Ngokuqinisekileyo uvile ngentengiso yakho ukuba ioli yesundu ayilunganga impilo yakho. Ukusetyenziswa kwayo kunokubangela iingxaki ezahlukeneyo kwimpilo yomntu kwaye kukutya okuyingozi. Ukulahlwa okunjalo eluntwini ukuba iimveliso ezininzi ezazisetyenziswa ngaphambili ngoku zazibeka kwileyibhile "Ngaphandle kweoyile yesundu". Ngaba iyingozi njengoko besitsho okanye sisinye nje iqhinga lokuthengisa ishishini lokutya ukwenza imali kule nto?
Kule nqaku siza kukunika uhlalutyo olupheleleyo kwiipropati zeoyile yesundu kunye nendlela enokuyichaphazela ngayo impilo yakho. Ngaba uyafuna ukwazi ngakumbi ngayo?
Ioyile yesundu, ioyile yemifuno
Ngaphandle kokuba yi-oyile yemifuno, iipropathi enazo kunye neziphumo ezibi kwimpilo zikwimpikiswano eqhubekayo. Oku kuthetha ukuba ishishini lokutya lenza konke okusemandleni ukusiphelisa kwiimveliso. Ayizizo zonke iioyile zemifuno kunye namafutha ezifanayo, kodwa iziphumo zempilo zahlukile. Kukho ioyile ezisincedayo ukugcina imeko yomzimba ilungile, njengeoyile yomnquma.
Nangona kunjalo, zikhona ezinye iioyile ezingalunganga ukuba zityiwa rhoqo kwaye zininzi. Njengoko bekusoloko kusithiwa, ngumthamo owenza ityhefu. Ngexabiso elincinci, ioyile yesundu ayinakuba neziphumo ezinobungozi kwimpilo yakho. Kubalulekile ukuba uyazi indlela yokwahlulahlula iimpembelelo zezempilo kwioyile yemifuno eyahlukeneyo ngaphambi kokuba uzitye.
Umzekelo, i-oyile ye-oliva eyongezelelweyo eyintombi iqulethe uhlobo lwamafutha asempilweni anceda ukunciphisa ukusweleka kwesifo sentliziyo. Nangona kunjalo, kuxhomekeke kubungakanani abathathayo. Ioyile yeminquma yimveliso yeekhalori kakhulu ekwaziyo ukongeza malunga ne-300 kcal kwisaladi ngokugqibeleleyo. Ukuba asikulawuli konke ukutya okusele kakhulu, kunokuba kunjalo, ngenxa yokusetyenziswa kweoyile yomnquma, siya ngaphezulu kwekhalori yemihla ngemihla kwaye sigqiba ukutyeba.
Njengoko sisazi, ukutyeba kakhulu kuzisa nezinye iingxaki zentliziyo kunye nokuphefumla ukongeza kwinqanaba lokufa ngaphambi kwexesha.
Amafutha esundu kunye neasidi yesundu
Siza kubona ukuba ioyile yesundu iwuchaphazela njani umzimba kunye noxinzelelo okanye ukuphindaphinda okunokuba yingozi. Iimveliso ezifumaneka kwioyile ezithile azifani. Umzekelo, Kufuneka sahlule iimveliso ngamafutha esundu, ioyile yesundu kunye neasidi yesundu.
Amafutha esundu aphambi kokutya okugqitywe kakhulu. Phantse iipesenti ezingama-70 ezigcweleyo zifunyenwe kwezi mveliso. Esona sizathu siphambili sokuba ukusetyenziswa kwayo kungacetyiswa kangako. Amafutha agcwalisiweyo anemisebenzi elungileyo kakhulu emzimbeni kodwa kwindawo encinci kakhulu. I-WHO icebisa ukuba kusetyenziswe yonke i-gram ezingama-22 zamanqatha anelisiweyo yonke imihla phakathi kweemfuno zomntu ezityebileyo.
Olu hlobo lwamafutha alucebisi kakhulu kuba lonyusa iingxaki zempilo yentliziyo. Ukongeza, yonyusa amanqanaba e-cholesterol kwaye inefuthe le-thrombogenic. Oko kukuthi, yenza amahlwili egazi.
