Zakudya zowonda pang'ono: mndandanda wazogulitsa ndi mtengo

Zakudya zomanga thupi zimapatsa mphamvu thupi. Mwakuthupi, munthu amakhala okonzekera bwino kotero kuti amafunikira kuchita masewera olimbitsa thupi. Ndi kudya mopitirira muyeso, zotsalira zawo zosasinthika zitha kusinthidwa kukhala malo ogulitsa mafuta.

Ndi kuchepa kosalekeza, kuphwanya njira za metabolic kumayamba, koma si onse omwe ali othandiza chimodzimodzi.

Zakudya zazikulu za chakudya ndi zovuta za shuga zomwe zimatchedwa polysaccharides, zomwe zimaphatikizapo glycogen ndi wowuma, zomwe zimakhala ndi zotsalira zingapo za shuga wosavuta, ndi monosaccharides (glucose, fructose). Pali mitundu iwiri yayikulu yamafuta:

1. Mwachangu (zosavuta) chakudya. Mlingo wa cleavage ndi mayamwidwe ndiwokwera.
2. Zakudya zowonda pang'ono (zovuta) zimakhala ndimapangidwe ovuta, kotero nthawi yambiri imagwiritsidwa ntchito poyamwa, kuchuluka kwa shuga kumakhalabe kosalekeza, popanda kugwa mwadzidzidzi.

Zakudya zamafuta osavuta kapena othamanga

Zinthu zingapo za m'gululi: glucose, maltose, lactose, fructose, sucrose. Amapezeka m'masamba, mkaka, zipatso, shuga. Zakudya zamafuta othamanga kwambiri zimaphatikizapo shuga ndi fructose.

1. Glucose imapezeka m'magazi, imapereka chakudya chama cell, mayamwidwe ake amayamba nthawi yomweyo chakudya chikalowa mkamwa. Zikondwererozo zikalowera m'magazi, zimayamba kupangira insulini kuti muchepetse shuga. Zotsatira zake ndizosintha mwachangu kuchuluka kwake. Kudumpha mwadzidzidzi kotereku kumabweretsa njala, kumatha kuyambitsa kutopa, kugona.
2. Pangani. Zambiri zimapezeka mu zipatso zotsekemera, gawo lina limapangidwa m'chiwindi ndikupanga shuga.
3. Lactose mfulu. Muli zonse zopangidwa mkaka.
4. Kubweza. Muli ndi glucose ndi fructose. Kukonda shuga, komwe ndi 95% yamafuta awa, kumatha kukhala ndi vuto pa chiwonetserochi.
5. Maltose. Magwero akuluakulu ndi mowa, wokondedwa.

Zakudya zomanga thupi (zovuta)

Muli zakudya zamasamba ndi nyama. Izi zimaphatikizapo glycogen, fiber, wowuma. Lolani kwa nthawi yayitali kuti mudzaze zofunika pa thupi. Pambuyo pawo, kumverera kwodzaza kumatenga nthawi yayitali.

1. Wokoma - chakudya chachikulu m'thupi mwa anthu. Muli mbatata, pasitala, mbewu monga chimanga, nyemba, mkate.
2. Zinthu za Ballast (fiber, pectin). Gwero lalikulu ndi masamba ndi zipatso, zochepa zomwe zimapezeka mumbewu zamphesa. Sizimakamizidwa, koma ndizofunikira kuti matumbo agwire ntchito, pangani kumverera kolekerera.
3. Glycogen Gwero lake ndi nyama ndi chiwindi.

Zakudya zopatsa thanzi

Magwiridwe abwinobwino a thupi ndi osatheka popanda kudya ma carbohydrate, popeza ndiye amandipatsa mphamvu.

Kuchulukitsa kumayambitsa kulemera. Sikuti mafuta onse amakhalanso ndi thanzi labwino. Zakudya zomwe zimakhala ndi CHIKWANGWANI ndi zomanga thupi kuwonjezera pa chakudya cham'mimba ndizofunikira. Izi zimaphatikizapo masamba onse, zipatso, chimanga.

1. Ngati chakudyacho chili ndi zakudya zambiri zotsekemera, zophika ndi zina zopatsa mphamvu kwambiri, ndiye kuti mafuta ambiri othamanga amalowa mthupi nthawi imodzi. Ndiye kuchuluka kwa shuga m'magazi kumakwera, komwe kumatsika mwachangu ndikumva njala. Ma calories osasinthika amatsogolera pakupangidwe kwa mafuta osungira.
2. Ngati mumadya zakudya zokhala ndi zovuta zopatsa mphamvu zomwe zimakumwa kwa nthawi yayitali, ndiye kuti chakudya choterocho chimathandizira thupi kwanthawi yayitali. Chifukwa cha iwo, mutha kuchepetsa kuchuluka kwa zopatsa mphamvu popanda kumva njala.

Ndizosatheka kusiyiratu chakudya, koma ndikofunikira kusankha zinthu zomwe zili momwe zilili zovuta kupanga.

Kudya zakudya zamafuta othamanga kumapangitsa kuti mukhale ndi njala komanso chikhumbo chofuna kuluma, pomwe ochedwetsa amakhala osasangalala kwakanthawi.

4 Ndemanga

Chilichonse chimalembedwa molondola.Zakudya zowonjezera pang'onopang'ono zabwino ndizabwino chifukwa shuga yawo samakwera kwambiri. Nditha kuperekanso upangiri: ngati simukudziwa chomwe mankhwala anu amapezeka - ndimatimu othamanga kapena othamanga, tayang'anani pagome la glycemic index!
Mokulira mndandanda uwu, umathamanga zamafuta opezeka m'zinthu izi. Ndimayesetsa kusankha malonda okhala ndi kalozera wosapitirira 40.

Thupi lathu limafunikira chakudya chopatsa thanzi komanso pang'onopang'ono. Mutatha kudya chakudya chamafuta othamanga - china chokoma, chosakhazikika, mudzafuna kudya mwachangu kwambiri. Ngati mutenga zovuta za chakudya monga chakudya, ndiye kuti kumverera kwanjala sikumawonekera motalika, koma simungathe kupita patali kwambiri ndi iwo. Thupi lathu limazigaya kwakutali. Ndipo palibe chifukwa choti muyenera kudya mopitirira muyeso - izi zimakhudza zonse ziwirizi ndi thanzi la munthuyo. Kupeza zakudya zamagulu ochulukirapo monga chakudya, ndikofunikira kuti muwapatse njira yopanga masewera olimbitsa thupi, kuyesetsa kuchita ntchito yamtundu wina, apo ayi zonse zizipezeka mu minofu ya adipose, ndikulimbana nayo ndikovuta kwambiri kuposa kuwongolera zakudya zanu.

Sindinadziwe kuti ma carbohydrate amagawidwa mwachangu komanso pang'onopang'ono. Tsopano ndikhala wosamala ndi zomwe ndimadya. M'mbuyomu, sindidaganizirepo zokhudzana ndi zakudya, ndinadya chilichonse mosawerengera ndipo sindin wonenepa. Koma nthawi ikupita ndipo zaka zimayamba kuvuta. Yakwana nthawi yoyamba kuwunikira mosamala zomwe mumadya, ngati simukufuna kuoneka ngati wa America wazaka 40. Ndazindikira kuti mumafunikira michere yambiri yomwe imapezeka mumasamba ndi zipatso.

Kunamizira kumadalira kwambiri kubadwa. Ndimadya ngati banja la bulauni nthawi iliyonse masana kapena usiku, ndipo ndimayamba kunenepa pang'ono. M'malo mwake, sindin wonenepa konse, pamawonekedwe 45 am'mimba adangopezeka, anali kale kusukulu ndi anzawo akusukulu, ndipo izi ndizakudya zaku America. Anthu osakanikirana kwambiri amawoneka kuti amayamba kunenepa ngakhale kuchokera kumlengalenga.

Kodi zakudya zamafuta ndi ziti?

Zakudya zomanga thupi zimatentha kwambiri kuposa mapuloteni komanso mafuta. Izi ndizofunikira kuti chitetezo cha m'thupi chiziteteza. Ma carbohydrate amalowa mu maselo ndipo amaphatikizidwa ndi kayendedwe ka metabolism ndi kaphatikizidwe kazinthu acid, zomwe zimafalitsa chidziwitso chobadwa nacho.

Magazi achikulire amakhala ndi pafupifupi 6g. shuga. Malo osungirako ndi okwanira kupatsa thupi mphamvu kwa mphindi 15. Kukhalabe ndi kuchuluka kwa shuga m'magazi, thupi limadzipangira tokha glucagon ndi insulin:

1. Glucagon imakweza shuga m'magazi.
2. Insulin imatsitsa mulingo uwu posintha glucose kukhala glycogen kapena mafuta, zomwe ndizofunikira mukatha kudya.

Thupi limagwiritsa ntchito masitolo a glycogen omwe amadziunjikira mu minofu ndi chiwindi. Izi zokwanira ndizokwanira kupatsa thupi mphamvu kwa maola 10-15.

Matenda a glucose akatsika kwambiri, munthu amayamba kumva njala.

Zakudya zomanga thupi zimasiyana pakati pawo mu kukula kwa molekyu. Chifukwa chake, chakudya chamagulu amatha kupangidwira kuti muchepetse zovuta zotsatirazi:

• polysaccharides
• zotulutsa
• monosaccharides.

1. kuchotsa poizoni ndi zinthu zina zoyipa mthupi,
2. chifukwa cha matumbo
3. zolimbikitsa microflora yopindulitsa,
4. kwa cholesterol chomangira.

Zofunika! Munthu wocheperako sayenera kudya zakudya zokhala ndi zovuta zamankhwala masana.

Gome la zopatsa mphamvu pang'onopang'ono komanso zazifupi

Galucose imatengeka mwachangu. kutsika kwa glucose muyezo mayamwidwe. Maltose ndi lactose amalowetsedwa mwachangu pansi pa zochita za michere ndi madzi a m'mimba. Zinthu zomwe zimaphatikizapo zovuta za carbohydrate (wowuma) zimagwera m'masamba osavuta okha m'matumbo ochepa.

Njirayi ndi yayitali, popeza imachepetsedwa ndi fiber, zomwe zimalepheretsa kuyamwa kwa mafuta ochulukirapo.

Pokhala ndi zakudya zopatsa mphamvu pang'onopang'ono, thupi limasungidwa mu glycogen (wowuma nyama) mu minofu ndi chiwindi. Ndi kudya kwambiri shuga komanso kuchuluka kwathunthu kwa glycogen, chakudya chochepa pang'onopang'ono chimayamba kusintha kukhala mafuta.

Zakudya zamafuta osavuta komanso zovuta, mndandanda wazinthu zopanga kuchepa thupi

Zakudya zazing'ono komanso zochepa, zamafupikitsa zimalowa m'thupi zochulukirapo kuchokera ku miyendo ndi mbewu. Zakudya zoterezi zimakhala ndi mavitamini, michere ndi mapuloteni azamasamba.

Zambiri zothandiza zimapezeka mu chipolopolo ndi nyongolosi ya chimanga. Ichi ndichifukwa chake mbewu zoumbidwa bwino sizothandiza.

Pali mapuloteni ambiri m'miyendo, koma amangomwa ndi 70%. Ndipo ma nyemba zimalepheretsa ma enzyme ena kugaya chakudya, omwe nthawi zina amavulaza chimbudzi ndipo amatha kusokoneza khoma la matumbo ang'onoang'ono.

Mitundu yonse ya mbewu monga chimanga ndi tirigu wathunthu yemwe ali ndi chinangwa ali ndi phindu lalikulu la zakudya.

Ngakhale kuti mpunga umakumbidwa bwino m'mimba, chogulitsacho chimakhala chochepa mu fiber, mchere ndi mavitamini. Makina ochulukirapo mu barele ndi mapira. Oatmeal ndi mkulu-kalori ndipo ali ndi zinc, magnesium, potaziyamu. Buckwheat ali ndi chitsulo chochuluka. Komabe, ndikofunikira kukumbukira kuti ndizothandiza, chifukwa chake ziyenera kuganiziridwa mosiyana.

Ndizovuta kwambiri kudya kwambiri zakudya zophatikiza ndi mafuta osavuta komanso ochepa pang'onopang'ono, chifukwa nthawi zonse zinthu izi sizikukulitsa mafuta m'thupi. Ndipo lingaliro loti kulemera kwa thupi likukula chifukwa choti munthu akugwiritsa ntchito mafuta osavuta komanso opatsa pang'ono olakwika.

Ndizoti amangoyamwa mwachangu kuposa mafuta ndi mapuloteni, chifukwa choti thupi limachepetsa kufunika kwamafuta, omwe amapanga.

Kuvulaza kwa chakudya chamagulu ambiri

Zopatsa mphamvu zochuluka:

1. Kuthetsa insulin zida.
2. Kuphwanya chisokonezo ndikunyengerera chakudya.
3. Perekani kuchepa kwa mchere ndi mavitamini
4. Amayambitsa zovuta mu ziwalo zamkati.

Katundu wa mafuta obwera chifukwa cha kupopera kwa thupi amatha kuletsa kukula kwa mabakiteriya ofunikira m'thupi. Mwachitsanzo, yisiti yomwe imagwiritsidwa ntchito kuphika mikate yoyera imalowa pampikisano ndi microflora yamatumbo.

Kuvulala kwa zinthu kuchokera ku yisiti yofufumitsa kwadziwika kwa nthawi yayitali, anthu ambiri amayesa kuphika mkate wopanda chotupitsa.

Ngati mungafunse funso, kodi ndi michere iti yomwe ili gwero lalikulu lamphamvu, ndiye yankho lake lidzakhala chakudya. Mafuta ndi mapuloteni amathandizanso ngati "mafuta" a thupi, koma ndi mawonekedwe ena. Mphamvu zofunika pokonza mapuloteni ndi mafuta zimayenera kugwiritsa ntchito zochulukirapo kuposa chakudya chamafuta. Tiyeni tiwone mbali yake chakudya thupi la munthu mwatsatanetsatane.

Mitundu yama chakudya.

Zilipo othamanga komanso wowonda pang'onopang'ono , kusiyana kwawo pamlingo wotsatira. Wosachepera ayenera kumwedwa musanaphunzitsidwe, kotero amapatsa mphamvu kutalika konse kwa masewera. Ndipo mwachangu - mukamaliza maphunziro (mkati mwa mphindi 30).

Izi zikuchitika chifukwa kufunikira kwa thupi lathu kubwezeretsa zinthu zomwe zidagwiritsidwa ntchito pophunzitsa. Mwachitsanzo, glycogen imabwezeretsedwa kokha ndi ma carbohydrate othamanga, ndipo yocheperako imatha kuyamwa kwa nthawi yayitali, ndipo minyewa simalandira gawo loyenerera munthawi yake.

Maphunzirowa atatha, pang'onopang'ono chakudya champhamvu (100-150 gr.) Chikuthandizani kuti mukhale ndi mphamvu ndikuyambitsa "njala". Gawoli ndi lokwanira kuti njira yosinthira shuga kukhala mafuta singachitike, ndipo ngati ife, titatha kudya, tikhuta chakudya chathu ndimapuloteni, ndiye kuti thupi liyamba kugwiritsa ntchito zomwe limasunga - mafuta osachepera. Umu ndi momwe thanzi labwino limawonekera m'masiku ophunzitsira.

Zakudya zomanga thupi zopatsa mphamvu.

Pali mndandanda wazinthu zomwe zili ndi kuchuluka kwa chakudya chambiri, komabe, simuyenera kuwachotsa kwathunthu pazakudyazo, chifukwa ngakhale pazinthu zomwe zimapangidwa ndi mapuloteni (mwanjira yowonjezera masewera) pali chakudya chochepa kwambiri. Chifukwa chake, nayi mndandanda wazakudya zamafuta ambiri:

• masamba omwe ali ndi wowuma kwambiri,
• shuga
• zopangidwa ndi ufa (izi siziphatikiza mkate wopanda bulauni),
• zakumwa zoopsa za shuga.

