iindaba

Ukutya yeyona nto ifunekayo ebantwini.
Iimpawu ezisisiseko zokutya ziquka umxholo wezondlo, ukudibanisa ukutya, kunye nexesha lokuthatha.
Nazi ezinye iindlela eziqhelekileyo zokutya phakathi kwabantu banamhlanje

Ukutya okusekelwe kwizityalo

Ukutya kweMeditera
Ukutya kweMeditera kubandakanya iminquma, iinkozo, iimbotyi (imbewu etyiwayo yezityalo ezinemidumba), iziqhamo (isimuncumuncu esiqhelekileyo), imifuno kunye nemifuno, kunye nezixa ezilinganiselweyo zenyama yebhokhwe, ubisi, izilwanyana zasendle, kunye nentlanzi. Isonka (isonka sengqolowa esipheleleyo, esenziwe ngerhasi, ingqolowa, okanye zombini) sisongamela kwisidlo ngasinye, neoli yomnquma ithatha umlinganiselo omkhulu wamandla asetyenziswayo.

Uphononongo lweeCounties ezisixhenxe, olukhokelwa ngu-Ancel Keys, lwaqaphela iimpawu zempilo zokutya kweMeditera. Uyilo lokuqala lubandakanya ukuthelekisa ukutya kunye neendlela zokuphila zamazwe asixhenxe ngokusekelwe kwidatha evela kwiqela elinye okanye ngaphezulu kwamadoda kwilizwe ngalinye. Kwiqela elineoli yomnquma njengawona mafutha aphambili ekutyeni, zombini unobangela wokufa kunye nokufa kwesifo sentliziyo kwakusezantsi kunezo zikumaqela aseNordic kunye naseMelika.

Kule mihla, igama elithi "ukutya kweMeditera" lisetyenziselwa ukuchaza indlela yokutya elandela ezi mpawu zilandelayo: ukutya okusekelwe kwizityalo (iziqhamo, imifuno, ukutya okuziinkozo okucutshungulwayo, iimbotyi, amandongomane kunye nembewu), zidityaniswe nexabiso eliphakathi ukuya kwixabiso elilinganayo lemveliso yobisi, kunye neemveliso zobisi ezivundisiweyo (ezifana netshizi kunye neyogathi); Izixa ezincinci ukuya kweziphakathi kweentlanzi kunye neenkukhu; Inani elincinci lenyama ebomvu; Kwaye ngokuqhelekileyo iwayini idliwe ngexesha lokutya. Imele indlela yokulungelelanisa ukutya okunokuthi kubaluleke kakhulu kwiziphumo ezininzi zempilo.

Uphononongo lwe-ambrella oluqhutywe kwi-meta-analysis yezifundo zokujonga kunye nezilingo zeklinikhi ezingahleliwe (kubandakanywa idatha evela ngaphezu kwe-12.8 yezigidi zabathathi-nxaxheba) ibonisa umbutho wokukhusela phakathi kokuthotyelwa kokutya kweMeditera kunye neziphumo zempilo ezilandelayo (i-37 iyonke yohlalutyo).

ukutya kwemifuno
Ngenxa yezizathu zokuziphatha, zefilosofi, okanye zonqulo, ukutya kwemifuno kukho ukususela kumaxesha amandulo. Nangona kunjalo, ukususela kumashumi ambalwa eminyaka edlulileyo kwinkulungwane yama-20, abantu baye bagxila ngakumbi kwimiphumo enxulumene nempilo yemifuno, kunye neenzuzo zayo zendalo (ukunciphisa ukukhutshwa kwegesi eluhlaza, ukunciphisa amanzi kunye nokusetyenziswa komhlaba). Kule mihla, imifuno inokubandakanya uluhlu lweendlela zokuziphatha ezibonakaliswa ngumahluko kwizimo zengqondo, iinkolelo, inkuthazo, kunye nentlalo kunye nempilo. IVegetarianism inokuchazwa njengayo nayiphi na ipateni yokutya engabandakanyi inyama, iimveliso zenyama, kunye nemigangatho eyahlukileyo kwezinye iimveliso zezilwanyana, ngelixa ukutya okusekelwe kwizityalo ligama elibanzi elisetyenziselwa ukuchaza iipateni zokutya ezixhomekeke ikakhulu kukutya okungekho silwanyana kodwa kungakhupheli ngaphandle ukutya okuvela kwisilwanyana.

