Kodi thupi lanu likupeza zakudya zoyenera? Tiyeni tikambirane izi mwachidule!

Tonsefe timafuna kukhala ndi thanzi labwino komanso osangalala. Choncho zakudya ndi gawo lofunika kwambiri pa thanzi lathu. Mwina munamvapo mawu awa, koma lero tikambirana mwachidule komanso mwaulemu za tanthauzo lenileni la zakudya komanso zomwe zimachita m'thupi lathu. Monga momwe timalankhulira ndi mnzanu.

Kodi Zakudya Zopatsa Thanzi N'chiyani? Mwachidule...

Mwachidule, zakudya ndi njira yopezera zakudya zomwe thupi lathu limafunikira ndikuzipangitsa kuti zizitha kuyamwa. Zakudya zimenezi zimachokera ku chakudya chomwe timadya. Izi ndi mankhwala ofunikira kuti thupi lathu ligwire ntchito. Koma sizophweka. Tangoganizani, zakudya zimachita zambiri kuposa zimenezo.

Mwachitsanzo:

• Kafukufuku wapeza kuti kudya zakudya zoyenera kungachepetse chiopsezo chotenga matenda monga matenda a shuga, matenda a mtima, ndi sitiroko .
• Tangoganizirani ngati zakudya izi zakuthandizani kuchira msanga mutachitidwa opaleshoni, kapena mutadwala chimfine kapena chimfine cha m'mimba.
• Akatswiri akufufuzanso ngati zakudya zili ndi mphamvu pa thanzi lathu la maganizo.

Izi zikutanthauza kuti zakudya ndi zakuya kwambiri kuposa momwe timaganizira. Mukaphunzira zambiri za izi, mudzamvetsa momwe mungapindulire kwambiri ndi zomwe mumadya ndi kumwa.

Kodi zakudya zimenezi ndi ziti?

Pali mitundu ikuluikulu isanu ndi umodzi ya michere m'zakudya zomwe timadya. Zakudya zabwino zimatanthauza kukhala ndi zonse zisanu ndi chimodzi zokwanira. Chilichonse mwa zakudyazi chili ndi ubwino wosiyana pa matupi athu.

• Ma Macronutrients: Izi ndi zakudya zomwe zimapatsa thupi lathu mphamvu zomwe limapereka komanso zimathandiza kuti lizigwira ntchito bwino.
• Zakudya zazing'ono: Izi ndi mavitamini ndi michere. Zimathandiza pazinthu zambiri, monga kagayidwe kachakudya m'thupi.
• Madzi: Ichi ndi chakudya chofunikira kwambiri. Madzi amathandiza pa zinthu zambiri, monga kunyamula zakudya ndi mpweya kupita ku maselo.

Ma Macronutrients - monga maziko a thupi lathu!

Ngati thupi lanu ndi nyumba, ma macronutrients ndiye maziko ake. Awa ndiye gwero lalikulu la mphamvu zathu. Mitundu ya ma macronutrients ndi:

• Chakudya: Izi zikuphatikizapo shuga, sitachi, ndi ulusi. Izi ndi zomwe zimapangitsa kuti thupi lathu likhale ndi mphamvu.
• Mafuta: Izi zimapezeka mu zinthu monga mafuta, mafuta, nyama, ndi mkaka. Mafuta amenewa amagwira ntchito zambiri, monga kusunga mphamvu ndi kugaya mafuta.
• Mapuloteni: Mapuloteni amathandiza kumanga ndi kukonza minofu, komanso kuwongolera mahomoni.

Zakudya Zam'thupi - Zochepa koma zamtengo wapatali!

Zakudya zopatsa thanzi ndi mavitamini ndi michere yofunika kwambiri. Ngakhale sizikufunika kwambiri ngati zakudya zopatsa thanzi, ndizofunikira kwambiri m'thupi lathu.

Mavitamini

Mavitamini ndi zinthu zopangidwa kuchokera ku nyama ndi zomera. Timapeza mavitamini ambiri kuchokera muzakudya zomwe timadya. Anthu ena amamwa "multivitamin" kuti atsimikizire kuti akupeza mavitamini onse omwe amafunikira. Mwina munamvapo za vitamini A, vitamini C, ndi vitamini D. Koma mavitamini ena sangakhale odziwika bwino. Komabe, zonsezi zimathandiza thanzi lathu.

