Oko Ufanele Ukwazi Ngokuzila ukutya okungapheliyo

Umxholo

• Kodwa kukuphi "ukutya" okungcono kwimpilo yakho?
• Yinyani ukuba akukho Nye ukutya okusebenzela yonke umzimba .
• Ukutya kubalulekile ekufundweni
• Ngaba ukutya okuneSodium esezantsi kuye kwiPOT (S)?

"Ukutya yeyona nto ibalulekileyo onokuyenza kwimpilo yakho." -UDavid L. Katz, MD

UDavid Katz nguMlawuli oyiNtloko we-Yale-Griffin Prevention Research Centre kunye neengcali kwezempilo kunye nesondlo. Okokuqala, qaphela ukuba uKatz akazange athi "ukuya kudlo" yeyona nto ibalulekileyo onokuyenza kwimpilo yakho. Akazange futhi athi "ukutya ukutya ukunciphisa umzimba" yeyona nto ibalulekileyo onokuyenza kwimpilo yakho. Kule meko, "ukutya" kuthetha ngokoqobo "into oyityayo."

Kodwa kukuphi "ukutya" okungcono kwimpilo yakho?

Siyazi ukuba iindlela ezithile zokutya zinxulunyaniswe kaninzi kwimicimbi yezempilo. Oku kungqinwe kwinqaku lakutshanje kufundo lwe-Global Burden of Disease. Kwaxelwa ukuba: Ukungonelisi kweziqhamo kunye nemifuno, iimbotyi kunye neelentile, ukutya okuziinkozo okugcweleyo, kunye nokutya okugqithileyo kwenyama egqityiweyo kunye nokutya okugqityiweyo ngokubanzi yayisesona sizathu siphambili sesifo esinganyangekiyo kunye nokufa kwangoko kumazwe anamhlanje kwihlabathi liphela.

Yinyani ukuba akukho Nye ukutya okusebenzela yonke umzimba .

Ngaphandle kophando olungqina le nyani, abantu abaninzi bayaqhubeka nokukhangela "ukutya okugqibeleleyo" (ukutya okuqhubekayo) kunye nokujikeleza ukusuka kwifashoni yokutya ukuya kolandelayo, ngethemba lokuba bayakufumana ukulungiswa ngokukhawuleza okanye isisombululo ekutyeni kwabo kwaye Imiba yomzimba. Kodwa inyani kukuba akukho sidlo sinye esifanelana nabantu bonke. Injalo imeko yefad yangoku: ukutya ukutya okukhawulezileyo.

Ukuzila ukutya okungapheliyo (IF): IF iyathandwa njengenye indlela yokubala iikhalori kunye nendlela yokulwa ukwaluphala kunye nonyango olunokwenzeka lomhlaza, isifo se-neurologic, kunye nesifo sentliziyo. Kodwa uninzi lwamabango ezempilo kunye neenkcazo ezicetywayo malunga nokuba imisebenzi ye-IF isekwe njani kwizifundo zezilwanyana kwaye khange kuvavanywe ebantwini. Kwakhona, kukho amabango amaninzi kumajelo asekuhlaleni angenabungqina bokuxhasa nantoni na. Eyona fomu ithandwayo ye-IF "kukutya okunesithintelo ngexesha," okubandakanya ukuthintela ukutya mihla le kwiiyure ezithile zosuku.

Izifundo ezininzi zibonise ukuba i-IF ayingcono kunesithintelo sekhalori (ezinye izidlo) ekuphuculeni abamakishi bempilo kwaye izibonelelo ze-IF zibangelwa kukuthintela iikhalori, hayi ngenxa yeziphumo zokutya. Abantu abakwi-IF bavame ukutya i-300 ukuya kwi-500 yeekhalori ezingaphantsi ngemini xa bezithintela kwiwindows-yeeyure ezisibhozo.

Nalu uphando lwamva nje malunga nokutya kwe-IF kunye nokutolika kwam ukuba isifundo ngasinye sithetha ntoni:

1. Kwisifundo sabantu abangama-250 abane-BMI> abangama-27 abakhethe phakathi kwe-IF, iMeditera (iMed), kunye nezidlo ze-Paleo, kumanqaku eenyanga ezili-12, kuphela ngaphezulu kwesiqingatha seMed kunye nabathathi-nxaxheba be-IF kwaye sisinye kwisithathu sabathathi-nxaxheba bePaleo ababesalandela ukutya abakhethiweyo. Ukwehla kobunzima kwiinyanga ezili-12 yayizi-8.8 lbs (IF), ii-6 lbs (Med), kunye nee-4 lbs. (Paleo). Kwakukho ukuncitshiswa koxinzelelo lwegazi nge-IF kunye neMed kunye nokwehliswa kweswekile yegazi ePaleo-kodwa kungabalulekanga. Qaphela ukuba bekukho ifayile ye- izinga eliphezulu lokuyeka esikolweni nangona abathathi-nxaxheba bekhethe ukutya kwabo, kwaye utshintsho kuxinzelelo lwegazi kunye neswekile yegazi bezingabalulekanga (Jospe, et al. 2020).

Ingcaciso: Oku kuphinda kuqinisekise ukuba kunzima kangakanani ukuhlala nakuphi na ukutya okuthintelweyo ixesha elide kwaye sesinye sezizathu zokuba kutheni ukutya kungasebenzi

2. Kuphononongo lwezifundo malunga nokutya kwe-IF, kwagqitywa kwelokuba iziphumo azibonisanga bungqina bokuba i-IF ibinefuthe ekulahlekeni kobunzima (Lima, et al. 2020).

Ingcaciso: Abaphandi bayaqhubeka nokubeka amaqanda abo kwibhasikithi enye yokulinganisa ukwehla kobunzima kwimpilo nangona oku kucalula kwizifundo zabo. Ayifanelanga ukuba yeyona nto iphambili esiyifundayo; uthini ngamanye amanqaku awaziwayo ezempilo (iswekile yegazi, uxinzelelo lwegazi, ukomelela komzimba, njl.

3.Kwisifundo ngokuthelekisa ixesha lokutya elingaguquguqukiyo (i-CMT) (ukutya izidlo ezintathu ezilungelelanisiweyo ngosuku) kunye nokutya okuthintelwe ixesha (TRE) (ukutya into oyifunayo ukusuka ngo-12: 00 ukuya ku-8 emva kwemini kwaye akukho khalori ukusukela nge-8 emva kwemini kude kube li-12 emva kwemini ngosuku olulandelayo) , kwagqitywa emva kweeveki ezili-12 ukuba i-TRE yayingasebenzi ngakumbi ekulahlekeni kwesisindo kunokutya imini yonke (Lowe, et al. 2020).

Ingcaciso: Ndiphinda ndibuze ukugxila ekunciphiseni ubunzima njengophawu lwempumelelo okanye njengokulingana kwempilo elungileyo. Kananjalo, olu phononongo, njengophando oluninzi kwizidlo, lujonga ixesha elifutshane kakhulu. Njengoko uninzi lwee dieters lusazi, kulula ukwenza into kangangeenyanga ezi-3, kunzima kakhulu ukutshintsha indlela oziphethe ngayo ixesha elide.

Ukutya kubalulekile ekufundweni

Ngaba ukutya okuneSodium esezantsi kuye kwiPOT (S)?