Malangizo 5 odyetsera kuti muchepetse mphumu
Zamkati
- 1. Idyani zakudya zotsutsana ndi zotupa
- 2. Idyani mapuloteni ambiri
- 3. Chulukitsani kumwa madzi
- 4. Kuchepetsa shuga
- 5. Kuchepetsa kumwa zakudya zokhala ndi omega-6
- Zitsanzo zamndandanda wa mphumu
Popeza mphumu ndi matenda omwe amayambitsa kutupa kwa njira yopumira, anthu omwe ali ndi vutoli ayenera kudya mosamala, posankha zakudya zomwe zili ndi anti-inflammatories ndi antioxidants, monga zakudya zokhala ndi omega-3, mwachitsanzo.
Kuphatikiza apo, ayeneranso kupewa kudya zakudya zokhala ndi shuga wambiri, chifukwa chakudya chimadya mpweya wochuluka mukamakumbidwa, kuwonjezera ntchito yopuma komanso kuwonjezera mwayi wokhala ndi mphumu.
Chakudya chokha sichithandiza kuchiza mphumu, koma kuchisintha, chifukwa chake, kuyenera kuthandizira chithandizo chomwe akuwonetsa a pulmonologist.
M'munsimu muli malangizo othandizira zakudya omwe angathandize kuthetsa zizindikiro ndikuchepetsa kuchepa kwa mphumu.
1. Idyani zakudya zotsutsana ndi zotupa
Zakudya zotsutsana ndi zotupa zimachepetsa kupangika kwa zinthu m'thupi zomwe zimayambitsa kutupa kwamapapu. Kuphatikiza pakukonda chitetezo cha mthupi, kupangitsa kuti thupi lizilimbana ndi matenda ena, monga chimfine kapena chimfine, mwachitsanzo.
Omega-3, vitamini C, vitamini A ndi E, allicin, polyphenols, mwazinthu zina, ndi ma antioxidants amphamvu okhala ndi zotsutsana ndi zotupa. Zina mwa zakudya zomwe zitha kuphatikizidwa pamoyo watsiku ndi tsiku ndi nsomba, nsomba, sardini, maolivi, nthanga za chia, mbewu za fulakesi, peyala, lalanje, sitiroberi, kiwi, guava, broccoli, kabichi, adyo, anyezi, pakati pa ena.
2. Idyani mapuloteni ambiri
Nthawi zina, mphumu imathandizidwa ndi steroids. Komabe, mankhwala amtunduwu amatha kukulitsa kuwonongeka kwa mapuloteni amthupi. Chifukwa chake, pakuwunika kwake ndikofunikira kudya zakudya zowonjezera zomanga thupi, makamaka kwa ana, omwe ali mgulu lokula.
3. Chulukitsani kumwa madzi
Pofuna kuthandizira kuthana ndi kutulutsa timadzi tomwe timatulutsa chifukwa cha mphumu, tikulimbikitsidwa kumwa osachepera 2 malita amadzimadzi patsiku, ndipo madzi, tiyi kapena timadziti tachilengedwe popanda shuga titha kumwa.
4. Kuchepetsa shuga
Ndikofunikira kuti anthu omwe ali ndi mphumu apewe thanzi ndi zakudya zokhala ndi shuga wosavuta komanso mafuta okhutira, kuphatikiza pazogulitsa, makamaka panthawi yamavuto. Zakudya izi ndizotupa, chifukwa chake zimakonda kutupa kwa thupi ndikuchepetsa chitetezo, zomwe zimapangitsa kuti zikhale zovuta kuwongolera mphumu.
Kuphatikiza apo, kudya kwambiri zakudya zokhala ndi shuga wambiri kumatha kupangitsa kupuma kukhala kovuta, chifukwa nthawi yomwe kagayidwe kagayidwe kake kamagwiritsa ntchito mpweya wochuluka kwambiri umapukusidwa ndipo mpweya wa carbon dioxide umatulutsidwa, ndikupangitsa kutopa m'minyewa yopumira.
Pachifukwa ichi, kumwa zakumwa zoziziritsa kukhosi, shuga woyera, makeke, chokoleti, makeke, maswiti, zokhwasula-khwasula, zakudya zophikidwa kale ndi chakudya chofulumira ziyenera kupewedwa.
5. Kuchepetsa kumwa zakudya zokhala ndi omega-6
Ndikofunikira kuti kumwa omega-6 sikofunika kuposa kumwa omega-3, chifukwa kumathanso kukulitsa kutupa kwa thupi. Zitsanzo zina za zakudya zokhala ndi omega 6 ndi mafuta a soya, mafuta apulo ndi mafuta a mpendadzuwa.
Zitsanzo zamndandanda wa mphumu
| Zakudya zazikulu | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | 1 chikho cha khofi ndi mkaka + sipinachi omelet | Oat pancake ndi batala ndi koko + zipatso zodulidwa | Magawo awiri a mkate wamphumphu wokhala ndi tchizi woyera + 1 madzi a lalanje |
| Zakudya zoziziritsa kukhosi m'mawa | 1 yogurt yosalala ndi supuni 1 ya oats | 1 sing'anga kiwi | Magawo 20 a chiponde + magawo awiri a chinanazi |
| Chakudya chamadzulo | 1 1 yokometsera nsomba yofiira + mpunga wofiirira + katsitsumzukwa katsabola ndi supuni 1 ya mafuta | Magalamu 100 a nkhuku stroganoff + quinoa + broccoli saladi ndi kaloti wothira supuni 1 ya maolivi | Magulu 100 a bere lophika la nkhuku ndi mbatata yokazinga + letesi, anyezi ndi saladi wa phwetekere wothira supuni 1 ya maolivi ndi viniga |
| Chakudya chamasana | 1 sing'anga tangerine | 1 yogurt yosalala ndi nthochi ya 1/2 yodulidwa + supuni 1 ya chia | Tositi 2 yathunthu ndi supuni 2 za avocado ndi dzira limodzi losokosera |
Ndalama zomwe zawonetsedwa zimasiyana malinga ndi msinkhu, kugonana, zolimbitsa thupi komanso matenda omwe amapezeka, ndikofunikira kufunafuna chitsogozo kuchokera kwa katswiri wazakudya kuti kuwunika kwathunthu kuchitike ndipo njira yoyenera kwambiri yathanzi ifufuzidwe kutengera zosowa za munthuyo.
Onani kanemayo kuti mumve malangizo othandizira mphumu:
Zotchuka Masiku Ano
Njira zazikuluzikulu zogwiritsira ntchito Reflux ya gastroesophageal
