Isimo sengqondo sezazi zokudla okunomsoco ngokudla imifino sesiqalile ukushintsha, ikakhulukazi emazweni aseNtshonalanga. Futhi uma imifino yangaphambili ngokuvamile iba "ucingo lwenhliziyo", manje abantu abaningi bayenqaba inyama, benethemba lokuthuthukisa impilo yabo. Ukuhlola emashumini eminyaka amuva nje kuye kwabonisa ukuthi ukugcwala ngokweqile komzimba ngamaprotheni ezilwane, ama-calories, namafutha agcwele kwandisa ingozi yezifo eziningi.
Abadla imifino ngokuvamile baba ngenxa yezizathu zokuziphatha, zokuziphatha noma zenkolo - kungakhathaliseki ukuthi umbono wodokotela noma ophambene nawo. Ngakho, lapho uBernard Shaw egula ngolunye usuku, odokotela bamxwayisa ngokuthi wayengeke alulame uma engaqali ukudla inyama ngokushesha. Aphendule ngalo ngamazwi aduma athi: “Nganikezwa impilo ngombandela wokuthi ngidle isiteki. Kodwa ukufa kungcono kunokudla abantu” (waphila waze waba neminyaka engama-94).
Kodwa-ke, ukwenqatshwa kwenyama, ikakhulukazi uma kuhambisana nokwenqatshwa kwamaqanda nobisi, nakanjani kwenza igebe elibalulekile ekudleni. Ukuze uhlale uphelele futhi wanele, awudingi nje ukufaka inyama esikhundleni ngenani elilinganayo lokudla kwezitshalo, kodwa uphinde ucabangele ukudla kwakho konke.
AMAphrotheni KANYE NE-CARCINOGENES
Omunye walabo ababengabaza ukunemba kwe-postulate mayelana nokuba usizo nesidingo samaprotheni ezilwane kwakunguDkt. T. Colin Campbell, owathweswa iziqu e-University of Georgia (USA). Ngokushesha ngemva kokuthweswa iziqu, usosayensi osemusha waqokwa njengomxhumanisi wezobuchwepheshe wephrojekthi yaseMelika yokuthuthukisa ukondleka kwezingane ePhilippines.
EPhilippines, uDkt. Campbell kwadingeka ahlole izizathu zezibalo eziphezulu ngokungavamile zomdlavuza wesibindi phakathi kwezingane zendawo. Ngaleso sikhathi, iningi lozakwabo lalikholelwa ukuthi le nkinga, njengezinye izinkinga eziningi zempilo phakathi kwabantu basePhilippines, yayibangelwa ukuntuleka kwamaprotheni ekudleni kwabo. Nokho, uCampbell wadonsela ukunakekela eqinisweni eliyinqaba: izingane eziphuma emindenini ecebile ezingazange zibhekane nokuntuleka kokudla okunamaprotheni ngokuvamile zazigula kakhulu ziphethwe umdlavuza wesibindi. Ngokushesha wasikisela ukuthi imbangela eyinhloko yalesi sifo i-aflatoxin, ekhiqizwa isikhunta esimila kumantongomane futhi esinamandla okwenza umdlavuza. Lobu buthi bungene emzimbeni wezingane kanye nebhotela lamantongomane, njengoba osozimboni basePhilippines basebenzisa amantongomane asezingeni eliphansi, akhuntile ukuze kukhiqizwe uwoyela, owawungasakwazi ukudayiswa.
Nokho, kungani imikhaya ecebile yayigula kaningi? UCampbell wanquma ukuthatha ngokungathi sína ubudlelwano phakathi komsoco kanye nokuthuthukiswa kwezimila. Ebuyela e-US, waqala ucwaningo olwaluzohlala cishe amashumi amathathu eminyaka. Imiphumela yabo yabonisa ukuthi okuqukethwe kwamaprotheni aphezulu ekudleni kwasheshisa ukuthuthukiswa kwezimila ezazisesigabeni sokuqala sokukhula. Usosayensi wadonsela ukunakekela eqinisweni lokuthi ikakhulukazi amaprotheni ezilwane ayenomphumela onjalo, phakathi kwawo ubisi lweprotein casein. Ngokuphambene, amaprotheni amaningi ezitshalo, afana nokolweni namaprotheni e-soy, awazange abe nomthelela ocacile ekukhuleni kwesimila.
