Zakudya Zofunikira kwa Okalamba
Ukalamba ndi njira yachilengedwe yomwe imabweretsa kusintha kosiyanasiyana m'thupi, kuyambira kagayidwe kachakudya kochedwa ndi kuchepa kwa minofu mpaka kugwira ntchito kwa ziwalo komwe sikulinso koyenera monga momwe zinalili ali mwana. Kusintha kumeneku kumapangitsa zosowa za zakudya za okalamba kukhala zosiyana ndi za achinyamata. Kumbali imodzi, zosowa za ma calorie zimachepa chifukwa cha kuchepa kwa masewera olimbitsa thupi komanso kuchepa kwa kagayidwe kachakudya. Komabe, kumbali ina, kufunikira kwa michere ina kumawonjezeka chifukwa thupi limafuna thandizo lochulukirapo kuti likhalebe ndi mphamvu, thanzi la mafupa, minofu, komanso magwiridwe antchito a ubongo. Chifukwa chake, kukwaniritsa zosowa za zakudya mwa okalamba sikungokhudza "kudya pang'ono," koma m'malo mwake ndi kudya moyenera.
Kusintha kwa Thupi la Munthu Kumakhudza Zakudya za Okalamba
Pamene tikukalamba, thupi limachepa minofu (sarcopenia) komanso mafuta amawonjezeka. Matendawa amatha kuchepetsa mphamvu ndi kukhazikika, zomwe zimawonjezera chiopsezo cha kugwa. Kuphatikiza apo, nthawi zambiri mphamvu za kukoma ndi kununkhiza zimafooka, zomwe zimapangitsa kuti munthu asamafune kudya. Kuchepa kwa malovu, kutaya mano, kapena kugwiritsa ntchito mano opangidwa kungapangitsenso okalamba kusankha zakudya zofewa, nthawi zina zopanda thanzi.
Mu dongosolo logaya chakudya, okalamba amatha kudzimbidwa chifukwa cha kuyenda pang'onopang'ono m'mimba, kusadya bwino ulusi ndi madzi, kapena zotsatirapo zoyipa za mankhwala. Kuyamwa zakudya zina kungachepenso, monga vitamini B12, yomwe imafuna asidi m'mimba ndi chinthu chofunikira kuti ikayamwe. Zotsatira zake, ngakhale mutadya zakudya zokwanira, ubwino ndi kupezeka kwa zakudya zomwe zimayamwa m'thupi kungakhale kochepa.
Zosowa za Mphamvu: Zotsika, Koma Zilibe Zabwino
Kawirikawiri, okalamba amafunika ma calories ochepa kuposa achinyamata chifukwa cha kuchepa kwa ntchito ndi kagayidwe kachakudya. Komabe, kuchepetsa ma calories kumeneku sikuyenera kutsagana ndi kuchepa kwa zakudya zabwino. Ngati kudya mphamvu zochepa kwambiri, okalamba ali pachiwopsezo chotaya thupi mosayembekezereka, kusowa zakudya m'thupi, komanso kufooka kwa minofu.
Mfundo yofunika kwambiri ndi kusankha magwero amphamvu okhala ndi michere yambiri, monga mpunga wochepa, mbatata, mbatata zotsekemera, buledi wa tirigu wonse, oats, ndi mafuta abwino ochokera ku nsomba, mtedza, ma avocado, ndi mafuta a azitona. Chepetsani ma calories "opanda kanthu" ochokera ku zakumwa zotsekemera, makeke okhala ndi shuga wambiri, zakudya zokazinga kwambiri, ndi zakudya zopangidwa ndi zinthu zambiri, chifukwa izi zitha kukulitsa chiopsezo cha matenda a shuga , kuthamanga kwa magazi, ndi cholesterol yambiri.
Mapuloteni: Chinsinsi Chopewera Kutaya Minofu
Mapuloteni ndi gawo lofunikira kwambiri pa zakudya zomwe okalamba amafunikira. Pamene thupi likukalamba, siligwira ntchito bwino pomanga minofu, choncho okalamba amafunika kudya mapuloteni okwanira komanso ofanana tsiku lonse. Mapuloteni amathandiza kusunga minofu, kuchira msanga ku matenda, komanso kuthandizira chitetezo cha mthupi.
Magwero abwino a mapuloteni ndi nsomba, nkhuku yopanda khungu, mazira, tempeh, tofu, mtedza, mkaka wopanda mafuta ambiri, ndi yogurt. Kwa okalamba omwe amavutika kutafuna, mapuloteni amatha kuperekedwa mu mawonekedwe ofewa, monga mazira ophwanyidwa, supu ya nkhuku, phala la nyemba za mung, tofu yophikidwa ndi nthunzi, kapena nsomba yophikidwa mu masamba a nthochi kuti ikhale yofewa.
