Zamkatimu
Kuchepetsa thupi moyenera ndi micronutrition
Micronutrition, imagwira ntchito bwanji?
"Zobadwa zathu, umunthu wathu monga odya, zakudya zomwe timakonda ... zimakhudza kulemera kwathu", akutero Dr Laurence Benedetti *, micronutritionist. Koma mwa kuyesetsa kulinganiza mbale zawo, ena amawonda mofulumira kuposa ena. Kuphatikiza apo, kuchepa kwa michere kumatha kuchepetsa kapena kufulumizitsa kuwonda. Ndipo si zokhazo. Zakudya zomwe timadya komanso tikamadya zimagwiranso ntchito. Mwachitsanzo, kudya zomanga thupi kumawotcha zopatsa mphamvu kuposa chakudya. Pomaliza, njira ina yochepetsera thupi mwachangu: kukhala ndi m'matumbo okhazikika.
Kodi ndingatani kuti ndichepetse thupi bwino?
Mukafuna kuchepetsa thupi, sikokwanira kuti muchepetse kudya zakudya zotsekemera ndi mafuta, komanso kusamala kuti musakhale ndi kusagwirizana kwa thupi kapena kuchepa kwa zakudya. Kodi kuziwona bwanji? Musanayambe kudya, yang'anani pang'ono za kadyedwe kanu ndi momwe mumadyera. Mutha kupeza thandizo kuchokera kwa dokotala wodziwa zakudya kuti muwongolere zizindikiro zomwe zikuwonetsa kuchepa kwa ma micronutrient. Ndatopa pompano? Kukwiyitsa kwambiri? Kodi ndimamva kukokana pafupipafupi? Kodi ndimamva kutupa? etc. Zidziwitso zambiri zomwe zilibe mgwirizano wodziwikiratu ndi kulemera koma zimatha kukhala ndi gawo lofunikira. Mbiri yanu ya micronutrient ikalunjika (mutha kupezeka angapo), ndikofunikira kuti muzikonda kapena kupewa zakudya zina ndikuzidya nthawi zina masana. Zokwanira kupanga 100% chakudya chamunthu chomwe chingakhale chothandiza kwambiri.
"Ndimadya chakudya nthawi zonse"
Ndiponso…
-Ndine wokwiya, wosaleza mtima, m'mphepete ...
- Ndimakonda chinachake chokoma, makamaka kumapeto kwa masana.
- Ndimakonda kuchita yo-yo: kuchepa thupi, kuchira, kuchepa thupi, ndi zina.
Ichi ndi chifukwa chiyani?
Muli ndi kuchepa kwa serotonin, neurotransmitter yomwe imagwira ntchito yofunika kwambiri pakuwongolera malingaliro, komanso chilakolako. Zowonadi, kusowa kwa serotonin kumakulitsa kupsinjika, komwe kumawonjezera chidwi, komanso kumakupangitsani kufuna kudya zakudya zotsekemera. Zitha kukhalanso kuti zakudya zanu sizokulirapo mokwanira kapena sizokwanira mu protein ndi wowuma. Zotsatira: mukumva njala mwachangu mukatha.
Njira yanga ya micronutrition
- Idyani chakudya chokwanira cham'mawa kupewa zikwapu pampu ndi kuchepetsa zilakolako zokhwasula-khwasula m'mawa kwambiri. Pazakudya: 0 kapena 20% mkaka wa mkaka (fromage blanc, petit-suisse, etc.) ndi zipatso zatsopano zodulidwa mu zidutswa za cholemba chokoma ndi 40 g mkate wa wholemeal (wofanana ndi magawo awiri). Kodi mumakonda mchere? Bwezerani yogurt ndi ham kapena mazira.
- Zachitika akamwe zoziziritsa kukhosi pafupifupi 17pm kupewa zilakolako za maswiti zomwe zingawonekere kumapeto kwa tsiku. Awiri akamwe zoziziritsa kukhosi oyenera: yoghurt ndi zipatso.
- Idyani masamba okwanira. Chifukwa cha minyewa yawo, imakhala ndi mphamvu yokhutiritsa, yabwino kuti ichepetse ululu waukulu wanjala.
- Pakakhala zokakamiza zotsekemera kwambiri, zopangidwa ndi mapuloteni ambiri, monga mipiringidzo, zokometsera za chokoleti kapena makeke, zingakhale zothandiza, pamene mlingo wa serotonin wanu ukuchira.
– Ngati chakudya rebalancing sikokwanira, yesanimankhwala azitsamba okhala ndi zowonjezera kutengera Griffonia, chomera chomwe chimathandizira kupanga serotonin.
"Ndimatenga zonse m'mimba! “
Ndiponso
- Ndinali ndi matenda a shuga a gestational.
- Ndimalemera msanga ndikasiya kusewera masewera.