Nazi mavitamini ofunikira:

• Vitamini A: Imathandiza chitetezo chamthupi, kagayidwe kachakudya, komanso masomphenya.
• Mavitamini B1 – B12: Mavitamini onsewa a B amathandiza kusintha chakudya chomwe timadya kukhala mphamvu. Ndi ofunikiranso pa mitsempha yamagazi, ubongo, chitetezo chamthupi, ndi dongosolo lamanjenje.
• Vitamini C: Izi zimathandiza kwambiri thupi. Zimathandiza kukula kwa minofu, kuchiritsa mabala, komanso kulimbitsa chitetezo cha mthupi.
• Vitamini D: Imagwira ntchito ndi calcium kuti ithandize kumanga ndi kusunga mafupa athanzi. Vitamini D ndi yofunikanso pa thanzi la ubongo ndi chitetezo chamthupi.
• Vitamini E: Imathandiza kuteteza maselo athu. Imathandizanso kusunga thanzi la maselo ofiira a magazi, maselo oyera a magazi, ndi ma platelet. Vitamini iyi ndi yabwinonso ku ubongo, maso, ndi khungu.
• Vitamini K: Imathandiza kuti magazi aziundana komanso kuti magazi azituluka kwambiri.

Mchere

Michere imawonjezedwa ku chakudya ndi nyama zomwe zimadya mcherewo, komanso ndi zomera zomwe zimayamwa mcherewo. Timapeza mchere kuchokera ku nyama ndi zomera. Izi zimathandiza thanzi lathu m'njira zosiyanasiyana.

Nazi zina mwa mchere zomwe zili m'gulu la michere ya micronutrients:

• Calcium: Imalimbitsa mafupa. Imathandizanso mtima, minofu, ndi dongosolo lamanjenje.
• Chromium: Imathandiza kugaya chakudya ndi mafuta.
• Mkuwa: Umathandiza pakukula kwa ubongo, chitetezo chamthupi, komanso dongosolo lamanjenje.
• Fluoride: Imathandiza kuti mafupa akhale olimba komanso kupewa kuwola kwa mano.
• Iodine: Imathandiza pakukula kwa ubongo, thanzi la chithokomiro, ndi zina zambiri.
• Iron: Imathandiza thupi kupanga hemoglobin, puloteni yomwe imapezeka m'maselo ofiira a magazi.
• Magnesium: Amapanga mapuloteni atsopano ndipo amathandiza kusintha chakudya kukhala mphamvu.
• Manganese: Amateteza maselo ku kuwonongeka ndipo amathandiza thupi kupanga mphamvu.
• Phosphorus: Imamanga ndi kusunga mafupa ndi mano olimba, imapanga mphamvu, komanso imakonza maselo.
• Potaziyamu:Zimathandiza kupewa kuthamanga kwa magazi. Zimathandizanso kuti minofu ikhale ndi thanzi labwino.
• Selenium: Imathandiza pa thanzi la chithokomiro komanso thanzi la kubereka.
• Sodium: Imathandiza maselo kuyamwa zakudya. Imathandiza minofu ndi mitsempha kugwira ntchito bwino.
• Zinc: Imalimbitsa chitetezo cha mthupi ndipo imateteza maso.

Magulu akuluakulu a zakudya

Zakudya zazikulu ndi zazing'ono zomwe takambiranazi zimagwirizanitsidwa kuti zipange zakudya zopatsa thanzi. Magulu asanu akuluakulu azakudya amatithandiza kupanga zakudya zopatsa thanzi izi:

• Mkaka
• Zipatso
• Mbewu
• Zakudya zokhala ndi mapuloteni ambiri
• Ndiwo zamasamba

Mukakonza chakudya mwa kuphatikiza pang'ono magulu asanu awa, mudzapeza zakudya zomwe thupi lanu limafunikira.

Momwe zosowa za zakudya zimasinthira

Kupeza zakudya zoyenera kuli ngati kusunga bwino. Izi zimasintha m'miyoyo yathu yonse. Taganizirani izi, makanda, ana aang'ono, akuluakulu, ndi okalamba - si aliyense amene ali ndi zosowa zofanana za zakudya.

