Zakudya zamadzimadzi ndi gulu lalikulu la mankhwala, omwe amapereka mphamvu zamtundu uliwonse kwa thupi la munthu. Zakudya za m'thupi ndizofunika kuti thupi likhale lokhazikika, limaphatikizapo kupanga mahomoni, mavitamini ndi maubwenzi ena. Kuti mukhale ndi zakudya zabwino, muyenera kudziwa chakudya chomwe chikugwirizana ndi chakudya, komanso mutha kusiyanitsa pakati pa makapu ophweka ndi ovuta.
Kodi ndi zodetsa zotani zokhazokha?
Zakudya zosavuta, kapena chakudya chokhazikika - izi ndi sucrose, fructose ndi shuga. Mitundu yomwe ili ndi zakudya zambiri zosavuta zimayambitsa kupanga insulini yambiri ndikuyambitsa mafuta. Ndi chifukwa chake chakudya chophweka chimalimbikitsidwa kuti chisatulutsidwa pa zakudya.
Komabe, shuga ndi koyenera kuti thupi likhale lachibadwa la metabolism ndi ubongo. Ndikofunika kuidya mowirikiza, koma amapezeka makamaka zipatso ndi zipatso, akatswiri pa kuchuluka kwa shuga ndi chitumbuwa, mavwende, rasipiberi, dzungu, mphesa.
Fructose imapezedwanso mu zipatso ndi zipatso. Ndizokoma kwambiri, motero, posintha shuga ndi fructose, mutha kuchepetsa chiwerengero cha calories chokhudzana ndi maswiti. Kuonjezera apo, fructose siimayambitsa kulumpha kwa insulini, kotero ndibwino kuti odwala shuga m'malo mwa shuga.
Sucrose ndi mafuta osakondweretsa kwambiri. Icho mwamsanga mwathyoledwa ndi kusungidwa mu maselo olemera. Zimakhala ndi sucrose mu confectionery, zakumwa zotsekemera, ayisikilimu, komanso mu beets, mapichesi, mavwende, kaloti, tangerines, ndi zina zotero.
Kodi ndi zodetsa zotani zokhazokha?
Zakudya zovuta, kapena zochepa pang'onopang'ono zimakhala zowonjezera, pectins, fibre, glycogen. Paziwombankhanga za chakudya, thupi limagwiritsira ntchito mphamvu zochuluka kwambiri, zimalowa m'magazi mofanana ndi pang'ono, kotero zimapangitsa kuti munthu asamamve bwino ndipo samayambitsa jekeseni wambiri mwa insulini.
Mukhale ndi zakudya zovuta makamaka mbeu, nyemba, mtedza. Zipatso ndi ndiwo zamasamba nthawi zambiri zimafuna chakudya chophweka ndi chovuta.
Malangizo oyenera kudya
Nutritionists samalimbikitsa kwathunthu kusagwiritsa chakudya kuchokera zakudya. Mwachidziwikire, chakudya chokhala ndi chakudya chokhacho chiyenera kukhala chochepa, ndipo zovuta kuzigwiritsa ntchito m'mawa. Ngati simudziwa zakudya zomwe zili m'zakudya, mukhoza kutanthauzira magome omwe amasonyeza zakudya zakuda.
Zakudya za tsiku ndi tsiku, Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi