Emma Miller
Kuningi ongakwenza ukuze uphakamise umoya wakho futhi uthuthukise impilo yakho yengqondo. Njengoba abantu emhlabeni wonke bezabalaza namazinga engeziwe okucindezeleka, ukucindezeleka, nokukhathazeka ngonyaka odlule, abaningi baphendukela ekudleni okuntofontofo abakuthandayo: u-ayisikhilimu, amakhekhe, i-pizza, nama-hamburgers.
Kodwa ucwaningo lwakamuva lubonisa ukuthi ukudla okunoshukela omningi, okunamafutha amaningi esivame ukukufisa lapho sicindezelekile noma sicindezelekile, kungakhathaliseki ukuthi kungase kubonakale kusiduduza kangakanani, mancane amathuba okuthi kuzuzise impilo yethu yengqondo.
Kunalokho, ukudla okuphelele njengemifino, izithelo, inhlanzi, amaqanda, amantongomane nembewu, ubhontshisi nemifino, nokudla okuvutshelwe okufana neyogathi kufaneleka kangcono. Okutholakele kuvela emkhakheni osanda kuvela wocwaningo owaziwa ngokuthi i-nutrition psychiatry, ecwaninga ubudlelwano phakathi kokudla nempilo yengqondo.
Umqondo uwukuthi ukudla ukudla okuthile kungathuthukisa impilo yobuchopho. Kodwa ngokomlando, ucwaningo lokudla okunomsoco lugxile kakhulu ekutheni ukudla esikudlayo kuyithinta kanjani impilo yethu engokomzimba, hhayi impilo yethu yengqondo. Sekuyisikhathi eside umphumela ongase ube khona wokudla enjabulweni nasenhlalakahleni engokwengqondo, njengoba elinye iqembu labacwaningi muva nje likubeka, “cishe washaywa indiva.”
Kodwa ngokuhamba kweminyaka, ucwaningo olwengeziwe luye lwanikeza izinkomba ezithakazelisayo mayelana nokuthi ukudla kungawuthinta kanjani umoya wethu. Ukudla okunempilo kukhuthaza amathumbu anempilo, axhumana nobuchopho ngokusebenzisa i-gut-brain axis.
Amagciwane asemathunjini akhiqiza ama-neurotransmitters afana ne-serotonin ne-dopamine, alawula isimo sethu semizwa nemizwelo, kanti i-gut microbiome ithinta impilo yengqondo.
Iqembu elikhulayo lezincwadi libonisa ukuthi i-gut microbiome idlala indima ebalulekile ekuphazamisekeni kwengqondo okuhlukahlukene, okuhlanganisa nokucindezeleka okukhulu, "ithimba lososayensi labhala kuyi-Harvard Review of Psychiatry ngonyaka odlule.
Ucwaningo olukhulu olusekelwe kubantu luphinde lwabonisa ukuthi abantu abadla ukudla okuningi okunomsoco bahlupheka kancane ngenxa yokucindezeleka futhi babe namazinga aphezulu enjabulo kanye nempilo enhle engqondweni.
Olunye ucwaningo olunjalo, olwenziwa ngo-2016, olwalandela abantu abangu-12,400 cishe iminyaka eyisikhombisa, lwathola ukuthi labo abandise ukusetshenziswa kwezithelo nemifino ngesikhathi socwaningo bazilinganisela phezulu kakhulu kuhlu lwemibuzo mayelana nezinga labo lonke lenjabulo nokwaneliseka kwempilo.
Kodwa-ke, ucwaningo olunzulu lokubheka lungabonisa kuphela ukuhlobana, hhayi imbangela, okuphakamisa umbuzo: Yini eza kuqala? Ingabe abantu baphoqeleka ukuba bakhethe ukudla okungenampilo ngenxa yokukhathazeka nokucindezeleka, noma okuphambene nalokho? Ingabe abantu abajabule nabanethemba lokuhle bakhuthazwa kakhulu ukudla ukudla okunomsoco? Noma ingabe ukudla okunempilo kuthuthukisa imizwa yabo ngokuqondile?
Ucwaningo lokuqala oluyinhloko lokukhanyisa ukuxhumana phakathi kokudla nemizwelo lwanyatheliswa ku-2017. Ithimba labacwaningi lalifuna ukuthola ukuthi izinguquko zokudla zingasiza yini ekunciphiseni ukucindezeleka, ngakho-ke baqasha abantu abangu-67 abanokucindezeleka komtholampilo futhi babahlukanisa ngamaqembu.
Elinye iqembu laya emihlanganweni nesazi sokudla okunomsoco owalifundisa indlela yokudla okuvamile kwaseMedithera. Elinye iqembu, elisebenza njengokulawula, lalihlangana njalo nomcwaningi owanikeza ukusekelwa komphakathi kodwa akazange anikeze noma yisiphi iseluleko somsoco.
Ekuqaleni kocwaningo, womabili amaqembu adle ukudla okunoshukela okuningi, inyama egayiwe, kanye nokudla okulula okunosawoti kanye nefiber encane kakhulu, amaprotheni angenawo amandla, noma izithelo nemifino. Kodwa iqembu lokudla lenza izinguquko ezinkulu. Bashintsha uswidi, ukudla okusheshayo namakhekhe badla ukudla okuphelele okunjengamantongomane, ubhontshisi, izithelo namalegumes. Bashintsha isinkwa esimhlophe bashintsha isinkwa sikakolweni nenhlama emuncu. Bayeka okusanhlamvu okumnandi badla i-muesli ne-oatmeal. Esikhundleni se-pizza, badla imifino egazingiwe. Futhi esikhundleni senyama egayiwe kakhulu njengenyama, amasoseji, nobhekeni bafaka ukudla kwasolwandle kanye nenani elincane lenyama ebomvu engenamafutha.
