Kungani abantu abaningi abadla imifino bevala izitofu zabo futhi baphendukela ekudleni okuluhlaza kulezi zinsuku, befunda ubuciko "bokungapheki"? Isizathu kumele sifunwe eqinisweni lokuthi umqondo wokuthi ukudla okunezitshalo ezingavuthiwe kunempilo kakhulu uya ngokuya uthandwa. Abaningi baze bakholelwe ukuthi izitshalo ezingacutshungulwa zinezakhiwo zokwelapha ukuthi izitsha eziqukethe ukudla okuphekiwe azikho. Abantu abadla izitshalo eziluhlaza bakholelwa ukuthi ukudla okunjalo kubanikeza amandla amaningi, kusebenze umsebenzi wengqondo futhi kuhlanze umzimba wobuthi. Abasekeli bokudla okuluhlaza banikezwe isipho sangempela sokukholisa, ngakho isibalo sabalandeli balo mkhuba sikhula kancane kancane. Ngokungangabazeki, izitshalo eziluhlaza ziyingxenye ebalulekile yokudla okulinganiselayo. Izinzuzo eziyinhloko zokudla izitshalo ezingavuthiwe yilezi:
- Ukunciphisa ukucindezeleka.
- Ukuthuthukiswa kwesimo sengqondo.
- Ukuqinisa amasosha omzimba.
- Ukujwayela komfutho wegazi.
- Ukuqinisa inqubo ye-mineralization yezicubu zethambo kanye nokunciphisa ingozi ye-osteoporosis kubantu asebekhulile.
- Ukunciphisa ingozi yokuba nesifo senhliziyo, kanye nokwandisa izinga le-high-density lipoprotein cholesterol.
- Ukwandisa amandla omzimba okumelana nesifo sikashukela nokulawula isisindo somzimba.
Esinye sezizathu eziyinhloko ezishiwo ukuthi kungani kufanele sidle izitshalo ezingavuthiwe ukuthi ziqukethe ama-enzyme "aphilayo" okucatshangwa ukuthi asize umzimba wenze umsebenzi wawo wokugaya. Abagqugquzeli bokudla okuluhlaza baphikisa ngokuthi uma kushisa, ama-enzyme anenzuzo ekudleni ayabhujiswa futhi inani labo lokudla okunempilo liyancipha. Kodwa, empeleni, ama-enzyme denature (shintsha izakhiwo zawo zemvelo) ngaphansi kwethonya le-acidity yemvelo yesisu, ngakho-ke ngisho nokudla okuluhlaza okucebile kuma-enzyme kubhekana nesiphetho esifanayo.
Ukudla okuluhlaza akuyona into entsha. Izinkolelo-mbono zasendulo ezidumile zokudla kanye nempilo zivame ukuvuselelwa ezikhathini zakamuva futhi zethulwe njengento entsha. Ngakho, umpristi waseHabe uSylvester Graham wakhuthaza ukudla okuluhlaza kusukela ngo-1839. Wenqaba noma yikuphi ukwelashwa okushisa kokudla futhi waphikisa ngokuthi izifo zinganqotshwa kuphela ngokudla okuluhlaza. Nokho, u-Ellen White, umshumayeli owaziwayo wamaSabatha owanaka kakhulu ukudla okunomsoco, watusa kokubili ukudla okuluhlaza nokuphekiwe. Ugcizelele ukuthi eminye imikhiqizo kufanele iphathwe kahle ngokushisa. Uma sibheka izincwadi zakhe, endlini yakhe babebhaka noma babilise amazambane nobhontshisi, babilise iphalishi benze nesinkwa. Kubaluleke kakhulu ukubilisa noma ukubhaka ubhontshisi, okusanhlamvu nokunye ukudla okunama-carbohydrate ngoba kugayeka kangcono ngaleli fomu (amaprotheni aluhlaza kanye nesitashi kunzima ukugayeka). Ukucubungula ukudla okuphekiwe nakho kuyadingeka ukuze kulondolozwe ukudla ngezikhathi lapho ukudla okusha kuntuleka khona. Uma ukwelashwa kokushisa kwenziwa ngendlela efanele, kunokulahlekelwa okuncane kwamavithamini namaminerali. Abalandeli bokudla okuluhlaza bakholelwa ukuthi ukwelashwa okushisa kwemikhiqizo kuguqula uhlobo lwe-organic lamaminerali lube yi-inorganic, lapho lumuncwa kabi umzimba. Iqiniso liwukuthi ukushisa akuwabhubhisi amaminerali nganoma iyiphi indlela. Kodwa-ke, amaminerali angagezwa ngaphandle kwemifino uma abilisiwe ngomthamo omkhulu wamanzi, abese ethululwa. Izimangalo eziningi zabameli bokudla okuluhlaza zibonakala zingasekelwanga ngokwanele, ngokombono wesayensi, futhi ziyiphutha.
