Isikhokelo sokuTya endaweni yokuTya: Ukwenza ukhetho oluphilileyo

"Kubantu abafuna ukuphucula umgangatho wobomi babo, ngaba ukufaka izithako zokutya okunempilo kunokuba linyathelo elilula eliya kwimpilo engcono?"

Ukutshintshwa kokutya

Ukutya kakuhle akuthethi ukuba kufuneka uyeke ukutya okuthandayo. Inxalenye yokonwabela ukupheka ekhaya kukubeka isimbo somntu kwisitya ngasinye. Abantu ngokukhawuleza bafumanisa ukuba bakhetha ukutya okunempilo endaweni yokutya okunamafutha aphezulu, iswekile eninzi, okanye izithako ezinesodium ephezulu. Ukutshintshana okusempilweni kunokwaziswa ngokuthe ngcembe ukuvumela iincasa zokungcamla ukuziqhelanisa. Kuyenzeka ukunciphisa:

• Calories
• Amafutha angenampilo
• Sodium
• Ushukela ococekileyo

Ukwenza nje i-smart swaps ezithatha indawo yezinye izithako ngezo ziluncedo ngakumbi.

Izithako zokutya okunempilo

Iiresiphi zisixa samalungu azo. Isitya esenziwe ngezithako ezininzi songeza isondlo saso esisempilweni okanye esingenampilo. Izithako eziphezulu kwiikhalori, i-fat saturated, iswekile eyongeziweyo, kunye / okanye i-sodium inokwenza isitya singabi nasondlo. Ngokwenza ukutya okucwangcisiweyo, abantu banokutshintsha isitya esinekhalori eninzi, esinamafutha amaninzi, esineswekile sibe yinto enesondlo. Xa lwenziwa rhoqo olu hlengahlengiso lukhokelela kutshintsho lwexesha elide lokuziphatha okunempilo. Ukwenza uhlengahlengiso oluncinci lukhokelela ekuphuculeni ukulawula ubunzima, impilo yentliziyo, kunye nomngcipheko wezifo ezingapheliyo.

Ukufaka endaweni yaMafutha kunye neeOyile ezingenaMpilo

• Amafutha sisondlo esiyimfuneko, nangona kunjalo, ukutya okunamafutha amaninzi kudibene nomngcipheko okhulayo we-coronary artery disease,Geng Zong, et al., 2016)
  kunye namanqanaba aphezulu e-cholesterol. (Umbutho weentliziyo zaseMelika. 2021)
• Ukutya okunje ngebhotolo, ioyile yekhokhonathi, kunye nelard zezinye zezona zisetyenziswa kakhulu ngamafutha ahluthayo.
• Ngakolunye uhlangothi, uphando lubonisa ukuba ukutya okunamafutha amaninzi angenayo i-unsaturated ngokuqhelekileyo kudibaniswa nempilo engcono ye-cardiovascular kunye nokufa okuphantsi. (Isikolo saseHarvard TH Chan seMpilo yoLuntu. 2016)

1. Endaweni yokubhaka ngebhotolo, zama ukusebenzisa i-appleauce, iiavokhado ezicujiweyo, okanye iibhanana ezicujiweyo.
2. Ezi ndlela zisekelwe kwizityalo aziwugqithisi umzimba ngamafutha ahluthayo.
3. Zama ukusebenzisa isiqingatha sebhotolo kunye nesiqingatha enye indlela yokusika iikhalori kunye namafutha.
4. Ukupheka, zama ukutshisa, ukuqhotsa, okanye ukuqhotsa nge-olive okanye i-avocado oil.
5. Zombini ziqulethe amafutha anempilo e-monounsaturated.
6. La mafutha angasetyenziselwa ukudipha isonka kunye nesidlo sakusihlwa okanye i-snack ekhawulezayo.
7. Imifuno emitsha okanye i-dash yeviniga ye-balsam inokongeza incasa.

Iiswekile ezisulungekisiweyo

Ukonwabela iilekese kunokuba sempilweni, kodwa injongo kukukhumbula ukuba iswekile esulungekisiweyo ityiwa kangakanani na. Iincasa ezimnandi zithumela imiqondiso kumaziko okuvuza ebuchotsheni, onyusa imibutho entle neswekile. Nangona kunjalo, ukutya iswekile eninzi kunokukhokelela:

• Ukutyeba kwakho, (USamir Faruque, et al., 2019)
• Uxinzelelo lwegazi oluphakamileyo
• Ukwanda kokuvutha okungapheliyo. (UPapasho lwezeMpilo lwaseHarvard. 2022)
• Umndilili waseMelika utya isixa esiphindwe kabini ukuya kathathu seswekile ngosuku (Umbutho weentliziyo zaseMelika. 2023)

Zama ukulawula ukuba ingakanani iswekile engena.

1. Cinga ngokunyusa ukubuyisela iswekile kwizinto ezibhakiweyo ngokudibanisa isithathu kwisine okanye isiqingatha seswekile.
2. Zama ukusebenzisa iziqhamo ezitsha njengesimuncumuncu sendalo.
3. Imihla eculiweyo yongeza incasa efana necaramel ngaphandle kokutshiza iswekile yegazi njengeswekile emhlophe.
4. Imaple isiraphu yenye enye indlela.
5. Zama ngokhetho kunye nokudibanisa ukugcina iiswekile ezisulungekileyo zibe zincinci.
6. Kwisoda okanye ezinye iziselo eziswiti, cinga ukuhamba nesiqingatha ngamanzi ahlwahlwazayo kunye nesoda okanye ijusi.
7. Thambisa amanzi aswiti ngeziqhamo ngokuwafaka kwingqayi okanye ibhotile.

