Kodi mumakhala ndi njala nthawi zonse? Kapena mukufuna njira yabwino yochepetsera thupi ? Mwina muli ndi mavuto ndi shuga m'magazi ndi cholesterol . Lero tikulankhula za chinthu chomwe chingathandize pamavuto ambiriwa ndipo chingawonjezedwe mosavuta muzakudya zathu. Umenewo ndi ulusi womwe uli muzakudya zomwe timadya, kapena "" monga momwe timanenera mu Chisinhala.
Mwachidule, kodi ulusi ndi chiyani?
Ulusi ndi mtundu wa chakudya chomwe timadya. Koma sichifanana ndi chakudya china chilichonse. Kawirikawiri, chakudya chokazinga ndi shuga chomwe timadya chimagayidwa m'thupi ndipo chimasanduka shuga wamba. Koma ulusiwo sugayidwa mwanjira imeneyo. Izi zikutanthauza kuti umadutsa m'matumbo mwathu osasinthika ndipo umatuluka m'chimbudzi chathu.
"Ndiye cholinga chake n'chiyani?" mwina mungadzifunse. Ndicho chifukwa chake. Ngakhale kuti ulusi sulowa m'thupi lathu, umagwira ntchito yabwino kwambiri yothandiza thanzi lathu. Ulusi umagwira ntchito ngati tsache lomwe limasesa ndi kuyeretsa matumbo athu.
Pali mitundu iwiri ikuluikulu ya ulusi:
1. Ulusi Wosungunuka: Mtundu uwu umasungunuka m'madzi ndikupanga chinthu chonga gel. Umachedwetsa kuyenda kwa chakudya m'matumbo mwathu, zomwe zimatipangitsa kumva kukhuta. Umathandizanso kuwongolera kuchuluka kwa cholesterol ndi shuga m'magazi.
2. Ulusi Wosasungunuka: Izi sizisungunuka m'madzi. Zimawonjezera kuchuluka kwa ndowe zathu, zomwe zimapangitsa kuti zikhale zosavuta kudutsa m'matumbo. Izi ndi zomwe zimathandiza kwambiri kupewa kudzimbidwa .
Mitundu yonseyi ndi yofunika kwambiri m'matupi athu, choncho tiyenera kudya zakudya zomwe zimatipatsa zonse ziwiri.
Nchifukwa chiyani ulusi ndi wofunikira kwambiri m'thupi lathu?
Ulusi ndi chakudya chapamwamba chomwe chimathandiza kuti thupi lathu likhale ndi thanzi labwino. Onani ubwino wake.
Kuti chakudya chikhale bwino m'thupi
Phindu lalikulu la ulusi ndilakuti umathandiza kuti kugaya chakudya kukhale bwino. Monga tanenera kale, ulusi umatsuka matumbo athu. Sikuti ndi zokhazo, komanso ulusi ndi chakudya chabwino kwambiri cha mabakiteriya abwino m'matumbo mwathu. Mabakiteriya abwinowa akakhala athanzi, chitetezo chathu cha mthupi chimawonjezeka, ndipo kunenepa kwambiri kumachepa.Ndipo chiopsezo cha matenda ena ambiri chimachepa. Komanso, popewa kudzimbidwa, zimachepetsa chiopsezo cha matenda monga khansa ya m'matumbo ndi diverticulitis.
Thanzi la mtima
Ulusi wosungunuka ungachepetse kuchuluka kwa cholesterol yoyipa, kapena LDL cholesterol, m'magazi mwathu. Pamene cholesterol yachepa, chiopsezo cha matenda a mtima chimachepanso.
Kuwongolera shuga m'magazi
Kaya muli ndi matenda a shuga kapena muli pachiopsezo chotenga matenda a shuga, ulusi ndi bwenzi lanu lapamtima. Ulusi, makamaka ulusi wosungunuka, umachepetsa kuyamwa kwa shuga kuchokera muzakudya zomwe timadya. Izi zimathandiza kuchepetsa kukwera kwadzidzidzi kwa shuga m'magazi mutadya. Izi zingachepetsenso chiopsezo chotenga matenda a shuga a Mtundu Wachiwiri.
Kuchepetsa thupi
Ulusi ndi wofunikira kwa iwo omwe akuyesera kuchepetsa thupi. Mukadya zakudya zokhala ndi ulusi wambiri, mumamva kukhuta kwa nthawi yayitali. Izi zimachepetsa kufunikira kodya pafupipafupi komanso kudya ma calories osafunikira. Izi ndi zothandiza kwambiri pakuchepetsa thupi.
Kodi ana anu amafunikiranso ulusi?
Inde ndithu! Ulusi ndi wofunika kwambiri kwa akuluakulu ndi ana omwe. Ulusi umasunga matumbo awo ang'onoang'ono oyera ndipo umathandiza kupewa kudzimbidwa. Ulusi umathandizanso kuyamwa michere kuchokera muzakudya zina zomwe amadya.
