Zakudya zomwe zili ndi chakudya chamagulu

Ichi ndi chimodzi mwazinthu zitatu za ma macronutrients, ndiye kuti, zinthu zomwe zimadyetsa thupi. Enawo awiri ndi mafuta ndi mapuloteni.

Zakudya zomanga thupi zigawika m'magulu:

• Sahara - mamolekyulu a shuga kapena ma cell amfupi amolekyu. Awa ndi shuga, fructose, galactose, sucrose.
• Zoyambitsa - unyolo wautali wa mamolekyulu am'mimba omwe amapezeka pazinthu zazing'ono m'mimba.
• CHIKWANGWANI - zopatsa mphamvu zamafuta zomwe sizikugayidwa.

Ntchito yayikulu yamafuta ndikupereka mphamvu kwa thupi. Ambiri aiwo amadzaphwanya chakudya m'magawo a glucose, ndipo amakhala ngati mafuta. Gramu iliyonse ya chakudya chimapatsa 4 kcal. Chosiyana ndi fiber, chomwe chimakhala chochepa kwambiri caloric.

Chifukwa chiyani michere yonse sikhala yathanzi chimodzimodzi?

Kuzindikira kuchuluka kwa chakudya chamafuta omwe mumafunikira sikophweka, chifukwa ndizosiyana. Nthawi zambiri, ma carbohydrate amagawidwa kukhala osavuta komanso ovuta. Zoyambazo zimaphatikizapo shuga, pomwe zotsalazo zimaphatikizanso zokoka ndi ma fiber.

Koma gawoli litha kulephera chifukwa zinthu zomwe zimakhala ndi wowuma kwambiri zitha kukhala zopindulitsa komanso zovulaza thanzi (makamaka njere zosukidwa).

• Zakudya zomanga thupi - zopatsa mphamvu kuchokera ku zakudya zomwe sizinapangidwe, kuphatikiza zipatso, nyemba, chimanga chonse.
• Zakudya zamafuta osavuta - dzuwa ndi zakudya, zomwe zimatsukidwa kuchokera ku fiber ndikuzikonza.

Kodi pali kusiyana kotani pakati pa chakudya

Zakudya zomanga thupi zovuta kuzimeza ndizopepuka kuposa zophweka chifukwa zimakhala ndi michere yambiri. Ndiye kuti, limodzi ndi kalori iliyonse, amapereka ma antioxidants, fiber, mavitamini ndi michere m'thupi. Koma zopatsa mphamvu zam'mafuta ndizopatsa mphamvu chabe komanso osatinso zina.

Kuti timvetsetse kusiyana komwe kuli kofanana, timayerekezera tirigu wathunthu ndi woyeretsedwa. Pali magawo atatu azinthu zonse:

• Embryo - gawo la tirigu momwe mumakhala mafuta ambiri a polyunsaturated ndi michere ina.
• Endosperm - gawo lamkati la njere, lomwe limapangidwa makamaka ndi wowuma.
• Chigoba - Gawo lolimba lakunja kwa njereyo, mumene mumakhala michere yambiri komanso mafuta ofunikira amafuta.

Mu nyongolosi ndi chipolopolo (chinangwa) - zonse zabwino, zathanzi komanso zopatsa thanzi. Koma mukakonza, nembanemba ndi mluza zimachotsedwa, kotero kuti endosperm yokhazikika yokha ndiyotsalira.

Fotokozerani kuchuluka kwa michere yomwe imapezeka mu magalamu 120 athunthu ndi tirigu wamafuta.

Mbewu ya tirigu yonse ndi gwero la zinthu zofunika kwambiri zomwe zimatayika pakuyeretsa komanso kukonza.

Zilinso choncho ndi zipatso ndi ndiwo zamasamba. Zatsopano zimakhala ndi shuga, koma pali mavitamini, mchere, ndi fiber. Koma pokonzedwa, kuphika (makamaka mu zakudya zomalizidwa) ndipo ngakhale masamba osinkhidwa pali shuga wambiri, komanso michere yochepa. Kuphatikiza apo, shuga nthawi zambiri amawonjezeredwa ku chakudya chokonzekera ndi zakumwa.

