Buku Lothandiza Anthu Odwala Matenda a Kagayidwe ka Thupi
Matenda a Kagayidwe kachakudya ndi gulu la matenda omwe amachitika limodzi ndipo amawonjezera chiopsezo cha matenda a mtima, sitiroko, ndi matenda a shuga amtundu wa 2. Munthu nthawi zambiri amaonedwa kuti ali ndi matenda a kagayidwe kachakudya ngati ali ndi zinthu zingapo izi: kuchuluka kwa chiuno (kulemera kwambiri), kuthamanga kwa magazi, shuga wambiri m'magazi osadya, triglycerides yambiri, ndi cholesterol yotsika ya HDL. Nkhani yabwino ndi yakuti kusintha zakudya ndi moyo kumatha kusintha kwambiri vutoli. Nkhaniyi ikufotokoza malangizo othandiza komanso otetezeka azakudya kuti athandize kuthana ndi matenda a kagayidwe kachakudya.
1. Yang'anani pa cholinga chachikulu cha zakudya
Cholinga cha zakudya cha matenda a metabolic syndrome si "chakudya chofulumira" chokha, koma kusintha pang'onopang'ono kwa kagayidwe kachakudya. Nthawi zambiri, zolinga zazikulu zimaphatikizapo: kuchepetsa mafuta am'mimba, kukhazikitsa shuga m'magazi, kuchepetsa triglycerides, kuwonjezera HDL, komanso kuthandizira kuwongolera kuthamanga kwa magazi. Kukwaniritsa zolingazi kumafuna kadyedwe kokhazikika, osati zoletsa zazikulu zomwe zimakhala zovuta kuzisunga.
2. Ikani patsogolo ubwino wa chakudya cham'mawa
Chakudya cham'mawa nthawi zambiri chimadzudzulidwa, koma zinthu zofunika kwambiri ndi mtundu ndi kukula kwa chakudyacho. Zakudya zokonzedwa bwino, monga mpunga woyera wochuluka, buledi woyera, Zakudya zotsekemera nthawi yomweyo, makeke otsekemera, zakumwa zotsekemera, ndi zakudya zokhwasula-khwasula zokhala ndi shuga wambiri, nthawi zambiri zimawonjezera shuga m'magazi mwachangu ndikuwonjezera kukana kwa insulin. Mosiyana ndi zimenezi, zakudya zokhwasula-khwasula zokhala ndi ulusi wambiri zimathandiza kuti mukhale okhuta kwa nthawi yayitali ndikuchepetsa kukwera kwa shuga m'magazi.
Zakudya zabwino zopatsa mphamvu m'thupi:
- Mpunga wofiira, mpunga wofiirira, kapena mpunga woyera wochepa wophatikizidwa ndi ndiwo zamasamba ndi mapuloteni
– Oats, mbatata, chimanga, chinangwa, zophikidwa m'magawo oyenera
- Mkate wa tirigu wonse, chimanga chopanda shuga wochuluka
- Zipatso zonse (osati madzi), makamaka zokhala ndi ulusi monga maapulo, mapeyala, guava, ndi papaya
Malangizo othandiza: gwiritsani ntchito njira ya "mbale yathanzi": theka la mbale ya ndiwo zamasamba zopanda sitachi, kotala la mapuloteni, ndi kotala la chakudya chophatikizana.
3. Wonjezerani kuchuluka kwa ulusi womwe mumadya tsiku ndi tsiku
Ulusi ndi chida chofunikira kwambiri polimbana ndi matenda a kagayidwe kachakudya chifukwa umathandiza kuchepetsa cholesterol, kukonza shuga m'magazi, komanso kuthandizira kuchepetsa thupi. Cholinga cha ulusi wa akuluakulu ndi pafupifupi magalamu 25-35 patsiku, koma anthu ambiri amafika theka la izi.
Magwero abwino kwambiri a ulusi:
- Ndiwo zamasamba: broccoli, nyemba zobiriwira, sipinachi, masamba a mpiru, kabichi, biringanya
- Nyemba: nyemba zofiira, nyemba zobiriwira, mphodza, nandolo
– Mbewu: mbewu za chia, mbewu za flax, khungwa la psyllium (ngati kuli koyenera)
- Zipatso zokhala ndi ulusi: avocado, guava, zipatso, malalanje
Onjezani ulusi pang'onopang'ono kuti mupewe kutupa kwambiri, ndipo sakanizani izi ndi madzi ambiri.
