izindaba

Ukudla kuyisidingo esikhulu sabantu.
Izici eziyisisekelo zokudla zihlanganisa okuqukethwe kwezakhi, inhlanganisela yokudla, nesikhathi sokudla.
Nazi ezinye imikhuba yokudla evamile phakathi kwabantu banamuhla

Ukudla okusekelwe ezitshalweni

Ukudla kwaseMedithera
Ukudla kwaseMedithera kuhlanganisa iminqumo, okusanhlamvu, okusanhlamvu (imbewu edliwayo yezitshalo ezinemidumba), izithelo (uphudingi olujwayelekile), imifino kanye namakhambi, kanye nenani elilinganiselwe lenyama yembuzi, ubisi, izilwane zasendle kanye nenhlanzi. Isinkwa (isinkwa sikakolweni, esenziwe ngebhali, ukolweni, noma kokubili) sibusa sonke isidlo, amafutha omnqumo afaka ingxenye enkulu yamandla atholakalayo.

I-Seven Counties Study, eholwa ngu-Ancel Keys, ibone izimfanelo zezempilo zokudla kwaseMedithera. Idizayini yokuqala yayihlanganisa ukuqhathanisa ukudla nezindlela zokuphila zamazwe ayisikhombisa ngokusekelwe kudatha evela eqenjini elilodwa noma amaningi wesilisa ezweni ngalinye. Eqeqebeni elinamafutha omnqumo njengamafutha ayinhloko okudla, kokubili ukufa okuyimbangela kanye nokufa kwesifo senhliziyo kwakuphansi kunalezo ezikumaqembu aseNordic kanye naseMelika.

Namuhla, igama elithi “Mediterranean diet” lisetshenziselwa ukuchaza iphethini yokudla elandela izici ezilandelayo: ukudla okusekelwe ezitshalweni (izithelo, imifino, okusanhlamvu okugayiwe kancane, okusanhlamvu, amantongomane, nembewu), okuhlanganiswe namanani aphakathi kuya alinganayo emikhiqizo yobisi, kanye nemikhiqizo yobisi ikakhulukazi evutshiwe (njengoshizi neyogathi); Izinhlanzi nezinkukhu ezincane kuya kweziphakathi; Inani elincane lenyama ebomvu; Futhi ngokuvamile iwayini lidliwa ngesikhathi sokudla. Imelela indlela engase ibe khona yokulungiswa kokudla ebalulekile emiphumeleni eminingi yezempilo.

Ukubuyekezwa kwesambulela okwenziwa ekuhlaziyweni kwemeta kocwaningo lokubheka kanye nokuhlolwa komtholampilo okungahleliwe (okuhlanganisa idatha evela kubahlanganyeli abangaphezu kwezigidi ezingu-12.8) kuphakamisa ukuhlangana kokuvikela phakathi kokunamathela ekudleni kwaseMedithera kanye nemiphumela yezempilo elandelayo (inani le-37 yokuhlaziya).

ukudla kwemifino
Ngenxa yezizathu zokuziphatha, zefilosofi, noma zenkolo, ukudla imifino bekukhona kusukela ezikhathini zasendulo. Kodwa-ke, kusukela emashumini ambalwa eminyaka adlule ekhulu lama-20, abantu baye bagxila kakhulu emiphumeleni ehlobene nezempilo ye-vegetarianism, kanye nezinzuzo zako zemvelo (ukunciphisa ukukhishwa kwamagesi abamba ukushisa, ukunciphisa amanzi nokusetshenziswa komhlaba). Kulezi zinsuku, ukudla imifino kungase kuhlanganise izinhlobonhlobo zezindlela zokudla ezibonakala ngokuhlukana kwezimo zengqondo, izinkolelo, izisusa, kanye nobukhulu bezenhlalakahle nempilo. I-Vegetarianism ingachazwa njenganoma iyiphi iphethini yokudla engabandakanyi inyama, imikhiqizo yenyama, kanye namazinga ahlukahlukene eminye imikhiqizo yezilwane, kuyilapho ukudla okusekelwe ezitshalweni kuyigama elibanzi elisetshenziselwa ukuchaza amaphethini okudla ancike kakhulu ekudleni okungezona izilwane kodwa okungabandakanyi ukudla okuthathwe ezilwaneni.

Uma kubhekwa ukuhlukahluka kanye nemvelo ehlukahlukene yamaphethini emifino, ukukhomba izindlela ezithile zebhayoloji kuyinselele impela. Njengamanje, umthelela wayo ezindleleni eziningi uhlongozwa, okuhlanganisa izindlela ze-metabolic, ukuvuvukala, kanye ne-neurotransmitter, i-gut microbiota, nokungaqini kwe-genomic. Bekulokhu kunokungqubuzana mayelana nobudlelwano phakathi kokunamathela kahle ekudleni kwemifino kanye nokunciphisa isifo senhliziyo nemithambo yegazi, isifo senhliziyo, ukufa okubangelwa isifo senhliziyo, i-dyslipidemia, isifo sikashukela, izinhlobo ezithile zomdlavuza, futhi mhlawumbe nengozi yokufa.

