Kutaya Kunenepa ndi Kupititsa Thanzi Lanu Panthawi Yonse
Sichichedwa kwambiri kuti mukhale wathanzi komanso kusintha moyo wanu. Kwa achikulire ena, izi zikutanthauza kutaya thupi. Koma kodi ndondomeko yabwino yodyera okalamba ndi iti? Ndipo mumayamba bwanji pulogalamu yochita masewera olimbitsa thupi ngati simunayambe kugwira ntchito?
Ndondomeko Yowonongeka kwa Okalamba
Monga wamkulu wamkulu, pali zinthu zina zofunika kuziganizira ngati mukufuna kulemera.
Moyo wanu umasintha pazaka zingapo zapitazi, mwina mukukhala nokha ndipo mungakhale ndi zofunikira zachipatala zomwe mungaganizire. Gawo lanu loyamba liyenera kukhala kukambirana zolinga zanu zolepheretsa kulemera ndi dokotala wanu.
Chakudya chabwino kwambiri kwa okalamba si nthawizonse pulogalamu ya zakudya yomwe imakonda kwambiri kapena yomwe ikulimbikitsidwa kwa dieters m'zaka zina. Ndikofunika kuti akuluakulu azisunga minofu, kupeza chakudya chopatsa zakudya zoyenera, ndipo izi sizikusokoneza mankhwala kapena kasamalidwe ka mankhwala anu.
Mwachitsanzo, njira zina zogulitsa zamalonda zimadalira kuti mulembetse ku chakudya cholembetsa chakudya. Nthawi zina zakudya zimenezi zimagwiritsidwa ntchito kwambiri ndipo zimapereka sodium yochuluka kusiyana ndi momwe mukufunira ngati mukuyesera kuti mukhale ndi matenda oopsa. Dokotala wanu adzatha kupyola mbiri yanu yaumoyo ndikupatseni ndondomeko yodyera yomwe ili yotetezeka komanso yothandiza kuti thanzi likhale bwino.
Dokotala wanu angathenso kupereka chithandizo kuti muthe kukomana ndi odyetsa olembedwa . RD ingapange ndondomeko yomwe ikugwirizana ndi bajeti, moyo wanu, ndi zosowa zanu zaumoyo. Mungathenso kutumizira kukawona wodwalayo. Wodwala wathanzi oyenerera angagwire ntchito ndi iwe kuti apeze machitidwe omwe amateteza thupi lanu kukhala lolimba ndi lamtundu.
Ndondomeko Yodya Zakudya Zabwino
Dr. Mike Moreno, MD, wolemba Buku la 17 la Kuletsa Kukalamba limapereka malangizo othandiza kuchepa ndi kukhalabe wathanzi. Dokotala wodzitcha amapereka njira zosavuta zomwe mungatenge kuti muchepetse kulemera ndi kusintha ndondomeko ya chakudya cha tsiku ndi tsiku.
"Ndizovuta kuti akuluakulu azikhala ndi chilakolako chochepa pamene akulamba," akutero Moreno. Izi zimachitika kawirikawiri, akuti, chifukwa anthu amakhala ochepa kwambiri ndipo zimakhala zovuta kulimbikitsa njala. Moreno akuwonetsa kuti chakudya choyenera kwa okalamba chiyenera kukhala ndi zakudya zocheperako kangapo.
Moreno akuwonetsanso kuti okalamba ayenera kusamala kwambiri kuti adye chakudya chopatsa thanzi koma amapereka mapuloteni ambiri . Kwa anthu akuluakulu, izi zikutanthawuza kuphatikizapo chitsime cha mapuloteni ofewa pa chakudya chilichonse. Zopangira mapuloteni zikhoza kukhala mazira, azungu azungu, nsomba, nkhuku, nkhuku, ndi kudula kwa nyama.