4. Sankhani mapuloteni opanda mafuta ambiri komanso okwanira.
Mapuloteni amathandiza kusunga minofu, kuchepetsa njala, komanso kuchepetsa kuyamwa kwa chakudya cham'thupi. Kusowa kwa mapuloteni kungakupangitseni kukhala ndi njala yambiri ndikupangitsa kuti zikhale zovuta kuwongolera kuchuluka kwa chakudya chomwe mumadya. Sankhani mapuloteni omwe ali ndi mafuta ochepa komanso osakonzedwa bwino.
Magwero a mapuloteni ofunikira:
– Nsomba (makamaka nsomba zonenepa monga sardine, salimoni, ndi mackerel) kawiri mpaka katatu pa sabata
- Nkhuku yopanda khungu, mazira okwanira
– Tofu, tempeh, edamame
– Nyama yofiira ndi yabwino, koma chepetsani kuidula pang'ono ndipo sankhani kudula kowonda.
– Mkaka kapena yogurt yopanda shuga (samalani kuti lactose siigwirizana ndi mkaka)
Mapuloteni okonzedwa monga soseji, nuggets, ng'ombe yophikidwa ndi chimanga, ndi nyama yosuta ayenera kuchepetsedwa chifukwa ali ndi mchere wambiri, mafuta okhuta, ndi zowonjezera.
5. Mafuta abwino: musawapewe, koma sankhani oyenera.
Anthu omwe ali ndi vuto la kagayidwe kachakudya nthawi zambiri amaopa kudya mafuta ndipo amatha kudya chakudya chambiri. Komabe, mafuta abwino amathandiza mahomoni, kukhuta, komanso thanzi la mtima. Chofunika kwambiri ndi kuchepetsa mafuta ochulukirapo komanso okhuta.
Wonjezerani mafuta abwino:
- Mafuta a azitona, mafuta a canola, mafuta a avocado
- Maamondi, walnuts, cashews (popanda mchere wambiri)
- Mbewu za mpendadzuwa, chia, mbewu za fulakesi
– Mapeyala ndi nsomba zonenepa (omega-3)
Malire:
- Chakudya chokazinga pogwiritsa ntchito mafuta mobwerezabwereza
- Margarine wolimba, wophikidwa pang'ono
- Chakudya chofulumira, makeke, tchipisi tokonzedwa tokhala ndi mafuta ambiri a trans
- Mafuta ambiri ochokera pakhungu la nkhuku, mafuta ambiri, mkaka wokhuthala kwambiri wa kokonati
Ngati mwazolowera kuphika ndi mkaka wa kokonati, sankhani mtundu wochepa thupi, chepetsani kuchuluka kwa chakudya, ndipo sakanizani ndi ndiwo zamasamba ndi mapuloteni opanda mafuta.
6. Lamulirani shuga wowonjezera ndi zakumwa zotsekemera
Zakumwa zotsekemera ndi chimodzi mwa zinthu zazikulu zomwe zimapangitsa kuti munthu azinenepa kwambiri komanso kuti thupi lake likhale ndi triglycerides yambiri. Tiyi wotsekemera, khofi wokhala ndi mkaka wotsekemera wambiri, tiyi wotsekemera, madzi a manyuchi, soda, ndi madzi opakidwa m'matumba zimathandiza kwambiri popanda kupereka kumva kuti wakhuta.
Njira zothandiza:
- Sinthani zakumwa ndi madzi, madzi osakaniza, tiyi wamba, khofi wopanda shuga
– Ngati n’kovuta kusiya, chepetsani shuga pang’onopang’ono (monga supuni ziwiri kufika pa imodzi, kenako theka, kenako osamwa shuga)
- Khalani ndi chizolowezi chodya zipatso zonse ngati mchere, osati mchere wotsekemera.
7. Samalani mchere kuti mupewe kuthamanga kwa magazi
Ngati vuto la kagayidwe kachakudya limabwera limodzi ndi kuthamanga kwa magazi, kuchepetsa sodium ndikofunikira. Mchere wambiri wobisika suli mu mchere wa patebulo, koma mu zakudya zokonzedwa.
