PasseportSanté - Hélène Baribeau, mwakhala katswiri wazakudya kwazaka zingapo tsopano. Kodi masomphenya anu ndi otani pankhani ya zakudya kuti muchepetse kunenepa, zilizonse (zonenepetsa, zopatsa mphamvu, zopatsa mphamvu, ndi zina zambiri)?

Pazakudya, tifunika kukhazikitsa malire, kaya ndi kuchuluka kapena zakudya. Kusankha ndi kuchuluka kwa chakudya kumangotengera malangizo, zinthu zakunja. Anthu omwe amadya adafotokozeratu magawo azakudya zomwe azidya nthawi inayake yamasana, kotero kuti sangadye chifukwa ali ndi njala, koma chifukwa ndi nthawi ndi nthawi yoti adye. kuti adauzidwa kutero. Pakanthawi kochepa, itha kugwira ntchito, koma pakapita nthawi, popeza sitikugwirizana ndi zosowa zathu zenizeni, titha kusiya. Kumbali imodzi, pali thupi lomwe limatha kufunsiranso zakudya zina: chakudya chochepa m'thupi, mwachitsanzo, chimapangitsa kukhumudwa, kutopa, kotero thupi lidzafuna mphamvu. Palinso gawo lamaganizidwe: pali mbale ndi zokonda zomwe tiphonya, ndipo tikaphwanya kamodzi, timakhala ndi zovuta zambiri zosiya chifukwa takhala tikumanidwa kwa nthawi yayitali, motero timachira. kulemera.

Pasipoti ya Zaumoyo - Mumalimbikitsa zakudya zosiyanasiyana komanso zabwino, koma ndi cholinga chochepetsa thupi, izi zikutanthauzanso kuwunika momwe mumadyera ndikuchepetsa zakudya zina, makamaka mbewu ndi shuga woyengedwa, komanso zakudya zopangidwa chakudya. Kumbali inayi, mumaumirira kufunikira koti mumvere zofuna zanu ndikupewa zoletsedweratu. Kodi mumamvera bwanji zokhumba zanu kwinaku mukudya zakudya zopatsa thanzi?

Ndizokhudza kuzindikira zokhumba zanu ndikuyamba kubwerera. Kuti tichite izi, tiyenera kudzifunsa mafunso 4: tisanadye, tiyenera kudzifunsa kaye ngati tili ndi njala. Ngati yankho ndi lakuti ayi, timayesetsa kuzindikira chomwe chimatipangitsa kufuna kudya kuti titenge gawo pobwerera kumene: tawonapo china chake kapena tinanunkhiza fungo lomwe limatipangitsa kufuna kudya? Ngati yankho ndi inde, timadabwa kuti tikufuna kudya chiyani. Simukufuna chakudya china, mungafune kukoma kapena kapangidwe kake, mwachitsanzo china chozizira, chosalala komanso chamchere. Ndiye, ndipamene zakudya zimakhudzira: timamuphunzitsa munthuyo kuti apange mbale yolingana ndi zokhumba zawo. Ngati akufuna pasitala, timakonza pafupifupi kotala la mbale mu pasitala, ndi msuzi pang'ono, gawo la nyama ndi gawo lamasamba. Lingaliro silokwanira kupanga mbale kuti muchepetse kunenepa, koma kupereka chitsogozo cha magawo abwino azaumoyo ndikukhala okwanira kwanthawi yayitali: ngati munthu akufuna kudya pasitala, titha kuwongolera kusankha kwake pasitala kwathunthu mbewu zomwe zimadzaza kuposa pasitala woyera. Ngati akufuna kudya nkhuku, ayenera kudziwa kuti magalamu 30 sangakhale okwanira, kuti aphunzire kufikira pang'ono osayeza kulemera kwa chakudya, chifukwa chake kuyerekezera kwakukula. Ndipo ngati akulakalaka batala ndi hamburger, lingalirolo silopangitsa kuti azidya zokha ndi batala, kuti akwaniritse kulakalaka kwake pakudya gawo limodzi la batala, theka la hamburger, ndi gawo lalikulu la ndiwo zamasamba kapena ndiwo zamasamba zosaphika. Mphindi makumi awiri mutayamba kudya, pomwe zizindikilo zakukhuta zafika, pamapeto pake limakhala funso loti tidabwe ngati takhuta, ngati tisiye pa mbale yathu kapena kuthiranso mafuta. Odwala anga ambiri amaganiza kuti azifuna chakudya chopanda thanzi nthawi zonse, koma ayi, mukamamvera zolakalaka zanu ndipo chilichonse chikakhala chololedwa, izi zimachitika: nthawi zina mumafuna shuga, koma tidzafuna pafupipafupi kuposa pomwe timaletsa chifukwa, potero, nthawi zambiri timakhala okhudzidwa.

