Ezweni lanamuhla elisheshayo, kungaba yinselele ukugcina ukudla okulinganiselayo okunikeza zonke izakhamzimba ezibalulekile ezidingwa yimizimba yethu. Yingakho izithasiselo zokudla zingaba yinto ebalulekile ekuthuthukiseni uhambo lwethu lwezempilo. Njengoba kunezinketho eziningi emakethe, ukuthola ukuthi iyiphi inketho engcono kakhulu kuwe kungaba nzima. Ukuze sikusize ekwenzeni ukukhetha okufanele, nazi ezinye zezithasiselo zokudla eziphezulu okufanele uzicabangele ukuzifaka ohlelweni lwakho lwansuku zonke. Ngokugxila ezidingweni zakho siqu nokukhetha izithasiselo ezisezingeni eliphezulu, ungenza ngcono impilo yakho iyonke futhi usekele umzimba wakho usebenza kahle.
Kalula nje,izithasiselo zokudlayimikhiqizo eyenzelwe ukwengeza ekudleni. Zingafika ngezindlela ezahlukene, okuhlanganisa amaphilisi, ama-capsule, kanye nophudingi, futhi zingaqukatha amavithamini ahlukahlukene, amaminerali, amakhambi, ama-amino acid, noma ezinye izinto. Umqondo wezithako zokudla ukuhlinzeka ngezakhamzimba ongase ungazithola ngokudla wedwa.
Kunezizathu eziningi ezenza abantu bakhethe ukuthatha izithasiselo zokudla. Isibonelo, abanye abantu bangase babe nemikhawulo ethile yokudla eyenza kube nzima ngabo ukuthola izakhamzimba ezithile ekudleni. Abanye bangase babe nezimo ezithile zezokwelapha ezidinga amazinga aphezulu ezakhamzimba ezithile kunalezo abangazithola ekudleni kuphela. Ngaphezu kwalokho, abanye abantu bangase bafune ukugcwalisa izikhala ezingaba khona zokudla okunempilo ekudleni kwabo ukuze basekele impilo nenhlalakahle iyonke.
Ngakho-ke, izithasiselo zokudla zisebenza kanjani? Indlela izithasiselo zokudla ezisebenza ngayo ingahluka kuye ngomkhiqizo othize kanye nezithako zawo. Isibonelo, ezinye izithasiselo zingasebenza ngokuhlinzeka ngezakhamzimba ezibalulekile ezintulekayo ekudleni komzimba, njengevithamini D noma insimbi. Eminye imithi ingasebenza ngokusekela impilo kanye nenhlalakahle iyonke, njenge-omega-3 fatty acids noma ama-probiotics. Ezinye izithasiselo zingaba nemiphumela ethile, eqondiwe, njengokukhuthaza impilo yamalunga noma ukusekela ukusebenza kwenhliziyo nemithambo yegazi.
Kubalulekile ukuqaphela ukuthi nakuba izithako zokudla zingaba usizo kwabanye abantu, azithathi indawo yokudla okunempilo. Kungcono ukuthola izakhamzimba zakho ekudleni okuphelele noma nini lapho kungenzeka ngoba ziqukethe izakhamzimba ezahlukahlukene ezisebenzisana ukusekela impilo. Kodwa-ke, kulabo abangase babe nobunzima bokuthola izakhamzimba ezithile ekudleni kuphela, izithako zokudla zingaba inketho ewusizo.
I-FDA ichaza izithako zokudla njengemikhiqizo ephuzwayo equkethe "izithako zokudla"okuhloswe ngakho ukwengeza ekudleni. Lokhu kungafaka amavithamini, amaminerali, amakhambi noma ezinye izitshalo, ama-amino acid nezinye izinto. Ukulawulwa kwezithako zokudla kulawulwa yi-Dietary Supplement Health and Education Act (DSHEA), eyaphasiswa yiCongress ngo-1994. Lo mthethosivivinywa ubeka izithako zokudla esigabeni esikhethekile esihlukile ekudleni "kwendabuko" kanye nezidakamizwa.
