Kodi chakudya chokonzeka ndi choipa pamoyo wanu?

Zamkati

• Mavuto azaumoyo
• 1. Kunenepa
• 2. Wonjezerani kuthamanga kwa magazi
• 3. Chulukitsani mafuta m'thupi
• 4. Matenda am'mimba
• Momwe mungasankhire chakudya chachisanu
• Kodi zipatso ndi ndiwo zamasamba zachisanu zimakhala zathanzi?

Kudya pafupipafupi zakudya zopangidwa kale zitha kukhala zowononga thanzi, chifukwa ambiri amakhala ndi michere yambiri ya sodium, shuga, mafuta okhathamira komanso mankhwala omwe amakulitsa ndikutsimikizira kukoma, kuphatikiza pakukulitsa mashelufu a chakudya.

Chifukwa chake, chifukwa cha kuchuluka kwa sodium, mafuta ndi zotetezera, zakudya zopangidwa kale zitha kuthandizira kunenepa, kukulitsa kupanikizika ndikuwonjezera mavuto amtima ndi matumbo.

Mavuto azaumoyo

Zakudya zopangidwa kale, zomwe zitha kusungidwa kapena kuzizira, zitha kukhala ndi zovuta zina chifukwa thanzi lomwe limagwiritsidwa ntchito pokonzekera nthawi zambiri limakhala lotayika nthawi yozizira, kuphatikiza zomwe zoteteza ndi mchere zimakonda kuwonjezeredwa kutsimikizira kukoma kwa chakudya ndikuwonjezera moyo wa alumali.

Chifukwa chake, zina mwaziwopsezo zazikulu zokhudzana ndi kumwa kwakanthawi kwa zakudya zokonzeka kuzizira ndi izi:

1. Kunenepa

Zakudya zachisanu zikamadyedwa nthawi zambiri, ndizotheka kuti pamakhala kulemera kowonjezeka komanso kuchuluka kwamafuta amthupi, chifukwa zambiri mwa zakudya izi zimakhala ndi ma calorie ambiri. Kuphatikiza apo, popeza nthawi zambiri samakhala ndi zakudya zopatsa thanzi, sizimatsimikizira kukhuta ndipo, chifukwa chake, munthuyo amafuna kumva kuti amadya pafupipafupi tsiku lonse.

2. Wonjezerani kuthamanga kwa magazi

Kuwonjezeka kwa kuthamanga kwa magazi nthawi zambiri kumakhudzana ndi kuchuluka kwa sodium yomwe ilipo mu zakudya zopangidwa kale ndi zonunkhira, makamaka lasagna, msuzi wothira, Zakudyazi zapompopompo ndi zonunkhira.

Mwachitsanzo, 300 g yogwiritsa ntchito lasagna, imakhala ndi mchere wopitilira 30% womwe munthu wamkulu angathe kudya tsiku lililonse, pomwe kiyubu yokometsera nyama imakhala ndi mchere wochuluka kuwirikiza kawiri momwe munthu wamkulu angathe kudya tsiku lonse. Chifukwa chake, ndikosavuta kupitirira mcherewo mukamadya zopangira zinthu, zomwe zimawonjezera chiopsezo chokhala ndi kuthamanga kwa magazi. Pezani zomwe malingaliro amchere a tsiku ndi tsiku ndi.

Umu ndi momwe mungawononge mchere wochepa powonera vidiyo iyi:

3. Chulukitsani mafuta m'thupi

Kuphatikiza pa kuchuluka kwa sodium, zakudya zopangidwa kale zimakhalanso ndi mafuta okhutira, omwe makamaka amathandizira kukulitsa cholesterol choipa ndikuchepetsa cholesterol.

Chifukwa chake, chifukwa cha kusintha kwa mafuta m'thupi, palinso chiopsezo chachikulu chokhala ndi kusintha kwamtima, monga infarction, stroke ndi atherosclerosis, komwe ndikutseka kwa mitsempha yamagazi chifukwa chokhala ndi zikopa zamafuta, kuwonjezera mwayi wa kukhala ndi mafuta m'chiwindi.

4. Matenda am'mimba

Chifukwa cha kuchuluka kwa mankhwala, monga zoteteza, zotsekemera, utoto ndi zotsekemera, zonunkhira pafupipafupi zimayambitsanso mavuto azaumoyo monga kukwiya m'mimba, khansa yam'matumbo, kupweteka mutu, kuluma, impso miyala, nseru komanso kuchepetsedwa mayamwidwe mavitamini matumbo.

Kuphatikiza apo, zowonjezera zowonjezera monga monosodium glutamate zimasiya mkamwa mwawo kukhala wokonda kudya, komwe kumapangitsa kuti anthu azigwiritsa ntchito mankhwalawa.

Momwe mungasankhire chakudya chachisanu

Ngakhale chakudya chamazira sindicho chabwino kusankha pa chakudya, nthawi zina chimatha kuganiziridwa. Chifukwa chake, ndikofunikira kulabadira cholembera, posankha zakudya zomwe zilibe mafuta ochepa komanso sodium. Malangizo ena posankha chakudya chachisanu ndi awa:

• Pewani zakudya zachisanu ndi msuzi kapena mankhwala;
• Osabweza bokosi lathunthu, kuchotsa gawo lofunikira lokha;
• Pewani kugula zakudya zopanda thanzi, ngakhale atakhala okonzeka kumene.

Ngakhale pankhani ya ndiwo zamasamba ndi zipatso ndikofunikira kuyang'ana zosakaniza, chifukwa zipatso ndi ndiwo zamasamba zokha ziyenera kutchulidwa, zosakaniza zina zilizonse zitha kuwonetsa kuti zili ndi zoteteza zomwe zitha kuvulaza thanzi lanu.

Kodi zipatso ndi ndiwo zamasamba zachisanu zimakhala zathanzi?

Zipatso, ndiwo zamasamba ndi nyemba zosaziririka zimakhala zathanzi bola zitangomizidwa atazirala atangotuta kumene, chifukwa ndizotheka kukhalabe ndi thanzi komanso maubwino azaumoyo. M'malo mwake, zipatso ndi ndiwo zina zamasamba, monga strawberries, nandolo kapena nyemba, zimataya vitamini C mwachangu kwambiri zikakhala zatsopano kuposa zowundana.

Phunzirani momwe mungasungire chakudya moyenera kuti mutsimikizire phindu lake