Ake sithole ukuthi kuyini ukudla okuluhlaza, yiziphi izinzuzo ezingatholakala kukho nokuthi kwenziwa kanjani.
Kuyini ukudla okuluhlaza?
Inhloso yokudla ukudla okuluhlaza ukuthola imisoco eyengeziwe ngendlela egayeka kalula elungele imizimba yethu ngokwemvelo. Nakuba kungenasidingo sokulandela ukudla okuluhlaza ngokuphelele futhi kubizwe ngokuthi “i-vegan eluhlaza”, kubalulekile ukudla izithelo nemifino eluhlaza nsuku zonke.
Ukudla okuluhlaza njengesiko bekulokhu kukhona kusukela ngawo-1880s. Ucwaningo lubonisa izinzuzo ezilandelayo zale ndlela yokuphila:
- Yehlisa ukuvuvukala - Thuthukisa ukugaya - Thola i-fiber eyengeziwe yokudla - Thuthukisa impilo yenhliziyo - Thuthukisa ukusebenza kwesibindi - Vimbela umdlavuza - Vimbela noma welaphe ukuqunjelwa - Thola amandla engeziwe - Sula isikhumba - Vimbela ukuntuleka komsoco - Yehlisa i-anti-nutrients kanye ne-carcinogens ekudleni - Ukugcina isisindo esinempilo
Kudingeka ukudla okungakanani ukuze uzicabange ungumthandi wokudla okuluhlaza? Kukhona ngaphezu kohlobo olulodwa lokudla okuluhlaza umuntu angakulangazelela. Konke kuncike ekutheni ukhetha yiphi. Ezinye izinhlobo zokudla zihlanganisa ukudla inhlanzi eluhlaza, ukudla kwasolwandle, ukudla okubilile, okusanhlamvu okuhlumile, amantongomane, amaqanda, ngisho nenyama nemikhiqizo yobisi.
Zonke izinhlobo zokudla okuluhlaza zixhunywe yiqiniso lokuthi ukudla okusetshenzisiwe akufanele kufakwe i-pasteurized, i-homogenized noma ikhiqizwe kusetshenziswa izibulala-zinambuzane zokwenziwa, umanyolo wamakhemikhali kanye nezithasiselo zokudla, izinyibilikisi zezimboni. Lokhu kusho ukuthi ugwema noma okungenani wehlisa kakhulu ukudla okudumile okupakishiwe nokugaywe esitolo.
Uma unokungabaza ngokudla okuluhlaza futhi ukhathazekile ngokuthi ngeke ukwazi ukudla ukudla okuluhlaza kuphela, khumbula ukuthatha izinyathelo ezincane. Asikho isidingo sokushintshela ohlotsheni olusha lokudla “kusukela kusasa”. Ucwaningo lubonisa ukuthi lapho ushintshela ngokushesha ohlotsheni olusha lokudla, kulapho ucabanga ngakho njengokudla nje. Futhi cishe, uzophuka ngokushesha futhi wengeze isisindo ngemva kwalokho. Ngaphezu kwalokho, ukwanda kancane kwenani le-fiber ekudleni ngeke kubangele izinkinga zokugaya ukudla.
Ukudla okuluhlaza kulungele bani?
Impela wonke umuntu. Ungase ucabange ngenye indlela, kodwa ukudla okuphekiwe kunzima ukuba umzimba ukugaye kunokudla okuluhlaza, futhi ezinye izindlela zokupheka zivame ukucekela phansi ama-enzyme athile abalulekile futhi zicekele phansi ama-antioxidants namavithamini. Ukudla okungaphekiwe futhi kusiza ukuqinisa umzimba, kwehlise i-asidi, futhi mancane amathuba okuthi kuvubele emathunjini futhi kubangele ukuvuvukala nokusabela kwe-autoimmune. Lokhu kusebenza kithi sonke, kodwa ikakhulukazi kubantu abaphethwe izifo ezifana nalezi:
– Cancer – Isifo senhliziyo – High blood pressure kanye high cholesterol – Osteoporosis – Kidney disease – Gallstones and gallbladder disease – Parkinson’s disease – Autoimmune disorders – Food allergies – Fatigue – Joint pain – Muscle pain – Headaches – PMS – Hormonal imbalance – overweight and obesity
Ake siqale siqonde ukuthi kwenzekani ngama-enzyme ekudleni okuphekiwe.
Kuningi ukuphikisana ngalesi sihloko, kodwa ochwepheshe abaningi bakholelwa ukuthi ukudla okushiselwe cishe ku-44°C kugcina ama-enzyme angabalulekile kangako. Ama-enzyme okugaya asetshenziswa ngumzimba ukuhlukanisa ukudla kube amayunithi amancane, asebenza kakhudlwana wokudla okunempilo. Leli phuzu akufanele lishaywe indiva, ngoba akulona nje inani lezakhi zokudla okufanele linikeze, kodwa futhi ukuthi sikwazi kanjani ukumunca lezi zakhi.
