Muva nje, ngangihlangana nomngane epakini ngesidlo sasemini, futhi ngabona umkhuba ophazamisayo ngempela. Cishe wonke umuntu lapho wayevula iphakethe noma ibhokisi lesidlo sakusihlwa.
Njengoba cishe uyazi, ukukhathazeka okuningi kuye kwaphakanyiswa ukudla okucutshungulwayo , kuhlanganise nokudla okuningi okusetshenzisiwe kanye nezingozi abazenzayo. Eqinisweni, ucwaningo lwamuva olwenziwa ngabacwaningi e-University of Chapel-Hill lithola ukuthi amaphesenti angaphezu kuka-60 okudla okuthengwa minyaka yonke eMelika aqhutshwa kakhulu.
Njengobufakazi bokuqhakambisa obuhlobene nokusetshenziswa kwemikhiqizo emikhumbulweni emikhulu yempilo, ukudla okucutshungulwa kakhulu kuba yindlela yokuxhumana.
Okunye ukucubungula kokudla okuyisisekelo kuyadingeka ukuqinisekisa ukuphepha kwezinto ezibhubhisayo, njengenyama entsha noma ubisi, ukukhathazeka kukhona nemikhiqizo okucatshangwa ukuthi isetshenziswe kakhulu. Lezi yizinto zokudla okulula ezithinta izikhungo zokudla esitolo sakho futhi zibandakanya: ukudla okulungiselelwe, okusanhlamvu, izimpahla ezikhunjelwe, amakhukhi, ama-chips, ama-sodas, amaswidi, amaswidi nezinye izinto ezihlanganisiwe. Ngaphezu kwalokho, izinhlobo eziningi zemikhiqizo yenyama kanye noshizi, njenge-bacon, amasoseji, izinja ezishisayo, inyama yasemini, nezinhlayiya ushizi nazo zibhekwa njengokudla okucutshungulwa kakhulu. Lezi zinhlobo zokudla zihlanganisa iningi lamakholori asetshenziselwa njalo umndeni waseMelika ovamile.
Ukugwema ukudla okucutshungulwayo kungenzeka kungenakwenzeka, kepha ukuqonda ukuthi kungani ukudla okuningi kungaphazamisa isinyathelo sokuqala esibalulekile ekuthuthukiseni impilo yakho.
Okokuqala, le mikhiqizo iqukethe inani elengeziwe likasawoti, ushukela, noma amafutha-konke okubizwa ngokuthi kuyingozi.
Ukudla okucutshungulwe kakhulu kuphethwe ngamakhemikhali nezithasiselo noma izithako zokuvikela ukuthuthukisa ukunambitheka kwabo, ukuthungwa, noma ukunweba ishalofu. Indlela elula yokukhomba noma yikuphi ukudla okusetshenzisiwe ukubuka ilebula; uma kukhona uhlu lokuhlanza lwezithako ezinamagama angaqondakali, amagama anzima kuphephile ukusho ukuthi kusetshenziswe ukudla.
Nazi izindlela eziyisithupha zokudliwa kokudla okucutshungulwa kungathinta impilo yakho:
Ukukhuluphala
Kuyaziwa ukuthi ushukela lunegalelo lokukhuluphala, okungaholela ekutheni kunezinye izifo ezingapheli. Ukudla okucutshungulwa kakhulu kuvame uketshezi oluthe xaxa, kepha ungakhohliswa uma igama elithi "ushukela" lingabonakali elebula. Kunamagama angama-50 ahlukene asetshenziselwa ukuhlunga izinhlobo zezitshukela ezongezwe ekudleni okucutshungulwayo. Amagama avamile kakhulu isiraphu yamanzi, i-fructose, i-glucose, i-sucrose, i-malt noma i-maltose, uju, i-molasses, noma i-nectar.
Eyaziwa ngokuthi "ama-calories angenalutho," noma yiluphi uhlobo lweshukela, kufaka phakathi izinhlobo ezifihlekile noma ezifihlekile, angezeli nhlobo lokudla okunempilo futhi empeleni, likhuthaza umzimba wakho ukuba udle amanye amakholori. Okubi nakakhulu ukuthi ukusetshenziswa kweshukela kubangela umqondo ofanayo wokuthakazelisa nokuthanda ngaphakathi kobuchopho obufana nalabo abalwa nezidakamizwa. Lokhu akuchazi nje ukuthi kungani kunzima ukumelana nemizuzwana ngemva kokufaka imithi emnandi, kodwa kungani abaningi bezwa izifiso ezingenakuqhathaniswa nazo zonke ezinye izidlo eziphethwe kakhulu kanye nokudla okulula.
