Kuchepetsa kuchuluka kwa chakudya mu zakudya zanu ndi njira yabwino kwambiri yochepetsera thupi. Kawirikawiri, njira iyi imathandiza kuchepetsa chilakolako ndipo zimayambitsa "kudzipangitsa" kutaya thupi. Kuwonjezera apo, kulamulira mokwanira kuchuluka kwa chakudya kumathetsa kufunikira kuwerengera zopatsa mphamvu m'gawo lililonse la chakudya chodyedwa tsiku lililonse.
N'chifukwa chiyani kuli kofunika kuchepetsa kuchuluka kwa chakudya?
M'zaka makumi angapo zapitazo, akuluakulu a zamankhwala adalimbikitsa kuchepetsa kudya kwa caloric ndi kusintha zakudya zopanda mafuta.
Koma vuto ndilokuti zakudya izi sizigwira ntchito. Ngakhale anthu atatha kumamatira, sakupeza zotsatira zowoneka bwino. Njira ina yabwino ndi kumamatira ku zakudya zochepa zamagazidwe kwa nthawi yaitali. Zakudyazi zimapangitsa kuti shuga ndi wowuma (mkate, pasitala, etc.) zisamalowe m'malo mwake, ndipo amalowetsa mapuloteni ndi mafuta.
Ubwino wa zakudya zochepa kwambiri za carb sikuti umangokhala wolemera kwambiri. Zakudya zabwino za chakudya zimachepetsa shuga, magazi ndi cholesterol.
Ndi zakudya zingati zomwe zimayenera kudyedwa patsiku zimadalira zaka, kugonana, thupi, kuchuluka kwa masewera olimbitsa thupi, chikhalidwe cha zakudya komanso momwe zimakhalira.
100-150 magalamu a chakudya pa tsiku
Izi ndi kudya zakudya zochepa . Izi ndi zokwanira kwa anthu omwe ali ndi chiwerengero chokhazikika komanso okhudzidwa, omwe ali ndi moyo wathanzi kuti akhalebe ndi mawu.
Zakudya zomwe mungathe kudya pankhaniyi:
- masamba onse popanda zoletsedwa;
- zipatso zingapo pa tsiku;
- zakudya zochepa (monga mbatata, mpunga, oats).
50-100 magalamu a chakudya tsiku ndilofunika kulemetsa kupanda popanda khama. 20-50 magalamu a chakudya pa tsiku ndi mwayi kwa amayi omwe amafunika kulemera msanga, omwe amakhala pafupi ndi bulimia kapena akudwala matenda a shuga.
Komabe, ziyenera kukumbukiridwa kuti chakudya chochepa chotsika m'magulu sichikuitanidwa kuti asiye kutenga makapu kwathunthu. Kukana kwawo kumapangitsa kusamvetsetsana ndi kusokoneza kayendetsedwe kake ka zamoyo.