Gulu lophatikiza zakudya zapamwamba kwambiri la wolemba Tracey McQuitter ndi amayi ake, a Mary, amadziwa kuyimitsa kupita kwa nthawi. Kwa zaka makumi atatu amatsatira zakudya zochokera ku zomera, kusunga ndi kukulitsa unyamata wawo wakuthupi ndi wamaganizo. Malinga ndi kunena kwa madokotala, Mary wazaka 81 ali ndi thanzi labwino, ngati kuti anali wamng’ono kwa zaka makumi atatu. Amayi ndi mwana wamkazi amagawana zinsinsi za unyamata wawo ndi thanzi lawo m'buku lawo la Ageless Vegan.
1. Chakudya chathunthu, chochokera ku zomera ndicho chinsinsi cha chipambano.
Ambiri amakhulupirira kuti ukalamba umabweretsa kuchepa kwa thanzi lamalingaliro ndi thupi, kuphatikizapo kufooka kwa mafupa, kusawona bwino, ndi matenda monga Alzheimer's. “Chifukwa chakuti zimachitikira anthu ambiri, aliyense amazoloŵera kuganiza kuti n’zachibadwa. Koma izi siziri choncho, "Tracy akutsimikiza. Amakhulupirira kuti kudya zakudya zonse, zochokera ku zomera (komanso kudula zakudya zopangidwa monga shuga ndi ufa woyera) zimathandiza kuthana ndi ukalamba.
M'malo mwa shuga wokonzedwa m'zakudya zanu ndi zipatso zokoma ndi mpunga woyera ndi mpunga wabulauni (kapena mbewu zina zathanzi ndi chinangwa). “Shuga wachilengedwe wa zipatso ndi ndiwo zamasamba ndiwopatsa thanzi kwambiri. Sakweza kuchuluka kwa shuga m'magazi chifukwa cha michere yachilengedwe yazakudya zotere," akutero Tracey.
2. Yambani kudya moyenerera – sikumachedwa kapena kuchedwa.
Mukangoyamba moyo wokhazikika pamasamba, thanzi lanu limayamba kuyenda bwino. Popeza zotsatira zake zimawonjezera, mukakhala ndi moyo wathanzi, mudzawona zotsatira zambiri.
Kuti musinthe kadyedwe kanu, Tracy akulangizani kuti musayambe kuchotsa zakudya m'zakudya zanu, koma kuwonjezera zatsopano ndi zathanzi. Choncho yambani kuwonjezera zipatso, ndiwo zamasamba, tirigu, nyemba, ndi mtedza pazakudya zanu. Phatikizani zakudya zatsopano zathanzi m'zakudya zanu m'malo modzimana zomwe mumakonda.
3. Kudekha ndi kuchitapo kanthu.
Kuwonjezera pa kudya mokwanira, zakudya zochokera ku zomera, kupeŵa kupsinjika maganizo ndi kuchita maseŵera olimbitsa thupi nthaŵi zonse n’kofunika kwambiri kuti tipewe matenda amene amapezeka akakalamba.
Tracy akulimbikitsa kupeza njira yopumula yomwe ili yabwino kwa inu, monga kusinkhasinkha. Kuchita zinthu moganizira komanso kusalola malingaliro anu kuyendayenda m'tsogolo kapena m'mbuyo kungabwere m'njira zambiri, akutero, ngakhale mukutsuka mbale.
Kuchita masewera olimbitsa thupi ndi kupumula, pamodzi ndi zakudya zabwino, ndizo zinthu zitatu zomwe zimachepetsa ukalamba. Tracy amalimbikitsa kuchita masewera olimbitsa thupi kwa mphindi XNUMX mpaka XNUMX katatu kapena kasanu pa sabata.
4. Idyani utawaleza!
Mitundu yowala yazakudya zam'mera ikuwonetsa kuti zili ndi michere yambiri. Tracey anati: “Zofiira, zabuluu, zofiirira, zoyera, zabulauni, ndi zobiriwira zimaimira zinthu zosiyanasiyana zolimbikitsa thanzi. Choncho idyani zipatso ndi ndiwo zamasamba zamitundu yonse, ndipo thupi lanu lidzalandira mitundu yonse ya zinthu zathanzi.
Monga momwe Tracey akulangizira, muyenera kukhala ndi mitundu itatu yowala pa mbale yanu pa chakudya chilichonse. Chakudya cham'mawa, mwachitsanzo, sangalalani ndi smoothie yabwino yozizira ndi kale, sitiroberi ndi mabulosi abuluu.
5. Kusunga bajeti.
Muukalamba, bajeti ya anthu ambiri imakhala yochepa. Ndipo imodzi mwamabonasi azakudya zozikidwa pazakudya zonse zamasamba ndikusunga! Poyang'ana zakudya zosaphika, mudzatha kugwiritsa ntchito ndalama zochepa kwambiri. Kugula zipatso zaiwisi ndi ndiwo zamasamba, mtedza, nyemba, ndi mbewu zonse kudzakhala kotchipa kwambiri kusiyana ndi kugula zakudya zokonzedwa kale.
6. Sungani furiji yanu yodzaza ndi zakudya zapamwamba.
Turmeric imalepheretsa ndikuchepetsa zizindikiro za matenda a Alzheimer's. Tracy akukulimbikitsani kuwonjezera gawo limodzi la supuni ya tiyi ya zonunkhira zokomazi pazakudya zanu, pamodzi ndi tsabola, kangapo pa sabata.
Selari ali ndi mphamvu zoteteza ndipo amathandizira thupi kulimbana ndi kutupa komwe kumabweretsa kugwa. Yesani kudya ndi hummus kapena lentil pate.
Pofuna kuthana ndi kutaya mafupa kwa amayi, Tracy amalimbikitsa kudya masamba ambiri obiriwira obiriwira omwe ali ndi vitamini K wambiri. Idyani masambawo okazinga kwambiri kapena osaphika, nthunzi kapena kuwonjezera ku smoothies m'mawa!