Kodi Ndingatani Kuti Ndisiye Kumva Njala Nthawi Zonse Osadya?

M'malo mowerengera zopatsa mphamvu, muziyang'ana pa chakudya chopatsa thanzi kuti mupeze njira yabwino kwambiri yopatsa thanzi.

Q: Sindingathe kuyendetsa njala yanga. Mimba yanga imayenera kukhala ndi kena kake nthawi zonse. Kodi muli ndi upangiri uliwonse kwa munthu amene nthawi zonse amamva njala?

Kumva njala nthawi zonse ndi nkhani wamba yomwe ingakhudzidwe ndi zosankha zanu. Malo abwino oyambira ndikumvetsetsa momwe zakudya zosiyanasiyana zimakhudzira kukhutira kwanu.

Zakudya zopatsa thanzi ndizomwe zimadya kwambiri. Amakhalanso amodzi mwazosankha zochepa kwambiri pamadzimadzi. Cholakwika chodziwika bwino chomwe anthu amachita poyesera kuonda ndikusankha mafuta ochepa, zakudya zopatsa mphamvu, monga chimanga ndi mafuta ochepa. Ngakhale zakudya izi sizikhala ndi ma calories ambiri, zilinso ndi michere yochepa ndipo sizingakupangitseni kuti mukhale okwanira.

Choyamba, sankhani magwero ovuta kwambiri am'magulu am'madzi (ganizirani mbewu zonse monga oatmeal, quinoa, ndi farro) pama carbohydrate oyengedwa (ganizirani mkate woyera ndi pasitala yoyera) kuti muchepetse njala. Ma carbs ovuta amakhala ndi fiber yambiri, kuwapangitsa kudzaza kwambiri. Kusankha magwero azakudya zamadzimadzi, monga mbatata, nyemba, ndi zipatso, kukuthandizani kuti mukhale ndi nthawi yayitali kuposa momwe mungasankhire mafuta ambiri.

Chofunikira kwambiri pakupanga zakudya zokhazokha ndikuwonjezera zakudya ndikuwonjezera mafuta. Mapuloteni ndi macronutrient odzaza kwambiri. Kafukufuku akuwonetsa kuti kuwonjezera mapuloteni pazakudya komanso zokhwasula-khwasula kumawonjezera kukhutira, komwe kumakupangitsani kukhala okhutira tsiku lonse ndikuchepetsa kuchepa kwa nthawi yayitali (). Kuphatikiza mafuta opatsa thanzi ndikudya zokhwasula-khwasula kungathandizenso kuchepetsa njala ().

Zitsanzo zama protein omwe amatha kuphatikizidwa mosavuta pazakudya zanu ndi awa:

• mazira
• tofu
• mphodza
• nkhuku
• nsomba

Mafuta athanzi ndi awa:

• mtedza wa mtedza
• mtedza wonse ndi mbewu
• mazira a dzira
• mapeyala
• mafuta a maolivi

Kuphatikiza izi ndi zina zamafuta athanzi ndi magwero azakudya ndikudya zokhwasula-khwasula ndi njira yabwino kwambiri yochepetsera kumvanso njala.

Mwachitsanzo, kuyambira tsiku lanu ndi chakudya cham'mawa chambiri cha mazira, amadyera masamba, sliced ​​avocado, ndi zipatso ndizotsimikizika kuti muzikhala okhutira nthawi yayitali kuposa chakudya cham'mawa chokhala ndi mafuta ochepa komanso mkaka wosakanika.

M'malo mowerengera zopatsa mphamvu pazakudya zomwe mumadya, yang'anani pa mtundu wa zakudya kuti musankhe ngati ndi njira yabwino kwambiri yodzaza ndi chakudya.

Kunja kwa zakudya zanu, mutha kuchepetsa njala yanu mwa:

• kugona mokwanira
• kukhala osamalidwa bwino
• kuchepetsa nkhawa
• kuchita njira zopangira kudya

Mutha kuphunzira zambiri za njira zothandiza zochepetsera njala pano.

Kusintha kwa zakudya ndi moyo kumatha kukhala kothandiza pothana ndi njala. Komabe, matenda ena, monga hyperthyroidism ndi mtundu wa 2 matenda ashuga (omwe amatha kuyendetsa njala), ayenera kuchotsedwa ndi dokotala ngati njala yanu ikupitilira mutasintha zomwe tafotokozazi.

Jillian Kubala ndi Dietitian Wolembetsa wokhala ku Westhampton, NY. Jillian ali ndi digiri ya masters ku Stony Brook University School of Medicine komanso digiri yoyamba ya sayansi yaukadaulo. Kupatula pakulembera Healthline Nutrition, amachita zachinsinsi chakum'mawa kwa Long Island, NY, komwe amathandizira makasitomala ake kukhala ndi thanzi labwino posintha zakudya komanso moyo. Jillian amachita zomwe amalalikira, kuthera nthawi yake yopuma akuyang'anira famu yake yaying'ono yomwe imaphatikizapo masamba ndi masamba amaluwa komanso gulu la nkhuku. Fikirani kwa iye kudzera mwa iye tsamba la webusayiti kapena kupitirira Instagram.