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Sizele ukubhaka iintlobo ezahlukeneyo zesonka kule minyaka ingama-30,000 idlulileyo. Ngokwendlela yokuphila yale mihla, isonka sithathwa njengesingenampilo nangona sityiwa ngabantu abangama-65% njengenxalenye ebalulekileyo yokutya kwabo. Ukusetyenziswa kwesonka yonke imihla kuneengxaki ezahlukeneyo. Njengokwanda kweswekile yegazi, isifo se-celiac, ukusetyenziswa okuphezulu kwe-fructose, ukutya kweekhalori eziphezulu kodwa izondlo ezibaluleke kakhulu, ukunyusa i-cholesterol embi, njl.
Ke, iyintoni umphumo wesonka kwiindlela ezikhululekileyo?
1. Ubukho beGluten
Iinkozo ezisetyenziselwa umgubo ziyaziwa ziqulathe umxube weeproteni ezibizwa ngokuba yi-gluten. I-Gluten ikhona kunye nesitashi kwi-endosperm yeenkozo. Le yiprotein enegalelo kwipropathi ye-viscoelastic yentlama yesonka, enoxanduva lokuhlafuna isonka esisifumana xa isonka sibhakiwe kwaye silungele ukutyiwa.
Le gluten xa icolwa ngumzimba ibangela ukucaphuka kwitrakta yodonga yokwetyisa, i-villi yamathumbu amancinci ikakhulu. Oku kubizwa ngokuba kukunganyamezelani kwe-gluten okanye isifo se-celiac. Ezi villi zinoxanduva lokufakwa kwezondlo emzimbeni wethu. Xa lo msebenzi ungenziwanga, ukhokelela kwintlungu esiswini, ukudumba komzimba kunye nokungahambelani kokuhamba kwamathumbu.
Ayisiba bantu banesifo se-celiac kuphela abafumana ukucaphuka kwamathumbu, kodwa iipesenti ezingama-77 zoluntu ziyaziwa ukufumana ezi mpawu nokuba sikhona na esi sifo.
2. Ubukho bePhytic Acid
Iinkozo ziqulathe 'i-anti-nutrient' ebizwa ngokuba yi-phytic acid. Oku kubangela umphumo ofanayo njenge-gluten kwaye kuthintela ukufunxwa kwezondlo ezibalulekileyo njenge-zinc kunye ne-calcium ekutyeni okutyiweyo. Oku kukhokelela ekucaphukeni kwamathumbu kwaye ekugqibeleni kulungelelanise ukungalingani.
3. Ubukho beFibre ePhakamileyo
Isonka kukutya okunefayibha. Ifayibha ngokwayo yinto ekunzima ukuyetyisa kwaye uyisebenzisele ukumisela ubunzima bomzimba. Xa kukho ukucaphuka kwamathumbu okhoyo, imicu idityaniswa namanzi emzimbeni, ikwenza ukuba ubaleke uye kwigumbi lokuhlamba rhoqo.
4. Ubukho beStatshi
Isonka siqulathe isitatshi. Esi sitashi siqhekeka emzimbeni ngokulula, sibangele ukunyuka okukhawulezileyo kumanqanaba eswekile yegazi. Oku kubangela ukuba ulambe ngokukhawuleza, kwaye ke umhlaba uphelisa ukutya okulula kokufumana ukutya okulula okufumanekayo. Isalathiso se-glycemic index (GI) esibangelwa kukutya kwesonka kukhokelela kwisisu se-gassy kunye nesitulo samanzi.
Isonka ke ayisiyiyo intshukumo evulekileyo yokutya.
Kwimeko apho isonka esininzi sele sityiwe, ezimbalwa zeendlela ezizezona zilungileyo zokuthomalalisa ingqumbo ye-villi iya-
- Ngokusela amanzi amaninzi kwaye uhlale unamanzi amaninzi.
- Ukuchitha ii-electrolyte ezininzi zomlomo ukuzalisa ukungalingani okwenziwe emzimbeni ngenxa yokulahleka kwawo onke amanzi.
- Ukutya ukutya okunotye nge-sodium kunye ne-potassium.
- Ukuphelisa naluphi na uhlobo lokutya okunefayibha, okanye ukutya okuphakamisa i-GI.
- Ukutya ukutya okuncinci nokutya ukutya okulula esiswini, njengeeapile, iibhanana, irayisi, njl.
- Iiprobiotiki zangaphandle, ijusi ye-aloe vera, ii-enzymes zokugaya ukutya, iflakisi okanye imbewu ye-chia.
Uninzi lwazo zonke, ukuba nengqondo eqondayo xa usitya kubaluleke kakhulu.
Yitya ukutya okusempilweni, kwaye uhlale usempilweni.