HealthPassport - Mumagogomezera kwambiri zakufunika kwakumamatira ku njala yanu ndikudzaza chakudya kuti muchepetse kunenepa, koma zitha kukhala zovuta kusiyanitsa zosowa ndi zolakalaka kumayambiliro azakudya, makamaka zomwe tili nazo "Zolakalaka shuga". Mukuwalangiza chiyani anthu awa?

Odwala anga ambiri samva kapena kuzindikira bwino kuti ali ndi njala komanso kukhuta. Nthawi zambiri ndimawalangiza kuti adziwe zolemba kwa mwezi umodzi, momwe amalemba nthawi iliyonse yakudya, nthawi yakudya, zomwe amadya, ndi ndani, malo, malingaliro awo, zomwe akumva asanadye. , adatenga nthawi yayitali bwanji kudya, kukhuta atadya, komanso chochitika chomwe mwina chidawakhudza pakudya, monga nkhani zoipa, nthawi yovuta, kapena kucheza. Kusunga magazini ino kumalola anthu kudziwa momwe angamamverere okha, sizokhudza kulemera konse, ngakhale anthu ambiri amakonda kupuma kapena kutaya pang'ono akatero.

Passport ya Zaumoyo - Chimodzi mwazodzudzula zazikuluzikulu zomwe amadya ndi momwe amathandizira kulemera nthawi zina kuposa momwe chiwembu chisanayambe. Kodi mudatsatirapo anthu omwe amakonda kusala ndi zotsatira za yoyo pazakudya?

Wina akawona wodyetsa zakudya, nthawi zambiri amakhala chifukwa chakuti adayesapo njira zingapo m'mbuyomu, ndipo sizinagwire ntchito, chifukwa chake ndatsata anthu ambiri omwe adadya zakudya za yoyo. Pamenepo, timayesetsa kusintha njira yathu: cholinga choyamba ndikuletsa kutuluka kwa magazi kunenepa. Kachiwiri, timayesetsa kuti wodwalayo achepetse kunenepa, koma ngati wachita kale zakudya zambiri mwachitsanzo, izi sizotheka nthawi zonse, thupi lake limagonjetsedwa ndi kuchepa thupi, momwemo ndikofunikira kuyamba njira yovomerezera .

PasseportSanté - Mukuganiza bwanji zakunenepa kwambiri? Kodi mukuganiza kuti ndi matenda osachiritsika komanso kuti pali malire ochepera omwe odwala sangathe kutsikiranso?

Zowonadi, kunenepa tsopano kwadziwika kuti ndi matenda ndi WHO chifukwa sikungasinthike, makamaka pakakhala kunenepa kwambiri, mulingo wa 2 ndi 3. Anthu akakhala ndi vuto la kunenepa kwambiri mulingo woyamba ndipo alibe vuto lathanzi lomwe limakhudzana ndi kunenepa kwawo, ndikuganiza itha kusintha pang'ono vutoli posintha kosatha. Sangadzapezenso kulemera kwawo koyamba koma titha kukhala ndi chiyembekezo chowapangitsa kuti achepetse 1 mpaka 5% ya kulemera kwawo. Pakakhala kunenepa kwambiri, silimakhalanso funso la zopatsa mphamvu, ndizovuta kwambiri kuposa izi, ndichifukwa chake akatswiri ena amaganiza kuti opaleshoni yochepetsa thupi ndiyo yankho lokha kwa anthuwa. , ndipo zakudya ndi masewera olimbitsa thupi sizikhala ndi zotsatira zochepa. Sindinakumanepo ndi wodwala wonenepa kwambiri, m'malo mwake ndimapeza anthu onenepa kwambiri kapena omwe ali onenepa kwambiri. Koma ngakhale kwa anthu omwe ali onenepa pang'ono, sizivuta kuonda.

PasseportSanté - Kodi malo zolimbitsa thupi amakhala ndi malo ati pazomwe mumalangiza?

