Ukuvimbela isisu kusekelwe emikhubeni yansuku zonke yesikhathi eside, ikakhulukazi ukudla okunempilo, ukuvivinya umzimba njalo nokugwema ukubhema. Abaningi bethu sebezwile ukuthi ukudla okunomsoco noma we-vegan kunempilo. Kodwa ingabe imifino idla indlela engcono yokuvimbela izifo ezifana nesifo sohlangothi?
I-stroke iyisenzakalo esiyinhloko sokuphila esibangelwa izifo ze-vascular. Ukudla okunomsoco ngokuqinisekile kuyinzuzo enkulu ezifweni zamasculazi.
Ngakho kuyazuzisa ukuqonda ukuthi indlela yokudla yemifino noma ye-vegan yokudla iyindlela efanele yokuvimbela isifo. Futhi abacwaningi baye bafaka lo mbuzo esivivinyweni, ngemiphumela emithakazelisayo.
Iyini isidlo se-Vegetarian?
Kalula nje, umfanyana akadli inyama. Kodwa indlela yokudla yemifino ayifuni ngaphansi kwencazelo encane, njengoba kunezinhlobonhlobo eziningi zemifino.
I-vegan ayidli inyama noma imiphi imikhiqizo yezilwane. I-pescetarian ayidli inyama, kodwa idla izinhlanzi, futhi ingase ingabandakanyi imikhiqizo ethile yezilwane noma ingayifaki. Futhi izitshalo eziningi zikhetha isimiso esifanayo mayelana nokuhlanganiswa kwemikhiqizo yobisi, amaqanda, whey (umkhiqizo wobisi), kanye ne-gelatin (umkhiqizo wesilwane).
Abanye abantu abathinta imifino ukuze babe nempilo bangase bangabi yizilimo zemifino ngokuphelele, kodwa kunalokho, bathathe ukudla okungokwemifino ngokunciphisa inyama noma ubisi noma amaqanda kodwa hhayi ukuwaqeda ngokuphelele.
Futhi abanye ngokusheshisa ngezikhathi ezithile, ukuqeda ukudla okuthile okuvela ekudleni isikhathi esithile esichazwe bese beqala kabusha lezo zinto.
Ngokuvamile, kunezinhlobo ezihlukahlukene ezinhlobonhlobo zezitshalo zokudla zemifino nezokudla ukuthi ngisho nezifundo zesayensi ezithembeke kakhulu ezenzelwe ukulinganisa imiphumela yezempilo yemifino yemvelo zivuma ukungabi nobunye phakathi kwabahlanganyeli.
Noma kunjalo, sinesidingo esinamandla mayelana nobuhlobo phakathi kokudla kwemifino nokushaywa yisisu.
Ingabe Ukudla Kwemifino Kungavimbela Isifo?
Kubonakala ukuthi ukutadisha ngemva kokutadisha kubonisa ukuthi izitshalo zinezingozi ezincane zokushaywa komzimba futhi impilo engcono kakhulu kunabangewona izitshalo. Akukho ukuqhathaniswa okunokwethenjelwa phakathi kwezitshalo, izitshalo, kanye nezifo ze-pescetarians, njengoba zonke zihlanganiswa ndawonye njengabantu abangadli inyama. Futhi ukudla ukudla okulwandle kuhlanganiswe ngokuqinile nokuvimbela isifo .
Kunezincazelo eziningana zenhlangano phakathi kokudla kwemifino kanye namazinga aphansi okushaywa yisifo.
Amazinga wegazi we-fat kanye ne-cholesterol phakathi kwabantu abadla imifino: Okokuqala futhi okubaluleke kakhulu, amazinga aphansi egazi ne-cholesterol ahlonishwa phakathi kwezimila. Nakuba i-cholesterol yokudla ingakholelwa ukuthi iyingozi njengoba yayingenjalo, izitshalo ngokuvamile zidla ukudla okuncane kwazo zonke izinhlobo zamafutha ne-cholesterol, kanye namazinga aphansi agazi okulinganisa we-cholesterol kanye ne-triglycerides kunabantu abadla njalo inyama. Lokhu kungenye yemiphumela eminingana ehlola abalobi ababika phakathi kwabahlanganyeli bemifino.
Izinga eliphansi lokukhuluphala phakathi kwabadliwayo: Enye indlela abadla ngayo imifino kukhona ukungabi nakakhulu kokukhuluphala. I-BMI engaphezu kwe-30 ihambisana kakhulu nenengozi ephakeme yokushaya isifo .
Ngokuvamile, izitshalo zidla ngamakhalori ambalwa kunokudla inyama. Izinga eliphansi lokukhuluphala liwumphumela walokhu kokudla kwekhalori eliphansi ngamabomu kanye nokuqukethwe kwekhalori engezansi kokudla kwemifino eminingi.
Ukudla okunomsoco ekudleni kwemifino: Ukwakheka kokudla okunomsoco wokudla kwemifino kuvame ukuhluka kakhulu kunokudla okungewona imifino, ngokuvamile kuhlanganisa uhla olubanzi lwamavithamini namaminerali atholakala ekudleni okusha. Ukuhlukahluka kwezithelo, imifino, kanye nohlamvu oluphelele kunika izakhi eziningana zokulwa nezifo ezifana ne-fibre ne-cysteine. Ngenkathi kungengomthetho phakathi kwabadla inyama, abangebona imifino ngokuvamile abadli izinhlobo eziningi zezithelo nemifino esisha njengezitshalo.
