Ingabe umzimba wakho uthola ukudla okunempilo okufanele? Ake sixoxe ngalokhu kalula!

Sonke sifuna ukuba nempilo enhle nenjabulo. Ngakho-ke ukudla okunempilo kuyingxenye ebaluleke kakhulu yale mpilo. Kungenzeka ukuthi uke wezwa leli gama, kodwa namuhla sizokhuluma kalula nangendlela enesizotha ngokuthi ukudla okunempilo kuyini nokuthi kwenzani emizimbeni yethu. Njengokukhuluma nomngane.

Kuyini Ukudla Okunomsoco? Kalula nje...

Ukudla okunempilo, ngamafuphi, inqubo yokudla ukudla okuqukethe izakhamzimba umzimba wethu ozidingayo bese uzenza zimunce. Lezi zakhamzimba zivela ekudleni esikudlayo. Lawa ngamakhemikhali abalulekile ukuze umzimba wethu usebenze. Kodwa akulula kangako. Cabanga nje, ukudla okunempilo kwenza okungaphezu kwalokho.

Ngokwesibonelo:

• Ucwaningo luthole ukuthi ukudla okunempilo kunganciphisa ingozi yokuthola izifo ezifana nesifo sikashukela, isifo senhliziyo kanye nesifo sohlangothi .
• Cabanga ukuthi lokhu kudla okunempilo kukusize yini ukuthi ululame ngokushesha ngemva kokuhlinzwa, noma uma uthola umkhuhlane womkhuhlane noma wesisu.
• Ochwepheshe baphenya nokuthi ukudla okunempilo kunomthelela yini empilweni yethu yengqondo.

Lokho kusho ukuthi ukudla okunomsoco kujule kakhulu kunalokho esikucabangayo. Uma ufunda okwengeziwe ngakho, uzoqonda ukuthi ungazuza kanjani ngokugcwele kulokho okudlayo nokuphuzayo.

Ziyini lezi zakhamzimba?

Kunezinhlobo eziyisithupha eziyinhloko zezakhamzimba ekudleni esikudlayo. Ukudla okunempilo kusho ukuthola zonke eziyisithupha zilingana. Ngayinye yalezi zakhamzimba inezinzuzo ezahlukene emizimbeni yethu.

• Ama-Macronutrients: Lezi izakhamzimba ezinikeza umzimba wethu umthombo wawo oyinhloko wamandla futhi zisize ukuthi usebenze kahle.
• Ama-Micronutrients: Lawa amavithamini namaminerali. Asiza ezintweni eziningi, njengokugaya ukudla.
• Amanzi: Lokhu futhi kuyisakhi esibalulekile. Amanzi asiza ezintweni eziningi, njengokuthutha izakhamzimba nomoya-mpilo emangqamuzaneni.

Ama-Macronutrients - njengesisekelo somzimba wethu!

Uma umzimba wakho uyisakhiwo, izakhamzimba ezinkulu ziyisisekelo sawo. Lezi ziwumthombo oyinhloko wamandla ethu. Izinhlobo zezakhamzimba ezinkulu yilezi:

• Ama-carbohydrate: Lokhu kufaka phakathi ushukela, izitashi, kanye ne-fiber. Lokhu kuyimithombo eyinhloko yamandla emizimbeni yethu.
• Ama-lipid: Lawa atholakala ezintweni ezinjengamafutha, amafutha, inyama, kanye nemikhiqizo yobisi. Lawa ma-lipid enza imisebenzi eminingi, njengokugcina amandla nokugaya amafutha.
• Amaprotheni: Amaprotheni asiza ekwakheni nasekulungiseni imisipha, kanye nokulawula ama-hormone.

Ama-Micronutrients - Amancane kodwa awusizo!

Ama-micronutrients angamavithamini namaminerali abalulekile. Nakuba engadingeki ngobuningi njenge-macronutrients, abalulekile emizimbeni yethu.

Amavithamini

Amavithamini ayizinto ezenziwe ngezilwane nezitshalo. Sithola iningi lamavithamini ethu ekudleni esikudlayo. Abanye abantu bathatha "i-multivitamin" ukuqinisekisa ukuthi bathola wonke amavithamini abawadingayo. Kungenzeka ukuthi uke wezwa ngevithamini A, ivithamini C, kanye nevithamini D. Kodwa amanye amavithamini angase angajwayelekile kangako. Kodwa-ke, konke lokhu kunegalelo empilweni yethu.

