Ukudla Okubaluleke Kakhulu Kokwehlisa Isisindo

-Delile

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Ukudla izithelo nemifino eminingi kuyindlela ekahle yokwehlisa amakhilogremu nokugcina isisindo esinempilo. Manje ucwaningo olusha lukhombisa ukuthi izitshalo zigcwele izinhlanganisela ezinamandla ezandisa amandla akho omzimba, zivikele ezifweni futhi zilwe namafutha.

Sifunde okuningi ngalokhu engqungqutheleni yamazwe ngamazwe eshisayo eLake Tahoe, Calif., ephethwe yi-Oldways Preservation & Exchange Trust. Ucwaningo olushaqisayo olwethulwe kule ngqungquthela lufakazela ngaphandle kokungabaza ukuthi ukudla inqwaba yokudla okunezitshalo kuvikela impilo yethu.

Nasi isizathu: Izitshalo zigcwele amakhemikhali e-phytochemicals. (Futhi i-Oldways kufanele yazi -- leli qembu liyinhlangano yezemfundo engenzi nzuzo ekhuthaza amaphethini endabuko okudla okunempilo, njengokudla izithelo eziningi, imifino, okusanhlamvu, amantongomane kanye newayini elincane elibomvu futhi.)

Impilo eyimfihlo yezitshalo

Musa ukucishwa yigama elithi phytochemicals (elibizwa nge- "fighto-chemicals"). Kumane nje kuyigama lesayensi lamakhemikhali anamandla akhiqizwa izitshalo ukuvikela ukugula, ukushiswa yilanga kukhrisimpi, noma ukugcotshwa izinambuzane. (I-Phyto isho ukuthi "tshala" ngesiGreki.) Nakhu lapho wena nesaladi lakho lezithelo ningena khona: Ososayensi bakholelwa ukuthi lezi zinhlanganisela ezifanayo zingakugcina uphilile futhi, ngenzuzo eseceleni yokuphathwa kwesisindo.

"Kunama-phytochemicals angama-25,000 emhlabeni, futhi sithola ukuthi enza imisebenzi ekhethekile kumaseli ukusiza ukuvimbela isifo sikashukela, izinhlobo ezivamile zomdlavuza, isifo senhliziyo, ubumpumputhe obuhlobene nobudala kanye nesifo se-Alzheimer's," kusho uDavid Heber, MD , Ph.D., umqondisi we-University of California, Los Angeles, Centre for Human Nutrition kanye nomlobi wencwadi ethi Muphi Umbala Okudla Kwakho? (UHarperCollins, 2001).

Ngokwesibonelo, bewazi yini ukuthi ukudla i-vinaigrette enamafutha agcwele kuwumqondo omuhle ngoba amafutha emifino aqukethe ama-phytochemicals angazuzisa inhliziyo? Leyo avokhado iqukethe inqwaba ye-lutein, ebonakala inciphisa ubungozi beminye umdlavuza futhi ivikele amehlo? Ukuthi ama-phytochemicals kuma-blueberries anganciphisa ukwehla kokusebenza kobuchopho okuhlobene nokukhula? Futhi lawo ma-sterol ezitshalo atholakala ezimbewini nakumantongomane angavikela kumdlavuza wekholoni, webele ne-prostate?

Futhi lokhu kumane nje kuyiphuzu leqhwa. Ososayensi basahlonza ama-phytochemicals engeziwe ekudleni kwezitshalo, futhi batadisha ukuthi alwa kanjani nezifo. Njengoba amajaji esaphumile ekutheni kufanele udle kangaki ukudla okune-phytochemical ocebile ngosuku, u-Heber uthi ngokwengeziwe, kungcono kakhulu.

Asikuphakamisi ukuthi uguqule imifino, kepha mane nje uphuze izithelo, imifino, okusanhlamvu, okusanhlamvu, amantongomane nembewu. Futhi, ngokwenza lokhu kuhlangene namanye amasu wokudla abalulekile, ungalahlekelwa isisindo ngokwemvelo. Ukudla okuningi kwezitshalo kunama-calorie aphansi, i-lowfat nokugcwalisa kakhulu. Futhi njengoba zisha futhi ziphelele, ngeke ugcwalise umzimba wakho ngezithako ezicutshunguliwe.

Awukwazi ukuvele ugxilise ubuso bakho ngama-french bese ucabanga ukuthi wenza umzimba wakho kahle, noma kunjalo. Kubalulekile ukudla izinhlobonhlobo zokudla kwezitshalo ezimibalabala ukuze uthole izinzuzo zezempilo. Kungenxa yokuthi ngayinye iqukethe ama-phytochemicals ahlukile asebenza ngokuvumelana ukulwa nezifo. Ngakho-ke ama-phytochemicals akusihlahla samagilebhisi abomvana owadlile ngesidlo sasekuseni, ngokwesibonelo, angalwa nezifo ngempumelelo lapho ehlanganiswa nokwatapheya osaladini lakho emini.

Sisola lokhu ngoba ososayensi sebewatholile amakhemikhali e-phytochemical anamandla. I-Lycopene, isibonelo, etholakala kugrapefruit ebomvana futhi ngobuningi emikhiqizweni katamatisi ephekiwe, ibonisa isithembiso ekulweni nomdlavuza wamaphaphu nowe-prostate, kuyilapho i-lutein, etholakala kukwatapheya, i-kale nesipinashi, inganciphisa ingozi yokushaywa unhlangothi, isifo senhliziyo nemithambo yegazi kanye nomdlavuza wendlala yesinye, UHeber uthi. Ndawonye, ​​benza iqembu elinamandla.

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