Sabata la National Nutrition 2020: Zakudya Zakudya 10 Ndi Malangizo Aumoyo Kwa Akazi Ogwira Ntchito

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Sabata ya National Nutrition imayang'ana kwambiri posonyeza zovuta zokhudzana ndi thanzi komanso machitidwe okhudzana ndiumoyo. Amakondwerera chaka chilichonse kuyambira 1 Seputembara mpaka 7 Seputembala kuti afalitse kuzindikira zakufunika kwathanzi ndi thanzi. Mbali ina yayikulu ya NNW ndikuwonetsa zomwe zimayambitsa, zovuta zake komanso njira zotsutsana ndi kuperewera kwa zakudya m'thupi.

M'chaka cha 1982, ntchitoyi idayambitsidwa ndi Central Government ku India kuti amvetsetse kufunikira kwakudya ndikulimbikitsa kukhala ndi moyo wathanzi komanso wathanzi pakati pa nzika. Mutu wa Sabata ya National Nutrition 2019 sunayanjidwebe ndi boma. Chaka chatha, mu 2018, mutu wa National Nutrition Week unali 'Pitirizani ndi Chakudya' ^[1] .

Sabata ya National Nutrition iyi, tiyeni tiwone zosowa za amayi ogwira ntchito. Kuyesera kulinganiza zofunikira pantchito, maudindo apabanja, ngakhale kuthana ndi zovuta zakomwe anthu azidya mwanjira inayake kapena kuwoneka bwino ngakhale atakumana ndi zotani m'maganizo kapena mwakuthupi, zitha kukhala zambiri nthawi zina. Zonsezi zitha kupangitsa kuti zikhale zovuta kwa azimayi ambiri kukhala ndi ubale wathanzi ndi chakudya, kulemera komanso thanzi lawo lonse ^[ziwiri] .

Chifukwa chake, ndiyenera kuvomereza. Kukhala `` katswiri wazakudya '' m'zipinda zambiri zomwe ndimakhala, zitha kupatsa mphamvu komanso kupanikiza nthawi yomweyo. Koma zisankho zoyenera zitha kuthandizira kutonthoza, kuwonjezera mphamvu, kuthandizira kuwongolera kunenepa ndikuthandizira kukwaniritsa zosowa zathu pazakudya. Chifukwa chake, chaka chino, ndikugawana ndi maupangiri ochepa kuti mukwaniritse moyo wanu watsiku ndi tsiku ngati azimayi ogwira ntchito-

1. Fotokozani zolinga zanu zathanzi

Choyamba, monga kusintha kwina kulikonse komwe mungapange pamoyo wanu monga kusankha njira yantchito, kapena mnzanu wapabanja kapena sukulu yoyenera ya mwana wanu, ndikofunikira kuti mufufuze ndikufotokozera cholinga chanu musanadyeko kapena musadye kapena moyo ^[ziwiri] .

Nthawi zonse kumakhala bwino kumveketsa bwino zomwe mukugwira. Mwachitsanzo, ngati ndinu mayi woyamwitsa yemwe akuyenera kukhathamiritsa zakudya zopatsa thanzi kapena mkazi wamanopausal, yemwe akufuna kuti azikwanira ndi ma jean omwe mumawakonda ndikupanga mphamvu ya mafupa kapena ngakhale mukuyesetsa kuthetsa kutopa kwanthawi yayitali- zonsezi ndizabwino zolinga zomveka zomwe zingalimbikitse kusintha.

2. Idyani moyenerera

Zakudya zopatsa thanzi zimapatsa mphamvu komanso zimachepetsa matenda. Nayi kalozera wazomwe mungaphatikizire patsiku:

• Zakudya zosachepera 4-5 zama protein kudzera muzakudya monga nyemba, mphodza, nyemba, tofu, nsomba, nkhuku, nyama, mtedza ndi mbewu
• Makapu osachepera 3-4 azamasamba zokongola - mwatsopano kapena mazira
• Pafupifupi makapu 1-2 a zipatso ^[3]
• Pafupifupi magalamu 100 a mbewu zonse monga mkate wa tirigu, oats, mpunga wabulauni kapena rye
• Pafupifupi magawo atatu amkaka / mkaka monga mkaka, yogati, tchizi kapena mkaka wa almond / soya
• Madzi okwanira, makamaka zakumwa zosasakaniza, amazaza chifukwa cha zochitika

3. Samalani ndi micronutrients

Micronutrients amatanthauzidwa ngati zinthu zofunika zofunika ndi matupi athu pang'ono pamoyo wathu wonse. Amagwira ntchito zosiyanasiyana zakuthupi kuti akhalebe athanzi. Mukakhala otanganidwa kwambiri, komanso chakudya chikakhala chofunikira kwambiri pampando wakumbuyo, ndikosavuta kuiwala zakudya zazing'onozing'ono, zina zomwe ndizofunikira kwa amayi ^[3] .

