Zingaki Izinsizakalo Zemifino Okufanele Uzidle Ngosuku?

-Delile

• Imifino icebile emithonjeni eminingi yomsoco
• Kuyini Ukukhonzwa Kwemifino?
• Imifino ingasiza ekuvikeleni izifo zenhliziyo futhi ikusize uphile isikhathi eside
• Bangakusiza Ukwehlisa Isisindo
• Imifino ingahlomulisa ushukela wegazi lakho
• Banganciphisa Ubungozi Bomdlavuza Othile
• Kufanele Uyidle Kanjani Imifino Yakho?
• Okusemqoka

Ukudla inani elifanele lemifino usuku ngalunye kubalulekile.

Azinomsoco kuphela, kepha zinganikeza nokuvikelwa ezifweni ezahlukahlukene, kufaka phakathi isifo sikashukela, ukukhuluphala, isifo senhliziyo kanye nezinhlobo ezithile zomdlavuza.

Iningi labantu lisikisela ukuthi uma udla imifino eminingi, iba ngcono. Kodwa-ke, ucwaningo lukhombisa ukuthi lokhu kungenzeka kungahlali kunjalo.

Lo mbhalo ubheka ubufakazi bokunquma ukuthi mangaki ama-servings yemifino okufanele uyidle usuku ngalunye ukuthola izinzuzo eziphezulu.

Imifino icebile emithonjeni eminingi yomsoco

Imifino iqukethe izakhi zomsoco ezahlukahlukene, kepha uhlobo lwemifino lunquma ukuthi iziphi izakhamzimba eziqukethe nokuthi ngamanani amangakanani.

Kodwa-ke, imifino ngokuvamile ingukudla okucebe kakhulu ku-fiber, amavithamini kanye namaminerali.

Ngaphezu kwalokho, imifino eminingi ijwayele ukwehla ngokwemvelo kushukela, i-sodium namafutha. Izinhlobo ezithile nazo zingaba ne-hydrating kakhulu ngenxa yokuqukethwe kwamanzi amaningi, okungaba kusuka ku-84 kuye ku-95% ().

Imifino nayo ilayishwe ngama-antioxidants kanye nezinye izinhlanganisela zezitshalo ezizuzisayo ezisiza ukulwa nama-radicals wamahhala alimaza amaseli. Ukudla okunothe ngama-antioxidants kuvame ukuxhumaniswa nokuguga okuhamba kancane kanye nengozi ephansi yezifo (,).

Ngakho-ke, ukudla imifino ehlukahlukene usuku ngalunye kungakunika izakhi ezahlukahlukene.

Isifinyezo Imifino icebile kuzakhi eziningi ezibalulekile, kufaka phakathi amavithamini, amaminerali, i-fiber kanye nama-antioxidants. Yidla imifino enhlobonhlobo ukuze uzuze ebuningini bomsoco.

Kuyini Ukukhonzwa Kwemifino?

Lokho okubhekwa njengokuhlinzekwa kwesithelo noma imifino akukude okujwayelekile futhi empeleni kuyehluka kuye ngezwe.

Usayizi wokuphaka uvame ukwehluka ngokuya ngendlela yokulungiselela namayunithi wokulinganisa asetshenzisiwe.

Ithebula elingezansi lichaza osayizi abathile bokuphaka imifino ngokuya ngezincomo zamazwe ahlukile ():

	I-US neCanada	i-United Kingdom
Imifino eluhlaza (ngaphandle kwemifino enamahlamvu)	1/2 indebe (125 ml)	2.9 oz (80 amagremu)
Imifino eluhlaza eluhlaza	1 inkomishi (250 ml)	2.9 oz (80 amagremu)
Imifino ephekiwe	1/2 indebe (125 ml)	2.9 oz (80 amagremu)
100% ijusi yemifino	1/2 indebe (125 ml)	2.9 oz (80 amagremu)

Ngokwengeziwe, qaphela ukuthi la mazwe asebenzisa amayunithi wokulinganisa ahlukile.

Okokugcina, kufanelekile ukuthi sisho ukuthi izinhlangano eziningi zikahulumeni azibaleli amazambane maqondana nemifino yakho yansuku zonke yemifino. Lokho kungenxa yokuthi ziphezulu ngesitashi, zibabeka esigabeni esifanayo ne-pasta, ilayisi nokunye ukudla okunesitashi ().

Isifinyezo Izinsiza zemifino azimisiwe futhi ziyahlukahluka kuye ngezwe lendabuko, indlela yokulungiselela kanye neyunithi yokukala esetshenzisiwe.

