Mhlawumbi ubusoloko usiva 'utya imifuno yakho' bonke ubomi bakho, kodwa uyazibuza ukuba ngaba ukwenza oko kulifanele ixesha lakho. Kukho isizathu sokuba imifuno ibe neqela lokutya kunye nokwazi ngakumbi malunga nokuba kutheni ii-veggies zilungile kuwe ezinokukukhuthaza ukuba unyuse ukutya kwakho.
Ulawulo lobunzima obunempilo
Ukufumana iintlobo zemifuno yonke imihla kunciphisa umngcipheko wokutyeba kakhulu okanye ukutyeba kakhulu. Isifundo esinye yapapashwa ngo-2015 kwiphephancwadi Amayeza ePlos ukufunyanwa okuphezulu kwemifuno engeyiyo yesitatshi efana nekholifulawa kunye nemifuno enamagqabi inxulunyaniswa nobunzima obuphantsi bomzimba. Esinye isizathu kukuba ifayibha kwimifuno ikugcwalisa ngaphandle kweekhalori ezingaphezulu. Imifuno yesitatshi, nangona kunjalo, njengombona, i-ertyisi kunye neetapile, zazineziphumo ezichaseneyo. Ke ukuba ulawulo lobunzima obunempilo yinjongo yakho, zama ukonyusa ukungenisa kwakho imifuno etyebileyo engenasitatshi (imifuno, iitumato, iikomkomere, ipepile, isilimo esidliwayo esinamagatsha anamanzi, ibrokholi, icauliflower, amakhowa, iasparagus, nezinye ezininzi).
Amanqaku afanelekileyo- Amaxabiso esondlo semifuno esi-7 ekufanele ukuba uyityile ekudleni kwakho
- Amanyathelo ayi-8 okuba ngumFuno weMifuno (ngokulula nangokulula)
- Imithombo ye-7 yeVegan Protein ezalisekisa iimfuno zeZondlo
Ukuthotywa kwezifo zentliziyo
Imifuno ityebile ngefayibha (enceda ukuthoba i-cholesterol yegazi) kwaye ikhululekile kumanqatha agcweleyo nakwi-cholesterol ekutyeni. Imifuno emitsha iphantsi kwisodiyam, ngokunjalo (isodiyam inokuba negalelo kuxinzelelo lwegazi xa isetyenziswa kakhulu). Ke ngoko, ukonyusa umthamo wakho we-veggie kunokunceda ukunciphisa umngcipheko wesifo sentliziyo, ngakumbi ukuba utya imifuno endaweni yokutya okungenasondlo. Inkqubo ye- I-World Health Organization iqinisekisa ukonyusa ukutya kweveggie kunceda ukunciphisa i-cholesterol, uxinzelelo lwegazi, kunye nomngcipheko wesifo sentliziyo kunye nokubetha.
Uthintelo lweSwekile
UKUYA Uphengululo luka-2014 ipapashwe kwi BMJ vula kufunyenwe ukutya okuphezulu kweziqhamo okanye imifuno (ngakumbi amagqabi aluhlaza) wehlisa kakhulu umngcipheko wokukhula kohlobo lwesibini lweswekile. Kutheni kunjalo? Ukutya uninzi lweegggies ezingezizo ezesitatshi kunceda ukuthintela ukutyeba kakhulu kunye nokukhuluphala, ezihlobo lomngcipheko weswekile. Kwangokunjalo, ii-veggies ezingezizo ezesitatshi zinegalelo kwiscike esincinci eswekile yegazi kunesitatshi (umbona, ii-ertyisi, kunye neetapile), njengoko isitatshi siphezulu kakhulu kwiikhabhohbhayithi. Ke gxila kwimifuno engeyiyo yesitatshi yokuthintela isifo seswekile.
Ukunciphisa iingozi zomhlaza
Ngenxa yokuba imifuno ilayishwe ngefiber kunye ne-antioxidants, ukutya ezininzi kunokunciphisa umngcipheko womhlaza. A Uphengululo luka-2015 ipapashwe kwi Ijenali yaseBritane yeZondlo Ukufumana ukutya okuphezulu kwe-veggie kunciphisa umngcipheko kwiindidi ezininzi zomhlaza, ngakumbi umhlaza wendlela yokwetyisa. Oku kufumanisa kunika esinye isizathu sokutya imifuno kulungile kuwe.
IziBonelelo zeMpilo yeNgqondo
Yikholwe okanye ungakholelwa, ukutya imifuno kunokuyiphucula impilo yakho kwaye kukwenze wonwabe. Nye Ufundo lwe-2017 ipapashwe kwi BMC Psychiatry Kufunyenwe ukutya ukutya okungaphantsi kwesihlanu kweziqhamo kunye nemifuno imihla ngemihla kukonyusa amathuba oxinzelelo. Enye Uphononongo luka-2016 epapashwe kwi Ijenali yaseMelika yezeMpilo yoLuntu Ukuthi iziqhamo eziphezulu kunye nokutya kweveggie kunxulunyaniswa nokonyuka kokonwaba, impilo-ntle kunye nolwaneliseko ngobomi. Imifuno inokunceda ukugcina ingqondo yakho ibukhali ixesha elide ngokwe- Ufundo lwe-2017 ipapashwe kwi Imida kunye ne-Neuroscience yokuguga . Abaphandi abaqhube isifundo bathi ukonyusa iziqhamo kunye nokutya kweveggie kunciphisa umngcipheko wokuhla kwengqondo kunye nesifo sengqondo esixhalabisayo.
Izibonelelo zesondlo
Esinye isizathu sokuba imifuno iluncedo kakhulu kwimpilo yakho kukuba ilayishwe ngefayibha, iivithamini, kunye neeminerali, kwaye ii-veggies ezingezizo ezesitatshi zineekhalori eziphantsi (kodwa zisakunceda). Uninzi lweegggies zityebile kwii-antioxidants ezinjengevithamini C, i-beta carotene, i-lycopene, kunye ne-lutein, ezibonakala ngathi ziyanceda ukukhusela kwiingxaki ezininzi zempilo (isifo sengqondo esixhalabisayo, umhlaza kunye nezinye ezininzi). Ukutshintsha ukutya okungafunekiyo, ngakumbi iswekile eyongeziweyo, kunye neveggies ezityebileyo zezondlo kufuneka zincede amanqanaba akho amandla aphakame.
Zingaphi iiVeggies ekufuneka ndizitya imihla ngemihla?
Umgaqo oqhelekileyo wesithupha kukujolisa ubuncinci kwizibonelelo ezi-5 zeziqhamo kunye nemifuno ngosuku ngalunye. Inkqubo ye- Izikhokelo zokutya kwabaseMelika 2020 icebisa ukuba utya ii-calories ezingama-2 000 ngosuku, jolisa ubuncinci be-2 1/2 yeekomityi zemifuno kunye neekomityi ezi-2 zeziqhamo kwaye ukuba utya ii-calories ezingama-2 400 yonke imihla, jolisa iikomityi ezintathu zemifuno kunye neekomityi ezi-2 zeziqhamo.
