Ukudla Okusekelwe Ezitshalo Kuzuzisa Wonke Umuntu Okufanele Akwazi

-Delile

• Kuyini Ukudla Okutshalwe Ezitshalweni, Ngokuqondile?
• Izinzuzo Zokudla Okutshalwe Ezitshalweni
• 1. Ingozi Ephansi Yesifo Senhliziyo
• 2. Ubungozi Obuphansi Bohlobo 2 Lwesifo Sikashukela
• 3. Nciphisa Ubungozi Bokukhuluphala
• 4. Nciphisa Ubungozi Bomdlavuza
• 5. Izinzuzo Zezemvelo
• Ungakuqala Kanjani Ukudla Okutshalelwe Abaqalayo
• Buyekeza kwe-

Ukudla okususelwa ezitshalweni kuba esinye sezitayela zokudla ezithandwa kakhulu - futhi ngesizathu esihle. Izinzuzo zokudla okusekelwe esitshalweni ezingaba khona zihlanganisa izinto ezinhle zempilo yakho kanye nemvelo. Cishe ingxenye eyodwa kwezintathu yabantu baseMelika bathi bazama ngenkuthalo ukunciphisa ukudla kwabo inyama nobisi, ngokusho kwePlant Based Foods Association. Ngonyaka odlule, amaphesenti angama-28 abantu babika ukuthi badla amaprotheni amaningi emithonjeni yezitshalo, amaphesenti angama-24 ayenobisi oluningi olususelwa ezitshalweni, kanti amaphesenti ayi-17 adla ezinye izindlela zenyama ezitshalwe ezitshalweni kunangesikhathi sango-2019, kusho ucwaningo olwenziwe yi-International Food Information Council.

Isifiso sempilo egxile empilweni engcono sibhebhezela lo mkhuba. Impilo iyisizathu esiyinhloko sokuthi amaphesenti angama-56 abantu akhethe amaprotheni asekelwe ezitshalweni, ngokombiko wango-2020 wenkampani yocwaningo lwemakethe iMintel, kanti umthelela wemvelo kanye nenhlalakahle yezilwane kuyizinto ezikhathazayo kakhulu ngamaphesenti angama-26, ngokusho kukaMattson Consulting.

"Kube nesayensi eningi esavelayo, kanye nezifundo ezindala, okukhombise izinzuzo zezempilo ekudleni okutsaliwe," kusho uKeri Gans, R.D.N., isazi sokudla okunempilo eNew York Umumo Ilungu leBrain Trust. "Futhi, ngokukhathazeka ngokushintsha kwesimo sezulu kanye nokusimama, ukudla okutshala izitshalo sekuthuthuke kakhulu."

Kepha kusho ukuthini ngempela okutshalwe ezitshalweni, futhi ingabe ukudla okususelwa ezitshalweni kuyazuzisa konke abakutholile? Nayi i-scoop, kufaka phakathi ukuthi ungaqala kanjani ukudla okususelwa ezitshalweni kwabaqalayo.

Kuyini Ukudla Okutshalwe Ezitshalweni, Ngokuqondile?

Ngeqiniso, kungaba uhlobo lokudideka, ngoba leli gama alichaziwe kahle.

"Esikhathini esedlule, incazelo yokuthi 'kususelwa ezitshalweni' (njengoba isetshenziswe ngabaphenyi bezinhlangano zokudla kanye nezinhlangano) isho ukudla okuncike kakhulu ezitshalweni; kodwa-ke, incazelo isivele isho izinto ezahlukene kubantu abahlukene," kusho uSharon Palmer, I-RDN,Isazi Sokudla Esinamandla Ezitshalo. Muva nje, abantu bebelokhu besebenzisa leli gama ukusho iphesenti le-100-based vegan diet, uyaphawula.

Ngakolunye uhlangothi, isazi sokudla esibhalisiwe u-Amy Myrdal Miller, MS, RDN, FAND, umsunguli nomongameli weFarmer's Daughter Consulting eCarmichael, eCalifornia, uchaza okutshalwe ezitshalweni kabanzi ngokuthi, "ngokulandela Imihlahlandlela Yezokudla kanye nephethini ye-MyPlate lapho iningi ukudla kuvela ezitshalweni (njengezithelo, imifino, okusanhlamvu, amantongomane, uwoyela osuselwa ezitshalweni). " (Bheka: Uyini Umehluko Phakathi Kokudla Okutshalwe Kwizitshalo Ne-Vegan?)