Ngakho-ke, ingakanani ukudlala ushukela kakhulu? Imikhombandlela ye-2015-2020 Yokudla kwamaMelika incoma ukuthi ushukela owengeziwe kufanele ukhawulelwe ezingeni lika-10 amaphesenti ama-calories nsuku zonke.
Lokhu kufana namashukela ayishumi nambili ushukela ngosuku, okuzwakala sengathi inomusa kakhulu kuze kube yilapho ubheka ukuthi isilinganiso esinamandla sesiphuzo esithambile sinamapuni ayisipuni ayisithupha kuphela.
I-Metabolic Syndrome Kuhlanganisa Izifo Zenhliziyo Nehlobo 2 Sikashukela
Njengokungathi ukukhuluphala kwakungalungile, ukusetshenziselwa kokudla okusetshenzisiwe kuhlanganiswe nesifo se-metabolic, esichazwa njengeqembu lezinto eziyingozi ezingabangela izifo zenhliziyo futhi zifake isifo sikashukela sesi-2. I-metabolic syndrome ikhonjelwa uma kunoma yiziphi izinkinga ezinhlanu ezilandelayo noma ngaphezulu ezilandelayo ezikhona:
- I-waistline eyanda futhi yaziwa ngokuthi "i-apple-shaped" ngokukhuluphala kwesisu
- Ukuphakanyiswa kwe-triglycerides, noma ukudinga imithi yokunciphisa i-triglycerides
- Amazinga we-HDL (aphilile) ama-cholesterol, noma adinga imithi ngenxa yamazinga aphansi we-HDL
- Umfutho wegazi ophakeme, noma udinga imithi yokwelapha izinga eliphezulu legazi
- Ukugaya i-blood glucose ephezulu, noma ukudinga imithi ngenxa yegazi eliphakeme lokugaya igazi
Ubuningi be-ushukela obutholakala ekudleni okucutshungulwa kakhulu yiyona ndlela eyinhloko ye-syndrome ye-metabolic. Ama-sugar Sugar is a uhlobo lwe-carbohydrates, okuyinto umzimba udinga amandla. Kodwa-ke, uma lezi zinhlobo ze-carbohydrate zidliwa ngokweqile ngokweqile, ushukela kufanele ugcinwe emzimbeni - ngokujwayelekile njengamafutha - futhi kungaholela emiphumeleni eminingi eminingana. Isibonelo salezi zinhlobo zezimo ezithinta umzimba kukhona ama-spikes avamile emazingeni egazi wegazi. Kudinga ukuba i-insulin iqiniseke. Ngokuhamba kwesikhathi, lokhu kungabangela ukuvimbela i-insulin, kanye nokwandisa amazinga we-triglycerides egazini. Imiphumela eqoqayo yalezi ziphazamiso zemizimba zingabangela ingozi yokuthuthukisa isifo senhliziyo nesifo sikashukela.
Izifo Ze-Bowel Inflammatory
Ukudla okusetshenzisiwe nakho kungadlala indima ekuthuthukiseni isifo sofuba esibulalayo, esibizwa nangokuthi isifo sikaCrohn noma isifo sofuba esiswini. Kule nkathi, leli cala luhlobo lwama-chemical additive olubizwa ngokuthi ama-emulsifiers, asetshenziselwa ukunweba impilo yehalofu nokusiza ukubamba ukuma noma ukuthungwa kokudla. Zitholakala cishe kuwo wonke umkhiqizo wokudla owenziwe, kufaka phakathi isinkwa, ibhotela le-peanut, i-mix mixes, isaladi yokugqoka, amasoso, i-yogurt, i-pudding, ushizi ocutshungulwayo, i-ayisikhilimu nama-dessert.