Imifino ingasiza ekuvikeleni izifo zenhliziyo futhi ikusize uphile isikhathi eside

Ucwaningo luhlala lukhombisa ukuthi izidlo ezinothe ngemifino zingakhulisa impilo yenhliziyo futhi zinciphise ingozi yokufa ngaphambi kwesikhathi.

Ngokuya ngocwaningo oluningi, abantu abadla imifino eminingi bangaba nengozi efinyelela ku-70% ephansi yokuhlaselwa yisifo senhliziyo (,,,).

Lokhu kungabangelwa inani eliphezulu le-fiber kanye nama-antioxidants anemifino aqukethe (,).

Ngeshwa, ezinye izifundo ziqoqa izithelo nemifino ndawonye, ​​futhi eziningi zehluleka ukucacisa inani eliqondile lemifino elikuqukethe.

Kodwa-ke, ukubuyekezwa kwezifundo ezingama-23 kubone ukuxhumana phakathi kokudla ama-ounces ayi-14 (400 amagremu) yemifino ngosuku kanye ne-18% engcupheni ephansi yokuthola isifo senhliziyo ().

Ukudla imifino eyanele akuvikeli inhliziyo yakho kuphela, kodwa futhi kungakusiza uphile isikhathi eside. Isibonelo, ucwaningo luthole ukuthi ukudla ama-ounces ayi-8 (231 amagremu) noma ngaphezulu imifino ngosuku kunganciphisa ingozi yokufa ngaphambi kwesikhathi ngama-25 kuye kuma-32% (,).

Ngokunjalo, ucwaningo lweminyaka eyi-10 olufaka phakathi abantu abavela emazweni angaphezu kwamazwe amahlanu lubone ukuthi labo abadle ama-ounces ayi-13.4-18 (375-500 amagremu) wezithelo nemifino ngosuku babenamathuba angama-22% okufa ngesikhathi kufundwa uma kuqhathaniswa nalabo abadla kancane .

Kodwa-ke, labo abadle imali engaphezulu kwalesi samba abakhange babonakale bethola ukwehla okukhulu ekufeni ().

Isifinyezo Ukudla cishe ama-oun angu-8 (231 amagremu) yemifino noma kuze kufike kuma-ounces ayi-18 (izithelo ezingama-500) wezithelo nemifino ngosuku kungasiza ekunciphiseni ubungozi besifo senhliziyo futhi kwandise isikhathi sempilo yakho.

Bangakusiza Ukwehlisa Isisindo

Ukudla imifino kungakusiza wehlise isisindo noma ugweme ukuyithola kwasekuqaleni.

Lokhu kungabangelwa yizici eziningana. Okokuqala, imifino ngokuvamile inesisindo esiphansi samakhalori - aqukethe amakhalori ambalwa kakhulu wevolumu ayithatha esiswini ().

Imifino nayo icebile ku-fiber, engakusiza uzizwe ugcwele isikhathi eside. I-fiber e-viscous, uhlobo lwe-fiber etholakala emifino eminingi, ibonakala isebenza ngempumelelo ekwehliseni isifiso sokudla ().

Ngakho-ke, ukufaka imifino ekudleni kwakho kungakusiza wehlise isisindo ngokunciphisa indlala nokunciphisa ukudla ikhalori. Eqinisweni, izifundo eziningana zixhumanisa ukwanda kokudla kwemifino ekunciphiseni isisindo nasekuzuzeni kancane kwesisindo ngokuhamba kwesikhathi (,).

Ucwaningo olulodwa oluncane lwacwaninga ngokudla izithelo nemifino kubantu abakhuluphele esikhathini esiyizinyanga eziyi-6.

Abantu belulekwe ukuba badle izithelo nemifino ethe xaxa elahlekelwe kuze kufike kumakhilogremu angu-3.3 engeziwe ngengxenye ngayinye eyengeziwe yama-3.5-ounce (100-gram) yezithelo nemifino edliwa ngosuku. Izithelo nemifino emnyama noma ephuzi kubonakala sengathi inezinzuzo ezinkulu kakhulu zokwehlisa isisindo ().

Olunye ucwaningo lwaqopha ukudla nezithelo kubantu isikhathi esingaphezu kweminyaka engama-24. Abaphenyi babika imiphumela yabo ngesikhathi seminyaka emi-4 futhi baqaphela ukuxhumana phakathi kokudla okuphezulu kwemifino ethile nokuncipha kwesisindo.

Ngokuqondile, ngesikhathi seminyaka emi-4, ababambiqhaza balahle ngokwesilinganiso amakhilogremu ayi-0.3 (i-0.1 kg) nge-ounce ngalinye le-4-8 le-fluid (125-250 ml) ekhonza imifino engeyona yesitashi edliwe ngosuku ().

