8 Mamiriro ezvinhu Paunofanirwa Kubvunza kuna Nutritionist Iyo Inogona Kukushamisa Iwe

Zvemukati

• Iwe uri kunetseka nekudya zvakanyanya kana kudya kwekunzwa.
• Iwe uri kutarisa nzira itsva yekuwedzera.
• Unoshanda nguva yekuchinja kwehusiku.
• Iwe wakaonekwa uine high cholesterol.
• Iwe wakadyiswa neBS.
• Uri kuronga kubata pamuviri, kuve nepamuviri kekutanga, kana kuti uri kubata nekushaya mbereko.
• Iwe haugone kurara nehusiku.
• Iwe wave kuda kusvitsa 30, 40, kana 50.
• Ongororo ye

Vazhinji vanhu vanofunga nezvekuona yakanyoreswa dietitian pavanenge vari kuyedza kudzikisa huremu. Izvo zvine musoro sezvo ivo vari nyanzvi mukubatsira vanhu kuwana huremu hune hutano munzira inoenderera.

Asi vezvekudya vanokodzera kuita zvakawanda kupfuura kukubatsira iwe kudya. (Muchokwadi, zvimwe zvinopesana nedhayeti.) Muchokwadi, kune akawanda mamwe mamiriro ezvinhu kwaanogona kuita kuti hupenyu hwako * nzira * ive nyore izvo zvaungangodaro usiri kana kuziva nezvazvo. Hedzino dzese nzira dzisingatarisirwi dzavanogona kukubatsira iwe, chaipo kubva kune vezvekudya ivo.

Iwe uri kunetseka nekudya zvakanyanya kana kudya kwekunzwa.

"Nguva zhinji, chikonzero iwe uri kunyanya kudya kana kurira kunosvika pakudya iyo isiriyero yemacronutrients," anotsanangura Alix Turoff, anonyoreswa wezvekudya uye mudzidzisi wega. Mune mamwe mazwi, kana iwe ukadya chikafu chine macarbs uye mapuroteni mashoma kana mafuta, unogona kunzwa uchipenga, nepo chikafu chakaenzana pakati pecarbs, mapuroteni, uye mafuta zvinokusiya iwe uchinzwa wakaguta kwenguva yakareba. "Nyanzvi yezvokudya yakanyoreswa inogona kukubatsira kuyera chikafu chako nenzira isingatungamire kuti uwedzere kuwandisa."

Vanogona zvakare kukubatsira iwe kugadzira tsika dziri nani pakudya uye vanogona kukunongedza munzira kwayo yemurapi kana chiremba wepfungwa kana vakanzwa uchiida. Dietitians vanodzidziswa kuziva kana mumwe munhu achida kuona chiremba wepfungwa nezvezvinhu zvavo zvekudya, uye vanoshanda pamwe chete nevarapi kuti vabatsire kusvika pasi pavo, anodaro Turoff. (Yakabatana: Iyo # 1 Nhema NezveKudya Kwemweya Munhu wese Anoda Kuziva Nezve)

Iwe uri kutarisa nzira itsva yekuwedzera.

Iri zano rakanaka kubvunza chiremba usati waita shanduko huru yemararamiro, uye kana iwe uri kufunga nezve nyowani regimen, kuchenjera kubvunza RD futi.

Funga nezvazvo nenzira iyi: "Kuisa mari muchikamu cheRD kunogona kukuchengetera mari yakawanda pazvinhu zvinowedzera muviri wako ungasatomboda," akadaro anyorese chiremba wezvekudya anonzi Anna Mason. MaDietitians anoda kukubatsira kuenzanisa kudya kwako uye kuwedzera hutano hwako nezvikafu zvese kutanga, uye zvemhando zvinowedzera chete pazvinenge zvichidikanwa, Mason anodaro. "Usati wasvetukira piritsi rekupedzisira remakwenzi, tsvaga RD yekukupa iwe nehutano hwako hwakasimba kamwechete." (BTW, heino chikonzero nei mumwe wezvekudya achichinja maonero ake pane zvinowedzera.)

Unoshanda nguva yekuchinja kwehusiku.

Kushanda husiku kunogona kuoma kujairira, asi zvinouyawo nenjodzi dzehutano. “Vashandi vekumashifiti pakati pehusiku kana husiku, sevanamukoti kana vashandi vezvokurapa, vari panjodzi huru yekufutisa, kuva nechirwere cheshuga, uye BP,” anodaro chiremba wezvekudya akanyoreswa anonzi Anne Danahy. Muchokwadi, ongororo ichangoburwa yakawana kuti vakadzi vanoshandira vashandi vane 19 muzana panjodzi yakakura yekubatwa negomarara, kunyanya zamu, GI, negomarara reganda. "Nyanzvi yezvekudya inogona kukuraira zverudzi rwekudya izvo zvinogona kudzora njodzi yechero / dzese dzezvirwere izvi, pamwe nekubatsira pakuronga kwekudya uye nesarudzo dzekudya dzauchadya kana nguva dzako dzekumuka dzapera."

Iwe wakaonekwa uine high cholesterol.

