Zithandizo 10 Zanyumba Za Matenda A chiwindi

Zamkati

• Zithandizo zachilengedwe zamatenda a chiwindi
• 1. Kuchepetsa thupi
• 2. Yesani zakudya za ku Mediterranean
• 3. Imwani khofi
• 4. Khalani achangu
• 5. Pewani zakudya ndi shuga wowonjezera
• 6. Limbikitsani cholesterol wambiri
• 7. Yesani omega-3 chowonjezera
• 8. Pewani zotsekemera zodziwika bwino za chiwindi
• 9. Funsani dokotala wanu za zowonjezera mavitamini E
• 10. Yesani zitsamba ndi zowonjezera
• Chithandizo chamankhwala
• Mfundo yofunika

Matenda a chiwindi ndi omwe amachititsa kuti mafuta azikhala m'chiwindi pakapita nthawi.

Pali mitundu iwiri ya matenda a chiwindi onenepa: mowa komanso osamwa mowa. Matenda a chiwindi amowa amayamba chifukwa chomwa mowa kwambiri. Matenda a chiwindi a Nonalcoholic fatty (NAFLD) sali okhudzana ndi kumwa mowa.

Ngakhale chifukwa cha NAFLD sichidziwika, ndizofala kwambiri kwa anthu omwe ali ndi:

• kunenepa kwambiri
• mtundu wa 2 shuga
• cholesterol yambiri
• kuthamanga kwa magazi

Pakadali pano palibe mankhwala omwe angachiritse NAFLD. Zakudya ndi kusintha kwa moyo wanu ndi zina mwa njira zothandiza kwambiri pothana ndi vutoli.

Chifukwa chake, ndi mitundu iti ya zakudya ndi kusintha kwa moyo komwe kungakhale kothandiza ndi izi? Werengani kuti mudziwe zambiri.

Zithandizo zachilengedwe zamatenda a chiwindi

Ngati muli ndi NAFLD, kumbukirani kuti sizakudya zonse ndi zowonjezera zomwe zili ndi thanzi pachiwindi. Ndikofunika kuti mukambirane za njira zina zilizonse musanayesere.

1. Kuchepetsa thupi

Buku la American Association for the Study of Liver Diseases (AASLD) la 2017 limatsogolera kuwonda ngati gawo lofunikira pakukweza kupita patsogolo kwa NAFLD ndi zizindikilo zake.

Bukuli limalimbikitsa kuti anthu omwe ali ndi NAFLD ataye pakati pa 3 ndi 5 peresenti ya thupi lawo kuti achepetse kuchuluka kwa mafuta m'chiwindi.

Ilinso kunena kuti kutaya pakati pa 7 ndi 10 peresenti ya kulemera kwa thupi kumatha kusintha zizindikilo zina za NAFLD, monga kutupa, fibrosis, ndi mabala

Njira yabwino yochepetsera thupi ndikuiyang'anira ndikungoyenda pang'ono kuti mukwaniritse cholinga chanu pakapita nthawi. Kusala kudya komanso kudya mopitirira muyeso nthawi zambiri kumakhala kosatheka, ndipo kumatha kukhala kolimba pachiwindi.

Musanayambe pulogalamu iliyonse yochepetsa thupi, ndikofunikira kuti mulankhule ndi omwe amakuthandizani kuti muwone ngati zili zoyenera kwa inu. Katswiri wazakudya amatha kupanga dongosolo lakudya kuti likuthandizireni kukwaniritsa zolinga zanu zakuchepetsa thupi ndikusankha zakudya zopatsa thanzi.

2. Yesani zakudya za ku Mediterranean

Kafukufuku wochokera ku 2017 akuwonetsa kuti zakudya za ku Mediterranean zitha kuthandiza kuchepetsa mafuta a chiwindi, ngakhale osataya thupi.

Zakudya zaku Mediterranean zimathandizanso kuchiza matenda omwe amapezeka ndi NAFLD, kuphatikiza cholesterol, kuthamanga kwa magazi, ndi mtundu wa 2 shuga.

Dongosolo lakudya limayang'ana pazakudya zosiyanasiyana zamasamba, kuphatikiza zipatso ndi ndiwo zamasamba ndi nyemba, komanso mafuta athanzi. Nayi mwachidule zakudya zomwe muyenera kuziganizira:

• Zipatso ndi ndiwo zamasamba. Yesetsani kudya zosiyanasiyana: Yesani zipatso, maapulo, malalanje, nthochi, zipatso, nkhuyu, mavwende, masamba obiriwira, broccoli, tsabola, mbatata, kaloti, sikwashi, nkhaka, biringanya, ndi tomato.
• Nyemba. Yesetsani kuphatikiza nyemba, nandolo, mphodza, nyemba, ndi nandolo pazakudya zanu.
• Mafuta athanzi. Gwiritsani ntchito mafuta athanzi, monga owonjezera namwali maolivi. Mtedza, mbewu, mapeyala, ndi maolivi mulinso mafuta ambiri athanzi.
• Nsomba ndi nyama zowonda. Sankhani nsomba kawiri pa sabata. Mazira ndi nkhuku zowonda, monga nkhuku yopanda khungu ndi Turkey, zili bwino pang'ono.
• Mbewu zonse. Idyani mbewu ndi tirigu wosadulidwa, monga mkate wa tirigu wathunthu, mpunga wabulauni, oats wathunthu, msuwani, pasitala wa tirigu wathunthu, kapena quinoa.