Kodwa-ke, ukubuyekezwa kwezifundo ezinhlanu kwehlulekile ukuthola ukuxhumana phakathi kwezithelo ezingeziwe kanye nokudla kwemifino kanye nokwehlisa isisindo. Ngaphezu kwalokho, imifino enesitashi efana nommbila, uphizi namazambane ivame ukuxhunyaniswa nokuzuza kwesisindo, kunokuncipha kwesisindo ().

Isifinyezo Ukwengeza ukudla kwakho imifino nsuku zonke, ikakhulukazi imifino engeyona yesitashi, kungavimbela ukuzuza kwesisindo futhi kukhuthaze ukuncipha.

Imifino ingahlomulisa ushukela wegazi lakho

Ukudla okunothile ngemifino kuxhunywe engcupheni ephansi yohlobo lwesifo sikashukela sohlobo 2.

Lokhu kungabangelwa okuqukethwe kwabo kwe-fiber ephezulu. I-fiber kucatshangwa ukuthi izosiza ukunciphisa amazinga kashukela egazini futhi ithuthukise ukuzwela kwe-insulin, womabili lawo angehlisa ubungozi bokuthola uhlobo lwesifo sikashukela sohlobo lwesibili (,).

Imifino iqukethe inani elikhulu lama-antioxidants nezakhi zezitshalo ezizuzisayo. Lokhu kucatshangwa ukuthi kunciphisa uhlobo lokucindezeleka okwenziwe nge-oxidative okungavimbela ushukela ekungeneni kahle kumaseli (,).

Ukubuyekezwa okuningana okukhulu, kufaka phakathi inani labantu abangaphezu kuka-400,000 nokuthatha iminyaka engaphezu kwengu-4 kuye kwengama-23, kwenziwe ngalesi sihloko.

Iningi lixhumanisa ama-ounces ayi-3.8 (106 amagremu) emifino edliwe ngosuku kuya engcupheni ephansi engu-2 kuya ku-14% wokuthola uhlobo lwesifo sikashukela sohlobo lwesibili (,,).

Ngaphezu kwalokho, ukubuyekezwa kwakamuva kubike imiphumela emikhulu kulandela ukungeniswa kwama-ounces angu-7.5-11 (212-318 amagremu) wemifino ngosuku ngaphandle kwezinzuzo ezengeziwe zezingxenye ezinkulu ().

Kuyathakazelisa ukuthi okunye ukubuyekeza kwaqhathanisa ubungozi bokuhlaselwa yisifo sikashukela phakathi kwabantu abadla kakhulu nalabo abadla izinhlobo ezithile zemifino.

Baphethe ngokuthi labo abadle imifino ebethelwe kakhulu, efana ne-broccoli, iklabishi, i-kale ne-cauliflower bangazuza engcupheni ephansi engu-7% yohlobo lwesifo sikashukela sohlobo lwe-2.

Uma kuqhathaniswa, labo abadle imifino ephuzi kakhulu babe ne-18% engcupheni ephansi, kanti labo abadla imifino enamaqabunga kakhulu babe nobungozi obuphansi obungama-28% ().

Kodwa-ke, ucwaningo ngalesi sihloko lubheka kakhulu, okwenza kube nzima ukuphetha ngokuthi imifino empeleni iyimbangela yokuncipha kohlobo lwesifo sikashukela esincishisiwe.

Isifinyezo Ukudla imifino engaphezulu kungasiza ekwehliseni ubungozi bokuba nesifo sikashukela sohlobo lwesibili, yize izifundo eziningi zibhekwa. Imifino enamaqabunga ibonakala iphumelela kakhulu.

Banganciphisa Ubungozi Bomdlavuza Othile

Ukudla imifino eminingi usuku ngalunye kunganciphisa ubungozi bakho bomdlavuza othile, futhi i-fiber kungaba yisizathu sokuthi kungani.

Olunye ucwaningo lubona ukuxhumana phakathi kokudla okuphezulu kwefayibha kanye nengozi ephansi yomdlavuza wobala (,,).

Imifino inganciphisa ingozi yezinye izinhlobo zomdlavuza, futhi. Ukubuyekezwa okukodwa kuxhumanise ingxenye ngayinye yemifino edliwe ngosuku nengozi ephansi engama-50% yomdlavuza womlomo. Ngeshwa, ivolumu noma isisindo engxenyeni ngayinye akuzange kuchazwe ().

Okunye ukubuyekezwa kuqaphele ukuthi ababhemayo abadle imifino eminingi bahlomula engcupheni ephansi engu-8% yokuba nomdlavuza wamaphaphu, uma kuqhathaniswa nalabo abadla okuncane.

