Ingabe Ubhiya Kukulungele?
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-Delile
- Ukudla okunomsoco kabhiya
- Izinzuzo ezingaba khona
- Kungazuzisa inhliziyo yakho
- Kwangathi kungathuthukisa ukulawula ushukela egazini
- Ezinye izinzuzo ezingaba khona
- Ama-Downsides
- Ingabe ubhiya ulungele wena?
- Okubalulekile
Abantu emhlabeni jikelele bebephuza ubhiya izinkulungwane zeminyaka.
Ubhiya yisiphuzo esidumile sotshwala esenziwe ngophuzo nokubilisa okusanhlamvu okusanhlamvu ngemvubelo, amahops, namanye ama-flavour agents. Izinhlobo eziningi zikabhiya ziqukethe u-4-6% wotshwala, kepha isiphuzo singaqala ku-0.5-40%.
Ngoba ucwaningo olusafufusa lukhombisile ukuthi inani elilinganisiwe lewayini lingaba nezinzuzo zezempilo, abantu abaningi bayazibuza ukuthi ngabe ubhiya ungakulungela yini wena.
Lo mbhalo uhlola ukondleka kukabhiya, kanye nezinzuzo ezingaba khona kanye nokwehla.
Ukudla okunomsoco kabhiya
Yize ubhiya uvame ukubhekwa njengamakhalori angenalutho, uqukethe amaminerali namavithamini.
Ngezansi ukuqhathaniswa kokudla okunomsoco wama-ounces ayi-12 (355 mL) kabhiya ojwayelekile futhi okhanyayo (,):
Ubhiya ojwayelekile | Ubhiya omncane | |
Amakholori | 153 | 103 |
Amaprotheni | 1.6 amagremu | 0.9 amagremu |
Amafutha | 0 amagremu | 0 amagremu |
AmaCarbs | 13 amagremu | 6 amagremu |
I-Niacin | 9% we-Daily Value (DV) | 9% we-DV |
Riboflavin | U-7% we-DV | U-7% we-DV |
Choline | U-7% we-DV | U-6% we-DV |
Umlingiswa | 5% we-DV | 5% we-DV |
Magnesium | 5% we-DV | 4% we-DV |
I-Phosphorus | 4% we-DV | 3% we-DV |
Selenium | 4% we-DV | 3% we-DV |
Uvithamini B12 | 3% we-DV | 3% we-DV |
I-Pantothenic acid | 3% we-DV | 2% we-DV |
Utshwala | 13.9 amagremu | 11 amagremu |
Ngaphezu kwalokho, zombili izinhlobo ziqukethe inani elincane le-potassium, i-calcium, i-thiamine, i-iron ne-zinc. Okuqukethwe amavithamini B namaminerali kungumphumela wobhiya owenziwe ngamabele okusanhlamvu nemvubelo.
Ngokuphawulekayo, ubhiya olula unezingxenye ezimbili kwezintathu zama-khalori kabhiya ojwayelekile notshwala obuncane.
Yize ubhiya uqukethe amanani amancane ama-micronutrients, awusiwo umthombo omuhle uma uqhathaniswa nokudla okuphelele njengezithelo nemifino. Uzodinga ukuphuza inani elikhulu likabhiya ukuze ufinyelele izidingo zakho zansuku zonke zomsoco.
IsifinyezoUbhiya uqukethe amavithamini namaminerali B ahlukahlukene ngoba enziwe ngamabele okusanhlamvu nemvubelo. Kodwa-ke, ukudla okuphelele njengezithelo nemifino kungumthombo ongcono. Akufanele usebenzise ubhiya ukufinyelela izidingo zakho zansuku zonke zomsoco.
Izinzuzo ezingaba khona
Ukudla ubhiya olula kuya kokulingene kungaxhunyaniswa nezinzuzo ezithile zezempilo.
Kungazuzisa inhliziyo yakho
Isifo senhliziyo siyimbangela ehamba phambili yokufa e-United States ().
Ucwaningo oluningi lubonisa ukuthi ukuphuza ubhiya olula nokulinganisela utshwala kungahle kuhlotshaniswe nengozi ephansi yesifo senhliziyo.
Ucwaningo lwamaviki awu-12 kubantu abadala abangama-36 abakhuluphele ngokweqile luthole ukuthi ukuphuza ubhiya olinganiselayo - isiphuzo esisodwa sabesifazane, iziphuzo ezimbili zamadoda ngosuku - kuthuthukise izakhiwo zokulwa ne-antioxidant ye-HDL (enhle) cholesterol kanti futhi ithuthukisa amandla omzimba okususa i-cholesterol ().