Osayambitsa spikes mu shuga

Zakudya zamafuta zosavuta zimakudya mwachangu, ndipo chifukwa cha izi, shuga wamagazi amakwera kwambiri. Kuchuluka kwa shuga kumapangitsa kuti kapamba apange milingo yayikulu ya insulin, ndipo izi zimapangitsa kuti shuga ayambe kutsika. Ikakhala yochepa m'magazi, tikufunanso kudya Zotsatira zakukula kwa glycemic index pamagawo aubongo okhudzana ndi mphotho ndikukhumba mwa amuna - tikukonzekera gawo latsopano la chinthu chokoma.

Zakudya zomanga thupi zovuta zopakidwa ndi michere zimayimbidwa pang'onopang'ono. Ziphuphu kuchokera kwa iwo zimalowa m'magazi pang'ono ndi pang'ono, zomwe zimatanthawuza kuti kulumpha sikumapezeka mu Mafuta A Mafuta Onse, Mimbulu, ndi Chotsatira Chotsatira Chakudya: Zotsatira za Magazi a Magazi a Magazi ndi Udindo Wamphamvu. Chifukwa chake, zovuta zopatsa mphamvu zama thupi zimapatsa thupi mphamvu molingana, zimathandizanso kuti muzimva kukoma nthawi yayitali.

Pewani chiwopsezo cha matenda opatsirana

Zakudya zomanga thupi zovuta kugwiritsa ntchito pafupipafupi zimachepetsa Mgwirizanowu pakati pa zakudya zomwe zimadya tirigu ndi chiwopsezo cha kufa: maphunziro awiri akuluakulu omwe akuyembekezeka mwa amuna ndi akazi aku US ali pachiwopsezo cha matenda opatsirana monga matenda a shuga kapena matenda a mtima. Zonse chifukwa cha CHIKWANGWANI, mavitamini ndi zinthu zina zomwe zidakambidwira pamwambapa: zimathandizira kuwunikira kofunika: masamba ndi zipatso popewa matenda oyamba popewa.

Kuphatikiza apo, kafukufuku wasonyeza Insoluble carob fiber wolemera mu polyphenols lowers okwanira ndi LDL cholesterol mu hypercholesterolemic sugment that kudya zovuta carbohydrate amachepetsa kuchuluka kwa cholesterol yoyipa m'magazi ndikuwonjezera kuchuluka kwa zabwino.

Thandizo chimbudzi

Mabakiteriya opindulitsa ambiri otchedwa micobiota amakhala m'matumbo. Zimakhudza osati thanzi lamatumbo, komanso thupi lonse. CHIKWANGWANI chomanga thupi ndi chakudya chamafuta opindulitsa. Mukamadyetsa bwino, momwe amagwirira ntchito bwino, mwachitsanzo, kupanga michere yochepa ngati mafuta amfupi a asidi, nkhani yankhani yobwereza: prebiotic m'matumbo am'mimba. zaumoyo wam'mimba.

Kuchepetsa kutupa

Kutupa ndi kuyankha kwachilengedwe kwa thupi kumatenga matenda kapena kuvulala. Ngati njirayi imapitirira, imakwiyitsa kukula kwa matenda akuluakulu, kuphatikizapo khansa ndi matenda ashuga, kutupa, kupweteka, ndi matenda osatha: njira yolumikizira chithandizo ndi kupewa.

Zakudya zomanga thupi zovuta zimathandiza kulimbana ndi zotsatira za zakudya pakutupa: kutsindika kagayidwe kachakudya ka metabolic ndi kutupa, koma zovuta zosavuta, m'malo mwake, zithandizireni.

Chifukwa chiyani michere yosavuta imakhala yovulaza?

Zakudya zomanga thupi zovuta kukhala zokwanira kukhala wathanzi. Tiyeneranso kusiya zosavuta, chifukwa:

