Unewo matambudziko ekudya here? Ngatitaurei nezvekushaya kudya kwakakwana!

Wakambozvibvunza here kana chikafu chatinodya chakanakira miviri yedu? Dzimwe nguva, kunyangwe tichidya zvakawanda, miviri yedu ingasawana zvinovaka muviri zvainoda. Kana kuti, tingawana chimwe chinhu chakawandisa tosangana nematambudziko. Ndizvo zvinoreva kushaya chikafu chakakwana , muchidimbu. Izvi hazvisi nyore sezvazvinoita, saka ngatitaurei nezvazvo zvakadzama .

Chii chinonzi kushaya chikafu chakakwana?

Zvichitaurwa zviri nyore, kushaya chikafu zvinovaka muviri kunoitika kana muviri wako usingawani zvinovaka muviri zvaunoda, zvakaita semavhitamini, zvicherwa, mapuroteni, makabhohaidhiretsi, nemafuta , muhuwandu hwakakodzera. Izvi zvinogona kuva zvemhando mbiri. Rimwe kushaya chikafu chinovaka muviri . Rimwe kushaya chikafu chinovaka muviri zvakanyanya . Usashamisika, kunyangwe kushomeka kwevhitamini imwe chete kana chicherwa kunogona kukonzera matambudziko akakomba ehutano. Saizvozvowo, kuwanda kwezvimwe zvinovaka muviri kunogona kukonzera matambudziko.

Ndeapi marudzi makuru ekushaya chikafu chakakwana?

Kana tichitaura nezvekushaikwa kwezvokudya zvinovaka muviri, tinogona kunyanya kutaura nezvezvikamu zvina. Izvi zvinosanganisira kushaya kudya kwakakwana, kudya kwakawandisa, kusaenzana kwezvinovaka muviri, uye kusaenzana kwezvinovaka muviri. Ngatizvitarise chimwe nechimwe.

Kushaya kudya kwakakwana

Izvi ndizvo zvinofungwa nevanhu vazhinji pavanonzwa izwi rekuti "kushaya chikafu chakakwana." Zvinoreva kushaya zvekudya zvakakwana. Dambudziko iri rinogona kuitika kana kudya kwako kusina kuenzana, kana muviri wako usingatore zvinovaka muviri kubva mukudya kwaunodya. Kurasikirwa nemafuta netsandanyama nekuda kwekushaya chikafu kunogona kuonekwa kana kusingaonekwe . Vamwe vanhu vanogona kuva nekushomeka kwekudya uku kunyangwe vakafuta.

Kusadya zvakakwana kwezvinovaka muviri

Izvi zvinonziwo kusadya zvakakwana kwemapuroteni nesimba . Mapuroteni, makabhohaidhiretsi, nemafuta, ndizvo zvinhu zvikuru zvinovaka muviri wedu uye zvinopa simba. Kana chimwe cheizvi chikashaikwa, mashandiro emuviri anotanga kuipa. Muviri unotanga kuputsa nhengo dzawo womira kuita zvinhu zvisingakoshi kuti uchengetedze simba shoma.

Kushaya zvinovaka muviri zvakakwana

Zvikafu zvidiki-diki mavhitamini nemaminerari. Miviri yedu inoda izvi muhuwandu hushoma. Zvisinei, zvakakosha pamabasa ese emuviri. Nekuti kudya kwedu hakuna kusiyana, vanhu vazhinji vanoshaya mamwe mavitamini nemaminerari. Ungasaona kushomeka kwevhitamini kudiki, asi kana kushomeka uku kukanyanya, kunogona kuva nemigumisiro yakakomba uye yenguva refu.

Kudya Zvakawandisa

Sangano reWorld Health Organization (WHO) munguva pfupi yapfuura rakawedzera kudya zvakawandisa patsanangudzo yaro yekushaya chikafu, nekuti kunyangwe kudya chikafu chakawandisa kunogona kukanganisa hutano.Izvi zvinosanganisira zvirwere zvakaita sekufuta zvakanyanya uye kufutisa zvakanyanya pamwe nezvirwere zvisingatapuriranwe (NCDs) zvinokonzerwa nazvo. Zvinosanganisirawo chepfu inokonzerwa nekudya zvakanyanya zvimwe zvinovaka muviri.

