Ukudla okuhambisana nezifo: izimiso nemiphumela

Mhlawumbe usuzwile ngokucwaninga kweShayina okuthakazelisayo, okuyiminyaka engama-20 futhi kwaba khona imindeni eyizinkulungwane eziningana? Lolu cwaningo oluyisisekelo ekudlaleni lwalwenziwa ngaba ososayensi abadumile baseMelika naseGreat Britain. Ucwaningo lwamaShayina (CI) lube yisifundo esikhulu kakhulu emkhakheni wokudla. Imiphumela yayingalindelekile, futhi iyajabula kakhulu ngabalimi kanye nabathandi bokudla okuluhlaza. Babuye baphinde baziqinisekisa ukuthi bahamba ngendlela efanele. Ngaphambi kwakho iziphetho ezinhlanu CI kanye nemigomo yokudla, okuzosiza ukuthi ungaguli.

1. Ukudla okusekelwe ekutheni izitshalo akukuvumeli ukuba uzuze isisindo futhi uvikele kuzo zonke izifo.

   Ucwaningo luye lwabonisa ukuthi lapho ukudla okunomsoco kusekelwe ekutheni izitshalo, izifo kanye nesethi yesisindo esiningi kunzima. Ososayensi bathole ukuthi ukudla kwesitshalo kufana ngqo nesistimu yokugaya, futhi amaprotheni wesilwane yisisusa esibalulekile cishe kuzo zonke izifo ezaziwayo. Futhi, okokuqala, umdlavuza wesibindi.

   Ngokusho kwabacwaningi, ukudla okunomsoco kufanele kube nokudla kwezitshalo. Ukudla okuhle kufanele kube nezindawo ezimbili - zikwazi ukugaya futhi ziqukathe i-fibre yokudla. Lezi zindlela ezimbili zihlangene izithelo eziluhlaza, imifino, amantongomane, imbewu yamafutha, okusanhlamvu, izimpande, imifino. Kuyinto efiselekayo ukukhipha ngokuphelele imikhiqizo equkethe amaprotheni wesilwane, kuhlanganise inyama, amaqanda, ubisi, i-kefir, ushizi kanye nabanye.

   Ekuqaleni, le datha iqinisekisiwe ekuhlolweni kwamagundane. Amagundane ayehlukaniswe ngamaqembu amabili. Esikhathini sokudla kweqembu lokuqala kwakuyi-20% yeprotheyini yezilwane, futhi iqembu lesibili liqukethe amaprotheni angu-5 kuphela. Umphumela wawumangalisa: wonke amagundane avela eqenjini lokuqala athuthukisa umdlavuza noma izilonda ezinqandekile. Ngamahhashi avela eqenjini lesibili yonke into yayihlelekile. Lokhu kuhlolwa kuphindwe izikhathi eziningana futhi imiphumela ihlale ifana.

2. Ukudla, okuyinto (njengoba sikholelwa) kuqukethe amavithamini amaningi, akusiyo njalo enempilo.

   Ngezinye izikhathi sinezela ekudleni kwethu ukudla esikukholelwayo kuqukethe ama-macronutrients, amaminerali, amavithamini, ama-fatty acids, ama-amino acids njalonjalo. Kodwa lokhu akuqinisekisi ukuthi sidla kahle. Isibonelo, sitshela njalo ukuthi kukhona amino acid abalulekile emzimbeni. Kodwa-ke, esikhathini eside, ukusetshenziswa kwamaprotheni wesilwane kungabangela inani elikhulu lezifo. Ukudla kuphela okuhambisana nesakhiwo kanye nemvelo ye-digestive system kusinika ithuba lokuba nempilo.

   Yebo, kunzima ukuhlela kabusha isimo sakho sengqondo ekudleni, ngoba sikhule ekucwaningweni kososayensi abakhuluma ngokuphambene nalokho. Futhi kithi, ukushintsha izinkolelo zethu, okuthuthukile eminyakeni neminyaka, kuwumsebenzi onzima kakhulu. Noma kunjalo, inqubekela phambili ayimi.

3. Izithako ze-Vitamin ngokuvamile zingaphephile.

   Esinye isiphetho esithakazelisayo sokutadisha kwaseShayina: ukungena kwezidakamizwa zokudla akugcini nje kuphela ukuthi akuqinisekisi isimo esihle somzimba, kodwa kunganikeza nemiphumela emibi engalindelekile. Ingozi yezidakamizwa zokudla ukuthi ukuthatha, ucabanga ukuthi uzivikela kuzo zonke izifo. Kulesi simo, umuntu uqobo unikela ngokuzijabulisa ngokomzimba futhi akubheki okungadingekile ukuba angene emidlalweni noma ahambisane nokudla. Ubufakazi bokuthi izithako zokudla zingazuzisa impilo.

4. Izakhi zofuzo "ezimbi" futhi "ezinhle" zisebenzise ukudla.

   Ucwaningo luye lwafakazela ukuthi zonke izifo zethu ziqala ngokudla okungalungile. Ngokuqinisekile zonke izifo - ukukhuluphala, isifo sikashukela, izifo zenhliziyo, umdlavuza - kungalawulwa ngokudla okunomsoco, ukulungisa inani leprotheyini yezilwane ekudleni.

   Azikho izakhi zofuzo "ezimbi" futhi "ezinhle". Kunezakhi zofuzo ezenziwe kusebenze noma cha. Kukhona "ukuqala" okulula kakhulu: ukushintsha kwe-microflora emathunjini kunye noma enye indlela kwenza kwenzeke ukuthi kusebenze izakhi zofuzo ezilele emzimbeni wethu. Ukudla kwemifino akubangeli "shift" enjalo, futhi isilwane - siqala.

5. Ukudla kwemifino kuvikela umzimba emathonyeni amakhemikhali.

   Esinye isiphetho yilokhu: umzimba uyaba namandla kakhulu, umphumela omubi wamakhemikhali ayingozi uma udla ukudla okutshala. Uma kungekho sidingo sokucubungula amaprotheni wesilwane, isibindi, okuyinto i-laboratories yamakhemikhali emzimbeni wethu, singakwazi ukubhekana kalula nokuphuma kwamathunya emzimbeni.

Kuhle kanye nokunye okunye okunye okuvela ekudleni kokudla okunomsoco okukhulunywa ngawo ekudleni okungaphezulu kwamandla amaningi. Futhi umuntu angakwazi ukuqondisa leli gesi kunoma yiliphi "isiteshi sokuthula" esiwusizo.

Yidla kahle!

Ngokusekelwe encwadini ethi "ucwaningo lwesiShayina"