Kusintha kwa moyo wa moyo wautali wautali wautali ndi thanzi
Kunenepa kwambiri ndi chimodzi mwa mavuto aakulu omwe akukumana ndi Amwenye lero. Pafupifupi theka la magawo atatu a anthu akuluakulu ndi olemera kwambiri kapena olemera kwambiri komanso amanyamula zolemera zowonjezera zoposa 300,000 chaka chilichonse.
Malinga ndi ziwerengero zochokera ku National Center for Control and Prevention, chiwerengero cha anthu ochepa kwambiri chikukwerabe, ngakhale kuti mamiliyoni 45 a ku America amadya chakudya chaka chilichonse.
Lipoti lochokera ku Institute of Medicine linati Amerika amatha ndalama zoposa madola 33 miliyoni chaka chilichonse pa zochepetsera kulemera.
Mfundo Zofunikira za Thupi Lofunikira
- Tanthauzo la kunenepa kwambiri ndiposa 25 peresenti mafuta a thupi kwa amuna ndi oposa 30 peresenti ya akazi.
- Kulemera kolemera kwambiri kapena kunenepa kwambiri kungapangitse ngozi yanu yakupha matenda oopsa monga khansa, shuga, ndi matenda a mtima.
- Kafukufuku wochokera ku American Dietetic Association akuwonetsa kuti kuchepa kwa thupi la pakati pa 5 mpaka 10 peresenti kumachepetsa kwambiri kuthamanga kwa magazi ndi ma cholesterol.
- Kupeza kupweteka kwambiri kumakhala kovuta ngati mutathandizidwa ndi gulu la othandizira zaumoyo kuphatikizapo madokotala, azamwali, komanso odwala.
Kuti muchepetse thupi ndi kuzisiya kwa moyo wanu wonse, choyamba muyenera kupeza pulogalamu yolemetsa yofunikira yomwe ingakwaniritse zosowa zanu ndipo ingakuthandizeni kusintha moyo wanu. Makhalidwe apakona a pulogalamu yabwino amaphatikizapo chakudya chodzikonda payekha komanso masewero olimbitsa thupi omwe amakwaniritsa zochitika zomwe mungakhale nazo, monga matenda a shuga ndi kuthamanga kwa magazi.
Mapulogalamu abwino amakupatseni dongosolo lothandizira, monga chatroom kapena bwenzi lolemetsa, kukuthandizani kukhalabe olimbikitsana ndi kumamatira ku moyo wanu kusintha pamene mwataya kulemera kwake.
Tsoka ilo, zakudya zambiri zotchuka zimapangidwira zotsatira zofulumira ndipo sizikupatsani zida zowononga kulemera kwa nthawi yaitali.
Chinthu chofunika kwambiri kuti muthe kuchepa kwa nthawi yayitali ndi kuganizira zochepa pa "kudya," komwe kumakhala kanthawi kochepa, ndi zina zomwe zimasintha pa moyo wanu, makamaka kudya zakudya zabwino, komanso kuchita masewera olimbitsa thupi . Cholinga chanu chiyenera kukhala kukhala wathanzi, osati maonekedwe, choyamba, kutanthauza kusintha kwa moyo wanu wa kulemera kwa thupi kumaphatikizapo kudya ndi kuchita masewera olimbitsa thupi.
Zakudya Zakudya Zakudya Zakudya Zakudya Zolimbitsa Thupi
- Lembani mndandanda. Musanapite ku msika, konzani chakudya chanu cha mlungu ndi mlungu ndikupanga mndandanda wa zakudya.
- Onetsetsani ku madzi. Lembani zakumwa zakumwa zamchere, monga soda, zipatso smoothies, ndi zakumwa za khofi zokongola. Pali mapepala pafupifupi asanu ndi anai a shuga ndi pafupi 150 calories mu 12 oz ozitha soda kapena madzi. Smoothies ndi zakumwa za khofi nthawi zambiri zimakhala zophatikiza 250 -500, kuphatikizapo kirimu chokwapulidwa. Mmalo mwake, sankhani zakumwa zochepa kapena zosalongosola, monga tiyi wobiriwira kapena madzi osakaniza zipatso.
- Lembani fiber. Lembani zitsulo kuchokera ku zipatso ndi ndiwo zamasamba mmalo mopangira zinthu zamtengo wapatali zomwe zimakusiya kufunafuna zambiri.
- Onetsetsani kuvala. Pakhomo, kuchepetsa chovala cha saladi chamagetsi ndi kupopera apulo cider viniga kapena madzi a mandimu. Kumalo odyera, perekani zovala zanu kumbali kapena funsani mafuta ndi viniga.
- Pewani zakumwa zoledzeretsa. Galasi imodzi ya vinyo ndi pafupifupi makilogalamu zana. Kuwonjezera apo, vinyo akhoza kuchepetsa shuga wanu wa magazi ndikukupangitsani kukhala ndi njala.
- Pezani magawo molondola. Mukamadya, yambani kudzaza theka la mbale yanu ndi masamba obiriwira kapena obiriwira, kenaka mudzaze theka lina ndi magawo ofanana ndi mapuloteni ndi wowuma, omwe alibe mafuta.
- Yendani zambiri. Paki pamalo apamwamba ku sitolo kuti muwonjezere kuyenda kwina kuntchito yanu ya tsiku ndi tsiku. Tengani masitepe mmalo mwa elevator.
- Tulukani panja. Pita kunja ndi galu kapena banja lanu pamene nyengo ili yabwino. Yendani papaki, pitani kukwera njinga kapena pitani ku dziwe lanu losambira.
- Khalani munda. Pangani masamba anu atsopano ndikuwotcha zowonjezera mukulima.