Zakudya Zakudya 12 Zochepetsera Kutopa Kwambiri

Zamkati

• 1. Lembani zakudya zotupa
• 2. Khalani ndi madzi okwanira
• 3. Sungani chakudya ndi zizindikiro
• 4. Osadula zonse
• 5. Koma yesani zakudya zanu
• 6. Chepetsani kumwa khofiine
• 7. Yesani chakudya chochepa, chambiri
• 8. Samalani shuga
• 9. Pitani onse veggies
• 10. Dyani zakudya zopangidwa kwambiri
• 11. Chotsani zonse ndi mafuta athanzi
• 12. Konzekerani chakudya ndikukonzekera mukadakwanitsa
• Mfundo yofunika
• Kukonza Zakudya: Zakudya Zomwe Zimathetsa Kutopa

Kutopa kwanthawi yayitali ndikutali ndikutopa "Ndikufuna khofi wina" kutopa. Ndi vuto lofooketsa lomwe lingakhudze moyo wanu wonse.

Mpaka pano, sipanakhale maphunziro akulu pazotsatira zakudya pa matenda otopa kwambiri (CFS). Komabe, Jose Montoya, MD, pulofesa wa zamankhwala komanso katswiri pa chipatala cha Stanford's Chronic Fatigue, adanenetsa kuti zakudya zimawoneka kuti zimakhudza kutopa kwanthawi yayitali.

"CFS itha kusokonezedwa ndi chakudyacho, koma tikudziwa zochepa kwambiri pazomwe zingagwire ntchito makamaka kwa aliyense," atero Montoya. "Tikudziwa kuti kwa ena, zakudya zina zimapangitsa kuti zizindikilo zawo ziwonjezeke kapena kuti anthu azisamala nazo."

Ngakhale kuti kafukufuku wina akufunikirabe kuchitidwa, pali zinthu zambiri zomwe mungachite kuti muthandize kuwonjezera mphamvu ndikuwonetsetsa kuti mukudya chakudya chopatsa thanzi. Nazi zakudya 12 zomwe mungayesere.

1. Lembani zakudya zotupa

Popeza kutupa kumawoneka ngati kukuthandiza kutopa kwanthawi yayitali, Montoya amalimbikitsa kuyesa zakudya zotsutsana ndi zotupa kapena kuwonjezera nsomba zotsutsana ndi zotupa monga mafuta ndi mafuta. Yesetsani kuchepetsa zakudya zotupa monga shuga, zakudya zokazinga, ndi nyama yosinthidwa.

2. Khalani ndi madzi okwanira

Ngakhale kumwa madzi ochulukirapo sikuchiritsa kutopa kwanthawi yayitali, ndikofunikabe. Kutaya madzi m'thupi kumadziwika kuti kumapangitsa kutopa kukulirakulira. Kukhala ndi hydrated ndikofunikira pakusintha kapena kukhala ndi thanzi.

3. Sungani chakudya ndi zizindikiro

Magazini yazakudya ndi njira yabwino yopezera zakudya zomwe zimawonjezera kapena kukulitsa zizindikiritso zanu. Zimathandizanso kukhala ndi mbiri ya momwe mumamvera tsiku ndi tsiku kuti mugawane ndi dokotala wanu. Tsatirani momwe mumamvera ndi zomwe mumadya tsiku lililonse kuti mupeze njira iliyonse. Popeza 35 mpaka 90 peresenti ya anthu omwe ali ndi kutopa kwanthawi yayitali amakumana ndi zizindikilo zomwe zimakhudzana ndi matumbo opsa mtima, ndikofunikira kusamala kwambiri kukhumudwa m'mimba kapena kukhumudwa.

4. Osadula zonse

Zimayesa kudula zonse zomwe ungathe kukumana ndi matenda osokoneza bongo, osasunthika ngati kutopa kwanthawi yayitali, koma palibe umboni kuti chakudya choletsa kwambiri chimathandizira zizindikilo. Lankhulani ndi dokotala musanachotse zakudya zilizonse zomwe mungadye kuti muchepetse thupi lanu komanso kudula zakudya zofunikira. Ingoyesani zakudya zothetsera matenda ngati dokotala ndi wazakudya akuganiza kuti ndizoyenera kwa inu.

5. Koma yesani zakudya zanu

Zakudya zina zimatha kukupangitsani kumva bwino kapena kuwonjezeka. Mwachitsanzo, odwala ena a Montoya awona kusintha atachotsa giluteni kapena zakudya zokhala ndi chakudya chambiri m'zakudya zawo pomwe ena sanawone zotsatira. Popeza palibe zakudya zoyenera za CFS, kungakhale koyenera kuyesa ndi zakudya zanu kuti mupeze zomwe zimakupangitsani kumva bwino.

Ndibwino kuti mugwire ntchito ndi wazakudya wanu kapena dokotala kuti musinthe dongosolo lazakudya pazosowa zanu. Mutha kuyamba nokha mwa kusamala ndi zakudya zomwe zimakupangitsani kumva.

"Ndikutopa kosatha, ndikofunikira kumvera thupi lanu ndikuwona momwe mumamvera," atero a Leah Groppo, RD, CDE ku Stanford Health Care. Izi ndizofunikira makamaka ngati mukuganiza kuti zakudya zina zitha kukulitsa zizindikilo zanu kapena ngati mukukonzekera kusintha zakudya zanu.

