Ngati Gasi ndi Kuphulika Ndizo Mavuto Kwa Inu, Kuwona Zakudya Zanu Ndizoyamba Kwambiri
Gasi ndi moyo weniweni - aliyense ali ndi mpweya ! Ndipotu, ambiri a ife timaganiza kuti tili ndi zambiri kuposa momwe tiyenera. Zoonadi, anthu ambiri sakhala ndi mafuta okwana 14 patsiku peresenti imodzi ya mafuta. Ngakhale kuti gasi ndi yachibadwa kwa aliyense, mukhoza kuchita zinthu zina kuti muchepetse kuchuluka kwa mpweya womwe mumakhala nawo tsiku ndi tsiku. Zina mwa zinthu zomwe mungachite kuti muchepetse mpweya kuphatikizapo kusintha kwa zakudya zanu komanso kupewa makhalidwe ena mukamadya.
Nchiyani Chimachititsa Gasi?
Gasi ndi gawo labwino la zakudya zakuthambo - simungathe kusiya gasi kwathunthu. Pamene chakudya chimagwera m'magazi, sichikutha. Pali mankhwala. Ndipo imodzi mwa mankhwalawa ndi gasi la m'mimba. Ngati mukuganiza za izi, ichi ndi chinthu chabwino: kukhala ndi mpweya kumatanthauza kuti gawo lanu lakumagawa likuchita zimene likuyenera kuchita, zomwe zimachotsa zakudya kuchokera ku zakudya zomwe mumadya.
Gassy Foods
Kuchepetsa chakudya cha "gassy" zakudya mu zakudya kungathandize. Munthu aliyense amadya chakudya mosiyana, koma zakudya zina zomwe zimayambitsa gasi ndi:
- Katsitsumzukwa
- Burokoli
- Kuphulika kwa Brussels
- Kabichi
- Kolifulawa
- Chimanga
- Fructose (yomwe imapezeka mumtengo zipatso, zipatso ndi mavwende)
- Mbatata
- Tirigu
Mayi
Mkaka ukhoza kuyambitsa gasi ngati muli ndi lactose osasamala . Kudya ndi kumwa zochepa mkaka (mkaka, tchizi, yogurt) zingathandize. Chenjerani ndi magwero obisika a mkaka, ndipo werengani malemba a chakudya mosamala kuti muwone ngati mkaka ndi chogwiritsira ntchito.
Zigawo za shuga
Inde, zakudya za "mafuta ochepa" kapena "ochepa-calorie" zili ndi zoopsa zobisika za mtundu wa shuga. Zowonjezera izi zimakhala zovuta kwambiri pamagulu opatsa chakudya ndipo zimaphatikizapo:
- Sorbitol
- Mannitol
- Xylitol
Kusamba
Chakumwa chakumwa chingakhale choipa chenicheni choyambitsa mpweya.
Ngakhale madzi omwe ali ndi botolo tsopano ali ndi carbonation. Muzimwa zakumwa zamchere zomwe mumamwa tsiku ndi tsiku kuti muchotse mafutawa.
Njira Zina Zopanda Gasi
Kutaya chingamu. Kuchetsa chingamu kungayambitse gasi m'magazi. Ngati muli ndi ching'onong'ono, kuchepetsa chizoloŵezichi kungathandize kuchepetsa mpweya.
Kusuta. Tonsefe tikudziwa kuti kusuta sikusankha bwino moyo wathanzi. Ikhozanso kutulutsa mpweya m'magazi. Kusiya kusuta kuli ndi ubwino wathanzi, ndipo kungachepetse kuchuluka kwa mafuta omwe muli nawo.
Kumwa ndi nsapato. Tonse timamwa kupyolera mu udzu tikapita kukadya, chifukwa ndani akufuna kuika pakamwa pa galasi? Komabe, kumwa mowa kungakuchititseni kuti mutenge mpweya wochuluka, ndipo mumapangitsa kuti muzimenya.
Kupambana pa maswiti. Manyowa amatha kudya, kapena pulogalamu yochulukirapo kapena kusunga pakamwa panu pamene mukudya kapena kusiya kusuta kungayambitsenso mpweya. Zingakhale ntchito: mpweya woipa kapena mafuta ena? Koma osachepera mungafune kuchepetsa, kapena kuchepetsa nthawi yomwe muli ndi mpweya chifukwa china.
Zotsatira:
Larson J. "Zosakaniza ndi Zopangira Zapangidwe." Funsani Dietitian. 2012. 25 Nov 2015.
National Institutes of Health. "Gasi mu Tsamba la Mimba." National Institute of Diabetes ndi Matenda a Kumimba ndi a Impso 02 Jan 2013. 25 Nov 2015.