Ufuna ukuvikela izifo. Ukudla imifino kungcono kakhulu ekuvimbeleni nasekwelapheni isifo senhliziyo futhi kunciphise amathuba okuba nomdlavuza kunokudla komuntu ovamile waseMelika.* Ukudla imifino okunamafutha amancane kuyindlela eyodwa ephumelela kunazo zonke yokunqanda noma ukuvimbela isifo senhliziyo ukuba siqhubeke. Isifo senhliziyo nemithambo yegazi sibulala abantu baseMelika abayizigidi ezingu-1 njalo ngonyaka futhi siyimbangela ehamba phambili yokufa e-US. “Izinga lokufa kwesifo senhliziyo nemithambo yegazi liphansi kwabadla imifino kunalabo abangadli imifino,” kusho uJoel Fuhrman, MD, umbhali wencwadi ethi Eat to Live. Ifomula eyinguquko yokuncipha kwesisindo esisheshayo nesimeme. " Ukudla kwe-vegan kunempilo ngoba abantu abadla imifino badla amafutha amancane ezilwane kanye ne-cholesterol, esikhundleni salokho bakhulisa i-fiber nokudla okunothe nge-antioxidant - yingakho bekufanele ulalele umama wakho futhi udle imifino njengengane!
Isisindo sakho sizokwehla noma sihlale sizinzile. Ukudla okuvamile kwaseMelika - okunamafutha amaningi agcwele kanye nokudla okuphansi kwezitshalo nama-carbohydrate ayinkimbinkimbi - kwenza abantu bakhuluphale futhi babulale kancane. Ngokusho kweCenters for Disease Control and Prevention negatsha layo leNational Center for Health Statistics, u-64% wabantu abadala kanye no-15% wezingane ezineminyaka engu-6 kuya ku-19 bakhuluphele ngokweqile futhi basengozini yezifo ezihlobene nokukhuluphala, okuhlanganisa nesifo senhliziyo. , unhlangothi kanye nesifo sikashukela. Ucwaningo olwenziwa phakathi kuka-1986 no-1992 nguDean Ornish, MD, umongameli we-Institute for Preventive Medicine Research eSausalito, eCalifornia, lwathola ukuthi abantu abakhuluphele ababelandela ukudla okunamafutha aphansi abadla imifino balahlekelwa isilinganiso samakhilogremu angu-24 ngonyaka wokuqala futhi konke. isisindo sakho esengeziwe kule mihlanu elandelayo. Okubalulekile, abantu abadla imifino balahlekelwa isisindo ngaphandle kokubala ama-calories nama-carbohydrates, ngaphandle kokukala izingxenye ezithile, futhi ngaphandle kokuzizwa belambile.
Uzophila isikhathi eside. “Uma ushintsha ukudla okujwayelekile kwaseMelika ukwenze ukudla kwemifino, ungakwazi ukwengeza iminyaka engu-13 yokuphila kwakho,” kusho uMichael Roizen, MD, umbhali wencwadi ethi The Youthful Diet. Abantu abadla amafutha agcwele abagcini nje ukunciphisa isikhathi sabo sokuphila, kodwa futhi bayagula kakhulu ekugugeni. Ukudla kwezilwane kuvala imithambo, kuncishe umzimba amandla futhi kubambezele amasosha omzimba. Kufakazelwe futhi ukuthi abadla inyama baba nokuphazamiseka kwengqondo nocansi besebancane.
Ufuna esinye isiqinisekiso sokuphila isikhathi eside? Ngokocwaningo lweminyaka engu-30, izakhamuzi zaseNhlonhlweni yase-Okinawa (eJapane) ziphila isikhathi eside kunezakhamuzi ezivamile zakwezinye izindawo zaseJapane nezinde kakhulu emhlabeni. Imfihlo yabo ilele ekudleni okunekhalori ephansi ngokugcizelela ama-carbohydrate ayinkimbinkimbi nezithelo ezinothe, imifino kanye nesoya.
