Kodi munayamba mwadzifunsapo kuti zikanakhala bwino bwanji ngati pakanakhala njira yokhala ndi moyo wathanzi komanso wamphamvu kwa zaka zingapo? Ngati mungachedwetse kukalamba pang'ono? Ndicho chimene tikambirana lero. Izi zimatchedwa njira yochepetsera ma calories, kapena `Calorie Restriction`. Tiyeni tiwone ngati izi zingatiwonjezere moyo wathu ndikusunga unyamata wathu.
Kodi maziko a sayansi ndi otani kumbuyo kwa nkhaniyi?
Nkhaniyi inayamba mu 1935. Kafukufuku amene anachitika panthawiyo anapeza kuti makoswe omwe anali ndi ma calorie ochepa amakhala ndi moyo wautali ndi 30% kuposa makoswe omwe amadya bwino. Kuyambira nthawi imeneyo, asayansi ayesa njira imeneyi pa nyama monga mbewa, nyongolotsi, ntchentche, agalu, komanso anyani.
Ndiye kodi izi zimachitika bwanji? Mwachidule, pali njira ziwiri zazikulu zomwe izi zimagwirira ntchito.
1. Chepetsani mamolekyu owopsa: Tikasintha chakudya chomwe timadya kukhala mphamvu, chinthu china chomwe chimabwera chifukwa cha izi ndi kupanga mamolekyu osakhazikika omwe ndi ovulaza thupi. Timatcha ma free radicals awa. Izi zimawononga maselo athu ndikufulumizitsa ukalamba. Tikachepetsa ma calories, kupanga ma free radicals owopsawa kumachepa.
2. Kumawonjezera mphamvu ya maselo kupirira kupsinjika: Pamene ma calories achepa, maselo a thupi lathu amakhala olimba komanso okhoza kudziteteza okha. Izi zikutanthauza kuti ali ndi mphamvu yabwino yopirira matenda ndi kupsinjika kosiyanasiyana.
Asayansi amakhulupirira kuti njira ziwirizi zimatiteteza ku matenda akuluakulu omwe amaika moyo pachiswe, monga matenda a mtima ndi khansa.
Chabwino, ndi yabwino kwa nyama. Ndiye kodi izi ndi zabwino kwa anthu?
Funso lofunika kwambiri ndi ili. Kafukufuku wa nyama wasonyeza kuti kuchepetsa kuchuluka kwa ma calories kumachepetsa kuchuluka kwa cholesterol m'magazi ndikuwongolera kuchuluka kwa shuga m'magazi. Choncho asayansi akuganiza kuti, popeza ntchito za thupi m'makoswe ndi anthu zimafanana kwambiri, ndizotheka kuti maubwino awa adzapezekanso kwa anthu.
Mwachidule, momwe matenda monga matenda a shuga ndi khansa amakulira ndi ofanana mwa nyama ndi anthu. Choncho zomwe zimagwira ntchito kwa nyama zimagwiranso ntchito kwa ife.
Anthu amene amatsatira njira imeneyi amayembekezera zabwino izi:
- Chiwopsezo chotenga matenda a shuga a mtundu wa 2 chimachepa kwambiri.
- Kuchepetsa chiopsezo cha matenda a mtima.
- Kuchepetsa mwayi wokhala ndi khansa.
Kodi kuletsa kalori kwenikweni kumatanthauza chiyani?
Lingaliro loyambira la izi ndi lakuti,"Ngakhale thupi limadya ma calories ochepa, limalandirabe mavitamini, mchere, ndi michere ina yomwe limafunikira."
Tangoganizirani kuti munthu wamba wa ku Sri Lanka amadya pafupifupi ma calories 2000-2500 patsiku. Mukachepetsa ma calories, mumachepetsa pang'onopang'ono kuchuluka kumeneku ndi pafupifupi gawo limodzi mwa magawo atatu pakapita nthawi. Izi zikutanthauza kuti mufika pa malire a pafupifupi ma calories 1200-1500 patsiku.
Chofunika kwambiri: Izi sizikutanthauza kungokhala ndi njala basi. Chofunika kwambiri ndikupeza zakudya zopatsa thanzi kwambiri kuchokera ku chakudya chomwe mumadya .
Mwachitsanzo, Dean, yemwe amatsatira njira imeneyi, amadya ma calories 1,200 patsiku. Zakudya zake zimakhala ndi ndiwo zamasamba, zipatso, mtedza monga amondi, ndi mafuta a flaxseed, omwe amapereka omega-3 fatty acids.