Nazi ezinye zamavithamini abalulekile:

• I-Vitamin A: Isiza amasosha omzimba, i-metabolism, kanye nokubona.
• Amavithamini B1 – B12: Wonke lawa mavithamini B asiza ukuguqula ukudla esikudlayo kube amandla. Abalulekile futhi emithanjeni yegazi, ebuchosheni, ohlelweni lokuzivikela komzimba kanye nohlelo lwezinzwa.
• I-Vitamin C: Lokhu kusiza umzimba kakhulu. Kusiza ekukhuleni kwezicubu, ekwelapheni amanxeba, nasekuqiniseni amasosha omzimba.
• I-Vitamin D: Isebenza ne-calcium ukusiza ekwakheni nasekulondolozeni amathambo anempilo. I-Vitamin D ibalulekile nasempilweni yobuchopho kanye nesistimu yomzimba yokuzivikela.
• I-Vitamin E: Isiza ekuvikeleni amangqamuzana ethu. Iphinde isize ekugcineni impilo yamangqamuzana abomvu egazi, amangqamuzana amhlophe egazi, nama-platelet. Le vithamini ilungele ubuchopho, amehlo kanye nesikhumba.
• I-Vitamin K: Isiza ekuqhekekeni kwegazi futhi imise ukuphuma kwegazi ngokweqile.

Amaminerali

Amaminerali anezelwa ekudleni yizilwane eziwadlayo, kanye nezitshalo eziwamuncayo. Sithola amaminerali ezilwaneni nasezitshalweni. Lawa asiza impilo yethu ngezindlela ezahlukene.

Nazi ezinye izimbiwa eziwela esigabeni sama-micronutrients:

• I-calcium: Yakha amathambo aqinile. Iphinde isize inhliziyo, imisipha kanye nesimiso sezinzwa.
• I-Chromium: Isiza ekugayweni kwama-carbohydrate namafutha.
• Ithusi: Lisiza ekukhuleni kobuchopho, amasosha omzimba, kanye nesimiso sezinzwa.
• I-fluoride: Isiza ukugcina amathambo eqinile futhi ivimbele ukubola kwamazinyo.
• I-Iodine: Isiza ekukhuleni kobuchopho, impilo ye-thyroid, nokuningi.
• Insimbi: Isiza umzimba ukuthi wakhe i-hemoglobin, iphrotheni etholakala kumaseli abomvu egazi.
• I-Magnesium: Yenza amaprotheni amasha futhi isiza ukuguqula ukudla kube amandla.
• I-Manganese: Ivikela amangqamuzana ekulimaleni futhi isiza umzimba ukwakha amandla.
• I-Phosphorus: Yakha futhi igcine amathambo namazinyo aqinile, ikhiqiza amandla, futhi ilungisa amaseli.
• I-Potassium:Kusiza ekuvimbeleni umfutho wegazi ophakeme. Kuhle futhi empilweni yemisipha.
• I-Selenium: Isiza ngempilo ye-thyroid kanye nempilo yokuzala.
• I-Sodium: Isiza amangqamuzana ukuthi amunce izakhamzimba. Isiza ekusebenzeni kwemisipha kanye nemizwa.
• I-Zinc: Iqinisa amasosha omzimba futhi ivikela ukubona.

Izigaba zokudla eziyinhloko

Lezi zinto ezincane kanye nezakhi ezincane esikhulume ngazo ziyahlangana ukuze zakhe ukudla okulinganiselayo. Amaqembu amahlanu amakhulu okudla asisiza ekwakheni lokhu kudla okulinganiselayo:

• Ubisi
• Isithelo
• Okusanhlamvu
• Ukudla okucebile ngamaprotheni
• Imifino

Uma ulungisa ukudla ngokuhlanganisa okuncane kwala maqembu amahlanu, uzothola ukudla okunomsoco okudingwa ngumzimba wakho.

Indlela izidingo zokudla okunempilo ezishintsha ngayo

Ukuthola ukudla okunempilo okufanele kufana nokugcina ibhalansi. Lokhu kuyashintsha kukho konke ukuphila kwethu. Cabanga ngakho, izinsana, izingane ezincane, abantu abadala kanye nabantu asebekhulile – akubona bonke abantu abanezidingo ezifanayo zokudla okunempilo.