Ukudla okunamafutha aphansi

Ngenxa yokuthi ama-lipids nama-carbohydrates ama-macronutrients amabili afaka isandla kakhulu ekutholeni amandla okuphelele ekudleni kwanamuhla, ukulinganisa lawa ma-macronutrients amabili kuwumgomo wezindlela eziningana zokulungisa ukudla okuhloswe ngazo ukulawula ngempumelelo isisindo kanye nokufeza eminye imiphumela yezempilo. Ngaphambi kokukhuthaza ukudla okunamafutha aphansi emphakathini wezokwelapha ukuze kuncishiswe ingozi yesifo senhliziyo, ukudla okunamafutha aphansi okuhloswe ukunciphisa isisindo sekuvele kukhona. Ngeminyaka yawo-1980, abantu bathi isifo senhliziyo nokukhuluphala kwakubangelwa amafutha okudla, nokudla okunamafutha amancane, ukudla okunamafutha amancane, nemiqondo enamafutha aphansi kwaqala ukuduma.

Nakuba ingekho incazelo ebumbene, lapho ingxenye ye-lipids ekuthathweni kwamandla okuphelele ingaphansi kwama-30%, ukudla kuthathwa njengokudla okunamafutha aphansi. Ekudleni okunamafutha aphansi kakhulu, u-15% noma ngaphansi kwawo wonke amandla atholakala ku-lipids, cishe u-10-15% uvela kumaprotheni, futhi u-70% noma ngaphezulu uvela kuma-carbohydrate. Ukudla kwe-Ornish kuwukudla kwemifino okunamafutha aphansi kakhulu, lapho i-lipids ithatha u-10% wamakholori ansuku zonke (amafutha e-polyunsaturated kuya ku-saturated fat ratio,>1), futhi abantu bangadla ngokukhululeka kwezinye izici. Ukwanela kwezakhamzimba ekudleni okunamafutha amancane kanye nokudla okunamafutha aphansi kakhulu kuncike kakhulu ekukhetheni kokudla ngakunye. Ukunamathela kulokhu kudla kungaba inselele ngoba akukhawuli nje kuphela ukudla okuningi okuvela ezilwaneni, kodwa futhi kuvimbela amafutha emifino nokudla okunezitshalo okunamafutha njengamantongomane nokwatapheya.

Nciphisa ukudla okunama-carbohydrate

Ukudla kwe-Atkins, ukudla kwe-ketogenic, nokudla okune-carbohydrate ephansi
Eshumini leminyaka lokuqala lekhulu lama-21, ezinye izivivinyo ezilawulwa ngokungahleliwe zibonise ukuthi ababambiqhaza batusa ukudla okuphansi kwe-carbohydrate (okungukuthi izinguqulo ezihlukahlukene zokudla kwe-Atkins) kwaba nokuncipha okukhulu kwesisindo kanye nokuthuthukiswa okukhulu kwezinye izici eziyingozi ze-coronary heart disease uma kuqhathaniswa nalabo ababelwe ukudla okuphezulu kwe-carbohydrate. Nakuba kungezona zonke izifundo eziye zathola ukuphakama kokulungiswa kokudla okukhulunywe ngenhla phakathi nesigaba sokulandelela noma sokugcinwa, futhi ukuthobela kuyahlukahluka, umphakathi wesayensi wabe usuqala ukuhlola amandla omtholampilo alokhu kudla ngokujula okukhulu.

Igama elithi ketogenic lisetshenziselwa ukuchaza ukudla okuhlukahlukene. Kubantu abaningi, ukudla ama-20-50 g wama-carbohydrate kuphela ngosuku kungabona imizimba ye-ketone emchameni. Lokhu kudla kubizwa ngokuthi ukudla okuphansi kakhulu kwe-carbohydrate ketogenic. Enye indlela yokuhlukanisa isetshenziswa kakhulu ekwelapheni isithuthwane esingazweli emishanguzweni, ngokusekelwe esilinganisweni se-lipids okudlayo nenani eliphelele lamaprotheni okudla nama-carbohydrate. Enguqulweni yakudala noma eqinile, lesi silinganiso singu-4:1 (<5% wamandla avela ekudleni okunama-carbohydrate), kuyilapho enguqulweni exegayo, lesi silinganiso singu-1:1 (ukudla okuguquliwe kwe-Atkins, cishe u-10% wamandla avela kuma-carbohydrate), futhi kukhona izinketho eziningana ezihlukene phakathi kwalokhu kokubili.

