Malingaliro pa Zakudya Zosapatsa Thanzi

Sizokhudza Ungwiro…

Tonse tamva mawu akuti "Musalole kukhala angwiro kukhala mdani wa zabwino." Izi zikuchokera kwa wolemba wachifalansa Voltaire yemwe analemba "wopambana ndiye mdani wa abwino."

Zimakhudzanso kuvina komwe tonsefe timachita ndi zakudya zopanda thanzi. Zimachitika pa Julayi 21 ndi Tsiku Lapadziko Lonse Lopanda Chakudya. Ndipo ngakhale zitha kuwoneka pamwamba kukhala tikiti yodyera chilichonse chomwe tikufuna, cholinga chake chikutikumbutsa "kukhutitsidwa kwakanthawi kochepa sikuyenera kukhudza zakudya zabwino, zosiyanasiyana komanso moyo wabwino." Kuphatikiza apo, pali mitundu yazakudya zabwino zopanda thanzi kuti itinyenge.

Nchifukwa chiyani nkhaniyi ili yofunika?

Zosintha zamakhalidwe ndi kusintha kwamakhalidwe zimawonekeratu kuti ndizofunikira pazithandizo zodzitetezera.

Vuto lokhala ndi zakudya zopanda thanzi nthawi zambiri silikhala chidziwitso. Sindinayambe ndakumanapo ndi aliyense amene sanamvetse kuti gawo lowonjezera la batala silopatsa thanzi ngati mtedza kapena zipatso zouma. Vuto langa ndikukula ku South ndi soda. Momwemonso, kwa ine, sikusowa chidziwitso.

Kodi timathana nayo bwanji vutoli?

Ndiyamba ndi odwala, komanso inenso, ndimafunso angapo:

Kodi mumadya kangati pasabata?

Nthawi zambiri, chakudya chomwe tadyera kunyumba sichopatsa thanzi poyerekeza ndi chomwe chimakonzedwa kunyumba; Amakhala ndi magwero obisika a mafuta ndipo nthawi zambiri amatumizidwa m'magawo akuluakulu. Chifukwa chake, ngati kuli kotheka, yesetsani kudya kunyumba.

Kodi mumawonera maola angati pa TV tsiku lililonse?

Kudya mopitirira muyeso kwinaku mukuwonera TV kumathandizira kunenepa kwambiri. Maola omwe timathera powonera kanema wawayilesi amakhudza momwe timadyera komanso thanzi lathu. Kunenepa kwambiri paubwana kumatha kuphatikizidwa ndi kuchepa kwa zolimbitsa thupi komanso kuchuluka kwa kalori. Ana onenepa nthawi zambiri amatha kunenepa kwambiri ndipo amakhala pachiwopsezo chodwala. Ndimayesetsa kudzilimbikitsa komanso kulimbikitsa mabanja ena kuti achepetse kuchuluka kwa maola omwe timathera powonera TV koma m'malo mochita nawo masewera olimbitsa thupi.

Kodi mumadya kangati maswiti ndi maswiti?

Zakudyazi ndizomwe zimakonda kupeza mafuta obisika, chifukwa zinthu zambiri zophikidwa mumsika zimakhala ndi batala ndi mazira. Zipatso zatsopano, keke ya chakudya cha angelo, yogurt yachisanu ndi mafuta osakaniza ndi njira zabwino kwambiri. Zakudya zina zopanda mafuta zilipo tsopano; komabe, mafuta nthawi zambiri amalowetsedwa ndi kuchuluka kwa shuga osavuta, chifukwa chake zopatsa mphamvu zitha kukhala zofanana kapena nthawi zina zazikulu kuposa mafuta athunthu. Ndili ndi chizolowezi chowerenga zolemba za zakudya. Ndine wodabwitsidwa kuti zomwe zili ndi kalori pazinthu "zopanda mafuta" nthawi zambiri zimakhala zazikulu kuposa zomwe zimaphatikizapo mafuta. Kuwonjezeka kwa ma calorie otere kumasandulika mafuta m'thupi. Zothetsazo zimaphatikizapo kugawana nawo zokhwasula-khwasula ndi mnzanu kapena kusinthanitsa ndi zipatso kapena sherbet.

