Irayisi elimhlophe noma irayisi elinsundu, ama-alimondi noma ama-walnuts, ibhotela noma uwoyela wesesame, kunezingqinamba eziningi zokudla. Ukukhethwa okulungile, okusekelwe olwazini, ukuqonda ukwakheka kwesitsha namafutha esiwasebenzisayo, ngeke kusisize ukuthi singaqapheli isisindo kuphela, kodwa futhi sigweme izifo eziningi. Izazi zokudla okunomsoco nodokotela basikhanyisela ngemibuzo evame ukubuzwa.
Ama-alimondi noma ama-walnuts?
Umcwaningi uJoe Vinson, PhD, e-University of Scranton, ePennsylvania, ephepheni le-American Chemical Society, eCalifornia, uyabhala: “Amantongomane angcono kunama-alimondi, amapekani, ama-pistachio namanye amantongomane. Idlanzana lama-walnuts liqukethe ama-antioxidants amaningi ngokuphindwe kabili kunanoma yiliphi elinye amantongomane avame ukudliwa.”
Kubantu abakhathazekile ngokuthi ukudla amafutha amaningi nama-calories kuzobenza bakhuluphale, u-Vinson uchaza ukuthi amantongomane aqukethe amafutha anempilo e-polyunsaturated kanye ne-monounsaturated, hhayi amafutha agcwele i-vascular-clogging. Mayelana nama-calories, amantongomane akugcwalisa ngokushesha okukhulu, okukuvimbela ukuthi ungadli kakhulu.
Abacwaningi bathole ukuthi amantongomane angenasawoti, aluhlaza, noma athosiwe anenzuzo ekulawuleni amazinga kashukela egazini kanye ne-lipid futhi angasetshenziselwa isifo sikashukela ngaphandle kokuzuza isisindo.
Kodwa ngisho nodokotela ngezinye izikhathi abavumelani ngokuthi yiliphi nati elingcono kakhulu. Ukulinganisa ama-alimondi njengamantongomane anempilo kunawo wonke uma kuqhathaniswa namanye ngenxa yokuthi aqukethe ama-MUFA (ama-monounsaturated fatty acids), uDkt. Bhuvaneshwari Shankar, isazi esiyinhloko sokudla okunomsoco futhi oyisekela likamongameli (Dietetics) we-Apollo Hospitals Group, uthi: “Ama-alimondi awusizo enhliziyweni futhi alungele abantu ababuka isisindo kanye nabanesifo sikashukela.” Kune-caveat eyodwa kuphela: akufanele udle ama-alimondi angaphezu kwamane noma amahlanu ngosuku, ngoba aphakeme kakhulu ngamakholori.
Ibhotela noma amafutha omnqumo?
Okubalulekile ukuthi sipheka ngani. Nakuba kungenzeka ukupheka ngaphandle kwamafutha, abantu bayaqhubeka besebenzisa amafutha ukuze bangalahlekelwa ukunambitheka. Ngakho yimaphi amafutha angcono kakhulu?
UDkt. Namita Nadar, Isazi Esiyinhloko Sokudla Okunempilo, eSibhedlela SaseFortis, eNoida, uthi: “Kudingeka sidle amafutha anempilo anele, ngakho kudingeka siqaphele ukuthi yimaphi amafutha esiwadlayo. Amafutha (ngaphandle kukakhukhunathi nesundu) anempilo kakhulu kunamafutha ezilwane (ibhotela noma i-ghee) mayelana nempilo yenhliziyo nengqondo.
Amafutha ezilwane aphakeme kakhulu emafutheni agcwele, ahlotshaniswa namazinga aphezulu e-low-density lipoprotein, i-cholesterol, uhlobo lwesifo sikashukela sohlobo 2, nesifo senhliziyo.
Wonke amafutha aqukethe amanani ahlukene amafutha agcwele, amafutha e-monounsaturated, amafutha e-polyunsaturated. Iningi lethu lithola ama-omega-6 fatty acids amaningi futhi awenele ama-omega-3 fatty acids. Kufanele sikhulise ukudla kwethu amafutha e-monounsaturated sisebenzisa uwoyela we-olive namafutha e-canola, kuyilapho sinciphisa ukudla kwethu amafutha ommbila, ubhontshisi wesoya kanye namafutha e-safflower, agcwele i-omega-6 fatty acids.”
UDkt. Bhuvaneshwari uthi: “Ingxube yamafutha amabili, njengamafutha kabhekilanga namafutha elayisi, inenhlanganisela enhle kakhulu yama-fatty acid. Umkhuba wakudala wokusebenzisa amafutha kasesame nawo muhle, kodwa umuntu omdala akufanele adle izipuni ezingaphezu kwezine noma ezinhlanu ngosuku.”