Kungenzeka yini ukuthi ukudla kwezilwane kunezindawo ezikhethekile ezifaka isandla ekwakhiweni kwezimila? Futhi ingabe abantu abadla inyama kakhulu baba nomdlavuza kaningi? Ucwaningo oluyingqayizivele lwe-epidemiological lusize ukuhlola lo mbono.
IZIFUNDO ZASECHINA
Ngawo-1970, uNdunankulu waseShayina uZhou Enlai kwatholakala ukuthi unomdlavuza. Ngaleso sikhathi lesi sifo sase sifinyelele esigabeni esibulalayo salesi sifo, nokho wayala ukuba kwenziwe ucwaningo ezweni lonke ukuze kutholakale ukuthi bangaki abantu eChina abafa minyaka yonke bebulawa izinhlobo ezahlukene zomdlavuza, futhi ngokunokwenzeka benze izindlela zokuvimbela lesi sifo.
Umphumela walo msebenzi kwaba imephu enemininingwane yezinga lokufa kwabantu abavela ezinhlotsheni ezihlukene eziyi-12 zomdlavuza ezifundeni ezingama-2400 phakathi kwabantu abayizigidi ezingama-880 ngeminyaka ka-1973-1975. Kuvele ukuthi izinga lokufa kwezinhlobo ezahlukene zomdlavuza ezindaweni ezahlukene zaseChina linobubanzi obubanzi kakhulu. Ngokwesibonelo, kwezinye izindawo, izinga lokufa kwabantu ngenxa yomdlavuza wamaphaphu lalingabantu abangu-3 kwabayikhulu ngonyaka, kanti kwezinye kwakungabantu abangama-100. Ngomdlavuza webele, 59 kwezinye izindawo futhi 0 kwezinye. Isibalo sabantu abashona kuzo zonke izinhlobo zomdlavuza sisuka kubantu abangama-20 saya kubantu abayi-70 kwabayinkulungwane eziyi-1212 ngonyaka. Ngaphezu kwalokho, kwaba sobala ukuthi zonke izinhlobo zomdlavuza ezitholakele zikhethe cishe izindawo ezifanayo.
Ngawo-1980, iNyuvesi yaseCornell kaProfesa Campbell yavakashelwa uDkt. Chen Jun Shi, isekela lomqondisi we-Institute of Nutrition and Food Hygiene ye-Chinese Academy of Preventive Medicine. Kwaqanjwa iphrojekthi, lapho abacwaningi abavela eNgilandi, eCanada naseFrance bajoyina khona. Umqondo wawuwukuhlonza ubudlelwano phakathi kwamaphethini okudla namazinga omdlavuza, nokuqhathanisa le datha naleyo etholwe ngeminyaka yawo-1970.
Ngaleso sikhathi, kwase kusungulwe kakade ukuthi ukudla kwaseNtshonalanga okunamafutha amaningi kanye nenyama kanye ne-fiber ephansi yokudla kwakuhlotshaniswa kakhulu nesifo somdlavuza wekoloni nomdlavuza webele. Kuphinde kwaphawulwa ukuthi isibalo somdlavuza sanda ngokwanda kokubambelela ekudleni kwaseNtshonalanga.
Umphumela walokhu kuvakasha kwaba Umklamo omkhulu wase-China-Cornell-Oxford, manje owaziwa kangcono ngokuthi Ucwaningo lwase-China. Izifunda zokuphatha ezingama-65 ezisezifundeni ezihlukene zaseShayina zakhethwa njengezinto zokufunda. Ngemva kokufunda ngokuningiliziwe umsoco wabantu abangu-100 abakhethwe ngokungahleliwe esifundeni ngasinye, ososayensi bathole isithombe esiphelele sezici zokudla okunomsoco esifundeni ngasinye.
