Nthawi zina mukadya chinachake, mwadzidzidzi mumamva nseru, mumamva china chake chachilendo m'mimba mwanu, kapena mumamva kusasangalala kwambiri, eti? Nthawi zambiri timaganiza kuti, 'O... izi ndi zachilendo.' Koma, mwina chakudya chomwe mumadya osazindikira ndicho chimayambitsa vutoli. Lero tikulankhula za njira yofunika kwambiri yomwe mungagwiritse ntchito kuti mudziwe zakudya zomwe zili zoipa kwa inu komanso zomwe sizikugwirizana ndi thupi lanu.
Kodi Zakudya Zochotsa Matendawa Ndi Chiyani?
Mwachidule, 'Kuthetsa Zakudya' ndi njira yapadera yodyera yomwe imagwiritsidwa ntchito kudziwa zakudya zomwe zimawononga thupi lanu komanso zimayambitsa ziwengo. Iyi si njira yochepetsera thupi konse . Apa sitikuwerengera ma calories kapena kuyesa kuchepetsa thupi.
Chifukwa chachikulu chogwiritsira ntchito njira imeneyi ndi ngati inu ndi dokotala wanu mukukayikira kuti chakudya china chingakhale chomwe chimayambitsa zizindikiro zina (monga ziphuphu pakhungu, kusokonezeka m'mimba). Mapuloteni omwe amapezeka mu zinthu monga mtedza, mazira, ndi mkaka wa ng'ombe angayambitse ziwengo mwa anthu ena.
Chofunika kwambiri: Si bwino kuyesa nokha. Muyenera kuchita izi limodzi ndi dokotala wanu ndikutsatira malangizo ake. Pokhapokha mutatsimikiza kuti thupi lanu likupeza zakudya zomwe likufunikira.
Makamaka, ngati muli ndi ziwengo zoopsa, kapena mwakhala ndi ziwengo mwadzidzidzi monga anaphylaxis kale, musayese njira iyi. Ngati ndinu munthu wotere, muyenera kupita kuchipatala nthawi yomweyo kuti mudziwe chomwe chikukuvutitsani.
Kodi dongosololi limagwira ntchito bwanji?
Pali magawo awiri akuluakulu a 'Kuthetsa Zakudya' kumeneku.
1. Gawo Lochotsa /Kupewa: Mu gawoli, mumapewa kudya zakudya zonse zomwe mukuganiza kuti ndi zoipa kwa kanthawi.
2. Gawo Loyambitsanso/Gawo Lovuta: Zakudya zomwe zasiyidwa zimabwezeretsedwanso chimodzi ndi chimodzi, mosamala kwambiri.
Tiyeni tiwone magawo awiriwa mwatsatanetsatane.
Gawo loyamba: kuchotsa zakudya zokayikitsa
Iyi ndi sitepe yoyamba. Muyenera kusiya kudya zakudya zomwe mukuganiza kuti ndi zoipa kwa milungu iwiri kapena inayi. Mukamagula chakudya kusitolo, werengani mosamala zomwe zalembedwa pa chizindikirocho.Inde. Ngati mukudya ku lesitilanti, muyenera kufunsa momwe chakudyacho chakonzedwera komanso zomwe zili mmenemo.
Ndikofunikira kwambiri kulemba 'buku la chakudya' panthawiyi. Lembani zonse zomwe mumadya ndi kumwa. Komanso, onani momwe mumamvera mutadya chakudyacho. Muyenera kukhalabe mu gawoli mpaka zizindikiro zanu zitatha kwa masiku osachepera 5. Pokhapokha mutapita ku gawo lotsatira.
| Zakudya zomwe nthawi zambiri zimauzidwa kuti zipewedwe | Kufotokozera kosavuta |
|---|---|
| Malalanje | Zipatso monga malalanje, ma tangerines, ndi mandimu. |
| Mkaka ndi zinthu zopangidwa ndi mkaka | Zinthu monga mkaka wa ng'ombe, yogati, tchizi, batala. |
| Mazira | Mazira a nkhuku ndi zakudya zomwe zili nawo. |
| Tirigu ndi gluten | Zinthu zonse zomwe zili ndi gluten, monga buledi, Zakudya zophikidwa, makeke, ndi barele. |
| Nsomba ya Nkhono | Zamoyo zam'nyanja zokhala ndi zipolopolo, monga nkhanu, nkhanu, ndi squid. |
| Soya | Mkaka wa soya, tofu, ndi zinthu zomwe zili ndi soya. |
Kuphatikiza apo, zakudya zina zowonjezera zingayambitsenso ziwengo. Mwachitsanzo, mitundu yopangidwa, zotetezera, ndi zowonjezera kukoma monga Monosodium glutamate (MSG).
