Abantu bashintshela ekudleni “okususelwa ezitshalweni” ngenxa yezizathu eziningi - ukwehlisa isisindo, ukuzizwa unamandla, ukunciphisa ubungozi besifo senhliziyo, ukunciphisa inani lemithi abayidingayo… Kunezizathu eziningi ezinkulu! Ukukukhuthaza ngokwengeziwe, nazi izinzuzo ezingeziwe zokudla okususelwa ezitshalweni. Futhi uma uthatha isinqumo sokudla izilwane ezimbalwa, bese ulanda uhlelo lwami lweselula ngezindlela zokupheka zamakhambi - okumnandi futhi kulula, ukuzisiza.
- Kunciphisa ukuvuvukala emzimbeni
Uma udla inyama, ushizi, nokudla okugayiwe kakhulu, amazinga okuvuvukala emzimbeni wakho angase anyuke. Ukuvuvukala kwesikhashana (isibonelo, ngemva kokulimala) kuyinto evamile futhi kuyadingeka, kodwa ukuvuvukala okuhlala izinyanga noma iminyaka akuyona into evamile. Ukuvuvukala okungapheli kuhlotshaniswa nokukhula kwe-atherosclerosis, isifo senhliziyo, isifo sohlangothi, isifo sikashukela, izifo ezizimele, nezinye. Isibonelo, kunobufakazi bokuthi inyama ebomvu ikhulisa ukuvuvukala futhi ingabangela umdlavuza. Ungafunda ngengozi yokuvuvukala okungapheli nokuthi yikuphi ukudla okukubangela lapha.
Ukudla okusekelwe esitshalweni kunomphumela wemvelo wokulwa nokuvuvukala ngoba kucebile ku-fiber, ama-antioxidants, namanye ama-phytonutrients. Kodwa-ke, iqukethe izinto ezimbalwa kakhulu ezibangela ukuvuvukala njengamafutha agcwele kanye nama-endotoxins (ubuthi obukhishwa kumagciwane futhi obuvame ukutholakala emikhiqizweni yezilwane). Ucwaningo luye lwabonisa ukuthi i-C-reactive protein (CRP), inkomba yokuvuvukala emzimbeni, iyancipha kakhulu kubantu abadla ukudla okusekelwe ezitshalweni.
- Izinga le-cholesterol egazini lehla kakhulu
Ukwenyuka kwe-cholesterol egazini kunomthelela oyinhloko esifweni senhliziyo nemithambo yegazi kanye nokushaywa unhlangothi, okungababulali ababili abahamba phambili emazweni aseNtshonalanga. Amafutha agcwele, atholakala ngokuyinhloko enyameni, ezinkukhuni, kushizi nakweminye imikhiqizo yezilwane, angenye yezimbangela eziyinhloko ze-cholesterol ephezulu egazini. Ucwaningo luqinisekisa ukuthi lapho ushintshela ekudleni okusekelwe ezitshalweni, amazinga e-cholesterol egazini ehla ngo-35%. Ezimweni eziningi, lokhu kuncipha kuqhathaniswa nemiphumela yokwelashwa kwezidakamizwa - kodwa ngaphandle kwemiphumela emibi eminingi ehlobene!
- Usekela izitshalo ezinempilo emathunjini
Izigidigidi zamagciwane zihlala emizimbeni yethu, okuhlanganisiwe okubizwa ngokuthi yi-microbiome (i-microbiota noma amathumbu omzimba womzimba). Ososayensi abaningi bayabona ukuthi la ma-microorganism abalulekile empilweni yethu yonke: awasisizi nje kuphela ukugaya ukudla, kodwa futhi akhiqiza izakhi zomzimba ezibalulekile, aqeqeshe amasosha omzimba, avule futhi acime izakhi zofuzo, agcine izicubu zomzimba ziphilile, futhi asize ukuvikela sisuka kumdlavuza. Ucwaningo lukhombisile nokuthi babamba iqhaza ekuvikeleni ukukhuluphala ngokweqile, isifo sikashukela, isifo sokuqina kwemithambo yegazi, izifo ezithinta amasosha omzimba, ukuvuvukala kwamathumbu nesifo sesibindi.