Xa kujongwa ukwahlukana kunye nobume obunobuninzi beepateni zemifuno, ukuchonga iindlela ezithile zebhayoloji kulucelomngeni. Okwangoku, impembelelo yayo kwiindlela ezininzi zicetywayo, kubandakanywa i-metabolic, i-inflammatory, kunye ne-neurotransmitter pathways, i-gut microbiota, kunye nokungazinzi kwe-genomic. Kusoloko kukho ukuphikisana malunga nobudlelwane phakathi kokubambelela kakuhle kwisidlo semifuno kunye nokunciphisa isifo senhliziyo, isifo senhliziyo ye-ischemic, ukufa okubangelwa yi-ischemic heart disease, i-dyslipidemia, isifo seswekile, iintlobo ezithile zomhlaza, kwaye mhlawumbi yonke into ebangela ukufa.

Ukutya okunamafutha aphantsi

Ngenxa yokuba i-lipids kunye ne-carbohydrates zimbini ze-macronutrients ezifaka isandla kakhulu kwisondlo esipheleleyo samandla kwizidlo zanamhlanje, ukulinganisa ezi zimbini ze-macronutrients yinjongo yeendlela ezininzi zokulungelelanisa ukutya ezijoliswe ekulawuleni ngempumelelo ubunzima kunye nokufezekisa ezinye iziphumo zempilo. Ngaphambi kokukhuthaza ukutya okunamafutha aphantsi kuluntu lwezonyango ukunciphisa umngcipheko wesifo senhliziyo, ukutya okunamafutha aphantsi okujoliswe ekulahlekeni kwesisindo sele kukho. Ngeminyaka yee-1980, abantu bathi isifo sentliziyo kunye nokutyeba kakhulu kubangelwa kukutya okunamafutha, kunye nokutya okunamafutha aphantsi, ukutya okunamafutha aphantsi, kunye neengcamango ezinamafutha aphantsi ziye zanda zithandwa.

Nangona kungekho nkcazo edibeneyo, xa umlinganiselo we-lipids kwi-energy intake ingaphantsi kwe-30%, ukutya kuthathwa njengokutya okunamafutha aphantsi. Kukutya okunamafutha aphantsi kakhulu, i-15% okanye ngaphantsi kwamandla ewonke athathwe kwi-lipids, malunga ne-10-15% ivela kwiiprotheni, kwaye i-70% okanye ngaphezulu ivela kwi-carbohydrates. Ukutya kwe-Ornish kukutya kwemifuno okunamafutha aphantsi kakhulu, apho i-lipids ithatha i-10% yeekhalori zemihla ngemihla (amafutha e-polyunsaturated ukuya kumlinganiselo wamafutha ahluthayo,> 1), kwaye abantu banokutya ngokukhululekileyo kwezinye iinkalo. Ukwanela kwezondlo kwizidlo ezinamafutha aphantsi kunye nezisezantsi kakhulu kuxhomekeke kukhetho lomntu ngamnye lokutya. Ukubambelela kwezi zidlo kunokuba ngumceli mngeni njengoko kungathinteli nje ukutya okuninzi okuvela kwizilwanyana, kodwa kunqanda i-oyile yemifuno kunye nokutya okuneoli okusekelwe kwizityalo ezifana neenuts kunye neeavokhado.

