Chakudya chomwe timadya tsiku lililonse chingakhale chowopsa, makamaka ngati mwasankha kusintha zakudya zatsopano popanda kudziwa poyamba.
Kodi chakudya chingakhale chowopsa bwanji, mukufunsa. Chabwino, mukamaganizira za momwe kusowa kwa michere kungayambitse zotsatira zambiri, kuyambira kulemera mpaka kuchepa kwa ubongo ndi zina, yankho ndilo "loopsa kwambiri." Ngati muli ngati anthu aku America ambiri, "njira" yanu yatsopano ikhoza kukhala yopanda nyama.
Ubwino wathanzi lazakudya zopatsa thanzi komanso zopatsa thanzi (zamasamba) ndizosatsutsika. Kafukufuku wochuluka wasonyeza kuti chakudya chokonzekera bwino, chopatsa thanzi, chochokera ku zomera chimagwirizana ndi kuchepa kwa kunenepa kwambiri, matenda a mtima, shuga, ndi sitiroko, komanso moyo wautali.
Mawu ofunika kwambiri apa ndi "chakudya chokonzekera bwino, chopatsa thanzi, chochokera ku zomera." Anthu amangogwirizanitsa zakudya zamasamba kapena zamasamba ndi thanzi, koma kwenikweni, kuchotsa nyama m'zakudya sikutsimikizira thanzi labwino. Ndipotu kukhala wosadya zamasamba n’kosavuta ngati munthu wodwala nyama. Phindu lenileni limabwera pamene nyama ndi/kapena mkaka wasinthidwa ndi zipatso zambiri, ndiwo zamasamba, nyemba, soya, ndi zakudya zopatsa thanzi.
Mutha kupeza zambiri zazakudya kuchokera ku malo osadalirika.
Ngati mwaganiza zokhala wosadya zamasamba mutawerenga nkhani ya m'magazini yonena za anthu amene mumawakonda omwe amatchula zamasamba, muyenera kuwerenga zambiri. Ngakhale amawoneka ochepa komanso athanzi, izi sizikutanthauza kuti amalandira zinthu zonse zofunika kuti thupi lizigwira ntchito bwino. Kuperewera kwa vitamini kumakhala kofala pazakudya zosakonzekera bwino zamasamba, makamaka kusowa kwa vitamini B12. Kafukufuku waposachedwa wasonyeza kuti kusowa kwa B12 ndikofala pakati pa anthu omwe amadya masamba. Kuperewera kwa vitamini kwa nthawi yayitali kungayambitse kuwonongeka kwa mitsempha yamuyaya. Kupewa kupereŵera koteroko n’kosavuta: pezani gwero lodalirika lachidziŵitso kapena funsani dokotala kapena katswiri wa kadyedwe.
Kodi mumakonda kudya zokhwasula-khwasula?
Nthawi zambiri ndimakumana ndi “mankhwala osokoneza bongo” osadya nyama—omwe amasiya nyama n’kudzaza malo ndi tchipisi, ma pretzels, ndi mabisiketi chifukwa sadziwa zina zoti adye. Vuto ndiloti zokhwasula-khwasula zilibe thanzi. Ndi mafuta opanda pake omwe amasungidwa m'mafuta (chifukwa simungathe kudya) ndikuwonjezera chiopsezo cha matenda a mtima. Ngati ndinu snacker, yesani kudumpha tchipisi ta gravy ndikusankha zakudya zopatsa thanzi monga kaloti, batala wa peanut, popcorn, zophika tirigu, kapena amondi okhala ndi zoumba.
Zakudya zanu ndizofanana
Tangoganizani: mumadzuka m'mawa uliwonse ndikuvala zovala zomwezo. Ngakhale zovala zanu zimawoneka bwino paphwando, sizoyenera kuyankhulana ndi ntchito. Mfundo yofunika kwambiri: suti imodzi siyingakwanire zosowa zaumwini ndi zaukadaulo. Mwinamwake mumapeza zomwe ndikupeza: muzochitika izi, suti yanu ndi zakudya zanu. Ngati mumadya zomwezo nthawi zonse, mudzakhala opanda mavitamini ambiri, mchere, ndi mafuta athanzi, zomwe zingawononge kuperewera kwa michere kapena kubwerera ku nyama.
