UKarin Bornett
Ukudla kosomkhathi kufanele kunikeze usomkhathi ukunakekelwa okufanele - uma kungenzeka ngaphandle kwanoma yikuphi ukulungiswa okuyinkimbinkimbi futhi kugcinwe ngendlela eyonga isikhala. Kodwa-ke, ngisho nangemva kweminyaka yocwaningo, alikho “iphilisi elikhulu”.
Ngoba: “Izithako zokudla azikwazi ukunxephezela ukusebenzisana okuyinkimbinkimbi kwezakhi kanye nokuhlafuna, ukunambitha nokugwinya akunakuthathelwa indawo. Yingakho ucwaningo lusuka ekudleni okusesimeni samaphilisi,” kusho uBernhard Watzl, inhloko ye-Institute for Physiology and Biochemistry of Nutrition eMax Rubner Institute eJalimane. Kuyihlazo, ngoba kungase kube lula kakhulu: iphilisi emphinjeni futhi sonke siyanakekelwa ukuze sikwazi ukwenza okusemandleni ethu ekuphileni kwansuku zonke.
Lapho singasitholi khona - Njengoba i-Austrian Nutrition Report ibonisa, abantu base-Austrian abangaphezu kwezigidi ezingu-1,6 banamazinga aphansi ama-micronutrients athile. Asinikezwa ngokusobala uvithamini D kanye ne-iodine. Ngokwalo mbiko, izinga lamakhemikhali ezinto eziphilayo likavithamini D liyangenelela kumaphesenti angu-44 amadoda kanye namaphesenti angaba ngu-40 abesifazane. Ezimweni eziningi kuyakhokha ngempela ukusiza lapha. Nakuba ukutholakala kwe-iodine kungaqinisekiswa kalula ngosawoti one-iodine, uvithamini D uthuthukiswa kuphela ngokukhanya kwelanga okwanele. Noma ubani ochayeka kulokhu isikhathi esingaphansi kwesigamu sehora ngosuku kufanele asebenzise izithasiselo. Enye i-classic ekuhlinzekeni kokuntuleka yi-folic acid. Nalapha futhi, ucwaningo luqinisekisa ukuntuleka kwempahla futhi ochwepheshe beluleka abesifazane ikakhulukazi abahlela ukukhulelwa ukuthi bathathe izithasiselo zokudla okunomsoco ngesikhathi esifanele.
Izithasiselo ziphelelisa okunikezwayo
Sonke siyayazi imithetho eyisisekelo yokudla okunempilo: kufanele ihluke futhi ilinganisele ngangokunokwenzeka. Izithelo nemifino, inhlanzi, hhayi inyama eningi, kodwa inala fiber. Nokho, ekuphileni kwansuku zonke okucindezelayo akulula kangako ukunamathela njalo kule mithetho eyisisekelo. Futhi ngisho noma, ngokocwaningo, abantu baseNtshonalanga Yurophu ngokuvamile banakekelwa kahle futhi nezigameko zezifo ezihlobene nokudla ziyancipha kancane kancane ngenxa yokuntuleka kokudla okunomsoco, "Uma udla ngendlela enengqondo, awudingi noma yiziphi izithako zokudla okunomsoco," kusho uJürgen König. , inhloko yoMnyango Wezesayensi Yezokudla eNyuvesi yaseVienna; Isikhathi esiningi asikho isikhathi esanele sokudla “okunomqondo”.
Kunoma yikuphi, usizo oluncane alukwazi ukulimaza. U-Cornelia Harlacher ovela kumkhiqizi wama-micronutrient i-Biogena uthi: “Ama-Micronutrients avela ekudleni futhi ukudla okuqondayo kuyingxenye ebalulekile yempilo yomuntu. Namuhla kungenzeka ukuthi uzinikeze ukudla okungcono kakhulu unyaka wonke futhi uqinisekise ukudla okulinganiselayo. Ngakolunye uhlangothi, ucwaningo lubonisa ukuthi lokhu okunikezwayo ngokusobala akwamukelwe yiwo wonke umuntu; ikakhulukazi ezimweni lapho kunesidingo esandayo, isibonelo phakathi nomsebenzi wezemidlalo, ukwanda kokucindezeleka noma uma kunezinkinga zokumunca, njengokungabekezelelani.”
“Namuhla sekungenzeka ukuthi uthole ukudla okuphambili unyaka wonke kanye nokudla okunomsoco. Ngakolunye uhlangothi, ucwaningo lubonisa ukuthi lokhu okunikezwayo ngokusobala akwamukelwe yiwo wonke umuntu.”
Kungani i-superfood - ngaphezu kwe-gimmick yokuthengisa?
Ngakho-ke uma ungenaso isikhathi sokudla okulinganiselayo, uhlushwa ingcindezi noma wenze imidlalo yokuncintisana, ungasebenzisa izithasiselo zokudla okunomsoco njengokwengeziwe kumenyu yakho. Kwabanye kuwumdlalo owamukelekile wonke umuntu, kwabanye ubuciko bokuthengisa obumsulwa. Ezindebeni zawo wonke umuntu okwamanje, isibonelo, kuthiwa yi-superfood. Ukudla kucebile ngezakhi ezibalulekile futhi kutholakala ngesimo sempushana noma amaphilisi, njengejusi noma ama-smoothies amnandi futhi empeleni athembisa okuningi. Ngokuvamile aqukethe inala imisoco noma fibre, amavithamini kanye Antioxidants.
Umthombo Wentsha U-Açaí Berry
Ngokwesibonelo, i-açaí berry, yazuza udumo njenge-ejenti yokunciphisa umzimba, kodwa ayikwazi ukugcina lesi sithembiso. Eqinisweni, isithelo siwumthombo wangempela wobusha, ikakhulukazi ngenxa yokugcwala kwawo okuphezulu kwama-antioxidants. Lawa abamba ama-radicals mahhala angahlasela amangqamuzana ethu futhi ngaleyo ndlela abambezele inqubo yokuguga. Ososayensi base-Emory University School of Medicine bathola ukuthi izimpukane ezidla amajikijolo e-açaí empeleni ziphila isikhathi eside ngokuphindwe kathathu kunalezo eziphila ngaphandle kwamajikijolo amakhulu. Abakhiqizi bemikhiqizo ye-açaí bathembisa abantu umphumela omuhle emazingeni e-cholesterol, isifo sikashukela, isifo samathambo, izifo zesimiso senhliziyo nemithambo yegazi, umfutho wegazi ophakeme kanye nokuphazamiseka kokuzivikela komzimba.
Izithelo eziluhlaza okwesibhakabhaka ezimnyama ezivela eNingizimu Melika zikhula kulokho okubizwa ngokuthi isundu seklabishi futhi zicutshungulwa zibe amaphilisi, ijusi noma impushana. Nokho, kufanele kuqashelwe ngenxa yenani eliphezulu le-manganese. Ngokusho kwe-European Food Safety Authority (EFSA), inani elanele labantu abadala lingamamiligremu amathathu ngosuku - kodwa amamililitha angama-300 we-berry pulp aqukethe amamiligremu angu-14,6. I-manganese eningi ingaba nomthelela omubi ekumunceni insimbi. Ngokusho kochwepheshe bokudla okunomsoco, lokhu kufanele kucatshangelwe ikakhulukazi ezinganeni, abantu abadla imifino kanye nabantu abaswele insimbi.
Umelapha wezimangaliso i-spirulina algae?
Ulwelwe lwe-spirulina luphinde lubekwe esigabeni se-superfood futhi njengamanje lubhekene ne-hype yangempela. Ingowohlobo lwe-cyanobacteria (phambilini eyayaziwa ngokuthi “i-algae eluhlaza okwesibhakabhaka”). Kuthiwa kwenyusa kakhulu ukukhiqizwa kwamangqamuzana abulalayo alwa nezifo, amangqamuzana asizayo namasosha omzimba.
