Sonke sidla ukudla okuningana ngosuku. Kuvamile ukudla uma silambile. Kodwa wake wacabanga ukuthi lokhu "kudla" kubaluleke kangakanani kunokuthile okwenzayo ukuze ugcwalise isisu sakho? Eqinisweni, ukudla esikudlayo kufana nomuthi womzimba wethu. Lokhu kudla kuyinsika yamandla esivikela ezifweni, kusinika amandla okwenza umsebenzi wethu wansuku zonke, futhi kusenza sijabule. Ngakho-ke namuhla, ake sixoxe kalula ngalesi sihloko sokudla okunempilo.
Kalula nje, kuyini ukudla okunomsoco?
Ukudla okunempilo kubhekisela kuyo yonke inqubo yokumunca izakhamzimba umzimba wethu ozidingayo ekudleni esikudlayo nesikuphuzayo bese sizisebenzisa ukunakekela umzimba. Cabanga ngomzimba wethu njengemoto. Njengoba nje imoto idinga uphethiloli ukuze isebenze, nomzimba wethu udinga amandla ukuze usebenze. Lawo mandla avela ekudleni. Futhi, imoto idinga izinto ezifana namafutha enjini kanye ne-coolant ukuze injini iqhubeke isebenza kahle. Ngokufanayo, isitho ngasinye nohlelo emzimbeni wethu kudinga izinto ezinjengamavithamini namaminerali ukuze kusebenze kahle. Uma konke lokhu kuhlangana, kuthiwa "sondlekile kahle."
Ukubaluleka kokudla okunempilo kungaphezu nje kokunikeza amandla. Ucwaningo luye lwabonisa ukuthi ukudla okunempilo kunganciphisa ingozi yokuthola izifo ezinkulu ezifana nesifo sikashukela, isifo senhliziyo, nesifo sohlangothi . Kungakhathaliseki ukuthi unomkhuhlane noma uyalulama ngemva kokuhlinzwa, ukudla okunempilo kungakusiza ukuthi ululame. Namuhla, ochwepheshe babheka ngisho nomthelela wokudla okunempilo empilweni yengqondo.
Lokho kusho ukuthi lokho okudlayo kunomthelela oqondile empilweni yakho yomzimba kanye nempilo yakho yengqondo. Ngakho-ke kufanelekile ukunaka kancane lokho esikudlayo, akunjalo?
Ziyini lezi zakhamzimba?
Izakhamzimba ekudleni esikudlayo zingahlukaniswa ngezigaba ezimbili eziyinhloko. Njengamandla akhethekile kanye namayunithi okusekela ebutho lethu. Zombili zibaluleke kakhulu.
1. Ama-Macronutrients: Lezi izakhamzimba eziyinhloko umzimba wethu ozidinga kakhulu futhi ezinikeza amandla. Lezi zifana nesisekelo somzimba wethu.
2. Ama-Micronutrients: Lawa amavithamini namaminerali umzimba owadingayo ngamanani amancane, kodwa abalulekile.
Ngaphezu kwalokhu okubili, amanzi nawo ayizakhamzimba ezibalulekile esingenakukwazi ukuziphila ngaphandle kwazo. Amanzi yiwo athwala lezi zakhamzimba emzimbeni wonke futhi athwala umoya-mpilo emaseli.
Ama-Macronutrients - Imithombo yethu yamandla
Lawa amaqembu amakhulu anikeza imizimba yethu amandla okusebenza nsuku zonke.
- Ama-carbohydrate: Kalula nje, isitashi, ushukela, kanye ne-fiber yimithombo yethu eyinhloko yamandla. Ama-carbohydrate avame ukutholakala ekudleni okufana nelayisi, isinkwa, amazambane, amazambane amnandi, kanye nama-noodle.
- Amaprotheni:Lezi yizona zinto ezakha umzimba. Amaprotheni abalulekile ekwakheni imisipha, ekwelapheni amanxeba, nasekulawuleni ukusebenza kwama-hormone. Sithola amaprotheni ekudleni okufana nenyama, inhlanzi, amaqanda, ubisi, amalentili, ama-chickpeas, nobhontshisi oluhlaza.
- Ama-lipid: Lawa amafutha namafutha. Agcina amandla futhi asiza umzimba ukuthi umunce amavithamini athile. Kodwa-ke, akukuhle ukuthatha okuningi kwalokhu ngaphandle kokudingekile. Ukudla okufana namafutha kakhukhunathi, ama-cashew, amantongomane, ama-avokhado, nemikhiqizo yobisi kuqukethe amafutha.
Ama-Micronutrients - Amancane kodwa awusizo
Sidinga lokhu ngamanani amancane, njengama-milligram noma ama-microgram. Kodwa ukuntuleka kwanoma yikuphi kwalokhu kungabangela izinkinga ezinkulu zempilo. Lokhu kwehlukaniswa ngezigaba ezimbili: amavithamini namaminerali.
