Zakudya izi sizimakulitsa kulemera

Zakudya izi sizimakulitsa kulemera

Pofuna kuthetsa chisokonezo ndi kuika zinthu moyenera, dokotala wa Clinical Dietitian Dr. Srimathi Venkatraman akulangiza kuti: Musamadye zakudya zolimbitsa thupi kapena zakudya zamtundu uliwonse chifukwa zomwe zimagwira ntchito kwa ena sizingagwire ntchito kwa inu, ndipo zomwe muyenera kuchita ndikumvetsera. Zosowa za thupi lanu ndikuwona zomwe zimagwira ntchito kwa ena.

1. Imwani madzi ofunda ndi mandimu ndi/kapena uchi m'mawa

Dr. Venkatraman akunena kuti kumwa madzi ofunda ndi mandimu kapena uchi m'mawa sikuchepetsa mafuta koma kumawononga dongosolo la m'mimba m'kupita kwanthawi. Panthaŵi imodzimodziyo, akulongosola kuti kuchepetsa ma calories ena mwa kuloŵetsa tiyi kapena khofi m’maŵa, mukhoza kumwa madzi ofunda, osati otentha kapena otentha.

2. Mkaka Wa nthochi

Dr. Venkatraman akufotokoza kuti nthochi sizimayambitsa kunenepa kwambiri ndipo ndi chakudya chopatsa thanzi, chopatsa mphamvu chokhala ndi potaziyamu ndi mabakiteriya opindulitsa, choncho ndi opindulitsa pa thanzi la m'mimba. Nthochi zokhala ndi mkaka ndizofala ndipo “zipatso, maapulo, mtedza, ndi tirigu m’maŵa” zikhoza kuwonjezeredwa kwa iwo.

3. Mpunga woyera

Mpunga uli ndi wowuma wambiri, koma ndi chakudya chambiri cha anthu ambiri. Dr. Venkatraman amalimbikitsa kudya mpunga wosapukutidwa, kapena ngati mpunga woyera ulipo, uyenera kukhala wofanana ndi ndiwo zamasamba, makamaka mpunga mu chiŵerengero cha 1: 3, ndiko kuti, pa chikho chilichonse cha mpunga, makapu 3 a masamba osakhuthala amadyedwa. .

4. Mchere wa Pinki wa Himalayan

Dr. Venkatraman amawona kuti mchere wokhazikika umakhala wabwino malinga ngati kudya kwa tsiku ndi tsiku kwa 5g / tsiku kapena supuni ya 5 sikudutsa, monga momwe bungwe la World Health Organization (WHO) likulimbikitsira. Mchere wa pinki wa Himalayan ulinso ndi mchere wambiri monga potaziyamu womwe sungakhale woyenera pazachipatala. Mulimonsemo, kudya magalamu XNUMX a mchere wamtundu uliwonse patsiku kumawononga thanzi.

5. Gluten

Dr. Venkatraman akunena kuti gluten ndi yovulaza ngati munthu ali ndi mphamvu ya gluten kapena atapezeka kuti ali ndi matenda a leliac, matenda omwe amayamba chifukwa cha gluten omwe amatha kuwononga matumbo aang'ono. Ngati munthu sakudwala matenda amenewa, ndi bwino kudya gilateni.

6. Chepetsani mafuta ndi chakudya chamafuta

Dr. Venkatraman amakhulupirira kuti kuchepetsa kudya kwa mafuta odzaza ndi mafuta odzola, omwe amapezeka muzakudya zokazinga, ndiko kupanga kolondola kwambiri, chifukwa ali odzaza ndi zopatsa mphamvu. N'chimodzimodzinso ndi chakudya, chifukwa ndi zolondola kuchepetsa ufa woyengeka, mkate woyera ndi mpunga wopukutidwa.

Dr. Venkatraman akugogomezera kuti njira yolondola yochepetsera thupi ndiyo kudya zakudya zopatsa thanzi komanso kutentha ma calories kuposa momwe mumadya.

7. Pewani dzira yolk

Dr. Venkatraman amalimbikitsa kudya mazira athunthu, mwachitsanzo azungu ndi yolks, chifukwa ndi chakudya chopatsa thanzi kwambiri. Mazira ndi gwero lambiri la mapuloteni komanso ali ndi mavitamini ndi mchere.

8. Shuga wa kanjedza

"Aliyense amadziwa kuti pali vuto loyipa la shuga woyengedwa m'thupi la munthu, koma zatsimikiziridwanso kuti chotsekemera chopanga ngati aspartame chimawononga mabakiteriya opindulitsa a m'matumbo, omwe amatha kukhudza thanzi lanthawi yayitali, choncho ndibwino kwambiri. kuyesera,” anatero Dr. Venkatraman.” Muzidya shuga wa mgwalangwa pang’onopang’ono.

9. Zakudya zazing'ono tsiku lonse

Mu ndondomeko ya zakudya zopatsa thanzi, Dr. Venkatraman akuti, palibe kukula kwamtundu umodzi. Amabwerezanso kuti munthu sangakhale wonenepa komanso wathanzi komanso nthawi yomweyo sizikutanthauza kuti munthu amakhala wathanzi nthawi zonse chifukwa chowonda.

Iye akufotokoza kuti sikuloledwa kunenepa chifukwa kungapangitse chiopsezo cha matenda monga shuga ndi matenda a mtima. Panthawi imodzimodziyo, palibe kulemera koyenera chifukwa zimadalira kapangidwe kake ndi chikhalidwe cha thupi.

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