Gawo lachiwiri: Kuonjezeranso chakudya
M'masiku atatu awa, yang'anirani mosamala kuti muwone ngati mukukumana ndi zizindikiro zomwezo (khungu loyabwa, kupweteka m'mimba) kachiwiri. Lembani zonse mu dayale yanu yazakudya. Ngati palibe vuto, mutha kuyesa chakudya china chokayikitsa (monga mazira) mwanjira yomweyo kwa masiku atatu otsatira. Mukachita izi, mudzatha kugwira 'mbala' yeniyeni yomwe ikuyambitsa vutoli.
Zadzidzidzi!
Ngati mukukumana ndi zizindikiro zotsatirazi mutayambiranso kudya chakudya china, chikhoza kukhala chizindikiro cha ziwengo zazikulu. Funsani upangiri wa dokotala nthawi yomweyo. Pitani ku dipatimenti yapafupi yazadzidzidzi yachipatala (ETU).
* Kutupa kapena kuuma kwa pakhosi
* Ziphuphu zadzidzidzi (ziphuphu)
* Kuvuta kupuma
Kodi pali mitundu ikuluikulu ya zakudya zochotsa zakudya m'thupi?
Inde, kutengera ndi matenda anu, dokotala wanu akhoza kupanga dongosolo lomwe likuyenererani. Pali mitundu ingapo yayikulu.
1. Zakudya Zosavuta: Izi zikutanthauza kuchotsa chakudya chimodzi kapena ziwiri zokha (monga tirigu ndi mkaka) zomwe zimaganiziridwa kuti zimayambitsa ziwengo kwambiri.
2. Zakudya Zolimbitsa Thupi: Izi zikutanthauza kudula magulu angapo a zakudya nthawi imodzi. Mwachitsanzo:
- Mowa
- Chokoleti
- Khofi, tiyi, zakumwa zoziziritsa kukhosi
- Zakudya za mkaka ndi mazira
- Mtedza
- Tirigu
3. Zakudya Zokhwima, Zopanda Zakudya Zambiri: Izi ndi zakudya zokhwima kwambiri. Mukuloledwa kudya zakudya zochepa zokha. Popeza izi sizopatsa thanzi kwambiri, siziyenera kuchitika popanda kuyang'aniridwa ndi dokotala.
Kaya mutsatira njira iti, musaiwale kumwa madzi ambiri tsiku lonse .
Zakudya zomwe zingathandize kuchepetsa ziwengo
Pali zakudya zina zomwe zingathandize kuchepetsa zizindikiro za ziwengo, koma lankhulani ndi dokotala musanayese.
- Zakumwa zotentha: Kumwa supu ya nkhuku kapena tiyi wotentha kungathandize kumasula mamina m'njira zanu zopumira ndikuthandiza kuti ziume.
- Nsomba:Kafukufuku wina akusonyeza kuti mafuta omega-3 acids, omwe amapezeka mu nsomba zamafuta monga tuna, salimoni, ndi mackerel, angathandize kuchepetsa chiopsezo cha ziwengo.
- Yogurt: Kafukufuku wina wasonyeza kuti mabakiteriya opindulitsa omwe ali mu yogurt, otchedwa probiotics, angathandize kuchepetsa zizindikiro za ziwengo zomwe zimachitika chifukwa cha mungu.
- Uchi: Uwu ndi mankhwala otchuka kwambiri ochizira ziwengo kunyumba . Ngakhale kuti sanatsimikizidwe mwasayansi kuti uli ndi ubwino uliwonse, ndi bwino kuyesa. Koma kumbukirani kuti uchi ndi woletsedwa kwathunthu kwa makanda osakwana chaka chimodzi.
Uthenga Wopita Nawo Kunyumba
- 'Kuchepetsa thupi' si chinthu chomwe mumachita kuti muchepetse thupi, koma njira yachipatala yodziwira zakudya zomwe zili zoipa kwa inu.
- Musachite izi nokha. Nthawi zonse chitani izi motsogozedwa ndi dokotala wanu.
- Ngati muli ndi mbiri ya ziwengo zoopsa, onetsetsani kuti mwaonana ndi dokotala musanayese njira iyi.
- Ngati zizindikiro monga kutupa pakhosi, kuvutika kupuma, kapena kupweteka kwa thupi zikuwonekera mukayambanso kudya chakudya chomwe mwasiya, pitani ku Dipatimenti Yothandiza Padzidzidzi (ETU) ya chipatala chapafupi nthawi yomweyo.
- Kusunga 'buku la chakudya' ndikofunikira kwambiri kuti izi zitheke.
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