Kudya zvakawandisa kwezvinovaka muviri

Kana muviri wako ukadya macalorie akawanda kubva kumapuroteni, makabhohaidhiretsi, nemafuta, unoachengeta semasero emafuta. Aya anochengetwa munyama yedu yemafuta . Zvisinei, kana nzvimbo iyi yekuchengetera yapera, masero iwayo emafuta anotanga kukura. Aya masero emafuta akakura anobatanidzwa nekuzvimba kwenguva refu uye matambudziko emetabolism anokonzerwa nawo. Izvi zvinogona kutungamira kuzvirwere zvisingatapuriranwe zvakaita seDiabetes Mellitus , Coronary Artery Disease, uye Stroke .

Kudya zvakawandisa kwezvinovaka muviri

Kutaura zvazviri, kutora mavhitamini nemaminerari akawandisa kunogona kuva dambudziko. Kutsvagurudza kwakawanda kunodiwa kuti unzwisise kuti izvi zvinoitika sei uye kuti yakawanda sei "yakawandisa." Kazhinji, kudya zvakawandisa kubva muchikafu chega hazviwanzoitiki. Zvisinei, kana ukatora mamwe madhigirii akawanda, zvinogona kuva nemigumisiro ine chepfu. Saka, usatore mamwe madhigirii asina kurairwa nachiremba.

Ndiani anonyanya kukanganiswa nekushaya chikafu chakakwana?

Mupfungwa yakakura, kushaya chikafu zvinovaka muviri kunogona kukanganisa chero munhu. Kushaya ruzivo nezvekudya zvinovaka muviri, kuoma kuwana zvekudya zvakasiyana-siyana, mararamiro ekugara pasi, uye kuoma kwehupfumi ndizvo zvinhu zvikuru zvinokonzera kushaya chikafu zvinovaka muviri. Zvisinei, mamwe mapoka evanhu ari panjodzi huru yekushaya kudya kwakasiyana.

Vanhu vari panjodzi huru yekushaya chikafu chakakwana:

• Vanhu varombo nevane mari shoma: Kungave munyika dzakabudirira kana kuti dzichiri kusimukira, vanhu vane matambudziko ehupfumi havawanzo kuwana chikafu chakakwana. Tarisa kuSri Lanka, uko dzimwe nguva unogona kutenga paketi yemanoodles ekukurumidza, paketi yemupunga, kana "kudya kushoma" kwakachipa pane paketi yemiriwo nemichero zvinovaka muviri.
• Vana: Vana vari kukura vanoda kudya zvakawanda kupfuura vakuru. Vana, kunyanya vanobva mumhuri dzine matambudziko ehupfumi, vanowanzosangana nekushaya kudya kwakakwana uye migumisiro yako. Vamwe vana vangasada kudya, uye dambudziko iri rinogonawo kumuka.
• Vanhu vane zvirwere zvenguva refu: Zvirwere zvakawanda zvenguva refu zvinogona kukonzera kurasikirwa nechido chekudya kana kuderedza kusvuta kwezvinovaka muviri kubva muchikafu. Zvimwe zvirwere zvinoda macalorie akawanda. Panewo njodzi yekushaya chikafu chinovaka muviri panguva yekuiswa muchipatara.
• Vanhu vakwegura:Sezvatinokura, mamiriro ekudya anogona kuipa nekuda kwezvikonzero zvakasiyana-siyana. Izvi zvinogona kusanganisira kunetseka nekufamba, kuiswa mudzimba dzevakwegura, kusada kudya, uye kusadya zvinovaka muviri zvakanyanya.

