Zakudya Zosagwirizana ndi zotupa Zimalimbana ndi Matenda ndikuthandizira Kuchepetsa thupi

Zamkati

• Zakudya zomwe zimalimbana ndi kutupa
• Zakudya zomwe zimawonjezera kutupa
• Matenda omwe amayamba chifukwa cha kutupa

Zakudya zotsutsana ndi zotupa zimachiritsa mabala, zimathandiza kuthana ndi kupewa matenda monga khansa, nyamakazi ndi matenda amtima, komanso zimakonda kuchepa thupi, popeza zakudya zomwe zimapezeka mchakudyachi zimakhala ndi michere yambiri komanso mafuta ndi shuga, zomwe zimawonjezeka kuonda.

Zakudya zotsutsana ndi zotupa ziyenera kukhala ndi zakudya zambiri zomwe zimalimbana ndi kutupa, monga flaxseed, avocado, tuna ndi mtedza, mwachitsanzo. Kuphatikiza apo, ndikofunikanso kupewa zakudya zomwe zimawonjezera kutupa, monga zakudya zokazinga ndi nyama zofiira.

Zakudya zomwe zimalimbana ndi kutupa

Pazakudya zotsutsana ndi zotupa, ndikofunikira kuwonjezera kudya komwe kumalimbana ndi kutupa, monga:

• Zitsamba, monga adyo, anyezi, safironi ndi curry;
• Nsomba olemera mu omega-3s, monga tuna, sardines ndi salimoni;
• Mbewu, monga fulakesi, chia ndi sesame;
• Zipatso za zipatso, monga lalanje, acerola, gwava, mandimu, tangerine ndi chinanazi;
• Zipatso zofiira, monga makangaza, chivwende, chitumbuwa, sitiroberi ndi mphesa;
• Zipatso za mafuta, monga mabokosi ndi mtedza;
• Peyala;
• Masamba monga broccoli, kolifulawa, kabichi ndi ginger;
• Mafuta ndi kokonati ndi mafuta.

Zakudya izi ndizolemera ma antioxidants, kumalimbana ndi kutupa mthupi, kulimbitsa chitetezo cha mthupi komanso kupewa matenda.

Zakudya zomwe zimawonjezera kutupa

Mu chakudya chotsutsana ndi zotupa, ndikofunikira kupewa kudya zakudya zomwe zimakulitsa kuchuluka kwa kutupa, monga:

• Chakudya chokazinga;
• Shuga;
• Nyama yofiira, makamaka omwe ali ndi zowonjezera zowonjezera ndi mafuta, monga soseji, soseji, nyama yankhumba, ham, salami ndi zakudya zachangu;
• Mbewu zoyengedwa, monga ufa wa tirigu, mpunga woyera, pasitala, buledi ndi ma crackers;
• Mkakandi zotumphukira;
• Zakumwa zosakaniza, monga zakumwa zozizilitsa kukhosi, timadziti ta nkhonya ndi tofewa;
• Zakumwa zoledzeretsa;
• Ena: michuzi yotukuka ndi chakudya chachisanu.

Zakudya izi ziyenera kupewedwa kapena kudyedwa pang'ono, ndikofunikanso kukonda zakudya zonse ndikuwonjezera kudya komwe kumalimbana ndi kutupa.

Matenda omwe amayamba chifukwa cha kutupa

Kutupa kwambiri mthupi kumawonjezera chiopsezo chotenga matenda monga Alzheimer's, matenda amtima, khansa, matenda ashuga, chifuwa, nyamakazi ndi kunenepa kwambiri, popeza kutupa kumathandizira kusintha m'maselo amthupi ndikufooketsa chitetezo chamthupi, ndikupangitsa kuti kukhale kovuta kulimbana ndi matenda.

Chifukwa chake, ndikofunikira kukhala ndi zakudya zotsutsana ndi zotupa kuti mulimbitse chitetezo cha mthupi ndikupewa matendawa kapena kuwaletsa kuti asakule kwambiri. Kuphatikiza apo, chakudyachi chimathandizanso pochiza mavuto ena monga Urethral Syndrome, komwe ndikutupa kwa mkodzo.

Onani zakudya zomwe zimatsutsana ndi zotupa zomwe zimalimbana ndi zilonda zapakhosi, kupweteka kwa minofu ndi tendonitis.