Ukudla okunomsoco osebenzayo
 

Ngokuhamba kwesikhathi, siba namathuba amancane kakhulu okuqapha impilo yethu futhi lokhu akuyithuthukisi nhlobo. Asinaso isikhathi semidlalo nemithi, ingasaphathwa eyokugula. Kulezi zimo lapho umsoco osebenzayo usiza khona.

Umqondo "wokudla okusebenzayo" ubonisa ekubunjweni kwawo ukuba khona kwezinto ezibalulekile nezingavamile ezinomphumela omuhle ekuvikelekeni komzimba, ukuvimbela izifo nokuqinisa isizinda esijwayelekile somzimba nesingokomzwelo. Ukugcizelelwa okuyinhloko kulolu hlelo akubekwe kakhulu ekwakhiweni nasekudleni kwemikhiqizo, kodwa kukubaluleka kwayo kwezinto eziphilayo emizimbeni yethu.

Inkinga yangempela ukuthi imikhiqizo yamanje yokudla ekudleni kwethu ayicebile ngezakhi eziwusizo: inqwaba yezinto ezithatha indawo, odayi nezinye izithasiselo zezomnotho nezobuchwepheshe zakha ingxenye ebalulekile yemikhiqizo. Umthamo wokusetshenziswa kwazo ukhula kancane kancane.

 

Indaba "yendlala efihliwe" yezingxenye ezibalulekile nezisebenzayo eziphilayo isiphenduke isihloko. Inani lamaprotheni, ama-carbohydrate namafutha angafundwa emaphaketheni, kodwa imvelaphi yawo kanye nekhwalithi yawo akushiwo. Abantu baseMelika baqhamuke negama labo elithi “ukudla okungenamsoco” kokudla okunama-calorie angenalutho (ukudla okungenalutho). Ngenxa yalokho, sisebenzisa inani elidingekayo lama-kilojoule, kodwa asitholi ngisho nengxenye encane yama-microelements kanye namagciwane anenzuzo adingekayo ukuze umzimba usebenze ngokugcwele.

Umlando

Eqinisweni, ngisho nasezikhathini zasendulo, uHippocrates wathi ukudla kufanele kube umuthi, futhi imithi kube ukudla. Lesi simiso silandelwa abalandeli bokudla okusebenzayo. Umlando uzigcina ngokwawo ukuhlakanipha kwabantu bakithi kule ndaba: imikhiqizo evela kufulawa omhlophe ohlanzekile ingadliwa kuphela ngezinsuku zamaholide amakhulu. Kwezinye izinsuku, isinkwa sasibhakwa kuphela kufulawa omahhadla, singahlanjululwanga kwezinye izinto eziphilayo ezisebenza ngokusanhlamvu kukakolweni. Ukudla imikhiqizo kafulawa ohlanzekile ngezinsuku zokuzila ngokuvamile kwakubhekwa njengesono.

Odokotela bangaleso sikhathi babengazi okuncane kunezethu -. Imithi yesimanje kanye ne-dietetics iya ngokuya isondela olwazini olukhohliwe nolulahlekile. Singasho ukuthi ukunaka lezi zindaba emibuthanweni yesayensi kwaqala eRussia emuva ngo-1908. Kungaleso sikhathi lapho usosayensi waseRussia u-II Mechnikov waba ngowokuqala ukuphenya nokuqinisekisa ukuba khona kanye nokuwusizo empilweni yomuntu yama-microorganisms akhethekile aqukethwe emikhiqizweni yobisi.

Kamuva eJapane, ngawo-50s, umkhiqizo wokuqala wobisi olubilile wokudla oqukethe i-lactobacilli wadalwa. Ukubuyela esihlokweni, kuyaphawuleka ukuthi wona kanye umqondo wokuthi "umsoco osebenzayo" ungowaseJapane. Kamuva, ngawo-70s e-USSR, kwenziwa amalungiselelo aqukethe ubisi oluwusizo lwe-bifidobacteria, umsebenzi oyinhloko owawuwukulwa nokutheleleka kwamathumbu ezinganeni. Kuphela eminyakeni engamashumi ayisishiyagalolunye ezweni lakithi, kanye nasemhlabeni wonke, ukudla okunomsoco okusebenzayo kwafika ekunakekelweni kwesistimu yokunakekelwa kwezempilo kahulumeni: kwavela izincwadi ezikhethekile, izinhlangano zadalwa ezifunda futhi ziqinisekisa umsoco osebenzayo.

Isizathu kwakungewona umqondo wokungenelela kwezidakamizwa kuphela, kodwa futhi nokugcwala komzimba ngokudla okunempilo, okuzophatha umsebenzi wokwelapha. Amaqembu emikhiqizo alandelayo akhonjiwe:

  • ubisi oluyimpuphu kwabesifazane abakhulelwe nabancelisayo,
  • ukulebula okuhlukene kobisi lwezingane,
  • ukulebula abantu asebekhulile abakuthola kunzima ukuhlafuna ukudla,
  • imikhiqizo yabantu abanenkinga yezempilo (abanesifo sokungezwani komzimba, abanesifo sikashukela, izifo),
  • ukulebula emikhiqizweni ekhuthaza impilo.

Manje sekunokudla okusebenzayo okungaphezulu kuka-160 eJapan. Lawa amasobho, imikhiqizo yobisi kanye nobisi olumuncu, ukudla kwezingane, izimpahla ezibhakiwe ezihlukahlukene, iziphuzo, izimpushana ze-cocktail nokudla kwezemidlalo. Ukwakhiwa kwale mikhiqizo kuqukethe izinto ze-ballast, ama-amino acid, amaprotheni, ama-polyunsaturated acids, ama-antioxidants, ama-peptides, nezinye izakhi eziningi ezibalulekile, ukuba khona kwazo esikhathini esidlule akuzange kwamukelwe.

