Kodi nthawi zina simumakhumudwa? Kodi mumakwiya ndi zinthu zazing'ono? Kodi mumangokwiya komanso kuda nkhawa? Nthawi zina sitimaganizira n'komwe za izi, koma chakudya chomwe timadya tsiku lililonse chingakhudze zinthuzi. Akatswiri azakudya amati chakudya chomwe timadya chingatipangitse kukhala osangalala komanso mtendere wamumtima m'nthawi yochepa komanso yayitali.
Mwachidule, kusunga shuga m'magazi mwathu kukhalabe olimba kudzera muzakudya zomwe timadya tsiku lililonse, ndipo kusunga dongosolo lathu logaya chakudya, kutanthauza kuti, dongosolo lathu la m'mimba (GI), labwino, ndikofunikira kwambiri kuti tikhale osangalala m'maganizo ndi mphamvu zathu zakuthupi. Tangoganizirani, mukadya shuga wambiri, ufa woyengedwa, ndi zina zotero, shuga m'magazi mwanu umakwera mwadzidzidzi kenako n’kutsikanso. Zili ngati kukwera roller-coaster. Izi zikachitika, n'zachibadwa kumva kusasangalala, kukwiya, komanso kutopa. Mofananamo, mukapanda kudya bwino chifukwa cha 'zakudya zamakono' zomwe anthu ena amachita, mukumva njala, kapena mukapanda kumwa ulusi ndi madzi okwanira ndikumadzimbidwa, dongosolo lanu la m'mimba limasokonezeka. Izi zimakhudzanso mwachindunji malingaliro athu.
Ngati titsatira njira yodyera bwino sabata ndi sabata, mwezi ndi mwezi, sitidzangokhala opanda matenda okha, komanso tidzakhala osangalala kwambiri. Mwachitsanzo, zakudya zina zimathandiza kuchepetsa kuchuluka kwa mahomoni monga serotonin, zomwe zimatipangitsa kukhala osangalala. Zakudya zina zimathandiza kupewa kutupa m'thupi ndikuthandizira kuyenda kwa magazi kupita ku ziwalo zonse.
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Zakudya ndi zakumwa 6 zomwe zimawonjezera chimwemwe
Chabwino, tiyeni tiwone zakudya ndi zakumwa zomwe zimadzetsa chisangalalo mumtima ndikusintha momwe timamvera.
1. Idyani zakudya zokhala ndi vitamini B12 ndi folic acid (folate)
Vitamini B12 ndi folic acid ndi mavitamini awiri omwe amathandiza kupewa matenda a mitsempha yathu, matenda a maganizo, ndi matenda a maganizo omwe amadza chifukwa cha ukalamba. Pali zakudya zambiri ku Sri Lanka zomwe zingaphatikizidwe ndi izi.
- Folic acid imapezeka kwambiri mu ndiwo zamasamba zobiriwira ndi zitsamba (sipinachi, kale, sipinachi) ndi nyemba (nandolo, nsawawa, nyemba zobiriwira, mphodza).
- Vitamini B12 imapezeka kwambiri mu nyama, nsomba, nkhuku, ndi zakudya zamkaka.
Tangoganizirani momwe zingakhalire zabwino kuwonjezera sipinachi ku supu ya lentil ndikuidya ndi nsomba ndi mpunga. Kapena, curry ya nkhuku yokhala ndi nandolo. Ndi zinthu zosavuta ngati izi, titha kupeza michere yonse yamtengo wapatali.
2. Onetsetsani kuti mwaphatikiza zipatso ndi ndiwo zamasamba muzakudya zanu.
Zipatso ndi ndiwo zamasamba ndi zakudya zapamwamba zodzaza ndi mavitamini ofunikira, mchere, ndi ma antioxidants. Kafukufuku wina adapeza kuti anthu omwe amadya zipatso ndi ndiwo zamasamba zosachepera kawiri patsiku ali ndi mwayi wochuluka wa 11% wokhala ndi matenda a mtima kuposa omwe sadya. Chifukwa chake, musaiwale kuphatikiza mitundu yosiyanasiyana ya zipatso ndi ndiwo zamasamba muzakudya zanu tsiku lililonse.
3. Idyani zakudya zokhala ndi selenium tsiku lililonse
Selenium ndi mchere wofunikira womwe umagwira ntchito ngati antioxidant m'thupi lathu. Kafukufuku wapeza kuti kupsinjika kwa okosijeni muubongo kumatha kulumikizidwa ndi kupsinjika pang'ono mpaka pang'ono mwa okalamba. Selenium ingathandize kuchepetsa vutoli.
Munthu wamkulu amafunika pafupifupi ma microgram 55 a selenium patsiku. Tiyeni tiwone zakudya zomwe tingapeze izi.
| Mtundu wa chakudya | Zitsanzo |
|---|---|
| Mbewu Zonse | Oats, mpunga wofiirira (mpunga wofiirira wokhala ndi chimanga), buckwheat, buledi wa tirigu wonse |
| Zakudya Zam'madzi | Oyster, nkhanu, nkhanu, nsomba za tuna (kelavallo) |
| Mtedza ndi nyemba | Mtedza wa ku Brazil, ma cashews, lentils, ndi nandolo |
| Nyama Yopanda Mafuta | Nkhuku yopanda khungu, ng'ombe |
4. Idyani nsomba masiku angapo pa sabata.
Kafukufuku waposachedwapa wasonyeza kuti anthu omwe amadya nsomba zonenepa zokhala ndi omega-3 fatty acids nthawi zonse amakhala ndi chiopsezo chochepa chodwala matenda a maganizo. Ma omega-3 ndi othandiza kwambiri pochiza matenda monga matenda a maganizo pambuyo pobereka.
