Ndiwe zomwe mumadya. Ndi mawu osavuta omwe ali ndi choonadi chochuluka kwa iwo. Kufunika kwakukulu kwa moyo monga mankhwala - kulepheretsa ndi kuchiza thanzi labwino mwa kusintha kwa zizoloŵezi za tsiku ndi tsiku, kuphatikizapo zosankha za zakudya-zakhazikitsidwa kwa zaka, makumi, ndi moyenera ngakhale zaka zambiri. Pambuyo pake, izo zikuwonekera mozama kwambiri mu ziphunzitso za Hippocrates, yemwe adanena molimba mtima, "Chakudya chikhale mankhwala anu, ndipo mankhwala akhale chakudya chanu."
Chakudya Monga Mankhwala Amayamba ndi Kunyumba Kwathu
Ngati chakudya ndi mankhwala, khitchini yanu ikhoza kuonedwa ngati mankhwala anu.
Kuyambira pamene ntchito kunja kwa nyumba inakhala yachizolowezi kwa anthu ambiri akuluakulu, kuphika kwasanduka luso loopsya kwambiri. Timakonda kuyang'ana pa TV, koma ife ndi ocheperapo timachita . Chifukwa cha phindu lovomerezeka la kuphika kunyumba, ndizoipa kwambiri.
Kafukufuku wofalitsidwa mu Julayi 2016 mu magazini yowonongeka ndi anzawo PLOS Medicine anawonetsa zotsatira zaumoyo pafupifupi anthu 100,000 pazaka 25. Ofufuzawa adapeza kuti chakudya chamakono chokonzedwa kunyumba, chochepa cha mtundu wa shuga 2, ndi kuchepetsa kulemera kwake kwa nthawi. Mosakayikira, izi zimayenera kulipira kwambiri ku malo odyera; caloriki, ndipo nthawi zina, zakudya zopatsa thanzi; ndi njira yokonzekera yokonzekera, osati thanzi.
Pali mndandanda wa zifukwa zomwe anthu samakonda kuphika, imodzi ndi nthawi yomwe ikufunika.
Komabe, ndikudziwa kafukufuku amene akunena kuti chakudya choyenera chokonzekera panyumba chimatenga pafupifupi mphindi khumi kuposa chakudya chosala kudya, nthawi yoyendayenda ikangoyambika. Nthawi ingakhale yowonongeka kwa anthu ena, koma Masewerawa ayenera kupumula kuti aganizire.
Moyo Umakhudzidwa Kwambiri pa Umoyo Wanu
Ngakhale kuti zonsezi zasintha, ndipo zikuwoneka kuti tsiku ndi tsiku mumakangana payekha zakudya zomwe zili bwino, zenizeni ndizofunika kudya zakudya zabwino-kuphatikizapo kukonzekera zakudya zanu-zakhala zikuyesa nthawi; kugwira ntchito m'mayiko osiyanasiyana padziko lonse lapansi; amathandizidwa mwamphamvu ndi sayansi; ndipo akuthandizidwa ndi dziko lonse "amene ali" mu zakudya, thanzi labwino, ndi zina zotero, kuphatikizapo antchito anga ku True Health Initiative.
Mu pepala lofufuzira kwambiri lofalitsidwa mu Journal of the American Medical Association mu 1993, Drs. William Foege ndi J. Michael McGinnis adapeza kuti 80 peresenti ya anthu omwe amwalira msanga chaka chilichonse ku United States anali okhudzidwa ndi zakudya zoperewera, komanso kugwiritsira ntchito fodya komanso kusachita masewera olimbitsa thupi. Kuyambira kale, maphunziro apamwamba adatsimikiziranso zochitika zomwezo ndipo adawonetsanso kuti chiwerengero cha matenda omwe ali ndi matenda osapitirira nthawi ndi kufa kwa msanga sichikuyenda bwino.
