Ukushintshela ekudleni okunempilo eminyakeni engu-40 kungase kwengeze iminyaka engu-10 ekuphileni, kusho ucwaningo. Yilokhu kudla okudliwayo

Ukwamukela ukudla okunempilo nokukugcina kungase kunwebe isikhathi sokuphila kwabantu abaneminyaka ephakathi nendawo cishe iminyaka eyishumi, ngokocwaningo lwakamuva. Lolu cwaningo, olushicilelwe ephephabhukwini i-Nature Food ngasekuqaleni kwaleli sonto, luhlaziye imininingwane yezempilo yezakhamizi zaseBrithani ezicishe zibe ingxenye yesigidi ezibambe iqhaza ocwaningweni lwe-UK Biobank, zibhala phansi imikhuba yazo yokudla ngokuhamba kwesikhathi.

Abacwaningi bahlukanise abahlanganyeli abangu-467,354 ngokusekelwe ekukhetheni kwabo ukudla futhi balandelela ukuthi le mikhuba yavela kanjani. Imodeli yalolu cwaningo yembula ukuthi abantu abaneminyaka engu-40 ubudala abasuka ekudleni okungenampilo baya kokuhambisana nokuphila isikhathi eside bangathola ukwengezwa okumangalisayo kweminyaka engaba ngu-10 esikhathini sabo sokuphila. Lolu shintsho oluhle lwaluphawuleka ikakhulukazi, abesifazane bathola iminyaka eyengeziwe engu-10.8 kanti abesilisa bazuza iminyaka engu-10.4.

Kulabo abasuka ekudleni okumaphakathi (ngokungafani nokudla okungenampilo ngokusobala) beya ekudleni okuhlobene nokuphila isikhathi eside eminyakeni yawo-40, ucwaningo lubonise ukukhula kweminyaka yokuphila kweminyaka engu-3.1 kwabesifazane kanye neminyaka engaphezudlwana kwe-3.4 kwabesilisa. Ngokuphawulekayo, abantu abaseminyakeni yawo-70 abenza ukuthuthukiswa kwezindlela zokudla ezifanayo bahlotshaniswa nenzuzo yeminyaka emihlanu yokuphila. Okutholakele kugcizelela umthelela ongaba khona wezinketho zokudla empilweni yonke nokuphila isikhathi eside, ikakhulukazi uma sekwenziwe ekuqaleni kwempilo.

NgokukaSameena Ansari, isazi sokudla okunempilo kanye nesazi sokudla okunempilo, i-CARE Hospitals, ukwanda kwesikhathi sokuphila kungabangelwa izinzuzo ezimangalisayo zokudla okunempilo ngenxa yezinto eziningi, ezihlanganisa:

• Ukunciphisa ukudla okunamafutha angenampilo, ushukela, nesodium: Lezi zinto, uma zisetshenziswe ngokweqile, zingaba nomthelela ekwakhiweni kwezifo ezingamahlalakhona njengesifo senhliziyo, unhlangothi, nesifo sikashukela sohlobo 2.
• Ukwenyuka kokudla kwe-fiber, amavithamini, namaminerali: Lezi zakhi ezibalulekile zidlala indima ebalulekile ekugcineni impilo yonke kanye nokuvikela ezifweni ezingamahlalakhona.
• Impilo yamathumbu ethuthukisiwe: I-gut microbiome enempilo, umphakathi ohlukahlukene wama-microorganisms ahlala emgudwini wokugaya ukudla, ibaluleke kakhulu ekusebenzeni kwamasosha omzimba, ukumuncwa kwezakhi, kanye nempilo yonke.

UDkt G Sushma, isazi sokudla okunempilo, i-CARE Hospitals, wachaza ukuthi ukushintshela ekudleni okunempilo kungaba nomthelela empilweni ende ngezizathu eziningana, okuhlanganisa nokunciphisa ingozi yezifo ezingapheli.

Nakhu ukudla okune okufanele ukudle ukuze ube nempilo enhle

• Izithelo nemifino: Lokhu kucebile ngamavithamini, amaminerali, i-fibre, nama-antioxidants. Banikela empilweni yonke futhi basize ukuvikela ezifweni ezihlukahlukene.
• Izinhlanzi ezinamafutha: Izinhlanzi ezifana ne-saumoni, i-mackerel, ne-sardine zigcwele i-omega-3 fatty acids, enenzuzo empilweni yenhliziyo futhi ingaba nomthelela empilweni ende.
• Amantongomane nembewu: Lena imithombo emihle yamafutha anempilo, ifayibha, amavithamini, namaminerali. Zingaba yinzuzo empilweni yenhliziyo futhi zingasiza ekulawuleni isisindo.
• Izinhlamvu eziphelele: Ukudla okunjengerayisi elinsundu, i-quinoa, nokolweni kuqukethe ama-carbohydrate ayinkimbinkimbi, i-fiber, nezakhi ezihlukahlukene zokudla. Bangasiza ekugcineni amazinga kashukela egazini ezinzile futhi babe nomthelela empilweni yonke.
• Amaprotheni angenalutho: Imithombo yamaprotheni engenawo amandla, njengenhlanzi, inkukhu, ubhontshisi, nodali, ibalulekile ekwakheni nasekulungiseni izicubu. Hlela ukufaka ama-servings amabili eprotheni engenamafutha ekudleni kwakho kwansuku zonke.

Isixhumanisi Esiyisethenjwa

https://indianexpress.com/article/lifestyle/life-style/switching-healthy-foods-middle-age-increased-lifespan-9044353/