Izithelo zidlala indima ebalulekile ekudleni okunempilo.
Eqinisweni, ukudla okucebile izithelo kuhlotshaniswa nazo zonke izinhlobo zezinzuzo zezempilo, kuhlanganise nokunciphisa ingozi yezifo eziningi.
Kodwa-ke, abanye abantu bakhathazekile ngoshukela wezithelo futhi besaba ukuthi ukuzisebenzisa ngokweqile kungase kube yingozi.
Ngakho-ke zingaki izithelo zezithelo okufanele uzidle usuku ngalunye ukuze ube nempilo? Futhi kungenzeka yini ukudla ngokweqile? Lesi sihloko sihlola ucwaningo lwamanje ngesihloko.
Uhlu lokuqukethwe
Izithelo zicebile ngemisoco ebalulekile
Ukwakhiwa kwezakhi zezithelo kuhluka kakhulu phakathi kwezinhlobo, kodwa zonke izinhlobo ziqukethe izakhi ezibalulekile.
Okokuqala, izithelo zivame ukuba namavithamini namaminerali amaningi. Lokhu kuhlanganisa uvithamini C, potassium, kanye ne-folate, abantu abaningi abangakutholi okwanele (1, 2).
Izithelo nazo zine-fiber ephezulu, enezinzuzo eziningi zezempilo.
Ukudla i-fiber kungasiza ukwehlisa i-cholesterol, kwandise imizwa yokugcwala, futhi kube nomthelela ekwehleni kwesisindo ngokuhamba kwesikhathi (3, 4, 5, 6, 7, 8).
Ukwengeza, izithelo zicebile kuma-antioxidants, asiza ukulwa nama-radicals mahhala angalimaza amangqamuzana. Ukudla okucebile kuma-antioxidants kungasiza ukuguga kancane futhi kunciphise ingozi yezifo (9, 10, 11).
Ngenxa yokuthi izithelo ezahlukene ziqukethe inani elihlukene lezakhamzimba, kubalulekile ukudla izithelo eziningana ukuze wandise izinzuzo zazo zezempilo.
Indaba efingqiwe: Izithelo zicebile ngezakhi ezibalulekile ezifana namavithamini, amaminerali, i-fiber kanye nama-antioxidants. Yidla izinhlobo eziningi ezahlukene ukuze uthole izinzuzo eziningi.
Ukudla izithelo kungakusiza ulahlekelwe isisindo
Izithelo zinomsoco futhi zinama-kilojoule aphansi, okwenza kube ukukhetha okuhle kulabo abafuna ukunciphisa umzimba.
Futhi, anamanzi amaningi kanye nefayibha, ekusiza uzizwe ugcwele.
Ngenxa yalesi sizathu, ungakwazi ukudla izithelo kuze kube yilapho usunelisekile ngaphandle kokudla ama-calories amaningi.
Eqinisweni, izifundo ezimbalwa zibonisa ukuthi ukusetshenziswa kwezithelo kuhlotshaniswa nokudla okuphansi kwekhalori futhi kungase kube nomthelela ekwehleni kwesisindo ngokuhamba kwesikhathi (12, 13, 14, 15).
Ama-apula nezithelo ezisawolintshi, njengamawolintshi ne-grapefruit, ziphakathi kwezinhliziyo ezinhle (16).
Kubalulekile futhi ukuqaphela ukuthi izithelo eziphelele, eziqinile zigcwala kakhulu kunezithelo ezihlanzekile noma ezinejusi, ongakwazi ukuzidla ngaphandle kokuzizwa ugcwele (17).
Ucwaningo lukhombisa ukuthi ukuphuza ijusi yezithelo eziningi kuxhumene nokunyuka kwamakhalori futhi kungandisa ingozi yokukhuluphala nezinye izifo ezimbi (18, 19, 20, 21, 22).
Ngamanye amazwi, gwema ukuphuza ijusi yezithelo eziningi futhi ukhethe izithelo eziphelele.