Kwelinye icala, sineoli yesundu. Le mveliso ilungiswe nge-45% ye-asidi ye-palmitic. Olona phawu luphambili kukuba, xa isulungekisiwe, iyayeka ukuba ngamanqatha aneempawu eziluncedo. Iphulukana neempawu zokulwa ne-antioxidant. Iasidi yePalmitic yi-acid egcweleyo eyenziwa ngumzimba wethu. Ukongeza, ikho kukutya okunempilo okuninzi njengebhotolo, ubisi lwebele okanye ioyile yomnquma. Ukusetyenziswa kwale asidi yesundu akunabungozi ngaphandle kokuba sisebenzisa imali engaphezulu kwe-8 yeegram ngosuku. Ukuba sidlula eli xabiso, siya kuba sonyusa amanqanaba e-cholesterol yethu.
Ngaba ukusetyenziswa kufuneka kuthintelwe?
Ukuba ioyile yomnquma ilungile empilweni kwaye ioyile yesundu ayinjalo, kutheni isetyenziswa kakhulu kushishino lokutya? Kungenxa yokuba isetyenziselwa ukunika ukungaguquguquki kunye nokutyibilika. Ivumela ukwandisa ubomi obuncedo beemveliso ezininzi kwaye kunceda ukunciphisa ukonakala kokubonakalayo. Ukuveliswa kolu hlobo lweoyile kugxile kumazwe akweleenjiko kwaye ukulinywa kwayo kudala iingxaki zokusingqongileyo.
Ngokubhekisele kumanani aphilileyo acetyiswe yiSpanish Federation of Scientific Nutrition Societies, I-10% yeekhalori zemihla ngemihla kuthiwa zivela kumanqatha apheleleyo. Ukuba sinesidlo esine-oyile yesundu amaxesha ngamaxesha, ayisayi kuchaphazela nantoni na esithetha ngayo kwaphela. Impilo yethu ayinabungozi njengoko sicinga nangaphezulu ukuba siphila ngendlela elungileyo. Ukuba sihleli kwaye ukutya kwethu ngokubanzi akulunganga, kuyinto eqhelekileyo ukuba ioyile yesundu encinci ineziphumo ezibi ngakumbi.
Into ebalulekileyo kukulandela indlela yokuphila esempilweni, ukuziqhelanisa nokuzilolonga umzimba kunye nokusebenzisa ioyile ye-oliva enyulu kune-oli yesundu.
Izigqibo
Phakathi kwezigqibo esinokuzoba malunga nale mveliso, ukuze sikhanyele okanye senze le mveliso, siza kuqokelela idatha:
- Inani le-acid egcweleyo elinayo alikhuthazwa kwimpilo, kuba iyakwenza ukuba uchithe imali engaphezulu kokucetyiswayo. Ukuba i-10% yeekhalori zizonke kufuneka zizaliswe ngamanqatha, nge-oyile siya kuyigqitha ngokulula.
- Ukunikezelwa kwezifundo ezikhoyo kwimeko ye-asidi yesundu kwixabiso eliphezulu, ukusetyenziswa kwayo rhoqo akukhuthazwa.
- Kunqabile ukubafumana kukutya okungasetyenziswanga, soloko ukhetha ukutya okusempilweni nokwenene ukuze ukwazise ukutya kwakho.
- I-whim amaxesha ngamaxesha ayizukubangela ukuba ube neengxaki zempilo kwaye kuncinci ukuba ukhokela ukutya okusempilweni kunye nendlela yokuphila.
- Ubukho beekhompawundi ezahlukeneyo ezinokubangela umdlavuza kuthetha ukuba ukusetyenziswa kwazo akukhuthazwa kakhulu.
Njengoko kuhlala kusitsho, awunyanzelekanga ukuba uthathe nantoni na ngokugqithileyo kwaye kuhlala kungcono ukwazi ukuba yintoni oyisebenzisayo kunye nezixa ozisebenzisayo. Ndiyathemba ukuba ngolu lwazi uya kufunda ngeoyile yesundu.