• Onjezerani kudya kwambiri. Zakudya zomanga thupi zosavuta kugaya mwachangu ndipo zimayambitsa ma spikes m'magazi. Izi zimayambitsa nkhawa.
• Onjezerani chiopsezo cha matenda amtima ndi mikwingwirima. Kafukufuku wasonyeza gawo la uwezekano wa shuga (fructose) mu ep> kuti anthu omwe nthawi zambiri amadya mafuta osavuta amatha kukhala ndi vuto la mtima ndi mtima.
• Wonjezerani chiopsezo chokhala ndi matenda a shuga a 2. Kudya pafupipafupi ma carbohydrate osavuta kungapangitse Fructose, insulin kukana, ndi metabolys dyslip> amapanga maselo osagwirizana ndi insulin. Ichi ndiye chifukwa chake mtundu wachiwiri wa matenda ashuga.
• Yambitsani kusuta kwa shuga. Shuga amathandizira kuti ubongo upange dopamine. Anthu omwe amakonda kugwiritsa ntchito mankhwala osokoneza bongo amatha kusuta maswiti.
• Kuchulukitsa kulemera. Zakudya zamafuta osavuta zimakhudza kuchuluka kwa mahomoni omwe amachititsa kuti munthu azilakalaka kudya, motero zimapangitsa kuti zakudya zapamwamba za glycemic index, kudya kwambiri, komanso kuthana ndi kunenepa kwambiri.

Kodi ndi chiyani chosayenera

Payenera kukhala zakudya zamagulu m'zakudya, koma zabwino zokha: zovuta, zatsopano, zopanda mafuta.

Komwe mungapeze zovuta za chakudya:

• Njere yonse: oats, buckwheat, barele.
• Malamu: nandolo, nyemba, nyemba ndi mphodza (zosasungidwa).
• Masamba ndi zipatso: chilichonse, makamaka mwatsopano kapena kukonzedwa pang'ono.
• Mtedza ndi mbewu: ma hazelnuts, ma amondi, mbewu za mpendadzuwa, nthangala za sesame.

Kodi zakudya zosavuta zam'madzi zomwe zimabisidwa:

• Zakumwa zotsekemera: zakumwa zoziziritsa kukhosi, sokosi, zosewerera, tiyi wokoma ndi khofi.
• Zakudya zamafuta ndi maswiti.
• Mkate wabwino wa tirigu.
• Pasitala: zopangidwa ndi tirigu wofewa.

Zakudya zopatsa mphamvu ndizopatsa thanzi kuposa zophweka. Ali ndi mitundu yambiri ya michere ndi michere. Chifukwa chake, pamene tiudya kwambiri, timakhala athanzi. Koma zopatsa mphamvu yaying'ono, mwina ndizokoma, koma zopanda pake komanso zovulaza.

Chifukwa chiyani thupi likufunika chakudya chamafuta

Zakudya zomanga thupi zimapsa msanga kuposa mapuloteni ndipo makamaka mafuta. Amathandizira chitetezo chokwanira, ndi gawo limodzi la maselo, amatenga nawo gawo pa kayendetsedwe ka kagayidwe, ma syntic acid, omwe amapatsira chidziwitso cha chibadwa.

Magazi achikulire amakhala ndi shuga pafupifupi 6 g. Izi zimapereka mphamvu kwa mphindi 15.

Kusungitsa kuchuluka kwa shuga m'magazi, thupi limatulutsa ma insulin ndi glucagon:

• Insulin imatsitsa glucose wamagazi, amasintha kukhala mafuta kapena glycogen (wowuma nyama), imapangidwa ndi chiwindi ndi minofu.
• Glucagon amadzutsa shuga m'magazi.

Thupi limachotsa glycogen ku zakudya zamafuta ochulukirapo. Ndi kupezeka kwake kokwanira, amasintha kuchuluka kwa chakudya chambiri kukhala mafuta.

Thupi limagwiritsa glycogen pakati pa chakudya, malo ake ndi okwanira kwa maola 10-15. Kuchepetsa kwakukulu kwa misempha ya shuga kumayambitsa njala.

Zakudya zomanga thupi zimasiyanitsidwa ndi kuchuluka kwa zovuta za mamolekyu, zomwe zimapangidwa motere: monosaccharides, disaccharides, polysaccharides.

Zinthu zomwe zimakhala ndi zovuta michere, thupi limagawika kukhala ma monosaccharides (glucose), omwe amaperekedwa kudzera m'magazi kuti athandize maselo.

Zina mwazinthu zimakhala ndi mafuta owononga - fiber (zakudya zamafuta, pectin zinthu), zomwe ndizothandiza pamatumbo, kuchotsa zinthu zoyipa mthupi, cholesterol binding, microflora function.

Kuthamanga kwambiri kumakhala mu glucose, fructose imakhala yotsika. Mothandizidwa ndi gastric acid, ma enzyme, lactose ndi maltose amatengeka mwachangu.