"'Kususelwa esitshalweni'ayilingani imifino noma i-vegan, "kwengeza uGans." Kusho ukuthi uzama ukufaka izitshalo eziningi ekudleni kwakho, njengamaphesenti ayi-100 okusanhlamvu okuphelele, izithelo, imifino, amantongomane, imidumba, nembewu. "Akukona futhi ukunamathela uhlobo oluqinile noma ukuyeka inyama, izinkukhu, noma inhlanzi - uma ungafuni. "Ungase utshale ngokuphelele ngolunye usuku kodwa ube nebhega ngokulandelayo," kusho uGans.

Ngokwesibonelo. Ukudla kwaseMedithera - okugcizelela ukudla kwezitshalo nezinhlanzi, kanye namanye amaqanda, izinkukhu, nobisi - kubhekwa njengesitshalo. Okusemqoka wukuthi "'isisekelo sezitshalo' simayelana nokufaka ngamabomu ukudla kwezitshalo ngaso sonke isikhathi sokudla okudlayo," kusho uGans.

Kumele uqaphele ukuthi, ngenkathi uhlu lwezinzuzo zokudla ezitshalwe ezitshalweni lude, ukulandela ukudla okudla imifino noma i-vegan akusho ukuthi udla uphilile. Kungenxa yokuthi izinzuzo eziningi zezempilo ezichazwe ngezansi aziveli nje ekunciphiseni imikhiqizo yezilwane - zivela ekusetshenzisweni okwandayo kokudla okunempilo, okuphelele.

"Kungakhathaliseki ukuthi udla ukudla okusekelwe ezitshalweni nezitshalo kanye nenani elincane lezilwane noma unqume ukuhamba nge-vegan, ukudla izitshalo eziningi ekudleni kwakho kunezinzuzo eziningi," kusho u-Myrdal Miller. Lapha, ezinye izinzuzo ezisuselwa ezitshalweni ungazitholela ukuthi ngabe uthathe isinqumo sokuthola i-veg egcwele noma ukhethe ukudla izitshalo eziningi. (Bheka: Imithetho Yokudla Okutshalwe Ezitshalweni Okufanele Uyilandele)

Izinzuzo Zokudla Okutshalwe Ezitshalweni

1. Ingozi Ephansi Yesifo Senhliziyo

Enye yezinzuzo ezibaluleke kakhulu zokudla okutshalwe ezitshalweni? Ucwaningo olunzulu lubonisa ukuthi abantu abadla izithelo nemifino kakhulu banamathuba amancane okuba nesifo senhliziyo nemithambo yegazi, kusho uMyrdal Miller.

Olunye ucwaningo olwenziwa yi-Icahn School of Medicine esibhedlela i-Mt. Sinai eNew York lubheke abantu abangaphezu kuka-15,000 abangenazo izinkinga ezaziwayo zesifo senhliziyo abalandela enye yezindlela zokudla ezinhlanu ezihlanganisa ukudla okulula (ukudla okusheshayo nokudla okuthosiwe), isitshalo (izithelo). , imifino, ubhontshisi, inhlanzi), amaswidi (oswidi, uswidi, okusanhlamvu kwasekuseni okunoshukela), eningizimu (ukudla okuthosiwe, inyama yomzimba, inyama esetshenzisiwe, iziphuzo ezinoshukela), nesaladi notshwala (okokugqoka isaladi, amasaladi yemifino, utshwala). Ucwaningo lulandele laba bantu ngaphezu kweminyaka emine lwathola ukuthi labo ababambelela ekudleni okususelwa ezitshalweni babenamaphesenti angama-42 anciphise ubungozi bokuhluleka kwenhliziyo uma kuqhathaniswa nalabo abadla ukudla okumbalwa kwezitshalo.

