Zakudya Zomwe Zimathandiza Kuchira Pambuyo pa Matenda
Nthawi yochira pambuyo pa matenda ndi gawo lofunika kwambiri lomwe nthawi zambiri limatsimikizira momwe thupi limachira msanga. Pambuyo pothana ndi matenda, malungo, opaleshoni, kapena matenda ena, thupi limafunikira "mafuta" oyenera kuti likonze minofu, kubwezeretsa mphamvu, kulimbitsa madzi, ndikulimbitsa chitetezo cha mthupi. Chimodzi mwazinthu zazikulu zomwe zimakhudza njirayi ndi zakudya. Zakudya zoyenera zingathandize kufulumizitsa kuchira, pomwe kudya zakudya zosayenera kungapangitse thupi kufooka, kukulitsa zizindikiro, komanso kuyambitsa kubwereranso.
Nazi zakudya zina zomwe zingathandize kuchira pambuyo pa matenda, komanso zifukwa zomwe zakudyazi zilili zothandiza.
1. Magwero a mapuloteni okonzanso minofu ya thupi
Mapuloteni ndi gawo lofunika kwambiri pakupanga maselo, minofu, ndi minofu ya thupi. Pambuyo pa matenda, thupi nthawi zambiri limakumana ndi kuchepa kwa minofu, kutupa, kapena kuwonongeka kwa minofu komwe kumafunika kukonzedwa. Chifukwa chake, kudya mapuloteni okwanira ndikofunikira kwambiri.
Kusankha zakudya zokhala ndi mapuloteni ambiri zosavuta kugayidwa kuphatikizapo:
– Mazira (owiritsa kapena ophwanyidwa ndi mafuta pang'ono)
– Nsomba (makamaka nsomba zopanda mafuta ambiri monga mackerel, tuna, kapena snapper)
- Nkhuku yopanda khungu
- Tofu ndi tempeh
– Mkaka, yogati, ndi tchizi (ngati sizivuta kugaya chakudya)
- Nyemba ndi nyemba pang'onopang'ono
Kwa anthu omwe ali ndi njala yochepa, mapuloteni amatha kuwonjezeredwa kudzera mu supu ya nkhuku, phala ndi mazira, kapena yogurt smoothie yokhala ndi zipatso.
2. Zakudya zopatsa mphamvu zovuta kuti zibwezeretse mphamvu
Mukadwala, thupi lanu limagwiritsa ntchito mphamvu zambiri polimbana ndi matenda komanso kukonza maselo. Zotsatira zake, mungamve kutopa, kufooka, komanso kusowa mphamvu ngakhale zizindikiro zanu zazikulu zitachepa. Zakudya zopatsa mphamvu zimathandiza kubwezeretsa mphamvu nthawi zonse kuposa shuga wamba.
Zitsanzo za chakudya chopatsa mphamvu chovuta chomwe chimalimbikitsidwa:
– Mpunga (ungakhale ngati phala ngati ukuvuta kutafuna)
- Mbatata zophikidwa kapena zophikidwa ndi nthunzi
- Ufa wa oatmeal
- Mkate wa tirigu
- Mbatata
- Chimanga
Zakudya zimenezi zimakhala zosavuta kudya m'mimba kuposa zakudya zokhala ndi zokometsera kwambiri kapena mafuta ambiri, makamaka kumayambiriro kwa kuchira.
3. Zipatso ndi ndiwo zamasamba zili ndi mavitamini ambiri komanso ma antioxidants
Mavitamini ndi mchere ndi ofunikira pakukonzanso maselo ndikuthandizira chitetezo chamthupi . Zipatso ndi ndiwo zamasamba zilinso ndi ma antioxidants ambiri, omwe amathandiza kuchepetsa kupsinjika kwa okosijeni thupi likagwira ntchito mopitirira muyeso panthawi ya matenda.
Zipatso ndi ndiwo zamasamba zabwino ndi izi:
– Malalanje, guava, kiwi (olemera mu vitamini C)
- Nthochi (zosavuta kugaya, zimathandiza ndi mphamvu ndi ma electrolyte)
- Papaya (imathandiza kugaya chakudya)
– Kaloti ndi dzungu (zochuluka mu beta-carotene)
- Sipinachi, broccoli, masamba a mpiru (olemera mu folate ndi vitamini K)
- Tomato (muli lycopene)
Ngati kugaya kwanu kukupitirirabe kukhala kosavuta, sakanizani ndiwo zamasamba kukhala supu yoyera kapena zitentheni ndi nthunzi kuti zikhale zosavuta kugaya.
4. Zakudya zopatsa madzi ndi ma electrolyte
Kusowa madzi m'thupi nthawi zambiri kumachitika munthu akadwala, makamaka akamadwala malungo, kutsegula m'mimba, kapena kusanza. Madzi ndi ma electrolyte amafunika kubwezeretsedwa kuti thupi lizigwira ntchito bwino, kuthamanga kwa magazi kukhalebe bwino, komanso kuti lizichira msanga.
Chakudya cha soup ndi chabwino kwa kuchira:
- Supu ya nkhuku ndi ndiwo zamasamba
- Msuzi wa mafupa kapena msuzi wa nyama wopanda mafuta ambiri
- Supu ya sipinachi yoyera bwino
- Porridge kapena mpunga wophikidwa ndi msuzi
- Soto yoyera (pewani zokometsera kwambiri komanso mafuta ambiri)
Kuphatikiza apo, kumwa madzi kumakhalabe kofunika kwambiri. Ngati kuli kofunikira, imwani mchere wobwezeretsa madzi m'thupi monga momwe mukulimbikitsira, makamaka mukatsegula m'mimba.
