Zizolowezi zathanzi

Kaya ndi yathanzi kapena yopanda thanzi, chizolowezi ndichinthu chomwe mumachita osaganizira. Anthu omwe amakwanitsa kuchepa thupi, amasintha kudya kukhala athanzi kukhala chizolowezi.

Zizolowezi zodyerazi zitha kukuthandizani kuti muchepetse thupi.

Kakhitchini yabanja imatha kuyambitsa kudya kosayenera ngati mashelufu anu ali ndi tizakudya tosakaniza ndi shuga. Konzani khitchini kuti mupange zakudya zolimbitsa thupi kukhala zosankha zachilengedwe.

• Sungani chakudya chopatsa thanzi poyang'ana. Sungani mbale yazipatso pakauntala ndi masamba osanadulidwa mufiriji. Mukamva njala, mudzakhala ndi chotupitsa chopatsa thanzi pafupi.
• Kuchepetsa yesero. Ngati mukudziwa kuti simungathe kudziletsa mozungulira makeke, asungitseni ndi zakudya zina zopatsa thanzi kuti zisakufikireni, kapena zabwinoko, zisatuluke mnyumbamo.
• Nthawi zonse muzidya mbale. Kudya molunjika mu chidebe kapena thumba kumalimbikitsa kudya kwambiri.
• Gwiritsani mbale zing'onozing'ono. Mukayamba kudya ndi chakudya chochepa patsogolo panu, mwina mudzadya pang'ono mukadzatha.

Moyo umakhala wotanganidwa ndipo anthu ambiri amatha kudya osaganizira za chakudya chomwe akuika mkamwa. Zizolowezi zotsatirazi zingakuthandizeni kupewa kudya mosaganizira.

• Idyani chakudya cham'mawa. Mimba yopanda kanthu ndikuitanira kukadya mopitirira muyeso. Yambitsani tsiku lanu ndi mkate wambewu kapena chimanga, mkaka wopanda mafuta kapena yogurt, ndi chipatso.
• Konzekerani patsogolo. Musayembekezere mpaka mutamva njala kuti musankhe chakudya. Konzani chakudya chanu ndikupita kukagula mukakhala okhuta. Zosankha zopanda thanzi zidzakhala zosavuta kudutsa.
• Lembetsani pansi pazenera lanu. Kudya ndi maso anu pa TV, kompyuta, kapena china chilichonse chododometsa chimachotsa malingaliro anu pa zomwe mukudya. Sikuti mumangophonya kulawa chakudya chanu, mumakhala ndi mwayi wodya kwambiri.
• Idyani chakudya choyenera poyamba. Yambani ndi msuzi kapena saladi ndipo simudzakhala ndi njala mukatembenukira ku maphunziro apamwamba. Pewani msuzi wokhala ndi zonona komanso mavalidwe a saladi.
• Idyani zakudya zazing'ono nthawi zambiri. M'malo modya zazikulu ziwiri kapena zitatu, mutha kudya zakudya zazing'ono komanso zakudya zopatsa thanzi kuti muzitha kupitilira tsiku lonse.
• Dziyeretseni. Zomwe zili pamlingo zidzakuthandizani kuwona momwe kulemera kwanu kumakwera kapena kutsika kutengera momwe mumadyera.
• Sungani nyumba yanu yozizira. Kumva kuzizira pang'ono m'nyengo yozizira kungakuthandizeni kuwotcha ma calories ambiri kuposa momwe mungasungire nyumba yanu mbali yotentha.

Kudya mtima, kapena kudya kuti mutonthozedwe m'malo mopatsa thanzi, kungapangitse kusiyana kwakukulu pazomwe mumadya komanso kuchuluka kwa zomwe mumadya. Kupititsa patsogolo ubale wanu ndi chakudya:

• Khalani tcheru. Mverani thupi lanu momwe zakudya zina zimakupangitsani kumva. Zakudya zokazinga zitha kulawa tsopano. Koma zidzamva bwanji m'mimba mwako ola limodzi kuchokera pano?
• Chedweraniko pang'ono. Ikani foloko yanu pakati pa kulumidwa kapena kambiranani mukamadya. Mukamadzichepetsera, mumapereka mpata m'mimba mwanu kuti mukhale wokhutira.
• Onetsetsani. Werengani malembedwe azakudya zanu musanadye. Lembani zomwe mukufuna kudya musanadye. Zizolowezi zonsezi zimakupangitsani kuima ndikuganiza musanayike kena kamwa.
• Sinthani momwe mumalankhulira za chakudya. M'malo mongonena kuti "sindingadye zimenezo," nenani, "sindidya." Kunena simungathe zingakupangitseni kumva kuti mukuchepetsedwa. Kunena inu simutero kumakupatsani udindo.

Anzanu ndi abale atha kukuthandizani kuti musayende bwino ndikukulimbikitsani panjira. Onetsetsani kuti mwasankha anthu omwe akumvetsetsa kufunikira kwake komanso omwe angakuthandizeni; osakuweruzani kapena kukuyesani ndikudya koyambirira.

• Tumizani malipoti opita patsogolo. Uzani anzanu cholinga chanu cholemera ndikuwatumizira zosintha sabata iliyonse zamomwe mukuchitira.
• Gwiritsani ntchito zoulutsira mawu. Mapulogalamu ena am'manja amakulolani kuti mulowetse chilichonse chomwe mungadye ndikugawana ndi anzanu. Izi zitha kukuthandizani kujambula ndikudziyankha pa zomwe mumadya.

Kunenepa kwambiri - zizolowezi zabwino; Kunenepa kwambiri - kudya bwino

• Zakudya zabwino
• myPlate

Jensen MD. Kunenepa kwambiri. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. 26 wa. Philadelphia, PA: Elsevier; 2020: chap 207.

LeBlanc EL, Patnode CD, Webber EM, Redmond N, Rushkin M, O'Connor EA. Khalidwe komanso mankhwala ochepetsa kunenepa popewa matenda okhudzana ndi kunenepa kwambiri komanso kufa kwa akuluakulu: kuwunika mwatsatanetsatane kwa US Preventive Services Task Force [Internet]. Rockville (MD): Agency for Healthcare Research and Quality (US); 2018 Sep. (Umboni wa Kuphatikiza, Na. 168.) PMID: 30354042 pubmed.ncbi.nlm.nih.gov/30354042/.

Ramu A, Neild P. Zakudya ndi zakudya zabwino. Mu: Naish J, Khothi la Syndercombe D, eds. Sayansi ya Zamankhwala. Wachitatu ed. Philadelphia, PA: Elsevier; 2019: mutu 16.

Dipatimenti ya Zaulimi ku US ndi Dipatimenti ya Zaumoyo ku United States. Malangizo A Zakudya Kwa Achimereka, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Idasinthidwa mu Disembala 2020. Idapezeka pa Januware 25, 2021.

Webusaiti ya US Department of Health and Human Services. Chakudya chopatsa thanzi komanso kulemera kwake. Anthu azaumoyo.gov/2020/topics-objectives/topic/nutrition-and-weight-status. Idasinthidwa pa Epulo 9, 2020. Idapezeka pa Epulo 9, 2020.

Ntchito Yoteteza ku US; Curry SJ, Krist AH, ndi al. Makhalidwe ochepetsa kunenepa popewa matenda okhudzana ndi kunenepa kwambiri komanso kufa kwa akuluakulu: Ndemanga za US Preventive Services Task Force. JAMA. 2018; 320 (11): 1163–1171. PMID: 30326502 pubed.ncbi.nlm.nih.gov/30326502/.

• Momwe Mungachepetsere cholesterol
• Kulemera Kunenepa