Inkulumo Ekhethekile Nokudla Kwezokudla uBrenda Davis
Kunezinzuzo ezithile zezempilo ezihlaba umxhwele ngokudla ukudla kwemifino, okuhlanganisa ukuncipha kwengozi yezifo ezingamahlalakhona njengesifo senhliziyo nesifo sikashukela sohlobo 2. Abadla imifino mancane amathuba okuba bakhuluphale futhi bakhuluphele futhi baphile isikhathi eside. Kodwa-ke, ukuhamba nge-vegan akuqinisekisi ukudla okunempilo. Phela, ama-chips neziphuzo ezinoshukela ngokuvamile amaphesenti ayi-100 emifino, njengoba kunjalo nokunye ukudla okuningi okunamafutha, okunosawoti nokunoshukela okungenampilo.
Kulesi sihloko, sizobheka izikhubekiso eziyisithupha ezivame kakhulu kwabadla imifino nokuthi singazigwema kanjani.
1. Ukuguqulwa kusuka enyameni kuya kumazambane kanye ne-pasta ngama-bagels.
Iphutha elivame kakhulu elenziwa abantu abasha abadla imifino ukushintsha kusuka enyameni baye kumazambane, i-pasta nama-bagels. Nakuba kuyiqiniso ukuthi i-pasta nama-bagels ajwayelekile, ukudla okumnandi, akukona ukudla okuphelele. Ama-noodle, ama-bagels neminye imikhiqizo kafulawa omhlophe ama-carbohydrate acwengekile. Noma nini lapho ama-carbohydrate acolisisiwe eba yisisekelo sokudla, aba nomthelela ekukhuluphaleni ngokweqile, isifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2, kanye nokuphazamiseka kwesisu.
Ama-carbohydrate mahle, hhayi inkinga. Eqinisweni, amazinga aphansi ezifo ezingelapheki emhlabeni atholakala ezindaweni ezidla kakhulu ama-carbohydrate. Kodwa-ke, ekudleni okunempilo okunama-carbohydrate amaningi, lawa ma-carbohydrate avela ekudleni okugcwele kwezitshalo okufana nemifino, imidumba, okusanhlamvu, izithelo, amantongomane kanye nembewu. Lokhu kudla kukhona ekudleni, kugcwele izakhamzimba ezifana ne-fibre, ama-phytosterols, amavithamini, amaminerali, nama-acids abalulekile anamafutha.
Ukuze ugweme lesi sikhubekiso esivamile, mane ubeke inyama esikhundleni sikabhontshisi nemifino. Thembela ekudleni okuluhlaza kwezitshalo ukuze uthole amacarbohydrates. Nciphisa ukusetshenziswa kwemikhiqizo kafulawa ocolile.
2. Ukushintsha inyama ngemikhiqizo yobisi namaqanda.
Ngokuvamile, abantu abasha abadla imifino bazama ukushintsha inyama, inkukhu, nenhlanzi ngemikhiqizo yobisi (ikakhulukazi ushizi) namaqanda. Izitsha ezijwayelekile zihlanganisa i-pizza, i-lasagna, i-macaroni noshizi, amasemishi kashizi othosiwe, ama-omelette kashizi.
Imikhiqizo yobisi ingumthombo ompofu wensimbi futhi ivimbela ukumuncwa kwensimbi. I-ayoni equkethwe emaqanda ayimuncwe kahle. Ngakho-ke, lapho abadla imifino beshintsha inyama (equkethe inani elikhulu lensimbi eyamukelekayo) ngemikhiqizo yobisi namaqanda, umphumela ungase ube ukuncipha kokuqukethwe kwe-iron emzimbeni.
Ukuze ugweme le nkinga, abantu abadla imifino kufanele bashintshe inyama bafake umthombo omuhle wensimbi, njengemifino.
Eminye imithombo emihle yensimbi: amantongomane nembewu (ikakhulukazi amantongomane kaphayini nembewu yethanga), izithelo ezomisiwe, ama-molasses, amakhowe kanye nemifino ethile (imifino nophizi), okusanhlamvu (ikakhulukazi iquinoa, i-amaranth kanye nezinhlamvu eziqiniswe ngensimbi).
Yidla nokudla okunovithamini C okucebile njengezithelo nemifino kanye nokudla okunothe ngensimbi ukuze kwandiswe ukumuncwa kwensimbi. Gwema ukudla okuhambisanayo kwemikhiqizo equkethe i-bran kakolweni, njengoba icebile kuma-phytates, okunciphisa kakhulu ukumuncwa kwensimbi.
