Zithini iziphumo zokungatyi kakuhle? Siyazi ukuba ukutya kubalulekile ebomini, kwaye ukungondleki ngokwaneleyo kunokubangela iingxaki ezininzi emzimbeni.
Ukutya okungalunganga kunye nokutya okungenamsoco kunxulunyaniswe nexesha elifutshane lobomi. Uphando lushiya igumbi elincinci lokuthandabuza, ke makhe sijonge ngakumbi kwizifo ezinamathuba anyukayo xa uninzi lwento oyityayo ingenampilo.
Ngaba ukutya kwakho akulunganga?
Abantu banokungatyi ngendlela efanelekileyo ngenxa yezizathu ezininzi. Amaxesha amaninzi kungenxa yokungabikho kwexesha, okwenza ukutya okukhawulezayo kube sisisombululo esisebenzayo (kodwa esiyingozi). Nokuba siyintoni na isizathu, yenza konke okusemandleni akho ukuba utshintshele kwindlela efanelekileyo yokutya.
Ukutya okunenqanaba lokufa okuphezulu kunye nezo zityebile ngetyuwa, ngamafutha okanye ngeswekile (okanye zonke ngaxeshanye). Ukutya apho kukho ukungalingani phakathi kwee-carbohydrate kunye nefayibha kuhlala kunjalo, imeko (apho ukusetyenziswa gwenxa kokutya okukhawulezileyo kunye nokutya okucutshungulweyo kuninzi ekufuneka kwenziwe) okwandisa umngcipheko wokunganyangeki kwe-insulin kunye nohlobo lwe-2 yeswekile.
Qaphela ukutya okucutshungulwayo
Jonga eli nqaku: Ukutya okucutshungulwayo. Apho uya kufumanisa ukuba kutheni ziyingozi kwaye kufuneka wenze ntoni ukuzikhusela.
Uthatha isodium engakanani?
Ukongeza ityuwa ekutyeni yindlela ephantsi nelula yokunyusa incasa yawo, kodwa iziphumo zokusetyenziswa gwenxa kwesodium ziyingozi kakhulu, zivelisa ukugcinwa kolwelo kunyuke uxinzelelo lwegazi, oluyingozi kwimeko yentliziyo nakwinkqubo yeentliziyo. Ngokubanzi, ngakumbi ukuba umntu unengxaki yoxinzelelo lwegazi. Kwaye eyona nto imbi kakhulu kukuba uhlala usitya ityuwa eninzi kunokuba ucinga, ukusukela Yinto ebonakalayo ebonakalayo okanye efihliweyo kwiimveliso ezininzi zevenkile.
Ke, ukuba ufuna nyani ukuphucula indlela otya ngayo, ukufundisisa ngocoselelo ubukho betyuwa sisiqalo esihle. Ngale ndlela, kufanelekile ukukhumbula ukuba kuyacetyiswa ukuba ungagqithi kwi-2.300 milligrams yesodium yonke imihla. Ukugcina idayari yokutya okwethutyana kuya kukunceda wazi ukuba ungaphezulu kwezona veki zininzi, kwaye ke lixesha lokuba uthathe inyathelo lokunciphisa ityuwa.
Ngaba utya amafutha amaninzi?
Kwelinye icala, i-trans fats, ekhoyo kukutya okuninzi, kubandakanya iifriji zase-France, iphakamisa i-cholesterol ye-LDL okanye i-cholesterol embi kwaye inciphise i-cholesterol ye-HDL okanye i-cholesterol elungileyo. Ngokulandelanayo, umngcipheko wesifo sentliziyo kwaye, kwakhona, chwetheza uhlobo lwesibini lweswekile esibhakabhakeni. Ayisiyiyo kuphela into oyityayo nefuthe, kodwa nento ongayityiyo. Kwaye ukuba uphando lukwalatha kwizidlo ezisezantsi kwiinkozo, iziqhamo, imifuno, amandongomane kunye nembewu njengeyona nto iyingozi empilweni. Ngale ndlela, indlela yokubaleka kukutya okungalunganga kunye neziphumo zayo kukunciphisa ubukho bokutya okusetyenzisiweyo kunye nokunyusa ubukho bokutya kwezityalo.
Iimpawu zokutya okungafanelekanga
Umzimba ukhupha imiqondiso xa isondlo esibonelelweyo simbi kakhulu. Ngaba zikho ezivakala ziqhelekile kuwe? Zijonge ukuze ufumanise ukuba ngaba indlela otya ngayo ifuna utshintsho olungxamisekileyo kwicala oya kulo:
- Ukukhathala
- Ukudideka
- Iinwele ezomileyo kunye neenzipho ezibuthathaka
- Iingxaki zamazinyo
- Ukuqunjelwa okungapheliyo
- Ukuphendula kancinci komzimba
- Amabala kunye ne-eczema
Iziphumo ezimbi zokutya okungalunganga
Kwixesha elifutshane lineengxaki ezininzi, kodwa Kukuhamba kwexesha apho iziphumo zokutya okungalunganga ziba mandundu ngokwenene.
Ukutya ngokungafanelekanga kwandisa umngcipheko wokukhula iingxaki zempilo kunye nezifo ezibangelwa kukungabikho kwezondlo ezifana ne-iron, i-folate, i-vitamin C, ivithamin K, calcium kunye nefayibha.
Ngenxa yoko, ukuba ukutya okungafunekiyo kugcinwa ngokuhamba kwexesha (umda unokwahluka ngokuxhomekeke kumntu ngamnye), umngcipheko weengxaki zempilo kunye nezifo ziyanda. Kuba zezona zibonakalayo, ezona ziphumo zibalulekileyo zityeba kakhulu kwaye nokutyeba kakhulu. Ukutya okungafanelekanga kuhlala kuthwala iikhalori ezingaphaya kokukhokelela ekuzuzeni ubunzima, ngakumbi ukuba idityaniswe nendlela yokuphila. Nangona kunjalo, kukho ezinye iziphumo ezibi, ezinje ngezi zilandelayo:
- Asma
- IAnemia
- Ukuphela kwamazinyo
- Uxinzelelo
- Uxinzelelo lwegazi
- Isifo sentliziyo
- stroke
- Uhlobo lweswekile 2
- Cholesterol ephezulu
- iOsteoporosis
- Iindidi ezithile zomhlaza
- Ukungachumi
Ukutya okungalunganga kuyenza mandundu izifo ezinganyangekiyo
Wonke umntu kufuneka akhathalele ukutya abakutyayo, besenza konke okusemandleni abo ukuyenza ibe sempilweni kwaye yahluke, kodwa abantu abanezona zizathu zokunqanda ukutya okungenamsoco ekudleni kwabo kwaye bakhethe ukutya okusempilweni ngokomlinganiso owaneleyo ngabo abasokolayo. kolunye uhlobo lwesifo. Isizathu kukuba ukutya ukutya okungafanelekanga kuyandisa izifo ezinganyangekiyo, ezinje ngoxinzelelo oluphezulu lwegazi kunye nohlobo lweswekile yesi-2.