Kwenzekani emikhiqizweni ngenxa yokwelashwa okushisa? Isimangalo Esingabazekayo 1: Ukudla okuphekiwe, okubhakiwe nokugayiwe kunomsoco omncane. Empeleni: Ukupheka ukudla kungaholela ekulahlekelweni kwamavithamini amaningana azwela ukushisa, njengovithamini C. Izinhlamvu ezigayiwe noma ezicolisisiwe zilahlekelwa inani elikhulu lamaminerali namavithamini. Isimangalo Esingabazekayo 2: Ukwelashwa kokushisa kwemikhiqizo kubhubhisa wonke ama-enzyme aqukethwe esitshalweni, emva kwalokho umzimba uchitha amandla ekwakheni ama-enzyme amasha. Empeleni: Imvelo ene-asidi yesisu (i-acidity level 2-3) yenza ama-enzyme angasebenzi ngaphambi kokuba angene emathunjini amancane. Ngenxa yalokho, ama-enzyme ekudleni okuluhlaza awadluli esiswini. Isimangalo Esingabazekayo 3: Ukucwiliswa okusanhlamvu namantongomane kubangela ukuba ama-enzyme inhibitors ayingozi ancibilike, okwenza okusanhlamvu namantongomane kuphephe futhi kudleke. Empeleni: Ukucwilisa okusanhlamvu namantongomane akususi ngempumelelo ama-enzyme inhibitors. Inqubo evamile yokupheka ekhaya ibhubhisa iningi lalezi zithako. Isimangalo Esingabazekayo 4: Ukushisa amafutha kubangela ukuba amafutha awo aguqulwe abe ama-trans fatty acid anobuthi. Empeleni: Le nqubo ingenzeka kuphela uma usebenzisa i-catalyst yezimboni. Ukushisa amafutha epanini elivulekile kungabangela uwoyela ukuba oxidize futhi aphule, kodwa ama-trans fatty acids awakwazi ukukhiqizwa ngesikhathi sokupheka okujwayelekile. Kufanele kuqashelwe ukuthi ukudla okugayiwe kunenzuzo yakho siqu. Ubufakazi bokucwaninga bubonisa ukuthi ukupheka kukhipha inqwaba ye-lycopene nezinye i-carotenoid (imibala etholakala esithelweni esiphuzi, esibomvu, nesawolintshi kanye nemifino enamahlamvu aluhlaza) umzimba ongamunca. Ezimweni eziningi, umehluko ku-bioavailability ama-oda ambalwa obukhulu obuphezulu avuna ukudla okugayiwe. Ama-carotenoids aziwa ngokuthuthukisa amasosha omzimba futhi anciphise nengozi yokuba nesifo senhliziyo nemithambo yegazi nomdlavuza. Ukubhaka isinkwa ngemvubelo kuvuselela i-enzyme phytase, ephula i-phytic acid futhi ikhulise ukumuncwa kwe-zinc ne-calcium. Ukutholakala kwala maminerali ezinkwameni eziyisicaba noma okusanhlamvu okuluhlaza kuphansi kakhulu. Inqubo yokubilisa nokuthosa idala ukuthi amaprotheni ajike futhi isitashi sishube, okwandisa ukugayeka kokudla komkhiqizo. Ukubilisa ubhontshisi kucekela phansi ama-growth inhibitors futhi kusize ngezinkinga ze-flatulence. Ama-oligosaccharides abangela i-flatulence ku-legumes aqedwa kancane ngezinqubo ezijwayelekile zokupheka. Ukupheka kusebenza njengendlela yokuvimbela ngokumelene namagciwane abulalayo nayingozi. Ngokwengxenye enkulu, ukudla okunoshevu kubangelwa ukudla okuluhlaza noma okungaphekwa kahle okuqukethe i-salmonella ne-E. coli. Kudingeka izinga lokushisa eliphakeme ngokwanele ukuze kucekelwe lezi zinambuzane eziyingozi. Kusukela kulokhu osekushiwo, kulandela ukuthi ukudla okuluhlaza kunezihibe zako. Nakuba ukudla okuluhlaza kungaba nempilo, ukudla okuluhlaza okuluhlaza akuwona umqondo omuhle kakhulu.