John Myers
Ucwaningo lwakamuva lubonise ngokucacile ukuthi ukudla okungokwemvelo okwenziwa ekudleni okungacutshungulwanga ngangokunokwenzeka futhi okucebile ngama-antioxidants kanye ne-fiber kungavimbela futhi kunciphise izifo zendlela yokuphila.
Izifo ezingapheli ngenxa yokuvuvukala okungapheli
Izifo ezingamahlalakhona zibulala izigidi zabantu emhlabeni wonke unyaka nonyaka. Kungakhathaliseki ukuthi isifo sikashukela, umfutho wegazi ophakeme, amazinga e-cholesterol aphakeme, isifo senhliziyo, izinkinga ezihlangene, noma ngisho nesifo i-Alzheimer - konke kukhuthazwa ukukhululwa kwezithunywa zamakhemikhali ezithile ezikhishwa emzimbeni ngenxa yezinqubo ezingapheli zokuvuvukala.
Kodwa kungani lokhu kuvuvukala okungapheli kuvela kwasekuqaleni?
Ukudla okungalungile kubangela ukuvuvukala okungapheli
Ukudla kwethu kunesibopho salokhu! Ukudla okucutshungulwe ezimbonini okuqukethe ushukela, ama-carbohydrate angawodwa, namafutha aphansi, kodwa akuwona wonke ama-micronutrients abalulekile nezinto ezibalulekile, kuholela enqubweni yokuvuvukala eqhubekayo kuwo wonke umzimba futhi ngaleyo ndlela kwakha isisekelo sezifo zempucuko yethu, ezisabalele namuhla.
Ukudla kwemvelo kuphezulu kuma-antioxidants kanye ne-fiber
Ocwaningweni, ososayensi baseNyuvesi yaseLund, eSweden, bakwazile ukuqinisekisa ithonya elihle lokudla okunempilo engcupheni evamile yezifo. Babone isimo sezempilo sezifundo zabantu abadala ezingama-44 ezineminyaka engama-50 kuye kwengama-75.
Izifundo zokuhlolwa zithole ukudla okunempilo okucebile ikakhulukazi kuma-antioxidants futhi ngesikhathi esifanayo kunenkomba ephansi ye-glycemic phakathi nenkathi yamasonto amane. Lokhu kwakuhlanganisa ukudla okunjengama-alimondi, amajikijolo aluhlaza, isinkwa esine-fiber ephezulu, i-oats, isinamoni, nezinhlanzi ezinamafutha.
Inkomba ye-glycemic (GI) iyisilinganiso somphumela wokudla okune-carbohydrate emazingeni kashukela egazini. Lapho inani liphakeme, izinga likashukela egazini likhuphuka ngokushesha ngemva kokudla ukudla okufanelekile.
Iglucose ene-GI ka-100 isetshenziswa njengereferensi yenani. Ngokuvamile, i-GI ibhekwa njengempofu uma ingaphezu kuka-70, emaphakathi uma iphakathi kuka-50 no-70, futhi inhle uma ingaphansi kuka-50.
Imifino eluhlaza esesimweni semifino ngokuvamile ine-GI engaphansi kuka-30, kuyilapho ama-carbohydrate ehlukanisiwe nemikhiqizo eyenziwe ngayo (izimpahla ezibhakiwe ne-pasta, irayisi elimhlophe, isitashi, ummbila, njll.) ngokuvamile inama-GI angaphezu kuka-70.
Ukuthuthukiswa kwezempilo okumangalisayo ezinsukwini ezingama-30 nje
Ezinsukwini ezingamashumi amathathu ngemva kokushintshela ekudleni okunjalo okune-antioxidant- kanye ne-fiber-rich, igazi lathathwa ezifundweni ezingu-44. Imiphumela yayimangalisa.
Kwaboniswa ukuthi ukudla kwakunethonya elikhulu kuwo wonke amanani abalulekile egazi, ikakhulukazi wonke lawo magugu egazi abalulekile mayelana nezinqubo zokuvuvukala, izinga likashukela egazini, kanye nokuthambekela kwegazi lokuvala.
