Matenda a nyamakazi ndi matenda opweteka omwe amakhudza ziwalo zosiyanasiyana-makamaka m'manja ndi m'mapazi. Ndi matenda osokoneza bongo, omwe amatanthawuza kuti chitetezo chanu cha mthupi chimasokonezeka ndikumenyana ndi matupi anu. Chifukwa chenichenicho sichidziwika, ndipo palibe wina atsimikizira kuti zakudya zinazake zimayambitsa matenda a rhumamu kapena zimapangitsa kuti zizindikirozo ziwonjezere.
Chakudya Choyenera Kupewa
Anthu ena omwe ali ndi nyamakazi amadzimva kuti ali bwino ngati amapewa zakudya zomwe zimapezeka m'banja la nightshade monga tomato, mbatata, tsabola ndi biringanya.
Mukhoza kupewa zakudya izi kwa kanthawi kuti muwone ngati zizindikiro zanu zikupita bwino, onetsetsani kuti mukuziika ndi zakudya zina zowonjezera.
Pali zakudya zomwe muyenera kuzipewa chifukwa sizili zabwino kwa wina aliyense. Khalani kutali ndi zakudya zomwe zili ndi mafuta omwe amapezekabe mu zakudya zopangira zakudya zopyapyala ndi kumamatira margarine.
Zingakuthandizenso kuchepetsa mafuta okhuta kuchokera ku mkaka ndi nyama zofiira, nanunso. Ikani nyama yofiira ndi nsomba zathanzi ndi nsomba, ndipo musankhe kanola kapena mafuta a maolivi mmalo mwa batala. Dulani moonjezera shuga wambiri mwa kupewa maswiti, maswiti, ndi zophika.
Ngati mukumvera sodium, zingakhale zothandiza kuchepetsa zakudya zamchere ndi zakudya zothandizidwa. Ngati simukudziwa kuti sodium ndi yabwino bwanji, muyenera kulankhula ndi dokotala wanu.
Zakudya Zakwino Zotsutsana ndi Kutupa
Umboni sizodziwika bwino kuti zakudya zinazake zingathandize kuchepetsa kutupa, koma kudya zakudya zowononga zopweteka ndi zipatso zambiri, ndiwo zamasamba ndi mbewu zonse, mafuta abwino, ndi zamoyo zamtundu wa calcium ndi zabwino kwa thanzi labwino komanso njira yowonera kulemera kwanu.
Makamaka, kafukufuku amasonyeza kuti omega-3 fatty acids angathandize kuchepetsa kutupa. Mudzapeza omega-3 fatty acids zakudya, monga nsomba, walnuts, soya, mafuta a canola, mbewu za fulakesi, ndi mbewu za dzungu.
Komanso kudya zipatso ndi ndiwo zamasamba kungathandize kupewa nyamakazi. Kafukufuku wina adawonetsa kuti amayi omwe adya zakudya zopitirira zipatso ndi ndiwo zamasamba sanali odwala nyamakazi kusiyana ndi amayi omwe amadya chakudya chamadzulo.
Phunziro lomwelo silinasonyeze kuti kudya zipatso ndi ndiwo zamasamba zikhoza kuchepetsa zizindikiro za nyamakazi pamene amayi ali kale ndi matendawa. Koma, popeza anthu ambiri amadya paliponse pafupi ndi zipatso zokwanira ndi zokolola, kuwonjezera kudya ndi masamba ndi njira yosavuta yowonjezera zakudya zanu nthawi yomweyo.
Zotsatira:
Calder PC. "n-3 polyunsaturated mafuta acid, kutupa, ndi kutupa matenda." Am J Clin Nutr. 2006 Jun; 83 (6 Suppl): 1505S-1519S. http://ajcn.nutrition.org/content/83/6/S1505.long.
Maofesi a Kuletsa ndi Kuteteza Matenda. "Akuluakulu Akukumana Ndi Zipatso ndi Zomera Zopatsa Malangizo - United States, 2013." http://www.cdc.gov/mmwr/preview/mmwrhtml/mm6426a1.htm.
Cerhan JR, Saag KG, Merlino LA, Mikuls TR, Criswell LA. "Antioxidant micronutrients ndi chiopsezo cha nyamakazi ya nyamakazi mu gulu la akazi achikulire." Am J Epidemiol. 2003 Feb 15; 157 (4): 345-54. https://academic.oup.com/aje/article/157/4/345/78686 /