Utshwala luyimpilo yomphakathi ka-quintessential "inkemba enezinhlangothi ezimbili." Ukuphuza ngokweqile kotshwala kuhambisana nokunciphisa ingozi yomzimba, futhi njengoba isifo senhliziyo singumbulali owodwa wabesilisa nabesifazane ngokufanayo, ukuncipha kokufa kwabantu bonke. Kodwa-ke, ukuphuza kakhulu ngokweqile kuyingozi kakhulu empilweni ngezindlela ezihlukahlukene, futhi ngisho nokulinganisela kokudla utshwala kuhlotshaniswa nokwanda kwenani lembangela yokufa ngaphambi kwesikhathi: umdlavuza.
Njengoba kunikezwe lezi ziqhwa, akumangalisi ukuthi ngisho nemibono yobuchwepheshe ngesihloko iyahlukahluka. Imibono engezansi ibonisa ubuqili nokubunzima kwalesi sihloko futhi kubonise ukubaluleka kokhetho olunolwazi, olukhethwe ngabanye.
URaysa Buyukbahar, M.Sc., RD
Yebo, utshwala bungaba nendawo ekudleni okunempilo. Kodwa-ke, ukuthi uphuza kangakanani kuthinta impilo yakho. Iziphuzo ezidakayo aziqukethe izakhi ezibalulekile. Yingakho bavame ukubizwa ngokuthi " ama-calories angenalutho ."
Ukudla okunempilo kunesilinganiso esifanele sokudla okuvela eqenjini ngalinye lokudla. Igramu eyodwa yotshwala inikeza ama-kilojoule angu-7 uma kuqhathaniswa nama-4 kilojoule ngegremu ye-carbohydrate nama-9 kilojoule ngogremu ngamunye wamafutha. Uma ukhetha utshwala ukuze unikeze amakholori amaningi okudingayo, ingozi yakho yokuntuleka kokudla okunomsoco.
E-United States, isiphuzo esisodwa sinika amagremu angu-14 kotshwala. Isibonelo, isiphuzo esisodwa kungaba:
- 12 ama-ounces amanzi abilayo avamile ngamaphesenti angu-5 kotshwala
- 5 ama-ounces aphuzile ewayini ne-12 amaphesenti utshwala
- 1.5 ama-ounces asemzimbeni we-distilled spirits (gin, rum, tequila njll) ngamaphesenti angama-40 utshwala
Ukuze ulungise utshwala wakho ukuze uphile ngendlela enempilo, kubalulekile ukuba wonke amaqiniso. Ukufa kwabantu abayizinkulungwane ezingamashumi ayisishiyagalombili nesishiyagalombili kusho ukuphuza utshwala minyaka yonke e-United States.
Ngokusho kweNational Center for Chronicle Prevention and Promotion of Health, ukuphuza ngokweqile (ukusetshenziswa kweziphuzo ezine noma ngaphezulu ngosuku ngabesifazane kanye neziphuzo ezinhlanu noma ngaphezulu ngosuku) kanye nokuphuza ngokweqile (ukusetshenziswa kweziphuzo eziyi-8 noma ngaphezulu ngesonto abesifazane Iziphuzo ezingu-15 noma ngaphezulu ngesonto amadoda) kungaholela ekulimazeni, ukukhubazeka kokuzalwa, nezinkinga zempilo nezenhlalakahle ezinjengezinhlobo eziningana zomdlavuza, ukucindezeleka kwegazi, isifo senhliziyo, isifo sohlangothi, nesifo sesibindi.
Ngotshwala, njengakho konke okunye, ukulinganisela kuyisihluthulelo. Okokuqala, gcina ithrekhi yokuthi uphuza kaningi nokuthi ungakanani. Khona-ke, faka umgomo esilinganisweni seziphuzo ezinsukwini ophuzayo. Ungabi neziphuzo ezingaphezu kuka-4 nanoma yiluphi usuku uma ungumuntu futhi iziphuzo ezingu-3 uma ungowesifazane. Le mingcele ingasiza ekunciphiseni, nakuba kungabikho ngokuphelele, izingozi ezihlobene nophuzo.
Ungashintsha impilo yakho ngokunciphisa ukuphuza utshwala. Khumbula, ulawula ukuthi uphuza kangakanani! Cela usizo ngaphambi kokuphuza kakhulu uma ucabanga ukuthi unenkinga yokuphuza.
UMargaret I. Cuomo, MD
Umbhali wezwe elingenayo igciwane
Host / Umlobi we-PBS documentary A World Without Cancer: Amandla Okuvimbela
Ilungu, i-New York State Cancer Consortium
Uma uphuza ubhiya, iwayini, noma udoti olunzima, uyazi ukuthi utshwala buyandisa ingozi yomdlavuza?
Ingabe sifundisa izingane zethu ukuthi esinye sezimo ezimbi ezihlobene nokuphuza utshwala ukuthi ziyophakamisa ingozi yomdlavuza? Akufanele kube khona ukudideka ngaleli qiniso elilula.
Iziphuzo ezidakayo ziyi-carcinogens, ngokweNational Toxicology Program yoMnyango WezeMpilo WezeMpilo waseMelika kanye ne-International Agency for Research on Cancer. Lapho siphuza kakhulu, ingozi enkulu yomdlavuza wethu. Amagciwane ekhanda nasentanyeni, isisu, isibindi, ikholoni, kanye ne-rectum nesifuba zihlobene nokuphuza utshwala. Kunobufakazi obandayo bokuthi i-cancers ye-pancreas, i-prostate, nesikhumba (i-melanoma) nazo zihlobene nokusetshenziswa kotshwala.
