Iinethiwekhi zentlalo zinempembelelo enkulu kwindlela esibona ngayo indlela yokutya kunye nokutya. Ziyanda iindawo zokutyela eziquka izitya ezisempilweni, kunye neevenkile ezinkulu ezinomdla kwiilebhile ukutya kokwenene. Sikwixesha apho umenzi wezondlo elayisha ifoto yesonka sengqolowa esipheleleyo okanye ibhotolo yamandongomane, kwaye kwiiyure nje ziphelile.
Ngoku, abaninzi bayaqhula ngentshukumo Ukutya ngokwenene, kwanabalandeli bakhe babizwa ngokuba ukutya kokwenyani. Oku akukho nto ngaphezu kokutya "ukutya kwangempela." Ngaba kunokuthiwa kudala sisitya ukutya "okungeyonyani"? Endaweni yokuyiguqulela ngokoqobo, le ntshukumo (okanye indlela yokuphila) ibhekisa ekutyeni ukutya kwendalo kunye nokutsha, kunye nokuphepha zonke iintlobo zokutya ezicutshungulwayo. Omnye wabashumayeli bayo abakhulu nguCarlos Ríos, othe wasungula eyakho app ukunceda ukufundisa abantu.
Ngaba besisitya ukutya okungeyonyani?
Njengoko besesitshilo ngaphambili, akuyomfuneko ukwenza inguqulelo yegama negama ngolo hlobo. Ezinye iigurus zokutya ziyala naluphi na uhlobo lwemveliso esekwe kakhulu kuba ziqinisekisa ukuba aziboneleli ngesondlo esilungileyo. Uninzi lwabemi lutya iimveliso eziphekwe kwangaphambili, kunye nomxholo ophezulu weswekile kunye namafutha aphantsi. Ukungabi nangqondo kule meko akuncedi kwimpilo yakho.
Ukutya kokwenene kusekelwe kuhlobo lokutya oomama nootatomkhulu bethu ababenalo: ukutya kokwenene okuphekwe ekhaya. Ukuphelisa ukutya okusetyenzwa kakhulu kuyimfuneko ukuze kuphuculwe impilo, kunye nokuqonda ukuba kufuneka utye njani. Abanye abantu bamkela ibinzana elidumileyo elithi "dla ngokumodareyitha" kodwa abasekeli ukutya kwabo kukutya okunempilo.
Ehlabathini elilungileyo, ukutya okucutshungulwayo kufanele kuthathwe ngamaxesha athile. Ngaba ziyityhefu? Asifanele sibaxe, kuba ukuba utya idonathi awuzukufa. Ingxaki kukwenza umkhwa woku kwaye ukuyithatha rhoqo kakhulu. Nangona kunjalo, akukho nto inqatshelwe kwintshukumo yoKutya kwangempela, kuphela iingcebiso eziphilileyo zinikezelwa.
I-Ultra-processed, icutshungulwe kakuhle kunye nokutya kwangempela
Ezo zintathu ziintsika ezinkulu zolu hlobo lokutya. Ukufunda ukwahlula omnye komnye akulula kangako kubantu abangayiqondiyo into abayityayo.
La ukutya kokwenene Yenziwe kuko konke ukutya okutsha kunye nendalo okungazange kudlule naluphi na uhlobo lwenkqubo yokuvelisa eye yabangela ukuba ixabiso labo lezondlo libi. Umzekelo: imifuno, iziqhamo, amandongomane, iimbotyi, iinkozo, intlanzi, intlanzi, inyama, amaqanda, ubisi olutsha okanye ikofu.
Endaweni yoko, a ukusetyenzwa kakuhle Kuya kuba yinto eye yadlula kwinkqubo yendabuko okanye engazange ibe nefuthe kwiimpawu zayo eziphilileyo. Kwizikhongozeli, kuya kufuneka uqaphele ukuba zinezithako eziphakathi kwesinye nezintlanu kuphela, ukongeza ekuqulatheni phantse nawuphi na umgubo ocoliweyo, iswekile okanye i-oyile yemifuno ekumgangatho ophantsi. Eminye imizekelo inokuba: isonka somgubo opheleleyo, iimveliso zobisi ezivundisiweyo, i-oyile enyulu enyulu, itshokolethi emnyama, iimbotyi ezinkonkxiweyo, ukutya okunkonkxiweyo, i-Iberian ham okanye ukutya kokwenyani okukhenkcezisiweyo.
Ekugqibeleni, sifumana i ultra-processed, ezichaseneyo nokutya kokwenene. Sinokuthi ngamalungiselelo amashishini adalwe ngokutya, kunye neenkqubo ezahlukeneyo kwaye aziboneleli ngemiphumo emihle kwimpilo. Ngokuqhelekileyo, ziqulethe izithako ezingaphezu kwesihlanu, kunye nomxholo wazo weswekile kunye nezinye iikhemikhali. Xa sithetha ngokutya okusetyenziwe kakhulu, sicinga ngeziselo ezineswekile, iijusi ezipakishiweyo, iipastries, iicookies, iicereals ezicokisiweyo, iilekese, iimveliso zedayethi, iipizza zamashishini, iziselo zamandla, iisosi...
Kutheni kungcono ukubaleka kwi-ultra-processed?
Ukongeza ekubeni nempilo kwaye ukhangeleke ngcono, kuyacetyiswa ukuba ugweme ezi ntlobo zeemveliso kuba zizityebi kwiswekile eyongeziweyo, i-sodium, umgubo ocoliweyo, amanqatha agcweleyo kunye nezongezo. Kuyinto eqhelekileyo ukuba babe neekhalori eziphezulu kwaye bahlupheke kwizondlo kunye nefiber. Ngokuqinisekileyo uye waqaphela ukuba i-hyperpalatable, isenza ukuba sitye ngakumbi kwaye sithintele iindlela zethu zokuhlutha.
Nangona zibonakala zilula ukuzisebenzisa kwaye sizifumana zifumaneka ngokubanzi kwindawo esihlala kuyo, azihambelani nokuba sempilweni kwazo.