Yikuphi Ukudla Okuyingozi Engqondweni?

Ubuchopho yisitho esibaluleke kakhulu somzimba wethu. Okunye ukudla kunemiphumela emibi ebuchosheni, enkumbulweni ithinta imizwa futhi yandise ingozi yokuwohloka komqondo. Izilinganiso zibikezela ukuthi ukuwohloka komqondo kuzothinta abantu abangaphezu kwezigidi ezingu-2030 emhlabeni wonke ngo-65.

Kungenzeka ukunciphisa ingozi yezifo ngokugwema ukudla okuthile. Isicelo ukudla okunempilo kobuchopho...

Yikuphi Ukudla Okuyingozi Engqondweni?

iziphuzo ezinoshukela

Iziphuzo ezinoshukela, i-soda, iziphuzo zezemidlalo, iziphuzo zamandla neziphuzo ezifana nejusi yezithelo. Ukuphuza kakhulu iziphuzo ezinoshukela akugcini nje ukwandisa ukhalo, kodwa futhi kwandisa ingozi yohlobo 2 lwesifo sikashukela nesifo senhliziyo - kuphinde kube nomthelela omubi ebuchosheni.

Ukuphuza ngokweqile iziphuzo ezinoshukela kwandisa ingozi yesifo i-Alzheimer futhi kwandisa ingozi yohlobo 2 sikashukela. Ngaphezu kwalokho, amazinga kashukela aphezulu akhulisa ingozi yokuwohloka komqondo, nakubantu abangenaso isifo sikashukela.

Ingxenye eyinhloko yeziphuzo ezinoshukela iqukethe i-55% fructose kanye ne-45% ye-glucose. isiraphu ephezulu ye-fructose corn (HFCS) 'UDkt. 

Ukudla okuphezulu kwe-fructose kungabangela ukukhuluphala, umfutho wegazi ophakeme, amafutha aphezulu egazini, isifo sikashukela kanye nokungasebenzi kahle kwemithambo. 

Ucwaningo lwezilwane lubonisa ukuthi ukudla okuphezulu kwe-fructose ukumelana ne-insulinKuye kwaboniswa ukuthi kubangele ukwehla kokusebenza kobuchopho, inkumbulo, ukufunda, nokwakheka kwama-neurons obuchopho.

Ucwaningo lwamagundane lwathola ukuthi ukusetshenziswa kukashukela okuphezulu kuthinta ukuvuvukala kobuchopho futhi kukhubaze inkumbulo.

ama-carbohydrate ahlanzekile

ama-carbohydrate ahlanzekileukudla okugayiwe kakhulu njengoshukela nofulawa omhlophe. Lezi zinhlobo zama-carbohydrate ngokuvamile zinenkomba ye-glycemic ephezulu (GI).

Lokhu kusho ukuthi bazodala ukwenyuka kushukela wegazi kanye namazinga e-insulin, okuzogayeka imizimba yethu ngokushesha. 

Ucwaningo olwenziwa kubafundi basekolishi abanempilo lwathola ukuthi labo abadla amafutha amaningi kanye noshukela ocolisisiwe banezinkumbulo ezimbi.

Lo mphumela enkumbulweni ungenxa ye-hippocampus, ingxenye yobuchopho ethonya izici ezithile zenkumbulo, kanye nokusabela kwayo ekulambeni nasekusutheni.

Ukuvuvukala kubonwa njengengozi yezifo eziwohlokayo zobuchopho, okuhlanganisa nesifo i-Alzheimer kanye nokuwohloka komqondo. 

Ama-carbohydrate angaba neminye imiphumela ebuchosheni. Isibonelo, ucwaningo olulodwa lwathola ukuthi izingane ezineminyaka eyisithupha kuya kweyisikhombisa ezidla amazinga aphezulu ama-carbohydrate acwengiwe zithole amaphuzu aphansi ekukhulumisaneni okungakhulumi.

Ukudla okunamafutha amaningi

Amafutha e-Transwuhlobo lwamafutha angacushiwe angase abe yingozi empilweni yobuchopho. Nakuba amafutha e-trans enziwa ngokwemvelo emikhiqizweni yezilwane njengenyama nobisi, awayona into ekhathaza kakhulu. Amafutha akhiqizwa yizimboni, awaziwa nangokuthi amafutha emifino e-hydrogenated, adala inkinga.

