Chakudya chilichonse cha chilengedwe chimakhala ndi zakudya monga mapuloteni, mafuta ndi zakudya. Kuti mudziwe zomwe zili m'zakudya, muyenera kuganiza kuti vitamini ndi micelement iliyonse imadalira iwo, komanso kupereka thupi ndi mphamvu.
Zakudya Zam'madzi - ndi chiyani?
Zakudya za m'thupi zimatcha gulu la shuga losavuta komanso lovuta, lomwe ndi mbali ya ziwalo zonse za thupi ndi nyama. Ichi ndi chinthu chachikulu kwambiri cha "zomangamanga" padziko lapansi. Chemistry imanena kuti mankhwalawa amapangidwa ndi zamoyo pogwiritsa ntchito mapuloteni. M'madera ambiri akale, chakudya chimagwiritsidwa ntchito ndi zomera. Kulowa m'thupi kuchokera kunja, iwo amasanduka mphamvu yoyera kwa ntchito ya ziwalo zonse za ziwalo.
Kodi ntchito za chakudya ndi ziti?
Njira yothandizira zinthu zimasonyeza kuti khalidwe lake lalikulu liyenera kuonedwa ngati mphamvu. Kuwonjezera apo, asayansi amatcha ntchito zotere za chakudya monga:
- Zomangamanga - zimakhala ngati maziko omanga maselo a zomera ndi zamoyo.
- Kutetezera - ndi zotetezera kuwonongeka kwa chilengedwe ndi kunja.
- Kusunga - kusunga ziwalo zonse za thupi m'thupi.
- Kuletsa - kuyambitsa njira zakudya m'magazi.
- Anticoagulant - zotsatira za magazi coagulability ndi kutsutsa mphamvu.
Kutaya madzi okwanira 1 g wa chakudya kumatulutsa pafupifupi 20 kJ ya mphamvu yoyera. Zowonjezera, zimaphatikizapo minofu ndi chiwindi monga glycogen. Panthawi yopumula pambuyo pa ntchito ya thupi, mlingo wa glycogen umabwezeretsedwa kuchokera kuzinthu za thupi. Zonsezi zimagwiritsidwa ntchito, makhabodididwe enieni amapezeka chifukwa chakuti mndandanda wonse wa zinthu zothandiza zimalowa m'thupi:
- chomera;
- shuga;
- heparin;
- chitin;
- fructose;
- deoxyribose.
Ubwino wa Zakudya
Pafupifupi theka la zinthu zonse zomwe zimagwera masana m'thupi la munthu ndi chakudya. Kupereŵera kwawo m'thupi nthawi yomweyo kumakhudza ubwino: kusokonezeka kwa minofu ya mtima kumasokonezeka, mphamvu ya metabolism imachepetsanso, dongosolo la manjenje limalephera. Zopindulitsa kwambiri zomwe zilipo ndi:
- Kupereka ndi mphamvu . Ntchito iliyonse, monga kuyenda kapena kudula mano, kumafuna khama. Zakudya za m'madzi zili ndi shuga, zomwe zimagwera m'matumbo ndi shuga. Chigawochi chili ndi insulini, yomwe ingalowe mu magazi mwa mphindi zochepa. Podziwa kuti zakudya zamagulu ndi zothandiza bwanji, mungathe kulamulira kunja kwa msinkhu wa shuga;
- Kulimbana ndi matenda omwe amabwera chifukwa cha matenda a kagayidwe kake . Chakudya ndi makina a m'magazi amakhala ngati "chishango" kwa anthu amene amakakamizika kukhala ndi mtundu wa shuga wa 2 , cholesterol chokwanira, kapena magawo osiyanasiyana a kunenepa kwambiri. Zakudyazi zimayambitsa mphamvu ya magazi ndipo zimakhazikitsa mtima wamtima;
- Kulemera kwa thupi . Kumvetsetsa zomwe zimapezeka m'thupi, mukhoza kuphunzira kudziletsa nokha mwa kusintha mndandanda wa zakudya zowonongeka. Kuchokera m'zakudya sizingathetsedwe pamene mukuchepera, ngati kusungidwa kwa nthawi yaitali kwapangidwe kukonzedwa. Zakudya zonse za tirigu zimachepetsa mphamvu yokopa ya thupi m'thupi;
- Limbikitsani maganizo anu . Kafufuzidwe kafukufukuyo amatsimikizira kuti kugwiritsa ntchito mankhwala omwe ali ndi zakudya m'zakudya kumaonjezera kupanga serotonin, hormone ya thanzi labwino ndi chiyembekezo. Anthu omwe ali pa zakudya ndi kusowa kwa zinthu izi amamva kuvutika maganizo, nkhawa ndi kupsa mtima.