1. mbatata za mbatata (kuwaza, kuphika, ma fries, kudyetsa),
2. sopo omwe safuna kuphika kwakutali,
3. misuzi ya zipatso, zakumwa za soseji komanso zopanda mafuta zomwe zili ndi shuga wambiri,
4. zipatso zokoma (nthochi, mavwende, mphesa),
5. masamba osiyanasiyana (chimanga, ma turnips, udzu winawake (muzu), kaloti),
6. ma cookie ndi zophikira zina (masikono okoma, buledi wopangidwa ndi ufa woyera kapena imvi, ma bagi, masikono a mpunga, mabisiketi, ma donuts),
7. madzi.

Mwa njira, index ya glycemic yazosankha izi ndizosachepera 69 magawo. Ili ndi gawo lalikulu lomwe limakhudza kuchuluka kwa shuga m'magazi (glucose).

Zakudya zowonda pang'ono zimakhala ndi kalozera wam'munsi wa glycemic, zomwe sizimakhudza kuchuluka kwa shuga m'magazi. Komabe, munthu sayenera kuyiwala kuti zakudya zomwe zimakhala ndi mafuta ochulukirapo zimakhala ndi zosiyana. Mwachitsanzo, mbatata yokazinga imakhala ndi mndandanda wama mayunitsi 95, ndi buledi wopangidwa ndi ufa oyera - mayunitsi 70 okha.

Zakumwa zoledzeretsa ndizopezekanso zamagetsi. Makamaka, mowa uli ndi glycemic index yamagawo 110.

Kwa iwo omwe akufuna kuchepa thupi, pali tebulo:

Izi zimakuthandizani kuti muzitha kuyendayenda posankha chakudya choyenera. Muyenera kungokumbukira kuti, mukasankha malonda omwe amapezeka patebulopo, muyenera kulingalira za index yake ya glycemic, idzakhala pagulu lowonetsedwa.

Ndikulimbikitsidwa kudya zakudya zamafuta ochepa, ndikugwiritsa ntchito pokhapokha pakufunika (kumapeto kwa maphunziro). Kupanda kutero, zakudya zokhala ndi chakudya chamafuta ambiri zimathandizira kuti thupi lizioneka kwambiri.

Mndandanda wa zakudya zopatsa mphamvu pang'ono.

Pali mndandanda wapadera ndi matebulo omwe mungasankhe pazinthu zomwe zimakhala ndi mafuta ochulukirapo omwe amathandizira kuchepa (kukhala ndi index yotsika ya glycemic).

Nayi mndandanda watsatanetsatane:

1. Katsabola amadyera, basil, letesi.
2. Mitundu yonse yamiyendo, kuphatikizapo soya.
3. Porridge wopangidwa kuchokera ku chimanga. Oatmeal, barele, ndi mapira zimakonda. Ndipo semolina ili ndi index yayikulu ya glycemic, choncho ndibwino kuti musayigwiritse ntchito.
4. Durum tirigu pasitala.
5. Mkate wa magiredi otsika.
6. Zipatso zokhala ndi fructose (kiwi, apulo, chitumbuwa, mandarin). Muyenera kudziwa kuti zipatso zouma zimakhala ndi ma index apamwamba (nthawi zambiri ndi a 10-15) poyerekeza ndi anzawo atsopano. Komanso mulingo uwu umakhala wokwera panthawi yamatenda otentha. Chifukwa chake, ndibwino kudya zipatso monga mwa nthawi zonse. Madzi ochokera ku zipatso, ndikufinya kumene nawonso (ngakhale shuga sawonjezeredwa), chifukwa cha kusowa kwa fiber, khalani ndi index pafupi ndi malire.
7. Zipatso (maula, chitumbuwa, nkhanu).
8. Yogati yachilengedwe yopanda mafayilo.
9. Bowa.
10. Mtedza, chokoleti (kuchuluka kwa nyemba za cocoa mmenemo ziyenera kupitirira 75%), mbewu za mpendadzuwa. Izi zimawonedwa ngati zopatsa mphamvu, koma thupi limasweka pang'onopang'ono.
11. Masamba (anyezi, kabichi, leki, zukini, tomato, sipinachi, tsamba la bay, tsabola).
12. Papaya, mbatata (mbatata yabwino), mango, chimanga, Persimmon. Zakudya izi zimakhala ndi mitundu yayikulu kwambiri ya glycemic pakati pa chakudya chambiri pang'onopang'ono. Chifukwa chake, ziyenera kugwiritsidwa ntchito mosamala kwambiri.

Anthu ambiri omwe amawerenga zomwe zafotokozedwaku atha kukhala ndi funso:

Kodi padzakhala kusintha kwakukulu pamndandanda wazakudya zomwe zogulidwa m'misika?

Apa mutha kuyankha kuti zonse zimatengera mlandu womwe wapezeka. Ndikofunikira kuti muthe kusinthira chakudya chamafuta pambuyo pazochita zambiri zolimbitsa thupi. Kupatula apo padzakhala kusweka. Chifukwa chake, munthawi imeneyi, muyenera kudya zakudya zomwe zokhala ndi glycemic index ndizokwera. Adzakhala okonzeka msanga, ndikupanga mphamvu zotayika. Komabe, anthu omwe amakhala ndi moyo wopanda ntchito, kapena anthu omwe akufuna kuti achepetse kulemera kwakukulu, ayenera kusiyanitsa kwathunthu, kapena m'malo mwake amachepetsa kwambiri izi ndikupanga zakudya zawo malinga ndi chakudya pang'onopang'ono. Tiyenera kukumbukira kuti lingaliro lomaliza liyenera kuperekedwa ndi dokotala komanso / kapena wazamankhwala. Zabwino zonse, khalani athanzi!

Ndi moyo wathanzi, chidwi chachikulu chimalipira zakudya zoyenera. Kuti munthu akhale ndi thanzi labwino komanso wathanzi, muyenera kudya mafuta okwanira, mapuloteni komanso zakudya zina, apo ayi sangatengere thupi. Zakudya zowonda pang'ono ndizomwe zimapatsa mphamvu, onetsetsani kuti ubongo wonse ukugwira ntchito. Gawo lawo la zakudya za calorie za tsiku ndi tsiku liyenera kukhala osachepera 40%.

Chinsinsi cha zophatikiza zovuta zamoto

Zakudya zomanga thupi, kutengera kuthamanga kwa kugaya ndi kukonzanso mu glucose, zimagawidwa mwachangu komanso pang'onopang'ono (zovuta). Mulingo womwe thupi limalandira gasi umafotokozedwa mwakuti. index ya glycemic: pama carbohydrate othamanga, ndi opitilira 70, mu zovuta - pansi pa 40. Omalizawa ndi ma polysaccharides, amapereka kuwonongeka kwa mafuta, mapuloteni, kudzaza thupi ndi mphamvu.

Zakudya zowonda pang'ono mu zakudya zambiri zimaphatikizapo zakudya zomwe zimakhala ndi fiber. Imasinthasintha shuga, imakongoletsa kugaya. Kudya zakudya zomwe zimakhala ndi chakudya chamagulu kumathandizanso kuti tisinthe, kumathandizira kuchepetsa thupi, komanso kukonza thanzi lathunthu. Mamolekyu awo amakhala ndi ma monosaccharides masauzande angapo, chifukwa chake, magawidwe awo ndi aatali. Zakudya zotsatirazi zimawerengedwa monga chakudya pang'onopang'ono:

1. 1. Wokoma. Njira yogaya ndi matumbo a polysaccharideyi ndi yayitali, imapangidwa pang'onopang'ono kukhala glucose.
2. 2. CHIKWANGWANI Gwero lofunika la chakudya chamafuta: limatsuka thupi la poizoni, cholesterol. Kuteteza kwabwino kwa matumbo. Amatha kuletsa ntchito kuwola.
3. 3. Glycogen Thupi lofunikira kwa thupi la munthu lomwe limapatsa mphamvu mtima, chiwindi, komanso minofu.
4. 4. Cellulose Bzalani polysaccharide, yomwe imaphwanyidwa ndi m'mimba thirakiti pang'onopang'ono, kumasula mphamvu zambiri. Amakhala ndi shuga.
5. 5. Insulin Amapangidwa ndi kuwonongeka kwa fructose. Kuchuluka kwake kulipo mu chicory ndi artichoke. Malo abwino a shuga m'malo mwa shuga, chifukwa chake amadziwika kuti ndi ofunika kwambiri kwa odwala matenda ashuga.

Pali zakudya zina zomwe zimakhala ndi mafuta ochulukirapo. Ngati mukuwaphatikiza ndi zakudyazo, ndiye kuti kudzaza kwatsala nthawi yayitali. Glucose imaloŵa m'magazi, kupatsa mphamvu tsiku lonse. Chifukwa cha izi, mutha kuchepetsa kwambiri kuchuluka kwa zopatsa mphamvu zomwe zimadyedwa ndi chakudya - izi zimapangitsa kuchepa kwa thupi.

Mndandanda wa zakudya zotsika kwambiri za glycemic:

• kukhuthala
• mbewu monga chimanga (kupatula - semolina),
• chimanga
• nyemba
• durum tirigu
• bowa
• mpunga wamtchire
• zipatso ndi zipatso (mapeyala, maapulo, malalanje, kiwi, plums, yamatcheri),
• masamba (anyezi, zukini, kabichi, tomato, tsabola wa belu),
• nyama (nyama yayikulu, nkhuku),
• nsomba
• amadyera (sipinachi, sorelo, parsley, letesi).

Madokotala amalimbikitsa abambo ndi amayi onse kuti azidya oat, buckwheat kapena barele wa ngale kuti adye chakudya cham'mawa komanso chamasana. Ndiwo omwe ali ndi chakudya chamagulu ochulukirapo, koma tikulimbikitsidwa kuti tidye chakudya chamadzulo ndi zinthu zomwe zili ndi mapuloteni ambiri - nsomba zamafuta ochepa, nkhuku.

Kuchepetsa thupi

Ngati mumagwiritsa ntchito zakudya zopangidwa ndi chakudya pang'onopang'ono pafupipafupi, ndiye kuti simungangoyeretsa thupi la poizoni, komanso kuchepa thupi popanda kudya zakudya zopatsa mphamvu komanso kuchita masewera olimbitsa thupi.

Njira yochepetsera thupi idzachitika chifukwa chogwiritsa ntchito mphamvu zathunthu. Zakudya zamafuta othamanga zimatha kumasula nthawi yomweyo, mpaka imakhala ndi nthawi yoti izikhala m'malo ovuta mafuta.

Ambiri amakhulupirira kuti zakudya zomwe zimakhala ndi zovuta zamankhwala ochulukirapo siziyenera kuphatikizidwa m'zakudya kuti muchepetse thupi. Koma akatswiri azakudya amatsimikizira kuti sipadzakhala zakudya zonse popanda iwo. Kuti muchepetse kunenepa, chakudya chamafuta othamanga chimasinthidwa ndimapangidwe ochulukirapo a mafuta. Thupi limazigwira pa liwiro lotsika, kulandira mphamvu. Chakudya choterocho ndi chabwino m'mawa kwambiri, koma zakudya zopanda thanzi monga ravioli, manti ndi maswiti ambiri ziyenera kutayidwa.

Kuti muchepetse kunenepa, zakudya zosiyanasiyana zamafuta zimapangidwa mwapadera. Mitundu yotchuka ya chakudya chotere imakhala pazomwe zimapangidwira - phala yokha. Zakudya izi zimatenga sabata ndipo tsiku lililonse amaphika chakudya china:

• kuchokera ku tirigu
• oatmeal
• mapira
• barele
• ngale barele
• mpunga
• oatmeal kachiwiri.

Monga chowonjezera, chimaloledwa kugwiritsa ntchito mtedza, uchi, zipatso ndi zipatso. Zakudya zimaphatikizapo kukana kwathunthu zakumwa zoledzeretsa, zokazinga ndi zonunkhira.

Mukawunikira kuchuluka kwa kuwonongeka kwa chakudya chamafuta, mutha kupatula zinthu zomwe zili ndi chakudya chamagulu kuchokera menyu. Asayansi adatha kuwerengera mndandanda wazakudya zambiri zomwe zimagwiritsidwa ntchito, ndipo chifukwa cha tebulo losavuta, ndizosavuta kudziwa zomwe ndibwino kuphatikiza muzakudya zanu:

Ndi matenda ashuga

Kusungabe kuchuluka kwa shuga m'magazi ndikofunikira kwambiri kwa odwala matenda ashuga. Chifukwa chake, zinthu zomwe zili ndi index ya glycemic zosakwana 40-60 ndizothandiza kwambiri kwa iwo. Amatengeka ndi thupi pang'onopang'ono ndipo amapereka malingaliro ataliitali osatha mwadzidzidzi mu glucose m'magazi.

Izi zikuphatikiza:

• masamba aliwonse (kupatula mbatata),
• zipatso zopanda shuga (mapeyala, kiwi, mphesa),
• nyemba
• chimanga (kupatula semolina),
• mpunga wa bulauni
• zakudya zonse
• chinangwa.

Zogulitsa kuchokera pamndandandawu zitha kudyedwa tsiku lililonse. Pafupifupi 55% ya zakudya za tsiku ndi tsiku ziyenera kuyimiriridwa ndi chakudya pang'onopang'ono ndi index yotsika ya glycemic.

Zakudya zamafuta othamanga zimaloledwa, koma zochepa komanso osowa. Choyipa kwambiri kwa odwala matenda ashuga:

Pazakudya za anthu omwe ali ndi matenda ashuga ayenera kupezeka zakudya zopezeka ndi mitundu yambiri yazakudya (masamba, zipatso, nyemba, phala): amachepetsa kuyamwa kwa chakudya.

Ndipo pang'ono zinsinsi.

Nkhani ya m'modzi wa owerenga athu Irina Volodina:

Maso anga anali opsinjika, atazunguliridwa ndi makwinya akulu, kuphatikiza mabwalo amdima ndi kutupa.Momwe mungachotsere kwathunthu makwinya ndi matumba pansi pamaso? Kodi kuthana ndi kutupa ndi kufiira? Koma palibe chomwe ndi chachikulire kapena chaching'ono ngati bambo, monga maso ake.

Koma momwe mungawakonzere? Opaleshoni yapulasitiki? Ndinazindikira - osachepera 5000 dollars. Njira zama Hardware - Photorejuvenation, kuphatikiza ndi mpweya wamagesi, ma radiolifting, laser facelift? Zotsika mtengo pang'ono - maphunzirowa amatenga madola 1.5-2 miliyoni. Ndipo kupeza nthawi yonseyi? Inde, komanso okwera mtengo. Makamaka tsopano. Chifukwa chake, ndekha, ndidasankha njira ina.

Zachidziwikire kuti mwamvapo mawu akuti "chakudya chofulumira" kangapo, makamaka ngati mumayesa kudya moyenera ndikutsatira chithunzi. Ambiri amachepetsa thupi amaopa zinthu izi, chifukwa chake yesetsani kupewa zinthu zambiri zomwe zimakhala ndi chakudya chotere. Kodi ndizowopsa? Kodi ndikofunikira kuwasiya kwathunthu kapena ndikokwanira kuti achepetse kuchuluka kwawo pachakudya? Muphunzira mayankho a mafunso awa kuchokera munkhaniyi.

Zakudya zofunikira monga chakudya

Sichinsinsi kuti zakudya zazikulu zomwe thupi limalandira mphamvu zogwirira ntchito, zolimbitsa thupi ndi zolimbitsa thupi ndizo chakudya chokwanira. Amapanga pafupifupi 50-60% ya zakudya zathu. Zina zimagawidwa pakati pa mapuloteni ndi mafuta, omwe, mwa njira, amazigaya bwino chifukwa cha chakudya. Thupi limasunga mawonekedwe a glycogen m'misempha. Pogwiritsa ntchito masewera olimbitsa thupi, mumawamwa, ndipo ngati kuchuluka kwa chakudya chamafuta omwe amathandizidwa ndi chakudya kumachepetsedwa, ndipo minyewa ikapitiliza kugwira ntchito yake, kuchepa kwa glycogen kumachitika. Zotsatira zake, kutopa, kufooka ndi kutopa zimawonekera, ponse pa thupi komanso mwamalingaliro. Chifukwa chake, ndikofunikira kupanga bwino zakudya zanu. Kuti muchite izi, muyenera kumvetsetsa zomwe ndizakudya zamafuta zazitali komanso zachangu komanso zomwe zili nazo.

