Ukukhulisa amandla, ingozi encane yomdlavuza
Amantongomane ayiyingxenye enhle kakhulu yokudla okuguga, okukusiza ukuba ugweme izifo ezingapheli ezifana nesifo senhliziyo, isifo sikashukela, namanye amagciwane-futhi ngenxa yokubuyekezwa kwezifundo ezimbili eziphakeme, ezinde isikhathi esishicilelwe eNew England Journal of Imithi ngo-2013, kukhona ubufakazi obuqinile bokuthi amantongomane azo zonke izinhlobo angakusiza uphile isikhathi eside, futhi. Kulolu cwaningo, ukudla nje amantongomane nsuku zonke kwahlanganiswa nengozi engama-20 ephansi yokufa ngaphezu kweminyaka engu-30.
Ngaphezu kwalokho, iphephandaba le-2015 elishicilelwe ku- JAMA Internal Medicine- elibandakanya abantu abangaphezu kuka-200 000 e-US naseChina-futhi bathola ukuthi ukudla amantongomane kungathuthukisa isikhathi eside.
Amantongomane nempilo ejwayelekile
Amantongomane abe yinto ejwayelekile yokudla kwabantu iminyaka eyizinkulungwane. Ubufakazi obukhulayo bokuthi amantongomane aphilile bangela ukuba i-US Food and Drug Administration (i-FDA) yase-United States ngo-2003 ukukhipha isimangalo sempilo esifanelekayo esithi idatha yamanje yesayensi ibonisa ukuthi ukudla ama nati ka-1.5 oz (42g) nsuku zonke kunganciphisa ingozi yenhliziyo izifo.
Ucwaningo lwamuva luye lwabonisa ukuthi ukudla amantongomane kuhlobene nengozi ephansi yomdlavuza we-colon, isifo se-gallbladder, kanye ne-diverticulitis, kanye namazinga aphansi kwezinye izifo zesifo ezinjengokuvuvukala, ukuvimbela i-insulin, i-syndrome ye-metabolic, namafutha angamazinyo eziyingozi.
Amantongomane angakugcina uhlala isikhathi eside, na?
Ukunquma ukuthi ukudla amantongomane kunganciphisa izinga lokufa kwabantu, abacwaningi abavela eHarvard School of Public Health, uBrigham kanye neSibhedlela Sabantu besifazane nakwezinye izindawo bahlola idatha ezifundweni ezimbili ezinkulu zesikhathi eside.
Owokuqala kwakuyi-Nurses 'Health Study, uphenyo lwe-epidemiological mayelana nezindlela zokuphila ezithonya impilo yesikhathi eside yabesifazane. Isethi yedatha yesibili ibandakanyeka abantu abadala abaqashiwe eSifundweni Sokulandelelwa Kwezempilo Sezempilo.
Imibuzo yokudla okuningiliziwe evela kwabesifazane abangaphezu kuka-76 000 namadoda angu-42,000 ahlanganiswa eminyakeni engamashumi amathathu.
Embuzweni wokusetshenziswa kwamanzi, abahlanganyeli babuzwa ukuthi badla kaningi kangakanani ukudla okungama-1oz (28g) okukhonza amantongomane: akakaze, kathathu noma kathathu inyanga ngayinye, kanye kanye ngesonto, yonke indlela kuze kube izikhathi eziningana ngosuku.
Ngemuva kokuhlaziya idatha engama-30 weminyaka, imiphumela exhunyaniswe nokudla i-1oz (28g) yamantongomane nsuku zonke kuya kumaphesenti angu-20 unciphisa ingozi yokufa kunoma yimuphi umphumela, kufaka phakathi umdlavuza, isifo senhliziyo, nesifo sokuphefumula.
Yimaphi Amantongomane Ayengcono Kakhulu?
Imibuzo yokudla ibuza ukuthi ngabe lezi zifundo zidla yini amantongomane omuthi njenge-walnuts, ama-almonds, ama-cashews, nama-hazelnuts, noma ngabe babedla amantongomane (empeleni i-legume, hhayi imboni yeqiniso). Inhlekelele yokunciphisa ukufa yayingaguquguquki, kungakhathaliseki ukuthi abahlanganyeli badla njalo amantongomane omuthi noma amantongomane.
Kwakungekhona yini laba bantu abaphilile ngempela abaqalayo? Ngempela, abahlanganyeli besifazane babengabahlengikazi, kanye nezifundo zesilisa eziqashiwe emisebenzini yezempilo njenge-optometry, amazinyo, kanye nesayensi yezokwelapha-ukuhlaziya okuhloswe ngokuhloswe ukuqoqa abantu abadala abazogqugquzelwa futhi bazimisele ukwenza ukuzibophezela isikhathi eside ezifundweni zezempilo.
