Kusala kudya
Kuthamanga kwa magazi, matenda amtima ndi matenda a shuga nthawi zambiri zimakhala zotsatira za kudya zakudya zokhala ndi mapuloteni ambiri, zakudya zoyengedwa bwino, mafuta ochuluka komanso otsika kwambiri m'mitsempha yamagazi, zomwe zimapangitsa kuti mitsempha ya magazi ikhale yosasunthika ndipo zimayambitsa kuthamanga kwa magazi komwe kumatchedwa matenda oopsa. Mitsempha yamagazi yosasunthikayi imataya mphamvu ndipo nthawi zambiri imatsogolera ku ziwalo zosweka, zomwe zimayambitsa matenda a mtima kapena sitiroko. Imodzi mwa njira zabwino kwambiri zotsika mtengo, zomwe zimapangidwira kuti zithetsedwe ndikuchotsa mikhalidwe iyi ndikusala kudya komanso kudya zakudya zolondola zomwe zingayambitse kusiya kugwiritsa ntchito mankhwalawo. Kusala kudya kumatsuka thupi ndikuchotsa zinthu zomwe zingayambitse matenda a mtima komanso kudya moyenera kumateteza thupi kuti likhale ndi thanzi labwino. Zakudya izi ziyenera kukhala zachilengedwe komanso zochokera ku zomera. Njira zachilengedwe zodyera ndi zotetezeka, zogwira mtima, zopanda zotsatira, zosasokoneza komanso zimatalikitsa moyo poyerekeza ndi kugwiritsa ntchito mankhwala. Kudya zakudya zama protein kuchokera ku nyama, kumabweretsa zovuta zamtima. Kudya kwambiri nsomba, Turkey ndi nkhuku ndizowopsa. Kusala kudya kumathandiza kuti thupi lichotse zolembera m'mitsempha yamagazi pamene zipatso zatsopano zimatsuka thupi: masamba amathandiza kumanganso ndi kusunga thupi ndi mitsempha ya magazi. Izi zimathandizira kuchepetsa kuchuluka kwa khansa, shuga, matenda oopsa komanso zovuta zamtima. Nthawi zambiri, kusala kudya zakudya zosaphika komanso zachilengedwe kumathandizira kuchiza, kuchiritsa komanso kuchiza matenda ambiri osatha. Kusintha kwa zakudya ku zakudya zosaphika, zachilengedwe ndi kusala kudya ndizofunikira kuti mukhale ndi thanzi labwino. Kusala kudya pafupipafupi kumachepetsa kuthamanga kwa magazi mkati mwa masiku ochepa ndikumwa madzi okha. Nthawi zambiri kuchepetsa kuthamanga kwa magazi uku kumakhalabe pamlingo wabwinobwino ndikusintha zakudya kukhala zosaphika komanso zachilengedwe komanso kusala pafupipafupi.
Payekha, panthawi yofulumira BP yanga, imatsikira ku 110/68 ndipo musagwiritse ntchito mankhwala panthawi ya kusala kudya. Nthawi yonse yomwe ndimadya zakudya zosaphika komanso zachilengedwe BP yanga idakhalabe momwemo, mpaka nditayamba kudya moyipa. Zakudya zokonzedwa ndi zophikidwa pang'onopang'ono zimalola poizoni kuwunjikana m'magazi ndipo motero amawonjezera kuchuluka kwa BP.
Kusala kudya, kudya zakudya zosaphika komanso zachilengedwe, izi zidzachepetsa kuthamanga kwa magazi, cholesterol komanso matenda a shuga. Kusala kudya kumachepetsa kuthamanga kwa magazi, kumachepetsa kukulitsa kwa mtima ndi mtima, kumachepetsa kugunda kwa mtima. Zonsezi zimathandiza kuti magazi azithamanga bwino. Kusala kudya kungayambitse kuwonda, kuwonjezera pa kudya zakudya zosaphika komanso zopatsa thanzi kumachepetsa kuthamanga kwa magazi. Posachedwapa, odwala matenda ashuga amtundu wa 2 ndi mtundu wa 2 pa glycemic glycemic pakamwa, amafunikira kudya kosasinthasintha kwa odwala matenda ashuga pafupifupi milungu 6-8 asanayese kusala kudya. Ayenera kuyang'ana shuga wawo wamagazi maola 6 aliwonse. Amafunika munthu wodziwa kusala kudya komanso wodziwa zachipatala kuti awayang'anire. Zakudya zosaphika, zomwe zimadyedwa kwa masiku angapo musanasala kudya, zimathandizira kuchepetsa thupi komanso, zimachepetsa kufunikira kwa insulin kuchokera ku kapamba, musanayambe kusala kudya.