Kwavela ukuthi lapho inyama yayiyisivakashi esiyivelakancane etafuleni, izifo eziyingozi zazingavamile kakhulu. Ngaphezu kwalokho, izifo zenhliziyo nemithambo yegazi, isifo sikashukela, ukuwohloka komqondo ongasenani, kanye nephrolithiasis zazingavamile ezindaweni ezifanayo. Kodwa zonke lezi zifo emazweni aseNtshonalanga zazibhekwa njengomphumela ovamile nongenakugwemeka wokuguga. Okuvamile kangangokuthi akekho owake wacabanga ngokuthi zonke lezi zifo zingaba umphumela wokungondleki - izifo zokweqisa. Nokho, Ucwaningo lwaseShayina lwabonisa lokho kanye, ngoba ezindaweni lapho izinga lokudliwa kwenyama labantu landa khona, izinga le<em>cholesterol egazini ngokushesha laqala ukwanda, futhi ngenxa yalokho kwaba nomdlavuza nezinye izifo ezingamahlalakhona.
KONKE KUHLE NGOKULINGANISELA
Khumbula ukuthi impahla yokwakha eyinhloko yezinto eziphilayo amaprotheni, futhi impahla yokwakha eyinhloko yama-amino acid. Amaprotheni angena emzimbeni ngokudla aqale ahlakazwe abe ama-amino acid, bese kuthi amaprotheni adingekayo ahlanganiswe kulawa ma-amino acid. Sekukonke, ama-amino acid angama-20 ahilelekile ekuhlanganisweni kwamaprotheni, okungama-12 awo angakhiwa kabusha uma kunesidingo kusuka ku-carbon, i-nitrogen, i-oxygen, i-phosphorus, njll. Ama-amino acid ayi-8 kuphela awakhiwe emzimbeni womuntu futhi kufanele anikezwe ukudla. . Yingakho zibizwa ngokuthi zibalulekile.
Yonke imikhiqizo yezilwane inothile ngamaprotheni, aqukethe isethi ephelele yama-amino acid angama-20. Ngokungafani namaprotheni ezilwane, amaprotheni ezitshalo awavamile ukuqukatha wonke ama-amino acid ngesikhathi esisodwa, futhi inani eliphelele lamaprotheni ezitshalweni lincane kunezicubu zezilwane.
Kuze kube muva nje, bekukholelwa ukuthi amaprotheni amaningi, angcono. Kodwa-ke, manje sekuyaziwa ukuthi inqubo ye-protein metabolism ihambisana nokukhiqizwa okwandisiwe kwama-radicals mahhala kanye nokwakheka kwezinhlanganisela ezinobuthi ze-nitrogen, ezidlala indima enkulu ekuthuthukiseni izifo ezingapheli.
UMEHLUKO WAMAFUTHA
Amafutha ezitshalo nezilwane ahluke kakhulu ngezakhiwo. Amafutha ezilwane aminyene, a-viscous futhi aphikisayo, ngaphandle kwamafutha ezinhlanzi, kuyilapho izitshalo, ngokuphambene nalokho, zivame ukuqukatha amafutha angama-liquid. Lo mehluko wangaphandle uchazwa umehluko ekwakhekeni kwamakhemikhali amafutha emifino nezilwane. Ama-acids agcwele amafutha agcwele emafutheni ezilwane, kuyilapho ama-unsaturated fatty acids egcwele emafutheni emifino.
Wonke agcwele (ngaphandle kwamabhondi aphindwe kabili) kanye ne-monounsaturated (enebhondi eyodwa ephindwe kabili) amafutha acid angahlanganiswa emzimbeni womuntu. Kodwa i-polyunsaturated fatty acids, enezibopho ezimbili noma ngaphezulu, ibalulekile futhi ingena emzimbeni kuphela ngokudla, idlala indima ebaluleke kakhulu. Ikakhulukazi, ziyadingeka ekwakhiweni kolwelwesi lwamangqamuzana, futhi zisebenza njengempahla yokuhlanganiswa kwe-prostaglandin - izinto ezisebenza ngokomzimba. Ngokushoda kwabo, ukuphazamiseka kwe-lipid metabolism kuyathuthuka, i-metabolism yeselula iba buthaka, nezinye izinkinga ze-metabolic ziyavela.
