Zochepa kwambiri zimadziwika ponena za mmene ukalamba umakhudzira mphamvu ya thupi yogaya, kuyamwa, ndi kusunga zakudya monga mapuloteni, mavitamini, ndi mchere. Motero, n’zochepa zimene zimadziwika ponena za mmene zakudya za anthu okalamba zimasiyanirana ndi za achinyamata.
Mfundo imodzi imene siikayikitsa kaŵirikaŵiri ndiyo yakuti anthu achikulire, nthaŵi zambiri, amafunikira ma calories ochepa kuposa achichepere. Izi zitha kukhala chifukwa, makamaka, kuchepa kwachilengedwe kwa kagayidwe kachakudya mwa anthu amsinkhu. Zingayambitsidwenso ndi kuchepa kwa masewera olimbitsa thupi. Ngati kuchuluka kwa chakudya chodyedwa kumachepa, ndiye kuti kudya kwa mapuloteni, chakudya, mafuta, mavitamini, mchere kumachepanso. Ngati ma calories omwe akubwera ali otsika kwambiri, ndiye kuti zakudya zoyenera zingakhalenso zikusowa.
Zinthu zina zambiri zingakhudze zosowa za thanzi la okalamba ndi momwe angakwaniritsire zosowazo, kuphatikizapo momwe okalamba amapezera chakudya chomwe akufunikira. Mwachitsanzo, kusintha kwina komwe kumabwera chifukwa cha ukalamba kungayambitse kusalolera zakudya zina, ndipo kusintha kwina kokhudzana ndi ukalamba kungakhudze kuthekera kwa okalamba kupita ku golosale kapena kukonza chakudya.
Anthu akamakalamba, mavuto monga kuthamanga kwa magazi kapena matenda a shuga amatha kukula, ndipo izi zimafuna kusintha kwina kwa zakudya. Mavuto a m'mimba akuchulukirachulukira, anthu ena amavutika kutafuna ndi kumeza chakudya.
Nthawi zambiri, zakudya zomwe zimaperekedwa kwa akuluakulu zimagwiranso ntchito kwa okalamba. Akuwonetsedwa patebulo ili:
1. Letsani:
- maswiti
- khofi wachilengedwe ndi tiyi
- zakudya zamafuta
- mowa
- mafuta, margarine
- mchere
2. Idyani kwambiri:
- zipatso
- tirigu wonse ndi mkate wa phala
- masamba
3. Imwani zamadzimadzi zambiri, makamaka madzi.
Ndani ayenera kusamalira zakudya zawo?
Achichepere kapena achikulire, aliyense ali ndi chidwi ndi chakudya chokoma ndi chopatsa thanzi. Poyamba, popeza kuti zakudya zimachepa akamakula, okalamba ayenera kuonetsetsa kuti zomwe amadya zimakhala zopatsa thanzi komanso zathanzi. Ndi bwino kusiya malo ocheperako m’zakudya zanu za makeke ndi zakudya zina za m’mafakitale “zopanda kanthu”, makeke, ndi makeke, ndipo yesetsani kuchepetsa kumwa zakumwa zoziziritsa kukhosi, maswiti, ndi mowa.
Kuchita masewera olimbitsa thupi pang'ono, monga kuyenda, kungakhalenso kothandiza. Anthu omwe ali ndi mphamvu zolimbitsa thupi amapeza kukhala kosavuta kuwongolera kulemera kwawo, ngakhale atadya kwambiri ma calories, kusiyana ndi omwe amangokhala. Kuchuluka kwa ma calories, m'pamenenso munthu amapeza zakudya zonse zomwe amafunikira.
Njira yosavuta yowonera zakudya zanu ndikusunga zolemba zonse zomwe mumadya kwa masiku angapo mpaka milungu iwiri. Lembani tsatanetsatane wa momwe chakudyacho chinakonzedwera, ndipo musaiwale kulemba za kukula kwake. Kenako yerekezerani zotsatira zake ndi mfundo zozikidwa pazasayansi. Lembani malingaliro oti muwongolere mbali ya zakudya zanu zomwe zimafunikira chisamaliro.
Kodi ndiyenera kumwa zowonjezera?
Kupatulapo kawirikawiri, mavitamini ndi mineral supplements sizofunikira kwenikweni kwa anthu omwe amadya zakudya zosiyanasiyana. Ndibwino kuti mupeze zakudya zomwe mukufunikira kuchokera ku zakudya zonse, popanda kugwiritsa ntchito zowonjezera, pokhapokha mutalangizidwa ndi katswiri wa zakudya kapena dokotala wanu.