Mwachitsanzo, makanda nthawi zambiri amapatsidwa mkaka wa m'mawere kapena mkaka wa m'mawere mpaka atakwanitsa miyezi isanu ndi umodzi. Komabe, akuluakulu ndi okalamba amafunika zakudya zosiyanasiyana.

Zakudya za ana a misinkhu yonse

Ana ambiri amapeza zakudya zawo kuchokera ku mkaka wa m'mawere kapena mkaka wa m'mawere kwa miyezi isanu ndi umodzi yoyambirira. Pambuyo pa miyezi isanu ndi umodzi, mutha kuwonjezera pang'onopang'ono zakudya zolimba. Komabe, kupeza chakudya cholimba chomwe chimapereka zakudya zabwino kwambiri kwa mwana wanu kungakhale kovuta pang'ono. Chifukwa chake, onetsetsani kuti mwafunsa dokotala wa ana a mwana wanu mukamapereka zakudya zolimba kwa mwana wanu.

Kudya bwino kumeneku kuyenera kupitirira pamene mwana akukula. Kawirikawiri, chakudya chomwe chimaphatikizapo magulu onse asanu a zakudya omwe atchulidwa pamwambapa chimapereka michere yambiri komanso michere yambiri yomwe ana aang'ono ndi ana amafunikira.

Zakudya za akuluakulu

Ndibwino kuti akuluakulu azidyanso chakudya kuchokera m'magulu asanu a zakudya. Komabe, pali kusiyana pang'ono pa kuchuluka kwa michere ndi michere yomwe akazi ndi amuna amafunikira. Nazi zitsanzo ziwiri:

• Azimayi nthawi zambiri amafunikira iron yambiri kuposa amuna. Izi zili choncho chifukwa akazi amataya iron chifukwa cha kusamba. Kuchepa kwa magazi m'thupi chifukwa cha kusowa kwa iron kumathanso kuchitika panthawi ya mimba ndi kubereka.
• Amuna amafunikira vitamini B5 yochulukirapo pang'ono kuposa akazi. Vitamini B5 imathandiza kusunga minofu yolimba. Amuna nthawi zambiri amakhala ndi minofu yolimba kuposa akazi.

Pamene tikukalamba, zosowa zathu za zakudya zimasintha kwambiri. Mankhwala ena kapena matenda ena angayambitse kuchepa kwa chilakolako cha chakudya. Tikadya pang'ono, timasowa zakudya zofunika kwambiri.Ndi bwino kuti anthu azaka zoposa 65 aziganizira kwambiri zakudya zokhala ndi vitamini D ndi calcium kuti mafupa akhale olimba.

Matenda omwe amakhudza zakudya

Pali matenda ena omwe angakhudze zakudya zathu, mosasamala kanthu za msinkhu. Zitsanzo zina ndi izi:

• Cancer cachexia: Apa ndi pamene khansa imafulumizitsa kagayidwe ka thupi lanu, zomwe zimapangitsa thupi lanu kugwiritsa ntchito mphamvu zambiri kuposa zomwe mumapeza kuchokera ku chakudya.
• Kuvutika maganizo: Matendawa angakupangitseni kuti musamakonde kukonzekera chakudya chopatsa thanzi komanso kudya zakudya zopatsa thanzi.
• Kuvuta kumeza (Dysphagia): Izi zingapangitse kuti zikhale zovuta kudya zakudya zina, zomwe zingayambitse chiopsezo chachikulu chosowa zakudya zina.
• Matenda a Malabsorption: Izi zikutanthauza matenda omwe amalepheretsa thupi kuyamwa michere.

Zakudya zimenezi zingayambitse kusowa kwa michere yambiri komanso michere yambiri. Izi ndi mitundu ya kusowa kwa zakudya m'thupi. Izi zingayambitse mavuto aakulu:

• Kusowa kwa zakudya zokwanira: Izi zikutanthauza kuti simukupeza mapuloteni, chakudya, kapena mafuta okwanira. Thupi limafunikira zakudya zambiri kuti likhale ndi mphamvu. Mukapanda kuzipeza mokwanira, thupi lanu limayamba kusunga mphamvu. Limachita izi mwa kuswa minofu kapena kuchepetsa kugwira ntchito kwa ziwalo.
• Kusowa zakudya zokwanira m'thupi: Izi zikutanthauza kuti muli ndi vuto lalikulu la vitamini kapena mineral. Mwachitsanzo, kusowa kwa ayoni kungayambitse kuchepa kwa magazi m'thupi chifukwa cha kusowa kwa ayoni.