Amanyikwe namanye amaseli akhiqiza ama-enzyme okugaya ukudla (ama-endogenous enzymes), kuyilapho ukudla okuluhlaza kunikeza amanye ama-enzyme (ama-exogenous enzymes). Uma sisebenzisa ama-enzyme angaphandle, kuba lula ngathi ukugaya imisoco ngokugcwele ngaphandle kokusindwa yisimiso sethu sokugaya ukudla.
Ukudla okuningi okune-antioxidants kuzwela ekuphekeni ngoba ama-phytonutrients awakwazi ukumelana namazinga okushisa aphezulu. Ngaphakathi kwemikhiqizo, ama-chemical compounds aqala ukushintsha, ama-enzymes ayalahleka, futhi ukudla kuncipha.
Esinye isizathu sokudla ukudla okuluhlaza ukuthi kudlula kalula ezimisweni zethu zokugaya ukudla. Uma ukudla kuhlala isikhathi eside emapheshaneni ethu amathumbu, maningi amathuba okuba kubile futhi kubangele izinkinga ezifana nesilungulela, igesi kanye nemfucuza enobuthi. Ngesikhathi sokuvutshelwa emathunjini, amaprotheni abola futhi amafutha abe yi-rancid, okuthinta kabi ulwelwesi lwamathumbu emathunjini futhi kungaholela ekungeneni kwamathumbu (leaky gut syndrome).
Ekugcineni, ukudla okuluhlaza kunomthelela omkhulu ebhalansi ye-acid-base emzimbeni. Uma i-acidity inyuswa, kuba lula ukuthi izifo zikhule emzimbeni, ngoba i-acidosis inciphisa ukungatheleleki. Umzimba ungaba ne-asidi ngokweqile ngenxa yokungcoliswa kwemvelo, ingcindezi, ukudla okugayiwe, ukuntuleka kwezakhi kanye namanzi angenawo amaminerali. Ukudla okuphekiwe kudala i-asidi eyengeziwe emzimbeni, kuyilapho ukudla okuluhlaza kunciphisa i-asidi futhi kusiza ukujwayela umzimba.
I-Raw vs Vegan: Uyini umehluko?
Ukudla okuluhlaza kanye ne-veganism eluhlaza kunomgomo owodwa ofanayo - ukusetshenziswa kokudla okuluhlaza ukuze kulinganiswe ukusetshenziswa kwemvelo kwemikhiqizo. Ezinye izinhlobo zokudla okuluhlaza zihlanganisa ukudla inhlanzi eluhlaza, imikhiqizo yobisi, inyama namaqanda, ngisho nokudla okuphekiwe. Alikho iphesenti elikahle lokudla okuphekiwe nokuluhlaza okufanele uzame ukukusebenzisa.
Imifino eluhlaza ayidli noma yimiphi imikhiqizo yezilwane futhi idla ukudla okugayiwe okuncane kakhulu, okungaba inselele kubantu abaningi. Isizathu sokuthi akunconyelwe ukuthi udle i-vegan eluhlaza ngokuphelele ukuthi uma ulwa namandla aphansi, ukukhathala, isisindo esingaphansi, ukungazali, ukucindezeleka noma izinkinga zezinzwa, ukulahlekelwa kwemisipha, noma amathambo abuthakathaka, uzokuthola kunzima ukululama kusukela eluhlaza. ukudla kwemifino noma i-vegan. ukudla.
Ungadla kanjani ukudla okuluhlaza okwengeziwe?
Konke kumayelana nebhalansi. Kungenzeka ukuthi uzizwe ungcono uma udla ukudla okuningi okuluhlaza ngaphezu kwalokho okuphekwe kancane.
Kunconywa ukuthi ufake ekudleni kwakho ukudla okufana nalokhu:
- Imifino - Izithelo ezisawolintshi - Imbewu kabhekilanga, imbewu yesesame, imbewu yethanga - Ukwatapheya - Kakhukhunathi "kefir" noma i-kefir yemvelo evamile - Imifino eluhlaza njengezaqathi, isilimo esidliwayo esinamagatsha anamanzi, upelepele, utamatisi, njll. - Iyogathi yemvelo - Ukhukhunathi noma amafutha omnqumo - Ivutshiwe imifino (i-sauerkraut, i-kimchi) - Ikhabe nekhabe
Ukuze ugcine amandla ageleza ngendlela efanele, zama ukulandela lezi zinyathelo:
Kukho konke ukudla, gcwalisa uhhafu wepuleti lakho ngemifino emisha, engenasitashi.
