngisho nenyama enamafutha inamafutha athile.

Ngakho-ke - ngoba ukudla okuningi kuqukethe inhlanganisela yama-carbs, amafutha kanye namaprotheni - umgudu wakho wokugaya ukudla uhlale ukulungele ukugaya ukudla okuxubekile.

Lapho ukudla kungena esiswini sakho, kukhishwa i-gastric acid. Ama-enzyme pepsin ne-lipase nawo ayakhishwa, asiza ukuqala amaprotheni nokugaya amafutha.

Ubufakazi bubonisa ukuthi i-pepsin ne-lipase ziyakhishwa noma ngabe awekho amaprotheni noma amafutha akhona ekudleni kwakho (,).

Okulandelayo, ukudla kudlulela emathunjini amancane. Lapho, i-acid esiswini evela esiswini ayiphelanga futhi amathumbu agcwala ama-enzyme asebenzela ukudiliza amaprotheni, amafutha kanye ne-carbs (,,).

Ngakho-ke, asikho isidingo sokukhathazeka ukuthi umzimba wakho kuzofanele ukhethe phakathi kokugaya amaprotheni namafutha noma isitashi namaprotheni.

Eqinisweni, ilungiselelwe ngqo lolu hlobo lwemisebenzi eminingi.

Ekudleni okuguqula i-pH yeDigestive Tract

Enye inkolelo yokuhlanganiswa kokudla ukuthi ukudla ukudla okungalungile ndawonye kungavimbela ukugaya ukudla ngokudala i-pH engalungile yama-enzyme athile ukuthi asebenze.

Okokuqala, ukuvuselelwa okusheshayo kwe-pH. Yisikali esikala ukuthi isixazululo sinjani i-asidi noma i-alkaline. Isikali sisuka ku-0-14, lapho u-0 ene-asidi kakhulu, i-7 ayithathi hlangothi kanti i-14 iyi-alkaline kakhulu.

Kuyiqiniso ukuthi ama-enzyme adinga uhla oluthile lwe-pH ukuze lusebenze kahle nokuthi akuwona wonke ama-enzyme asemgudwini wokugaya ukudla adinga i-pH efanayo.

Kodwa-ke, ukudla ukudla okunama-alkaline amaningi noma okune-asidi akuguquli kakhulu i-pH yendlela yakho yokugaya ukudla. Umzimba wakho unezindlela eziningana zokugcina i-pH yengxenye ngayinye yegciwane lakho lokugaya ebangeni elifanele.

Isibonelo, isisu sivamise ukuba ne-pH ephansi ka-1-2.5, kepha uma udla ukudla, ekuqaleni singakhuphuka size sifike ku-5. Kodwa-ke, i-acid eningi yesisu ikhishwa ngokushesha kuze kubuyiswe i-pH ().

Kubalulekile ukugcina le pH ephansi ngoba kusiza ukuqala ukugaywa kwamaprotheni futhi kusebenze ama-enzyme akhiqizwa esiswini. Kuyasiza nokubulala noma yimaphi amabhaktheriya ekudleni kwakho.

Eqinisweni, i-pH engaphakathi kwesisu sakho ine-asidi kangangokuba okuwukuphela kwesizathu sokuthi ulwelwesi lwesisu lungabhujiswa yingoba luvikelwe ungqimba lwamafinyila.

Amathumbu amancane, ngakolunye uhlangothi, awanakho ukuphatha i-pH enjalo ene-asidi.

Amathumbu akho amancane angeza i-bicarbonate kuleyo ngxube ngokushesha nje lapho okuqukethwe yisisu sakho kungena kuyo. I-Bicarbonate yisistimu yomzimba womzimba wakho yemvelo. I-alkaline kakhulu, ngakho-ke inciphisa i-acid esiswini, igcine i-pH iphakathi kuka-5.5 no-7.8 (,).

Le yi-pH lapho ama-enzyme emathunjini amancane esebenza kahle kakhulu.

Ngale ndlela, amazinga ahlukene e-asidi emgudwini wakho wokugaya alawulwa kahle yizinzwa zomzimba uqobo.

Uma udla isidlo esine-asidi kakhulu noma esine-alikhali, umzimba wakho uzomane ungeze amajusi amaningi wokugaya ukudla ukuze uzuze izinga le-pH elidingekayo.