Uzoba namathambo aqinile. Lapho umzimba untula i-calcium, ngokuyinhloko iyithatha emathanjeni. Ngenxa yalokho, amathambo ohlaka lwamathambo aba nezimbotshana futhi aphelelwe amandla. Odokotela abaningi batusa ukwandisa ukungena kwe-calcium emzimbeni ngendlela engokwemvelo - ngokudla okufanele. Ukudla okunempilo kusinikeza izakhi ezifana ne-phosphorus, i-magnesium ne-vitamin D, okudingekayo ukuze umzimba umunce futhi uhlanganise kangcono i-calcium. Futhi noma ugwema ubisi, usengathola umthamo ohloniphekile we-calcium kubhontshisi, i-tofu, ubisi lwesoya, nemifino eluhlaza okumnyama njenge-broccoli, i-kale, i-kale, nemifino yetheniphu.
Unciphisa ingozi yezifo ezihlobene nokudla. Izifo eziyizigidi ezingu-76 ngonyaka zibangelwa imikhuba yokudla engalungile futhi, ngokusho kombiko weCenters for Disease Control and Prevention, kubangela ukulaliswa esibhedlela kwe-325 kanye nokufa kwe-000 e-US.
Uzonciphisa izimpawu zokunqamuka kokuya esikhathini. Kunemikhiqizo eminingi ehlukene equkethe izakhi ezidingwa abesifazane ngesikhathi sokunqamuka kokuya esikhathini. Ngakho-ke, ama-phytoestrogens angakhuphula futhi ehlise amazinga e-progesterone ne-estrogen, ngaleyo ndlela agcine ibhalansi yawo. I-Soy iwumthombo owaziwa kakhulu we-phytoestrogens yemvelo, nakuba lezi zakhi zitholakala emifino nezithelo eziyinkulungwane ezahlukene: ama-apula, ama-beet, ama-cherries, izinsuku, u-garlic, ama-olives, ama-plums, ama-raspberries, ama-yam. Ukunqamuka kokuya esikhathini kuvame ukuhambisana nokuzuza kwesisindo kanye nokuhamba kancane kwemetabolism, ngakho ukudla okunamafutha aphansi, okunefiber ephezulu kungasiza ekulahleni lawo maphawundi engeziwe.
Uzoba namandla engeziwe. “Ukudla okunomsoco kudala amandla amaningi adingeka kakhulu azokusiza uhambisane nezingane zakho futhi wenze kangcono ekhaya,” kusho uMichael Rosen, umlobi wencwadi ethi The Youthful Diet. Amafutha amaningi kakhulu egazini asho ukuthi imithambo inamandla amancane futhi amaseli nezicubu zakho aziwutholi umoya-mpilo owanele. Umphumela? Uzizwa ucishe wabulawa. Ukudla okulinganiselayo kwemifino, nakho, akuqukethe i-cholesterol evala i-arterial.
Ngeke ube nezinkinga zamathumbu. Ukudla imifino kusho ukudla i-fiber eyengeziwe, nayo esiza ukusheshisa ukugaya. Abantu abadla utshani, njengoba kungase kuzwakale, bavame ukunciphisa izimpawu zokuqunjelwa, ama-hemorrhoids, kanye ne-duodenal diverticulum.
Uzonciphisa ukungcoliswa kwemvelo. Abanye abantu baba ngabadli imifino ngoba befunda ukuthi imboni yenyama iyithinta kanjani imvelo. Ngokusho kwe-Environmental Protection Agency yase-US, imfucuza yamakhemikhali nezilwane evela emapulazini ingcolisa imifula engaphezu kwamamayela angu-173 nezinye izidumbu. Namuhla, imfucuza evela embonini yenyama ingenye yezimbangela eziyinhloko zekhwalithi embi yamanzi. Imisebenzi yezolimo, ehlanganisa ukugcina izilwane zisesimweni esibi lapho zivalelwe, ukufafaza ngezibulala-zinambuzane, ukunisela ngenkasa, ukufaka umanyolo wamakhemikhali, nezinye izindlela zokulima nokuvuna ukuze zondle izilwane emapulazini, nakho kuholela ekungcoleni kwemvelo.