Kodi zakudya zopangidwa ndi mafuta ndi ziti?

Amakhala ndi mayunitsi amatchedwa saccharides. Magulu otsatsa mafuta otsatirawa amasiyanitsidwa potengera kuchuluka kwawo:

monosaccharides - muli gawo limodzi (shuga, fructose),

disaccharides - magawo awiri (sucrose, lactose),

polysaccharides - kuchokera kumagawo atatu (wowuma, glycogen, fiber, etc.).

Mofulumira kapena pang'onopang'ono? Zoyenera kusankha?

Magulu awiri oyamba ndiophatikiza (kapena ofulumira) chakudya. Akakhala m'thupi, amakhala atangolowa mu magazi. Nthawi yomweyo, mulingo wa shuga m'magazi umakwera kwambiri, komanso umatsika mofulumira. A omwe amatchedwa opaleshoni yamphamvu imachitika. Izi sizothandiza kwenikweni kwa thupi, ndipo nthawi zina (kwa matenda a shuga) zimakhala zowopsa. Chifukwa chake, muyenera kudya chakudya champhamvu mosamala kwambiri. Gulu lotsiriza (ma polysaccharides) amalowetsedwa pang'ono m'magazi, kulipira thupi ndi mphamvu pang'onopang'ono komanso kwa nthawi yayitali. Chifukwa chake dzinali - chakudya chautali (kapena zovuta).

Kodi zakudya zomanga thupi zomwe zimabwera ndi "ntchito" ya chakudya?

Kodi ndichifukwa chiyani amalimbikitsidwa kudya zakudya zophatikiza ndimphamvu zamafuta ochepetsa thupi, ndikuchepetsa chakudya chambiri? Yankho lagona pamwambapa. Pakudya mbale yokhala ndi chakudya chamafuta ambiri, munthu amadzimva kuti adzaza nthawi yayitali, zomwe zimachepetsa kuchuluka kwa zopatsa mphamvu patsiku. Aliyense amene wasankha kusangalala ndi chakudya chamafuta pang'ono, atatha theka la ola, amalakalaka kudya kachiwiri. Zotsatira zake, mutha kudya zopatsa mphamvu zochuluka. Chilichonse chidzaonekera bwino ngati mungadziwe kuti ndi gulu liti.

Zogulitsa ndi mitundu yamafuta

Zachidziwikire kuti aliyense amadziwa kuti kuti muchepetse thupi muyenera kudya zama calorie ochepa komanso zakudya zabwino, zomwe zimaphatikizapo zamphesa ndi pasitala kuchokera ku mbewu, masamba, mkate wa rye. Zonsezi ndizophatikiza zovuta zam'mimba. Zakudya izi zimakhala ndi fiber zambiri, zomwe sizimangopatsa kumverera kochepa thupi, komanso zimathandizira kukonza kagayidwe. Munthu yemwe amadya kwambiri amakhala ndi zakudya zotere, amachepetsa thupi msanga ndipo amakhala ndi mwayi nthawi yomweyo.Koma ndi chiyani chomwe chili ndi chakudya chambiri? Zogulitsa izi ndizodziwika bwino kwa tonsefe ndipo, kuposa pamenepo, timakondedwa. Izi ndi mitundu yamaswiti onse (chokoleti, ma cookie, jamu), mikate yoyera, zinthu zokonzedwa bwino, zakudya zamkati (Zakudyazi, chimanga, mbatata zosenda), zipatso zambiri. Mutha kuzidya monga momwe mumafunira, pomwe mumalandira gawo lalikulu la zopatsa mphamvu, koma osakwanitsa njala yanu. Ngati ndi kotheka, ziyenera kuchepetsedwa m'zakudya zanu, makamaka ngati cholinga chanu sichochepa.

Kodi nthawi yabwino imakhala yabwino?

Koma kodi zakudya zamafuta othamanga nthawi zonse zimakhala zovulaza? Ayi. Ena mwa iwo ali ndi mavitamini ambiri ndi zinthu zina zofunikira (uchi, zipatso, chokoleti chakuda). Ndizofunikira kwambiri mukafunikira kumaliza mphamvu mwachangu, mwachitsanzo, pambuyo pochita masewera olimbitsa thupi kapena mukamayesedwa. Lamulo lalikulu sikuti muzigwiritsa ntchito molakwika. Chifukwa chake, yang'anani pa moyo wanu, zomverera, zokhumba zanu ndipo musaiwale za lingaliro.

Ndikofunika kuyamwa michere yambiri m'mawa, zimathandizira kukonza mapuloteni ndi mafuta ndipo zimapereka shuga - "mafuta" mu ubongo wathu. Zakudya zamagetsi izi ndi gawo lofunikira kwambiri pakudya kwa munthu wathanzi komanso kukula kwa zolengedwa za ana.

Koma ngakhale zogulitsa zotere, zoyenera kuchokera pakuwona kuti ndizothandiza, zimatha kuvulaza thupi lanu - zimapweteka kugunda chithunzicho ndi migolo yopumira ndi zovala zosweka pamsoko. Chifukwa chake, lero tidzakambirana za chakudya chamafuta, kufunika kwa udindo wawo m'miyoyo yathu, komanso ngati gawo lawo nthawi zina limakokometsedwa.

Mafuta onse omwe alipo amapezeka m'magulu awiri:

• Zowonda (zovuta, polysaccharide) - izi ndizothandiza. Amalimbana ndi njala, amadzaza ndi mphamvu yakuthupi komanso bata,

• Mofulumira (kosavuta, monosaccharide, disaccharide) - masikono, makeke amchere a chokoleti, mikate yoyera, ma cookie ndi ufa wina ndi zinthu zotsekemera zomwe zimatentha m'thupi mwathu mwachangu komanso mopusa kotero, posakonzedwa bwino, timatumizidwa kumalo athu osungira mafuta.

Lero ndikhala pang'onopang'ono zama chakudya. Chifukwa chake

Kodi mfundo za "chakudya" zoyenera "ndizotani?

Zakudya zomanga thupi ndi gwero lalikulu lamphamvu kwa thupi la munthu wazaka zilizonse. M'mimba, chakudya chamafuta chimasungunuka kukhala glucose. Glucose kuchokera m'matumbo amalowa m'maselo am'matumbo, minofu, ndipo koposa zonse, ubongo. Zonsezi ndizofunikira kukwaniritsa zosowa zamthupi. Glucose owonjezera amasungidwa "mu malo osungirako" - m'maselo a chiwindi ndi minyewa ngati chinthu cha glycogen. Koma pali m'modzi olimba mtima "KOMA". Ngati mafuta osungidwa osungidwa sawotcha nthawi, ndiye kuti amangoonjezera kulemera kwakukulu.

Kodi pali kusiyana kotani pakati pa chakudya chamafuta pang'ono komanso chofulumira?

Zosavuta Zakudya zamafuta zimasinthidwa mwachangu kwambiri ndikukhala ndi mphamvu yochepa chabe, pomwe glucose yemwe amapezeka amapangitsa "kuphulika" mu shuga m'magazi ndipo nthawi yomweyo amasandulika kukhala mafuta. Zakudya zosavuta zam'madzi ndi fructose, shuga, sucrose ndi maltose.

Zovuta chakudya chophatikizidwa kwa nthawi yayitali, chimapatsa mphamvu nthawi yayitali ku minofu, ubongo ndi maselo a ziwalo zamkati. Zakudya zopatsa mphamvu zamagalimoto ochulukirapo zimakhala ndi mavitamini ndi fiber ambiri, zomwe zimathandiza kuti nthawi zonse tizikhala ochepa, athanzi komanso athanzi. Zakudya zomanga thupi zovuta ndi pectin, fiber, glycogen ndi wowuma.

Ndi zakudya ziti zomwe zimapangira chakudya chamagalimoto?

1. Zakale zonse kupatula soya
2. Maphala, kupatula semolina ndi mpunga woyera (m'malo mwa loyera, makamaka la bulauni, lopanda mpunga),
3. Chimanga
4. Pasitani wa tirigu,
5. Mkate wonse wamafuta ndi tirigu,
6. Zipatso - kiwi, mphesa, maapulo, mapeyala, malalanje, mapeyala ndi mapichesi,
7. Zipatso (rasipiberi ndi yamatcheri),
8. Zipatso zouma
9. Masamba (mtundu uliwonse wa kabichi, tomato, zukini, tsabola wa belu, anyezi, masamba, nyemba zobiriwira),
10. Greens (letesi, parsley, katsabola, anyezi wobiriwira, sipinachi),
11. Bowa.

Kodi ndi zochuluka motani za kudya zakudya zamafuta?

Zakudya zomanga thupi ndi maziko a chakudya, kuyambira m'mawa. Njira yabwino ndiyo oatmeal ndi zipatso ndi zipatso zouma.

Zakudya zamafuta zimadyedwanso monga mawonekedwe a mbale zam'mbali - chimanga ndi mbatata (musangogwiritsa ntchito mafuta nthawi yomweyo, kapena musadye chakudya chopatsa thanzi konse!)

Otsatira a chakudya chama carbohydrate amadya chimanga POPANDA kuwonjezera mafuta ndi mchere (koma uchi, zipatso ndi mtedza zimaloledwa, kumlingo woyenera, kumene). Magawo samangokhala ndi izi (kuchuluka kumapangika mwachangu). Asanadye chilichonse, ndikofunikira kumwa kapu yamadzi kwa mphindi 15-20.

Zakudya zopatsa mphamvu ndizothandiza kuposa miyezi isanu ndi umodzi iliyonse komanso masiku osapitirira 10-15. Mukukonzekera, muyenera kudya mavitamini - musaiwale, thupi lilinso ndi zofunikira zake, zomwe, ngakhale ndizakudya, ziyenera kukumana tsiku ndi tsiku. Awa ndi mavitamini, michere ndi zinthu zina zomwe sizipezeka kawirikawiri muzakudya zomwe zimakhala ndi mafuta ochulukirapo.

Mapeto ake pachakudya chotere amayenera kupita pang'onopang'ono, ndikuwonjezera pang'onopang'ono zakudya zomwe ndizosemphana ndi chakudya chamafuta.

Ochepetsa mafuta owonjezera kuti muchepetse kunenepa

Izi ndizachidziwikire, za osewera omwe kudya zakudya zolimbitsa thupi ndi zolimba zimalumikizana. Cholinga chawo ndi kupeza minofu yambiri.

Aliyense amadziwa kuti ngati minofu yolimba ndi minofu yokongola yopumira, othamanga amafunikira mapuloteni makamaka. Koma za mapuloteni mwatsatanetsatane nthawi ina. Kodi phindu la chakudya chamafuta ndi chiti?

Pazakudya za othamanga ayenera kukhala 90% ya chakudya chochepa. Amaphwanya pang'onopang'ono, amapereka mphamvu zambiri ndipo sasungidwa m'mafuta. Zakudya zoyenera kwa iwo omwe akufuna kupeza minofu yambiri ndi masewera wamba - mbatata, masamba, pasitala (tirigu wathunthu), chimanga, mtedza.

Zochita pa thupi

Mukamachepetsa thupi, chakudya chamafuta sichingaphatikizidwe muzakudya pazifukwa zosavuta zomwe zimagwira ntchito zofunika mthupi:

• ndiye gwero lalikulu lamphamvu,
• mawonekedwe a cell membranes,
• yeretsani thupi la poizoni (amene sakuphatikiza kuti muchepetse thupi, osati)
• Tetezani ku ma virus ndi ma bacteria, kulimbitsa chitetezo cha mthupi,
• khazikitsani ntchito ya ziwalo zamkati,
• limbitsani minofu
• pangani kumverera kwodzaza
• kupatula kupsinjika masana, ulesi, kugona, ndi kutopa.

Gululi limaphatikizapo zinthu:

• glycogen - imapangidwa pang'onopang'ono mu shuga, mumakhala zambiri za nkhumba, ng'ombe ndi chiwindi cha nkhuku, yisiti, nyama ya nkhanu,
• wowuma - amasandulika kukhala dextrose, wopezeka mbatata, chimanga ndi nyemba,
• CHIKWANGWANI chimawonedwa ngati burashi wamatumbo, chifukwa chimatsuka bwino pafupifupi m'mimba yonse: kusiya thupi m'njira yachilengedwe, limagwira poizoni, zinyalala, cholesterol yoyipa ndi zinthu zina zovulaza.
• inulin - yopangidwa kuchokera ku fructose, imatumiza chizindikiro cha kudzikongoletsa ku ubongo, ilipo mu mbewu zina (mwachitsanzo, chicory ndi artichoke), m'malo mwa shuga ndi shuga,
• pectin - wopezeka mu zipatso ndi ndiwo zamasamba.

Timalingalira kuti mafuta ochulukirapo a carrate ndi othandiza kwambiri pakuchepetsa thupi, chifukwa samapatula kudumpha m'magazi a magazi ndikumakhala kokwanira kwa maola angapo. Kodi lino si maloto a aliyense amene amatsatira chakudyacho? Ndipo monga bonasi yosangalatsa, amakhala ngati gwero losatha lamagetsi pazolimbitsa thupi zomwe zimakupatsani mwayi wowotcha mafuta ambiri momwe mungathere.

Kodi mndandanda wamtundu wa glycemic ndi chiyani?

Kuti muchepetse kunenepa, lingaliro la glycemic index la zakudya, lomwe limafanana ndendende ndi chakudya, ndilofunika kwambiri. Akamamwa mwachangu, amakula GI komanso osayenera kugwiritsa ntchito zakudya monga gawo la zakudya. Kuchepetsa pang'onopang'ono, kutsika kwa GI komanso zakudya zabwino zotere ndikuchepetsa thupi.

Wow! Amakhulupirira kuti munthu samapeza kulemera konse kuchokera ku buns ndi chakudya mwachangu.Asayansi a Chingerezi, pofuna kutsimikizira chiphunzitso chawo, adaphunzira moyo ndi zakudya za anthu aku Asia m'mbuyomu, pakalibe kuyankhula pazachitukuko. Zomwe amadya anali mpunga ndi zinthu zophika mkate. Ngakhale zinali choncho, anali ndi owonda komanso oyenera. Ofufuzawo akuti chifukwa chachikulu chokhalira wonenepa sichinthu chamafuta, koma moyo wokhazikika.

Wofatsa chakudya - zinthu zofunika tsiku lililonse

Carbohydrate imakhala ndi "mayunitsi" (saccharides), ndipo kupezeka kwa ma sechet atatu ophatikizidwa ndi mankhwala kumaphatikizanso m'gulu la ma polysaccharides.

Mndandanda wazinthu, tebulo losalala, maphikidwe akudya cham'mawa - zonsezi zithandiza kujambula zakudya zoyenera kuti thupi likhale bwino.

Ma monosaccharides otsatirawa amapezeka mu chakudya pang'onopang'ono.

M'matumbo am'mimba, amawonongeka pang'onopang'ono ndi ma enzymes ndikusunga kuchuluka kwa shuga m'magazi.

Popanda zapakatikati, thunthu limagwera mu shuga. Pakuperewera kwa chakudya chamagulu, glycogen monosaccharide amapangidwa kuchokera ku mapuloteni komanso mafuta.

Iye ndi "oyeretsa" wachilengedwe. Zinthu zopweteketsa mtima, mchere wa zitsulo zolemera, cholesterol yoyipa. Njira zimachitika chifukwa chakuchepetsa kwamatumbo a matumbo. Kuwonongeka kwa utsi kumayimitsa kuwola ndikutilepheretsa kukula kwa matenda omwe amayambitsidwa ndi kugwira ntchito kwa matumbo.

Kuwonongeka kwa utsi kumayimitsa kuwola ndikutilepheretsa kukula kwa matenda omwe amayambitsidwa ndi kugwira ntchito kwa matumbo. Zambiri mwa izo zimakhala m'maphala.