Kuvulaza chakudya
Kuvulaza kwakukulu kumene chakudya chingayambitse ndi kudya kwambiri, komwe kumakhudza thupi. Pamene thupi lidzabweretsa vutoli ndipo pali kupitirira kwakukulu, kusandulika kwa chakudya mu mafuta, kuikidwa m'chiuno, mbali ndi matako akuyamba. Kutaya kwa mapuloteni ndi mafuta ndi kovuta kwambiri kuposa chakudya chifukwa cha kukoma kwawo kokoma. Zakudya zam'madzi zimakhala ndi maswiti, chokoleti, zakudya zina zamatabwa, maswiti, zakumwa za carbonat. Zida zomwe mukufuna kusangalala nazo mu nthawi yachisokonezo, chakudya chokwanira kapena usiku wanjala.
Zakudya zam'madzi, zomwe zimayimira ngozi yowonjezera thanzi, zimatchedwa oyeretsedwa. Iwo samabweretsanso "bokosi la ndalama" la munthu, koma amaletsa, pamene iwo eni amakhala olemera. Zakudya zosungunuka zomwe zimapangidwira zimapangidwira, ndipo sizipindulitsa. Kutentha kwazamagetsi ndi kuyeretsa kunachotsa chigawo cha zonse zomwe zimawonekera. Zosakaniza zowonongeka zimayambira kwambiri: izi zimafotokoza kutchuka kwawo ndi opanga chokoleti, lemonades ndi chips.
Zakudya zosavuta komanso zovuta
Mitengo yonse ya carbon organic ingagawidwe m'magulu awiri: zakudya zophweka komanso zovuta . Iwo amasiyanitsa mwa dongosolo la mphamvu pa maselo a thupi ndi mankhwala. Zakudya zophweka (zambiri zomwe zimayengedwa) ziphwanyidwe mpaka 1-2 monosaccharides - iyi ndiyo njira yawo yogawanika. Zakudya zozizira ndi zochepa (zomwe zimatchedwa zovuta) zimasiyanasiyana wina ndi mzake: zowonjezerazi zimakhala ndi monosaccharides 3 kapena kuposa, zomwe zimawalola kuti azidyeka kwa nthawi yaitali ndikufulumira kulowa mu maselo.
Zakudya zophweka
Zakudya zosavuta zimakhala ngati caffeine: mphamvu zomwe zasinthidwa kuchoka mwazi zimathamanga mwamsanga ndi thupi, koma zimatenga kanthawi. Zimakhala zonyansa, chifukwa zimakhala ndi shuga wowirira mwamsanga, zomwe zimapangitsa kuti m'magazi aziyesera magazi. Zakudya zamchere ndi zochititsa chidwi kawirikawiri kusamvana kwa shuga ndi kuwonjezera chiopsezo cha kunenepa kwambiri ndi shuga. Choncho, muyenera kuchepetsa kugwiritsidwa ntchito kwa magulu odyera otsatirawa:
- mavitamini;
- Zipatso zowonjezereka (papaya, nthochi);
- chimanga ndi wowuma wa mbatata;
- zosakaniza;
- pasta kuchokera mitundu yofewa tirigu;
- mafoni;
- Zakudya zamakono kuchokera ku ufa wamba.
Kodi makapu ovuta ndi otani?
Zakudya zakutali kapena zakudya zovuta zimakupatsani kudya kawirikawiri kupyolera mwa kuteteza mphamvu kwa nthawi yaitali m'thupi, kotero iwo ndi anzake abwino a zakudya, makamaka ngati akulimbana ndi kulemera kwakukulu. Iwo ali ndi chiwerengero chochepa cha glycemic , chomwe chimayesedwa ndi mlingo wa kuimika kwa zimagawidwe mu maselo. Pa GI kuchuluka kuchokera ku 0 mpaka 100, chakudya chopatsa thanzi sichikuphatikizapo mayunitsi oposa 50. Zakudya, zomwe ziri mbali ya muyezo uwu, zimaperekedwa kwa anthu onse omwe ali ochepa kwambiri.
Zakudya zovuta zingapezeke mwa:
- nyemba;
- tirigu;
- mkate wonse wambewu;
- macaroni kuchokera ku tirigu wonse;
- masamba (tsabola wolowa, anyezi, zukini, letesi, sipinachi, avocado, nyemba zobiriwira, mitundu yonse ya kabichi) ;;;
- zipatso, otsika shuga (mapeyala, maapulo, zipatso za zipatso, malalanje, kiwi, mapichesi);
- greenery.
Zakudya zili kuti?
Munthu aliyense amene akuvutika ndi njala ndi kusala kudya, ayenera kudziwa zomwe zimapezeka kuti ndi zotetezeka. Zotsambazi zili ndi zizindikiro zambiri, zomwe zimatha kusiyanitsa pakati pa zinthu zoyeretsedwa zosiyanasiyana:
- zopangidwa ndi organic popanda GMOs ndi kulawa enhancers;
- mlingo wochepa wa gluten ndi zina zikuluzikulu zopangira;
- kusowa chithandizo chovulaza;
- moyo wa alumali, wogwirizana ndi malingaliro enieni okhudza zakudya zachilengedwe.