Ngokwesibonelo, ucwaningo olwenziwa e-Osaka Medical Center for Cancer and Cardiovascular Diseases eJapane lwabonisa ukuthi umsebenzi wama-macrophage (phagocyte) wanda kakhulu ngemva kokuthatha i-spirulina. I-Spirulina algae isekela amasosha omzimba ekulweni nezifo zazo zonke izinhlobo.Kuthiwa futhi ukulawula amazinga kashukela egazini, ukuvikela umfutho wegazi ophakeme kanye nokwandisa izinga le-adiponectin, elihilelekile ekulawuleni umuzwa wendlala. Izinga eliphezulu le-adiponectin liqinisekisa ukulamba okuncane. Njengoba i-spirulina iqukethe amanani aphezulu kakhulu e-L-tryptophan, i-amino acid ekhiqiza i-neurotransmitters melatonin ne-serotonin, ulwelwe lubhekwa njengokuthuthukisa imizwa, ukuthuthukisa inkumbulo nokuzola kwemizwa. I-Spirulina algae itholakala njengempushana ehlanzekile, egcwele ama-capsules noma yakhelwe ama-pellets. Zibuye zivame ukuxutshwa nama-smoothies.
Kodwa-ke, i-Federal Institute for Risk Assessment (BfR) ikhomba: Imikhiqizo yolwelwe akufanele ibhekwe njengenye indlela yokwelashwa okunqunywe ngokwemithi. Isikhungo sezeluleko zabathengi saseNorth Rhine-Westphalia sihamba phambili futhi sixwayisa ngolwelwe oluluhlaza okwesibhakabhaka ngoba lungcoliswe namanye ama-cyanobacteria angakhiqiza ubuthi obulimaza isibindi (microcystins).
I-fiber bundle chia
Ngokuqukethwe kwawo okuphezulu kwe-fiber, amaprotheni kanye ne-omega-3 fatty acids, imbewu ye-chia nayo ibhekwa njenge-superfood futhi ngamagremu angaphezu kwayisithupha e-fibre ngamagremu angu-100 embewu, iyinqwaba yangempela ye-fiber. Imbewu ithenjiswe ukuthi izothuthukisa ukugaya futhi ilawule ushukela wegazi. Kuthiwa futhi aqeda ubuhlungu bamalunga nesilungulela. I-Chia isitshalo sasehlobo saminyaka yonke se-herbaceous esivela emndenini we-mint. Imbewu ingasetshenziswa iphelele noma igayiwe, isibonelo njengengxenye yesinkwa noma ukwenza amafutha. Ziphinde zisebenze njengesisekelo se-vegan pudding noma ama-smoothies aminyene futhi zingasetshenziswa njengeqanda noma esikhundleni samafutha ekubhakeni.
Uma ufuna ukuthatha ama-capsules e-chia, kufanele unake izincomo zokusetshenziswa komkhiqizi. Amagremu amabili kawoyela we-chia ngosuku ngendlela yama-capsules abhekwa njengengozi empilweni. I-Chia ingaba umthombo obalulekile we-omega-3 fatty acids esikhundleni sezinhlanzi zasolwandle ezinamafutha noma i-rapeseed, i-walnut, i-linseed noma uwoyela we-soya. Isexwayiso: Into enhle kakhulu ingabangela ukuqunjelwa okukhulu! Ukudla kwansuku zonke kwe-15 amagremu wembewu akufanele kudlule.
Uhlu lwama-superfoods lukhula nsuku zonke futhi lufaka ezinye izithelo eziningi, amajikijolo kanye nembewu. Sekukonke, izimangaliso azinakulindelwa futhi kufanele zidliwe ngokucophelela. Ngendlela, i-superfood akudingeki ukuthi ibe yinto engavamile ngaso sonke isikhathi. Isibonelo, amajikijolo aluhlaza aqukethe inani eliphakeme elifanayo lama-antioxidants njenge-açaí berry. Uma ufuna ukudla ngendlela enengqondo futhi usebenzise izithasiselo ezinomsoco, kufanele nakanjani ubhekisise ukunikezwa kwakho kwezakhi. Yiqiniso, awukho umthetho oyisisekelo ohlanganisa konke. Phela, izidingo kanye nokusetshenziswa kuhlale kungumuntu ngamunye.
Photo / Video: Ugogo.
