Momwe Zakudya Zakumadzi Zikukhudzira Mavuto Anu
Pamene muli ndi ululu, ndi choipa chotani pa chakudya chochepa cholimbikitsa? Chabwino, palibe, bola ngati mukudya moperewera. Vuto limabuka, komabe, mukamadya zakudya zopanda pake. Kodi mumadziwa bwanji zomwe mungadye ngati muli ndi ululu wosatha ? Tiyeni tiyambe ndi zomwe sitiyenera kudya.
Zimene Simukuyenera Kudya
Masiku ano, anthu ambiri a ku America amadya makilogalamu ambiri kuposa momwe amafunikira.
Zakudya zambiri zimene mumasankha zingakhale zowonjezereka, monga mafuta odzaza , shuga ndi mchere. Zakudya zamakono komanso mafuta owonjezera sikuti zimangowonjezera kunenepa kwambiri koma zingatipangitse kuwonjezereka kwakumva kwathu kosalekeza. Zakudya zoperewera zipatso ndi ndiwo zamasamba zatchulidwa kuti ziwonjeze kutupa thupi, zomwe zingakhale zodetsa nkhaŵa makamaka ngati muli ndi ululu wowawa. Kwa iwo omwe ali ndi nyamakazi , zakudya zopanda mafuta (zomwe zili ndi mafuta ambiri) zingakhale zovuta kaŵirikaŵiri chifukwa kulemera kwowonjezera kumapangitsanso kupanikizika pamagulu.
Zolemera Zambiri, Zowawa Zowonjezera
Ngakhale kuti matenda anu aakulu samapwetekedwa kwambiri ndi kutupa, ofufuza apeza kuti anthu omwe ali ndi ululu wosapitirira malire omwe amatha kupweteka kwambiri kuposa omwe amakhalabe ndi thanzi labwino. Kodi zonsezi zikutanthauza kuti muyenera kudya zakudya zolimba? Mwinamwake ayi, koma muyenera kuyang'ana kulemera kwanu ndi kupweteka kwanu kuti mutsimikizire kuti musalephere kulemera ndikuonetsetsa kuti ululu wanu sukupweteka.
Malangizo Othandiza Odya Zakudya Zakwino:
- Idyani zipatso zambiri ndi ndiwo zamasamba , makamaka masamba ndi masamba. Mitengo yobiriwira ndi yabwino. Sankhani zitini monga njira yomaliza, monga momwe angakhalire ndi sodium ndi zakudya zocheperapo kusiyana ndi anzawo atsopano kapena ozizira.
- Idyani nyemba zambiri ndi mbewu zonse . Pewani nkhuku pa saladi, musinthe kuchokera ku zoyera kupita ku mkate wa tirigu kapena kuyamba kugwiritsa ntchito pasitala yonse. Kusintha pang'ono kwa zakudya zanu za tsiku ndi tsiku kungapangitse kusiyana kwakukulu.
- Dulani zakudya zowonongeka , monga zomwe zili ndi shuga wowonjezera ndi zomwe zikugwiritsidwa ntchito. Mmalo mwa kapu ya kadzutsa, khalani ndi toast ya tirigu ndi sitiroberi amasunga. Sankhani zakudya zowonjezera zakudya m'malo mwa calories zopanda kanthu.
- Imwani madzi ambiri . Mosiyana ndi soda kapena juisi, madzi amakupangitsani kusungunuka popanda kuwonjezera zowonjezera. Ngakhale kuti chakudya cha cola chili ndi mafuta otsika kwambiri, nthawi zambiri chimadzaza ndi sodium ndi caffeine. Ngati simungathe kumwa m'madzi ozizira, yesani kuwonjezera mandimu kapena nkhaka magawo. Mukhoza kugwiritsa ntchito ufa wowonjezera, koma onetsetsani kuti muyang'anitsitsa ma sodium awo.
Ngati mukudwala matenda ena, kuphatikizapo kupweteka kwanu kosatha, zakudya zabwino ndizofunika kwambiri. Kumbukirani kuti ngati muli ndi zakudya zamakono, monga matenda a shuga kapena matenda a mtima, muyenera kutsata malangizo omwe adokotala anu amakupatsani. Ngati simukudziwa kumene mungayambire, pangani chiwonetsero ndi dokotala wanu. Kudya kwabwino ndi njira yoyenera pamene mukukhala ndi ululu wosatha .
Kuti mudziwe zambiri za njira yopezera thanzi la matenda aakulu, onani nkhaniyi yokhudza zakudya zotsutsa ndi zotsogoleredwa ndi Guide ya Nutrition.
Zotsatira
Hitt Holli C, McMillen Robert C, Mafuta a Thornton Tonya, Koch Karen ndi Cosby Arthur G. Comorbidity of Obesity ndi Mafupa a General Population: Zotsatira za Kuzama Kwambiri Kuchuluka kwa Phunziro. The Journal of Pain. Vesi 8, Ndime 5, masamba 430-436 (May 2007)
Mnyamata wa DR. State Food Proinflammatory State: Chifukwa cha Mavuto Osautsa ndi Matenda Omwe Amasintha? The Journal of Manipulative ndi Physiological Therapeutics. 2002 Mar-Apr; 25 (3): 168-79
Dipatimenti ya Zaumoyo ya Ukhondo ku United States. Malangizo a Zakudya kwa Amwenye, 2005. Anapeza 5/2/09.