Kudya ndi zizolowezi

Chakudya chimapatsa matupi athu mphamvu zofunikira kuti tigwire ntchito. Chakudya ndi gawo la miyambo ndi chikhalidwe. Izi zitha kutanthauza kuti kudya kumakhudzanso zomwe zimakhudzidwa. Kwa anthu ambiri, kusintha kadyedwe nkovuta kwambiri.

Mutha kukhala kuti mudadyako kwanthawi yayitali kwakuti simukuzindikira kuti ndiwopanda thanzi. Kapena, zizolowezi zanu zakhala gawo la moyo wanu watsiku ndi tsiku, kotero simumaganizira kwambiri za iwo.

Zolemba pazakudya ndi chida chabwino kukuthandizani kuphunzira za momwe mumadyera. Sungani magazini yazakudya kwa sabata limodzi.

• Lembani zomwe mumadya, kuchuluka kwake, komanso nthawi yanji yomwe mukudya.
• Phatikizani zolemba za zomwe mukuchita komanso momwe mumamvera, monga kukhala ndi njala, kupsinjika, kutopa, kapena kutopetsa. Mwachitsanzo, mwina munali kuntchito ndipo munkatopa, kotero mudalandira chotupitsa kuchokera mumakina ogulitsa pansi pa holo kuchokera pa desiki lanu.
• Kumapeto kwa sabata, werengani zolemba zanu ndikuyang'ana momwe mumadyera. Sankhani zizolowezi zomwe mukufuna kusintha.

Kumbukirani, masitepe ang'onoang'ono pakusintha kumabweretsa chipambano pakupanga kusintha kwakanthawi. Yesetsani kuti musadzipanikize ndi zolinga zambiri. Ndibwino kuchepetsa malire anu osaposa zolinga ziwiri kapena zitatu nthawi imodzi.

Komanso, yang'anani zizolowezi zabwino zomwe muli nazo ndikunyadira nazo. Musayese kuweruza mwamakhalidwe anu mwankhanza. Ndikosavuta kungoyang'ana pamakhalidwe anu oyipa. Izi zitha kukupangitsani kuti mukhale ndi nkhawa ndikusiya kusintha.

Mukakhala ndi zizolowezi zatsopano, zathanzi zitha kutanthauza kuti:

• Imwani mkaka wotsika kapena wonenepa (1%) m'malo mwa 2% kapena mkaka wathunthu.
• Imwani madzi ambiri tsiku lonse.
• Idyani zipatso zamchere m'malo mwa makeke.
• Konzani ndikukonzekera zakudya zopatsa thanzi kuti mukhale ndi mwayi wopambana.
• Sungani zakudya zopatsa thanzi kuntchito. Longedzani chakudya chamadzulo chopatsa thanzi kunyumba.
• Samalani ndi malingaliro anu akumva njala. Phunzirani kusiyana pakati pa njala yakuthupi ndi kudya mwachizolowezi kapena kudya monga poyankha kupsinjika kapena kusungulumwa.

Ganizirani zomwe zimayambitsa kapena zoyambitsa zomwe zingayambitse kudya kwanu.

• Kodi pali china chake chomwe chimakupangitsani kudya pomwe simumva njala kapena kusankha zakudya zopanda pake nthawi zambiri?
• Kodi momwe mumamvera zimakupangitsani kufuna kudya?

Yang'anani pa zolemba zanu ndikuzungulira zomwe zimayambitsa kapena zobwerezabwereza. Zina mwa izi zikhoza kukhala:

• Mukuwona zokhwasula-khwasula mumakina ogulitsira kapena makina ogulitsira
• Mukamaonera TV
• Mumamva kupanikizika ndi china chake kuntchito kapena mdera lina la moyo wanu
• Mulibe dongosolo la chakudya chamadzulo patatha tsiku lalitali
• Mumapita kukagwira ntchito komwe chakudya chimaperekedwa
• Mumayima m'malesitilanti odyera mwachangu kuti mudye chakudya cham'mawa ndikusankha mafuta ambiri, zakudya zopatsa mafuta ambiri
• Mukufunika kudzanditenga kumapeto kwa tsiku lanu logwira ntchito

Yambani poyang'ana pachimodzi kapena ziwiri zomwe zimachitika kawirikawiri sabata yanu. Ganizirani zomwe mungachite kuti mupewe zomwe zimayambitsa, monga:

• Osadutsa makina ogulitsira kuti mufike pa desiki yanu, ngati zingatheke.
• Sankhani zomwe mudzadye chakudya m'mawa kuti mukakhale ndi pulani mukamaliza ntchito.
• Muzisunga zokhwasula-khwasula zosayenera mnyumba mwanu. Ngati wina m'banja mwanu agula zokhwasula-khwasu izi, pangani dongosolo loti asawonekere.
• Ganizirani zokhala ndi zipatso ndi ndiwo zamasamba pamisonkhano yantchito, m'malo mwa maswiti. Kapena bweretsani zisankho zathanzi lanu.
• Sinthanitsani msuzi kapena koloko m'madzi owala.