Esinye sezici ezibalulekile zokuqonda imithethonqubo ye-FDA yokudla okungeziwe umehluko enqubweni yokugunyazwa uma kuqhathaniswa nemithi kadokotela. Ngokungafani nemithi yezokwelapha, okumele ihlolwe kanzima futhi iqinisekiswe ukuthi iphephile futhi isebenza kahle ngaphambi kokuba ithengiswe, izithako zokudla azidingi imvume ye-FDA ngaphambi kokuba ithengiswe kubathengi. Esikhundleni salokho, abakhiqizi banesibopho sokuqinisekisa ukuphepha nokusebenza kahle kwemikhiqizo yabo ngaphambi kokuba ithengiswe.
Kodwa-ke, i-FDA inemithethonqubo ekhona yokulawula nokuqinisekisa ukuphepha kwezithako zokudla. Omunye wemithethonqubo ebalulekile udinga abakhiqizi ukuba balandele i-Good Manufacturing Practices (GMP) ukuqinisekisa ukuthi imikhiqizo yabo ingubani, ihlanzekile, inamandla kanye nokwakheka kwayo. Le mithethonqubo yenzelwe ukuqinisekisa ukuthi izithako zokudla zikhiqizwa ngendlela efanayo futhi zihlangabezana nezindinganiso zekhwalithi. Lokhu kufaka phakathi izinyathelo zokuvimbela ukungcola okufana namabhaktheriya, izibulala-zinambuzane kanye nezinsimbi ezisindayo ukuthi kungatholakali emikhiqizweni eqediwe.
Ngaphezu kwe-GMP, i-FDA inegunya lokuthatha isinyathelo ngokumelene nanoma yisiphi isithasiselo sokudla esitholakale singaphephile noma sibhalwe ngendlela engafanele. Lokhu kungafaka phakathi ukukhipha izexwayiso emphakathini, futhi ezimweni ezimbi kakhulu, ukususa umkhiqizo emakethe. I-FDA inegunya lokuhlola izindawo zokukhiqiza nokubuyekeza amalebula omkhiqizo ukuqinisekisa ukuhambisana nemithethonqubo.
Abathengi nabo badlala indima ebalulekile ekuqondeni imithetho yezithasiselo zokudla ze-FDA. Kubalulekile ukuthi abantu baqonde izithako abazithathayo futhi baqaphele izingozi ezingaba khona. Lokhu kuhlanganisa ukucwaninga umenzi, ukuqonda izithako ezikulesi siphuzo, kanye nokubonisana nochwepheshe wezempilo uma benemibuzo noma ukukhathazeka.
Ngakolunye uhlangothi, izithasiselo kucatshangwa ukuthi ziyasiza ekugcwaliseni izikhala zokudla okunempilo ekudleni kwethu futhi zisekele impilo iyonke. Ezweni lanamuhla elisheshayo, abaningi bethu bayazabalaza ukuthola zonke izakhamzimba esizidingayo ekudleni kuphela, ngenxa yezici ezifana nokuncipha kwenhlabathi, ukukhetha ukudla okungalungile kanye nendlela yokuphila ematasa. Izithasiselo zinganikeza indlela elula yokuqinisekisa ukuthi siyahlangabezana nezidingo zethu zokudla kwansuku zonke futhi zisize ukuvala igebe phakathi kwalokho okufanele sikudle nalokho esikudlayo ngempela.
Isibonelo, izithasiselo ze-Omega-3 fatty acid zivame ukuthathwa ukuze kusekelwe impilo yenhliziyo, kuyilapho izithasiselo ze-vitamin D zisiza ekugcineni amathambo enempilo kanye nokusebenza komzimba okuvikela umzimba. Ngaphezu kwalokho, amaqembu athile abantu, njengabesifazane abakhulelwe, abantu abanezimo ezithile zezokwelapha, noma labo abadla ukudla okulinganiselwe, bangazuza ngokuthatha izithasiselo ukuze bavimbele ukuntuleka nokusekela impilo enhle.