Zinthu zomwe zimakhala ndi zovuta michere - mwachitsanzo, wowuma - thupi limagawika kukhala mashupi osavuta m'matumbo aang'ono, mutadutsa m'mimba. Njirayi imachedwa, imachepetsedwa ndi fiber, zomwe zimalepheretsa kuyamwa kwa shuga.

Katemera Wopatsa Thupi

Gawo lalikulu la chakudya chamafuta limachokera ku chimanga ndi nyemba. Ali ndi zakudya zamapuloteni, masamba ndi michere.

Zinthu zofunikira kwambiri zimakhala ndi mluza komanso chigamba cha njere. Chifukwa chake, kukwera kwakukulu pochita malonda, kulibe ntchito kwenikweni.

M'miyendo, kuchuluka kwa mapuloteni, koma thupi limagwira ndi 70%. Ma legamu amatsekemera ma enzymes am'mimba, omwe nthawi zina amaphwanya chimbudzi, amatha kuwononga makhoma a matumbo ang'onoang'ono.

Mtengo waukulu kwambiri wazopeza muzinthu zonse za tirigu zomwe zimakhala ndi fiber ndi chinangwa, komanso mbewu monga chimanga.

Mpunga wa peeled umakimbidwa mosavuta, koma uli ndi mavitamini ochepa, mchere, fiber. Mu mapira ndi balere mumapezeka michere yambiri. Buckwheat ali ndi chitsulo. Oatmeal ali ndi ma calories ambiri, ali ndi potaziyamu, magnesium, ndi zinc.

Kudya kwakanema kwa chakudya chamafuta kumagwirizanitsidwa molakwika ndi kuwonjezeka kwa thupi. M'malo mwake, zakudya zomwe zili ndi chakudya zamafuta sizimadya mopitirira muyeso, ndipo pazovomerezeka sizimachulukitsa mafuta m'masitolo. Thupi limawamwa mwachangu kuposa mapuloteni ndi mafuta, limalandira ma calories ofunikira. Chifukwa chake, palibe chifukwa chothandizira kuphatikiza zakudya zamafuta onse omwe akubwera - ndizochulukirapo zomwe zimapanga ma depositi.

Zakudya zina zopatsa mphamvu zimakhalanso ndi mafuta ambiri. Mwachitsanzo, mu chokoleti mpaka 45%, mu kirimu cha confectionery - mpaka 55%. Kuti muchepetse kunenepa kapena kukhala ndi thupi lomweli pamlingo womwewo, ndikofunikira kuti muchepetse kudya kwamafuta ambiri.

Kuti muchepetse kunenepa, masana simuyenera kudya zakudya zokhala ndi michere.

Gome (mndandanda) wazinthu zopendekera

Zakudya zomanga thupi zimakhala ndi zotsekemera, zopangidwa ndi ufa, mbewu monga chimanga, zipatso, zipatso zamkati, zipatso, mkaka.

Kuti muchepetse kunenepa, ndikofunika kudya zosaposa 50-60g zamafuta okhala ndi chakudya chambiri patsiku.

Kuti muchepetse kulemera pamlingo wokhazikika, ndizovomerezeka kuphatikiza mpaka 200 g yazinthu izi muzakudya za tsiku ndi tsiku.

Kudya mafuta ochulukirapo a 300 g kumawonjezera kulemera.

Mavuto ku zakudya zamafuta owonjezera mphamvu

Kugwiritsa ntchito chakudya chochuluka chamafuta kumatsitsa zida za insulin, kumayambitsa kusowa kwa mchere, mavitamini, zosagwira ntchito zamkati, kumasokoneza kukonzanso ndikugulitsa chakudya.

Zomwe zimawonongeka zamafuta zimapindulira microflora yopindulitsa. Mwachitsanzo, yisiti, yomwe imagwiritsidwa ntchito popanga mikate yoyera, imakumana.

Mavuto azinthu zopangidwa ndi mtanda yisiti anazindikira. M'mayiko ena, mkate umaphikidwa kokha kuchokera ku mtanda wopanda chotupitsa, lamuloli limakhazikika m'mabodza achikhulupiriro.

Kodi amapereka chiyani ndipo chifukwa chiyani ali ofunika kwambiri kwa anthu?

