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Impilo Impilo-ntle Wellness oi-Neha Ghosh Ngu UNeha Ghosh ngoFebruwari 10, 2020 Wonke umntu uyakuthanda ukutya ukutya okungenamsoco, ngakumbi abantwana abangenabuchule bokumelana nesilingo. Uhlolisiso luveze ukuba abantwana ababukela ukutya okungafunekiyo bonyusa umngcipheko wokukhetha ukutya okungenampilo, abakwenzayo kwimizuzu engaphantsi kwengama-30 emva kokuvezwa zizibhengezo. [1] .
Yintoni ukutya okungenampilo? Igama elithi 'inkunkuma' libhekisa kwinto eyinkunkuma nenkunkuma. Kwaye kuyinyani ngokwaneleyo, ukutya okungenamsoco akunazondlo kwaye akunampilo, okunokuba neziphumo ezibi kwezempilo, nokuba unayo kanye ngexesha okanye mhlawumbi yonke imihla.
Ukusetyenziswa rhoqo kokutya okukhawulezayo okunje nge-burger, ipitsa, isandwich kunye namaqebengwana ahlala enezinto ezinobungozi ezinjengeswekile, ioyile yesundu, isiraphu yengqolowa ephezulu, umgubo omhlophe, iilekese ezingezizo, amafutha, kunye ne-monosodium glutamate (MSG), ukubiza ezimbalwa kwandisa umngcipheko wokutyeba kakhulu, isifo sentliziyo, umhlaza njalo njalo.
Ukungancedi kokutya okungafunekiyo
1. Ubangela iingxaki kwimemori
Ukutya ukutya okungenamsoco kunokuyonakalisa imemori yakho. Ukutya okuphezulu kwamafutha aphezulu kunye nokutya okuneswekile eninzi kunokwehlisa isantya sokufunda, inkumbulo kunye nokuqwalaselwa. Ukusetyenziswa kakhulu kokutya okuphezulu kunamafutha kunye neswekile kuguqula amalungu engqondo anoxanduva lokufunda, inkumbulo kunye nomvuzo [Mbini] .
2. Ukunciphisa ukutya
Ukusetyenziswa kakhulu kokutya okwenziweyo kunye nokuqhotsiweyo kunokuthumela imiqondiso exubeneyo kwingqondo, nto leyo eyenza kube nzima ukuqhubekeka ulambile kwaye waneliseke kangakanani. Ukutya ukutya okungenampilo kuya kuthintela umzimba wakho kwizakhamzimba ezibalulekileyo kwaye kubulale umdla wokutya ngokugcina isisu sakho sigcwele ixesha elide. Oku kunciphisa ukusebenzisa kwakho ukutya okusempilweni [3] .
3. Isenokubangela ukudakumba
Ukutya ukutya okukhawulezayo kuguqula ukusebenza kwemichiza kwengqondo, enokuthi ikhokelele kwiimpawu zokurhoxa ezibandakanya ukungakwazi ukujongana noxinzelelo, yiyo loo nto ikwenza uxinezeleke. Uphononongo lufumanise ukuba abantu abatya ukutya okukhawulezayo kunye nokutya okucutshungulwayo basemngciphekweni owandayo woxinzelelo xa kuthelekiswa nalabo abatya ukutya okungakhawuleziyo [4] .
4. Yandisa umngcipheko womhlaza
Uphando olupapashwe kwiAsia Pacific Journal of Cancer Prevention lubonise umanyano phakathi kokutya okukhawulezayo kunye nomngcipheko womhlaza wekolon. Iziphumo zophononongo zifumanise ukuba ukutya ukutya okukhawulezayo njenge-falafel, iitshipsi zeetapile kunye neetshipsi zombona zinxulunyaniswa nomngcipheko owandayo womhlaza wekolon. Uphononongo lukwatsho ukuba ukutya ibhatyi enye okanye ezimbini okanye ngaphezulu kwesihlanu ngeetapile eziqhotsiweyo ngeveki okanye ukutya kabini ukuya kwisithathu kweesandwich zenkukhu ngeveki kukonyusa umngcipheko womhlaza wekolon. [5] .
5. Ukuphazamiseka kokugaya
Ukutya okungenamsoco kubangela iingxaki zokugaya ukutya njenge-gastroesophageal reflux disease (GERD) kunye nesifo sengqondo samathumbu (IBS). Ikwabangela ezinye iingxaki zokwetyisa ezinje ngeasidi, ukuqhina kunye nokudumba. Isizathu sokuba oku kukutya kukhawulezayo kuphezulu kwisodiyam evumela ukuqokelelwa kokugcinwa kwamanzi esiswini, kukwenza uzive ukhululekile.
6.Yandisa ukutyeba
Uphononongo olupapashwe kwiJenali yoNyango kunye nococeko lubonise unxibelelwano phakathi kokutya okukhawulezayo kunye nomngcipheko wokutyeba kakhulu kubafundi. Ngexesha lofundo, i-67.4% yabasetyhini kunye ne-80.7% yamadoda yayinohlobo olunye lokutya okukhawulezayo, okubandakanya isandwich, ipitsa kunye nenkuku eqhotsiweyo. Iziphumo zibonise ukuba ukuxhaphaka kokutyeba ngokusekwe kwisalathiso sobunzima bomzimba (BMI) kunye nomyinge we-hip-hip ratio (WHR) yayiyi-21.3% kunye ne-33.2% ngokwahlukeneyo. [6] .
