Zakudya zabwino ndi zofunika kuti muchepetse thupi ndi kukhalabe bwino. Matenda ambiri a chithokomiro amakumana ndi vuto linalake lopumitsa thupi lochepa komanso kuchepa kwa thupi. Njira imodzi yomwe mungathe kukhalira bwino ngati muli ndi chithokomiro ndikoonetsetsa kuti muli ndi zakudya zowonjezera zomwe zili ndi fiber.
Mwinamwake mwamva kuti zakudya zapamwamba zapiritsi zimalepheretsa kumwa mankhwala a chithokomiro - ndipo izi ndi zoona.
Kodi izi zikutanthauza kuti musamaphatikizepo zakudya zamtundu wapatali pa nthawi ya chakudya? Mwamtheradi osati !!! Nazi zinthu zingapo zoti muzikumbukira:
- Ngati mutadya chakudya chokwanira nthawi zonse, ndipo nthawi zonse mumayesedwa ka TSH, mlingo wanu umakhala woyenera, kupatsidwa zakudya zanu.
- Ngati mukuyambitsa regimen yatsopano yodyetsa kwambiri, yesetsani kuyeserera pakapita masabata asanu ndi limodzi kapena asanu ndi atatu mutasintha zakudya zanu, kuti muwone kuti mumalandira mahomoni a chithokomiro.
Mapiritsi Apamwamba ndi Chithokomiro: Apa pali chifukwa chake ndi zabwino kwa Inu!
Kuphatikizapo zakudya zamtundu wapamwamba m'thupi lanu ndi chizoloŵezi chabwino cha moyo. Pano pali otsika pa mafunso omwe mungakhale nawo pa zakumwa zapamwamba:
Kodi zakudya zam'mwamba zimakhala zathanzi? Anthu omwe amadya zakudya zamtunduwu nthawi zambiri amalephera kulemera mofanana ndi omwe amatsatira mtima wochuluka, mafuta ochepa omwe amathandizidwa ndi American Heart Association (AHA). Kudya zakudya zapamwamba kwambiri ndizosavuta komanso kumadya zakudya zochepetsedwa.
Thupi limagwira bwanji ndi chakudya chokwanira? Zitsulo, kapena zowonongeka, ndizomwe zimapangidwira zomera zomwe thupi limapanga, kapena zobiriwira, mwanjira yapadera. Nsalu zina zomwe zimadutsa m'thupi lanu zimakhala zovuta, kuwonjezera kuchulukanso komwe kumakuthandizani kumverera bwino, kwa nthawi yaitali. Zitsulo zina zimasungunuka m'madzi kuti zipange zigawo zothandiza zomwe zimathandiza kuchimake.
Pang'ono ndi pang'ono kuwonjezerako mitsempha ya zakudya zomwe mumadya zimachepetsa mpata wotsekedwa, ndipo mwakachetechete m'mimba yamatumbo mumatchedwa diverticulitis . Zakudya zapamwamba zamtundu zingakuthandizeni kuchepetsa kulemera, kusunga shuga wa magazi moyenera - ndipo mitundu ina ya minofu ndi chakudya cha mabakiteriya othandiza omwe amakhala mumatumbo anu. Kotero inu mukhoza kukudyetsani inu, ndi mabiliyoni a abwenzi anu apamtima omwe amakhala mwa inu.
Kodi ndifunika kudziwa chiyani za mankhwala apamwamba ndi mankhwala a chithokomiro? Bote lanu labwino ndikutenga ma hormoni yanu yoyamba m'mawa pa chopanda kanthu m'mimba, ndipo dikirani ora kuti mudye. Ngati mutenga kale mankhwala a chithokomiro ndikudya zakudya zamtundu wapatali, ndipo mulibe zizindikiro za chithokomiro, pitirizani kugwira ntchito yabwino. Ngati mukuganiza zokhudzana ndi zakudya zomwe mumadya - pitani pang'onopang'ono - musadye ola limodzi, kapena mutatha kumwa mankhwala anu. Ngati mutayamba kumva kukhala ouma-kapena ngati munachita musanayambe kumwa mankhwala anu a chithokomiro - mungafune kukonzekera kuyesedwa mkati mwa masabata anayi kapena asanu mutasintha zakudya zanu
Mitundu ya fiber - ndi kumene mungapeze: Pali mitundu iwiri ya fiber:
- Mafinyumu amadzimadzi amatenga madzi panthawi yopuma ndikusanduka gelisi. Izi zimachepetsa njira yogaya chakudya ndipo zimachepetsa chiopsezo cha matenda a mtima. Mukhoza kupeza zitsulo zosungunuka mu zipatso za citrus, nyemba, kaloti, oats, maapulo, nandolo zophika, prunes, mapeyala ndi zakudya zina.
- Chingwe chosayambika chimatenganso madzi, ndipo chimapangitsa kuti phokoso likhale lochepa, kumathandizira kudutsa chakudya mwamsanga kuti thupi lichotsedwe. Fufuzani zitsulo zosasungunuka pa sipinachi, zipatso, fulakesi, nkhuyu, chimanga, mbatata, tomato, ndi zipatso zina zambiri.
Anthu ambiri amayenera kudya pafupifupi 25 magalamu a fiber tsiku. Izi zikumveka mosavuta, koma izo zimayimira pafupi nthochi zisanu ndi zitatu, kapena maapulo asanu, kapena kaloti za ana pafupifupi 80. Zomwe zanenedwa, mutha kugwiritsa ntchito zakudya zamtundu wa zakudya zamtundu wambiri muzipatso zanu-chakudya cham'mawa cham'mawa, mkate, kapena mufine. Chakudya chamasana, yesetsani zipatso, nkhumba, nyemba, kapena nutters. Kudya, mbatata zophikidwa, nkhuku, mphodza, ndi mbale zonse za tirigu zimaphatikizapo kulawa - ndi zowonjezera.
Zonsezi, fiber ndizosaoneka. Fiber amagwira ntchito, ndipo mkati mwake, thupi limakhala ndi thanzi labwino. Monga momwe kafukufuku akupitilira kugwirizanitsa matenda a umoyo ndi chitetezo cha mthupi, minofu ndi bwino matupi a thanzi angadziteteze ku zovuta zapadera.
Kwa aliyense, chinsinsi cha zakudya zabwino ndizokhazikika. Kuti mukhale ndi matenda a chithokomiro, ndikofunika kwambiri kuti muwone kuti mukupeza mlingo woyenera wa hormoni ya chithokomiro.