Usuku Lwezempilo Lomhlaba Wonke lwango-2022 | Amaqanda omqondo onempilo, umzimba kanye neplanethi!
Ukuze Usuku Lwezempilo Lomhlaba lwango-2022, Inhlangano Yezempilo Yomhlaba (i-WHO) igqamisa ukugqama umthelela oqondile wempilo yeplanethi empilweni yomuntu, kanye nesidingo sokuqaphela inkinga yesimo sezulu njengenkinga yezempilo futhi. Isithako esisebenza ngezindlela eziningi, esigcwele izakhamzimba ezibalulekile namaprotheni, amaqanda anamandla okudlala indima ebalulekile ukondla abantu bethu abakhulayo kanye nokuqeda ukungondleki ngendlela egcina imvelo.
Amandla okunomsoco
Phakathi kokudla okunomsoco kakhulu emhlabeni, iqanda elilodwa elikhulu lihlinzeka I-13 ebalulekile amavithamini namaminerali kanye ne-6g yamaprotheni ekhwalithi ephezulu1.
Amaqanda aqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile, awenza iphrotheni 'ephelele'. Ngaphezu kwalokho, isilinganiso kanye nephethini lapho lawa ma-amino acid atholakala khona iwenza abe ukufanelana okuphelele kwezidingo zomzimba.
Izakhamzimba eziningi ezitholakala emaqandeni ngokuvamile ukusetshenziswa kancane kodwa ziyadingeka njengengxenye yokudla okunempilo ukukusiza ukuthi wenze okusemandleni akho futhi ugweme izinkinga zempilo ezingathi sína.
Ukuzuzisa ubuchopho bakho
Amaqanda angenye yemithombo engcono kakhulu yokudla choline, isakhi esingaziwa esinendima ebalulekile okufanele siyidlale ekusekeleni ukuthuthukiswa kobuchopho nokusebenza.
Ngokuqondile, i-choline isiza ukukhiqiza ama-molecule ezimpawu ebuchosheni, okubalulekile kuwo ukukhula kwengqondo kanye nenkumbulo2,3.
Nakuba i-choline idingeka yiwo wonke umuntu kuzo zonke izigaba zokuphila, ibaluleke kakhulu ukusekela ukukhula kwengqondo ngesikhathi sokukhulelwa kanye nokuncelisa ibele4. Kungasiza futhi ukunciphisa ingqondo ukwehla kwasebekhulile5.
Khumbula! Iqanda elilodwa nje elikhulu liyafeza 25% wezidingo zakho zansuku zonke ze-choline1, ikulethela izinzuzo ezimangalisayo zobuchopho kokukodwa iphakheji elimnandi, eliguquguqukayo.
Ukondla umzimba wakho
Ilungele umzimba kanye nengqondo! Amaqanda a umthombo onamandla wezakhi ezibalulekile ezisekela izici eziningi ezahlukene zempilo yomzimba.
Amaprotheni abalulekile ukuze kube namandla nokulungisa yemisipha kanye nezicubu, futhi akugcini nje ukuthi amaqanda agcwele, kodwa amaprotheni aqukethe ikhwalithi ephezulu, okusho ukuthi igayeka kalula ngokwakheka okufanele kwawo wonke ama-amino acid ayisishiyagalolunye abalulekile. Yilokhu ngempela ihlukanisa amaqanda kweminye imithombo yamaprotheni!
Ukuhlangabezana nesidingo sakho sansuku zonke samaprotheni kubalulekile ukulwa nezifo, ukukhula kwezinwele eziqinile nezinzipho, kuthuthukisa impilo yamathambo, nokwakha imisipha - futhi ingasekela nayo ukuphathwa kwesisindo6-10.
Amaqanda nawo an ukudla okulungile emehlweni, ngezikhupha zabo eziqukethe ama-antioxidants anamandla, i-lutein ne-zeaxanthin11,12. Ucwaningo lubonisa ukuthi ukudla okuvamile kwalezi zakhi kungaba ngokuphawulekayo ukunciphisa ingozi ye-cataract kanye ne-macular degeneration13-16. Ocwaningweni olulodwa olulawulwayo, ukudla izikhupha zamaqanda eziyi-1.3 kuphela ngosuku amasonto angu-4.5 kwenyusa amazinga egazi e-lutein ngo-28-50% kanye ne-zeaxanthin ngo-114–142%.17.
Ngaphezu kwalokho, uvithamini A, vitamin E kanye selenium nazo zitholakala emaqandeni, zisekela impilo yamehlo njengoba ukhula. Eqinisweni, ukuntuleka kukavithamini A kuyimbangela ehamba phambili yobumpumputhe emhlabeni18.