5. Ma probiotic ndi prebiotics kuti abwezeretse thanzi la m'mimba
Pambuyo pa matenda—makamaka ngati mukumwa maantibayotiki—mabakiteriya m'matumbo amatha kusokonekera. Komabe, thanzi la m'mimba limakhudza kwambiri chitetezo chamthupi, chifukwa gawo la chitetezo chamthupi limalumikizidwa ndi matumbo.
Magwero a ma probiotics (mabakiteriya abwino):
- Yogurt yokhala ndi zokolola zogwira ntchito
- Kefir
– Tempeh
– Kimchi kapena ma pickles owiritsa (kuti mulawe, samalani ndi zokometsera ndi mchere)
Gwero la prebiotics (chakudya cha mabakiteriya abwino):
- Nthochi
– Adyo (yophikidwa pang'ono)
- Anyezi
- Oat
- Katsitsumzukwa
Kuphatikiza kwa ma probiotic ndi ma prebiotic kumathandiza kugaya bwino chakudya, kumathandizira kuyamwa kwa michere, komanso kumachepetsa chiopsezo cha kusokonezeka kwa m'mimba.
6. Mafuta abwino othandiza kutupa ndi kuchira
Mafuta nthawi zonse si oipa. Mafuta abwino amathandiza kupanga mahomoni, kuyamwa mavitamini osungunuka m'mafuta (A, D, E, K), komanso kumathandiza kuchepetsa kutupa akasankhidwa moyenera.
Magwero abwino a mafuta abwino:
- Peyala
- Mafuta a azitona
– Nsomba zonenepa monga salimoni ndi sardine (zokhala ndi omega-3 yambiri)
- Maamondi, mtedza
- Mbewu za Chia ndi mbewu za fulakesi
Pewani mafuta opangidwa ndi trans ndi zakudya zokazinga kwambiri chifukwa zimatha kukulitsa kutupa ndikusokoneza kugaya chakudya.
7. Zakudya zofewa zochepetsa chilakolako cha chakudya
Sizachilendo kuti odwala omwe adwala akadwala amve nseru, kupweteka pakhosi, kapena kuvutika kumeza. Pazifukwa izi, zakudya zofewa komanso zofunda zimakhala zosavuta kuzidya.
Zosankha zoti muyese:
– Phala la nkhuku (mafuta ochepa)
- Supu yopepuka ya kirimu kapena supu yoyera bwino
- Mpunga wophikidwa ndi nthunzi
- Smoothie ya zipatso ndi yogurt
- Mkaka wa pudding
– Mazira ophikidwa mofewa (ngati ndi abwino komanso abwino)
Chofunika kwambiri ndi kudya pang'ono koma kawirikawiri, kuti chakudya chanu chikwaniritsidwe popanda kukakamiza kugaya chakudya chanu kugwira ntchito molimbika.
8. Zokometsera ndi zosakaniza zachilengedwe zomwe zingathandize kuchira
Zonunkhira zina zimakhala ndi mphamvu zoletsa kutupa kapena zimathandiza kuchepetsa zizindikiro zazing'ono. Zonunkhira sizilowa m'malo mwa mankhwala, koma zimathandiza kudya zakudya zabwino mukachira.
Zitsanzo zomwe zimagwiritsidwa ntchito kwambiri:
– Ginger (amathandiza kuthetsa nseru, kutentha thupi)
– Turmeric (yoletsa kutupa, ikhoza kusakanikirana pophika)
– Uchi (umathandiza kuchepetsa chifuwa; osati cha makanda osakwana chaka chimodzi)
– Adyo (imathandiza chitetezo chamthupi, idyani pang'ono)
Gwiritsani ntchito pang'ono, makamaka ngati muli ndi vuto la m'mimba kapena GERD.
9. Zakudya zomwe ziyenera kuchepetsedwa panthawi yochira
Kuti kuchira kuyende bwino, mitundu ina ya chakudya iyenera kuchepetsedwa chifukwa ingapangitse thupi kugwira ntchito molimbika:
- Zakudya zokhala ndi shuga wambiri (zakumwa zotsekemera, kuphika mopitirira muyeso) zomwe zingayambitse kutupa
- Chakudya chokazinga ndi zakudya zonenepa kwambiri zovuta kugaya
- Chakudya chokometsera kwambiri chingakwiyitse m'mimba ndi m'matumbo
- Zakumwa zoledzeretsa zokhala ndi caffeine wambiri ngati zikupangitsa kuti munthu asamagone bwino kapena kutaya madzi m'thupi
– Mowa, chifukwa umalepheretsa kuchira komanso umasokoneza chitetezo cha mthupi.
Pomaliza: zakudya zopatsa thanzi ndizofunikira kwambiri
Kuchira ku matenda kumafuna kuleza mtima ndi kusasinthasintha. Sankhani zakudya zokhala ndi mapuloteni okwanira, chakudya chopatsa mphamvu chovuta, zipatso ndi ndiwo zamasamba zosiyanasiyana, ndi madzi okwanira. Komanso, samalani ndi thanzi lanu: ngati chilakolako chanu chachepa, idyani zakudya zochepa, pafupipafupi, ndipo sankhani zakudya zofewa, zosavuta kugayidwa.
Ngati muli ndi matenda ena monga matenda a shuga, mavuto a impso, zilonda zoopsa, kapena opaleshoni yaposachedwa, ndi bwino kufunsa dokotala kapena katswiri wa zakudya kuti akuuzeni za zakudya zomwe mukudya kuti zigwirizane ndi zosowa zanu zachipatala. Ndi zakudya zoyenera, thupi lanu lidzakhala ndi zinthu zabwino kwambiri zodzikonzera lokha—ndipo mutha kubwerera ku zochita zanu mwamphamvu komanso zathanzi.
