Kodi «kudya nkhawa»?

Nthawi zambiri, panthawi yamavuto akulu, munthu safuna kudya konse, chifukwa nkhokwe zonse za thupi zimaphatikizidwa pantchito yothetsa mavuto mwachangu. Kutaya mphamvu pogaya chakudya sikoyenera. Koma mu gawo la kupsinjika kwakukulu, ena amayamba "kulanda" zokumana nazo ndi zakudya zotsekemera ndi zamafuta.

Kawirikawiri, palibe cholakwika ndi izi, pokhapokha ngati sichikhala chizolowezi ndipo munthuyo samadya kwambiri pa chizindikiro chochepa cha kupsinjika maganizo. Komanso, mu 2015, asayansi ochokera ku yunivesite ya Maastricht adachita kafukufuku yemwe adawonetsa kuti kwa anthu omwe ali ndi genotype, maswiti omwe amadyedwa pamavuto amakhala othandiza. Zimathandizira kuti musamadye zakudya zamafuta ambiri. Inde, tikukamba za ndalama zokwanira, simuyenera kugwiritsa ntchito maswiti molakwika.

Munthu akamapanikizika nthawi zonse, akukumana ndi nkhawa kapena kutopa kwanthawi yayitali, thupi lake limafunikira dongosolo la "anti-stress" zakudya kuti zithandizire kuthana ndi kutopa.

Kodi kudya pa nthawi yopanikiza?

Kuti muthandize thupi kupulumuka kupsinjika, muyenera kukonda kwambiri chakudya chamafuta: chimanga, mkate wathunthu. Thupi limafunikiranso mapuloteni, ndipo ndi bwino kuwapeza kuchokera ku zakudya zopanda mafuta: nyama yoyera ya nkhuku, nsomba.

Nsomba imathandizanso chifukwa imakhala ndi omega-3 polyunsaturated fatty acids, yomwe imakhala ndi zotsatira zabwino pa ntchito zapakati pa mitsempha ndi ubongo. Kuphatikiza apo, kafukufuku wopangidwa ndi US National Institutes of Health waulula kugwirizana pakati pa malingaliro ndi omega-3 acids. Yesetsani kudya zosachepera zisanu patsiku ndi zakudya zosiyanasiyana.

Pewani zakudya zopatsa thanzi

Pa nthawi ya nkhawa, ndi bwino kupewa zolimbikitsa zakudya - makamaka khofi ndi mowa. Amapereka zotsatira za nthawi yochepa chabe komanso kumverera kwaufupi kwa kuwonjezereka kwa mphamvu, koma kwenikweni amachepetsa dongosolo la mitsempha kwambiri. Kuchokera kumwa timadziti ta zipatso, tiyi wa zitsamba, madzi oyera ndi othandiza.

Idyani masamba ndi zipatso zambiri

Phatikizani zipatso ndi ndiwo zamasamba muzakudya zanu mukakhala ndi nkhawa. Muli ndi shuga wofunikira kuti mukhale ndi chisangalalo. Kuphatikiza apo, masamba ndi zipatso zimakhala ndi mitundu yowala komanso yowoneka bwino yachilengedwe. Ndipo kafukufuku wasonyeza kuti chakudya chowala ndi chokongola chimakhala ndi zotsatira zabwino pamaganizo a munthu.

Mwachitsanzo, tomato, malinga ndi kafukufuku wopangidwa ku Japan ndi China, amachepetsa chiopsezo cha kuvutika maganizo kwambiri kangapo. Zonse ndi za lycopene, pigment yomwe imapatsa phwetekere mtundu wake wofiira kwambiri: ndi antioxidant wamphamvu kwambiri pakati pa carotenoids ndipo imachepetsa kuwonongeka kwa ma free radical oxidation.

Imitsani zakudyazo mpaka nthawi zabwino

Mulimonsemo musapitirire zakudya pa nthawi yovuta: zakudya zilizonse zimakhala zovuta kale kwa thupi. Komanso iwalani za mafuta, zakudya zokazinga, nyama zambiri: zonsezi ndizovuta kugaya ndikuwonjezera katundu pa thupi lotopa kale.

Chepetsani kudya maswiti

Simungathe nkhanza ndi maswiti, ngakhale iwo ndithudi kusintha maganizo. Osapitilira muyeso wanu, apo ayi maswiti ochulukirapo sangabweretse phindu, koma mavuto, mwachitsanzo, kuphwanya kagayidwe kazakudya. Muyenera kuyang'anira osati kuchuluka kwa maswiti, komanso ubwino wake: ndi bwino kukana chokoleti cha mkaka ndi makeke olemera, kukonda uchi, zipatso zouma, chokoleti chakuda.

Khalani ndi chizolowezi chodya zakudya zopatsa thanzi

Ngati mukufuna kutafuna nthawi zonse panthawi yopanikizika, yesani kupanga "chingamu choziziritsa" ichi kukhala chothandiza. Ndipo kuti musathamangire ku firiji kwa chidutswa china cha soseji yovulaza, dulani ndikukonzekera masamba owala pa mbale zingapo ndikuzikonza kuzungulira nyumbayo.

Idyani mkaka

Ngati bwino analekerera, ndi zothandiza monga thovu mkaka mankhwala mu zakudya, amenenso kusintha maganizo.

Tengani mavitamini

Ngati kupsinjika kwanthawi yayitali, kukaonana ndi dokotala, ndikofunikira kumwa ma multivitamini, magnesiamu ndi mavitamini a B, omwe amawongolera magwiridwe antchito a dongosolo lamanjenje.