Futhi, ukuthola izinzuzo zokudla okusekelwe esitshalweni akukhona nje ukukhawulela ukudla kwezilwane; ukukhetha ukudla kunendaba. (Kufana ne-keto ehlanzekile nehlanzekile.) Olunye ucwaningo olushicilelwe ngo-2018 kufayela le-Ijenali ye-American College of Cardiology ihlolisise ukukhetha kokudla kwabasebenzi bezempilo besilisa nabesifazane futhi yakha inkomba yokudla esekwe ezitshalweni ukukala impilo yokudla kwabo. Ukudla kwezitshalo okunempilo (njengokusanhlamvu okuphelele, izithelo, imifino, uwoyela, amantongomane, kanye nemidumba) kunikezwe izikolo ezinhle, ngenkathi ukudla kwezitshalo okungenampilo (njengotshwala-iziphuzo ezinoshukela, okusanhlamvu okucwengiwe, amafries namaswidi, nokudla kwezilwane ) uthole amaphuzu aphindayo. Idatha yembula ukuthi amaphuzu amahle kakhulu ahlotshaniswa nengozi ephansi yesifo senhliziyo.

Ucwaningo lukhombisa ukuthi akukhona ukuba nanoma yiluphi uhlobo lokudla okususelwa ezitshalweni (njengamafriji aseFrance) kepha kunalokho ikhwalithi yokudla okususelwa ezitshalweni okukhethayo okubaluleke kakhulu. Ukudla kwakho okusekelwe ezitshalweni kusafanele kube nezitshalo ezilinganisele kahle njengezinhlamvu, izithelo, imifino, amafutha, amantongomane, nemidumba, eziphekwa futhi ziphekwe ngendlela enempilo. (Zama lezi zindlela zokupheka zokudla ezitshalweni kukho konke ukudla kosuku.)

2. Ubungozi Obuphansi Bohlobo 2 Lwesifo Sikashukela

Ukudla ukudla okugcwele izitshalo kungasiza ekuvimbeleni uhlobo lwesifo sikashukela sohlobo 2. I-athikili ka-2017 eshicilelwe kuIjenali ye-Geriatric Cardiology ibheke izinzuzo zokudla ezisekelwe ezitshalweni ezingaba uhlobo lwesifo sikashukela sohlobo 2 ngokuya ngezifundo eziningi. Omunye wabo uhlolisise ukwanda kohlobo lwesifo sikashukela sohlobo 2 maqondana nezindlela ezahlukahlukene zokudla wathola ukuthi akuvamile kakhulu ekudleni okunemikhiqizo yezilwane encishisiwe.

Ngokuya ngalokhu nezinye izifundo eziningi zokubuka ezihlolwe kulokhu kubuyekezwa, ososayensi baphethe ngokuthi ukudla ukudla okususelwa ezitshalweni kungasiza ekuthuthukiseni ukumelana ne-insulin, kukhuthaze isisindo somzimba esinempilo, kukhulise i-fiber kanye nama-phytonutrients, kuvumele ukudla okungcono nokuhlangana kwe-microbiome futhi kwehlise amafutha agcwele . (Okuhlobene: Ingabe Ukudla Kwe-Keto Kungasiza Ngohlobo Lwesifo Sikashukela Sohlobo 2?)

3. Nciphisa Ubungozi Bokukhuluphala

Kungenzeka ukuthi uzwile ukuthi enye yezinzuzo eziyinhloko zokudla ezitshalweni ukunciphisa umzimba. Nokho, ucwaningo lwezokwelapha nolubhekayo lubonisa ukuthi ukwamukela ukudla okusekelwe ezitshalweni kungasiza ekunciphiseni ingozi yokukhuluphala ngokweqile nokukhuluphala - futhi kusize ngisho nokukhuthaza ukulahlekelwa isisindo ngokusho kwesihloko sokubuyekezwa kwe-2017 eshicilelwe ku-Ijenali ye-Geriatric Cardiology.

Kuyathakazelisa ukuthi, ngisho nokunamathela ngokusesilinganisweni ekudleni kwemifino kungavimbela ukukhuluphala ngokweqile nokukhuluphala uma uneminyaka ephakathi nendawo, ngokocwaningo lwango-2018 olwenziwa yi-European Association for the Study of Obesity - olubonisa ukuthi akumele uhambe ngamaphesenti angu-100 we-vegan futhi usengakwazi ukwehlisa isisindo. kuhlanganise nemithombo engenawo amaprotheni ezilwane ekudleni kwakho.