Isibonelo, izingane zivame ukunceliswa ubisi lwebele noma ubisi lwefomula kuze kube yilapho sezinezinyanga eziyisithupha ubudala. Kodwa-ke, abantu abadala kanye nabantu asebekhulile badinga ingxube ehlukile yezakhamzimba.

Ukudla okunempilo kwezingane zabo bonke ubudala

Iningi lezingane lithola ukudla okunomsoco ngobisi lwebele noma ifomula ezinyangeni eziyisithupha zokuqala. Ngemva kwezinyanga eziyisithupha, ungangeza kancane kancane ukudla okuqinile. Kodwa-ke, ukuthola ingxube yokudla okuqinile enikeza ukudla okunomsoco okungcono kakhulu kwengane yakho kungaba yinselele kancane. Ngakho-ke, qiniseka ukuthi uthintana nodokotela wezingane wengane yakho lapho wethula ukudla okuqinile enganeni yakho.

Lokhu kulinganisela kokudla kufanele kuqhubeke njengoba umntwana ekhula. Ngokuvamile, ukudla okuhlanganisa wonke amaqembu okudla amahlanu okukhulunywe ngawo ngenhla kuzohlinzeka ngezakhamzimba ezinkulu kanye nezakhamzimba ezincane ezidingwa yizingane ezincane nezingane.

Ukudla okunempilo kwabantu abadala

Kungcono kakhulu ngabantu abadala ukudla ukudla okuvela emaqenjini okudla amahlanu. Kodwa-ke, kunomehluko omncane enanini lezakhamzimba ezinkulu kanye nezakhamzimba ezincane ezidingwa ngabesifazane nabesilisa. Nazi izibonelo ezimbili:

• Abesifazane ngokuvamile badinga insimbi eningi kunabesilisa. Lokhu kungenxa yokuthi abesifazane balahlekelwa insimbi ngenxa yokopha esikhathini. I-anemia yokuntuleka kwensimbi ingenzeka ngesikhathi sokukhulelwa nokubeletha.
• Amadoda adinga i-vitamin B5 eningi kancane kunabesifazane. I-Vitamin B5 isiza ekugcineni imisipha iqinile. Amadoda ngokuvamile anemisipha eminingi kunabesifazane.

Njengoba sikhula, lezi zidingo zokudla okunempilo ziyashintsha kakhulu. Eminye imithi noma izifo zingabangela ukwehla kwesifiso sokudla. Uma sidla kancane, siphuthelwa izakhamzimba ezibalulekile.Kuhle ukuthi abantu abaneminyaka engaphezu kwengu-65 bagxile kakhulu ekudleni okunothe ngevithamini D kanye ne-calcium ukuze baqinise amathambo.

Izifo ezithinta ukudla okunempilo

Kunezimo ezithile zezokwelapha ezingathinta ukudla kwethu, kungakhathalekile ubudala. Ezinye izibonelo yilezi:

• I-Cancer cachexia: Yilapho umdlavuza usheshisa khona ukugaywa kokudla, okwenza umzimba wakho usebenzise amandla amaningi kunalawo owathola ekudleni.
• Ukucindezeleka: Lesi simo singabangela ukuthi ulahlekelwe yisithakazelo sokuhlela ukudla okunempilo nokudla.
• Ubunzima bokugwinya (i-Dysphagia): Lokhu kungenza kube nzima ukudla ukudla okuthile, okungaholela engcupheni enkulu yokulahlekelwa izakhamzimba ezithile.
• I-Malabsorption syndrome: Lokhu kubhekisela ezimweni ezivimbela umzimba ekumunceni izakhamzimba.

Lezi zimo zokudla okunempilo zingaholela ekusweleni kwezakhamzimba ezinkulu kanye nezakhamzimba ezincane. Lezi yizinhlobo zokungondleki kahle. Lokhu kungaholela ezinkingeni ezinkulu:

• Ukungondleki kahle kwezakhamzimba: Lokhu kusho ukuthi awutholi amaprotheni, ama-carbohydrate, noma amafutha anele. Umzimba udinga izakhamzimba ezinkulu ukuze uthole amandla. Uma ungatholi anele, umzimba wakho uqala ukonga amandla. Lokhu ukwenza ngokuphula izicubu noma ukunciphisa ukusebenza kwezitho zomzimba.
• Ukungondleki kahle kwezakhamzimba ezincane: Lokhu kusho ukuthi unesifo esibi kakhulu samavithamini noma amaminerali. Isibonelo, ukuntuleka kwensimbi kungaholela ekuntulekeni kwegazi ngenxa yokuntuleka kwensimbi.

