Monga mukudziwira, pali zakudya zophweka komanso zovuta kudya. Yachiŵiri, poyerekezera ndi njira yoyamba, imathandizira thupi. Zakudya zapamadzi ndizo zopereka zazikulu zamagetsi zomwe ziri zofunika pa moyo. Zakudya zokwanira zimaphatikizapo: starch, pectin, ndi zina zotero. Zimatengedwa ndi thupi kwa nthawi yaitali ndipo motero zimathandizira komanso zimapanga mphamvu.
Chiwerengero cha anthu omwe amatsatira chiwerengero chawo, yesetsani kusiya kugwiritsa ntchito chakudya. Ndi kuchuluka kwa zinthu izi, mkhalidwe wa thanzi umafalikira, ndipo mavuto a umoyo amawonekera. Zakudya zomwe zimakhala ndi mavitamini ovuta zimayamba kugwiritsidwa ntchito ndi thupi panthawi ya kutafuna chifukwa cha mavitamini a sali.
Ndi zakudya ziti zomwe zili ndi zakudya zovuta?
Zambiri mwa zinthuzi zimapezeka m'mbewu, mwachitsanzo, mu buckwheat, oats ndi mpunga wofiira, ndi zina zotero. Kuphatikiza apo, mndandanda wa zinthu zoterezi umaphatikizapo nyemba: nandolo, nyemba ndi mphodza.
Pakati pa mapangidwe oyenera, m'pofunikira kupatulira mapulogalamu, omwe sagwiritsidwa ntchito ndi thupi konse, ndiko kuti, sangathe kukhala mafuta. Osowa zakudya akulangizidwa kuti azigwiritsa ntchito zakudya zoterozo kwa anthu omwe amafuna kulemera kapena kusunga chifaniziro chawo. Zakudya zomwe zimakhala ndi mavitamini ovuta zimathandiza kuti mukhale ndi nthawi yaitali, kuphatikizapo kabichi, bran, masamba ndi masamba.
Zina mwa zinthu zoterezi ndi wowuma, zomwe zimapita pang'onopang'ono. Zomwe zimayambitsa izi ndi mbewu ndi nyemba. Komanso kutchulidwa koti ndizakudya zina zosiyana - glycogen, yomwe imapezeka kwambiri mu nkhuku ndi nkhumba chiwindi, komanso mu nsomba.
Mndandanda wa mankhwala omwe ali ndi mapangidwe ovuta:
- Pasitala, mkate ndi ufa wochokera ku ufa wonyezimira;
- mbewu zosiyanasiyana;
- nyemba ndi nyemba;
- zipatso zouma;
- Zipatso: maapulo, mapichesi, zipatso za citrus, mapeyala, mapeyala , ndi zina zotero.
- Zomera: mabala a mandimu, anyezi, tsabola, kabichi, ndi zina zotero.
- bowa;
- amadyera: sipinachi, letesi, ndi zina zotero.
Zofunika Kwambiri
Nutritionist amalimbikitsa kudya zakudya zapamwamba m'zakudya m'mawa, pamene metabolism siidachedwe. Kukoma kwa zinthu zoterezi sikokwanira poyerekeza ndi omwe ali ndi chakudya chophweka. Kuwonjezera pa kuti chakudya chimagawidwa movuta komanso chophweka, mndandanda ungathenso kusiyanitsa ndi chiwerengero cha glycemic index. Chakudya chamadyedwe, zinthu zamtengo wapatali sizoyenera, chifukwa zimangotuluka mwadzidzidzi kukhala shuga. Mwachitsanzo, magwero a zakudya zowonjezera amaphatikizapo zakudya zokhudzana ndi wowuma, koma popeza ali ndi chiwerengero chokwanira cha glycemic, sali oyenerera kuti azigwiritsa ntchito mobwerezabwereza. Izi zikuphatikizapo, mwachitsanzo, mpunga wamba ndi mbatata.
Zakudya zokhala ndi zakudya zovuta kwambiri ndi njira yokhayo yowonjezeretsa mphamvu popanda kuikamo mafuta. Kuti mupeze kuchuluka kwa zinthu, ndikofunika kudya zakudya molondola. Masamba akulimbikitsidwa kudya fomu yaiwisi kapena theka. Kuwonjezera pamenepo, m'pofunika kuyang'anira kuchuluka kwa zakudya zomwe amadya ndi zakudya zovuta. Pali chizoloŵezi china: pakuti 1 makilogalamu a kulemera kwa thupi amabwera 4 g wa chakudya. Ngati cholinga chanu chiri chochotsa kulemera kolemera, ndiye kuti kuchuluka kwa chakudya chokhala ndi chakudya chiyenera kuchepetsedwa. Mtengo wotsika ndi 50 g pa tsiku. Zakudya zambiri, kudya zakudya zopangidwa ndi zakudya zowonjezereka zingayambitse mavuto aakulu ndi kapangidwe ka zakudya. Choncho, kuti mulandire madalitso okha kuchokera ku zinthu zoterezi, nkofunika kuzidya mwanzeru.