Hypertrophic Cardiomyopathy: Zizindikiro, Zomwe Zimayambitsa, Chithandizo Chake ndi Kupewa Onani Zitsanzo Pazidziwitso Zachangu Lolani Zidziwitso Kwa Zidziwitso Zatsiku ndi TsikuMonga
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Kudya tsiku lililonse kumafotokoza zambiri za thanzi lanu. Chinsinsi cha chakudya chopatsa thanzi ndi kuchuluka kwa ma calories omwe timatenga kuti tisunge mphamvu zomwe timagwiritsa ntchito komanso mphamvu zomwe zagwiritsidwa ntchito Anthu amakhala okhaokha m'nyumba zawo ndipo mwayi wake ndiwoti, amatha kupita kuzakudya zopanda thanzi munthawiyo. Kuchuluka kwa kuchuluka kwama calories kungakulire ndipo kugwiritsa ntchito mphamvu kumachepetsa kuyambitsa kunenepa. Komanso, zitha kuyika anthu pachiwopsezo cha matenda osachiritsika komanso chitetezo chochepa.
Kukhala ndi chizoloŵezi chodya moyenera sikuli kovuta monga kumawonekera panthawi yodzipatula. Mwa kubweretsa kusintha kwakung'ono pazakudya zanu za tsiku ndi tsiku, mutha kusintha thanzi lanu. Onani malangizo angapo athanzi omwe mungaphatikizire pamoyo wanu mukakhala kunyumba.
1. Pewani Kudya Zakudya Zosakaniza
Kudya zakudya kapena zakumwa zomwe zili ndi shuga wambiri kumatha kuwonjezera ngozi ya kunenepa kwambiri, matenda ashuga komanso zibowo. Izi ndichifukwa choti zili ndi ma calories ambiri komanso mphamvu ndipo zimathandizira kuwonjezera kunenepa komanso kuchuluka kwa shuga mthupi ngati mphamvu saigwiritsa ntchito moyenera. Popeza kulimbitsa thupi kwatsitsidwa chifukwa chotseka, ndibwino kuti mudye zopangira shuga zochepa. [1]
2. Idyani Zakudya Zomwe Zili Zabwino Pa kagayidwe Kanu
Ochita kafukufuku akuti mukamadya chakudya chambiri nthawi imodzi, chifukwa chakuchepa kwakanthawi pakati pazakudya ziwirizi metabolism imachedwa. Kukhala ndi chakudya chochepa pakatha maola atatu kapena anayi amaonedwa kuti ndi njira yabwino yopezera kagayidwe kamene kamathandizira kuwotcha mafuta ambiri patsiku.
3. Idyani Pang’onopang’ono
Kudya pang'onopang'ono kumathandiza kugaya bwino chakudya, kuchepa thupi komanso kukhuta kwambiri. Tikamadya pang'onopang'ono, timafunafuna zambiri zomwe zimalimbikitsa kugaya zakudya mosavuta zikafika m'mimba. Komanso, timakhala osangalala tikamaliza kudya zomwe zimatithandiza kudya pang'ono ndikuchepetsa thupi. [ziwiri]
4. Chepetsani Mafuta Kapena Mafuta Odzaza
Mafuta okhuta amakonda kuwonjezera cholesterol yoyipa mthupi lathu ndikuwonjezera chiopsezo cha matenda amitsempha kapena matenda amtima. Amuna amalimbikitsidwa kuti atenge mozungulira 30 g ndipo akazi 20 g ya mafuta okhuta tsiku. Chifukwa chake, kuchepetsa zakudya monga batala, masoseji, mabisiketi ndi ma pie ndiye njira yabwino kwambiri yathanzi.
5. Kuchepetsa Kudya Sodium
Mchere wochuluka kapena sodium wochuluka mu zakudya zingapangitse chiopsezo cha kuthamanga kwa magazi komwe kungayambitse matenda a stroke kapena matenda a mtima. Pewani zinthu zamchere zogulitsidwa pamsika monga tchipisi ndi zakudya zachangu chifukwa zimakhala ndi mchere wambiri. Institute of Medicine imapereka 1.5 gm yamchere patsiku kuti munthu akhale ndi thanzi labwino. [3]
6. Sankhani Mbewu Zathunthu
Zakudya zambewu zonse monga oatmeal, quinoa, mpunga wabulauni ndi buledi wa tirigu ndi njira zabwino kwambiri kuti thupi likhale lathanzi popeza ndilopanda gluteni komanso limakhala ndi michere yambiri monga iron, manganese, selenium ndi michere ya zakudya. Amathandizira kugaya ndikukupangitsani kumva kukhala okhutira kwakanthawi motero, ndikuthandizira kuwongolera kunenepa.
7. Imwani Madzi Owonjezera
Madzi ndi chakumwa chopatsa thanzi kuposa zonse. Zimathandizira kutulutsa poizoni m'thupi ndikusunga thupi lanu kwakanthawi. Kusowa madzi m'madzi kumatha kubweretsa kutopa komanso kupweteka mutu. Chifukwa chake, ndibwino kusankha kumwa madzi ndikukhala athanzi komanso athanzi.
8. Control Kukula kwa Gawo
Njira yabwino yodyera pang'ono ndikukhala athanzi ndikudya m'mbale zazing'ono. Kusankha mbale yaying'ono kumatha kupusitsa ubongo wanu kuganiza kuti mukudya kwambiri poyerekeza ndi mbale zazikulu zomwe zili ndi gawo lomwelo. Kafukufuku wambiri akuwonetsa kuti anthu amakonda kudya zopitilira 30% akapatsidwa mbale zazikulu kapena mbale zazikulu. [4]
9. Wonjezerani Kudya Mapuloteni
Zakudya zomwe zili ndi mapuloteni ambiri zimathandizira kuthana ndi njala yanu ndikudya ma calories ochepa powapatsa mphamvu yokwanira. Idyani zakudya monga yogreek yogreek, nsomba, mbewu, quinoa ndi nyemba kuti mupindule ndi zomanga thupi komanso zina popanda kulemera kwanu.
10. Idyani Zipatso Zambiri Ndi Masamba
Malinga ndi WHO, zipatso ndi ndiwo zamasamba zimachepetsa chiopsezo cha matenda amtima, matenda ashuga, kunenepa kwambiri komanso mitundu yambiri ya khansa. Amadzaza ndi ma antioxidants, mavitamini ndi michere yomwe imapereka michere yofunikira m'thupi. Yesetsani kuphatikiza zipatso kamodzi kapena masamba obiriwira tsiku lililonse. [5]
Malangizo Ena Ofunika
- Imwani mkaka wopanda mafuta kapena wopanda mafuta ambiri.
- Sankhani zakudya zomanga thupi monga chifuwa cha nkhuku.
- Musaphonye zakudya zam'madzi chifukwa ali ndi mafuta ambiri omega-3.
- Yang'anirani zopatsa mphamvu zanu tsiku lililonse.
- Pitani mwachangu ndikuphika kapena kuwotcha zakudya zanu.
- Sinthanitsani zakumwa zotsekemera ndi timadziti ta zipatso.
- Yesetsani kudya zakudya zophikidwa kunyumba m'malo moitanitsa kuchokera panja.
- Pezani kugona kopanda phokoso usiku
- Khalani achangu pochita zomwe mumakonda kunyumba.
- Pewani kudya kapena kudya mukakhala achisoni, osungulumwa kapena otopa.
- Osadumpha kadzutsa
- Musaiwale kuwonjezera saladi pachakudya chilichonse.