Nciphisa ukutya kwecarbohydrate

Ukutya kwe-Atkins, ukutya kwe-ketogenic, kunye nokutya okuphantsi kwe-carbohydrate
Kwiminyaka elishumi yokuqala yenkulungwane ye-21, ezinye iimvavanyo ezilawulwa ngokungahleliwe zibonise ukuba abathathi-nxaxheba bancomela ukutya okuphantsi kwe-carbohydrate (oko kukuthi iinguqulelo ezahlukeneyo ze-Atkins yokutya) babenokulahlekelwa kwesisindo esikhulu kunye nokuphuculwa okukhulu kwimingcipheko ethile yesifo senhliziyo xa kuthelekiswa nalawo abelwe ukutya okuphezulu kwe-carbohydrate. Nangona ingezizo zonke izifundo eziye zafumana ukongama kolu hlengahlengiso lokutya olukhankanywe ngasentla ngexesha lokulandelwa okanye isigaba sokugcina, kwaye ukuthotyelwa kuyahluka, uluntu lwezenzululwazi lwathi lwaqala ukuphonononga amandla eklinikhi koku kutya ngobunzulu obukhulu.

Igama elithi ketogenic lisetyenziselwa ukuchaza izidlo ezahlukeneyo. Kubantu abaninzi, ukutya kuphela i-20-50 g ye-carbohydrates ngosuku kunokubona imizimba ye-ketone kumchamo. Ezi zidlo zibizwa ngokuba yi-carbohydrate ephantsi kakhulu yokutya kwe-ketogenic. Enye indlela yokuhlelwa isetyenziswa ikakhulu kunyango lwesifo sokuxhuzula esinganyangekiyo ngamachiza, ngokusekwe kumlinganiselo welipids ezityiwayo kwisixa sisonke seprotheyini yokutya kunye neecarbohydrates. Kwinguqulo yakudala okanye engqongqo, lo mlinganiselo ngu-4: 1 (<5% yamandla avela kwizidlo ze-carbohydrate), ngelixa kwi-loosest version, lo mlinganiselo ngu-1: 1 (ukutya okulungisiweyo kwe-Atkins, malunga ne-10% yamandla avela kwi-carbohydrates), kwaye kukho iindlela ezininzi ezahlukeneyo phakathi kwezi zibini.

Ukutya okunekhabhohayidrethi ephezulu (50-150 g ngosuku) kusajongwa njengokutya okunekhabhohayidrethi ephantsi xa kuthelekiswa nokutya okuqhelekileyo, kodwa oku kutya kusenokungabangeli utshintsho lwemetabolism olubangelwa kukutya okunekhabhohayidrethi ephantsi kakhulu. Ngapha koko, izidlo ezinecarbohydrates ezibalelwa ngaphantsi kwe-40% ukuya kwi-45% yokuthathwa kwamandla ewonke (ekusenokwenzeka ukuba zimele i-avareji ye-carbohydrate intake) zinokuhlelwa njengokutya okune-carbohydrate ephantsi, kwaye kukho izidlo ezininzi ezidumileyo ezinokuwela kolu didi. Kwindawo yokutya, i-30% yeekhalori zivela kwiprotheni, i-30% ivela kwi-lipids, kwaye i-40% ivela kwi-carbohydrates, kunye ne-protein ukuya kwi-carbohydrate ratio ye-0.75 ngesidlo ngasinye. Njengokutya okuseSouth Beach kunye nokunye ukutya okune-carbohydrate ephantsi, ukutya kwengingqi kukhuthaza ukutyiwa kweecarbohydrates ezintsonkothileyo ngenjongo yokunciphisa i-postprandial serum insulin concentration.

