Chakudya chofiira, chofiirira, chobiriwira, chachikasu, pinki, choyera - chokongola chamitundu yosiyanasiyana

Kunali Lachiwiri m'mawa dzuwa litalowa. Fungo la tiyi wotentha lomwe linapangidwa m'mawa linadzaza chipinda changa chachipatala, zomwe zinandipatsa chimwemwe chachikulu. Pamene ndinkayang'ana mndandanda wa odwala tsiku ndi tsiku, ndinaona dzina la Nimali. Nimali ndi mayi wapakhomo amene nthawi zonse amasamala za thanzi ndi zakudya za banja lake ndipo nthawi zambiri amabwera kwa ine kudzandifunsa upangiri.

Nimali analowa mchipatalamo akumwetulira nthawi zonse, koma m'maso mwake munali nkhawa pang'ono. Anakhala pampando patsogolo panga, kabuku kake kakang'ono kali m'manja mwake.

"Mmawa wabwino, Dokotala Priya," adatero pang'onopang'ono. "Ndikuyesetsa momwe ndingathere kudyetsa banja lathu chakudya chopatsa thanzi masiku ano. Koma si zophweka, Dokotala. Ana amaganiza kuti mitundu yonse ya chakudya ndi yosasangalatsa. Ndatopanso kuphika chinthu chomwecho tsiku lililonse."

Ndinamwetulira ndikumulimbikitsa ndipo ndinati, "Nimali, ili ndi vuto lomwe makolo ambiri amakumana nalo, osati iwe wekha. Koma kudya zakudya zabwino sikutanthauza chakudya chosasangalatsa. Tikhoza kuphika mbale zokongola, zokoma, komanso zokongola ndikulimbikitsa ana kuti azidye. Lero, tikambirana za momwe tingakonzekerere chakudya cha utawaleza (Idyani Utawaleza) chodzaza ndi mitundu ya utawaleza."

N’chifukwa chiyani kudya zakudya zopatsa thanzi n’kofunika kwa ife?

Kudya zakudya zabwino sikuti kungoteteza matenda okha, koma kumapatsa thupi lathu mphamvu yeniyeni yomwe limafunikira tsiku ndi tsiku. Zakudya zoyenera zimawonjezera kuchita masewera olimbitsa thupi tsiku lonse, kumveka bwino m'maganizo, komanso thanzi labwino la maganizo.

"Nimali, kumbukirani. Zakudya zabwino sizikutanthauza kudzipha ndi njala pochepetsa zakudya. Zimangokhudza kusankha zakudya zokoma komanso zopatsa thanzi zomwe zimagwirizana ndi matupi athu," ndinafotokoza.

Magawo asanu a zipatso ndi ndiwo zamasamba patsiku (5 Patsiku)

Bungwe la World Health Organization (WHO) ndi akatswiri azachipatala akulangiza kuti tizidya zipatso ndi ndiwo zamasamba zosachepera 5 (pafupifupi magalamu 400) tsiku lililonse kuti tikhale ndi moyo wathanzi.

Maso a Nimali anatseguka modabwa ndipo anafunsa. "Kasanu? Zikuoneka ngati zambiri, sichoncho, Dokotala?"

"Zingawoneke choncho poyamba, koma kwenikweni n'zosavuta ngati tikukonzekera," ndinatero. Ulusi, mavitamini, ndi ma antioxidants omwe ali mu zipatso ndi ndiwo zamasamba zimathandiza kuwononga ma free radicals m'thupi omwe amayambitsa matenda osatha.

Nazi njira zosavuta zokwaniritsira magawo 5 a tsiku ndi tsiku:

• Zipatso za chakudya cham'mawa: Onjezani nthochi, papaya, kapena guava ku chakudya chanu cham'mawa.
• Zakudya Zopatsa Thanzi: M'malo mwa zakumwa zotsekemera kapena mabisiketi masana kapena madzulo, idyani zidutswa za nkhaka, chinanazi, kapena chidutswa cha papaya.
• Chakudya chachikulu: Onjezani masamba obiriwira monga gotu kola, kankung, kapena saladi ya masamba atsopano pa chakudya chanu chamasana.
• Sinthani zakudya zanu: M'malo mwa ndiwo zamasamba imodzi yokha, konzani mitundu ingapo ya ndiwo zamasamba, monga nyemba ndi kaloti, pamodzi ndi mphodza.

