Zakudya Za Khansa Ya Impso: Zakudya Zoti Mudye Ndikupewa

Zamkati

• Chakudya
• Zipatso ndi ndiwo zamasamba
• Mbewu zonse ndi sitashi
• Mapuloteni
• Zomwe muyenera kupewa
• Zakudya zomwe zili ndi mchere wambiri
• Zakudya zokhala ndi phosphorous kwambiri
• Madzi ochuluka kwambiri
• Pa nthawi ya chithandizo
• Tengera kwina

Chidule

Malinga ndi American Cancer Society, anthu opitilira 73,000 aku America apezeka ndi khansa ya impso chaka chino.

Ngakhale kulibe zakudya zinazake za anthu omwe ali ndi khansa ya impso, kudya bwino ndikofunikira kuti thupi likhale ndi thanzi labwino ndikuwongolera zovuta zamankhwala.

Ngati mukukhala ndi khansa ya impso, zomwe mumadya zitha kukhudza momwe mumamvera tsiku ndi tsiku. Pezani zakudya zomwe muyenera kudya kwambiri, zakudya zomwe muyenera kupewa, komanso zosintha zomwe mungadye mukamalandira.

Chakudya

Kudya chakudya chopatsa thanzi, choyenera ndikofunikira kwa aliyense amene ali ndi khansa ya impso.

Zosowa zanu pazakudya zimadalira mtundu wamankhwala omwe muli ndi gawo la khansa yanu. Koma pali zakudya zochepa zomwe muyenera kuyesetsa kuziphatikiza pazakudya zanu zonse:

Zipatso ndi ndiwo zamasamba

Zipatso ndi ndiwo zamasamba ndizosungunuka kwambiri ndipo zimapezanso mavitamini ndi michere yambiri. Amathandizanso kuchepetsa mafuta m'thupi komanso kuchepetsa shuga m'magazi anu. Muyenera kukhala ndi zipatso pakati pa 5 ndi 10 za zipatso ndi ndiwo zamasamba kuchokera kumagwero osiyanasiyana tsiku lililonse.

Mbewu zonse ndi sitashi

Mkate wonse wa tirigu, mpunga wakutchire, ndi pasitala wathunthu wa tirigu ndizothandiza kwambiri. Amakhalanso ndi fiber, iron, ndi mavitamini a B ambiri.

Mbewu zina zonse zimakhala ndi phosphorous ndi potaziyamu wambiri. Zonsezi zingayambitse mavuto ngati mutadya kwambiri pamene impso zanu sizikugwira bwino ntchito. Chifukwa chake, ndikofunikira kufunsa ndi adotolo kuti ndi zakudya ziti zonse zomwe zingakhale zabwino kwa inu.

Mapuloteni

Mapuloteni ndi gawo lofunikira pa chakudya cha aliyense, chifukwa amathandizira kumanga ndikusunga minofu. Koma zomanga thupi zochulukirapo kwa munthu yemwe ali ndi khansa ya impso zitha kuyambitsa kuchuluka kwa zinyalala zomwe zimatulutsidwa m'mwazi. Izi zitha kuyambitsa zizindikiro monga kutopa, nseru, ndi mutu.

Lankhulani ndi adotolo kapena wololera wololeza zakudya zokwanira komanso mitundu yabwino ya mapuloteni omwe mungaphatikizepo pazakudya zanu.

Zomwe muyenera kupewa

Zakudya zingapo zimatha kuwonjezera chiopsezo chanu chokhudzana ndi impso. Idyani zakudya izi moyenera kapena pewani zonse:

Zakudya zomwe zili ndi mchere wambiri

Mchere umatha kusokoneza kuchepa kwa madzi mthupi lanu ndikupangitsa kuthamanga kwa magazi. Izi zitha kupangitsa kuti vuto lililonse la impso liziipiraipira.

Zakudya zopangidwa nthawi zambiri zimakhala ndi sodium wochuluka, chifukwa chake ndibwino kuti mupewe:

• zakudya zachangu
• zamzitini chakudya
• zokhwasula-khwasula zamchere
• chakudya chamadzulo

Pomwe zingatheke, gwiritsani ntchito zitsamba ndi zonunkhira m'malo mwa mchere. Komabe, ngati mukugwiritsa ntchito zitsamba zosowa, funsani omwe akukuthandizani.

Zakudya zokhala ndi phosphorous kwambiri

Phosphorous ndi mankhwala ofunikira kuti akhalebe olimba mafupa. Koma mwa anthu omwe ali ndi khansa ya impso, imatha kukula m'magazi anu ndikupangitsa zizindikilo monga kuyabwa komanso kupweteka kwamagulu.

Ngati mukulimbana ndi izi, mungafune kuchepetsa kudya kwa phosphorous kwambiri monga:

• mbewu
• mtedza
• nyemba
• kukonzedwa chimanga chimanga

Madzi ochuluka kwambiri

Kuchulukitsa madzi kumathanso kubweretsa mavuto kwa anthu omwe ali ndi khansa ya impso. Kuchepetsa ntchito ya impso kumatha kusokoneza mkodzo wanu ndikupangitsa kuti thupi lanu lisunge madzi ambiri.

Ndikofunika kuti aliyense amwe madzi ambiri, koma yesetsani kuwunika momwe mumamwa madzi kuti musamwe mopitirira muyeso.

Pa nthawi ya chithandizo

Zimakonda kuchepa thupi mukamalandira khansa ya impso. Mutha kupeza kuti kukoma kwanu kwa zakudya zina kwasintha. Zinthu zomwe zimakusangalatsani mwina sizingakhale zosangalatsa, ndipo zitha kukupangitsani kuti muzisilira.

Gwiritsani ntchito zolakwika kuti mupeze zakudya zochepa zomwe sizikudwalitsani. Ganizirani za kuzidya pakamabwera kunyoza.

Ngakhale simukumva njala, yesetsani kudya chakudya chokhazikika kuti mphamvu zanu zizikhala zosasinthasintha tsiku lonse. Ngati mukuvutika kudya magawo athunthu, zingakuthandizeni kugawa chakudya chanu m'magawo asanu kapena asanu ndi amodzi m'malo mwazikulu ziwiri kapena zitatu zazikulu.

Chithandizo cha khansa chitha kufooketsa chitetezo cha mthupi lanu ndikupangitsani kuti muzitha kutenga matenda. Samalani kwambiri mukamakonza ndikusunga zakudya zanu.

Sambani zokolola zanu bwinobwino, ndipo onetsetsani kuti zakudya monga nyama, nkhuku, ndi mazira ndi zophika bwino. Pewani zakudya zosaphika monga sushi, nkhono zam'madzi, ndi masamba, ndipo pewani kumwa mkaka kapena madzi osasakanizidwa.

Tengera kwina

Kutsata ndondomeko yoyenera ya zakudya komanso kupewa zakudya zomwe zingayambitse mavuto a impso kudzakuthandizani kuti mukhale olimba, athanzi, komanso olimba. Kumbukirani kukaonana ndi dokotala kapena gulu lanu lazaumoyo musanachite chilichonse chosintha pazakudya zanu. Komanso, nenani zovuta zina zilizonse zomwe mungakumane nazo posachedwa.