Chakudya cha Okalamba

Zamkati

• Chidule
• Kodi zakudya zopatsa thanzi ndi chiyani ndipo ndichifukwa chiyani zili zofunika kwa okalamba?
• Nchiyani chingapangitse kuti ndizivutika kudya zakudya zabwino ndikamakalamba?
• Kodi ndingadye bwanji wathanzi ndikamakalamba?
• Kodi ndingatani ngati ndikulephera kudya bwino?

Chidule

Kodi zakudya zopatsa thanzi ndi chiyani ndipo ndichifukwa chiyani zili zofunika kwa okalamba?

Chakudya chopatsa thanzi ndi kudya chakudya chopatsa thanzi komanso chopatsa thanzi kuti thupi lanu lipeze zakudya zofunikira. Zakudya zopatsa thanzi ndizakudya zomwe matupi athu amafunikira kuti zithe kugwira ntchito ndikukula. Amaphatikizapo chakudya, mafuta, mapuloteni, mavitamini, mchere, ndi madzi.

Zakudya zabwino ndizofunikira, mosasamala kanthu za msinkhu wanu. Zimakupatsani mphamvu ndipo zingakuthandizeni kuchepetsa kulemera kwanu. Zitha kuthandizanso kupewa matenda ena, monga kufooka kwa mafupa, kuthamanga kwa magazi, matenda amtima, matenda ashuga amtundu wa 2, ndi khansa zina.

Koma mukamakula, thupi lanu ndi moyo wanu zimasintha, komanso zomwe mumafunikira kuti mukhale athanzi. Mwachitsanzo, mungafunike ma calories ochepa, komabe muyenera kupeza michere yokwanira. Okalamba ena amafunika mapuloteni ambiri.

Nchiyani chingapangitse kuti ndizivutika kudya zakudya zabwino ndikamakalamba?

Zosintha zina zomwe zingachitike mukamakula zimakupangitsani kukhala kovuta kuti mudye wathanzi. Izi zikuphatikiza zosintha mu

• Moyo wapanyumba, monga kukhala mwadzidzidzi nokha kapena kukhala ndi vuto loyenda
• Zaumoyo, zomwe zingakupangitseni kukhala kovuta kuphika kapena kudzidyetsa nokha
• Mankhwala, omwe angasinthe momwe zakudya zimakondera, kuumitsa pakamwa panu, kapena kukuchotsani kudya
• Ndalama, zomwe zikutanthauza kuti mwina mulibe ndalama zochuluka zogulira
• Mphamvu ya kununkhiza ndi kulawa
• Mavuto kutafuna kapena kumeza chakudya chanu

Kodi ndingadye bwanji wathanzi ndikamakalamba?

Kuti mukhalebe athanzi mukamakalamba, muyenera

• Idyani zakudya zomwe zimakupatsani zakudya zambiri popanda ma calories owonjezera, monga
  • Zipatso ndi ndiwo zamasamba (sankhani mitundu yosiyanasiyana ndi mitundu yowala)
  • Mbewu zonse, monga oatmeal, mkate wa tirigu wathunthu, ndi mpunga wabulauni
  • Mkaka wopanda tchizi kapena wopanda mafuta komanso tchizi, kapena soya kapena mkaka wa mpunga womwe wawonjezera vitamini D ndi calcium
  • Zakudya zam'madzi, nyama zowonda, nkhuku, ndi mazira
  • Nyemba, mtedza, ndi mbewu
• Pewani zopatsa mphamvu zopanda kanthu. Izi ndi zakudya zokhala ndi ma calorie ambiri koma zakudya zochepa, monga tchipisi, maswiti, zinthu zophika, soda, ndi mowa.
• Sankhani zakudya zomwe mafuta ake alibe mafuta ambiri. Mukufuna makamaka kupewa mafuta okhutira komanso osinthika. Mafuta okhuta nthawi zambiri amakhala mafuta ochokera ku nyama. Mafuta a Trans ndi mafuta osinthidwa mumtsuko wa margarine ndi kufupikitsa masamba. Mutha kuwapeza m'malo ena ogulitsidwa m'masitolo ndi zakudya zokazinga m'malesitilanti ogulitsa mwachangu.
• Imwani zakumwa zokwanira, kuti musataye madzi m'thupi. Anthu ena amataya ludzu akamakalamba. Ndipo mankhwala ena akhoza kukupangitsani kukhala kofunikira kwambiri kukhala ndi madzi ambiri.
• Khalani otakataka. Ngati mwayamba kusiya kudya, kuchita masewera olimbitsa thupi kungakuthandizeni kumva kuti muli ndi njala.

Kodi ndingatani ngati ndikulephera kudya bwino?

Nthawi zina mavuto azaumoyo kapena mavuto ena amatha kupangitsa kuti zikhale zovuta kudya wathanzi. Nawa maupangiri omwe angathandize:

• Ngati mwatopa ndi kudya nokha, yesetsani kukonzekera chakudya chophika kapena kuphika ndi mnzanu. Muthanso kuyang'ana kukadya ku malo akuluakulu apafupi, malo ammudzi, kapena malo achipembedzo.
• Ngati zikukuvutani kutafuna, onani dokotala wanu wa mano kuti muwone ngati ali ndi mavuto
• Ngati mukuvutika kumeza, yesani kumwa zakumwa zambiri ndi chakudya chanu. Ngati izi sizikuthandizani, funsani omwe akukuthandizani. Matenda kapena mankhwala akhoza kuyambitsa vutoli.
• Ngati mukuvutika kununkhiza komanso kulawa chakudya chanu, yesetsani kuwonjezera utoto ndi kapangidwe kanu kuti chakudya chanu chikhale chosangalatsa
• Ngati simukudya mokwanira, onjezerani zakudya zopatsa thanzi tsiku lonse kuti zikuthandizeni kupeza michere yambiri ndi zopatsa mphamvu
• Ngati matenda akukulepheretsani kuphika kapena kudzidyetsa nokha, funsani omwe akukuthandizani. Atha kulangiza wothandizira pantchito, yemwe angakuthandizeni kupeza njira zokuthandizira kukhala kosavuta.

NIH: National Institute on Kukalamba

• Zakudya Zolemera Ndi Nsomba ndi Masamba Zitha Kukulimbikitsani Ubongo Wanu