Ucwaningo luthole ukuthi abantu bavame ukuba nengozi eyengeziwe yesifo i-Alzheimer's, inkumbulo engeyinhle, umthamo ophansi wobuchopho, nokuncipha kwengqondo uma bedla amanani amakhulu amafutha e-trans.

Kodwa-ke, ukusetshenziswa okuphezulu kwe-omega 3 fatty acids kutholakale ukusiza ukuvikela ekunciphiseni kwengqondo. I-Omega 3 inyusa ukukhiqizwa kwezinhlanganisela ezilwa nokuvuvukala ebuchosheni futhi lokhu kunomphumela wokuvikela, ikakhulukazi kubantu abadala.

Izinhlanzi, imbewu ye-chia, imbewu yefilakisi Ngokudla ukudla okufana nama-walnuts nama-walnuts, ukungena kwe-omega 3 fat kungandiswa.

ukudla okugayiwe kakhulu

Ukudla okugayiwe kakhulu wukudla okunoshukela omningi, amafutha nosawoti. Lezi zivame ukuba nama-kilojoule amaningi kanye nezakhamzimba ezincane. Lokhu ukudla okungaba nomthelela omubi empilweni yobuchopho.

Ucwaningo olwenziwa kubantu abangu-243 luthole ukuthi ukwanda kwamafutha e-visceral anqwabelana ezungeze izitho kwakuhlotshaniswa nokulimala kwezicubu zobuchopho.

Olunye ucwaningo kubantu abayi-130 lwathola ukuncipha okulinganisekayo kwezicubu zobuchopho ngisho nasezigabeni zokuqala ze-metabolic syndrome.

Ukwakheka okunomsoco wokudla okucutshungulwayo kungathinta kabi ubuchopho futhi kuholele ekuthuthukisweni kwezifo eziwohlokayo.

Ucwaningo olwenziwa kubantu abangu-52 luthole ukuthi ukudla okungenampilo kwaholela emazingeni aphansi e-metabolism kashukela kanye nokuncipha kwezicubu zobuchopho. Lezi zici kucatshangwa ukuthi ziyizimpawu zesifo i-Alzheimer's.

Olunye ucwaningo olubandakanya abantu abangu-18.080, ukudla okuthosiwe futhi yathola ukuthi inyama egayiwe yayihlotshaniswa namaphuzu aphansi ekufundeni nasenkumbulo.

Kolunye ucwaningo, umgoqo wegazi-ubuchopho waphazamiseka kumagundane adla ukudla okunekhalori ephezulu. Umgoqo wegazi nobuchopho ulwelwesi oluphakathi kobuchopho nokunikezwa kwegazi kuwo wonke umzimba. Kuyasiza ukuvikela ubuchopho ngokuvimbela ukungena kwezinto ezithile.

Ukudla okugayiwe kungagwenywa ngokudla kakhulu okusha, ukudla okufana nezithelo, imifino, amantongomane, imbewu, okusanhlamvu, inyama nenhlanzi. Ngaphezu kwalokho, ukudla okunesitayela saseMedithera kuyaziwa ukuthi kuvikele ekunciphiseni kwengqondo.

aspartame

I-Aspartame iyi-sweetener yokwenziwa esetshenziswa emikhiqizweni eminingi engenashukela. Abantu bavame ukuyisebenzisa lapho bezama ukunciphisa umzimba noma ukugwema ushukela kushukela.

Lesi sishukela esisetshenziswa kabanzi siye sahlotshaniswa nezinkinga zokuziphatha nezokuqonda.

I-Aspartame iqukethe i-phenylalanine, i-methanol ne-aspartic acid. Phenylalanine ingawela umgoqo wegazi nobuchopho futhi iphazamise ukukhiqizwa kwama-neurotransmitters. Futhi, i-aspartame iyisigcizeleli samakhemikhali futhi ingase ikhulise ubungozi bobuchopho ekucindezelekeni kwe-oxidative.

