Zakudya zina zimathandiza kuthetsa kudzimbidwa, zomwe zimakhala zofala pamatumbo (ndipo nthawi zina zibokosi zooneka ngati mapepala ), pamene zakudya zina zingawonongeke. Ngakhale kuti kudzimbidwa kungafunike chithandizo chamankhwala nthawi zina, anthu ambiri amapeza mpumulo mwa kudya zakudya zina komanso kutsatira njira zina zothandiza kuthetsa kuvuta.
1) Zakudya Zofiira-Zochuluka
Pambuyo pa kudya zakudya zamtundu wambiri zomwe zimatulutsa mchere kumathandiza kuteteza kuti asamangidwe, malinga ndi National Institutes of Health.
Pogwiritsa ntchito makiritsi 20 mpaka 35 tsiku lililonse, mukhoza kuthandiza thupi lanu kuti likhale lofewa, zomwe zimakhala zophweka. The American Academy of Family Physicians amalimbikitsa kuti pang'onopang'ono kuwonjezeka kudya kwa zakudya zam'mwamba kuti muteteze, kupanikizika ndi mafuta.
Zakudya zapamwamba zimaphatikizapo mbewu zonse monga mpunga wofiira, balere, ndi quinoa, ndiwo zamasamba ndi zipatso (makamaka zipatso zouma), nkhono , ndi nyemba monga nyemba ndi mphodza. Pano pali kuyang'ana pa kuchuluka kwa fiber yomwe imapezeka mu zakudya zomwe zingathandize ndi kuvomereza:
- Nyemba zamadzi (9,5 magalamu a fiber pa chikho cha ½)
- nyemba za impso (8.2 magalamu a fiber pa chikho cha ½)
- nyemba zowonjezera (7.7 magalamu a fiber pa chikho chimodzi)
- asitikiti (6.5 magalamu pa atitchoku)
- mbatata (4.8 magalamu mu mbatata imodzi yosakaniza)
- mapeyala (4.4 magalamu mu peyala imodzi yaing'ono)
- Nkhumba zobiriwira (4.4 magalamu pa chikho chimodzi)
- raspberries (magalamu 4 pa chikho ½)
- prunes (3.8 magalamu pa chikho chimodzi)
- maapulo (3.3 magalamu mu apulo imodzi yamkati)
Anthu omwe ali ndi mphamvu ya gluten ayenera kusankha masamba ndi zipatso, quinoa, nyemba ndi mphodza, mtedza ndi mbewu, ndi mpunga wofiira, komanso kupewa tirigu, balere, ndi rye. Oats akhoza kulandiridwa ngati ali ndi gluten.
Powonjezera kudya kwanu zakudya zam'mwamba, ndikofunika kumwa madzi ambiri.
Madzi amathandizira thupi kuti lichepetse fiber ndikupereka mpumulo wothandizira powonjezera zowonjezera. Gulani magalasi asanu ndi atatu pa tsiku.
2) Magnesium-Rich Foods
Pali umboni wina wakuti kutsika kwa magnesiamu kungakulepheretseni kudzipha. Mwachitsanzo, kafukufuku wa 2007 wa amayi 3,835 omwe anafalitsidwa mu European Journal of Clinical Nutrition anapeza kuti omwe ali ndi zakudya zapamwamba kwambiri za magnesium ndiwo amatha kudzimbidwa.
Amuna akuluakulu a zaka 19 mpaka 30 amafunikira 400 mg ya tsiku ndi tsiku, pamene amuna azaka 31 ndipakati amafunika 420 mg. Amayi achikulire omwe ali ndi zaka 19 mpaka 30 amafunika 310 mg tsiku ndi tsiku ndipo amayi a zaka zapakati pa 31 ndipakati amafunika 320 mg.
Pano pali mndandanda wa zakudya zamagetsi zomwe zingathandize kuthana ndi kudzimbidwa:
- amondi (80 mg ya magnesiamu pa ounce)
- Manyolo (75 mg ya magnesiamu pa ounce)
- sipinachi yophika (75 mg ya magnesiamu pa chikho ½)
- nyemba za tirigu za shredded (55 mg ya magnesiamu mu mabisiketi awiri amakona)
- malo oatmeal okonzedwanso ndi madzi (55 mg ya magnesiamu pa chikho)
- mbatata yophikidwa ndi khungu (50 mg ya magnesium mu mbatata imodzi yamkati)
- Nkhumba (50 mg ya magnesiamu pa ounce)
- lenti yophika (35 mg ya magnesiamu pa chikho ½)
- mafuta obiriwira (25 mg ya magnesiamu pa supuni)
Zakudya Zopewera Kuthandizidwa Kwambiri
Kudula mmbuyo pa mbewu zoyengedwa, zofiira monga mpunga woyera, mikate yoyera ndi pasitala yoyera ndipo m'malo mwawo mbewu zonse zimatha kupititsa patsogolo kutayira kwanu ndikuziteteza kuti musamangidwe.
Kuchepetsa kudya kwa mafuta, kuphatikizapo tchizi, ayisikilimu, ndi nyama, kungachepetsenso chiopsezo chanu. Kuwonjezera apo, ndikofunika kuchepetsa kumwa mowa ndi zakumwa zamchere monga coffee, tiyi, soda ndi zakumwa zakumwa. Zakudya izi zingalimbikitse kutaya madzi m'thupi, zomwe zingayambitse kudzimbidwa.
Kugwiritsa Ntchito Chakudya Chotsalira
Pofuna kuchiritsa bwino, ndikofunika kuphatikiza zakudya zowonjezera zakudya zowonjezera mavitamini ndi kusintha kwa moyo monga kuchita masewera olimbitsa thupi komanso kudya madzi okwanira. Nthawi zina, anthu amafunikanso chithandizo chamankhwala monga mankhwala osokoneza bongo kapena biofeedback.
Ngati zakudya ndi moyo umasintha nokha sungathetsere chitetezo chanu, kambiranani ndi dokotala za njira zina zothandizira. Kudzisamalira komanso kupewa kapena kuchepetsa kusamalidwa kosatha kungakhale ndi zotsatira zoopsa.
> Zotsatira:
> American Academy of Family Physicians. "Fiber: Mmene Mungapangire Mtengo Mu Zakudya Zanu". December 2010.
> Murakami K, Sasaki S, Okubo H, Takahashi Y, Hosoi Y, Itabashi M; Ophunzira atsopano mu Dipatimenti ya Dietetic Study Study Group. "Kugwirizana pakati pa Zakudya za Zakudya Zamadzimadzi, Madzi ndi Magnesium Kuvomerezeka ndi Kugwira Ntchito Pakati pa Akazi Achi Japan Achimuna." Eur J Clin Nutr. 2007 May; 61 (5): 616-22.
> Murakami K, Sasakii S, Okubo H, Takahashi Y, Hoso Y, Itabashi M; Ophunzira atsopano mu Dipatimenti ya Dietetic Study Study Group. "Kufuna Chakudya ndi Ntchito Yokwanira: Phunziro Lopanda Pakati la Akazi Achijapani 3,835 Okalamba 18-20." J Nutr Sci Vitaminol (Tokyo). 2007 Feb; 53 (1): 30-6.
> Zokonza Zowonongeka Zokhudza National Digestive Information. "Kutsekedwa". NIH Publication No. 07-2754. July 2007.
> Ofesi Zowonjezera Zakudya. "Magnesium."