Indaba efingqiwe: Ukudla izithelo ezingaphelele kungakusiza ukuthi udle ama-calories ambalwa futhi ulahlekelwe isisindo ngokuhamba kwesikhathi. Nokho, ukuphuza ijusi yezithelo kungaba nomphumela ophambene.
Ukudla Izithelo Kungehlisa Ingozi Yakho Yokugula
Ucwaningo lubonisa ngokungaguquki ukuthi ukudla okucebile izithelo nemifino kuhlotshaniswa nengozi ephansi yezifo eziningi ezinzima ezifana nomdlavuza, isifo sikashukela nesifo senhliziyo (23, 24, 25, 26, 27, 28).
Nakuba izifundo eziningi zibheka ukusetshenziswa kwezithelo nemifino sekukonke, abambalwa bafunda izinzuzo zezithelo ezithile.
Ukubuyekezwa kocwaningo oluyisishagalolunye kutholwe ukuthi ukwengezwa ngakunye kwesithelo esidliwa usuku nosuku kunciphisa ingozi yesifo senhliziyo ngo-7% (29).
Olunye ucwaningo lubonise ukuthi ukudla izithelo ezinjengamagilebhisi, ama-apula, nama-blueberries kwakuhlotshaniswa nengozi ephansi yohlobo 2 sikashukela (22).
Izithelo ezisawolintshi, ikakhulukazi, zinganyusa amazinga e-citrate emchameni, okunciphisa ubungozi bamatshe ezinso (30).
Ukwenyuka kokusetshenziswa kwezithelo nakho kungasiza ukwehlisa umfutho wegazi nokunciphisa ingcindezi ye-oxidative, enganciphisa ingozi yesifo senhliziyo (31).
Ukudla izithelo nemifino eminingi kuhlotshaniswa nokulawulwa okuthuthukisiwe kukashukela wegazi kubantu abanesifo sikashukela (32).
Indaba efingqiwe: Ucwaningo oluningi lubonisa ukuthi ukudla izithelo kuhlotshaniswa nengozi ephansi yezifo eziningi ezimbi, kuhlanganise nesifo senhliziyo, unhlangothi, nesifo sikashukela sohlobo 2.
Ingabe izithelo ziphephile kubantu abanesifo sikashukela?
Izincomo eziningi zokudla kwabanesifo sikashukela ziphakamisa ukuthi udle izithelo nemifino eminingi (33).
Izincomo zamanje zokudla zincoma ukuthi abantu abanesifo sikashukela badle izithelo ezi-2 kuye kwezi-4 ngosuku, isilinganiso esifanayo nenani labantu jikelele (34).
Nokho, abanye abantu banciphisa ukudla kwabo ngenxa yokukhathazeka ngoshukela wabo.
Kodwa-ke, ucwaningo lubonisa ukuthi lapho ushukela udliwe ngokugcwele izithelo, zinomthelela omncane kakhulu kushukela wegazi (35).
Ukwengeza, izithelo zine-fiber ephezulu, eyenza ukubambezela ukugayeka kokudla kanye nokumuncwa kukashukela, okwenza ngcono ukulawula ushukela osegazini (36).
I-fiber esesithelweni ingase yehlise ukumelana ne-insulin futhi isize ekuvikeleni uhlobo lwesifo sikashukela sohlobo 2 (37, 38).
Izithelo nazo ziqukethe ama-polyphenols, aboniswe ukuthuthukisa ukulawula ushukela wegazi (39, 40).
Ukwengeza, ukudla izithelo nemifino eminingi kuxhunyaniswe namazinga aphansi okucindezeleka okwenziwe nge-oxidative nokuvuvukala kubantu abanesifo sikashukela (41).
Uma sekushiwo, akuzona zonke izithelo ezidalwe zilingana. Ezinye zalezi zikhuphula ushukela wegazi kakhulu kunezinye, kanti abanesifo sikashukela bayakhuthazwa ukuthi baqaphe ushukela wabo ngemva kokudla ukuze banqume ukuthi yikuphi ukudla okufanele bakunciphise.
