Ukudla kwemifino kunamuphi umphumela ezinkingeni zempilo nasezifweni ezimbi kakhulu?
Ukudla okunomsoco kuthinta impilo yethu futhi kunomthelela ekwakhekeni kwezifo eziwohlokayo njengenhliziyo, unhlangothi kanye nesifo sikashukela. Ukusetshenziswa kwenyama, ukudla okunganele kwezithelo nemifino, ukukhuluphala kanye namazinga aphezulu e-cholesterol yizici ezihambisanayo ekwakhiweni kwalezi zifo. Ukudla okunomsoco olinganiselayo kwemifino kungenye yezindlela ezilula zokuvimbela izifo ngokulandela ukudla okunempilo kwezithelo nemifino ezinhlanu ngosuku, ama-carbohydrate ayinkimbinkimbi kanye nama-antioxidants, kanye namafutha agcwele kanye ne-cholesterol ephansi. Ukudla kwemifino okunomsoco ngokuvamile kuphansi ngamakholori kanye ne-fiber ephakeme, ngakho kungasiza ukugcina isisindo esinempilo.
Ukudla kwe-Vegan nemifino kuqukethe izakhi ezibalulekile uma kuhlelwe ngokucophelela. I-British Dietetic Association kanye ne-American Dietetic Association bahlanganise imihlahlandlela yokudla okunempilo kwemifino.
Isifo senhliziyo se-Ischemic nokufa
Ucwaningo olukhulu kunazo zonke olwake lwenziwa e-UK luqhathanisa amazinga esifo senhliziyo phakathi kwabadla imifino nabangewona imifino luthole ukuthi ukudla imifino kunganciphisa ingozi yesifo senhliziyo ngama-32%. Lolu cwaningo luphinde lwathola ukuthi abadla inyama banamathuba angama-47% okuba nesifo senhliziyo.
I-Adventist Health Study yalandelela ukuhlangana phakathi kokudla kwemifino kanye nokufa okuncishisiwe futhi yathola ukuthi abantu abangadli imifino, imifino, kanye ne-pesco-imifino babenethuba elincane lokufa ngo-12% ngemva kweminyaka eyisithupha yokulandela kunabantu abangadli imifino. Amadoda adla imifino ayenezinzuzo eziningi kunabesifazane, kuhlanganise nokuncipha okuphawulekayo ekuthuthukiseni isifo senhliziyo nemithambo yegazi.
Cholesterol
I-soluble fiber isiza ukugcina amazinga e-cholesterol esezingeni, futhi ukudla okulinganiselayo kwemifino kuqukethe i-fiber ephindwe kabili yesilinganiso sikazwelonke. Ukudla kwe-soy namantongomane kuye kwaboniswa ukuthi kuyasiza kakhulu ekwehliseni i-cholesterol.
I-Hypertension (umfutho wegazi ophezulu)
Umfutho wegazi ophakeme ungenye yezinto ezibalulekile ekuthuthukiseni isifo senhliziyo nesifo sohlangothi. Ukwanda kwe-5 mm Hg. umfutho wegazi we-diastolic wandisa ingozi yokushaywa unhlangothi ngo-34% kanye nesifo senhliziyo ngama-21%. Ucwaningo lubike ukusabalala okuphansi kwe-hypertension phakathi kwezilwane ezidliwayo uma kuqhathaniswa nabadla inyama.
Cancer
Umdlavuza ungumbulali ohamba phambili emhlabeni, kanti ukudla kunomthelela cishe ku-30% wawo wonke umdlavuza emazweni asethuthukile. I-2012 Adventist Health Study yahlola ukuhlangana phakathi kwezinhlobo ezahlukene zokudla kwemifino kanye nesigameko somdlavuza jikelele. Ukuhlaziywa kwezibalo kubonise ukuhlobana okucacile phakathi kokudla imifino kanye nengozi ephansi yomdlavuza. Ngaphezu kwalokho, zonke izinhlobo zomdlavuza. Abadla imifino babonise ukuncipha kwengozi yomdlavuza wesisu kanye nekholoni, futhi ama-vegans mancane amathuba okuba abe nomdlavuza wabesifazane.
I-World Cancer Research Foundation ichaza ukudla inyama njengento “ekholisayo” engcupheni yomdlavuza wekoloni futhi igqamisa ukubandakanyeka kwenyama ebomvu nenyama egayiwe ekwandiseni ingozi yomdlavuza wamaphaphu.
Ukupheka kwezinga lokushisa eliphezulu kwenyama (isb. ukosa inyama, ukosiwa kanye nokuthosa) kuhlotshaniswa nengozi eyengeziwe yomdlavuza, okucatshangwa ukuthi ibangelwa ukwakheka kwezinto ezingadala umdlavuza (isb. i-heterocyclic amine).
Diabetes
Isifo sikashukela sivame ukuhlotshaniswa namazinga aphezulu e-cholesterol egazini, kodwa ukudla okudla imifino kungasiza ukwehlisa izinga le-cholesterol egazini. Ukudla kwesoya namantongomane, okucebile ngamaprotheni asekelwe ezitshalweni kanye nokugaya kancane, ama-carbohydrate aphansi, kungasiza ukuvimbela nokulawula uhlobo lwesifo sikashukela sohlobo 2.
Kwamathambo
I-osteoporosis yisifo esiyinkimbinkimbi esibonakala ngesisindo esincane samathambo kanye nokubhujiswa kwezicubu zamathambo, okuholela ekwandeni kobuthakathaka bamathambo kanye nengozi enkulu yokuphuka. Ucwaningo oluphenya ubudlelwano phakathi kwe-vegetarianism kanye nokuminyana kwamathambo luqhamuke nemiphumela engqubuzanayo. Kodwa-ke, ukudla okungenanyama kuphumela ekuncishisweni kokusetshenziswa kwama-amino acid anesulfure, futhi i-asidi ephansi ingase inciphise ukulahlekelwa kwamathambo kwabesifazane abangemva kokuya esikhathini futhi ivikele ekugugeni kwamathambo.