Amawerengera ngati michere yosungidwa yazomera zina ndipo imapangidwa kuchokera ku fructose. Nthawi zambiri imagwira ntchito yotsekemera, ndipo mthupi - lokhazikika. Zili mu zipatso zakupsa zokha.

Chifukwa chake chakudya chopatsa mphamvu - zinthu zomwe zimakonza dongosolo logaya chakudya , sinthani kuchuluka kwa shuga ndipo mumakhala kuchuluka kwamitundu yambiri. Kugwiritsa ntchito pafupipafupi kumateteza satiety kwa nthawi yayitali ndikukhalabe ndi mphamvu yosunga.

Akatswiri amati nthawi yabwino yochepetsera chakudya yopatsa thanzi mpaka masiku 12 (kadzutsa-nkhomaliro), ndipo pakudya chamadzulo ndikofunikira kuti mupange zakudya zamafuta ochepa, ndiye kuti, mapuloteni.

Zakudya zamafuta zovuta zimachepetsa kudya kwa calorie, zomwe zimapangitsa kuti muchepetse kunenepa.

Mndandanda Wazogulitsa

Ngati mwapeza bwinobwino zakudya zopatsa thanzi zomwe sizabwino ndipo ndi nthawi yabwino, ndi nthawi yopanga mindandanda yazakudya zomwe mungathe kuphatikiza moyenera pazakudya zanu. Mofananamo, tikujambula lachiwiri - lochokera kwa oyipirawo.

Mutha kudya (zakudya zomwe zimakhala ndi mafuta ochulukirapo):

• nyemba, kuphatikizapo soya,
• chokoleti chakuda (coco cocoa - osachepera 75%),
• bowa
• amadyera: katsabola, basil, letesi,
• mbewu za chimanga: oatmeal, mapira, barele,
• durum tirigu
• yogati yopanda utoto,
• masamba: anyezi, leki, zukini, sipinachi, tomato, tsabola, masamba a bay,
• mtedza
• papaya, mbatata wokoma, mango, Persimmon,
• zipatso zatsopano zomwe zimakhala ndi fructose: kiwi, chitumbuwa, apulo, mandarin,
• mpendadzuwa
• buledi
• zipatso: maula, ma cranberries, yamatcheri.

Simungadye (zakudya zomwe zili ndi chakudya chamaguluchangu):

• msuzi wofulumira
• makeke: masikono otsekemera, buledi wopanda ufa, mabisiketi, ma donuts,
• zakumwa zoziziritsa kukhosi
• mbatata
• maswiti
• masamba: mpiru, mizu ya udzu winawake, kaloti,
• makeke
• mowa
• madzi
• zipatso zokoma: nthochi, chivwende, mphesa,
• zipatso zamasamba.

Izi sizinthu zonse zomwe zimakhala ndi ma carbohydrate (zilipo zochuluka kwambiri), koma kuchokera kwa iwo ndizotheka kupanga menyu moyenera ndi mapuloteni omwe amateteza minofu yambiri kuti isasweke, kukakamiza thupi kugwiritsa ntchito mphamvu mwachindunji m'masitolo amafuta.

Sangalalani! Ofufuza ochokera ku Yunivesite ya Tel Aviv adati kudya zakudya zam'mawa zophika m'mawa kumathetsa chilimbikitso chofuna kudya maswiti tsiku lonse. Koma nthawi yomweyo amafunika kuphatikizidwa ndi mapuloteni ena.

Maupangiri ochepa othandiza angakuthandizeni kukonza zakudya zanu moyenera ndikukhala ndi zotsatira.

Wachikulire amafunika chakudya chamafuta 100 mpaka 500 patsiku. Chiwerengerochi chimatengera moyo (wamtundu kapena wogwira), kuchuluka kwa masewera, kutalika ndi kulemera. Omwe akugwira ntchito yamaganizidwe ayenera kudya pafupifupi 400 g ya chakudya chopatsa mphamvu chamafuta, ndipo ngati ndi a thupi, ndiye kuti ali pafupifupi 500. Pakuwerengera molondola, akatswiri azakudya amapereka njira zotsatirazi: 5 g yazopangira mafuta owonjezera pa kilogalamu imodzi ya kulemera kwa thupi (kwa ogwira ntchito muofesi) kapena 8 g pa kilogalamu imodzi ya kulemera kwa thupi (kwa osewera).

Zakudya zomanga thupi siziphatikizidwa muzakudya chifukwa zimakhala ndi zopatsa mphamvu zambiri. Pankhaniyi, kugwiritsidwa ntchito kwawo pakapangidwe ka kuchepa thupi kuyenera kutsagana ndi masewera ambiri. Adzakulolani kuti muwonongeke zopatsa mphamvu zowonjezera ndi kufulumira kuyaka mafuta. Madokotala ena ophunzitsa za matendawa amalimbikitsa kudya chakudya chopatsa mphamvu pafupifupi ola limodzi asanaphunzitsidwe, kotero kuti zimapatsa mphamvu zofunika, zimawonjezera mphamvu ndikuwongolera magwiridwe antchito, kuthetsa matenda ofooketsa.

Choyamba, zakudya ziyenera kukhala zazing'ono. Kachiwiri, zakudya zimayenera kumamwa nthawi yomweyo. Chachitatu, zophatikiza ndi chakudya zimayenera kudyedwa m'mawa, pachakudya cham'mawa, kuti kumverera kwodzaza kukhazikike kwanthawi yayitali ndikuchotsa zokhwasula. Komabe, lamulo lomaliza siligwira ntchito kwa iwo omwe akuvutika ndipo azolowera kudya usiku. Potere, zakudya zomwe zimakhala ndi mafuta ochulukirapo zimatha kudyedwa bwino nthawi yamadzulo.

1. Nthawi zonse werengani zopatsa mphamvu zomwe mumadya tsiku lililonse. Choyimira sichikuyenera kupitirira 1,200 kcal kwa akazi ndi 1,500 kwa amuna.
2. Imwani madzi okwanira: avareji ya tsiku ndi tsiku pafupifupi 2 malita.
3. Kuti muchepetse kunenepa, sankhani zakudya zamafuta ambiri.
4. Zakudya zomanga thupi zimaphatikizidwa bwino ndi mapuloteni, chifukwa ma insulin omwe amapanga omwe amafika amafalitsa ma cell ma amino acid omwe amapangidwa pa nthawi yomaliza.
5. Musasankhe nyota imodzi - perekani zomwe amakonda kuphatikiza ndi zakudya kuti chimanga, zipatso, ndiwo zamasamba, ndi zinthu zamkaka zizipezeka muzakudya.
6. Njira zophikira zingakhale chilichonse kupatula kukazinga.
7. Zakudya zamafuta (nkhumba, mayonesi, ndi zina) siziyikidwa pambali.
8. Chakudya chamadzulo - pasanathe 1900.

Chenjezo Zakudya zomanga thupi mwachangu, malinga ndi asayansi, zimatha kubweretsa vuto lenileni, lofanana ndi vuto.

Ndikofunika bwanji kuti mafuta ochulukirapo komanso ovuta kuti muchepetse

The mayamwidwe chakudya chakudya chomera pang'ono pang'onopang'ono , popeza kuthamanga kumatengera index ya glycemic. Zogulitsa zomwe zimakhala ndi index yayikulu ya glycemic zimakhala ndi zinthu zopitilira zana zophatikizika. Chifukwa chake, amatha kuperekanso mphamvu kwa thupi munthawi yochepa kwambiri.

Zambiri zothandiza pa monosaccharides:

1. Zakudya zomanga thupi zovuta zimapezeka m'minyewa. Zomera zimapezeka cellulose ndi wowuma,
2. Kapangidwe kovuta ka mamolekyulu kamapangitsa kuti ma polysaccharides asakhale ochepa,
3. Glycogen ndi chida chogwiritsira ntchito minofu, machitidwe ndi ziwalo. Amayika m'matumbo, m'chiwindi,
4. Pa maphunziro olimbitsa thupi, minofu ya glycogen imadyedwa,
5. Mwa anthu olemera makilogalamu 70, kuchuluka kwa glycogen mukatha kudya ndi 327 g.,
6. Wowuma ndi 80% yazakudya zopatsa thanzi komanso gawo lonse la mafuta omwe amaperekedwa tsiku lililonse.

Zosintha zachitsanzo

Ganizirani mndandanda wazitsanzo za sabata. Mutha kuwongolera chakudyacho, koma mukachipanga, lingalirani mfundo izi:

• magawo a nkhomaliro a kosi yoyamba ndi yachiwiri sayenera kupitirira 200 g,
• kadzutsa ndi chakudya chamadzulo - 200 g iliyonse
• pa nkhomaliro, mutha kudya chipatso chimodzi cha ma calorie ochepa kwambiri,
• Zakudya zamadzulo masana - chikho chimodzi cha zakumwa zozama zilizonse za calorie.

Zakudya zimatha kusinthidwa ndi ena kulawa, koma chinthu chachikulu ndikusunga mwa iwo mulingo wa BJU ndi kukula kwa gawo. Ndipo kumbukirani nthawi zonse kuti chakudya chamafuta sichidzapindula.

Kodi zikhulupiriro zili kuti, ndipo chowonadi chili kuti? Asayansi ena amati zakudya zamafuta zimathandizira kuti maselo a khansa apangidwe. Ena - kuti imatenga nthawi yayitali.

Kuti mndandanda uzikhala wosavuta kuphatikiza, timapereka maphikidwe okoma omwe ndi osavuta kukonzekera kunyumba. Ma calorie otsika, kuchokera ku chakudya chochepa pang'onopang'ono, chopatsa thanzi kwambiri, amawalitsa zakudya zilizonse ndikuthandizira kuchepetsa thupi m'malo molemera.

Pa kapu ya buckwheat - theka la lita imodzi yamadzi. Wiritsani phala, onjezani mchere pang'ono. Payokha, simmer 300 g ya champignons. Sakanizani mbale zonse ndikadatentha. Pepper, nyengo ndi mafuta pang'ono azitona. Chakudya cham'mawa chabwino chokhala ndi vuto lochepetsa thupi, chomwe chimapatsa mphamvu tsiku lonse.

Zilowani 300 g nyemba zofiira mu 500 ml ya madzi ozizira kwa maola 3. Wiritsani mpaka wachifundo. Sankhani anyezi wapakatikati, thiritsani. Pitani ma 100 g a walnuts kudzera chopukusira nyama, sakanizani ndi zonunkhira zilizonse (hops-suneli, tsabola). Phatikizani nyemba, anyezi ndi mtedza, calcine mu poto youma kwa mphindi 10.

250 g ya nthaka yatsopano yopopera (chimanga, mtundu wa tirigu, wogulitsidwa m'masitolo, wopezeka pang'ono wamafuta) kutsanulira 500 ml ya madzi, kuwonjezera masamba 2, kuwonjezera mchere pang'ono ndikubweretsa, ndikuwonjezera. Siyani kutentha wochepa kwa mphindi 20 pansi pa chivindikiro. Peel, kuchapa, 1 makilogalamu zukini, kudula mulitali. Sankhani zamkati ndi supuni. Mchere, valani pepala lophika. Tenthetsani masanjidwewo, chotsani tsamba. Onjezerani mazira awiri a 2, tsabola, mpiru, 2 cloves wa adyo. Dzazani misa ndi theka zukini. Ikani mu uvuni, wotentha mpaka 200 ° C, kuphika kwa mphindi 30. Kuwaza ndi zitsamba zosankhidwa musanatumikire.

Kuchepetsa thupi, kuchepa thupi sikuti kumenyedwa ndi njala, komwe kumayambitsa kutopa ndi thupi, kenako mpaka kuphwanya, kenako kutha kudya kwambiri komanso kunenepa kwambiri. Kugwiritsa ntchito moyenera michere yopatsa thanzi kudzakulitsa chakudya ndikukulolani kuti muzitha kudya zopatsa thanzi komanso zopindulitsa pamalowo. Ingosiyanitsani pakati pa chabwino ndi choyipa: gwiritsani ntchito molimba mtima zomwe zinali zakale (mkati moyenera, ndikukana izi) kapena muchepetse ziwerengero.

Kuchokera kwa othamanga ndi omwe amadya zakudya zopatsa thanzi, munthu amathanso kumva mawu otsatirawa: - izi ndi zoyipa, ndipo zopatsa mphamvu pang'onopang'ono - zabwino. Koma kodi ndizosavuta? Funso limafunikira kusanthula mwatsatanetsatane. Munkhaniyi tikambirana momwe angasinthire ma carbohydrate osapepuka ndi momwe zimakhudzira thupi la katswiri wazolimbitsa thupi komanso oimira masewera ena.

Zakudya zomanga thupi zomwe zimatsogolera ku chidzalo

Mafuta oboola kuchokera ku chipolopolo (mwachitsanzo, mpunga, ufa) amadziwika kuti ndi osalowerera ndale, koma kumwa kwambiri kumabweretsa kunenepa kwambiri.

Kuyankha funso lomwe lafunsidwa, kufunikira kwa mitundu iwiri ya chakudya kumakhala koyenera kukumbukira: ndi shuga owonjezera, mawonekedwe awo athunthu a glycogen samachitika.

Zakudya zomanga thupi zamasamba ndi masamba zomwe zakhala zikuyenda moyenera. Kenako pakubwera chimanga ndi chimanga chokhala ndi GI wamba.

Kuchulukitsa kumabweretsa kutembenuka kwa shuga kukhala triglycerides, ndipo amathandizira kukulitsa minofu ya adipose. Ndiye kuti, kumwa pafupipafupi zakudya zamafuta kumayeretsa thupi ndikuchepetsa cholesterol.

Mndandanda wazinthu (tebulo losalala likuwonetsa zinthu zomwe zimagwiritsidwa ntchito kwambiri) ndi basiketi yanu yathanzi ndipo ithandizanso kugawa moyenera kuchuluka kwa anthu patsiku.

Kafukufuku wazachipatala watsimikizira pansi pa zochita zawo kumawonjezera kukhudzika kwa thupi , ndipo kuwotcha mafuta kumachitika mwachangu komanso moyenera.

Akatswiri amati kudya zakudya za tsiku ndi tsiku kuyenera kukhala 50% kwa chakudya chochepa.

Magwero ndi mitundu yama chakudya pang'ono

Mitundu yambiri ya chakudya pang'onopang'ono ili pazinthu zotere:

• zipatso
• kukhuthala
• chimanga
• chipatso
• chimanga (kupatula semolina),
• masamba (leek, zukini, tomato, avocado, kabichi ndi anyezi),
• nyemba
• mpunga wamtchire
• amadyera
• buledi pogwiritsa ntchito ufa
• bowa
• pasitala (durum tirigu).

Kukhalapo kwa kuchuluka kwama monosaccharides, komanso ma 2 kapena 3 ma molekyulu, ndi mwayi wamapangidwe ochulukirapo a mafuta. Tidzagulitsa mndandanda wazinthu zomwe tikuyika pang'onopang'ono, koma tsopano timaphunzira mitundu.

Chifukwa chake Mitundu yazakudya zopatsa pang'onopang'ono:

Chifukwa cha monosaccharides owonjezera, njira yogawa, kutulutsa mphamvu ndi kukakamira ndiyosachedwa.

Zakudya zomanga thupi zovuta kuchepetsa thupi (zakudya za porridge)

Chakudyacho chimakhudza kugwiritsidwa ntchito kwa tsiku ndi tsiku monga chimanga, kupatula semolina. Ubwino wazakudya zam'mawa uli muzotsatira zabwino za fiber, zomwe zimathandiza kuyeretsa matumbo.

Makampani olimbitsa thupi amapereka imodzi mwazosankha ziwiri: zakudya zamasiku 10 ndi zakudya za masiku 7. Zotsatira zake zidzawonekera pokhapokha malamulo ena.

Idyani phala kuchokera ku phala lililonse tsiku lililonse. Patsiku lomaliza, bwerezani chakudya chilichonse monga momwe mungafunire kapena kuphika phala zingapo. Kuchuluka kwa zakumwa sikungokhala zochepa, chifukwa mbewu monga chimanga ndizochepa mafuta ochulukirapo.

