Zakudya zopatsa thanzi zomwe zimapereka zakudya zonse zomwe thupi lanu limafunikira, zimakuthandizani kuti muziganizira kwambiri zochita zanu ndikugwira ntchito bwino, zimakuthandizani kuti mukhalebe kapena kuchepetsa thupi, zimakhudza kwambiri momwe mumamvera, momwe mumachitira masewera. Zakudya zabwino zimachepetsanso kwambiri mwayi wanu wotenga matenda osachiritsika omwe amuna amakonda kwambiri kuposa akazi.
Kodi zakudya za amuna zimakhudza bwanji chiopsezo chotenga matendawa?
Zakudya, maseŵera olimbitsa thupi, ndi kumwa mowa zimakhudza thanzi lanu tsiku ndi tsiku ndipo zimatsimikizira kuopsa kwa matenda ena m'tsogolomu, monga kunenepa kwambiri, matenda a mtima, shuga, ndi mitundu ingapo ya khansa.
Nthawi yomweyo mumaona kusintha kwabwino kwa maonekedwe anu ndi mmene mumamvera mutangoyamba kudya bwino komanso kuchita masewera olimbitsa thupi pafupipafupi. Phindu la thanzi labwino lidzabwera kuchokera ku zizoloŵezi zathanzi zomwe muli nazo tsopano ndipo zidzakula posachedwa. Zosintha zazing'ono zomwe zimapangidwira pazochitika zanu zatsiku ndi tsiku zitha kupindula kwambiri pakapita nthawi.
Pazinthu khumi zomwe zimayambitsa imfa, zinayi ndizogwirizana mwachindunji ndi momwe mumadyera - matenda a mtima, khansara, sitiroko ndi shuga. Chifukwa china ndi chokhudzana ndi kumwa mowa mopitirira muyeso (ngozi ndi kuvulala, kudzipha ndi kupha).
Kodi zakudya zimagwirizana bwanji ndi matenda a mtima?
Matenda a mtima ndiwo achititsa munthu mmodzi mwa anayi aliwonse kufa ku United States. Amuna ali ndi chiopsezo chachikulu cha matenda a mtima kusiyana ndi akazi mpaka akazi afika msinkhu wosiya kusamba.
Zomwe zimayambitsa matenda a mtima ndi izi:
- cholesterol yambiri m'magazi
- BP
- shuga
- kunenepa
- kusuta ndudu
- kusowa zolimbitsa thupi
- kukula kwa zaka
- chizoloŵezi cha m'banja ku matenda a mtima oyambirira
Zakudya zopatsa thanzi zamtima
Chepetsani kuchuluka kwa mafuta omwe mumadya, makamaka mafuta odzaza. Amapezeka m'zanyama monga nyama, mkaka wamafuta ambiri, batala ndi mazira, komanso mumafuta amafuta acids omwe amapezeka mu margarine, mabisiketi ndi zinthu zowotcha. Chovulaza mtima ndi cholesterol yomwe ili mu nkhono, yolks ya dzira ndi nyama zamagulu, komanso sodium (mchere). Motsogozedwa ndi dokotala, yang'anirani kuthamanga kwa magazi ndi cholesterol yanu pafupipafupi.
Khalani ndi kulemera kwabwino.
Ngati muli ndi matenda a shuga, samalirani kuchuluka kwa shuga m'magazi anu ndikudya zakudya zosiyanasiyana zamafuta ambiri (mbewu zonse, zipatso ndi ndiwo zamasamba; nyemba monga nyemba, nandolo ndi mphodza; mtedza ndi mbewu).
Chepetsani kumwa mowa. Ngakhale kumwa mowa pang'ono kumawonjezera ngozi, chiwawa, matenda oopsa, khansa ndi matenda a mtima.
Kodi zakudya zingathandize kuchepetsa chiopsezo cha khansa?
Chiwopsezo cha khansa chingathenso kuchepetsedwa mwa kusintha kwa moyo ndi zizolowezi zabwino, zambiri zomwe zimakhudzana ndi zakudya. Njirazi ndi izi:
- Kusunga thupi labwino.
- Kuchepetsa kudya kwamafuta.
- Kuletsa kumwa mowa.
- Kuchulukitsa kudya kwa fiber, nyemba, mbewu zonse, zipatso ndi ndiwo zamasamba (makamaka masamba, achikasu, malalanje ndi obiriwira, masamba amasamba ndi kabichi).