MAYELANA NEZINZUZO ZOKUFANELEKILE
Ukudla kwezitshalo kuqukethe inani elikhulu lama-carbohydrate ayinkimbinkimbi - i-fibre yokudla, noma i-fiber plant. Lezi zihlanganisa, isibonelo, i-cellulose, i-dextrins, i-lignin, i-pectin. Ezinye izinhlobo ze-fiber yokudla azigaywe nhlobo, kanti ezinye zibiliswa kancane yi-microflora yamathumbu. I-fiber yokudla iyadingeka ukuze umzimba womuntu usebenze ngokujwayelekile kwamathumbu, ukuvimbela into enjalo engathandeki njengokuqunjelwa. Ngaphezu kwalokho, badlala indima ebalulekile ekubopheni izinto ezihlukahlukene eziyingozi futhi bazisuse emzimbeni. Njengoba zingaphansi kwe-enzymatic futhi, ngokwezinga elikhulu, ukucutshungulwa kwe-microbiological emathunjini, lezi zinto zisebenza njenge-substrate yezakhi ze-microflora yazo yamathumbu.
IKHEMASI ELILUHLAZA LOKUDLA
Izitshalo, okuhlanganisa ukudla, zihlanganisa futhi ziqongelela inani elikhulu lezinto eziphilayo ezisebenzayo zesakhiwo esihlukile, ezibamba iqhaza ezinqubweni ezibalulekile zomzimba womuntu futhi zenze imisebenzi ehlukahlukene kuwo. Lezi, okokuqala, amaprotheni, amafutha, ama-carbohydrate, kanye namavithamini, ama-flavonoid nezinye izinto ze-polyphenolic, amafutha abalulekile, ama-organic compounds we-macro- kanye nama-microelements, njll. Zonke lezi zinto zemvelo, kuye ngokuthi indlela yokusetshenziswa kanye nobuningi. , ukuqinisekisa ukusebenza okuvamile komzimba futhi, uma kunesidingo, kube nomphumela owodwa noma omunye wokwelapha. Iqembu elikhulu lezinhlanganisela zezitshalo zemvelo ezingatholakali ezicutshini zezilwane zinamandla okunciphisa ukuthuthukiswa kwezimila ezinomdlavuza, i-cholesterol ephansi futhi ivimbele ukuthuthukiswa kwezifo zenhliziyo, futhi ikhuthaze izakhiwo zokuzivikela zomzimba. Isibonelo, lokhu kungaba i-carrot kanye ne-sea buckthorn carotenoids, i-tomato lycopene, amavithamini C no-P aqukethwe izithelo nemifino, i-catechin yetiye elimnyama neluhlaza kanye nama-polyphenols anomphumela omuhle ekunwebekani kwemithambo, amafutha abalulekile wezinongo ezihlukahlukene ezivezwayo. umphumela we-antimicrobial, njll.
KUNGENZEKA UKUPHILA NGAPHANDLE KWENYAMA
Njengoba ubona, izinto eziningi ezibalulekile zingatholakala kuphela ezitshalweni, ngoba izilwane azizihlanganisi. Nokho, zikhona izinto ezitholakala kalula ekudleni kwezilwane. Lokhu kuhlanganisa ama-amino acid athile kanye namavithamini A, D3 no-B12. Kodwa ngisho nalezi zinto, ngaphandle kwe-vitamin B12, zingatholakala ezitshalweni - kuncike ekuhleleni ukudla okufanele.
Ukuvimbela umzimba ekuhluphekeni ngenxa yokuntuleka kwevithamini A, imifino idinga ukudla imifino ewolintshi nebomvu, ngoba umbala wabo unqunywa ikakhulukazi izandulela ze-vitamin A - carotenoids.
Akunzima kakhulu ukuxazulula inkinga ye-vitamin D. Izandulela ze-Vitamin D azitholakali kuphela ekudleni kwezilwane, kodwa futhi imvubelo yokubhaka kanye ne-brewer's. Uma sezisemzimbeni womuntu, ziguqulwa zibe yi-vitamin D3 ngokuhlanganiswa kwe-photochemical esikhumbeni ngaphansi kwesenzo sokukhanya kwelanga ngosizo lwe-photochemical synthesis.