Kodwa-ke, kukhona ukukhathazeka ngokuthi abantu bangase bathembele ezithasiseleni njengekhambi elisheshayo lemikhuba yokudla engafanele, kunokugxila ekondleni umzimba ngokudla okuphelele okugcwele izakhamzimba. Lokhu kungaholela ekugcizeleleni ngokweqile izithasiseleni kanye nokunganakwa kokubaluleka kokudla okulinganiselayo kanye nemikhuba yokuphila enempilo.
Ngakho-ke, lokhu kusishiya kuphi engxoxweni mayelana nezithako zokudla? Kubalulekile ukuqonda ukuthi izithako zokudla zingaba usizo kwabanye abantu, kodwa akufanele zithathe indawo yokudla okunempilo nokuhlukahlukene. Indlela engcono kakhulu yokusekela impilo nenhlalakahle yomzimba wakho ukubeka phambili ukudla okuphelele njengezithelo, imifino, amaprotheni angenamafutha, kanye nokusanhlamvu okuphelele bese wenza izinqumo zokudla ngokucophelela.
●Izithasiselo zokudla ezilwa nokuguga
Izithako zokudla ezilwa nokuguga yimikhiqizo equkethe amavithamini ahlukahlukene, amaminerali, kanye nezinye izinto ezicatshangelwa ukuthi zinciphisa inqubo yokuguga futhi zikhuthaze impilo yonke kanye nenhlalakahle. Ngokuvamile zibhekwa njengendlela elula yokusekela ukuguga okunempilo nokusiza ukunciphisa izimpawu zokuguga ngaphakathi. Lezi zinto ezinamandla zisiza ukulwa nama-free radicals, ama-molecule angalimaza amaseli futhi afake isandla enkambisweni yokuguga.
I-Urolithin iyi-metabolite etholakala ku-ellagic acid futhi itholakala ezithelweni ezithile nakuma-nuts. Yakheka emathunjini ngemva kokudla ukudla okucebile kuma-ellagitannins, njenge-pomegranate, ama-strawberry, nama-raspberry. Ucwaningo luthole ukuthi uma isikhiqiziwe, i-urolithin ivuselela inqubo yeselula yemvelo ebizwa ngokuthi i-mitophagy, ebaluleke kakhulu ekugcineni ukusebenza kwamaseli amancane.
I-Mitophagy inqubo lapho i-mitochondria eyonakele noma engasebenzi kahle (umthombo wamandla weseli) iphinda isetshenziswe futhi isuswe emzimbeni. Njengoba siguga, le nqubo ayisebenzi kahle, okuholela ekulimaleni kwe-mitochondria kanye nokusebenza kweseli okuncishisiwe. Ama-Urolithin asiza ekuthuthukiseni i-mitophagy, akhuthaza ukususwa kwale mitochondria engasebenzi kahle futhi asekele impilo yonke yamaseli.
Ucwaningo lubonisa ukuthi ukwengezwa kwe-urolithin kunganikeza izinzuzo ezahlukahlukene, okuhlanganisa ukusebenza kwemisipha okuthuthukisiwe, ukukhiqizwa kwamandla okwandisiwe, kanye nokukhula kwesikhathi sempilo iyonke. Ocwaningweni olushicilelwe kumagazini i-Nature Medicine, abacwaningi bathole ukuthi ukwengezwa kwamagundane asebekhulile nge-urolithin A kuthuthukisa amandla awo okuzivocavoca kanye nokusebenza kwemisipha, kulingisa imiphumela yokuzivocavoca njalo. Lokhu okutholakele kusikisela ukuthi ama-urolithin angasiza ekunciphiseni eminye yemiphumela yokwehla kwemisipha okuhlobene nokuguga, okungenzeka kusekele indlela yokuphila esebenzayo neyokuzimela njengoba siguga.