Mndandanda wazinthu (tebulo losalala likuwonetsa kuti GI yawo) ndiosiyanasiyana, choncho sizovuta kusankha zosowa zina zamphesa zotsekemera.

Muyenera kuwaphika m'madzi opanda mafuta. Masiku angapo chakudya chisanachitike, kupatula zakudya zothamanga, zokometsera, mowa ndi zakudya zokazinga.

Chakudyacho chimakhudza kugwiritsidwa ntchito kwa tsiku ndi tsiku monga chimanga, kupatula semolina.

Zakudya masiku 10

Musachotsere mbatata, batala, mitundu yonse ya zinthu mkaka, mkate, nyama, nsomba, makeke, nkhuku. Pakudya masiku, timadya tirigu wopanda mchere. Musanadye, onetsetsani kuti mumwa kapu yamadzi.

Pazakudya zilizonse, ndizovomerezeka kumumeza chakudya ndi uchi, zipatso ndi mtedza. Mafupipafupi: kamodzi pa miyezi isanu ndi umodzi. Kutulutsa kumachitika ndikuwonjezera pang'onopang'ono kwa zinthu zoletsedwa.

Zambiri

Zakudya zomanga thupi - ndizotani ndipo zimakhudza bwanji thupi? Ngati mukuzolowera, ndiye kuti mukudziwa kuti thupi limazolowera kukoka mphamvu zonse kuchokera kumabatireti. Amawaza onse popanda kuwatsata ndikuikamo shuga m'magazi. Koma kubisa mphamvu zochulukirapo mthupi mu malo ogulitsa mafuta. Zakudya zamafuta pang'ono ndi njira yolepheretsa kuchuluka kwa mafuta ochulukirapo. Chifukwa cha kapangidwe kake, pang'onopang'ono amasintha kukhala shuga wangwiro, ndipo, chifukwa chake, mphamvu imatsitsidwa m'magazi.

Kodi izi zikutanthauza chiyani?

1. Thupi limatha kugwiritsa ntchito mphamvu zonse zomwe limalandira kuchokera ku chakudya chochepa, motero, sizifunikira kuti likhale mafuta.
2. Ngati kuchuluka kwa caloric kudya kumawonedwa, ndiye pang'onopang'ono wamafuta kumakhala ndi nthawi yopumira, kudutsa gawo la triglyceride ndi kumasulidwa kwa alkaloid.
3. Kusowa kwamphamvu pa chiwindi.

Mphamvu zodabwitsa zamagulu owonjezera amafuta adzipangitsa kukhala magwero azikhalidwe zopezeka zopatsa mphamvu mu chakudya. Komabe, izi sizitanthauza kuti ngati mutasinthira zotsekemera ndi phala, mudzayamba kuchepa. Ayi, kungoti mumadyetsedwa nthawi yayitali, zomwe zikutanthauza kuti mumadya pafupipafupi komanso zochepa.

Magulu Ogulitsa

Mukamaganiza za zakudya ziti zomwe zimakhala ndi zovuta kudya, munthu sayenera kuyiwala mfundo yoti mukamayamba kutafuna kapena kuphika pang'ono pang'onopang'ono zakudya zina zimatha kukhala zothamanga. Chitsanzo chosavuta ndi tirigu.

• Tirigu wopanda mkaka - wolemera mu fiber - muyezo wa chakudya pang'onopang'ono.
• Tirigu woyengeka - wopanda fayilo, pang'ono pang'ono.
• Wheat porridge - imawonedwanso pang'onopang'ono chakudya, ngakhale GI yake imaposa miyezo yoyenera.
• Ufa wa coarse umawerengedwa kuti ndiwopatsa chakudya chambiri, ngakhale izi zimapangidwira ndi mpweya wambiri.
• Katundu wamafuta owotchera ufa amaonedwa kuti ndi chakudya chopatsa thanzi, ngakhale kuti ndi chakudya champhamvu kwambiri.
• Thonje labwino - chakudya chambiri kwambiri.
• Kuphika pa ufa wosalala - sikulimbikitsidwa kuti mugwiritse ntchito chifukwa cha index yayikulu kwambiri ya glycemic.

Zopaka zosaphika ndizotsika kwambiri ndipo zimawonedwa ngati chakudya pang'onopang'ono.Nthawi yomweyo, kuphika tirigu, komwe kunalibe bwino, kumakhala kopanda mafuta wowuma. M'malo mwake, mothandizidwa ndi makina ndi mafuta, mafuta onse amasinthidwa kuchoka pang'onopang'ono kupita ku monosaccharides apamwamba.

Zothandiza katundu

Kufunika kwamapangidwe ochulukirapo am'mimba kwa maselo amthupi kwadziwika kale, chifukwa cha zomwe zimapangidwa ndi mankhwala:

Glycogen - mkati mwa glycogeneis amasandulika m'chiwindi kuchokera glucose, amene amalowa m'thupi la munthu ndi chakudya. Pokhala ndi polysaccharides yokwanira, thupi limatenga glycogen kuchokera kumalo ake omwe amakhala.

CHIKWANGWANI - chofunikira pakugwirira kwathunthu kwamatumbo. Ndikusowa kwa peristalsis, komwe kumayambitsa matenda am'matumbo .. Amachepetsa poizoni, amatulutsa.

Wokoma - zimathandizira kufupika pang'ono kwa glucose, chifukwa chake palibe kusintha kowopsa m'maweresi a magazi - kutsika kapena kuwonjezeka.

Cellulose - izi polysaccharide. M'matumbo am'mimba, amang'ambika pang'onopang'ono, ndipo mphamvu zambiri zimatulutsidwa.

Insulin - imagwira ntchito yofunika mu kagayidwe. Ndikofunikira kwa anthu omwe kapamba wawo samatulutsa insulin yawo, ndiye kuti, anthu omwe akudwala matenda ashuga.

Mtengo wa chakudya pang'onopang'ono pa nthawi yapakati

Ma Saccharides ovuta amachita ntchito zotsatirazi:

• gwero labwino kwambiri lamphamvu,
• bwino chimbudzi ndi kagayidwe kachakudya njira,
• sinthanso misempha ya shuga
• kumapangitsa kuti kulemera kuzikhala koyenera
• kulimbana ndi kukhumudwa
• zopindulitsa pa khungu ndi tsitsi.

Kuperewera kwawo kumabweretsa kuchepa kwa mphamvu zamaganizidwe, kuwonongeka pakuwonetsedwa, zovuta za kugona, zimakhudza mkhalidwe wamisempha minofu.

Ndikofunikira kukhalabe ndi kuchuluka kwa polysaccharides pa nthawi yapakati, popeza amasintha kapamba. Ndizofunikira kwambiri kwa amayi omwe ali ndi vuto la endocrine, pomwe pali mavuto ndi kupanga kwa insulin. Sinthani peristalsis, nkhondo kudzimbidwa.

Ntchito yofunikira yopanga pang'ono pang'onopang'ono ndikuti thupi limagwiritsa ntchito mphamvu zambiri pakuchepa kwawo, izi zimapangitsa kukhala ndi kulemera kwabwinobwino. Ndiwopereka mavitamini ndi michere, yofunikira pakukula kwakhanda.

Kodi ndizofunikira zingati pa chakudya chopatsa thanzi?

Asayansi amatipatsa chilinganizo komwe kuchuluka kwa mapuloteni, mafuta ndi chakudya, motero, 1: 1: 4. Ngati tizingolankhula za kuchuluka kwa chakudya chamafuta, palibe chidziwitso kwa anthu onse - munthu aliyense ndi payekhapayekha. Zosowa zimatha kutengera zaka, masewera olimbitsa thupi, jenda, zolinga (kufuna kuchepetsa thupi kapena kuchepa minofu) komanso zinthu zina. Pafupifupi, malinga ndi akatswiri azakudya, amuna ayenera kudya 260 g, akazi 220 g tsiku lililonse.

Kuchepetsa thupi popanda vuto

Madotolo amati kudya zakudya zokhala ndi ma polysaccharides okha kumatha kudzipangitsa kuti ugwire ntchito, kupangitsa kuti cholesterol ikhale yambiri, komanso kuchepetsa kwambiri thupi popanda kudzipatsa mphamvu pakudya kwambiri.

Pali zambiri, koma zonsezo zimafuna kutsatira malamulo ena:

• tengani chakudya kangapo patsiku, nthawi yomaliza - mpaka 19:00.
• kuchuluka kwa chakudya - zosaposa magalamu 200 panthawi imodzi,
• kusiya mowa
• kuchepetsa shuga wambiri woyengedwa muzakudya,
• imwani madzi ambiri.

Popeza pali mapuloteni ndi mafuta pamenyu, chakudya chimakhala chosiyanasiyana komanso chokwanira.
Munthu amene amadya chakudya chotere samakumana ndi kufooka komanso chizungulire, chifukwa samadzitopetsa ndi njala.

Ntchito ya mtima ndi mtima zimayenda bwino chifukwa chokana zakudya zamafuta, mndandanda wamatumbo umachepa, kugaya chakudya kumatha.

Pofuna kukonzekera kondakitoni kuposa zakudya wamba, ndikofunikira kuti muchepetse kuchuluka kwa zakudya zomwe zimadyedwa panthawi ndi 40% masiku ochepa masiku asanadye.Tsiku loti lisanayambe maphunziro, pangani tsiku lotsegula - imwani kefir yekha ndi mafuta ochepa. Sankhani nthawi yodzaza ndi bizinesi ndipo musakane kuchita masewera apano.

Zakudya Zisanu Zapang'onopang'ono Zakudya Zopatsa Thupi

1. Nsomba zamafuta ochepa komanso nsomba zam'nyanja.
2. Nyama ya nkhuku, nyama ya kalulu, ng'ombe yamphongo,
3. Mpunga wa bulauni, barele wa peyala ndi burwashi, oatmeal, mapira,
4. Nkhaka, tomato, mitundu yonse ya kabichi, zukini, biringanya, anyezi, radishi, nandolo zobiriwira, nyemba, mphodza, nandolo, anapiye, bowa,
5. Mitundu - parsley, cilantro, tarragon, katsabola, basil,
6. Zipatso ndi zipatso - currants, maapulo, mapeyala, mavwende, plums, zipatso za citrus, kiwi, yamatcheri ndi ena, zipatso zouma.

Kudziwa chiwembu chazakudya zochepetsa thupi, mutha kupanga chakudya mosadalira - zotsatira zake zimakhala zabwino.

Mlozera wa Glycemic

Glucose ndi gawo lomaliza pokonzekera shuga wamtundu uliwonse, womwe umachitika chifukwa cha kuphatikizika kwa mankhwala m'thupi lathu. Kuti muwone kuthamanga kwa njirayi, lingaliro la glycemic index (GI) linayambitsidwa. Glucose ndi magawo zana.

GI imagawika m'magulu - otsika, apakati komanso apamwamba, motero: kuchokera pa 10 mpaka 40, kuchokera 40 mpaka 60, kuchokera 60 mpaka 100. Mkulu kwambiri pamndandanda, shuga amawuka msanga akamamwa.

Amakhulupirira kuti polysaccharides ovuta "othandizira," glycemic index sayenera kupitirira mtengo wa 69.

Zakudya zokhala ndi kuchuluka kwambiri kwa glycemic:

• mowa - 110,
• mpunga woyera, pasitala, uchi, ma pichesi, mapichesi - 90,
• chokoleti, msuzi wokoma, tchizi, halva, shuga wodera - 70,
• ayisikilimu, zikondamoyo, tiyi ndi khofi, dumayi, zonona wowawasa ndi mayonesi - 60,
• nyama ndi nyama zodulira, mango, mpunga wa bulauni, yogurts ndi shuga, chiwindi, mazira - 50,
• maapulo, quince, yogurt yamafuta ochepa, nandolo zobiriwira, vermicelli, plums - 35,
• currants, yamatcheri, sitiroberi, nthanga dzungu, gooseberries, mafuta kefir - 25,
• maamondi, udzu winawake, ma cashews, kolifulawa ndi kabichi yoyera, nkhaka, mtedza, bowa, zukini, anyezi, chinangwa, mchere, chinangwa, kefir, ma azitona - 15,
• letesi, mbewu - 9.

Kudziwa index, mutha kusiyiratu zinthu zovulaza.

Ndi chakudya cham'mimba, mumakhala kuchuluka kowonjezereka kwa prolactin ndi cortisol, ndipo ntchito ya chithokomiro imachepa. Izi zimabweretsa kusinthasintha kwa thupi, kutopa kwambiri, kutupa, matumbo am'mimba. Koma madokotala samalimbikitsanso kuti musatengeke ndi chakudya chotere, izi zimatha kunenepa kwambiri komanso zotsatira zina zoyipa.

Pa chakudya chilichonse, theka la mbaleyo liyenera kukhala ndi saladi wa masamba, 1/4 iliyonse - zopatsa mphamvu ndi mapuloteni, ndi supuni ya mafuta aliwonse az masamba - azitona, zopendekera kapena mpendadzuwa.

Njira yoyenera ya moyo sikuphatikizapo kusiya zizolowezi zoipa, komanso kusewera masewera komanso kudya mokwanira. Pazinthu izi, zakudya ziyenera kukhala zamtundu osiyanasiyana ndikuphatikiza zonse zofunikira. Pankhaniyi, thanzi labwino komanso chiwonetsero chachikulu ndizotsimikizika.

Mwinanso aliyense amene nthawi ina anali pachakudya kapena poganiza za kadyedwe kabwino, adamva mawu akuti "mwachangu" komanso "osakwiya" chakudya. Tiyeni tiwone zomwe zimapangitsa kuti adye komanso momwe angadye bwino zakudya zopatsa mphamvu zophatika ndi zakudya.

Gwero lalikulu lamphamvu kwa thupi lathu. Amapezeka makamaka kuphika, confectionery ndi pasitala. Mafuta ambiri amapezekanso mu zipatso zotsekemera (mphesa, nthochi, zipatso) ndi masamba otentha (mbatata, chimanga), chimanga (mpunga, semolina, mapira, buckwheat, oatmeal) ndi nyemba (nyemba, nandolo, nyemba)

Mulingo watsiku ndi tsiku

Kugwiritsa ntchito chakudya monga chakudya ndikofunikira ndipo kumaonetsedwa kwa aliyense. Popanda kuchuluka kwawo kokwanira, kagayidwe kabwinobwino m'thupi, komanso zochitika zolimbitsa thupi ndi zamaganizidwe, ndizosatheka. Chinanso ndi chakuti kuchuluka kwa chakudya chamafuta tsiku lililonse kwa anthu osiyanasiyana kuyenera kukhala kosiyana. Ngati uyu ndi munthu wamba yemwe samasewera masewera ndipo samadziikira yekha ntchito yochepetsa thupi, ndiye kuti muyezo wanthawi zonse kuchokera kwa 50 mpaka 70% ya zakudya za tsiku ndi tsiku, zotsalazo zimagawidwa pakati pa mafuta ndi mapuloteni.

Ndipo apa pali mfundo yofunika kwambiri! Kwa iwo omwe akufuna kuchepa thupi, amalephera kudya chakudya usiku. Zakudya zoziziritsa kukhosi kapena zopepuka "muzakudya zomwe zimadyedwa madzulo asanagone ndizoyipa kwambiri m'chiuno, m'chiuno ndi matako! Alibe kulikonse koti apite (simumachita masewera musanagone), ndipo amakhala modekha. Ndizosadabwitsa kuti Christian Dior adati: "chidutswa chilichonse chodyedwa chimangokhala pakamwa kwa mphindi ziwiri, maola awiri m'mimba ndi miyezi iwiri m'chiuno." Chifukwa chake, musanadye kena kake kokoma usiku, dziperekeni kuti muganize - kodi ndizoyenera kusangalala kwakanthawi kwakanthawi kakukhumudwitsani kwanu mapaundi owonjezera?

Ngati sichoncho, ndiye nthawi yabwino kuti mudziwe zomwe zimapangitsa kuti chakudya chisachitike mwachangu komanso chifukwa chake amatchedwa chimenecho.