Zotsatira zaposachedwapa kuwonjezera pa umboni wochititsa chidwiwu ndi kufufuza kusonyeza kuti zochita za moyo zimakhudza kwambiri maonekedwe a geni komanso kutalika kwa telomeres (zipewa pamapeto a chromosomes), zomwe zimagwirizana kwambiri ndi kutalika kwa moyo.
Ngakhale zikhoza kuoneka kuti thanzi labwino likutichitikira, kafukufuku amasonyeza kuti kusintha kumeneku kuli m'manja mwathu.
Kupanga Zosankha Zabwino Kwa Banja Lanu
Kudya bwino kumaphatikizapo kupeza, kuzindikira, kupeza, ndi kusankha zakudya zowonjezera thanzi. Zambiri mwa izi zimadalira luso.
Mwachitsanzo, kuti mupeze mchere wachakudya chopatsa thanzi kapena pasitala, muyenera kutanthauzira mndandanda wa zakudya ndi zakudya zomwe zimakhala bwino.
Anzanga ndi ine timachitcha kuti "malonda olemba kuwerenga," ndipo timapereka pulogalamu yaulere yothandizira kupeza. Ndimakumbukiranso kuti ndiwe amene anayambitsa njira yothandizira zakudya zotchedwa NuVal, zomwe mungathe kupeza kudzera mu pulogalamu yobweretsera kapena, ngati muli ndi mwayi, mumsika wapamwamba pafupi ndi inu.
Ndilo nthano za m'tawuni kusiyana ndi choonadi kuti zakudya zopatsa thanzi zimafuna ndalama zambiri. Ena amachita, ena samatero, monga momwe ndinapezera mu phunziro lomwe ndinalilemba pa mtengo woganizira zakudya zosakondweretsa kwambiri ku United States. Ngati mumadziwa kutanthauzira malemba a zakudya, mukhoza kupeza zakudya zopatsa thanzi zomwe nthawi zina zimakhala zochepa komanso nthawi zina zimakupatsani ndalama.
Mutasankha zinthu zabwinozi ku golosale, vuto lina lidalipo: kuwasandutsa chakudya kuti banja lanu likhale losangalala.
Kukulitsa Luso Lanu Lokuphika
Zomwe zimatengera kudziwa, ndithudi, komanso kusowa katswiri wodziwa kuphika ndi njira zowonjezera. Midzi yambiri ikupereka malangizo ophikira anthu akuluakulu, komanso mapulogalamu ophikira ana omwe amawathandiza kumvetsetsa kufunika kwa (komanso, mwina, ngakhale kukonda) kukonzekera chakudya chawo. Izi zimasiyana pa malo (malo ammudzi, mipingo, kumisasa), kotero muyenera kupeza thandizo kuchokera pa intaneti pofuna kufufuza zomwe zikuchitika m'dera lanu.
Palinso mapulogalamu atsopano omwe akuyambitsa nthawi zonse popereka zowonjezera ndi maphikidwe omwe akuwonekera pakhomo lanu, monga Blue Apron ndi Hello Fresh. Pali maphikidwe a mafotokozedwe onse pa intaneti komanso.
Ndikhoza kupereka chithandizo kuchokera kunyumba kwanga kupita kwa anu. Mkazi wanga, Catherine, ndi wophika kwambiri. Iye ndi Chifalansa; tizilombo; mayi kwa ana athu asanu; PhD mu sayansi; ndipo ali wokwatiwa ndi munthu wovuta kwambiri. Catherine wakhala akupanga webusaiti yopezeka mosavuta, yodzaza ndi mavidiyo ophunzitsira omwe akuwonetsa momwe angachitire ku khitchini ya banja, yotchedwa Cuisinicity.com. Thandizani nokha. Ndipo monga Catherine akuti usiku uliwonse tikakhala pansi: Bon appétit!
Nthano yathu ndiyomwe mungakonde zakudya zomwe zimakukondani polimbikitsa thanzi lanu komanso za anthu omwe mumawakonda kwambiri padziko lapansi.