Ukubuyekezwa okukhulu kuthiwe ukuphuza ubhiya ophansi ukuya kokulingene - kuze kube isiphuzo esisodwa ngosuku kwabesifazane, kuze kufike kwababili kwabesilisa - kungehlisa ingozi yesifo senhliziyo ngezinga elifanayo newayini ().
Kodwa-ke, kubalulekile ukuthi wazi ukuthi lezi zinzuzo ezingaba khona zihlobene nokudla okulula kuya kokulingene kuphela. Ngakolunye uhlangothi, ukuphuza kakhulu utshwala kungakhuphula ubungozi besifo senhliziyo nesifo sohlangothi ().
Kwangathi kungathuthukisa ukulawula ushukela egazini
Ukudla okulula kuya kokulinganisela kokuphuza utshwala kungathuthukisa ukulawula ushukela egazini, inkinga kubantu abaningi abanesifo sikashukela.
Ucwaningo oluningi luthole ukuthi ukuphuza utshwala obulula ukuya obulinganiselwe kubonakala kunciphisa ukumelana ne-insulin - okuyingozi engaba nesifo sikashukela - kanye nengozi enkulu yokuthuthukisa uhlobo lwesifo sikashukela sohlobo lwesibili (,,).
Ngaphezu kwalokho, ucwaningo olukhulu kwabahlanganyeli abangaphezu kwama-70,500 olwahlanganisa ukuphuza utshwala ngokulinganisela - iziphuzo eziyi-14 ngesonto zabesilisa neziphuzo eziyisishiyagalolunye ngesonto kwabesifazane - ezinengcuphe ephansi engama-43% kanye nama-58% yesifo sikashukela kwabesilisa nabesifazane, ngokulandelana ().
Kodwa-ke, ukuphuza ngokweqile nokuzitika ngokweqile kungamelana nalezi zinzuzo futhi kwandise kakhulu ubungozi besifo sikashukela (,).
Kubalulekile futhi ukuqaphela ukuthi le nzuzo engaba khona ayisebenzi kubhiya nakwezinye iziphuzo ezidakayo eziqukethe ushukela omningi.
Ezinye izinzuzo ezingaba khona
Ukudla ubhiya olula kuya kokulinganisela kungahle kuhlotshaniswe nalezi zinzuzo:
- Kungasiza ubukhulu bamathambo. Ukudla ubhiya ophansi kuya kokulingene kungaxhunyaniswa namathambo aqinile kwabesilisa nakwabesifazane be-postmenopausal (,,).
- Kunganciphisa ingozi yokuwohloka komqondo. Ukudla okuncane kuya kokulinganisela kotshwala kungehlisa ingozi yokuwohloka komqondo. Kodwa-ke, ukuphuza kakhulu utshwala kungandisa ingozi (,).
Ukudla ubhiya olula kuya kokulingene kungahle kuhlotshaniswe nengozi ephansi yesifo senhliziyo, ukulawulwa koshukela osegazini, amathambo aqinile, nokwehla kwengozi yomqondo. Kodwa-ke, ukuphuza ngokweqile nokuzitika ngokweqile kunemiphumela ehlukile.
Ama-Downsides
Yize ukuphuza ubhiya okulula kuya kokulingene kunezinzuzo ezingaba khona, ukuphuza ngokweqile nokuphuza ngokweqile kungaba yingozi enkulu.
Ngezansi kukhona eminye yemiphumela emibi yokuphuza utshwala obuningi:
- Ingozi eyengeziwe yokufa. Abaphuza ngokweqile nabaphuza kakhulu basengozini enkulu yokufa ngaphambi kwesikhathi kunabaphuza ngokulinganisela nabaphuzi (,).
- Ukuthembela otshwaleni. Ukuphuza njalo utshwala kungaholela ekuthembekeni nasekusetshenzisweni kotshwala ().
- Ingozi eyengeziwe yokudangala. Ucwaningo luphakamisa ukuthi abantu abaphuza ngokweqile nabaphuza kakhulu basengozini enkulu kakhulu yokudangala uma kuqhathaniswa nabaphuza ngokulinganisela nabaphuzi (,).
- Isifo sesibindi. Ucwaningo luphakamisa ukuphuza ngaphezu kwama-gramu angama-30 otshwala - atholakala kumabhodlela kabhiya amabili kuya kwamathathu ayi-12-ounce noma ama-355-mL - nsuku zonke kungakhuphula ingozi yezifo zesibindi njenge-cirrhosis, isimo esivezwa yisibazi (,).