Chitsulo: Iron ndichimodzi mwazinthu zofunikira kwambiri kuti zithandizire kukhalabe ndi mphamvu pakati pa azimayi omwe asanabadwe. Zakudya monga nyama yofiira, nkhuku, nsomba, masamba obiriwira, nyemba, mphodza ndi mtedza ndizomwe zimayambitsa zakudya zachitsulo. Kudya zakudya zokhala ndi mavitamini C kuphatikiza zachitsulo zamasamba kumatha kuyamwa ^[4] .

Zolemba: Amayi azaka zobereka amafunikira kudya folate acid (folic acid) yokwanira kuti achepetse vuto la kubadwa. Chakudya chokwanira cha folate chitha kupezeka kuphatikiza zakudya monga zipatso za malalanje, masamba obiriwira, nyemba ndi nandolo zomwe mwachilengedwe zimakhala ndi zolemba zambiri. Zofunikira pamankhwala ndizokwera kwambiri kwa azimayi omwe ali ndi pakati kapena akuyamwitsa. Chifukwa chake, zowonjezera zitha kufunikira ^[5] .

Calcium ndi Vitamini D: Amayi amafunika kudya zakudya zosiyanasiyana zomwe zimakhala ndi calcium tsiku lililonse kuti apeze komanso kukhala ndi mafupa ndi mano olimba. Kwa amayi omwe atha msinkhu, izi ndizofunikira kwambiri popewa kupindika kwa mafupa motero kufunikira kwa michere yonse ^[3] .

Zakudya zina zomwe zili ndi calcium yambiri ndi mkaka, yoghurt, tchizi, sardine, tofu (wopangidwa ndi calcium sulphate), ma almond, mbewu za chia ndi njira zina za mkaka wokhala ndi calcium yolimba. Mavitamini D okwanira alinso gawo lofunikira la kuyamwa kwa calcium ndi thanzi la mafupa. Mavitamini D amapezekanso ndi nsomba zamafuta monga saumoni, mazira, ndi zakudya zolimba ^[10] .

4. Pewani zakudya zopangidwa kale

Kaya muli m'gulu liti la moyo, kusungitsa zakudya zosakonzedwa ndizofunikira kwambiri. Chifukwa chake, gawo loyamba ndikutsuka khitchini yanu, desiki laofesi, kabati yazakudya monga mabisiketi, makeke, makeke, mitanda ndi maswiti ndi zakudya zokha zokha kapena zochepa zosinthidwa monga zipatso, ndiwo zamasamba, mtedza, nyemba, tchizi, yogati, mapuloteni a nyama zowonda, zakumwa zosaswedwa ndi mafuta athanzi. Mwanjira imeneyi, zakudya zanu zambiri sizikhala ndi zakudya zopatsa mphamvu, zopatsa thanzi, zopanda thanzi zomwe zitha kuwononga thanzi lanu ^[3] .

Ndipo dziwani izi! Ambiri aife timakhala ndi zochitika zambiri monga masiku okumbukira kubadwa, misonkhano ndi misonkhano yokhutiritsa chilakolako chodya zakudya zopanda pake, choncho siziyenera kukhala ndi malo athu ^[6] .

5. Malire caffeine

Maofesi amakhala ndi zophika kapena malo odyera opanda malire a khofi ndi tiyi. Kupeza mosavuta zakumwa za khofi izi kumatha kuyambitsa kumwa kwambiri. Kafukufuku apeza kuti azimayi ali ndi mwayi wopeza njira zolimbanirana ndi matenda kuposa amuna monga zakumwa zozizilitsa kukhosi, kusuta, kapena kumwa mowa wochuluka wa caffeine, akagwira ntchito kwa nthawi yayitali. Kafukufukuyu adawonetsa kuti kupsinjika kumatha kupangitsa anthu kusankha zosankha zopanda shuga zabwino komanso mafuta ambiri.