Vanhu vari panjodzi huru yekushaya kudya kwakawandisa:

• Vanhu varombo nevane mari shoma: Munyika dzakabudirira, nharaunda dzine mari shoma dzine mukana wekuwana chikafu chinokurumidza chine macalorie akawanda asi chisina kudya kunovaka muviri zvakanyanya pane chikafu chose chine hutano. Izvi zvinogona kukonzera kushaya kudya kwakakwana uye kushaya kudya kunovaka muviri.
• Vanhu vanorarama hupenyu hwakabatikana uye husina chekuita nehupenyu: Kushanda pachigaro chemuhofisi, kushaya nguva yekutamba nekuda kwemabasa evana ekudzidzisa, uye kugara panzvimbo imwe chete zuva rese nekuda kwezvikonzero zvemagariro evanhu kunogona kukonzera kuwedzera kwakanyanya kwehuremu hwemuviri. Fungidzira, mwana anoenda kumakirasi emari yechikoro kubva mangwanani kusvika husiku anowana kupi nguva yekutamba?

Chii chinoitika kumuviri wako kana usina kudya kwakakwana?

Kusadya zvakakwana mapuroteni nesimba kunoita kuti muviri urasikirwe nesimba raunoda kuti uzvichengetedze. Kuti muviri ugadzirise dambudziko iri, muviri unotanga kupwanya nhengo dzawo worega kushanda. Izvi zvinotanga nemafuta akachengetwa. Zvinozokanganisa tsandanyama, ganda, bvudzi, uye nzara. Vanhu vane kushaya kudya kwakakwana kwemapuroteni vanowanzoita sevatete uye vane mapfupa asina kusimba . Kukura nekukura kwevana kunogona kunonoka.

Sisitimu yekutanga inotanga kusashanda zvakanaka ndiyo immune system . Nekuda kweizvozvo, vanhu vasina kudya kwakakwana vane mukana wekuwana zvirwere nehutachiona, uye zvinotora nguva yakareba kuti zvipore. Maronda anotorawo nguva yakareba kuti apore. Kushanda kwemoyo kunodererawo. Nekuda kweizvozvo , kurova kwemoyo kunoderera (Kurova kwemoyo kwakaderera) , BP inoderera (Kurova kweropa kwakaderera) , uye tembiricha yemuviri inoderera (Kurova kwemuviri kwakaderera) . Unganzwa kupera simba, kushaya simba, uye kusava nehanya nehupenyu. Ungarasikirwa nechido chako chekudya, uye zvimwe zvikamu zvegadziriro yekugaya zvinogona kupera simba.

Vanhu vasina kudya kwakakwana vane macronutrients vanowanzo kushaya kudya kwakakwana ne micronutrients. Izvi zvinodaro nekuti kana macalorie akadzikira, zvinokanganisawo huwandu hwemavitamini nemamineral. Mamwe matambudziko ekushaya kudya kwakakwana akadai semarasmus nekwashiorkor anokonzerwa nekushomeka kwemavitamini chaiwo. Semuenzaniso, kushomeka kwevhitamini A kunogona kukonzera matambudziko ekuona, uye kushomeka kwevhitamini D kunogona kukonzera mapfupa asina simba.

Vamwe vanhu vanodya macalorie akawanda asi havawani mavitamini nemaminerari akakwana. Muzviitiko izvi, migumisiro yekushaya chikafu zvinovaka muviri haisi pachena. Kunyangwe kana wakafuta nekuda kwekudya zvakawandisa, unogona kuramba uchiratidza zviratidzo zveanemia - kushaya simba, kuneta, uye kushaya simba - nekuda kwekushomeka kwemaminerari kana mavhitamini. Vanhu vane kudya zvakawandisa vanogona kutanga chirwere chemetabolic syndrome.Zviratidzo zvezvirwere zvakaita se, semuenzaniso , kusada insulin uye BP yakakwira zvinogona kuvapo.

Ndezvipi zviratidzo zvekushaya kudya kwakakwana?

Kushaya chikafu chinovaka muviri hakusi chirwere chimwe chete, saka zviratidzo zvinosiyana.

