6 Zakudya Zoyenera Kusamalira Chiwindi

Zamkati

• 1. Zolemba
• 2. Khofi
• 3. Nsomba yochuluka
• 4. Mafuta a azitona
• 5. Walnuts
• 6. Zakudya zophatikizana
• Tengera kwina

Chiwindi ndi chofunikira pothandiza thupi lanu kuchotsa poizoni. Mutha kuganiza za chiwindi chanu ngati fyuluta yomwe imathandizira kuthana ndi zoyipa zomwe zimathandizanso thupi lanu kusunga zakudya kuchokera kuzakudya zomwe mumadya.

Pankhani ya thanzi la chiwindi, sizinthu zonse zopangidwa mofanana. Izi ndizowona makamaka ngati muli ndi matenda ngati chiwindi kapena hepatitis C, zomwe zingapangitse chiwindi chanu kukhala chovuta kusefa zakudya ndi michere monga momwe ziyenera kukhalira.

Kudya zakudya zokhala ndi chiwindi monga zomwe zili pansipa kungathandize kuchepetsa mavuto omwe amabwera chifukwa cha matenda a chiwindi.

1. Zolemba

Avocados ndimakudya azakudya zambiri. Mwaukadaulo ndi gawo la banja la mabulosi ndipo amapereka maubwino ambiri azaumoyo, kuphatikiza thanzi la chiwindi.

Mmodzi adawona gawo la zakudya zina mwa anthu omwe ali ndi matenda a chiwindi osakhala mowa. Ofufuza apeza kuti kumwa ma avocados pang'ono pakadyedwe kabwino kumalumikizidwa ndi kuchepa kwa thupi ndikuwunika kuyeserera kwa chiwindi.

Anthu omwe amadya ma avocado amakhalanso ndi chizungulire komanso chiuno. Amakhalanso ndi mafuta ambiri a HDL (abwino). Zimaganiziridwa kuti zina mwazimenezi zimakhudzana ndi michere yayikulu, mafuta athanzi, ndi madzi a avocado.

2. Khofi

Chikho chanu cha khofi tsiku lililonse chimatha kukhala ndi gawo lofunikira kwambiri pa thanzi lanu kuposa momwe mumaganizira.

Pokhudzana ndi thanzi lanu la chiwindi, kafukufuku wina akuti khofi amachepetsa chiopsezo cha matenda a chiwindi, khansa, ndi fibrosis m'chiwindi. Nthawi zonse, kuchuluka pang'ono kumathandizanso kuchepetsa matenda omwe ali ndi chiwindi.

Chinsinsi cha maubwino amenewa ndikumwa khofi tsiku lililonse komanso osapaka mafuta ndi shuga. M'malo mwake, yesani kusinthanitsa mkaka wocheperako kapena wamafuta ochepa, mkaka wopanda soya, mkaka wa amondi, sinamoni, kapena ufa wa cocoa.

3. Nsomba yochuluka

Nsomba ndi njira ina m'malo mwa nyama zopanda thanzi monga kudula kwamafuta a nkhumba ndi ng'ombe.Nsomba zitha kuperekanso zabwino zina ku chiwindi chanu, makamaka mitundu ya nsomba.

Nsomba zamafuta monga saumoni zitha kuthandiza kuchepetsa kutupa ndi kuchuluka kwa mafuta m'chiwindi komanso kupititsa patsogolo BMI yonse, malinga ndi a. Nsomba zamafuta zimakhalanso ndi omega-3 fatty acids, omwe ndi abwino pamtima komanso muubongo.

Olemba ndemangayi adapeza kuti nsomba zamafuta zinali zothandiza pochepetsa ma lipids amwazi mukamadya kawiri kapena kupitilira apo pamlungu. Ngati simungathe kudya nsomba, zowonjezerapo mafuta a nsomba zitha kukhala njira yoti mukambirane ndi omwe amakuthandizani azaumoyo kapena wolemba zamaphunziro.