3. Ukusetshenziswa kwama-trans fatty acids.
Ama-Trans fatty acids angamafutha angenayo i-unsaturated ashintshiwe esuka emafutheni awuketshezi abe emafutheni aqinile, ngokuyinhloko ngenqubo ye-hydrogenation. Ngokombono wezempilo, ama-trans fatty acids ayinhlekelele. Lawa mafutha afakwe kulwelwesi lwamangqamuzana, ashintsha ukuma kwawo, ukuguquguquka nokufinyeleleka futhi aphazamise ukusebenza kwawo.
Cishe amaphesenti angama-90 amafutha ahambayo avela emafutheni ane-hydrogenated atholakala ekudleni okugayiwe nokuthosiwe. Imithombo egxilile kakhulu imajarini, ama-crackers, amakhukhi, ama-muesli, izinto ezibhakwayo, ama-chips, ama-snacks, nokudla okuthosiwe kakhulu.
I-World Health Organization (WHO) itusa ukuthi ngaphansi kwephesenti elilodwa lama-kilojoule avela ku-trans fatty acid. Kumuntu odla ama-calories angu-1 ngosuku, lokho cishe amagremu angu-2000, noma cishe uhhafu walokho ongakuthola kudonadi elilodwa noma ukudla okuthosiwe okuphakathi nendawo. Ukuthathwa kwama-trans fatty acids kuncike cishe ngokuphelele enanini lokudla okugayiwe kanye nokuthosiwe okusetshenzisiwe.
Ukuze ugweme ama-trans fatty acids, funda amalebula futhi ugweme noma yini equkethe ingxenye yamafutha emifino ane-hydrogenated.
4. Umcabango wokuthi zonke izakhamzimba sizithola ngokwemvelo.
Nakuba lokhu kuyiqiniso ngombono, akulona iqiniso ekusebenzeni. Zonke izakhamzimba zitholakala emvelweni; nokho, ngenxa yendlela yethu yokuphila, imisoco eminingana iba nzima ukufinyelela ezimweni ezithile.
Kubantu abadla imifino, uvithamini B12 uyisibonelo esihle sokuthi umsoco otholakala ngobuningi emvelweni awukho kanjani ekudleni esikudlayo. I-Vitamin B12 isakhi esikhiqizwa ngokuyinhloko ngamagciwane. Ikhona kunoma yini engcoliswe amagciwane akhiqiza i-B12. Nakuba ukudla kwezilwane kuyimithombo enokwethenjelwa kavithamini B12, ukudla kwezitshalo akunjalo. Lokhu kungenxa yokuthi sisusa amabhaktheriya akhiqiza i-B12 emzamweni wokunciphisa ukuba khona kwamagciwane e-pathogenic. Abadla imifino bathola i-B12 encane uma beqhathaniswa nama-omnivores, futhi ama-vegans anezinga eliphansi kunawo wonke kunoma yiliphi iqembu.
Ukuntuleka kwevithamini B12 ekudleni kubangela i-megaloblastic anemia, ukulimala kwezinzwa, ukuphazamiseka kwamathumbu, kanye namazinga aphezulu e-homocysteine . Amazinga aphezulu e-homocysteine angase aqede noma yimiphi imiphumela ye-cardioprotective yokudla kwemifino.
Imithombo ethembekile kavithamini B12 kwabadla imifino ihlanganisa ukudla okuqinisiwe (imvubelo enomsoco, okusanhlamvu, iziphuzo ezingezona ezobisi, okuhlukile kwenyama, njll.), izithasiselo, kanye nemikhiqizo yezilwane (imikhiqizo yobisi). Imikhiqizo yezilwane ayibhekwa njengomthombo onokwethenjelwa kavithamini B12 kulabo abangaphezu kweminyaka engama-50, njengoba abantu asebekhulile bengakhubazeka kakhulu ekhonweni labo lokuphula i-B12.
Ukuthola uvithamini B12 owanele ekudleni noma ezithakweni, sidinga ukuthola okungenani ama-microgram ayi-1000 kuya ku-2000 we-B12 masonto onke. Ukhula lwasolwandle, ukudla okuvutshiwe, nemifino ephilayo akuyona imithombo ethembekile kavithamini B12.
