"Yilokho okudlayo" yimbhalo esiyizwile iminyaka neminyaka. Nakuba lo mlayezo ungase ube khona kuleli phuzu, kunengqondo ngokuzwakalayo. Ngaphandle kokudla, asikwazanga ukusinda. Izinhlobo zokudla esizidlayo futhi ezingadli zingadlala indima emandleni ethu, imizwelo, ubuthongo, kanye nenhlalakahle jikelele. Ukudla kuyingxenye ebalulekile yokuphila ukuthi, ngokuhamba kwesikhathi, ukukhetha kwethu kwansuku zonke kungathinta impilo.
Eqinisweni, ukudla okungenamsoco kakade kuhlotshaniswa nokukhuluphala, ukucindezela kwegazi, isifo senhliziyo, isifo sikashukela, nomdlavuza, ukubiza ezimbalwa. Kodwa, ingabe indlela oyidla ngayo ingaxhunyaniswa ngokuqondile nokufa kwakho? Ucwaningo lwamuva lubonisa ukuthi kungase kube nokuxhumana.
Ucwaningo olubizwa ngokuthi "Ukuhlangana Phakathi Kwezinto Zokudla Nezifo Ezivela Ezifo Zezinhliziyo, Stroke, nohlobo Lwe-Diabetes E-United States" futhi olwanyatheliswa kuyi- American Journal of Medicine , lwaphetha ngokuthi ngonyaka ka-2012, kwaba khona ukufa kuka-702,308 kwe-cardiometabolic e-United States, kuhlanganise nalabo abavela esifo senhliziyo, ukushaywa isifo sofuba, nohlobo lwesibili lwesifo sikashukela. Kulabo bantu, cishe ingxenye yabo (45,4%) babe nokudla okunomsoco kwezakhi ezithile. Ukudla kwakubonakala kuxhumene kakhulu ekufeni kwabantu (ngamaphesenti angu 48,6), abantu abaneminyaka engama-25-34 (amaphesenti angu-64.2), ama-Afrika aseMelika (amaphesenti angu-53.1), nabantu baseSpanishi (amaphesenti angu-50.0).
Izizathu zokudla ngamunye zihlolwe ngokusekelwe kokukhumbula okubili amahora angu-24, futhi konke okudliwayo kokudla kwakulungiswa ukuze kusetshenziswe ikhalori yokusebenzisa inani lokunciphisa iphutha lokulinganisa.
Ama-demographics abikwa ngokuzihlanganisa, afaka, iminyaka, ubulili, ubuhlanga, ubuhlanga, kanye nemfundo zacatshangelwa.
Lokho okushiwo yiSifundo
Umgomo walolu cwaningo kwakuwukuhlola ukuthi izici zokudla ngayinye zingathinta kanjani impilo ye-cardiometabolic. Esikhathini esedlule, kwenziwa ucwaningo ekufakeni izici zokudla ezikhethiwe, njengeziphuzo zesodi neshukela .
Lolu cwaningo oluthile lugxile ezingxenyeni eziyi-10 ezidliwayo kanye nalabo ababengenele; isibonelo, i-fibre yokudla igqoke ngokudla okugcwele. Nazi izici ezingu-10 ezihlolwe kulesi sifundo:
- I-sodium
- Amantongomane nembewu
- Inyama ehanjiwe
- Izilwane zasolwandle omega 3 fatty acids
- Imifino
- Izithelo
- Ukudla okuphelele
- Iziphuzo ezinoshukela
- Amafutha e-Polyunsaturated
- Inyama ebomvu (engaphenduliwe)
Inombolo enkulu kunazo zonke zokufa kwabantu abahlobene nokudla kwe-cardiometabolic, okubalwa ngamaphesenti angu-9,5 okufa (66,508), atholakale kulabo abane-sodium ephakeme kakhulu (ngaphezu kuka-2000mg ngosuku). Indawo yesibili, okushiwo amaphesenti angu-8,5 okufa (59,374), yayisetshenziswa kancane kwamantongomane nembewu (ngaphansi kwesigamu ngosuku). Lezi zici ezilandelayo zokudla ezibalulwe ekuhleleni okubangelwa ukufa:
- Izidakamizwa eziphezulu: 8.2 amaphesenti okufa (57.766)
- Amafutha e-omega-3 ama-fatty acids e-Low Low: amaphesenti angu-7.8 (54.626)
- Ukudla kwemifino ephansi: amaphesenti angu-7.6 (53,410)
- Ukudla okuphansi : ama- 7.5% (52,547)
- Ishukela eliphakeme-iziphuzo ezimnandi: amaphesenti angu-7.4 (51 694)
Ukufaka Lezi Ziphuzu KuMpilo Yethu Yansuku zonke
Ngenkathi singenakuqiniseka ukuthi ukudliwa okwanele noma okunganele ngokwanele kwezimbangela ezithile zokudla kubangela ukufa, siyazi ukuthi kukhona ukuhlangana phakathi kokudla okunempilo nokuphila okunempilo.
Ngenxa yokuthi ukudla kwethu kuyinto engaphansi kokulawula kwethu, kunengqondo ukudla okuningi kwezinto ezinhle futhi okungaphansi kwezinto ezingekho kahle kakhulu. Ukudla amantongomane amaningi nembewu, izithelo, imifino, okusanhlamvu okugcwele, kanye nama-omega 3 e-fatty acid aphephile (okuyi: tuna ne-salmon) into okufanele siyihlose. Futhi ukunciphisa inyama esetshenzisiwe, inyama ebomvu, iziphuzo ezinoshukela kanye nokudla okusawoti (ukudla okucutshungulwa, ukudla okusheshayo, ukudla okuthosiwe) kubalulekile impilo yonke.