4. Mafuta a azitona

Monga ma avocado, mafuta a maolivi amapezeka kuti athandizire kuchepetsa matenda a chiwindi ndi matenda amtima akamadya nthawi yayitali.

anena kuti mafuta a azitona angathandize kuchepetsa michere ya chiwindi yomwe imayambitsa matenda a chiwindi. Kugwiritsa ntchito mafuta kwa nthawi yayitali kumatha kuchepa kwama cholesterol a LDL (oyipa), komanso ma triglycerides m'magazi.

Mafuta a azitona amakhala ndi ma calories ambiri, chifukwa chake kuyang'anira gawo ndikofunikira. Mutha kuwaza maolivi pa saladi m'malo mwa mavalidwe amafuta, kuthira ndiwo zamasamba nawo, kapena kuwotcha ndiwo zamasamba mu uvuni ndikuthira mafuta. Mafuta a azitona angapangitsenso kuti chakudya chanu chikhale chodzaza kwambiri kuti muzidya ma calories ochepa.

5. Walnuts

Mtedza, ukamadya pang'ono, ndizakudya zopatsa thanzi zomwe zimakhalanso ndi mafuta athanzi. Kuwonjezera pa kuwonjezera thanzi la mtima, mtedza ungathandizenso kuchepetsa matenda a chiwindi.

Mwa mitundu yonse ya mtedza, walnuts ndi ena mwa njira yochepetsera matenda a chiwindi. Izi ndichifukwa cha kuchuluka kwawo kwa antioxidant komanso mafuta. Walnuts ali ndi omega-6 kwambiri ndi omega-3 fatty acids, komanso polyphenol antioxidants.

6. Zakudya zophatikizana

Ngakhale simukufuna kuti zakudya zanu zonse zizikhala ndi chakudya, muyenera kuwonetsetsa kuti mukudya mafuta oyenera, mapuloteni, ndi mafuta athanzi.

Zakudya zamadzimadzi zovuta zimakhala bwino kuposa ma carbo osavuta chifukwa zimapukusidwa pang'onopang'ono ndikupewa kusinthasintha kwakukulu kwa insulin. Insulin ndi timadzi timene timagwiritsidwa ntchito popanga shuga komanso kupanga mapuloteni.

Ma carbu osapangidwanso amakhalanso ndi michere yofunikira monga zinc, mavitamini a B, ndi milingo yayikulu kwambiri, yomwe ndi yofunika kwambiri pachiwindi ndi kagayidwe kabwino. Chinsinsi chowonetsetsa kuti mwasankha mitundu yoyenera ya carbs ndikuwonetsetsa kuti ndi tirigu wathunthu. Zitsanzo ndi izi:

• mpunga wamtchire
• mkate wonse wa tirigu ndi pasitala
• mpunga wabulauni
• phala lonse
• rye
• chimanga
• bulgur

Tengera kwina

Wothandizira zaumoyo wanu kapena wolemba zamankhwala wovomerezeka ndiye gwero lanu labwino kwambiri lodziwira zakudya zoyenera kuti mudye. Mwachitsanzo, anthu ena omwe ali ndi matenda opitilira chiwindi sangathe kulandira mafuta azakudya ndipo mwina amafunika kuchepetsa mafuta ophika ndi nsomba zamafuta pazakudya zawo. Monga mwalamulo, zakudya zonse ndizabwino pachiwindi, komanso thupi lanu lonse.

Muyeneranso kulumikizana ndi omwe amakuthandizani azaumoyo mukataya kulemera kambiri munthawi yochepa ngakhale mukudya zakudya zopatsa chiwindi. Izi zitha kutanthauza kuti chiwindi chanu sichikugwiritsa ntchito michere ndi ma calories bwino. Mutha kutumizidwa kwa katswiri wazakudya yemwe angakulangizeni zamomwe mungasinthire pakudya kwanu.

Kuphatikiza pa kudya zakudya zosakanikirana ndi chiwindi, wothandizira zaumoyo wanu angakulimbikitseni kuti muchepetse thupi ngati muli ndi matenda a chiwindi kapena kupewa kumwa mowa ngati mukuwonongeka pachiwindi chokhudzana ndi mowa.