Uzokwazi ukugwema ingxenye enkulu yobuthi namakhemikhali. I-US Environmental Protection Agency ilinganise ukuthi cishe u-95% wezibulala-zinambuzane umuntu waseMelika ojwayelekile uthola enyameni, enhlanzini nasemikhiqizo yobisi. Inhlanzi, ikakhulukazi, iqukethe ama-carcinogens nezinsimbi ezisindayo (i-mercury, i-arsenic, i-lead ne-cadmium), okuthi, ngeshwa, ingashabalali ngesikhathi sokwelashwa kokushisa. Inyama nemikhiqizo yobisi ingaqukatha ama-steroid namahomoni, ngakho qiniseka ukuthi ufunda amalebula omkhiqizo wobisi ngokucophelela ngaphambi kokuthenga.
Unganciphisa indlala emhlabeni. Kuyaziwa ukuthi cishe u-70% wokusanhlamvu okhiqizwa e-United States unikezwa izilwane ezizohlatshwa. Imfuyo eyizigidi eziyizinkulungwane ezingu-7 e-US idla okusanhlamvu okuphindwe kahlanu kunomphakathi wonke waseMelika. UDavid Pimentel, uprofesa wesayensi yemvelo eCornell University, uthi: “Ukube konke okusanhlamvu okuzophakela lezi zilwane bekuya kubantu, cishe abantu abayizigidi ezinhlanu bebengaphakelwa.
Usindisa izilwane. Abaningi abadla imifino badela inyama egameni lothando lwezilwane. Izilwane ezingaba yizigidi eziyizinkulungwane eziyi-10 ziyafa ngenxa yezenzo zomuntu. Bachitha impilo yabo emifushane ezibayeni nasezindlini lapho bengakwazi ukujika. Izilwane zasepulazini azivikelekile ngokomthetho onyameni—imithetho eminingi yase-US yonya kwezilwane ayizibandakanyi izilwane zasemapulazini.
Uzokonga imali. Izindleko zenyama zibalelwa ku-10% wazo zonke izindleko zokudla. Ukudla imifino, okusanhlamvu, nezithelo esikhundleni samakhilogremu angu-200 enyama yenkomo, yenkukhu, nenhlanzi (isilinganiso esidliwa abantu abangadli imifino unyaka ngamunye) kuyokongela isilinganiso samaRandi angu-4000.
Ipuleti lakho lizoba nemibala. Ama-Antioxidants, aziwa ngokulwa kwawo nama-radicals mahhala, anikeza umbala ogqamile emifino nezithelo eziningi. Zihlukaniswe zaba amakilasi amabili ayinhloko: carotenoids futhi anthocyanins. Zonke izithelo nemifino ephuzi nesawolintshi - izaqathe, amawolintshi, ubhatata, umango, amathanga, ummbila - inothe ngama-carotenoids. Imifino eluhlaza enamahlamvu nayo inothile ngama-carotenoid, kodwa umbala wayo uvela kokuqukethwe yi-chlorophyll. Izithelo nemifino ebomvu, eluhlaza okwesibhakabhaka nokunsomi - ama-plums, ama-cherry, upelepele obomvu - aqukethe ama-anthocyanins. Ukudweba "ukudla okunemibala" kuyindlela hhayi kuphela yokudla okuhlukahlukene okudliwe, kodwa futhi ukwandisa ukuzivikela nokuvimbela izifo eziningi.
Kulula. Namuhla, ukudla kwemifino kungatholakala cishe kalula, ukuhamba phakathi kwamashalofu esitolo noma ukuhamba ngomgwaqo ngesikhathi sokudla kwasemini. Uma ufuna ugqozi lwemisebenzi yezokupheka, kunamabhulogi amaningi akhethekile namawebhusayithi ku-inthanethi. Uma udla ngaphandle, amathilomu nezindawo zokudlela eziningi zinamasaladi anempilo nanempilo, amasemishi nokudla okulula.
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Manje, uma ubuzwa ukuthi kungani waba umuntu ongadli imifino, ungaphendula ngokuphepha: “Kungani ungakabi?”
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