- Ndili ndi vuto lochepetsa thupi.
Ichi ndi chifukwa chiyani?
Mwinamwake muli ndi vuto la mayamwidwe a insulin. Mafotokozedwe. Insulin ndi mahomoni opangidwa ndi kapamba omwe ndi ofunikira kuti thupi ligwiritse ntchito bwino shuga woperekedwa ndi chakudya. Mwachiwonekere, pamene chirichonse chikuyenda bwino, insulini imalola, pambuyo pa chakudya, kusunga shuga mu minofu ndi mafuta mu minofu ya adipose.
Koma ngati thupi silitulutsa insulin yokwanira, shuga amachuluka m'magazi, zomwe zimapangitsa kuti shuga m'magazi achuluke. Ndi chiopsezo chokhala ndi matenda a shuga. Kuphatikiza apo, ofufuza apeza kuti vuto la mayamwidwe a insulini limatha kuyambitsa chizolowezi chosunga mafuta m'mimba, komanso kuvutika kuonda.
Njira yanga ya micronutrition
- Pewani kukweza shuga m'magazi pochotsa shuga wosavuta (chokoleti, maswiti, soda…) kunja kwa chakudya. Kumbali ina, mutha kuluma chokoleti mutangotha chakudya chamasana, mwachitsanzo.
- Kondwerani zakudya zomwe zili ndi index yotsika ya glycemic : mbewu zonse (mkate, pasitala, mpunga, wophika osati motalika kwambiri, quinoa, oatmeal, etc.); masamba owuma; mbatata yophika (osati zokazinga kapena phala) ...
- Osadya zakudya zokhuthala usiku kuyika kapamba kuti apumule ndikuchepetsa kusungidwa kwamafuta usiku. Momwemonso, idyani zakudya zowuma tsiku lililonse masana.
- Tengani prebiotics mu zakudya zowonjezera. Amachepetsa "kutulutsa m'mimba" ndikuchepetsa kuyamwa kwa shuga m'magazi. Garlic, atitchoku, nthochi, leek, ginger wolemera mu prebiotics.
- Sungani ! Ichi ndiye chinsinsi chowotcha shuga wowonjezera. Ganizirani kwambiri zamasewera opirira: kuyenda mwachangu, kupalasa njinga, kusambira… Mphindi 30, katatu pa sabata. Ndikofunika kusunga malingaliro anu abwino: pezani masewera omwe akuyenerani inu.
-Pezani mokwanira, imathandizanso kuyendetsa bwino kupanga kwa insulin.
Micronutrition: makiyi ochepetsa thupi bwino
“Ndimatupa ndipo sindingathe kuwonda. “
Ndiponso…
- Ndili ndi m'mimba lathyathyathya m'mawa ndi kutupa kumapeto kwa tsiku.
- Ndimakhala ndi mayendedwe osakhazikika (kudzimbidwa, kutsekula m'mimba).
– Ndili ndi kutentha pamtima.
Ichi ndi chifukwa chiyani?
Kunenepa kwanu kumalumikizidwa ndi kusayenda bwino kwa m'matumbo anu.
Kafukufuku waposachedwapa wasonyezadi kuti mabakiteriya ena, ngati alipo ochuluka kwambiri, amatha kusokoneza zomera za m'mimba ndikulimbikitsa kusunga mafuta. Kuphatikiza apo, zitha kukulitsa chidwi.
Mosiyana ndi zimenezi, mabakiteriya ena monga bifidobacteria ali ndi phindu pa kuwonda. Osanenapo kuti kusalinganika kwa zomera kumayambitsa kupweteka kwa m'mimba ndi kutupa. Mwachidule, timakhala ndi chimbudzi chosakwanira, choncho mimba imatha kutupa kumapeto kwa tsiku.
Njira yanga ya micronutrition
– Kutengera chakudya "chosungira kugaya". kwa miyezi iwiri kapena itatu, nthawi kumasula kutupa kwa matumbo mucosa ndi kubwezeretsa m`mimba zomera. Mwachiwonekere, chepetsa - osasiya - zopangidwa kuchokera ku mkaka wa ng'ombe. M'malo mwake, yesani mkaka wa mbuzi ndi nkhosa, kapena mankhwala a soya okhala ndi calcium. Imwani madzi ochuluka mu calcium (monga Hepar, Contrex, Salvetat…).
-Komanso amakonda masamba ophika ndi zipatso ndi masamba osaphika. Ndipo pewani kudya zakudya zonse chifukwa zimakwiyitsa kwambiri m'matumbo.
- Limbikitsani madyedwe anu a probiotics ndi prebiotics kuti mugwirizanenso bwino m'matumbo anu. Zakudya zolemera kwambiri: atitchoku, leek, katsitsumzukwa, adyo ...