Uyini umehluko phakathi kwe-'Calories' kanye ne-'Nutrients'?

Zombili ziyizindlela zokulandelela lokho esikudlayo. Amakhalori ayiyunithi yamandla. Amakhalori alinganisa ukuthi umzimba wakho uthola amandla angakanani ekudleni. Izakhamzimba zingamakhemikhali umzimba wakho owadingayo ukuze usebenze. Lezi zakhamzimba zingaba namakhalori ahlukene (isibonelo, amafutha anamakhalori amaningi kunama-carbohydrate).

Ubani ongangisiza ngemibuzo mayelana nokudla okunempilo?

Udokotela wezokudla obhalisiwe (RD) ungumuntu ongcono kakhulu ongakhuluma naye ngokudla okunempilo. Bangaxoxa ngezidingo zakho, bachaze ukuthi izakhamzimba ezithile zizuzisa kanjani, futhi bakusize uhlele ukudla okuhlanganisa nazo.

Isisho esithi "uyilokho okudlayo" asisho konke okusenza sibe ngabahlukile, kodwa siyiqiniso kakhulu. Kusobala ukuthi izinto esizidlayo - okungukuthi, izakhamzimba esizidlayo - zinegalelo empilweni yethu engokomzimba nengokwengqondo ngezindlela ezahlukene.

Ukudla okunempilo kungaba nzima kancane. Kunezakhamzimba ezingaphezu kweshumi nambili kanye nezakhamzimba ezincane. Ungase uzibuze ukuthi udinga yini ukuzibona zonke ngokwehlukana ukuze uhlakulele imikhuba yokudla enempilo.Ungesabi, cela usizo kudokotela wakho noma kumhlinzeki wezempilo. Bazoqonda isimo sakho futhi bakunikeze izincomo ezidingekayo zokwenza uhlelo lokudla olufanelana nawe.

Izinto ezibaluleke kakhulu okufanele uzikhumbule kulesi sihloko (Umyalezo Wokuya Ekhaya)

Kulungile, ake sizikhumbuze ngezinye zezinto ezibaluleke kakhulu esingazengeza empilweni yakho kulokho esikhulume ngakho:

• Ukudla okunempilo akukhona nje ukudla ukudla. Kuyinto emangalisayo enikeza imizimba yethu amandla, ivikele ezifweni, isize siphilise, futhi ithinte ngisho nempilo yethu yengqondo.
• Kokubili izakhamzimba ezinkulu kanye nezakhamzimba ezincane kubalulekile kithi. Sidinga ukudla ukudla okunomsoco okunama-carbohydrate, amaprotheni, amafutha, kanye namavithamini namaminerali.
• Izidingo zethu zokudla okunempilo ziyashintsha ngokuhamba kweminyaka. Izinhlobo kanye nenani lezakhamzimba ezidingwa yizinsana, izingane, abantu abadala kanye nabantu asebekhulile ziyahlukahluka. Qaphela lokho.
• Ezinye izimo zezokwelapha zingathinta ukudla okunomsoco. Ezimweni ezinjalo, kubaluleke kakhulu ukulandela iseluleko sezokwelapha.
• Amakhalori nezakhamzimba kuyizinto ezimbili ezihlukene. Akudingeki ubheke amandla kuphela, kodwa futhi nokuthi umzimba wakho uthola izakhamzimba ozidingayo yini.
• Uma unemibuzo mayelana nokudla okunempilo, ungabi namahloni okubuza udokotela noma isazi sokudla esibhalisiwe (RD). Bangakusiza.

Ngakho-ke, cabanga ngakho konke ukudla okudlayo. Ingabe kunikeza umzimba wakho ukudla okunempilo? Ngisho nezinguquko ezincane zingenza umehluko omkhulu empilweni yakho. Hlala uphilile!

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