Ukudla okune-carbohydrate ephezulu (50-150 g ngosuku) kusathathwa njengokudla okune-carbohydrate ephansi uma kuqhathaniswa nokudla okuvamile, kodwa lokhu kudla kungase kungazibangi izinguquko ze-metabolic ezibangelwa ukudla okuphansi kakhulu kwe-carbohydrate. Eqinisweni, ukudla okunama-carbohydrate okubalelwa ngaphansi kuka-40% kuya ku-45% wengqikithi yamandla athathwayo (okungenzeka ukuthi kumelela isilinganiso sokudla kwama-carbohydrate) kungahlukaniswa njengokudla okune-carbohydrate ephansi, futhi kukhona izidlo ezimbalwa ezithandwayo ezingawela kulesi sigaba. Ekudleni kwezindawo, ama-calories angama-30% avela kumaprotheni, ama-30% avela ku-lipids, kanti ama-40% avela kuma-carbohydrate, anesilinganiso samaprotheni kuya ku-carbohydrate esingu-0.75 ngokudla ngakunye. Njengokudla kwaseSouth Beach nokunye ukudla okune-carbohydrate ephansi, ukudla kwesifunda kukhuthaza ukudliwa kwama-carbohydrate ayinkimbinkimbi ngenhloso yokunciphisa ukugcwala kwe-insulin ku-serum ye-postprandial.

Umphumela we-anticonvulsant wokudla kwe-ketogenic ufinyelelwa ngochungechunge lwezindlela ezingase zikwazi ukuzinzisa umsebenzi we-synaptic futhi zithuthukise ukumelana nokuthunjwa. Lezi zindlela azikaqondwa ngokugcwele. Ukudla okune-carbohydrate ephansi kwe-ketogenic kubonakala kunciphisa imvamisa yokuquleka ezinganeni ezinesithuthwane esingazweli emthini. Lokhu kudla okungenhla kungafinyelela ukulawulwa kokuquleka esikhathini esifushane kuya esimaphakathi, futhi izinzuzo zakhona zibonakala zifana nalezo zemithi yamanje ye-antiepileptic. Ukudla kwe-ketogenic kungase futhi kunciphise imvamisa yokuquleka ezigulini ezikhulile ezinesithuthwane esingazweli emthini, kodwa ubufakazi abukaqiniseki, futhi eminye imiphumela ethembisayo iye yabikwa ezigulini zabantu abadala abane-super refractory status epilepticus. Ukusabela okungekuhle komtholampilo okuvame kakhulu kokudla kwe-ketogenic kufaka phakathi izimpawu zesisu (njengokuqunjelwa) kanye nama-lipids egazi angavamile.

Ukudla kweDeshu

Ekuqaleni kwawo-1990, uhlolo lwe-multicenter randomized clinical trial (isivivinyo se-DASH) lwenziwa ukuze kuhlolwe umthelela wamaphethini okudla ekulawuleni umfutho wegazi. Uma kuqhathaniswa nabahlanganyeli abathole ukudla okulawulayo, ababambiqhaza abathole ukudla okuhlolwayo kwamasonto angu-8 bathola ukwehla okukhulu komfutho wegazi (ukwehla okumaphakathi kwe-systolic blood pressure engu-5.5 mm Hg kanye nokwehla okumaphakathi kwe-diastolic blood pressure engu-3.0 mm Hg). Ngokusekelwe kulezi zicucu zobufakazi, ukudla okuhlolwayo okubizwa ngokuthi ukudla kwe-Deshu kukhonjwe njengesu elisebenzayo lokuvimbela nokwelapha umfutho wegazi ophakeme. Lokhu kudla kucebile ngezithelo nemifino (ama-servings amahlanu nane ngosuku, ngokulandelana), kanye nemikhiqizo yobisi enamafutha aphansi (ama-servings amabili ngosuku), namazinga aphansi e-lipids agcwele kanye ne-cholesterol, kanye nokuqukethwe kwe-lipid okuphelele. Lapho wamukela lokhu kudla, okuqukethwe kwe-potassium, i-magnesium, ne-calcium kusondele kumaphesenti angama-75 wokuthathwa kwabantu baseMelika, futhi lokhu kudla kuqukethe inani elikhulu le-fiber namaprotheni.
Kusukela ekushicilelweni kokuqala kwephepha, ngaphezu komfutho wegazi ophakeme, sifunde nobudlelwano phakathi kokudla kweDe Shu nezinye izifo ezahlukahlukene. Ukubambelela kangcono kulokhu kudla kuhlotshaniswa kakhulu nokunciphisa ukufa okuyimbangela. Ucwaningo oluningi lokubheka luphakamisa ukuthi lokhu kudla kuhlotshaniswa nokuncipha kwezinga lokutholakala komdlavuza kanye nokufa okuhlobene nomdlavuza. Ukubuyekezwa kwesambulela sokuhlaziywa kwe-meta kubonise ukuthi, ngokusho kwedatha yeqembu elizoba khona cishe ababambiqhaza abayizigidi ezingu-9500, ukunamathela kangcono ekudleni kwe-de shu kwakuhlotshaniswa nezinga eliphansi lezifo ze-metabolic ezifana nesifo senhliziyo, isifo senhliziyo, isifo sohlangothi kanye nesifo sikashukela. Ukuhlolwa okulawulwayo kubonise ukwehla komfutho wegazi we-diastolic kanye ne-systolic, kanye nokwehla kwezinkomba eziningi ze-metabolic ezifana ne-insulin, amazinga e-glycated hemoglobin, i-cholesterol ephelele, namazinga e-cholesterol ye-LDL, nokuncipha kwesisindo.

