Mu zaka zopezeka, timamvetsetsa kale ma calorie azakudya, kuchuluka kwa mapuloteni, mafuta ndi chakudya, ndikumvetsetsa zofunikira pakudya moyenera. Komabe, ngakhale tikudya zakudya zabwino, sikuti nthawi zonse timamvetsera thupi lathu. Kupatula apo, ngakhale chofunikira kwambiri mwina sichingakhale choyenera kwa inu. Ndi zizindikiro ziti zomwe zingakusonyezeni kuti zakudya zanu zimafunikira kusintha mosamala?
Kumva kutopa
Mukadya chakudya cham'mawa chambiri, mumakhala otopa, ndipo nthawi ya nkhomaliro mumatha kusuntha miyendo. Musanadye chakudya, ngakhale mumadya nkhomaliro mokoma mtima, mumakhala ndi zokhwasula-khwasula zingapo. Kumva kutopa kumeneku kumayambitsidwa ndi zakudya zomwe zimatenga nthawi yayitali kuphika, zakudya zokhala ndi index ya glycemic. Mulingo wa shuga wamagazi umakwera ndikugwa mwamphamvu, chifukwa chake kumverera kwa mphamvu kumachoka mthupi.
Tsitsi loipa
Tsitsi ndi chisonyezero chabwino ngati zakudya zanu zili zoyenera. Ndiwo oyamba kuthana ndi kuchepa kwa mavitamini ndi michere. Tsitsi lochepa kwambiri, lophwanyaphwanya ndi chizindikiro choti mulibe mapuloteni okwanira kapena ayironi pazakudya. Ngati tsitsi limagwera, ndiye kuti muyenera kufunsa dokotala ndikusintha nkhomaliro ndi chakudya chamadzulo ndi zakudya zokhala ndi mavitamini B12, folic acid kapena mafuta acids.
Kusokonezeka maganizo
Zakudya zina zomwe mumadya zimatha kuyambitsa nkhawa komanso kukhumudwa. Ndipo ngati mungazinyalanyaze ndi kugwiritsa ntchito, mutsimikizika kuti simungamve bwino. Ngati chakudya chanu ndi pizza ndi agalu otentha, ndiye kuti mwina mukusowa omega-3 fatty acids. Ndipo ngati chakudya chomwe mumadya chili ndi zotetezera zambiri, ndiye kuti ubongo umasowa michere, ndipo umapereka ma alamu. Ndipo zakudya zamafuta ochepa zimayambitsa kukhumudwa. Ganizirani izi zonse mukamakonzekera chakudya.
Mkhalidwe wathanzi
Kuti mumve bwino osadwala, ndikofunikira kuti mavitamini ndi ma microelements alowe mthupi mokwanira. Ndipo ngati simukukhala bwino nthawi zonse, ndiye kuti ichi ndi chizindikiro kuti thupi lilibe mafuta okwanira kuthana ndi matenda. Atachotsa zina mwa zosakaniza ndi zopangira michere, anthu amakonda kudwala pafupipafupi.
Vuto Khungu
Khungu ndi galasi lathanzi. Ngati zakudya sizoyenera, khungu limachita ndi kuyabwa, kufiira, kuphulika komanso kukalamba msanga. Kuperewera kwa mavitamini, kufufuza zinthu, mafuta opangidwa ndi polyunsaturated acid komanso kuchuluka kwa omwe amakupangitsani mavuto ndi zomwe zimayambitsa ziwengo ndiye chifukwa chake.