Kudya bwino pa zakudya zochepa za ayodini
Zakudya zochepa za ayodini zimatchulidwa musanayambe kuyang'ana mavitamini a iodine (RAI) ndi mankhwala opatsirana ndi ayodini . Ndi chakudya chapadera chomwe chimachepetsa kuchuluka kwa ayodini omwe amadya mwa zakudya ndi zakumwa. Ngati mukuyenera kukayezetsa RAI ndikudya zakudya zochepa , izi zikuthandizani kudziwa zomwe mungathe komanso zomwe simungadye.
Mwachidule
Thanzi la chithokomiro limagwiritsa ntchito ayodini yomwe timadutsa mumadzi ndi chakudya kuti tipeze mahomoni ofunikira omwe amachititsa kuti thupi lathu lizikhala ndi thupi.
Maselo a chithokomiro ndi apadera chifukwa ndiwo okhawo omwe ali m'thupi lomwe amamwa ayodini. Asanayambe kuyeza ndi kuyeza kwa RAI, odwala amadya chakudya chochepa kwambiri, amadya thupi la ayodini. Pamene wodwala amapatsidwa mankhwala odzola mavitamini (omwe nthawi zambiri amawoneka mu capsule mawonekedwe), maselo a chithokomiro osowa ndi ayodini amachititsa RAI, kuti maselo awoneke mwa kuwonedwa kapena kuwonongedwa kuti athetse mankhwala.
Zakudya zochepa za ayodini n'zosavuta koma zimafuna kukonzekera. Ngati mudya zakudya zambiri zisanayambe kapena zakumwa, kapena ngati mutadya kwambiri, zakudyazi zingakhale zovuta.
Lamulo lalikulu kwambiri la zakudya ndi kudya zakudya zomwe zili ndi ayodini. Popeza mchere wochuluka uli ndi iodized (kutanthauza kuti uli ndi ayodini yowonjezeredwa), muyenera kupewa mchere wothira iodized ndi zakudya zomwe zili ndi mchere wa iodizedwe. Mmalo mwake, mungagwiritse ntchito mchere wosakhala ndi iodized ndi kosher, chifukwa alibe ayodini.
Malangizo
Mungapeze zambiri zotsutsana pa intaneti zomwe zakudya zimaloledwa ndikuletsedwa pa zakudya.
Buku lina likhoza kunena kuti zikopa za mbatata zokha zimayenera kupezeka pamene mukudya mbatata, pamene wina amati simungadye mbatata konse! Kodi muyenera kukhulupirira ndani?
Mukawerenga nkhani zosamvana, zabwino zomwe mungapite ndi dokotala wanu. Mndandanda wa zakudya zomwe zili m'munsiyi zimadalira chakudya chochepa cha ayodini chimene bungwe la National Institutes of Health ndi Association of Survivors Association Association linanena.
Zakudya Zoletsedwa
Pewani zakudya izi pa chakudya chochepa cha ayodini:
- Mkaka (mkaka, yogurt, tchizi, batala, ayisikilimu, kirimu wowawasa)
- Mazira a mazira
- Zakudya za m'nyanja (chilichonse chochokera kunyanja chiyenera kupeĊµedwa, monga nsomba, shellfish, ndi kelp)
- Zakudya zopangidwira (zakudya zam'mbuyomu, zakudya zowonongeka, chakudya chodyera, agalu otentha, nyama yankhumba, soseji, zakudya pa malo odyera ndi chakudya chodyera)
- Zogulitsa zogulitsa zamakampani (mikate yopatsa malonda ndi ma confection)
- Soy (kuphatikizapo soya, msuzi wa soya, tofu, ndi zakudya zina zilizonse ndi soya)
- Maraschino yamatcheri
- Chokoleti (chokoleti cha mkaka chiri ndi mkaka; zina zotsekedwa zakuda zikhoza kuloledwa - fufuzani chizindikiro)
- Dayi wofiira # 3 (fufuzani chizindikiro kapena kupanga wopanga)
- Nyemba (kupewa nyemba za impso zofiira, nyemba zam'madzi, nyemba za nyemba, nyemba zoumba, ndi zoweta)
Zakudya Zaloledwa
Musataye mtima ndi mndandanda wa zakudya zomwe simungadye! Pali zakudya zambiri zomwe mungadye. Nawa zakudya zomwe zimaloledwa kudya zakudya zochepa.
- Zakudya zatsopano (osaposa ma ola 5-6 pa tsiku)
- Zipatso ndi masamba (palibe zikopa za mbatata)
- Zomera zobiriwira, popanda kuwonjezera mchere (palibe rhubarb)
- Mafuta a masamba
- Sodas (malinga ngati mulibe dafi yofiira # 3 - fufuzani chizindikiro kapena pemphani wopanga)
- Kutsekemera batala wa mtedza ndi mtedza
- Coffee ndi tiyi (osati zonyika mkaka)
- Matzo
- Mkate wokometsera wokha (wopanda dzira yolks, mkaka kapena mchere wothira mankhwala odzola)
- Zatsopano ndi zouma zitsamba ndi zonunkhira, kuphatikizapo tsabola
- Mowa, vinyo, ndi zakumwa zoledzeretsa (vinyo wotsekemera vinyo komanso zakumwa zoledzeretsa zingakhale ndi utoto wofiira # 3, fufuzani chizindikiro)
- Zamapichesi zam'chitini, chinanazi, ndi mapeyala
- Uchi
- Mabala a mapulo
- Jams ndi jelly (opanda dafi yofiira # 3)
Kudya
Kudya ndiko pafupifupi zosatheka pamene mukudya zakudya zochepa. Simungatsimikizire kuti mchere wamtundu uti umagwiritsa ntchito maphikidwe awo. Zakudya zomwe zimagwiritsidwa ntchito m'malesitilanti odyera mofulumira zimagwiritsidwa ntchito komanso zimakhala ndi mchere, motero ziyeneranso kuzipewa. Ngati simukuphika, mungafune kukhala kakhitchini savvy kapena kuganiza za kukonzekera wophika yekha nthawi yomwe mukudya.
Maphikidwe ndi mabuku a Cook
Association of Survivors Association ya Chithokomiro imapereka buku la cookbook labwino kwambiri lomwe limatha kumasulidwa kwaulere. Lili ndi maphikidwe oposa ayodini ochepa ndipo ndilokonda kwambiri pakati pa ayodini dieters.
Mungathe kutsatiranso maphikidwe anu omwe mumawakonda malinga ngati zosakaniza zikugwirizana ndi zomwe zili pamwambapa. Gwiritsani ntchito mchere wosakanizidwa kapena mchere wosakanizika m'malo mwa mchere wodetsedwa mu maphikidwe.