Kodi nthawi zina mumamva kutopa, kupweteka kwa mafupa, kapena kupweteka thupi lonse? Mungaganize kuti ndi kutopa chabe. Koma chifukwa chake chingakhale kutupa kosamvetsetseka m'thupi lanu. Izi zikugwirizana kwambiri ndi zomwe timadya ndi kumwa. Kotero lero, tiyeni tikambirane za kutupa komwe kuli, zakudya zomwe zimakuwonjezera, komanso momwe tingakhalire athanzi ndikupewa.
Mwachidule, kodi 'kutupa' n'chiyani?
Tangoganizani kuti kachilombo kakang'ono, komwe ndi kachilombo kakang'ono, kamalowa m'thupi lanu. Kenako chitetezo cha mthupi lanu chimayamba kugwira ntchito ngati gulu lankhondo. Gulu lankhondoli limapita kukamenyana ndi kachilomboko. Chifukwa cha nkhondoyi, dera limenelo limakhala lofiira, lotupa, ndipo limakhala lotentha. Izi ndi zomwe timatcha ' kutupa '. Iyi ndi njira yabwino yochiritsira thupi.
Koma, nayi vuto. Nthawi zina, ngakhale popanda majeremusi akunja, chitetezo cha mthupi lathu chimayamba kumenyana popanda chifukwa. Ngati kuti chikumenyana ndi maselo akeake. Izi ndi zoopsa. Izi ndi zomwe zimachitika m'matenda ena monga Ankylosing Spondylitis . Mtundu uwu wa kutupa kosatha umawonjezera chiopsezo chotenga matenda ambiri monga kupweteka kwa mafupa, matenda a mtima, ndi matenda a shuga.
Nkhani yabwino ndi yakuti tili ndi mphamvu zambiri zoletsa kutupa kosafunikira kumeneku mwa kusintha zakudya zathu.
Kotero, tiyeni tiwone zakudya zazikulu zomwe zimawonjezera kutupa.
Zakudya zina zomwe timadya tsiku ndi tsiku zimakhala ngati tinthu tating'onoting'ono tomwe timawonjezera kutupa m'thupi lathu. Yang'anani mndandandawu ndikuwona ngati mukuzidziwa bwino.
| Gulu la chakudya | N’chifukwa chiyani izi zimavulaza thupi? (Kodi zimayambitsa bwanji kutupa?) | Zitsanzo zodziwika bwino |
|---|---|---|
| Zakudya Zokonzedwa | Mafuta a Trans mu chakudya ichiMafuta opangidwa ndi trans (mafuta opangidwa ndi zinthu zina) amayambitsa kutupa. Amawonjezera cholesterol yoyipa (LDL) ndi kuchepetsa cholesterol yabwino (HDL). Yang'anani "mafuta osapangidwa ndi hydrogen pang'ono" pa chizindikirocho. | Mabisiketi, makeke, zokhwasula-khwasula, mitundu ina ya margarine. |
| Shuga ndi zotsekemera zopangidwa | Shuga wochuluka amachititsa thupi kutulutsa mapuloteni otupa otchedwa ma cytokines . Samalani ndi zilembo zomwe zimanena zinthu monga chimanga, fructose, sucrose, ndi maltose. Zotsekemera zopangidwa monga aspartame zingayambitsenso kutupa mwa anthu ena. | Zakumwa zotsekemera, zakudya zotsekemera, tofe, chokoleti, ndi chimanga chotsekemera. |
| Nyama zokonzedwa ndi zofiira | Mitundu iyi ya nyama ili ndi mafuta ambiri okhuta, zomwe zimagwirizana mwachindunji ndi kutupa m'thupi. | Soseji, Bacon, Ham, Salami, Meatballs, Ng'ombe, Nkhumba. |
| Mafuta olemera mu Omega-6 | Ngakhale thupi limafunika Omega-6, liyenera kukhala lofanana ndi Omega-3 . Tikadya Omega-6 yochuluka kwambiri, zimayambitsa kutupa komwe kumawonjezera. | Mayonesi amapangidwa pogwiritsa ntchito mafuta a mpendadzuwa, mafuta a canola, mafuta a soya, ndi mafuta a mtedza. |
| Chakudya Choyengedwa | Izi zachotsedwa ulusi ndi michere yambiri. Izi zikutanthauza kuti zimagayidwa mwachangu, zomwe zimapangitsa kuti shuga m'magazi akwere mofulumira. Kukwera kwa shuga kumeneku kumayambitsanso kutupa m'thupi. | Mkate (mkate woyera), mpunga woyera, makeke, pasitala, Zakudya zophikidwa ndi ufa woyera), ma French fries. |
Tiyeni titenge chitsanzo kuchokera ku moyo watsiku ndi tsiku?
