Okuyisisekelo, Izinzuzo, Izindleko Zokulungiselela Ukudla, nokuningi
Ukudla okungcolile okusekelwe ekukholweni ukuthi ukudla okungawusizo futhi okungapheli kungakusiza ukuba ufeze impilo engcono futhi uvimbele izifo ezifana nesifo senhliziyo nomdlavuza. Abanye abaphikisayo bathi ukupheka kwehlisa ama-enzyme ekusikheni noma "kudla ukudla" okusiza ekugayeni nasekutholeni izakhi.
Ngokuvamile, cishe amaphesenti angu-70 noma ngaphezulu kokudla aqukethe ukudla okuluhlaza.
Izitshalo zakho ekudleni kokudla okuluhlaza ziyizithelo, imifino, amantongomane, imbewu, futhi zihlume okusanhlamvu kanye nobhontshisi. Ukushisa ngokufudumele kubhekwa njengokwamukeleka uma nje izinga lokushisa lingabi ngaphezu kwama-degrees Fahrenheit angu-118. Ngenkathi abantu abaningi abasesimweni sokudla okuluhlaza okwesibhakabhaka kukhona i-vegan, abanye badla imikhiqizo yezilwane eluhlaza, njengobisi obuhlaza, ushizi owenziwe ubisi oluhlaza, noma inhlanzi eluhlaza noma inyama.
Izinzuzo
Abagqugquzeli bokudla bavame ukuthi ukudla kokudla okweqile kunezinzuzo ezithile zezempilo ezifana nalezi:
- Amandla akhula
- Isikhumba esicacile
- Ukulahlekelwa kwesisindo
- Inengozi yokunciphisa isifo
Ukudla okungcolile okuncipha kunama-kilojoule aphansi, i-sodium, ushukela, i-trans trans, namafutha agcwele kunokudla okujwayelekile kwama-American. Ibuye iphinde ibe ne-potassium, i-magnesium, i-folate, i-fiber, i-vitamin A, nama-antioxidants.
I-fibre ekudleni ingakusiza uhlale unomuzwa ogcwele futhi uqaphe ukuqothulwa.
Abanye abaxhasi bokudla bathi banganciphisa ukuvuvukala ngenxa yama-antioxidants ekudleni kwezitshalo kanye nemikhiqizo ekugcineni ye-glycation ephansi ekudleni okungenakupheka.
Ucwaningo mayelana nokudla okunomsoco
Nakuba kukhona ucwaningo oluncane kakhulu ekudleni kokudla okuluhlaza, isifundo eshicilelwe kuyi- Journal of Nutrition siphakamisa ukuthi ukulandela ukudla okunomsoco okudakayo kungase kuhlotshaniswe nezinkinga eziphakeme eziphezulu zesifo senhliziyo. Abacwaningi bahlola isimo somsoco kubantu ababe belandela ukudla okudliwayo okungenani (okungenani amaphesenti angu-70 ukudla okuluhlaza) okungenani iminyaka emibili.
Bathole ukuthi amaphesenti angu-14 kuphela aphakanyisiwe amazinga e-LDL we-cholesterol futhi akekho owayene-triglycerides ephezulu.
Kodwa-ke, amaphesenti angu-38 abahlanganyeli ayengenayo i-vitamin B12, kanti amaphesenti angu-51 anamazinga aphezulu ka-homocysteine. Kokubili amavithamini B12 aphansi kanye namazinga aphakeme okuthiwa yi-homocysteine abhekwa njengengozi ezimele izifo zesifo senhliziyo.
Ucwaningo olunyatheliswa ku- Annals of Nutrition & Metabolism luhlolisise ubudlelwane obuphakathi kokudla okudalwa kokudla okuluhlaza okwedlulele kanye nesisindo somzimba futhi bathola ukuthi inkomba yomzimba womzimba (BMI) ingaphansi kwezinga elivamile lesisindo ngamaphesenti angu-14.7 wamadoda namaphesenti angu-25 abesifazane. Amaphesenti angaba ngu-30 abesifazane abangaphansi kweminyaka engama-45 ubudala babe nengxenye yokuqeda i-amenorrhea (ukungabikho kwezikhathi zokuya esikhathini), ikakhulukazi labo abadla amaphesenti angu-90 noma ngaphezulu ukudla okuluhlaza.
Ukudla kuvunyelwe
Ukuze uthole ukuthi yini ukudla okuvame ukudliwa ekudleni kokudla okuluhlaza, funda uhlu lokudla okumele udle ekudleni kokudla okuluhlaza .