-Ngati kusintha zakudya sikokwanira kubwezeretsa m'mimba zomera, chitani njira ya probiotics ndi prebiotics mu mawonekedwe a zakudya zowonjezera.
“Ndatopa mwakuthupi”
Ndiponso…
- Nthawi zambiri ndimakhala ndi zipsera, zikope zanga zimatuluka.
- Ndili ndi khungu louma, misomali yopunduka, komanso tsitsi lakugwa.
Ichi ndi chifukwa chiyani?
Kutopa, kukokana, tsitsi likugwa… Zizindikirozi nthawi zambiri zimasonyeza kuperewera kwa zakudya m’thupi.
Chifukwa? A zakudya kuti si mokwanira zosiyanasiyana. Koma zoperewerazi zimakhalanso ndi zotsatira pa kulemera kwake. Thupi limagwira ntchito pang'onopang'ono, kuwononga mphamvu zochepa ndikusunga zochepa kwambiri. Mwadzidzidzi, mpata, ndi presto, mamba akunjenjemera! Osanenanso kuti zakudya zimathandizanso kuti muchepetse kulemera kwanu.
Mwachindunji, magnesium ndi yabwino kukhazikika maganizo. Ngati tilibe mphamvu mu micronutrient iyi, timakhala pachiwopsezo chopsinjika, ndipo tikudziwa, kupsinjika kumabweretsa kudya. Komanso tengerani mbale ya anti-stress.
Ponena za kusowa kwachitsulo, izi zimabweretsa kutopa ndipo kachiwiri, tidzayesedwa kudya kwambiri. Momwemonso, kusowa kwa ayodini kungasokoneze kugwira ntchito kwa chithokomiro, zomwe zingapangitse kunenepa.
Popanda kuyiwala kuti vitamini D imalola kutengera bwino kwa magnesium ndi vitamini C kumawonjezera chitsulo. Mwachidule, kusalinganika pang'ono kumakhala ndi zotsatira za unyolo. Ngati amayi omwe amaphatikiza zakudya amatha kukhala akusowa mavitamini ndi mchere, izi ndizochitika pambuyo pobereka, chifukwa mimba ndi kuyamwitsa zimalimbikitsa zitsulo zambiri, magnesium, omega 3 ndi ayodini. . Choncho ndi bwino kukhala tcheru pa nthawi ino, ndi kutaya pambuyo mimba mapaundi mokoma.
Njira yanga ya micronutrition
- Pangani a kuyesa magazi kuti muwone chitsulo chanu, vitamini D, nkhokwe za ayodini, ndi zina zotero. Ngati zofooka zipezeka, dokotala adzakupatsani zowonjezera zowonjezera chifukwa kukonzanso chakudya sikungakhale kokwanira kuti muwonjezere nkhokwe zanu.
-Sinthani zakudya zanu ndi zakudya zokhala ndi ma micronutrients ambiri. Idyani masamba opanda malire ndi zipatso ziwiri patsiku. Olemera mu antioxidants, amapangitsa kukhala kosavuta kukana kutopa ndi kupsinjika. Masana ndi usiku, sankhani zomanga thupi kuti zibwererenso. Pa mbale yanu, ikani gawo la nyama yowonda - nkhuku, ng'ombe yowotcha, nyama yamwana wang'ombe, ham ... - kapena nsomba kapena mazira. Ndipo onjezerani zakudya zowuma masana, makamaka zonse (pasitala, mpunga, ndi zina zotero) kuti mukhale ndi mphamvu zambiri. Pamene mukusintha kuchuluka kwa cholinga chanu chochepetsera thupi: osapitirira 2 kapena 3 supuni yophika kapena chidutswa cha mkate kumayambiriro kwa zakudya, ndiye 4 kapena 5 supuni mu gawo lokhazikika.
- Pewani mafuta "zabwino".s: zakudya zokhala ndi omega 3. Mafuta ofunikirawa ndi ofunikira kuti azilankhulana bwino pakati pa maselo, choncho kuti thupi lizigwira ntchito bwino. Pochita, idyani supuni ya mafuta a rapeseed patsiku ndi nsomba zamafuta (sardines, salimoni, makerele, etc.) kawiri kapena katatu pa sabata.
-Tengani ma probiotics mu mawonekedwe a zakudya zowonjezera chifukwa zimathandiza thupi kutenga bwino micronutrients.
- Chifukwa bwino mayamwidwe achitsulo, idyani zakudya zokhala ndi vitamini C ndi chakudya chilichonse: madzi a lalanje m'mawa, kiwi cha mchere, ndi zina zotero.
- Chifukwa mudzazenso ayodini, m'malo mwa nsomba, nkhono, saladi zam'nyanja ...
Zambiri za
* Co-author of "Intelligent weight loss, Ndipo ngati chirichonse chinachokera m'matumbo", ed. Albin Michel.