Kungase kusimangaze ukwazi ukuthi ama-emulsifiers asetshenziselwa ukudla okucutshungulwa afana nalawo atholakala nasetheni lakho lomkhaya noma i-detergents. Lokhu kungenxa yokuthi umsebenzi oyinhloko we-emulsifier ukuvumela amanzi namanzi ukuba bahlale bexutshwe, kungakhathaliseki ukuthi ngenhloso yokukhipha imishanguzo nezinsiza, noma ukubamba ndawonye izinto zokudla ezivame ukuhlukanisa.
Ekucwaningweni kwakamuva, amagundane aphethwe ukudla okufana nokulinganisa nokulingana kwamakhemikhali okudla okutholakala ekutheni okucutshungwe atholakala ukuthi anezinguquko ezitholakala emanzini abo okugulisa okwakubangela izimo zempilo eziningana kuhlanganise nalabo asebexoxe ngakho-ukukhuluphala nokuqina kwesifo se-metabolic- kanye nesifo sofuba esiswini. Isizathu salokhu kuxhumano kungenxa yokuthi amabhaktheriya abathintekayo anciphisa uketshezi oluvikelayo lwe-mucus okuvame ukuhlukanisa izilwanyana ezivela emdongeni wamathumbu, njengokufana nokuthi umuthi osebenzayo usebenza kanjani ekususeni ukungcola, okwaholela ekuphenduleni okuvuthayo futhi kwandisa izifo zalezi zifo.
Izifo ezizenzakalelayo
Izifo ezizimele ngokuzenzakalelayo ziqala uma isimiso somzimba samasosha omzimba siya haywire futhi sihlasele amaseli awo. Kunezifo ezingaphezu kwezingu-100 ezahlukene, kodwa okujwayelekile kakhulu kuwuhlobo lwesifo sikashukela, lupus, multiple sclerosis, isifo samathambo, isifo sikaCrohn, ne-Hashimoto's thyroiditis. Kulezi zifo, amasosha omzimba adibanisa amangqamuzana aphilile njengempilo futhi enza ukuba kuhlaselwe umzimba okuhloswe ukuvikela.
Kulinganiselwa ukuthi amaphesenti angu-70 omzimba wakho wokuzivikela omzimba atholakala emathunjini akho. Lokhu akumangalisi uma ucabangela zonke izinhlayiya zemvelo ezihamba ngegciwane lakho lokugaya kusukela ekuqaleni kuya ekupheleni. Umzila wakho wamathumbu uhlanganiswe nesendlalelo esikhethekile samaseli abizwa ngamaseli e-epithelial, okusebenza kwawo okumele kube yisikhwama sokuzivikela. Amaseli e-epithelial amathumbu ahlangene ndawonye ngamaqoqo aqinile, okusiza ukuwagcina eboshwe ndawonye futhi aqinise umkhawulo wokuzivikela ngokumelene nama-bacteria, ubuthi kanye namanye ama-antigens ayingozi. Kodwa uma lezi zingxenyana eziqinile ziyekezeka, zinciphisa umzimba futhi zingavumela ukutholakala kwama-antigens eziyingozi emzimbeni ngokukhuphula amandla emathunjini emathunjini. Lokhu kubizwa ngokuthi "ukungena emanzini" kanti okwamanje kuyisihloko esishisayo kucwaningo lwezokwelapha.
Ucwaningo luye lwabonisa ukuthi izithako eziyisikhombisa ezijwayelekile ezitholakala ekudleni okucutshungulwayo zingalimaza izingqungquthela eziqinile, zenze kube lula ukuqina komzimba ngamathumbu. Lokhu, futhi, kuvulwa umnyango we-toxin ukulimaza umzimba, okungabangela amathuba okuthuthukisa isifo esizimele. Izithasiselo eziyisikhombisa ezikhonjiwe yi-glucose, usawoti, ama-emulsifiers, izixazululo eziphilayo, i-gluten, i-transglutaminase microbial, nama-nanoparticles-konke okuvame ukusetshenziswa emikhiqizweni yokudla.