Ukudla Okufanele Kugweme
Amanye ubhontshisi obomvu angadliwa emva kokuba agwetshiwe futhi ahlume, kodwa amanye, njengezinso, soy, nama-bea fava, abhekwa njengokungaphephile ukudla.
Okunye ukudla ukugwema ekudleni okudliwayo kokudla kuhlanganisa:
- Imifino ye-Buckwheat
- Amakhowe
- I-Peas
- Amazambane
- Amaqabunga eRhubarb
- Taro
- I-cassava kanye nofulawa wesikhumba
- Ama-Parsnips
Ukudla Okumnandi Okulungisiwe
Ukugxuma nokuhluma. Amabhontshisi amaqanda, ama-legumes, amantongomane kanye nembewu aqukethe i-enzyme inhibitors evame ukubhujiswa ngokupheka.
Izakhi zingakhululwa ngokuzifaka (ukuhluma) noma zihlume.
Ukuhluma kuhilela ukungena emanzini isikhathi esithile. Nakuba izikhathi zokuhluma ezinconywayo zihluka emahoreni amabili (ama-cashews) kuze kube lusuku olulodwa (ngamabhontshisi wezinkukhu), ezinye zokudla eziluhlaza zithi ukuthunga ubusuku bonke banele futhi buhle kakhulu. Kubalulekile ukuqala ngembewu eyomile, eluhlaza, okukhethwa kukho okuphilayo, ubhontshisi, inyamazane noma amantongomane.
Hlanza ubhontshisi, amantongomane, ama-legumes, noma imbewu nendawo esitsheni seglasi. Yengeza amanzi okushisa amakhemikhali ahlanzekile ukumboza bese ugoqa ekamelweni lokushisa ebusuku. Nokho, ubhontshisi bezinkukhu badinga amahora angu-24 agcwele.
Hlanganisa izikhathi ezimbalwa ngaphambi kokusebenzisa.
Ukuhluma. Emva kokuhluma, imbewu, ubhontshisi kanye nemifino ingahluma. Ngemuva kokugonywa phakathi nesinyathelo sokugcina senqubo yokuhluma, babeke esitsheni sokuhluma. Shiya kubo ekamelweni lokushisa ngesikhathi sokunconywa. Imbewu, ubhontshisi, noma i-legume izovula futhi ihlumela lizokhula kulo. Hlanza amantongomane noma imbewu bese uvula kahle. Zingagcinwa esitsheni esingazimele esiqandisini izinsuku ezinhlanu.
Ukungahlehlisi. Ukudla kungashiswa, kungabi ngaphezu kuka-118 F, besebenzisa ucezu lwemishini ebizwa ngokuthi i-dehydrator ukulingisa ukuma kwelanga. Ama-Dehydrators aneziqukathi ezifakwe ngamanzi okushisa ukuze afudumele ekushiseni okuphansi. I-fan ngaphakathi kwe-dehydrator ishaya umoya ofudumele kulo lonke ukudla, okusabalalisa ematayini. Ama-dehydrators angasetshenziselwa ukwenza omisiwe, utamatisi omisiwe, ama-kale chips, ama-crackers, isinkwa, ama-croutons, nezikhumba zezithelo.
Iphutha. Ukudla kungahlanganiswa noma kuqoshiwe besebenzisa iprosesa yokudla noma i-blender ukwenza izindlela zokupheka ze-smoothies, i-pesto, isobho, i-hummus.
Ukuphuza. Ukudla okunomsoco kuhlanganisa i-sauerkraut, i-yogurt eluhlaza, i-yogadamia nut ushizi kanye ne-kimchi.
Juicing. Imifino nezithelo zingaba yi-juiced.
Izinsiza ezisetshenziselwa ukulungisa ukudla okudlayo
- Blender - ukwenza smoothies, isobho, amakhi nut
- I-thermometer - ukuqinisekisa ngesikhathi sokushisa ukudla okuhlala ngaphansi kwe-118 F
- I-Dehydrator - isiqeshana somshini ongashisa umoya oshisayo ngokudla ukuze wengeze owomile, ukuhlambalaza noma ukuphuza ukudla
- Juicer
- I-mini-blender - yokuchofoza noma ukugaya ukudla okuncane
- Iprosesa yokudla
- I-Spiral Slicer - inquma imifino ibe yizimo ezinamandla
- Iziqukathi ezinkulu noma amathreyi ukuze athole futhi ahlume imbewu, okusanhlamvu, nobhontshisi
- Izimbiza zeMason noma amahlumela
Ingabe Izithelo Zamaqanda Nezimbongolo Zidla Ngokuphephile?