- Ukuzuza kwesisindo. Ubhiya ojwayelekile oyi-12-ounce (355-mL) oqukethe amakhalori azungeze i-153, ngakho-ke ukusebenzisa iziphuzo eziningi kunganikela ekuzuzeni isisindo ().
- Umdlavuza. Ucwaningo luhlobanisa ukuphuza utshwala nengozi eyengeziwe yomdlavuza, kufaka phakathi umdlavuza womphimbo nomlomo (,,).
Ukwehlisa ubungozi bemiphumela emibi yezempilo, kungcono ukukhawulela ukuphuza kwakho kungabi ngaphezu kwesisodwa isiphuzo esijwayelekile ngosuku kwabesifazane nababili kwabesilisa ().
E-United States, isiphuzo esijwayelekile siqukethe cishe u-14 amagremu otshwala obungaxutshwe nalutho, okuyinani elijwayele ukutholakala kuma-ounces ayi-355 mL kabhiya ojwayelekile, ama-ounces ama-150 wewayini, noma ama-ounces angu-1.5 (45 mL) umoya (27).
IsifinyezoUkuphuza kakhulu utshwala notshwala kunemiphumela emibi eminingi, kufaka phakathi ingozi enkulu yokufa ngaphambi kwesikhathi, ukuncika otshwaleni, ukudangala, isifo sesibindi, ukuzuza kwesisindo nomdlavuza.
Ingabe ubhiya ulungele wena?
Ngamafuphi, imiphumela yezempilo yokuphuza ubhiya ixubekile.
Yize amanani amancane angahlotshaniswa nezinzuzo, ukuphuza ngokweqile noma ukuzitika ngotshwala kuhlotshaniswa nemiphumela emibi yezempilo. Lokhu kufaka ingozi eyengeziwe yokuphazamiseka kokusebenzisa utshwala, ukudangala, isifo sesibindi, ukuzuza kwesisindo, umdlavuza nokufa.
Khumbula ukuthi noma ukuphuza utshwala kunganikeza izinzuzo ezithile, ungafinyelela imiphumela emihle efanayo ngokujabulela ukudla okuhlukahlukene okunothile kokudla okunempilo okufana nezithelo nemifino.
Uma kuqhathaniswa nobhiya ojwayelekile, ubhiya olula uqukethe inani elifanayo lamavithamini namaminerali kodwa ama-calories ambalwa notshwala obuncane. Lokhu kwenza ubhiya olula kube inketho engcono uma uthatha isinqumo phakathi kwalokhu okubili.
Encwadini yokugcina, abanye abantu bayazibuza ukuthi ukuphuza ubhiya ngemuva kokuzivocavoca kungabasiza yini ukuthi balulame.
Ngenkathi obunye ubufakazi bukhombisa ukuthi ukuphuza ubhiya wotshwala obuncane ngama-electrolyte kungathuthukisa ukuvuselelwa, ezinye izifundo zikhombisile ukuthi utshwala bungavimbela ukukhula kwemisipha nokubuyiselwa (,,).
Ngaphezu kwalokho, kuphumelela kakhulu ukuvuselela amanzi ngokuphuza iziphuzo ze-electrolyte ezingezona iziphuzo.
IsifinyezoIzinzuzo zezempilo zokuphuza ubhiya zixubekile. Yize ukuphuza amanani amancane kungahlotshaniswa nezinzuzo, isiphuzo sibuye sihlotshaniswe nemiphumela emibi eminingi eyingozi.
Okubalulekile
Ubhiya yisiphuzo esidakayo esidumile ebesikhona izinkulungwane zeminyaka.
E-United States, ubhiya ojwayelekile ungama-ounces ayi-12 (355 mL). Ukuphuza ubhiya owodwa noma emibili ngosuku kungaba nemiphumela emihle, njengezinzuzo enhliziyweni yakho, ukulawula ushukela egazini okungcono, amathambo aqinile, nokwehla kwengozi yomqondo.
Kodwa-ke, ukuphuza ngokweqile nokuphuza ngokweqile lezi zinzuzo ezingaba khona zezempilo futhi esikhundleni salokho kuhlotshaniswa nengozi ephezulu yokufa ngaphambi kwesikhathi, ukuncika kotshwala noma ukuphazamiseka kokusebenzisa utshwala, ukudangala, isifo sesibindi, ukuzuza kwesisindo nomdlavuza.
Yize inani elincane lotshwala linganikeza izinzuzo ezithile, ungafinyelela imiphumela emihle efanayo ngokujabulela ukudla okuhlukahlukene okunothile kokudla okunempilo okufana nezithelo nemifino.