Pheka ukudla "kancane", ekushiseni okungadluli ku-40 ° C, usebenzisa ukuqhuma, ukuhluma, ukupheka ekushiseni okuphansi. Khumbula ukuthi ungakhetha ukudla kwakho ngokwakho futhi ukhethe okukulungele. Njengomthetho ojwayelekile, ukudla okuluhlaza kufanele kudle cishe u-75-80% wokudla kwezitshalo okungashisi ngaphezu kuka-40°C. Kodwa ungazikhethela inani.
Faka amafutha amabi esikhundleni sawo amahle. Shintshela kumafutha omnqumo angalungisiwe, amafutha kakhukhunathi, ukwatapheya, amantongomane nembewu.
Shintsha ukudla okulula okunoshukela kanye nezinhlamvu ezicolisisiwe. Khipha irayisi elimhlophe, ipasta emhlophe, isinkwa, i-pizza, amasoso amnandi nezinongo, amasobho, ama-crackers, ukudla okusemathinini, iziphuzo ezinoshukela neyogathi. Kunalokho, yidla okusanhlamvu okuhlumile (ubhontshisi, isinkwa, nemikhiqizo yenhlama emuncu) ngokusesilinganisweni. Yidla izithelo ezintsha zamaswidi.
Ngakho-ke, uzoqala ukudla "i-superfoods" eminingi. Ngaphezu kwalokho, uzokwazi ukudla ukudla okuningi, njengoba ukudla okuluhlaza kunesisindo esiningi, kodwa kunama-calories ambalwa kakhulu.
Izinzuzo zokudla okuvutshiwe ekudleni okuluhlaza
Ukudla okubilile bekuyinsakavukela cishe kuyo yonke impucuko emhlabeni. Ukudla okuluhlaza ngokwemvelo kuthuthukisa ama-probiotics lapho kuvezwe umoya-mpilo. Izinkulungwane eziningi zeminyaka, isintu sidle i-kefir, inhlama emuncu, i-kombucha, i-sauerkraut ne-kvass. Ama-probiotics, ahlinzekwa ngokudla okuvutshiwe, "amabhaktheriya amahle" ahlala emathunjini ethu futhi anesibopho sokumunca izakhi kanye nokusekela amasosha akho omzimba. Zisisiza ukuthi sigcwalise amathumbu ethu nge-microbiota enenzuzo uma inqubo yokukhipha ubuthi kanye nemfucuza isiqalile. Ukudla okunama-probiotic kuvuselela i-microbiome enempilo, kuhle ohlelweni lokugaya ukudla, kuthuthukisa ukuzivikela komzimba, kusiza isikhumba esicacile, futhi kuyasiza ngisho nasekugcineni ibhalansi ye-hormonal kanye nesisindo esinempilo. Kungakhathaliseki ukuthi udla ukudla okuluhlaza noma cha, ungasebenzisa ukudla okuvutshelwe kakhulu ekudleni kwakho ukusiza ukuvimbela ukuphazamiseka kokugaya ukudla, izinkinga zesikhumba, i-candidiasis, isifo sokuzivikela komzimba, kanye nezifo.
Ingabe kukhona ukungqubuzana kokudla okuluhlaza?
Eminye imifino, njengaleyo etholakala emndenini wemifino ye-cruciferous (iklabishi, i-broccoli, i-cauliflower, i-kale, imifino yesinaphi, namahlumela aseBrussels), iqukethe izinhlanganisela ezingavimbela ukusebenza kwe-thyroid futhi zikhuthaze i-hypothyroidism, kodwa lezi zicishwa ukushisa. Olunye ucwaningo luye lwabonisa futhi ukuthi upelepele namakhowe kuba izakhi-mzimba uma uphekiwe.
Ingabe bakhona abantu abangakuthandi ukudla okuluhlaza? Yebo. Gcina lokhu engqondweni: ngenkathi uhlanganisa ukudla okuluhlaza okwengeziwe ekudleni kwakho kunezinzuzo eziningi, ukudla okuphelele okuluhlaza akusebenzi kahle kubantu abanezinhlobo ezithile zamathumbu. Izithelo nemifino eluhlaza kunzima ukugaya kwabanye abantu abangenawo ama-enzyme athile noma amandla okugaya.
Uma unesimiso sokugaya ukudla esibucayi, isifo samathumbu esivuvukalayo esifana ne-ulcerative colitis, indlela engcono kakhulu yokuyeka ukupheka. Uma singakwazi ukugaya amavithamini namaminerali ekudleni, sizibeka engcupheni yokuntula umsoco nezinye izifo. Lokhu kungenzeka uma umzimba wethu ungakwazi ukudiliza izindonga ze-fibrous zamangqamuzana ezitshalo ukuze uthole imisoco egciniwe, ngakho ukupheka emazingeni okushisa aphansi kuya kwaphakathi kungasiza kwezinye izimo.
Umthombo: Dr.Axe