“Ucwaningo olumayelana nenani labantu abalandela indlela yokudla imifino lubonisa ukuthi banamazinga aphansi okukhuluphala nokukhuluphala ngokweqile,” kuvuma uMyrdal Miller. (Okuhlobene: Ungalahlekelwa Kanjani Isisindo Ekudleni Kwemifino)

4. Nciphisa Ubungozi Bomdlavuza

Inzuzo emangazayo yokudla okutshalwe ezitshalweni: Ukudla ukudla okususelwa ezitshalweni (kanye nezinye izindlela zokuziphatha ezinempilo) kungasiza ukunciphisa ingozi yomdlavuza.

Ucwaningo lwango-2013 olushicilelwe ku-I-Cancer Epidemiology, ama-Biomarkers nokuvimbela kulandele abesifazane abangaba ngu-30,000 emva kokunqamuka kokuya esikhathini iminyaka eyisikhombisa futhi bathola ukuthi abesifazane abagcina isisindo somzimba esijwayelekile, ukunciphisa utshwala, nokudla ikakhulukazi-okusekelwe esitshalweni kwakuxhunyaniswa nokunciphisa ngamaphesenti angu-62 komdlavuza webele uma kuqhathaniswa nabesifazane abangazange balandele lezi ziqondiso ezintathu.

Umbiko we-American Institute for Cancer Research uyakuxhasa lokho, uthi ukudla okunempilo nezindlela zokuziphatha kungavimbela amaphesenti angama-40 wamacala omdlavuza. Yingakho i-American Institute of Cancer Research (AICR) incoma ukuthi kudliwe ukudla okutshalwe ezitshalweni, ikakhulu okuqukethe izithelo, okusanhlamvu, ubhontshisi, amantongomane nembewu, nokunye ukudla kwezilwane okuvikela umdlavuza. Lolu hlobo lokudla lukusiza ukuthi uthole imisoco evikela umdlavuza ezinhlobonhlobo zokudla kwezitshalo njengefiber, amavithamini, amaminerali, namakhemikhali e-phytochemicals, ngokusho kwe-AICR. I-AICR incoma ukuthi ugcwalise ipuleti lakho ngo-2/3 (noma ngaphezulu) wokudla kwezitshalo no-1/3 (noma ngaphansi) wezinhlanzi, izinkukhu noma inyama, nobisi.

5. Izinzuzo Zezemvelo

Yiqiniso, kunezinzuzo eziningi zokudla okusekelwe ezitshalweni emzimbeni wakho - kodwa kungaba nomthelela omkhulu nakuMhlaba. (Okuhlobene: Nansi Indlela Okufanele Udle Ngayo Ukuze Unciphise Umthelela Wakho Emvelweni)

"Kuthatha okokufaka okumbalwa (amanzi, izinto zokubasa ezimbiwa phansi) ukukhiqiza lokhu kudla kwezitshalo, futhi akukhiqizi imiphumela efana nomquba noma i-methane engaba yingozi emvelweni," kusho uPalmer. "Ezolimo zanamuhla, ukukhiqiza kwethu okuningi kuya ekuphakeleni izilwane, lapho besikwazi ukudla izilimo ngqo kunokuphakela izilwane nokudla izilwane." Lesi ngesinye sezizathu esenza uPalmer athi umthelela wezemvelo uphakeme ekudleni kwezilwane uma kuqhathaniswa nokudla kwezitshalo.

"Ucwaningo ngemuva kocwaningo lukhombisile ukuthi abantu abadla izitshalo abanamkhondo ophansi kwezemvelo," esho. "Lokhu kuyiqiniso ngokukhishwa kwekhabhoni, kanye nezinkinga ezifana nokungcola kwamanzi nokusetshenziswa komhlaba (inani lomhlaba olithathayo ukutshala ukudla)." (Unganciphisa nemithelela yakho yezemvelo ekudleni ngokunciphisa imfucuza yakho yokudla.)