Zakudya zomanga thupi mwachangu

Chilichonse ndichopepuka - zomwe zimatengedwa mwachangu ndi thupi zimatchedwa chakudya chofulumira kapena chopepuka. Muli zakudya zilizonse zokoma, osati (maswiti, makeke, makeke, chokoleti, uchi, jamu), komanso zipatso (nthochi, mphesa, mapichesi, apricots, mavwende, mavwende, yamatcheri, madeti, zoumba), zakumwa (koloko, zipatso zosafunikira, tiyi wokoma, mowa), masamba omwe ali ndi kukoma (mbatata, beets, malekezero, dzungu), ayisikilimu, mkate wopanda yisiti, mpunga wopukutidwa woyera. Mndandandawu ndiwotalikirapo, koma mfundo yofotokozerako ndi chimodzimodzi - ngati zakudya zili ndi zakudya, zimakhala ndi zopatsa mphamvu zamafuta pang'ono.

Kuti mafutawa asasungidwe m'mafuta, ndibwino kuzidya m'mawa m'magawo ang'onoang'ono. Njira ina - mutatha kudya chakudya chotere, patsani masewera olimbitsa thupi kuti muwotche zopatsa mphamvu. Ndi chakudya chokhwima komanso kuyang'ana kwambiri kuchepetsa thupi, zakudya zamafuta othamangitsidwa zimasiyidwa kwathunthu kuzakudya.

Zachidziwikire, kupatula izi sikungakhale chizolowezi. Shuga ndizofunikira kwa ife monga gwero lamphamvu ndi zochitika zamaganizidwe. Chosangalatsa kwambiri ndichakuti tizitsatira mfundo za kadyedwe koyenera komanso kuganizira moyenera zomwe timadya komanso chakudya.

Ndi maubwino ati omwe amapatsa mphamvu pang'onopang'ono

Inde, mumazindikira kale kuti michere yambiri yovuta imagwera m'thupi m pang'onopang'ono, ndipo masana imagwiritsidwa ntchito pang'onopang'ono pochita zolimbitsa thupi, osasinthidwa nthawi yomweyo kukhala mafuta. Phindu la chakudya chochepa pang'onopang'ono ndikuti samachulukitsa shuga. Amatha kudyedwa ndi anthu omwe ali ndi matenda ashuga.

Kudya mafuta ochedwa kudya pang'onopang'ono ndikofunikira makamaka kwa othamanga komanso anthu onse omwe amakhala ndi moyo wathanzi. Kuphatikizira zinthu monga izi mu chakudya chanu musanayambe kuchita masewera olimbitsa thupi (mu mphindi 40-50), mudzalola thupi lanu kukulira kupirira, kulimba komanso kuchita masewera olimbitsa thupi.

Mndandanda wazakudya zowonjezera pang'onopang'ono (zopangidwa nazo) zidzakonzedwa mwadongosolo la chakudya (kuyambira kadzutsa mpaka chakudya chamadzulo). Chifukwa chake, munthu amene amakonda zakudya zabwino komanso wachangu ayenera kudya:

1. Mbale. Mutha kudya phala iliyonse m'mawa, kupatula semolina ndi mpunga. Buckwheat, oat ndi barele wa pearl ndizothandiza kwambiri.

2. Mkate wonse wa tirigu . M'mawa, ndizotheka kugula chakudya chambiri ndi mkate pang'ono.

3. Mitundu yolimba ya pasitala. Ndi bwinonso kudya osachedwa kuposa chakudya chamasana. Kwa iwo omwe akufuna kuti achepetse thupi - popanda kuwonjezera misuzi iliyonse.

4. Osasankha masamba ndi zipatso. Zitha kudyedwa tsiku lonse popanda tsankho

6. Ziphuphu. Amakhala ndi mapuloteni ambiri, kotero amatha kugwiritsidwa ntchito ngati mbale yakudya yamadzulo (nyemba, mphodza, nyemba, soya).

Onjezani mapuloteni (nyama, nsomba) ndi mafuta athanzi (mafuta a azitona) ku chakudya choyenera, ndipo patsogolo panu pali zakudya zoyenera. Pankhaniyi, ayi musalimbikitse kukana kamodzi kokha kuchokera ku zisangalalo zazing'ono zazing'ono. Keke yocheperako nyengo yoyipa ingakusangalatseni ngati mungakonde zakudya zopatsa thanzi nthawi yonseyo, kugwiritsa ntchito njira zopatsa thanzi, kusuntha kwambiri ndikuganiza moyenera.

Ngati muphunzira mndandanda wazakudya zamafuta ochulukirapo ndikuwatsata mukamapanga menyu wazakudya, simungangochepetsa thupi, komanso kukhalabe ndi thupi. Kukana zosakaniza zokoma koma zovulaza, ndikuphatikiza chakudya chopatsa thanzi pamenyu, zidzatha kubwezeretsa thanzi lanu. Pazakudya, simudzatsagana ndi kumverera kwanjala, chifukwa zakudya zomwe zimapangika pang'onopang'ono (zina zotchedwa zovuta) zopatsa mphamvu zimakupatsani mwayi wokwanira kwa nthawi yayitali.

Kodi zopatsa mphamvu pang'onopang'ono zimapangidwa bwanji?

Saccharide ndi gawo lama chakudya. Pa mulingo wamaselo, amapangidwa ndi kaboni, oxygen ndi hydrogen. Ikawola m'thupi la munthu, chakudya chimasintha kukhala glucose, womwe umagwiritsidwa ntchito popanga mphamvu. Gawo lomwe linakhala lopanda tanthauzo limayikidwa mu minofu ndi chiwindi mu mawonekedwe a glycogen kapena mafuta limapangidwa kuchokera pamenepo.

Kuyamwa kwa zovuta zamagalimoto kumafuna nthawi yambiri, komanso kuwononga mphamvu zambiri. Iwo samayikidwa mu mafuta, koma, mmalo mwake, akakamize iwo kuti awononge mafuta osunga mphamvu.

Mndandanda wazinthu zomwe zimakhala ndi "zomatula" zambiri zimaphatikizapo zipatso ndi ndiwo zamasamba zambiri. Amakhalanso ndi mitundu yambiri yaminga.

Makamaka kwa anthu omwe ali ndi matenda ashuga, lingaliro la "glycemic index" linayambitsidwa, lomwe likuwonetsa kuwonjezeka kwa shuga wamagazi mutatha kudya chimodzi kapena china. GI yayikulu imawonetsa kuvulaza thanzi la munthu.

Chifukwa chake, titha kunena kuti mafuta opatsa pang'onopang'ono amathandizanso thanzi la munthu. Chifukwa cha ma-saccharides, kupanga kwa serotonin kumawonjezera, komwe ndi mahomoni omwe amayang'anira kutentha ndi kusungitsa kutentha kwachilengedwe kwa thupi. Imatha kutentha thupi, motero amakhulupirira kuti chakudya chopatsa mphamvu nthawi yayitali nthawi zambiri chimakhala chofunikira.

Zindikirani! Zophatikiza zama carbo zovuta zimakhala ndi GI yotsika kwambiri, ndichifukwa chake ndizoyeneranso kuchepa thupi komanso matenda ashuga. Pogwiritsa ntchito, shuga amapita m'magazi pang'onopang'ono, osatsogola.

Zakudya zokhala ndi zovuta zovuta za chakudya zimayenera kudyedwa m'mawa kapena m'mawa, chifukwa mapangidwe a glycogen amagwira ntchito m'mawa. Ngati mumadya kumapeto kwa usiku, kagayidwe kazakudya nthawi yayitali kumatha kusokoneza thupi lanu lonse.

Zindikirani! Popeza mafuta ochulukitsa amapakidwa kwa nthawi yayitali m'thupi la munthu, samalimbikitsidwa kuti adye pambuyo masewera, thupi likamaliza kuthanso mphamvu zomwe zimapatsidwa. Pamaso makalasi, m'malo mwake, ndizofunikira. Kwa anthu omwe akukhala moyo wongokhala, zinthu ngati izi zimalimbikitsidwa kuti zigwiritsidwe ntchito.

Mitundu Yosiyanasiyana ya Zakudya Zapang'onopang'ono

Zakudya zomanga thupi zovuta zopangidwa ndi ma monosaccharides:

• kukhuthala - imasiyanitsidwa ndi kuthekera pang'onopang'ono kuthyolako ndi michere ya m'mimba, zimathandizira kuti matenda a shuga akhale ambiri,
• CHIKWANGWANI - Zimabweretsa zabwino ku thupi la munthu, kubwezeretsa matumbo, kuchotsera zinthu zoyipa ndipo nthawi zambiri ndimayeretsanso chilengedwe
• glycogen - wokhoza kutembenukira ku glucose, ndi kuchepa kwa mafuta, monosaccharide iyi imapangidwa kuchokera ku mafuta ndi mapuloteni,
• insulin - chakudya chamagulu cha zinthu zina zamasamba, zomwe zimasinthidwa kuchokera ku fructose, zimangopezeka zokha zipatso zakupsa.

Zakudya Zopatsa

Kuti mumvetsetse zomwe zimaphatikizidwa ndi chakudya chochuluka pang'onopang'ono, mndandanda wathunthu wazinthu umapangidwa patebulo. Ikuwonetsanso index ya glycemic.

Kuchuluka kwa chakudya pang'onopang'ono, g

Zakudya monga chimanga ndi ufa

Durum tirigu pasitala

Mtedza ndi mbewu

Ndipo ngakhale kuti mkaka umakhala ndi mapuloteni komanso mafuta ochepa, adalembedwanso pagome. Kupatula apo, ndizopindulitsa komanso zimathandizira kuchepetsa kunenepa.

Maphala amadzaza kwambiri ndi chakudya chama pang'onopang'ono. Ichi ndichifukwa chake phala ndi gawo lofunikira pakudya kwatsiku ndi tsiku. Amadzaza ndi mphamvu, amapatsa mphamvu ndikuthandizira kuchotsa mapaundi owonjezera. Komabe, kuti muchepetse kunenepa muyenera kuwaphika popanda shuga, komwe ndi gwero la chakudya "chovulaza". Ndipo amadziwika kuti amathandizira pakuthiridwa kwamafuta.

Ponena za zinthu zopangidwa ndi ufa, ngakhale kuti ena mwa iwo ali ndi mafuta ochulukirapo, ayenera kudyedwa mosamala. Zinthu zambiri za mkate sizopanda vuto ndipo zimathandizira kuti mafuta azikwana. Zinthu zambiri za ufa zimakhala ndi ma carbohydrate othamanga.

Mbatata ndi chimanga zimaphatikizapo kukhuthala kambiri, koma kukhala ndi index yayikulu ya glycemic. Munthawi yakudya kuti muchepetse kunenepa, zinthuzi zimagwiritsidwa ntchito mosamala, kuchepetsa chiwerengero chawo pazosankha. Zina zopambana kwambiri ndi wowuma ndi chimanga. Mwayi wake uli kumbali ya buckwheat, oatmeal ndi barele.

Mukafuna kudziwa zomwe zili ndi zovuta ma carbohydrate, ndikofunikira kudziwa kuti pambuyo pa kutentha, ena mwa iwo amasintha kukhala otentha. Chitsanzo ndi tirigu:

• yaiwisi - malonda ali ndi fiber, ali ndi mafuta ochulukirapo,
• tirigu woyenga - palibe CHIKWANGWANI, GI choposa tirigu waiwisi,
• phala la tirigu - ili ndi zopatsa mphamvu pang'onopang'ono, koma GI ndiyapamwamba kwambiri kuposa zopangidwa ndiiwisi,
• ufa wonse wa tirigu - zopatsa mphamvu zovuta zasintha kukhala zosavuta, koma mawonekedwe amtunduwu ndiwofunikabe,
• katundu wophika - zopangidwa ndi zakudya, komabe, zimakhala ndi mafuta ochulukirapo,
• ufa wosalala wa tirigu - ili ndi mafuta ambiri othamanga, amatsogolera pakuphatikizika kwamafuta amthupi,
• zinthu zabwino za ufa - mankhwala apamwamba a kalori, ali ndi index yayikulu ya glycemic, mankhwalawo sawonjezeredwa kuti azigwiritsidwa ntchito ndi kuchepa kwa thupi komanso kupezeka kwa matenda osokoneza bongo.

Chitsanzo pamwambapa chimatsimikizira kuti mafuta ochulukirapo omwe amapezeka pang'ono amapezeka ndi tirigu wosaphika. Ngati ndi ufa, ndiye kuti mankhwalawo amakhala osatetezeka. Kuchuluka kwa kupera ndikofunikira. Mu ufa wabwino, zakudya zopatsa thupi pang'ono ndi pang'ono sizikupezeka. Ndipo mothandizidwa ndi kutentha kwambiri, amasintha kukhala ofulumira.

Mitundu ya Slow Carbohydrate

Monga tanena kale, ma carbohydrate ovuta amaphatikizidwa ndi ma cell angapo a maselo okhala ndi ma monosaccharides ambiri mwa iwo.

Pali mitundu yambiri yamankhwala ochulukirapo omwe amakhala: wowuma, chitin, glycogen, glucomannan, dextrin, cellulose. Mamolekyu azinthu izi amakhala ndi ma monosaccharides masauzande ambiri, ndichifukwa chake kujambulidwa kwake komanso kutengeka kumatenga nthawi yayitali, ndikutulutsa pang'onopang'ono mphamvu kwa thupi.

Zakudya zopatsa thanzi ziyenera kukhala zosachepera 50% ya zomwe zimachitika tsiku ndi tsiku pamakilogamu onse omwe amadya. Zakudya zowonda pang'ono zimalangizidwa kuti zizitengedwa musanayambe maphunziro a mphamvu.Mlingo wovomerezeka si ochepera makumi anayi. Kukulitsa pang'onopang'ono, chakudya chamagulu chimapereka magazi ndi shuga, kupereka mulingo wofunikira m'mwazi wa othamanga. Kafukufuku wa zamankhwala awonetsa kuti mothandizidwa ndi mafuta ochulukitsa, mafuta amawotchedwa mwachangu, ndipo kupirira kumawonjezeka.

Mlingo wolimba komanso wosasinthasintha mphamvu ndiyo gawo lalikulu la chakudya chopatsa mphamvu pang'onopang'ono. Munthu kwa nthawi yayitali samva njala, yomwe, motero, imatha kuchepetsa kuchuluka kwa zopatsa mphamvu.

Imodzi mwa mitundu yayikulu yamafuta ochulukirapo, mwachidziwikire, ndi okhuthala. Wowuma umagwera m'magawo oyimbira pang'onopang'ono, pang'onopang'ono kusandulika shuga, ndikukhala ndi ndende ya monosaccharide m'magazi. Magwero a wowuma - chimanga, nyemba.

Mtundu wina wa chakudya pang'onopang'ono, glycogen, umaphwanyidwa m'magazi a chiwindi, popanda kugwiritsa ntchito ma enzyme owonjezera.

Ndi kuchepa kwa chakudya chamagulu mu chakudya, glycogen imapangidwa m'chiwindi kuchokera kumafuta ndi mapuloteni. Kuchuluka kwa glycogen komwe kumapezeka mu chiwindi cha ng'ombe kapena nkhumba.

Pali glycogen wambiri m'madzi am'madzi am'madzi, mu makhansa ndi maselo a yisiti.

CHIKWANGWANI sichikugonjetsedwa m'thupi, komabe, ndikofunikira. Chowonadi ndi chakuti, kudutsa m'mimba, fayilo imatsuka thupi, kuchotsa mchere wamchere, poizoni ndi cholesterol m'matumbo. Kuphatikiza apo, zimathandizira kumverera kwodzaza chifukwa cha kuchuluka kwa katulutsidwe ka bile. Kuwonongeka kwa CHIKWANGWANI m'mimba sikulola kukula kwa njira zoperewera.

Polysaccharide ina, inulin, ndi yopangidwa ndi kuphwanya kwa fructose. Inulin imapezeka muzomera monga chicory ndi artichoke. Inulin ya shuga imagwiritsidwa ntchito ngati shuga.

Zakudya zomanga thupi zovuta kwambiri mu fiber, chifukwa zimathandizira pakudya. Pang'onopang'ono kupereka magazi ndi glucose, ma piritsi ochepa pang'onopang'ono amakhala ndi mphamvu m'thupi, nthawi yayitali amakhala osangalala.