Nsomba zokhala ndi omega-3 zambiri ndi sardine, herring, mackerel, tuna, ndi salimoni.
5. Pezani vitamini D tsiku lililonse
Kumwa pang'ono padzuwa kumakupangitsani kukhala osangalala komanso otsitsimula, eti? Pali chifukwa chake. Kuwala kwa dzuwa kumathandiza khungu lathu kupanga vitamini D. Kafukufuku wasonyeza kuti pali mgwirizano pakati pa kuchepa kwa vitamini D ndi matenda a maganizo monga Seasonal Affective Disorder ndi Major Depression Disorder .
Pali zakudya zochepa kwambiri zomwe zili ndi vitamini D mwachibadwa. Chifukwa chake, njira yabwino kwambiri ndikukhala ndi mphindi 15-20 padzuwa m'mawa , kudya zakudya zomwe zili ndi vitamini D, ndipo ngati pakufunika, kumwa vitamini D yowonjezera monga momwe dokotala wanu wanenera. Titha kupeza vitamini D kuchokera ku nsomba zamafuta monga nsomba ya salimoni ndi tuna, mazira a yolk, ndi mkaka wowonjezera vitamini D, yogurt, ndi chimanga.
6. Lawani chidutswa cha chokoleti chakuda.
Inde, mwamva bwino. Kudya chokoleti chakuda pang'ono kumalimbikitsa kupanga mankhwala 'osangalatsa' otchedwa endorphins muubongo mwathu. Sikuti kokha, chokoleti chakuda ndi chabwino kwa mtima. Zimathandizanso kupewa mafuta kuti asasonkhanitse m'mitsempha yamagazi. Koma kumbukirani, si chokoleti cha mkaka chomwe chili ndi shuga wambiri, koma chokoleti chakuda chokhala ndi koko wambiri chomwe chili choyenera izi.
Zakudya ndi zakumwa zomwe zimakupangitsani kukhala osangalala
Monga momwe zilili ndi zakudya zomwe zimatisangalatsa, palinso zakudya zomwe zimatipangitsa kukhala osasangalala komanso kusokoneza maganizo athu. Tiyeni tiwone zomwe zili ndi momwe tingazisamalire nazo.
| Chizolowezi choipa | Zotsatira ndi yankho |
|---|---|
| Zakudya zokhala ndi mafuta ambiri okhuta | Kuwonjezera pa matenda a mtima, zakudya zokhala ndi mafuta ambiri okhuta, monga zakudya zokazinga, zakudya zofulumira, ndi nyama zokonzedwa, zitha kugwirizanitsidwa ndi kuvutika maganizo. Kuchepetsa izi kungathandize kusintha maganizo. |
| Mowa | Mowa ndi wofooketsa. Ngakhale kuti ungapereke chisangalalo cha kanthawi kochepa, umakhudza maselo amitsempha, umasintha maganizo mwachangu, ndipo pamapeto pake umabweretsa kuvutika maganizo. Ndikofunikira kuchepetsa kapena kusiya kumwa mowa kwathunthu. |
| Kumwa mowa mopitirira muyeso wa caffeine | Kafeini ndi chinthu cholimbikitsa. Ngakhale kuti tiyi ndi khofi zingatipatse mphamvu, kumwa kwambiri kungatipangitse kuti timve mantha komanso kukwiya msanga. Kafeini, makamaka madzulo, ingasokoneze tulo tanu. Kusagona mokwanira ndi chifukwa chachikulu chokwiyitsa komanso kutopa tsiku lotsatira. Ngati muli ndi vuto la caffeine, yesani kuchepetsa makapu a tiyi/khofi omwe mumamwa patsiku. |
Pomaliza, kumbukirani kuti zomwe timadya zimakhudza mwachindunji matupi ndi malingaliro athu. Zakudya zoyenera komanso zopatsa thanzi ndiye chinsinsi chabwino kwambiri cha thupi labwino komanso malingaliro osangalala. Ngati mukusintha kwa nthawi yayitali mumtima mwanu, kapena ngati muli ndi zizindikiro za kuvutika maganizo, onetsetsani kuti mwawonana ndi dokotala wanu kuti akupatseni upangiri .
Uthenga Wopita Nawo Kunyumba
- Pali kugwirizana kwachindunji pakati pa momwe mukumvera ndi chakudya chomwe mumadya.
- Kusunga shuga m'magazi mwanu kukhala wokhazikika n'kofunika kwambiri kuti mukhale osangalala. Chepetsani zakudya zokhala ndi shuga wambiri ndi ufa woyengedwa bwino.
- Phatikizani zakudya zokhala ndi vitamini B12, folic acid, selenium, ndi omega-3 fatty acids (masamba obiriwira, mtedza, nsomba, nyama) muzakudya zanu nthawi zonse.
- Pezani vitamini D kuchokera pa dzuwa la m'mawa tsiku lililonse.
- Zakudya zokazinga, zamafuta, mowa, ndi kumwa kwambiri caffeine kungakhudze kwambiri momwe mukumvera.
- Ngati muli ndi nkhawa iliyonse yokhudza thanzi lanu la maganizo, musanyalanyaze. Funsani upangiri kwa dokotala wodziwa bwino ntchito yake .
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