Pezani zosankha zabwino zokhwasula-khwasula ndikukonzekereratu:

• Ngati muli ndi chizolowezi chodya maswiti kumapeto kwa tsiku kuti mupeze mphamvu, yesetsani kukhala ndi kapu (240 milliliters) ya tiyi wazitsamba komanso maamondi ochepa. Kapena, yendani msanga mukakhala kuti mulibe mphamvu.
• Idyani zipatso ndi yogurt masana pafupifupi 3 kapena 4 maola mutatha nkhomaliro.

Sinthani kukula kwamagawo anu. Ndizovuta kudya tchipisi tokha kapena zakudya zina zokopa pomwe pali zambiri patsogolo panu. Tengani gawo lochepa chabe ndikuyika zotsalazo. Idyani pa mbale kapena m'mbale m'malo molunjika m'thumba.

Idyani pang'onopang'ono:

• Ikani foloko yanu pakati pakuluma.
• Dikirani mpaka mutameze chakudya cham'kamwa musanadye.

Kudya msanga kwambiri kumabweretsa kudya kwambiri pamene chakudya chomwe mwadya sichinafike m'mimba mwanu ndikuwuza ubongo wanu kuti mwakhuta. Mudzadziwa kuti mukudya msanga ngati mumadzimangika pakadutsa mphindi 20 mutasiya kudya.

Idyani pokhapokha muli ndi njala:

• Kudya mukakhala ndi nkhawa, kutopa, kapena kunyong'onyeka kumayambitsanso kudya kwambiri. M'malo mwake, itanani mnzanu kapena mupite kokayenda kuti akuthandizeni kumva bwino.
• Patsani thupi lanu ndi ubongo wanu nthawi yopuma ku zovuta zatsiku ndi tsiku. Pumulani m'maganizo kapena mwakuthupi kuti zikuthandizeni kukhala bwino osatembenukira kuchakudya ngati mphotho.

Pangani zisankho zabwino, zopatsa thanzi:

• Sinthanitsani mbale yanu ndi maswiti ndi zipatso.
• Mukakhala ndi zakudya zopanda thanzi m'nyumba mwanu, ziyikeni pamalo ovuta kuti mufike m'malo mongokhala patebulo.

Konzani chakudya chanu:

• Dziwani zomwe mudzadye nthawi isanakwane kuti mupewe kugula zakudya zopanda thanzi (kugula mwachangu) kapena kudya m'malesitilanti.
• Konzani chakudya chanu kumayambiriro kwa sabata kuti mukonzekere chakudya chopatsa thanzi, madzulo aliwonse.
• Konzani zigawo zikuluzikulu zamadzulo nthawi isanakwane (monga kudula masamba.) Izi zidzakuthandizani kuti muzitha kudya chakudya chopatsa thanzi kumapeto kwa tsikulo.

Chakudya cham'mawa chimayambira tsikulo. Chakudya cham'mawa chokoma, chopatsa thanzi chimapatsa thupi lanu mphamvu zomwe zingafunike kuti mufike ku nkhomaliro. Ngati simudzakhala ndi njala mukadzuka, mutha kuyesa kapu yamkaka kapena zipatso zazing'ono komanso zopangidwa ndi mkaka.

Konzani chakudya chamasana chabwino chomwe chingakukhutitseni, komanso chakudya chamasana chopatsa thanzi chomwe chingakulepheretseni kukhala ndi njala isanakwane nthawi yamadzulo.

Pewani kudumpha chakudya. Kuperewera chakudya kapena chotupitsa nthawi zambiri kumabweretsa kudya kwambiri kapena kusankha zosayenera.

Mukasintha zizolowezi zina 1 kapena ziwiri zoyipa zakale, yesani 1 kapena 2 zina.

Zingatenge kanthawi kuti musinthe zizolowezi zanu zoyipa kukhala zatsopano, zathanzi. Kumbukirani, zinakutengerani kanthawi kuti mupange zizolowezi zanu. Ndipo zingatenge nthawi yayitali kuti musinthe. Osataya mtima.

Mukayambiranso chizolowezi chakale, ganizirani chifukwa chomwe mudabwerera. Yesaninso kuti musinthe ndi chizolowezi chatsopano. Chidutswa chimodzi sichitanthauza kuti ndinu olephera. Pitirizani kuyesera!

Jensen MD. Kunenepa kwambiri. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. Wolemba 25. Philadelphia, PA: Elsevier Saunders; 2016: chap 220.

Mapaki EP, Shaikhkhalil A, Sainath NA, Mitchell JA, Brownell JN, Stallings VA. Kudyetsa ana athanzi, ana, komanso achinyamata. Mu: Kliegman RM, St. Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, olemba. Nelson Textbook of Pediatrics. Wolemba 21. Philadelphia, PA: Elsevier; 2020: chap 56.

Thompson M, Noel MB. Zakudya zopatsa thanzi komanso mankhwala am'banja. Mu: Rakel RE, Rakel DP, olemba. Buku Lophunzitsira La Banja. 9th ed. Philadelphia, PA: Elsevier Saunders; 2016: chap 37.