Ngokuvuthwa kokudla esiswini

Okokugcina, omunye wemiphumela ebangwa kakhulu yokuhlanganiswa kokudla okungafanele ngukuthi ukubila kokudla noma ama-putrefies esiswini.

Kuthiwa, lapho ukudla okugaya ngokushesha kuhlanganiswa nokudla okugaya kancane, ukudla okugaya ngokushesha kuhlala esiswini isikhathi eside kuze kuqale ukubila.

Lokhu nje akwenzeki.

Ukuvutshelwa nokubola kwenzeka lapho ama-microorganisms eqala ukugaya ukudla kwakho. Kepha, njengoba kushiwo ngaphambili, isisu sigcina i-pH ene-esidi kangako ukuthi ukudla kwakho kuhlanzwe inzalo futhi cishe awekho amabhaktheriya angasinda ().

Kodwa-ke, kunendawo eyodwa emkhakheni wakho wokugaya ukudla lapho amabhaktheriya akhula khona futhi ebila kuyakwenza zenzeka. Lokhu kungaphakathi kwamathumbu akho amakhulu, okwaziwa nangokuthi ikholoni yakho, lapho kuhlala khona izigidigidi zamabhaktheriya ().

Ama-bacteria asemathunjini akho amakhulu abilisa noma yimaphi ama-carbs angadliwe, njenge-fiber, angazange aphulwe emathunjini akho amancane. Bakhipha igesi kanye nama-acids okunama-chain chain amancanyana njengemikhiqizo kadoti ().

Kulokhu, ukuvutshelwa empeleni kuyinto enhle. Ama-fatty acids akhiqizwa amagciwane axhumene nezinzuzo zezempilo njengokuncipha kokuvuvukala, ukulawulwa koshukela osegazini kanye nengozi ephansi yomdlavuza wekoloni (,).

Lokhu kusho nokuthi igesi oyithola ngemuva kokudla akuyona into embi. Kungaba nje uphawu lokuthi amabhaktheriya akho anobungane aphakwe kahle.

Akunabufakazi bokuthi umkhuba wokuhlanganiswa kokudla unikeza noma yiziphi izinzuzo. Eqinisweni, isayensi yanamuhla iphikisana ngokuqondile nezinqubomgomo zayo eziningi.

Izibonelo Ezisuselwa Ebufakazini Zokuhlanganiswa Kokudla

Izimiso zokudla okuhlanganisa ukudla azisekelwa yisayensi, kodwa lokho akusho ukuthi indlela ohlanganisa ngayo ukudla ihlale ingabalulekile.

Isibonelo, kunenhlanganisela yokudla eminingi esekwe ebufakazini engathuthukisa kakhulu noma inciphise ukugayeka nokumuncwa kokudla okuthile.

Nazi izibonelo ezimbalwa.

Izithelo Zikawolintshi ne-Iron

I-Iron iza ngezindlela ezimbili ekudleni: i-heme iron, evela enyameni, ne-non-heme iron, evela emithonjeni yezitshalo.

Insimbi ye-Heme imuncwa kahle, kepha ukumuncwa kwensimbi engeyona i-heme kuphansi kakhulu - phakathi kuka-1-10%. Ngenhlanhla, kunezinto eziningana ongazenza ukukhulisa ukumuncwa kwalolu hlobo lwensimbi ().

Ukungeza uvithamini C kungenye yezinto eziphumelela kakhulu ongazenza.

Isebenza ngezindlela ezimbili. Okokuqala, kwenza insimbi engeyona i-heme itholakale kalula. Okwesibili, kunciphisa ikhono le-phytic acid ukuvimba ukumuncwa kwensimbi ().

Lokhu kusho ukuthi ukuhlanganisa ukudla okunothe ku-vitamin C (njengezithelo ezisawolintshi noma upelepele wensimbi) nemithombo yensimbi esuselwa ezitshalweni (njengesipinashi, ubhontshisi noma okusanhlamvu okuqinisiwe) kuyisinqumo esihle kakhulu.

Ngeshwa, izifundo azibonisanga ukuthi le nhlanganisela empeleni inyusa amazinga wensimbi emzimbeni. Kodwa-ke, lokhu kungenxa yokuthi izifundo kuze kube manje bezincane kakhulu ().