Ukuze uqonde le khwalithi yemikhiqizo, inkomba ye-RDA yethulwa eYurophu, enquma inani elincane lalezi zinto, okuqukethwe kwenani elincane ekudleni okudliwe kusongela izifo ezimbi.

Izinzuzo zokudla okunomsoco

Imikhiqizo eminingi yokudla okunomsoco ijwayele ukucindezela kwegazi, ikhuthaze ukuqedwa kobuthi emzimbeni, ivumele lezi zinqubo ukuthi zenzeke ngokuphumelelayo futhi zivuselele umzimba wethu. Kumele kuqashelwe ukuthi ngaphezu kwengxenye yemikhiqizo yokudla eJapane iwukudla okusebenzayo.

Ungakhohlwa ukuthi, ngokungafani nokudla kwethu kofulawa wamazambane, ukudla kwabo kucebile ezinhlobonhlobo zemifino nezithelo. Iqiniso lokuthi isikhathi sokuphila eJapane siza kuqala emhlabeni futhi singaphezu kweminyaka engu-84 singabhekwa njengesiqinisekiso, kuyilapho eRussia iminyaka yokuphila idlule iminyaka engu-70 ngokwesilinganiso. Futhi lokhu kucabangela izinhlekelele zemvelo ezenzeka eJapane.

Impikiswano enamandla iyoba iqiniso lokuthi eminyakeni yamuva nje, isilinganiso sobude bokuphila kwamaJapane siye sanda ngeminyaka engaphezu kwengu-20. Okujwayelekile futhi okusetshenziswe yizo umsoco osebenzayo kusiza ukuxazulula izinkinga ngesisindo esiningi, ukwandisa ukungatheleleki, ukuthuthukisa ukusebenza kwesistimu yokugaya ukudla futhi kube nomthelela ekulweni nezimila ezimbi. Ngokungangabazeki, amaJapane acwaninga ngokujulile mayelana nezindaba zezempilo futhi asebenzise lolu lwazi ngendlela efanele.

Ukungalungi kokudla okusebenzayo

Okokuqala, kubalulekile ukuqaphela ukuthi imikhiqizo yokudla esebenzayo igcwele okuqukethwe okuphezulu kwezakhi eziphilayo ezisebenzayo, okungukuthi, ngesikhathi sokukhiqizwa kwayo, izakhiwo zemikhiqizo ziyashintsha, ngenhloso yomthelela wazo obonakalayo emisebenzini ehlukahlukene yomzimba.

Ukudla okunjalo kugcwele, i-fiber yokudla, amavithamini anamagciwane azuzisayo, aphakamisa okuqukethwe okuhlobene kwamaprotheni, amafutha angenayo i-unsaturated, ama-carbohydrate ayinkimbinkimbi, njalonjalo. Kodwa-ke, noma iyiphi i-cocktail yezinto ezidingekayo ayifanele umzimba, zonke kufanele zibe kumakhemikhali emvelo emvelo. Njengamanje, imikhiqizo yokudla iya ngokuya igcwele imishwana mayelana nokuqukethwe kwalezi zakhi, mayelana nobuchwepheshe bamuva obuvumela ukuthi ungalahlekelwa izici ezibalulekile ekubunjweni kokudla.

Ngakolunye uhlangothi lwenkinga udaba lokugcwala ngokweqile kwezakhi ezidingekayo zokudla kwethu. Le nkinga inzima kakhulu odabeni lokudla kwezingane, ukondleka kwabantu abane-immunodeficiency, noma abesifazane abakhulelwe. Ukufakwa esikhundleni sokwenziwa kwezinto eziphilayo eziphilayo noma izingxube azilethi imiphumela edingekayo. Izithasiselo zamakhemikhali zicebisa abakhiqizi, kepha abathengi bangaletha izinkinga ezintsha, hhayi njalo, ezibucayi kakhulu kubathengi, ngoba kuphela ngokusetshenziswa kwamavithamini emvelo nama-microelements, ukweqisa ngokweqile akunakwenzeka. Phela, umzimba uzithathela wona kanye njengoba ubona kudingekile.

Ukwakha imikhiqizo ethuthukisiwe yekhwalithi ephezulu, umshini wobuchwepheshe obuphezulu, futhi ngenxa yalokho, imishini ebizayo, izinto ezisetshenziswayo ezinobungani nemvelo nezingaguqulwanga zofuzo ziyadingeka. Ababaningi abakhiqizi bokudla abakwazi ukukhokhela le khwalithi yokukhiqiza. Yingakho, akuvamile ukuthi imikhiqizo icetshiswe ngezinto ezisezingeni eliphansi, noma ukufakwa kwayo okungalungile ekubunjweni kokudla.

Ithemba lisasele ngemikhiqizo engenisiwe evela kwamanye amazwe. Abalandeli bohlelo oluchazwe ngenhla baphikisa ngokuthi ukudla okusebenzayo kufanele kube okungenani u-30% wokudla okusetshenziswa ngosuku. Lokhu kusho izindleko ezinkulu kanye nezingozi ezihlobene nokutholwa kokudla okusebenzayo kwekhwalithi ephansi.

Ukutadisha ukupakishwa, kufanelekile ukunaka ngokucophelela ukwakheka, impilo yeshalofu, izimo zokugcina, ukuba khona kwezitifiketi zombuso zokuvumelana komkhiqizo. Kubalulekile ukunamathela emiyalweni yokusetshenziswa komkhiqizo.

Funda futhi ngezinye izinhlelo zamandla:

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