Zviratidzo zvekushaya chikafu zvinovaka muviri zvinogona kusanganisira:

• Kudzikira kwehuremu, mapfupa anoonekwa, kudzikira kwemafuta netsandanyama.
• Kuzvimba (kuzvimba) kunokonzerwa nekutetepa kwemakumbo uye kuungana kwemvura mudumbu nekumeso.
• Kusakura zvakanaka uye kukura kwepfungwa dzevana.
• Kushaya simba, dzungu, uye kuneta.
• Kutsamwa, kuneta, kana kuoma kuisa pfungwa pachinhu chimwe nechimwe.
• Ganda rakaoma, ganda harina kusimba, ganda rakakuvara uye maronda.
• Kupera kwebvudzi, kupera kwebvudzi, uye kuchinja kweruvara rwebvudzi.
• Kutapukirwa kwakawanda uye kwakasimba.
• Kudzikira kwekushisa kwemuviri, kurasikirwa nekunzwa kudziya.
• Kuderera kwekurova kwemoyo neBP.

Zviratidzo zvekushaikwa kwekudya zvinovaka muviri zvakanyanya zvinogona kusanganisira:

• Kufuta zvakanyanya.
• Kukwira kweropa.
• Kusakwanisa insulin.
• Chirwere chemwoyo.

Ndezvipi zvinokonzera kushaya chikafu zvinovaka muviri?

Kushaya chikafu kunokonzereswa nezvinhu zvakasiyana-siyana.

Zvikonzero zvekushaya kudya kwakakwana:

• Matambudziko emari: Kutadza kutenga chikafu chinovaka muviri nekuda kwekushaya mari.
• Kusawana chikafu chinovaka muviri kwakawanda: Mune dzimwe nzvimbo, zvakaoma kuwana miriwo nemichero zvakanaka, uye kunyangwe zviripo, zvinodhura.
• Mamiriro ezvinhu anoita kuti kudya kuome: zvinhu zvakaita sekusvotwa, kurutsa, kuoma kumedza.
• Zvirwere zvinoderedza macalorie: Manyoka asingaperi , zvirwere zvakaita sekenza .
• Nguva dzinodiwa macalorie akawanda: Pamuviri , kuyamwisa, uye vana vari kukura.
• Matambudziko epfungwa anodzivisa kudya: Matambudziko akadai sekuora mwoyo uye dementia .
• Matambudziko ekudya: Zvinhu zvakaita seAnorexia neBulimia .
• Zvirwere zvinokanganisa kunwa kwezvinovaka muviri: zvakaita sekushaya simba kwepancreas uye chirwere chemudumbu chinozvimba .
• Kudyiswa netsinga kwenguva refu.
• Kutevera kudya kushoma kana kudya kudya kusingafadzi kwakasarudzwa nemumwe munhu.

Zvikonzero zvekushaikwa kwezvokudya zvinovaka muviri zvakanyanya:

• Kushaikwa kwezvokudya zvinovaka muviri: Kana nzira iri nyore iri yekudya chikafu chine macalorie akawanda uye chisina kunaka, vanhu vanochidya.
• Mararamiro asina mabasa emuviri akawanda.
• Mamiriro ezvinhu anononotsa mashandiro emuviri: Semuenzaniso:Hypothyroidism. (Kushaya hosha yethyroid).
• Kusawirirana kwemahormone kunokanganisa zviratidzo zvenzara nekuguta.
• Kushungurudzika kwenguva refu.
• Kuzvidya mwoyo kana kuora mwoyo.
• Dambudziko rekudya zvisina kunaka.
• Kushandisa zvekudya zvine mwero kwenguva refu.

Nzira yekuziva sei kushaya chikafu chakakwana?

