Chakudya cha (COVID-19). Zomwe muyenera kudya ndi kumwa.

Introduction

2020 idabweretsa chiwopsezo chatsopano cha kachilombo kwa anthu padziko lapansi - matenda a kachilombo ka COVID-19, omwe akhudza kale mamiliyoni a anthu m'maiko osiyanasiyana padziko lapansi. Mu kanthawi kochepa, asayansi padziko lonse lapansi atenga nawo mbali pofufuza njira zofalitsira kachilomboka, matenda opatsirana a matendawa, chitukuko cha katemera wothandizira kachilomboka. Mwa zina zomwe zikuwerengedwa zokhudzana ndi matenda a coronavirus, chimodzi mwazofunikira kwambiri komanso zosathetsedwa bwino ndikukhazikitsa njira zothandiza popewera kupatsa thanzi ndikukhazikitsanso anthu omwe ali ndi matenda a coronavirus komanso anthu omwe akhala kudzipatula kwanthawi yayitali. .

Kumayambiriro kwa mliri wa kachilombo ka COVID-19, World Health Organisation (WHO) idazindikira kuti zakudya ndi chimodzi mwazinthu zofunika kwambiri kuti anthu azikhala ndi thanzi labwino podzipatula komanso kudzipatula. Ofesi ya European European for the Prevention and Control of Noncommunicable Diseases yakhazikitsa malamulo ofunikira.

Zina mwazinthu zofunika kwambiri komanso zifukwa zamankhwala zomwe zimapangitsa kuti pakhale zovuta m'thupi panthawi yodzipatula komanso kudzipatula, monga zofunika:

• kupsinjika;
• kuchepetsa kufunika kothandiza kukana mopanda tanthauzo kwa thupi pazovuta zachilengedwe, makamaka, chilengedwe (tizilombo, ma virus);
• kuchepa kwa masewera olimbitsa thupi;
• kuphwanya maboma azikhalidwe ndi zakudya.

Amadziwika kuti zakudya zakudya amathandiza kwambiri kupewa osati matenda osiyanasiyana, komanso matenda thanzi mikhalidwe kudzipatula ndi kuika kwaokha. Malangizo a Rospotrebnadzor wa Russian Federation akuwonetsa kuti zinthu zofunika kwambiri popewa kuchepetsa nkhawa zomwe zimakhalapo kwa nthawi yayitali komanso kudzipatula, kuchita masewera olimbitsa thupi, komanso kuchepetsa kuchuluka kwa kalori pazakudya.

Kufunika kochepetsa ma calorie azakudya ndi 200-400 kcal kukuwonetsedwanso ndi wamkulu wazakudya ku Russia, wophunzira VA Tutelyan.

Ku United States, kuwunika kosiyanasiyana kudachitika kwa odwala onse omwe adatsimikiziridwa ndi ma COVID-19 omwe adalandira chithandizo chamankhwala ku New York kuyambira Marichi 1, 2020 mpaka Epulo 2, 2020, ndikutsatiridwa mpaka Epulo 7, 2020.

Asayansi apeza kuti pafupifupi theka la odwala (46%) omwe agonekedwa mchipatala ndi matenda a coronavirus anali azaka zopitilira 65. Anapezanso kuti anthu omwe amapezeka kuchipatala omwe ali ndi coronavirus yayikulu komanso kunenepa kwambiri. Malinga ndi kafukufukuyu, ngakhale omwe sanakwanitse zaka 60 ali ndi mwayi wowwirikiza kuchipatala ngati ali onenepa kwambiri. Ofufuzawo akuti izi zimachitika chifukwa chakuti odwala onenepa kwambiri amatha kutenga matenda. Chitetezo cha mthupi lawo chimayesetsa kulimbana ndi mafuta owonjezera amthupi, motero samalimbana ndi kachilomboka.

Kafukufuku akuwonetsa kuti zaka za odwala komanso zovuta zina monga kunenepa kwambiri komanso matenda amtima ndizoyambitsa zam'chipatala. Kunenepa kwambiri kumawerengedwa kuti ndi koopsa kuposa khansa kwa odwala omwe ali ndi coronavirus.

Malinga ndi World Obesity Federation (WOF), kunenepa kwambiri kumapangitsa kuti matenda a coronavirus ayambe (COVID-19). Anthu omwe ali ndi BMI azaka 40 kapena kupitilira apo amalangizidwa kuti azisamalira kwambiri, komanso kupewa matenda ndikofunikira kwambiri kwa anthu onenepa kwambiri.