Enye yezinto ezikhathazayo abantu abanokudla okudliwayo okuyiyo engozini yokudla okunomsoco, njenge-vitamin B12, i-vitamin D, i-iron, i-zinc, ne- omega-3 fatty acids . Ukudla okuluhlaza okwedlulele nakho kuhlotshaniswa nesisindo esincane se-bone.
Ukudla okunye kuyagcina kakhulu emva kokupheka ngoba ingxenye ehlanganisiwe idiliziwe. Isibonelo, utamatisi ophekwe uqukethe izikhathi ezintathu ukuya kwezine ngaphezulu kwe-lycopene kunezamatamatayi aluhlaza. Izinga lamakhemikhali e-broccoli okuthiwa ama-sulforaphanes akhuliswa uma i-broccoli ishubile nge-140 degrees Fahrenheit.
Ezinye ukudla okuluhlaza ziphezulu ngama-calories, amafutha, noshukela.
Ukupheka kuvimbela izifo ezithwala ukudla (njenge-E.coli). Ukudliwa kokudla okuluhlaza akukhuthazwa ngabesifazane abakhulelwe, izingane, abadala asebekhulile, abantu abanamasosha omzimba abuthakathaka, nalabo abanezimo zezokwelapha.
Abantu abane-hypoglycemia noma isifo sikashukela kufanele baqaphele ekudleni kokudla okuluhlaza. Nakuba ama-antioxidants, imifino, kanye ne-fibre ingaba usizo, ukwanda ngokweqile kwejusi kungahle kwande isimo.
Abantu abanomlando wokuphazamiseka kokudla noma labo abanesisindo esiphansi kufanele baxoxe nomhlinzeki wabo wezempilo ngaphambi kokuzama ukudla kokudla okuluhlaza.
Izwi elivela
Ukudla okuvamile kwamaMelika kuncane ezitsheni nemifino futhi kunemikhiqizo eminingi yezilwane nokudla okucutshungulwayo. Ukuthola izithelo, imifino kanye nezinye izitshalo zokudla ezitshalweni zethu kungakhusela izifo ezithile.
Nakuba iningi lethu lingase lizuze ekudleni ukudla okunye okutshala izitshalo, ukunamathela kumaphesenti angama-70 noma ngaphezulu kokudla okudliwayo okudliwayo kungadinga umzamo omkhulu futhi kunezinselele ezithile (njengezingozi zokuntuleka kwevithamini B12, ukutholakala kwevithamini D, okuphakanyisiwe homocysteine, ukugula okuphethwe ukudla, nokugula ngokweqile), ngakho-ke uma ucabanga ngokuzama ukudla, thintana nomhlinzeki wakho wezempilo ukuze ubone ukuthi yiluhlelo oluhle lokudla kwakho.
Uma ungathanda ukudla ukudla okungaphezulu okuluhlaza kodwa ungafuni ukuya ekudleni kokudla okuluhlaza okuphelele, qala kancane ngokuhlanganisa eyodwa noma ngaphezulu kwezimila eziluhlaza ekudleni kwakho futhi uthole ibhalansi ehamba kahle kuwe .
> Imithombo:
> Fontana L, Bonisa uJL, Holloszy JO, Villareal DT. I-bone mass in izihloko ezidliwayo zokudla kwemifino eside. I-Arch Intern Med. 2005 kuMashi 28; 165 (6): 684-9.
> Koebnick C, Garcia AL, Dagnelie PC, Strassner C, Lindemans J, Katz N, Leitzmann C, Hoffmann I. Ukusetshenziswa isikhathi eside kokudla okudliwayo okuhlobene nokudla kuhloswe nge-serum LDL cholesterol ne-triglycerides kodwa futhi ne-plasma homocysteine ephakeme i-serum ephansi ye-HDL ye-cholesterol kubantu. J Nutriti. 2005 Oct; 135 (10): 2372-8.
> Koebnick C, Strassner C, uHoffmann I, Leitzmann C. Imiphumela yesikhathi eside sokudla okuluhlaza okwesibhakabhakeni ngesisindo somzimba nokuya esikhathini: imiphumela yocwaningo lwemibuzo. I-Ann Nutr Metab. 1999; 43 (2): 69-79.
Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela olayisensi. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.