Kudya kwakanaka kunopa zvese zvinovaka muviri zvinodiwa nemuviri wako, kunobatsira kuti uise pfungwa pazviitwa zvako uye kushanda zvine pundutso, kunobatsira kuchengetedza kana kuderedza uremu, kune zvazvinoita pamanzwiro ako, kuita kwako mumitambo. Kudya kwakanaka kunoderedzawo zvakanyanya mikana yako yekuwana zvimwe zvirwere zvisingaperi izvo varume vanonyanya kubatwa nazvo kupfuura vakadzi.
Zvokudya zvomurume zvinokanganisa sei zvinhu zvinogona kukonzera chirwere ichi?
Zvokudya, maekisesaizi, uye kunwa doro zvinokanganisa utano hwako zuva nezuva uye kuona njodzi yako yokuva nezvimwe zvirwere gare gare muupenyu, zvakadai sokufutisa, chirwere chemwoyo, chirwere cheshuga, uye marudzi akati wandei egomarara.
Unobva waona dzimwe shanduko dzakanaka muchitarisiko chako uye kunzwa paunongotanga kudya zvakanaka uye kurovedza muviri nguva dzose. Utano hwenguva refu hunobatsira hunobva mutsika dzakanaka dzaunadzo iye zvino uye dzichakura munguva pfupi iri kutevera. Shanduko diki dzakaitwa kumaitiro ako ezuva nezuva nhasi dzinogona kubhadhara migove mikuru nekufamba kwenguva.
Pakati pezvikonzero gumi zvekufa, zvina zvine chekuita nemadyiro aunoita - chirwere chemoyo, kenza, sitiroko uye chirwere cheshuga. Chimwe chikonzero chine chekuita nekunwa doro zvakanyanya (tsaona nekukuvara, kuzviuraya uye kuponda).
Zvokudya zvine chokuita sei nehosha yemwoyo?
Chirwere chemwoyo ndicho chinokonzera rufu rumwe pavana voga voga muUnited States. Varume vane ngozi huru zvikuru yechirwere chemwoyo kupfuura vakadzi kutozosvikira vakadzi vasvika zera rokuguma kumwedzi.
Zvinhu zvikuru zvinokonzera chirwere chemwoyo ndezvi:
- high blood cholesterol
- cheBP
- chirwere cheshuga
- kuneta
- kusvuta fodya
- kushaya kwekuita muviri
- kukura kwezera
- kufarirwa kwemhuri kune kutanga kwechirwere chemoyo
Nutrition inokurudzirwa kune hutano hwemoyo
Deredza huwandu hwemafuta aunodya, kunyanya mafuta akazara. Inowanikwa muzvigadzirwa zvemhuka zvakadai senyama, zvigadzirwa zvemukaka zvakazara-mafuta, bhotela nemazai, uye mune trans fatty acids inowanikwa mumajarini, mabhisikiti uye zvinhu zvakabikwa. Chinokuvadza kumoyo cholesterol iri muhove, mazai yolks uye nyama yenhengo, pamwe nesodium (munyu). Pasi pekutungamirirwa nachiremba wako, chengetedza ropa rako uye cholesterol mazinga nguva dzose.
Chengetedza huremu hune hutano.
Kana uine chirwere cheshuga, gadzirisa mazinga eglucose muropa uye idya zvakasiyana-siyana zvezvokudya zvine fiber yakawanda (zviyo, michero mitsva nemiriwo; nyemba dzakadai sebhinzi, pizi nenyemba; nzungu nemhodzi).
Deredza kunwa doro rako. Kunyange kunwa doro zvine mwero kunowedzera njodzi yetsaona, mhirizhonga, BP, kenza uye chirwere chemwoyo.
Kudya kunogona kubatsira kuderedza njodzi yegomarara here?
Ngozi yegomarara inogonawo kuderedzwa kuburikidza nekuchinja kwemararamiro uye maitiro akanaka, mazhinji ayo ane hukama nekudya. Idzi dzinosanganisira:
- Kuchengeta uremu hwemuviri hune hutano.
- Kuderedza kudya kwemafuta.
- Kurambidzwa kunwa doro.