Ngakhale khofi ndi tiyi wopanda shuga zilibe zopatsa mphamvu, zimatha kuchepetsa kuyamwa kwa zakudya zina zomwe zimadya, kuonjezera zosowa zamadzimadzi, komanso kusokoneza tulo kutengera kuchuluka kwa nthawi ya tiyi kapena khofi. Chifukwa chake ndibwino kuchepetsa kumwa khofiine m'makapu 1-2, koyambirira kwa tsiku, kupatula nthawi yoti mudye ^{[7] [8]} .

6. Bweretsani chakudya chophika kunyumba momwe mungathere

Ngakhale kudya zakudya zopangidwa kunyumba kumatha kukhala kodzadza ndi ma kalori, kutengera zomwe mumaphika, koma mumatha kuwongolera kuchuluka ndi mtundu wa zosakaniza zomwe mumawonjezera pachakudya chanu kuposa zomwe mumadya m'malesitilanti ndi malo ena ogulitsira zakudya ^[3] . Akatswiri ena a sayansi ya ubongo amakhulupirira kuti zakudya zosakoma kwambiri zimatha kufotokozera pang'ono za mliri wa kunenepa kwambiri womwe dziko likukumana nawo.

Zakudya zosakwanira ndizomwe zimadzaza mafuta, shuga ndi mchere kuti zikhale zosangalatsa komanso zosakanikirana - zakudya zopangidwa ndi anthu ambiri. Chifukwa chake, kubweretsa chakudya chanu chakunyumba kumachepetsa kuchepa kwanu pazakudya zosakwanira ndipo kumachepetsa chiopsezo chanu chokhala osadya ^{[5] [6]} .

7. Phunzirani kusiyanitsa pakati pa Njala Yamtima ndi Njala Yeniyeni

Ambiri aife timasokonezeka pakati pa awiriwa ndikumatha kudya chakudya chomwe thupi lathu silifuna ^[9] .

8. Pezani njira zothanirana ndi zovuta zokhudzana ndi ntchito

Kusinkhasinkha: Kafukufuku wosiyanasiyana wasonyeza kuti kusinkhasinkha kumachepetsa kupsinjika potithandiza kuti tizikumbukira zosankha zathu. Mwachizoloŵezi, mutha kumvetsera mwatcheru ndikupewa chilimbikitso chofuna kupeza chakudya chotonthoza. Chifukwa chake, khalani osachepera mphindi 1-2 zakumapumira m'masiku angapo kuti muthane ndi kupsinjika ^{[10] [khumi ndi chimodzi]} .

Thandizo pamagulu: Anzathu, ogwira nawo ntchito komanso magwero ena othandizira anthu akuwoneka kuti ali ndi zotsatira zabwino pochepetsa nkhawa. Anthu amawoneka kuti amatha kuthana ndi kupsinjika akathandizidwa ndi anzawo komanso kuyankha mlandu. Chifukwa chake, pitani mukamwe chakumwa kapena kudya ndi anzanu ndi abale anu kuti mupume pang'ono!

9. Sunthani thupi lanu

Tonsefe timadziwa kuti kuchita masewera olimbitsa thupi ndi gawo lofunikira paumoyo wathunthu, koma ambiri a ife timavutika kupeza nthawi yokhazikika. Kukhala kumbuyo kwa desiki tsiku lonse osachita chilichonse kapena kusachita chilichonse kungawononge thanzi lanu lamaganizidwe ndi thupi ^[12] . Pankhani yathanzi, kukhala nthawi yayitali kumatha kuwonjezera chiopsezo chanu cha matenda osatha monga matenda ashuga, matenda amtima ngakhale khansa.

Kuyenda kuchimbudzi chakuya kwambiri kuchokera pa desiki lanu, kapena kuyenda mwachangu kupita kuofesi ya anzanu kuti mukakambirane m'malo mongogwiritsa ntchito imelo / macheza, kapena kugwiritsa ntchito sitepe yoyimirira m'malo mwa desiki wamba ndizosavuta komanso zosavuta njira zophatikizira kusunthira kwina mpaka tsiku lanu logwira ntchito ^[13] .

10. Muzikumbukira zopatsa mphamvu

Amayi nthawi zambiri amakhala ndi minofu yotsika kwambiri komanso mafuta ambiri ndipo amakhala ocheperako kuposa amuna. Zotsatira zake, akazi nthawi zambiri amafunikira zopatsa mphamvu zochepa kuti akhale ndi thupi lolimba komanso magwiridwe antchito. Chifukwa chake, ndikofunikira kusamalira kuchuluka kwa zakudya zomwe zimadyedwa monga kukumbukira mtunduwo ^{[12] [13]} .

