Ganizirani pa Chakudya, Kugona ndi Kuchita Zochita
Kukhala wathanzi kumatanthauza kuti muli ndi zizolowezi zabwino. Nanga mumadya bwanji zakudya zowonjezera? Kudya wathanzi ndi chakudya chokwanira si chinthu chokha chomwe chingakuthandizeni kukhala wathanzi. Zizolowezi zina za moyo , zomwe zimalimbikitsidwa kwa nthawi ndi kudzipereka kwa nthawi yaitali, zimakuthandizani panjira yopita ku moyo wathanzi. Mungadabwe kuona kuti zizoloŵezi zathanzi sizikuphatikizapo zakudya zokha koma zosankha zina.
Nazi mndandanda wa zizoloŵezi 9 zathanzi zomwe zingakuthandizeni kukhala wathanzi, ngakhale ndi zakudya zowopsa:
Makhalidwe Abwino # 1: Sankhani zakudya zopatsa thanzi.
Kawirikawiri osati, sankhani zipatso, nkhuku, mbewu zonse, mkaka wa mafuta ochepa komanso zakudya zowonongeka. Amanyamula chidutswa cha zakudya m'thupi lochepa kwambiri. Chifukwa chaichi, zakudya izi zimawoneka ngati olemera. Pamene inu mungapeze zakudya izi kulikonse, kuwasankha sikophweka nthawizonse.
Makhalidwe Abwino # 2: Pewani msampha wa zakudya zopanda thanzi.
Chosavuta, chofulumira, chokoma ndi chosavuta ndikuyesera, koma muyenera kudziwa momwe mungagwiritsire ntchito zakudya zopanda thanzi. Chifukwa chiyani? Chifukwa zakudya zopanda thanzi zingakhale zowonjezera zakudya, zimapatsa makilogalamu ambiri okhala ndi zakudya zochepa. Ngakhale ndi tsiku lodziletsa, kapena mwana yemwe ali pa sitepe yachitukuko yomwe imalimbikitsa kudya , kudya zakudya zopatsa thanzi kumakhala chinthu chofunika kwambiri kwa munthu amene ali ndi zakudya zowonjezera.
Makhalidwe Abwino # 3: Yang'anani pazitsulo.
Kumvetsetsa mbali ya fiber, yomwe imathandiza kuchepetsa kudya, ndipo imachepetsa chiopsezo cha matenda aakulu monga matenda a mtima, khansara kapena shuga.
Ndondomeko ya zakudya yomwe imaphatikizapo fiber idzakhudza zipatso, masamba, ndi mbewu zonse. Izi zidzakuthandizani kukhazikitsa chilakolako chanu (kuwerenga: kupewa kudya kwambiri) ndikukukhazikitsani moyo wanu wonse.
Makhalidwe Abwino # 4: Sungani zakudya zosiyanasiyana.
Musamadye zakudya zomwezo tsiku ndi tsiku. Sinthasintha zipatso zosiyanasiyana ndi zakudya zina zomwe mumadya komanso zakudya zopanda chofufumitsa, ndipo mumayesetsa kuchita zimenezi ndi magulu onse odyera.
Zosiyanasiyana ndi zonunkhira za moyo, zowonjezera, kuthandizira kusunga zakudya zowonjezera ndi thanzi lathunthu.
Makhalidwe Abwino # 5: Muzichita zambiri masiku ambiri.
Kaya mukuyenda, yoga, kuthamanga, kusambira, kapena kugunda masewera olimbitsa thupi, onani momwe mungagwiritsire ntchito masewera olimbitsa thupi. Malinga ndi zomwe akuluakulu ochokera ku Centers for Disease Control and Prevention (CDC) amawalimbikitsa, akuluakulu amafunika maola awiri ndi awiri mlungu uliwonse kuti azichita masewera olimbitsa thupi (kuyenda mofulumira) ndipo ayenera kuchita masewera olimbitsa thupi 2 kapena masiku ambiri sabata iliyonse. Malangizowa amatenga mitundu yosiyanasiyana, cholinga chokhazikitsa zofunikira zochepetsera thanzi. Ana amafunika ola limodzi lochita masewera olimbitsa thupi tsiku ndi tsiku. Kuchita masewera olimbitsa thupi kudzakuthandizani kuti mukhale olimbikitsidwa ndikulimbikitsidwa kwambiri kuti musankhe zakudya zabwino.
Makhalidwe Abwino # 6: Kugona mokwanira.
Ziribe kanthu kaya zaka zingati, aliyense amafunika kugona mokwanira usiku uliwonse. Kugona kumalimbikitsa kukula kwa ana komanso thanzi labwino kwa akuluakulu. Malingana ndi National Sleep Foundation, ana ang'onoang'ono ayenera kutenga maola 12-14 usiku; ana a sukulu a zaka zapakati pa 3-5 ayenera kutenga maola 11-13; kwa ana a zaka zapakati pa 6 mpaka 12, cholinga cha maola 10-11 pa usiku; kwa achinyamata a zaka 13 kapena kuposerapo, osachepera maola 7-8; ndi akulu, osachepera maola 6.
Makhalidwe Abwino # 7: Idya zakudya zomwe zimathandiza kusunga chitetezo cha m'thupi .
Zakudya zomwe zili ndi mavitamini a A, C ndi E omwe angapangitse chitetezo chokwanira, chomwe chili chofunikira kwa anthu onse odwala, koma makamaka kwa iwo omwe akukulabe komanso omwe ali ndi chiwopsezo cha zakudya zambiri. zakudya. Zakudya za vitamini A zimaphatikizapo masamba ndi mkaka. Zakudya zakudya ndi juzi 100% ndizochokera ku vitamini C, ndipo vitamini E imapezeka mu mafuta, mtedza, mbewu ndi nsomba.
Makhalidwe Abwino # 8: Chivundikiro "pangozi" zakudya monga calcium, vitamini D, iron, zinc, ndi DHA.
Kukhala ndi chiwopsezo cha chakudya kumataya zakudya zina, nthawi zambiri izi zikhoza kutanthauza gulu lonse la chakudya, monga ngati mkaka.
Muyenera kudziwa momwe mungasinthire zofooka zomwe zingayambitse mwa kupeza zowonongeka, zowononga m'malo mwazomwe mukukumana nazo. Mwachitsanzo, ngati muli ndi mkaka wambiri mkaka, tengani mkaka wosakaniza mkaka kuti mukhale ndi zakudya zowonjezereka zowonjezereka.
Makhalidwe Abwino # 9: Pangani zowonjezereka zowonjezera .
Zedi, mungathe kupeza zinthu zopanda thanzi pamsika, koma kuti mukhale wathanzi muyenera kupeza zinthu zopanda mphamvu za gluten kapena kusankha mbewu zina zomwe zili ndi fiber. Chifukwa chiyani? Pankhani ya zinthu zopanda thanzi, zakudya zamakono monga mavitamini a B ndi zowonjezera sizikhoza kubwereranso ku chipatsocho mutatha kukonza. Pitani pafupipafupi kuti mutsimikizire kuti chakudya chanu chimalowetsedwera ndi malingaliro m'maganizo.
Zida
National Sleep Foundation
Zolinga za Kuletsa ndi Kuteteza Matenda: Malangizo Ochita Zochita
2010 Zakudya Zakudya kwa Amwenye