Pamene munkafuna njira yochepetsera thupi, winawake ayenera kuti anakuuzani kuti 'mudye mapuloteni ambiri komanso zakudya zochepa zokhala ndi sitachi monga mpunga', sichoncho? Lero tikambirana za zakudya zodziwika bwino izi. Kodi kwenikweni ndi chiyani, kodi ndi zabwino kwa thupi, ndipo ndani akuyenera, tiyeni tikambirane zonsezi momveka bwino.
Kodi chakudya ichi chokhala ndi mapuloteni ambiri komanso chakudya chochepa cha ma carbohydrate ndi chiyani?
Mwachidule, izi zikutanthauza kuwonjezera zakudya zambiri zokhala ndi mapuloteni (monga nsomba, nyama, ndi mazira ) pa chakudya chathu cha tsiku ndi tsiku, komanso kuchepetsa zakudya zokhala ndi chakudya chambiri, monga mpunga, buledi, tirigu , ndi mbatata.
Anthu ambiri amagwiritsa ntchito mtundu uwu wa zakudya kuti achepetse thupi. Komabe, ena amatsatiranso njira iyi kuti achepetse kuchuluka kwa shuga m'magazi ndi matenda monga matenda a shuga ndi matenda a shuga omwe asanafike nthawi yobereka.
Njira imeneyi inayamba kutchuka padziko lonse lapansi cha m'ma 1970, makamaka ndi `(Atkins Diet )`. Kenako panabwera njira zosiyanasiyana monga `(Paleo Diet)`, `(South Beach Diet)` ndi `( Keto Diet )` yodziwika bwino. Mu zonsezi, nthawi zambiri amati pakati pa 30% ndi 50% ya ma calories onse omwe amadyedwa patsiku ayenera kupezeka kuchokera ku mapuloteni.
Koma kumbukirani, musanayambe kudya zakudya zina, makamaka ngati muli ndi matenda ena, ndikofunikira kwambiri kulankhula ndi dokotala wanu ndikupempha upangiri.
Kodi njira yodyera imeneyi imagwira ntchito bwanji m'thupi?
Gwero lalikulu la mphamvu m'thupi lathu ndi chakudya cham'mawa, chomwe ndi sitachi. Tikamachepetsa zinthu monga mpunga ndi buledi, matupi athu samakhala ndi chakudya cham'mawa chokwanira kuti apereke mphamvu.
Kodi chimachitika ndi chiyani? Matupi athu ndi anzeru kwambiri. Amafunafuna njira ina yopezera mphamvu. Ndiko kuyamba kuyatsa mafuta omwe amasungidwa m'thupi ndikupanga mphamvu. Mafuta akayatsidwa motere, chinthu chotchedwa ma ketone chimapangidwa. Pambuyo pake, ma ketone awa amakhala gwero lalikulu la mphamvu m'thupi. Mkhalidwe uwu umatchedwa ketosis mu mankhwala.
Njira iyi imagwira ntchito motere:
- Kulemera kumayamba kuchepa thupi likamawotcha mafuta.
- Kudya mapuloteni ambiri kumachepetsa njala ndipo kumakupangitsani kumva kukhuta . Izi zimawongoleranso kudya pafupipafupi.
- Kupeza mapuloteni okwanira kumathandizanso kuti minofu ikule bwino .
Kodi muyenera kuchita chiyani ngati mukuyamba mtundu uwu wa zakudya?
Choyamba ndichakuti, musanayambe izi , kambiranani ndi dokotala wanu za thanzi lanu. Ndikofunikira kudziwa ngati izi zikugwirizana ndi matenda ena aliwonse omwe mungakhale nawo.
Kenako ganizirani zinthu izi:
- Konzani zinthu zofunika kunyumba: Bweretsani ndi kusunga ndiwo zamasamba zokhala ndi mapuloteni ambiri komanso zakudya zochepa monga nsomba, nkhuku, mazira, tchizi, broccoli, sipinachi, ndi kolifulawa.
- Ganizirani za zokhwasula-khwasula: Zokhwasula-khwasula zambiri zomwe timadya nthawi zonse zimakhala ndi chakudya chambiri. Choncho, pangani zokhwasula-khwasula zokhala ndi mapuloteni ambiri monga chidutswa cha tchizi, dzira lophika, kapena yogati yachi Greek.
- Imwani madzi ambiri: Tikachepetsa kudya zipatso, kuchuluka kwa madzi omwe thupi lathu limalandira kungachepenso. Choncho kumbukirani kumwa madzi ambiri tsiku lonse.
- Khalani ndi zolinga: Musayese kusintha chilichonse nthawi imodzi. Sinthani pang'ono ndipo khalani ndi zolinga zenizeni zomwe mungathe kupitiriza kuzikwaniritsa.
Kodi mungadye chiyani ndipo muyenera kuchepetsa chiyani?