Izitshalo zisiza ukwakha i-gut microbiome enempilo: i-fiber esezitshalweni ikhuthaza ukukhula kwamagciwane “anobungane”. Kodwa ukudla okungenayo i-fiber (isibonelo, ngokusekelwe emikhiqizweni yobisi, amaqanda, inyama), kungakhuthaza ukukhula kwamagciwane e-pathogenic. Ucwaningo luye lwabonisa ukuthi lapho i-choline noma i-carnitine idliwe (etholakala enyameni, ezinkukhuni, ezilwaneni zasolwandle, amaqanda, emikhiqizweni yobisi), amagciwane e-gut akhiqiza into eguqulwa isibindi ibe umkhiqizo onobuthi okuthiwa i-trimethylamine oxide. Le nto iholela ekwakhiweni kwama-cholesterol plaque emithanjeni yegazi futhi ngaleyo ndlela yandise ingozi yokuhlaselwa yinhliziyo nokushaywa unhlangothi.
- Kunezinguquko ezinhle emsebenzini wezakhi zofuzo
Ososayensi bathole into emangalisayo: izici zemvelo nezindlela zokuphila zingavula futhi zivale izakhi zethu zofuzo. Isibonelo, ama-antioxidant nezinye izakhi esizithola ekudleni kwezitshalo zonke zingashintsha ukubonakaliswa kofuzo ukuze kwandiswe amangqamuzana ethu ukuze alungise i-DNA eyonakele. Ngaphezu kwalokho, ukudla okusekelwe ezitshalweni, kanye nezinye izinguquko zokuphila, kwandisa ama-telomere ekugcineni kwama-chromosome, okusiza ukugcina i-DNA izinzile. Lokho wukuthi, amaseli nezicubu, ngenxa yokuvikelwa kuma-telomeres amade, zikhula kancane kancane.
- Ingozi yokuba nesifo sikashukela yehla kakhulu II uhlobo
Kukhona ucwaningo oluningi olubonisa ukuthi amaprotheni ezilwane, ikakhulukazi enyama ebomvu negayiwe, akhulisa ingozi yohlobo lwesifo sikashukela sohlobo lwesibili. Ngokwesibonelo, ucwaningo Ucwaningo Lokulandelwa Kwezempilo futhi Isifundo sempilo yabahlengikazi kukhombisile ukuthi ukwanda kokusetshenziswa kwenyama ebomvu ngaphezulu kwesigamu sokuphaka ngosuku kuhlotshaniswa ne-48% yokwanda kwengozi yesifo sikashukela eminyakeni eyi-4.
Uhlobo lwesibili sikashukela nokusetshenziswa kwenyama kuhlobene kanjani? Kunezindlela eziningana: amafutha ezilwane, insimbi yezilwane, kanye nezivimbelakuvunda ze-nitrate ekulimazeni inyama amangqamuzana e-pancreatic, ukwandisa ukuvuvukala, kubangela ukukhuluphala, futhi kuphazamise ukukhiqizwa kwe-insulin.
Uzonciphisa ngokuphawulekayo ubungozi bokuhlaselwa yisifo sikashukela soHlobo II ngokusika ukudla kwezilwane bese ushintshela ekudleni okusekelwe ekudleni okuphelele, okutshalwe ezitshalweni. Izinhlamvu eziphelele zisebenza kakhulu ekuvikeleni kuhlobo lwesibili sikashukela. Awunaphutha: Impela iCarbs izokuvikela kwisifo sikashukela! Ukudla okutshalwe ezitshalweni kungasiza ekwehliseni izimpawu zesifo sikashukela noma ukusibuyisela emuva uma kutholakala ukuxilongwa.
- Igcina inani elifanele nohlobo lwamaprotheni ekudleni
Ngokuphikisana nenkolelo evamile, amaprotheni amaningi (futhi kungenzeka ukuthi uma udla inyama) awasenzi siqine noma sibe mncane, okungenani sibe nempilo. Ngokuphambene nalokho, amaprotheni amaningi agcinwa njengamafutha (ukukhuluphala ngokweqile, labo abangakholelwa - funda ucwaningo lapha) noma aphenduke imfucuza, futhi amaprotheni ezilwane okuyiyona imbangela enkulu yokuthola isisindo, isifo senhliziyo, isifo sikashukela, ukuvuvukala nomdlavuza.
Amaprotheni atholakala ekudleni okuphelele kwezitshalo asivikela ezifweni eziningi ezingalapheki. Futhi awudingi ukulandelela ukudla kwakho kwamaprotheni noma ukusebenzisa izithasiselo zamaprotheni ngenkathi ulandela ukudla okutshalwe ezitshalweni: uma udla ukudla okwehlukahlukene, uzothola amaprotheni anele.
Le ndatshana isuselwa kokuqukethwe okulungiselelwe nguMichelle McMacken, uSolwazi uProfesa eSikoleni Sezokwelapha eNew York University.