Njira 5 Zopewera Kuthokoza Kunenepa

Phwando lakuthokoza-ndi zonse zotsatila-sikuyenera kukhala minda yonyenga kwa iwo omwe akuyesera kulemera, kuchepetsa kulemera kwa thupi, kapena kupeŵa kulemera. Nazi njira zisanu zowonetsera kulemera kwa holide.

1 -

Pangani Madzi Anu Chakumwa Chosankha

Popeza kuti zakumwa zotsekemera zodziwika ndizo zimayambitsa matenda a kunenepa kwambiri , ndizomveka kuthetseratu anthu omwe amadya zakudya zanu zonse.

Zakumwa zofewa, makamaka, zatsala pang'ono kuwotchedwa ngati gwero lalikulu la shuga wochuluka . Malinga ndi Dipatimenti ya Ulimi ya United States (USDA), pafupifupi 12 ounce iliyonse ya cola imakhala ndi supuni 8 za shuga. Choncho, pomwa chakumwa chochepa chaching'ono, mayi amatha kale kupambana ndi shuga wokwanira tsiku lililonse (ma teaspoon 6), ndipo munthu amakhoza kufika pafupi (pazipuni 9).

Mowa ndi chakumwa china chomwe chingakhale chodzaza ndi zakudya zopanda pake ndi chakudya. Mowa wochuluka ukhoza kuyambitsa kuthamanga kwa magazi , kuika chiwindi pachiwindi, ndikumayambitsa mavuto ena ambiri. Ndipo kwa amayi, kumwa mopitirira muyeso kwagwirizanitsidwa ndi khansa ya m'mawere.

Madzi ali ndi zero zopatsa thanzi komanso madalitso ambiri. Ochita kafukufuku apeza kuti kumwa mowa madzi mphindi 30 musanadyeko kungakupangitseni kukhala omasuka ndipo motero mungadye pang'ono, motero kuchepetsa kudya kwa kalori.

Kusungunuka tsiku lonse kumakupangitsani kukhala tcheru, kukuthandizani kulingalira momveka bwino, ndikupangitsani kuti muchepetse. Zonsezi zingachititse kupanga zakudya zabwino kwambiri.

2 -

Pitirizani Kuchita Zochita Zanu Zolimbitsa Thupi, Ngakhale Pa Tsiku Loyamikira

Mukudziwa kale kuti kuchita masewera olimbitsa thupi tsiku ndi tsiku mwinamwake ndi chinthu chimodzi chabwino kwambiri chomwe mungachite pa thupi lanu. Yesetsani kulowa nawo nthawi zonse ngati mukutha, ndipo onetsetsani kuti mukuyimirira ndikuyendayenda mutatha chakudya cha Thanksgiving. Kafukufuku wasonyeza kuti kuyenda kwa mphindi khumi ndi zisanu zokha mutatha kudya kungathe kusintha kwambiri shuga m'magazi. Osachepera, thandizani ndi mbale ndi kuyeretsa m'malo molowera pabedi kuti muwone TV.

3 -

Samalani Casseroles

Casseroles akhoza kunyamulidwa ndi mafuta, mafuta olemera, mkate, kapena zinyenyeswazi, ndi / kapena tchizi-ndipo chifukwa chake chimanso chowonjezera cha zakudya zopanda pake. Sankhani masamba okazinga kapena osungunuka mmalo mwake. Ndipo taganizirani kuwonjezera saladi ku menyu.

4 -

Nenani Ayi Chakudya Choyera

Pali mawu achikulire pakati pa akatswiri a cardiologist: "Yeretsani mkate wanu, mwamsanga mwakufa." Kudula mkate woyera pa chakudya chanu ndi njira imodzi yosavuta yochepera thupi. Chenjerani ndi chakudya chamadzulo, kuziyika, ndi mabisiketi pa tebulo lakuthokoza, zomwe zonsezi zimadzaza ndi ma carbu ndi mafuta, ndipo zimakupangitsani kulemera kwake. Chosiyana ndi ichi chidzakhala 100% ya tirigu wambiri-tirigu kapena kupaka zinthu zopangidwa ndi tirigu wambiri 100% monga chitsimikizo.

5 -

Musabwerere Kwachiwiri

Izi ndizofunika kwambiri kuti mukhale ndi mawonekedwe osiyana. Khalani ndi antchito anu osakwatira, ndipo mutsimikizire kuti izo zidzakhala zokwanira.

_Zotsatira:

_{Davy et al. Kugwiritsa Ntchito Madzi Kumachepetsa Mphamvu Yowonjezera Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chamadzulo J Amadyetsa Assoc 2008; 108: 1236-1239.}

_{DiPietro L, Gribok A, Stevens MS, et al. Zitatu Mphindi 15 Zoyenda Momwe Zimakhalira Momwe Zimakhalira Zowonjezera Makhalidwe Othandiza Kugonana kwa Odwala 24-h mwa Okalamba Anthu Oopsya Chifukwa Chosavutika Kwambiri Kukumana ndi Shuga. Chisamaliro cha Shuga 2013. [Epub patsogolo pa kusindikiza; lembani: 10.2337 / dc13-0084].}