Zakudya zazakudya ndizofunikira kwambiri pa zakudya za anthu. Amapereka thupi ndi mphamvu, poyang'anira ntchito yofunikira, mthupi ndi nzeru. Komabe, ndondomeko iyi imakhala ndi mbali ziwiri: makilogalamu athu osatengedwera kuchokera m'magawidwe amasungidwa ndi zamoyo zathu kumbali ngati mawonekedwe a mafuta. Ndichifukwa chake, ndikofunikira kwa munthu amene amatsatira thanzi lake ndikudziwa kuti zakudya zili ndi zotani komanso momwe zimasiyana.
Zakudya zam'madzi
Zimadziwika kuti keke, mikate, muesli, chips, maswiti ndi zinthu zina zosangalatsa zimakhala zoyamba kulowa mu "mndandanda wa zakudya" wathanzi. Ndi zophweka: ndizo zowonjezera zokhala ndi chakudya chambiri: monosaccharides ndi disaccharides. Mwa kuyankhula kwina, iwo ali ndi shuga ndi wowuma kwambiri. Zogulitsa zoterezi zimangotenga mwamsanga ndipo zimapangitsa kuchuluka kwa shuga m'magazi, zomwe zimapangitsa kuti atulutsidwe kwambiri. Pakapita nthawi, izi zimakhala ndi zotsatira zosiyana: shuga ya shuga ikhoza kugwa pansi. Izi zimapereka zizindikiro ku malo okhudza ubongo omwe m'mimba mulibe, ndipo muyenera kudzipumitsa mwamsanga. Ubongo umayankha mwamsanga ndipo nthawi yomweyo pemphani mankhwala omwe ali ndi chakudya chofulumira chifukwa amawakumbukira monga chitsimikizo chabwino kwambiri cha mphamvu yofulumira. Ndondomeko yotereyi ikhonza kufanana ndi zovuta kwambiri ndipo mosakayikira zimayambitsa kunenepa kwambiri, chitukuko cha shuga ndi kuchepa kwa minofu.
Mwamsanga, kapena, monga amatchedwa - zakudya zophweka zimasungidwa mofanana ndi zipatso, zipatso ndi uchi. Koma zakudya izi zili ndi mavitamini ochulukirapo ndipo zimawunika zinthu. Choncho, ngati muwabwezeretsa maswiti owopsa, mumapeza phindu limodzi, chifukwa amakhalanso osangalatsa kwambiri.
Mavitamini ochepa
Chirichonse chomwe chinanenedwa za chakudya chophweka sichigwiritsidwa ntchito ku gulu lina - polysaccharides kapena chakudya chochepa. Mfundo yachitidwe chawo ndi chakuti mankhwala omwe ali ndi pang'onopang'ono chakudya amatengeka ndi thupi pang'onopang'ono, monga mphamvu imagwiritsidwa ntchito. Choncho, sizimayambitsa insulini m'magazi ndipo amaikidwa ngati mawonekedwe a mafuta. Zakudya zamchere zimatchedwa zovuta chifukwa cha maselo awo. Odwala zakudya padziko lonse amaumirira kudya zakudya zamadzimadzi, chifukwa pamodzi ndi mavitamini ndi minerals onse amafunika kuti munthu alowe m'thupi. Kuphatikiza apo, iwo ali ndi mitsempha, yomwe siidakumbidwe konse mu tsamba la m'mimba, koma ilo limakhudza kwambiri ntchito yake. Zamagulu okhala ndi zakudya zovuta:
- mbewu ndi tirigu;
- nyemba (nyemba, mphodza , nandolo, etc.);
- macaroni kuchokera ku tirigu wa durumu;
- masamba (tsabola wofiira, nyemba zobiriwira, zukini, mtundu uliwonse wa kabichi);
- masamba ndi anyezi;
- zipatso (peyala, apulo, mphesa).
Zomera zina, mwachitsanzo kaloti ndi beets zimakhala zovuta kwambiri. Pa mbali imodzi, iwo ali ndi shuga wambiri, pambali inayo - ndiwopambana kwambiri mavitamini ndi fiber. Zomwezo ndi zinthu zomwe zimakhala ndi wowuma - mbatata, chimanga, ndi zina. Kuwagwiritsa ntchito kungachititsenso kulemera kwakukulu, koma sikuyenera kusiya masamba. Zokwanira kuziphatikiza pa zakudya moyenera - osaposa 1-2 pa sabata.
Palinso zakudya zomwe zili ndi chakudya chochepa. Izi zikuphatikizapo:
- Zakudya za nyama (nyama ndi mkaka);
- masamba ena: nkhaka, radishes, tomato ndi letesi;
- bowa;
- nsomba (kuphatikizapo nyanja kale).
Palibe chakudya m'madzi konse. Chimodzimodzinso ndi tiyi ndi khofi, ngati mumamwa popanda shuga. Koma kuchokera ku timadziti ta zipatso, mavitamini oledzera okometsera ndi kumwa mkaka wabwino ndibwino kuti tikhalebe kutali: kuchuluka kwa chakudya chokhazikika mwa iwo kumachokera kutali (gawo limodzi lingathe kukhala ndi theka la chizolowezi cha munthu wamkulu).
Pomalizira, tikhoza kunena kuti posankha mankhwala m'sitolo, muyenera kufufuza mosamala mapangidwe awo, makamaka kukhalapo kwa shuga ndi wowuma. Ndi bwino kupereka zokonda zachilengedwe zomwe muyenera kuzikonzekera. Choncho mungapewe kugwiritsa ntchito zakudya zopanda pake.