Olunye ucwaningo lwabheka imiphumela yokusetshenziswa okuphezulu kwe-aspartame. Abahlanganyeli badle i-aspartame izinsuku eziyisishiyagalombili. Ekupheleni kocwaningo, babengaphumuli, benezinga eliphakeme lokucindezeleka, futhi benza okubi kakhulu ekuhlolweni kwengqondo.

Ucwaningo lokudla okuphindaphindiwe kwe-aspartame kumagundane lwathola inkumbulo yobuchopho ekhubazekile kanye nokwanda kwengcindezi ye-oxidative. Okunye kuveze ukuthi ukuthatha isikhathi eside kuholela ekungalinganini kwesimo se-antioxidant sobuchopho.

utshwala

Ukuphuza ngokweqile kungaba nemiphumela emibi kakhulu ebuchosheni. Ukusetshenziswa kotshwala okungamahlalakhona kubangela umthamo wobuchopho, izinguquko ze-metabolic, nokuwohloka kwama-neurotransmitters, okungamakhemikhali asetshenziselwa ukuxhumana ebuchosheni.

Abantu abayimilutha yotshwala bavame ukuntula uvithamini B1. Lokhu kungaholela ekuphazamisekeni kobuchopho okubizwa ngokuthi i-Wernicke's encephalopathy, engakhula ibe yi-Korsakoff syndrome. Lesi sifo singabangela umonakalo omkhulu ebuchosheni, okuhlanganisa ukulahlekelwa inkumbulo, ukuphazamiseka kokubona, ukudideka kwengqondo, nokungakwazi ukwenza izinqumo.

Ukuphuza utshwala ngesikhathi sokukhulelwa kungaba nemiphumela elimazayo ku-fetus. Njengoba ubuchopho busakhula, imiphumela enobuthi yotshwala ingabangela ukuphazamiseka kokukhula njenge-fetal alcohol syndrome.

Omunye umphumela wotshwala ukuphazamiseka kokulala. Ukuphuza utshwala obuningi ngaphambi kokulala kuhlotshaniswa nekhwalithi yokulala engalungile, okungaholela ekuguleni okungapheli ukuqwasha kungani kungaba njalo.

Izinhlanzi eziphezulu nge-mercury

I-Mercury ingushevu wensimbi osindayo kanye nemizwa engagcinwa ezicutshini zezilwane isikhathi eside. Izinhlanzi eziphila isikhathi eside zisengozini yokuqoqwa i-mercury futhi zingathwala izikhathi ezifika esigidini esi-1 ukugxiliswa kwamanzi azungezile.

Ngemva kokuba umuntu edle i-mercury, umzimba uyayisakaza, uyigxilise ebuchosheni, esibindini, nasezinso. Iphinde igxile ku-placenta kanye ne-fetus kwabesifazane abakhulelwe.

Imiphumela yobuthi be-mercury ihlanganisa ukuphazamiseka kwesimiso sezinzwa esimaphakathi nama-neurotransmitters kanye nokugqugquzelwa kwe-neurotoxins, okulimaza ubuchopho.

Enganeni ekhulayo kanye nezingane ezincane, i-mercury ingakhinyabeza ukukhula kobuchopho futhi ibangele ukucekelwa phansi kwezakhi zamangqamuzana. Lokhu kungabangela i-cerebral palsy nokunye ukulibaziseka kokukhula.

Kodwa izinhlanzi eziningi aziwona umthombo obalulekile we-mercury. Eqinisweni, inhlanzi iyiphrotheni yezinga eliphezulu futhi iqukethe imisoco eminingi ebalulekile njenge-omega-3, i-vitamin B12, i-zinc, insimbi ne-magnesium. Ngoba, ukudla inhlanzi Udinga.

Ngokuvamile, kunconywa ukuthi abantu abadala badle izinhlanzi ezimbili kuya kwezintathu ngesonto. Kodwa-ke, uma udla ushaka noma i-swordfish, dla ukudla okukodwa kuphela hhayi enye inhlanzi kulelo sonto.

Abesifazane abakhulelwe nezingane akufanele badle izinhlanzi ezine-mercury ephezulu njengoshaka, i-swordfish, i-tuna, i-king mackerel kanye nezinhlanzi ezimnyama. Nokho, kuphephile ukudla ukudla okubili noma okuthathu kwezinye izinhlanzi ezine-mercury ephansi.