Fiber ndi chinthu china chofunika kwambiri cha zakudya zabwino kwa okalamba, akuti Moreno. Zizindikiro zimathandiza kuchepetsa chimbudzi, zimateteza kudzimbidwa, ndipo zimathandizira kuchepa. Mafakitale abwino amaphatikizapo zipatso zobiriwira ndi masamba , mbewu zonse, ndi nyemba.
Kuwonjezera apo, Moreno amapereka malangizo awa kwa akuluakulu omwe akufuna kusintha zakudya zawo:
- Khalani hydrated! Madzi ndi ofunikira kuti mukhalebe olimba ndikumverera bwino tsiku lonse.
- Ngati ndi kotheka, mugwiritseni ntchito zowonjezerapo monga Kuonetsetsa kuti mukuthandizani kukhala ndi ndondomeko yowonongeka nthawi zonse.
- Yesetsani kuti musamadye nokha. Pezani anzanu ndi achibale kuti mudye nawo chakudya.
- Onjezerani zochitika zolimbitsa thupi nthawi zonse kuti muthandize kulimbikitsa njala.
Kuchita Zochita Zolimbitsa Thupi
Ngati simunagwire ntchito zambiri pamoyo wanu, kuyesa kuyamba ntchito yochita masewera olimbitsa thupi m'zaka zanu zakubadwa kungawoneke kolemetsa. Koma Moreno akusonyeza kuti mumaganizira zomwe mungachite, osati zomwe simungathe kuchita. "Yambani zosavuta," akutero. "Kuyenda, mwachitsanzo, kumakupatsani ntchito iliyonse yopindulitsa imene mukufunikira."
Kuti chidziwitso choyenda chikhale chokondweretsa , Moreno akuwonetsa kuyenda pamtunda (osati mapiri) ndikupeza othandizira kuti apange zomwe zikuchitikanso kukhala zabwino komanso zosangalatsa.
Koma ngati kuyenda kumakhala kovuta kwambiri pamalo anu, Moreno akusonyeza kusambira kapena kuchita masewera olimbitsa thupi pamalo okhala. "Chitani zomwe mungathe kuti muzisunthira tsiku lililonse," akutero.
Malangizo Opambana Oletsa Kukalamba
Ngakhale ngati simukuona kuti ndinu mkulu wamakono, mukukalambabe. "Timayamba kukalamba tikabadwa," anatero Moreno. Choncho aliyense angathe kutenga njira zosavuta kuti aziwoneka bwino ndikukhala ndi zaka zambiri. Dr. Moreno akupereka kusintha kosavuta kumene mungapange pa gawo lirilonse la moyo wanu kubwezera manja a nthawi.
Malangizo ake abwino okalamba? Moreno akufotokoza njira zitatu izi kuti amve bwino ndikukhala wathanzi:
- Khalani ndi kulemera kwabwino. Kulemera kwako kumachita mbali yofunikira poletsa zifukwa za ukalamba. Pezani nambala yathanzi pa scale ndipo khalani pamenepo .
- Khalani hydrated ndi madzi. Thupi lanu likulakalaka kwambiri kuposa momwe mukulidziwira. Madzi ndizofunikira kwambiri kuti mukhale ndi mphamvu komanso kuti mukhale ndi thanzi labwino tsiku ndi tsiku.
- Sungani zambiri. Pezani zochita zomwe mumakonda komanso zomwe zimakuthandizani kusunga ndondomeko ya tsiku ndi tsiku ndikugwiritsanso ntchito.
Kusintha kwakukulu kungakhudze kwambiri. Yesani pang'ono mwa kusintha kumeneku kuti mukhale ndi thanzi labwino.
Zotsatira:
Mike Moreno, MD. Mafunso. September 14, 2012.
Phunziro la Moyo. Wake Forest School of Medicine. https://www.thelifestudy.org/public/index.cfm
Chofunika Chakudya Chakudya, Daily Fiber Requirements. Harvard School of Health Public. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/