Zamkatimu
Poyamba, magawo azakudya adapangidwa ndi madokotala kuti athandizire kuchiza matenda am'mimba, m'mimba ndi matenda ena am'mimba, komanso njira zodzitetezera. Masiku ano, njirayi imagwiritsidwanso ntchito polimbana ndi kunenepa kwambiri. Chofunikira cha gawo lazakudya zopatsa thanzi ndikudya chakudya pamagawo ang'onoang'ono, koma nthawi zambiri, maola 3-4 aliwonse tsiku lonse.
Ngati mumatsata zakudya zachikhalidwe: kadzutsa, nkhomaliro, chakudya chamadzulo, ndiye pakati pa chakudya mthupi, mahomoni apadera amapangidwa, omwe amalimbikitsa kudya. Ndikumva njala kwambiri, munthu samatha kumva bwino kuchuluka kwa kukhuta ndi chakudya, chifukwa chake amadya kuposa momwe zimakhalira. Ngati gawo laling'ono limawonedwa, kumverera kwa njala sikubwera ndipo munthu amadya chakudya chimodzimodzi momwe thupi limafunira. Komanso, pakakhala nthawi yayitali pakati pa chakudya, mafuta amasungidwa, ndipo zakudya zochepa zimathandiza kugaya chakudya kuthana ndi chakudya chatsopano, komanso malo omwe adasungidwa kale.
Zosankha pakuwona chakudya chochepa
Pali njira ziwiri zotsata chakudya chamagulu, zimadalira ntchito yomwe munthu amagwira panthawi yogwira ntchito komanso zosowa za thupi.
Njira yoyamba gawo laling'ono la zakudya zimafunika kudya nthawi yomweyo mukamva njala. Nthawi yomweyo, tikulimbikitsidwa kukhala ndi chotupitsa, makeke kapena mkate, koma zokwanira zokwanira kuthana ndi njala. Zakudya zosiyanasiyana zimatha kusiyanasiyana kutengera zomwe amakonda. Chifukwa chake, chakudya chimatengedwa ola lililonse la 0,5 - 1 kapena kupitilira apo. Poterepa, muyenera kumamvera m'mimba mwanu kuti muchepetse njala komanso kudya mopitirira muyeso.
ІІ. Njira yachiwiri Zakudya zamagulu ochepa ndizoyenera kwa iwo omwe ali otanganidwa kwambiri kapena amagwira ntchito m'magulu omwe zimakhala zovuta kuti azidya chakudya nthawi zonse. Pankhaniyi, kuchuluka kwa chakudya chatsiku ndi tsiku kumagawidwa muzakudya za 5-6: 3 - chakudya chokwanira ndi zokhwasula-khwasula 2-3. Mutha kutsata mndandanda wanthawi zonse, ndipo mukangochepetsa thupi, ndikofunikira kuti musaphatikizepo (kapena kuchepetsa kuchuluka kwawo) pazakudya za ufa ndi maswiti.
Ngati mukutsatira njira iliyonse yazakudya zochepa, muyenera kumwa malita awiri patsiku.
Ubwino wamagawo ochepa
- Kutengera ndi gawo lamagulu azakudya, mutha kuphatikiza zakudya zonse zomwe mumazidziwa bwino, popanda zoletsa zingapo. Chinthu chachikulu ndichakuti ndi chakudya chopatsa thanzi.
- Palibe kumva njala nthawi zonse, mosiyana ndi zakudya zina zambiri.
- Chiwerengero cha zopatsa mphamvu chimachepa pang'onopang'ono, motero thupi limasinthirako msanga ndi zakudya zatsopano.
- Zotsatira zakuchepa kwamafuta ndi zakudya zazing'ono ndizopitilira.
- Ndi mafuta ochepa, mafuta samaikidwa m'malo ovuta: m'chiuno ndi m'chiuno mwa akazi; m'mimba mwa amuna.
- Sikoyenera kukhala wathanzi kwathunthu kutsatira izi, chifukwa zimalimbikitsidwa ndi matenda ambiri. Nthawi zambiri madokotala amalimbikitsa kuti azidya chakudya chochepa kwa anthu omwe ali ndi matenda monga gastritis, colitis ndi zilonda zam'mimba.
- Kudya pafupipafupi chakudya chaching'ono kumachepetsa shuga m'magazi, chifukwa chake, zakudya zopatsa thanzi zimapindulitsa thupi la munthu wodwala matenda ashuga (koma nthawi yomweyo, njirayi iyenera kuyang'aniridwa ndi dokotala ).
- Zakudya zazing'ono ndizosavuta kukumba ndikutengera thupi, izi zimawonetsetsa kuti dongosolo lakumagaya liziwoneka bwino.
- Zakudya zamagawo ndi njira yosinthira kwambiri, chifukwa chake imatha kusintha kusintha kwa thupi komanso zochita za tsiku ndi tsiku.
- Popanda kulemetsa thupi ndi magawo ambiri azakudya nthawi imodzi, kamvekedwe kakuwonjezeka, kumverera kwa kuwodzera kumazimiririka, ndipo kuchuluka kwa magwiridwe antchito kudzawonjezeka. Komanso, chakudya chamagawo ochepa sichidzapatula chakudya champhamvu, chifukwa chake kumakhala kosavuta kugona ndipo thupi limatha kupumula mokwanira.
- Metabolism ndi chakudya chogawanika imafulumira, zomwe zimapangitsa kuti muchepetse kunenepa kwambiri. Nthawi zambiri munthu akamadya, kagayidwe kamene kamachitika mwachangu komanso kothandiza kwambiri.
