Ukudla Okuqinisiwe: Ukudla Okunothisa Ukudla kanye Nezinzuzo Zezempilo

Ukukhula nokuthuthuka komuntu kuncike kakhulu kumavithamini nama-micronutrients. Naphezu kokwenza ingxenye elinganiselwe yokudla kwethu, ukungabikho kwabo kunomthelela ekuntulekeni kwentuthuko kanye nenani lezifo. 

Abantu abangaphezu kwabathathu kwabayishumi emhlabeni wonke banenkinga yokushoda kwamavithamini nama-micronutrient. Uvithamini A, uvithamini B12, uvithamini D, i-iodine, i-iron, ne-folic acid izakhi amaNdiya abonakala engenazo isikhathi esiningi. Ukudla okuqinisiwe kwaqala ukuvela emakethe ngawo-1930 ukuze kuncishiswe ukuntuleka kwama-micronutrients. Zadalelwa ukwandisa ukudla kwamavithamini namaminerali avela ekudleni okuvame ukusetshenziswa njengobisi, okusanhlamvu, isinkwa, njll.

Kuyini Ukudla Okuqinisiwe?

Ukudla okuqukethe imisoco eyengeziwe engekho ngokwemvelo kukho kubizwa ngokuthi okuqinisiwe. Lokhu kudla kuhloselwe ukukhulisa umsoco futhi kunikeze izinzuzo ezengeziwe zezempilo. Ngokwesibonelo, amajusi ezithelo angase ahlanganise ne-calcium, futhi ubisi luvame ukuqiniswa ngovithamini D. Ukudla okuthuthukisiwe yilokho okuye kwaba nemisoco eyakhishwa lapho kwenziwa futhi yabuyiselwa. 

Izinhlamvu eziningi ezithuthukisiwe ziyizinhlamvu ezihlungiwe. Ngokwesibonelo, ngemva kokucubungula, i-folic acid nensimbi kungase kubuyiselwe kufulawa kakolweni. Lokhu kwenzelwa ukugcwalisa amazinga kavithamini esimweni sawo semvelo futhi kucutshungulwe lokhu kudla okuqinisiwe ngensimbi.

Kungani Ukudla Kuqinisiwe?

Ukudla okuqinisiwe kusiza umsebenzi obalulekile ekusizeni ukuvala igebe lokungalungi kwezakhi, ikakhulukazi ezinganeni, abesifazane abakhulelwe noma abancelisa ibele, abantu abadla ukudla okukhawulelwe ngamakhalori, futhi mhlawumbe nabantu abalandela ukudla kwemifino noma i-vegan uma kungalawulwa ngokucophelela. "Ama-analogue" okudla aqiniswe ngamavithamini namaminerali abalulekile, njengobisi olusekelwe ezitshalweni noma esikhundleni senyama, kubonakala kusondele kakhulu njengephrofayili yezakhi zozakwabo abavamile bokudla. Ziphinde zisize ekuqinisekiseni ukuthi abantu abazinciphi imisoco ebalulekile ngoba bethanda noma bedinga lokhu kudla. Ukudla okuqinisiwe nakho kusetshenziselwa ukugcwalisa amavithamini namaminerali okungenzeka alahleka lapho kulungiswa, ukuphathwa, noma ukugcinwa. 

Uhlu Lokudla Okuqinile Okujwayelekile

Ukudla okuqinisiwe kuyindlela enhle yokwandisa ukusetshenziswa kwamavithamini namaminerali abalulekile phakathi kwabantu abaningi njengoba kutholakala kalula, kuthengeka, futhi kudliwe nsuku zonke. Izakhamzimba ezilandelayo zijwayele ukungezwa ezinhlotsheni ezahlukene zokudla okuqinisiwe ngabakhiqizi bokudla:

• Vitamin A
• Vitamin D
• Vitamin B6
• Imicu yokudla
• Calcium
• Usawoti odidiziwe
• magnesium
• Ifolda

Nazi izibonelo ezimbalwa zokudla okuqinile:

• Imikhiqizo yobisi eqiniswe nge-calcium ne-vitamin D
• Izinhlobonhlobo zokudla okuyisisekelo, njengofulawa kakolweni, irayisi, ummbila, nomdumbula
• Izinhlamvu zokudla kwasekuseni
• Ukudla okuphelele
• Amafutha emifino
• Ubisi lwe-alimondi nezinye izindlela zobisi
• egg
• Isiphuzo sezithelo
• Sugar
• Usawoti ofakwe iodized noma kabili
• Iyogathi engenawo ukunambitheka
• Ama-ayisikhilimu

Uhlu lokudla okuqinile olubalwe ngenhla luqukethe ukudla okuvamile okutholakala namuhla. Manje, ake siqonde izinzuzo zabo zezempilo.
Izinzuzo Zezempilo Zokudla Okuqinisiwe

Izinzuzo Zokudla Okuqinile Okuqinile

Lezi ezinye zezinzuzo zokudla okuqiniswe kakhulu:

Ukuvimbela Izifo Ngokubhekana Nokunganeli: Ezimweni ezingavamile, ukuntula ukudla okunomsoco kungase kubangele impilo ebuthaka. Ngenxa yalesi sizathu, ohulumeni abathile baqinisekisa ukuthi ukudla okuthile kuyaqiniswa. 