Hongu, pane mushonga waizvozvo. Asi iwe unogona kukwanisa kudzikisa cholesterol yako kuburikidza neshanduko yekudya. "Imwe yedzakanakisa nzira dzekudzora cholesterol yako ndeyokudya chikafu chine fiber yakawanda," anodaro akanyoreswa wezvekudya Brooke Zigler. Nyanzvi yezvokudya inogona kukubatsira iwe kugadzira chirongwa chekudya icho chinowedzera mune yakakwira-fiber chikafu uye kubvisa zvimwe zvekudya kubva mukudya (senge mafuta akazara). Ivo vanogona zvakare kukubatsira iwe kuti unzwisise kuti ndezvipi zvekudya chaizvo zvinopa kune yakakwira cholesterol, uye ndeapi iwe ausingade kunetseka nezvawo. Mazai, semuenzaniso, akamboonekwa seasingabvumirwe kune vanhu vane cholesterol yakakwira, zvino anoonekwa seA-OK (mumwero wakafanira hongu).

Iwe wakadyiswa neBS.

"Irritable bowel syndrome inogona kuva munzwa chaiwo," anodaro Mason. "Mushure mekuongororwa kweBS, chiremba wezvekudya akanyoreswa anofanira kunge ari kaputeni wechikwata chekurapa kwechirwere ichi." Nepo IBS dzimwe nguva ichirapwa nerubatsiro rwechikafu muUS, haina kujairika, asi nekuti zviratidzo zvinokonzeresa kugaya kweshuga chaiyo, vanoona nezvezvokudya ndivo vanokwanisa kutungamira nekubvisa nekubvisa patsva kweshuga yega yega Kudya, anotsanangura. Iyi nzira iri kutanga kubata munzvimbo dzakaita seAustralia, iyo inodada nekurapa kwekubatana kubva kune gastroenterologist uye RD kune vese varwere veIBS. "Kuburikidza nenzira iyi, varwere vazhinji vanokwanisa kuwana hutongi hutsva pamusoro pezviratidzo zvavo zvinopfuura izvo zvinogona kuitwa nemishonga chete," anodaro Mason. Ingova nechokwadi chekutsvaga muchengeti wezvokudya uyo anonyanya kuongorora IBS uye yakaderera-FODMAP kudya.

Uri kuronga kubata pamuviri, kuve nepamuviri kekutanga, kana kuti uri kubata nekushaya mbereko.

"Saka vakadzi vazhinji vanowedzera huremu hwakawandisa kana huremu hwakakwana pavanenge vaine pamuviri," anodaro Turoff. "Hatina kumbonyatsodzidziswa kuti zvakawanda zvatinoda zvinoshanduka sei kubva trimester kusvika trimester, saka iyi ndiyo imwe yenguva dzakanakisa dzekuona RD." Nepo ob-gyn ichikwanisa kukupa nhungamiro yehuremu uye kuti ungadya zvakadii pamberi, panguva, uye mushure mekuzvitakura, chiremba wezvekudya anonyatso kukubatsira iwe kuti uzive maitiro ekuzadzisa iwo huremu uye macalorie zvinangwa.

"Nyanzvi yako yezvokudya inogona zvakare kukubatsira iwe paunenge uchichinja kubva pakuve nepamuviri uye nekukupa nzira dzekudzora uremu hwepamuviri mushure mekubereka," anowedzera Turoff. Vanachiremba vezvekudya vane hunyanzvi munzvimbo iyi vanogona kubatsirawo nenyaya dzembereko uye kuenzanisa mahomoni, anodaro. (Kushamisika kana chikafu chekubereka chiri chinhu chaicho? Tine mhinduro.)

Iwe haugone kurara nehusiku.

"Kurara kunoita basa rakakosha musimba uye hutano hwakakwana, asi kana usingakwanise kurara kana kurara pamwe haufunge nezve kudya kunokanganisa kubata zzz's zvakakwana," anodaro Erin Palinski-Wade, chiremba akanyoreswa uye munyori we Belly Fat Kudya kweDummies. "Kudya kusina kudya kwakakosha kwakadai se magnesium kwakaratidza kutungamirira kuhope, asi zvimwe zvinovaka muviri zvinobatsira zvakadai se tryptophan zvinogona kubatsira kugadzirwa kwemuviri kwehomoni inokonzera kurara melatonin." Nyanzvi yezvokudya inogona kukubatsira kuti uite zvidiki zvidiki kuchikafu chako izvo zvinogona kuvandudza yako yekurara mhando uye huwandu, anodaro. (Kune mamwe anokurumidza kurara-anoshamwaridzika chikafu mazano, chiyero izvi zvekudya zvinokubatsira iwe kurara.)

Iwe wave kuda kusvitsa 30, 40, kana 50.

"Wese 'muviri" unoda tune-up nguva nenguva, uye poindi yemakore gumi inogara iine musoro, "anodaro Danahy. "Vanhu vazhinji vanocherekedza pavanorova makumi matatu kuti vanongoerekana vasisipo nekudya nenzira imwechete yavakaita muma20." Chokwadi izvozvo. Metabolism, mahormone, uye zvinovaka muviri zvinodiwa kuchinja patinokwegura, saka inogara iri zano rakanaka kutarisa mukati nehutano pro paunenge uchipinda gumi idzva.

“Dambudziko guru randinoona nevatengi vangu vechikadzi nderekusvika makore ekuma50 uye kusangana kwezera nekuenda kumwedzi kunotanga,” anowedzera kudaro. "Vakadzi vanoshanda neRD pavanosvitsa makore makumi mana vanokudziridza zvirinani kudya uye kuita maekisesaizi, uye vachanyatso kubatsirwa nazvo pavanopinda mune gumi rinotevera."

Ongororo ye