Tikuzoloŵera kuthamangira mawu opambana, monga chakudya, mphamvu, chilengedwe komanso otsimikiza kuti zonsezi zikugwirizana ndi zomwe zimatikonda kwambiri . Koma kwenikweni, kufufuza kwa zakudya osati kokha kokhudzana ndi chakudya. Choyamba, mfundo yaikulu, yokhudzana ndi mankhwala ndizofunika kwambiri.
Kodi zakudya zabwino ndi ziti?
Chakudya cha zakudya ndizozama kwambiri zomwe zimawonetsera kuti katunduyo ndi wothandiza kwambiri. Kuphatikizapo, komanso kuchuluka kwa zosowa za thupi la munthu ndi mankhwalawa, komanso mphamvu yomwe imatulutsidwa panthawi yake.
Zakudya zamtundu zimatsimikiziridwa ndi mankhwala omwe amapanga mankhwalawa, ndipo maonekedwewo amachitiratu zowonongeka osati zokhazokha, komanso zonunkhira, zonunkhira, mtundu wa mankhwala. Chifukwa cha thanzi labwino, tingathe kuwerengera chiŵerengero cha kudya kalori, kuchepa, komanso, ndithudi, chakudya.
Palinso mndandanda wa zakudya zamagulu. Zakudya zonse zimagawidwa m'magulu awiri - organic ndi mineral substances. Zomwe zimapezeka m'zinthuzi zikuphatikizapo:
- mapuloteni;
- mavitamini;
- mafuta;
- mavitamini;
- zizindikiro;
- mapuloteni.
Zinthu zamchere zimaphatikizapo:
- madzi;
- macronutrients;
- ma microelements.
Pofuna kuti asadziŵerengetse pachabe chakudya chamtundu uliwonse chomwe amadya, magome apadera amapangidwa - othandizira abwino omwe amatsata chakudya chawo.
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Kugwiritsa ntchito mphamvu zamagetsi
Ichi ndi chinthu chomwe timachikonda chokhudzana ndi caloric. Chakudya ndicho chokhacho cha mphamvu kwa munthu, kotero kalori imayenera kuonedwa kuti ndiyo njira yopezera mphamvu zothandizira zosowa za thupi.
Mphamvu ya chakudya ndi mphamvu yomwe imatha kutulutsidwa kuchokera kuzinthu zogwiritsidwa ntchito. Timatsindika - "akhoza", koma osati mfulu. Pali zowona komanso zamtengo wapatali.
Mphamvu yamaganizo ya chakudya ndi kuchuluka kwa mphamvu zomwe zimatulutsidwa pamene chakudya chimakhala chosakanizidwa. Samalani zizindikiro zotsatirazi:
- 1 g mafuta - 9 kcal;
- 1 g mapuloteni - 4 kcal;
- 1 g wa chakudya - 3.75 kcal.
Koma mtengo weniweni ndi wakuti timapeza net. Ife sitimayesa chinthu chirichonse mwa 100%. Kotero, mapuloteni amafanana ndi 84.5%, mafuta - ndi 94%, chakudya - ndi 95.6%. Chotsatira chake, kuti tiwone kuchuluka kwake ndi zomwe timapeza, tiyenera kuwonjezerapo ndalama zonse mwazigawo:
- 1 g mafuta - 8.46 kcal;
- 1 g mapuloteni - 3.38 kcal;
- 1 g wa chakudya - 3.58 kcal.
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Kufunika kwa chilengedwe cha chakudya
Zomwe mankhwalawa ali ofunikira thupi lathu zimadalira kukhalapo kwake komwe kumapangidwa ndi zigawo zosagwiritsidwa ntchito zomwe sizingapangidwe mu thupi lathu, kapena zimapangidwa pang'onopang'ono komanso pansi pazifukwa zina.
Ndikofunika kuti chakudya chikhale chokwanira ndi chakudya choyenera.
Kwa munthu pali magulu angapo a zinthu zosasinthika, zomwe mtengo wawo wokhazikika, mwachindunji, ndi wapamwamba kwambiri:
- 8-10 amino acid - 8 amino acid ndi zofunika kwambiri kwa ife m'moyo wathu wonse, ndipo histidine ndi cystine ndizofunikira kwa makanda.
- 3-5 polyunsaturated mafuta acids;
- mavitamini onse;
- pafupifupi zonse zamchere zamchere (kuphatikizapo madzi);
- zinthu zomwe zimakhala ndi phospholipids, glucoproteins, mapuloteni-lecithin.
Choncho, kuti zakudyazo zizigwirizana ndi mphamvu ndi zamoyo zonse, sitiyenera kutsatira zokhudzana ndi zakudya zokha , komanso zomwe zili m'zinthu zonse zofunika kwambiri kwa anthu athu.