Ukunqwabelana kwama-antioxidants ekudleni kwemifino: I- Antioxidants yizingxenye zemvelo zezithelo, imifino, amantongomane nezinhlanzi ezintsha. Ukudla okucebile kulezi zinhlobo zokudla kuphezulu kuma-antioxidants. Isenzo sokulwa nesifo se-antioxidants sibhalwe kahle ezincwadini zesayensi, njengoba ama-antioxidants avikela ngokumelene nesifo sohlangothi, isifo senhliziyo nomdlavuza. Akukaze kube khona umonakalo noma ingozi yokudlula ngokweqile etholakale kuze kube manje uma kuziwa kuma-antioxidants. Ngokuqinisekile, izitshalo zinezilwane ezingenayo i-proprietorship ekhethekile phezu kwama-antioxidants, ngoba abadla inyama bangadla izithelo, imifino namantongomane. Kodwa, ngokuvamile, ukudla kwemifino ngokwemvelo kuhlinzeka ngamaphesenti amakhulu okudla okune-antioxidant ekudleni.
Ingabe Ukudla Kwemifino Kungakusiza Ukushaya Isisu?
Njengezo zonke izidlo, ayikho ibhulogi lemilingo, futhi ukulinganisa kuyisihluthulelo. Kubonakala ukuthi abanye abatshala izidakamizwa bangabhekana nengozi yokushaywa ngengozi ikakhulukazi ngenxa yokudla kwemifino. Nakhu.
I-Vegetarian ayisho ukuthi "uphilile" njalo: Kubalulekile ukuqaphela ukuthi ukudla okumihlaza "ngokuvamile" kunezinhlobo ezintsha zokudla namavithamini namaminerali, kodwa hhayi njalo. Kungenzeka ukuba yizilimo zemifino futhi ngokuyinhloko kudle ama-carbohydrate elula ngenkathi uswela izinhlamvu ezigcwele izithelo, izithelo nemifino.
Amafutha eTrans: Ukusika inyama noma ukunciphisa inyama ukusetshenziswa ngokuvamile kubangela ukulahlekelwa kwesisindo kanye namazinga aphansi e-cholesterol namafutha. Amafutha we-Trans , uhlobo lwamafutha asondelene kakhulu nezifo ezinjenge-stroke nomdlavuza, atholakala ekusetshenzisweni kokucutshungulwa nokudla okunzulu okuthosiwe, kungakhathaliseki ukuthi ukudla kungukudla, ubisi noma i-vegan. Ngakho-ke kubalulekile ukuqonda ukuthi imifino ayilinganisani ngaso sonke isikhathi "amafutha aphansi" noma ngisho "namafutha enempilo."
Ukuntuleka kweVithamini: Ngokuvamile, izitshalo zinezindlela eziphakeme kakhulu zokuthuthukisa ukungena kwe-vitamin B12 . I-Vitamin B12 iyisisindo esibalulekile esidla inyama kanye neminye imikhiqizo yezilwane. Ukuntuleka kwe-Vitamin B12 kunomthelela ekutheni kuthuthukiswe izifo ezibangelwa ukwelashwa kanye nesifo semfuyo, okubili okuholela ekushayweni.
Ukudlulela ngokweqile: "Ukuzivocavoca ngokweqile" kungabangela izinkinga ezinkulu zezokwelapha. I-vitamin overdoses ingabangela ukushaywa komzimba nezinye izinhlobo zokulimala komqondo. Ukuhlanza "ukuhlanza" okudlulele kungabangela ukuphuza amanzi . Futhi ukuba ngaphansi kwesisindo somzimba , okuyinto enye yokukhiqizwa kwemifino eqinile, kuhlobene nengozi ephakeme yokufa kwesifo sohlangothi.
Izwi elivela
Ukudla kwemifino kuhlotshaniswa nobungozi obuncane bokushaya isifo kanye nokunciphisa ezinye izimo, ezifana nesifo senhliziyo, umdlavuza, nesifo sikashukela. Kodwa-ke, kunezinye izindlela zokudla okunempilo, futhi ukudla okutshala imifino akuyona indlela yodwa. Isici esiyinhloko sokudla ukuvimbela izifo ngokuphathelene nokuthola isilinganiso esifanele samavithamini, amaminerali, amaprotheni, nama-calories ngenkathi ugwema ama-preservatives, amafutha, ama-trans, ukudla okuningi ngokweqile ngamafutha agcwele, futhi uncike ekudleni kokudla esikhundleni sokudla okucutshungulwayo.
Kungaba yinselele ekushintsheni ekudleni okunempilo. Ungayisebenzisa imikhuba yokudla enempilo ukwenza kube lula.
> Imithombo:
> I-Pawlak R. Ingabe i-vitamin B12 engenakho ingozi yengozi ye-cardiovascular in vegetants? Umagazini waseMelika Wezokwelapha Okuvimbelayo . 2015; 48 (6): e11-26.
> Pilis W, Stec K, Zych M, Pilis A. Izinzuzo zezempilo kanye nobungozi obuhlobene nokuthola ukudla kwemifino. Roczniki Państwowego Zakładu Higieny . 2014; 65 (1): 9-14.
> Shiue I, Arima H, Hankey GJ, Anderson CS. Ukudla kokudla kwezakhi ezisemqoka nokuqeda kwesisu: ukutadisha kwamacala okulawulwa kwamacala ase-Australasia. Izifo Ze-Cerebrovascular . 2011; 31 (5): 464-70.