Kazhinji, chiremba anoona kushaya chikafu nemapuroteni kana kudya kwakawandisa kuburikidza nekukuongorora muviri wako uye nekubvunza nezvekudya kwako uye mamiriro ehutano hwako . Vanachiremba vanogona kutarisa BMI yako , kana kuti vanogona kuyera denderedzwa reruoko rwemwana kuti vaedze kuona kukura kwedambudziko. Kana zvichibvira, vanotora sampuli yeropa kuti vaone kana paine kusawirirana kwezvikafu zvishoma . Izvi zvinodaro nekuti kushaya chikafu zvakanyanya kunowanzoenderana nekushaya chikafu zvakanaka. Zvakare, munhu ane kudya kwakawandisa anogonawo kuve nekushaya chikafu zvakanyanya. Kana uine zviratidzo zvekushaya kudya zvakanyanya, zvinogonawo kuonekwa nekuongororwa ropa (kunyange izvi zvisingawanzoitiki).

Kushaya chikafu kunorapwa sei?

Kushaya chikafu kunorapwa nekudya zvinovaka muviri . Izvi zvinogona kuva zvinovaka muviri zvega zvega kana fomura yekudya ine macalorie akawanda yakagadzirirwa kuzadza zviri kushaikwa mumuviri. Kudyisazve kunogona kutora mavhiki akati wandei kugadzirisa kushomeka kwezvokudya zvakanyanya.

Asi yeuka! Kudyisa mwana zvakare uku kunogona kutyisa, kunyanya mumazuva mashoma ekutanga. Nekuti muviri unopinda mukuchinja kwakawanda kuti ujairire kudya kwakaderera. Paunodyisa mwana zvakare, muviri unofanirwa kushanda nenzira yekare zvakare. Dzimwe nguva muviri ungasave wakagadzirira kubata shanduko yacho. Saka, zvakanaka kutanga kurapwa uku uchitarisirwa nachiremba kudzivirira nekugadzirisa matambudziko akakomba, anototyisidzira hupenyu sechirwere chekudyisa mwana zvakare .

Kudya zvakapfurikidza kunowanzo shandiswa nekuderedza uremu, kudya, uye kuchinja mararamiro . Kuderedza uremu kunogona kuderedza njodzi yekubatwa nezvirwere zvechipiri zvakaita sechirwere cheshuga nechirwere chemwoyo. Kurapa kwekuderedza uremu kunogona kusanganisira kudya uye zvirongwa zvekurovedza muviri, mishonga, kana nzira dzekurapa. Ungangodawo kurapa chirwere chiri pachena, senge chirwere chethyroid, kana chirwere chepfungwa. Kuderedza uremu kunogona kuitika nekukurumidza kana kutora nguva yakareba. Zvisinei, kana waderedza uremu, shanduko dzemararamiro aunoita ndidzo dzichakubatsira kuchengetedza uremu ihwohwo. Zano reizvi,Nzira dzekutsigira kwenguva refu dzakadai sekurapa maitiro, mapoka ekutsigirana, uye dzidzo yezvekudya zvinogona kudiwa.

Nzira yekudzivirira kushaya chikafu chakakwana?

Kushaya chikafu chinovaka muviri idambudziko repasi rose. Munyika dzakabudirira nedzichiri kusimukira, urombo nekusaziva nezvekudya zvinovaka muviri ndizvo zvinonyanya kukonzera. Tinogona kubatsira kudzora kushomeka kwezvokudya zvinovaka muviri nekupa dzidzo iri nani nekutsigira vanoshaya (nekuwaniswa mvura yakachena, chikafu chinovaka muviri, nemishonga) pasi rose. Vana nevakwegura, avo vangasakwanisa kutaura vega, ndivo vari panjodzi huru, saka zvakakosha kutarisisa zvakanyanya kudya kwavo uye mamiriro ehutano hwavo.

Nzira yakanakisisa yekudzivirira kushaya chikafu chakakwana ndeyekudya chikafu chakakwana chinosanganisira marudzi akasiyana-siyana ezvekudya zvinovaka muviri . Kana uchiwana zvakakwana zvezvese zvinodiwa nemuviri wako, hauzodyi zvakanyanya kuti ugutse zvinodiwa izvozvo. Kunyangwe kana uine kudya kwakajairika, kushomeka kwezvekudya zvidiki kunowanzoitika. Imwe nzira yekuziva kana ungabatsirwa nekuwedzera kwezvekudya zvidiki ndeyekuongororwa ropa. Chiremba wako anogona kukubatsira kusarudza mushonga wakakodzera iwe.