M'malo mwake, ndimalimbikitsa odwala anga kuchita masewera olimbitsa thupi: kukhalabe achangu masana, kuyimirira momwe angathere, mwachitsanzo. Kuyenda ndi ntchito yomwe ndimapereka kwambiri chifukwa ndichinthu chomwe tikudziwa kale, sichifuna zida zilizonse, ndipo ndikuchita zolimbitsa thupi zomwe zingalimbikitse kugwidwa kwamafuta. mwa anthu onenepa kwambiri. Mosiyana ndi izi, zochitika mwamphamvu kwambiri zimatenga chakudya chochuluka kuposa mafuta. Mwachitsanzo, ngati wodwala wanga atenga masitepe atatu patsiku, ndikamuwuza kuti akwere ku 3, kenako mpaka 000, ndikuyenda pafupifupi tsiku lililonse. Ndikofunikira kuti zosintha zomwe timapereka kwa odwala ndizosintha zomwe atha kupanga m'kupita kwanthawi, kuti athe kuziphatikiza ndi moyo wawo watsiku ndi tsiku, apo ayi sizingagwire ntchito. Nthawi zambiri mukayamba kudya, mumadziwa kuti simungathe kudya moyo wanu wonse, choncho kuyambira pachiyambi, mumalephera.

Passport ya Zaumoyo - Kafukufuku waposachedwa akuwonetsa kuti pali zinthu zina zomwe zitha kutengera kunenepa: Zomera zoyipa zamatumbo zomwe zimafalikira ndi mayi yemwe wakhudzidwa ndi kunenepa kwambiri, mwachitsanzo. Ngati tingawonjezere izi pazinthu zambiri zomwe zadziwika kale (majini, kuchuluka kwa chakudya, kuchulukitsa kwa zakudya zosinthidwa, moyo wongokhala, kusowa nthawi, kuchepa kwa zinthu) kudya mopatsa thanzi ndikukhalabe ndi thanzi labwino sikumakhala ulendo weniweni? za wankhondo?

Ndizowona kuti zinthu zonse zamafakitale zomwe zili ndi malonda odabwitsa zimativutitsa nthawi zonse. Ngakhale ali ndi mphamvu, kulimbikira ndi chidziwitso chomwe munthu angakhale nacho, zakudya zopanda thanzi komanso kutsatsa kwake ndi zamphamvu kwambiri. M'lingaliro ili inde, ndizovuta komanso zovuta tsiku ndi tsiku, ndipo pansi pazimenezi anthu omwe ali ndi kagayidwe kake kagayidwe kachakudya, chibadwa chosasangalatsa, zomera zosauka m'matumbo, amatha kulemera kwambiri. Kuti tipewe mayesero, tikhoza kuchepetsa maola a TV osati kukhala pansi, komanso kuti tiwone malonda ochepa. Zimakhudzanso kukhala ndi zinthu zabwino kunyumba, kapena kugula zinthu zamtengo wapatali m'njira zing'onozing'ono. Pamapeto pake, chomwe chikuyambitsa mliri wa kunenepa kwambiri padziko lapansi simunthu payekha, kwenikweni ndi malo azakudya. Ichi ndi chifukwa chake pali njira zochepetsera zakudya zopanda thanzi, monga misonkho, ndi chifukwa chake kuli kofunika kukhala ndi maphunziro abwino a zakudya.

Bwererani patsamba loyamba la Kufufuza Kwakukulu

Sakhulupirira zakudya

Jean-Michel Lecerf

Mutu wa dipatimenti yazakudya ku Institut Pasteur de Lille, wolemba bukulo "Kwa aliyense kulemera kwake kwenikweni".

"Sikuti vuto lililonse lolemera limakhala vuto la chakudya"

Werengani kuyankhulana

Helene Baribeau

Katswiri wazakudya, wolemba buku la "Idyani bwino kukhala pamwamba" lofalitsidwa mu 2014.

“Muyenera kudziwa zosowa zanu zenizeni”

Werengani kuyankhulana

Amakhulupirira njira yawo

Jean Michel Cohen

Nutritionist, wolemba buku "Ndinaganiza zochepetsa" lofalitsidwa mu 2015.

"Kudya nthawi zonse kungakhale kosangalatsa"

Werengani kuyankhulana

Alain Delabos

Dokotala, bambo wa lingaliro la kuwerengera nthawi komanso wolemba mabuku ambiri.

"Zakudya zomwe zimalola thupi kuti lizitha kuyendetsa bwino ma caloric"

Werengani kuyankhulana