Zakudya zowonda pang'ono pochepetsa thupi (zakudya za porridge)

Pang'onopang'ono digestibility ya zovuta zovuta zamankhwala zimagwiritsidwa ntchito popanga zakudya zamagulu osiyanasiyana kuti muchepetse kunenepa.

Zakudya za phala ndizogwiritsa ntchito tirigu wosiyanasiyana, kupatula semolina. Chovomerezeka kuwonjezera pa phala: zipatso, mtedza, tchizi cha feta, zipatso, uchi.

Phindu la mbewu monga chimanga silimangokhala mu chakudya cha iwo pang'ono pang'onopang'ono, kuwonjezera apo, chimanga chimakhala ndi fiber zomwe zimatsuka matumbo. Mpaka pano, makampani olimbitsa thupi akugwiritsa ntchito moyenera mitundu iwiri ya zakudya monga chimanga. Zakudya zoyambirira zidapangidwa masiku khumi, chachiwiri - zisanu ndi ziwiri. Zakudya zonse ziwiri ndizothandiza, ngati mutsatira malamulo ena.

Zakudya za sabata iliyonse, ngakhale zimatenga masiku asanu ndi awiri, zalandira dzina loti "Njere zisanu ndi imodzi." Porridge kuchokera ku phala linalake limadyedwa tsiku ndi tsiku. Chifukwa chake, Lolemba - iyi ndi phala la tirigu, Lachiwiri - oatmeal, Lachitatu - mapira, Lachinayi - barele, Lachisanu - barele la ngale, Loweruka - mpunga.

Pa Sabata, gwiritsani ntchito iliyonse yamzinthu zili pamwambapa, koma mutha kuphika mbale yazinthu zonse pamodzi. Muyenera kuphika phala m'madzi opanda mchere. Masiku angapo asanadye, muyenera kusiya zakudya zokazinga, zonunkhira, kuchokera kuzakudya zothamanga komanso mowa. Kuchuluka kwa phala lomwe limadyedwa sikokwanira.

Kudya kwa masiku khumi pama chakudya pang'ono, kumatanthawuza kupatula nyama, shuga, nsomba, batala, nkhuku, zophika, zinthu zamkaka, mkate, ndi mbatata kuchokera pachakudya. Mutha kudya phala lililonse masiku ano (kupatulapo semolina), wophika m'madzi popanda kuwonjezera mchere, shuga kapena mafuta. Musanadye, muyenera kumwa kapu yamadzi.

Ndizololedwa kuwonjezera uchi pang'ono, zipatso kapena mtedza ku chimanga. Kusankhidwa kwa mbewu monga chimanga komanso kuchuluka kwa phala lomwe mumadya

Ndikudya kwamasiku khumi, mavitamini amayenera kudyedwa mophatikiza kuti thupi lisamve kuperewera. Ndi chololeka kudya zakudya zamagulu ochulukirapo osaposa kamodzi pa miyezi isanu ndi umodzi.Kutuluka m'zakudya kumachitika modekha, ndikuyambitsa pang'onopang'ono zinthu zina muzakudya.

Zomwe zimapezeka pang'onopang'ono zama chakudya

Zakudya zowonda pang'ono zimapezeka mumtundu wambiri monga chimanga, chimanga, mafuta ophika buledi, pasitala. Zinthu zonsezi zimakhala ndi mtundu wazakudya zovuta, monga wowuma, womwe, pomwe umalowa m'thupi, umakhala ndi hydrolysis, yomwe imapangitsa kuti pakhale glucose ndi ena monosaccharides.

Kukokomeza kwa nthawi yayitali kumatheka chifukwa cha mapangidwe ake mamolekyu.

Mukamadya mkate, muyenera kusamala kwambiri. Mwachitsanzo, mikate yoyera imakhala ndi mankhwala okhala ndi index yayikulu ya glycemic. Zinthu za pasitala ndi zophika mkate ziyenera kukonzedwa kuchokera ku tirigu wowuma, ndiye kuti, azitsatira njira zochepa momwe angathere

Magwero achilengedwe a wowuma - chimanga ndi mbatata zimakhala ndi GI yayitali, chifukwa chake sizingatengedwe ngati magwero a chakudya pang'ono. Ndikwabwino kuti muzikonda mbewu monga mbewu kapena mitundu yonse ya mbewu. Zofunika kwambiri kuyambira pakuwoneka kwa kupezeka pang'ono kwa chakudya cham'madzi ndi oatmeal, buckwheat ndi barele. Njerezi zimakhala ndi chisonyezo chotsika kwambiri cha glycemic, kotero mphamvu yamagetsi kuchokera pa wina amene amagwiritsa ntchito balere, oat kapena phala la buckwheat limatha nthawi yayitali kwambiri.

Ziphuphu ndi mtedza zimakhala ndi kuchuluka kwa CHIKWANGWANI, ndipo wowuma mwa iwo ndi wocheperako. Koma ulusi ndi wofunikira pakugaya.

Kodi zakudya zopatsa thupi pang'ono ndi pang'ono?

Zakudya zamafuta pang'ono pang'ono zimatchedwa zovuta. Izi ndichifukwa cha kapangidwe kawo. Mapiritsi ophatikizika (ma polysaccharides) amakhala ndi mamolekyu ambiri osavuta a glucose, fructose, mosiyana ndi zovuta za carbohydrate (monosaccharides), omwe amakhala ndi mamolekyulu amodzi kapena awiri. Kusiyana kwapakati pa monosaccharides ndi polysaccharides:

• Zakudya zowonda pang'ono. Kutsitsimuka kumayambira pa nthawi ya kutafuna, pomwe kupanga ma encyme ya salivary imayamba. Zimatenga nthawi yayitali kugwetsa mamolekyulu a polysaccharide kuposa monosaccharides. Chifukwa cha izi, munthu amakhala ndi kumva kukoma kwakanthawi, mphamvu zimapangidwa kwa nthawi yayitali.
• Zakudya zomanga thupi mwachangu. Kapangidwe kosavuta ka zinthu kamtunduwu kamatsimikizira kuti kayendetsedwe kake kamafunika. Mamolekyu a glucose ndi fructose amalowa mwachangu m'magazi, kupanga insulin kumachitika chifukwa cha kuchuluka kwambiri kwa shuga. Ndi vuto lochita masewera olimbitsa thupi, ma monosaccharides osakonzedwa amatenga nawo mbali popanga maselo amafuta.

Mlozera wa glycemic ndi chisonyezo cha kuchuluka kwa mankhwala omwe amapezeka ndi mitundu yosiyanasiyana ya chakudya. Polysaccharides, monga lamulo, amakhala ndi mtengo wotsika - mpaka 40, ndi monosaccharides okwera - pamwamba 70. Nthawi zina, zinthu zovuta zimatha kusintha kukhala zosavuta - zimatengera mtundu wa chithandizo cha kutentha. Mitundu yonse iwiri ya chakudya chamafuta ndi yofunika kuti mukhale ndi thanzi, koma payenera kukhala zakudya zambiri zokhala ndi index yotsika ya glycemic muzakudya.

Gome: Mndandanda wa Zinthu Zowonda Zamitundu Yathupi

Chiwerengero choyenera ndi 2: 3. Chifukwa chake, muyenera kudya 300 gr. zipatso ndi masamba 450 gr.

Ganizirani mwatsatanetsatane zakudya zomwe zimadyedwa tsiku ndi tsiku. Mndandanda wazogulitsa (tebulo lowerengera pansipa) mulinso GI ndi magwero.

Kugwira kosasinthika kwa thupi kumakhala machulukidwe osalekeza omwe amapatsa mafuta pang'onopang'ono.

Gulu lachitatu: masamba omwe ali ndi masamba ambiri

Ngakhale ngati izi ndi zinthu zokhala ndi shuga, mafutawa amayandikira kwathunthu kuperewera uku. CHIKWANGWANI sichingatengeke ndi thupi lathu ndikumanga mamolekyulu a shuga wina ndi mnzake. Thupi liyenera kusiyanitsa monosaccharide ndi CHIKWANGWANI, chomwe chimatenga mphamvu zambiri komanso nthawi.

Pansipa pali tebulo la zakudya zokhala ndi zopatsa mphamvu pang'onopang'ono.

Tebulo ili silimangopeza chakudya chokha chopatsa thanzi.Zakudya zambiri zamapuloteni zimakhala ndi fiber kapena zinthu zomwe zimagawika mashupi osavuta pakugaya.

Kuphatikiza apo, patebulo mupeza zinthu zomwe zimadutsa kwambiri 70. Koma panthawi imodzimodzi, zimapezekabe ngati katundu wokhala ndi index yotsika ya glycemic. Chowonadi ndi chakuti zina mwazogulitsa zimakhala ndi fructose m'malo mwa glucose, kotero njira ya kugaya kwawo kumachitika popanda kutenga insulin. Chifukwa china chomwe zinthu ziliri patebulopo ndi kuchuluka kwa glycemic, yomwe imawerengedwa kuti ndi gawo lofunikira lama chakudya pang'ono. Dongosolo ili ndiye mgawo woyamba wodziwa GI. Ndipo, kuti adziwe cholondola, chimayenera kuchulukitsidwa ndi chinthu, chikugawana ndi 100%.

Mphamvu ya chakudya chamafuta m'thupi

Inde, chakudya chamagulu ambiri sichabwino potseka zenera la chakudya. Chowonadi ndi chakuti chifukwa chakuthamanga kwambiri kwa cleavage, alibe nthawi yophimba ndipo thupi limayamba kukhathamiritsa, komwe kumakhala kukuwonongeka kowonjezera kwa minofu. Komabe, izi zitha kugwiritsidwa ntchito kupindulitsa inu. Choyamba, chakudya chamafuta pang'ono chimakuthandizani kuti mukhale nthawi yayitali. Izi ndizofunikira pazochitika momwe munthu amakhalapo, zomwe zimadziwika ndi choletsa osati m'magalori okha, koma kuchepa kwa kuchuluka. Kachiwiri, chakudya chamafuta pang'ono chimakhala champhamvu usiku wonse. Chifukwa chake, ndikofunikira kulongedza ndi pang'ono pang'onopang'ono mafuta ochulukirapo pamodzi ndi usiku. Izi kupewa njira zowonjezera.

Ndipo koposa zonse, mafuta ochulukitsa osapumira sapanikizika thupi, chifukwa samapanga mphamvu zamagetsi, zomwe zimadziwika ndi kufooka kopitilira muyeso wopanda mphamvu kuchokera ku zakudya zakunja.

Komabe, kodi zakudya zopatsa thanzi pang'onopang'ono ndi gwero labwino kwambiri la chitetezo ndi chitetezo kuzinthu zonse? Inde ndipo ayi. Zakudya zowonda pang'ono sikuti ndi panacea, ngakhale zili ndi maubwino onse. Zowonjezera zopatsa mphamvu za calorie zimakhalabe zowonjezera zama calorie, ndipo zilibe kanthu kuti mumazipeza kuti kuchokera ku keke yokoma kapena phala la buckwheat wathanzi.

Ngati mumapitilira muyeso wabwino wa zopatsa mphamvu patsiku ndipo osagwiritsa ntchito mphamvu zambiri, posakhalitsa thupi lidzaphunziranso kugaŵiranso malo ake osungirako, ndikufakizanso osati glycogen, komanso mafuta malo. Choopsa chachikulu ndikuti mafuta ochulukitsa amapanga khungu lamafuta lokwanira, lomwe limavuta kwambiri kuwononga kuposa mafuta othamanga omwe samangidwa kwathunthu. Izi zikutanthauza kuti mafuta omwe amapezeka pa buckwheat amakhala ovuta kuwachotsa, chifukwa sangafunike kuchepa kwa kalori kokha, komanso katundu wapadera wa aerobic. Ichi ndichifukwa chake osewera onse pamtunda samayang'ana magwero amoto, koma amayang'anira kuchuluka kwawo.

Zakudya Zopatsa Thupi - gulu la michere, zovuta komanso losavuta, lomwe limapezeka m'maselo a zinthu zamoyo.Amapangidwa munjira yopanga photosynthesis, amasinthika kukhala mphamvu zoyera, zomwe zimatsimikizira kuti zochitika zathupi lathunthu ndizokwanira. Agawidwa mu chakudya pang'onopang'ono komanso othamanga.

Udindo wa chakudya pang'onopang'ono wamafuta

Zophatikiza zamagalimoto zovuta zimasungidwa m'mafuta ngati zimangosungidwa pang'ono komanso panthawi yoyenera tsiku. Mlingo watsiku ndi tsiku wa zinthu zomwe zili ndi ma polysaccharides sioposa 60% yazakudya zonse. Kuti mupeze thupi ndi zopatsa mphamvu, muyenera kudya chakudya chokhala ndi zovuta m'mawa, chakudya cham'mawa. Zakudya zokhala ndi ma polysaccharides usiku, ndikofunikira kudya zakudya zamapuloteni, kulimbitsa thupi, kukhala thandizo kuti muchepe.

Ngati munthu akudya ndipo samachita nawo masewera, mbale ndi monosaccharides (uchi, zikondamoyo, pasitimu yofewa, makeke, mkate wopanda ufa, zipatso zotsekemera - nthochi, malalanje ayenera kusiyanitsidwa. Pankhani yophatikiza zakudya zoyenera ndi masewera olimbitsa thupi, ma carboamu othamanga amatha kudya mutatha kuphunzitsa, ndipo musanaphunzitsidwe, ma polysaccharides amatha kudya maola ochepa. Monga zofufumitsa masana tsiku lochepetsa thupi, masikono a mkate, oatmeal, tchizi chokoleti ndizoyenera.

Zopatsa Pang'onopang'ono Zopatsa Thupi

Zakudya Zopatsa Mafuta Zofulumira

Maphikidwe apamwamba a Chakudya cham'mawa 5

Zakudya zowonda pang'ono sizimayikidwa m'chiuno ndipo ichi ndi chifukwa chabwino choyambira tsiku lawo.

Zosankha zabwino zam'mawa:

Zakumwa za m'mawa zitha kukhala zilizonse, chinthu chachikulu sikumwa kumwa nawo m'mawa. Asanadye, kapu yamadzi yoyambira zida zam'mimba sizimapweteka.

Magwero a Slow Carbohydrate

Mndandanda wazogwiritsidwa Ntchito Tsiku ndi Tsiku :

• phala: oatmeal, buckwheat ndi ena,
• muesli, chinangwa
• nyemba (nyemba, nandolo),
• masamba (kabichi, tomato, zukini, nkhaka, mbatata),
• Zipatso zopanda zipatso (avocados, mphesa, maapulo, mandimu),
• buledi: mkate wopanda tirigu, mkate wa pita,
• pasitala wolimba
• bowa.

Zakudya za glycemic: njira yopita kukongola ndi thanzi la thupi

Kuti mukwaniritse zotsatira zabwino kuchokera pakudya, muyenera kuphunzira tchati, chomwe chimandipatsa zakudya pang'onopang'ono zamafuta ndi GI.

Zakudya zimagawidwa m'magawo atatu:

1. Kuphatikiza mukudya kwazogulitsa ndi GI mpaka 39,
2. Kuyambitsidwa kogulitsa kwa zakudya kuchokera ku GI kuyambira 40 mpaka 59,
3. 2/3 ya mgawo imakhala ndi zinthu zomwe zimakhala ndi GI zamtengo wapatali mpaka 39, gawo lotsala la 1/3 - lokhala ndi Gi.

Zakudya:

Zoyenera pafupifupi tsiku lililonse:

1. Chakudya cham'mawa. Yophika buwheat groats kapena oatmeal, mkaka, apulo.
2. Zakudya. Mapeyala angapo kapena saladi wa nkhaka ndi tsinde la tsinde.
3. Chakudya chamadzuloMsuzi wamphika pa msuzi wa masamba, chidutswa cha mkate wa rye, plums zingapo.
4. Zakudya. Kapu ya yogati kapena 100 gr. tchizi tchizi.
5. Chakudya chamadzulo Chakudya cha nkhuku ndi nyemba, tomato ndi anyezi.