Ucwaningo lwembula ukuthi abantu abadla izakhi banamathele kakhulu, bancane kakhulu ukubhema, futhi kungenzeka ukuthi badle izithelo ezintsha, futhi baqeqeshe njalo.
Ukufakazela lokhu, abacwaningi bahlela, noma baqothulwa, abaningi abangase baveze izinkinga, ezifana nezihloko ' zokudla kwamandla , ukusetshenziswa kwabo kotshwala nobomvu obomvu noma obucutshungulwayo, izinga lomsebenzi, inkomba yomzimba , umlando wezokwelapha emndenini, njll.
Nakuba kungenzeka ukuthi kunezici zokuphila ezingabhekwa ekuhlaziyweni, abacwaningi bakhomba ukuthi bathole ubudlelwane "bomthamo". Yilokho, lapho izikhonzi zidla khona izitshalo, zinciphisa ingozi yokufa. Isibonelo, ukudla amantongomane kuphela kanye ngesonto kuhlanganiswe nengozi engaphansi kwamaphesenti angu-7 ekufeni kwabantu bobabili besilisa nabesifazane, kodwa ukudla amantongomane kanye noma ngaphezulu ngosuku ngalunye kwahlanganiswa nengozi yokufa engaphansi kwezingu-20.
Nakuba lokhu kungabonakali ukuthi amantongomane agcina abantu bephila isikhathi eside, lo mkhuba ubonisa ukuthi ukudla amantongomane ngokuvamile kuvumelana nokuphila okungcono.
Yini Eyenza Amantongomane Ayenempilo?
Amantongomane angumthombo omuhle wamafutha angenayo i-insaturated, i-longevity-enhancing fiber dietary, amaprotheni, namavithamini namaminerali, kuhlanganise nama-antioxidants-konke okuhlobene nezifo ezincane. Amantongomane avezwa emibhalweni yokudla ye-MyPlate ye-FDA esifundeni esifanayo samaprotheni njengenyama kanye nobhontshisi.
Abanye abantu bakhathazeka ukuthi bayothola isisindo uma bedla amantongomane, kodwa okumangalisi ukuthi isisindo somzimba sabantu abadla njalo amantongomane asizange siboniswe ukuthi siphakeme kunalabo abangadli izithelo, ngokusho kwendaba ka-2008 kuyi -Journal of Nutrition. Lokhu kuyiqiniso naphezu kokuthi amakholori adliwe yi-nut regular eaters ayonke inani eliphakathi kwama-kilojoule angu-250 ngosuku ngosuku lwabantu abangadli noma yikuphi amantongomane.
Ngezansi: Kukhona ubufakazi obuqinile bokuthi ukudla amantongomane njalo kungakhuphula impilo yakho nokuphila kwakho isikhathi eside. Lezi zinhlolovo azizange zihlukanise phakathi kwamantongomane aqotshwe noma aluhlaza, noma anamanzi anelisiwe noma anganqunywanga. Ukusebenzisa usawoti omningi kuxhumene nomfutho wegazi ophakeme, noma kunjalo, kungcono kakhulu ukukhetha amantongomane angenasisekelo noma aphansi.
> Imithombo:
Estruch R, Ros E, Salas-Salvado J, et al. Ukuvimbela Okuyisisekelo Kwezifo Zezinhliziyo Ngesidlo saseMedithera. N Engl J Med. 2013; 368: 1279-1290.
> Hung N Luu et al. "Ukuhlolwa Okubhekayo Kwenhlangano Yomuthi We-Nut / Peanut Ngokwempahla Ephelele Nokwenza Impela." I-JAMA Imithi Yangaphakathi. 2015. ini: 10.1001 / jamainternmed.2014.8347.
INkosi JC, Blumberg J, Ingwersen L, Jenab M, Tucker KL. "Amantongomane Emithi Namaqanda Njengamalungu Okudla Okunempilo." J Nutriti. 2008 Sep; 138 (9): 1736S-1740S.
> Ying Bao, Jiali Han, Frank B Hu, Edward L Giovannucci, Meir J Stampfer, Walter C Willett, noCharles S Fuchs. Inhlangano Yokusetshenziswa Kwamanzi Ngokwemali Ephelele kanye Nokwenza Impela. N Engl J Med. 2013; 369: 2000-11.