Ramangwana reavo vane kushaya chikafu chakakwana rakaita sei? (Kufungidzira)

Kushaya chikafu kunovaka muviri kunogona kurapwa, asi mimwe migumisiro inogona kuramba iripo. Migumisiro yekusadya zvakakwana, zvakaita sekusaona nekuda kwekushaya vhitamini A, kushaya simba kwemapfupa nekuda kwekushaya vhitamini D, uye kukura kusinganyatsooneki nekuda kwekushaya chikafu nemapuroteni muvana, zvinogona kusapora zvizere kunyangwe mushure mekupora. Migumisiro yechipiri yekusadya zvakakwana kwenguva refu, senge insulin resistance uye carotid artery disease , inogona kuramba iripo kunyangwe mushure mekudzikira uremu. Zvisinei, nekupindira nekukurumidza uye rutsigiro rwakanaka rwekutevera, vanhu vanogona kupora zvizere.

Unofanira kuona chiremba rini nezvekushaya chikafu chakakwana?

Ona chiremba kana zvinotevera:

• Kana uchangobva kudzikira kana kuwedzera uremu kupfuura mapaundi gumi, usingazvifungiri.
• Kana uine zviratidzo zvekushaya ropa, zvakaita sekushaya simba, dzungu, kuneta, uye kuneta.
• Kana uchifunga kuti une dambudziko rekudya.
• Kana uchifungidzira kuti vana kana vakwegura munharaunda yako vari kushungurudzwa kana kuti kuregeredzwa.

Vanhu vazhinji pavanofunga nezvekushaikwa kwezvokudya zvinovaka muviri, vanofunga nezvekushaikwa kwezvokudya zvinovaka muviri - kungava kushaikwa kwemacalorie kana kushaikwa kwezvimwe zvinovaka muviri. Kushaikwa kwezvokudya zvinovaka muviri inyaya imwe chete yekushaya kudya kwakakwana, asi kudya zvakawandisa kunogonawo kukanganisa hutano hwako. Nyanzvi dzezvekudya zvino dzinotsanangura kushaya kudya kunovaka muviri sekusawirirana pakati pezvinovaka muviri zvaunoda nezvinovaka muviri zvaunowana.Netsanangudzo iyi, kushaya chikafu chakawanda. Izvi zvinonyanya kukonzera zvirwere, kuremara, uye rufu pasi rose. Kushaya chikafu chakakodzera kunofanira kugadziriswa kuburikidza nenzira dzakasiyana-siyana, dzinosanganisira dzidzo, zvivakwa, uye matanho emutemo. Kumba, unogona kubatsira kudzivirira kushaya chikafu chakakodzera nekudya chikafu chakakwana.

Mharidzo Yekuenda Nayo Kumba

• Kushaya chikafu chinovaka muviri hakusi kushaikwa kwekudya kunovaka muviri chete, asiwo kushaya chikafu chinovaka muviri.
• Kudya kwakaringana uye kwakasiyana-siyana kwakakosha zvikuru. Pane kudya nekukurumidza, tanga nekudya zvinovaka muviri, zvakabikwa kumba.
• Nyatsotarisirai kudya kunovaka muviri kwevana, vanaamai vane pamuviri, uye vakwegura.
• Usatore mapiritsi evhitamini kana zvimwe zvinovaka muviri zvisina tsarukano. Gara uchitsvaka rubatsiro rwechiremba.
• Kana uine zviratidzo zvekusadya zvakanaka, enda kuna chiremba nekukasika. Kana ukamirira kwenguva yakareba, matambudziko ako anowedzera.

Ngatitarisirei kudya kwedu uye tiedze kurarama hupenyu hune hutano!

Kushaya chikafu chinovaka muviri, kudya kunovaka muviri, kushaya chikafu chinovaka muviri, kudya kwakawandisa, mavitamini, zvicherwa, hutano