Zambiri zokhudza kudya madeti, zomwe ndakumana nazo

Kudya madeti ndizochitika zanga

M’zokumana nazo zake pakudya madeti, adapeza kuti sichimangokhala chakudya wamba, koma chimakhala ndi zabwino zambiri paumoyo.
Madeti ndi gwero lolemera la fiber ndi zakudya zofunika monga potaziyamu, chitsulo ndi magnesium.
Amaonedwanso kuti ndi gwero labwino kwambiri la mphamvu zachilengedwe chifukwa cha kuchuluka kwa shuga wachilengedwe.
Chifukwa cha kuchuluka kwa fiber, kudya madeti kumathandizira kukulitsa thanzi la m'mimba ndikuwongolera kagayidwe kachakudya.
Madeti ndiwonso chisankho chabwino chopatsa thupi mavitamini ndi michere yofunika, yomwe imathandizira mafupa, tsitsi, khungu ndi zikhadabo.

Kuwonjezera pa ubwino wake wathanzi, kudya madeti kumakhala ndi kukoma kokoma komwe anthu ambiri amakonda.
Madeti amatha kudyedwa ngati chokhwasula-khwasula pakati pa zakudya zazikulu, kapena kuwonjezeredwa ku maphikidwe ambiri monga maswiti, buledi, ndi makeke.
Chifukwa cha kusinthasintha kwake, ikhoza kugwiritsidwa ntchito pophika zakudya zambiri zokoma, monga makeke odzaza madeti, makeke, ndi maswiti achikhalidwe.

Kuyesera kudya madeti ndi mwayi wabwino kulawa chimodzi mwazakudya zokoma kwambiri muzakudya zachiarabu.
Zimapatsa anthu mwayi wopeza zokometsera ndi zakudya zosiyanasiyana zopangidwa kuchokera ku madeti, monga zokometsera madeti zothira mtedza, madeti owuma, ndi tiziduswa tating'ono ta uchi.
Madeti olawa amapereka mwayi wosangalala ndi kukoma kwachilengedwe komanso kusangalala ndi mphindi zapadera patebulo lapafupi.

Mwachidule, kudya madeti ndikokoma komanso kopatsa thanzi nthawi yomweyo.
Ngati mukuyang'ana chakudya chopatsa thanzi komanso chokoma, kudya madeti ndi njira yabwino kwambiri yowonjezerera pazakudya zanu.
Kaya aphatikizidwa muzokhwasula-khwasula kapena mbali ya Chinsinsi, mudzapeza kuti kudya madeti kudzawonjezera kakomedwe kake ndi zakudya pazakudya zilizonse zomwe mungasankhe.

Zowopsa za kudya madeti pamimba yopanda kanthu

Madeti amaonedwa kuti ndi amodzi mwa zipatso zodziwika komanso zokondedwa za anthu ambiri, popeza ali ndi mavitamini ndi michere yambiri yomwe imapindulitsa thupi.
Komabe, nthawi zambiri amalangizidwa kuti atenge nthawi inayake mukatha kudya osati m'mimba yopanda kanthu.
Kudya madeti opanda kanthu m'mimba kumatha kuvulaza thupi.

Chimodzi mwazotsatira zoyipa za kudya deti mmimba yopanda kanthu ndi kukhumudwa m'mimba ndi m'matumbo.
Madeti amakhala ndi ulusi wambiri wazakudya, ndipo kudya m'mimba yopanda kanthu popanda zakudya zina kumatha kukulitsa zovuta zam'mimba.
Munthu angamve kutupa, mpweya, kutsegula m'mimba, kapena kudzimbidwa chifukwa cha kudya madeti m'mimba yopanda kanthu.

Kuonjezera apo, madeti amakhala ndi shuga wambiri wachilengedwe, zomwe zimawapangitsa kukhala chakudya chomwe chimakhudza kwambiri shuga wa magazi.
Mukamadya madeti m'mimba yopanda kanthu, kutulutsa kwa insulin kumawonjezeka kuti muthane ndi kuchuluka kwa shuga.
Kusintha kofulumira kumeneku kwa mlingo wa shuga m’magazi kungayambitse kusinthasintha kwadzidzidzi kwa msinkhu wa mphamvu ndi kumva kutopa ndi njala yaikulu pakapita nthawi yochepa.

