Kodi kugwiritsira ntchito zakudya zabwino ndi chiyani?
Chakudya chokwanira komanso chokwanira chingayambitse matenda, ndipo mavuto awo angakhudze mphamvu ya munthu kuti adzichepetse okha. Zakudya zabwino zimathandiza kukana matenda komanso kukhala ndi moyo wapamwamba.
Mapuloteni-mphamvu zopanda mphamvu
Mu thupi la munthu pali kusintha kwakukulu, zomwe zimamupangitsa kukhala wokonzeka kukula kwa mphamvu ya mapuloteni. Matendawa amachititsa kuti anthu ambiri asamakhale ndi matenda osiyanasiyana komanso matendawa. Matenda a puloteni-omwe ndi osowa kwambiri. Kwachilendo chachikulu kapena chochepa, matendawa amapezeka mwa anthu 15%, ndipo ali ovuta - 10-38% mwa odwala. Ngakhale kuti matendawa akufalikira, madokotala ambiri amanyalanyaza iye ndipo, ngakhale atadziwika, samapereka chithandizo chokwanira.
Kusadya zakudya m'thupi
Kafukufuku wasonyeza kuti kudya anthu ambiri sikuli bwino ndipo sikuwapatsa zakudya zofunikira, kuphatikizapo vitamini D, potassium ndi magnesium. Okalamba, anthu onse, kuphatikizapo thanzi labwino, amadya pang'ono, ndipo poyamba amadya zakudya zamtundu ndi mapuloteni. Izi nthawi zambiri zimakhudzana ndi kuchepa thupi, kusinthasintha zakudya zakudya ndi nthawi yodyera. Ziribe chifukwa chake, kusowa kwa zakudya m'thupi mwa anthu ndi vuto lalikulu, chifukwa kumayambitsa kulemera kwambiri, zomwe zingachititse kuti munthu asanamwalire msanga. Anthu omwe ali ndi thupi lochepa thupi amafa kale kuposa anthu omwe amadya bwinobwino, chifukwa amakhala ovuta kwambiri.
Kukula
Chiwerengero cha anthu osoŵa chakudya chimakula mofulumira ndi zaka ndi zaka ziwiri pambuyo pa zaka 80, poyerekeza ndi nthawi ya zaka 70 mpaka 80. Komabe, sikuti msinkhu umangotengera khalidwe la munthu. Kukula kwa kusowa kwa zakudya m'thupi kumakhudzanso ndi zina:
- matenda;
- zinthu zachikhalidwe;
- zikhalidwe zamtundu.
Mabungwe azaumoyo omwe amapanga zakudya zowonjezera amalimbikitsa kuti, ngati n'kotheka, anthu akhalebe ndi khalidwe ndi zakudya zomwe zikugwirizana ndi moyo wathanzi ali wamng'ono. Pa nthawi yomweyi, anthu ayenera kuchepetsa kudya kwa mafuta ndi shuga zosavuta komanso kuwonjezera kuchuluka kwa osatayi a polysaccharides ndi vitamini D mu zakudya).
Malingaliro abwino
Malangizo otsatirawa ayenera kutsatira:
- Mu zakudya ayenera kukhala zakudya zokwanira zokhudzana ndi zakudya. Ndikofunika kuchepetsa kudya kwa mankhwala oyeretsedwa, opangidwa bwino kwambiri. Komabe, chifukwa cha kuchepa kwa chilakolako cha chakudya ndi chakudya chokwanira, chakudya chamapuloteni chotsika kwambiri chiyenera kupezeka pa zakudya.
- Ndikoyenera kuti mukhale ndi msinkhu womwewo wa kudya zakumwa zakumwa zakumwa za mkaka, komanso osati polysaccharides osakhala wowonjezera, monga ali wamng'ono.
- Ndibwino kuti musamadye zakudya zakutchire monga phytate yaiwisi.
- Idyani nyemba zokwanira, tomato, mkate wonse ndi mbewu.
- Kuonjezera kudya kwa vitamini C, komwe kumapezeka mbatata, timadziti ta zipatso, zipatso zatsopano komanso zouma.
- Onetsetsani kukhalapo pa zakudya zamasamba, zipatso ndi zakudya zowonjezera.
- Kuwonjezera nsomba za mafuta, monga mackerel, tuna, herring ndi sardines, kuti achepetse chiopsezo cha matendawa. Nsomba zoterezi ndizochokera ku vitamini D.
- Onetsetsani chakudya chochepa pa mafuta a nyama, omwe amathandiza kuchepetsa magazi a cholesterol ndi kulepheretsa mitsempha yamatenda.
- Pewani kumwa mchere, kuphatikizapo zomwe zimathandiza kuwonjezera kuthamanga kwa magazi. Idyani mkaka wotsika kwambiri.
- Ponena za kugwiritsa ntchito zakudya zowonjezera zomwe zimapereka mavitamini m'thupi
Vitamini D
Vitamini D imapangidwa khungu lomwe limadalira dzuŵa, koma m'nyengo yozizira, komanso anthu omwe samachoka panyumbamo, amalandira mwambo wowonjezera.
Mavitamini B2 ndi B
Kuperewera kwa mavitamini B2 ndi B ndi chiwopsezo cha matenda a mtima, choncho mumayenera kudya zakudya zowonjezera. Tsopano tikudziwa mtundu wa kuperewera kwa zakudya kwa nthawi yayitali chifukwa chosowa chakudya.