- Kuwedzera kudya kwefiber, bhinzi, zviyo, michero nemiriwo (kunyanya miriwo, yero, orenji uye girinhi, miriwo yemashizha uye makabheji).
Ko vakomana vanowana osteoporosis?
Ehe! Maererano neNational Institutes of Health, mamiriyoni maviri evarume vokuAmerica vane osteoporosis, chirwere chinonetesa mapfupa uye chinoita kuti asagwinha. Varume vanopfuura 2008 vane mikana yakawanda yekuve neosteoporosis-yakabatana fractures kupfuura kenza yeprostate, maererano nemashoko makumi matanhatu neshanu kubva kuNational Osteoporosis Foundation. Pakazosvika makore makumi manomwe nemashanu, varume vari kurasikirwa nemapfupa nekukurumidza sevakadzi. Pazera re65, murume wese wechitatu ane osteoporosis.
Matambudziko akadai sehudyu, musana, uye kurwadziwa kwemaoko angaita seanongobata vanhu vakura, asi kutaura zvazviri, kurasikirwa kwemapfupa kunogona kutanga paudiki. Nokudaro, kubva pauduku zvakakosha kuziva mamwe emitemo yaunogona kutevera kuchengetedza mapfupa ako ane utano uye akasimba.
Risk factors zvausiri kutonga kwako:
- Zera - Kana wakura, ndipo paunonyanya kubatwa neosteoporosis.
- Nhoroondo Yemhuri - Kana vabereki vako kana vanin'ina vako vane osteoporosis, uri panjodzi huru.
- Ganda Rudzi - Iwe uri panjodzi huru kana iwe uri chena kana Asia.
- Bumbiro remuviri - kana uri murume mutete zvikuru, mupfupi, njodzi inokwirira nekuti varume vadiki vanowanzova nemapfupa mashoma, uye izvi zvinotonyanya kuipa nekukura.
Inenge hafu yezviitiko zvose zvakakomba zve osteoporosis muvarume zvinokonzerwa nezvinhu zvinogona kudzorwa. Izvo zvinoenderana nekudya uye kusimba zvinosanganisira:
Haisi kukwana calcium mukudya kwako - varume vanofanira kuwana inenge 1000 mg ye calcium zuva rega rega.
Hapana vhitamini D yakakwana mukudya kwako. Sekureva kweNational Osteoporosis Foundation, varume vari pasi pemakore makumi mashanu vanoda pakati pe400 ne800 epasi rose mayunitsi evhitamini D pazuva. Kune marudzi maviri evhitamini D: vhitamini D3 uye vhitamini D2. Zvidzidzo zvenguva pfupi yapfuura zvakaratidza kuti marudzi ese ari maviri akaenzana kune hutano hwemapfupa.
Kunwa – Doro rinokanganisa kuvaka kwemapfupa uye rinoderedza kugona kwemuviri wako kutora calcium. Kuvarume, kunwa doro zvakanyanya ndeimwe yezvinonyanya kukonzera osteoporosis.
Kushungurudzika kwekudya - kushaya zvokudya zvinovaka muviri uye uremu hushoma hunogona kutungamirira kumazinga e testosterone akaderera, anokanganisa utano hwemapfupa. Varume vane anorexia nervosa kana bulimia nervosa vari panjodzi huru yekuderera kwemapfupa kuzasi kwemusana nemuhudyu.
Hupenyu hwekugara - Varume vasingaite maekisesaizi nguva dzose vari panjodzi huru yekuva neosteoporosis.
Kusvuta.
Sezvakaita zvirwere zvakawanda zvisingaperi, kudzivirira ndiyo yakanakisisa "kurapa". Iva nechokwadi chokuti unowana calcium yakakwana uye vhitamini D (izvi zvinowedzerwa kune zvakawanda zvemukaka zvigadzirwa uye akawanda mahwendefa e-multivitamin). Zvose izvi zvinhu zvakakosha pakuvaka uremu hwemapfupa paunenge uchiri mudiki uye kudzivirira kurasikirwa kwemapfupa paunenge uchikura. Skeleton yako ine 99% yecalcium mumuviri wako. Kana muviri wako ukasawana calcium yakakwana, inoiba kubva mumapfupa.