Tonsefe timakonda kudya zipatso, sichoncho? Tikudziwa kuti ndi zabwino kwambiri pathupi. Koma mukapita ku supermarket, mungadabwenso ngati mungasankhe chipatso chatsopano chowala bwino, kapena chipatso chozizira chomwe chadulidwa ndikupakidwa kuti chigwiritsidwe ntchito mosavuta. Ndi chiti mwa izi ziwiri chomwe chili chabwino kwenikweni pathupi? Kodi zakudya zimasiyana? Lero, tiyankha mafunso onse omwe muli nawo pankhani iyi.
Choyamba, tiyeni tiwone momwe zipatso zilili zofunika pa thanzi lathu.
Ngati muwonjezera zipatso ndi ndiwo zamasamba ku chakudya chanu cha tsiku ndi tsiku, ubwino wa thupi lanu ndi waukulu kuposa momwe mungaganizire. Mwachidule, zinthu izi zimachitika:
- Zimathandiza kulamulira kuthamanga kwa magazi.
- Amachepetsa chiopsezo chotenga matenda akuluakulu monga matenda a mtima ndi sitiroko.
- Zimathandiza kuchepetsa chiopsezo cha mitundu ina ya khansa.
- Zimathandiza kuti maso aziona bwino komanso kuti chakudya chizigayidwa bwino.
- Zimathandiza kuchepetsa kuchuluka kwa shuga m'magazi.
- Zimathandiza kuchepetsa thupi kapena kuchepetsa thupi.
Zipatso zatsopano? Zipatso zozizira? - Nayi zoona
Anthu ambiri amaganiza kuti zipatso zatsopano nthawi zonse zimakhala zabwino kwambiri, koma zoona zake n'zakuti zimakhala zovuta kwambiri kuposa pamenepo.
Taganizirani izi, chipatso chimakhala ndi thanzi labwino kwambiri kuyambira pomwe chimadulidwa mumtengo. Chipatso chozizira chimapangidwa podula chipatsocho chili pamlingo wokhwima kwambiri komanso chopatsa thanzi kenako n’kuchiziziritsa pang’onopang’ono. Njira imeneyi imasunga mavitamini ndi michere yonse ya chipatsocho.
Kumbali ina, taganizirani za zipatso zatsopano zomwe timagula kusitolo. Mwina zimatengedwa kuchokera ku famu, zimanyamulidwa, zimasungidwa, kenako zimafika m'masitolo. Ulendowu ukhoza kutenga masiku angapo, nthawi zina milungu ingapo. Panthawiyi, mavitamini ena omwe ali mu chipatso (monga vitamini C) amayamba kuchepa pang'onopang'ono chifukwa cha kuwala ndi mpweya.
Izi zikutanthauza kuti zipatso zatsopano zomwe mumagula zimakhala ndi thanzi monga momwe zinalili pamene zimadulidwa mumtengo. Komabe, zipatso zozizira zomwe zinadulidwa masiku angapo apitawo zingakhale ndi thanzi labwino kuposa zipatso 'zatsopano' zomwe zinali ndi masiku angapo.
Kodi ubwino ndi kuipa kwa mitundu yonse iwiri ndi kotani?
Ngakhale kuti palibe kusiyana kwakukulu pankhani ya zakudya, pali ubwino wosiyanasiyana wa mitundu yonse iwiri pankhani ya kusavuta kugwiritsa ntchito, mtengo, ndi zinthu zina. Tiyeni tiwone izi patebulo.
| Kuganizira | Zipatso zozizira | Zipatso zatsopano |
|---|---|---|
| Zosavuta | Zosavuta kwambiri. Zatsukidwa kale, zadulidwa, ndipo zakonzeka. N'zosavuta kuziwonjezera ku ma smoothies ndi yogurt. | Muyenera kutsuka, kupukuta, ndi kudula musanadye. Zimatenga nthawi pang'ono. |
| Kusunga | Ikhoza kusungidwa mufiriji kwa miyezi ingapo. Zinyalala zochepa. | Imawonongeka mwachangu. Iyenera kudyedwa pasanathe masiku angapo. |
| Mtengo ndi kupezeka | Nthawi zina zimakhala zotsika mtengo kuposa zipatso zatsopano. Zimapezeka chaka chonse. | Mukafika nthawi imeneyo (mkati mwa nyengo), mtengo wake umakhala wotsika. Koma mukafika kunja kwa nyengo (kunja kwa nyengo), zimakhala zodula kapena simungazipeze konse. |
| Kukoma ndi Kapangidwe kake | Ikasungunuka, imakhala yofewa pang'ono. Ndi yoyenera kugwiritsa ntchito ma smoothies, madzi, komanso kuphika. | Idakali ndi kapangidwe kachilengedwe kolimba komanso kolimba. Ndi bwino kuidya mwanjira imeneyo. |
| Kuwonjezera shuga | Mapaketi ena akhoza kukhala ndi shuga wowonjezera kapena madzi. Werengani chizindikirocho ndikusankha omwe akunena kuti "Palibe shuga wowonjezera." | Muli shuga wachilengedwe wokha mu chipatsocho. Palibe shuga wowonjezera. |
Kodi pali zinthu zina zomwe tiyenera kuziganizira tikamadya zipatso?