1. Ukubhekana Nezidingo Zokudla Okunempilo: Ukudla okuqinisiwe kungaba yinzuzo ikakhulukazi kulabo abadla ukudla okunemikhawulo. Lolu hlobo lokudla kungase kube inketho noma isu lokwelapha isifo noma ukungezwani komzimba. Okunye ukudla kwemifino nemifino, ngokwesibonelo, akunawo amavithamini abalulekile, njenge-B12. Kulezi zimo, ubisi oluqinisiwe olusekelwe ezitshalweni, okusanhlamvu, nezinsalela eziqukethe ivithamini kungase kube ukukhetha okuhlakaniphile.
2. Ukukhula Nokuthuthukiswa Kwezingane: Ukuthola ukudla okwanele kubalulekile ezinganeni njengoba imizimba yazo isakhula. Ukushoda kwe-ayoni, i-zinc, ne-vitamin D kumane nje kwezakhi ezimbalwa ezingavimbela ukukhula futhi kubangele izinkinga ezihlala njalo. Kanye nokudla okunomsoco, ukudla okuqinile kungasiza ukuhlangabezana nezidingo zokudla okunomsoco wezingane.
3. Vikela Abantu Abadala: Umzimba wethu awukwazi ukumunca amavithamini namaminerali njengoba sikhula. Ukuze ugcine amathambo aqinile, usekele ukugayeka kokudla, futhi uvimbele izinkinga zenhliziyo, ukudla okuqinisiwe kungasiza ukugcina amazinga e-micronutrient esezingeni eliphezulu.
4. Iwusizo Ekukhulelweni: Abesifazane abakhulelwe badinga ukudla okwengeziwe kunokuvamile njengoba bondla nengane ekhulayo. Abakwazi ukudla amavithamini anele ngisho nalapho bedla kakhulu. Isikhala singavaleka uma befaka noma bedla ukudla okuqinile ekudleni kwabo. I-folic acid, isibonelo, iyingxenye yezimpahla eziningi eziqinile. Amathuba okuzala ayancipha lapho abesifazane abakhulelwe bedla i-folic acid eyanele ekudleni kwabo.

Yibuphi Ububi Bokudla Okuqinisiwe?

Ukudla okuqinisiwe noma okuthuthukisiwe kungase kube usizo kwezinye izimo. Bangakwazi ukugcwalisa izikhala futhi bakhulise umthamo wamavithamini namaminerali esakhiweni esithile esingaba ngaphansi kwenani elinqunyiwe. Nokho, kulula ngokufanayo ukuzitika ngokweqile. Lokhu kudla kungase kuholele ekugcwaleni komsoco.

Ukudla okuqinile kunemikhawulo embalwa, kufaka phakathi okulandelayo:

• Ukweqisa kwezakhamzimba kungenzeka uma ukudla okuqinisiwe kudliwe eduze nokudla okungakacutshungulwa.
• Ukudla okunomsoco okuphansi kungase kubangele ukudla okungafaki izithelo nemifino futhi kudle ukudla okuqinisiwe kuphela. Ama-Antioxidants kanye ne-bioactive substances etholakala ezitshalweni zitholakala ekudleni okungakacutshungulwa, futhi ziyasivikela ezifweni eziningi ezingapheli kanye nezifo ezivuthayo.
• Uma kuqhathaniswa nokudla okuphelele, ukudla okuqinisiwe kunama-calories amaningi. Ngenxa yalokho, ukudla okugayiwe okuqinile kungabangela ukudla ngokweqile futhi kuvimbele ukuncipha kwesisindo.

Isiphetho

Ngokuvamile, ukudla okuqinile kungase kube isengezo esibalulekile ukuze wenze ukudla kwakho kwansuku zonke kunempilo. Kungaba isu elingenabungozi ukusiza ekuthuthukiseni impilo yakho kahle. Nakuba ukudla okuthuthukisiwe nokuqinisiwe ngokungangabazeki kungahambisana nokudla okulinganiselayo, akuwona umthombo owanele wokudla okunomsoco. Isidingo sokudla ukudla okulinganiselayo, okuhlukahlukene okunothe ngemifino nokunye ukudla okuphelele sisekhona.