Tonsefe tikudziwa kufunika kwa zakudya zabwino komanso zakudya zabwino kuti tipewe matenda ambiri monga matenda a shuga ndi kuthamanga kwa magazi. Koma kodi mukudziwa kuti chakudya chathu chingathandizenso kupewa matenda oopsa monga khansa ya m'matumbo? M'nkhaniyi, tikambirana za zimenezo. Tiyeni tiwone momwe tingasinthire chakudya chathu kukhala chida cholimbana ndi khansa.
Kodi kudya zakudya zonenepa, makamaka nyama yofiira, kumakhudza izi?
Inde, pali zoona zake pankhani iyi. Kudya nyama yofiira nthawi zonse (monga ng'ombe ndi nkhumba) ndi nyama zokonzedwa, monga soseji, mipira ya nyama, ndi nyama yankhumba, kungapangitse kuti munthu adwale khansa ya m'matumbo.
Mwachidule, tikamadya zakudya zamafuta, matupi athu amatulutsa zinthu zotchedwa bile acids m'thupi kuti zithandize kugaya mafuta. Izi ndi zachilendo. Koma pamene tikudya mafuta ambiri, kuchuluka kwa bile acids kumawonjezekanso. Pamene bile acids ochulukirapowa afika m'matumbo, amatha kusanduka zinthu zina zoopsa zomwe zingathandize maselo a khansa kukula. Chifukwa chake, ndikofunikira kwambiri kuwongolera zakudya zamafuta, makamaka zomwe zili ndi mafuta ambiri a nyama.
Mphamvu ya ma antioxidants
Mwina mwamvapo mawu oti 'antioxidants'. Izi ndi zothandiza kwambiri m'thupi lathu. Kuti timvetse momwe zimagwirira ntchito, choyamba tiyenera kumvetsetsa tanthauzo la 'free radicals'.
Selo lililonse m'thupi lathu limagwiritsa ntchito mpweya kuti lipange mphamvu. Monga zotsatira za njirayi, tinthu tosakhazikika totchedwa 'free radicals' timapangidwa. Tiziganize kuti ndi adani ang'onoang'ono omwe amawononga maselo m'thupi lathu. Monga momwe dzimbiri lachitsulo kapena batala zimakhalira zowola, ma free radical awa amawononga maselo athu athanzi. Kuwonongeka kumeneku kungayambitse matenda ambiri, monga khansa, matenda a mtima, ndi ng'ala.
Ma antioxidants ndi asilikali omwe amateteza maselo athu ku adani awa otchedwa 'free radicals'.
Koma chofunika kwambiri kukumbukira ndichakuti kafukufuku wapeza kuti kupeza ma antioxidants awa kuchokera muzakudya ndikothandiza kwambiri kuposa kuwamwa ngati zowonjezera.
| Mtundu wa antioxidant | Zakudya zomwe zili ndi zinthu zambiri |
|---|---|
| Beta-carotene | Ndiwo zamasamba ndi zipatso zobiriwira zakuda ndi lalanje, monga kaloti, mbatata, dzungu, ndi sipinachi |
| Lutein | Ndiwo zamasamba zobiriwira monga sipinachi, kale, broccoli |
| Vitamini C | Malalanje, ma tangerines, mandimu, ma guava, tsabola, ma guava, ndi ma nectarines |
| Vitamini E | Maamondi, mbewu za mpendadzuwa, sipinachi, avocado |
Mavitamini ndi michere ina yomwe imathandiza kulimbana ndi khansa
Folic Acid
Folic acid ndi yofunika kwambiri popanga maselo atsopano m'thupi lathu komanso kusunga maselo ofiira amagazi athanzi. Kafukufuku wina akusonyeza kuti ingathandizenso kulimbana ndi khansa. Komabe, kafukufuku wina wasonyeza kuti kumwa folic acid m'mapiritsi kungawonjezere pang'ono chiopsezo cha mitundu ina ya khansa. Chifukwa chake ndi bwino kupeza folic acid yanu mwachibadwa kuchokera ku zipatso za citrus ndi ndiwo zamasamba zobiriwira monga sipinachi, m'malo mwa mapiritsi .
Kalisiyamu ndi Vitamini D
Timalankhula za izi ngati zinthu zomwe zimalimbitsa mafupa, koma kafukufuku watsopano akuwonetsa kuti izi zingathandizenso kuteteza ku khansa ya m'matumbo.
- Calcium: Imapezeka kuchokera ku mkaka, tchizi, yogati, salimoni, sardine, ndi ndiwo zamasamba zobiriwira zakuda monga kale.