Ekhuluma ngombiko wakhe we-UN Nutrition okhishwe ngoJuni 2021, uLora Iannotti, umqondisi we-E3 Nutrition Lab eWashington University eSt. Louis, uthe ingane izodinga ukudla okungenani. Ngokuphindwe izikhathi ezingu-12 kunenye indlela esekelwe esitshalweni, ezifana izaqathe, ukuze athole inani uvithamini A etholakala ngokuphakelwa okuncane kwamaqanda19. Kanye nombono, i-vitamin A emaqandeni isiza ukugcina isikhumba esinempilo kanye namasosha omzimba aqinile.
Izikhupha zamaqanda nazo zingenye yazo imithombo embalwa yemvelo kavithamini D. Ngezinye izikhathi ebizwa ngokuthi 'i-vitamin D yelanga', idlala indima ebalulekile ekugcineni imizimba yethu inempilo, ikakhulukazi yethu. amathambo namasosha omzimba5.
Kunezinye izakhi eziningi emaqanda eziletha inqwaba yezinzuzo, kuhlanganise iron, ehambisa umoya-mpilo emangqamuzaneni futhi isize ekuvimbeleni ukuntuleka kwegazi; futhi uvithamini B12 kanye ne-iodine, ezisekela ukusebenza kobuchopho okunempilo nokukhula nokukhula kwengane.
Ukuvikela iplanethi yakho
Ngokumangalisayo, amaqanda awalungile nje empilweni yomuntu, kodwa nempilo yeplanethi! Amaqanda a umthombo wamaprotheni omthelela ophansi futhi ngine- indawo ephansi kakhulu yezemvelo yemithombo yamaprotheni ezilwane ezivamile futhi eqhathaniswa nokunye ukudla okusekelwe ezitshalweni20.
Lokhu kungenxa yokusebenza kahle okusha kanye nenzuzo enkulu yokukhiqiza eyenziwe epulazini kanye nochungechunge lokuhlinzeka ngamaqanda eminyakeni yamuva. Ngokwesibonelo, eCanada indawo yemvelo yochungechunge lokuhlinzekwa kokukhiqizwa kwamaqanda yehle cishe ngo-50% phakathi kuka-1962 no-2012, kuyilapho ukukhiqizwa kwamaqanda kukhuphuke ngo-50%21.
Ngokufanayo, ngo-2010, i- indawo yemvelo ikhilogremu amaqanda akhiqizwa e-USA kwadingeka yehliswe ngo-65% uma kuqhathaniswa no-1960, nge ukukhishwa kwegesi ebamba ukushisa kwehle ngo-71%22.
Amaqanda nawo asebenzisa amanzi amancane uma kuqhathaniswa neminye imithombo edumile yamaprotheni, njengamantongomane, adinga amanzi aphindwe kane ngaphezu kwamaqanda, igremu ngalinye lamaprotheni23.
Ngaphezu kwalokho, amabhizinisi amaqanda ahlala efuna izindlela ezintsha zokwenza ukukhiqiza kugcineke ngokwemvelo.
E-Australia, abakhiqizi bamaqanda abayi-10 kwabangu-12 abakhulu bezwe sebevele basebenzise uhlobo oluthile lwe amandla elanga emapulazini abo. Futhi eCanada, i inqolobane yokuqala eyiziro emhlabeni iyasebenza. Imboni yamaqanda nayo isebenza ngenkuthalo ekufinyeleleni okwengeziwe ukudla okuqinile kwe-soya, ukusiza ukuvimbela ukugawulwa kwamahlathi eNingizimu Melika.
Ubuhle obuphelele
Amaqanda ayimpahla ephelele yemvelo – anamandla okunomsoco anomthelela ophansi kwezemvelo. Ingasaphathwa, ayathengeka, ahlukahlukene, futhi amnandi kakhulu!
Lokhu Usuku Lwezempilo Lomhlaba, njengoba sibheke ezinhlelweni zethu zokudla ukuze zisize ukuvikela ikusasa elinempilo lethu kanye neplanethi yethu, kufanele siqaphele indima ebalulekile amaqanda angadlala ekuxazululeni indlala kanye nesimo sezulu ngokufanayo.
Okubhekwayo
2 U-Zeisel SH no-da Costa KA (2009)
6 I-Westerterp-Plantenga MS (2008)
7 U-Bosse JD no-Dixon BM (2012)
8 U-Altorf-van der Kuil W, et al (2010)
9 UKerstetter JE, et al (2011)
19 I-International Livestock Research Institute (IRLI)
20 I-World Resource Institute (WRI)
21 Abalimi Bamaqanda baseCanada
23 I-Mekonnen MM & Hoekstra AY (2012)
Thuthukisa amandla eqanda!
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