Sekuyisikhathi eside kunenkolelo yokuthi abantu abadla imifino bazoba ne-anemia yokuntuleka kwe-iron, njengoba izitshalo zingenalo uhlobo olumuncwa kalula lwensimbi, i-heme iron. Kodwa-ke, manje kunobufakazi obubonisa ukuthi lapho ushintshela ekudleni okusekelwe ezitshalweni kuphela, umzimba uzivumelanisa nomthombo omusha wensimbi futhi uqala ukumunca i-non-heme iron cishe kanye ne-heme iron. Isikhathi sokuzijwayeza sithatha cishe amasonto amane. Indima ebalulekile idlalwa yiqiniso lokuthi ekudleni kwemifino, insimbi ingena emzimbeni kanye ne-vitamin C kanye ne-carotenoids, eyenza ngcono ukumuncwa kwensimbi. Izidingo ze-iron zihlangatshezwa kangcono ngokudla okucebile okusanhlamvu, amantongomane, isinkwa se-wholemeal kanye nezitsha ze-oatmeal, izithelo ezintsha nezomisiwe (amakhiwane, amabhilikosi omisiwe, ama-prunes, ama-blackcurrants, ama-apula, njll.), kanye nemifino emnyama-eluhlaza namaqabunga (isipinashi; amakhambi, zucchini).
Ukudla okufanayo nakho kunomthelela ekujwayelekile kwamazinga e-zinc.
Nakuba ubisi lubhekwa njengomthombo obaluleke kakhulu we-calcium, kulawo mazwe lapho kuyisiko ukuphuza ubisi oluningi lapho izinga le-osteoporosis (i-senile thinning yamathambo eholela ekuqhekekeni) liphakeme kakhulu. Lokhu futhi kufakazela ukuthi noma yikuphi ukweqisa ekudleni kuholela enkingeni. Imithombo ye-calcium yezilwane ezifuywayo imifino enamahlamvu aluhlaza (njengesipinashi), imidumba, iklabishi, ama-radishes, nama-alimondi.
Inkinga enkulu i-vitamin B12. Abantu kanye nezilwane ezidla inyama ngokuvamile bazinikeza uvithamini B12 ngokudla ukudla okuvela ezilwaneni. Ku-herbivores, ihlanganiswa yi-microflora yamathumbu. Ngaphezu kwalokho, le vithamini ihlanganiswa amagciwane ahlala emhlabathini. Abadla imifino abaqinile abahlala emazweni aphucuzekile, lapho imifino iphelela etafuleni ngemva kokuwashwa kahle, belulekwa izazi zokudla okunomsoco ukuthi bathathe izithako ze-vitamin B12. Okuyingozi kakhulu ukuntuleka kwevithamini B12 ebuntwaneni, njengoba kuholela ekukhubazekeni kwengqondo, izinkinga ngethoni yemisipha nombono, kanye ne-hematopoiesis ekhubazekile.
Futhi kuthiwani ngama-amino acid abalulekile, lawo, njengoba abaningi bewakhumbula esikoleni, awatholakali ezitshalweni? Eqinisweni, zikhona nasezitshalweni, azivamile ukuba khona zonke ndawonye. Ukuze uthole wonke ama-amino acid owadingayo, kufanele udle izinhlobonhlobo zokudla okusekelwe ezitshalweni, okuhlanganisa imidumba nezinhlamvu eziphelele (amalentile, i-oatmeal, irayisi elinsundu, njll.). Isethi ephelele yama-amino acid itholakala ku-buckwheat.