Ukudla kwamantombazane

Ukudla kwe-Maide (inhlanganisela yokudla kwaseMedithera kanye ne-Deshu okuhloswe ukubambezela ukuwohloka kwezinzwa njengokungenelela) kuyindlela yokudla okuhloswe ngayo ukuhlangabezana nemiphumela ethile yezempilo (umsebenzi wokuqonda) izidingo. Ukudla kwe-Maide kusekelwe ocwaningweni lwangaphambilini mayelana nobudlelwane phakathi komsoco kanye nokuqaphela noma ukuwohloka komqondo, kuhlanganiswe nezici zokudla kwaseMedithera kanye nokudla kwe-Deshu. Lokhu kudla kugcizelela ukudla okusekelwe ezitshalweni (okugcwele okusanhlamvu, imifino, ubhontshisi, namantongomane), ikakhulukazi amajikijolo nemifino enamaqabunga aluhlaza. Lokhu kudla kuvimbela ukusetshenziswa kwenyama ebomvu, kanye nokudla okunamafutha amaningi futhi agcwele amafutha (ukudla okusheshayo nokudla okuthosiwe, ushizi, ibhotela nemajarini, kanye namakhekhe nama-dessert), futhi kusebenzisa amafutha omnqumo njengamafutha adliwayo ayinhloko. Kunconywa ukudla izinhlanzi okungenani kanye ngesonto kanye nezinkukhu okungenani kabili ngesonto. Ukudla kwe-Maide kubonise izinzuzo ezithile ezingase zibe khona ngokwemiphumela yengqondo futhi okwamanje kufundwa ngenkuthalo ezivivinyweni zomtholampilo ezingahleliwe.

Isikhathi esilinganiselwe sokudla

Ukuzila ukudla (okungukuthi ukungadli ukudla noma ikhalori equkethe iziphuzo amahora angu-12 kuya emavikini ambalwa) kunomlando weminyaka engamakhulu ambalwa. Ucwaningo lwezokwelashwa lugxile kakhulu emiphumeleni yesikhathi eside yokuzila ukudla ekugugeni, ukuphazamiseka kwe-metabolic, nokulinganisela kwamandla. Ukuzila ukudla kuhlukile ekuvinjweni kwekhalori, okunciphisa ukuthathwa kwamandla ngesilinganiso esithile, ngokuvamile phakathi kuka-20% no-40%, kodwa imvamisa yokudla ihlala ingashintshile.

Ukuzila ukudla ngezikhathi ezithile sekuphenduke enye indlela engabizi kakhulu kunokuzila ukudla okuqhubekayo. Kuyitemu ehlangene, enezinhlelo ezihlukahlukene ezihlukene, okuhlanganisa ukushintshanisa isikhathi sokuzila kanye nesikhathi sokudla esilinganiselwe nesikhathi sokudla esivamile noma isikhathi sokudla samahhala. Izindlela ezisetshenzisiwe kuze kube manje zingahlukaniswa izigaba ezimbili. Isigaba sokuqala silinganiswa ngamaviki. Ngenye indlela yosuku lokuzila ukudla, ukuzila ukudla kwenzeka zonke izinsuku, futhi ngemva kosuku ngalunye lokuzila, kuba nosuku lokudla olungavinjelwe. Ngolunye usuku oluthuthukisiwe lokuzila ukudla, ukudla okunekhalori ephansi kakhulu kushintshaniswa nokudla ngokukhululeka. Ungadla ngokuqhubekayo noma ungaqhubeki izinsuku ezi-2 ngesonto, futhi udle ngokujwayelekile izinsuku ezi-5 ezisele (indlela yokudla engu-5+2). Uhlobo lwesibili olukhulu lokuzila ukudla okulinganiselwe ukudla kwesikhathi esilinganiselwe, kulinganiswa nsuku zonke, okwenzeka kuphela phakathi nezikhathi ezithile zosuku (ngokuvamile amahora angu-8 noma angu-10).