Kuchepetsa thupi ndi kuchepetsa thupi pa nthawi ya chikondwerero

Kuchepetsa thupi ndi kuchepetsa thupi pa nthawi ya chikondwerero

Mayi Mai Al-Jawdah, Clinical Dietitian, Medeor 24×7 International Hospital, Al Ain

• Ndi malangizo ati agolide oti mukhalebe ndi kulemera koyenera mutaonda kwambiri?

Kusunga kulemera koyenera sikophweka, koma nthawi yomweyo sizovuta monga momwe zikuwonekera. Ndikofunikira kwambiri kuti mukhale ndi kulemera koyenera chifukwa kumawonetsa thanzi lanu lonse ndikukutetezani ku matenda pakapita nthawi. Ndipo njira yosavuta yotithandizira kuti tikhale olemera kwambiri ndiyo kulinganiza ma calories omwe timadya ndi kuchita masewera olimbitsa thupi. Kulinganiza zopatsa mphamvu kumatanthauza kutsatira zakudya zopatsa thanzi zomwe zimaphatikizapo magulu onse azakudya, ndikuwonetsetsa kuti nthawi zonse mumazipanga kuchokera ku zakudya zokongola komanso zosiyanasiyana kuti musatope komanso kunyong'onyeka, ndikuwonetsetsa kuti mupatsa thupi lanu zonse zomwe zimafunikira kuchokera ku michere yofunika monga mavitamini ndi mchere. . Nazi njira zomwe zimatithandiza kuti tisanenepe tikaonda:

• Imwani madzi m'malo mwa zakumwa zozizilitsa kukhosi ndi timadziti totsekemera ngati mukumva ludzu.
• Idyani zokhwasula-khwasula ndi zokometsera monga zipatso ndi ndiwo zamasamba ngati mukumva njala m'malo mwa maswiti
• Kudya zakudya zinazake muzakudya zazikulu zitatu, kusiya kudya kumakupangitsani kumva njala ndipo mutha kudya chakudya chochulukirapo pa chakudya chotsatira.
• Idyani zakudya zokhala ndi fiber zambiri zomwe zimakupangitsani kumva kukhuta, monga: zipatso, ndiwo zamasamba, nyemba monga mphodza, ndi mbewu zonse.
• Gwiritsani ntchito mbale zing'onozing'ono kuti mudye, mudzaze theka la mbaleyo ndi masamba okongola omwe alibe wowuma, gawo limodzi mwa magawo atatu a mbaleyo ndi mapuloteni monga nsomba, nyama, nkhuku, kapena nyemba, ndipo gawo lomaliza la mbaleyo ndi lodzaza ndi chakudya chamagulu. monga mbatata kapena mbewu zonse (monga mpunga wabulauni, pasitala wabulauni, kapena buledi wabulauni).
• Osadya mukuonera TV.
• Idyani pang'onopang'ono, chifukwa kudya msanga kumapangitsa kuti mukhale ndi njala kwambiri kapena kudya kwambiri, motero mumanenepa kwambiri.
• Muzigona bwino usiku, chifukwa kusowa tulo kungayambitse kusintha kwa mahomoni omwe amakupangitsani kudya zakudya zambiri, zomwe zimabweretsa kulemera.

• Kodi munthu amaonda bwanji pa sabata imodzi?

Mulingo wabwinobwino wa kuwonda mkati mwa sabata umakhala pakati pa ½ - 1 kg pa sabata, ndipo tikataya kunenepa kwambiri mwachangu, timakonda kunenepanso, mwina pawiri kuposa kulemera kwam'mbuyo.

• Ndi zolakwika ziti zomwe timapanga titatha kudya komanso kuonda?

Anthu ambiri, akamaliza kudya zakudya zopatsa thanzi, ndikufika kulemera koyenera, amayamba kusintha moyo wawo ndikubwereranso ku zizolowezi zoipa zomwe zimatsatiridwa asanaperekedwe ku zakudya zopatsa thanzi. Amayambiranso kudya zakudya zambiri, makamaka maswiti ndi zakudya zokazinga. Ndipo zosankha zawo zimatembenukira ku zakudya zopanda thanzi, amadumpha chakudya cham'mawa, amadya zakudya zolemetsa usiku asanagone, ndipo sachita masewera. Kuti tipewe kutsika koteroko, kudya kuyenera kupangitsa kusintha kwa kachitidwe kachitidwe kachitidwe kake ndi zosankha za moyo. Kuti muchite izi, onetsetsani kuti mumadya zakudya zopatsa thanzi komanso zopatsa thanzi zomwe zimakupangitsani kuti mukhale okhuta pomwe mukupereka zosankha zosiyanasiyana kwamagulu onse azakudya.

• Kodi masana tiyenera kudya zakudya zingati?

       Kukonzekera chakudya masana ndi imodzi mwa njira zofunika kwambiri zomwe tingatsatire kuti tikhalebe ndi kulemera koyenera mutataya thupi. ndizotheka kudya chakudya chochuluka pa chakudya chotsatira. Ndipo itha kuphatikizidwa ndi zakudya zazikulu ndi zopepuka, zathanzi (3-2) patsiku.

Clinical Dietitian Mai Al-Jawdah amayankha mafunso ofunikira kwambiri pakuchepetsa thupi