Chepetsani magwero obisika a mchere:
- Chakudya cha nthawi yomweyo (Zakudya za nthawi yomweyo, supu ya nthawi yomweyo)
- Ma crackers, zokhwasula-khwasula zamchere
- Msuzi wa m'botolo, soya msuzi, msuzi wochuluka wa ufa
– Zakudya zosungidwa bwino (nsomba yothira mchere, nyama yokonzedwa)
Gwiritsani ntchito zonunkhira zachilengedwe monga anyezi, ginger, turmeric, lemongrass, masamba a laimu, ndi zitsamba kuti muwonjezere kukoma popanda kudalira mchere.
8. Sinthani kukula kwa chakudya ndi nthawi yodyera kuti zikhale zokhazikika.
Kupatula kusankha zakudya, zizolowezi zodyera zimakhudzanso shuga m'magazi ndi njala. Kudya mochedwa usiku, kudya zakudya zokhwasula-khwasula pafupipafupi, kapena kudya chakudya chambiri nthawi imodzi kungapangitse kuti shuga m'magazi asamayende bwino.
Mfundo yosavuta:
- Idyani nthawi zonse 2-3 patsiku ndi chakudya chimodzi ngati pakufunika.
- Pewani "kudya kwambiri" mutatha kudya kwa nthawi yayitali
- Konzani chakudya cham'mawa kapena chakudya choyamba chomwe chili ndi mapuloteni ambiri komanso ulusi wambiri kuti musamamve njala mosavuta
Kwa anthu ena, kuchepetsa nthawi yodya (monga nthawi yoti munthu azidya maola 12) kungakhale kothandiza, koma izi ziyenera kusinthidwa kuti zigwirizane ndi matenda anu komanso momwe mumachitira zinthu.
9. Chitsanzo cha menyu ya tsiku ndi tsiku yomwe ingathandize kwambiri matenda a kagayidwe kachakudya
Mmawa: oats ndi yogurt wamba, zidutswa za apulo, ndi mbewu za chia
Chakudya chamasana: mpunga wapakati wa bulauni, nkhuku yokazinga, broccoli yokazinga ndi kaloti, ndiwo zamasamba zatsopano
Chakudya chokhwasula-khwasula (ngati mukufuna): kagawo kakang'ono ka amondi kapena zipatso za guava
Chakudya chamadzulo: nsomba yokazinga, supu ya sipinachi yoyera, tofu/tempeh, chakudya cham'madzi pang'ono ngati muli ndi njala.
Sinthani magawo malinga ndi zosowa za ma calories, zaka, jenda, ndi zochita.
10. Kusasinthasintha, kuchita masewera olimbitsa thupi, ndi kuyang'anira
Zakudya zabwino zimakhala zothandiza kwambiri ngati ziphatikizidwa ndi masewera olimbitsa thupi nthawi zonse: kuyenda mwachangu, kukwera njinga, kusambira, kapena kuchita masewera olimbitsa thupi pang'ono kawiri mpaka katatu pa sabata kuti muwongolere mphamvu ya insulin. Kuwunikanso ndikofunikira: onani kuthamanga kwa magazi anu nthawi zonse, kuzungulira m'chiuno, shuga m'magazi, ndi mafuta m'thupi kuti muwone momwe zinthu zikuyendera.
Kutseka
Matenda a kagayidwe kachakudya amatha kuthandizidwa, ndipo nthawi zambiri amawongoleredwa kwambiri, ndi kusintha zakudya moyenera. Chofunika kwambiri ndikuwongolera kagayidwe ka chakudya, kuwonjezera ulusi, kusankha mapuloteni abwino, kuika patsogolo mafuta abwino, ndikuchepetsa shuga ndi mchere wowonjezera. Yambani ndi kusintha pang'ono, kosavuta kupanga—monga kusiya zakumwa zotsekemera kapena kuwonjezera magawo a ndiwo zamasamba—ndipo pang'onopang'ono muwonjezere. Ngati muli ndi mavuto kapena mukumwa mankhwala, funsani dokotala kapena katswiri wa zakudya kuti akupatseni dongosolo la chakudya lomwe lili lotetezeka komanso logwirizana ndi zosowa zanu.
