Nthawi zambiri mungamve mawu - kuti muchepetse kulemera, muyenera kusiya kudya zakudya zamagazi, kutanthauza chakudya, ndiwo mkate ndi maswiti basi. Tsoka, apa pali kusamvana. Pokhapokha "chakudya chotere" sitingathe kukonza mafuta ndi mapuloteni, ndipo chiwindi chathu posachedwa chikana kugwira ntchito konse, ndipo wogula wamkulu wa chakudya ndi ubongo. Ndipo, mungamukane bwanji?
Kodi pali kusiyana kotani pakati pa "zabwino" ndi "zoipa"?
Zakudya zonse, monga zenizeni, ndi mapuloteni okhala ndi mafuta, potsirizira pake, amasandulika kukhala shuga, ndiyo mphamvu yeniyeni, yomwe, mwa njira, imaimira chakudya chofulumira, ndipo pambali pake, palinso chakudya chokhazikika. Kugawanika kwakukulu kumachitika molingana ndi momwe zimakhalira mofulumira kuti zimagawidwe mu shuga. Choncho timapeza timapepala tomwe timapanga mofulumira komanso mochedwa, (GI).
Zakudya zam'madzi
Zakudya zam'madzi zosafulumira zimakhala zovulaza chifukwa nthawi yomweyo zimagawanika ndi shuga, m'magazi ake amakula mofulumira (nayenso!), Ndipo mphukira imayenera kumasula insulini mofulumira, yomwe imachititsa kuti mafuta azikhala ndi mafuta. Pamene ndondomekoyi yatsirizika, timakhalanso ndi chikhumbo chokweza shuga, ndikudya maswiti achiwiri, ndipo izi zimachitika nthawi zonse. Chotsatira chake, timakhala ndi kunenepa ndi kusokonezeka kwa zikondamoyo.
Zakudya zam'madzi zodyera ndizofala, apa pali otchuka komanso otchuka:
- shuga, uchi (zomwe njuchi zinapangidwa kuchokera ku shuga);
- mikate, maswiti, makeke, ayisikilimu;
- chokoleti;
- kupanikizana, kupanikizana;
- mpunga woyera, oatmeal;
- Zipatso zabwino - chinanazi, mphesa, mavwende, vwende.
Kuchotsa chirichonse, ndithudi sichidzatheka, koma kuchepetsa mochuluka, kuthetsa maswiti kokha pa maholide - mu mphamvu zathu!
Zochepa kapena chakudya ndi otsika GI
Malinga ndi mankhwala omwe ali ndi zakudya zopepuka, iwo, ndithudi, osachepera. Chifukwa cha zakudya zoterezi, shuga ya magazi imakula pang'onopang'ono, mphukira siziyenera kuthamanga-mwadzidzidzi, zomwe zikutanthauza kuti mizimu yathu siimathamanga monga choncho. Chiwerengero cha chakudya m'madyerero a tsiku ndi tsiku chiyenera kukhala oposa 50%, mlingo umenewu uyenera kuperekedwa makamaka kudzera mu zakudya zochepa m'zakudya.
Taganizirani zomwe zili ndi pang'onopang'ono chakudya:
- macaroni ndi mkate wonse wa tirigu ;
- balere, nyemba zonse;
- maapulo, mapeyala, plums, kiwi, zipatso zamphesa, apricots zouma;
- woyera kabichi, Brussels, tomato, kolifulawa, anyezi;
- bowa, zukini, sipinachi, tsabola.
Samalani mawonekedwe ndi thanzi la thupi lonse, chifukwa izi ndi mfundo zopanda malire. Ndipo ngati ndinu dzino lokha, idyani maswiti kokha pa maholide, ndikukhulupirira ine, kukoma kwawo kwa izi kudzakhala kokoma!