Ubisi buye lwaphulwa cishe uma nje abantu behlakulela izitshalo. Yenziwe ngezinye izithako ezinempilo kakhulu: izinhlanzi, imvubelo ye-brewer, ibhali, kanye ne-malt. Ubhiya ngumthombo omuhle we-folate, i-niacin, i-magnesium, i-potassium, ne-niacin.
Ukuphuza ukuphuza ngokweqile Kungaba Nempilo
Ukuphuza ubhiya noma amabili ngosuku kungase kube kuhle empilweni yakho. Kunezifundo ezithile ezibheke utshwala, nakuba zihlanganisa yonke imithombo yotshwala, kuhlanganise newayini nophuzo oludakayo.
Ucwaningo lwesiNorway olwanyatheliswa kuyi- Journal of Internal Medicine ngo-2015 lwabika ukuthi ukukhanya kokusetshenziswa kotshwala okulinganiselwe kwakuhlotshaniswa nokuhlaselwa kwenhliziyo okuphansi.
Olunye ucwaningo olushicilelwe ngo-2015 emaphephandabeni we- Current Obesity Reports luthi ukuphuza ukukhanya okulinganiselwe akuhlobene nezezinkinga zesisindo, nakuba abacwaningi babika ukuthi abaphuza kakhulu bavame ukuba nezinkinga zesisindo.
Abesifazane abaphuza amanani okuphuza ngokweqile kungase kube ncane amathuba okuthuthukisa isifo sikashukela, nakuba isifundo eshicilelwe ku- Diabetes Care ngo-2015 sathi inzuzo ayizange isetshenziswe kumadoda aphuza inani elilinganiselwe.
Konke kukho, kunezinhlobo zezifundo ezibonisa ukuthi ukusetshenziswa okulula noma okulinganiselayo kuyasiza, kodwa kubalulekile ukukhumbula ukuthi lezi zifundo zibukeka ngokubambisana hhayi imbangela eqondile. Mhlawumbe abantu abanempilo bavele baphuze kakhulu noma abantu abangenakho impilo enhle bakhetha ukungaphuzi ngenxa yezizathu zempilo.
Ngakho-ke, uma ungaphuzi ubhiya manje, akudingeki uqale ukuze uthole izinzuzo zezempilo-kunezinye izinto eziningi ongayenza. Yidla ukudla okunempilo, udle amakholori ambalwa, usebenzise okuningi futhi usebenze ekunciphiseni ukucindezeleka.
Ubani Akufanele Aphuze Ubhiya?
Ukuphuza ubhiya akuwona wonke umuntu. Isibonelo, abanye abantu banezizathu zomuntu siqu noma zenkolo zokungaphuzi ubhiya noma ezinye iziphuzo ezidakayo, kanti abanye abathandi nje ukunambitheka.
Futhi-ke, imithetho mayelana neminyaka yokuphuza kufanele ilandelwe-iminyaka yokuphuza e-United States ingu-21, iminyaka yokuphuza eCanada ineminyaka engu-18 noma engu-19. Amanye amazwe ahlukahluka.
Futhi, kunezizathu zezokwelapha ukuthi kungani abanye abantu kufanele bahlale bephuza utshwala, noma okungenani baxoxe nodokotela ngaphambi kokuphuza:
- Abesifazane abakhulelwe noma abancancisayo akufanele baphuze ubhiya. Ngisho amanani amancane utshwala angalimaza ingane ekhulayo.
- Abantu abanokudakwa ngokweqile noma izidakamizwa akufanele baphuze ubhiya.
- Abantu abanesifo sebindi noma se-pancreatic kufanele bakhulume nodokotela wabo.
- Noma ubani onomuthi kufanele agweme ubhiya.
- Abantu abanesifo sikashukela kufanele bakhulume nodokotela wabo.
- Noma ubani ophuza imithi, kufaka phakathi izidakamizwa ezingaphezu kwe-counter, kufanele akhulume nodokotela wabo.
Ulwazi Lokudla
Nakhu ukuphazamiseka kwezakhi ezitholakale ekukhonzeni okulodwa kwebhiya, okungaba ama-ounces ayishumi nambili noma ama-356 amagremu. Lolu lwazi olujwayelekile luyinto yobhiya obujwayele kakhulu kodwa kufanele ufunde ilebula ukuze uqiniseke ngokulinganisa okuqondile kwekhalori ngoba ulwazi lomsoco lungase luhluke kwezibambo ezikhanyayo.
Ama-Macronutrients
- Amakholori: 153
- Amaprotheni: 1.64 amagremu
- Ama-carbohydrate: 12.64 amagremu
Ama-Micronutrients:
- I-calcium: ama- milligram angu-14
- I-Iron: 0.07 milligrams
- I-magnesium: ama- milligram angu-21
- I-Phosphorus: ama-milligram angu-50
- I-Potassium: ama- milligram angu-96
- I-sodium: ama- milligram angu-14
- I-Zinc: 0.04 milligrams
- I-Vitamin C: 0 milligrams
- I-Thiamine: 0.018 milligrams
- Riboflavin: 0.089 milligrams
- I-Niacin: 1.826 milligrams
- I-Pantothenic Acid: 0.146 milligrams
- I-Vitamin B-6: 0.164 milligrams
- Ifolda: ama-micrograms angu-21
Imithombo:
UGémes K, Janszky I, uLaugsand LE, uLászló KD, Ahnve S, Vatten LJ, Mukamal KJ. "Ukusetshenziswa kotshwala kuhlotshaniswa nesifo esincane se-infyoction ye-myocardial: imiphumela evela ekutadisheni okubanzi kwabantu okuzokwenzeka eNorway." J Intern Med. 2015 Sep 14.
U-Knott C, uBell S, uBritton A. "Ukusetshenziswa kotshwala kanye noHlelo lohlobo lwesifo sikashukela: Ukuhlolwa Okuhlelekile Ne-Dose-Ukuhlaziywa Kwama-Meta-analysis of Over 1.9 Million Individual From 38 Studies Observational." Ukunakekelwa yisifo sikashukela. 2015 Sep; 38 (9): 1804-12.
I-Traversy G, i-Chaput JP. "Ukusetshenziswa Kokuphuza Utshwala Nokukhuluphala: Isibuyekezo." I-Curr Obes Rep. 2015; 4 (1): 122-130.
I-United States uMnyango Wezolimo wezoLimo lwezoLimo lwezoLwazi I-National Nutrient Database ye-Standard Reference Release 28. "Umbiko Oyisisekelo: 14003, isiphuzo, utshwala, njalo, konke."