Iyini ukusetshenziswa komsoco omuhle
Ukungondleki nokunganeliseki kungaholela ekuthuthukiseni izifo, futhi izinkinga zabo zingathinta ikhono lomuntu lokuzikhandla. Ukudla okulinganiselayo kusiza ukulwa nezifo nokugcina izinga lokuphila ezingeni eliphezulu.
Ukungasebenzi kahle kwamaprotheni
Emzimbeni womuntu kunezinguquko eziphawulekayo, okwenza akwazi ukuthuthukiswa kokuntuleka kwamaprotheni-amandla. Lesi simo siholela ezinkambisweni eziningana zokwelapha kanye nezinkinga zokusebenza ezihambisana nobudala. Ukuntuleka kwamaprotheni-amandla kuvamile. Ngokwesilinganiso esikhulu noma esincane, lesi simo sitholakala ku-15% wabantu, futhi ngesimo esibi - ku-10-38% weziguli eziphuthumayo. Naphezu kokusakazeka kwalesi simo, abasebenza ngokujwayelekile bavame ukumkhathalela futhi, noma ngabe kukhonjisiwe, abanikezi ukwelashwa okwanele.
Ukungondleki
Ucwaningo luye lwabonisa ukuthi ukudla abantu abaningi akukuhle futhi akubanikezi izakhi ezidingekayo, kuhlanganise ne-vitamin D, i-potassium ne-magnesium. Kubantu asebekhulile, abantu jikelele, kuhlanganise nempilo enhle, badla kancane, futhi okokuqala ekudleni kwabo kunciphisa inani lamafutha namaprotheni. Lokhu kuvame ukuhambisana nokulahlekelwa isisindo, ukushintsha okuthandayo kokudla nokudla isikhathi. Kungakhathaliseki ukuthi kungani, ukungondleki kubantu kuyinkinga enkulu, njengoba kuholela ekusweleni ngokweqile, okungaholela ekufeni kwangaphambi kwesikhathi. Abantu abanesisindo somzimba ophansi ngokuvamile bafa ngaphambi kwabantu abadla ngokujwayelekile, ngoba bajwayele izifo.
Ukuvama
Inani labantu abangondlekile likhuphuka ngokukhula ngobudala neminyaka emibili emva kweminyaka engama-80, uma kuqhathaniswa nesikhathi esukela eminyakeni engu-70 kuya kweyengu-80. Kodwa-ke, akuyona nje kuphela ukuthi iminyaka ingakanani ukunquma ukuziphatha komuntu. Ukuthuthukiswa kokungondleki kuyathonywa nezinye izici:
- isifo;
- izici zenhlalo;
- izici zamasiko.
Izinhlangano zezempilo ezisebenza ngokudla okunomsoco zincoma ukuthi, uma kungenzeka, abantu balondoloze umlingiswa nokudla okuhambisana nendlela yokuphila enempilo esemncane. Ngesikhathi esifanayo, abantu kufanele banciphise ukudliwa kwamafutha neshukela elula bese ukwandisa inani le-polysaccharides engekho isitashi kanye nokudla).
Izincomo zokudla
Izincomo ezilandelayo kufanele zilandelwe:
- Ekudleni kumele kube nokudla okwanele okunomsoco. Kubalulekile ukunciphisa ukungenisa kwemikhiqizo ehlanjululwayo, ehlanjululwe kakhulu. Kodwa-ke, uma kunikezwa ukuncipha kokudla nokudla okuphelele, ukudla okuphezulu kwamandla amaprotheni kufanele kube khona ekudleni.
- Kubalulekile ukugcina izinga elifanayo lokudla ushukela langaphandle olungelona uketshezi, kanye ne-non-starch polysaccharides, njengasemncane.
- Kunconywa ukuba ugweme ukudla ukudla okuphezulu ku-phytate, njenge-bran eluhlaza.
- Yidla ubhontshisi okwanele, utamatisi, isinkwa esiphelele kanye nesinhlamvu.
- Ukwandisa ukungena kwevithamini C, etholakala kumazambane, amajusi wezithelo, izithelo ezintsha nezomisiwe.
- Qinisekisa ukubakhona ekudleni imifino emisha, izithelo kanye nokudla okunamafutha amaningi.
- Ukwandisa ukusetshenziswa kwezinhlanzi ezinamafutha, njenge-mackerel, i-tuna, i-herring kanye ne-sardine, ukunciphisa ingozi ye-thrombosis ye-coronary. Inhlanzi enjalo ingumthombo ocebile wevithamini D.
- Qaphela ukudla okuncane emafutheni ezilwane, okusiza ekunciphiseni amazinga egazi le-cholesterol futhi kuvimbela umthamo we-coronary thrombosis.
- Nciphisa ukungenisa usawoti, kuhlanganise nalabo abasiza ukukhulisa umfutho wegazi. Yidla ubisi olunamafutha aphansi.
- Mayelana nokusetshenziswa kwezithasiselo zokudla ezihlinzeka ngokudla kwamavithamini emzimbeni
I-Vitamin D
I-Vitamin D ikhiqizwa esikhumbeni ngaphansi kwethonya elangeni, kodwa ebusika, kanye nabantu abangashiyi endlini, kungase kudingeke ukwamukela okungaphezulu.
Amavithamini B2 no-B
Ukungabi namavithamini B2 noB kuyisici esiyingozi ngenxa yesifo senhliziyo, ngakho kufanele uthathe izithako ezikhethekile zokudla. Manje siyazi ukuthi ukungondleki okwesikhathi eside kubangelwa ukuntuleka kokudla.