WHO Center for Disease Control and Prevention (CDC) yanena kuti anthu omwe ali ndi matenda amtima komanso matenda ashuga ali pachiwopsezo chachikulu chazovuta zochokera ku COVID-19. Popeza kuchuluka kunenepa kwambiri padziko lonse lapansi, anthu ambiri omwe amatenga kachilombo ka coronavirus akuyembekezeka kukhala ndi BMI yoposa 25.

Kuphatikiza apo, anthu onenepa kwambiri omwe amadwala ndipo amafunikira chisamaliro champhamvu amayambitsa mavuto pakuwongolera odwala poletsa kunenepa kwambiri kwa odwala ndizovuta kwambiri, zitha kukhala zovuta kupeza malingaliro azidziwitso a matenda (popeza pali zoletsa zolemera pamakina ojambula).

Chifukwa chake, kuwongolera kulemera kwa thupi ndichinthu chofunikira osati pongokhala ndi thanzi, komanso popewa zovuta za COVID-19. Kafukufuku wambiri wokhudzana ndi chikhalidwe cha anthu akuwonetsa kuti kugwiritsa ntchito zakudya zopatsa thanzi ndikuchepetsa ma kalori ndizothandiza kwambiri pazolinga izi.

Kuledzera kumatchulidwa makamaka kwa odwala omwe ali ndi matenda a coronavirus. Pakati pa mitundu yazachipatala ya mawonetseredwe a matenda a coronavirus, komanso kupuma kwamatenda, kuledzera kwakukulu komanso kukula kwa mawonetseredwe monga sepsis ndi septic (opatsirana-poizoni) amathandizira kwambiri. Komanso, pali zizindikiro za kusapeza m'mimba, nseru, kusanza.

Kuphatikiza apo, kuledzera sikungokhala chifukwa cha matendawa, komanso zotsatira zakumwa mankhwala owopsa kwambiri panthawi yamankhwala, kukhala kwa nthawi yayitali kwa odwala pamalo akutali, kutakataka, ndi zina zambiri. kuledzera, monga kufooka, kutopa kwambiri, kuphwanya kukoma, masomphenya, kumva, kupweteka kwa minofu kumachitika, matenda amisala am'maganizo amapezeka pafupipafupi, kuwonjezeka kwamatenda am'mimba, chifukwa amadziwika kuti limodzi ndi dongosolo la kupuma, thirakiti la m'mimba lilinso "chipata" cholowera ku coronavirus.

Malangizo abwinobwino a Coronavirus (COVID-19)

Palibe chinthu chimodzi chodyera chomwe chingawononge coronavirus kapena kuletsa kulowa m'thupi la munthu. Ananyamula m'chiuno, anyezi, sea buckthorn, nyama yankhumba, batala, tsabola, oak tincture, tiyi wobiriwira, nsomba kapena broccoli siziteteza kumatenda a COVID-19, ngakhale ali athanzi kudya. Kutsatira malangizo ena m'moyo watsiku ndi tsiku kudzakuthandizani kuti mupewe matendawa.

Kumwa boma.

Zilonda zam'mimba zotchinga ndizomwe zimalepheretsa kachilomboka. WHO sapereka malangizo omveka bwino pamlingo wamadzi womwe munthu ayenera kumwa. Pali zinthu zambiri zomwe zimakhudza mtengowu. Umu ndi momwe thupi la munthu limakhalira, zaka, kupezeka kwa matenda osiyanasiyana, chilengedwe (kutentha, nyengo yotentha), kapangidwe kazakudya, zizolowezi ndi zina zambiri. Amakhulupirira kuti munthu amafunika osachepera 25 ml / kg / tsiku. Komabe, chiwerengerochi chimatha mpaka 60 ml / kg / tsiku.

Chitetezo chathu 80% chiri m'matumbo.

Ndipo kugwiritsa ntchito zakudya zokhala ndi michere kumathandizira kukhala ndi microflora yabwinobwino yamatumbo athu. Kuphatikiza apo, masamba, zipatso, zipatso zimakhala ndi polyphenols, pectin, mavitamini amitundu yosiyanasiyana.

WHO imalimbikitsa kudya osachepera Magalamu 400 zamasamba osiyanasiyana ndi zipatso tsiku ndi tsiku.

Quercetin anali wokangalika polimbana ndi ma virus. Amapezeka tsabola wobiriwira ndi wachikasu, katsitsumzukwa, yamatcheri, capers.

