Padziko lonse lapansi, anthu oposa 300 miliyoni akudwala matenda ovutika maganizo. Popanda chithandizo chothandiza, matendawa amatha kusokoneza kwambiri ntchito komanso ubale ndi achibale komanso abwenzi.
Kupsinjika maganizo kungayambitse vuto la kugona, kuvutika kuika maganizo, ndi kusowa chidwi ndi zinthu zomwe nthawi zambiri zimakhala zosangalatsa. Zikafika poipa, zimatha mpaka kudzipha.
Kuvutika maganizo kwakhala kuchiza kwanthaŵi yaitali ndi mankhwala ndi chithandizo cholankhulirana, koma chizoloŵezi cha tsiku ndi tsiku monga kudya kopatsa thanzi kungathandizenso kwambiri kuchiza ngakhalenso kupeŵa kuvutika maganizo.
Ndiye, muyenera kudya chiyani komanso muyenera kupewa chiyani kuti mukhalebe osangalala?
Siyani chakudya chofulumira
Kafukufuku amasonyeza kuti ngakhale kuti zakudya zopatsa thanzi zingachepetse chiopsezo cha kuvutika maganizo kapena kuopsa kwa zizindikiro zake, zakudya zopanda thanzi zimatha kuonjezera ngozi.
Inde, aliyense amadya zakudya zopanda thanzi nthawi ndi nthawi. Koma ngati zakudya zanu zili ndi mphamvu zambiri (ma kilojoules) komanso zakudya zochepa, ndi zakudya zopanda thanzi. Chifukwa chake, zinthu zomwe magwiritsidwe ake akulimbikitsidwa kukhala ochepa:
– theka-anamaliza mankhwala
- chakudya chokazinga
- mafuta
– mchere
- mbatata
- mbewu zoyengedwa - mwachitsanzo, mu mkate woyera, pasitala, makeke ndi makeke
- zakumwa zotsekemera ndi zokhwasula-khwasula
Pafupifupi, anthu amadya zakudya zopanda thanzi zokwana 19 pa sabata, ndipo zakudya zatsopano zokhala ndi fiber zambiri komanso mbewu zamtundu uliwonse ndizochepa kuposa momwe amalangizira. Zotsatira zake, nthawi zambiri timadya kwambiri, timadya mochepa komanso timamva chisoni.
Ndi zakudya ziti zomwe muyenera kudya?
Zakudya zopatsa thanzi zimatanthauza kudya zakudya zosiyanasiyana zopatsa thanzi tsiku lililonse, zomwe ziyenera kuphatikizapo:
zipatso (magawo awiri patsiku)
- masamba (magawo asanu)
- mbewu zonse
- mtedza
– nyemba
- mafuta ochepa a azitona
– madzi
Kodi zakudya zopatsa thanzi zimathandiza bwanji?
Zakudya zopatsa thanzi zimakhala ndi zakudya zambiri, zomwe zimakulitsa thanzi lathu lamalingaliro mwanjira yake.
Zakudya zopatsa thanzi zomwe zimapezeka m'zipatso, ndiwo zamasamba, ndi tirigu zimathandiza. Ma carbohydrate ovuta amatulutsa shuga pang'onopang'ono, mosiyana ndi chakudya chosavuta (m'zakumwa zokhwasula-khwasula ndi zakumwa) chomwe chimayambitsa kukwera kwamphamvu ndikutsika tsiku lonse pamoyo wathu wamaganizidwe.
Ma antioxidants mu zipatso zowala ndi ndiwo zamasamba amawononga ma free radicals ndikutsitsa ndikuchepetsa kutupa muubongo. Izi, nazonso, zimawonjezera zomwe zili ndi mankhwala opindulitsa muubongo, omwe.
Mavitamini a B omwe amapezeka m'masamba ena amawonjezera kupanga kwamankhwala athanzi muubongo ndikuchepetsa chiopsezo chokhala ndi.
Kodi chimachitika ndi chiyani mukasintha zakudya zopatsa thanzi?
Gulu lofufuza la ku Australia lomwe linachita nawo anthu 56 omwe ali ndi vuto la kuvutika maganizo. Pa nthawi ya masabata a 12, anthu a 31 adapatsidwa uphungu wa zakudya ndipo adafunsidwa kuti asinthe kuchoka ku zakudya zopanda thanzi kupita ku thanzi labwino. Anthu 25 otsalawo anapita nawo ku misonkhano yothandiza anthu ndipo anadya monga mwa nthawi zonse. Panthawi ya phunziroli, ophunzira adapitilizabe kumwa mankhwala ochepetsa nkhawa komanso kulandira magawo olankhula. Pamapeto pa mayeserowo, zizindikiro za kuvutika maganizo m'gulu lomwe linasunga zakudya zopatsa thanzi zinakula kwambiri. Mu 32% ya omwe adatenga nawo gawo, adafooka kwambiri kotero kuti sanakwaniritsenso zomwe akuyenera kudwala. Mu gulu lachiwiri, kupita patsogolo komweku kunawonedwa mwa 8% mwa omwe adatenga nawo mbali.
Izi zatsatiridwa ndi gulu lina lofufuza lomwe linapeza zotsatira zofanana, mothandizidwa ndi kuwunika kwa maphunziro onse pazakudya komanso kupsinjika maganizo. Malinga ndi maphunziro a 41, anthu omwe amadya zakudya zopatsa thanzi anali ndi chiopsezo chochepa cha 24-35% chokhala ndi zizindikiro za kuvutika maganizo kusiyana ndi omwe amadya zakudya zopanda thanzi.
Kotero, chirichonse chimasonyeza kuti mkhalidwe wamaganizo mwachindunji umadalira mtundu wa zakudya. Mukamadya zakudya zopatsa thanzi, m'pamenenso mumachepetsa chiopsezo cha kuvutika maganizo!