●Izithako zokudla ze-Nootropic
Ama-Nootropics, aziwa nangokuthi izidakamizwa ezihlakaniphile noma izithuthukisi zokuqonda, ayizinto zemvelo noma zokwenziwa ezisetshenziselwa ukuthuthukisa ukusebenza kokuqonda kubantu abaphilile, ikakhulukazi ukusebenza okuphezulu, inkumbulo, ubuhlakani, noma isisusa. Lezi zithako zisebenza ngokwandisa ukukhiqizwa kwama-neurotransmitter, ukuthuthukisa ukugeleza komoya-mpilo ebuchosheni, nokusekela ukukhula nokusebenza kwamaseli obuchopho.
Kunezinhlobo ezahlukene zezithako ze-nootropic emakethe, ngayinye inenhlanganisela yayo eyingqayizivele yezithako kanye nezinzuzo eziqondiwe. Lezi zithako kucatshangwa ukuthi zithuthukisa ukugxilisa ingqondo, ukugxilisa ingqondo, inkumbulo, kanye nokucaca kwengqondo jikelele. Zingasiza ekuthuthukiseni umsebenzi wakho wokuqonda, zikuvumele ukuthi uhlale ugxile futhi ugxile isikhathi eside. Ezo ezimele zifaka phakathi i-fasoracetam, i-pramiracetam, i-aniracetam (aniracetam), i-nefiracetam, njll.
●Thuthukisa izithasiselo zokudla ezinempilo yenhliziyo nemithambo yegazi
Izithako zokudla, uma zihlanganiswa nendlela yokuphila enempilo, zingaba nomthelela omuhle ekuthuthukiseni impilo yenhliziyo nemithambo yegazi. Izithako zokudla eziningana ziboniswe zinomthelela omuhle uma kukhulunywa ngokuthuthukisa impilo yenhliziyo nemithambo yegazi. Isibonelo, i-spermidine trihydrochloride, i-Deazaflavin, kanye ne-palmitamide ethanol (PEA) kusiza ukwehlisa umfutho wegazi, ukwehlisa ama-triglycerides, kanye nokunciphisa ingozi yokunqwabelana kwama-plaque emithanjeni yegazi.
Esinye isithasiselo sokudla esithembisa ukuthuthukisa impilo yenhliziyo nemithambo yegazi yi-coenzyme Q10 (CoQ10). I-Coenzyme Q10 iyinhlanganisela esiza amangqamuzana ukukhiqiza amandla futhi isebenza njenge-antioxidant ukuvikela umzimba kuma-free radicals. Ucwaningo lubonisa ukuthi ukwengeza i-CoQ10 kungasiza ekuthuthukiseni impilo yenhliziyo ngokunciphisa ukucindezeleka kwe-oxidative kanye nokuvuvukala.
Ngaphezu kwama-omega-3 fatty acids kanye ne-coenzyme Q10, ezinye izithako zokudla ezifana negalikhi, i-magnesium, kanye ne-green tea extract ziye zacwaningwa ngemiphumela yazo engaba khona empilweni yenhliziyo nemithambo yegazi. Izithasiselo zikagalikhi zingasiza ekwehliseni umfutho wegazi kanye namazinga e-cholesterol, kuyilapho izithako ze-magnesium zinganciphisa ingozi yokushaywa yisifo sohlangothi kanye nesifo senhliziyo. I-green tea extract iqukethe ama-antioxidants abizwa ngokuthi ama-catechins, angasiza ekuthuthukiseni ukugeleza kwegazi kanye namazinga e-cholesterol aphansi.
Nakuba izithasiselo zokudla zithembisa ukuthuthukisa impilo yenhliziyo nemithambo yegazi, kubalulekile ukuqaphela ukuthi azithathi indawo yokudla okunempilo nendlela yokuphila enempilo. Ngaphambi kokuphendukela ezithasiselo zokudla, kufanele ubeke phambili ukudla okulinganiselayo, ukuzivocavoca njalo, kanye neminye imikhuba enempilo yenhliziyo.