Tikulimbikitsidwa kuti muphatikize ndere zofiira ndi zobiriwira muzakudya, chifukwa zimakhala ndi griffithin, yomwe yawonetsedwa kuti ndiyothandiza polimbana ndi kachilombo ka herpes ndi kachilombo ka HIV.

Garlic ndi anyezi muli alliin, yomwe, ikadulidwa kapena kuphwanyidwa, imatembenukira ku allicin, chinthu chotchedwa antibiotic yachilengedwe. Ili ndi ntchito yayikulu yolimbana ndi mabakiteriya. Amasungidwa m'magazi ndi m'mimba mwazi. Momwe izi zimagwirira ntchito ndi mavairasi, mwatsoka, sizikumveka bwino. Koma yakhala ikugwiritsidwa ntchito kwazaka zambiri popewa komanso kuchiza matenda.

ginger wodula bwino, yomwe, mosiyana ndi adyo, imakhalanso ndi fungo labwino, chifukwa cha kuchuluka kwa ascorbic acid, mavitamini a gulu B, A, zinc, calcium, ayodini, maantibayotiki achilengedwe ndi zinthu zowononga, pamodzi ndi adyo heme, imakhala yolimbikitsa pa thupi ndipo kumawonjezera kukaniza matenda osiyanasiyana.

Gawo logwiritsa ntchito ginger - gingerol - limachepetsa kwambiri kutupa ndi kupweteka kwakanthawi. Ginger amadziwika kuti amathandiza thupi kudziyeretsa pafupifupi mitundu yonse ya poizoni.

Yogwira pophika mu Turmeric, curcumin, amadziwika kuti ndiwopatsa mphamvu chitetezo chamthupi komanso maantibayotiki achilengedwe omwe amalepheretsa mabakiteriya pamavuto apakhungu.

The ntchito Lemoni chifukwa chimfine chimakhudzana ndi zomwe zimapezeka mu ascorbic acid mwapadera mu chipatso ichi. Chowonadi ndi chakuti ascorbic acid ndimphamvu yochepetsera. Amatha kuchepetsa chitsulo, chomwe chili ndi oxidized. Chitsulo chochepetsedwa chimatha kuchitapo kanthu popanga zowononga zaulere. Mukakhala ndi matenda, zopitilira muyeso zimathandizira thupi lanu kuthana nawo, chifukwa amapha zamoyo zonse, kuphatikiza ma virus ndi bacteria.

Ndikofunikira kuti mandimu, monga zipatso zina za citrus, sizokhazo kapena zolemera kwambiri za ascorbic acid. Muyenera kuzidya zonse ndi khungu. Kuphatikiza pa zipatso za citrus, tikulimbikitsidwa kuti tigwiritse ntchito zipatso ndi ndiwo zamasamba zomwe sizikutha.

Mtsogoleri mu vitamini C okhutira ndi wakuda currant, ananyamuka m'chiuno, cranberries ndi zipatso zina, sauerkraut, tsabola belu, masamba obiriwira obiriwira ndi ena. Sizingakhale zopanda pake kukumbukira kuti pakufalikira kwa matenda a COVID-19, zipatso zonse, zipatso ndi ndiwo zamasamba zomwe zimadyedwa popanda kutentha zimayenera kutsukidwa bwino.

Pro- ndi Prebiotic

Zakudya zomwe zimakhala ndi pro- ndi prebiotics zimathandizanso kuti m'matumbo asamawonongeke. Mkaka wothira ndi gwero labwino kwambiri la calcium, mavitamini ndi ma microelements, ali ndi zotsatira zabwino pamatumbo am'mimba, chifukwa cha zomwe zili mu lactobacilli.

chicory ndi Atitchoku ku Yerusalemu, chifukwa cha zomwe zili ndi inulin, ndizofunikira pokhala ndi thanzi lam'mimba.

Omega-3

Thanzi la khungu la Omega-3. Nsomba zam'madzi monga nsomba yam'nyanja yamchere, nsomba, hering'i, tuna, mackerel ndi sardines, komanso mafuta a fulakesi, ali ndi omega-3 acid ambiri, omwe amapereka zida zopangira mahomoni odana ndi zotupa - eicosanoids, omwe amathandizira chitetezo chamthupi.

