Ukudla okunempilo
Ukudla okunempilo ukudla okuthuthukisa impilo yomuntu womke. Ukudla okunempilo kunikeza umzimba ukudla okubalulekile: uketshezi, ama-macronutrients afana namaprotheni, ama-micronutrients afana namavithamini, kanye ne-fiber eyanele amandla okudla.[1]
Ukudla okunempilo kungahlanganisa izithelo, imifino, kanye nokudla okusanhlamvu okuphelele, futhi kungahlanganisa okuncane noma okungekho ukudla okwenziwa nge-ultra-process noma iziphuzo ezinoshukela. Izidingo zokudla okunempilo zingahlanganyelwa ngokudla okuhlukahlukene okusekelwe ezitshalweni nasezilwaneni, yize imithombo eyengeziwe ivithamini B12 idingekile kulabo abalandela ukudla okuyi-vegan.[2] Iziqondiso ezahlukahlukene zokudla zinyatheliswa yizikhungo zezokwelapha nezikahulumeni ukufundisa abantu ukuthi kufanele badle kanjani ukuze babe nemphilo. Amalebula amaqiniso okudla nawo ayimfuneko kwamanye amazwe ukuvumela abathengi ukuba bakhethe phakathi kokudla okusekelwe ezakhi ezihlobene nempilo.
Okungcono ongakweza
[hlela | Hlela umthombo]Inhlangano Yezempilo Yomhlaba
[hlela | Hlela umthombo]I-World Health Organization (WHO) yenza izincomo ezinhlanu ezilandelayo maqondana nabantu ngabanye:[3]
- Iba nendlela elula ogenza ngayo ukuthi udle ukudla okunempile uhlele nenhlela zesikhathi ozodla ngaso.
- Ungasebenzisi ukudla okungenayo impilo okulinganisewa ku30%.
- Okungcono idla izthelo ezilinganiselwa ku 400 grams (amazabane, ubhatata nezinye izinto ezinamfukayo uma uzidla azibalwa).
- Ukunciphisa ukudla ushukela olula ngaphansi kuka-10% wokudla kwama-kilojoule (ngaphansi kuka-5% wama-kilojoules noma amagremu angu-25 kungaba ngcono kakhulu).
- Kunciphisa usawoti/i-sodium kuyo yonke imithombo futhi kuqinisekiswe ukuthi usawoti une-iodine. Amagremu angaphansi kuka-5 kasawoti ngosuku anganciphisa ingozi Isifo senhliziyo.
- ↑ Lean (2015). Principles of Human Nutrition. p. 61–65.
- ↑ Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. p. 1970–1980. https://www.eatrightpro.org/~/media/eatrightpro%20files/practice/position%20and%20practice%20papers/position%20papers/vegetarian-diet.ashx.
- ↑ Robert T. 2020. How to eat healthy food. Cambridge University: Cambridge, pp35-40.