Phakathi kokudla okubangela ukuvuvukala okwaziwa ngokuthi ukudla okuvuvukala Lokhu kufaka phakathi inyama egayiwe, ushukela, ama-carbohydrate acwengiwe, amafutha emifino kanye nembewu, notshwala, phakathi kokunye. Ukuqonda lesi sihloko kubalulekile ngoba ukusetshenziswa ngokweqile kwalokhu kudla kunomthelela ekwakhiweni kwezimo eziyingozi, njengomfutho wegazi ophakeme, umdlavuza, ukuguga, i-Alzheimer's, ukukhuluphala kanye nesifo sikashukela sohlobo lwesibili.
Ngakho-ke, sizonikezela lesi sihloko ukukutshela ukuthi yikuphi ukudla okuvuvukala, izici zabo kanye nemiphumela yokusetshenziswa ngokweqile.
Imiphumela yokudla okuvuvukala
Imvamisa, ukudla okudala ukuvuvukala kudala ingcindezi ye-oxidative, okuwumphumela wokungalingani phakathi ama-radicals mahhala nama-antioxidants atholakala emzimbeni ukuze avikeleke.
Ukunciphisa le miphumela, kubalulekile ukunciphisa ukudla okuvuvukalayo njengama-noodle asheshayo, iziphuzo ezibandayo nama-pizza. Lokhu kudla kukhonjiswe ukuthi kwenyusa amazinga e-LDL, evame ukubizwa ngokuthi i-cholesterol “embi”, futhi ngesikhathi esifanayo amazinga e-HDL aphansi, abuye aziwe ngokuthi “okuhle” kwe-cholesterol. Ukwengeza, ukusetshenziswa kokudla okunjalo kungaholela ekwakhiweni kokumelana ne-insulin.
ukudla okuvuvukala
Ushukela
Ushukela wetafula, owaziwa nangokuthi i-sucrose, uthathwa njengokuvuvukala kakhulu ngenxa ye-fructose ne-glucose okuqukethwe. Ukusetshenziswa ngokweqile kwe-sucrose kuye kwaxhunyaniswa nokuthuthukiswa kwezifo ezinzima njengomdlavuza webele kanye nezinkinga zamaphaphu. Ucwaningo luveza ukuthi ukuphuza iziphuzo ezinoshukela, okwaziwayo ukuthi Amazinga awo aphezulu kashukela aholela emazingeni aphezulu e-uric acid, okubangela ukuvuvukala nokungazweli kwe-insulin.
Endabeni ye-fructose, ukusetshenziswa ngokweqile kungabangela izinkinga ezihlukahlukene zempilo ezifana nesifo sikashukela, isibindi esinamafutha, ukukhuluphala, isifo sezinso esingamahlalakhona, umdlavuza kanye nokuvuvukala kwe-endothelial, okuyinto eyaziwayo engozini yezifo zenhliziyo.
Kunconywa ukugwema ukusetshenziswa ngokweqile kukashokoledi, amaswidi, iziphuzo ezibandayo, amakhukhi namakhekhe ngenxa yalesi sizathu. Abanye abantu baze bahambe baze baqede lezi zinto ekudleni kwabo.
ama-carbohydrate ahlanzekile
Ama-carbohydrate, ewonke, avame ukubukwa ngendlela engafanele. Kodwa-ke, izilimo eziyizigaxa, izithelo nemifino zinikeza izinzuzo ezibalulekile emzimbeni ngenxa yokuqukethwe kwazo okuphezulu kwe-fiber. Ngakolunye uhlangothi, ama-carbohydrate acutshungulwayo afaka isandla ekuvuvukeni, ngaleyo ndlela adala a indawo ekahle yokukhula kwamagciwane emathunjini ahambisana nokukhuluphala.
Isizathu salokhu ukuthi lapho abantu abadala asebekhulile bedla ama-carbohydrate acolisisiwe, njengokudla okugayiwe, isinkwa esimhlophe, amaqebelengwane namakhukhi, amazinga kashukela egazini ayanda. Ngenxa yalokho, baba sengozini enkulu yokuthola isifo esingamahlalakhona sokuvimbela i-pulmonary (COPD).
Amafutha atholakala emifino kanye nembewu
Isincomo esijwayelekile esivela kodokotela ukugwema amafutha afana nobhontshisi wesoya ngenxa yokuqukethwe kwawo okuphezulu kwama-omega 6 fatty acids. Kunalokho, Baphakamisa ukuthi ufake ukudla okunothe nge-omega 3 ekudleni kwakho., njengenhlanzi eluhlaza okwesibhakabhaka. Nakuba kungekho sivumelwano esivumelana ngazwi linye phakathi kochwepheshe, ngokuvamile kunconywa ukugwema amafutha embewu yemifino avame ukutholakala ekudleni okugayiwe.