I-Cancer Colorectal
Ukudla okusetshenzisiwe nakho kungandisa ingozi yokuthuthukisa umdlavuza wekolon. Ngalesi sikhathi, leli cala lidla inyama, okubandakanya inyama yasemini, i-bacon, isobho, izinja ezishisayo, nenyama yezinyosi noma yimuphi omunye umkhiqizo wenyama oye waphathwa ngamakhemikhali ukuze ahlale egcinwe. Ingozi ibuye ihlanganise nokudla inyama ebomvu njengezinkomo noma ingulube. Ukudla okungenani ama-gramu angu-50 wezinyosi ezicutshungulwa noma ezibomvu nsuku zonke, okufana nokulingana nenja encane eshisayo noma izicucu ezimbili zebhethoni, kutholakale ukuthi kuphakamisa ingozi yomdlavuza wokulala ngamaphesenti angu-18. Kukholelwa ukuthi ingozi ivela kumakhemikhali asetshenziselwa ukulondoloza lezi zilwane noma inqubo yokupheka abagcinwa kuyo, kokubili okuhlobene nokuvezwa kwama-carcinogenic compounds.
Ukukhathazeka nokucindezeleka
Uma ungaphoqelekile ukuba uhlolisise ukusetshenziswa kokusetshenziswa okusetshenzisiwe okwamanje, nansi enye ingozi yempilo okufanele uyihlole. Ukudla okuphezulu ekusetshenzisweni kokucutshungulwa nakho kuhlobene namazinga okwanda kokukhathazeka nokucindezeleka. Enye inkolelo ukuthi ukuvezwa kulawo ushukela owedezayo kungabangela ukuhlukumeza emathunjini akho, lapho iningi le-production serotonin lwenzeka khona. I-Serotonin iyi-stabilizer ebalulekile, futhi uma imikhuba yokudla ihlanganisa izithasiselo zamakhemikhali ezivamile ekudleni okucutshungulwayo, ingaphazamisa ikhono lomzimba wakho lokugcina amazinga aphilile. Ngaphezu kwalokho, khumbula ukuthi zonke lezo ushukela ezongeziwe zenza i-spike kwi-glucose yegazi futhi zandisa ukukhiqizwa kwe-insulini, okufaka isimiso somshini we-metabolic osheshayo ongabangela ukungabi khona kahle okulandelwa ukulandelana. Futhi, njengoba lezo zitshukela ezenezelwe zingaba umlutha kakhulu, umzimba wakho ulokhu unxanela kakhulu, uphinda ngokuphindaphindiwe le nqubo.
Ngokuvamile, ukudla okuphezulu ekusetshenzisweni kokudla okuvamile kusho ukuthi ukudla okungokoqobo kudliwa, okuholela emzimbeni ukuba ulahleke kwamanye amavithamini namaminerali adingekayo ukusekela isimo sakho sengqondo nempilo engokomzwelo. Nakuba kungenakwenzeka ukuqeda ngokuphelele ukudla okusetshenzisiwe kusuka ekudleni kwethu kwansuku zonke, kuhle ukukhumbula ukuthi udla kangakanani. Ukuqwashisa kungasiza ekwakheni impilo enempilo kanye nokusiza ngezifo eziningi zezokwelapha. Ngihlale ngitshela iziguli zami ukuthi ukudla kungaba umuthi noma i-toxin. Yenza ukudla kwakho akusebenzelanga wena.
> Imithombo:
> Ahmed SH, Guillem K, umlutha we-Vandaele Y. Sugar: ukuxosha ukufaniswa kweshukela kwezidakamizwa kumkhawulo. Ukwelashwa kweMetab we-Curr Opin Clin . 2013; 16 (4): 434-9.
> Benoit Chassaing, Omry Koren, uJulia K. Goodrich, et al. Ama-emulsifiers ezidakamizwa ashukumisa i-mouse gut microbiota ekukhuthazeni i-colitis nesifo se-metabolic syndrome. Imvelo . 2015; 519, 92-96.
> Lerner A, uMatthias T. Izinguquko emigodini yokuqina kwamathumbu emathunjini ehambisana nezidakamizwa zokudla ezimbonini uchaza ukuthi izifo ezithinta izifo zihamba kanjani. I-Autoimmun uMsindisi . 2015; 14 (6): 479-89.
> Poti JM, Mendez MA, Ng SW, Popkin BM. Ingabe izinga lokucubungula ukudla nokulula lixhunyaniswa nekhwalithi yokudla okunomsoco wokuthengwa kwemindeni yase-US? I-Am J Clin Nutr. 2015; 101 (6): 1251-62.
> Stanhope KL. Ukusetshenziswa kweshukela, isifo somzimba nokukhuluphala: Isimo sokuphikisana. Crit Rev Rev Clin Lab Sci . 2015; Sep 17: 1-16.