Mitundu yomwe ili ndi chakudya
Pofuna kudziwa kuti mankhwala a mpweya amakhala ndi thanzi labwino, m'pofunikanso kufufuza mndandanda wa mndandanda wa mankhwala omwe ali ndi chiwerengero chochepa cha glycemic index. Zakudya zokhudzana ndi zakudya zimaphatikizidwira patebulo lapaderadera lomwe limapangidwa ndikulimbikitsidwa ndi odyetsa zakudya. Zina mwa izo, ndizofunika kuwonetsera zomwe zimaonedwa kuti ndizofunikira thupi la munthu:
- Zamasamba ndi zipatso. Mavwende, raspberries, blueberries, mapeyala ndi plums ali ndi zakudya zambiri zamagetsi, madzi ndi shuga ovuta. Zipatso zam'chitini zimakhalabe zofanana, ngati shuga sizinawonjezedwe kwa iwo pakukonza.
- Mbewu zonse . Izi ndizo zabwino kwambiri kwa iwo omwe sangathe kukhala ndi tsiku popanda kuphika, koma amaopa zotsatira za kudya mankhwala oyeretsa. Zili ndi zinc, selenium ndi magnesium, zomwe zimapindulitsa.
- Zikhalidwe za nyemba . Nyemba, nandolo, nkhuku ndi mphodza zimakhala ndi mapuloteni. Kudziwa kuti ndi zotani zapatseni komanso momwe zimakhalira ndi kuziphatikiza ndi mapuloteni, othamanga amatsamira nyemba pamaso pa mpikisano.
- Zakudya za mkaka zochepa .
Kodi mumakhala ndi carbu zingati tsiku lililonse?
Mphamvu ya tsiku ndi tsiku imadalira muyeso wa moyo wa munthu. Chizoloŵezi cha chakudya pa tsiku kwa anthu omwe ali ndi ntchito yolepheretsa ndipo ntchito yogwira ntchito yosiyana ndi yosiyana. Ngati othamanga amathera pafupi 3000 Kcal, ndiye ofesi yaofesi yotetezera motsutsana ndi maekala ena owonjezera sayenera kupitirira chikhalidwe cha 1500 Kcal. Alangizi amapereka zakudya monga izi: 45-65% chakudya chiyenera kukhala ndi zakudya zovuta.
Zakudya za othamanga
Anthu omwe amapirira nthawi zonse kuchita zinthu zolimbitsa thupi amafunikira nthawi zonse kutsatila zakudya zomwe amadya, chakudya cha zakudya komanso chiwerengero cha zakudya. Ena a iwo amadziwa kuti chakudya chambiri musanayambe kuchita masewera olimbitsa thupi ndikugwiritsidwa ntchito kuti muwonjezere chipiriro, koma muvomereze kuyesera ndi kukana iwo. Pali malingaliro olakwika poganizira kuchepa kwa chinthu ichi monga njira yopangitsa thupi kuwotcha mafuta ochulukirapo, omwe amachititsa mphamvu yowopsa muzochitika zowopsa.
Umboni wakuti lingaliro limeneli ndi lopanda pake, ndilo njira yokonzetsera zinthu zomwe zimapezeka kuchokera ku chakudya. Zakudya zolimba zimateteza mphamvu kwa nthawi yaitali, ndipo mafuta ndi osavuta: amasintha pang'onopang'ono kukhala mafuta a minofu ndi kutentha mofulumira, akuyambitsa kusweka ndi kusowa kwa chakudya chatsopano. Opeza zakudya amakhulupirira kuti zakudya monga glycogen ndi fiber zimagwira ntchito bwino ndi mafuta pokhapokha atatengedwa kuti adye chakudya chovuta.
Zakudya zamadzimadzi zimapindula kwambiri
Kukula kwa mankhwala akuwonetsera pa kuphunzira kwa mphamvu yamagetsi ya mankhwala - motero, kuchokera ku chisakanizo cha zakudya ndi mafuta, pyruvate kapena pyruvic asidi anali atalipatali. Phindu lake ndiloti limagwiritsidwa ntchito pa masewera ndipo sakhalabe m'thupi mutatha. Zakudya monga chakudya m'thupi pambuyo pa kuphunzitsidwa, zimavomerezedwa ndi cholinga:
- kuchepetsa kalori wokhudzana ndi chakudya cha tsiku ndi tsiku;
- Kulimbana ndi matenda a chiwindi;
- kusunga mlingo wotetezeka wa shuga;
- Kulimbikitsana kwa ntchito yofunikira pa mfundo ya mphamvu yofooka.