Koma kuchuluka kwa ulusi womwe ana amafunikira kumasiyana malinga ndi zaka zawo.
- Mwana wazaka zapakati pa 1-3 amafunikira pafupifupi magalamu 19 a ulusi patsiku.
- Mwana wazaka zapakati pa 4-8 amafunikira pafupifupi magalamu 25 patsiku.
Chofunika kwambiri ndi kuwonjezera ulusi muzakudya za mwana wanu ndikumupatsa madzi ambiri kuti amwe , apo ayi kudzimbidwa kungachuluke.
Ndi zakudya ziti zomwe zili ndi ulusi wambiri?
Nkhani yabwino ndi yakuti tingapeze mosavuta zakudya zokhala ndi ulusi wambiri. Nazi zitsanzo zina.
| Mtundu wa chakudya | Kufotokozera ndi kukula kwa ulusi |
|---|---|
| Oats | Beta- glucan mu oatsMa oat ali ndi mtundu wapadera wa ulusi wosungunuka wotchedwa . Izi ndi zabwino kwambiri poletsa cholesterol ndi shuga. Chikho chimodzi cha oat chosaphika chili ndi ulusi wokwana magalamu 8. |
| Nyemba/Nyemba | Nyemba monga nsawawa, nandolo, nyemba zobiriwira, ndi mphodza zili ndi ulusi wambiri. Gawo limodzi la theka la chikho cha nsawawa zophikidwa likhoza kukhala ndi ulusi wokwana magalamu 4-10. |
| Peyala | Chipatso cholemera mafuta abwino a mtima ndi ulusi. Kapu imodzi ya avocado ili ndi pafupifupi magalamu 5 a ulusi. |
| Mapeyala | Chipatso chokoma chomwe chili ndi mavitamini C ndi K ambiri, komanso ulusi. Guava wapakatikati uli ndi ulusi wokwana magalamu 5.5. |
| Mbewu za Chia | Chimodzi mwa zakudya zokhala ndi ulusi wambiri. Nusu imodzi (pafupifupi supuni ziwiri) ya mbewu za chia ili ndi ulusi wokwana magalamu 9.75. Zimapanga gel ikasakanizidwa ndi madzi, zomwe zimathandiza kuwonjezera kukhuta. |
| Ndiwo zamasamba ndi zipatso | Ndiwo zamasamba ndi zipatso zambiri zili ndi ulusi wambiri, monga broccoli, kaloti, beetroot, sipinachi, nthochi, maapulo, mabuluberi, rasiberi. Ndiwo zamasamba zakomweko monga kohlrabi, dambala, ndi okra nazonso ndi magwero abwino kwambiri a ulusi. |
Kodi chimachitika ndi chiyani ngati mutenga ulusi wambiri?
Ngakhale kuti ulusi ndi wabwino, chinthu chilichonse chochuluka si chabwino. Kudya ulusi woposa magalamu 50-70 patsiku kungayambitse mavuto ena. Izi zili choncho chifukwa kudya ulusi wambiri kungapangitse kuti thupi lisamayamwe michere yofunika monga zinc, iron, magnesium, ndi calcium.
Zinthu zomwe zingachitike mukadya ulusi wambiri ndi izi:
- Mpweya/Kutupa
- Kupweteka m'mimba
- Kutsegula m'mimba kapena chopondapo chotayirira
- Kutsekeka kwa matumbo - izi ndizosowa kwambiri
- Shuga wochepa m'magazi
Kotero, mukawonjezera ulusi muzakudya zanu,Yambani pang'onopang'ono, musawonjezere zambiri nthawi imodzi. Komanso, mukawonjezera kuchuluka kwa ulusi womwe mumadya, musaiwale kumwa magalasi osachepera 8-10 a madzi patsiku .
Onetsetsani kuti mwalankhula ndi dokotala wanu za kuchuluka kwa ulusi woyenera kwa inu, makamaka ngati muli ndi vuto ngati matenda a kutupa m'matumbo (IBD).
Uthenga Wopita Nawo Kunyumba
- Ulusi ndi wofunikira kwambiri pakugaya chakudya, thanzi la mtima, kuchepetsa kulemera, komanso kuwongolera shuga m'magazi.
- Pali mitundu iwiri ya ulusi, wosungunuka ndi wosasungunuka, ndipo zonse ziwiri ndi zofunika kwa ife.
- Onjezani zakudya monga oats, mtedza, ndiwo zamasamba, zipatso (makamaka ma avocado, ma guava), ndi mbewu za chia muzakudya zanu za tsiku ndi tsiku.
- Mukayamba kudya zakudya zokhala ndi ulusi wambiri, yambani pang'onopang'ono ndipo musaiwale kumwa madzi ambiri.
- Ngati muli ndi vuto la matenda, makamaka vuto la kugaya chakudya, funsani dokotala wanu musanasinthe kwambiri zakudya zanu.
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