Izaqathe namafutha

Izakhi ezithile zomzimba, njengamavithamini ancibilikiswa ngamafutha kanye ne-carotenoids, adinga amafutha ukuze amunceke emzimbeni.

AmaCarotenoids ayizinhlanganisela ezitholakala kwimifino eluhlaza ebomvu, ewolintshi kanye nohlaza. Ungabathola kusuka kumifino efana noqathe, utamatisi, upelepele obomvu, isipinashi kanye ne-broccoli.

Zixhunywe nezinzuzo ezifana nokwehla kwengozi yomdlavuza othile, isifo senhliziyo nezinkinga zokubona ().

Kodwa-ke, ucwaningo lukhombisile ukuthi uma udla le mifino ngaphandle kwamafutha - udla izinti zesanqante noma isaladi ngokugqoka okungenamafutha, ngokwesibonelo - ungahle uphuthelwe yizo izinzuzo.

Ucwaningo olulodwa luhlolisise ukumuncwa kwe-carotenoids ngokugqokwa kwamafutha, okuncishisiwe okunamafutha nokugcwala okugcwele. Kutholakale ukuthi isaladi bekufanele lidliwe ngokugqokwa okunamafutha ukuze kufakwe noma yimaphi ama-carotenoid ().

Ukubheja kwakho okuhle kakhulu ukugwema ukuphuthelwa yilezi zakhi zomzimba ezibalulekile ukusebenzisa okungenani u-5-6 amagremu wamafutha nemifino equkethe i-carotenoid (,).

Zama ukwengeza ushizi noma uwoyela womnqumo esaladini lakho, noma phezulu i-broccoli yakho eshubile ngebhotela elincane.

Isipinashi Nemikhiqizo Yobisi

Ukudla okufana nesipinashi, ushokoledi netiye kuqukethe i-oxalate, i-antinutrient ekwazi ukubopha nge-calcium ukwakha i-compound engenakunyibilika (,).

Lokhu kungaba kuhle noma kubi kuwe, kuya ngezimo.

Kubantu abajwayele izinhlobo ezithile zamatshe ezinso, ukudla imithombo ye-calcium efana nemikhiqizo yobisi enokudla okuqukethe i-oxalate empeleni kunganciphisa ubungozi bokwenza amatshe ezinso (,).

Ngakolunye uhlangothi, ukuhlanganisa ama-oxalates ne-calcium kunciphisa ukumuncwa kwe-calcium. Kubantu abaningi, lokhu akuyona inkinga kumongo wokudla okunomsoco.

Kepha kubantu abangadli i-calcium eningi kwasekuqaleni noma abadla ukudla okuphezulu kakhulu ngama-oxalates, lokhu kuhlangana kungadala inkinga.

Uma ukhathazekile ngokuthola i-calcium eyanele ekudleni kwakho, gwema ukuhlanganisa imikhiqizo yobisi nokunye ukudla okunothe nge-calcium nokudla okunama-oxalates amaningi.

Ukudla okuphezulu kuma-oxalate kufaka phakathi isipinashi, amantongomane, ushokoledi, itiye, ama-beet, i-rhubarb nama-strawberry, phakathi kwabanye ().

Imigomo yokudla okuningi okuhlanganisa ukudla ayisuselwa ebufakazini. Kodwa-ke, kunezinhlanganisela ezimbalwa zokudla eziboniswe ngokwesayensi ukuthi zithinte ukugayeka nokumuncwa kwezakhamzimba.

Thatha Umlayezo Wekhaya

Imigomo yokuhlanganiswa kokudla ayisuselwa kusayensi. Isimangalo sokuthi ukuhlanganiswa kokudla okungafanele kuyimbangela yezifo nobuthi emzimbeni akunasisekelo.

Uma unomuzwa wokuthi imithetho yokuhlanganisa ukudla iyakusebenzela, khona-ke kufanele uqhubeke nayo. Uma ukudla kwakho kungaphukile, ngakho-ke asikho isidingo sokukulungisa.

Kodwa-ke, ukudla okuhlanganisa ukudla kungakhungathekisa futhi kungalawuleki kubantu abaningi ngenxa yemithetho eminingi eyinkimbinkimbi ebabekayo.

Futhi, abukho ubufakazi bokuthi banikela ngezinzuzo ezihlukile.