Kubalulekile ukuqaphela ukuthi womabili amaqembu ayelulekwa ukuthi aqhubeke ethatha noma yimaphi ama-antidepressants noma eminye imithi ayeyinikiwe. Umgomo wocwaningo kwakungekona ukubona ukuthi ukudla okunempilo kungase kuthathe indawo yemithi, kodwa ukuthi kungaletha izinzuzo ezengeziwe, njengokuzivocavoca, ukulala kahle, nendlela yokuphila ehlukile.
Ngemva kwamaviki angu-12, isilinganiso semiphumela yokucindezeleka siye saba ngcono kuwo womabili amaqembu, okulindelekile kunoma ubani obambe iqhaza ocwaningweni lomtholampilo olunikeze ukwesekwa okwengeziwe, kungakhathaliseki ukuthi ubukuliphi iqembu. Kodwa amaphuzu okucindezeleka aba ngcono kakhulu iqembu elilandela uhlelo lokudla okunempilo: cishe ingxenye eyodwa kwezintathu yalaba bantu yayingasabhekwa njengabacindezelekile, uma kuqhathaniswa namaphesenti angu-8 abantu abaseqenjini elilawulayo.
Imiphumela yaba mihle ngezizathu eziningi. Ukudla kwathuthukisa impilo yengqondo, nakuba ababambiqhaza bengazange behlise isisindo. Abantu baphinde bonga imali ngokudla ukudla okunomsoco, okubonisa ukuthi ukudla okunempilo kungaba ukonga. Ngaphambi kocwaningo, ababambiqhaza basebenzise isilinganiso sama-$138 ngesonto ekudleni. Labo abashintshela ekudleni okunamafutha aphansi, okunempilo banyuse imali yabo yokudla yaba ngu-$112 ngesonto.
Ukudla okunconyiwe bekungabizi futhi kutholakala ezitolo eziningi zokudla. Babehlanganisa ukudla okufana nobhontshisi osemathinini nama-lentile, i-salmon ekheniwe, i-tuna, nama-sardine, kanye nokudla okuqandisiwe nokudla okuvamile, kusho uFelice Giacca, umbhali oholayo wocwaningo.
"Impilo yengqondo iyinqubo eyinkimbinkimbi," kusho uDkt. Giacca, umqondisi we-Center for Nutrition and Mood e-Deakin University e-Australia kanye nomongameli we-International Society for Research in Nutritional Psychiatry. “Isaladi ngeke ilaphe ukucindezeleka. Kodwa kuningi ongakwenza ukuze uthuthukise isimo sakho sengqondo futhi uthuthukise impilo yakho yengqondo, futhi kungaba lula njengokwandisa ukudla kwakho izitshalo nokudla okunempilo.”
Inani lokuhlola okungahleliwe libike imiphumela efanayo. Kwesinye isifundo sabantu abadala abangu-150 abanokucindezeleka okushicilelwe ngonyaka odlule, abacwaningi bathola ukuthi abantu abayalelwe ukulandela ukudla kwaseMedithera namafutha ezinhlanzi angeziwe izinyanga ezintathu babe nokuncipha okukhulu kwezimpawu zokucindezeleka, ukucindezeleka, nokukhathazeka ngemva kwezinyanga ezintathu uma kuqhathaniswa neqembu lokulawula.
Nokho, akuzona zonke izifundo eziveze imiphumela emihle. Isibonelo, ucwaningo olukhulu, oluthathe unyaka wonke olushicilelwe ku-JAMA ngo-2019 lwathola ukuthi ukudla kwaseMedithera kunciphise ukukhathazeka kodwa akuzange kuvimbele ukudangala eqenjini labantu abasengozini enkulu. Ukuthatha izithasiselo, ezifana ne-vitamin D, i-selenium, ne-omega-3 fatty acids, akuzange kube nomthelela ekucindezelekeni noma ekukhathazekeni.
Amaqembu amaningi ochwepheshe bengqondo awazange asebenzise izincomo zokudla, ngokwengxenye ngoba ochwepheshe bathi ucwaningo olwengeziwe luyadingeka ngaphambi kokuthi banikeze indlela ethile yokudla yempilo yengqondo.
Kodwa ochwepheshe bezempilo yomphakathi emazweni emhlabeni wonke sebeqalile ukukhuthaza abantu ukuthi bakhethe indlela yokuphila njengokuzivocavoca, ukulala kahle, ukudla okunempilo, nokuyeka ugwayi, okunganciphisa ukuvuvukala futhi kube nezinzuzo ebuchosheni. I-Royal Australian kanye ne-New Zealand College of Psychiatrists bakhiphe iziqondiso zomtholampilo ezitusa ukuthi odokotela babhekane nokudla, ukuvivinya umzimba, nokubhema ngaphambi kokuqala ukwelashwa noma ukwelashwa kwengqondo.
Odokotela ngabanye nabo sebevele befaka ukudla okunomsoco emsebenzini wabo neziguli. UDkt. Drew Ramsey, udokotela wengqondo kanye noprofesa wemitholampilo e-Columbia University College of Physicians and Surgeons eNew York City, uqala izikhathi zakhe neziguli ezintsha ngokubuyekeza umlando wazo wezifo zengqondo bese ehlola indlela ezidla ngayo. Ubabuza ukuthi badlani, afunde ukudla abakuthandayo, futhi athole ukuthi kukhona yini ukudla akubheka njengokubalulekile ekuxhumaneni kobuchopho bamathumbu, njengezitshalo, ukudla kwasolwandle, nokudla okubilile.
