Ukudla kube noshintsho olukhulu emashumini eminyaka amuva, eqhutshwa isidingo sokushesha kanye nokuba khona kwemikhiqizo esenziwe ngomumo ukudla ezimpilweni zethu zansuku zonke. Lesi simo, esigqugquzelwa kakhulu ukuhwebelana kwembulunga yonke, ukufudukela emadolobheni, namasu okuthengisa embonini, kwenze ukudla okugayiwe kakhulu kwaba yingxenye ebalulekile yokudla kwezigidi zabantu. Nokho, Isayensi kade yaxwayisa ngezingozi ezihlobene nokusetshenziswa kwayo njalo., nemiphumela kuwo womabili amazinga womuntu ngamunye kanye neqoqo.
Ukudla okucutshungulwe kakhulu sekungene ezindleleni zethu kwaze kwaba yilapho, kwamanye amazwe, kubhekwa khona. ngaphezu kwengxenye yama-calories adliwe usuku ngalunye. Le mikhiqizo, ngokuvamile engabizi futhi ehlala isikhathi eside kakhulu, iyathandeka ngenxa yokunambitheka kwayo okujulile nokusetshenziswa kalula. Kodwa ngenani lempilo yethu? Ubufakazi bamanje buveza isithombe esikhathazayo, lapho lokhu kudla kugqama khona ngendima yakho ukuthuthukiswa kwezifo ezingapheli kanye nezinkinga ezihlukahlukene zempilo.
Kuyini ukudla okwenziwe nge-ultra-processed?
Ukudla okucutshungulwe kakhulu yilokhu okuye kwaba ngaphansi kwezinqubo eziningi zezimboni futhi kuqukethe, ngaphezu kwezithako ezijwayelekile, inani elihle lezithasiselo, izivimbelakuvunda, ama-colorants nezinye izithako zokwenziwa. Ngokwesigaba se-NOVA, esiqashelwa kabanzi ekudleni, le mikhiqizo imelela izinga eliphezulu kakhulu lokucubungula:
- Ukudla okugaywe kancane: izithelo ezintsha, imifino, inyama nenhlanzi, amaqanda, okusanhlamvu, njll., okungashintshiwe kangako kumsuka wazo wemvelo.
- Izithako ezicutshunguliwe: amafutha, ibhotela, usawoti kanye noshukela, okukhishwe noma okucolisisiwe ekudleni okungacutshungulwanga.
- Ukudla okugayiwe: lezo ezihlanganisa izithako ezilula nemikhiqizo emisha, njengesinkwa, ushizi, i-ham noma izinongo.
- Ukudla okucutshungulwe kakhulu: imikhiqizo efana neziphuzo ezibandayo, amakhekhe asezimbonini, ukudla okulula, ukudla osekulungele ukushiswa, amakhukhi, okusanhlamvu okunoshukela, amasoseji, ukudla okusheshayo kanye nengxenye enkulu yokudla okuphekwe ngaphambilini.
Isici esivamile sokudla okugaywe nge-ultra-processed ukulungiswa kwakho kusuka isisekelo sokudla esishintshile, lapho kufakwa khona amafutha, ushukela, usawoti kanye nezinhlobonhlobo zezithasiselo guqula ukunambitheka, ukuthungwa nokulondolozwa. Ngokujwayelekile zifaka izithako eziningi kulebula yazo, eziningi zazo ezingatholakali ekhishini lasekhaya lendabuko.
Ukusetshenziswa kokudla okucutshungulwe kakhulu: inkambiso ekhulayo
Ukusetshenziswa kokudla okugaywe nge-ultra-processed kukhula kancane kancane emhlabeni jikelele. Isibonelo, eSpain, lokhu kudla sekuvele kumelela ngaphezu kwe-20% yokudla kwansuku zonke, kuyilapho emazweni afana I-United States ifinyelela cishe ku-58%. Izingane, intsha, nabantu abadala abasebasha bangabathengi abayinhloko, ngokwengxenye ngenxa yokufinyeleleka kanye nenani eliphansi lale mikhiqizo kanye nomthelela wokukhangisa okuqondiswe kuwo ngokuqondile.