Kawirikawiri, ndi bwino kudya madeti monga gawo la chakudya chokwanira, chokhazikika chomwe chili ndi magwero ena a mapuloteni ndi mafuta abwino.
Kungakhale lingaliro labwino kudya zipatso za mtedza kapena ma amondi, chifukwa izi zimachepetsa mphamvu ya shuga wofulumira pa mlingo wa shuga m'magazi.
Zimalimbikitsidwanso kupewa kudya madeti ochuluka pamimba yopanda kanthu ndikukhutitsidwa ndi kachulukidwe kakang'ono komanso kocheperako komwe kamagwirizana ndi zosowa za thupi.

Kodi kudya masiku asanu ndi awiri m'mimba yopanda kanthu kumawonjezera kulemera?

Funso limeneli ndi lofala ndipo limadzutsa mafunso ambiri pakati pa anthu.
Madeti ndi zipatso zokhala ndi michere yambiri komanso mavitamini, ndipo ndi gwero labwino lamphamvu komanso ulusi wazakudya.
Ngakhale kuti kudya madeti kuli ndi thanzi labwino, amakhalanso ndi shuga wambiri.

Kudya masiku asanu ndi awiri pamimba yopanda kanthu sikungowonjezera kulemera, koma kungakhudze kulemera ngati mukudya madeti ambiri.
Madeti asanu ndi awiri ali ndi ma calories 100 mpaka 140, ndipo izi zimatengera kukula ndi mtundu wa madeti.
Ngati zopatsa mphamvuzi zikuphatikizidwa muzakudya zomwe zimaposa zomwe thupi limafunikira tsiku lililonse, zitha kuyambitsa kuwonda pakapita nthawi.

Choncho, ngati mukufuna kukhalabe kulemera, ndi bwino kudya madeti apakati ndi m'malire a tsiku kufunika zopatsa mphamvu.
Zimalimbikitsidwanso kuchita masewera olimbitsa thupi nthawi ndi nthawi ndikutsatira zakudya zopatsa thanzi zomwe zimaphatikizapo zakudya zosiyanasiyana zathanzi, kuti mukhalebe ndi thupi.

Chifukwa chake, sitinganene motsimikiza kuti kudya masiku asanu ndi awiri pamimba yopanda kanthu kumawonjezera kulemera, koma ndi bwino kuzidya moyenera ndikuwunika kuchuluka kwa zopatsa mphamvu zomwe mumadya kuti mukhale ndi thanzi labwino m'moyo wathanzi.

Nchiyani chimayambitsa kudya madeti ambiri?

Madeti ndi zipatso zathanzi komanso zopatsa thanzi zomwe zimakonda kwambiri zikhalidwe zambiri.
Komabe, kumwa mowa wambiri kungayambitse matenda ena.
Limodzi mwa mavuto omwe amapezeka kwambiri ndi kulemera.
Madeti ali ndi shuga wambiri komanso zopatsa mphamvu.
Ngati masiku ambiri amadyedwa tsiku lililonse popanda kuchita masewera olimbitsa thupi mokwanira, izi zingayambitse kulemera.

Komanso, kudya zipatso zambiri kungayambitse mavuto a m'mimba.
Madeti ali ndi michere yambiri yazakudya, ndipo kudya madeti ambiri kungayambitse kuchuluka kwa gasi komanso kutupa.
Anthu ena amatha kudwala matenda am'mimba monga kutsekula m'mimba kapena kudzimbidwa chifukwa chodya madeti ambiri.

Kuonjezera apo, anthu odwala matenda a shuga ayenera kupewa kudya madeti ambiri.
Madeti amakhala ndi shuga wambiri wachilengedwe, ndipo kudya kwambiri kungayambitse shuga wambiri m'magazi.

Chifukwa chake, mukamadya madeti, muyenera kukhala ocheperako ndikumadya pang'onopang'ono malinga ndi zosowa za tsiku ndi tsiku za thupi.
Zochita zolimbitsa thupi ziyeneranso kuchitidwa pafupipafupi kuti muchepetse zopatsa mphamvu zambiri komanso kuti mukhale ndi thupi loyenera.
Ngati pali vuto lililonse la thanzi kapena ziwengo mpaka madeti, dokotala waluso ayenera kufunsidwa musanawaphatikize muzakudya.

