Uyalithanda iphakethe lama-chips? Mhlawumbe sekuyisikhathi sokuphinda uhlole ukudla kwakho. Ucwaningo olusha olushicilelwe ku-BMJ luphakamisa ukuthi ukudla njalo ukudla okugayiwe kakhulu okufana namaswidi, ama-crisps, nenyama esekupakishwe kungakhuphula ingozi yakho yokufa ngenxa yesifo senhliziyo ngama-50%.

Kodwa akugcini lapho. Lokhu kudla kuphinde kuhlotshaniswe nokwenyuka okukhulu kwezinye izifo, ucwaningo luthole ukwanda okungama-32% kwezehlakalo zezimo ezinjengomdlavuza, uhlobo lwesifo sikashukela sohlobo 2, izinkinga zenhliziyo nemithambo yegazi, izinkinga zesisu kanye nokuphefumula, ukudangala nokukhathazeka.

Ubuwazi ukuthi umkhakha wokudla okucutshungulwe kakhulu e-India ubone ukukhula okumangalisayo? Ngokombiko weNhlangano Yezempilo Yomhlaba ngokubambisana ne-Indian Council for Research on International Economic Relations, lo mkhakha ukhule ngezinga elihlanganisiwe lokukhula kwaminyaka yonke lika-13.37% phakathi kuka-2011 no-2021 - okungelinye lamazinga aphezulu emhlabeni jikelele.

Lo mkhuba okhuphukayo, baxwayise ababhali balo mbiko, udinga ukunqandwa ngokungenelela kwenqubomgomo ukuze kunqandwe inkinga yokukhuluphala ngokweqile e-India efana naleyo amanye amazwe aseNtshonalanga asebhekene nayo.

Ngokuka-G Sushma, isazi sezokudla komtholampilo, Izibhedlela ze-CARE, i-Banjara Hills, i-Hyderabad, lokhu kuthambekela okuphezulu kungase kubangelwe izizathu ezimbalwa, njengokufudukela emadolobheni nokushintsha kwendlela yokuphila, ukuhwebelana kwembulunga yonke kanye nomthelela wemakethe, kanye nezinkinga ezikhulayo zesikhathi eziza nendlela yokuphila yesimanjemanje.

Kwabangajwayelekile, Ukudla okusetshenzelwe kakhulu zibonakala ngokucubungula okubanzi kwezimboni kanye nokufakwa kwezithasiselo, izilondolozi, izinambitheka, nezinye izinto. Izibonelo ezijwayelekile zifaka iziphuzo ezibandayo, ama-chips, ama-crackers, ama-noodle asheshayo, okusanhlamvu okunoshukela kwasekuseni kanye nezinto zokudla okusheshayo.

 Ukudla okugayiwe kakhulu kungakulimaza kanjani?

Ukudla okucutshungulwe kakhulu kungaba nemiphumela elimazayo empilweni ngezizathu ezimbalwa, kuchaza uSushma:

a. Ukwakheka okunomsoco: Lokhu kudla kuvame ukuntula imisoco ebalulekile kanye ne-fibre, njengoba kucutshungulwa kakhulu futhi kuqukethe izithasiselo, izivimbelakuvunda, nezinongo.

b. Ushukela namafutha angeziwe: Ukudla okucutshungulwe kakhulu kuvame ukuba noshukela omningi, amafutha angenampilo, nosawoti, okungaba nomthelela ekukhuleni kwesisindo, izinkinga zenhliziyo, nezinye izinkinga zempilo.

c. Ukusutha okuphansi: Angase anganeliseki kancane futhi aholele ekuphuzeni ngokweqile, kube nomthelela ekukhuluphaleni nasezindabeni zezempilo ezihlobene.

d. Umthelela empilweni ye-metabolic: Ucwaningo lubonise ukuhlobana phakathi kokusetshenziswa kokudla okucutshungulwe kakhulu kanye nengozi eyengeziwe yokukhuluphala, uhlobo lwesifo sikashukela sohlobo 2, izifo zenhliziyo nemithambo yegazi, nezinye izinkinga zempilo.

e. I-Gut microbiota: Olunye ucwaningo luphakamisa ukuthi ukudla okucutshungulwe kakhulu kungase kuthinte kabi ukwakheka kwe-gut microbiota, edlala indima ebalulekile empilweni yonke.

Ukuyeka lokhu kudla kungasiza kanjani?

Ukunciphisa ukudla okugaywe kakhulu kungaba nomthelela ukwenza ngcono impilo jikelele, ukuphathwa kwesisindo esingcono, kanye nokuncipha kwengozi yezifo ezingapheli, kusho uSushma. Kubalulekile ukuthi abantu ngabanye, imiphakathi, kanye nabakhi benqubomgomo basebenzisane ukuze kuthuthukiswe indawo yokudla okunempilo.

Ungaluqala kanjani uhambo lwakho lokuyeka?

Ukunciphisa ukusetshenziswa kokudla okugaywe kakhulu, abantu bangathatha lezi zinyathelo ezilandelayo:

a. Pheka ekhaya: Lungiselela ukudla usebenzisa izithako ezintsha, eziphelele ukuze ukwazi ukulawula kangcono izinga lokudla.

b. Funda amalebula: Qaphela amalebula okudla futhi ugweme imikhiqizo enenani eliphezulu lezithasiselo, izilondolozi, noshukela owengeziwe.

c. Khetha ukudla okuphelele: Beka kuqala izithelo, imifino, okusanhlamvu okuphelele, amaprotheni amancane, nokudla okugaywe kancane ekudleni kwakho.

d. Nciphisa ukudla okusheshayo futhi ukhiphe: Yehlisa imvamisa yokudla ngaphandle bese ukhetha ezinye izindlela ezinempilo uma kungenzeka.

e. Fundisa futhi uqwashise: Khuthaza imizamo yomphakathi, izinhlelo zemfundo, nemikhankaso yokuqwashisa abantu ngomthelela wokudla okugayiwe kakhulu empilweni.

Isixhumanisi Esiyisethenjwa

https://indianexpress.com/article/lifestyle/food-wine/indians-ultra-processed-foods-illnesses-how-to-quit-9207974/