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Makangaza amawerengedwa kuti ndi amodzi mwa zipatso zopatsa thanzi. Ngati mungakhale ndi pakati, ndiye kuti mungafune kudzipatsa nokha chakudya chopatsa thanzi komanso chopatsa thanzi. M'malo mokhulupirira zomwe ena anena zakudya ndi zomwe simuyenera kudya, muyenera kuchita kafukufuku wanu pang'ono ndikukonzekera tchati chodyera nokha.
Mwinanso mudakumana ndi malingaliro osiyanasiyana pankhani yakudya makangaza mukakhala ndi pakati. Aliyense adzakhala ndi malingaliro awo oti atsimikizire zomwe amakhulupirira ndikutsatira. Komabe, ndikofunikira kwambiri kuti muwerenge zowona zakudya makangaza mukamayembekezera.
Chakudya Chopatsa Thanzi Kupitilira Makangaza
Ngati muli ndi pakati ndipo mukuyang'ana kuti mudzipezere chakudya chambiri, ndiye kuti mukadaganizira zakumwa kwa makangaza. Ambiri amakonda makangaza chifukwa cha kukoma kwake komanso chifukwa ndi imodzi mwanjira zabwino kwambiri kuposa zokhwasula-khwasula zomwe zili ndi zopatsa mphamvu zazing'ono zanu.
Madokotala sanalangizepo za kudya makangaza, pokhapokha ngati muli ndi vuto linalake lakuthupi. Kupanda kutero palibe chifukwa chenicheni chomwe mayi wapakati sayenera kudya makangaza, makamaka poganizira momwe zimaperekera chakudya kwa inu ndi mwana wanu wosabadwa.
Ngati muli ndi pakati ndipo mukukhumba china chokoma, ndiye kuti muli ochepa chabe kuti mutenge makangaza, kapena mutha kusankha kukhala ndi madzi a makangaza, kuti muwonetsetse kuti mulinso ndi madzi okwanira.
Zofunikira pa Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakunja
Zanenedwa kuti mayi wapakati amafunikira ma calories owonjezera pafupifupi 300 tsiku lililonse, makamaka m'nyengo yake yachiwiri ndi yachitatu. Inu, mukakhala ndi pakati, mumafunanso zakudya zambiri. Chifukwa chake, ndibwino kuphatikiza mafuta opatsa kalori ndi zakudya zopitilira muyeso pomwa makangaza, omwe siokoma chabe komanso amapatsa thanzi pathupi.
Kodi Mumapindula Bwanji Mukamadya Makangaza Mukakhala ndi Pakati?
Werengani kuti mudziwe zina mwazabwino za makangaza pa nthawi yapakati.
• Matenda okhudzana ndi matumbo amapezeka nthawi zambiri ali ndi pakati. Makamaka patatha miyezi itatu yapitayi muli ndi pakati, mumakhala ndi vuto lodzimbidwa. Kuphatikiza chakudya chopatsa mphamvu mu zakudya zanu ndiyo njira yabwino kwambiri yothetsera mavutowa. Makangaza ndi gwero lokhala ndi michere yambiri ndipo kukhala ndi theka chikho cha makangaza kumawonetsetsa kuti matumbo anu akuyendetsedwa bwino, ndikumamasula ku zovuta zokhudzana ndi kudzimbidwa.
• Amayi apakati angapo amapezeka kuti akudwala matenda a kuchepa kwa magazi. Ngati mukuvutika ndi kuchepa kwa magazi panthawi yapakati, komanso zowonjezera zowonjezera zachitsulo zomwe adalangizidwa ndi dokotala, muyenera kuwonjezera kudya zakudya zopatsa chitsulo, zomwe zingakuthandizeni kuti hemoglobin yanu ikwere bwino. Kuchepa kwachitsulo panthawi yoyembekezera kumatha kubweretsa zovuta zingapo monga kubereka mwana asanabadwe komanso kubadwa kwa mwana wobadwa ndi thupi lochepa. Kudya makangaza kumatha kuonetsetsa kuti mukudya chitsulo tsiku lililonse.
• Kuyamwa kwachitsulo kumafunikira vitamini C mthupi lanu. Makangaza ndi gwero lolemera la vitamini C ndipo kukhala nawo mochuluka kumatsimikizira kuti thupi lanu limatha kuyamwa chitsulo kuchokera kuzowonjezera komanso zakudya zopatsa chitsulo m'njira yabwino.
Ngozi Zogwirizana Ndi Kugwiritsa Ntchito Makangaza Pakati Pakati
Tsopano popeza tadziwa zabwino zathanzi kuphatikiza makangaza mu zakudya zanu zapakati, tiyeni tiwone zina mwaziwopsezo zomwe zimadza chifukwa chodya chipatso ichi.
• Kugwira ntchito msanga chifukwa chaziphuphu kumatha kuyambitsidwa ndikulandidwa kwa makangaza, motero pewani kuwadya.
• Makangaza ngati atadyedwa mu mawonekedwe a madzi sayenera kukhala ochepa, chifukwa amakhala ndi ma calories ambiri.
• Ngati mukumwa mankhwala aliwonse, kupatula mankhwala owonjezera monga iron ndi calcium, mukakhala ndi pakati, ndibwino kukaonana ndi dokotala ngati mungathe kupitiriza kudya makangaza kapena ayi. Momwemo, makangaza ayenera kupewa ngati muli ndi mankhwala monga opopera magazi kapena mankhwala a kuthamanga kwa magazi.
Makangaza Amagwiritsa Ntchito Zofunikira Pazakudya Zakumapeto
Mukakhala ndi pakati, thupi lanu limafuna zakudya zingapo monga calcium, vitamini D, iron, protein ndi folate. Theka chikho cha makangaza chingakupatseni ma calorie 72 ndi mamiligalamu 9 kuchokera mamiligalamu 1000 a calcium yomwe thupi lanu limafunikira tsiku lililonse.
Kuchuluka kwa makangaza kukupatsaninso mamiligram 0,26 kuchokera pa milligram 27 za chitsulo tsiku lililonse, ma micrograms a 33 of the micrograms 800 omwe amafunikira patsiku ndi 1.45 magalamu a gramu 71 ya protein tsiku lililonse.
Theka la kapu ya makangaza imapatsanso thupi lanu mamiligalamu 8.9 a vitamini C, kuti thupi lanu lizitha kuyamwa chitsulo chomwe chimadyedwa kudzera muzakudya ndi zowonjezera.
Kudya makangaza mumtundu wa zipatso kapena ngati msuzi kungakupindulitseni m'njira zingapo, makamaka ngati muli ndi pakati. Komabe, ngati muli ndi nkhawa, pitani kukaonana ndi dokotala ndipo ngati akupatsani zala zazikulu, pitirizani kukadya zipatso zokoma ngati momwe mukufunira.