Izi zitha kumveka mosavuta kuchokera patebulo lomwe lili pansipa.
| Zakudya zachizolowezi zokhala ndi ma calories ambiri | Zakudya zopatsa thanzi komanso zopanda ma calories ambiri |
|---|---|
| Tiyi yokhala ndi shuga, buledi ndi batala, mbale ya mpunga (ndi nkhuku, mbatata, mphodza), ndi roti yokhala ndi mafuta. | Zina monga phala la tiyi/mpunga wosatsekemera, zipatso, mpunga wofiira, saladi yayikulu ya ndiwo zamasamba, nsomba/nkhuku yophikidwa, ndi nyemba zobiriwira. |
| Chenjezo: Zakudya zopatsa mphamvu zambiri, koma zili ndi mavitamini, michere, ndi ulusi wochepa. | Chenjezo: Zakudya zake ndi zochepa, koma zili ndi michere yambiri, mavitamini, ndi ulusi womwe thupi limafunikira. |
Kodi mungachite bwanji izi, makamaka, m'njira yathanzi?
Ngati mukuganiza zoyesa njira iyi, chinthu chofunika kwambiri kukumbukira ndikuchita bwino komanso mosamala . Kuchepetsa ma calories popanda kuganizira za zakudya kungayambitse mavuto aakulu azaumoyo.
Ganizirani zinthu izi musanayambe.
1. Kambiranani ndi dokotala: Musanasinthe kwambiri moyo wanu, ndikofunikira kufunsa dokotala wanu . Iye akhoza kuwunika thanzi lanu ndikukuuzani ngati izi zili zoyenera kwa inu.
2. Yesani magazi:Musanayambe izi, yambani ntchito ya magazi kuti muwone kuchuluka kwa cholesterol m'magazi ndi shuga m'magazi. Kenako mutha kuyeza kupita patsogolo kwanu m'miyezi ingapo.
3. Pezani thandizo kwa katswiri wa zakudya: Ngati n'kotheka, pitani kwa katswiri wa zakudya. Iye angakuthandizeni kupanga dongosolo la chakudya lomwe lidzakupatsani zakudya zonse zomwe thupi lanu limafunikira, ngakhale mutakhala ndi kusowa kwa ma calories.
4. Yambani pang'ono: Musachepetse kudya nthawi imodzi. Choyamba, chotsani zakudya zosapatsa thanzi monga shuga, ufa, ndi mafuta pazakudya zanu ndipo m'malo mwake onjezerani zipatso ndi ndiwo zamasamba.
5. Musamachite masewera olimbitsa thupi: Kaya muchepetse bwanji ma calories anu, simudzapeza zotsatira zenizeni popanda kuchita masewera olimbitsa thupi. Muyenera kuchita zinthu monga kuyenda kapena kuthamanga kwa mphindi zosachepera 30 patsiku.
Chofunika kwambiri si kungokhala ndi moyo mpaka zaka 120 zokha. Ndi kukhala ndi luso lochita zinthu zako, kukhala wopanda matenda, kukhala ndi thanzi labwino, ndikukhala mosangalala ngakhale utakalamba.
Anthu amene amatsatira njira imeneyi akuyembekeza kukhala ndi moyo wautali wokwanira kuti apindule ndi mankhwala atsopano omwe adzabwera ndi kupita patsogolo kwa sayansi ya zamankhwala mtsogolo. Chifukwa chake, izi sizongowonjezera moyo, koma ndalama zogulira moyo wabwino komanso wathanzi.
Uthenga Wopita Nawo Kunyumba
- Kuchepetsa ma calories sikuti ndi kudzipha ndi njala kokha, koma ndi kuchepetsa ma calories osafunikira pamene mukupeza michere yonse yomwe thupi lanu limafunikira.
- Musanayambe njira iyi, onetsetsani kuti mwaonana ndi dokotala wanu . Ndi yofunika kwambiri pa chitetezo chanu.
- Onjezani zipatso, ndiwo zamasamba, nyemba, nyama zopanda mafuta ambiri (nsomba yophikidwa, nkhuku), ndi nyemba monga nyemba zobiriwira ndi nsawawa muzakudya zanu.
- Kuchita masewera olimbitsa thupi n'kofunika kwambiri. Kungoyang'anira zakudya zanu sikokwanira. Chitani masewera olimbitsa thupi tsiku lililonse.
- Musasinthe zinthu zambiri nthawi imodzi. Pang'onopang'ono, onjezerani zizolowezi zabwino m'moyo wanu.
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