Kodi kusiyana kwa 'Ma calories' ndi 'Nutrients' ndi kotani?

Zonsezi ndi njira zodziwira zomwe timadya. Ma calories ndi gawo la mphamvu. Ma calories amayesa kuchuluka kwa mphamvu zomwe thupi lanu limapeza kuchokera ku chakudya. Zakudya ndi mankhwala omwe thupi lanu limafuna kuti ligwire ntchito. Zakudyazi zimatha kukhala ndi ma calories osiyanasiyana (monga mafuta ali ndi ma calories ambiri kuposa chakudya).

Ndani angandithandize ndi mafunso okhudza zakudya?

Katswiri wovomerezeka wa zakudya (RD) ndiye munthu wabwino kwambiri woti mukambirane naye za zakudya. Angakambirane zomwe mukufuna, kufotokoza momwe zakudya zinazake zimathandizira, komanso kukuthandizani kukonzekera chakudya chomwe chili ndi zakudyazo.

Mwambi wakuti "ndiwe chimene umadya" sukutanthauza chilichonse chomwe chimatipanga kukhala apadera, koma kwenikweni ndi zoona. N'zoonekeratu kuti zinthu zomwe timadya - kutanthauza zakudya zomwe timadya - zimathandiza kuti tikhale ndi thanzi labwino la thupi ndi maganizo m'njira zosiyanasiyana.

Zakudya zitha kukhala zovuta pang'ono. Pali zakudya zopatsa thanzi zoposa khumi ndi ziwiri. Mungadabwe ngati muyenera kuzizindikira zonse padera kuti mukhale ndi zizolowezi zabwino zodyera.Musachite mantha, funsani dokotala wanu kapena wopereka chithandizo chamankhwala kuti akuthandizeni. Adzamvetsa vuto lanu ndikukupatsani malangizo ofunikira kuti mupange dongosolo la zakudya lomwe likuyenererani.

Zinthu zofunika kwambiri zomwe muyenera kukumbukira kuchokera munkhaniyi (Uthenga Wopita Nawo Kunyumba)

Chabwino, tiyeni tidzikumbutse zinthu zina zofunika kwambiri zomwe tingawonjezere pa moyo wanu kuchokera pa zomwe takambiranazi:

• Zakudya sizimangokhudza kudya chakudya chokha, koma ndi chinthu chodabwitsa chomwe chimapatsa matupi athu mphamvu, chimateteza ku matenda, chimatithandiza kuchira, komanso chimakhudza thanzi lathu la maganizo.
• Zakudya zazikulu ndi zazing'ono ndizofunikira kwambiri kwa ife. Tiyenera kudya zakudya zoyenera monga chakudya chamagulu, mapuloteni, mafuta, komanso mavitamini ndi michere.
• Zosowa zathu za zakudya zimasintha ndi ukalamba. Mitundu ndi kuchuluka kwa zakudya zomwe makanda, ana, akuluakulu, ndi okalamba amafunikira zimasiyana. Dziwani zimenezo.
• Matenda ena amatha kukhudza zakudya. Pazochitika zotere, ndikofunikira kwambiri kutsatira malangizo a dokotala.
• Ma calories ndi zakudya ndi zinthu ziwiri zosiyana. Muyenera kuyang'ana osati mphamvu zokha, komanso ngati thupi lanu likupeza zakudya zomwe likufunikira.
• Ngati muli ndi mafunso okhudza zakudya, musachite manyazi kufunsa dokotala kapena katswiri wovomerezeka wa zakudya (RD). Angakuthandizeni.

Choncho, ganizirani za chakudya chilichonse chomwe mumadya. Kodi chikupatsa thupi lanu zakudya zabwino? Ngakhale kusintha pang'ono kungapangitse kusiyana kwakukulu pa thanzi lanu. Khalani ndi thanzi labwino!

Zakudya , mavitamini, mchere, chakudya chopatsa thanzi, zakudya zopatsa thanzi, mphamvu, moyo wathanzi