Zakudya zoyenera kuti muchepetse kunenepa: kuchuluka komanso nthawi yanji kudya mapuloteni, mafuta ndi chakudya

Muyezo wa kuchepetsa thupi ndi kupeza minofu yambiri:

Kukhala bwino:

Muyezo wa kuchepetsa thupi:

Masana asanafike, thupi liyenera kukhala lodzaza ndi zinthu zomwe zimapereka mphamvu - chakudya ndi mafuta. Kugwiritsa ntchito pambuyo pake, konzekerani masentimita owonjezera pamavuto.

Nthawi ya chakudya cham'mawa, ndikofunikira kukhutitsa thupi ndi zopatsa mphamvu komanso zomanga thupi.

Nthawi ya chakudya cham'mawa, ndikofunikira kukhutitsa thupi ndi zopatsa mphamvu komanso zomanga thupi. Mwachitsanzo, pangani phala labwino. Simungathe kuphika semolina. Amaloledwanso kuwonjezera mafuta ena mwanjira za mtedza, ndiko kuti, pang'ono pang'onopang'ono mafuta ochulukirapo mndandanda wazinthu zomwe zili pagome la zakudya.

Zakudya zoziziritsa kukhosi pakati pa chakudya cham'mawa ndi masana ziyenera kuphatikizapo zakudya zam'magazi.

Timakonza chakudya chamasana molingana ndi kuphatikiza uku: ambiri mapuloteni, kuchuluka kwake kumakhala ndi mafuta komanso kuchuluka kwamafuta pang'ono.

Chakudya chamadzulo: protein protein + fiber. Mwachitsanzo, mutha kuphika chifuwa cha nkhuku ndi masamba.

Kumbukirani, kuchepetsa thupi kumangokhala osati pakudya zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi, komanso kugawa zakudya zopatsa mphamvu tsiku ndi tsiku.

Kuchokera pa vidiyoyi muphunzira kudya moyenera, kuphatikizapo zakudya zopatsa thupi pang'onopang'ono muzakudya zanu.

Kanemayo adzakudziwitsani zambiri zothandiza zomwera thupi.

Kanemayu akufotokozerani momwe mungadyere kuti muchepetse kunenepa.

Ngati mungafunse funso, kodi ndi michere iti yomwe ili gwero lalikulu lamphamvu, ndiye yankho lake lidzakhala chakudya. Mafuta ndi mapuloteni amathandizanso ngati "mafuta" a thupi, koma ndi mawonekedwe ena. Mphamvu zofunika pokonza mapuloteni ndi mafuta zimayenera kugwiritsa ntchito zochulukirapo kuposa chakudya chamafuta. Tiyeni tiwone mbali yake chakudya thupi la munthu mwatsatanetsatane.

Gome: Mndandanda wa Zinthu Zosavuta Zophatikiza

Kudziwa mndandanda wazakudya za glycemic kukuthandizani kupanga zakudya zoyenera. Potsikira chizindikiro ichi, ndizothandiza kwambiri pazogulitsa. Tebulo la Polysaccharide:

Zinthu za Polysaccharide pakugwira bwino ntchito kwa thupi, kukhala ndi thanzi labwino komanso thanzi. Kapangidwe kazinthu kamene kamapangira chakudya kamakina kumapatsa munthu mphamvu, kwa nthawi yayitali kumapangitsa kuti muzimva kukomoka komanso kupewa kuphatikiza mafuta. Kudziwa zakudya ziti zomwe zimakhala ndi mafuta ochedwa kungakuthandizeni kupanga mndandanda wazakudya zanu zatsiku ndi tsiku.

Zakudya Zopatsa Thupi - gulu la michere, zovuta komanso losavuta, lomwe limapezeka m'maselo a zinthu zamoyo. Amapangidwa munjira yopanga photosynthesis, amasinthika kukhala mphamvu zoyera, zomwe zimatsimikizira kuti zochitika zathupi lathunthu ndizokwanira. Agawidwa mu chakudya pang'onopang'ono komanso othamanga.

Ochepera mafuta owonda kuwonda - gome

Malasha ovuta, bola mawerengedwe a calorie molondola, sangapangitse kuti pakhale kuchuluka kwamafuta ochulukirapo. Mndandanda wazinthu zomwe zili ndi zinthu zomwe zimapukusa pang'onopang'ono zimaphatikizapo chimanga, chimanga, pasitala kuchokera ku mitundu yolimba, nyemba, mbewu, mtedza.

Pang'onopang'ono Carbohydrate Slimming Table

Mankhwalawa amakhala othandizira pothandiza kuchepetsa kunenepa. Zomwe zimapanga maswiti zimakhudza thupi mosavuta, zimakhala ndi chilengedwe cha 100%, izi zimatsimikizira kusowa kwa zoyipa.

Inde, ndikofunikira kwambiri kuphatikiza kumwa mapiritsi ndi zakudya zoyenera komanso kuchita masewera olimbitsa thupi. Potere, kutha kwake kudzakhala kwakukulu, ndipo zotsatira zake zimakhala zoonekera pankhope.

Phindu la chakudya pang'onopang'ono

Zakudya zowonda pang'ono zimakhala ndi zida zambiri zofunikira pakugwiritsira ntchito bwino chimbudzi, njira za metabolic. Mutha kusiyanitsa makala amoto ndi oyipa omwe mumagwiritsa ntchito index ya glycemic.

Glycemic index (GI) ndizowonetsera zomwe zimawonetsa kuchuluka kwa kusweka ndi kusinthika kwa saccharides kukhala glucose.

Zovuta za GI zochepa - zimawonetsa kuchepa kwawo pang'onopang'ono. Izi zimapewa insulin kuchuluka komwe kumapangitsa kuti kutembenuka kwa malasha owonjezereka kukhala minofu ya adipose, yomwe imapangitsa kunenepa kwambiri.

Chifukwa cha makala othala pang'ono, zizindikiro za kupirira kwa thupi zimachulukanso, njira yowotcha mafuta imathandizira. Amakulolani kuti muzisungunuka nthawi yayitali, zomwe zimachepetsa kwambiri kuchuluka kwa zopatsa mphamvu muzakudya za tsiku ndi tsiku.

Zofunika: Phindu la chakudya chamafuta pang'ono limanenedweratu nthawi yozizira. Zimathandizira kupanga serotonin mthupi, yomwe imayang'anira kusangalatsa bwino, komanso imathandizira kutentha.

Momwe mungagwiritsire ntchito chakudya chamagulu musukulu?

Zopindulitsa kwambiri ndikugwiritsa ntchito makala amoto musanaphunzitsidwe:

• Mwapangidwe pang'onopang'ono m'thupi, amadzaza magazi mofananako. Ndi magalamu 40 okha omwe amafunikira kuti azitsimikizira kuchuluka kwa shuga m'magazi.
• Kuphatikiza apo, mafuta ochedwa omwe amaperekedwa musanayambe masewera olimbitsa thupi amathandizira kukulitsa mphamvu, zomwe zimathandizira kuwotcha kwamafuta osaneneka.

Kusala kudya, m'malo mwake, ndibwino kuti muthe kuchita masewera olimbitsa thupi. Insulin yomwe idatulutsidwa panthawi ya mayamwa imakhala ndi zotsatira zabwino.

Zindikirani! Zimathandizira kubweretsa mwachangu michere minofu, ndikuthandizira kuti zichotse mwachangu, ndikuchepetsa njira za catabolic zomwe zimawononga minofu ya minofu. Zolandilira mukaphunzitsidwa, zosaposa 100 g ndizokwanira.

Zakudya zamagulu a chimanga kuti muchepetse kunenepa

Kusungabe chodzaza kwakanthawi, kusowa kwa kuchuluka kwa glucose m'magazi ndiko chitsimikizo cha kuwonda. Malasha ovuta amakhala ndi mikhalidwe yotere. Amapanga maziko a mitundu yosiyanasiyana ya zakudya, kuphatikiza njira yochepetsera thupi tirigu.

Mukufuna kuchepetsa thupi?

Chiwonetsero chochepa ndicho loto la amayi ndi abambo ambiri. Ndikufuna kukhala wathanzi, osadzitopetsa ndi zakudya zolimba komanso zolimbitsa thupi zolimba.

Kuphatikiza apo, mavuto azaumoyo amatha kuyamba chifukwa chokhala onenepa kwambiri! Matenda a mtima, kupuma movutikira, shuga, nyamakazi ndikuchepetsa kwambiri chiyembekezo chamoyo!

Ili ndi zinthu izi:

• Imathandizira kagayidwe
• Amapaka mafuta m'thupi
• Amachepetsa kulemera
• Kuchepetsa thupi ngakhale ndi zolimbitsa thupi
• Zimathandizira kuchepetsa kunenepa mu matenda a mtima

Zakudya zisanu ndi imodzi za phala

Njira yochepetsera zakudya yapangidwa masiku 7:

• Lolemba - phala la tirigu
• Lachiwiri - oatmeal,
• Lachitatu - mapira
• Lachinayi - barele
• Lachisanu - barele
• saturday - mpunga
• Lamlungu - chilichonse chotsatira.

Zindikirani! Kukula kotumikirapo zilibe kanthu. Njira yothandiza ingakhale kokha ngati mutayamba (m'masiku angapo) kukana kumwa mowa, wokazinga ndi zakudya zopanda pake.

Nkhani za owerenga athu!
"Ndilibe zolemera zochulukirapo, ma kilogalamu 5. Koma ma kilogalamu awa amapezeka m'malo osasangalatsa omwe simungamvetsetse zolimbitsa thupi. Zakudya zamasiku onse sizinaperekenso zotsatira - adataya ziwalo zosiyanasiyana zathupi!

Mnzake adalangiza kuti "abalalitse" kagayidwe ndipo adalamulira izi. Ndidakondwera ndi mawonekedwe achilengedwe, kukoma kosangalatsa komanso kugwiritsa ntchito kosavuta! Kuphatikizidwa ndi chakudya chopepuka komanso chakumwa chochuluka. Ndikupangira izi! "

Zakudya khumi

• Adapangidwa masiku 10.
• Mosiyana ndi zakudya zomwe zili pamwambapa, kusankha kwa phala sikudalira tsiku la sabata.
• Amaloledwanso kusinthanitsa mbale ndikuyika zipatso zochepa zouma, mtedza.
• Panyengo iyi, pali kukana kwathunthu shuga, mkate, mkaka, nyama, mbatata.
• Mphindi 10-15 musanadye, muyenera kumwa 250 ml ya madzi.

Zofunika: Mutha kutsatira zakudya zopanda phokoso nthawi zambiri kuposa theka la chaka. Kuchoka pakudya kumayenera kukhala pang'onopang'ono!

Kutengera ndi zomwe munthu akuchita, malasha osiyanasiyana amafunikira kuti thupi lizichita bwino mthupi, thanzi labwino, zochita zaumoyo kapena kuchepa thupi.

Kutengera cholinga chomwe mukufuna, chizindikiro chimawerengedwa:

• kwa othamanga, 5 g pa kg iliyonse ya kulemera ndiyofunikira,
• kulimbitsa thupi - 4 g pa 1 makilogalamu pa kulemera kwake,
• kutsitsa kumafuna 2.5 - 3 g pa kg,
• 5.5 g pa kilogalamu imalimbikitsidwa kuti azimayi anyama ndi apakati.

Kodi zakudya zamafuta othamanga kwambiri ndi ziti?

Monga taonera pamwambapa, pali mtundu wina wa chakudya chambiri monga kuthamanga (kugaya chakudya mwachangu, chophweka kapena mashuga). Zinthu zophweka zimasweka mwachangu mthupi, kulowa mosavuta m'magazi. Pakupita mphindi 5 mpaka 10, kukodzedwa ndi mphamvu zimabwera, koma zochita zawo zimakhala zakanthawi kochepa.

Kumva njala kumayambiranso patapita nthawi yochepa. Sipars imabweretsa chiwopsezo pachimodzimodzi, kotero chizolowezi cha tsiku ndi tsiku chakumwa chake chimayenera kusungidwa 20% yonse.

Zofunika: ma carbo okhala othamanga ali ndi mndandanda wokwera wa glycemic.

Pezani chakudya patebulo

Pakumenyera mtembo wosemedwa, wowonda sangakhale othandiza:

• shuga ndi maswiti
• makeke osiyanasiyana
• zakumwa zoledzeretsa
• zopangidwa mkaka (ndi zotsekemera zotsekemera), mayonesi,
• tchipisi, zokhwasula-khwasula.

Kodi zakudya zamafuta zimathamanga bwanji kuti muchepetse kunenepa?

Makola ambiri othamanga samabweretsa zabwino mthupi. Amayimitsa njira yayikulu yochepetsera kunenepa - njira yowonongeka ya maselo a lipid kuti apange mphamvu ndi kuchepa kwazinthu zina. Makala oyaka mwansangulu amapereka mafuta ambiri m'thupi, gawo lachitatu lomwe, litasweka, limasinthidwa kukhala mafuta amthupi.

Kuchita bwino komanso luso la maphunziro mwachindunji kumatengera kudya moyenera. Poyerekeza ndi maziko a kusowa kwa zovuta zamankhwala, matoni amthupi ndi zizindikiro zamphamvu amachepa kwambiri. Izi zimakhala zoyipa kwambiri pophunzira kugwiritsa ntchito zolemetsa, chifukwa othamanga amakhala wopanda mphamvu.

Zamoyo zomwe zimapangidwa mu kapangidwe kake ka mankhwala kupita ku ma polysaccharides zimatchedwa zovuta komanso zowonjezera pang'onopang'ono. Mu molekyulu yawo muli mitundu yosiyanasiyana ya ma monosaccharides, shuga ndi fructose ambiri.

Njira zambiri zofunikira mthupi zimachitika ndi gawo la monosaccharides. Amathandizira pokonza mafuta ndi mapuloteni, zimakhudza chiwindi. Chakudya chomwe chimakhala ndi chakudya chambiri pang'onopang'ono cha chakudya chimagwiritsidwa ntchito bwino musanadye chakudya chamadzulo, pomwe kagayidwe kazakudya kamthupi sikanachepetse.

Thupi limapukusa masekeseke mwanjira ya shuga. Kuthamanga komwe ma saccharides amasinthidwa kukhala glucose amagawaniza chakudya chamthupi mosavuta, i.e. mwachangu, komanso zovuta, i.e. wodekha. Chizindikiro chake chikuwonetsedwa mu index ya glycemic ya malonda. Pang'onopang'ono, ndizochepa kwambiri, motero, kuchuluka kwa magazi ndi glucose sikuchitika mosagwirizana, koma pang'onopang'ono.

Zogulitsa zomwe zimakhala ndi index yotsika ya glycemic zimalowetsedwa ndi thupi panthawi ya kutafuna. Mchitidwewo umayamba chifukwa cha chakudya cha enzyme chomwe chili mu malovu.

Zakudya zowonda pang'ono ndizofunika kwambiri nthawi yozizira. Chifukwa cha saccharides, kupanga mahomoni apadera ngati serotonin kumalimbikitsa. Zimakhudza momwe munthu akumvera ndipo zimathandizanso kuti thupi lizitentha.

Mndandanda wocheperako wa glycemic umatanthawuza kuti zovuta zamankhwala zimapezeka mu nthawi yayitali. Kuchepa kocheperako kumathetsa kuphulika kwa insulin, komwe kumapangitsa kukonzanso kwa mafuta ochulukirapo mu minofu ya adipose, ndipo, chifukwa chake, kumabweretsa kunenepa kwambiri.

Pambuyo pakuphunzitsidwa, thupi limafunikanso kuyambiranso mphamvu yomwe ipatsidwa. Zakudya zomanga thupi zovuta kuzimeza kwa nthawi yayitali. Ichi ndiye chifukwa chachikulu choti kudya pang'onopang'ono polysaccharides mukaphunzitsidwa sikulimbikitsidwa.

Zakudya zamafuta ochulukirapo zimatha kudya m'mawa. Pambuyo podzuka, kupanga mwachangu glycogen kumachitika mthupi.