Ngati mukufuna kuyesa chinthu chatsopano, Groppo amalimbikitsa kusintha pang'ono, monga kuwonjezera masamba ambiri pachakudya chanu usiku uliwonse. Khalani nacho mwezi wathunthu musanasankhe ngati kusintha kwakuthandizani kukhala ndi matendawa kapena ayi. Mudzakhalanso ndi mwayi wokhala ndi zizolowezi zabwino m'kupita kwanthawi ngati muwadziwitsa pang'onopang'ono.

6. Chepetsani kumwa khofiine

Caffeine imawoneka ngati njira yabwino yopititsira patsogolo mphamvu zanu, koma imabwera ndi zotsatirapo zake. Caffeine atha kukupatsa mphamvu yabodza ndikukupangitsa kuti uchite izi, malinga ndi Montoya. Kafeini pang'ono pokha akhoza kukhala abwino kwa anthu ena. Ingokhalani osamala kuti musadzilimbikitse nokha ndikuwonetsetsa kuti zomwe mumadya sizimakhudza kugona kwanu.

7. Yesani chakudya chochepa, chambiri

Anthu ambiri omwe ali ndi kutopa kosatha nthawi zambiri amakhala otopa kwambiri kuti adye kapena samva njala. Ngati mukuchepetsa thupi kapena mukuvutika kudya chakudya chokwanira tsiku lonse, Groppo amalimbikitsa kuyesera zakudya zazing'ono pafupipafupi kapena kuwonjezera tizakudya tating'ono tambiri pakati pa chakudya chilichonse. Kudya pafupipafupi kungakuthandizeni kuti mukhale ndi mphamvu zambiri. Magawo ang'onoang'ono amathanso kukhala ovuta kupilira.

8. Samalani shuga

Shuga amathanso kukulitsa mphamvu kwakanthawi, koma kuwonongeka pambuyo pake kumatha kukulitsa kutopa kwako. M'malo mofikira zakudya ndi shuga woyengedwa bwino, Groppo akuwonetsa kuti muzidya zakudya zokoma mwachilengedwe ndi zomanga thupi pang'ono kuti zithandizire ngakhale shuga ndi magazi anu. Zipatso zokhala ndi yogurt yosavuta, yopanda shuga ndi njira yabwino.

9. Pitani onse veggies

Lembani zitsamba zosagwedezeka. Yesetsani kuphatikiza masamba amitundu yonse tsiku lonse kuti mupeze michere ndi mapindu ake apadera. Masamba ofiira, mwachitsanzo, amadzaza ndi ma phytonutrients omwe amakhala ngati antioxidants ndikuthandizira kuchepetsa kutupa. Nkhumba zachikasu zimakhala ndi mavitamini ndi michere yofunika monga mavitamini A, C, ndi B6.

10. Dyani zakudya zopangidwa kwambiri

Zakudya zosinthidwa kwambiri zimakhala ndi michere yocheperako kuposa anzawo onse azakudya. Ndikofunika kunyamula pazomera - monga nyemba, zipatso, ndiwo zamasamba, ndi mbewu zonse - kuthandizira zosowa za thupi lanu.

Simukudziwa kuti mudye chiyani? Groppo amalimbikitsa kutsatira zakudya zomwe zili "pafupi kwambiri ndi momwe Amayi Achilengedwe adapangidwira." Sankhani chimanga chotuluka m'malo mwa chimanga kapena mpunga wofiirira m'malo mwa pasitala, mwachitsanzo.

11. Chotsani zonse ndi mafuta athanzi

Kuwaza walnuts, magawo angapo a avocado, ma ouniti angapo: Zimakhala zosavuta kuwonjezera mafuta athanzi ngati omega-3 fatty acids tsiku lonse. Mafuta athanzi ndiofunikira paubongo ndi mtima, ndipo amathanso kuthandizira kuchepetsa kutupa.

12. Konzekerani chakudya ndikukonzekera mukadakwanitsa

Imodzi mwa njira zabwino kwambiri zowonetsetsa kuti chakudya chopatsa thanzi ndi kukonza chakudya ndikukonzekera chakudya pasadakhale. Masiku omwe muli ndi mphamvu zambiri, konzekerani zomwe mudzadya sabata yonseyi ndikukonzekera zakudya zanu kapena kuphika chakudya chonse. Zakudya zanu zidzakhala zokonzeka kupita. Simudzadandaula kuti mudzadya chiyani patsiku lomwe mwapatsidwa. Ngakhale zili bwino: Funsani wina kuti akuthandizeni kuti muchite zambiri popanda kudzitopetsa.

Mfundo yofunika

Tonse tauzidwa mobwerezabwereza kuti zomwe mumadya zimakhudza momwe mumamvera. Izi ndizowona ndi kutopa kwanthawi yayitali. Ngakhale kulibe zakudya zilizonse zakutopa kosatha, chakudya chamagulu choyenera chingakhale gawo lofunikira pakapangidwe kanu. Onetsetsani kuti mumalankhula ndi adotolo komanso akatswiri azakudya musanasinthe kwambiri pazakudya zanu kapena kuwonjezera zowonjezera zilizonse.

Kukonza Zakudya: Zakudya Zomwe Zimathetsa Kutopa