Impembelelo ye-anticonvulsant yokutya kwe-ketogenic ifezekiswa ngoluhlu lweendlela ezinokuthi zikwazi ukuzinzisa umsebenzi we-synaptic kunye nokuphucula ukuxhathisa ekubanjweni. Ezi ndlela azikaqondwa ngokupheleleyo. Ukutya okunekhabhohayidrethi ephantsi kwe ketogenic kubonakala kunciphisa ukuxhaphaka kokuxhuzula kubantwana abanesithuthwane esinganyangekiyo ngamachiza. Ukutya okungentla kunokufikelela kulawulo lokuxhuzula kwixesha elifutshane ukuya kwixesha eliphakathi, kwaye izibonelelo zayo zibonakala zifana nezo zamachiza akhoyo ngoku antiepileptic. Ukutya kwe-ketogenic kunokunciphisa ukuxhaphaka kokuxhuzula kwizigulane ezikhulileyo ezine-epilepsy enganyangekiyo ngamachiza, kodwa ubungqina abukaqinisekanga, kwaye ezinye iziphumo ezithembisayo ziye zaxelwa kwizigulane zabantu abadala abane-super refractory status epilepticus. Iimpendulo ezixhaphakileyo zeklinikhi ezingathandekiyo zezidlo ze-ketogenic ziquka iimpawu zesisu (ezifana nokuqunjelwa) kunye ne-lipids yegazi engaqhelekanga.

Deshu ukutya

Ekuqaleni kweminyaka yoo-1990, uvavanyo lwezonyango lwe-multicenter randomized (ulingo lwe-DASH) lwenziwa ukuvavanya impembelelo yeendlela zokutya ekulawuleni uxinzelelo lwegazi. Xa kuthelekiswa nabathathi-nxaxheba abafumana ukutya okulawulwayo, abathathi-nxaxheba abafumene i-8-week ye-experimental diet bafumana ukwehla okukhulu kwixinzelelo lwegazi (umlinganiselo wokunciphisa uxinzelelo lwegazi lwe-systolic lwe-5.5 mm Hg kunye nokunciphisa okuqhelekileyo kwi-diastolic ye-3.0 mm Hg). Ngokusekwe kwezi ziqwenga zobungqina, ukutya okuvavanywayo okubizwa ngokuba yiDeshu yokutya ichongiwe njengesicwangciso esisebenzayo sokuthintela kunye nokunyanga uxinzelelo lwegazi. Oku kutya kutyebile kwiziqhamo kunye nemifuno (ezintlanu nezine ngosuku, ngokulandelelana), kunye neemveliso zobisi ezinamafutha aphantsi (iinkonzo ezimbini ngosuku), kunye namanqanaba asezantsi e-lipids kunye ne-cholesterol, kunye nomxholo ophantsi we-lipid. Xa usamkela oku kutya, i-potassium, i-magnesium, kunye ne-calcium umxholo usondele kwi-75 yepesenti yokutya kwabantu baseMerika, kwaye oku kutya kuqulethe inani elikhulu lefiber kunye neprotheni.
Ukususela ekupapashweni kokuqala kwephepha, ngaphezu koxinzelelo lwegazi, siye safunda ubudlelwane phakathi kokutya kweDe Shu kunye nezinye izifo ezahlukahlukeneyo. Ukubambelela ngcono koku kutya kunxulunyaniswa kakhulu nokuncipha kokusweleka kwezizathu. Uphononongo oluninzi lophononongo lucebisa ukuba oku kutya kunxulunyaniswa nokuncipha kwenqanaba lokuvela komhlaza kunye nokufa okunxulumene nomhlaza. Uphononongo lweambrela ye-meta-analysis lubonise ukuba, ngokutsho kwedatha yeqela elinokubakho malunga ne-9500 yezigidi zabathathi-nxaxheba, ukuthotyelwa ngcono kwi-de shu yokutya kwakunxulunyaniswa nesantya esisezantsi sezifo ze-metabolic ezifana nesifo senhliziyo, isifo senhliziyo, isifo kunye nesifo seswekile. Ulingo olulawulwayo lubonise ukuhla kwe-diastolic kunye ne-systolic blood pressure, kunye nokunciphisa izibonakaliso ezininzi ze-metabolic ezifana ne-insulin, amanqanaba e-hemoglobin ye-glycated, i-cholesterol epheleleyo, kunye namanqanaba e-cholesterol ye-LDL, kunye nokulahlekelwa kwesisindo.