Malangizo a Fractional Nutrition
- Zakudya zabwino kwambiri ndi kudya kasanu patsiku osapitilira maola anayi.
- 2 Ndikulimbikitsidwa kuti kupezeka kwa chakudya ndi kapu imodzi.
- 3 Ndikofunikira kutsatira dongosolo lazakudya, ngakhale kulibe njala.
- 4 Chakudya cham'mawa chiyenera kukhala chokhutiritsa kwambiri ndipo chili ndi chakudya. Mwachitsanzo, mutha kudya kadzutsa ndimaphala osiyanasiyana.
- 5 Ndibwino kuti tidye kotentha nkhomaliro. Zabwino ngati ndi msuzi kapena mbale zammbali.
- 6 Chakudya chimakhalanso chotentha; mbale zanyama kapena ndiwo zamasamba zabwino kwambiri.
- Zakudya zokhwasula-khwasula pakati pa chakudya zimatha kuphatikiza ndiwo zamasamba, zipatso, buledi wambewu, tirigu wopanda mafuta, tirigu wopanda shuga ndi muesli, chimanga chosiyanasiyana, ndi yogati wachilengedwe. Sikulimbikitsidwa kudya khofi, maswiti, chokoleti, mtedza, zakudya zachangu panthawi yopsereza, popeza zili ndi ma calories ambiri, mafuta ndi shuga.
- Zakudya za tsiku ndi tsiku ziyenera kukhala ndi mavitamini, mapuloteni, mafuta, chakudya ndi zina zofunikira m'thupi pamlingo winawake.
- 9 Kufulumizitsa njira yochepetsera thupi, muyenera kusankha zakudya zokhala ndi kalori wocheperako pazakudya zochepa.
- 10 Tikulimbikitsidwa kuti tiyambe kutsatira dongosolo lazakudya zochepa kuyambira kumapeto kwa sabata.
- 11 Ndikofunika kuti mukonzekere msanga zosankha za tsikulo, chifukwa potero mutha kuwerengera kuchuluka kwa chakudya, kutalika kwa magawo pakati pawo ndi kalori wazakudya. Izi zimapangitsa kuti zikhale zosavuta kusintha zakudya zatsopano popanda kutenga nthawi patsiku logwira ntchito.
- 12 Ngati mumagwiritsa ntchito chilichonse mosagwirizana nthawi ndi nthawi, ndiye kuti izi sizingathenso kutchedwa chakudya chamagulu, popeza dongosololi limatanthauza chakudya chopangidwa ndi chakudya champhamvu kwambiri, chomwe chiyenera kudyedwa mogwirizana ndi zosowa za tsiku ndi tsiku za thupi.
- 13 Ngati munthu samva njala ndikudya katatu patsiku, ndiye kuti chakudya chocheperako sichingakhale chabwino kwa iye.
- 14 Komanso, chakudya chamagulu sichabwino kwa iwo omwe akufuna kuchotsa mapaundi owonjezera mwachangu kwambiri, popeza dongosololi lidapangidwa kwa nthawi yayitali, koma kuti likhale ndi zotsatira zokhazikika.
- 15 Kuti mulimbikitse kuchepetsa thupi komanso kuti thupi likhale labwino ndi chakudya chochepa, muyenera kuphatikiza zakudya zolimbitsa thupi.
- 16 Tikulimbikitsidwa kudya nyama pamodzi ndi ndiwo zamasamba zosaphika, makamaka zobiriwira. Koma kuchuluka kwa ndiwo zamasamba kuyenera kupitilira kuchuluka kwa nyama katatu. Zinthu zabwino zamasamba obiriwira ndizoti zimakonzedwa kwa nthawi yayitali ndipo nthawi yomweyo zimathandizira kuthetseratu madzimadzi m'thupi.
- 17 Sitikulimbikitsidwa kuti tidye masamba kapena zipatso zosaphika, chifukwa sizingakhutiritse, ndipo zipatso za zipatso, m'malo mwake, zimadzetsa chilakolako chambiri. Fructose imathandizanso pakupanga mafuta amthupi kuposa mitundu ina ya shuga.
- Poyang'anitsitsa kagawidwe kakang'ono kuti muchepetse thupi, ndikofunikira kuyang'ana nthawi zonse zakudya zomwe zikuphatikizidwa pazosankha ndi tebulo la kalori. Popeza zakudya zina zimatha kudyedwa kwambiri chifukwa chazakudya zochepa, ndipo zakudya zamafuta ambiri zimatha kudyedwa kawirikawiri komanso m'magawo ochepa kwambiri.
- Polimbana ndi kulemera mopitilira muyeso, sikofunikira kusiya kwathunthu maswiti, amaloledwa kukhala pang'ono kapena pang'ono pachakudya chimodzi cha tsiku ndi tsiku, koma nthawi yomweyo khalani ndi gawo lofanana.
Zomwe ndizowopsa komanso zovulaza pakudya pang'ono
- Gawo lodyera limafunikira udindo, kulolerana ndi mtundu wina wama pedantry, chifukwa ndikofunikira kukonzekera zakudya, kuwerengera zopatsa mphamvu, komanso kukonzekera magawo azakudya tsiku lonse pasadakhale.
- Nthawi zambiri, mafani azakudya zoperewera pazakudya zopatsa thanzi kwambiri, zomwe zimabweretsa zotsatira zoyipa kwambiri.
- Popeza chakudya chimadyedwa masana, zidulo zimatulutsidwa nthawi zonse kuti zikonzeke, zomwe zimakhudza mano, ndikuwonjezera mwayi wowola mano.
- Nthawi zambiri mumadzikakamiza kudya, chifukwa njala yanu yafooka ndipo palibe kumva njala.