Zakudya Zakudya Zakudya Zomwe Zimasintha Pakati pa Kusamba

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Nthawi Yosintha

Kusamuka kwa nthawi ndi nthawi yaikulu yeniyeni, mwakuthupi ndi m'maganizo - ngakhale zosowa zanu zakuthupi zimasintha pang'ono. Mukufunikira kudya zakudya zokwanira zokhutira zipatso, ndiwo zamasamba, mbewu zonse ndi mapuloteni abwino ndi calcium, koma pali kusintha kochepa kwa amayi omwe amayamba kuyandikira kusamba.

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Mawerengero Ochepa

Pamene mukukula, minofu yanu imachepa ndipo thupi lanu limachepetsa, choncho zimatanthauza kuti simusowa makilogalamu ambiri monga momwe munaliri wamng'ono. Ndicho chifukwa chake amayi nthawi zambiri amalemera kulemera pa nthawi ya mimba.

Kwenikweni, thupi lanu limayamba kuchepa pozungulira zaka zoposa 40, kotero ngati simusintha mafuta anu, mumatha kulemera. Koma, ngati muwonjezera masewero olimbitsa thupi lanu, mukhoza kuwonjezera ndalama zanu zam'thupi tsiku ndi tsiku ndikupewa kulemera kwa menopausal .

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Zambiri za Calcium

Calcium ndi yofunika kwambiri kuti mafupa ndi mano azikhala bwino, kuphatikizapo minofu ndi mitsempha yabwino. Komanso mumasowa kashiamu kuti magazi anu azikhala bwino. Kulephera kwa calcium kungayambitse matenda osteoporosis kapena osteopenia, makamaka mukakula (zimakhudzana ndi mahomoni anu).

Chifukwa chakuti chiopsezo chanu cha matenda odwala matenda a osteoporosis chimapita pambuyo pa kupuma kwa thupi, mufunikira kashiamu yambiri. Azimayi okalamba amafunika milligrams 1,000 patsiku, koma atakwanitsa zaka makumi asanu ndi awiri (50) omwe amapita ma miliyoni milioni 1,200 patsiku. Zakudya za mkaka zili ndi calcium yambiri, koma ndi masamba a masamba, nsomba zina, mtedza, ndi mbewu. Calcium ndi chimodzi mwa zakudya zowonjezera kwambiri zowonjezera zakudya.

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Zochepa Zachitsulo

Thupi lanu limafuna chitsulo kuti likhale ndi maselo ofiira a magazi othandiza kuti athe kutengera mpweya wochuluka kwa ziwalo zonse za thupi lanu. Minofu yanu imasowa chitsulo. Ngati simungapeze chitsulo chokwanira, mutha kukhala ofooka komanso otopa chifukwa cha kuchepa kwa magazi m'thupi.

Amayi ambiri ocheperako amafunikira makilogalamu 18 a chitsulo tsiku lililonse. Palibe chifukwa chenicheni chochepetsera mankhwala omwe mumagwiritsira ntchito chitsulo mukamaliza kusamba, koma mukangosiya kusamba, mumangofunikira ma milligrams pa tsiku. Zakudya zowonjezera chuma zimaphatikizapo nyama zofiira, oyster, nyama ya nyama, masamba, mtedza, ndi masamba obiriwira. Iron imapezanso mawonekedwe owonjezera.

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Vitamini D

Vitamini D ndi ofunika kwambiri pophika ndi kugwiritsa ntchito calcium. Choncho, n'zomveka kuti ngati mukufuna kashiamu wambiri, mufunikanso vitamini D. Chinthu chokhudza vitamini D ndi chakuti simukupeza zakudya zambiri kuphatikizapo zakudya zolimbitsa thupi monga mkaka ndi tirigu, nsomba, mazira a dzira, ndi bowa wina.

Ngati mutuluka panja ndikupeza kuwala kwa dzuwa pamaso panu ndi mikono kapena miyendo masiku angapo mlungu uliwonse, thupi lanu liyenera kukhala ndi vitamini D. Amayi ocheperapo omwe sapeza kuwala kokwanira kwa dzuwa pafupifupi 200 Amagulu a mavitamini okwana 200 D tsiku lililonse. Izi zikupita ku 400 IUs pamene mutembenuka 50.

Mankhwala ambiri a kashiamu ndi owonjezera pa vitamini D, koma mukhoza kutenga vitamini D zowonjezerapo popanda calcium. Koma, kambiranani ndi wothandizira zaumoyo wanu poyamba.

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Zosakaniza Zochepa

Ndinayesetsa kukayikira izi chifukwa amayi ambiri sapeza mavitamini okwanira pa msinkhu uliwonse, ndipo simukusowa kuchepetsa zakudya zomwe mukudya panopa, simukusowa nthawi yomwe mudakali wamng'ono. Choncho, amayi aang'ono amafunikira makilogalamu 25 a fiber tsiku lililonse, koma atakwanitsa zaka makumi asanu, malangizowo amatsika mpaka 21 magalamu a fiber.

Matendawa ndi ofunikira kuti mukhale ndi zakudya zabwino kwambiri komanso kudya zakudya zamtundu wambiri zomwe zingakuthandizeni kuti muchepetse cholesterol. Zakudya zowonjezereka zimaphatikizapo nyemba (ma nyemba, nyemba nyemba, nyemba nyemba, mphodza, etc.), zipatso, masamba, mbewu zonse, oatmeal, mpunga wofiira, mapulogalamu, ndi mtedza.

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Vitamini B-6

Vitamini B-6, kapena pyridoxine, imafunikila mapuloteni ndi shuga ya shuga, ndipo mumafunika vitamini B-6 kupanga hemoglobin, yomwe ili gawo la maselo ofiira a magazi omwe amanyamula mpweya ku ziwalo zonse za thupi lanu.

Mavitamini B-6 okwanira amafunikira kuti chitetezo cha mthupi chitetezeke chifukwa chimathandiza kukhala ndi thanzi la thymus, spleen ndi zamaliseche. Vitamini B-6 imafunikanso kuti dongosolo la mitsempha labwino liyambe kugwira ntchito.

Azimayi okalamba amafunika makilogalamu 1.3 patsiku pamene amayi opitirira zaka 50 amafunika pafupifupi 1.5 milligrams patsiku. Vitamini B-6 imapezeka mu zakudya zazitsamba ndi zinyama, kuphatikizapo nsomba, nyama, zipatso, nyemba komanso masamba ambiri.

Malingana ngati mukudya zakudya zoyenera, muyenera kupeza vitamini B-6 komanso zakudya zina zosafunikira.

_Zotsatira:

_{Gropper SS, Smith JL, Groff JL. "Zakudya Zapamwamba ndi Mankhwala a Metabolism." Sitifiketi Chachisanu ndi chimodzi. Belmont, CA Kampani Yotsindikiza ya Wadsworth, 2013.}

_{Health and Medicine Division ya National Academy of Sciences, Engineering, ndi Medicine. "Zolemba Zowonjezera Zakudya Zakudya ndi Machitidwe." http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.}