Zakudya

Zamkati

• Chidule

Chidule

Ngati muli onenepa kwambiri kapena onenepa kwambiri, kuonda kungakuthandizeni kukhala ndi thanzi labwino. Zitha kukuthandizaninso kupewa matenda okhudzana ndi kulemera, monga matenda amtima, matenda ashuga, nyamakazi ndi khansa zina. Chakudya chopatsa thanzi ndi gawo lofunikira pulogalamu yolemetsa. Icho

• Zingaphatikizepo zipatso, ndiwo zamasamba, tirigu wathunthu, mkaka wopanda mafuta kapena wopanda mafuta komanso zopangira mkaka
• Zingaphatikizepo nyama zowonda, nkhuku, nsomba, nyemba, mazira ndi mtedza
• Zimakhala zosavuta pamafuta okhathamira, mafuta opititsa patsogolo, cholesterol, mchere (sodium), komanso shuga wowonjezera

Chinsinsi chochepetsera thupi ndikuwotcha zopatsa mphamvu kuposa zomwe mumadya ndi kumwa. Zakudya zingakuthandizeni kuchita izi kudzera pakuwongolera magawo. Pali mitundu yambiri yazakudya. Ena, monga zakudya za ku Mediterranean, amafotokoza njira yachikhalidwe yakudya kuchokera kudera linalake. Zina, monga DASH kudya dongosolo kapena zakudya kuti muchepetse cholesterol, adapangidwira anthu omwe ali ndi mavuto ena azaumoyo. Koma atha kukuthandizanso kuti muchepetse kunenepa. Palinso mafashoni kapena kuwonongeka kwa zakudya zomwe zimalepheretsa kwambiri ma calories kapena mitundu ya zakudya zomwe mumaloledwa kudya. Zitha kumveka zabwino, koma nthawi zambiri sizimapangitsa kuti muchepetse thupi. Mwina sangakupatseni zakudya zonse zomwe thupi lanu limafunikira.

Kuphatikiza pa zakudya, kuwonjezera masewera olimbitsa thupi m'moyo watsiku ndi tsiku kungakuthandizeni kuti muchepetse kunenepa.

NIH: National Institute of Diabetes and Digestive and Impso Diseases

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