Chakudya ndi Ulusi: Kusunga Mphamvu ndi Kugaya Chakudya
Chakudya chimafunikabe ngati gwero la mphamvu, koma sankhani chakudya chopatsa mphamvu chokhala ndi ulusi wambiri. Ulusi umathandiza kupewa kudzimbidwa, kusunga thanzi la m'mimba, komanso kuwongolera shuga m'magazi ndi cholesterol. Okalamba amalangizidwa kuti azidya zipatso ndi ndiwo zamasamba zambiri, komanso zakudya zokhala ndi ulusi wambiri monga mpunga wofiirira, chimanga, chinangwa, mbatata, mtedza, ndi buledi wa tirigu wonse.
Ngati okalamba sazolowera kudya zakudya zokhala ndi ulusi wambiri, ayenera kuwonjezera pang'onopang'ono kuti apewe kutupa. Ulusi uyeneranso kusakanikirana ndi madzi okwanira kuti apewe kutsekeka kwa m'mimba.
Mafuta: Sankhani Mafuta Abwino a Mtima ndi Ubongo Wanu
Mafuta ndi ofunikira kuti mavitamini osungunuka m'mafuta (A, D, E, K) azitha kuyamwa komanso thanzi la ubongo. Komabe, mtundu wa mafutawo umatsimikizira kwambiri ubwino kapena zoopsa zake. Mafuta osakhuta, makamaka omega-3s, ndi abwino pa thanzi la mtima ndipo angathandize kuchepetsa kutupa. Magwero ake ndi nsomba zam'madzi (sardines, salimoni, tuna), mbewu za chia, mbewu za flaxseeds, ndi walnuts.
Mafuta okhuta ndi osinthidwa ayenera kuchepetsedwa chifukwa amagwirizana ndi chiopsezo chowonjezeka cha matenda a mtima. Zitsanzo za mafuta oti muchepetse ndi monga zakudya zokazinga pafupipafupi, zakudya zofulumira, zopaka mafuta, majarini ena olimba, ndi nyama zonenepa.
Mavitamini ndi Mineral Ofunika kwa Okalamba
Zakudya zina zopatsa thanzi zimakhala zofunika kwambiri kwa okalamba chifukwa zimathandiza kwambiri pa ntchito za thupi ndipo chiopsezo cha kusowa kwa zakudya m'thupi chimawonjezeka.
1. Kashiamu ndi Vitamini D
Zonsezi ndi zofunika kwambiri thanzi la mafupa ndi Kupewa matenda a mafupa. Okalamba amakhala pachiwopsezo chachikulu cha kutayika kwa mafupa, zomwe zingayambitse kusweka kwa mafupa chifukwa cha kugwa. Magwero a calcium ndi monga mkaka, yogurt, tchizi, anchovies, tempeh, tofu yokonzedwa ndi calcium, ndi ndiwo zamasamba zina zobiriwira. Vitamini D imapezeka chifukwa cha kuwala kwa dzuwa m'mawa komanso zakudya monga nsomba zonenepa ndi mazira. Nthawi zina, dokotala angakulangizeni zowonjezera.
2. Vitamini B12
B12 ndi yofunika kwambiri pakugwira ntchito kwa mitsempha ndi kupanga maselo ofiira a magazi. Kusowa kwa B12 kungayambitse kuchepa kwa magazi m'thupi, kumva kuwawa, komanso kulephera kukumbukira. Imapezeka makamaka mu nyama, nsomba, mazira, ndi mkaka. Okalamba omwe ali ndi vuto la kuyamwa angafunike upangiri wa akatswiri azaumoyo pankhani yowonjezera zakudya.
3. Iron, Folate, ndi Zinc
Iron ndi folate zimathandiza kupewa kuchepa kwa magazi m'thupi, pomwe zinc zimathandiza chitetezo chamthupi komanso kuchiritsa mabala. Magwero a iron ndi nyama, chiwindi (pang'ono), mtedza, ndi sipinachi; folate imapezeka m'masamba obiriwira ndi nyemba; ndipo zinc imapezeka m'nyanja, nyama, mazira, ndi mtedza.
4. Ma antioxidants (Mavitamini C, E, ndi michere yosiyanasiyana ya phytonutrients)
Zipatso ndi ndiwo zamasamba zokongola zimathandiza kuthana ndi kupsinjika kwa okosijeni komanso kuthandizira chitetezo chamthupi. Vitamini C imathandizanso kuyamwa chitsulo.