Amavithamini
Lokhu kusiza umzimba wethu ukuthi wenze izinto eziningi, njengokugcina i-metabolism efanele kanye nokumelana nezifo.
| I-Vitamin | Yini esiza umzimba? |
|---|---|
| I-Vitamin A | Kubalulekile ohlelweni lokuzivikela komzimba, ukubona, kanye nomsebenzi wokugaya ukudla. |
| I-Vitamin B (B1-B12) | Kuyasiza ukuguqula ukudla kube amandla futhi kugcina imithambo yegazi, ubuchopho kanye nesimiso sezinzwa ziphilile. |
| I-Vitamin C | Kuqinisa amasosha omzimba, kusiza amanxeba ukuba aphulukise, futhi kubalulekile ekukhuleni kwezicubu. |
| I-Vitamin D | Isebenza ne-calcium ukuqinisa amathambo futhi ibalulekile empilweni yobuchopho. |
| I-Vitamin E | Kuvikela amangqamuzana omzimba. Kusiza ekugcineni impilo yamangqamuzana egazi abomvu namhlophe. |
| I-Vitamin K | Kusiza ekuqhekekeni kwegazi futhi kuvimbele ukuphuma kwegazi ngokweqile. |
Amaminerali
Lokhu kubalulekile futhi ezinqubweni ezahlukene emzimbeni.
| Usawoti wamaminerali | Yini esiza umzimba? |
|---|---|
| I-calcium | Yakha amathambo namazinyo aqinile. Kubalulekile futhi enhliziyweni, emisipheni, nasezinzwa. |
| I-Iodine | Kubalulekile ekukhuleni kobuchopho kanye nendlala yegilo enempilo. |
| Insimbi | Kuyasiza ekwakheni iphrotheni i-hemoglobin emangqamuzaneni abomvu egazi. |
| I-Magnesium | Kuyasiza ukuguqula ukudla kube amandla futhi kwenze amaprotheni amasha. |
| I-Potassium | Kusiza ekuvimbeleni umfutho wegazi ophakeme. Kubalulekile futhi empilweni yemisipha. |
| I-Sodium | Kuyasiza amangqamuzana ukuthi amunce izakhamzimba, kodwa okuningi kakhulu akukuhle. |
| I-Zinc | Kuqinisa amasosha omzimba futhi kuvikele ukubona. |
Amaqembu amahlanu amakhulu okudla
Ukudla okunempilo kwakhiwe yizo zonke izakhamzimba esixoxe ngazo ekuqaleni, futhi kuhlanganisa amaqembu amahlanu okudla ayinhloko.
- Ubisi nokudla kobisi
- Isithelo
- Okusanhlamvu
- Amaprotheni (inyama, inhlanzi, ubhontshisi, amantongomane)
- Imifino
Cabanga ngepuleti lakho. Uma linelayisi (okusanhlamvu), isobho le-lentil (iphrotheni), ucezu lwenhlanzi (iphrotheni), imifino eluhlaza (imifino), kanye nobhanana (izithelo) ngemva kokudla, cishe ukudla okulinganiselayo.
Indlela izidingo zokudla okunempilo ezishintsha ngayo ngokuguga
Lokhu kudla kufana nokulinganisa isikali. Lezi zidingo ziyashintsha kukho konke ukuphila kwethu. Usana oluncane aludingi ukudla okudingwa ngumuntu osemusha. Kushintsha kakhulu njengoba sikhula.
Ukudla okunempilo kwezingane ezincane
Ezinyangeni eziyisithupha zokuqala, umntwana uthola cishe zonke izakhamzimba azidingayo obisini lwebele noma ebhodleleni. Ngemva kwezinyanga eziyisithupha, siqala ukunikeza ukudla okuhambisanayo. Yilapho omama abaningi benemibuzo mayelana nokuthi yini okufanele bayinike nokuthi bayinike kanjani. Into engcono kakhulu ongayenza ukufuna iseluleko kudokotela wezingane wengane yakho. Ngokuvamile, ukulungiselela ukudla okuhlanganisa wonke amaqembu okudla amahlanu okukhulunywe ngawo ngenhla kungcono kakhulu ekukhuleni okunempilo kwengane.
Ukudla okunempilo kwabantu abadala
Umqondo wamaqembu okudla amahlanu uyafana kubantu abadala, kodwa kunomehluko omncane ezidingweni zabesifazane nabesilisa.
- Abesifazane ngokuvamile badinga insimbi eningi kunabesilisa ngoba insimbi ilahleka emzimbeni ngegazi ngesikhathi sokuya esikhathini . Futhi, ukuntuleka kwensimbi ngesikhathi sokukhulelwa nokubeletha kungaholela ekulahlekelweni yigazi.