Kodi zakudya zingandithandize bwanji?
Mavuto am'mimba ndi omwe amayambitsa kusapeza bwino kwa okalamba. Nthawi zina mavuto amenewa amachititsa anthu kupewa zakudya zomwe zingakhale zabwino kwa iwo. Mwachitsanzo, kupuma movutikira kungachititse anthu ena kupewa masamba, monga kabichi kapena nyemba, zomwe zili ndi mavitamini, mamineral, ndi fiber. Tiyeni tiwone momwe zakudya zokonzedwa bwino zingathandizire kuthetsa madandaulo omwe anthu ambiri amadandaula nawo.
kudzimbidwa
Kudzimbidwa kumatha chifukwa chakusamwa madzi okwanira komanso kudya zakudya zopanda fiber. Mankhwala ena, kuphatikizapo antacids opangidwa kuchokera ku aluminium hydroxide kapena calcium carbonate, angayambitsenso mavuto.
Pali zinthu zingapo zomwe anthu angachite kuti apewe kudzimbidwa. Makamaka, kugaŵa zakudya zopatsa mphamvu zochepa za buledi ndi chimanga m’zakudya, komanso masamba ndi zipatso zambiri, zingakhale zothandiza. Kumwa zipatso zouma monga prunes kapena nkhuyu ndi madzi a prune kungathandizenso chifukwa zimakhala ndi zotsatira zowononga thupi kwa anthu ambiri. Kumwa madzi ambiri n’kofunika kwambiri ndipo madzi ndi njira yabwino kwambiri.
Anthu ambiri ayenera kumwa magalasi asanu ndi limodzi kapena asanu ndi atatu a madzi kapena zakumwa zina tsiku lililonse. Zakudya zamafuta ambiri monga maswiti, nyama, batala ndi margarine, ndi zakudya zokazinga ziyenera kukhala zochepa. Zakudya izi zimakhala ndi zopatsa mphamvu zambiri ndipo zimatha kusokoneza zakudya zomwe zingapereke ulusi wofunikira m'zakudya. Musaiwalenso kuti kuchita masewera olimbitsa thupi nthawi zonse ndikofunikira kuti mukhalebe ndi minofu komanso kupewa kudzimbidwa.
Gasi ndi kutentha pamtima
Anthu ambiri amamva kupweteka m'mimba pambuyo podya, kutsekula, kutupa kapena kuwotcha. Madandaulowa amatha chifukwa cha zinthu zosiyanasiyana, monga kudya kwambiri, kudya mafuta ambiri, kumwa mowa kapena zakumwa za carbonated, ndi mankhwala ena monga aspirin. Kusintha kwa zakudya zokhala ndi ulusi wambiri kungayambitsenso kuphulika koyambirira, ngakhale kuti thupi limasintha mofulumira kuti likhale ndi fiber.
Pofuna kuthetsa mavuto amenewa, mukhoza kudya zakudya zochepa, kangapo patsiku. Kupewa zakudya zamafuta, mowa ndi zakumwa za carbonated kudzakhalanso chithandizo chabwino. Zimathandiza kwambiri kudya pang'onopang'ono, kutafuna chakudya bwinobwino. Ngati mukudwala kutentha pamtima, musagone chagada mukatha kudya. Kuchita masewera olimbitsa thupi nthawi zonse kungathandize kuchepetsa mavuto a mpweya wa m'mimba.
Mavuto ndi kutafuna ndi kumeza
Zitha kuchitika pazifukwa zosiyanasiyana. Kwa anthu omwe amavutika kutafuna, chakudyacho chiyenera kuphwanyidwa. Amafunika nthawi yowonjezereka kuti azitafune chakudya chawo momasuka komanso momasuka. Ma mano osakwanira bwino amayenera kuyang'aniridwa ndi dotolo ndipo mwina asinthidwa.
Kumwa madzi ambiri kungathandize kuchepetsa vuto lakumeza. Ngati mmero kapena pakamwa panu ndi youma, zomwe zingakhale chifukwa cha mankhwala ena kapena kusintha kwa zaka, lozenges kapena maswiti olimba angathandize. Amasunga mkamwa monyowa.
Kuphatikizidwa
Zakudya zamasamba zokonzedwa bwino ndi zabwino kwa anthu azaka zonse. Kusintha kwa zaka kumakhudza anthu osiyanasiyana m'njira zosiyanasiyana, zakudya zabwino zingathandize kuthetsa kapena kuchepetsa zizindikiro za mavuto ena omwe angawoneke ndi zaka.