Nthawi Yabwino Kwambiri
Taganizirani kuti ma CDC omwe akuchitika tsopano akusonyeza kuti panthawi yomwe ana athu akukula, pafupifupi mmodzi pa awiri ali ndi shuga. N'zomvetsa chisoni kuti ngati muli ndi ana awiri, pakhoza kukhala bwino ngati simungakhale ndi mwayi woti mwina mmodzi mwa iwo adzawonekeratu. Tsopano kumbukirani kafukufuku wa mankhwala a PLOS amene ndatchula kale: Ichi ndi chinthu chomwe chakudya chophika kunyumba chinathandiza kupewa.
Kufala kwa matenda a shuga, osati matenda a shuga chabe, koma matenda opatsirana okhudzana ndi moyo wathanzi akudabwitsa kwambiri. Tikudziwa kuti ndipamwamba kwambiri kuposa momwe ziyenera kukhalira chifukwa anthu ambiri padziko lonse lapansi omwe ali ndi chikhalidwe cholimbikitsa thanzi, kuphatikizapo zakudya zabwino, amakhala ndi zaka zambiri za moyo. Ali ndi moyo wochuluka m'zaka zimenezo, nayonso, samapezeka kuti akudwala matenda aakulu omwe amafala pano.
Pali chinthu china chofunika kwambiri pa zomwe nthawi zambiri sichinyalanyazidwa: Nthawi yomwe wakhala akudwala. Ngati inu ndi banja lanu musadye bwino, mfundo yosavuta ndi yakuti ambiri a inu mumatha kuwonetsa matenda. Izi zikutanthauza kuti, ngakhale kukhala wosasangalatsa, nthawi yambiri yokha.
Zomwe izi zikutanthauza kuti ife omwe sitingapeze nthawi yokonzekera chakudya panyumba nthawi zambiri timafunikira nthawi ya maulendo a ER, dokotala, ndi ulendo wopita ku pharmacy. Pamene zosowazi zikubwera, nthawi zambiri, zosankha zathu zatha.
Kuonjezera apo, pali malonda ofunikira, monga ndi nthawi. Ndalama zimafunika kuti madokotala azithamangire ndi mankhwala omwe amapereka ndalama, komanso, ngati inu kapena mwana wanu mmodzi mumapeza, nenani kuti muli ndi matenda a shuga 2. Kudyetsa "zakudya zotsika mtengo" chakudya chofulumira kumawonjezera chiopsezo cha ndalama zomwe zimagwiritsidwa ntchito pansi. Ndizovuta kwambiri zochitika zapadera zoletsera tsopano, kapena mapaundi a mankhwala pambuyo pake.
Kuganizira Kwambiri
Zovuta kuti mupange kuphika gawo la banja lanu chifukwa cha thanzi labwino kuitanitsa kufanana ndi chuma. Wathanzi ndi wolemera zonse zikhumbo zokhumba, koma timakonda kuzichitira mosiyana. Pankhani ya ndalama, tonse timaganizira zam'tsogolo. Timayesa kusunga. Tikuyembekeza kukhala ndi chinachake choti tipatse ana athu. Zambiri zingapezeke mwa kulingalira za thanzi mofanana-monga chinthu chomwe timachiyamikira, kuikapo, kusamalira, ndi kupereka patsogolo kwa omwe timawakonda.
Ngati mumavomereza kuti thanzi ndi olemera onse ndi abwino, ndiye kuphika ndi kwanzeru. Zoona, pali nthawi, khama, komanso ndalama zomwe zimapangidwira kupanga chakudya chokonzekera pakhomo gawo lachizoloŵezi cha tsiku lanu. Koma pali nthawi yochuluka, khama, mtengo, ndi zosokoneza zomwe zimakhudzana ndi kudwala matenda omwe ndi ovuta kwambiri m'dera lathu, makamaka chifukwa chakudya chathu chimakhala chosauka.
Kuphunzira kuphika ndi ndalama zochepa kwambiri. Kubwezeretsa kumeneku kumapereka kwakukulu, moyo wonse, ndi chinachake chimene mumagawana ndi omwe mumakonda.