Indaba efingqiwe: Isithelo sinoshukela, kodwa i-fiber kanye nama-polyphenols angase athuthukise ukulawula ushukela wegazi isikhathi eside futhi avikele kuhlobo lwesifo sikashukela sohlobo 2.
Kuthiwani ngabantu abadla ukudla okune-carb ephansi?
Abanye abantu bacabanga ukuthi ukudla amagremu ayi-100 kuya kwayi-150 ama-carbs ngosuku kube "i-low-carb." Abanye basebenzela ukuthuthukisa i-ketosis yokudla okunomsoco futhi banciphise ukudla kwabo ama-carbohydrate kube ngaphansi kwamagremu angu-50 ngosuku. Lolu hlobo lokudla lubizwa ngokuthi yi-ketogenic diet futhi ludlulela ngale kwe-standard low-carb diet.
Isithelo esijwayelekile siqukethe phakathi kuka-15 no-30 amagremu ama-carbohydrate. Ngakho-ke ukuthi singakanani isithelo okufanele usidle kuncike ngokuphelele ekutheni mangaki amagremu ama-carbohydrate ofuna ukuwadla usuku ngalunye.
Akudingekile ukusho, asikho isikhala esiningi sokufaka izithelo ekudleni kwe-ketogenic.
Lokhu akusho ukuthi ukudla kwe-ketogenic akunampilo. Eqinisweni, ukulandela ukudla kwe-ketogenic kungakusiza ulahlekelwe isisindo futhi kungasiza ngisho nokulwa nezifo eziningana (42, 43, 44, 45).
Kuzo zonke izithelo, kuvame ukuba nama-carbohydrate aphansi kakhulu. Ngakho-ke uma ubala ama-carbs, amajikijolo, ama-raspberries, ama-blueberries, nama-strawberries yizo zonke izinqumo ezinhle.
Ekupheleni kosuku, izithelo zinomsoco kakhulu, kodwa aziqukethe imisoco ebalulekile ongeke ukuthole kokunye ukudla, njengemifino.
Uma ukhetha ukulandela ukudla kwe-ketogenic futhi unciphise kakhulu ukudla kwakho kwe-carbohydrate, kungcono ukugwema izithelo, inqobo nje uma uthola lezi zakhi kwezinye ukudla.
Kuwo wonke umuntu, isithelo singaba futhi kufanele sibe yingxenye yokudla okunempilo, okune-carb ephansi.
Indaba efingqiwe: Izithelo zingaba ingxenye enempilo yokudla okune-carb ephansi. Kodwa-ke, abantu abalandela ukudla okuphansi kakhulu kwe-carb ketogenic bangase bafune ukugwema izithelo.
Kungenzeka yini ukudla izithelo kakhulu?
Kuye kwasungulwa ukuthi izithelo zilungele impilo yakho, kodwa "okuningi" kungaba yingozi? Okokuqala, ngokudla ngokugcwele izithelo, kunzima kakhulu ukuzidla kakhulu. Lokhu kungenxa yokuthi isithelo siphezulu kakhulu emanzini kanye nefayibha, okusenza sigcwale ngendlela emangalisayo, kangangokuthi ungase uzizwe ugcwele ngemva kokulunywa.
Lokhu kwenza kube nzima kakhulu ukudla inani elikhulu lesithelo nsuku zonke. Eqinisweni, ngaphansi koyedwa kwabangu-1 baseMelika abanolwazi ubuncane izincomo zezithelo zansuku zonke (46).
Nakuba kungenakwenzeka kakhulu ukudla inani elikhulu lezithelo nsuku zonke, izifundo ezimbalwa ziye zahlola imiphumela yokudla ama-servings angu-20 ngosuku.
Kolunye ucwaningo, abantu abayi-10 badle izithelo ezingama-20 ngosuku amasonto amabili futhi abatholanga miphumela emibi (47).
Ocwaningweni olukhudlwana, abantu abayi-17 badle izithelo ezingama-20 ngosuku izinyanga ezimbalwa ngaphandle kwemiphumela emibi (48).