Taganizirani za Kamal. Kamal amadya chimanga chokhala ndi shuga m'mawa. Pa chakudya chamasana, amadya mpunga wokazinga ndi soseji curry kuchokera kusitolo. Madzulo, amadya mabisiketi a kirimu ndi tiyi woperekedwa ku ofesi. Pa chakudya chamadzulo, amadya buledi.
Tsopano taonani... chakudya ichi chili ndi pafupifupi zonse zomwe takambirana pamwambapa, eti?
- Shuga ndi chakudya chokonzedwa bwino: Chimanga, mpunga wokazinga (mpunga woyera), makeke, buledi.
- Nyama yokonzedwa: soseji.
- Mafuta olemera a Omega-6: Mafuta omwe amagwiritsidwa ntchito popanga mpunga wokazinga.
Sizachilendo kuti Kamal akumane ndi zizindikiro monga kupweteka kwa mafupa, kutopa, komanso kutupa thupi akamapitiriza kutsatira zakudya zamtunduwu.
Chabwino, ndichite chiyani?
Mukawerenga nkhaniyi, mungamve mantha. "O, chilichonse chomwe ndimadya ndi cholakwika." Koma musadandaule. Titha kupeza zotsatira zazikulu ndikusintha pang'ono.
1. Khalani ndi chizolowezi chowerenga zilembo: Mukagula chinthu kusitolo, werengani mndandanda wa zosakaniza. Ngati pali mawu monga "mafuta osaphika pang'ono", "madzi a chimanga okhala ndi fructose wambiri", "sucrose", chepetsani zinthuzo momwe mungathere.
2. Gwiritsani ntchito njira zosavuta zosinthira:
- M'malo mwa mkate woyera, sankhani mkate wa wholemeal, mkate wa ufa wa atta, kapena mkate wa tirigu wonse .
- Idyani mpunga wofiira (mpunga wofiirira) m'malo mwa mpunga woyera.
- M'malo mwa zakumwa zotsekemera, imwani zakumwa monga madzi, chivwende, lalanje, belimal, kapena ranawara .
- M'malo mwa nyama yokonzedwa, onjezerani nsomba zatsopano, nkhuku (yochotsedwa khungu), mazira, ndi nyemba monga mphodza, nsawawa, ndi nyemba zobiriwira muzakudya zanu.
- Gwiritsani ntchito mafuta abwino, monga mafuta a azitona kapena mafuta a kokonati, olemera mu omega-3s, pang'ono pophika.
3. Idyani zinthu zatsopano: Phatikizani ndiwo zamasamba zatsopano, zipatso, ndi zitsamba zambiri momwe mungathere muzakudya zanu. Ma antioxidants omwe ali mu izi amathandiza kuchepetsa kutupa m'thupi.
4. Funsani upangiri wa dokotala: Ngati muli ndi ululu wopitirira muyeso wa mafupa, kupweteka kwa thupi, kapena zizindikiro zina, onetsetsani kuti mwawonana ndi dokotala wa banja lanu kuti akupatseni upangiri. N'zotheka kuti kutupa kumeneku kumachitika chifukwa cha matenda ena. Chifukwa chake, ndikofunikira kwambiri kuti mupimidwe bwino ndi kulandira chithandizo.
Uthenga Wopita Nawo Kunyumba
- Ngakhale kutupa m'thupi nthawi zina ndi chinthu chabwino, kutupa kosalekeza kungakhale chiyambi cha matenda ambiri.
- Zakudya zokonzedwa zomwe timadya, shuga, nyama yofiira, mafuta ena, ndi chakudya choyengedwa bwino ndi adani akuluakulu omwe amawonjezera kutupa kumeneku.
- Mukamagula chinthu kusitolo, werengani chizindikirocho ndipo yesetsani kupewa zakudya zomwe zili ndi zosakaniza zosapatsa thanzi.
- Mukhoza kuchepetsa kutupa mwa kuwonjezera ndiwo zamasamba zatsopano, zipatso, tirigu wonse, ndi mapuloteni abwino muzakudya zanu.
- Ngati muli ndi zizindikiro zosatha, musaganize, koma onetsetsani kuti mwaonana ndi dokotala kuti akupatseni malangizo.
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