3. Imwani khofi

Malinga ndi, khofi amapereka zabwino zingapo zoteteza pachiwindi. Makamaka, imathandizira kupanga michere ya chiwindi yomwe imakhulupirira kuti imalimbana ndi kutupa.

Kafukufuku omwewo adanena kuti pakati pa anthu omwe ali ndi NAFLD, kumwa khofi nthawi zonse kumachepetsa kuwonongeka kwa chiwindi.

Cholinga chakumwa makapu awiri kapena atatu a khofi patsiku kuti muchepetse matenda a chiwindi. Khofi wakuda ndiye njira yabwino kwambiri, popeza ilibe mafuta owonjezera kapena shuga.

4. Khalani achangu

Malinga ndi kafukufuku wochokera ku 2017, NAFLD nthawi zambiri imagwirizanitsidwa ndi moyo wongokhala. Kuphatikiza apo, kusagwira ntchito kumadziwika kuti kumathandizira pazinthu zina zokhudzana ndi NAFLD, kuphatikiza matenda amtima, mtundu wa 2 shuga, ndi kunenepa kwambiri.

Ndikofunika kukhalabe achangu mukakhala ndi NAFLD. Malingana ndi a, cholinga chabwino chowombera ndi osachepera mphindi 150 zolimbitsa thupi zolimbitsa thupi sabata iliyonse.

Ndipafupifupi mphindi 30, masiku 5 pasabata. Simuyenera kuchita masewera kapena kupita kumalo ochitira masewera olimbitsa thupi kuti mukachite masewera olimbitsa thupi. Mutha kuyenda mofulumira kwa mphindi 30, masiku 5 pa sabata.

Kapena, ngati mwapanikizika kwakanthawi, mutha kuyigawanikanso moyenda mphindi 15, kawiri patsiku, masiku 5 pa sabata.

Kuti muyambe kuchita masewera olimbitsa thupi, yesetsani kuphatikiza zolimbitsa thupi pazochita zanu za tsiku ndi tsiku. Yendani kugolosale, yendani galu, kusewera ndi ana anu, kapena kukwera masitepe m'malo mokweza pamalo aliwonse omwe mungathe.

Malangizowa amalimbikitsanso kuchepetsa nthawi yomwe mumakhala masana.

5. Pewani zakudya ndi shuga wowonjezera

Mashuga azakudya monga fructose ndi sucrose amalumikizidwa ndikukula kwa NAFLD. Kafukufuku wochokera ku 2017 amafotokoza momwe shuga izi zimathandizira kukulira kwamafuta m'chiwindi.

Zoyipa zazikulu zimaphatikizaponso zakudya zogulidwa m'sitolo komanso zopangidwa mwamalonda, monga:

• zinthu zophikidwa, monga makeke, ma cookie, ma donuts, mitanda, ndi ma pie
• maswiti
• ayisi kirimu
• dzinthu shuga
• zakumwa zozizilitsa kukhosi
• zakumwa zamasewera
• zakumwa zamagetsi
• zopangidwa ndi mkaka zotsekemera, monga ma yogurt onunkhira

Kuti muwone ngati chakudyacho chili ndi shuga wowonjezera, werengani mndandanda wazosakaniza zomwe zalipo. Mawu omwe amatha mu "ose," kuphatikiza sucrose, fructose, ndi maltose, ndi shuga.

Mashuga ena omwe amawonjezeredwa pazakudya ndi awa:

• nzimbe
• high-fructose chimanga madzi
• Chokoma chimanga
• Madzi azipatso amamvetsera
• wokondedwa
• manyowa
• madzi

Njira inanso yodziwira kuti shuga ali ndi chakudya chochuluka bwanji ndi kuwerenga zomwe zili ndi thanzi ndikuyang'ana kuchuluka kwa magalamu a shuga omwe akutumikirako chinthucho - m'munsi, ndibwino.

6. Limbikitsani cholesterol wambiri

Malinga ndi, NAFLD zimapangitsa kuti zikhale zovuta kuti thupi lanu lizitha kuyendetsa mafuta m'thupi mwaokha. Izi zitha kukulitsa NAFLD ndikuwonjezera chiopsezo cha matenda amtima.

Yesetsani kuchepetsa kudya kwa mitundu ina ya mafuta kuti muthandize kuchepetsa cholesterol yanu ndi kuchiza NAFLD. Mafuta omwe muyenera kupewa ndi awa:

• Mafuta okhuta. Izi zimapezeka munyama ndi mkaka wamafuta wathunthu.
• Mafuta a Trans. Mafuta a Trans nthawi zambiri amapezeka muzinthu zophikidwa, zophika, ndi zakudya zokazinga.