Singaphetha ngokuthi "akukho ukudla okukodwa okuhambisana nakho konke" nokuthi izici ezahlukene zokudla zingathinta umuntu ngamunye ngokuhlukile. Kulolu cwaningo oluthile, imiphumela yezidlo zokudla zihlukahlukene ngokususelwa eminyakeni yobudala, ubulili, ubuhlanga, njll.
Isibonelo, kubantu abadala abangaphezu kweminyaka engama-65, ukudla okuningi kakhulu kwe-sodium nokulingana kwemifino namantongomane kwakunokuxhumana okunamandla nokufa kunezinye izici.
Ukulinganiselwa koFundo
Njenganoma yisiphi isifundo, kunokunye ukulinganiselwa. Indlela yokucwaninga kwedatha yokuqoqa idatha (ukusebenzisa idatha yokubuka) ayikwazi ukufakazela ukuthi izinguquko ekudleni, njengokunyuka kwamafutha e-omega 3 noma ukuncishiswa kwe-sodium, kunganciphisa ingozi yokufa noma ukufa. Ngaphezu kwalokho, kunezinye izindlela ezingase zenze imiphumela. Isibonelo, asazi ukuthi abantu abasebenzisa ama-sodium aphezulu babe neminye imikhuba engeyona enempilo efana nokubhema nokungasebenzi. Lezi zici eziphazamisayo kungenzeka zithinte imiphumela. Ngakho konke okucatshangelwe, imiphumela ibonisa ukuthi kukhona ukulungiswa noma inhlangano efanelekile ukuhlolisiswa.
Kunezinye Izindaba Ezinhle
Ucwaningo luphetha ngokuthi sibona ngcono ekudleni kokudla kwezakhi ezithile. Abacwaningi bathola ukuthi kusukela ngo-2002, kwaba khona ukwehla kwamaphesenti angama-26.5 ekufeni kwesifo senhliziyo, ngesifo sofuba, nohlobo lwesibili lwesifo sikashukela. Bathola ukuthuthuka kwezici eziningi zokudla, okubaluleke kunazo zonke ukudla okuneziqu ezinamafutha e-polyunsaturated enempilo (njengama-walnuts namafutha e-flaxseed), kanye nokwanda kwamantongomane nembewu nokunciphisa ushukela- iziphuzo ezinomsoco.
Nakuba sisenayo ezindaweni ezithile zokudla, siqala ukujwayela kancane kancane imikhuba yokudla enempilo. Mhlawumbe singasebenzisa lolu cwaningo ukuze sithuthukise ukudla kwamaMelika. Manje ukuthi sesiqala ukuqonda ukubaluleka kwamafutha enempilo enempilo nokunciphisa ushukela, kubalulekile ngathi ukuthi sibuke ukudla kwethu kwe-sodium. Ngokuvamile ukudla kunemithombo efihlekile ye-sodium. Isibonelo, abantu abaningi abaqapheli ukuthi imikhiqizo yesinkwa, imikhiqizo yobisi, ama-condiments, nokugqoka isaladi kuphezulu kwi-sodium. Nazi ezinye izeluleko ezisheshayo zokuthi unganciphisa kanjani ukudla kwe-sodium ekudleni kwakho:
- Ukupheka ekhaya noma kunini lapho kungenzeka khona-ukuhleleka kokuhleleka nokuphuma ukudla kungakwandisa kakhulu ukudla kwakho kwe-sodium.
- Lapho upheka, inkathi kancane ngosawoti ukuze ulethe ukunambitheka kwemvelo kokudla. Uma ungakwazi ukunambitha usawoti ekudleni, kunomsoco kakhulu.
- Sebenzisa amakhambi nezinongo, njenge-cumin, i-thyme, i-turmeric, i-paprika, i-basil, i-oregano, i-powder, i-parsley, njll. Ukunambitheka kokudla.
- Ungafaki usawoti ekudleni ngemuva kokuthi ulungiselelwe.
- Ukunciphisa ukudla okusheshayo, ukudla okucutshungulwayo, nokudla okuthosiwe (ukudla okufriziwe, ukudla okulula okufana nabanqamuki, ukudla okwesibhokisi, ukusikeka okubandayo).
- Funda amalebula-uma ukudla kuqukethe amaphesenti angama-15 kuya kwangu-20 okubaluleka kwansuku zonke ye-sodium, inothi ukuthi ukudla okuphezulu kwe-sodium futhi kufanele idliwe ngokulinganisela.
- Snack ukudla konke okufana namantongomane angenakulinganiswa kanye nembewu, izithelo ezintsha nemifino, kanye ne-popcorn yonke enganqotshwa okusanhlamvu.
> Umthombo:
> Micha, R, Peñalvo, J, Cudhea, F; et al. Umphakathi phakathi kwezifo zokudla nokufa okuvela enhliziyweni yesifo senhliziyo, isifo sohlangothi, kanye nohlobo lwesifo sikashukela e-United States. I-JAMA. 2017; 317 (9): 912-924. i-doi: 10.1001 / jama.2017.0947.