Ijamu noma ujamu we-citrus?
Ama-preserves kanye nojamu athandwa kakhulu ngesidlo sasekuseni futhi ngezinye izikhathi izingane zidla kakhulu. Sithini isinqumo ngale mikhiqizo?
UDkt. Namita uthi: “Kokubili ujamu nojamu kwenziwa ngezithelo eziphelele (ngezinye izikhathi ujamu wenziwa ngemifino), ushukela namanzi, kodwa ujamu we-citrus unamakhasi e-citrus. Inoshukela omncane kanye ne-fiber yokudla, ngakho-ke ujamu we-citrus unempilo kunojamu. Inovithamini C omningi kanye ne-iron, ngakho ayikubi kangako ekudleni kwakho kunojamu.”
NgokukaDkt. Bhuvaneshwari, kokubili ujamu nojamu kunoshukela owanele okungafanele abantu abanesifo sikashukela bakudle. “Labo ababuka isisindo sabo kufanele bawadle ngokucophelela, beqaphe ama-calories,” uyanezela.
Isoya noma inyama?
Manje yini ewusizo kulabo abadla inyama ukwazi. Amaprotheni e-soy aqhathaniswa kanjani nenyama ebomvu? Nakuba ama-vegans, abadla inyama, kanye nezazi zokudla okunomsoco bephikisana ngaso sonke isikhathi, i-Harvard Public Health Institute ithi kokubili amaprotheni e-soya nenyama anobuhle nobubi, futhi lawo maprotheni ezilwane nezitshalo cishe anomphumela ofanayo emzimbeni.
Ngokuvuna isoya ukuthi iqukethe ama-amino acid abalulekile, akuvumela ukuthi ushintshe inyama futhi unciphise ingozi yesifo senhliziyo namazinga e-cholesterol. Ngokuqondene nenyama, ngenxa ye-hemoglobin equkethwe kuyo, insimbi idonswa kalula, lokhu kunomthelela ekwakhekeni kwezicubu zomzimba.
Nokho, kukhona okungalungile: isoya ingalimaza indlala yegilo, ivimbele ukumuncwa kwamaminerali futhi iphazamise ukumuncwa kwamaprotheni. Inyama ebomvu yona ingaholela esifweni senhliziyo, amazinga e-calcium aphansi, futhi ibangele ukungahambi kahle kwezinso. Ukuze uthole ama-amino acid owadingayo, izindlela ezingcono kakhulu zenyama yizinhlanzi nezinkukhu. Futhi, ukunciphisa ukusetshenziswa kwenyama kuzosiza ukugwema ukusetshenziswa ngokweqile kwamafutha agcwele. Into esemqoka ukulinganisela.
Irayisi elimhlophe noma elinsundu?
Ngokuqondene nomkhiqizo oyinhloko: hlobo luni lwerayisi olukhona - olumhlophe noma olunsundu? Nakuba irayisi elimhlophe liwina ngaphandle, ngokwempilo, irayisi elinsundu lingumnqobi ocacile. “Abanesifo sikashukela kufanele baziqhelelanise nelayisi elimhlophe. Ilayisi elinsundu line-fiber eningi ngoba kukhishwa ikhoba kuphela kusale i-bran, kuyilapho irayisi elimhlophe lipholishwa bese kususwa ubran,” kusho uDkt. Namita. I-fiber ikwenza uzizwe ugcwele futhi ikusiza ukuthi ugweme ukudla ngokweqile.
Ijusi: isha noma isebhokisini?
Ehlobo sonke sincika kumajusi. Yimaphi amajusi angcono: asanda kukhanywa noma aphuma ebhokisini? UDkt. Namita uthi: “Ijusi entsha, ekhanywa ezithelweni nemifino futhi idliwe ngokushesha, inothile ngama-enzyme aphilayo, i-chlorophyll namanzi aphilayo, agcwalisa ngokushesha amangqamuzana negazi ngamanzi nomoya-mpilo.
Ngokuphambene nalokho, ama-juice asebhodleleni alahlekelwa iningi lama-enzyme, inani lokudla okunomsoco wezithelo lehla kakhulu, futhi imibala eyengeziwe kanye noshukela ocolile akunempilo kakhulu. Amajusi emifino emifino nemifino enamahlamvu eluhlaza aphephile ngoba awanawo ushukela wezithelo.”
Nakuba amanye amajusi athengwa ezitolo engenawo ushukela, uDkt. Bhuvaneshwari uyeluleka, “Ijusi entsha ingcono kune-boxed juice ngoba lena ayinawo umcu. Uma ufuna ijusi, khetha ijusi ene-pulp, hhayi ehlungiwe."