Dyetsani Calcium, Fiber, ndi Zambiri!
Kusuta nthawi ndi nthawi mu moyo wanu pamene kudya kumakhala kovuta. Ngakhale tikuwoneka kuti sitidziwa nthawi zonse zomwe timadya, zomwe timayeza, ndi momwe timawonera, kusamba kwa nthawi kumapereka chidwi kwambiri kufunika kwa zakudya zabwino. Kuwonjezera apo, kuchepetsa kuchepa kwa thupi ndi zoopsa zaumoyo zomwe zimadzera ndi msinkhu, ndipo zikuwonekeratu kuti tiyenera kupanga makilogalamu onse pazinthu zabwino. Kodi timaika bwanji patsogolo pazovuta zonsezi? Tikufuna kukhala ndi thanzi labwino, tiwoneke bwino, koma osapitirira. Pamene tikupanga zosankha zathu za tsiku ndi tsiku, ndi zakudya ziti zomwe tiyenera kuzidya?
1 -
YogurtPamene mutha msinkhu wam'mbuyo, umoyo wathanzi umaganizira. Kalisiyamu ya tsiku ndi tsiku ndi gawo la mafupa amphamvu, pamodzi ndi vitamini D ndi masewera olimbitsa thupi. Zakudya za mkaka wa mafuta ochepa monga yogurt, sardines, amondi, madzi a lalanje ndi madzi ena amchere ndi njira zonse zopezera calcium kuchokera ku chakudya. Ngati mwasankha kugwiritsa ntchito chowonjezera, onetsetsani kuti ali ndi chizindikiro cha USP (United States Pharmacopeia) pa izo kuti mukhale otsimikiza kuti alibe mankhwala monga kutsogolera. Kalimasi yanu ya tsiku ndi tsiku ikhale 1200mg, kuphatikizapo zowonjezeretsa ndi zakudya.
2 -
OatmealZakudya za zakudya ndi mbali ya zomera zomwe sizingowonongeka mosavuta. Kuwonjezera fiber kwa zakudya zanu monga mbewu zonse, zipatso, ndi zamasamba zingachepetse cholesterol, kuchepetsa magazi m'magazi, ndi kuteteza kudzimbidwa-zokhudzana ndi thanzi lonse pamene mukufika kumapeto. Zili ndi phindu lina la kukupangitsani kuti muchepetse kusaka, zomwe zingakuthandizeni kudya pang'ono pang'onopang'ono ndikulembetsa ngati mutadzaza. Yesetsani kusiya malo omwe amathandiza tsiku lazakudya zoyera monga mkate woyera kapena pasta ndi mtundu wonse wa mbewu monga oatmeal. Momwemonso, mutenga pafupifupi magalamu 21 patsiku kuti musamayende bwino.
3 -
MadziM'buku lake, Larrian Gillespie amaitana madzi, "mpweya wa oxygen." Ndipo monga oxygen imadyetsa selo iliyonse, madzi ndi ofunika kwambiri kuti amayi am'maopausale azitha kutulutsa maselo, kuchepetsa khungu, ndi kuchotsa poizoni m'thupi. Yesetsani kukhala ndi tsiku limodzi ndi theka la tsiku. (Ngati muyesa mu botolo lalikulu kapena mbiya kumayambiriro kwa tsiku, mukhoza kuona momwe mukuyendera ndikuyesa kumaliza nthawi yogona.)
4 -
Mafuta a AzitonaMuyenera kudya mafuta tsiku lililonse. Mafuta amathandiza mahomoni oyenera, kudya, insulini, komanso vitamini. Koma mafuta onse sali olengedwa ofanana. Kuchulukitsa kuchuluka kwa mafuta osakanikirana ndi mafuta kungachepetse cholesterol yanu osati kuwonjezera vuto. Kuika mafuta a azitona kapena mafuta a canola kwa mafuta mu kuphika kwanu ndi kuyamba koyambirira.
5 -
SoySoy ili ndi phytoestrogens, yomwe akazi ena angayambe kuti ayambe kusamba . Pambuyo pa zomera zimenezi, ndiye kuti mazira ena amachititsa kuti amayi ena apange ma equol - a estrogen omwe amapanga m'matumbo, omwe angathandizenso kutentha ndi zizindikiro zina mwachibadwa. Mahomoni pambali, soy ndi gwero lalikulu la zowonjezera ndipo mitundu ina ya tofu imaperekanso calcium. Ngati mumalowetsa soya ndi nyama zofiira kawiri pa sabata, mumakhala ndi thanzi labwino kuti mukhale ndi thanzi labwino.
6 -
Zipatso Zatsopano ndi MasambaZipatso ndi ndiwo zamasamba zimakhala ndi mavitamini, mchere, antioxidants, ndi fiber. Ngati mumayamba kudya zipatso zopanda mazira m'malo mwa zowonjezera shuga ndi kulimbikitsa ndiwo zamasamba pamene mukuchepetsanso chakudya chofiira, mukuyenda mu njira yomwe ingakuthandizeni kuchepa thupi, kusunga magazi anu m'magulu, ndikudyetsa selo iliyonse popanda kutseka mitsempha . Zovuta kukangana ndi izo.
Zotsatira:
Gillespie L. Zakudya Zopuma Mimba . Beverly Hills, CA: Healthy Life Publications; 2003.
Jou HJ, Wu SC, Chang FW, Ling PY, Chu KS, Wu WH. Mmene thupi limapangidwira m'mimba mwa amayi omwe amachitidwa ndi soy isoflavones. Int J Gynaecol Obstet. 2008 Jul; 102 (1): 44-9.