Ukutya kwentombi

Ukutya kwe-Maide (inhlanganisela yokutya kweMeditera kunye neDeshu ejoliswe ukulibazisa ukuchithwa kwe-neurological njengongenelelo) yindlela yokutya ejoliswe ukuhlangabezana neziphumo ezithile zempilo (umsebenzi wokuqonda) iimfuno. Ukutya kwe-Maide kusekelwe kuphando lwangaphambili malunga nobudlelwane phakathi kwesondlo kunye nokuqonda okanye ukuphazamiseka kwengqondo, kudibaniswa neempawu zokutya kweMeditera kunye nokutya kweDeshu. Oku kutya kugxininisa ukuthathwa kokutya okusekelwe kwizityalo (iinkozo ezipheleleyo, imifuno, iimbotyi kunye namandongomane), ngakumbi amaqunube kunye nemifuno enamagqabi aluhlaza. Oku kutya kuthintela ukusetyenziswa kwenyama ebomvu, kunye nokutya okunamafutha aphezulu kunye ne-saturated fat (ukutya okukhawulezayo kunye nokutya okuthosiweyo, ushizi, ibhotela kunye ne-margarine, kunye nama-pastries kunye needessert), kwaye isebenzisa ioli yeoli njengeyona ioli etyiwayo. Kunconywa ukuba udle iintlanzi ubuncinane kanye ngeveki kunye neenkukhu ubuncinane kabini ngeveki. Ukutya kwe-Maide kubonise ezinye iingenelo ezinokuthi zifumaneke ngokweziphumo zengqondo kwaye ngoku kufundwa ngokuqhubekayo kwiimvavanyo zeklinikhi ezingahleliwe.

Ixesha elilinganiselweyo lokutya

Ukuzila ukutya (oko kukuthi ukungatyi ukutya okanye ikhalori equlethe iziselo kwiiyure ezili-12 ukuya kwiiveki ezininzi) kunembali yamakhulu eminyaka. Uphando lweklinikhi ikakhulu lujolise kwiziphumo zexesha elide zokuzila ukutya ekwaluphaleni, ukuphazamiseka kwemetabolism, kunye nokulungelelana kwamandla. Ukuzila ukutya kuhluke kwisithintelo sekhalori, esinciphisa ukuthathwa kwamandla ngomlinganiselo othile, ngokuqhelekileyo phakathi kwe-20% kunye ne-40%, kodwa ukuphindaphinda kokutya kuhlala kungatshintshi.

Ukuzila ukutya okwethutyana kube yeyona nto ingafuniyo ukuzila ukutya okuzingileyo. Lixesha elidityanisiweyo, elinezicwangciso ezahlukeneyo, kubandakanywa ukutshintshana kwexesha lokuzila kunye nexesha elilinganiselweyo lokutya kunye nexesha eliqhelekileyo lokutya okanye ixesha lokutya simahla. Iindlela ezisetyenzisiweyo ukuza kuthi ga ngoku zinokwahlulwa zibe ziindidi ezimbini. Udidi lokuqala lulinganiswa ngeeveki. Ngenye indlela yosuku lokuzila ukutya, ukuzila ukutya kwenzeka yonke imihla, kwaye emva kosuku ngalunye lokuzila, kukho usuku olungathintelekiyo lokutya. Ngolunye usuku oluphuculweyo lokuzila ukutya, ukutya okunekhalori ephantsi kakhulu kuyatshintshwa nokutya ngokukhululekileyo. Ungadla ngokuqhubekayo okanye ngokuyekisa iintsuku ezi-2 ngeveki, kwaye utye ngokuqhelekileyo kwiintsuku ezi-5 eziseleyo (i-5 + 2 indlela yokutya). Uhlobo lwesibini oluphambili lokuzila ukutya ixesha elilinganiselweyo, elilinganiswa imihla ngemihla, eyenzeka kuphela ngexesha elithile lemini (ngokuqhelekileyo i-8 okanye iiyure ze-10).