Ichi ndi chida champhamvu, chomwe ndi chimodzi mwazofunikira pakuyankha kwamphamvu, komanso zinthu zomwe zimapangitsa kuti ma metabolites ena azitha.

Kutsimikiziridwa mwasayansikuti anthu omwe amamwa chakudya chokwanira amatha kudzitamandira poyankha mwachangu komanso kugwira ntchito bwino ntchito ya ubongo. Sitingavomereze kuti m'malo ozizira kapena otopetsa ntchito iyi ndi njira yeniyeni yamagulu osungirako mafuta.

Koma m'zaka khumi zapitazi, otsatsa komanso akatswiri azakudya atulutsa chakudya cham'mimba pafupifupi adani aumoyo, ndipo madokotala, m'malo mwake, kulikonse amalankhula za phindu losasinthika.

Kodi ayenera kutengedwa kuti ndi chiyani?

Kuti muchite izi, ndikofunikira kumvetsetsa mitundu ya zakudya komanso zakudya zomwe siziyenera kuperekedwa kuchakudya, ndipo pazakudya zomwe, m'malo mwake, perekani chidwi chanu.

Poyamba, chakudya chamagulu amatha kugawidwa m'magulu:

• monosaccharides (mwachitsanzo, shuga ndi fructose amadziwika ndi aliyense),
• oligosaccharides (mwachitsanzo, sucrose),
• polysaccharides (mwachitsanzo, wowuma ndi mapadi).

Onsewa ndi osiyanasiyana pama kapangidwe kawo monga mankhwala, komanso momwe amachitikira m'thupi. Mashuga osavuta amatchedwa gulu loyamba, ndi omwe amakhala ndi mkoma wokoma ndipo ndi oyipa pamalowo.

Kamodzi m'magazi, shuga amadyedwa ndi 6 g aliyense 15 mphindi, ndiye kuti, ngati mungagwiritse ntchito zochuluka, ndiye kuti zimaphatikizidwa ndi mafuta metabolism ndikusungidwa "pambuyo pake". Zachilengedwe zimayang'anira kuwongolera njirazi. Homoni wotchedwa insulin, "wobadwa" ndi kapamba, amatsitsa shuga m'magazi potumiza ku mafuta, ndipo glucagon, m'malo mwake, imakweza msanga.

Munthu akamadya chakudya chosavuta, ndiye kuti m'nthawi yochepa, kuchuluka kwa glucose kumakwera kwambiri komanso mophweka.

Thupi, monga momwe limakhalira koyambirira, limatumiza insulini nthawi yomweyo kukathandiza. Zimathandizira shuga kutembenuzira mafuta ochulukirapo kawiri, ndipo ubongo umazindikira pang'ono kuchuluka kwa glucose wazizindikiro zam'manja, ndipo munthuyo amafunanso kudya.

Ngati chakudya choterocho chimabwerezedwa mobwerezabwereza, ndiye kuti kagayidwe kamasinthasintha ku chiwembuchi, chimatulutsa timadzi tambiri, tomwe timayambitsa mavuto ambiri ndimitsempha yamagazi komanso kukalamba msanga pakhungu, ndipo kapamba amayamba kuzimiririka ndikumayambitsa matenda monga matenda ashuga . Monga anena, ndizomwe timadya.

Zotsatira zake, kuzungulira koyipa kumeneku kumayambitsa kudalira, ndipo munthu adzafunika thandizo lapadera kuti abwerere m'moyo wabwino. Zakudya zopatsa thanzi zosavuta zomwe zimapangitsa kuti mukhale ndi njala, kusasangalala, kutopa, kusasangalala, ngati simukudya kena kake kabwino, mumagona tulo.

Ndi zakudya ziti zomwe zimakhala ndi chakudya chamagulu?

Zakudya zopatsa mphamvu zimapezeka pafupifupi zakudya zina zilizonse - kupatula zopangidwa ndi nyama (makamaka mitundu yosiyanasiyana ya nyama ndi nsomba). Nthawi yomweyo, zakudya zachilengedwe zopatsa mphamvu zimakhala ndi mafuta ochulukirapo, pomwe zopangidwa ndi mafuta othamanga zimapangidwa kwambiri nthawi zonse (kuchokera pa shuga yoyera mpaka zinthu zophika).