Zakudya zosiyanasiyana ndizofunikira pankhani ya thanzi. Yang'anani pakupeza mapuloteni okwanira (mtedza, mbewu, nyemba, tofu), calcium (masamba akuda ndi obiriwira, kale, broccoli), chitsulo (nyemba zouma ndi mphodza, soya), vitamini B12 (tirigu wokometsedwa, mkaka wa soya, nsomba zamafuta) , vitamini D (kuwala kwa dzuŵa masana ndi zowonjezera), ndipo nthaŵi zambiri amadya zipatso ndi ndiwo zamasamba zambiri.
Mukukhala mu kuwira mapuloteni
Pankhani ya mapuloteni, pali tsankho ziwiri. Chimodzi ndi chakuti mungathe kupeza mapuloteni "enieni" kuchokera ku steak ndi nkhuku, ndipo chachiwiri ndi chakuti mukufunikira mapuloteni ambiri kuti mukhale ndi thanzi labwino. Ngati mukukhala m’chivundikiro cha puloteni, ine ndatsala pang’ono kuphulika. Ngakhale kuti zakudya zanu zilibenso mapuloteni omwe amawomba ndikuwotchera, mapuloteni ochokera kuzinthu zomwe sizimamveketsa bwino zili bwino.
Magwero abwino a mapuloteni opangidwa ndi zomera ndi monga mphodza, soya, batala wa mtedza, quinoa, nyemba zakuda ndi zofiira, nkhuku, ndi nandolo. Komanso, mumafunika zochepa kwambiri kuposa momwe mukuganizira. Anthu ambiri amafunikira pafupifupi 0,8 g pa 1 kg ya kulemera kwake.
Mutha kuwerengera izi m'njira zingapo zosavuta:
- Gawani kulemera kwa mapaundi ndi 2,2 kuti mutenge kulemera kwa kilogalamu
- Chulukitsani chiwerengerocho ndi 0,8-1
- Mwachitsanzo, ngati mukulemera mapaundi 125, mumafunika pafupifupi magalamu 45-57 a mapuloteni patsiku.
Mukuganiza kuti simungadwale matenda obwera chifukwa cha zakudya
Ngakhale kuti ambiri akusintha zakudya zamasamba chifukwa cha thanzi, ena akuyamba njira imeneyi atatha usiku wambiri pafupi ndi chimbudzi. Tsoka ilo, zakudya zochokera ku zomera sizidzakutetezani kwathunthu ku mabakiteriya owopsa muzakudya zanu. Ndipotu, lipoti la CDC limasonyeza kuti zomera zimayambitsa matenda obwera chifukwa cha zakudya monga nyama. Ngakhale kuti miliri ya matenda obwera chifukwa cha zakudya imachitika pafupifupi mlungu uliwonse, ndi ofala kwambiri okha amene amafalitsidwa m’nkhani.
Mwachitsanzo, kuphulika kwa listeriosis chifukwa cha cantaloupe, komwe kunapha anthu 33 ndi kudwalitsa anthu pafupifupi 150 mu 2011. Mfundo yaikulu ndi yakuti chitetezo cha chakudya chiyenera kukhala choyamba kwa aliyense (makamaka ana ndi anthu omwe ali ndi mphamvu zowononga chitetezo cha mthupi) amene akufuna kuika maganizo awo pa. kudya “koyera”.
Zomera ndi zodabwitsa, koma nthawi zonse sizimapeza chisamaliro choyenera. Popewa zolakwika izi ndikuyika mbewu pamwamba pazakudya zanu, mutha kuwonjezera zaka ku moyo wanu ndipo, koposa zonse, kuwonjezera moyo kuzaka zanu!