Kuti thupi ligwire ntchito bwino, pamafunika magalamu 1-7 a Omega-3 fatty acids patsiku. Omega-3s imathandizira chitetezo chamthupi cha munthu. Zakudyazo ziyenera kukhala ndi nsomba zamafuta 2-3 sabata. Mafuta a masamba amakhala ndi Omega-6, -9 fatty acids, omwenso ndi ofunikira mthupi lathu. Ndibwino kuti muzidya mafuta magalamu 20-25 patsiku.

vitamini D

Vitamini D ndiye mavitamini oteteza kwambiri thupi. 80% ya anthu amasowa vitamini iyi, makamaka munthawi yopanda dzuwa kunja kwazenera.

Nsomba ndiye gwero lathunthu la vitamini, othandiza kwambiri amadziwika: halibut, mackerel, cod, hering'i, tuna ndi chiwindi cha nsombazi. Zina mwa vitamini D ndizo mazira, zinyalala, bowa m'nkhalangondipo mkaka.

Muthanso kumwa mukamakonzekera kapena zowonjezera kuti mupeze osachepera 400-800 IU patsiku.

mafuta

Mapapu athu ndi chiwalo chodalira kwambiri mafuta, ndipo popanda kudya kwathunthu kwamafuta mthupi ndi chakudya, ntchito yamapapo imasokonekera. Chinthu chomwe chimapweteketsa mapapu osachepera kusuta kotchuka ndi chakudya chopanda mafuta. Kuperewera kwamafuta mu zakudya kumabweretsa kuti matenda aliwonse, kuphatikiza matenda a COVID-19, amalowetsa bronchi ndi mapapo mosavuta, kufooketsedwa ndi chakudya chochepa kwambiri.

Wamkulu amafunika magalamu 70-80 a mafuta patsiku, mpaka 30% yake ayenera kupatsidwa mafuta azinyama.

Chifukwa chiyani mafuta amafunikira kwambiri m'mapapu? Zigawo zazing'ono kwambiri zam'mapapu, momwe zimasinthana ndi mpweya, alveoli, zimakutidwa kuchokera mkati ndi chinthu chapadera, chosasunthika. Imasunga ma alveoli ngati ma thovu ndipo sawalola kuti "aziphatikana" pa mpweya. Zimathandizanso kuti mpweya uzilowa kuchokera m'magazi am'magazi.

Wogwira ntchitoyo amakhala ndi mafuta opitilira 90% (phospholipids). Chofunikira cha tsiku ndi tsiku cha phospholipids pafupifupi 5 g. Mazira a nkhuku muli ndi 3.4%, osafotokozedwanso mafuta a masamba - 1-2%, ndi batala - 0.3-0.4%. Mafuta ochepa pazakudya - sipadzakhala othamanga m'mapapu! Oxygen sangatengeke bwino, ndipo ngakhale mpweya wabwino kwambiri sungakupulumutseni ku hypoxia.

Mapuloteni

Nyama, nkhuku, nsomba, mkaka, mazira ndi gwero la mapuloteni azinyama, omwe thupi limafunikira kupanga minyewa ndikupanga mahomoni, komanso ma protein a chitetezo - ma antibodies omwe amatenga gawo lofunikira poteteza thupi ku mabakiteriya, mavairasi ndi tiziromboti. Mapuloteni azamasamba amawerengedwa kuti ndi opanda phindu potengera mtundu wa amino acid, koma ayenera kuphatikizidwa pazakudya. Mapuloteni olemera kwambiri ndi nyemba (nyemba, nandolo, mphodza, nsawawa), mtedza, mbewu (quinoa, sesame, mbewu za dzungu) Ndipo, ndithudi, soya ndi katundu wawo. Munthu wamkulu ayenera kutenga 0.8-1.2 g / kg ya kulemera kwa thupi la mapuloteni patsiku, oposa theka la iwo ayenera kukhala a nyama.

Komabe, zinthu zonse “zodabwitsa”zi zili ndi phindu pathupi la munthu, mwachitsanzo, zothandiza pa matenda aliwonse.

Mavuto azakudya panthawi ya Coronavirus

Musaiwale kuti chakudya chitha kuwononga chitetezo cha m'thupi. Zakudya zopatsa mafuta kwambiri, nyama zosuta, zakudya zamzitini ndi ma marinade, zakudya zoyengedwa ndi mafuta ochulukirapo kapena mafuta opitilira muyeso, chakudya chofulumira, shuga ndi mchere zimachepetsa chitetezo chamthupi.

