Sitiroko ndi imodzi mwazofala zamatenda amtima. Endiko kuphwanya koopsa kwa kufalikira kwaubongo, komwe, mwatsoka, kuli ndi zovuta zingapo kwa munthu amene adachitako.
Kutengera kukula kwa chotupacho, maselo amitsempha amawonongeka kapena kufa. Wodwala akapatsidwa chithandizo chamankhwala, pamakhala nthawi yoti akonzedwe pambuyo poti adwala sitiroko.
Ngati munthu ali ndi kuthekera kokumeza, komanso kusuntha ndi kuyankhula, ndiye kuti ayenera kutsatira mosamala zonse zomwe dokotala yemwe akupezekapo komanso zakudya zina. Izi ndizofunikira kuti muchepetse chiopsezo chobwerezabwereza sitiroko, komanso kuthandizira kuchira mwachangu.
Chakudya chopatsa thanzi ndi gawo lofunikira pulogalamu yamankhwala. Muli m'manja mwanu kuti chakudya chilichonse chisangalatse komanso kuti chikhale gawo laling'ono lakuchira.
Onetsetsani kuti chakudya cha wodwala chili ndi:
- Mbewu zonse zambewu zili ndi ulusi wambiri. Idzachepetsa cholesterol ndikuthandizira kuyeretsa thupi la poizoni.
- Masamba ndi zipatso. Mwa kusonkhanitsa utawaleza wa maluwa pa mbale imodzi, mutha kukhala otsimikiza kuti mukupatsa thupi lanu zakudya zofunikira. Maapulo ofiira kapena kabichi, malalanje a lalanje, kaloti kapena dzungu, tsabola wachikasu, nkhaka zobiriwira, katsitsumzukwa kapena broccoli, plums wabuluu, mphesa zamdima wakuda, biringanya zofiirira. Amatha kukhala atsopano, achisanu kapena owuma.
- Nsomba: nsomba ndi hering'i.
- Mapuloteni opezeka mu nyama yowonda ndi nkhuku, mtedza, nyemba, nandolo.
Chepetsani kugwiritsa ntchito kwanu:
- Zakudya zamchere ndi zamchere.
- Shuga woyengedwa. Kumwa shuga wochulukirapo kumalumikizidwa ndi matenda oopsa, mtundu wa 2 shuga ndi kunenepa kwambiri, zomwe ndizowopsa za sitiroko ibwereza.
- Zakudya zabwino komanso zakudya zosakanizidwa zamzitini zomwe mumakhalanso mchere wambiri (mchere) komanso zowonjezera zosapatsa thanzi.
- Mowa, inde.
- Trans mafuta: chakudya chokazinga, makeke, makeke.
Kumbukirani zophweka zizolowezi zabwino za kudya kukuthandizani kuchepetsa zinthu zitatu zomwe zimayambitsa sitiroko: cholesterol, kuthamanga kwa magazi, komanso kunenepa kwambiri. Awuzeni pang'onopang'ono m'moyo wanu komanso m'moyo wa okondedwa anu.
- Idyani zosiyanasiyana.
- Idyani zakudya zisanu zamasamba osiyanasiyana tsiku lililonse.
- Imwani madzi ambiri: m'mawa, musanadye komanso tsiku lonse, osachepera 1,5 malita.
- Werengani mosamala zomwe zikuchokera pazamankhwala ndikukana mwamphamvu zigawo zoyipa. Sankhani chakudya chopatsa thanzi ndikukhala athanzi.