Inyama elungisiwe
Amathuba okuba nesifo sikashukela, isifo senhliziyo, nomdlavuza wesisu nopopopo ahlotshaniswa nokusetshenziswa ngokweqile kwenyama egayiwe. Kulesi sigaba Izinhlobonhlobo ezifana nesoseji, ubhekeni, i-jerky, nenyama ebhemayo ifakiwe.
Ukusetshenziswa kwenyama ebomvu, njengengulube, inyama yenkomo noma iwundlu, kungabangela izinqubo zokuvuvukala kanye nezinkinga ezihlukahlukene zempilo, njengomfutho wegazi ophansi, izifo zenhliziyo, i-atherosclerosis kanye nokuhlaselwa yinhliziyo.
Amafutha e-Trans
Imboni, naphezu kwemizamo yayo yokuwaqeda, isahlanganisa la mafutha angenampilo kumajarini athile. Amafutha e-Trans angatholakala ekudleni okuhlukahlukene, okuhlanganisa ukudla okuthosiwe okusheshayo njengamazambane, amakhekhe ezimboni kanye nezinhlobo ezithile zama-popcorn.
Utshwala
Ochwepheshe banemibono ehlukene mayelana nokuphuzwa kotshwala, njengoba abanye bemi kwelokuthi bunganikeza izinzuzo ezithile kuyilapho abanye beluleka ngokuqinile ngokumelene nakho, okwenza kube nokuntuleka kokuvumelana ngalolu daba.
Kuye kwaboniswa ukuthi ukuphuza ngokweqile utshwala inyusa amazinga C-reactive protein (CRP), inkomba yokuvuvukala. Ukwengeza, ukuphuza utshwala kungabangela ukulimala kwamathumbu ngenxa yokuba khona kobuthi bebhaktheriya obuvela kukholoni.
amajusi ezimboni
Kunconywa ukukhetha okukhethwa kukho kwejusi yemvelo, njengoba ama-juice angatholakali emithonjeni yemvelo angabangela ukukhululwa kwama-cytokines avuthayo, ngaleyo ndlela andise amathuba okuba nesifo senhliziyo, uhlaselwe isifo senhliziyo noma uhlaselwe yisifo sohlangothi.
Ice cream
Nakuba u-ayisikhilimu umnandi ngokungenakuphikwa, kufanele kuqashelwe ukuthi lokhu kudla okuqandisiwe kunezinto ezibangela ukuvuvukala ngenxa yoshukela omningi namafutha agcwele. Lezi zici zinomthelela ekwandeni kwamazinga kashukela egazini kanye nokuba khona kwe-cholesterol “embi”, eyaziwa nangokuthi i-LDL. Nakuba kuyisidlo esiyintandokazi kwabaningi, Kutuswa ukulinganisela futhi ugweme ukusetshenziswa ngokweqile.
Isoseji
Ukusetshenziswa kwamasoseji kuhlotshaniswe nokukhuphula i-cholesterol “embi” (i-LDL) ngenxa yokuqukethwe kwawo kwamafutha agcwele, okungaholela ku-atherosclerosis, isifo senhliziyo kanye nokushaywa unhlangothi. Ukwengeza, ukuba khona kwama-nitrate nama-nitrites kumasoseji kungabangela ukucindezeleka okwenziwe nge-oxidative, okwandisa ingozi yokuthuthukisa izinhlobo eziningana zomdlavuza ngisho nakubantu abanempilo.
Ukuthuthukisa inhlalakahle yakho, Kunconywa ukunciphisa noma ukuqeda ukudla okuvuvukala futhi esikhundleni salokho kufakwe ezinye izindlela ezinomsoco ekudleni.. Sebenzisa ngokunenzuzo izakhiwo zokulwa nokuvuvukala kwe-kale, sardines, i-broccoli, amawolintshi, ihalananda namafutha omnqumo, aziwa ngokuthuthukisa impilo nobungqabavu.
Empeleni, akukhona ukuthi uhlu lokudla okuvuvukalayo esiluhlaziyile lunqatshelwe ngokuphelele ukuthi ludliwe ngokulinganayo. Okubalulekile ukuthi uthintane nale mikhiqizo ngokulinganisela kuyilapho u-90% wokudla kwethu usekelwe ekudleni okunempilo. Ukwengeza, kuyadingeka ukuthi sihambisane nezimpilo zethu zansuku zonke ngokuzivivinya umzimba ngamandla ngokwanele ukuze kukhiqizwe izindleko zekhalori eyengeziwe kanye nokusiza ukulawula amazinga kashukela egazini futhi sibe nempilo enhle kakhulu.
Ngithemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nokudla okuvuvukala nemiphumela yako.