Amazinga e-cholesterol nomfutho wegazi wehla
Ngemva kwezinsuku ezingu-30 nje zokudla okunempilo, i-cholesterol embi (LDL) yehla ngesilinganiso samaphesenti angu-33. Umfutho wegazi wehla ngamaphesenti angu-8, amazinga e-triglyceride athuthuka ngamaphesenti angu-14, futhi i-blood clotting factor fibrinogen yehla ngamaphesenti angu-26.
Ukuvuvukala kwesistimu kwehliswe kakhulu futhi ukusebenza kwengqondo nenkumbulo kwathuthukiswa ngokuphawulekayo.
Ababhali bocwaningo bathole imiphumela yocwaningo ibe yinto engavamile, ikakhulukazi njengoba zingekho ezinye izifundo eziye zahlola imiphumela emihle yokudla okunempilo emisebenzini eminingi kangaka yomzimba.
Ukudla kwe-Stone Age njengesivikelo kushukela
Phakathi neminyaka eyizigidi ezingu-2.5 abantu banamuhla abaguquka ngayo, sasidla ukudla kwemvelo njengezithelo, imifino enamaqabunga nezimpande, amantongomane, izinhlanzi ngezikhathi ezithile, inyama yezinambuzane nezilwane ezincane, futhi uma singazithola, elinye noma elinye iqanda lenyoni.
Lokhu kudla - okudliwa kusha futhi okungacutshungulwanga ngangokunokwenzeka - kuvimbela izifo ezingapheli ezivamile namuhla. Ngenxa yokuqukethwe kwabo okuphansi kwama-carbohydrate, balawula izinga likashukela egazini ngendlela engokwemvelo kodwa ephelele futhi ngaleyo ndlela bavimbele ngokuzenzakalelayo esinye sezifo ezivamile zokuphila zesikhathi sethu, okungukuthi isifo sikashukela.
Ukudla kwe-stone Age kungcono kunokudla kwaseMedithera
Ososayensi baseNyuvesi yaseLund bafakazele lesi sitatimende ngophenyo olwengeziwe. Izihloko ezilandela ukudla okungenanhlamvu kwe-Stone Age amasonto angu-12 zibonise ukuthuthukiswa kwamaphesenti angu-26 emazingeni abo kashukela egazini, uma kuqhathaniswa nokuthuthukiswa kwamaphesenti angu-7 eqenjini lokuqhathanisa elidla ukudla kwaseMedithera.
Isizathu sokuhola okumangalisayo kokudla kwe-Stone Age silula: kuyilapho imikhiqizo yokusanhlamvu idlala indima ebalulekile ekudleni kwanamuhla kwaseMedithera, ukudla kwe-Stone Age akunanhlamvu ngokuphelele futhi kunalokho kunikeza abantu ukudla okuphansi kwe-glycemic index futhi ngesikhathi esifanayo. isikhathi esicebile ngezakhi zokuzivikela Antioxidants.
Thatha isivivinyo sezinsuku ezingama-30!
Iqiniso lokuthi wonke umuntu ocabanga okunengqondo kudala esazi, kodwa manje futhi ufakazelwa ngokwesayensi, ukuthi ukudla okungokwemvelo okwenziwe ngokudla okungacutshungulwanga ngangokunokwenzeka kunganciphisa ingozi yesifo sikashukela, isifo senhliziyo, ukuwohloka komqondo, njll ngakolunye uhlangothi.
Ngakolunye uhlangothi, ukwelapha izifo ezikhona futhi ngisho nokunciphisa ukuqhubeka kwezifo ezimbi ekugcineni kumema wonke umuntu ukuba aziphendulele. Izame!
Shintsha ukudla kwakho izinsuku ezingama-30. Yidla izithelo, imifino, amantongomane, imbewu, amafutha ekhwalithi enhle, kanye neqanda noma inhlanzi entsha ngezikhathi ezithile.
Faka ama-smoothies aluhlaza ekudleni kwakho, jabulela iziphuzo ezilungiselelwa kalula ezenziwe ngotshani be-wheatgrass, utshani obupeletwa, noma utshani bebhali njengokudla okulula, futhi wengeze amaprotheni akho ngephrotheni elayisi elimnandi.
Uzoba wumlutha, ngakho-ke ngeke ufune ukudla okunye.