Ukungena kokudla okugayiwe kakhulu kuhlobene ngqo nokwanda kokutholakala kokudla okusheshayo, izindlela zokuphila zasemadolobheni, kanye nokuntuleka kwesikhathi sokupheka. Kukhona ngisho nezifundo ezixhumanisa intengo ephansi yale mikhiqizo kanye nokutholakala kwayo ezitolo ezitholakala kalula noma ezitolo ezinkulu ezingomakhelwane ngokuthanda kwayo emiphakathini ehola kancane.
Kungani zikhanga kangaka?
Lokhu kudla kuklanyelwe ukuvuselela ubuchopho bethu futhi kusenze sidle okwengeziwe. Inhlanganisela yamafutha, ushukela nosawoti—okunzima ukukuthola ngesikhathi esisodwa emvelweni— kanye nama-aroma, ama-colorants kanye nezithuthukisi ukunambitheka, kuzenza zinambitheke kakhulu. Ngaphezu kwalokho, ukuthungwa kwazo okuthambile kanye nokudla kalula ngobuningi kuvame ukuqeda izimpawu zemvelo zokusutha.
Ukukhangisa nokukhangisa kudlala indima ebalulekile ekukhuthazeni ukusetshenziswa, ikakhulukazi kubantu abasha. Ukupakishwa okukhangayo, abalingisi bezingane, nemikhankaso yokukhangisa kunomthelela ezinqumweni zokuthenga futhi kwenza ukuba khona kwale mikhiqizo kujwayelekile ekudleni kwansuku zonke. Ngokusho kongoti bokudla okunomsoco, ukuchayeka ekudleni okugayiwe kakhulu kusukela usemncane kungashintsha ngisho nokuthanda ukudla.
Ukwakheka okunomsoco kanye nezithasiselo
Ukudla okucutshungulwe kakhulu kuvame ukuba nama-kilojoule amaningi, amafutha angenampilo, ushukela owengeziwe, nosawoti, kanye ne-fiber ephansi, amavithamini, namaminerali. Futhi aqukethe izithasiselo ezifana nemibala yokwenziwa, okunambithekayo, okoshukela, nezilondolozi, imiphumela yazo yesikhathi eside empilweni isaphenywa.
- Ushukela ocolisisiwe nolula: Ekhona eziphuzweni ezinoshukela, amaswidi, okusanhlamvu kwasezimbonini namakhekhe, akhuthaza ukwanda okusheshayo kushukela wegazi futhi andise ingozi yokukhuluphala, ukumelana ne-insulin, uhlobo 2 lwesifo sikashukela kanye nezimbotshana.
- Amafutha e-Trans namafutha agcwele: Atholakala kumajarini, ekudleni okuthosiwe, ezimpahleni ezibhakwayo, nasezintweni ezincane ezigayiwe. Lawa mafutha akhuphula i-cholesterol ye-LDL futhi ehlise i-cholesterol ye-HDL, okwandisa ingozi yesifo senhliziyo nemithambo yegazi nesifo sohlangothi.
- Amafutha emifino acwengisisiwe (njengobhontshisi wesoya nommbila): Ukuhlukumeza kwayo kungakhuthaza ukuvuvukala okungapheli kanye nokungalingani kwesilinganiso se-omega-6 ne-omega-3, nemiphumela engaba khona empilweni ye-metabolic kanye namasosha omzimba.
- Ukudla okuphansi kwama-micronutrients kanye ne-fiber: Ngenxa yezithako ezicolisisiwe kanye nokuntuleka kokudla okuphelele, le mikhiqizo ayifaki isandla ekuhlangabezaneni nezidingo zansuku zonke zamavithamini, amaminerali kanye ne-fiber yokudla.
Imiphumela yezempilo yokusetshenziswa njalo kokudla okugayiwe kakhulu
Izifundo eziningi ze-epidemiological kanye nokubuyekezwa kwesayensi baye basungula ubudlelwane obuqinile phakathi kokusetshenziswa okuphezulu kokudla okugaywe nge-ultra-processed kanye nengozi eyengeziwe yokuthuthukisa izifo ezingapheli. Nakuba ubufakazi obuningi buvela ezifundweni zokuqaphela, kunokuvumelana okukhulayo mayelana nomthelela wako omubi ezinhlelweni eziningi zomzimba:
Ukukhuluphala ngokweqile nokukhuluphala ngokweqile
Ukuminyana kwekhalori ephezulu, amafutha eqile, ushukela, kanye ne-fiber ephansi kwenza ukudla okucutshungulwe kakhulu okuhlobene nokukhuluphala. Ucwaningo selukhombisile ukuthi ukudla okunothe ngale mikhiqizo kuxhumene nengozi efinyelela ku-55% ephezulu yokukhuluphala. Ngaphezu kwalokho, banomthelela ekwandeni kwamafutha esisu kanye nokhalo, izici ezihlobene nokuthuthukiswa kwezifo ze-metabolic.