Kunezindlela eziningi utshwala obuvusa ngayo ingozi yomdlavuza. Isibonelo, utshwala buguqulwa emzimbeni ku-acetaldehyde, i-carcinogen eyaziwa eyonakalisa i-DNA namaprotheni. Utshwala futhi landisa i-hormone estrogen emzimbeni, ehlobene nomdlavuza webele.
Kuthiwani ngewayini elibomvu nengozi yomdlavuza? Akukho bufakazi besayense bokuthi i-resveratrol, etholakala ewayini elibomvu futhi ibike ukuthi inezindawo ze-antiticancer, ingavimbela noma ilaphe umdlavuza kubantu.
Uma uphuza utshwala uphinde ubheme ugwayi, ingozi yakho yomdlavuza ikhulu kunokwenza yedwa. Noma yikuphi ukuphuza utshwala kwandisa ingozi yomdlavuza wakho. "Yeka ukuphuza utshwala" kufanele kuvezwe kabanzi ngokuthi "uyeke ukubhema."
UJoel Kahn, MD, FACC
Professor of Medicine (Cardiology), i-Wayne State University School of Medicine
Izici eziningi zempilo yethu zingachazwa ngejika elimeziwe ngu-U, okuyinto umqondo wokuthi ukuziphatha okuncane kakhulu noma okuncane kakhulu kungabangela impilo, futhi indawo enhle lapho uthola khona imiphumela emihle.
1. Ukuphuza ukukhanya "okuphambene nokukhanya" (okuchazwe ngokuthi 1 ukuphuza ngosuku ngosuku lwabesifazane, 2 iziphuzo ngosuku kubantu) kuhlotshaniswa namazinga aphansi okufa kwabantu, ukufa kwezinhliziyo, isifo sikashukela, ukuhluleka kwenhliziyo, nokushaywa yisifo.
Ekuhlaziyweni kwezifundo ezihlanganisa idatha kubantu abangaphezu kwezigidi eziyi-1 kanye namazinga okufa okuphelele, ijika le-U "lihle kakhulu" ngeziphuzo ezingu-1 kuya kwezingubili ngosuku ngabesifazane kanye neziphuzo ezimbili kuya kwezingu-4 ngosuku. Iningi iziphathimandla zincoma kancane.
3. Ekuhloleni okuhlukile kokuphuza kubantu abadala abangama-250 000 base-United States, abacwaningi bathole ukuthi iziphuzo ezingafika ku-7 ngesonto abesifazane nabesilisa abayisishiyagalolunye (14) ngesonto ngamadoda babhekene nokunciphisa amaphesenti angu-30 ekufeni.
I-American Heart Association ikhuthaza abantu ukuba bangaqala umkhuba wokuphuza ukuze kuzuze impilo. Noma kunjalo, kulabo abajabulela isiphuzo sokuphuza utshwala, ingilazi yansuku zonke e-5-ounce yewayini elibomvu (noma amabili) inokusekelwa ngokwesayensi.
Esikhathini esidlule, uBenjamin Franklin uthe "iwayini lenza ukuphila kwansuku zonke kube lula, okusheshayo okusheshayo, ngokuncintisana okuncane nokubekezelelana okungaphezulu." Uma unamathela "endaweni enhle" kungenza impilo ibe yinde kakhulu.
UKathleen Zelman, MPH, RD
Ochwepheshe bokudla
Utshwala luye lwabhekwa kuzo zonke izinhlobo zezinkombandlela zokudla kwabaseMelika ezikhuthaza abadala abaphuza ukwenza kanjalo ngokulinganisela. Ngaphezu kwalokho, izincomo zandiswe ukuze kufakwe amakholori, izincazelo zokuphuza ezijwayelekile, kanye nohlu lwabantu okufanele bagweme utshwala kubandakanya, kuhlanganise
- Abantu abathatha imithi ethile noma ngaphezulu
- Abantu abanezimo ezithile zezokwelapha
- Labo abangakwazi ukulawula inani abaphuzayo
- Noma ubani oneminyaka engaphansi kwengu-21
- Abantu abashayela, abahlela ukushayela, noma bahlanganyela kwezinye izinto ezidinga ukuqapha nokusebenzisana
- Abesifazane abakhulelwe noma abakhulelwe.
Esinye isici esibalulekile okufanele sihlale sikhumbula uma ukuphuza utshwala ukulinganisela ukusetshenziswa kwesiphuzo esisodwa ngosuku kwabesifazane nabesifazane ababili iziphuzo. Kukhona umkhuba wezinyosi eziphakeme zokuphuza utshwala futhi ukwandisa okuqukethwe kotshwala kwamawayini, okuphakeme kunezinga elilinganayo lokuphuza.
Okubalulekile kokuqukethwe kotshwala uma kudlula amazinga. Ukubala okulinganayo kokuphuza, ukwandisa ivolumu ngama-ounces ngokuqukethwe kokuphuza utshwala bese uhlukanisa ngo-0.6 (ama-ounces utshwala ngesiphuzo). Isibonelo: Ubhiya obunama-ounces angu-16 ngamaphesenti angu-5 utshwala: (16) (0.05) /0.6 ulingana nezilinganiso ezingu-1.3 zokuphuza. I-Glassware enkulu ingase ibe nomthelela owedlule futhi idlule umkhawulo wesiphuzo.
Kulabo abaphuza ngokweqile, utshwala lunenzuzo yonke yezempilo, okubandakanya ukukhuthazwa kwempilo yenhliziyo, ikakhulukazi kubantu abadala asebekhulile. Jabulela izinzuzo zezempilo utshwala ngaphakathi kwemingcele ephakanyisiwe.