Okuqukethwe
Ukudla kwakho makube ngumuthi wakho ophelele,
futhi umuthi wakho uzoba ngukudla kwakho.
AmaHippocrates
Namuhla, nsuku zonke umuntu kufanele abhekane nezici eziningi ezingathandeki ezithinta kabi impilo yakhe. Indawo engcolile yama-megacities, isigqi sokuphila esimatasa kanye nezimo ezingezinhle ngaso sonke isikhathi zokudla okufika ngesikhathi kuphoqa izakhamuzi zakhona ukuba zithole ukucindezeleka okuqhubekayo, okungenazo izinzuzo zomsebenzi ogcwele nokhiqizayo womzimba womuntu. Futhi ngenxa yalokho, izifo eziningi ezihambisana nokudla okungalungile nokungafiki isikhathi ziholela abantu ekuqedeni ngokomzimba futhi, ngenxa yalokho, ukukhathala kwengqondo. Lapho umuntu eqala ukuba nezinkinga zempilo, yonke intokozo yokuphila kwakhe, egcwele imibala egqamile yokuphila, enjengomakaraveli obabazekayo ogcwele ingcebo engachazeki, iphuka phezu kwezixhobo ezingaphansi kwamanzi ezingaphawulwa muntu ebalazweni lolwandle. Kodwa lena inkinga hhayi kuphela izakhamuzi megacities. Izakhamizi zakwamanye amadolobha namadolobhana nazo zingenwa yizinhlobo ezahlukene zezifo, ngenxa yezinye izizathu eziningi. Kodwa bonke abantu bahlanganiswe isifiso esisodwa sokuba nempilo enhle. Futhi into yokuqala okudingeka yenziwe ukuthuthukisa isimo somzimba wakho ukusondela ekukhethweni kwemikhiqizo yokudla yemvelo yemvelo nomthwalo wemfanelo ophelele kuwe.
Imvelo yemvelaphi
Okubaluleke kakhulu ekudleni okunengqondo ukusetshenziswa kwemikhiqizo esekwe ezitshalweni enamaprotheni, amafutha kanye namavithamini. Ukusebenza kwale ndlela ethile yokuthuthukisa impilo nokuvimbela iqembu elikhulu lezifo kuye kwafakazelwa ngokugculisayo kokuhlangenwe nakho kwamazwe amaningi emhlabeni jikelele.
Lokhu kufaka phakathi uwoyela odliwayo wemifino ongachazwanga otholwe ngokucindezela okubandayo. Ziwusizo kakhulu ukwethula ekudleni kwakho kwansuku zonke.
Ngasikhathi sinye, azidingi ukudliwa ngamalitha: 1-2 tbsp. amafutha ngosuku (ekuseni esiswini esingenalutho nasebusuku ngaphambi kokulala) angenza izimangaliso zangempela! Qaphela ukuthi uwoyela ngamunye wemifino unomphumela wawo ohlukile emzimbeni womuntu. Azisizi nje kuphela, kepha futhi zinambitheka kakhulu futhi zinambitheka, futhi ukuzidla ngendlela yazo emsulwa noma njengengxenye yezitsha ezahlukahlukene ngokungangabazeki kuzokujabulisa kakhulu.
Uwoyela wemifino odliwayo wemvelo uyinqolobane yangempela yamavithamini, ama-polyunsaturated fatty acids nama-micro-kanye nama-macronutrients awusizo emzimbeni womuntu, ngakho-ke inani lawo lokudla okunempilo liphakeme kakhulu.
Njengomphumela wocwaningo lwesayensi, kukhonjisiwe ukuthi indima enkulu kangakanani edlalwa yi-polyunsaturated fatty acids empilweni yomuntu. Ukuba yizinto ezisebenza ngomzimba, zithatha ingxenye esebenzayo ezinqubweni zemetaboliki, ziyizici zokukhula, zinomphumela olwa nokuqina komzimba, zibamba iqhaza ekuqinisekiseni imetabolism ejwayelekile yamafutha we-carbohydrate, elawula izinqubo ze-redox, ukwenza kube lula ukusebenza kwe-cholesterol metabolism, ukuqinisekisa ukusebenza kwesistimu yomzimba Izinga elilungile, iqhaza ngokugcwele ekuhlanganisweni kwamahomoni ahlukahlukene, kulondolozwa ubusha bethu, impilo nobuhle amashumi eminyaka. Igobolondo lanoma iyiphi iseli ngaphandle kwamafutha angenashukela ngeke lakheke.
