Chakudya ndi moyo wathanzi zimasankha chitetezo cha m'thupi lanu, ndipo icho chingakulepheretseni kutsika ndi chimfine ndi chimfine. Chinsinsi sikudikirira mpaka mutadwala kuti musinthe; Muyenera kubwezeretsa zakudya zanu ndi moyo wanu musanayambe kugwiritsira ntchito tizirombo toyambitsa matenda.
Lisa Hark PhD, RD, mkulu wa Dipatimenti ya Nutrition Education and Prevention Programme ku University of Pennsylvania School of Medicine, akufotokozera momwe zakudya zanu ndi zosankha zanu zidzakuthandizirani kupewa kutentha kapena fuluwenza.
Dalirani Zakudya Zenizeni Zosapatsirana
Zakudya zili bwino kusiyana ndi zakudya zowonjezera zakudya zopewa kuzizira ndi chimfine chifukwa mumapeza phukusi lonse la zakudya. Mwachitsanzo, Hark akunena kuti, kudya malalanje kuli bwino kuposa kungotenga mapiritsi a vitamini C chifukwa lalanje imakupatsa zakudya zambiri monga magnesium , potassium, folate , vitamini B-6, ndi flavonoids olemera antioxidant.
Ngakhale tikudziwa kuti vitamini C ndi yofunika kuti chitetezo cha mthupi chitetezeke, maphunziro sasonyeza kuti kutenga mavitamini C kwambiri kumathandiza kupewa chimfine ndi chimfine. Komabe, tikudziwa kuti kudya zipatso ndi ndiwo zamasamba zowonjezera vitamini C zingathandize kuti chitetezo cha mthupi chanu chikhale cholimba. Chitetezo chanu cha mthupi chimakutetezani ku matenda opatsirana, ndipo zakudya zomwe mumadya zimakhudza kwambiri mphamvu ya chitetezo cha mthupi lanu kuti imenyane ndi chimfine ndi chimfine.
Chifukwa chake zipatso ndi ndiwo zamasamba zimapanga ntchito yabwino kuti chitetezo cha mthupi chanu chikhale chokonzekera chifukwa chakuti imakhalanso ndi mavitamini A ndi E, komanso flavonoids yomwe imagwira ntchito limodzi ndi vitamini C kuti chitetezo chanu cha mthupi ndi thupi lanu lonse likhale wathanzi.
Idyani Zipatso Zambiri ndi Mbewu
Kudya zipatso zambiri ndi ndiwo zamasamba kungathandize kuti chitetezo cha mthupi chanu chikhale cholimba. Anthu amakonda kudya zipatso ndi ndiwo zamasamba zochepa m'nyengo yozizira, zomwe ndi zosiyana ndi zomwe muyenera kuchita. Aliyense amafunikira zosachepera zisanu za zipatso ndi ndiwo zamasamba tsiku lililonse kuti azitenga mavitamini, minerals, fibre ndi antioxidants, zonse zomwe timafunikira kuti tikhale ndi chitetezo cha m'thupi.
Njira imodzi yowonjezeramo kudya zipatso ndi ndiwo zamasamba ndikuphatikiza madzi mu zakudya zanu. Osati madzi amodzi okha omwe angachite, komabe. Onetsetsani kuti mumasankha madzi 100 peresenti, monga zakumwa zina zamadzi ndi shuga wambiri komanso zopatsa mphamvu zopanda mphamvu.
Kuti mupeze mitengo yabwino, onetsetsani kuti muyang'ane zokolola zanu zogulitsa chakudya cham'munda ndi zipatso ndi ndiwo zamasamba zomwe zili mu nyengo. Maolime ndi zipatso za mphesa zimakhala zotsika mtengo m'nyengo yozizira, nyengo yoziziritsa ndi yamfine ndi nthawi yabwino yosunga zipatso za citrus.
Hark akutsimikizira kuti kudya zipatso ndi ndiwo zamasamba ndi njira ina yabwino yopezera zakudya ndi kuteteza chimfine ndi chimfine. Zomera zobiriwira zimasankha kuchokera ku matumba otsika mtengo a nandolo, chimanga, ndi nyemba zobiriwira kuti zikhale pamodzi ndi zipatso ndi ndiwo zamasamba zowonjezera zokhala ndi tizilombo tomwe timatulutsa timadzi timene timatulutsa tizilombo toyambitsa matenda.