Karthika Thirugnanam ndi Clinical Nutritionist / Dietitian ku Tucker Medical, Singapore. Monga katswiri wazakudya zamankhwala, a Thirugnanam amagwira ntchito zosiyanasiyana za ma dietetics monga upangiri wazakudya, maphunziro ndi mawonetsedwe, kapangidwe kazakudya komanso kulowererapo koyenera pachikhalidwe.

1. [1]India Kukondwerera. (nd). MLUNGU WABWINO WA CHAKUDYA. Kuchokera ku https://www.indiacelebrating.com/events/national-nutrition-week/
2. [ziwiri]Gay, J. (2018). Thanzi la amayi: mawonekedwe apadziko lonse lapansi. Njira.
3. [3](Adasankhidwa) Willett W. (2017). Idyani, imwani, ndipo khalani athanzi: chitsogozo cha Harvard Medical School chokhudza kudya koyenera. Simon ndi Schuster.
4. [4]Abbaspour, N., Hurrell, R., & Kelishadi, R. (2014). Unikani pazitsulo ndikufunika kwake kwa thanzi la munthu. Zolemba pa kafukufuku wamasayansi azachipatala: magazini yovomerezeka ya Isfahan University of Medical Science, 19 (2), 164.
5. [5]N Gearhardt, A., Davis, C., Kuschner, R., & D Brownell, K. (2011). Kuledzera kotheka kwa zakudya zosakwanira. Ndemanga zamakono zakumwa mankhwala osokoneza bongo, 4 (3), 140-145.
6. [6]Doğan, T., Tekin, E. G., & Katrancıoğlu, A. (2011). Kudyetsa zomwe mukumva: Kudzifotokozera kudzidya kwanu. Sayansi ya Procedia-Social and Behaeveal, 15, 2074-2077.
7. [7]Bortolus, R., Blom, F., Filippini, F., van Poppel, M. N., Leoncini, E., de Smit, D. J., ... & Mastroiacovo, P. (2014). Kupewa zovuta zakubadwa ndi zovuta zina zotenga pakati ndi 4.0 mg ya folic acid: mayesero azachipatala am'magulu ku Italy ndi Netherlands. Mimba ya BMC ndikubereka, 14 (1), 166.
8. [8]Abbaspour, N., Hurrell, R., & Kelishadi, R. (2014). Unikani pazitsulo ndikufunika kwake kwa thanzi la munthu. Zolemba pa kafukufuku wamasayansi azachipatala: magazini yovomerezeka ya Isfahan University of Medical Science, 19 (2), 164.
9. [9]O'Connor, D. B., Jones, F., Conner, M., McMillan, B., & Ferguson, E. (2008). Zotsatira zamavuto amtsiku ndi kalembedwe pakudya pamakhalidwe akudya. Psychology Zaumoyo, 27 (1S), S20.
10. [10]Feskanich, D., Willett, W. C., & Colditz, G. A. (2003). Calcium, vitamini D, kumwa mkaka, ndi mafupa a m'chiuno: kafukufuku yemwe angakhalepo pakati pa amayi omwe atha msinkhu. Magazini yaku America yonena za kuchipatala, 77 (2), 504-511.
11. [khumi ndi chimodzi]Katterman, S. N., Kleinman, B. M., Hood, M. M., Nackers, L. M., & Corsica, J. A. (2014). Kusinkhasinkha mwamaganizidwe monga njira yolowerera kudya, kudya mwamalingaliro, ndi kuonda: kuwunika mwatsatanetsatane. Makhalidwe akudya, 15 (2), 197-204.
12. [12]Hallam, J., Boswell, R. G., DeVito, E. E., & Kober, H. (2016). Kuyikira Kwambiri: Kugonana komanso jenda: kusiyanasiyana kokhudzana ndi jenda pakukhumba chakudya ndi kunenepa kwambiri. Magazini a Yale a biology ndi mankhwala, 89 (2), 161.
13. [13]Biswas, A., Oh, P. I., Faulkner, G. E., Bajaj, R. R., Silver, M. A., Mitchell, M. S., & Alter, D. A. (2015). Kukhazikika komanso kuyanjana ndi chiopsezo cha matenda, kufa, komanso kugona mchipatala mwa akulu: kuwunika mwatsatanetsatane ndikuwunika meta. Zolengeza zamankhwala amkati, 162 (2), 123-132.

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