Ngaphambi kokuthi wenze idemoni konke ukukhiqizwa kokudla kwezilwane, yazi ukuthi ezolimo zezitshalo nezilwane empeleni zihlanganisiwe. "Imfuyo iqoqa okuningi okusele ekucutshungulweni kwezitshalo, ngokuyinhloko ithatha udoti okhiqizwa ekukhiqizeni ukudla okusekelwe ezitshalweni esikuthanda ukukudla futhi ithuthukise kube eminye imikhiqizo yokudla," kusho uSara Place, Ph.D., umqondisi omkhulu we-Sustainable. Ucwaningo Lokukhiqizwa Kwenkomo. (Okuhlobene: Ukulima kweBiodynamic Yi-Next-Level Organic Movement)

Isibonelo, eCalifornia, ukukhiqizwa kwejusi kusuka kumawolintshi kushiya sonke isithelo (uginindela kanye ne-peel) ngemuva kokulungiswa, futhi le pulp ye-citrus ivame ukunikezwa izinkomo okuholela ekukhiqizeni inyama yenkomo nobisi. Amagobolondo e-alimondi (ingxenye yamantongomane azungeze inyama edliwa abantu) nawo anikezwa izinkomo zobisi, aguqule okungase kube udoti kube ukudla okunomsoco. Ngokungazelelwe lokho kukhetha phakathi kobisi lwe-alimondi, ubisi lwenkomo, nejusi le-orange akubonakali kwehluke kangako.

Ungakuqala Kanjani Ukudla Okutshalelwe Abaqalayo

Ukushaya lezo zinzuzo zokudla okutshalwe ezitshalweni bese ufaka ukudla okuningi okungenazilwane epuletini lakho, ungakucabangi kakhulu. "Faka nje izitshalo eziningi ekudleni kwakho," kusho uGans. "Futhi hamba ngezinhlobonhlobo."

Isibonelo, nakhu okunye ukudla okususelwa ezitshalweni okungabukeka kanjani:

• Ukudla kwasekuseni kungaba i-oatmeal nebhanana elisikiwe noma amajikijolo nebhotela le-nati, noma amaqanda aboshelwe othosi ogcwele okusanhlamvu nge-avocado notamatisi.
• Ukudla kwasemini kungaba isaladi elilahlwa ngophisi, i-quinoa, nemifino eyosiwe, noma isemishi elenziwe ngesinkwa sokudla okusanhlamvu kanye nenkukhu eyosiwe, i-hummus, kanye nemifino, nezithelo zokwenza i-dessert.
• Isidlo sakusihlwa singasho ukushaya i-veggie stir-fry ne-tofu ngobunye ubusuku; okulandelayo, kwenziwa i-filet mignon encane noma i-salmon ethosiwe ngesipinashi esikhishwe namazambane amasha agazingiwe.

Ekudleni okusekelwe ezitshalweni, ungathola ngisho nawo wonke amaprotheni owadingayo emithonjeni efana nobhontshisi nemifino, amantongomane, imbewu, nokusanhlamvu okuphelele njengequinoa nerayisi elinsundu, ucwaningo lubonisa. Vele uhlose inani elifanele: Abesifazane abakhuthele badinga u-0.55 kuya ku-0.91 amagremu weprotheyini ngesisindo somzimba ngamunye nsuku zonke, ngokusho kwe-American College of Sports Medicine. Qiniseka ukuthi udla ukudla okunothe ngamaprotheni ngemuva kokuzivocavoca kokwakha imisipha nokulungisa, kusho uGans. (Lo mhlahlandlela uzokukhombisa ukuthi ungayithola kanjani imithombo eyanele yezitshalo esekwe ezitshalweni.)

TL;DR: Ukufaka izinhlobo ezahlukene zokudla ozijabulelayo kuzokusiza uthole zonke izinzuzo zokudla okusekelwe ezitshalweni - ngoba uzothola uchungechunge lwamavithamini, amaminerali, nezinye imisoco - futhi kukwenze kube mnandi nakakhulu.

• NguToby Amidor
• Ibhalwe nguPamela O'Brien

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