Ingabe abanesifo sikashukela kufanele badle imifino?
Nakuba abacwaningi bephikisana ngokuthi isifo sikashukela singavinjelwa noma selapheke ngokulandela ukudla okukodwa noma okunye, kunososayensi nodokotela abancike esidingweni sokudla okusekelwe ezitshalweni. Sizobuyekeza kafushane ukuthi ukudla okuhlukile okunjengokudla okuluhlaza, i-veganism kanye ne-lacto-vegetarianism kunganciphisa kanjani ingozi yezifo futhi kuthuthukise impilo. Ungasabela kanjani uma uzwa ukuthi ungakwazi ukwehlisa isisindo kalula, wehlise ushukela wegazi kanye nomfutho wegazi, uvimbele isifo senhliziyo, futhi okubaluleke kakhulu, umise noma uvimbele isifo sikashukela? Kuzwakala kukuhle kakhulu ukuba yiqiniso, kodwa indikimba ekhulayo yocwaningo ibonisa ukuthi ukudla okusekelwe ezitshalweni kungasiza abanesifo sikashukela. Ithini idatha yocwaningo? Ucwaningo lwamasonto angamashumi ayisikhombisa nambili, olushicilelwe u-Neil Barnard, MD kanye nomongameli Wekomiti Lodokotela Lezokwelapha Eziziphendulela, lunikeza ubufakazi obuqand' ikhanda ngezinzuzo zokudla okusekelwe ezitshalweni kubantu abanesifo sikashukela. Abantu abanesifo sikashukela balandela ukudla kwe-vegan, okunamafutha aphansi noma okumaphakathi kwe-carbohydrate. Abameleli bawo womabili amaqembu balahlekelwa isisindo futhi banciphisa okuqukethwe kwe-cholesterol egazini. Ucwaningo lwezempilo lwamalungu eBandla lama-Seventh-day Adventist acela ku-100 alandela ukudla kwemifino luthole ukuthi abantu abadla imifino mancane kakhulu amathuba okuba babe nesifo sikashukela kunabantu abangadli imifino. "Uma abantu belandela ukudla okutshalwe kakhulu, kulapho begcina isisindo esinempilo futhi bavimbele isifo sikashukela," kusho uMichael J. Orlich, MD, uprofesa osizayo wemithi yokuvimbela e-Loma Linda University eCalifornia. U-Orlic ubambe iqhaza ocwaningweni. Ukugwema inyama ebomvu negayiwe kungasiza ekuvimbeleni isifo sikashukela sohlobo lwe-000 ngaphandle kokuthikameze isisindo somzimba. Ucwaningo olubili lwesikhathi eside olwenziwe yi-Harvard School of Public Health, olubandakanya abameli bezempilo ababalelwa ku-150 bamaphrofayili ahlukahlukene, lubonise ukuthi abantu abadla ingxenye eyengeziwe yenyama ebomvu nsuku zonke iminyaka emine bandisa ingozi yokuba nesifo sikashukela sohlobo lwe-000 ngo-50% . Ukuvinjelwa ekusetshenzisweni kwenyama ebomvu kunciphisa ingozi yokuthola lesi sifo. “Ucwaningo emva kocwaningo lukhombisa ukuthi kunokuxhumana okuqinile phakathi komsoco osekelwe ezitshalweni kanye nenani elikhulayo lezifo ezingelapheki: isifo sikashukela, isifo senhliziyo, isifo se-Alzheimer kanye nezinhlobo ezithile zomdlavuza,” kusho uSharon Palmer, isazi sokudla okunempilo nomlobi wencwadi ethi The Plant-Powered. Ukudla. . Njengomthetho, abanesifo sikashukela babhekana nezimo ezinjengokuvuvukala okungapheli kanye nokumelana ne-insulin. Zombili lezi zenzakalo, ezihlobene, zincishiswa ngokuphawulekayo lapho zishintshela ekudleni okusekelwe ezitshalweni. Ngaphezu kwalokho, ukuhlola kubonisa ukuthi abantu abadla imifino banempilo engcono ngoba bavame ukulandela eminye imikhuba enempilo: ababhemi, bamatasatasa, babukela i-TV kancane, futhi balala ngokwanele. I-Vegetarian Spectrum Ngokuvamile ungezwa abantu bethi, "Ngiyi-vegan." Abanye bazibiza ngemifino noma i-lacto-vegetarians. Wonke la magama abhekisela ezinhlobonhlobo zokudla okusekelwe ezitshalweni.
Ukudla okuluhlaza. Abasekeli bayo badla kuphela ukudla okungaphekwanga, okucutshungulwayo noma okushisiwe kuze kufike ezingeni lokushisa eliphezulu. Lokhu kudla kungadliwa kuhlungiwe, kuxutshwe, kufakwe ijusi, noma kusesimweni sakho semvelo. Lokhu kudla kuvame ukuqeda utshwala, i-caffeine, ushukela ocolisisiwe, namafutha amaningi namafutha. Ukudla kwe-Vegan. Imikhiqizo yezilwane efana nenyama, inhlanzi, inkukhu, ukudla kwasolwandle, amaqanda nemikhiqizo yobisi ayifakiwe. Inyama ithathelwa indawo ngenye imithombo yamaprotheni efana ne-tofu, ubhontshisi, amantongomane, amantongomane, ama-vegan burgers, njll. I-Lacto imifino ungafaki imikhiqizo yemvelaphi yezilwane, kodwa udle ubisi, ibhotela, i-cottage shizi noshizi.
Ngokuvamile, uma kuqhathaniswa nokudla kwe-lacto-vegetarian, ukudla kwe-vegan kuphumelela kakhulu ekuvimbeleni nasekwelapheni isifo sikashukela. Sikhuluma ngokudla okuvela kuzo noma yikuphi ukudla okuhlanjululwe ngaphandle - amafutha we-sunflower, ufulawa wekolweni ocolile, i-spaghetti, njll. Ekudleni okunjalo, amafutha akha amaphesenti ayishumi kuphela amakholori, futhi umzimba uthola amaphesenti angamashumi ayisishiyagalombili amakholori avela eziyinkimbinkimbi. ama-carbohydrate.
Kusebenza kanjani ukondleka kwezitshalo?
NgokukaPalmer, ukudla okusekelwe ezitshalweni kunenzuzo ngesizathu esisodwa esilula: “Kunothile ngazo zonke izinto ezinhle—i-fiber, amavithamini, amaminerali, amakhemikhali e-phytochemicals namafutha anempilo—futhi akunazo izinto ezimbi njengamafutha agcwele kanye ne-cholesterol.” U-Orlich utusa ukuba abantu abane-prediabetes nesifo sikashukela banciphise ukudla kwabo imikhiqizo yezilwane, ikakhulukazi inyama ebomvu, noma bayigweme ngokuphelele inyama. Ngaphezu kwalokho, kubaluleke kakhulu ukugwema okusanhlamvu okucolisisiwe kanye noshukela otholakala eziphuzweni namaswidi, futhi udle ngokuhlukahluka ngangokunokwenzeka, ukudla okusanda kulungiselelwa okusekelwe ezitshalweni.