Iron ku chakudya

Malinga ndi bungwe lina la WHO, anthu 600 mpaka 600 miliyoni padziko lapansi akuvutika chifukwa cha kusowa kwachitsulo m'matupi awo - zomwe zimabweretsa kusowa kwa zakudya pa malo oyamba padziko lapansi, makamaka m'mayiko otukuka.

Kutaya magazi m'thupi kumachitika pamene thupi laumunthu:

1. Sangathe kutenga chitsulo chomwe chikubwera chifukwa cha vuto m'matumbo.
2. Mwamsanga imataya chitsulo panthawi yomwe thupi likufunika kwambiri (zaka za mwana, mimba, kusamba).
3. Sakulandira zowonjezera zitsulo ndi chakudya.

Kumadzulo kwa Ulaya, chifukwa chomalizira ndilo nthawi zambiri, ngakhale kuti zakudya zopangidwa ndi chitsulo chamtengo wapatali sizili m'gulu la mtengo wapatali kapena wochepa.

Tiyeni tilembere zizindikiro zazikulu za chitsulo chochepa mu thupi:

1. Chizungulire.
2. Mutu.
3. Pale.
4. Kufooka.
5. Kumverera kosalekeza kwa kutopa.
6. Tachycardia.

Tiyenera kukumbukira kuti nthawi zina ali ndi vuto la kuchepa kwa magazi m'thupi, munthu sapeza chilichonse cha pamwambapa. Pachifukwa ichi, ndi cholinga chenichenicho, ndizofunika nthawi zonse kuyesa mayeso kuti mudziwe mlingo wa chitsulo m'magazi. Panthawiyi, pali zakudya zambiri zomwe zitsulo zimakhala zokwanira. Choncho, ngati zakudya za munthu wathanzi ndizokhazikika bwino - chinthu chosowa kwambiri! - amafunika kuchuluka kwa chitsulo chomwe amapeza mu zakudya zomwe zili m'ndandanda wake. Komabe, pakali pano, zitsulo zokhudzana ndi kudya kwa anthu, monga lamulo, siziposa 5-7 mg pa 1000 calories.

Tsiku lililonse kuti azikhala ndi zakudya zodyera zomwe zili ndi chitsulo - njira yosavuta komanso yosavuta yowonjezera thupi lawo. Chitsulo chochuluka kwambiri cha chitsulo chomwe ife timachipeza mu zakudya zamtundu, poyamba - mu nyama zofiira. Ndipo pakati pa mitundu yonse ya nyama (ndi zidutswa zake), zabwino zomwe zimachokera ndizochokera. Kwa zakudya zomwe zili ndi chitsulo chambiri, zimakhalanso:

• nkhuku, tsekwe, turkey (ntchafu);
• mwanawankhosa, nyama yambuzi (sirloin, chifuwa, ntchafu, steak);
• Nkhumba (ntchafu, steak);
• Ng'ombe (kutali, lilime, ntchafu, steak);
• Nkhumba (zowawa, kusuta nkhumba);
• kalulu, hare.

Kuwonjezera pa nyama, chitsulo chokwanira chimapezeka mu zakudya monga:

• Nkhumba: muesli, mkate wamba;
• nyemba: nyemba, nandolo, mphodza (zowonjezera zitsulo zikuwonjezeka ngati muonjezera mandimu);
• Zomera: radish, sipinachi (kuimika kwachitsulo kumawonjezeka ngati muonjezera mandimu), artichokes, nandolo wobiriwira, mbatata, bowa, kabichi wofiira, zukini, masamba onse obiriwira;
• nsomba, nsomba;
• mazira;
• mtedza;
• Zipatso zouma (zoumba, zouma apricots, prunes).

Chitsulo chachikulu (50-60%) chachitsulo chomwe chimapezeka m'magulu a nyama chimatengedwa ndi thupi la munthu mosavuta. Dziwani kuti ngati nyama yofiira imadyedwa ndi ndiwo zamasamba, kuyamwa kwachitsulo kumawonjezeka ndi 400%.

Komabe, chitsulo, chomwe timakumana nacho mu zakudya zamasamba, chiripo mmenemo m'thupi lomwe silinakumbidwe. Pachifukwachi, mwina sichikudziwika ndi thupi lathu konse, kapena chimagwiritsidwa ntchito mochepa kwambiri, ndipo ubwino wa chitsulo si waukulu kwambiri.

Kupeza bwino chakudya chachitsulo kumathandizidwa ndi vitamini C, citric acid, folic acid, fructose, sorbitol ndi vitamini B12. Zitha kupezeka muzinthu zotsatirazi:

• malalanje ndi madzi a lalanje;
• Zipatso zamtengo wapatali, kiwi, vwende, mango, sitiroberi;
• tomato ndi madzi a phwetekere;
• tsabola wokoma;
• mbatata;
• kabichi yoyera;
• broccoli;
• masamba obiriwira;
• vinyo woyera.

Ngati mukulimbikitsidwa kudya zakudya zomwe zili ndi chitsulo, taya zotsatirazi:

• Zakumwa zofewa monga Coca-Cola, khofi, tiyi;
• chokoleti;
• Zakudya za mkaka (tchizi, mkaka, yogurt);
• soya;
• dzira yolk;
• vinyo wofiira.

Zida zonsezi zimadodometsa kusuntha kwa chitsulo.

Tiyeni tisonyeze zitsulo zomwe zili mu zakudya zina:

• 1 chikho chachikulu cha broccoli yophika - 0.7 mg;
• Mkate umodzi wa mkate woyera - 0,9 mg;
• Chikho chachikulu cha spaghetti - 2.0 mg;
• 1 gawo la nkhumba kapena mwanawankhosa - 2-3 mg;
• Gawo 1 la vwende - 4.0 mg;
• 1 chikho chachikulu cha tirigu - 18.0 mg;
• chiwindi (ng'ombe kapena nkhuku) - 8-25 mg.

Kodi thupi likusowa chiyani pa chitsulo?

Kuchuluka kwa chitsulo chomwe munthu amafunikira chikugwirizana ndi kulemera kwake, msinkhu, kugonana, mwinamwake kutenga mimba, kapena kutalika kwa thupi. Kawirikawiri, mlingo wachitsulo wothandizira tsiku ndi tsiku umatsimikiziridwa pa 10 mg kwa mwamuna wamkulu komanso 15 mg kwa mkazi wamkulu. Mwa tsatanetsatane:

1. Ana obadwa kumene kwa miyezi 6: 10 mg tsiku lililonse.
2. Ana a miyezi 6 - zaka 4: 15 mg tsiku lililonse.
3. Azimayi azaka 11 mpaka 50: 18 mg tsiku lililonse.
4. Azimayi oposa 50: 10 mg tsiku lililonse.
5. Azimayi: 30-60 mg tsiku lililonse.
6. Amuna 10-18 ali ndi zaka 18 mg tsiku lililonse.
7. Amuna oposa zaka 19: 10 mg tsiku lililonse.