Zakudya zamadzimadzi zosavuta (shuga) ndizo zimayambitsa kutupa kwadongosolo. Pulogalamu ya kukhuthala amapezeka mbatata, chimanga, rutabagas ndipo masamba ena, tirigu ndi mapira oyera oyera ndi shuga yemweyo. Ndi shuga yemwe amapanga hemoglobin ya glycated, yomwe "imakanda" zotengera zathu, ndikupangitsa kutupa kwa khoma la mitsempha. Tizilombo toyambitsa matenda timapezeka mu Shuga komanso mafangasi am'mimba, zomwe zimalepheretsa microflora yathu yabwino ndikuchepetsa chitetezo chathu. Chifukwa chake, ndibwino kukana maswiti, mitanda ndi zonunkhira, zakumwa zotsekemera.

Kupewa zakumwa zoledzeretsa kumathandizanso, chifukwa zakudya izi zimachepetsa kuyamwa kwa michere.

Tiyenera kukumbukira kuti chitetezo chokwanira chimakhudzidwa osati ndi chakudya chokha, komanso ndi zina zambiri. Awa ndi chibadwa, matenda osachiritsika, mawonekedwe amthupi (mwachitsanzo, kutenga pakati, ukalamba, kutha msinkhu, ndi zina zambiri), kupezeka kwa zizolowezi zoyipa, zachilengedwe, nkhawa, kusowa tulo ndi zina zambiri.

Zakudya zapadera zothanirana ndi thupi nthawi yamatenda a Coronavirus

Kuwunika kwazakudya zapadera zomwe zidalembetsedwa m'dziko lathu kuti zichotseretu poizoni m'thupi zidapangitsa kuti zitheke kupangira zinthu zotsatirazi kuti muchepetse thupi: "DETOX comprehensive nutrition program", detoxification jelly ndi mipiringidzo.

Iwo ndi apadera chakudya mankhwala a zodzitetezera zakudya zakudya kwa detoxification wa thupi, kulimbikitsa detoxification, kusintha m`mimba thirakiti ntchito, antitoxic chiwindi ntchito, galimoto-evacuation ntchito ya intestine, etc. Izi detoxification mankhwala amapereka ntchito ya magawo I ndi II wa poizoni. Chitetezo cha antioxidant ndi metabolism.