🌈 Mitundu ya utawaleza ndi ubwino wake (Idyani Utawaleza)

Mitundu yosiyanasiyana ya zakudya zomwe timadya imasonyeza zakudya zosiyanasiyana zomwe zilimo (Phytonutrients):

1. Buluu ndi Pepo

• Chakudya: Biringanya wofiirira, nyemba zofiirira, jamun, mphesa zofiirira, mabuloberi.
• Katundu: Amathandiza kukumbukira ubongo, amateteza matenda a mkodzo, komanso amachepetsa chiopsezo cha matenda a mtima ndi khansa.

2. Zobiriwira

• Chakudya: Gotu Kola, sipinachi, bok choy, bok choy, nyemba, broccoli.
• Katundu: Amathandiza kuona bwino, amalimbitsa mafupa ndi mano, komanso amalimbitsa chitetezo cha mthupi ku matenda.

3. Woyera

• Chakudya: Anyezi woyera, anyezi wofiira, mphonda yowawa, kohlrabi, nthochi, bowa, radish.
• Katundu: Amayang'anira kuchuluka kwa cholesterol yoyipa m'magazi, amathandiza mtima kugwira ntchito bwino, komanso amathandiza kuwongolera kuthamanga kwa magazi.

4. Chofiira

• Chakudya: Tomato, chivwende, maapulo ofiira, sitiroberi.
• Ubwino: Zimateteza thanzi la khungu, zimathandiza kuti mtima ukhale wathanzi, komanso zimathandiza kuti munthu asamaiwale zinthu.

5. Wachikasu ndi Lalanje

• Chakudya: Kaloti, dzungu, mbatata zachikasu, mango, papaya, malalanje, chinanazi.
• Katundu: Wolemera mu vitamini A, amateteza khungu ku khungu losawona usiku, amawalitsa khungu, komanso amathandiza kukonza maselo a thupi.

🚨 Zizindikiro zofiira za matenda omwe angayambitsidwe ndi kudya zakudya zosapatsa thanzi kwa nthawi yayitali

Kusadya zakudya zoyenera komanso kudya zakudya zopangidwa mopitirira muyeso kungayambitse matenda aakulu awa pakapita nthawi:

• Kunenepa kwambiri: Kuwonjezeka kwa kulemera kwa thupi kosazolowereka chifukwa cha zakudya zokhala ndi ma calories ambiri komanso shuga.
• Matenda a shuga amtundu wachiwiri: Kulephera kugwira ntchito kwa insulin m'thupi chifukwa cha kudya mosayenera komanso kusachita masewera olimbitsa thupi.
• Chiwindi chopanda mowa (NASH): Kulephera kwa chiwindi chifukwa cha kuchuluka kwa mafuta m'chiwindi chifukwa cha kudya mosayenera, ngakhale osamwa mowa.
• Matenda a mtima ndi kuthamanga kwa magazi: Kutsekeka kwa mitsempha yamagazi chifukwa cha kuchuluka kwa mafuta ndi mchere woopsa m'thupi.

Kuwerenga Zolemba za Chakudya

Koma ngati titakhala ndi chizolowezi chowerenga zilembo zomwe zili pa phukusi la zakudya zomwe timagula m'sitolo, tikhoza kusankha zinthu zabwino:

1. Kukula kwa Kutumikira: Choyamba, yang'anani ngati chidziwitso cha zakudya chomwe chili pa phukusi ndi cha phukusi lonse kapena cha gawo limodzi.
2. Ma calories: Onani kuchuluka kwa ma calories omwe thupi lanu limalandira kuchokera ku chakudya chimodzi.
3.Mafuta Ochuluka:

• Mafuta Ochepa: Pa magalamu 100 aliwonse payenera kukhala magalamu atatu kapena kuchepera.
• Mafuta Ambiri: Pewani kugwiritsa ntchito ngati muli ndi magalamu opitilira 17.5 pa magalamu 100 aliwonse.

4. Kuchuluka kwa Sodium: Kudya mamiligalamu opitilira 2000 a sodium patsiku kumavulaza thupi. Sankhani zinthu zokhala ndi sodium yochepera 0.3 magalamu pa magalamu 100 aliwonse omwe ali pa chizindikirocho.
5. Shuga Wowonjezera: Sankhani zinthu zomwe zili ndi shuga wowonjezera wochepa, chifukwa ichi ndi chinthu choopsa kwambiri m'thupi.

Zoyenera kuchita ndi zosayenera kuchita

Magwero asayansi (Maumboni)

• 📚 5 Pa Tsiku - NHS
• 📚 Kodi Tiyenera 'Kudya Utawaleza'? Ndemanga ya Ambulera Yokhudza Zotsatira za Utoto Wokongola wa Bioactive mu Zipatso ndi Ndiwo Zamasamba pa Thanzi - PMC