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Zakudya zimasinthasintha nyengo iliyonse. M'nyengo yozizira, kudya mphamvu zamagetsi tsiku ndi tsiku kumawonjezereka kwa amuna onse, akazi ndi ana kuti athane ndi kuzizira ndikuthandizira chitetezo chazizira ndi chimfine, zomwe zimafala kwambiri panthawiyi. [1]
Akatswiri amati mikhalidwe yazakudya mwina imasintha m'nyengo yozizira chifukwa thupi limafuna zakudya zambiri zomwe zimawathandiza kuti azitentha kwanthawi yayitali, kumenya matenda opatsirana, ali ndi mafuta ochepa opewera kunenepa komanso opatsa thanzi kuti akule ndikukula.
Komanso, pali zakudya zina zomwe sizimaphatikizidwa pazakudya zachisanu. Onani zakudya zomwe mungaphatikizepo ndikupewa pazakudya za ana m'nyengo yozizira.
1. Mtedza
Mtedza ndi zakudya zopatsa thanzi komanso zopanga zinthu zambiri. Amakhala ndi mankhwala a phenolic, mapuloteni apamwamba kwambiri, ma phytosterol ndi ma fiber omwe amathandiza kuchepetsa zochitika zotupa, cholesterol, khansa ndi matenda ena ambiri. Popeza kuwawa kwa njala kumachulukirapo nthawi yachisanu, mtedza umawathandiza kuti azikhala kutali kuti ateteze kunenepa ndikupatsanso thupi kutentha. [1] Samalani ndi zovuta za mtedza mwa ana ena. Zitsanzo zina za mtedza ndizo:
- Mtedza wa Brazil
- Pecans
- Njuchi
- Walnuts
- Pistachios
- Makhalidwe
- Maamondi
2. Vitamini C
Malinga ndi kafukufuku, vitamini C imadzaza kwambiri zipatso ndi ndiwo zamasamba. Vitamini wofunikirayu ali ndi gawo lalikulu popewa matenda opuma monga mphumu ndi kupumira mwa ana, omwe amapezeka kwambiri nthawi yachisanu. [ziwiri] Zitsanzo zina za zipatso ndi mavitamini a vitamini C ndi awa:
- Malalanje
- Sipinachi
- Mbatata
- Chipatso champhesa
- Burokoli
- kiwi
- Zipatso
3. Mapuloteni a masamba
Zakudya zamapuloteni zomwe zimadya nthawi yachisanu zimathandizira kukulitsa chitetezo m'nyengo. Amakhala ndi ma antioxidants ambiri ndipo ali ndi zotsutsana ndi zotupa zomwe zimatithandiza kutetezedwa ku chimfine ndi chimfine, zomwe zimatipatsa kutentha nthawi yomweyo. Zitsanzo zina za mapuloteni azamasamba ndi awa:
- Beetroot
- Nandolo zobiriwira
- Radishi
- Kaloti
- Sipinachi
- Nyemba
- Mphodza (yophika)
4. Omega-3 fatty acids
M'nyengo yozizira, khungu limafota msanga ndipo muthanso kumeta tsitsi mwa ana anu. Omega-3 fatty acids amachititsa kuti khungu lizitha kuyenda bwino komanso kuchepetsa kuphulika, komanso kuchepetsa khungu ndikuchepetsa kukwiya. Zimathandizanso kuchepetsa kuchepa kwa tsitsi chifukwa cha zinthu zake zotsutsana ndi zotupa. Kafukufuku wambiri akuwonetsanso zabwino za omega-3 fatty acids popewa kuzizira, kutsokomola komanso zochitika za mphumu nthawi yachisanu. Zitsanzo za zakudya zokhala ndi omega-3 ndi monga:
- Nsomba zamadzi ozizira monga mackerel, nsomba ya saumoni.
- Bzalani mafuta monga mafuta a canola.
- Walnuts
- Mbewu monga mbewu za chia ndi flaxseeds.
- Zipatso za Brussels
5. Zakudya zamagetsi
CHIKWANGWANI m'nyengo yozizira chimathandizira kuyika ma calories owonjezera popanda kuwononga kukoma ndi kununkhira. Kuwawonjezera pazakudya zanu zachisanu kumathandizira kukonza chitetezo chamthupi, kupewa kuzizira ndi chimfine, kulimbikitsa madzi khungu komanso kulimbana ndi vuto lakugaya chakudya. Zitsanzo zina za zakudya zopatsa thanzi ndiz:
- Khangaza
- Kale
- Muzu masamba monga turnips ndi mbatata
- Mapeyala
- Sikwashi yachisanu
- Anyezi
- Zamgululi
Zakudya Zomwe Muyenera Kupewa
Pali zakudya zina zomwe makolo amayenera kupewa kupatsa ana awo chifukwa zimatha kuyambitsa chimfine kapena chimfine komanso kukulitsa ntchentche. Zakudya izi ndi monga:
1. Zakudya zotsekemera
Zakudya zodzaza ndi shuga zimatha kukhala zokopa kwa ana koma zimatha kutsitsa chitetezo chokwanira kwambiri ndikuwonjezera chiopsezo cha matenda ena monga matenda ashuga, kunenepa kwambiri komanso cholesterol. Zitsanzo ngati izi za zakudya zopatsa shuga ndi izi:
- Mafuta oundana
- Zakumwa zoziziritsa kukhosi
- Mkaka wa chokoleti
- Maswiti
2. Zogulitsa mkaka
Zogulitsa za mkaka zimadziwika kuti zimayambitsa katulutsidwe ka phlegm m'nyengo yozizira kapena zimayambitsa kukhuthala kwa phlegm, ngati zilipo kale. Izi zitha kukhumudwitsa mwana wanu pakhosi ndikuwapangitsa kukhala osasangalala. Zitsanzo zina za mkaka ndizo:
- Mkaka
- Yoghurt
- Chitseko
- Batala
3. Zakudya za mbiri yakale
Histamines ndimankhwala amthupi omwe amakhudzana ndi zotupa komanso zovuta zina. Amapezeka mwachilengedwe m'zakudya zina ndipo kumwa kwambiri kumatha kuyambitsa zotupa ndikupangitsa zizindikilo monga kuyetsemula, kutsokomola ndi kuyabwa. Zitsanzo zina za zakudya za histamine ndi monga:
- Nyama zosuta
- Nkhono
- Zopangira mkaka
- Biringanya
4. Zakudya zokazinga
Zakudya zokazinga ndizambiri zamafuta, cholesterol ndi ma calories omwe amadziwika kuti amachepetsa chitetezo chamthupi. Kudya zakudya zokazinga kumawonjezeranso kutupa komwe kumatha kuonjezera chiwopsezo cha matenda monga cholesterol yambiri komanso kunenepa kwambiri kwa ana. Zitsanzo zina za zakudya zokazinga ndi izi:
- tchipisi cha batala
- Nkhuku za nkhuku
- Tchizi wokazinga wamtundu uliwonse
- Zowotchera nsomba
- Chips za mbatata