Ubwino wa madeti pamimba yopanda kanthu kwa amayi

Kudya madeti pamimba yopanda kanthu kumaonedwa kuti ndi chizoloŵezi chabwino chomwe chili ndi ubwino wambiri pa thanzi la amayi.
Madeti ali ndi zakudya zambiri zomwe zimapatsa thupi mphamvu, mavitamini ndi mchere wofunikira kuti ukhale wathanzi.
Madeti ndi gwero lazakudya zopatsa thanzi, zomwe zimathandizira kagayidwe kachakudya ndikuchepetsa mavuto omwe amayi ambiri amavutika nawo.
Madeti amathandizanso kuwonjezera kuchuluka kwa ayironi m'magazi, zomwe zimalimbitsa chitetezo cha mthupi komanso zimathandiza kupewa kuchepa kwa magazi.
Kuonjezera apo, kudya madeti pamimba yopanda kanthu kungakhale kopindulitsa kwa amayi apakati.
Madeti ndi gwero labwino la vitamini B6, magnesium ndi potaziyamu, omwe ndi mchere wofunikira kulimbikitsa thanzi la amayi ndi kukula kwa mwana.
Ulusi womwe uli mu deti umalimbikitsanso chimbudzi komanso umachepetsa nseru pa nthawi yoyembekezera.
Kudya madeti opanda kanthu m'mimba kungathandizenso kupewa zovuta zina zaukazi monga matenda a estrogen komanso kuchepetsa kupweteka kwa msambo.
Mwanjira imeneyi, kudya madeti kungathandize kuti amayi akhale ndi thanzi labwino.

Zotsatira za kudya madeti pa thanzi ndi zakudya

Madeti amatengedwa kuti ndi chimodzi mwa zipatso zokoma komanso zokoma zomwe anthu ambiri amakonda.
Kuphatikiza pa kukoma kwake kokoma, imakhala ndi ubwino wambiri komanso zotsatira zabwino pa thanzi ndi zakudya.
Pamndandandawu, tiwonetsa mapindu anayi odabwitsa akudya madeti, kuphatikiza pa zoopsa zina zomwe ziyenera kupewedwa.

• Kulimbikitsa thanzi la m'mimba:
  Madeti amakhala ndi ulusi wambiri, womwe umapangitsa kuti m'mimba ntchito ziziyenda bwino komanso kupewa kudzimbidwa.
  Zimalimbikitsanso kuyenda kwa matumbo ndikuwonjezera kuyamwa kwa michere.
• Kusintha kwamalingaliro:
  Madeti ali ndi vitamini B6, amene amathandiza thupi kupanga serotonin ndi norepinephrine, zomwe ndi mankhwala amene amakhudza maganizo ndi kusintha maganizo a chimwemwe ndi chitonthozo wamba.
• Thandizani thanzi la mtima:
  Madeti ali ndi antioxidants ndi fiber, zomwe ndizofunikira pa thanzi la mtima.
  Amathandizira kuchepetsa chiopsezo cha matenda a mtima ndi mitsempha yamagazi komanso kuthamanga kwa magazi.
• kulimbikitsa mphamvu:
  Madeti ali ndi kuchuluka kwa ma polycarbohydrates, omwe ndi gwero lamphamvu lamphamvu mthupi.
  Choncho, ikhoza kukhala chakudya choyenera kwa othamanga ndi omwe amafunikira mphamvu zowonjezera masana.

Ngakhale mapindu odabwitsawa, tiyenera kusamala tikamadya madeti, chifukwa cha zoopsa zina zomwe tiyenera kuzipewa:

• onenepa kwambiri:
  Madeti amakhala ndi zopatsa mphamvu zambiri, motero ayenera kudyedwa pang'onopang'ono, chifukwa kumwa mopitirira muyeso kungayambitse kunenepa.
• Mavuto a impso:
  Kudya madeti ambiri kungayambitse kuchuluka kwa potaziyamu m'magazi, zomwe sizothandiza pa thanzi la impso.
  Choncho, madeti ayenera kudyedwa pang'onopang'ono.
• Chiwopsezo chowonjezeka cha ziwengo:
  Zigawo zina za deti zitha kuonjezera chiopsezo cha ziwengo, choncho zizindikiro monga kutupa, kutsegula m'mimba, ndi zotupa ziyenera kuyang'aniridwa.
• Kuwonjezeka kwa zizindikiro za mphumu:
  Kudya madeti kungapangitse zizindikiro za mphumu, monga kupuma, kotero ziyenera kupewedwa kwa anthu omwe ali ndi vuto la kupuma.

Mwachidule, madeti amatengedwa ngati zipatso zachilengedwe zomwe zimakhala ndi thanzi komanso zopindulitsa kwa thupi la munthu, koma ziyenera kudyedwa moyenera ndikupewa kumwa mopitirira muyeso.
Muyeneranso kukaonana ndi dokotala ngati pali matenda omwe alipo.
Sangalalani ndi ubwino wa madeti ndikudyani mwanzeru kuti mukhale ndi thanzi labwino komanso chitetezo cha thupi