Abaphenyi baqaphele ukuthi ama-ounces ayi-10.5 (amagremu angama-300) yemifino ngosuku abonakala eletha izinzuzo eziningi. Zimbalwa kakhulu izinzuzo ezengeziwe ezabonwa ekufakweni okuphezulu ().

Ucwaningo oluningi ngalesi sihloko luyabheka, okwenza kube nzima ukwenza iziphetho eziqinile ngendima ngqo yemifino ekuvikeleni umdlavuza.

Isifinyezo Ukudla imifino eyanele usuku ngalunye kungasiza ekunciphiseni ubungozi bokuqhamuka nezinhlobo ezithile zomdlavuza, yize izifundo eziningi zibhekwa ngokwemvelo.

Kufanele Uyidle Kanjani Imifino Yakho?

Imifino ingathengwa futhi idliwe ngezindlela eziningi. Ngenxa yalokhu, kunempikiswano impela yokuthi ngubani okufanele athathwe njengonempilo kunabo bonke.

Iningi libheka imifino emisha njengehamba phambili. Kodwa-ke, amazinga ezakhamzimba aqala ukwehla ngokushesha ngemuva kokuvuna futhi aqhubeke nokwenza kanjalo ngesikhathi sokulondolozwa (33, 34, 35).

Imifino eminingi emisha etholakala ezitolo ezinkulu ikhiwa ngaphambi kokuba ivuthwe ngokuphelele ukuvimbela ukonakala ngesikhathi sokuhamba.

Uma kuqhathaniswa, imifino efriziwe ivame ukukhiwa lapho ivuthwe futhi inempilo kakhulu. Kodwa-ke, bangalahlekelwa phakathi kwezingu-10 kuya kwezingu-80% zomsoco wabo ngesikhathi se-blanching, inqubo lapho bebiliswa khona isikhashana ngaphambi kokubanda (33, 36).

Ngokuvamile, izifundo zikhombisa umehluko omncane emazingeni ezakhi zomzimba phakathi kwemifino emisha nefriziwe. Yize kunjalo, imifino esanda kukhiwa engadini yakho noma kumlimi wendawo kungenzeka inezakhamzimba eziningi (, 38).

Uma kukhulunywa ngemifino ekheniwe, inqubo yokushisa esetshenziswa ngesikhathi sokukhiqiza nayo inganciphisa amazinga athile womsoco (,).

Ngaphezu kwalokho, imifino ekheniwe ivame ukuba nosawoti noma ushukela ongeziwe. Zingaqukatha namanani wokulandela ngomkhondo we-bisphenol-A (BPA), ikhemikhali elixhunyaniswe nokuzala okungalungile, isisindo sokuzalwa esiphansi, isifo senhliziyo nohlobo lwesifo sikashukela sohlobo 2 (,,,).

Ukwenza i-juicing sekuyindlela ethandwayo nelula yokwengeza imifino ekudleni kwakho. Kodwa-ke, i-juicing ijwayele ukususa i-fiber, ebaluleke kakhulu empilweni.

Ucwaningo lukhombisa nokuthi ama-antioxidants ngokwemvelo aboshwe ukutshala imicu angaphinde alahleke kunqubo yokwenza ujusi (45,,).

Ngalezi zizathu, imifino emisha noma efriziwe ngokuvamile iyathandwa kunezinhlobo ezisemathinini noma ezinamanzi amaningi.

Isifinyezo Imifino inomsoco kakhulu uma idliwe iphelele. Imifino emisha etshalwe engadini yakho noma ngumlimi wendawo ihamba phambili, kepha imifino ethengwe esitolo noma efriziwe ingumzuzwana osondele.

Okusemqoka

Imifino iqukethe inani elimangalisayo lezakhamzimba.

Ngaphezu kwalokho, axhumene nengozi engezansi yezifo eziningi, ezibandakanya isifo sikashukela, ukukhuluphala ngokweqile, isifo senhliziyo neminye imidlavuza. Ukudla izithako zemifino ezanele usuku ngalunye kungasiza ukuvimbela ukufa ngaphambi kwesikhathi.

Mayelana nokuthi ungadla kangaki imifino, izifundo eziningi ziqaphela izinzuzo ezinkulu lapho abantu bedla izingxenye ezi-3-4 ngosuku.

Ungayidla imifino yakho ngezinhlobo ezahlukahlukene - kufaka phakathi okuthengwe esitolo, okubandisiwe, okusemathinini noma okwenziwe ujusi - yize isanda kukhiwa, imifino evuthiwe iseyindlela engcono kakhulu.

Ngezindlela eziyi-17 zokudala zokwengeza imifino ekudleni kwakho, bheka le ndatshana.