Izifo zenhliziyo
Ukusetshenziswa njalo kokudla okucutshungulwe kakhulu kuhlotshaniswa nokunyuka okucishe kube ngama-50% engcupheni yokufa kwenhliziyo nemithambo yegazi. Amafutha engeziwe, amafutha agcwele, nesodium kukhuthaza umfutho wegazi ophakeme, i-dyslipidemia, nokwakheka kwama-atherosclerotic plaque, okwandisa amathuba okuhlaselwa yinhliziyo nokushaywa unhlangothi.
Thayipha isifo sikashukela sokuqala
Ukudla okususelwa emikhiqizweni esenziwe nge-ultra-processed kwandisa kakhulu izinga lesifo sikashukela sohlobo 2, Ngokwengxenye ngokubangela ukumelana ne-insulin ngenxa yokwenyuka kweglucose kanye nokukhuluphala okuhambisana nakho. Ucwaningo lwakamuva luqinisekisile ukuthi ngisho nokudla okusesilinganisweni (okungaba ngu-20% wamakholori wansuku zonke) kungandisa ingozi yokwehla kwe-metabolic.
Izifo ze-gastrointestinal kanye ne-dysbiosis yamathumbu
Ucwaningo lwakamuva luveze ukuthi ukudla okugayiwe kakhulu shintsha ukwakheka nokuhlukahluka kwe-microbiota yamathumbu, ukugqugquzela ukuqala kwezifo zokugaya ukudla kanye nezinqubo ezingapheli zokuvuvukala. Okuqukethwe kwe-fiber ephansi kanye nezithasiselo nama-sweeteners kungaba ukukhuthaza ukukhula kwamagciwane ayingozi nokuvuvukala kwe-mucosa yamathumbu.
Ukuphazamiseka kwengqondo nokukhubazeka kwengqondo
Izifundo ezishicilelwe kumajenali afana ne-BMJ kanye neNutrients zixhumene kakhulu Ukusetshenziswa okuphezulu kokudla okucutshungulwe kakhulu kuhlobene nokuphazamiseka kokukhathazeka nokudangalaKulinganiselwa ukuthi labo ukudla kwabo okuhlanganisa ukudla okungama-33% noma ngaphezulu okucutshungulwe kakhulu banengozi engu-44% ephakeme yokucindezeleka kanye nengozi ephakeme engu-48% yokukhathazeka. Ngaphezu kwalokho, kukhona ukuhlotshaniswa okubalulekile nokuncipha kwengqondo kanye nokuqhubekela phambili okusheshayo kokuwohloka komqondo, futhi ngisho nezimpawu ze-prodromal zezifo ze-neurodegenerative ezifana ne-Parkinson.
Umdlavuza kanye nokufa
Ukudla okuqhubekayo kokudla okucutshungulwe kakhulu kuhlotshaniswa nengozi eyandayo yomdlavuza, ikakhulukazi webele, wesibeletho, nomdlavuza wesikhumba. Ubungozi bukhuphuka ngokulingana nenani elimunyiwe kanye nesikhathi sokuthatha. Izindlela ezihlongozwayo zihlanganisa ukukhuluphala, isimo sokuvuvukala esiqhubekayo, imiphumela engeziwe, kanye nokudla okuphansi kwe-antioxidant.
Ukulutheka kanye nokusebenzisa ngokweqile
Imvelo yabo ebabazekayo kanye nokukhuthazeka okukhulu kwamasekhethi omvuzo wobuchopho kuchaza ukuthambekela kokuwadla ngokweqile. Ucwaningo olusebenzisa amathuluzi afana ne-Yale Food Addiction Scale luqinisekisa ukuthi phakathi kuka-14% no-20% wabantu abadala bangase bahlakulele ukuziphatha okuluthayo kule mikhiqizo, amanani aqhathaniswa nalawo okuluthwa ugwayi noma utshwala.