Ngakhale kuti zipatso ndi chakudya chopatsa thanzi, pali zinthu zingapo zomwe tiyenera kusamala nazo.
Choyamba ndi majeremusi.Ngati sizitsukidwa bwino, pamwamba pa zipatso pakhoza kukhala mabakiteriya oopsa monga Salmonella , E. coli , ndi Listeria . Izi zingayambitse poizoni wa chakudya, kuphatikizapo kuvutika m'mimba, kusanza, ndi kutsegula m'mimba.
Vuto lachiwiri ndi shuga . Ngakhale kuti zipatso zimakhala ndi shuga wachilengedwe, ngati muli ndi matenda monga Diabetes Mellitus, ndikofunikira kufunsa dokotala wanu kuchuluka kwa zipatso zokoma kwambiri (monga mango, nthochi, mphesa) zomwe muyenera kudya.
Kodi mungapewe bwanji matenda oyambitsidwa ndi zipatso?
Ndi zophweka kwambiri. Ngati mutsatira zizolowezi zosavuta, mutha kuchotsa zoopsa zonsezi.
- Sambani bwino: Mukangobweretsa zipatso kunyumba, zitsukeni bwino ndi madzi othamanga musanazigwiritse ntchito. Pakani bwino ndi manja anu kuti muchotse dothi ndi tizilombo toyambitsa matenda pamwamba pake.
- Sopo Osagwiritsa ntchito: Musagwiritse ntchito sopo, mankhwala ophera tizilombo toyambitsa matenda, kapena bleach potsuka zipatso. Mankhwala omwe ali mu izi amatha kulowa m'khungu. Ingogwiritsani ntchito madzi oyenda.
- Kusankha: Mukamagula zipatso m'sitolo, pewani kugula zosweka, zodulidwa, kapena zowonongeka, chifukwa malo amenewa amatha kukhala ndi majeremusi mosavuta.
- Sungani padera: Monga momwe zilili m'galimoto ya m'sitolo yaikulu, sungani zipatso kutali ndi zinthu zosaphika monga nyama, nsomba, ndi mazira m'firiji kunyumba.
- Ukhondo: Nthawi zonse sungani bolodi lanu lodulira ndi mpeni kukhala zoyera. Pewani kudula zipatso pa bolodi lodulira nyama kapena nsomba.
- Zipatso Zodulidwa: Ngati mwadula zipatso ndipo muli ndi zotsala, nthawi yomweyo ziyikeni mu chidebe chopanda mpweya ndipo muzisunge mufiriji.
- Umitsani: Mukamaliza kupukuta chipatsocho, chiume ndi nsalu yoyera kapena thaulo la pepala. Chinyezi chingathandize kuti mabakiteriya achuluke.
Anthu omwe ayenera kusamala kwambiri
Pali magulu a anthu omwe ali pachiwopsezo chachikulu cha poizoni wa chakudya. Ayenera kusamala kwambiri poyeretsa zipatso.
- Anthu azaka zopitilira 65
- Ana aang'ono osakwana zaka 5
- Amayi oyembekezera
- Anthu omwe chitetezo chawo cha mthupi chimafooka chifukwa cha matenda monga khansa, matenda a shuga, kapena mankhwala ena
Uthenga Wopita Nawo Kunyumba
- Zakudya za zipatso zatsopano komanso zozizira zimafanana kwambiri, kotero mutha kusankha mtundu uliwonse malinga ndi zomwe mumakonda komanso zomwe mumakonda.
- Zipatso zozizira ndi njira yabwino kwambiri yomwe imasunga nthawi, imachepetsa kuwononga, ndipo imapezeka chaka chonse. Ndi yabwino kwambiri makamaka pa ma smoothies, oats, ndi yogurt.
- Zipatso zatsopano zimakhala ndi kapangidwe kachilengedwe komanso kukoma kwake. Kusankha zipatso zomwe zimagwirizana ndi nyengo kudzaonetsetsa kuti zili bwino kwambiri komanso mtengo wake ndi wotsika kwambiri.
- Kaya mungasankhe mtundu wanji, ukhondo ndiye chinthu chofunika kwambiri! Tsukani zipatso zonse bwino ndi madzi othamanga musanadye kuti mudziteteze ku majeremusi.
- Ngati muli ndi vuto linalake la matenda, monga matenda a shuga, ndikofunikira kwambiri kulankhula ndi dokotala wanu za kudya zipatso ndi kuchuluka koyenera.
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