Sodium

ityuwa kolunye ugqithiso oluqhelekileyo kukutya komntu ngamnye. I-sodium inegalelo kumazinga aphezulu oxinzelelo lwegazi oluphezulu, ukuhlaselwa yintliziyo, kunye nestroke.

• I-CDC inikezela ngeengcebiso malunga nendlela ukunciphisa i-sodium kunokuphucula impilo. (Amaziko oLawulo noThintelo lweZifo. 2018)
• Uluhlu lwezinye iziqholo kunye neziqholo zinokukhulisa incasa yokutya.
• Thenga okanye wenze imixube yencasa eyahlukeneyo.
• Ngokomzekelo, i-cumin, i-chili powder, i-oregano, kunye ne-pepper flakes ebomvu inokuqhola isitya okanye umxube we-thyme, i-paprika, i-powder powder kunye ne-onion powder inokongeza amanqaku amnandi.
• Uphononongo lufumene ukuba ukongeza ijusi yelamuni kwiiresiphi kunokunciphisa umxholo wesodium kwaye wongeze ubungakanani. (Abalimi beSunkist. 2014)

Amazimba

Abantu akufuneki bakhethe irayisi emdaka okanye i-pasta yengqolowa yonke isidlo kodwa zama ukukhetha isiqingatha sexesha. Ukutshintshwa kokutya okunokunceda ukufikelela kwisiqingatha sendawo kubandakanya:

• Iipopcorn okanye i-wheat crackers endaweni ye-crackers yomgubo ocoliweyo.
• Ingqolowa epheleleyo yepizza crust endaweni yesiqhelo uqweqwe.
• Faka irayisi emdaka endaweni emhlophe kwi-stir-fries okanye kwi-casseroles.
• I-oatmeal endaweni ye-cereal yengqolowa esulungekileyo.
• I-pasta yengqolowa epheleleyo ye-spaghetti kunye ne-meatballs okanye ezinye izitya ze-pasta.
• Iquinoa njengesitya esisecaleni endaweni yerayisi emhlophe okanye i-couscous.

Uninzi lweenkozo ezigcweleyo zilingana nefiber eninzi kunye neevithamini ze-B ukunceda ukugcina amandla, ukuthintela i-spikes yeswekile yegazi, kunye nokukhuthaza impilo yokugaya. Ukutya ukutya okuziinkozo okuninzi kudityaniswa nomngcipheko oncitshisiweyo wesifo sentliziyo (Caleigh M Sawicki, et al. 2021) kunye nomngcipheko ophantsi womhlaza wekoloni. (Glenn A. Gaesser. 2020)

Ukufumana indibaniselwano echanekileyo yolu tshintsho luthatha ixesha. Hamba ngokucothayo kwaye ungcamle rhoqo ukubona ukuba ukutshintshwa ngakunye kuyichaphazela njani incasa yeresiphi kunye noburhabaxa.

---

Yongeza iMetabolism

---

Ucaphulo

Zong, G., Li, Y., Wanders, AJ, Alssema, M., Zock, PL, Willett, WC, Hu, FB, & Sun, Q. (2016). Ukuthathwa kwe-acids egcweleyo kunye nomngcipheko we-coronary heart disease kumadoda nabasetyhini base-US: izifundo ezimbini ezilindelekileyo ze-longitudinal cohort. I-BMJ (uphando lweKlinikhi ed.), 355, i5796. doi.org/10.1136/bmj.i5796

Umbutho weentliziyo zaseMelika. Amafutha ahluthayo.

Isikolo saseHarvard TH Chan seMpilo yoLuntu. Amafutha ahlukeneyo okutya, ingozi eyahlukileyo yokufa.

Faruque, S., Tong, J., Lacmanovic, V., Agbonghae, C., Minaya, DM, & Czaja, K. (2019). I-Dose yenza i-Poison: i-Sugar and Obesity e-United States-Uphononongo. Ijenali yasePoland yokutya kunye nenzululwazi yezondlo, i-69 (3), i-219-233. doi.org/10.31883/pjfns/110735

UPapasho lwezeMpilo lwaseHarvard. Ingozi emnandi yeswekile.

Umbutho weentliziyo zaseMelika. Ingakanani iswekile eninzi kakhulu?

Amaziko oLawulo noThintelo lweZifo. Indlela yokunciphisa ukutya kweSodium.

Abalimi beSunkist. Abalimi beSunkist kunye nabaPheki abavela kwiYunivesithi yaseJohnson & Wales Bakhupha uPhando olutsha lweS'alternative®.

Sawicki, CM, Jacques, PF, Lichtenstein, AH, Rogers, GT, Ma, J., Saltzman, E., & McKeown, NM (2021). Ukutya okuziinkozo okupheleleyo kunye nokuCokisiweyo kunye noTshintsho lweLongitudinal kwi-Cardiometabolic Risk Factors kwi-Framingham Offspring Cohort. Umbhalo wesondlo, i-151 (9), i-2790-2799. doi.org/10.1093/jn/nxab177

I-Gaesser GA (2020). Iinkozo ezipheleleyo, iiNkozo eziQinisekisiweyo, kunye neNgcipheko yoMhlaza: Ukuphononongwa okuCwangcisiweyo kweMeta-Uhlalutyo lwezifundo zokuQaphela. Izondlo, 12(12), 3756. doi.org/10.3390/nu12123756