- Amadoda angadinga izinto ezifana ne-vithamini B5 kakhulu kunabesifazane, ngoba i-vithamini B5 iyasiza ekukhuleni kwemisipha, kanti amadoda ngokuvamile anemisipha eminingi.
Uma sesifinyelele eminyakeni engu-65, izidingo zethu zokudla ziyashintsha futhi. Ngenxa yemithi noma izifo, singase silahlekelwe yisifiso sokudla . Bese sidla kancane, okunciphisa inani lokudla okunomsoco umzimba wethu okutholayo. Kule minyaka, kubaluleke kakhulu ukunaka kakhulu ukudla okucebile ngevithamini D kanye ne-calcium ukuze sigcine amathambo ethu eqinile .
Ezinye izimo zezokwelapha ezithinta ukudla okunempilo
Kunezifo ezithile ezithinta ngqo ukudla kwethu.
- I-Cancer Cachexia: Uma unomdlavuza, i-metabolism yakho iyashesha, ishisa amandla amaningi kunalawo owasebenzisayo. Lokhu kubangela ukuthi umzimba wakho ube buthakathaka.
- Ukucindezeleka: Umuntu ocindezelekile angase alahlekelwe isithakazelo sokulungisa nokudla ukudla.
- Ubunzima bokugwinya (i-Dysphagia): Umuntu onalesi simo unobunzima bokugwinya ukudla okuthile, okungabangela ukuthi aphuthelwe izakhamzimba ezibalulekile.
- I-Malabsorption Syndrome: Lokhu kwenzeka lapho amathumbu ethu engakwazi ukumunca kahle izakhamzimba ekudleni esikudlayo.
Lezi zimo zingaholela ekungondleki kahle kwezakhamzimba kanye nokungondleki kahle kwezakhamzimba ezincane , kokubili okuyizinhlobo zokungondleki kahle.
Ukuntuleka kwezakhamzimba ezinkulu kwenzeka lapho ungatholi amaprotheni anele, ama-carbohydrate, noma amafutha. Umzimba ube usuphula izicubu ukuze wonge amandla noma wehlise ijubane lokusebenza kwezitho zomzimba. Ukuntuleka kwezakhamzimba ezincane kwenzeka lapho untula amavithamini noma amaminerali amaningi. Isibonelo, ukuntuleka kwensimbi kungabangela i-anemia.
Uyini umehluko phakathi kwama-calories nama-nutrients?
Lezi zombili izindlela zokulinganisa lokho esikudlayo, kodwa kukhona umehluko.
- Ikhalori iyiyunithi yamandla. Amakhalori alinganisa ukuthi umzimba wethu uthola amandla angakanani ekudleni.
- Izakhamzimba zingamakhemikhali adingekayo ukuze umzimba usebenze kahle.
Kalula nje, ilitha likaphethiloli lifana nekhalori emotweni. Kodwa izinga le-octane, noma ikhwalithi, yalowo phethiloli lifana nesakhamzimba. Sidinga kokubili amandla (amakhalori) kanye nokusebenza kahle (izakhamzimba).
Ngingathola usizo kubani uma nginemibuzo mayelana nokudla okunempilo?
Uma unemibuzo noma ukukhathazeka mayelana nokudla kwakho, into engcono kakhulu nephephile ongayenza ukukhuluma nodokotela womndeni wakho (udokotela). Angakunikeza iseluleko osidingayo ngokusekelwe esimweni sakho sempilo. Bangakudlulisela nakudokotela wezokudla ochwepheshe kule ndawo.
Kukhona isisho esithi, "Uyilokho okudlayo." Nakuba kungelona iqiniso eliphelele, kuneqiniso eliningi kukho. Ukudla esikudlayo nesikuphuzayo, izakhamzimba esizifaka emizimbeni yethu, zinomthelela oqondile empilweni yethu engokomzimba nengokwengqondo. Ngakho cabanga ngepuleti lakho. Bona ukuthi kukunika amandla futhi kukusiza yini ukuthi uhlale uphilile.
Umlayezo Wokuya Nawe Ekhaya
- Ukudla okunempilo akukhona nje ukugcwalisa isisu, kodwa futhi kumayelana nokunikeza umzimba izakhi kanye namandla owadingayo.
- Ukudla okunempilo kungavikela ezifweni eziningi ezingathelelani, njengesifo sikashukela nesifo senhliziyo.
- Zama ukufaka zonke izinhlobo ezinhlanu zokudla eziyinhloko (okusanhlamvu, amaprotheni, imifino, izithelo, kanye nobisi) ekudleni kwakho.
- Izidingo zokudla okunempilo ziyahlukahluka kuye ngobudala bakho, ubulili, kanye nesimo sakho sempilo.
- Uma unenkinga ngokudla kwakho noma ngesimo sempilo, qiniseka ukuthi uthintana nodokotela wakho (udokotela) ukuze uthole iseluleko.
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