Zakudya zofunikira za 11 zowonongera thupi pomwe COVID-19

1. Maapulo. Amachita bwino kwambiri kuwononga thupi, ndipo msuzi wa apulo amathandizira kuthana ndi zovuta za ma virus tikadwala matenda, monga chimfine. Maapulo ali ndi pectin, yomwe imathandizira kuchotsa bwino ma heavy metal mankhwala ndi poizoni wina m'thupi. Sizangochitika mwangozi kuti pectin imaphatikizidwa m'mapulogalamu ochepetsa zochizira omwe amamwa mankhwala osokoneza bongo a heroin, cocaine, chamba. Kuphatikiza apo, maapulo amathandiza kuchotsa tiziromboti m'matumbo, matenda ena apakhungu, kuthandizira kuthana ndi chikhodzodzo, komanso kupewa mavuto a chiwindi.
2. Beets. Chachikulu "chotsuka" m'thupi lathu kuchokera ku poizoni ndi zinthu zina "zosafunikira" ndi chiwindi. Ndipo beets mwachilengedwe amathandizira kuwononga chiwindi chomwe. Njuchi, monga maapulo, zili ndi pectin wambiri. Madokotala ambiri amalimbikitsa kuti nthawi zonse muzidya beets m'njira zonse - yophika, yophika, yophika, yogwiritsa ntchito pokonza mbale zokometsera komanso maswiti.
3. Selari. Chofunikira kwambiri pakuchotsa poizoni. Zimathandiza kuyeretsa magazi, kupewa uric asidi mayikidwe m'malo olumikizirana mafupa, komanso kumapangitsa chithokomiro ndi zotupa. Selari imagwiranso ntchito ngati diuretic wofatsa, zomwe zimapangitsa kuti impso ndi chikhodzodzo zikhale zosavuta kugwira ntchito.
4. Anyezi. Amalimbikitsa kuthetsa poizoni pakhungu. Kuphatikiza apo, imatsuka matumbo.
5. Kabichi. Zomwe zimatsutsana ndi zotupa zimadziwika kwanthawi yayitali. Madzi kabichi amagwiritsidwa ntchito ngati njira yothetsera zilonda zam'mimba. Ndi lactic acid. Ndi kabichi uti omwe amathandizira kuti nyamayi ikhale yathanzi. Kuphatikiza apo, monga masamba ena obowoleza, kabichi imakhala ndi sulphofan, chinthu chomwe chimathandiza thupi kulimbana ndi poizoni.
6. Adyo. Muli allicin, yomwe imathandizira kutulutsa poizoni ndikuthandizira kukhala ndi thanzi lama cell oyera. Garlic amatsuka dongosolo la kupuma ndikuyeretsa magazi. Katundu wodziwika bwino: Amathandiza kuchotsa chikonga m'thupi, ndipo chitha kukhala chowonjezera pazakudya zanu mukasiya kusuta.
7. Atitchoku. Monga beets, ndiabwino kwa chiwindi, chifukwa imathandizira kutulutsa kwa ndulu. Komanso, artichokes imakhala ndi ma antioxidants komanso fiber.
8. Mandimu. Ndibwino kuti mumwe madzi a mandimu, ndikuwonjezera kumadzi ofunda, mandimu iyi ndimtundu wa chiwindi ndi mtima. Kuphatikiza apo, imalepheretsa kupanga miyala ya impso, yomwe ndi yamchere mwachilengedwe. Vitamini C wambiri amathandiza kutsuka mitsempha.
9. Ginger. Mphamvu zake zotsutsana ndi kuzizira zimadziwika kwambiri. Koma mphamvu ya diaphoretic ya ginger nthawi imodzi imalola thupi kutulutsa poizoni pakhungu.
10. Kaloti. Kaloti ndi madzi a karoti amathandizira kuchiza matenda opuma, akhungu. Amagwiritsidwa ntchito kuthana ndi kuchepa kwa magazi m'thupi ndikuwongolera kusamba.
11. Water. Matenda athu onse ndi maselo amafunikira madzi kuti agwire bwino ntchito. Ngakhale thanzi lathu lamaganizidwe limadalira kuchuluka kwa madzi omwe timamwa. Thupi likasowa madzi, limasokoneza ntchito zonse za thupi. Anthu amakono ataya chizolowezi chomwa madzi oyera, ndikuwasinthanitsa ndi khofi, tiyi, ndi soda. Zotsatira zake, ku United States, mwachitsanzo, pafupifupi 75% ya anthu amakhala opanda madzi ambiri. Chifukwa chake, kuchuluka kwa madzi akumwa (akatswiri azakudya amakono amaganiza kuti 1.5 - 2 malita tsiku lililonse ndichinthu chofunikira) ndi ntchito yofunikira.

Zakudya zopewera kunenepa kwambiri komanso kuchuluka kwa thupi polimbana ndi COVID-19

Ngati ndizosatheka kuyendetsa palokha zomwe zili ndi kalori, ndikosavuta kugwiritsa ntchito mapulogalamu azakudya zopatsa mafuta ochepa komanso zakudya zapadera zomwe zili ndi zifukwa zamankhwala zothanirana ndi kulemera kwa thupi. Chosangalatsa kwambiri ndi mapulogalamu apadera odziletsa.

Adani 8 odya kunenepa kwambiri

Maapulo

Maapulo, omwe ndi chakudya chopepuka chopepuka, adzakuthandizani kuti muchepetse kunenepa kwanu. Zipatso zamadzimadzi izi ndizopangira zakudya zambiri. Apulo wapakatikati amakhala ndi magalamu anayi a fiber. Kudya zakudya zopatsa mphamvu ngati maapulo kumakupangitsani kukhala okhuta kwa nthawi yayitali. Pectin yomwe imapezeka m'maapulo imaletsa kudya ndipo imathandizira thupi lanu kugwiritsa ntchito mafuta osungidwa mwachangu.

Ursolic acid, chimodzi mwazigawo zamphamvu zomwe zimapezeka mu peel peel, chimakulitsa kagayidwe kamene kamapangitsa kuti minofu ikule. Ma antioxidants ambiri mwamphamvu m'maapulo amathandizanso kupewa mafuta owonjezera m'mimba.

Mapila

Kudya mbale imodzi ya oatmeal patsiku kumatha kuchepetsa kuchepa kwa thupi. Oats ndi gwero labwino kwambiri lazakudya zamagetsi. Gawo limodzi lokha la chikho chodulidwa kapena chosindikizidwa cha oatmeal chimakupatsani pafupifupi magalamu asanu a fiber. Kudya zakudya zamtundu wapamwamba monga oats mu zakudya zanu kumatha kukupangitsani kukhala okhuta ndikuchepetsa kwambiri chidwi chodya zakudya zamafuta, zopanda thanzi. Kudya oats kumatha kufulumizitsa kagayidwe kake, komwe kumatanthauza kuti mafuta omwe asonkhanitsidwa "adzawotchedwa" pamlingo wothamanga. Oats amakhala ndi phytonutrients ndi mchere wambiri monga lignans, omwe amathandiza kwambiri kuchepa thupi poyambitsa mafuta okosijeni amchere.