Pangani Zipatso ndi Zamasamba Chilichonse Chakudya
Onjezerani zipatso zamasamba kapena nyemba zowonongeka pa kadzutsa, ndipo muzimwa kapu ya ma lalanje kapena madzi a zipatso. Ikani mulu wa mphesa kapena apulo ndi masangweji anu a masana, ndi sketiketi pamwamba ndi magawo a tomato, avocado, ziphuphu, ndi letesi.
Yambani chakudya chamadzulo ndi saladi kapena msuzi wa masamba, kapena perekani saladi yayikulu ngati chakudya chamoyo.
Sungani mbale ya malalanje, pulawu , maapulo ndi mapeyala pa tsamba lanu lapamwamba kuti mugwire mofulumira. Mukhozanso kusunga masamba odulidwa m'firiji yanu, koma kumbukirani kuti ataya zakudya zina .
Pewani Zakudya Zanu ndi Mapuloteni Okhazikika ndi Zipatso Zonse
Idya zakudya zabwino ndi nyama zowonda, nsomba , nkhuku, mkaka wa mafuta ochepa, nyemba, mbewu zonse, mtedza, ndi mbewu. Mapuloteni monga zakudya zowonda, mkaka, mazira, ndi nyemba ndizofunikira kwambiri chifukwa amapereka amino acid zomwe thupi lanu limafunikira kupanga zigawo za chitetezo cha m'thupi lanu. Kudya nyama zowonda kumakuthandizani kupewa kutayika kwa zinki ndi chitsulo, zonsezi zingakhudze chitetezo chanu cha mthupi.
Mawu Ochokera
Zakudya zabwino ndizofunikirabe mutatha kuzizira kapena chimfine. Hark amanena kuti ngakhale pamene mukudwala ndipo mulibe njala, muyenera kudya pamene mungathe.
Yang'anani pa kudya katatu patsiku ndipo musaiwale kudya zipatso zambiri ndi masamba. Ndikofunika kupeza mphamvu zokwanira kuchokera ku zakudya zomwe mumadya pamene mukuchira-simungathe kuthamanga ndi kuyesetsa zambiri, koma thupi lanu likugwira ntchito mwakhama kuti likhale bwino.
Hark akugogomezeranso kufunika koteteza kuchepa kwa madzi m'thupi. Imwani madzi tsiku lonse monga madzi ndi timadziti. (Kutopa ndi madzi ozizira? Onjezerani madzi a madzi kuti asambe madzi kapena seltzer kwa zochepa.)
Kudya zakudya zabwino ndi mbali imodzi chabe ya chithunzichi. Hark ali ndi malangizo ena othandizira kukhala wathanzi, kuphatikizapo:
- Sambani manja anu. Manja anu amakumana ndi majeremusi tsiku lonse. Njira yabwino yowachotsera ndiyo kusamba manja bwino. Sambani manja musanayambe kuphika, mutatha kulandira nyama zosafunika, komanso musanayambe kudya zakudya. Onetsetsani kuti aliyense pa tebulo atsuka manja awo.
- Pezani mpumulo wokwanira . Bungwe la National Sleep Foundation linanena kuti ana ambiri sagona mokwanira, ndipo akuluakulu sakhala nawo. Ngati simugona mokwanira, mumakhala odwala. Ngati mukuvutika kuti mugone tulo tosangalatsa, zingathandize kupewa kudya usiku, kapena kungokhala ndi chotukuka.
- Pezani chifuwa chanu. Hark amanena kuti zilibe kanthu kaya ndinu wamng'ono kapena wamkulu, kupeza chimfine ndi njira yabwino yopezera chiwindi. Katemera ndi wofunikira kwa okalamba komanso anthu omwe ali ndi kupuma.
- Pezani masewera olimbitsa thupi. Pali umboni wamphamvu wakuti anthu omwe amachita masewera olimbitsa thupi samadwala nthawi zambiri. Kuchita masewera olimbitsa thupi n'kofunika chaka chonse, ngakhale mumdima ndi kuzizira m'nyengo yozizira. Hark akusonyeza kuti akukonzekera kukhalabe achangu m'nyengo yozizira, monga kuyenda pamtunda, kugwiritsa ntchito mavidiyo, kuvompha chingwe, kapena kupita ku masewera olimbitsa thupi. Ndipo musaiwale kubweretsa zotengera zanu popita; hotelo zambiri zimakhala ndi zipinda zogwirira ntchito komanso mabwawa osambira.
Chitsime:
Kucheza ndi Lisa Hark Ph.D., RD, mkulu wa Nutrition Education Programs wa University of Pennsylvania School of Medicine, pa 3 December 2007.