●Amavithamini Namaminerali
Amavithamini namaminerali kuyizakhamzimba ezibalulekile ezidingwa yimizimba yethu ukuze isebenze kahle. Kodwa-ke, imizimba yethu ayikwazi ukuzikhiqiza yodwa, ngakho-ke kumelwe sizithole ngokudla noma ngezithasiselo. Amavithamini namaminerali avamile afaka i-vitamin C, i-vitamin D, i-calcium kanye ne-iron. Lezi zithasiselo zingasiza ekusekeleni impilo iyonke, ziqinise amasosha omzimba, futhi zivimbele ukuntuleka.
Okokuqala, kubalulekile ukubonisana nochwepheshe wezempilo ngaphambi kokuqala noma yiluphi uhlobo olusha lwezithasiselo zokudla. Lokhu kubaluleke kakhulu uma okwamanje uthatha noma yimiphi imithi noma unezinkinga zezempilo ezikhona. Umhlinzeki wakho wezempilo angakusiza ukuthi unqume ukuthi yiziphi izithako ezingaba yinzuzo kuwe nokuthi yiziphi izithako okufanele uzigweme.
Uma ukhetha isithasiselo sokudla, kubalulekile ukucwaninga ngohlobo lomkhiqizo kanye nomkhiqizo othize onentshisekelo kuwo. Funa izinhlobo ezidumile futhi ezinomlando oqinisekisiwe wokukhiqiza izithasiselo ezisezingeni eliphezulu. Ukufunda ukubuyekezwa kwamakhasimende nokufuna izincomo ezivela emithonjeni ethembekile nakho kungasiza ekunqumeni ukusebenza kahle kanye nekhwalithi yesithasiselo.
Cabanga ngemigomo yakho ethile yezempilo lapho ukhetha izithasiselo zokudla. Kungakhathaliseki ukuthi ufuna ukuthuthukisa impilo yakho iyonke, ukukhulisa amasosha omzimba wakho, ukusekela ukusebenza kokuzivocavoca, noma ukubhekana nenkinga ethile yezempilo, kunezithasiselo ezingakusiza ukufeza imigomo yakho. Bheka izithasiselo eziqukethe izithako ezifakazelwe ukuthi zisekela imiphumela yezempilo oyifunayo.
Kubalulekile futhi ukuqaphela noma yimiphi imiphumela emibi engaba khona noma ukusebenzisana neminye imithi. Ezinye izithasiselo zingase zihlangane nemithi kadokotela noma zithinte kabi izimo ezithile zezokwelapha. Funda njalo amalebula bese uthintana nochwepheshe wezempilo ukuqinisekisa ukuthi isithasiselo osikhethayo siphephile ukusithatha.
Ikhwalithi ibalulekile lapho ukhetha isithasiselo sokudla esifanele. Funa izithasiselo ezenziwe ngezithako ezisezingeni eliphezulu. Gwema izithasiselo eziqukethe izithasiselo, izithasiselo, noma imibala nama-flavour okwenziwa. Ukukhetha izithasiselo ezihlolwe futhi zaqinisekiswa ngumuntu wesithathu kunikeza isiqinisekiso esengeziwe sekhwalithi nobumsulwa bazo.
Okokugcina, cabanga ngefomu lesengezo elifanelana kahle nendlela yakho yokuphila kanye nezintandokazi zakho. Izithako zokudla ziza ngezindlela eziningi, kufaka phakathi ama-capsule, amaphilisi, izimpushana, kanye nezithako eziwuketshezi. Abanye abantu bangase bathande ukulula kwama-capsule, kanti abanye bangase bathole ukuthi kulula ukufaka i-powder noma i-liquid extract emisebenzini yabo yansuku zonke.
I-Suzhou Myland Pharm & Nutrition Inc. ibilokhu ibandakanyeka ebhizinisini lezithako zokudla okunempilo kusukela ngo-1992. Yinkampani yokuqala eShayina ukuthuthukisa nokuthengisa okukhishwe kwembewu yamagilebhisi.