Ndi mitundu iti ya zakumwa (kuphatikizapo zakumwa zoledzeretsa) zomwe mumakonda kumwa?

Tiyi wokhazikika wa tiyi ndi timadziti timakhala ndi zopatsa mphamvu ndipo sizoyenera kwa iwo onenepa kwambiri kapena omwe ali ndi matenda ashuga. Titha kupulumutsa ma calorie mazana tikamamwa madzi ndi chakudya ndi zakudya, komanso pochepetsa kapena kuchepetsa timadziti. Nditha kuwonjezera, kuti ndithetse ludzu langa ndi madzi, osati zakumwa zotsekemera.

Maganizo ochepa okhudzana ndi mafuta

Komabe, zakudya zina zamafuta kwambiri zimatha kukhala ndi zotsatira zabwino, monga kukhala wokhutira kwambiri, kenako kumadzetsa kuchepa kwa chakudya chonse. Mafuta omwe ndi "osakanizidwa kwambiri," monga nyama zotetezedwa, adalumikizidwa ndi kufa kwakukulu komanso mavuto amtima. Komabe, zakudya zonse zomwe zili ndi mafuta ochulukirapo monga zopangira mkaka zalumikizidwa ndi matenda am'munsi am'mimba kapena matenda ashuga komanso kunenepa kwambiri. Mfundo yofunika kwambiri, kuchepetsa mafuta odzaza mu zakudya sizingayambitse chiwopsezo cha mtima ngati mungasinthe ndi zakudya zosinthidwa / zoyengedwa.

Kubwerera powerenga zilembozo… zosakaniza zochepa zowonjezera komanso kuyandikira kwambiri kwa zomwe zimachitika m'chilengedwe… zimakhala bwino.

Chifukwa chake, pali malingaliro othandiza kwa tonsefe?

Ngati mukuyesedwa ndi maswiti, ma cookie, kapena ma confection ena; lingalirani zipatso zonse zatsopano kapena zouma zosasakaniza.

M'malo mwa mikate yoyera kapena buledi woyengedwa bwino, yesani 100% yambewu yonse kapena mkate wophuka / wopanda ufa ndi zinthu zophika buledi.

Pomaliza, mu ubalewu ndi chakudya chonse, kumbukirani kuti ndi mpikisano wothamanga osati mpikisano. Monga Will Rogers ananenera, "Musalole dzulo kutenga zochuluka kwambiri za lero." Titha kuyambiranso nthawi zonse.

 

Katz DL, Meller S. Kodi tinganene kuti ndi chakudya chiti chomwe chingakhale chathanzi? Annu Rev Public Health. 2014; 35: 83-103

Gulu Lankhondo Loteteza ku US. Kuwongolera kuzithandizo zodzitetezera kuchipatala: lipoti la US Preventive Services Task Force. 2d mkonzi. Baltimore: Williams & Wilkins, 1996.

Ching PL, Willett WC, Rimm EB, Colditz GA, Gortmaker SL, Stampfer MJ. Mulingo wachitetezo komanso chiwopsezo cha kunenepa kwambiri mwa akatswiri azamuna. Am J Public Health. 1996; 86: 25-30.

Kratz M, Baars T, Guyenet S. Chiyanjano pakati pa mkaka wambiri wamafuta ndi kunenepa kwambiri, mtima, ndi matenda amadzimadzi. Eur J Nutriti. 2013;52(1):1–24.

O'Sullivan TA, Hafekost K, Mitrou F, Lawrence D. Magwero azakudya zamafuta okhathamira komanso mayanjano ndi anthu akufa: kusanthula meta. Am J Public Health. 2013;103(9): e31–e42.

Zakudya Zakudya WH Jr, Gortmaker SL. Kodi timanenepetsa ana athu pawailesi yakanema? Kunenepa kwambiri komanso kuwonera TV kwa ana ndi achinyamata. Matenda. 1985; 75: 807-12.