Madzi: Chiwopsezo Chosowa Madzi M'thupi Chomwe Chimaiwalika Kawirikawiri
Okalamba nthawi zambiri amamwa pang'ono chifukwa cha ludzu lochepa, kuopa kukodza pafupipafupi, kapena kuvutika kupeza madzi. Komabe, kutaya madzi m'thupi kungayambitse kufooka, chizungulire, kudzimbidwa, komanso kusokonezeka. Okalamba ayenera kumwa nthawi zonse, osadikira kuti amve ludzu. Madzi ndiye chisankho chabwino kwambiri, koma supu, zipatso zamadzi ambiri (chivwende, malalanje), ndi tiyi wopanda shuga zingathandizenso kumwa madzi. Kwa okalamba omwe ali ndi zoletsa zamadzimadzi chifukwa cha matenda ena (monga kulephera kwa mtima kapena matenda a impso), malangizo a dokotala ayenera kutsatiridwa.
Mavuto ndi Njira Zodziwika Pokwaniritsa Zosowa Zakudya
Okalamba ena amakhala ndi njala yochepa. Njira zina zomwe angatsatire ndi monga kudya pang'ono, pafupipafupi, kuwonjezera zakudya zokhala ndi mapuloteni ndi mafuta abwino (monga kuwonjezera mazira, tempeh, kapena mafuta a azitona pang'ono), komanso kupereka chakudya ndi fungo labwino komanso mitundu. Ngati mukuvutika kutafuna, sankhani njira zophikira monga kuwiritsa, kuwiritsa, kuwiritsa, kapena supu kuti mukhale ndi kapangidwe kofewa.
Matenda osatha amakhudzanso zakudya. Okalamba omwe ali ndi matenda a shuga ayenera kuyang'anira kudya kwawo chakudya cham'mawa komanso nthawi yodyera; omwe ali ndi kuthamanga kwa magazi ayenera kuchepetsa mchere ndi zakudya zokhala ndi sodium yambiri monga Zakudya zam'madzi ndi zakudya zam'chitini; omwe ali ndi cholesterol yambiri ayenera kuchepetsa mafuta okhuta; pomwe mavuto a impso amafunika kuyang'anira mapuloteni, sodium, potaziyamu, ndi phosphorous malinga ndi malangizo a dokotala kapena katswiri wa zakudya.
Chitsanzo cha Zakudya Zoyenera kwa Okalamba
Mwachitsanzo, mbale ya munthu wokalamba ikhoza kukonzedwa motere: theka la mbaleyo limadzazidwa ndi ndiwo zamasamba ndi zipatso, kotala limadzazidwa ndi chakudya chopatsa mphamvu, ndipo kotala limadzazidwa ndi mapuloteni. Onjezani mafuta okwanira athanzi, monga ochokera ku nsomba, mtedza, kapena mafuta a masamba.
Chitsanzo cha menyu ya tsiku ndi tsiku:
– Mmawa: oatmeal ndi mkaka wopanda mafuta ambiri, nthochi ndi mtedza; kapena mpunga ndi dzira ndi ndiwo zamasamba zoyera.
– Chakudya chamasana: mpunga wofiirira, nsomba yophikidwa ndi nthunzi, ndiwo zamasamba zokazinga, ndi zipatso.
– Masana (zokhwasula-khwasula): phala la yogati kapena la nyemba zobiriwira popanda shuga wambiri.
– Madzulo: supu ya nkhuku ndi ndiwo zamasamba ndi tofu/tempeh, yokutidwa ndi zipatso zodulidwa.
Kutseka
Zosowa za zakudya za okalamba zimagogomezera ubwino, osati kuchuluka kokha. Kudya zakudya zokwanira koma osati zopatsa mphamvu zambiri, mapuloteni okwanira kuti minofu isawonongeke, ulusi wothandiza kugaya chakudya, mafuta abwino a mtima ndi ubongo, komanso mavitamini ndi michere yofunika kwambiri pa mafupa ndi chitetezo chamthupi ndiye maziko. Kuphatikiza ndi madzi okwanira komanso kuchita masewera olimbitsa thupi motetezeka, okalamba amatha kukhala ndi moyo wathanzi, wodziyimira pawokha, komanso wamphamvu. Ngati muli ndi matenda enaake kapena njala yanu ikuchepa kwambiri, kufunsa dokotala kapena katswiri wa zakudya kumalimbikitsidwa kwambiri kuti dongosolo lanu la chakudya lisinthidwe moyenera.