Kodi anyamata amadwala osteoporosis?
Inde! Malinga ndi kunena kwa National Institutes of Health, amuna 2008 miliyoni a ku America ali ndi matenda otchedwa osteoporosis, matenda amene amafooketsa mafupa ndi kuwapangitsa kukhala ofewa. Amuna azaka za 65 ali ndi mwayi woti ali ndi matenda otupa mafupa kuposa khansa ya prostate, malinga ndi mawu 75 ochokera ku National Osteoporosis Foundation. Pofika zaka XNUMX, amuna amataya mafupa mofulumira mofanana ndi akazi. Ali ndi zaka XNUMX, mwamuna aliyense wachitatu ali ndi matenda osteoporosis.
Mavuto monga m’chiuno, m’mbuyo, ndi m’manja angaoneke kuti amakhudza anthu okalamba okha, koma kwenikweni, kuwonongeka kwa mafupa kungayambe ali wamng’ono. Choncho, kuyambira ali wamng'ono ndikofunika kudziwa mfundo zina zomwe mungatsatire kuti mafupa anu akhale athanzi komanso amphamvu.
Zowopsa zomwe simungathe kuzilamulira:
- Zaka - Mukakula, m'pamenenso mumadwala matenda osteoporosis.
- Mbiri ya Banja - Ngati makolo anu kapena abale anu ali ndi matenda osteoporosis, muli pachiwopsezo chachikulu.
- Khungu la Khungu - Muli pachiwopsezo chachikulu ngati ndinu oyera kapena aku Asia.
- Thupi la thupi - ngati ndinu wochepa thupi kwambiri, wamwamuna wamfupi, chiopsezo chimakhala chachikulu chifukwa amuna ang'onoang'ono nthawi zambiri amakhala ndi mafupa ochepa, ndipo izi zimakula kwambiri pamene mukukalamba.
Pafupifupi theka la anthu odwala matenda osteoporosis aakulu mwa amuna amayamba chifukwa cha zinthu zimene zingathe kulamuliridwa. Zomwe zimagwirizana ndi kadyedwe ndi kulimbitsa thupi ndizo:
Kashiamu wosakwanira m'zakudya zanu - amuna ayenera kupeza pafupifupi 1000 mg ya calcium tsiku lililonse.
Palibe vitamini D wokwanira muzakudya zanu. Malinga ndi National Osteoporosis Foundation, amuna osakwana zaka makumi asanu amafunikira mayunitsi apakati pa 400 ndi 800 a vitamini D tsiku lililonse. Pali mitundu iwiri ya vitamini D: vitamini D3 ndi vitamini D2. Kafukufuku waposachedwapa wasonyeza kuti mitundu yonseyi ndi yabwino kwa mafupa.
Kumwa - Mowa umasokoneza kupanga mafupa ndipo umachepetsa mphamvu ya thupi lanu kuyamwa kashiamu. Kwa amuna, kumwa mowa kwambiri ndi chimodzi mwa zifukwa zomwe zimayambitsa matenda osteoporosis.
Kusokonezeka kwa kudya - kuperewera kwa zakudya m'thupi ndi kuchepa kwa thupi kungayambitse kuchepa kwa testosterone, zomwe zimakhudza thanzi la mafupa. Amuna omwe ali ndi anorexia nervosa kapena bulimia nervosa ali pachiwopsezo chochepa cha mafupa otsika m'munsi ndi m'chiuno.
Moyo wongokhala - Amuna omwe sachita masewera olimbitsa thupi nthawi zonse amakhala pachiwopsezo chachikulu chodwala matenda osteoporosis.
Kusuta.
Monga momwe zimakhalira ndi matenda ambiri osachiritsika, kupewa ndi “mankhwala” abwino kwambiri. Onetsetsani kuti mwapeza kashiamu ndi vitamini D wokwanira (izi zimawonjezeredwa kuzinthu zambiri zamkaka ndi mapiritsi ambiri a multivitamin). Zinthu zonsezi ndi zofunika kuti mafupa akhale olimba mukadali wamng'ono komanso kuti mafupa asawonongeke pamene mukukalamba. Mafupa anu ali ndi 99% ya calcium m'thupi lanu. Ngati thupi lanu silipeza kashiamu wokwanira, limaba m’mafupa.