Calcium ndi Vitamini D Okalamba amafunika kudya kashiamu ndi vitamini D wambiri kuti mafupa akhale ndi thanzi. Calcium imapezeka mu mkaka wopanda mafuta ochepa, chimanga cholimba, timadziti ta zipatso, ndi masamba obiriwira obiriwira. Calcium iyenera kumwedwa katatu patsiku. Zowonjezera ndi ma multivitamin okhala ndi calcium ayeneranso kukhala ndi vitamini D. Fiber CHIKWANGWANI ali ndi zotsatira zabwino pa ntchito ya matumbo ndi mtima dongosolo. Ngati muli ndi vuto lolemera kwambiri, muyenera kudya zakudya zambiri zokhala ndi fiber - zimakhutitsa thupi bwino ndikuchepetsa kumva njala. Amuna opitilira 50 amafunikira magalamu 30 a fiber tsiku lililonse. Fiber amapezeka mu nyemba, mbewu zonse, masamba, zipatso ndi zipatso.
potaziyamu Kuthamanga kwa magazi, madokotala amalangiza kuti muwonjezere kudya kwanu kwa potaziyamu ndi kuchepetsa kudya kwanu kwa sodium (mchere). Magwero abwino a potaziyamu ndi zipatso, ndiwo zamasamba, ndi mkaka wopanda mafuta ambiri. Sankhani zakudya zomwe zilibe mchere wambiri, ndipo muzigwiritsa ntchito zitsamba ndi zokometsera m’malo mwa mchere pophika kunyumba.
mafuta abwino Ngati muli onenepa kwambiri, muyenera kuchepetsa kudya kwamafuta ndi 20-35%. Mafuta a azitona owonjezera, mafuta a canola, walnuts, ma almond, ndi ma avocados ali ndi mafuta osakwanira ndipo ndi abwino ku thanzi la mtima. Anthu okalamba omwe ali ndi cholesterol yambiri m'magazi ayenera kuchepetsa kudya mafuta a saturated ndi kudya mkaka wamafuta ambiri ndi zakudya zokazinga.
Werengani zopatsa mphamvu Zakudya za anthu okalamba ziyenera kukhala zosiyana ndi zakudya za achinyamata. Monga lamulo, ndi ukalamba timakhala osagwira ntchito ndipo pang'onopang'ono timataya minofu, kuchuluka kwa kagayidwe kachakudya m'thupi kumachepa, zomwe nthawi zambiri zimabweretsa mavuto ndi kunenepa kwambiri.
Zaka, jenda ndi moyo zimatsimikizira kufunika kwa thupi kwa mphamvu ndi zopatsa mphamvu. Malangizo kwa amuna opitilira zaka 50: - Osagwira ntchito - 2000 zopatsa mphamvu / tsiku - Kukhala ndi moyo wathanzi - 2200 - 2400 zopatsa mphamvu / tsiku - Kukhala ndi moyo wokangalika - 2400 - 2800 zopatsa mphamvu / tsiku.
Kwa okalamba, kuchita masewera olimbitsa thupi ndikwabwino kwambiri - osachepera mphindi 30 patsiku (kapena tsiku lililonse). Zochita zamasewera zimathandizira kufulumizitsa kagayidwe, kubwezeretsa minofu ndikuwonjezera mphamvu. Komanso, ndi njira yabwino yosangalalira.
Chitsime: earight.org Kumasulira: Lakshmi