Zipatso makangaza

Kudya mbewu za makangaza wowawira kapena msuzi wambiri wamakangaza kungakuthandizeni polimbana ndi kunenepa kwambiri. Mbeu za zipatso zosowa izi zimakhala ndi michere yambiri yomwe imathandiza kwambiri anthu onenepa kwambiri. Chipatso chotsika kwambiri cha calorie (zopatsa mphamvu 105) chimakhala ndi zinthu zambiri zosungunuka komanso zosungunuka, zomwe zimakupangitsani kuti mukhale okhuta.

Kudya nyemba zamakangaza kumatha kuletsa mafuta owopsa omwe amatchedwa triglycerides, omwe amasungidwa mthupi lathu. Makangaza amakhalanso olemera ndi polyphenols. Polyphenols amachulukitsa kuchepa kwa thupi, komwe kumabweretsa mafuta. Zomwe zili ndi mavitamini ndi antioxidants mumtengo wamakangaza zimathandizanso kuti muchepetse thupi.

Yogurt

Yogurt yatsopano, yomwe imagwira ntchito ngati chakudya chabwino komanso chokoma, itha kuthandizira kufulumizitsa njira yochepetsera thupi. Kugwiritsa ntchito yoghurt tsiku lililonse kumathandizira kuti mafuta aziwotcha kwambiri. Maantibiotiki kapena mabakiteriya abwino omwe amapezeka mu yogurt amatha kusintha kagayidwe kake ndi kagayidwe kake. Izi, zimathandizanso pakuwonda. Kumwa theka la kapu ya yogurt wokhala ndi mapuloteni ambiri kumakupangitsani kumva bwino. Yogurt yolemera kwambiri ndi mankhwalawa imapanganso calcium. Kuchulukitsa kudya kwa calcium kumatha kuchepetsa mafuta m'thupi lanu.

Peyala

Kusintha zokhwasula-khwasula zofananira monga tchipisi kapena Zakudyazi ndi ma avocado kumatha kuthandiza anthu onenepa kwambiri kukwaniritsa zolinga zawo zochepetsa thupi. Avocado ndi imodzi mwazakudya zabwino kwambiri zomwe mungaphatikizepo pazakudya zanu. Zipatsozi zimakhala ndi mafuta ambiri opindulitsa a monounsaturated fatty acids, omwe amalimbikitsa njira zamagetsi ndikuthandizira "kuwotcha" mafuta mwachangu. Chipatso choterechi chili ndi ulusi wambiri, womwe ungakuthandizeni kuthana ndi njala. Kudya ma avocado kumatsitsitsanso cholesterol "yoyipa" - lipoprotein yotsika kwambiri. Ndipo ichi ndichothandizanso chabwino pakukweza kwathunthu.

Lentils

Akatswiri azakudya amalankhula za mphodza ngati chakudya chachilengedwe. Lentili ali ndi zinthu zonse zosungunuka komanso zosasungunuka, zomwe zingakuthandizeni kuti mukhale omasuka. Chakudya chochepa kwambiri, chokhala ndi mapuloteni ambiri chimaphatikizaponso mavitamini ndi michere yambiri yofunikira yopititsa patsogolo kagayidwe kachakudya. Kusintha kagayidwe kake m'thupi kumabweretsa "kuwotcha" mafuta pamlingo wothamanga. Njira yabwino yophatikizira mphodza muzakudya zanu ndikuwaphatikiza ndi ndiwo zamasamba kapena saladi wobiriwira.

Tiyi yaukhondo

Imwani tiyi wobiriwira ngati mukufuna kutaya mapaundi owonjezerawo. Kumwa tiyi wobiriwira kawiri pa tsiku ndi njira yopita ku kuchepa thupi. Tiyi wobiriwira imathandizira kuthamanga kwa thupi, ndipo kuwongolera kagayidwe kake kumapangitsa kuti mafuta azisungunuka mwachangu. Tiyi wobiriwira amakhalanso ndi gawo lotchedwa EGCG (epigallocatechin gallate), yomwe imachepetsa kuchuluka kwamafuta omwe amasungidwa m'maselo amthupi. Mitundu yambiri ya polyphenols yomwe imapezeka mu tiyi wobiriwira imathandizanso kuti muchepetse thupi.