Zosintha zambiri pamoyo zomwe zatchulidwa pamwambapa - kuphatikiza kuonda, kukhalabe achangu, komanso kudya zakudya zaku Mediterranean - zitha kukuthandizaninso kuti muchepetse cholesterol yanu. Dokotala wanu amathanso kukupatsani mankhwala a cholesterol wambiri.

7. Yesani omega-3 chowonjezera

Mitundu ina yamafuta ikhoza kukhala yothandiza ku thanzi lanu. Omega-3 fatty acids ndi mafuta a polyunsaturated omwe amapezeka muzakudya monga nsomba zamafuta ndi mtedza wina ndi mbewu. Amadziwika kuti ali ndi phindu la thanzi la mtima, ndipo amalimbikitsidwa kwa anthu omwe ali ndi NAFLD.

Kuwunikanso kafukufuku mu 2016 kukuwonetsa kuti kumwa omega-3 supplement kumatha kuchepetsa mafuta a chiwindi ndikusintha kwama cholesterol.

Powunikiranso, kuchuluka kwa omega-3 tsiku lililonse kuyambira 830 mpaka 9,000 milligrams. Lankhulani ndi dokotala wanu za kuchuluka kwa zomwe muyenera kutenga.

8. Pewani zotsekemera zodziwika bwino za chiwindi

Zinthu zina zimatha kuyika chiwindi chanu mopitilira muyeso. Zina mwazinthuzi ndi monga mowa, mankhwala owonjezera, ndi mavitamini ndi zowonjezera.

Malinga ndi, ndi bwino kupewa kumwa mowa kwathunthu ngati muli ndi NAFLD. Ngakhale kumwa moyenera kumatha kukhala ndi phindu pakati pa anthu athanzi, sizikudziwika ngati maubwinowa amagwiranso ntchito kwa anthu omwe ali ndi NAFLD.

Kuphatikiza apo, lankhulani ndi dokotala kapena wamankhwala musanamwe mankhwala aliwonse owonjezera, mavitamini, kapena zowonjezera, chifukwa izi zimatha kukhudza chiwindi chanu.

9. Funsani dokotala wanu za zowonjezera mavitamini E

Vitamini E ndi antioxidant yomwe imatha kuchepetsa kutupa komwe kumayambitsidwa ndi NAFLD. Malinga ndi a, kafukufuku wina amafunika kuti timvetsetse omwe angapindule ndi chithandizochi komanso momwe angachitire.

Mu kalozera wawo wa 2017, AASLD imalimbikitsa kuchuluka kwa tsiku lililonse kwa mayunitsi 800 apadziko lonse a vitamini E patsiku kwa anthu omwe ali ndi NAFLD omwe alibe matenda ashuga ndipo atsimikizira nonalcoholic steatohepatitis (NASH), mtundu wapamwamba wa NAFLD.

Pali zoopsa zomwe zimakhudzana ndi mankhwalawa. Lankhulani ndi dokotala wanu kuti mudziwe ngati vitamini E ndi yoyenera kwa inu komanso ngati ingakuthandizeni ndi NAFLD.

10. Yesani zitsamba ndi zowonjezera

Zitsamba zodziwika, zowonjezera, ndi zonunkhira zomwe zakhala zikugwiritsidwa ntchito ngati njira zochiritsira za NAFLD. Mankhwala omwe amawonetsedwa kuti ali ndi thanzi labwino m'chiwindi amaphatikizapo turmeric, nthula yamkaka, resveratrol, ndi tiyi wobiriwira.

Kumbukirani kuti izi sizovomerezeka ndi NAFLD, ndipo atha kukhala ndi zotsatirapo. Ndikofunika kulankhula ndi dokotala musanatengere zitsamba zilizonse ndi zowonjezera za NAFLD.

Chithandizo chamankhwala

Pakadali pano palibe mankhwala ovomerezeka a NAFLD, ngakhale pali ena omwe akutukuka.

Imodzi mwa mankhwalawa ndi pioglitazone, mankhwala omwe amapatsidwa mtundu wa 2 wa shuga. Chitsogozo cha AASLD cha 2017 chikuwonetsa kuti pioglitazone itha kuthandizira kukonza thanzi la chiwindi mwa anthu omwe ali ndi mtundu wa 2 wopanda matenda a shuga.

Kafukufuku wowonjezereka akuyenera kuchitidwa kuti mumvetsetse chitetezo chanthawi yayitali komanso mphamvu ya mankhwalawa. Zotsatira zake, mankhwalawa amalimbikitsidwa kwa anthu omwe ali ndi NASH yotsimikizika.

Mfundo yofunika

Moyo ndi kusintha kwa zakudya pakadali pano ndizo njira zabwino kwambiri zothandizira NAFLD. Kuchepetsa thupi, kuchita masewera olimbitsa thupi, kuchepetsa shuga, kudya zakudya zopatsa thanzi, ndi kumwa khofi ndi zina mwa njira zomwe zingathandize kukonza zizindikilo za NALFD.

Ngati muli ndi vutoli, onetsetsani kuti mumagwira ntchito limodzi ndi dokotala wanu kuti mupange dongosolo lamankhwala lomwe mungakonde.