- Vitamini D: Imapezeka mu nsomba ya salimoni, sardine, mkaka wolimbikitsidwa, ndi mazira a yolk. Gwero labwino kwambiri la vitamini D kwa ife ndi kuwala kwa dzuwa. Tingapeze mlingo wathu wa tsiku ndi tsiku wa vitamini D mwa kungodziika padzuwa kwa mphindi pafupifupi 20 pakati pa 10 koloko m'mawa ndi 3 koloko madzulo.
Kufunika kwa zakudya zokhala ndi ulusi
Kwa nthawi yaitali ulusi wakhala ukuonedwa ngati chida champhamvu cholimbana ndi khansa. Ngakhale pali maganizo osiyanasiyana pankhani ya ngati ulusi uli ndi mgwirizano wolunjika ndi kuteteza khansa ya m'matumbo, chinthu chimodzi n'chodziwikiratu: kudya zakudya zokhala ndi ulusi wambiri kumathandiza kwambiri pa thanzi lonse.
Zakudya zokhala ndi ulusi wambiri zimawongolera kugaya chakudya, zimateteza kudzimbidwa, komanso zimathandiza kuchepetsa kulemera kwa thupi mwa kupereka kumva kukhuta.
- Magwero abwino kwambiri a ulusi: Tirigu wathunthu (phala, oats), buledi wofiirira, nyemba monga nandolo, mphodza, nyemba, zipatso ndi ndiwo zamasamba zatsopano, ndi tirigu wathunthu (mpunga wofiirira).
Chofunika: Mukayamba kuwonjezera ulusi muzakudya zanu, chitani pang'onopang'ono . Kudya kwambiri nthawi imodzi kungayambitse kutupa ndi mpweya. Komanso, musaiwale kumwa madzi ambiri .
Mankhwala achilengedwe obisika m'zomera
Liwu limeneli likhoza kukhala latsopano kwa inu. 'Ma phytochemicals' si mankhwala opatsa thanzi, koma ndi mankhwala olimbikitsa thanzi omwe amapezeka muzakudya za zomera. Amapatsa zomera mtundu wawo, fungo lawo, ndi kukoma kwawo, komanso amathandiza kupewa kukula kwa maselo a khansa m'matupi athu. Amapezeka muzakudya zosiyanasiyana za zomera, kuphatikizapo tomato, malalanje, zipatso, tsabola, kaloti, broccoli, kabichi, ndi soya.
Kodi ndi zakudya ziti zosavuta zomwe tiyenera kutsatira kuti tikhale ndi moyo wathanzi?
Kuti muchepetse chiopsezo chanu cha khansa ndikukhala ndi thanzi labwino, mutha kutsatira malangizo osavuta awa.
| Chizolowezi | Zoyenera kuchita? |
|---|---|
| Zakudya zochokera ku zomera | Dzazani mbale yanu ndi zipatso, ndiwo zamasamba, nyemba, ndi tirigu wonse. |
| Chimanga ndi chimanga | M'malo mwa buledi woyera ndi mpunga woyera, sankhani buledi wofiirira wokhala ndi chinangwa, tirigu wonse, oats, ndi mpunga wofiirira. |
| Nyama yofiira ndi yokonzedwa | Chepetsani kudya izi momwe mungathere. Ngati mudya nyama, sankhani nyama monga nkhuku kapena nsomba. |
| Zochita zolimbitsa thupi | Chitani masewera olimbitsa thupi kwa mphindi zosachepera 30 masiku ambiri pa sabata. Khalani ndi thupi labwino. |
| Mowa | Ngati muli ndi chizolowezi chomwa mowa, chepetsani mowa momwe mungathere. |
Uthenga Wopita Nawo Kunyumba
- Onjezani zipatso ndi ndiwo zamasamba zokongola kwambiri muzakudya zanu. Mbale yanu ikakhala ndi mitundu yambiri, zakudya zambiri zimakhala ndi michere yambiri.
- Chepetsani kudya nyama yofiira ndi nyama zokonzedwa monga soseji ndi bacon momwe mungathere.
- Yesetsani kupeza zakudya zanu kuchokera ku zakudya zachilengedwe m'malo modalira mavitamini ndi michere yowonjezera.
- Kusunga thupi labwino komanso kuchita masewera olimbitsa thupi tsiku ndi tsiku ndikofunikira kwambiri poteteza matenda ambiri, kuphatikizapo khansa.
- Ngati wina m'banja mwanu wakhala ndi khansa ya m'matumbo, kapena ngati muli ndi kukayikira kapena mafunso okhudza izi, musazengereze kulankhula ndi dokotala wanu.
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