Eqinisweni, abacwaningi baye bathola ngisho nezinzuzo zezempilo ezingase zibe khona. Nakuba lezi zifundo zizincane, ziphakamisa ukuthi isithelo siphephile ukuthi singadliwa.
Ekupheleni kosuku, uma udla izithelo uze uzizwe ugcwele, cishe akunakwenzeka ukudla "kakhulu." Noma kunjalo, kubalulekile ukuqaphela ukuthi isithelo kufanele sidliwe njengengxenye yokudla okunomsoco okubandakanya izinhlobonhlobo zokudla okuphelele.
Indaba efingqiwe: Kumuntu ovamile, isithelo siphephile cishe nganoma yiliphi inani. Ngaphandle uma unokungabekezelelani noma ulandela ukudla okune-carb ephansi kakhulu noma okune-ketogenic, asikho ngempela isizathu sokunciphisa ukudla kwakho.
Singakanani isithelo esifanele?
Nakuba kungenzeka ukudla okunempilo ngokudla isithelo esincane kakhulu noma esiningi, inani elifanele lisendaweni ethile phakathi.
Isincomo esijwayelekile sokudliwa kwezithelo nemifino okungenani amagremu angama-400 ngosuku, noma amagremu angama-80 amagremu amahlanu (49).
Amagremu angu-80 okunikezwayo alingana nesiqephu esincane esilingana nebhola lethenisi. Ezithelweni nemifino elinganiselwa ngenkomishi, ukudla cishe inkomishi engu-1.
Lesi sincomo sisukela eqinisweni lokuthi ukudla ukudla okuyisihlanu kwezithelo nemifino nsuku zonke kuhlotshaniswa nengozi ephansi yokufa ngenxa yezifo ezifana nesifo senhliziyo, unhlangothi kanye nomdlavuza (50).
Ukuhlaziywa okukhulu kwezifundo zesayensi eziyi-16 kubonise ukuthi ukudla ukudla okungaphezu kwamahlanu ngosuku akuhlinzekanga ngezinzuzo ezengeziwe (50).
Kodwa-ke, okunye ukubuyekezwa okuhlelekile kwezifundo zesayensi ezingama-95 kwathola ukuthi ingozi ephansi yesifo yayingamagremu angama-800, noma ukudla okuyi-10 kwansuku zonke (51).
Khumbula ukuthi lezi zifundo zibheke izithelo zombili et imifino. Uma kucatshangwa ukuthi ingxenye yalokhu kudla ivela esithelweni, kufanele ube nama-servings amabili noma amahlanu usuku ngalunye.
Izincomo ezivela kuziphathimandla zezempilo ezehlukene ziyehluka kancane, kodwa ngokuvamile zibonakala zihambisana nocwaningo lwamanje.
Isibonelo, imihlahlandlela yoMnyango Wezolimo wase-United States (i-USDA) incoma ukuthi umuntu omdala ojwayelekile adle izithelo ezimbili ngosuku, kuyilapho i-American Heart Association (AHA) incoma ukuthi abantu abadala badle izithelo ezine kuya kweziyisihlanu ngosuku.
Indaba efingqiwe: Ucwaningo oluningi lukhombisa izinzuzo zezempilo ngokuphakelwa kwezithelo okubili kuya kwemihlanu ngosuku. Nokho, kubonakala sengathi awukho umonakalo ekudleni okungaphezu kwalokho.
Umphumela wokugcina
Ukudla izithelo eziphelele kuthuthukisa impilo futhi kunganciphisa ingozi yezifo eziningi ezimbi.
Ngaphandle kokuthi ulandela ukudla kwe-ketogenic noma ube nokungabekezelelani okuthile, asikho isizathu sokunciphisa inani lezithelo ozidlayo.
Nakuba ucwaningo oluningi luphakamisa ukuthi inani eliphelele lingama-servings amabili kuya kwamahlanu esithelo ngosuku, akubonakali kunomonakalo ekudleni okuningi.