Water

Madzi mwachilengedwe amachepetsa njala. Kumva ludzu ndi njala kumapangidwa nthawi imodzi kuti zisonyeze kuti ubongo umafunikira mphamvu. Sitimazindikira ludzu ngati gawo limodzi, ndipo timazindikira malingaliro onsewa ngati kufunika kotsitsimula mwachangu. Timadya ngakhale thupi likafunika kulandira madzi okha - gwero la mphamvu zotsuka zosayerekezeka. Ingoyesani kumwa kapu yamadzi m'malo mokhala ndi kalori wokwera kwambiri ndipo njala yanu ithe!

Zakudya zapadera zakuchiritsira komanso zopatsa thanzi pomwe ndi coronavirus

Kuwonjezeka kowululidwa munthawi yodzipatula ndikudziyikira payokha pafupipafupi kukaona madokotala ndi anthu omwe ali ndi matenda am'mimba kumafuna kuti pakhale chakudya chapadera panthawiyi, chomwe chimalimbikitsa kugwira ntchito kwa m'mimba, matumbo, chiwindi, ndi kapamba. Poganizira kuti dongosolo lakugaya chakudya, monga tafotokozera kale, ndi, limodzi ndi kupuma, "njira" yolozera matenda a coronavirus mthupi, malo am'mimba ndimofunikira kwambiri.

Zachidziwikire kuti kupezeka kwa njira yotupa komanso kuphwanya m'mimba kumatha kukhudza kukula ndi kukula kwa matendawa mu COVID-19.

Pamodzi ndi kutsatira chakudya chokhwima cha matenda am'mimba kupatulapo pachimake, chamafuta, chokazinga, choletsa zinthu zowonjezera, kutsatira dongosolo losungira, ndikulimbikitsidwa kwakanthawi kathanzi komanso njira zodzitetezera.

Moore pankhani yokhala ndi thanzi labwino pomwe COVID-19 akuwonera mu kanema pansipa:

POMALIZA

Kupewa ndi kukhazikitsa anthu munthawi yodzipatula komanso kudzipatula pa mliri wa COVID-19 ndikofunikira kwambiri paumoyo wa anthu. Nkhaniyi ikuyenera kuwonedwa mozama.

Poganizira zovuta zomwe zimakhala zodzipatula komanso kudzipatula pa nthawi ya mliri wa coronavirus, monga kusachita masewera olimbitsa thupi komanso, chifukwa chake, kunenepa, zakudya zopanda malire chifukwa cha kusankha kochepa, kudya kwambiri, kusadya bwino, kusapezeka kwa zakudya zachikhalidwe. mankhwala, komanso kuthekera kwa exacerbations matenda aakulu a m`mimba thirakiti thirakiti kusapeza bwino, nseru, kusanza, chopondapo chisokonezo, etc., kuika zakudya zakudya kupewa ndi achire zakudya, munali zonse zofunika kwambiri zigawo zikuluzikulu za thanzi. zakudya, ndizofunikira kwambiri kwa anthu omwe amadzipatula komanso kukhala kwaokha.

Pamodzi ndi izi, kumwa m'mikhalidwe iyi yazakudya zotsika kalori, zomwe zimatchulidwanso kuti detoxification, zomwe zingagwiritsidwe ntchito ndi anthu okhala kwaokha komanso kudzipatula, komanso odwala pofuna kupewa kunenepa kwambiri komanso kunenepa kwambiri, ndizofunikira. Mankhwalawa amathanso kugwiritsidwa ntchito ndi odwala matenda a shuga, matenda amtima komanso matenda angapo am'mimba. Ubwino wawo wofunikira ndi zinthu zosiyanasiyana, zinthu zabwino za organoleptic, kukonzekera bwino kunyumba komanso nthawi yayitali ya alumali, komanso kuthekera kogwiritsa ntchito paokha komanso ngati chowonjezera pazakudya zazikulu.

Poganizira zomwe zingachitike chifukwa cha thanzi la odwala, komanso omwe anali kudzipatula komanso kudzipatula, kumapeto kwa nthawi zoletsa m'maiko angapo, kusanthula mosamala zaumoyo wa anthu adzafunika kuti apititse patsogolo kukonzanso, makamaka zakudya, njira, zomwe ndizofunikira makamaka pokhudzana ndi kuthekera kwachiwiri kwa matenda a coronavirus.