Njengoba ineminyaka engama-30 yesipiliyoni futhi iqhutshwa ubuchwepheshe obuphezulu kanye nesu le-R&D elithuthukisiwe kakhulu, inkampani ithuthukise imikhiqizo ehlukahlukene yokuncintisana futhi yaba yinkampani yezinsizakalo ezintsha zesayensi yokuphila, ukuhlanganiswa ngokwezifiso kanye nokukhiqiza.
Ngaphezu kwalokho, le nkampani iphinde ibe ngumkhiqizi obhalisiwe yi-FDA, eqinisekisa impilo yabantu ngekhwalithi ezinzile kanye nokukhula okusimeme. Izinsiza ze-R&D zenkampani kanye nezindawo zokukhiqiza kanye nezinsimbi zokuhlaziya zisesimanje futhi zisebenza ngezindlela eziningi, futhi ziyakwazi ukukhiqiza amakhemikhali esikalini esingu-milligram kuya ku-ton ngokuhambisana nezindinganiso ze-ISO 9001 kanye nemikhuba yokukhiqiza ye-GMP.
U: Ziyini izithasiselo zokudla?
A: Izithako zokudla yimikhiqizo ehloselwe ukwengeza ekudleni futhi inikeze izakhamzimba ezingase zingekho noma zingadliwa ngobuningi obanele. Ziza ngezindlela eziningi, okuhlanganisa amaphilisi, ama-capsule, impuphu, kanye noketshezi.
U: Kungani kungadingeka ngithathe izithasiselo zokudla?
A: Kunezizathu eziningi ezenza umuntu akhethe ukuthatha izithasiselo zokudla. Lezi zizathu zingafaka phakathi ukubhekana nokuntuleka kwezakhamzimba, ukusekela izimo ezithile zempilo, noma ukuthuthukisa impilo yonke kanye namandla.
U: Ingabe izithasiselo zokudla ziphephile ukuzisebenzisa?
A: Uma kuthathwa njengoba kuqondisiwe futhi ngemithamo efanele, izithasiselo zokudla ngokuvamile ziphephile kubantu abaningi. Kodwa-ke, kubalulekile ukubonisana nochwepheshe wezempilo ngaphambi kokuqala noma yiluphi uhlobo olusha lwezithasiselo, ikakhulukazi uma unezimo zezokwelapha ezikhona noma uthatha eminye imithi.
U: Ngizikhetha kanjani izithasiselo zokudla ezifanele izidingo zami?
A: Indlela engcono kakhulu yokukhetha izithasiselo zokudla ezifanele izidingo zakho ukucabangela imigomo yakho yezempilo ethize bese uxhumana nochwepheshe wezempilo. Bangakusiza ukuhlola ukudla kwakho kwamanje nendlela ophila ngayo futhi bancome izithasiselo ezingaba yinzuzo kuwe.
U: Ingabe izithasiselo zokudla zingathatha indawo yokudla okunempilo?
A: Nakuba izithako zokudla zingasiza ekugcwaliseni izikhala zokudla okunempilo, azihloselwe ukuthatha indawo yokudla okunempilo nokunomsoco. Kubalulekile ukugxila ekudleni ukudla okuhlukahlukene okugcwele izakhamzimba nokusebenzisa izithako njengengxenye yendlela yokuphila enempilo.
Isixwayiso: Lesi sihloko senzelwe ulwazi olujwayelekile kuphela futhi akufanele sithathwe njenganoma yisiphi iseluleko sezokwelapha. Olunye ulwazi lweposi lebhulogi luvela kwi-inthanethi futhi alulona ochwepheshe. Le webhusayithi inesibopho sokuhlunga, ukufometha nokuhlela izihloko kuphela. Inhloso yokudlulisa ulwazi olwengeziwe akusho ukuthi uyavumelana nemibono yayo noma uqinisekisa ubuqiniso bokuqukethwe kwayo. Njalo xhumana nochwepheshe wezempilo ngaphambi kokusebenzisa noma yiziphi izithasiselo noma ukwenza izinguquko ohlelweni lwakho lokunakekelwa kwempilo.
Isikhathi sokuthunyelwe: Feb-28-2024