Eminye imiphumela emibi kanye nemiphumela yomphakathi
Ngaphezu kwemiphumela eqondile empilweni, ukwanda kokudla okugaywe kakhulu kunemiphumela kwezinye izindawo:
- Umthelela wemvelo: Ukukhiqizwa kwayo ngobuningi kunomthelela omkhulu ekukhiqizeni imfucuza, ukusetshenziswa kakhulu kwezinsiza kanye nokukhishwa kwesisi esibamba ukushisa.
- Ukuhambisa ukudla okunempilo: Lapho ziba khona kakhulu ekudleni, iba ncane indawo yezithelo, imifino, okusanhlamvu nokunye ukudla okusha okunomsoco.
- Ukungalingani kwezenhlalo nezomnotho: Izimboni ziqondise ukukhangisa nemikhiqizo yazo emiphakathini esengozini, ziqhubekisela phambili izinkinga zempilo ezihlobene nokudla.
Kungani kunzima ukuyeka ukudla okugayiwe kakhulu?
Akuyona nje indaba yokuzimisela: le mikhiqizo Zenzelwe ukuthi zingavimbeki futhi zidale imikhuba yabathengi okunzima ukuyishintsha. Indawo yamanje yokudla ithanda ukukhetha okusheshayo, okumnandi, nokushibhile, okwenza kube nzima ukuthola izinketho ezinempilo, ikakhulukazi ezindaweni ezihola kancane noma ezifundelwe ukudla okunomsoco.
Benzani ohulumeni, umphakathi kanye nemboni yezokudla?
Ngenxa yalobu bufakazi, kuye kwaqaliswa imizamo eminingi yokuhlehlisa lo mkhuba, nakuba kusekuningi okufanele kwenziwe.
- Imikhankaso yokuqwashisa: okugqugquzelwa izinhlangano zikazwelonke nezamazwe ngamazwe (i-WHO, i-FAO, njll.), zifuna ukukhuthaza ukudliwa kokudla okusha futhi zixwayise ngezingozi ezihlobene nokudla okugayiwe kakhulu.
- Izinqubomgomo zentela nezokulawula: Kwamanye amazwe, kunezintela eziphuzweni ezinoshukela, imingcele yokukhangisa eqondiswe kwabancane, amalebula athuthukisiwe, nokuncipha kukashukela, usawoti, namafutha emikhiqizweni.
- Ukulungiswa kabusha kwemikhiqizo yezimboni: Ingxenye yomkhakha wokudla ihlanganisa izinqubo ezihamba phambili, ukunciphisa izithako eziyinkinga futhi inikeze ezinye izindlela ezinezithasiselo ezimbalwa kanye nolwazi olubonakalayo lokudla okunempilo.
- Ucwaningo lwesayensi nemfundo: Umphakathi wezesayensi uyaqhubeka nokuhlola izixazululo ezintsha futhi usabalalisa izingozi zokusetshenziswa ngokweqile kokudla okugaywe nge-ultra-processed.
Kungenzeka yini ukuba ube nokudla okunempilo namuhla?
Okubalulekile ukuthi ugxile ekudleni kwakho emikhiqizweni emisha, ecutshungulwe kancane, uhlele ukuthenga kwakho nokudla, futhi unciphise ukuba khona kokudla okucutshungulwe kakhulu ekudleni kwakho. Iziqondiso eziningi zokudla ezisemthethweni sezivele zincoma ukukhawulela ukusetshenziswa ngangokunokwenzeka futhi ubeke kuqala ukudla kwesizini, ukudla kwemvelo okunohlu olufushane, olubonakalayo lwezithako.
Ukushintsha ukudla okulula okugayiwe kanye nesidlo sasekuseni ngezithelo, amantongomane, isinkwa sokusanhlamvu, noma amalungiselelo enziwe ekhaya, nokukhetha ukupheka okuyisisekelo, amasu alula angenza umehluko esikhathini eside.
Ukudla okusekelwe emikhiqizweni yemvelo neyesizini isiza ukuthuthukisa impilo nokunciphisa umthelela wemvelo, ukugqugquzela indlela yokuphila esimeme futhi elinganiselayo.