IPHIRAMIDI YOMTHETHO
Njengamanje, i-American Dietetic Association (ADA) kanye ne-Canadian Dietitians basekela ngazwilinye ukudla kwemifino, bekholelwa ukuthi ukudla okulungiselelwe kahle okusekelwe ezitshalweni kunikeza umuntu zonke izingxenye ezidingekayo futhi kusiza ukuvimbela inani lezifo ezingapheli. Ngaphezu kwalokho, ngokusho kwezazi zokudla zaseMelika, ukudla okunjalo kuyasiza kuwo wonke umuntu, kunoma yisiphi isimo somzimba, kuhlanganise nokukhulelwa nokuncelisa, nanoma yisiphi isikhathi, kuhlanganise nezingane. Kulokhu, sisho ukudla kwemifino okuphelele futhi okuhlanganiswe kahle, okungabandakanyi ukwenzeka kwanoma yiluphi uhlobo lokuntuleka. Ukuze kube lula, izazi zokudla zaseMelika zinikeza izincomo zokukhetha ukudla ngendlela yephiramidi (bheka umfanekiso).
Isisekelo sephiramidi sakhiwe ngemikhiqizo yokusanhlamvu (isinkwa esiphelele sokusanhlamvu, i-oatmeal, i-buckwheat, irayisi elinsundu). Lokhu kudla kufanele kudliwe ngesikhathi sasekuseni, emini nakusihlwa. Aqukethe ama-carbohydrate, amaprotheni, amavithamini B, amaminerali, kanye ne-fiber yokudla.
Lokhu kulandelwa ukudla okunothe ngamaprotheni (indumba, amantongomane). Amantongomane (ikakhulukazi ama-walnuts) angumthombo wamafutha abalulekile. Imifino enothile nge-iron ne-zinc.
Ngenhla kunemifino. Imifino eluhlaza kanye namaqabunga anothe nge-iron ne-calcium, ophuzi nobomvu yimithombo ye-carotenoids.
Izithelo ziza ngemva kwemifino. Iphiramidi ikhombisa inani elincane elidingekayo lezithelo, futhi ayibeki umkhawulo wabo. Phezulu kunamafutha emifino anothe ngamafutha abalulekile. Isibonelelo sansuku zonke: isipuni esisodwa kuya ezimbili, lokhu kucabangela amafutha ayesetshenziselwa ukupheka nokugqoka amasaladi.
Njenganoma yiluphi uhlelo lokudla olumaphakathi, iphiramidi yemifino inezihibe zayo. Ngakho-ke, akacabangi ukuthi ekugugeni izidingo zokwakha zomzimba ziba nesizotha kakhulu futhi akusadingeki ukudla amaprotheni amaningi. Ngokuphambene nalokho, ekudleni kwezingane kanye nentsha, kanye nabantu abasebenza ngokomzimba, kufanele kube namaprotheni amaningi ekudleni.
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Ucwaningo emashumini eminyaka amuva lubonise ukuthi ukweqisa kwamaprotheni ezilwane ekudleni komuntu kubangela izifo eziningi ezingapheli. Ngakho-ke, nakuba, yiqiniso, akunakwenzeka ukuphila ngaphandle kwamaprotheni nhlobo, akufanele ugcwalise umzimba wakho ngawo futhi. Ngalo mqondo, ukudla kwemifino kunenzuzo ngaphezu kokudla okuxubile, njengoba izitshalo ziqukethe amaprotheni amancane futhi akugxili kakhulu kuzo kunezicubu zezilwane.
Ngaphezu kokunciphisa amaprotheni, ukudla kwemifino kunezinye izinzuzo. Manje abantu abaningi bachitha imali ekuthengeni zonke izinhlobo zezithako zokudla okunomsoco eziqukethe ama-acids abalulekile, i-fiber yokudla, ama-antioxidants nezinye izinto zezitshalo ezikhangiswa kabanzi ezisebenza ngebhayoloji, bakhohlwe ngokuphelele ukuthi cishe zonke lezi zinto, kodwa ngentengo ephakathi, zingatholwa ngu. ukushintshela ekudleni okunezithelo, amajikijolo, imifino, okusanhlamvu kanye nemifino.
Kodwa-ke, kufanele kukhunjulwe ukuthi noma yikuphi ukudla, okuhlanganisa imifino, kufanele kuhluke futhi kulinganiswe kahle. Kuphela kulokhu kuzozuzisa umzimba, futhi ungawulimazi.