Tengani izi pamene mukukonzekera kusintha kayendedwe kanu kakudya
Pamene mwakonzeka kuyamba chakudya chochepa, ndikofunika kuchita zinthu ziwiri. Choyamba, onetsetsani kuti mwakonzekera zomwe zili patsogolo. Chachiwiri, tenga chiyeso musanayambe, kotero mutha kudziwa zomwe zasintha.
Kukonzekera Kusintha Njira Yanu Yodyera
Kusintha zomwe mumadya kungakhale kovuta, ndipo anthu ambiri sangachite bwino kusintha kwa zakudya zosiyanasiyana.
Popanda kukonzekera ndi kuthandizira, zovuta sizingakuthandizeni. Ganizirani mozama ngati mukufuna kuchita izi, ndipo onetsetsani kuti muli ndi chithandizo.
- Tsatirani ndondomeko, monga masitepe otsogolera kuyamba .
- Pezani uphungu ndi malingaliro a momwe mungapitire sabata yoyamba .
- Onetsetsani kuti muli ndi mitundu ya zakudya zomwe mukufuna. Gwiritsani ntchito mndandanda wa zogula zakudya zamagalimoto .
- Oyeretsani ndi kusungira mapepala anu otsika kwambiri kuti zakudya zomwe simuyenera kudya zisachotsedwe ndipo zomwe mukufunazo ndizogwira.
- Phunzirani njira zonse zomwe mungathe kudula ma carbu.
Zinthu zolimbitsa
Mudzafuna kudziwa miyeso yanu yoyambira kuti muthe kudziwa ngati mukupambana. Momwemo, mungayambe kuyesedwa magazi komanso momwe mungapangire kunyumba. Mwachitsanzo, ngati miyezi isanu ndi umodzi kuchokera pano mukupeza nambala yanu ya mafuta m'thupi, muyenera kudziwa ngati asintha njira yabwino kapena yoipa. Izi ndizo zinthu zomwe zimasintha pa zakudya zochepa:
- Kulemera kwake: Yesani nokha pa mlingo womwe mungakhale nawo nthawi zonse, ndipo mudzipenyeze panthawi imodzimodzi ya tsiku nthawi iliyonse. Komanso, muyese BMI yanu , monga zingakhale zothandiza kufufuza izi.
- Mafuta a Thupi Mafuta: Mutha kunena za kuchepa thupi, koma zomwe mukufunadi kutaya ndi mafuta. Mwamtheradi, mudzapeza gawo la mafuta anu. Izi ndi zosavuta kuchita ndi njira zingapo, kuphatikizapo kugula mlingo umene udzayeso komanso kulemera kwake. Onani kuti BMI ndi magawo a mafuta a thupi si chinthu chomwecho.
- Chiuno ndi Hip Kukumana: Chofunika kwambiri pa thanzi lanu kuposa mafuta onse amachitcha kuti "mafuta a visceral" kapena "mafuta a m'mimba." Awa ndi mafuta omwe ali pafupi ndi ziwalo zanu komanso chiwindi. Chinthu choyipa cha izi chikhoza kupezeka poyerekeza m'chiuno mwanu. Ngati chiuno chanu chiposa mamita makumi asanu ndi atatu (88 cm) kwa mkazi kapena masentimsenti 102 (102 cm) kwa mwamuna, mwinamwake muli ndi mafuta owonjezera. Komabe, anthu aatali amatha kuwona chiwerengero cha m'chiuno chawo. Gawani chovala chanu m'chiuno chanu. Mukuyang'ana chiŵerengero cha 0.7 kapena pang'ono kwa mkazi, ndipo 0,9 kapena pang'ono kwa mwamuna. Ndiponso, kwa anthu omwe BMI yawo yoposa 35, chiuno chakumwamba kapena chiuno / chiuno cha chiuno sichimawoneka ngati chotsimikizika chotsatira matenda.
- Kupanikizika kwa Magazi: Kuthamanga kwa magazi kawirikawiri kumawathandiza kudya zakudya zochepa. Ngati kuthamanga kwa magazi kukukwera, mungafune kufufuza kupanikizika kwa magazi kunyumba kwanu. Ngati mukugwiritsa ntchito mankhwala ozunguza magazi, onetsetsani kuti mwawauza dokotala za zakudya zanu, chifukwa ndizofala kwambiri kwa mankhwala omwe muyenera kusintha .
- Gulukosi Yamagazi: Magazi anu amagazi atatha kudya adzakhala ochepa mukamadya kwambiri makapu , komanso kusasaka magazi kwanu kumasintha. Ngati muli ndi matenda a shuga, ndithudi mukufuna kufufuza izi. Ngati mukumwa mankhwala a shuga, mudziwitseni dokotala wanu za zakudya zanu.
- Magazi a Blood ( Cholesterol ndi Triglycerides ): Zakudya zingakhudze zizindikiro izi ndipo ndibwino kuti aziwoneke musanayambe kudya ndikuyang'aniridwa nthawi zonse.
Zizindikiro Zofufuzira
Ndilo lingaliro labwino kwambiri kuti muzindikire zizindikiro zomwe mungakhale nazo zomwe nthawi zambiri zimachitapo kanthu kuchepa kwa zimagawenga. Mungathe kulemba ndime zingapo za matenda anu musanayambe kudya kuti mukumbukire. Ndizofala kwambiri kuti chikumbumtima chizitha pazinthu zonga izi. Komanso, zizindikiro zilizonse za m'mimba ndizoyenera kuzizindikira kuposa munthu mmodzi amadziwa bwino za zakudya zowonjezera kapena zokhudzidwa pamene akusintha zakudya zawo.
Zomwe muyenera kuziganizira zimaphatikizapo mphamvu yapamwamba, maganizo, kuthetsa nkhawa, kupweteketsa mtima ndi zizindikiro zina za GI, zizindikiro zowonongeka, kusala kudya, kupweteka kwa minofu kapena kupweteka kwa minofu, zizindikiro za PMS, ziphuphu ndi mavuto ena a khungu, ndi mutu.
Mawu Ochokera
Machenjerero awa angakuthandizeni kuyamba pa dongosolo latsopano la kudya. Sabata yoyamba ndizovuta kwambiri pamene mukusintha zinthu zambiri. Khalani maso pa zolinga zanu ndikuyang'ana bwino.
> Zotsatira:
> Chiwerengero cha Kulemera Kwambiri ndi Kunenepa Kwambiri ndi BMI, Wachisoni Chakumadzulo, ndi Mavuto Ogwirizanitsa Matenda. National Heart, Lung, ndi Blood Institute. https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmi_dis.htm