Ngakhale kuti aliyense akuvomereza kuti kudya chakudya chopatsa thanzi ndikofunika kuti tipewe matenda a mtima, pangakhale kusokonezeka kwakukulu m'zaka zaposachedwa monga momwe, ndendende, chakudya chokhala ndi thanzi labwino kwenikweni. Kodi muyenera kudya zakudya zochepa? Kodi zakudya zochepa kwambiri? Chinachakenso?
6 Zowonongeka Zambiri za Kudyetsa Moyo Wathanzi
Ngakhale kuti pali chisokonezo, pali kugwirizana kwakukulu pa zomwe chakudya chamoyo chamagulu chimayang'ana.
Ndizosavuta kwenikweni:
1) Idyani zakudya zokwanira zokwanira kuti mukhale ndi thanzi labwino.
2) Idyani zipatso zambiri ndi ndiwo zamasamba.
3) Gwiritsani ntchito mkate wambiri ndi pastas.
4) Yesetsani kuchepetsa nyama yofiira, ndikugwiritsa ntchito nsomba (yabwino), nkhuku ndi nyemba monga mapuloteni oyambirira. (Komabe, lingaliro loti mafuta odzaza ndi oipira ponseponse kuti mtima wanu ukuwoneka kuti wanyengerera.)
5) Pewani mafuta odzola .
6) Pewani zakudya zowonongeka, ndipo makamaka makapu opangidwa.
Ngati mutatsatira njira zophwekazi kuti mukhale ndi moyo wathanzi, vutoli liyenera kutha.
Nanga Bwanji Zakudya Zam'madzi Zochepa Zochepa?
Othandiza kudya zakudya za mafuta ochepa omwe akhala akulimbana ndi zakudya zomwe zimakhala zochepa kwambiri, ponena za zakudya zomwe zimadya ndizolakwika. Koma ngati mutayang'ana malingaliro atsopano kuchokera kumisasa yonseyi, mudzawona kuti malangizowo akuwoneka akusintha.
Mavens otsika kwambiri adayenera kuvomereza kuti mafuta ena ali abwino kwa inu. Ndipotu, malangizo okhudzana ndi zakudya sagwiritsanso ntchito chakudya chambiri chochepa. Okhazikika-carb zealots adavomereza kuti zakudya zina zabwino ndi zabwino.
Ndipo chifukwa chake, malingaliro odyera okhudzana ndi zakudya zamakono otsika kwambiri ndi zakudya zochepa zomwe zimakhala zochepa zimakhala zofanana ndi wina ndi mzache - zambiri kuposa phwando lomwe lingakonde kuvomereza.
Ndipotu, amawoneka ngati malamulo asanu ndi limodzi oyenera kudya, omwe ali pamwambapa.
Zakudya za Mediterranean
Pakadali pano, zakudya za Mediterranean ndizo zakudya zomwe anthu ambiri amadziwika kuti ndi zokhudzana ndi mtima "wathanzi". Zakudyazi, ndi zosiyana zosiyana, zimawoneka ngati "kusokoneza" pakati mafuta ochepa ndi otsika carbu mawonedwe. Ndizogonjetsa zomwe zikuwoneka mofanana ndi malangizo asanu ndi limodzi omwe tawongolera.
Zakudya za Mediterranean zimatsindika zipatso ndi ndiwo zamasamba, mbewu zonse, nsomba ndi nsomba, nyemba zambiri ndi mtedza, nyama zofiira zochepa, ndi mafuta.
Nsonga Zina za Kudya kwa Moyo Wathanzi
Kuwonjezera pa malangizo asanu ndi limodzi, pali zinthu zingapo zimene mungachite kuti mukhale ndi zakudya zogwira mtima. Izi zikuphatikizapo:
Muyeneranso kuyankhula ndi dokotala wanu ngati choletsedwa cha mchere chikhoza kukuthandizani.
Nanga Bwanji Kuchita Zochita?
Akatswiri amavomereza kuti kuti mupindule kwambiri ndi mtima wathanzi, muyenera kukhala ndi thupi lolemera komanso kuchita masewera olimbitsa thupi nthawi zonse. Ngakhale kukwanitsa kutaya kulemera kwakukulu kumaphatikizapo zinthu zina zomwe simungathe kuziletsa mosavuta (monga majeremusi, ndi thupi laumunthu), kaya mukuchita masewera olimbitsa thupi nthawi zonse ndi nkhani yosankha, kudzipatulira komanso mphamvu.
Izi ziri, pansi pa ulamuliro wanu. Ndife mwayi kuti kukhala wokwanira ndikofunikira kwambiri kuposa kukhala woonda pamtima, komanso thanzi lanu lonse. Werengani zambiri za momwe zolimbitsa thupi zimathandizira thanzi lanu .
> Zotsatira:
> Mitrou, PN, Kipnis, V, Thiebaut, AC, et al. Chitsanzo cha Zakudya Zamadzulo ndi Kulosera Zomwe Zimayambitsa Imfa Mu A Ife Anthu: Zotsatira Kuchokera ku NIH-AARP Diet ndi Health Study. Arch Intern Med 2007; 167: 2461.
> Sofi F, Cesari F, Abbate R, et al. Kugonjetsa zakudya za Mediterranean ndi Mkhalidwe Waumoyo: Meta-Analysis. BMJ 2008; 337: a1344.
> Widmer RJ, Flammer AJ, Lerman LO, Lerman A. Zakudya za Mediterranean, Ziwalo Zake, ndi Matenda a Mtima. Am J Med 2015; 128: 229.