Xa sigula, siya kugqirha size sifumane amayeza. Kulungile oko. Kodwa ngaba wakha wacinga ukuba izinto esizityayo nesiziselayo yonke imihla zinokunyanga izifo kwaye zithintele nokukhula kwazo? Le ayisiyonto intsha eqale izolo, le yinkolelo kunye nezenzo ebezikho kangangeminyaka engamawaka, kwihlabathi liphela. Nanamhlanje, izazinzulu zifumana okuninzi ngale nto. Ngoko ke namhlanje, masithethe ngale ngcamango ibalulekileyo ebizwa ngokuba yi "Ukutya njengeyeza".
Know your body mass index (BMI) and weight classification
'Ukutya' kube njani ukuba liyeza ukususela kwixesha elidlulileyo ukuza kuthi ga ngoku?
“Ukutya makube liyeza lakho,” utshilo uHippocrates, owayethathwa njengoyise wezonyango zaseNtshona. Oko kwakungaphezulu kweminyaka engama-2,500 eyadlulayo. Kodwa abantu abakwiimpucuko ezahlukeneyo kwihlabathi liphela babekwazi oku kwanangaphambi koko. Khawucinge nje, xa kwakungekho mayeza aphucukileyo, iipilisi, kunye neekhaphukhaphu njenganamhlanje, abantu babesebenzisa ntoni ukunyanga izifo zabo? Yayizizityalo, izilwanyana, kunye nokutya abakufumanayo kwindawo ebangqongileyo.
Masithathe uhambo olufutshane silandele olu luhlu lweziganeko ukuze sibone ukuba olu hambo luqale nini.
| Ixesha lelixa | Isiganeko kunye nokubaluleka kwaso |
|---|---|
| Inkulungwane yesi-2 BC (inkulungwane yesi-2 BC) (Malunga neminyaka engama-4000 eyadlulayo) | IJiputa neIndiya: I-Ebers Papyrus , umbhalo wamandulo wezonyango ofunyenwe eJiputa, yayicebisa ukutya kwezifo ezahlukeneyo. Umzekelo, amafutha eehansi ayesetyenziselwa ukunciphisa iintlungu, kwaye isibindi sesilwanyana sasisetyenziselwa ukunyanga ubumfama basebusuku. Ubusi babufakwe kwiiresiphi ezimalunga nama-500. Kwakungelo xesha apho inkqubo yezonyango ye-Ayurvedic yazalwa khona eIndiya yethu eselumelwaneni. Apho, nokutya kwakuyinxalenye ebaluleke kakhulu kwinkqubo yonyango. |
| Inkulungwane yesi-3 BC | Amayeza Emveli aseTshayina: Incwadi yokuqala yezonyango eTshayina, iHuang Di Nei Jing (Incwadi Yezonyango Yomlawuli Otyheli), ikhankanye ngokukodwa iinkozo, iziqhamo, inyama, kunye nemifuno ukuze kubekho ubomi obusempilweni. Le yimiyalelo yokutya yokuqala emhlabeni. |
| AD 1747 | Impumelelo yesayensi: Ugqirha wotyando waseScotland uJames Lind wenze uvavanyo lokuqala lwezonyango kwihlabathi liphela ngenqanawa yeBritish Royal Navy. Olu vavanyo yayikukufumana unyango lwe- scurvy , isifo esibangelwa kukungabikho kwevithamini C, esasixhaphakile phakathi koomatiloshe ngelo xesha. Wafumanisa ukuba iziqhamo ze-citrus ezifana neelamuni kunye neeorenji zezona sisombululo silungileyo. Nangona kunjalo, ivithamini C ayizange ifunyanwe ngokwesayensi de kwaba yinkulungwane yama-20. |
| Phakathi kwinkulungwane ye-19 | Ukuzalwa kwesondlo: Kwakungeli xesha apho iingcamango zeekhalori kunye ne-macronutrients , ezizezi iicarbohydrate, iiproteni, kunye namafutha, zaqala ukufunyanwa nokwamkelwa ngokwesayensi. Kulapho ihlabathi lafunda khona indlela yokulinganisa umxholo wamandla ekutyeni esikutyayo. |
| AD 1911 | Ukufunyanwa kweevithamini: Ingcali yebhayoloji uCasimir Funk waqala wazisa ingcamango yeevithamini kwihlabathi. Igama elithi "vita" lithetha 'ubomi' kwaye elithi "amine" lithetha 'i-organic compound'. Oko kukuthi, iikhompawundi ezibalulekileyo ebomini. |
| AD 1924 | Ukutya Okuqinisiweyo: Okokuqala ngqa eMelika, isondlo songezwa ngokwenziwa ekutyeni. Oko yayikukongezwa kwe-iodine kwityuwa. Isizathu soku yayikukuthintela i-goiter , isifo esasinaso abantu abaninzi ngelo xesha. Kamva, i-vitamin D yongezwa nasebisini. |
Ngoko ke imeko injani namhlanje?