Kusala kudya kumathandiza kuchepetsa kuthamanga kwa magazi, choncho aspirin ndi mankhwala oopsa kwambiri ayenera kuimitsidwa musanasambe kapena mkati mwa masiku atatu a 3 -10 masiku osala kudya. Kusala kudya ndi madzi okha, kumadya minyewa ina m'thupi yomwe yawonongeka kapena yadwala. Izi zikuphatikizapo mafuta osungira, zotupa, zowonongeka, zotupa ndi poizoni. Kusala kudya kukakhala kutali, thupi limawotcha poizoni ndipo kumwa madzi kumatsuka zonyansazi m'thupi, kudzera mu impso, mapapo, khungu komanso kutengedwa ndi mtsinje wamagazi wopangidwa ndi madzi ambiri. Ichi ndichifukwa chake madzi ndi ofunikira pakusala kudya.
Ubwino wa kusala kudya
(a) Zimakupangitsani kudalira Mulungu. (b) Zimakuthandizani kuti muchepetse thupi mosavuta komanso mwachangu. (c) Zimapatsa thupi ndi ziwalo zosiyanasiyana kupuma. (d) Amachotsa zinyalala m’thupi. (e) Imatsitsimutsa ndi kupatsa mphamvu thupi . (f) Imathandiza kuthetsa matenda ndi matenda ena. (g) Imathandiza kuwongolera, kusintha ndi kuchotsa zilakolako zina zosayenera.
Kuswa kudya
Mchitidwe ndi kusala kudya kumachotsa zinthu zosawerengeka zomwe nthawi zambiri zimawunjikana mwachangu, zimatsekereza mtima ndi malingaliro. Kusala kudya kumadula kwambiri dzimbiri ndi kutsekereza, kukonzanso ubale wathu ndi Ambuye wathu Yesu Khristu. Mapeto amaphatikizanso thanzi labwino pamene mukukonzedwanso ngati mphungu.
Ndikofunikira kudziwa kuti zimatengera masiku omwe munasala kudya kuti mubwerere ku zakudya zabwinobwino komanso kusankha zakudya zopatsa thanzi. Kuswa kusala kumafuna chilango kapena mwina mudzanong'oneza bondo chifukwa cha kusala kudyako, chifukwa kuswa molakwa kumabweretsa chisoni ndi zowawa. Kumbukirani kuti mwakhala osadya kwa masiku atatu kapena kuposerapo (masiku 3-5), ndipo mwataya chilakolako cha chakudya. Mphamvu zimatenga nthawi kuti zibwerere mwakale chifukwa ngati mutachita bwino mutha kutaya ½ mpaka 40ib, tsiku lolemera thupi. Kumbukirani kuti zimatenga nthawi kuti thupi lisinthe kuchoka pa kuyeretsa (detoxication) mpaka kubwezeretsa ndi kumanga thupi (kudya).
Onetsetsani kuti mukafuna kusiya kusala kudya, kuyenera kukhala mwadongosolo komanso mwachidwi. Ine ndekha ndimakonda kuswa kudya ndi khitchini yopanda kanthu kapena pantry. Zimenezo zimachitidwa, osati kudzisungira mayesero m’zakudya zimene muli nazo; chifukwa mdierekezi adzabwera ndithu kudzayesa inu kuti mudye molakwika. Koma iyenera kukanidwa. Ziribe kanthu pamene mwaganiza zothyola, choyamba gwiritsani ntchito zipatso za citrus (lalanje ndi zina) zosakaniza ndi madzi, 50/50, kutentha pang'ono. Tengani galasi limodzi maola 1 mpaka 2 aliwonse. Pambuyo pa magalasi atatu oyambirira, yesani kugona ndi kugona. Uwu ndi usiku woyamba, kuganiza kuti munasweka cha m'ma 3pm. M'mawa udzakhala tsiku lachiwiri. Ngati muli ndi vwende, tengani magawo momwe mungathere. Pambuyo pa maola awiri imwani madziwo ndi madzi ndikuyenda pang'ono pafupifupi ½ mailo ngati mungathe kuti thupi lanu lisunthike ndipo mukhale okonzekera kutuluka matumbo.