5. Thola ama-omega-3 fatty acids anele.
Nakuba ukudla kwemifino kuvame ukuba namafutha amancane, amafutha agcwele, kanye ne-cholesterol kunokudla kwe-omnivorous, ngokuvamile akunikezi nzuzo ekudleni okungezona imifino okunothe ngama-omega-3 fatty acids. Lokhu kungenxa yokuthi abantu abadla imifino abazidli izinhlanzi, umthombo ocebe kakhulu wama-omega-3 ekudleni kwe-omnivore.
Abadla imifino banesidingo esikhulu sama-omega-3s kunabantu abangadli imifino ngoba abantu abadla imifino kufanele baguqule ama-omega-3 fatty acids atholakala ezitshalweni abe ama-omega-3 fatty acids asebenza ngokwezimo kakhulu atholakala ezinhlanzini. Ngakho-ke, abadla imifino bayelulekwa ukuthi bafake okungenani amaphesenti angu-1,25 amakholori abo asuka ku-omega-3 fatty acids, noma cishe amagremu ama-3 kuya ku-5 ngosuku, ekudleni kwabo kwansuku zonke.
Imithombo engcono kakhulu yezitshalo ye-omega-3 fatty acids i-flaxseed namafutha e-flaxseed, i-hempseed namafutha e-hempseed, imbewu ye-chia namafutha e-chia, uwoyela we-canola, ama-walnuts, imifino eluhlaza, kanye nokolweni ohluma. Isipuni esisodwa se-flaxseed sinikeza cishe amagremu angu-2,6 we-omega-3 fatty acids, kanti ithisipuni elilodwa lamafutha e-flaxseed linikeza cishe amagremu angu-2,7. Abadla imifino be-Lacto-ovo bangathola amanye ama-omega-3 fatty acids emaqandeni, kanti abantu abadla imifino nemifino bangathola amanye ama-omega-3 fatty acids kumaphilisi ama-microalgae akhulisiwe.
6. Ukudla ngokweqile!
Abantu abaningi bakholelwa ukuthi ukudla imifino kuzobavikela ekukhuluphaleni nasekukhuluphaleni. Nakuba kuyiqiniso ukuthi abantu abadla imifino kanye nemifino bavame ukuba buthakathaka kunozakwabo abangama-omnivorous, ukudla kwemifino akuqinisekisi umzimba onomzimba omncane.
Ukudla okunempilo kanye nendlela yokuphila kuholela esisindweni esinempilo kubantu abaningi abashintshela ekudleni kwemifino, kodwa hhayi njalo. Kwabanye abantu, ukuhamba nge-vegan kusho ukuphinda kabili ukudla kwabo okunamafutha. Ukudla ngokweqile kuholela ekukhulupheleni nasekukhuluphaleni ngokweqile, futhi abadla imifino, njengabaningi baseMelika, banamathuba amaningi okudla ngokweqile.
Kunjalo, okukhathazayo ukuthi ukukhuluphala ngokweqile nokukhuluphala ngokweqile kungavimbela izinzuzo eziningi zezempilo ezivame ukuvela ekudleni kwemifino. Ukukhuluphala ngokweqile kwandisa ingozi yokuba nesifo sikashukela sohlobo 2, isifo senhliziyo, umdlavuza othile, i-osteoarthritis, isifo senyongo, i-gout, kanye nesifo sokuphelelwa umoya. Ukukhuluphala kutholakale ukuthi kwengeza cishe iminyaka engu-20 kumuntu ngokwempilo ewohlokayo.
Ukulawulwa kwengxenye kubaluleke kakhulu. Nakuba kulula kakhulu ukudla ngokweqile lapho ukudla okuthosiwe okujulile, ukudla okulula okunosawoti, amakhekhe amhlophe, neziphuzo ezinoshukela kuyizinsika zokudla, kungenzeka futhi udle ukudla okunempilo okukhethekile, okufana nezithelo ze-smoothies nezinkwa zokusanhlamvu ezenziwe ekhaya.
Ukuze ugweme ukudla ngokweqile, nciphisa ukudla kwakho ekudleni okugayiwe kanye namafutha. Nciphisa okuqukethwe kwekhalori kweziphuzo. Gxila ku-fiber ephezulu, ukudla kwezitshalo okuphelele. Qaphela lokho okudlayo. Yidla kancane. Faka okungenani imizuzu engama-30 kuye kwengama-60 yomsebenzi womzimba ngosuku esimisweni sakho sansuku zonke.