Kuti mudziwe bwino nkhaniyi, onani tebulo ili m'munsimu.
| Mtundu wa chakudya | Zitsanzo (zabwino kudya kwambiri) |
|---|---|
| Nyama ndi nsomba | Nkhuku, ng'ombe, nsomba (makamaka nsomba zopatsa thanzi monga salimoni, mackerel, hering'i, ndi sardine), mazira. |
| Ndiwo zamasamba (zopatsa mphamvu zochepa) | Brokoli, sipinachi, kale, kabichi, nkhaka, kolifulawa. |
| Zakudya za mkaka ndi zina | Tchizi, yogati yachi Greek, tofu. |
| Mtedza ndi mafuta | Avocado, mafuta a azitona, mtedza monga cashews, amondi (mochepa). |
| Chipatso (chochepa chakudya cham'mawa) | Zipatso monga rasiberi ndi mabulosi akuda pang'ono kwambiri. |
| Zinthu zochepetsera kapena zoletsa | Mpunga, buledi, Zakudya zophikidwa, mbatata, mbatata zotsekemera, tirigu, shuga ndi zakumwa zotsekemera, zipatso zokhala ndi shuga wambiri (monga mango, nthochi). |
Kodi ubwino ndi zoopsa za zakudya zimenezi ndi ziti?
Monga china chilichonse, njira iyi ili ndi zabwino ndi zoyipa zake. Ndikofunikira kudziwa zonse ziwiri.
| Zabwino | Zoopsa ndi Zoyipa |
|---|---|
| Kuchepetsa thupi: Mapuloteni amakuthandizani kumva kukhuta kwa nthawi yayitali, zomwe zimachepetsa chilakolako chanu chofuna kudya mosayenera. Poyamba, kuchepetsa chakudya cham'thupi kungakuthandizeninso kuchepetsa thupi mwa kuchotsa madzi m'thupi lanu. | Cholesterol yambiri: Kudya nyama yochuluka yokhala ndi mafuta ambiri komanso mkaka wodzaza ndi mafuta ambiri kungapangitse kuti cholesterol yoipa ichuluke komanso kungayambitse matenda a mtima. |
| Kuwongolera Shuga M'magazi: Popeza chakudya chake chili ndi chakudya chochepa, zimathandiza kuchepetsa kuchuluka kwa shuga m'magazi mwa anthu omwe ali ndi matenda a shuga komanso omwe ali ndi matenda a shuga. | Zotsatira pa impso: Ngati munthu amene ali kale ndi matenda a impso adya mapuloteni ambiri, zimatha kubweretsa mavuto ena pa impso ndikupangitsa kuti ntchito yawo isamayende bwino. |
| Kulimbitsa minofu: Zakudya zina zimapangitsa kuti minofu ichepe komanso kuchepetsa thupi. Komabe, njira imeneyi imathandiza kuti minofu ikhale yolimba chifukwa imapereka mapuloteni okwanira. | Kusowa zakudya: Mukachepetsa zipatso, ndiwo zamasamba, ndi tirigu zomwe zili ndi chakudya cham'mawa, simungalandire mavitamini, mchere, ndi ulusi womwe thupi lanu limafunikira. |
| Miyala ya impso ndi kufooka kwa mafupa: Mapuloteni ambiri angayambitse kutuluka kwa calcium mu mkodzo. Malinga ndi kafukufuku wina, izi zitha kuwonjezera chiopsezo cha miyala ya impso ndi kufooka kwa mafupa (osteoporosis). |
Ndani sayenera kutsatira zakudya izi?
Zakudya izi sizoyenera anthu omwe ali ndi matenda enaake. Ngati muli ndi vuto lililonse mwa izi, musaganizepo kalikonse.
- Anthu omwe ali ndi matenda a impso kapena mavuto okhudzana ndi impso .
- Amayi oyembekezera kapena oyamwitsa. Zakudya zoyenera ndizofunikira kwa amayi ndi ana panthawiyi.
- Anthu omwe ali ndi vuto la kudzimbidwa . Matendawa amatha kuipiraipira chifukwa chosowa zakudya zokhala ndi ulusi wambiri.
- Anthu omwe ali ndi vuto la kudya kapena omwe adakumanapo ndi vuto la kudya , amaganiza molakwika za chakudya.
Pomaliza, munthu wabwino kwambiri wosankha ngati izi zili zoyenera kwa inu ndi dokotala wanu. Lankhulani naye kapena katswiri wa zakudya ndipo pangani dongosolo lomwe lidzatsimikizire kuti thupi lanu likupeza michere yonse yomwe likufunikira.
Kumbukirani, kuchepetsa thupi bwino sikutanthauza kudya zakudya zakanthawi, koma kukhala ndi moyo wathanzi womwe mungathe kuusunga moyo wanu wonse.
Uthenga Wopita Nawo Kunyumba
- Zakudya zokhala ndi mapuloteni ambiri komanso chakudya chochepa cha carb zingathandize anthu ena kuchepetsa thupi, koma si aliyense amene angadye.
- Onetsetsani kuti mwafunsa dokotala wanu musanayambe kudya zakudya zamtunduwu.
- Zakudya zimenezi sizoyenera anthu omwe ali ndi matenda enaake monga matenda a impso kapena mimba.
- Njira iyi ingakhale yovuta kuisunga kwa nthawi yayitali, ndipo pali chiopsezo cha kusowa zakudya m'thupi.
- Kuti munthu azitha kuchepetsa thupi lake nthawi zonse, osati kudya zakudya za kanthawi kochepa,Zakudya zabwino komanso zopatsa thanzi komanso moyo wochita masewera olimbitsa thupi ndizofunikira.
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