Ungayibona indlela eli bali elidala ngayo, kwaye lisekelwe kangakanani kwisayensi. Izinto ezazisaziwa ngamava angaphambili ngoku zingqinwa yisayensi nganye nganye.
Ngamafutshane, umzimba wakho ufana nemoto. Isebenza kakuhle kuphela xa ifakwe amafutha afanelekileyo (ukutya). Njengokuba imoto inokonakala ukuba ayifakwanga amafutha ngokufanelekileyo, nemizimba yethu inokonakala ukuba sitya ukutya okungafanelekanga.
Uyazi ukuba izifo ezingosuleliyo ezifana neDiabetes Mellitus, iHypertension, kunye neCholesterol zixhaphake kangakanani kwilizwe lethu namhlanje. Eyona nto iphambili kwezi zifo kukutya kwethu okungekho sempilweni . Oko kukuthi, singazilawula ezi zifo, mhlawumbi sizithintele ukuba zingabikho, ukuba sikhathalela ukutya kwethu.
Khawuqwalasele umzekelo:
- Ukuba unemifuno , iziqhamo kunye nemifuno etyebileyo kwisitya sakho, oko kuya kuyiphucula impilo yamathumbu akho, kulawule amanqanaba eswekile yakho, kwaye kunciphise i-cholesterol yakho.
- Ukutya iintlanzi (isalmon, i-mackerel, kunye ne-sardines) eziqulethe ii-fatty acids ezilungileyo ezifana ne -Omega-3 kulungile kakhulu kwimpilo yentliziyo.
- Iziqholo ezifana ne-turmeric, ijinja, kunye ne-sinamoni azipheleli nje ekunambithekeni, kodwa zikwanazo neempawu zokulwa nokuvuvukala . Oku kuthetha ukuba zinceda ekunciphiseni ukudumba emzimbeni.
Le yimizekelo embalwa nje. Iingenelo esinokuzifumana kwisondlo esifanelekileyo azinasiphelo.
Ndingenza ntoni?
Emva kokufunda eli nqaku, usenokuba ucinga, "Kulungile, ngoko ke kufuneka nditshintshe indlela enditya ngayo." Eso sisiqalo esihle kakhulu.
1. Cinga ngepleyiti yakho: Zama ukuzalisa isiqingatha sepleyiti yakho ngemifuno neziqhamo. Yahlula inxenye eseleyo ibe ziicarbohydrate ezifana nerayisi, ipasta, nesonka, kwaye isiqingatha sibe ziiproteni ezifana nentlanzi, inyama, amaqanda kunye neelentile.
2. Nciphisa ukutya okucutshungulweyo: Nciphisa ubungakanani bokutya okupakishwe, okucociweyo ngamachiza, nokucutshungulweyo okuneswekile eninzi netyuwa. Ukutya okuphekiweyo ekhaya kokona kulungileyo.
3. Sela amanzi amaninzi: Ukusela amanzi afunekayo ngosuku kubalulekile ukuze ube sempilweni.
4. Thetha nogqirha wakho: Ukuba unesifo esithile, thetha nogqirha wakho malunga nokutya okufanelekileyo kuwe. Umzekelo, ukutya okufanelekileyo kumntu onesifo seswekile kusenokungafaneleki kumntu onesifo sezintso. Ke ngoko, kubalulekile ukufuna ingcebiso yezonyango kwaye ungagcini nje ngokusekela izigqibo zakho kwinto oyifumana kwi-intanethi.
Umyalezo Wokuya Ekhaya
- Ingcamango ethi "ukutya ngamayeza" ayintsha. Inembali nesiseko sesayensi esithatha amawaka eminyaka.
- Ukutya okufanelekileyo kunokukunceda uhlale usempilweni, uthintele izifo, kwaye ulawule nezinye izifo ezikhoyo.
- Isitya sakho sisibuko sempilo yakho, ngoko ke beka phambili imifuno emitsha, iziqhamo, iinkozo, kunye nemithombo elungileyo yeproteni.
- Ukuba unesifo esithile, thetha nogqirha wakho rhoqo ngendlela efanelekileyo yokutya.
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