7. Ukuphakamisa umngcipheko wesifo sentliziyo
Ukutya okukhawulezayo okufana nesoda, ipitsa, iicookies, iikeyiki kunye neefry ziqulathe izixa ezikhulu zeswekile kunye namafutha. Amanqatha eTrans ayaziwa ngokwandisa i-LDL (cholesterol embi) kunye nokunciphisa i-HDL (cholesterol elungileyo) ekubeka emngciphekweni wesifo sentliziyo [7] .
8. Ukunyuka kwamazinga eswekile yegazi
Ukutya okungenamsoco kuqulethe ii-carbohydrate ezilula ezibangela ingqibelelo kumanqanaba eswekile yegazi. Ukutya ukutya okungenamsoco rhoqo kuya kuguqula inqanaba le-insulin eqhelekileyo, ngaloo ndlela kwandise umngcipheko wohlobo lwe-2 yeswekile, ukuzuza ubunzima kunye nokuxhathisa kwe-insulin.
9. Kubangela ukonakala kwezintso
Ukutya okungafunekiyo kuphezulu kwi-sodium enokuba negalelo kwizifo zezintso. Isodiyam ibangela ukwakhiwa kolwelo kwizintso. Ngokwesikolo seHarvard Medical School, isodium engaphezulu inyusa umngcipheko wamatye ezintso kuba ikhokelela ekunyukeni kwamanqanaba e-calcium kumchamo.
10. Kubangela ukonakala kwesibindi
Ukutya okuphezulu kokutya okukhawulezayo kunetyhefu kwisibindi kuba oku kutya kunamafutha neswekile eninzi. Ukusetyenziswa kakhulu kwamafutha kuqokelelwa esibindini, okunika ukonyuka kwesifo sesibindi esinamafutha.
11. Ichaphazela ukuchuma
Ukusetyenziswa okuphezulu kokutya okungafunekiyo kwandisa umngcipheko wokungachumi emadodeni nakwabasetyhini. Zingakhokelela kwiingxaki ezahlukeneyo zokuzala ezinjengokubalwa kwesidoda kunye neziphene zokuzalwa kwiintsana ezingekazalwa esibelekweni.
12. Kubangela ukhukuliseko lwamathambo
Ukutya okukhawulezayo kunye neziselo ezihlwahlwazayo ezinje ngesoda zihlala zonyusa iiasidi emlonyeni, ezophula i-enamel yamazinyo kwaye ziyichaze kwiintsholongwane, zibangele ukubola kwamazinyo kunye nemingxunya. Ukongeza, ukutya okukhawulezayo kunokuwenza buthathaka amathambo akho, okunciphisa umngcipheko we-osteoporosis.
13. Ichaphazela ulusu
Ukutya kakhulu ukutya okungafunekiyo njengokutya okuthosiweyo kunye nokuqhubekekayo kunokubangela imiba eyahlukeneyo yolusu kubandakanya amabala. Uphononongo lubonise ukuba abantwana kunye nabakwishumi elivisayo abatya ukutya okukhawulezileyo ngaphezulu kwamaxesha amathathu ngeveki basemngciphekweni okhulayo we-eczema [8] .
Ungakoyisa Njani Ukutya Ukutya Okungafunekiyo
- Sela amanzi amaninzi
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Sebenzisa ukutya okune-protein
- Munch kumashwamshwam asempilweni xa ulambile
- Lala ngokwaneleyo
- Kuphephe ukuthatha uxinzelelo oluninzi
- Ziqhelise ukutya okunengqondo
- Yitya ukutya okunotye iziqhamo kunye nemifuno
Ii-FAQ eziqhelekileyo
Ngaba ukutya okungenampilo kunokukugulisa?
Ewe, ukusetyenziswa kakhulu kokutya okungekho mpilweni kunokuba nefuthe elibi kwimpilo yakho. Inokukwenza ugule kwaye udinwe kwaye ikwabangele nezinye iingxaki zempilo.
Kutheni ukutya okukhawulezileyo kukubi kuwe?
Ukutya okukhawulezileyo akulunganga kwimpilo yakho kuba kunamafutha amaninzi, kukutya okuneswekile kunye neswekile okwandisa umngcipheko weswekile yegazi, isifo sentliziyo, umhlaza, isibindi kunye neengxaki zezintso.
Ungayeka njani ukutya ukutya okungenampilo?
Ungayeka ukutya ukutya okungekho mpilweni ngokubandakanya ezi zinto kukutya okutya mihla le, okubandakanya ukutya iziqhamo kunye nemifuno, amafutha asempilweni, kunye neeprotein kunye nokutya okune-fiber.
Ngaba uya kuncipha xa uyeka ukutya ukutya okukhawulezayo?
Ewe, ukusetyenziswa kokutya okukhawulezayo kukhokelela ekuzuzeni ubunzima. Ke, nje ukuba uyeke ukutya ukutya okungekho mpilweni ukusebenzisa ikhalori kuya kunciphisa kwaye uza kuqala ukunciphisa umzimba.