Sambani bwino, ndikumwa magalasi 2 a madzi a citrus ndi madzi. Pambuyo 3 hours kutenga madzi vwende; izi zimathandiza hydrate m'thupi lanu ndikuyeretsani bwino. Ingopewani chilichonse chophikidwa. Patsiku lachitatu ngati munasala kudya masiku osakwana 5, mukhoza kumwa oat mwamsanga koma opanda mkaka, (chenjezo, chifukwa cha kutupa ndi kupweteka ndi chisoni, makamaka ngati muli mkaka kapena lactose osagwirizana). Mutha kumwa supu yamasamba yamadzimadzi popanda nyama konse. Nthawi zina zolakwa izi zimakoma mkamwa koma chisoni ndi ululu kapena kusapeza bwino nthawi zina zimatsatira. Zikatero njira yabwino kwambiri ndikulowa mu masiku awiri kapena atatu osala kudya. Kusankha nthawi zambiri ndi kwanu kupanga nthawi ngati izi.
Kuyambira tsiku la 4, mutha kusenda khungu la tomato watsopano pafupifupi 3 mpaka 5 a iwo, kuwaduladula ndikuphika mu lita imodzi yamadzi kwa mphindi zisanu ndikumudya. Lolani maola awiri ndikubwerezanso koma nthawi ino yikani sipinachi ndi therere pang'ono ndikupanga supu, wiritsani kwa mphindi zisanu. Ngati n'kotheka tengani zambiri pakatha maola atatu ndikugonanso. Nthawi zonse muziyenda pang'ono kuzungulira ngodya.
Kuyambira masiku 5 mpaka 10, bwerezani ndi zipatso m'mawa, msuzi ndi mpunga kapena nyemba zobiriwira pa nkhomaliro ndi saladi pa chakudya chamadzulo. Kuyambira pamenepo mukhoza kuyenda kubwerera ku thanzi labwino. Ikani nsomba pazakudya zanu pakatha masiku 5 mpaka 7 musanabweretse mtundu wina uliwonse wa mapuloteni ndi mavitamini. Nthawi zonse kumbukirani kusala kudya kwa masiku awiri kapena atatu ngati mwathyoka molakwika komanso mukumva kuwawa komanso kumwa madzi ochepa okha kapena kupewa maola 2. Mukaswa kudya mofulumira kwambiri, idyani zakudya zolakwika, kutupa kumatha kuchitika. Pewani zonunkhira panthawi yosala kudya. Mkaka ungayambitse kutupa nthawi iliyonse pakuswa kudya kwa masiku atatu kapena kuposerapo. Ichi ndichifukwa chake ndapereka lingaliro la 3 mpaka 24 maola padera ngati nthawi pakati pa chinthu chilichonse chomwe chimadyedwa pakuswa kudya kuti mupeze zotsatira zabwino.
Nthawi zonse konzani nthawi komanso momwe mungasinthire kusala kudya, kuti musasokoneze mapindu anu auzimu ndi akuthupi omwe mwapeza. Gwiritsani ntchito zipatso zosakaniza ndi madzi nthawi zonse. Gwiritsani ntchito chivwende palokha ndikupatseni maola awiri musanamwe chilichonse. Mbali ya chilango ndi mphamvu zoipa ndi kupirira pafupifupi maola 2-1 mutatenga chirichonse musanakhumbe mlingo wachiwiri. Komanso pewani kudya kuchuluka kwa anthu awiri pamene mukudya nokha. Mutha kulipira.
Pomaliza, khalani ndi chizolowezi kumwa kapu yamadzi mphindi 30 mpaka nthawi yachakudya; kenako idyani zipatso zosaphika, zachilengedwe kapena masamba pafupifupi mphindi 30 musanadye chakudya chanu. Ngati muphunzitsa thupi lanu motere, kuyambira pano, kapena mutatha kusala kudya; mudzawona zotsatira mumsewu ndipo mudzakhala mutapatsa thupi lanu mapu oti muzitsatira. Zakudya zosaphika ndizopatsa moyo, zodzaza ndi ma enzymes, mavitamini, ma minerals trace elements, mphamvu ya dzuwa ndi madzi. Pamene mukusala kudya mvetserani thupi lanu likulankhula, ndipo lidzakudziwitsani zomwe mukufuna muzochitika zina ngati muli omvera komanso omvetsera.
013 - Kusala kudya