Imiqondo emithathu ekwakhiweni kukawoyela wemifino
Ama-acids ama-Omega-9
I-Oleic acid inciphisa inani eliphelele le-cholesterol, ngenkathi inyusa izinga le-cholesterol "enhle", ikhuthaza ukukhiqizwa kwama-antioxidants. Kuvimbela isifo sokuqina kwemithambo yegazi, i-thrombosis, ukuguga. Uma ukwakheka kukawoyela wemifino kufaka i-oleic acid eningi, khona-ke ukucutshungulwa kwamafutha kuyasebenza (kusiza ukunciphisa isisindo), imisebenzi ebambezelayo ye-epidermis iyabuyiselwa, kukhona ukugcinwa okukhulu komswakama esikhunjeni. Amafutha angena kahle esikhunjeni futhi akhuthaza ngenkuthalo ukungena kwezinye izinto ezisebenzayo ku-stratum corneum waso.
Amafutha emifino aqukethe i-oleic acid eningi angenawo ama-oxidized amancane, noma emazingeni okushisa aphezulu ahlala ezinzile. Ngakho-ke, zingasetshenziselwa ukuthosa, ukupheka kanye nokuwafaka.
Ama-acids ama-Omega-6
Ziyingxenye yolwelwesi lweseli, zilawula izinga le-cholesterol ehlukene egazini. Phatha i-multiple sclerosis, isifo sikashukela, isifo samathambo, izifo zesikhumba, izifo zemizwa, ukuvikela imicu yezinzwa, ukubhekana ne-premenstrual syndrome, ugcine ubushelelezi nokuqina kwesikhumba, amandla wezipikili nezinwele. Ngokushoda kwabo emzimbeni, ukushintshaniswa kwamafutha ezicutshini kuyaphazamiseka (lapho-ke ngeke ukwazi ukunciphisa isisindo), umsebenzi ojwayelekile wezinhlayiya zamaseli. Futhi, umphumela wokuntuleka kwe-omega-6 yizifo zesibindi, i-dermatitis, i-atherosclerosis yemithambo yegazi, ingozi eyengeziwe yezifo zenhliziyo. Ukuhlanganiswa kwamanye amafutha angenashukela kuncike ebukhoneni be-linoleic acid. Uma ingekho lapho, khona-ke ukuhlanganiswa kwabo kuzoma. Kuyathakazelisa ukuthi ukusetshenziswa kwama-carbohydrate kwandisa isidingo somzimba sokudla okuqukethe amafutha angenashukela.
Ama-acids ama-Omega-3
Ama-Omega-3 abalulekile ekusebenzeni okujwayelekile kobuchopho nasekuthuthukisweni okugcwele kobuchopho ezinganeni. Ngosizo lwabo, kukhona ukungena kwamandla okudingekayo ukuze kudluliswe amasiginali asuka kuseli aye esitokisini. Ukugcina amandla akho okucabanga esezingeni elifanele futhi ukwazi ukugcina imininingwane kwimemori yakho futhi usebenzise inkumbulo yakho-konke lokhu akunakwenzeka ngaphandle kwe-alpha-linolenic acid. I-Omega-3 nayo inemisebenzi yokuvikela nokulwa nokuvuvukala. Bathuthukisa ukusebenza kwenhliziyo, amehlo, i-cholesterol ephansi, kuthinta impilo yamajoyinti. Ziyi-antioxidants enhle kakhulu, zithuthukisa isimo se-eczema, i-asthma, i-allergies, ukucindezeleka nokuphazamiseka kwemizwa, isifo sikashukela, ukungasebenzi kahle kwezingane, i-arthrosis. I-Omega-3 acid nayo ivimbela ukuthuthukiswa komdlavuza, kufaka phakathi umdlavuza webele.
I-Omega-3 ne-omega-6 zinokubuyela emuva okukodwa okubaluleke kakhulu - lapho amafutha efudunyezwa futhi esebenzisana nomoya, ukukhanya kwe-ultraviolet, ahlanganiswa ngokwenziwe. Ngakho-ke, uma ukwakheka kukawoyela wemifino kucebile ku-omega-3 naku-omega-6, awukwazi ukuwuthosa kulo oyili, kufanele kugcinwe endaweni emnyama, epholile esitsheni esivaliwe, esivikelwe i-UV.
Umzimba womuntu omdala ungakwazi ukuhlanganisa i-omega-9 uqobo, futhi i-omega-3 ne-omega-6 zingeza nokudla kuphela. Njengoba kungelula kakhulu ukulinganisela ukutholwa kwama-acid anamafutha abalulekile, isixazululo esihle kakhulu ukuhlukahluka. Ungami koyili owodwa, zama abanye!